MHL
JULY 2022 - fREE PUBLICATION
Est 1992
MODERN HEALTH AND LIVING
Summer Wellness
feeling young & living young longer 6 Herbs and Spices That Help With Digestion benefits of independent living for seniors Popular WorkoutS in Each State
positive aspects of aging
Facts About Men’s Health Everyone Should Know
A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS
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Editors Note I hope you start this month in good health. Summer is thriving with beautiful weather this last month! We did have quite a few warm days in June and I took full advantage of the sunshine and heat. Mallory and I started golfing pretty much most days of the week. Another sport she is determined to conquer on her quest of never being bored. On the other hand, the summer 5k races have started and Brady has already ran two. I am not a runner, but as a spectator watching all the cross country families running the Berry5K...I salute you! I truly feel healthier when the weather is warm. It brings a smile to my face and relieves a lot of stress. I encourage people to try to get out this summer season and get a new weekly exercise routine. It’s time to get out of the house and into the sunshine (use sunscreen!). If you can’t run then walk. Keep active and you will feel the benefits! We have lined up a lot of great health articles for you. Staying active is key to any healthy lifestyle. We have several nutrition articles to help you spring into a new season with a healthier way of life. As always, we want to give our senior readers some great articles that help them get the best out of life. This edition we really focused on staying active. Stay healthy!
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MHL
MODER
N HEALTH
July 2022 EDITION
JULY 2022
AND LIVI
- fREE PUBL
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Est 1992
NG
feeling yo ung young &loliving nger 6 Herbs
an Help d Spices That benefits With Digestion of inde living fo pendent r seniors Popular Workout in Ea positiv ch State
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of aging Facts Ab Everyoounet Men’s Health Should Kn ow A GUIDE TO
MHL STAFF staff
publishers editor graphic design advertising
Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis
HEALTHY
LIVING FO
R MEN, WO
MEN, CHILD
REN AND SE
NIORS
distribution manager Jerry Kornowski Marlys Metzger travel editor Barry Lewis founder
contributers The Ommani Center, Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Eye Care Specialists, Aurora, Alexian, Eye Physician Associates, Brothers Village, Ye Olde Pharmacy, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Tudor Oaks, Active Care Rehab, Greensquare Center for the Healing Arts, Midwest Audiology, Integrative Family Wellness Center, Universal Services, American Camp Association, Home Instead, Manor Care, Tops, Dr Zhou, Captel and MCFI contact For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com. Subscriptions are $20 per year. Thanks for reading MHL. disclaimer MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care. thanks Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living. images 123RF.com, Istock.com
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. Terry S. Graves, M.D . | John E. Basich, M.D | Walter Brummund, M.D., Ph.D.
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MHL JULY 2022
feeling young and living young longer It seems like everyone is obsessed with looking young these days. And hey, who can blame them? We all want to look young for our age. But the truth is, there’s only one thing better than looking young: feeling young and living young longer. Consider this: 61% of men describe their current energy level as lower than their energy level 5 years ago, and 65% of men say that they experience brain fog and think their mind is not as sharp as it used to be. Once thought to be hard-wired after early childhood, the brain actually has a remarkable ability to change and heal itself. Known as neuroplasticity, this remodeling due to our environment, behavior, and feelings happen throughout our lives. Given the flexibility of your brain, how will you rewire it to help you live younger longer? Dr. Myles Spar, Chief Medical Officer of Vault Health, is an expert when it comes to men’s physical, emotional, and sexual health. He has shared 13 ways you can keep your mind, spirit, and body youthful regardless of your age. Here are his 13 tips to live younger longer: 1.Meditate When it comes to keeping you young, meditation has been shown to actually change the brain. Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, conducted studies involving brain scans of meditators. She found that people who had been meditating for a long time had increased grey matter in the auditory and sensory cortex, which she attributes to the mindful attention paid to breathing, sounds, and other stimuli during meditation. She also discovered more grey matter in the frontal cortex, the part of the brain associated with
memory and decision making. According to Lazar, meditators in their fifties had the same amount of gray matter in one part of the prefrontal cortex as people in their twenties in spite of the fact that the cortex is known to shrink as we age. Why not incorporate this brain-boosting practice into your life? 2.Play Have you seen ads for brain-training games and wondered if they were legit? According to recent research, the answer is yes. A new study found cognitive training increased the energy efficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed a significant increase in the association between reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. The study’s authors hope their findings pave the way for further research that attempts to harness the potential of the aging brain. 3.Get Busy According to Dr. Oz, having loving sex a couple of times a week increases testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spending time with friends and family keeps you from isolating yourself as you get older. Volunteering, too, can be a nice way to ward off loneliness while helping your community. The website volunteermatch.org can help you figure out where your skills can best be put to use. 4.Stretch it Out Flexibility decreases as we age, but the National Academy of Sports Medicine says following a systematic and progressive flexibility program can help keep you limber. Even a few minutes of light stretching every morning can make a difference. The National Institute on Aging provides some good information and exercises here. 5.Socialize It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life? Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live. Longer telomeres are associated with slower aging, fewer agerelated diseases, and generally greater life spans. In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. young>>page 17
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MHL JULY 2022
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FAST, FAMILY FUN every summer has a story Welcome to the Village of Elkhart Lake Located in the middle of the beautiful Kettle Moraine, the Village of Elkhart Lake is nestled on the shores of one of Wisconsin’s deepest and cleanest lakes. Incorporated in 1894, Elkhart Lake is rich with legends stretching from its American Indian forebearers and infamous gamblers to its longstanding status as one of the world’s top road racing destinations. The Village is known for the charm of its Victorian architecture and welcoming spirit.
Road America
Located in Wisconsin’s scenic Kettle Moraine, Elkhart Lakes’s Road America Inc. is one of the world’s fastest racing tracks.
WeatherTech International Challenge with Brian Redman JULY 14-17, 2022
A mid-summer favorite, the WeatherTech® International Challenge with Brian Redman at Road America taking place July 14-17 is one of the largest vintage racing events in the United States. The WeatherTech® International Challenge road race features over 400 cars competing in several groups. The 2022 event at Road America will also feature a special All American Racers (AAR) Eagle racer reunion. AAR designed and built just 158 Eagle racing cars between 1965 and 2012. Come out to Road America to witness this impressive racing legacy. Concours d’ Elegance In addition to the WeatherTech International Challenge races, make time to attend the Road America Concours d’ Elegance in downtown Elkhart Lake, Wisconsin on Friday, July 15 and Saturday, July 16 from 6-8 p.m. Thousands of fans ascend upon Elkhart Lake each year to see a thrilling display of racecars and exotic sportscars throughout the historic downtown area. The Friday evening display will feature vintage racecars participating in the WeatherTech International Challenge weekend races, July 14-17, 2022. The Saturday evening showcase features luxury sports cars rarely seen otherwise. This spectacular display of high-performance race machines is a can’t miss event for any enthusiast or casual observer. Be sure to come out early and grab a bite to eat at one of Elkhart Lake’s premium dining establishments to beat the rush.
AT AMERICA'S NATIONAL PARK OF SPEED!
4 MILES OF FITNESS Bike, Walk or Run the 4-Mile Track course
every Monday & Wednesday from 6-8 p.m. for just $5/person!
SUNSET CRUISING
MAY-OCTOBER Get an up-close look at Road America’s legendary race circuit from the comfort of your own car.
IMSA Sportscar Weekend August 4-7, 2022
The IMSA SportsCar Championship and IMSA Michelin Pilot Challenge return to Road America’s four-mile circuit August 4-7, 2022 for what will be one of the most incredible weekends of sports car racing in the world , right here, in Elkhart Lake, Wisconsin. Fans will get to experience the 4-hour IMSA Michelin Pilot Challenge race on Saturday followed by the WeatherTech® SportsCar Championship race on Sunday. The IMSA weekend schedule will also include the IMSA Porsche Carrera Cup North America and Lamborghini Super Trofeo races. IMSA represents the ultimate test in speed and power in intense wheel-to-wheel driving action over the most demanding road courses. IMSA races feature elite sportscars from nearly 20 different manufacturers including Porsche, BMW, Chevrolet and Lamborghini. The skill of the IMSA drivers paired with advanced automotive technology creates a high-stakes, adrenaline-fueled race weekend you do not want to miss. Experience IMSA racing up-close and personal at Road America! Bring the entire family to the IMSA Sportscar Weekend for non-stop racing excitement! Weekend campsites on the Road America’s grounds are available making this weekend at the races fun and affordable. Ticket prices vary by day starting at just $30! Kids 16 and under get free general admission to all Road America season racing events with a paying adult at the gate. Learn more at ROADAMERICA.COM.
Elkhart Lake, WI 800-365-7223 RoadAmerica.com Official Vehicle of Road America JULY 2022 MHL
MHL JUNE 2022
six herbs and spices
That Help With Digestion By Jaime Osnato Cook with these herbs and spices to help get your gut health on track. Image Credit: klenova/iStock/GettyImages Everyone can agree: Herbs and spices make food taste way better. But you might not know that your spice rack is also a rich resource for remedies you can use to soothe a stomachache or promote healthy digestion. Here, gut health nutritionist Amanda Sauceda, RDN, CLT, offers recommendations for six spices and herbs for digestion to sprinkle into your diet more often. 1. Ginger Chances are you’ve sipped on ginger ale or ginger tea for an upset stomach. This ancient herb has been used for centuries as a traditional antidote for gastrointestinal complaints. Ginger is considered antiemetic, meaning that it helps with nausea and vomiting, Sauceda says. Some research suggests that the herb might even serve as a safe, effective treatment for nausea during pregnancy and chemotherapy, according to a March 2016 paper in Integrative Medicine Insights. The same article notes that ginger also increases gastric motility and may boost the speed of stomach emptying, which explains why it can help relieve other symptoms like indigestion and painful abdominal bloating. 2. Turmeric Known for its anti-inflammatory properties, turmeric touts potential to help with digestive concerns, Sauceda says.
Indeed, preliminary evidence suggests that turmeric may prove beneficial as complementary treatments for intestinal illnesses like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS), according to a January 2019 paper in Current Gastroenterology Reports. “There is also emerging research that curcumin, the main component of turmeric, could help improve gut microbiome dysbiosis, which is an imbalance of gut bacteria,” Sauceda says. Case in point: An October 2019 article in Nutrients noted that curcumin promotes the growth of good bacteria in the gut while reducing pathogenic strains. Always Pair Turmeric With This One Spice to Reap the Most Benefits 3. Cumin “This smoky flavored spice has been linked to helping improve IBS symptoms,” Sauceda says. In fact, the use of cumin essential oil can significantly decrease abdominal pain and bloating and improve stool consistency and defecation frequency in people with IBS, according to a small October 2013 study in the Middle East Journal of Digestive Diseases 4. Fennel Chewing on fennel seeds has long been used as a post-dinner digestive aid, Sauceda says. That’s because the licorice-flavored herb can help regulate the motility of smooth muscles of the intestine and reduce gas, per an August 2014 review in BioMed Research International. Plus, the antioxidant-abundant flavonoids and phenolic compounds found in fennel seem to exhibit anti-inflammatory benefits. 5. Mint Mint can help with belly bloat and supports digestion — it’s why peppermint oil is a common remedy for people with digestive problems, especially IBS, Sauceda says. “It is thought to work by helping smooth muscle relaxation, decreasing visceral sensitivity, which can help with pain, and acting as anti-microbial/anti-fungal,” she explains. 6. Coriander Fragrant coriander is a mainstay ingredient in a wide array of regional dishes from Indian to Latin American cuisine. Not only does this popular spice supply a powerful punch of flavor, but it also helps with digestive ailments. A small study of people with IBS found that an herbal supplement containing coriander reduced the severity and frequency of abdominal pain, discomfort and bloating, per the August 2006 issue of Digestive Diseases and Sciences. This article origanally appeared on LiveStrong.com.
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Visit the Co-op and get out of your rut! 4 s t o re s i n Me t ro M i l w a u ke e 24 h o u r o n l i n e s h o p p i n g w w w . o u t p o s t . c o o p for info JULY 2022 MHL
SUMMER SUN & SPARKS TIPS Eye MDs explain how too much sun exposure can damage your eyes By Cheryl L. Dejewski We all love sunny summer days, even more so this year as we rise up from under the cloud of the pandemic. However, while some sunlight is enjoyable, too much can lead to sunburns, blisters, skin cancer, and even short- and long-term consequences for your eyes. Long-term effects of UV-light exposure “Studies have shown that long-term exposure to the sun’s UV rays without protection may contribute to the development of various eye disorders, including macular degeneration (AMD) and cataracts,” notes Mark Freedman, MD, senior partner at Eye Care Specialists, a leading ophthalmology practice that has provided medical, surgical and laser care to more than 185,000 southeastern Wisconsin residents. “The more exposure to bright light, the greater the risk of visual impairment and blind-
ness.” For example: * UV-A rays can penetrate deep into the eye injuring the macula, the part of the retina responsible for central vision. This increases the risk of developing macular degeneration (AMD). * UV-B rays are mainly absorbed by the cornea (clear front surface of the eye) and the natural lens inside the eye and can damage these tissues. * Prolonged exposure to sunlight can increase the clouding of the inner lens, resulting in the formation of cataracts. * Intense exposure of the cornea to UV-B rays (from staring at the sun; tanning lamps and beds; arc welding; or reflected light on water, snow, ice or sand) can cause photokeratitis, a condition that can cause extreme pain and vision loss for several days. * Pterygium is tissue growth on the white of the eye that can be caused by UV-light exposure. Without treatment, it may spread to the cornea and require surgery. Short-term effects of UV-light exposure “In addition to long-term UV-light exposure, you also need to protect your eyes from severe damage caused by single outings on very bright days,” reports Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center. “Excessive exposure to ultraviolet light reflected off sand, snow or pavement can damage the eye’s surface. These surface burns are similar to sunburns in that they usually disappear within a couple of days, however, they may lead to further complications later in life.” Take protective measures Ophthalmologist and outdoor sports enthusiast Daniel Ferguson, MD, advises, “It’s most important to stay out of the sun or to protect your eyes between 10 and 2, when the sun’s ultraviolet rays are the strongest. But, you really should just make it a habit to wear both sunglasses and a hat or visor whenever you’re outside for a prolonged period, even if it’s gray and overcast.” Ferguson adds, “No matter what your age, you should take precautions. If you instill these habits in children early on, it will be easier to enforce, and you’ll be protecting their sight for the future.” What type of sunglasses to wear “You need to buy sunglasses that block 99 to 100 percent of the same UV-A and UV-B rays that can damage your skin,” advises Daniel Paskowitz, MD, PhD, a Harvard and Johns Hopkins graduate with special training in corneal procedures. “And, don’t be misled by lens colors or price tags. The ability to block UV light is not dependent on the darkness of the lens. UV protection comes from a chemical coating applied to the lens surface. As for cost, many $10 sunglasses provide equal or TIPS>>page 46
JULY 2022 MHL 11
awaken your taste buds with these fresh and wholesome dishes using seasonal produce One of the healthy foods on our list is a strawberry spinach salad. Choosing recipes inspired by the seasons means you get to mix it up and enjoy fresh and creative food throughout the year. You may have enjoyed soups and savory dishes throughout the winter, but as the weather warms, you might start to crave lighter, fresher plates that make you feel invigorated for springtime fun. These delicious and healthy spring recipes each emphasize bright, crisp vegetables that are loaded with flavor and good-for-you benefits: Strawberry Spinach Salad Enjoy double antioxidant power with this strawberry spinach salad recipe! Spinach is good for eye health, cancer prevention, and more, while strawberries help your heart and regulate blood sugar. The poppyseed dressing adds another dimension of delicious flavor to the recipe. If you like the mix of fruit and leafy greens in this salad, you can try watermelon-avocado-kale next.
