Modern Health and Living May 2021

MHL

MODERN MODERN HEALTH HEALTH AND AND LIVING LIVING

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MAY MAY2021 2021- -fREE fREEPUBLICATION PUBLICATION

Est Est 1992 1992

for the love of your pet OVERCOMING ROADBLOCKS TO HEALTHY EATING Annual well child exams serve multiple purposes Backyarding With a Purpose SENIORS THINKING ON THEIR FEET

13 Tips to Live Younger Longer

Redefining the Idea of Healthy Aging A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

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EDITORS NOTE Be mindful in every aspect of your life!

More and more, I keep having to remind myself of this.

We are in a world where things are making us have a lot of anxiety.

For me, track season can really put me in a stress bubble.

You will see me biting my nails before the start of every event.

PR (personal record) is the new phrase of hope during the month of April and May in our household. My varsity runner and little Mal, with her undefeated triple jump record, brings me anxiety and joy at every meet. Mother’s day is right around the corner. I just hope to get a homemade card telling me, “thinking about everything you do for me, you’re awesome, thanks mom.”

So with all the stress, remember the little hands that grew into big ones. All the times you watch them succeed, and the times you had to help them out. It’s all worth it. It reminds us of what our moms did for us. And some of those really laughable moments we had with our parents and now with our kids. Moms are awesome!!!

Warm weather equals better moods. Summer is right around the corner and I can’t wait! We did have a few warm days in April and I took full advantage by taking long walks and soaking up the rays during track competitions. Yep, summer can mean relaxation or it can be busier than those bumble bees. 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 May season and get a new weekly exercise routine. It’s time to get out of the house and into the sunshine (use sunscreen!).

We are very interested in staying healthy and we know you are too. We have current health information for you and those you love. Every month we talk to local health care professionals and try to get that information to you. You need to remember there are regional health issues and by contacting the health professionals here we can provide you with information that is pertinent to your health. We encourage you to contact us with your suggestions so we can make MHL a better paper for you.

AmandaLewis

MHL

MODERN

HEALTH AND

MAY 2021 -

LIVING

OVERCOMING ROADBLOCKS TO HEALTHY EATING Annual well child exam s serve multi ple purpos es Backyarding With a Purp ose SENIORS THINK ING ON THEIR FEE T

Redefining

staff

publishers editor graphic design advertising

A GUIDE TO HEA

13 Tips to Liv e Younger Lon ger

the Idea of Healthy

LTHY LIVING

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

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Est 1992

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MAY 2021 Edtion MHL STAFF

fREE PUBLICAT

for the lov

FOR MEN, WO

MEN, CHILDREN

Aging

AND SENIORS

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

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

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

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OK, But What Are Antioxidants Really?

By Maya Feller, RD, CDN You’ve likely heard that antioxidants are super good for you and that they can fight “free radicals.” But do you actually know what they are and why their arch enemy poses a threat to our bodies?

First, Why Are Free Radicals Harmful?

Before we dive into how antioxidants protect us, first, we must break down the role of free radicals. Simply put, cell damage can occur as a result of exposure to free radicals, which can come in many forms — from the foods we eat to the byproducts of cell metabolism.

These harmful and unstable molecules are also present in environmental toxins, such as pollutants in the air, cigarette smoke and other volatile compounds.

So, free radicals cause oxidative stress on the cells they affect, potentially leading to systemic inflammation, as well as protein and DNA damage, according to June

2015 research in the E ​ uropean Journal of Medicinal Chemistry​.

And the end result spells out bad news for our overall health: Systemic inflammation and oxidative stress have been associated with an increased risk of various health issues including heart disease, cancer, diabetes and neurodegeneration, per the June 2015 study.

How Do Antioxidants Protect Us? Antioxidants help protect our bodies from the cell damage free radicals pose.

Here’s how: Just as their name implies, antioxidants fight oxidation, which is a normal bodily process that can produce free radicals.

Free radicals contain an unpaired electron, and antioxidants neutralize and block free radicals by donating an electron of their own, Mariana Dineen, RD, founder and dietitian at Pretty Nutritious, tells LIVESTRONG.com.

“This generous donation deems free radicals harmless and prevents oxidative damage.” Because antioxidants counteract the damage done by free radicals they can, in turn, reduce oxidative stress and systemic inflammation within the body.

Types of Antioxidants Here are some of the more commonly known antioxidants, according to Australia’s Department of Health and Human Services: ​Vitamin A and beta-carotene​: Found in yellow and orange-pigmented fruits and vegetables such as carrots, sweet potatoes, red and yellow peppers, cantaloupe, papaya and apricots. Spinach, broccoli and kale — although green — are also great sources of vitamin A; as are fish, eggs and beef liver. ​Vitamin C​: Found in citrus fruits, berries, Brussels sprouts, cauliflower, leafy greens, tomatoes and winter squash. ​Vitamin E​: Found in leafy greens, vegetable oils, sunflower seeds, almonds, hazelnuts and peanuts. ​Selenium:​ Found in seafood, lean meats, fortified cereal and milk products and Brazil nuts. ​Zinc​: Found in seafood, milk, nuts and meat. ​Copper​: Found in seafood, milk, nuts and meat. ​Manganese​: Found in seafood, lean meat, milk and nuts.

Other antioxidants include: ​Allium sulfur compounds​: Found in leeks, onions and garlic. ​Anthocyanins​: Found in red and purple produce such as eggplant, grapes and berries. ​Catechins​: Found in tea and red wine. ​Carotenoids​: Plant pigments found in yellow, red and orange produce. Types of ANTIOXIDANTS>>page 53

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Childrens Health As little bodies grow into bigger bodies, vast changes need to take place within a precise framework.

Annual well child exams serve multiple purposes

By Dr. M. Sarah Hamvrook We’ve spent a lot of time, energy, and worry focusing on COVID in the recent past- and rightfully so. Our world has lost over three million lives to this horrific disease, and innumerable other lives have been forever altered. It’s essential we remember that during these long and difficult months, our kids have been growing, changing, developing, and adapting to the changes our new routines have wrought on their worlds.

These are all great reasons to schedule a check-up with your child’s pediatrician.

Annual well child exams serve multiple purposes. The most obvious is weighing, measuring, and tracking the growth of your child. And yes, parents always want to know what “percentiles” their remarkable kids are (we do, too). This year, we are watching the growth patterns of our patients more than ever- for a slower weight gain trend which might indicate food insecurity, or a faster uptick in BMI which could reflect the more sedentary “pandemic lifestyle” many of us are forced to lead these days. Recognizing these trends now could help us find some ideas to address the underlying causes.

The other readily apparent reason for a check-up is the physical exam. As little bodies grow into bigger bodies, vast changes need to take place within a precise framework. Sometimes this transformation takes a slightly different path and it’s important for us to recognize these variations. A heart murmur is a classic example: you wouldn’t know your child had one without listening to their chest, and they can range from what we term “innocent” to those requiring a cardiology referral.

Now for the reason children dread: immunizations. Since COVID-19 entered our reality, millions of American children have fallen behind on their routine vaccinations. We understand there are complex reasons behind this fact

(not the least of which is a shift towards COVID related care by some providers, rather than well-child care). If families are experiencing financial hardships, many may qualify for immunizations at no cost to them through the federally funded Vaccines for Children program.

It would be disastrous for our community to experience a resurgence of the vaccine-preventable illnesses we’ve already tackled as we struggle against this novel virus.

So many kids and teens experienced school in entirely new ways since the spring of 2020, and many parents and guardians observed (and participated in) their children’s education more intensively than ever. From this, you likely have important insights into the struggles and successes of your child’s most recent five quarters of school. Please, bring those to us and let’s discuss them. One benefit from the upheaval of 2020 might be that areas of concern in your child’s learning have come to the forefront now, under the watchful attention provided by a parent (or guardian, grandparent, older brother, aunt, cousin, babysitter, or other care provider) carefully wading through school work along side them.

Finally, it goes without saying that life has been rough since last March. Some of us have lost loved ones, homes, jobs, financial security, and our health. Nearly all kids have lost some of the structure they knew in their lives, and the security it afforded them. Let’s be honest, the world has become a scarier place since COVID entered it. Children of all ages absorb more information (and stress) from their surroundings than the adults in their lives usually realize.

Your child’s pediatrician is here to talk to them (and you) to see how you are coping. We will have suggestions if things have been difficult. We’re ready to support you. Please come and pay your local pediatrician a visit- we look forward to seeing your (masked) faces!

MAY 2021 MHL

Easy Vegetables to Grow for Children

Plant these low-maintenance vegetables in your garden.

These easy vegetables to grow can be grown outdoors or inside in containers.

Sometimes it feels like gardening can go one of two ways: some plants will grow strong and beautiful with just a little effort, while others seem to wither if you look at them the wrong way. Finding the right plants for your climate, location, and skill level can be a challenge!

If you’re a first-time gardener, it’s a good idea to start with heartier plants that are more likely to flourish while you develop your green thumb. And if you enjoy eating what you produce, you can’t go wrong with healthy vegetables!

Let’s “dig” into some more info about these easy vegetables to grow!

Leafy greens The spring and summer months are peak salad season, and you can enjoy home-grown mixed greens like lettuce, kale, spinach, and swiss chard in yours.

To grow leafy greens, plant them in full sun and keep the soil moist. Simply harvest the leaves as you need them.

Different types of leafy greens require varied planting times (e.g., lettuce likes the cool temperatures of early spring and fall), so make sure to read your seed packet or plant container for details. (If you don’t have an outdoor garden, leafy greens can be grown indoors!)

Potatoes If you have a couple of “seed potatoes,” you can transform them into many potatoes! Seed potatoes are a special kind of potato meant to be replanted and yield a good crop. All you have to do is cut them into chunks and plant them with the cut side down and the eye facing up. You’ll want to occasionally add more soil throughout the growing season, but overall they’re pretty lowmaintenance. Check out all these different ways to grow potatoes, including containers and raised beds.

Garlic Do you have some garlic that’s getting old and shooting out sprouts? Turn it into garden garlic! You can plant gar-

lic in the fall or the spring, and all you have to do is plant cloves (sprouted or unsprouted) four to six inches apart in good soil. Containers are acceptable to grow garlic in as long as you have somewhere to put them in full sun.

Peas Do you like flat, crisp snow peas or plump, juicy sugar snap peas? They’re great for stir-fries, salads, or even just munching right off the vine. And they’re also a versatile and easy vegetable to grow! You can grow them in a traditional garden or containers. Some peas like to have something to grow onto for support, but pea trellises are easy to build.

Green beans While you’re making that pea trellis, consider making it a little longer so pole beans can share it too! Or, opt for bush beans instead, which don’t need a trellis.

Beans grow best in the warm weather of spring, after the last frost. After they’re planted, they’re low-maintenance and only need weekly watering (rain counts) and monitoring for garden pests.

Cherry tomatoes From fresh garden salads to sauteed pasta dishes, there are lots of ways to make tomatoes delicious. (Yes, we are including them in this vegetable article.

To settle the debate, tomatoes are botanically considered fruits and nutritionally considered vegetables!) Full-sized tomatoes take longer to grow, but the mini cherry tomatoes can go from transplant to harvest in 2 months. It’s easiest to buy young plants from a garden center instead of growing them from seed. Grow them in gardens or containers, as long as you have something for the vine to support itself on.

Squash To grow summer squash, plant seeds in spring when the danger of frost is past.

They’re a hardy and well-growing plant; give each plant three to six feet of room to sprawl across the ground, and they’ll reward you with plenty of veggies for grilled skewers, ratatouille, and even baked goods!

Road America brings vintage back to elkhart Lake SVRA Vintage Festival Weekend - May 14 - May 16

Racing’s glorious past will be celebrated May 14-16 during the SVRA Vintage Festival Weekend at Road America. The event will bring the past back to life with the sights and sounds from motorsport’s pioneering age both on and off the track.

The weekend includes a packed schedule with races featuring cars covering several decades. Many of the entries have previously competed at classic events, including Le Mans and the Indy 500, where they were raced for the honor and glory of a gladiatorial sport.

This event gives also gives enthusiasts the opportunity to watch many of their favorite vintage sports cars and formula cars as they race around the tricky 14-turn course offering an unprecedented side-by-side view of many different machines.

Make no mistake about it, the SVRA Vintage Festival Weekend offers tightly regulated, wheel-to-wheel racing, with a lineup that includes race groups for all SVRA classes including Formula 5000, Formula Ford, sports racing and production sports cars from marques such as Lotus, Alfa Romeo, Jaguar, Porsche and Corvette from the ’50s, ’60s and ’70s proving there is something eye-catching for everyone.

With radical elevation changes, tree-lined straights, and flowers blooming at every turn, Road America’s four spectacular miles are in a one-of-a-kind class with racers the world over; and photographers view it as a paradise for split-second shutters and scenic backgrounds. Whatever your desire, the SVRA Vintage Festival Weekend serves it up package style. Come witness the power, pageantry and picturesque landscapes of Road America, a track that is every bit as impressive as the cars that will compete. The weekend also includes all sorts of on-track and off-track activities with fun for families and racing enthusiasts alike.

Vintage Indy Returns to Road America as Part of the INDYCAR REV Group Grand Prix Presented by AMR Weekend June 17-20

Road America is proud to announce that Vintage Indy™ will return to the event line-up for the REV Group Grand Prix presented by AMR weekend, June 17-20. Fans are welcome to the 4-day event weekend and are encouraged to follow safe practices, such as social distancing or wearing a cloth face-covering where social distancing is difficult to maintain.

During the event, several historic open-wheel race cars will traverse the 4.048mile road course in multiple sessions demonstrating the cars on-track, sandwiched between breaks where spectators can visit a designated paddock area to see the machines up close and personal. All on track appearances will again be paced by the Johnny Lightning Special inspired Miles Ahead™ MINI John Cooper Works Hardtop, driven by two-time Indianapolis 500 Winner Al Unser Jr. For those unaware, Vintage Indy™ dedicates itself to the history and preservation of “Indianapolis Championship Cars” created between 1911 and 1997.

Fans have three quick, convenient methods to buy tickets: Online: Visit www.roadamerica.com Tickets are available 24 hours a day, seven days per week. Print your tickets to save time and enjoy a contactless experience at the gates.

Phone: Call 800-365-RACE or 920-892-4576 between 8 a.m.- 5 p.m. (CT) Monday through Friday.

In-Person: Visit the Road America Ticket Office at the Road America Administration Building off of State Highway 67 (Gate 6) between 8 a.m. – 5 p.m. (CT) Monday through Friday.

Gates open at 7 a.m. and races run rain or shine. For more information, call 800365-RACE (7223) or visit www.roadamerica.com Anyone 16-years-old and under are always FREE with a paying adult at the gate.

All active-duty first responders will receive FREE entry to the REV Group Grand Prix presented by American Medical Response weekend. First responders, including law enforcement, fire, paramedics, and emergency medical technicians, will be admitted free of charge by showing valid identification indicating active service in the form of a department-issued ID, badge, copies of certifications or an active roster copy from their department on department letterhead. FREE admission must be redeemed at the gate and is only valid during the event weekend.

Additional protocols and guidelines for guests planning to attend can be found at www.roadamerica.com/safety Learn about all these events at RoadAmerica.com, and www.elkhartlake.com.