Pasta Primavera There’s no better pair for spring vegetables than your favorite pasta and a tasty sauce or oil-and-seasoning mix. The beauty of pasta primavera as a healthy spring recipe is in its flexibility. You can use spaghetti, linguine, penne, bowtie—it’s diner’s choice, and the same goes for the vegetables and toppings you include. This recipe features leeks, asparagus, peas, and broad beans, which are rich in protein and fiber and beneficial for the brain, bones, and immune system. Grilled Salmon with Greek Salad Grilling is a nutritious way to prepare salmon, which is already one of the healthiest fishes. It’s a rich source of omega-3 fatty acids and is well-known for its benefits for the heart, as well as showing promise for reducing inflammation in the body. A lightly dressed Greek salad with romaine lettuce, cucumber, tomato, and onion makes a tantalizing side dish for grilled salmon. Serve both with a lemon wedge on the side for a healthy spring recipe that looks as good as it tastes! Pineapple and Black Bean Fajitas Sweet meets savory in this healthy seasonal dinner that’s perfect for eating on the patio on a beautiful spring evening. Pineapple offers a lot more than a mouthwatering burst of citrus: it’s also disease-fighting and anti-inflammatory. Black beans add healthy fiber while helping to lower your cholesterol. Feel free to add chicken or other lean meat for an added boost of protein. Using a whole-wheat or spinach tortilla can deliver additional wholesome whole grains to your diet. Cauliflower Fried Rice Fried rice from your favorite Chinese restaurant might not make it on a list of healthy spring recipes, but you can DIY your own low-cal, high-fiber version with just a few easy tweaks! This seasonal dish calls for riced cauliflower, a technique as simple as pulsing it in a food processor. To add more spring produce, you can load it up with other veggies and top it with edamame for protein. Cauliflower is one of the best sources of choline, which is essential for a healthy brain, liver, and nervous system. Sweet Potato Chickpea Buddha Bowl Sweet potatoes aren’t just for Thanksgiving—they’re also a great spring vegetable in a recipe like this fresh, light “Buddha bowl.” If you’ve never had a Buddha Bowl, it’s essentially an ultra-hearty salad that emphasizes toppings more than greens. Sweet potatoes help keep your blood sugar and pressure stable while satisfying many of your nutrient needs. Adding chickpeas to the mix is an even better accompaniment, thanks to all their protein, fiber, vitamins, and minerals. These healthy spring recipes are a wholesome and delicious way to celebrate a new season. Head to our blog for even more articles about healthy living!
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subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia. WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments which can help with slowing the symptoms of dementia. We arestimulation enjoying the of progression, summer - endless weeks of lazy, hazy days Brain canhappy help stretch slow the especially early in the disease. loll out ahead, with not much to do but relax, hang out and have fun. Engaging in activities that are creative or make a person think such as word games, For olderoradults, thenew summer monthsare canvaluable hold justasaslong much as the daysget of matching, learning information as promise the person doesn’t our youth. Daylight hours last longer; getting around is generally easier; flu season is frustrated because it is too difficult for them. done and gone; there tend to be more family events to attend. Vitality abounds! Socialization is important to remain engaged. Isolation can be decreased with visfor and older folks is: summerevents, doesn’tgoing seem to quite so endless. as with its The fromcatch family friends, attending senior centers,Inorfact, connecting everything else in life, there are some years when you blink and you can completely with others through Facebook or Skype. miss the whole30season. Enter the5 summer bucketeating list, aagreat waydiet, to make the most Exercising minutes a day times a week, healthy and managing of your summertime experiences. We love the idea of seniors filling theirs with their chronic diseases such as diabetes or high blood pressure can help slow the progresfavorite summer activities. Here are some of our suggestions to get the ball rolling. sion. ·Decrease Attend astress baseball It doesn’t have be a Brewers Stress game. doesn’t In fact,cause supportwithgame: familiar routines andtoenvironments. deing a local minor league or even a little league team might be just as much fun and mentia, but can worsen the symptoms. more easily accessible a senior.mental function, mood, or behavior. For some, the Medication may helpforimprove · Take a water class: These are(Cognex), great, low-impact ways for seniors to get some drugs donepezil (Aricept), tacrine rivastigmine (Exelon), and galantamine exercise, beat the heat and maybe learn some new moves. (Razadyne) are helpful to delay some of the symptoms of mild to moderate demenSoak up some culture: Many are quite accessibleofand have a/c. tia.· Memantine (Namenda), may museums be prescribed for treatment moderate to severe · Grab a cone: Nothing says summer like ordering a scoop at the Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychoticswalk-up may be winpredow, then a seat on the picnic anxiety, or hallucinations. scribed to taking treat depression, excessive benches to polish it off (just make sure to get about a thousand of those thin paper mini-napkins, you will probably need them!) · Have a movie date: Save this one for a hot day when you will appreciate sitting in a freezing cold theatre for a few hours. I’ll See You in My Dreams is a Blythe Danner film about a septuagenarian getting a new lease on life, while Love and Mercy, the Brian Wilson biopic, might be just the ticket for a Beach Boys lover. Alternatively, a regular night with Netflix (possibly to watch Grace and Frankie) is always fun. · Start a book group: Even if it only has one or two members. The Day We Met is a critically lauded poignant read about early-onset Alzheimer’s. · Dine Al Fresco: If a picnic is out of the question, a lovely dinner on a porch or balcony works just as well. Family caregivers who can encourage and integrate physical, mental and social activities in seniors’ lives are helping them ward off frailty and stay healthy. And that addresses seniors’ biggest fear of losing their independence as well. Visit caregiverstress.com to download the “Mind, Body, Spirit” booklet or contact us at 414-882-5464 for more information about how our CAREGivers can help seniors live fulfilling and active lives.
enjoying the happy stretch of summer
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Approved by the Illinois Board of Higher Education and the Wisconsin Educational Approval Program. Accredited by the Accreditation Commission for Acupuncture and Oriental Medicine.
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Dr. William Dunbar, President of Midwest College
Redefining Health
What is Gut-Brain Health? By Kalpana (Rose) M. Kumar, M.D. What is the real power of a Healthy Gut? As an integrative medicine physician, I stay current with scientific research relevant to patient health in my clinical practice. Over the past two decades, I began seeing an increasing incidence of hormonal and immune dysregulations in my patients. Also, autoimmune diseases, depression, anxiety, and obesity began showing up in unprecedented numbers. A few years ago, I became aware of the ongoing research on the human gut microbiome. Much of the published research explained what I was seeing in my clinical practice as linked to a disrupted gut biome. As I began applying the recommended protocols to healing the microbiome of my patients, I was amazed at the clinical improvements I witnessed in a relatively short time, both in symptoms and blood levels associated with inflammation, autoimmune disease, joint pain, chronic skin conditions, depression, anxiety, bowel disorders, chronic fatigue, fibromyalgia, and even viral infections – including a significant decrease in the incidence of the flu during flu season. Understanding the gut microbiome is a very important and interesting subject. I emphasize that my patients learn about it, in addition to support through diet, lifestyle, and correct probiotics. Over the past two decades, the body of research showing a causal relationship between a healthy gut microbiome (1) and disease expression and reversal is vast. The information is so critical I feel it important to describe it in detail in this article, so people can make conscious lifestyle choices that will have a profound impact on healing and preventing many of the chronic diseases so prevalent in our country today. The gut harbors around 100 trillion
resident microbes called the microbiota and their corresponding genome, which contains 150 fold more genes (2) than our bodies (3). This microbiota (that form the microbiome) regulates the permeability of the intestinal wall, affecting the absorption of nutrients and calories absorbed into the bloodstream. (When the permeability of the wall increases, allowing large proteins to be absorbed through the intestinal wall into the blood, the gut is considered to be leaky, hence the term ‘leaky gut’). In addition, the microbiome also produces a large majority of neurotransmitters that are an integral part of our nervous system and regulate our cardiovascular and muscular systems. As an example, 90% of our body’s serotonin (4) is produced by a healthy microbiome (5). If a healthy microbiome is not present, serotonin levels drop and our mood and a host of functions regulated by serotonin are impacted. It has been shown that gut microbial disruptions in infancy (6) affect the maturation (7) of the immune (8) response, as well as brain health. Even very low doses of antibiotics (like those present in our food), can alter the gut microbiome, leading to obesity (9), behavioral changes, and gene expression as well as alterations in liver metabolism of cholesterol (9). Depression and anxiety have been shown to be strongly correlated with changes in gut microbiota as well as a more heightened stress response (10). In mouse studies, these changes were shown to be reversible with the administration of probiotics or fecal transplant with normal mouse microbiota. Common factors that alter gut microbiota are medications, food colorings, GMO and processed foods, artificial sweeteners, antibiotics, hormonal changes, and life stressors. Around twenty-five years ago, when GMO foods were introduced into our food supply, Americans began gaining weight and malabsorbing gut-brain>>page 46 JULY 2022 MHL 15
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5 facts about men’s health
Everyone Should Know Men need to focus on their health as much as women do, yet it often gets overlooked. This month is the perfect time for men to take a closer look at what they need to address and give Pilates a look at its many benefits. “Far too often, men overlook taking care of their health because they are busy with work or have a mindset that they shouldn’t worry about such things,” Jennifer Scherer, certified personal trainer and owner of Fredericksburg Fitness Studio. “It’s time that they get serious about it to benefit from having better health and an improved overall sense of well-being.” 1) The leading cause of death for men is heart disease, according to the Center for Disease Control. One in every four male deaths is related to heart disease. Plus, half of the men who suddenly died from coronary heart disease had no prior symptoms. It’s important to recognize this and understand how a healthy lifestyle can help prevent disease risk. 2) Before the age of 50, men are more prone to hypertension than women are. Post-menopausal women, however, are at a higher risk. Stress and a poor diet can increase these odds. Finding stressrelieving activities is vital to reducing the risk of hypertension and eating a well-balanced healthful diet. 3) Men are less likely to seek healthcare as opposed to women. According to the Cleveland Clinic, 20% of men have not been honest with their doctor before, 41% of men were told as children to not complain about their medical conditions, and only 50% engage in preventative care. Getting yearly check-ups is important to help prevent disease. 4) Prostate cancer affects one in nine men. According to the National Institutes of Health, prostate cancer is the most common cancer and the second leading cause of cancer death among men in the United States. It’s crucial that at-risk men are being screened for prostate cancer- especially considering men’s reluctance to seek preventative care. 5) Mental health is one of the most stigmatized issues affecting men. The
American Psychological Association reports that nearly 31% of men have suffered from depression. There’s a trend with men not wanting to talk about their feelings because it heightens vulnerability, leading to discomfort. “This month is a great time to start caring for your health, men,” adds Scherer. “While you are setting some goals and deciding what to include in your routine, we invite you to give Pilates a try. You will be surprised at how well it makes you feel!” Pilates, which has been around for nearly 100 years, offers a therapeutic workout that can address various health issues. From improving sleep quality to improving overall fitness, the benefits are widespread and offer something for everyone. Pilates helps to improve overall health, strengthens the mind, body, and spirit connection, and provides a variety of physical benefits. These include improving mood, balance, flexibility, energy levels, core strength, bone strength, and reducing back pain and stress. It also helps with injury prevention. Fredericksburg Fitness Studio is a private personal training studio that offers a range of services to improve health and wellness, including medical exercise, personal training, in-home medical training, virtual personal training, nutrition coaching, and a Pilates reformer program. All workouts on it are custom-tailored for the individual to address their physical fitness concerns. The Pilates Reformer program features a versatile machine that has been designed to provide resistance. It can be used with the person standing, sitting, or lying down. Fredericksburg Fitness Studio doesn’t offer memberships as other gyms do. They offer private customized fitness programs that are available by appointment. Many people who go to the studio are referrals from physical therapists and doctors. The wellness professionals at the studio communicate with the medical teams to keep them up on patient progress. To learn more about Fredericksburg Fitness Studio, visit the site at: https://www.fburgfitness.com.