WISCONSIN OUTDOOR FUN! DISCOVER CAMPING AT ROAD AMERICA • 1600 campsites and 12 mini cabins • No fee for Youth 16 and under with Adult • 640 acre facility with room to roam • www.RoadAmerica.com/camping

2021 ROAD AMERICA RACE SCHEDULE

ELKHART LAKE, WI | www.RoadAmerica.com MAY 2021 MHL 11

What is a comprehensive eye exam?

Eye MDs offer insights into diagnostic tools & tests We repeatedly hear about the importance of having regular “comprehensive eye examinations,” but what does that entail exactly? The doctors at Eye Care Specialists ophthalmology practice explain below.

Slit Lamp Examination A slit lamp is a special microscope with a thin beam of light which provides a magnified view of your eye. During this painless procedure, you place your chin on a chin rest and look straight ahead. Your doctor will then look through a set of oculars (similar to a science lab microscope) to examine the structures of the front (lids, cornea, conjunctiva, etc.) and inside (iris, optic nerve, macula, retina, etc.) of your eyes. The slit lamp can help diagnose a wide range of concerns, including corneal ulcers, cataracts and infections. A slit lamp exam is typically covered by Medicare and most insurance carriers.

“What makes the difference between a typical eye check-up for a new eyeglass or contact lens prescription and a comprehensive medical eye examination is the fact that, during our slit lamp exam, we instill eye drops to dilate (expand) the pupils and use special equipment to give us the best possible view inside. Without dilation, it is much more difficult to detect, track and treat signs of vision-threatening conditions, like the retina tearing away from the back of the eye or diseases, such as macular degeneration (AMD), diabetic retinopathy and glaucoma,” says Mark Freedman, MD, senior partner and continuing education lecturer at Eye Care Specialists, one of the state’s leading ophthalmology practices.

Ophthalmoscopy “During a comprehensive eye examination, we also use an instrument called an ‘ophthalmoscope’ to look through the pupil and light up the back of the eye to check the health of your optic nerve and retina for such conditions as AMD, glaucoma and retinal detachments,” explains Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center and partner at Eye Care Specialists. “A ‘direct’ ophthalmoscope is the size of a small flashlight and has lenses that can magnify up to 15 times.

It is commonly used during a routine physical with your regular doctor. An eye care specialist, however, will also use an ‘indirect’ ophthalmoscope, which constitutes a light attached to a headband and a small handheld lens. The indirect provides a peripheral view (wider) of the inside of the eye. It also allows a better view of the fundus (interior surface, including the retina, macula and optic disc), even if the natural lens located inside the eye is clouded by cataracts.”

Tonometry Increased fluid pressure inside the eye may be a sign of glaucoma. Tonometry testing measures inner eye pressure by determining how much pressure is necessary to cause a slight indentation on the outer part of the eye. Depending upon the type of tonometer, a tiny amount of pressure is applied by an instrument that painlessly touches the eye or by a warm puff of air directed toward the eye.

OCT Laser Scan Testing “If high pressures are found, the optic nerve looks unusual, or there are other reasons to suspect a sight-threatening condition, our practice offers patients the latest advancement in eye disease diagnosis and tracking—Optical Coherence Tomography (OCT) testing,” says Daniel Ferguson, MD, a partner and eye surgeon at Eye Care Specialists.

The OCT creates detailed computer printouts (similar to CT scans) that provide unparalleled accuracy in visualizing and measuring the severity and extent of changes to the optic nerve and retina due to glaucoma, AMD, diabetic retinopathy, etc.

During the fast, painless OCT procedure, patients simply focus on a light while a safe, invisible laser scans the inside of the eye to acquire an image in just seconds.

This “optical ultrasound” of the anatomic layers of the retina and optic nerve enables

eye care specialists to detect and track signs of sight-threatening diseases—often before any damage occurs.

“Another benefit of OCT scanning is that, unlike some other forms of vision testing, it is not influenced by external stimuli, such as patient attention span, comfort, ability to follow directions, etc. Follow-up OCT scans can be used to promptly detect and treat any abnormalities with the necessary medications, laser therapy or surgery—thus helping to prevent any future loss of vision,” says Daniel Paskowitz, MD, PhD, an ophthalmologist at Eye Care Specialists with credentials from Johns Hopkins. “The information gained from a single OCT scan is often more useful than any other diagnostic tool.” OCT testing is typically covered by Medicare and most medical insurance carriers.

Refraction A “refraction” is the part of an eye exam which determines the degree and nature of any optical error (nearsightedness, farsightedness and/or astigmatism) and the strength/ power of eyeglass or contact lens prescription needed to correct any such error. “This is the part of your appointment when you look through a device called a phoropter, which contains lenses of different strengths that are moved into your view as you look ahead at an eye chart,” says optometrist David Scheidt, OD. A refraction is necessary to write a prescription for glasses or contacts. Refraction testing is not covered by Medicare or most medical insurance carriers.

Additional Tests “If you have a cataract, you may have a contrast/glare test to measure the effect of outdoor lighting on your ability to see. If glaucoma is diagnosed or suspected, a special hand-held contact lens with a mirror inside is used to examine the angle where the iris meets the cornea to determine what type of treatment is required to keep fluid draining and pressure down,” states ophthalmologist and continuing education lecturer Michael Raciti, MD. Other conditions may require other specialized tests not listed here.

Free Booklets Eye Care Specialists’ ophthalmology practice is a state leader in medical, surgical and laser eye care. Voted “Top Doctors” by Milwaukee Magazine, their team is dedicated to the diagnosis and treatment of cataracts, glaucoma, diabetic eye disease, and macular degeneration and has written a series of booklets on these conditions. Call 414-321-7035 for FREE copies or to schedule an appointment for a comprehensive eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road, or 102nd & National Avenue. They also offer detailed educational information at www.eyecarespecialists.net.

MAY 2021 MHL 13

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

CapTel 2400i includes Bluetooth® connectivity and Speakerphone.

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

14 MHL MAY 2021

for the love of your pet Petco offers a one stop shop for all of your pets needs.

A healthy pet starts with a happy belly because gut health goes beyond just the digestive system. Digestive health is responsible for seventy percent of the immune system, impacts overall wellbeing and supports protection from toxins and allergens.

Grain-free Diets for Dogs: What You Need to Know If you examine the label on your dog’s food, you’ll likely see a long list of ingredients that includes an assortment of meats, grains, fruits, vegetables, vitamins and minerals. With so much attention on gluten-free diets for humans (even for those who don’t suffer from Celiac disease or gluten intolerance), it’s natural to question whether a similar diet might benefit our pets. After all, if it’s good for us, could it be good for them? Perhaps you’ve heard of pet parents who have switched their dogs to grain-free diets and you’re wondering whether you should do the same. Is grain-free dog food a good option for your pet?

Defining Grain-free A grain-free diet is exactly as its name implies: a diet in which grains—including rice, corn, wheat and barley—are excluded. At first glance, it might seem like a grain-free diet would be a good match for your dog, considering his carnivorous nature and the importance of protein in a dog’s diet. But focusing exclusively on meat and excluding grain isn’t a sure-fire way to establish effective and balanced nutrition for your dog. Instead, focus on the bigger picture, which involves selecting food that contains ingredients of the highest quality and ingredients in the right proportion.

It is also important to note that food allergies in dogs are most commonly protein sources such as beef, fish and poultry.

Although you might assume that the top grain-free dog foods consists entirely of meat or fish, you might be surprised to discover that non-meat ingredients are often added in place of grains. Vegetables are a frequent addition, and you might find potatoes, broccoli, carrots, sweet potatoes or many other vegetables in the ingredients list of a grain-free dog food.

And while some types of dog and puppy food are entirely grain-free, other types contain only one type of grain, or they eliminate a specific ingredient. That’s why you’ll see gluten-free dog food (free of wheat) or single-grain formulas that contain only one grain—oats, for example—along with the meat, vegetables and other ingredients.