young<<page 6 Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner with a buddy you haven’t seen in a while or take your spouse out for a night on the town. You could also consider volunteering in your community, which gives you a chance to help others while you interact with them. 6.Exercise Not only does exercise benefit your body and mind, research shows it could also keep your muscles young by stopping or even reversing the decline in their cellular health that comes with aging. 7.Eat Clean A balanced diet high in whole foods provides your body with the nutrients it needs to stay in top form. Avoid refined sugar, which causes inflammation linked to diseases like diabetes and Alzheimer’s. Unsure what to eat? Check out livestrong.com’s list of anti-aging foods here. 8.Sleep Well According to a survey by Vault Health, 41% of men get 6 hours or less of sleep on an average night. It’s common for sleep patterns to shift as we age. Taking steps like cutting caffeine intake and putting your devices down well before bed can help you get the rest you need. And while it might be tempting to exercise in an attempt to wear yourself out, don’t work out too close to bedtime or you’ll have a hard time winding down. 9.Manage Stress If left unchecked, chronic stress can lead to depression, heart disease, and other serious conditions, potentially shaving years off your life. Try a relaxation technique like yoga or meditation, both scientifically proven to lower stress levels. Or consider tai chi, a practice that may improve balance and stability in older people while reducing anxiety. 10.Consider Supplements Even if you eat well you’re probably lacking nutrients important for healthy aging. And many supplements have been shown to protect the body from disease—fish oil, for example, is associated with prevention of heart disease and stroke. 11.Have a Drink Moderate alcohol consumption has been shown to bump up HDL (“good”) cholesterol, and red wine in particular may have additional heart-healthy powers. As far as nonalcoholic beverages go, both green tea and coffee contain antioxidants that may help you fight off age-related illnesses. A 2013 study found green tea drinkers who consumed four cups a day had an almost 20% lower stroke risk compared to people who rarely drank green tea, probably due to compounds called catechins that help regulate blood pressure and improve blood flow. 12.Use Your Head According to research in the burgeoning field of epigenetics, your brain never loses its capacity to change and heal itself. Known as neuroplasticity, this malleability needs to be maintained so you can stay sharp into your golden years. According to alzheimers.net, games that Relax and Calm the Nervous System challenge your memory and mental agility may help strengthen the neural conBring a Sense of Peace and Well nections in your brain. Instead of spending your lunch break scrolling through Being to Body and Mind Facebook, why not spend a few minutes doing some brain training? 13.Care for Your Skin Help you Connect to your Own Science shows the condition of your Innate Healing skin has a big impact on how old people think you are. To keep wrinkles and sunspots at bay, wear sunscreen, use a basic Identify Limiting Patterns and moisturizer, and drink plenty of water. If Beliefs that may Hold You Back you still smoke, quit! Among other negative effects, it makes you look A LOT Enjoy Deeper Sleep older. For more anti-aging ideas, check out these 5 steps to looking 10 years younger. Connect to Your Joy “You’re only as old as you feel.” While something of a cliché, this expression’s general idea—that you have control over the ways your body is affected by the aging process—is absolutely true. By making healthy lifestyle choices, you can keep yourself feeling strong and vital well into old age.
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Everybody talks about health, but what is health? A Google search for “definition of health” returns 451 million citations. The “Oxford Dictionaries” say health is the state of being free from illness or injury, but this is too limiting. The World Health Organization takes a broader view; Health is not merely the absence of disease...” It is a state of complete physical, mental and social wellbeing”. This definition of health is more comprehensive and includes critically important issues. Now that we have a definition for what health is, how do you translate this into your daily life. The first thing to ask is; “How am I doing now?” Do I feel good? Can I physically and mentally do the things I want to do? Am I competently managing the daily stress in my life? The answer to these questions gives you a snapshot of your current physical, mental and social well-being, but this picture does not always do a good job of telling you when your systems reserves are being depleted and what problems are coming in the future. A single frame from a movie may tell you what’s happening right now but may not tell you what’s going to happen in the next scene. If you’re feeling good now, there may be very little indication that you are developing chronic problems that will manifest themselves in the future. To be healthy you have to be concerned not only with present issues but with factors that will affect future wellbeing. Can you prevent the development of chronic diseases? If you already have a chronic disease can you slow the progression or possibly reverse its course? The answers to these questions are: Yes you can! In order to do this, though, you need a more comprehensive preventative approach than what the medical system commonly provides. Currently, you get blood pressure meds to lower your high blood pressure, insulin or metformin to lower your high blood sugar, and cardiac catheterizations and stents to bypass your plaque. All of these interventions are extremely important, in fact can be lifesaving, when needed. Most of our chronic diseases, diabetes, hypertension, cardiovascular disease, autoimmune diseases and cancers develop over years to decades. The more important question for each of you is: “Before I show overt signs and symptoms that need to be treated, is there a way to determine, that I have begun to develop a chronic
disease and change the course while I’m still feeling good? Genetics and environment both play important roles. Your genetics are a baseline, but your environment plays a significant role in how your genes are actually expressed. If your environment leads to excess oxidative stress and you are nutritionally deficient in the factors that are needed to adequately breakdown toxins, how your DNA is actually expressed will change. Important environmental factors include sleep patterns, nutritional status, exercise patterns, stress, support systems, and exposures to toxins. A person whose diet is overwhelmed by Omega 6 fats, excess carbohydrates, excess neuro-excitatory stimulants, i.e. aspartame from diet soda will be at a much higher risk of developing hypertension, heart disease, stroke, cancer and chronic immune disorders. A person raised in an environment exposed to heavy metals high levels of PCBs or other plastic will be in a much higher risk for developing heart disease and cancer. Do you Exercise 5 times/week for 30 mins? This is important because doing so has been shown to decrease all-cause mortality by up to 30%. Specifically it reduces the risk of stroke by 25%, reduces the risk of heart attack and cardiac death by 40%., reduces high blood pressure by 10 to 15 mm Hg, reduces stress, reduces the risk of colon, breast, and prostate cancer, and facilitates detoxification.1 Do you sleep 7 or more hours per night? This is important because not doing so is associated with neurological diseases: stroke, multiple sclerosis and Alzheimer’s disease, slower brain cell repair and regeneration, childhood obesity, GERD – heartburn, abnormal appetite regulation , increased high blood pressure and increased risk of developing high blood pressure, accelerated loss of visual short-term memories, and reduced testosterone production in young healthy males by 15%.2 Do you eat 9 servings of vegetables and whole Fruits per day? This is important because, with each 1-serving increase intake of fruits or vegetables research has shown an additional 4% lower risk for coronary heart disease. 3 Not only is it important to feel good now, but it is extremely important to evaluate and monitor the internal signs that are early indicators of chronic disease. This can be accomplished with a thorough functional medicine evaluation.
health questions and answers
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:KLSODVK ,QIDQW &ROLF +HDGDFKHV 0LJUDLQHV 70- 3DLQ 3RVW &RQFXVVLRQ 6\QGURPH Question: Does cooking food in a microwave cause nutrient loss? Answer: This is a great question because microwaves are pervasive throughout society. In fact, they’re a staple in almost every kitchen. Despite their popularity, many people are convinced that radiation from microwaves destroys nutrients. Thankfully, research does not back this up. The primary determinants of nutrient loss are cook time, cook temperature, and the amount of liquid used. In other words, any form of cooking can lead to nutrient loss, but microwaving is actually a BETTER option. Microwaves do a great job of heating your food very quickly, and microwaves heat at temperatures that are lower than most other forms of cooking. The water-soluble vitamins, B-complex and C, are easily the most susceptible to heat, and are commonly found in beans, fruits, and vegetables. Bottom line—use the microwave as often as you need to, but try to avoid using water in the cooking process to avoid leaching those water-soluble vitamins. Question: I’ve never been the best sleeper. Is this having a negative impact on my overall health? Answer: Unfortunately, yes, it probably is! There is a lot of emerging research revolving around sleep (or the lack thereof) and its associated health implications. There’s some data now indicating that those who get just one night of poor sleep end up with abnormal lab values indicative of prediabetes. That’s right, pre-diabetes! Folks with poor sleep cycles can end up with suppressed insulin secretion after a meal, which leaves them with elevated blood sugar levels for far too long. They also have lowered resting metabolic rates, which could ultimately contribute to weight gain as well. Other researchers have discovered that hundreds of genes get disrupted after just one week of suboptimal sleep, thereby impairing the body’s ability to heal itself. Chronic sleep problems have been associated with heart attacks, stroke, diabetes,
and obesity for years, but now we’re starting to see direct observations in the laboratory setting. In the end, optimal sleep is just as important as your fitness level and your nutritional status when it comes to overall health, so try to get at least 8 hours a night, and more when you can. Question: I lift 5 days per week consistently, but my strength gains have flat-lined. How do I continue to get stronger? Answer: Despite not having much industry information to go on here, let’s see if I can provide some insight. First of all, there’s the possibility that you’re working out too much. Maybe your volume (the combination of sets and reps) is too high—a common problem for those looking to gain strength as quickly as possible. And how long has it been since you’ve taken some time off to allow your body to fully recuperate from the stress of exercise? Some much-needed rest may do the trick, and amazingly, people often come back even stronger. I also wonder if you’re changing up your workouts enough. Many people get into a habit of using machines or free weights, but don’t incorporate other forms of exercise. Cables, tubing, bands, kettle bells, medicine balls, and even bodyweight exercises can all increase strength, so you should try to vary your routine. Lastly, you have to remember that strength doesn’t just increase exponentially on a continual basis. There is a threshold that you’ll reach at some point, and you could be there already. If you feel like you need help with your current program, talk to a certified personal trainer. Question: I really enjoy walking, but does it provide any real health benefits? Answer: If walking works for you, it works for me! Truly, fitness all starts with finding something you won’t mind doing! Walking has many hidden benefits that most people overlook because it’s low impact and so easy to get started. Most people falsely assume that in order to be healthy and prevent disease, they gut-brain>>page 24
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Here is the Most Popular Workout in Each State A new study analyzes Google search data to find the most popular type of workout in each U.S. state. Written by Andrew Gutman We all have our favorite types of physical exercise. For some, maybe it’s weight lifting and strengthening different muscles, while others might prefer cardio like running outside or on the treadmill. No matter what workout you love, it’s just good to be active. But is there one type of workout that reigns supreme in each state? We analyzed more than 6,000 Google search terms relating to exercise and fitness over the past 24 months to determine the most popular type of workout in every state and major U.S. city. We also surveyed 1,055 Americans who exercise to better understand gym annoyances and fitness budgets. Although working out is a unique and personal experience, we discovered regional trends when it comes to types of workouts. On the West Coast, pilates is the most popular workout. California, Nevada, and Arizona all have a preference for those pilates studios. In the Midwest, people in states such as North Dakota, Minnesota, and Wisconsin prefer to run. Of course, we can only assume if they run outside it’s during months
without that bitter wind chill. On the East Coast, cycling is a popular form of exercise Those in New York, Maine, Rhode Island, and Massachusetts all prefer to hop on a bike (either stationary or mobile) to burn calories. Boxing is the main trend in Southern states such as South Carolina, North Carolina, Virginia, and Alabama. Georgians like to hit the weight room, while Floridians hit the yoga mat. Speaking of lifting weights, people in Michigan, Illinois, South Dakota, West Virginia, and New Jersey prefer to bulk up over other forms of fitness. Martial arts (which includes MMA, karate, jiu-jitsu, etc) is another popular type of workout, especially in states such as Pennsylvania and Indiana. Meanwhile, a few states (Kansas, Kentucky, and Nebraska) even claim Jazzercise as the most popular form of exercise. The cousin of Jazzercise, Zumba, is the most popular type of workout for those in Hawaii and New Mexico. What about your classic high-intensity interval training (HIIT) workouts? Nationwide, Ohio and Alaska are the two states where HIIT is the most popular. Meanwhile, CrossFit is the claim to fame in Texas, Colorado, and Tennessee. We also found the most popular type of workout in major cities across the U.S. Some cities echoed their state counterparts in workouts, such as the popularity of cycling in both New York City and the state of New York. Like California as a whole, Los Angeleans also love pilates. Tampa also follows suit in terms of popular workouts, echoing Florida with yoga. However, other cities in Florida differ when it comes to types of exercise. People in Miami prefer pilates, while people in Orlando prefer CrossFit. Other cities in California stray away from the pilates popularity. Those in Sacramento prefer weight lifting, while people in San Diego are all about Zumba. Houston and Raleigh also claim Zumba as the most popular type of workout. Everyone in Philadelphia is about boxing, perhaps hoping to be the next Rocky Balboa. We wonder if climbing the Philadelphia Museum of Art Steps is part of their routine exercise? People in Minneapolis and Hartford are all about lifting weights, while people in Phoenix and Dallas like to hit the Barre (we don’t mean the kind with alcohol). HIIT workouts are the most popular in cities like Chicago, Atlanta, and Nashville, while those in Detroit, Pittsburgh, and Indianapolis just like going on the classic workout>>page 24
REAL HEALTH & FITNESS
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Be Smart, Informed and secure 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 to increase your financial security *Define your priorities and choose from a brad array of products that best meet your needs.
TRUE OR FALSE:
Medicare Advantage and Medicare supplement Plans provide the same financial protection. False. Medicare Advantage plans often feature a low monthly premium, but you incur out-of-pocket expenses for doctor visits and medical procedures. Medicare supplement plans generally feature higher premiums but the expenses for deductibles and coinsurance are often covered.
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 next step is identifying the range of product solutions that best suit your needs.There are virtually and endless number of complex product variations available, so choosing the right one(s) can be a challenging task. You can simplify the task by working with an insurance representative. 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 longterm 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. 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. For more information contactAmerican Republic Insurance at (262) 523-1440 and visit www.americanrepublic.com.
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There are a number of small and simple strategies that you can incorporate into your daily routine to stay as healthy as possible. There are a number of small and simple strategies that you can incorporate into your daily routine to stay as healthy as possible. Getting regular exercise and eating a balanced diet, filled with fruits, vegetables and whole grains, are key strategies to maintaining good overall health. Moderate exercise, for example, can slash your risk of heart disease when performed around three times a week, Healthable explained. And eating a balanced diet can reduce your chances of developing other chronic conditions such as diabetes and certain types of cancer. Additionally, as explained by Shape magazine, exercise can help improve your mood, thanks to the release to endorphins – a chemical that boosts feelings of euphoria. However, exercise and a healthy diet are the not the only ways you can protect your health. There are a number of simple strategies that you can incorporate into your daily routine to stay as healthy as possible. Eager to learn more? We’ve got a run down of some the best tips for boosting your overall health: 1. Opt for white meat A great way to cut down on the amount of saturated fat you eat is to swap out red meat for white meat, Everyday Health explained. For example, when heading out to
22 MHL JULY 2022
eat, opt for the turkey burger over the traditional beef patty. And while shopping at the store, consider leaner cuts of turkey or chicken over beef steaks. White meats are far lower in fat and can still provide the essential proteins and B vitamins you need to maintain a balanced diet. 2. Watch out for hidden sources of fat High levels of saturated fat can also be found in the add-ons to meals that are otherwise nutritious – think dressings for your salad, the skin on certain cuts of meat, cream in your morning coffee and so on, Family Doctor detailed. If you use fuller fat products like these routinely, it could negatively impact your efforts to consume a healthier diet. To avoid this, consider opting for low-fat alternatives where possible. Cutting down on dressings or skipping them altogether, although a small step, can also make a positive difference. 3. Drink alcohol in moderation Another effective way to protect your health is to keep an eye on how much alcohol you drink. After all, as explained by the U.S. Centers for Disease Control and Prevention, drinking excessively on a routine basis can increase one’s risk of developing a number of health problems including liver and heart disease. That’s not to mention the fact that heavy drinking can lead to impaired judgment, which in turn can increase the likelihood of accident and injury. The CDC defines drinking in moderation as around two drinks per day for men and one for women. Use these guidelines as a benchmark – if you find that you regularly exceed the recommended number of daily drinks for your gender, consider cutting down. Staying hydrated is a key part of maintaining good overall health.Staying hydrated is a key part of maintaining good overall health. 4. Embrace deep breathing Given how hectic and fast-paced daily life can be, it’s likely that you will experience stress from time to time: Maybe you have a big project at work with the deadline fast approaching, or perhaps you have a big summer party to plan for. Whatever the reason, one way to ease stress and help yourself feel better is by embracing deep breathing. Simply take a couple of minutes to yourself, every few hours or so throughout your day, and breathe in a deep and measured way, exhaling in and out slowly. Care2 explained that this strategy is helpful because it can reduce your levels of stress-inducing hormones that can engender panic and anxiety. 5. Keep your mind active Playing games on your computer, tackling a crossword, reading a good book and even meeting up routinely with friends – these activities are fun, engaging and good
boost>>page 24
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WHAT WE DO DO WHAT WE
We work directly with our residents and their We work with our residents families to directly keep everyone involved with and their their families to keepYour everyone involved with interest and pursuits. community remains at the center of life, alongside their interests and pursuits. Your community top-of-the-line care for a comfortable and remains at the center of life, alongside fulfilling lifestyle. top-of-the-line care for a comfortable and fulfilling lifestyle.
Mission Creek 3217 Fiddlers Creek Dr, Waukesha, WI OR 53188 VISIT SENIORLIFESTYLE.COM (262) 832-1020 CALL 262-896-8888 TO LEARN MORE. ASSISTED LIVING | MEMORY CARE 864 BARRANCA DRIVE | CASTLE ROCK, CO 80104 W W W.SENIORLIFEST Y LE.COM
JULY 2022 MHL 23
gut-brain<<page 19
When you’re ready for Medicare, UnitedHealthcare® is here to help. Take advantage of it. UnitedHealthcare® can help keep it simple. When you are turning 65, your opportunity to enroll in a Medicare plan begins. I can meet with you one-on-one to discuss your unique needs and answer any questions you may have about AARP® Medicare Advantage plans from UnitedHealthcare. These plans may include: Preventive dental services
Allowance toward eyewear
UnitedHealthcare® Medicare National Network
Routine hearing exam plus hearing aids
Low insulin copays
Earn rewards for staying active
workout<<page 20
It’s time to take advantage.
run. When we look at the country as a whole, what are the most popular types of workouts? Nationally, the number one workout is weight lifting. That’s followed by HIIT, running, cycling, and CrossFit. Types of exercise like pilates and yoga rank numbers 6 and 7 respectively, and are followed by boxing, Zumba, and martial arts. For more inforamtion visit barbend.com
Call me today.
Joanne Abbs Licensed Sales Agent
414-745-9973, TTY 711 joanne.abbs54@gmail.com AARPMedicarePlans.com
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, 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 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 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 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
rigorous cardio activity but this is not always the case. Recent studies indicate that frequent walkers have lower rates of heart attacks and strokes than those who don’t walk as often, as well as lower cholesterol and blood pressure levels. Walking is also is great for keeping the weight off. Most people would never think taking a 30-minute walk during your lunch break or after work could do much good, but that walk can slice off anywhere from 100-200 calories, depending on your pace and how much you weigh. An extra 100-200 calories burned each day can go a long way to prevent weight gain and keep you staying slim, especially if it’s more than you’ve done before. Another benefit of this simple exercise is that it keeps your bones strong and dense as you age, helping to prevent osteoporosis. Although it has many physical benefits, walking can do wonders for mental health as well. Going for a walk can be very relaxing and can easily lighten your mood when you’re feeling stressed or anxious. Even better, walking has shown to improve mental clarity and cognition. As you can see, adding a brisk, 30-minute walk to your daily routine can do wonders for your health in the long run. But, if you can’t find a stretch of 30 minutes, go smaller and move whenever you can. Stringing three 10-minute bouts together throughout the day can be equally impactful. You simply can’t go wrong with this easy, enjoyable exercise that you can do anywhere at anytime!
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boost<<page 22 for the soul. They can also help keep your brain healthier, Dr. Dan Rutherford explained, in an interview for The Telegraph. Indeed, the Alzheimer’s Association explained that studies have shown that an active mind is less likely to succumb to cognitive decline and dementia, so daily brain exercise is an important way to stay as sharp and healthy as possible. 6. Drink more water Humans need water – it is used in every single one of our bodily processes. In fact, our entire physical make-up is around 70 percent water, Care2 reported. That’s why a basic yet crucial way to improve your health is to drink a fair amount of water throughout the day. A simple way to do this is to bring a water bottle with you when you leave the house and then refill it as needed. Some common ailments, such as headaches, can be the consequence of mild dehydration, so drinking more water is a great way to boost how you feel. 7. Eat more fiber Eating a diet that is rich in fiber can help improve your digestion and reduce your risk of health problems such as irritable bowel syndrome and hemorrhoids, Everyday Health explained. Examples of foods with high levels of fiber include various whole grains, beans and a range of vegetables. 8. Quit smoking It’s no secret that smoking is bad for us. As stated by the CDC, smoking greatly elevates one’s risk of developing chronic conditions such as heart disease and cancer. That’s why it’s important to quit if you do smoke cigarettes. The health benefits of ditching the habit, no matter your age, should not be downplayed. Smoking cessation can significantly lower your previous risks for illnesses like heart disease, and in some cases it is possible to bring your risk level down to what it was before you started the habit. 9. Eat more fermented foods or take a probiotic supplement Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract (12Trusted Source). These foods include yogurt, sauerkraut, kimchi, kefir, and natto. Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms (13Trusted Source). In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group (14Trusted Source). If you don’t regularly eat fermented foods, probiotic supplements are another option. Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.
happy and independent
through our golden years Revitalize Wellness Corner with Lee Zehm-Clay RN, BSN, FCN, HES St. Camillus Revitalize Wellness Manager Staying home and independent is important to many. With a bit of planning, there are ways to remain happy and independent through our golden years. Here are a few steps we can take to remain strong, healthy and independent. 1) Start with a plan. Just like a good vacation, begin with a plan and do your research. How well you plan now will help you in the future. The first step is to consider what you want out of life and how you envision aging. a. Do you have a system in place to call for emergency help, should you need it?
What about some type of daily check in with a friend, family or neighbor? b. Do you or will you need help with personal care? Is your shower accessible? Where is your laundry set up? In the basement? Can it be moved to the same level as your living space? How about meals and meal preparation? Can you manage this alone? c. How is your transportation? Are you able to drive yourself? For how long? What will you do if you are no longer able to drive yourself places? Is public transportation an option? Can you rely on family or friends? Can you order delivery of food and goods? d. Do you live alone? Do you or will you need assistance with home upkeep? (Lawn mowing, shoveling, window washing, gutter cleaning, laundry, deep cleaning etc.) e. Is someone available to help you? (Family, friends, neighbors.) Can you afford hired help if need be? An important part of planning is to know how much you are going to have to pay for the things you need and start budgeting as early as possible. It is best to have your plan in place and communicate it with those who care about you before you need them. 2) Keep on top of your health. Staying current on your medical and dental appointments can prevent small problems from becoming large problems. For example: keep those doctor and dentist appointments, get your hearing and vision assessed annually, choose healthful foods to nourish your body, get enough high quality sleep, stay physically and mentally active and do not skip medications. 3) Stay socially connected. Being socially connected is important for brain health, improves quality of life and promotes healthy behaviors. Maintaining connections with friends and family contributes to a greater sense of purpose in life. And let’s face it, it’s just darn good fun to enjoy another’s company and share a laugh or two. Often social connections can lead to physical activity such as going for a walk, a game of golf, visiting historic places or seeing new sites. 4) Remain physically active. As the saying goes… “an object in motion, stays in motion…” Sometimes the aches and pains of aging encourage us to become too sedentary but science is proving over and over that staying active helps us keep our independence longer and remain healthier. It will also reduce your fall risk which can prevent injury and fractures. Aim for at least 30 minutes of movement each day of the week. Until next time, stay healthy, stay active and stay well. To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.
JULY 2022 MHL 25
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senior moving
The average person moves 7 times in their lifetime and moving has been rated one of the most stressful experiences of life. You may want to do it yourself or hire a professional. Consider the cost if you do it yourself. There is insurance, gasoline for the truck, the value of your time and effort. If you choose a professional mover you need to research that company before you agree to their services. We’ve all heard stories of disreputable moving companies. If you are considering moving to another home here are some helpful tips you should keep in mind. If you choose a professional mover be sure to consult two or three reputable companies and always get a written estimate. Start by asking friends and family who they have used and if it was a good experience. You should also contact the Better Business Bureau to make sure you are dealing with a reputable company. You need to know if the mover is properly insured. If a worker doesn’t have workman’s compensation and is injured on your property you may be liable for his injuries. The next thing you need to do is get a written estimate. It is very important to have a company representative visit your home and give you a written estimate. If a representative tries to talk you out of a written estimate do not use that company. Movers are legally bound within limits to their estimate. If they avoid giving you an estimate find another mover. If you label all the belongings that are to be moved this will help you to receive consistent bids from potential movers.Do not get an estimate too far in advance of the move. Prices can change and you might change your mind about certain services and possessions to be moved. Don’t wait until the last minute either. Give at least two weeks advance to the movers. Keep in mind most people move during the summer. Sometimes a mover needs a reservation well in advance of the busiest summer weeks. Once you decide on a mover you should sign a contract showing a specific price. Be sure to understand the amount of insurance that is provided by the mover before you sign a contract. Take the time to examine every document that is put before you and make sure
you understand what it means. If you have access to the internet or a library try to research what the law requires of moving companies. You’ll be better prepared to ask the right questions. You can even hire a Senior Move Manager or a Moving Coordinator to take care of all the moving details for you. This person can handle your move from assessing your belongings to decorating your new home. The National Association of Senior Move Managers has guidelines for many of these professionals. If you find the thought of a move overwhelming you may want to consider contacting a Move Manager. Whether you make the move on your own or use a professional company you need to downsize your possessions. Sort through your belongs and eliminate what you no longer need. Start with the least used rooms and areas. Sort a few hours at a time or you might become overwhelmed. You should prepare a floor plan of your new home showing each room and the placement of furniture. Make a note of outlets, windows, and doors. Take measurements of your furniture. This will help you determine what belongings you will keep. Give the remaining items to family, friends, or local charities. Be sure to make a schedule for family and friends to pick up the items. Clearly label all items to be moved using a different colored sticker for each room. This will make it a lot easier to place the item in the proper box for the move. On moving day have your family or friends help out even if you have hired professional movers, you may need to put them in charge if you find you need to take a rest from all the activity. Be sure to give the movers the floor plan with furniture placement. This will prevent confusion at your new home. Have an overnight bag packed a few days in advance of the move. This bag should have all your medications, checkbook, traveler’s checks if you are moving a distance or cash, keys, phone numbers, address book, jewelry, toiletries, night clothes, day clothes and anything important you need to have close to hand on moving day. If you are moving a distance make sure family and friends have a copy of the route and schedule including all stops you will be making.
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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
JULY 2022 MHL 27
physical activity and your heart Physical activity is an important part of a heart healthy lifestyle. To get started and stay active, make physical activity part of your daily routine, keep track of your progress, be active and safe, and talk to your doctor if you have a chronic (ongoing) health condition. For more information on starting and staying active, see the Department of Health and Human Services’ “2008 Physical Activity Guidelines for Americans.” external link The National Heart, Lung, and Blood Institute’s “Your Guide to Physical Activity and Your Heart” also has helpful information. Make Physical Activity Part of Your Daily Routine You don’t have to become a marathon runner to get all of the benefits of physical activity. Do activities that you enjoy, and make them part of your daily routine.If you haven’t been active for a while, start low and build slow. Many people like to start with walking and slowly increase their time and distance. You also can take other steps to make physical activity part of your routine.