If you choose a grain-free diet, be sure to read the labels carefully. Many formulas are naturally lower in carbohydrates. However, some grain-free formulas contain carbohydrate levels that are similar to or even higher than formulas with grains. In some cases, ingredients like potatoes replace the grains and often have more carbohydrates than the common grains used in dog food. As a result, grain-free and low carbohydrate dog foods are not always synonymous with one another.

Whether your dog’s diet includes grain or not, your main concern must always be centered on providing a complete and balanced diet that meets all of the nutritional needs of your pet.

Why Some Dogs Might Benefit from a Grain-Free Diet For dogs that are sensitive or allergic to a specific grain, a diet that is devoid of that particular grain can be a positive step toward improving their overall health and well-being. But in order to determine an allergy or sensitivity, you’ll need to work closely with your veterinarian to diagnose the troublesome ingredient. Simply removing ingredients from your dog’s diet without veterinary supervision could result in an unbalanced diet that doesn’t provide your dog with everything he needs to thrive.

Most importantly, you’ll want to talk to your veterinarian about your dog’s diet

and discuss the options that will provide the most benefits for your dog’s individual needs and circumstances. Due to the innumerable variables in age, activity level, breed characteristics and special needs that exist among dogs, a one-size-fits-all diet isn’t feasible. So while a grain-free diet might be the perfect choice for a dog that suffers from food-related allergies or sensitivities, a grain-free diet might not suit a dog in different circumstances—such as a dog that needs to gain weight quickly. Again, your veterinarian will be able to help you make the appropriate determinations and select a diet that will provide balanced nutrition for your dog’s specific needs.

WholeHearted recipes are grain free, with no corn, wheat or soy, and include antioxidants for healthy immunity, as well as Omega-3s for a healthy skin and coat.

WholeHearted’s formulas also feature essential vitamins and minerals for balanced nutrition. The dry formulas include real protein as the first ingredient and canine probiotics to support healthy digestion.

Modern Health and Living tried out Petco’s WholeHearted recipes and what we found was happy cats and dogs. We had a range of cats from 6 months to 8 years.

The Chicken recipes were a big hit for all the animals especially when mixing the hard and soft foods together. We did slowing switch over the food after a total of three days. We found no digestive problems with this product. It is always recommended when switching foods to do it slowly.

The most important consideration in choosing a dog food is that it provides complete and balanced nutrition.

If you are thinking of switching your dog to a grainfree diet, discuss the risks and benefits of feeding a grain-free diet with your veterinarian first.

Another must have healthy pet product for the summer is Vet’s Best Flea & Tick Dog & Home Spray.

Kills fleas, flea eggs, ticks, mosquitoes on contact.

The unique blend of peppermint oil and clove oil extract (eugenol) was carefully formulated to kill fleas and ticks naturally and safely. Contains absolutely no pyrethrins or cedar oil. Fresh natural scent is great for use on pets, bedding, pillows, blankets, carpet and rugs.

For more information on pet health and products, where to buy visit www.petco.com

MAY 2021 MHL 15

Fall in Love with the Whispers of Your Heart

Gifts for Mothers Day Mother’s Day is the occasion to show your mom — biological or otherwise — how much you appreciate her and all that she does for you, your siblings and everyone else in her life. But when the holiday comes, it may feel next-to-impossible to find a Mother’s Day gift that properly expresses your love and appreciation.

“Fall in Love with the Whispers of Your Heart” invites you to lean in and unravel the mystery of what makes you YOU. It is overflowing with meaningful and sometimes challenging information yet a dynamic approach to discovering the gems within. “Fall in Love” offers a collection of thought-provoking reflections on various aspects of psychological and spiritual life. Each quote has accompanying questions to elicit thoughtful engagement and a related mantra. It is a poignant invitation to deeply understand yourself.

“Fall in Love” is written to inspire curiosity, open to reflection, and step into an honest knowing of who you are.

It is a guide to the rich tapestry that has been woven together from the threads of your life experiences. This book encourages slowing down, being gentle, and accepting all of you. It supports the process of growth and empowerment, offering tools to bring clarity and light.

Available at: LuxEternaHealing.com/books

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At Lifevine, we know that just having fewer calories and less sugar in our wine isn’t enough. We believe wine should be free of harmful pesticides as well as industrial and environmental contaminants.

That is why our wines have been evaluated for these substances that would never be found on a product label. Lifevine wines are the ONLY Certified Pesticide Free wines in America.

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

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

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

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

Socialization is important to remain engaged. Isolation can be decreased with visitsWhile from family andlimitless friends,factors attending going to senior centers, or and connecting there are thatevents, play into seniors staying healthy active, with others through Facebook or Skype. in many ways, mobility starts from the ground up. After all, if your feet don’t feel Exercising 30 minutes a day times a week, eating a healthy diet, and managing good, isn’t it tempting to stay off5of them? chronic such as in diabetes or every high blood pressure caninhelp slowshape, the progresWe arediseases firm believers keeping part of the body tip top which ission. why we were happy to learn from the American Podiatric Medical Association Decrease familiar routines and environments.

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Be scribed to treat depression, excessive sure to stay current with your medi- anxiety, or hallucinations. cation and keep up with the treatment regimen your doctor has prescribed. Maintaining a healthy diet and regular exercise is, of course, always key to general wellness.

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

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

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

- Stretch or gently massage your feet regularly.

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

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

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

SENIORS THINKING ON THEIR FEET

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

Call for details. 414-659-6705 MARCH 2017 MHL 27

MAY 2021 MHL 17

Age is Just a Number: 13 Tips to Live Younger 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 exerAGE>>page 43

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Lifestyles

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MAY 2021 MHL 19

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20 MHL MAY 2021

LET WHOLE GRAINS, MILK AND FRUIT kick start your day Lori Zanteson Environmental Nutrition Starting the day with a healthy breakfast can jumpstart your morning and set a positive tone for the whole day. Taking in some fast-breaking fuel is not only energizing, it can sharpen your mental and physical performance and help you maintain weight control. Take these factors into consideration as you’re planning the perfect breakfast to power your day.

Food for thought. The positive effects of eating breakfast rely on consistence.

Children and adolescents who ate breakfast regularly improved attention, concentration, memory, and school achievement, when compared to irregular breakfast eaters or skippers, in a study in the October 2008 Indian Pediatrics. Performance was also affected by the type of foods eaten for breakfast, says a study published in the June 2011 British Journal of Nutrition. School children who ate a breakfast of foods that were low in glycemic index (GI, a ranking of carbohydrates according to impact on glucose) and high in glycemic load (considers the impact of both type and amount of carbohydrates on glucose,) such as oats, whole grains, milk, and fruit, reported being more alert and less sluggish.

Mindless munching. “If you’re under-fueled,” says Roberta Anding, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics, “you’re more likely to snack and practice mindless eating. You owe it to yourself to go into the morning well fueled, with your blood sugar even keeled.”

Protein power. Eating protein at breakfast may have optimal effects on fullness.

In a study published in the American Journal of Clinical Nutrition, skim milk was measured against a fruit drink at breakfast on fullness scores and calorie intake at lunch. After consuming skim milk at breakfast, the overweight men and women in the study experienced higher satiety than those who had the fruit drink, and they ate an average of 200 fewer calories at lunch.

Dial in to what works for you. “The best breakfast,” says Anding, “is one you can and will eat.” While you can dream up the ideal, healthy breakfast, it’s not good nutrition if it doesn’t really happen. Instead, dial into your needs and consider what foods you enjoy and have time to whip up. If you don’t have time to prepare breakfast at home, stash instant oatmeal and dried fruit in your desk.