28 MHL JULY 2022
Personalize the Benefits People value different things. Some people may highly value the health benefits from physical activity. Others want to be active because they enjoy recreational activities or they want to look better or sleep better. Some people want to be active because it helps them lose weight or it gives them a chance to spend time with friends. Identify which physical activity benefits you value. This will help you personalize the benefits of physical activity. Be Active With Friends and Family Friends and family can help you stay active. For example, go for a hike with a friend. Take dancing lessons with your spouse, or play ball with your child. The possibilities are endless. Make Everyday Activities More Active You can make your daily routine more active. For example, take the stairs instead of the elevator. Instead of sending e-mails, walk down the hall to a coworker’s office. Rake the leaves instead of using a leaf blower. Reward Yourself With Time for Physical Activity Sometimes, going for a bike ride or a long walk relieves stress after a long day. Think of physical activity as a special time to refresh your body and mind. Keep Track of Your Progress Consider keeping a log of your activity. A log can help you track your progress. Many people like to wear a pedometer (a small device that counts your steps) to track how much they walk every day. These tools can help you set goals and stay motivated. Be Active and Safe Physical activity is safe for almost everyone. You can take steps to make sure it’s safe for you too. Be active on a regular basis to raise your fitness level. Do activities that fit your health goals and fitness level. Start low and slowly increase your activity level over time. As your fitness improves, you will be able to do physical activities for longer periods and with more intensity. Spread out your activity over the week and vary the types of activity you do. Use the right gear and equipment to protect yourself. For example, use bicycle helmets, elbow and knee pads, and goggles. Be active in safe environments. Pick well-lit and well-maintained places that are clearly separated from car traffic. Follow safety rules and policies, such as always wearing a helmet when biking. heart>>page 33
COMING FULL CIRCLE The term “incomparable” is bandied about the world of retirement communities with many contenders having little to set them apart. Milwaukee’s Eastcastle Place however, is the quintessence of unrivaled senior living, from its spectacular historical dwelling, superb location, vibrant independent living, aquatic and fitness center, and top-rated rehabilitation and health center. Historical Significance Eastcastle Place is set in Milwaukee’s lively Eastside neighborhood. Its Historic Building was designed in 1892 by renowned Milwaukee architects Henry Koch and Herman Esser. The Victorian Gothic edifice maintains many of its original features including a staircase with Cyril Colnik metalwork and Tiffany memorial stained glass windows. Each of the apartment homes is unique, many with distinctive features including lead glass bookcases, fireplaces and more. Eastcastle Place’s modern building also boasts spacious apartments, beautiful amenities, and upscale finishes. INDEPENDENT LIVING Their homes have included a 200-year old historic residence in New Castle, Delaware, a 39-foot sailboat, and a 22-foot RV. Property owners since 1972, Linn and David Woodard sold their 11th home late last year, and moved to their spacious apartment at Eastcastle Place senior living community on Milwaukee’s Eastside. “We weren’t planning on moving when our friend Eileen showed us her apartment at Eastcastle Place,” said Linn. “We looked at a couple of other senior living communities to compare. Within a month, we sold our condo and moved here.” She added, “We make decisions quickly. Our kids are not surprised by anything we do anymore!” David said that as they were approaching their mid-seventies, they decided to
move to a senior living community. “We wanted to be young enough to enjoy all of the people and the amenities,” he said. “When we started our search, we were looking for a sense of community. We had been living in Port Washington in a condo overlooking Lake Michigan. We could walk places, and that was important to us. When we came to Eastcastle Place, we loved the area and the sense of community right away.” The couple stays busy in their new home. Although they didn’t work out before, they both now participate in water aerobics, and David exercises in the fitness center. “Because it’s convenient, we’re more apt to do it. We don’t have to get up and drive anywhere to work out,” he said. In addition, they attend lifelong learning programs and live entertainment. They also enjoy the vibrant Eastside neighborhood where there are restaurants, book shops, boutiques, movie theaters, and more, all within easy walking distance. “Before we moved here, we’d eat our dinner from TV trays while watching Jeopardy on TV every night,” said David, “Now we’re invited to dine with other residents. What we like is eating dinner with people we don’t know and enjoying very wide-ranging conversations. There are really interesting people living here.” “I do not enjoy time in the kitchen and after 53 years I don’t want to ever cook again for the rest of my life,” added Linn. “The food here is delicious, and there’s wonderful variety.” “I liked the idea that Eastcastle Place is a Life Plan Community, offering all levels of care in case our health needs change. This takes a lot of pressure off our kids and takes the pressure off us worrying about our kids,” said David. “We made the right decision. We are enjoying our life here.” COMING FULL CIRCLE Agnes SanFelippo came full circle in a very intentional way. As a charge nurse 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.
JULY 2022 MHL 29
positive aspects of aging
MAINTAINinG HEALTHY HABITS Many people make assumptions about aging, what it is like to grow “old”, and how older age will affect them. But as we are getting older, it is important to understand the positive aspects of aging. Research has shown that you can help preserve your health and mobility as you age by adopting or continuing healthy habits and lifestyle choices. Read on to learn about 10 common misconceptions related to aging and older adults. 1. Depression and loneliness are normal in older adults. As people age, some may find themselves feeling isolated and alone. This can lead to feelings of depression, anxiety, and sadness. However, these feelings are not a normal part of aging as growing older can have many emotional benefits, such as long-lasting relationships with friends and family and a lifetime of memories to share with loved ones. In fact, studies show that older adults are less likely to experience depression than young adults. So, when should you be concerned? It’s important to remember that older adults with depression may have less obvious symptoms or be less likely to discuss their feelings. Depression is a common and potentially serious mood disorder, but there are treatments that are effective for most people. 2. The older I get, the less sleep I need. As people age, they may find themselves having a harder time falling and staying asleep. A common misconception is that a person’s sleep needs decline with age. Older adults need the same amount of sleep as all adults — 7 to 9 hours each night. Getting enough sleep keeps you healthy and alert. Adequate sleep can also help reduce your risk of falls, improve your overall mental well-being, and have many other benefits. 3. Older adults can’t learn new things. Not true! Older adults still have the ability to learn new things, create new memo-
ries, and improve their performance in a variety of skills. While aging does often come with changes in thinking, many cognitive changes are positive, such as having more knowledge and insight from a lifetime of experiences. older woman playing the pianoTrying and learning new skills may even improve cognitive abilities. For example, one study found that older adults who learned quilting or digital photography had improved memory. Seeking out new social connections with others and engaging in social activities, such as a dance class or book club, can keep your brain active and may also boost your cognitive health. 4. It is inevitable that older people will get dementia. Dementia is not a normal part of aging. Although the risk of dementia grows as people get older, it is not inevitable, and many people live into their 90s and beyond without the significant declines in thinking and behavior that characterize dementia. Occasionally forgetting an appointment or losing your keys are typical signs of mild forgetfulness, which is very common in normal aging. Nevertheless, you should talk with a doctor if you have serious concerns about your memory and thinking, or notice changes in your behavior and personality. These problems can have a range of different causes, some of which are treatable or reversible. Finding the cause is important for determining best next steps. 5. Older adults should take it easy and avoid exercise so they don’t get injured. As you age, you may think exercise could do more harm than good, especially if you have a chronic condition. However, studies show that you have a lot more to gain by being active — and a lot to lose by sitting too much. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Almost anyone, at any age and with most health conditions, can participate in some type of physical activity. In fact, physical activity may help manage some chronic conditions. Exercise and physical activity are not only great for your mental and physical health, but can help keep you independent as you age. Tai Chi and similar mind and body movement practices have been shown to improve balance and stability in older adults and this can help maintain independence and prevent future falls. 6. If a family member has Alzheimer’s disease, I will have it, too. A person’s chance of having Alzheimer’s disease may be higher if he or she has a family history of dementia because there are some genes that we know increase risk. However, having a parent with Alzheimer’s does not necessarily mean that someone
aging>>page 33
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JULY 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*
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414-541-3333
Located on the Woodland Ridge Campus adjacent to the Towering Woods Nature Conservancy, Crestview offers one & two bedroom apartment homes in a non-smokin, pet-friemdly (restrictions apply) community. Enjoy an indepdendent lifestyle with 24-hr. emergency maintenance available. Income restrictions may apply.
We invite to take a tour at any of our Horizon managed properties
www.horizonseniorhousing.com
aging<<page 31 will develop the disease. Learn about your family health history and talk with your doctor about your concerns. Environmental and lifestyle factors, such as exercise, diet, exposure to pollutants, and smoking also may affect a person’s risk for Alzheimer’s. While you cannot control the genes you inherited, you can take steps to stay healthy as you age, such as getting regular exercise, controlling high blood pressure, and not smoking. 7. Now that I am older, I will have to give up driving. As the U.S. population ages, the number of licensed older adults on the road will continue to increase. The Federal Highway Administration (FHWA) recorded a record-high 221.7 million licensed drivers in the U.S. in 2016, including 41.7 million — or almost one in five — who are 65 years or older. Older woman in her car backing out of a parking spotNatural changes can occur with age that may affect a person’s ability to drive, like having slower response speed, diminished vision or hearing, and reduced strength or mobility. The question of when it is time to limit or stop driving should not be about age, rather, it should be about one’s ability to drive safely. These questions may help you determine if you or a loved one needs to limit or stop driving. Talk with your doctor if you have any concerns about your health and driving. 8. Only women need to worry about osteoporosis. Although osteoporosis is more common in women, this disease still affects many men and could be underdiagnosed. While men may not be as likely to have osteoporosis because they start with more bone density than women, one in five men over the age of 50 will have an osteoporosis-related fracture. By age 65 or 70, men and women lose bone mass at the same rate.Many of the things that put men at risk are the same as those for women, including family history, not enough calcium or vitamin D, and too little exercise. Low levels of testosterone, too much alcohol, taking certain drugs, and smoking are other risk factors. 9. I’m “too old” to quit smoking. It doesn’t matter how old you are or how long you have been smoking, quitting at any time improves your health. Smokers who quit have fewer illnesses such as colds and the flu, lower rates of bronchitis and pneumonia, and an overall better feeling of well-being. The benefits of quitting are almost immediate. Within a few hours, the carbon monoxide level in your blood begins to decline and, in a few weeks, your circulation improves, and your lung function increases. Smoking causes an immediate and long term rise in your heart rate and blood pressure, but quitting can lead to a lowering of heart rate and blood pressure over time. Quitting smoking will also lower your risk of cancer, heart attack, stroke, and lung disease. Quitting will also reduce secondhand smoke exposure to other family members or caregivers in the home. It is never too late to reap the benefits of quitting smoking and setting a healthy example for your children and grandchildren. 10. My blood pressure has lowered or returned to normal, so I can stop taking my medication. High blood pressure is a very common problem for older adults — especially those in their 80s and 90s — and can lead to serious health problems if not treated properly. If you take high blood pressure medicine and your blood pressure goes down, it means the medicine and any lifestyle changes you have made are working. However, it is very important to continue your treatment and activities long-term. If you stop taking your medicine, your blood pressure could rise again, increasing your risk for health problems like stroke and kidney disease. Talk with your doctor about possibilities for safely changing or stopping your medication.
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heart<<page 28 Make sensible choices about when, where, and how to be active. Consider weather conditions, such as how hot or cold it is, and change your plans as needed. Talk to Your Doctor if Needed Healthy people who don’t have heart problems don’t need to check with a doctor $OO 8WLOLWLHV ,QFOXGHG )UHH 3DUNLQJ $YDLODEOH )UHH /DXQGU\ :,), before beginning moderate-intensity activities. )RU 6HOHFW 8QLWV 'LQLQJ $YDLODEOH )LWQHVV &HQWHU %XVLQHVV &HQWHU If you have a heart problem or chronic disease, such as heart disease, diabetes, or 6PRNH $QG 3HW )UHH %XLOGLQJ 2Q 6LWH %HDXW\ 6DORQ high blood pressure, talk to your doctor about what types of physical activity are safe $QG 0XFK 0RUH for you. You also should talk to your doctor about safe physical activities if you have symptoms such as chest pain or dizziness. Learn about your risk Once your doctor knows your risk factors, they will enter this information into a web-based calculator to understand your risk of having a heart attack or stroke in the next five years. Manage your risk Depending on your result, your doctor may encourage you to keep doing what ΎŝŶĐŽŵĞ ƌĞƐƚƌŝĐƚŝŽŶƐ ĂƉƉůLJ you’re doing, or give you advice, information and support to make heart-healthy : *UHHQILHOG $YHQXH 0LOZDXNHH :, _ changes 3URIHVVLRQDOO\ PDQDJHG E\ 2DNEURRN &RUSRUDWLRQ
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Assisted living and Caregiving
mental exercise HELPS MAINTAIN SOME SENIORS THINKING SKILLS Certain mental exercises can offset some of the expected decline in older adults’ thinking skills and show promise for maintaining cognitive abilities needed to do everyday tasks such as shopping, making meals and handling finances, according to a newThe study. The research, funded byyour the National of Health (NIH) and pubdecision about whether parents Institutes should move is often tricky and lished in theEach Dec.family 20, 2006, the American showed emotional. willJournal have itsofown reasons forMedical wantingAssociation, (or not wanting) to that the benefits of short-term cognitive training persisted for as long as five takesome such of a step. years. You might have to have a serious talk with your family members. One family Thedecide Advanced Cognitive Trainingthe forparents Independent Vitalmanage Elderly,the or home. ACTIVE, may a move is right because can noand longer For Study is family, the firstthe randomized, controlled trial demonstrate positivea another need for hands-on care in to a long-term carelong-lasting, facility motivates effects change.of brief cognitive training in older adults. However, testing indicated that the training notof improve the participants’ ability to tackle tasks, and like morea In thedid case long-distance caregivers, the notion of everyday moving can seem research to translate thebeing findings from the laboratory that solution istoneeded the problem of not close enough to help. into For interventions some caregivers, moving a sick at orhome. aging parent to their own home or community can be a viable prove effective alternative. Sometrial families decideby to the haveNational an adultInstitute child move back to the parent’s The ACTIVE was funded on Aging (NIA) and the home to become National Institutethe of primary Nursing caregiver. Research (NINR), both components of NIH. Sherry Keep inPh.D., mind of that leaving a home, andState familiar medical be L. Willis, Pennsylvania Statecommunity, University in College, Pa., care and can co-auvery disruptive difficult for the older parent, investigators especially if they arestudy’s not enthusiastic thors report the and findings on behalf of ACTIVE at the six sites: about the change. You mightIndiana first want to explore whatofservices areIndianapolis; available in Hebrew SeniorLife, Boston; University School Medicine,
Johns Hopkinscommunity University,to Baltimore; State University; University of your parents’ help themPennsylvania in their home—including home health care, Alabama at Birmingham; and University of Florida, Gainesville (in collaboration housekeeping, personal care, and transportation services. withOlder Wayne Stateand University, Detroit), andsome the data coordinating center at New adults their families have options when it comes to the deciding England Research Institutes, Watertown, Mass. where to live, but these choices can be limited by factors such as illness, ability large trial found that community-dwelling seniors bathing, who received to “This perform activities of daily living (for example, eating, using cognitive the toilet, training had less of a decline in certain thinking skills than their peers did not dressing, walking, and moving from bed to chair), financial resources, who and personal have training. The study addresses a very important hypothesis — that intervenpreferences. tions can beadesigned maintain saysmaking NIA Director Richard J. Making decisiontothat is bestcognitive for your function,” parent—and that decision with Hodes, M.D. “The challenge now is to further examine these interventions and others your parent—can be difficult. Try to learn as much as you can about possible housing to see how they can be employed in real-world settings.” options. “Cognitive decline Living? is known to precede loss of functional ability in older adults. What Is Assisted It affects everyday activities such as driving or following medicine Assisted living is for people who need help with dailyinstructions care, but notonasamuch help bottle,” says NINR Director Patricia A. Grady, Ph.D., R.N. “Research to identify as a nursing home provides. Assisted living facilities range in size from as few as 25 effective this decline is important it may helpwith individuals, residentsways to 120ofordelaying more. Typically, a few “levels ofbecause care” are offered, residents and our aging citizenry, maintain greater independence as they grow older.” paying more for higher levels of care. The ACTIVE included 2,802 and olderorwho were Assisted livingStudy residents usually live adults in theiraged own65 apartments rooms andliving share independently and had normal cognitive and functional status at the beginning the common areas. They have access to many services, including up to three mealsof a day; study. Participants were randomly assigned to four groups. Three groups took part in assistance with personal care; help with medications, housekeeping, and laundry; training that targeted a specific cognitive ability — memory, reasoning or speed of 24-hour supervision, security, and on-site staff; and social and recreational activities. processing. The fourth group cognitive training. Exact arrangements vary fromreceived state to no state. People in the three intervention groups attended to 10 training sessions lastOlder adults, or those with serious illness, canupchoose to: ingStay 60 toin75 minutes each, over a fiveto six-week time period. The memory group their own home or move to a smaller one learned strategies for remembering word lists and sequences of items, text, and story Move to an assisted-living facility ideas and details. The reasoning group learned strategies for finding the pattern in a Move to a long-term care facility letter or word series and identifying the next item in a series. The speed-of-processing Move in with a family member group learned ways to aidentify an object a computer at increasingly Some families find conference call ison a good way toscreen talk together about thebrief pros exposures, while quickly noting where another object was located on the screen. and cons of each option. The goal of this call is to come up with a plan that works for After theespecially initial training, 60 percent those who completed theforinitial everyone, your parent. If theofdecision involves a move your training mom or took part in 75-minute “booster” sessions designed to maintain improvements gained dad, you could, even from a distance, offer to arrange tours of some places for their from the initial sessions. consideration. The tested the participants at assisted baseline, living? after the intervention and anHowinvestigators do I know when someone needs nually over five years. They found: In general, it’s best to start with a physician’s assessment. Depending on your Immediately the initial training, the speed-training group, 74 situation, or thatafter of your loved one, you 87 canpercent find theofright level of assistance. When percent of the reasoning group and 26 percent of the memory group showed imhelp with daily tasks is needed — taking medicines, bathing, dressing, meals, provement in the taught. transportation andskills housekeeping — an assisted living residence can be the answer. mental>>page 47 Trained professionals provide this assistance while helping preserve an individual’s independence.
For 135 years and counting, Eastcastle Place offers a full continuum of care in Milwaukee’s vibrant East Side. Our 5 Star rated facilities offer high quality care and staff to resident ratios above industry standards and continues to be a dynamic retirement community. As a member of Leading Age Echelon Program, Eastcastle Place is passionate about providing a high level of excellence in care and service to our residents. Eastcastle Place has specially designed memory care support where you’ll find advanced therapies and specialized care programming for those with a memory related diagnosis.
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
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keeping your memory sharp
Some memory problems are related to health issues that may be treatable. For example, medication side effects, vitamin B12 deficiency, chronic alcoholism, tumors or infections in the brain, or blood clots in the brain can cause memory loss or possibly dementia (see more on dementia, below). Some thyroid, kidney, or liver disorders also can lead to memory loss. A doctor should treat serious medical conditions like these as soon as possible. Emotional problems, such as stress, anxiety, or depression, can make a person more forgetful and can be mistaken for dementia. For instance, someone who has recently retired or who is coping with the death of a spouse, relative, or friend may feel sad, lonely, worried, or bored. Trying to deal with these life changes leaves some people confused or forgetful. The confusion and forgetfulness caused by emotions usually are temporary and go away when the feelings fade. The emotional problems can be eased by supportive friends and family, but if these feelings last for a long time, it is important to get help from a doctor or counselor. Treatment may include counseling, medication, or both. More Serious Memory Problems For some older people, memory problems are a sign of a serious problem, such
as mild cognitive impairment or dementia. People who are worried about memory problems should see a doctor. The doctor might conduct or order a thorough physical and mental health evaluation to reach a diagnosis. Often, these evaluations are conducted by a neurologist, a physician who specializes in problems related to the brain and central nervous system. A complete medical exam for memory loss should review the person’s medical history, including the use of prescription and over-the-counter medicines, diet, past medical problems, and general health. A correct diagnosis depends on accurate details, so in addition to talking with the patient, the doctor might ask a family member, caregiver, or close friend for information. Blood and urine tests can help the doctor find the cause of the memory problems or dementia. The doctor also might do tests for memory loss and test the person’s problem-solving and language abilities. A computed tomography (CT) or magnetic resonance imaging (MRI) brain scan may help rule out some causes of the memory problems. Amnestic Mild Cognitive Impairment (MCI). Some people with memory problems have a condition called amnestic mild cognitive impairment, or amnestic MCI. People with this condition have more memory problems than normal for people their age, but their symptoms are not as severe as those of Alzheimer’s disease, and they are able to carry out their normal daily activities. Signs of MCI include misplacing things often, forgetting to go to important events and appointments, and having trouble coming up with desired words. Family and friends may notice memory lapses, and the person with MCI may worry about losing his or her memory. These worries may prompt the person to see a doctor for diagnosis. Researchers have found that more people with MCI than those without it go on to develop Alzheimer’s within a certain timeframe. However, not everyone who has MCI develops AD. Studies are underway to learn why some people with MCI progress to AD and others do not. Keeping Your Memory Sharp People with some forgetfulness can use a variety of techniques that may help them stay healthy and maintain their memory and mental skills. Here are some tips that can help: Plan tasks, make “to do” lists, and use memory aids like notes and calendars. Some people find they remember things better if they mentally connect them to other meaningful things, such as a familiar name, song, book, or TV show. Develop interests or hobbies and stay involved in activities that can help both the mind and body.
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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
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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.
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Toll-free Helpline: 888-818-2611
Email:smp-wi@gwaar.org
www.smpwi.org
Encouraging Exercise and Physical Activity
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Call us with questions about billing errors, scams and medical identify the 888-818-2611 SMPS are grant-funded projects of the federal U.S. Department of Health and Human Services (HHS), U.S. Administra on for Community Living (ACL).
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Exercise has proven benefits for older people. It reduces risk of cardiovascular disease, hypertension, type 2 diabetes, osteoporosis, obesity, colon cancer, and breast cancer. It also decreases the risk of falls and fall-related injuries. Older woman doing water aerobicsLike the rest of us, older people may know that exercise is good for their health, but they may not have the motivation or encouragement to do it. You can guide your patients by asking about their daily activities and whether they engage in any kind of regular exercise or physical activity. There are several ways to encourage older patients to exercise: Whenever appropriate, let them know that regular physical activity—including endurance, muscle-strengthening, balance, and flexibility exercises—is essential for healthy aging. Help patients set realistic goals and develop an exercise plan. Write an exercise prescription, and make it specific, including type, frequency, intensity, and time; follow up to check progress and re-evaluate goals over time. Refer patients to community resources, such as mall-walking groups and senior center fitness classes. “I’d like you to exercise regularly. Just start low and go slow.” Mr. Gupta has a list of excuses for why he couldn’t follow Dr. Lipton’s exercise recommendation, like exercise is for young people and equipment costs too much. After listening empathetically, Dr. Lipton explains that physical activity is good for people of all ages and that being sedentary is far more dangerous than exercising. He suggests that Mr. Gupta start by walking for 10 minutes at a time and build up to 150 minutes of physical activity each week. The only equipment he will need is a pair of comfortable walking shoes. Strategies to Improve Nutrition in Older Adults Older patients may develop poor eating habits for many reasons. These can range from a decreased sense of smell and taste to teeth problems or depression. Older people may also have difficulty getting to a supermarket or standing long enough to cook a meal. And,
although energy needs may decrease with age, the need for certain vitamins and minerals, including calcium, vitamin D, and vitamins B6 and B12, increases after age 50. Try these strategies to encourage healthy diets: Emphasize that good nutrition can have an impact on well-being and independence. If needed, suggest liquid nutrition supplements, but emphasize the benefits of solid foods. If needed, suggest multivitamins that
Too Old to Exercise? Studies Say No! Together, exercise and lifestyle changes, such as becoming more active and eating healthy food, reduce the risk of diabetes in highrisk older people. In one study, lifestyle changes led to a 71 percent decrease in diabetes among people 60 and older. In another study, moderate exercise was effective at reducing stress and sleep problems in older women caring for a family member with dementia. Older people who exercise moderately are able to fall asleep quickly, sleep for longer periods, and get better quality of sleep. Researchers also found that exercise, which can improve balance, reduced falls among older people by 33 percent. Walking and strength-building exercises by people with knee osteoarthritis help reduce pain and maintain function and quality of life.
fulfill 100 percent of the recommended daily amounts of vitamins and minerals for older people, but not megadoses. Offer a referral to a nutrition services program, such as Meals on Wheels. Programs in your area are provided by the local Area Agency on Aging or Tribal Senior Services. Contact the Eldercare Locator at 1-800-677-1116 for your Area Agency on Aging.
Benefits of Independent Living for Seniors A common misconception about independent living for seniors is that it’s for elderly individuals. Many turn away from the idea because they fear their independence will be taken away and they will no longer have the chance to enjoy their favorite hobbies and activities. However, nothing could be farther from the truth. While there are options for individuals in need of medical treatment or assistance with daily living, independent living is a great choice for those looking to downsize while still enjoying their life of independence. Here are some benefits residents of an independent living community can expect: Plenty of company- Spending more time at home instead of going into work can get lonely. At an independent living community, you are close enough to neighbors that you can easily have company when you want. Private rooms provide privacy when you’re ready for some peace and quiet as well. Activities for wellness- Communities often provide several activities and events monthly to keep residents happy, active, and engaged. From fitness programs to monthly trips, residents will never find themselves bored or looking for things to do.
Comfortable environment- Living among peers that share similar interests and values with you can help make your living space comfortable and enjoyable. Instead of worrying about crying children or loud parties, you can enjoy calm nights and quiet days. Peace of mind- When you own your home, housework is up to you. Fixing broken appliances, deep cleaning, and other chores can be taxing and stressful. At an independent living community, you get to enjoy the familiar comforts of home without the stress of homeownership. The community staff is available for maintenance while housekeeping programs provide cleaning and other help. Convenience to enjoy life- Retirement should be a time to enjoy your hobbies that you didn’t have time for while working. Without the constant worry of chores and running errands, you have the freedom to learn a new hobby or interest. There is one thing that rings true about Senior’s living independently, they still want to live with less hassle . Time really seems to be at a premium these days, and seniors have done they grind of day to day working and now they are ready to sit back and enjoy life. Well, one nice aspect of independent living is the simple fact that with everything in terms of maintenance taken care of, people have more time for the important things like family and friends. Taking care of a single family detached home or even a town home can take quite a bit of time and that is time that some of us simply don’t have. In a world where the cost of living is rising and seniors might not want to put their money in repairs and upkeep of their home. For these people independent living is ideal. The idea with a independent living is that you as an individual have everything inside your walls while the rest of the building is joint owned. You are not responsible for the day-to-day repairs and common area maintenance and is contracted out so that you do not have to worry themselves about finding time to do the yard work so to speak. In fact, seniors are not responsible for any maintenance outside their front door. Everything, including seasonal concerns like snow removal, leaf raking or just fixing minor roof leaks and exterior concerns. Be careful when choosing a senior community that you examine the contract carefully and that you know exactly what tthey have to offer. In the past there have been some unpleasant surprises for seniors. Education is key here, you must know what you are getting before you sign anything. Rushing into a community is never a good idea as too many things can get overlooked in the rush to make a quick decision. Take your time and learn about what you stand to gain by an independent senior community. Independent living is for seniors who are ready to relax and enjoy a maintenancefree lifestyle.