Tipping the scales. Regular breakfast eaters tend to weigh less than those who skip. In fact, those who skip end up eating more throughout the day, which can lead to weight gain, according to a study in the February 2005 American Journal of Clinical Nutrition. That a.m. nosh can help reduce hunger throughout the day, making it easier to choose healthy foods. Breakfast even helps keep the weight off. Nearly 80% of the almost 3,000 participants in the National Weight Control Registry, who had maintained their weight loss for at least a year, ate breakfast every day.

Keep it balanced. Ideally, says Anding, breakfast should include a low-GI carb, such as whole grains, that don’t produce rapid rises or falls in blood sugar, with a source of protein. “Usually people go with something like eggs or yogurt. Oatmeal with milk and fruit also makes a good breakfast.” Her favorite fallback breakfast is overnight oatmeal , which slow-cooks all night and is ready in the morning. “It’s awesome. And you can reheat it the rest of the week,” says Anding.

Reprinted with permission from Environmental Nutrition, 52 Riverside Dr., Suite 15-A, New York, NY 10024.

turfgrass to play sports and pitch a tent? Check. Treehouse? Check. Zipline strung safely between backyard trees? Check. An elevated garden for veggies? Check.

Natural playscapes, like a patch of sand bordered by rocks and log stump seating?

Check.

Pet Pamperer. Your focus is on Fido. You’ve planted sturdy turfgrass that can stand pet play, and used soft foliage to create a natural barricade between “off limits” areas and the rest of the lawn. Trees and shrubs are strategically planted for shade, and you’ve even set up a water feature to help your pup cool off.

Entertainer Extraordinaire. Your backyard was the neighborhood hot spot long before the pandemic made that trend posh. Birthdays, graduations, reunions, socially distanced BBQs – your yard is *the* place to gather. It’s got patio furniture, a fire pit, yard games, string lights, and an outdoor kitchen.

Zen Master. You enjoy your morning coffee on the balcony as songbirds serenade. Meditating in the shade and de-stressing in a hammock are your jam. Your backyard is your sacred space for relaxation and rejuvenation. You know spending time outside is good for your health and well-being.

To learn more visit TurfMutt.com.

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Backyarding – the trend to use the backyard for everything from tele-working and working out to relaxing and recreating – has a different purpose for each of us.

Identifying your backyard’s role in your family’s health and happiness is the key to 2XU FOLQLF ZDV IRXQGHG RQ WKH SULQFLSDO RI JHWWLQJ cultivating a purposeful outdoor space that is customized to your needs. /\PH 'LVHDVH WR WKH URRW FDXVH RI LOOQHVV E\ DVVHVVLQJ WKH ZKROH “How do you a create a more purposeful outdoor space? First, you need to iden&DQFHU SHUVRQ WKHLU ERG\ PLQG DQG VSLULW tify what type of ‘backyarder’ you are,” explains Kris Kiser, President & CEO of the $XWR ,PPXQH 'LVHDVH 3DLQ 0DQDJHPHQW Outdoor Power Equipment Institute (OPEI) and the TurfMutt Foundation. “Then,

&RQFXVVLRQ 5HFRYHU\ you can get to work in your yard with that idea in mind.” $OOHUJLHV Here are just a few of the backyarding personality types. Which one(s) are $XWLVP you? $Q[LHW\ Expert Landscaper. Your yard makes neighbors green with envy. You know how 'HSUHVVLRQ &KURQLF ,QIHFWLRQ to maintain a healthy living landscape, and you have the latest outdoor power equipment to make even big jobs easier. Your idea of a good time? Spending the weekend ZZZ EURRNILHOGKHDOWKDQGZHOOQHVV FRP doing yardwork. You love the sense of accomplishment that comes from working in your yard, and friends can count on you for advice.

Environmentalist. You know that nature starts in your own backyard and that taking small steps in your yard can make a big impact on climate change. As the proverbial Robin to your yard’s Batman, you embrace your role in supporting the superhero powers of your living landRelax and Calm the Nervous System scape (capturing and filtering rainwater, producing oxygen, and absorbing carbon just to name a few).

Bring a Sense of Peace and Well Nature Lover. No binging Netflix for Being to Body and Mind you. You spend your free time watching the birds, bats, butterflies and other wildlife that count on your yard for food Help you Connect to your Own and shelter. You cultivate a landscape Innate Healing that supports a rich biodiversity with butterfly bushes, flowering plants, water sources, and trees and shrubs with nooks Identify Limiting Patterns and for nesting and food.

Beliefs that may Hold You Back Horticulturist. The USDA Plant Hardiness Zone Map is bookmarked on your browser because putting the right plant Enjoy Deeper Sleep in the right place is the Golden Rule you Allow the powerful energy of live by. You consider location, mainteReiki to soothe and relax Connect to Your Joy nance, sunlight and watering requireyour mind and body. ments, as well as your climate zone, before you even think about sticking your shovel in the dirt.

Kid Zone Creator. You know the safest place for your kids to be is in your own backyard, and work hard to create an outdoor fun zone. A flat area of sturdy

What can Reiki and Energy Healing do for you?

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MAY 2021 MHL 21

Editors pick Cool. Contemporary. Sophisticated.

Welcome to The Delafield Hotel Nearby, experience hiking, biking snow shoeing and cross country skiing at Lapham Peak State Park in the Kettle Moraine Forest.

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The Delafield Hotel is one of southeastern Wisconsin’s most sought after full service boutique hotels. Upon your arrival, The Delafield Hotel surrounds you with rich cherry wood, eclectic art and contemporary furnishings providing you with a relaxed, yet sophisticated environment you would expect from this Four Diamond hotel.

Each of the 38 guest suites offer up a one-of-a-kind retreat. Modern yet cozy furniture, Kohler Rain Showers & Spa Tubs, and expansive open spaces make for the perfect setting for leisure travel, romantic getaways, weddings and business travel.

The Delafield Hotel is pet friendly and conveniently located 25 miles west of Milwaukee, 50 miles east of Madison and 90 miles northwest of Chicago. Situated in the heart of Lake Country, summer recreations such as boating, paddle boarding and kayaking rentals are available within minutes of the Delafield Hotel.

Sunshine is the best medicine, so grab your hiking shoes and hit the trails located right outside your hotel door .

Nearby, experience hiking, biking snow shoeing and cross country skiing at Lapham Peak State Park in the Kettle Moraine Forest.

Lapham Peak The Lapham Peak Unit of the Kettle Moraine State Forest was formed 10,000 years ago when a glacier covered much of Wisconsin. Lapham Peak’s glaciated topography provides excellent hiking, backpacking and cross-country skiing on lighted trails. Climb a 45-foot observation tower atop the highest point in Waukesha County.

Rooms From the moment you check in, you’re immersed in Four Diam o n d Hotel luxury. When you arrive at one of our 38 guest suites, you’re absorbed by our signature blend of cozy and contemporary: cool-yet-comfortable furniture, incredible Kohler Rain Showers & Spa Tubs, eclectic artwork and spacious room layouts.

Each room at The Delafield Hotel has its own personality. Choose the space that best suits yours.

Dine & Drink Grab a cocktail at our onsite bar before enjoying dinner at I.d., a modern American kitchen. For breakfast, meander downtown to Blue Collar Coffee Co. for a cup of coffee and breakfast sandwich.

Relaxation Unwind with in-room massage Unwind in elegance when you enjoy an in-room massage from Leaves of Change: local massage and body therapists who customize each session to each client.

Between our cozy beds, a foodie’s dream come true at I.d. and your Ruby coffeefilled mug from Blue Collar Coffee, you’ll never want to leave.

As one of Wisconsin’s most celebrated boutique properties, Delafield Hotel is an enchanting host for weddings, business meetings and romantic getaways. It delivers the seclusion that a downtown metropolis hotel can’t and a classic appeal that a national chain won’t.

For more information visit www.thedelafieldhotel.com.

Redefining Health

The Best Approach to Help Menopausal Symptoms and Reclaim Your Health

By Kalpana (Rose) M. Kumar, M.D. So many of produced continuously in premenopaumy patients seek sal women, with estrogen peaking in the help through the middle of her menstrual cycle, (around treacherous terri- day 12 to 14 from the start of her period) tory of hormonal just before she ovulates. When she ovuchanges. Hormo- lates, her progesterone levels rise to balnal changes which ance the estrogen, awaiting fertilization began around age and pregnancy. If she does not get preg40 are now occurring in the third decade nant soon after ovulation, the progesterof a woman’s life. one level falls and menses begins around What is going on? day 28. Over the past two decades, the Researchers have shown that with frequency of ovulation has decreased today’s lifestyle, our cells are aging at dramatically in women, evidenced by warp speed. The degenerative proc- the surge in infertility and the prevalence esses in our bodies far exceed regenera- of estrogen dominance. This means tion. Growth hormone levels are at an women are producing estrogen without all-time low and for the first time in 3 cyclic progesterone. If chronically exdecades, our life span may actually be perienced, estrogen dominance results shorter than that of our parents. As a in a host of symptoms, both physical matter of fact, it is predicted that Ameri- and mental, so its rising presence is an can teenagers have about 30 to 40 years indicator of the endocrine system gone to live. They will be dead by midlife as awry. their current cell age matches that of 40 What has caused this to occur? to 50 year old. This is due to their unThe endocrine system is a delicate healthy lifestyle choices. web, with hundreds of interconnections No wonder women in their thirties between the gut, the nervous system, and are seemingly peri-menopausal, present- almost every cell in the body. When we ing with symptoms of hot flashes, night eat unnatural foods, are exposed to ensweats, increases in belly size, heavy vironmental man-made toxins and horperiods, fatigue headaches, and mental mone disruptors, use body care products fog. What they are greeted with by tra- that are not organic (petroleum based), ditional medicine is oral contraceptives, drink from plastic containers, eat food hormone replacement therapy, uterine treated with hormones and pesticides, ablation or in extreme cases, a hyster- ingest artificial sweeteners, and petroectomy. But none of these treatments leum based food colorings (among all work. They merely manage symptoms the other detrimental lifestyle choices without correcting imbalances in the we’ve normalized), the delicate web of body which will continue. our endocrine system is disrupted. The Hormone imbalance occurs for a va- communication between our cells is disriety of reasons, the most important of torted and the myriad of medical sympwhich is a woman’s lifestyle – the food toms common in our society emerge. she eats (or doesn’t eat), the amount of Our pituitary gland, the master gland exercise she gets, the health of her gut in our brain that regulates our endocrine biome (the healthy bacteria in her gut – system, stops working efficiently and influenced by her diet and lifestyle), and growth hormone levels decline, precipihow she handles stress. These factors tating leaky gut. Our gut (1) is one cell are equally important for men, whose thick and sewn together cell to cell by collective testosterone levels have been tight junctions. These depend on growth declining for over two decades. hormone levels and the integrity of the The ovaries produce three major hor- 90 trillion bacteria in our gut which are mones- estrogen, progesterone, and tesRECLAIM>>page 54 tosterone. Estrogen and testosterone are

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ARE YOU WEIGHT LOSS RESISTANT? Bernard Rosen, PhD Nutrition Consultant and Educator You’ve cut back on the booze, are eating salads for lunch, skipping a meal here and there, and are working out hard at the gym. Yet the pounds are not flying off. This is not uncommon as over 95% of all diets end in disappointment.

However, don’t be discouraged. If you read on you’ll learn how you can get lasting results.

We are told the formula is simple – less food plus more exercise equals less weight.

Truth be told, the formula is much more complex. You may be what is termed by leading nutritionists as “weight loss resistant.” What does this mean? Put simply it means having difficulty or an inability to lose weight.

There are several factors that contribute to this and here’s how: • Chronic stress – raises cortisol which breaks down muscle, puts sugar in the blood stream, and promotes fat storage which increases the likelihood of insulin resistance; and lowers DHEA (an anti-aging, libido stimulating, and fat burning hormone).

• Insulin resistance – blocks the burning of fat, causes fat storage around the abdomen, and causes inflammation.

• Hormone imbalances – imbalances of estrogen and progesterone in women promote fat storing; low DHEA and testosterone in men and women reduce the ability to burn fat and build muscle; high estrogen in men promotes fat storage; and high progesterone in women promotes insulin resistance.

• Hypothyroidism – muscle building is slowed, metabolism is slowed, sex hormones are not produced sufficiently and are out of balance, and general low energy and fatigue.

• Brain chemical imbalance neurotransmitter imbalances cause cravings and inappropriate eating behaviors.

• Chronic sleep deprivation – increases cortisol, creates sugar cravings, lowers thyroid function, lowers energy, and

increases appetite.

• Low Fat Free Mass – a low muscle mass to fat mass ratio keeps metabolism slow (this is often a result from chronic dieting).

• Food allergies – can cause cellular fluid retention or “false fat” and create cravings for these foods.

• Gut dysbiosis and yeast overgrowth – healthy bacteria is an important part of digestion as they consume calories, otherwise an increase of fat storage.

• Toxic burden – disrupts pH balance in gut, blood, and tissues; slows metabolic rate; disrupts absorption of minerals; disrupts hormone receptor sites creating imbalances; and lowers thyroid function (hypothyroidism).

Most programs just measure pounds lost and are successful in that realm.

However, that is only part of the picture.

Soon after the program is completed the weight begins to come back on. The reason – the underlying behaviors and lifestyle have not changed. With the metabolism slowed from dieting and a return to prior habits, the pounds quickly come back on.

The best program for long term health and vitality will be one that addresses your individual needs. Working with a qualified nutrition consultant you can determine your areas of weight loss resistance and develop a plan to address them.

As these areas are brought back into balance your metabolism will improve, enabling you to lose weight in a healthy manner. It may take some time to get the body back on track. The body has builtin healing mechanisms and with proper nutrition and healthy behaviors the body will heal. As the body heals you will lose fat and weight.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Cedarburg. To learn more or to schedule an appointment, call (262) 389-9907 or go to www.brwellness.com.

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A POSITIVE GUIDE TO THE NEXT PHASE OF LIFE

MODERN HEALTH AND LIVING Senior

Lifestyles

26 MHL MAY 2021

Revitalize Wellness Corner with Lee Clay, St. Camillus Revitalize Wellness Nurse There has been much research on the importance of nutrition and maintaining our health, especially, when it comes to heart health. The DASH diet (Dietary Approaches to Stop Hypertension) is popular with cardiologists and primary care practitioners. The DASH diet encourages you to reduce sodium (salt) and eat a variety of nutrient rich foods that help lower blood pressure.

Diets also play a role in helping the brain’s ability to think and remember. One study shows promising evidence that foods may prevent or delay Alzheimer’s disease. This diet is called the Mediterranean diet. The Mediterranean diet emphasizes consuming fruits, vegetables, whole grains, legumes, fish and other seafood. It also includes using low amounts of red meats, eggs and sweet treats. It stresses cooking with unsaturated fats and oils such as olive oil. Remember, unsaturated oils are pourable at room temperature. In the near future you may be hearing more about a variation of this diet called the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). Here too, you load up on vegetables (especially dark green leafy varieties), make berries your dessert, snack on nuts (instead of chips), and consider meat free proteins such as fish at least once a week.

Be sure to check nutrition labels to help you make healthy food choices throughout the day. Nutrition labels clearly show the serving size and the total number of servings found in the package. Pay attention to this value as the information that follows is based on this serving size. You can use nutrition labels to compare foods and choose the one that best meets the dietary recommendations your Health Care Provider would like you to follow.

To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-639-4213 or visit www.stcam.com.

MAY 2021 MHL 27

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Independent Hartland Assisted Living & Muskego Memory Care

Who says you have to

act your age?