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independence OPTIONS TO HELP SENIORS MAINTAIN THEIR HIGHEST LEVELS
EMPOWERING INDIVIDUALS TO MAKE INFORMED CHOICES SERVICES Information & Assistance Long-Term Care Options Counseling Aging Services Caregiver Support Home Delivered Meals Specialized Transportation Determination of Eligibility for WI Long-Term Care Programs Adult Protective Services Elder & Disability Benefits Counseling Health Promotion Workshops
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It is important to remain active and to take the time to do things outside of your home when possible. Explore your interests and find fun ways to spend your time. Maybe you are not sure what all of your interests are, which is perfectly fine. Try new things and take the time to figure out what you like. One way you can go about exploring your interests is by learning something new. Learn to play an instrument like guitar or try something completely different like steel drums. Take an art class to learn how to paint or draw. Try studying a new language or teaching English to someone else. Sign up for a cooking class and learn some yummy new recipes. Consider doing some of these activities with friends and family to stay connected and strengthen your relationships. Along with aging, health issues often arise that make it difficult for seniors to live on their own without some assistance. But today, there are a number of options to help seniors maintain their highest levels of independence. For older adults who are able to stay in their own homes with some help, personal care services can be the answer. A trained personal care worker can do household tasks such as laundry, light housekeeping, preparing meals and light housekeeping. Caregivers can also run necessary errands and help with bathing, grooming and dressing. Some nonmedical home care services will either match you with a qualified caregiver, or train the caregiver of your choice, - such as a friend or relative - to become your personal care worker. Your caregiver can help for just a few hours a week, or 24/7, depending upon your needs. Personal care services that offer Med-
ical Assistance Personal Care can also provide nurse-directed assistance with medically related tasks, such as using a Hoyer lift and medication assistance. If you need a higher level of medical support, a licensed home health service may be the answer. These organizations offer skilled nursing care under a plan of treatment ordered by your physician. Home health services also can provide occupational, speech and respiratory therapies if that is part of your treatment plan. Seniors who may be living with other family members or in a community-based residential facility (CBRF) can opt to socialize, participate in a wide variety of activities, including wellness programs, at day centers designed specifically for older adults. Usually, seniors attend day center programs when their caregivers are at work or need some time to take care of themselves. Assisted living is another option for people who need some level of care monitoring services. An assisted living residence, usually an apartment, combines housing, personalized supportive services and health care for people who need help with activities of daily living (bathing, dressing, eating, etc.) According to the Wisconsin Assisted Living Association, the state has more than 2,400 assisted living facilities. Residents range from fairly independent seniors to those who have serious chronic conditions and disabilities. A good source of information on residential options for seniors, including resources for care in your home or alternatives to living in your own home, is the Wisconsin Department of Health Services Website. Visit www.dhs.wisconsin.gov/bqaconsumer/assistedliving/ index.htm
classic summer picnic
Take mealtime outdoors
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The Lutheran Home is proud to present Elaine's Hope, our new memory care community. Learn more about this new community and all our senior care options.
These summer picnic ideas include healthy and safe ideas for enjoying your meals outdoors.A warm summer day calls for a picnic! Taking mealtime outdoors can be a great way to enjoy fresh air, sunshine, and a change of scenery. While social distancing guidelines are in place, it’s best to set up at a distance from other picnickers if you’re venturing to a public park. You may also consider having a picnic in your own backyard! Here are our top summer picnic ideas for a fun and healthy day in nature: Pack nutritious picnic foods Choose the best seating for you Seek out shade and wear breathable clothing Protect yourself with sunscreen, hats, and bug spray Fill up a few water jugs for the cooler Bring a book, sketchpad, or journal Get inspired to enjoy the great outdoors with more on these summer picnic ideas below. Pack nutritious picnic foods The key to picnic fare is choosing recipes that will keep well in a cooler or can be tossed on a grill if one is available. Try one of these ideas: Make fresh hummus wraps full of crisp summer vegetables (storebought hummus is also great if you prefer not to make your own) If you’re grilling, consider a smoky marinated BBQ carrot dogs for a healthier spin on a picnic-grill classic Load up a chilled Italian pasta salad with veggies like artichokes, tomatoes, and roasted red peppers Chips and salsa is a great go-to picnic snack. Mix it up with a summer strawberry salsa or one of these other 40+ recipes Choose the best seating for you When it comes to summer picnic ideas, add comfortable seating to the mix to help you enjoy your outdoor mealtime. If sitting on a blanket on the ground isn’t
for you, consider finding a spot where there is a picnic table. Alternatively, you could bring a lightweight card table and a camping or beach chair. Seek out shade and wear breathable clothing Before heading out on your picnic, check the weather to make sure the forecast will be favorable. Don light, moisture-wicking clothing that can keep you cool in the warm summer weather. At the picnic site (even if it’s your own backyard), choose a big leafy tree as your home base to ensure you have plenty of shade. Protect yourself with sunscreen, hats, and bug spray Even if you’re in the shade, it can’t hurt to double up on the protection. UV rays can damage the skin even if they don’t cause sunburn. Wear a widebrimmed hat and put sunscreen on any exposed skin. Bugs love summer as much as humans do, so don’t forget bug spray or citronella candles. Learn more about summer weather safety tips for seniors on our blog. Fill up a few water jugs for the cooler Ensuring you stay hydrated is another safe summer picnic idea to keep in mind. Too much heat exposure can cause dehydration, often making you feel dizzy, irritable, and tired. To ensure you enjoy the experience, bring plenty of water (and keep drinking it regularly)! Read our other tips on how to stay hydrated in summer here. Bring a book, sketchpad, or journal Our last summer picnic idea is all about unwinding. Amp up the relaxation factor by bringing your favorite ways to kick back and get lost in your thoughts. Finish a couple of chapters of a gripping novel, draw a tranquil nature scene, write a journal entry, or complete a crossword or Sudoku puzzle. This quiet summer picnic idea is great to do with one or two other people from your household.
The Lutheran Home is proud to present Elaine's Hope, Contact The Lutheran Homeusistoday! proud 414-326-3398 to present Elaine’s Hope, our new memory care community. Learn more about this www.thelutheranhome.org our new careand community. Learncare moreoptions. about newmemory community all our senior this new community and all our senior care options.
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Physical Activity and Hearing Health Learn how staying active can help boost your hearing health. Physical activity and hearing health go hand in hand.Having a consistent exercise routine is an excellent idea for people of all ages and backgrounds for the overall health benefits it offers. But did you know there’s a strong link between physical activity and hearing health as well? A study from the University of Florida found that routine cardiovascular exercise “provides the necessary blood flow, oxygen, and nutrients to maintain the health of important auditory systems within the cochlea.” This blood and oxygen flow also helps prevent age-related inflammation, which can contribute to hearing loss. Exercise also helps boost cellular processes in our ears, which helps them function at their maximum capacity. If you’re not sure how to tap into this connection between physical activity and hearing health, here are a few ideas to get you started! Start small You don’t need to be a triathlete to enjoy the benefits of exercise! Exercising for as little as 16 minutes three times a week has been shown to improve overall health. With your doctor’s approval, you can start small with walks around your neighborhood and gentle stretching and work your way up to attending a yoga or cycling class or swimming laps at your local pool. If you have any health conditions or doctors’ advice that prevents you from more strenuous cardiovascular activities or exercises that put stress on your joints, there are still tremendous benefits to practicing low-impact exercises like yoga and pilates! These activities still facilitate that crucial blood flow up into your ears, where it can be put to good use protecting your hearing health. In addition to the physical health benefits of exercise, you may also enjoy increased endorphins, improved mood, decreased stress, and new social connections! Exercising safely with hearing loss If you have hearing loss, there are a few things to consider to make sure you’re exercising safely without further
damaging your hearing health. The best way to make sure your fitness journey is safe for your hearing health is to do your research first. Before starting any new exercise, consult with your doctor to discuss what type of physical activity would be best for you. Sometimes fitness class instructors will use microphones or headsets and loud music to create an energetic class environment, but this can potentially pose a problem for those with hearing loss or who are being mindful of their hearing health. Some fitness studios will offer earplugs, but it’s a good idea to also bring a set of your own in case none are available. If you’re concerned about following the instructions during class, you could ask about smaller group classes that offer quieter music and more personalized instruction. If you use hearing aids or other assistive listening devices, you may also want to bring a headband or other protective gear to prevent sweat from damaging the devices. Learn more at captel.com Causes of Hearing Loss Loud noise is one of the most common causes of hearing loss. Noise from lawn mowers, snow blowers, or loud music can damage the inner ear, resulting in permanent hearing loss. Loud noise also contributes to tinnitus. You can prevent most noise-related hearing loss. Protect yourself by turning down the sound on your stereo, television, or headphones; moving away from loud noise; or using earplugs or other ear protection. Earwax or fluid buildup can block sounds that are carried from the eardrum to the inner ear. If wax blockage is a problem, talk with your doctor. He or she may suggest mild treatments to soften earwax. A punctured ear drum can also cause hearing loss. The eardrum can be damaged by infection, pressure, or putting objects in the ear, including cotton-tipped swabs. See your doctor if you have pain or fluid draining from the ear. Health conditions common in older people, such as diabetes or high blood pressure, can contribute to hearing loss. Viruses and bacteria (including the ear infection otitis media), a heart condition, stroke, brain injury, or a tumor may also affect your hearing.
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table on our blog. 4. Ask for help Everyone needs help from time to time. Part of nurturing your social wellness is being okay with asking for a hand from others when you need it. Whether it’s a ride to the market, help with household chores, or a shoulder to lean on if you’re feeling blue, letting others care for you is a healthy sign of social wellness. These social wellness tips for seniors can help you develop and nurture healthy relationships with others for years to come. Find more articles for seniors on our senior living and independence blog today. For more senior living and independence articles, rvisit captel.com Friendship is a relationship that can endure across the entire lifespan, serving a vital role for sustaining social connectedness in late life when other relationships may become unavailable. This article begins with a description of the importance of studying friendship in late life and the benefits of friendship for older adults, pointing to the value of additional research for enhancing knowledge about this crucial bond. Next is discussion of theoretical approaches for conceptualizing friendship research, followed by identification of emerging areas of late-life friendship research and novel questions that investigators could explore fruitfully. We include a presentation of innovative research methods and existing national and international data sets that can advance late-life friendship research using large samples and cross-national comparisons. The final section advocates for development and assessment of interventions aimed at improving friendship and reducing social isolation among older adults. Friendship is a relationship that can endure across the entire life span, serving a vital role for sustaining social connectedness in late life when other relationships, such as with coworkers and organization members, may be relinquished.
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One of our social wellness tips for seniors is to make new connections doing the things you enjoy, like dancing.Research shows that maintaining social relationships is an essential factor in our overall health and wellbeing. One measure of the health of our social relationships is called social wellness. It refers to the way we tend to our relationships and our ability to foster genuine connections with others. To flex your social muscles, start with these social wellness tips for seniors to help enhance your relationships: Find out more about these tips for successfully cultivating social wellness in your life below. 1. Make new connections Indulging in a new hobby or leisure activity is a fun and engaging way to meet new people and enhance your social wellness. Find activities that you enjoy – or have always wanted to try – and use them to surround yourself with others who share your interests. Whether it’s a book club, dance class, or hiking group, getting out of your comfort zone and putting yourself out there may prove socially beneficial for you and others. Need more social activity ideas? Check out these healthy hobbies to help you stay physically and mentally fit here. 2. Keep important people close Stay true to the old saying, “make new friends, but keep the old.” Another social wellness tip is to nurture existing relationships with friends and family members that you appreciate. Staying in touch with these important people over the phone or in person can help deepen your bond and provide opportunities for mutual support. If hearing loss prevents you from reaching out to those you care about over the phone, learn how a captioned telephone can help you catch every word. 3. Get involved in the community Volunteering your time or talents to your community can be an incredibly rewarding experience that can help cultivate social wellness. Not only will you have the chance to feel good about helping people in need, but you can also begin to bolster relationships with others in your community that share a common goal. Find different ways you can be chari-
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5 HEALTH BENEFITS OF CONSISTENT SLEEP Explore the importance of sleep as it relates to your health and well-being. One of the health benefits of sleep is that it gives you more energy.“I’m so tired—I didn’t get much sleep last night.” How many times have you heard (or said) a sentence like that? Despite the importance of sleep, more than one in three adults in the U.S. may not be getting enough of it. The CDC recommends sleeping at least seven hours per night for optimal health—any less than that can raise the risk for certain chronic health conditions. Experts also point out that consistency matters too; getting three hours one night and “making up” for it with ten the next can confuse your body clock. To help optimize your well-being, we’re exploring some of the health benefits of consistent sleep that make a compelling argument for spending more quality time with your pillow. Learn more about these health benefits of consistent sleep below. 1. More energy The link between sleep and energy is as well-established as water quenching thirst. If you feel tired and lethargic during the day, look first at your sleep habits. Even if you’re getting 7 hours, it may not be enough for you—many people find that they need more to feel truly rested and awake for the day. A good test is a 3-day sleep reset (best done on a long weekend) where you turn off the alarm clock and see how long your body will sleep naturally and how your energy levels feel. Once you determine that, you can try implementing a sleep schedule that allows you to get those hours every night. 2. Sharper mind Sleep has a significant impact on your daily brain functions like focus and memory. If you find yourself often “zoning out” or forgetting things throughout the day, it might be rooted in your resting habits at night. Getting consistent sleep enables your brain to build and maintain the pathways it needs to learn, remember, and respond. Looking for more ways to sharpen your mind? Check out these memory
games and puzzles for seniors. 3. Strengthened immune system Who would say no to stronger immunity? You can help make that a reality just by hitting the hay earlier. The key to this health benefit of consistent sleep lies in your immune system’s “T cells,” which are responsible for detecting and fighting off infections. Researchers found that T cells functioned better in rested study participants than in those who skipped a night of sleep. And we’re not just talking the common cold here—the importance of sleep for immunity can go as far as determining how well your body is protected against more serious diseases like cancer. Find out more on the link between lack of sleep and immune health. 4. Healthier heart Keeping regular sleep hours is also associated with good heart health. This link may be because of a connection between your circadian rhythm and cardiovascular system. The exact science behind it is somewhat of a mystery, but the importance of sleep for heart health is quite evident in the clear correlation between lack of sleep and higher risk of heart disease. For more ways to make your ticker happy, check out these heart-healthy foods you’ll love. 5. Weight control So many things are interconnected in human biology: the circadian rhythm can affect not just sleep, but your hormones and eating habits as well. Two of the specific hormones at play are ghrelin (which signals hunger) and leptin (which signals fullness). Not getting enough sleep makes your body produce more ghrelin and less leptin, giving you a bigger appetite that’s less easily satiated. And when you’re tired, it’s much harder to resist your cravings with willpower alone. If weight management is part of your health routine, a consistent sleep schedule can help. Do you have trouble getting or staying asleep? Check out these tips for getting a better night’s rest. To help ensure these health benefits of consistent sleep, practice good sleep hygiene like getting electronics out of the bedroom, avoiding large meals before bed, and setting a cool, comfortable temperature in the room. Sweet dreams!