Independent Living for the Young at Heart

844-658-4475 • heritagesenior.com

Who Benefits from Rehabilitation?

The level of function you had before a disability is an important consideration in the level of function you can expect to regain after rehabilitation.

When evaluating a disability, your health care provider will focus on understanding how the loss of function developed and progressed over time. Other vital factors in predicting whether function can be regained are how severe the loss of function is, what caused it, and the potential for recovery.

The level of function you had before a disability is an important consideration in the level of function you can expect to regain after rehabilitation. For example, if a healthy older person who walks without a cane falls and fractures a hip, he or she will likely be able to walk again after several months of a rehabilitation program.

However, the same goal is not as realistic for someone of the same age who was already having a hard time walking (possibly due to arthritis or bad circulation) before

suffering a hip fracture.

If a person has additional medical conditions, such as heart, lung, or joint diseases, his or her participation in an intense rehabilitation program may be limited. However, many people can still improve their ability to exercise gradually even if they have moderate to severe heart and lung disease.

Another important factor in successful rehabilitation is commitment to an ongoing program. Commitment is important not only for the person who has lost some function, but also for family members (or other caregivers) when he or she returns home after the rehabilitation program. What the older adult and his or her family expects and prefers should also be considered, because rehabilitation programs usually require everyone’s participation. Another reason why everyone should be involved in the decision-making process is because many disabilities of older adults are chronic (eg, arthritis, diabetes, hypertension, heart disease). For older adults to be able to best control their chronic diseases, they should understand the disease or injury, feel confident that they understand and can perform the activities needed to manage their disease and prevent new problems, and be able to monitor their disease status as much as possible.

The type of disability and how severe it is, as well as what the person actually needs to do at home as well as what others can do for the person are important considerations in the decision of whether a person can safely return home after rehabilitation. People living at home should, at the very least, be able to move safely from a bed to a chair, and from walking or a wheelchair to the toilet. For people who have difficulty thinking things through or who have problems with vision, 24-hour supervision may be necessary. Often, the critical factor for discharge from a rehabilitation unit is whether 24-hour support is available at home for those who need it.

Settings for Rehabilitation Programs Rehabilitation can take place in many types of settings: special units in acute care hospitals or rehabilitation hospitals nursing facilities outpatient centers homes private offices If you have a new disability and are a good candidate for 4—12 weeks of restorative rehabilitation, you may benefit from an intensive rehabilitation program involving a multidisciplinary team of health care professionals. Such programs are usually done in a rehabilitation unit, whether within a hospital, in a separate rehabilitation hospital or building, or in a nursing facility with a designated rehabilitation program.

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How to Incorporate Walking into Your Day Knowing how to incorporate walking into your day can help you stay active.April 7th is National Walking Day, but you don’t need a special occasion to get out and enjoy some fresh air! Especially now that spring is creeping in, there’s no better time to start a new walking habit while admiring the blooming flowers and feeling the fresh breezes.

But life is busy, so if you don’t have hours to wander around a park, it’s helpful to know how to incorporate more walking into your day naturally.

Meet friends for a walk instead of lunch When you want to spend quality time with a friend, the default option is usually meeting for coffee, lunch, or drinks. And there’s still a place for that when gathering guidelines are lifted, but friends who encourage one another to be active can also become healthier and happier together! Suggest a mission to explore all the local nature paths, or schedule a morning to meet every week for a walk around town. Choose a route or time of day that isn’t overly busy to allow for social distancing.

Take stairs instead of elevators Taking the stairs instead of an elevator or escalator is a great way to get in more steps! You can even lose an extra pound each year just by spending two minutes per day taking the stairs, and it’s good for your muscles and joints too. Be sure to know your limits on how many stairs to climb at one time and check with your doctor before making the switch if you have a medical condition or injury that makes stairs difficult for you.

Avoid driving to places within walking distance If you live in a walkable neighborhood, take advantage of it! Walk to get your morning coffee, stroll to the park with friends and family, or walk to places like the bank or the library. You’ll save gas and improve your health: it’s a win-win!

Park further away When driving is unavoidable, you can add extra steps into your routine just by choosing the back of the parking lot. The grocery store, bank, restaurants, the place where you work or volunteer — they’re all great places to get a few extra seconds of activity!

Get up and move as often as possible If you have a more sedentary job or you often find yourself sitting in your free time, set timers to remind yourself to get up and stretch your legs. It could be as simple as taking the opportunity to refill your reusable water bottle (because hydration is important too!). If you’re reading a book or watching TV, take a walk between rooms or up and down the stairs every few chapters or during commercial breaks.

Keep sneakers in your trunk When you’re out and about driving on a beautiful day, on your way out of a store, or just decompressing after a long day, you might feel like swinging over to a park or nature trail. Keep a pair of good walking shoes in the trunk of your car for when the mood strikes you — it’s a lot easier to go for spontaneous walks when you’re always ready to actually do it!

Schedule “walking meetings” If you normally have work, social group, or volunteer meetings in-person or over the phone, a walking meeting could be just the thing to get your creative juices flowing and incorporate more walking into your day. In-person walking meetings are usually best if they can be one-on-one. This will allow you both to stay socially distant — and you might find that your coworkers appreciate the fresh air as much as you.

Need a little extra incentive to incorporate walking into your day? Check out this article about eight health benefits of walking!

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As the weather turns warmer, learn the importance of getting in your daily steps.

One of the health benefits of walking is that you can build stronger muscles.As many parts of the country leave snow and cold behind in exchange for springtime warmth and budding flowers, taking a brisk stroll is about to become a pleasurable way to stay healthy. The American Heart Association noted that going for a walk is one of the most popular forms of exercise because, for most people, it’s safe, easy, and low-cost. Of course, you’ll want to check with your doctor before beginning any new exercise routine.

1. Builds stronger muscles Your quadriceps, glutes, hamstrings, calves, and your abdominal muscles (to a lesser extent) are all engaged during a walk. You can even add arms into the mix by carrying walking poles or small weights while you’re strolling around. Stronger muscles can lead to better balance and coordination, thanks to improved stability in your body.

2. Lifts your spirits Walking for just 12 minutes a day, ideally outdoors in nature and fresh air, is shown to have significant mood-boosting effects. Some evidence indicates that regular walks can help boost and maintain your mood to keep you feeling like your best self.

3. Helps your heart and lowers blood pressure The heart gets plenty of benefits from walking, especially if your pace is brisk enough to increase your heart rate. Cardiovascular exercise like walking helps strengthen the heart, lower blood pressure, and improve circulation.

Discover more heart health tips to show your ticker some love here.

4. Boosts your metabolism Regular exercise is a vital part of maintaining a healthy weight. When your heart rate is up during a walk or another activity, you’re burning more calories which leads to more muscle mass that can boost your resting metabolism. That means you can keep burning calories long after your walk is over! Higher metabolism is a gift that keeps on giving.

5. Helps you sleep better Exercise has been shown to improve sleep quality and help you fall asleep more quickly. You may even find that about 30 minutes of moderate walking can improve your sleep the very same night. And when you’re regularly resting soundly, you can enjoy the many health benefits of sleep like help with focus and a strong immune system.

6. Strengthens your bones Weight-bearing exercises including walking are an essential part of bone health.

Strong bones can help reduce fracture risks and may even slow age-related declines in bone density. To get the maximum benefit, try gradually increasing your walk duration, pace, and stride length over time.

Find out more easy ways to boost bone strength here.

7. Keeps you mentally sharp Remember to go for your walk, and your memory will thank you! Regular walkers were shown to have lower age-related memory decline. In a study of women over 65, those who walked five miles per week experienced 25% less memory decline than those who walked less than a half mile.

Try these memory games and puzzles for seniors for even more activities that can help keep your mind sharp.