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tips>>page 11 greater protection than $100 lenses. With expensive sunglasses, you’re paying for style, frame quality, and options such as scratch-resistant coatings —not protective ability.” If you spend a great deal of time by a pool, at the beach, fishing, or water or snow skiing, you should wear goggles or sunglasses that wrap around your temples. Reflected sunlight off water and snow can be the most dangerous type of UV light because it is intensified. “We recommend that patients wear wrap-around lenses that block the sun’s rays from the sides and a hat or visor to protect against rays from above for the best possible protection,” says eye care specialist and continuing education lecturer Michael Raciti, MD. “And, don’t forget to wear eye protection when near UV-light sources other than the sun, such as welding lamps or tanning booths.” Take precautions when swimming David Scheidt, OD, past president of the Milwaukee Optometric Society, offers additional advice, “Before jumping into the water, take off your sunglasses and pop on a pair of swimming goggles. Chlorine can make your eyes red and puffy, and ponds and lakes may have bacteria that can get underneath contact lenses and cause potentially blinding damage to the cornea. In fact, the best policy is to never wear contacts while swimming.” Now that you’re not “in the dark” about the dangers of UV light, don’t forget to grab a pair of sunglasses before heading outside. You’ll not only look great, you’ll enjoy distortion-free, comfortable vision now and, quite possibly, in the future. And, remember, besides wearing sunglasses and hats, the best way to protect your vision is to schedule regular, thorough, dilated eye exams to check for hidden signs of cataracts, macular degeneration and other sight-threatening conditions. Ask yourself and your family members—“When was your last eye exam?” Free educational booklets & information Eye Care Specialists’ doctors are dedicated to the diagnosis and treatment of cataracts, AMD, glaucoma, dry eyes, nearsightedness, and diabetic eye disease. They have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies, a handout on “When to Have Your Family’s Eyes Checked,” or to schedule an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Ave. They also offer information at www.eyecarespecialists.net.
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gut-brain>>page 46 nutrients. The incidence of depression, anxiety, chronic inflammatory, and autoimmune diseases, as well as obesity and cardiovascular diseases significantly increased. In addition, the incidence of ADD, ADHD, learning disabilities, autism, childhood depression, and anxiety began to increase in prevalence around that time. GMO foods (11) alter the gut microbiota, reducing nutrient absorption and increasing caloric absorption. There is growing recognition with validation from mouse studies that gut microbiota regulates metabolic function and energy balance (12). As C-section deliveries increased, the first microbiome inoculation from the mother’s vaginal flora was replaced with the mother’s skin flora – the incorrect microbiota. This microbiota altered the nervous system imprint of the infant. A healthy nervous system is imprinted at birth by healthy vaginal, not skin microbiota. Babies delivered by C-section have been shown to have a higher incidence of autism (13), behavioral issues like ADD and ADHD (14), as well as dyslexia (15), obesity (16), respiratory distress (17), allergies, asthma (18), and Type 1 diabetes (19). In the near future, the standard of care protocols based on scientific evidence may require obstetricians to place gauze in the mother’s birth canal to rub on the infant’s face, delivered by Csections, to inoculate vaginal microbiota to prevent chronic inflammatory, nervous system, and mental health diseases. The steady increase in autoimmune diseases (20) has also been attributed to an imbalance in the gut microbiome causing leaky gut. As mentioned above, leaky gut is a condition most of us have heard of, which is essentially an increase in permeability of the intestinal wall due to an alteration in gut flora. This causes proteins and large molecules to filter into the bloodstream through the hyperpermeable intestinal wall, causing a reactive immune response due to the presence of these proteins in the bloodstream. Unless the leaky gut is healed, the immune system becomes upregulated and eventually loses its discernment of ‘foreign’ versus ‘self’ and begins attacking ‘self’ proteins leading to autoimmune diseases. The reaction caused by the immune system leads to acute inflammation and eventually a chronic inflammatory state which is a precursor for most cancers and cardiovascular disease. This research is incredibly exciting as the gut microbiome can be restored with the correct ratio and numbers of microorganisms administered with probiotics, prebiotics, fermented foods, and soluble plant fiber – together with an organic, plant-based diet, and elimination of the factors that are known to pathologically alter a healthy gut microbiome. In my medical practice, I have witnessed the resolution of anxiety, depression, acid reflux, irritable bowel symptoms, a myriad of gastrointestinal diseases, psoriatic
rashes, and even the reversal of ANA (connective tissue disease) titers, and C-reactive protein levels with the introduction of a broad spectrum probiotic together with dietary changes. Hormonal balancing is also greatly influenced by restoring the gut microbiome. In contrast, I have seen patients present with severe anxiety and depression after receiving antibiotics without the administration of probiotics at urgent care centers and emergency rooms; as well as after colonoscopy preps, chemotherapy, intensive care unit admissions, and medical and surgical procedures. Once their microbiome is restored, their symptoms resolve. The startling effects of microbiome restoration show great promise for the actual healing of so many chronic and inflammatory diseases, including autoimmune, respiratory, gastrointestinal, and neurological diseases including mental health, and behavioral disorders. Its importance cannot be ignored. Conventional medicine has not yet caught up with the research in this field. It hasn’t accepted the clinically demonstrated benefits of microbiome restoration (surprisingly, even in the field of gastroenterology, pediatrics, psychiatry, and obstetrics). In our world today, with access to scientific and clinical information, I urge all of you to explore this topic thoroughly and inform your physicians of the clinical benefits of microbiome restoration so we can restore our health, minimize our risk of inflammation, and prevent and reverse the myriad of our most common diseases caused by an altered and imbalanced gut microbiome. This together with an organic, plant-based diet and exercise can do more for restoring our health, improving our quality of life, and halting our ever-increasing cost of health care. ©September2016, July2022 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www. ommanicenter.com Author of Becoming Real: Reclaiming Your Health in Midlife (2nd Edition), Medial Press, 2014. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms. Links: 1.https://pubmed.ncbi.nlm.nih.gov/25567038/ 2.https://pubmed.ncbi.nlm.nih.gov/20203603/ 3.https://genomicscience.energy.gov/ 4.https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut46495 5.https://pubmed.ncbi.nlm.nih.gov/25078296/ 6.https://pubmed.ncbi.nlm.nih.gov/24830946/ 7.https://pubmed.ncbi.nlm.nih.gov/19735274/
8.Gut microbiota and allergic disease: new findings - PubMed (nih.gov) 9.https://pubmed.ncbi.nlm.nih.gov/22914093/ 10.https://pubmed.ncbi.nlm.nih.gov/15133062/ 11.https://greenmedinfo.com/blog/how-gmo-farming-and-food-making-our-gutflora-unfriendly 12.https://pubmed.ncbi.nlm.nih.gov/23435359/ 13.The Gut Microbiome: A New Frontier in Autism Research - PMC (nih.gov) 14.https://www.drperlmutter.com/gut-implications-adhd/?hvid=6zeAyn 15.https://www.youtube.com/watch?v=Z_0NvcJZwa8 16.https://pubmed.ncbi.nlm.nih.gov/23708216/ 17.https://pubmed.ncbi.nlm.nih.gov/23153011/ 18.https://pubmed.ncbi.nlm.nih.gov/23153011/ 19.https://pubmed.ncbi.nlm.nih.gov/18292986/ 20.https://pubmed.ncbi.nlm.nih.gov/24763536/
mental<<page 35 After five years, people in each group performed better on tests in their respective areas of training than did people in the control group. The reasoning-training and speed-training groups who received booster training had the greatest benefit. “The improvements seen after the training roughly counteract the degree of decline in cognitive performance that we would expect to see over a seven- to 14-year period among older people without dementia,” says Dr. Willis. The researchers also looked at the training’s effects on participants’ everyday lives. After five years, all three intervention groups reported less difficulty than the control group in tasks such as preparing meals, managing money and doing housework. Only the effect of reasoning training on self-reported performance of daily tasks was statistically significant. To reach Sherry Willis, Ph.D., or co-author Michael Marsiske, Ph.D., University of Florida, contact Jill Pease at 352-273-5816 or jpease@phhp.ufl.edu. Often times when we think of a healthy lifestyle and healthy living habits, we primarily focus on the body. While it’s important to take part in healthy habits for our physical health, like working out and eating a balanced diet, it’s just as important to pay attention to our mental health. Just like physical exercising that benefits your body and muscles, mental exercises also play a critical role in strengthening and maintaining overall brain functions.
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These areare allsales usefulto. add-ons whichyou can help help someone someone with This guest blog was written by Seniorcare.ie and amended by Dr. Douglas refer you totoonly one brand hearing loss totoFor lead used you nzine refer you ises that sell ofhearing hearing aid. loss lead the the life life that that they they are arehearing used to. to. However However you need need lifestyle. example, many aids now connect directlyHearing to cell phones. ads for hearing “devices” aids not restore your hearing Dr. Kloss has been an in the Milwaukee AreainforGreenfield, 28 years. WI. Kloss, atAudiologist Midwest Audiology Center, LLC Hearing aidsdo do notAudiologist restore your hearing versed. The toto make sure that they fit in with your lifestyle. For example, many eversed. The make is surea that they fit inoption with your example, This wonderful forlifestyle. manyFor people to many take advantage to of. normal. However, if He can be reached at 4818 S. 76th St., Suite 3, Greenfield, WI 53220. ds from hearing aid salespeople. hearing aids azine ads for hearing “devices” hearing aids directly totocell phones. This isisaawonderful normal. hearing aids Dr. Kloss has been an Audiologist in the Milwaukee Area for 28 years. aidsnow nowconnect connect directly cell phones. wonderful save moneyto earing aids or hearing deviceshearing from magazine youfor are not aads bigtocell phone user, youThis canifpotentially ing aids can IfIfby you ever that tells you that aid iswww.midwestaudiology.com Telephone 414-281-8300 • hearing Website: option many people take advantage of. However, you are not ring aids can hearing aid youpurchasing ever see see someone someone tells that aa particular particular is Suite 3, Greenfield, WI 53220. ads from salespeople. Hethat can beyou reached at 4818hearing S. 76thaidSt., option for many people to take advantage of. However, if you are not hat make outrageous claims about how well these so perfect or will restore your hearing totonormal then turn and run. a model that does not have thissave feature that you maya not need. Telecoils are also Email: midwestaudiology@att.net so they they will will or hearing devices aabig cell phone user, you can potentially money by purchasing perfect or will restore your hearing normal then turn and run. hearing aids from magazine ads Telephone 414-281-8300 • Website: www.midwestaudiology.com big cell phone user, you can potentially save money by purchasing a or you. 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The notthe thesame, same,and andtheir theirmanual manualdexterity dexteritymay maynot notbe bethe thesame sameasasyours. yours. directly. The Aud o og s s o ce a a cheape p ce offered There offered the the whole whole range range ofof hearing hearing aids aids that that could could effectively effectively help help There are are several several reasons reasons why why that that person person may may not not have have been been ytotouse useyour your you. The main manufacturers are Widex, Oticon, Starkey, Resound, successful you. The main manufacturers are Widex, Oticon, Starkey, Resound, successfulwith withtheir theirhearing hearingaids. aids.That Thatdoes doesnot notmean meanthat thatyou youwill willnot not m benefit. benefit. It’s It’s Signia be ur Signia (Siemens), (Siemens), and and Phonak. Phonak. Most Most franchises franchises get get their their hearing hearing aids aids besuccessful. successful.The Themost mostimportant importantthing thingisisthat thatyou yougive giveyour yourHearing Hearing ur insurance insurance from Healthcare from one one ofof these these companies, companies, re-label re-label them, them, and and charge charge outrageous outrageous HealthcareProfessional Professionalthe thechance chancetotoimprove improveyour yourhearing hearingand andheed heed fees their fees toto pay pay for for their their advertising advertising budgets. budgets. Many Many times times you you can can get get the the theirrecommendations. recommendations.
5 8HEARING AIDS. 1 TOP 10 TIPS FROM A PRO ON HOW TO PURCHASE 88 Amountaids. 11When10 Top tips from a Hearing propurchase on how to purchase hearing tips from aYoupro on how to hearing aids. Are Looking To Buy Aids It Is Easy To Feel Swamped By The Sheer Of Information. 5 3 9 5 10 8 1 a pro on how to purchase 8 7 tips from hearing aids. 55 tips from a pro on how to purchase hearing aids. 9 2 2 99 6 6 8 5 2 8 5 22 6 9 9 11 66 55 99 32 6 64 10 7 3 3 10 33 7 7 10 66 10 77 3 11 10 10 7 7 11 11 11 10 4 77 10 a pro on how to purchase hearing aids. 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.