8. Increases longevity Our final health benefit of walking is related to longevity. When you make walking a habit, you may be able to enjoy lots of walking expeditions for many years to come. In fact, you could add up to 7 extra years to your lifespan with a routine!

Now is the time to put on those sneakers and enjoy the springtime weather!

Whether you invite a friend or family member along so you both can enjoy these health benefits of walking or you head out on a solo mission, we wish you happy (walking) trails.

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HEALTHY AGING TIPS How To Feel Young And Live Life To The Fullest

­/PaXcm XuXaV 0WP 7C| o 7Cn !PCao 0c P® As we grow older, we experience an increasing number of major life changes, including retirement, the loss of loved ones, and the physical changes of aging.

How we handle these changes, as well as regular day-to-day stresses, is the key to aging well.

Healthy aging is about much more than staying physically healthy—it’s about maintaining your sense of purpose and your zest for life. While the specific ingredients of healthy aging are different for everyone, the common factors are good mental health and the ability to manage stress. Knowing the basic formula for healthy aging will help you live with meaning and joy throughout your senior years.

Finding and following your formula for healthy aging Coping with change is difficult, no matter how old you are. The particular challenge for older adults is the sheer number of changes and transitions—including the loss of friends, family, your career, your health, and even your independence. It’s natural to feel those losses.

But if that sense of loss is balanced with positive ingredients, you have a formula for aging well.

Healthy aging means continually reinventing yourself, finding new things you enjoy, learning to adapt to change, staying physically and socially active, and feeling connected to your community and loved ones. Unfortunately, for many, aging brings anxiety and fear instead. How will I take care of myself? What if I lose my spouse? What is going to happen to my mind? However, many of these fears stem from myths about aging that are exaggerated or simply untrue. The truth is that you are stronger and more resilient than you may think.

Myths About Healthy Aging MYTH: Old age means poor health and disability.

Fact: There are some diseases that are more common in older adults. However, getting old does not automatically mean poor health or that you will be confined to a walker or wheelchair. Plenty of older adults enjoy vigorous health. Preventive measures like healthy eating, exercising and managing stress can help reduce the risk of chronic disease and fall risk later in life.

MYTH: Memory loss is an inevitable part of aging.

Fact: You may eventually notice you don’t remember experiences as easily as in the past, and memories may take longer to retrieve. However, significant memory loss is not an inevitable result of aging. Brain training and new learning can occur at any age. And there are many things you can do to keep your memory sharp.

MYTH: You can’t teach an old dog new tricks.

Fact: One of the more damaging myths of aging is that after a certain age, you just won’t be able to try anything new or contribute things anymore. Quite the contrary. Older adults are just as capable of learning new things, thriving in new environments, and sharing their wisdom and experience with many generations.

If you believe in yourself and have confidence in yourself, you are setting up a positive environment for change no matter what your age.

Healthy aging: Tips for coping with change As you age, there will be periods of both joy and stress. It’s important to build your resilience and find healthy ways to cope with challenges. This ability will help you make the most of the good times and keep your perspective when times are tough.

Focus on the things you’re grateful for. The longer you live, the more you lose. But as you lose people and things, life becomes even more precious. When you stop taking things for granted, you appreciate and enjoy what you have even more.

Acknowledge and express your feelings. You may have a hard time showing strong emotions, perhaps feeling that such a display is inappropriate and weak.

But burying your feelings can lead to anger, resentment, and depression. Don’t deny what you’re going through. Find healthy ways to process your feelings, perhaps by talking with a close friend or writing in a journal.

Accept the things you can’t change.

Many things in life are beyond our control. Rather than stressing out over them, AGING>>page 55

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Visit our new website - VMPcares.com MAY 2021 MHL 33

34 MHL NOVEMBER 2020

May is National Better Hearing Month

Many Americans recognize their extent of heaLring loss during COVID-19 Mask wearing has forced many of the 37.5 million Americans withhearing loss to face their hearing loss. Often people will compensate by reading lips and may not realize, or acknowledge, the hearing loss. During COVID-19, the numbers of Americans seeking audiologists has increased.

Hearing loss causes many to feel isolated. Large numbers of the population experience hearing loss, according to a 2016 study by the National Institutes of Health NIDCD,approximately 15 percent (37.5 million) of American adults aged 20 to 69, have some trouble with hearing and approximately 28.8 million could benefit from the use of hearing aids. As the baby boomer population ages, more Americans are forced to face hearinghealth challenges. Growing numbers of younger Americans are also reporting hearing problems.

While age is still the greatest factor in hearing loss, many younger people also experience hearing problems due to exposure to loud music and noises including occupationalnoise. Among adults aged 70 and older with hearing loss who could benefit from hearing aids, fewer than one in three (30 percent) have used them.

“Research demonstrates that untreated hearing loss in seniors is related to poor health outcomes including increasing the odds of falling,” said Angela Shoup, Ph.D., president of the American Academy of Audiology, who is also executive director of the Callier Center for Communication Disorders and a professor of Speech, Languageand Hearing in the School of Behavioral and Brain Sciences at the University of Texas at Dallas. “Individuals with even mild hearing loss are at three times more risk of experiencing a fall and falls are the leading cause of fatalities in Americans over 65,” Shoup added. Research indicates that seniors with untreatedhearing loss are more likely to develop cognitive decline up to 40% faster than those without hearing loss.

Audiologists are the experts in hearing health. Hearing aids are not always the only or recommended solution, which is why it’s important to see an audiologist to furtherdetermine the appropriate treatment. Sometimes the cause is temporary or a symptom of another illness or disease. An audiologist will run various tests to determine the cause and most appropriate treatment approach. The Academy represents more than 14,000audiologists across the country and has an extensive “Find an Audiologist” directory, where consumers can locate audiologists based on geography and specialty areas.

For more information, visit www.audiology.org.

Noise-Induced Hearing Loss How can noise damage our hearing?

To understand how loud noises can damage our hearing, we have to understand how we hear. Hearing depends on a series of events that change sound waves in the air into electrical signals. Our auditory nerve then carries these signals to the brain through a complex series of steps.

Sound waves enter the outer ear and travel through a narrow passageway called the ear canal, which leads to the eardrum.

The eardrum vibrates from the incoming sound waves and sends these vibrations to three tiny bones in the middle ear. These bones are called the malleus, incus, and stapes.

The bones in the middle ear couple the sound vibrations from the air to fluid vibrations in the cochlea of the inner ear, which is shaped like a snail and filled with fluid. An elastic partition runs from the beginning to the end of the cochlea, splitting it into an upper and lower part. This partition is called the basilar membrane because it serves as the base, or ground floor, on which key hearing structures sit.

Once the vibrations cause the fluid inside the cochlea to ripple, a traveling wave forms along the basilar membrane. Hair cells—sensory cells sitting on top of the basilar membrane—ride the wave.

As the hair cells move up and down, microscopic hair-like projections (known as stereocilia) that perch on top of the hair cells bump against an overlying structure and bend. Bending causes pore-like channels, which are at the tips of the stereocilia, to open up. When that happens, chemicals rush into the cell, creating an electrical signal.

The auditory nerve carries this electrical signal to the brain, which translates it into a sound that we recognize and understand.

Can NIHL be prevented?

NIHL is the only type of hearing loss that is completely preventable. If you understand the hazards of noise and how to practice good hearing health, you can protect your hearing for life. Here’s how: -Know which noises can cause damage (those at or above 85 dBA).

-Wear earplugs or other protective devices when involved in a loud activity (activity-specific earplugs and earmuffs are available at hardware and sporting goods stores).

-If you can’t reduce the noise or protect yourself from it, move away from it.

-Be alert to hazardous noises in the environment.

-Protect the ears of children who are too young to protect their own.

-Make family, friends, and colleagues aware of the hazards of noise.

What research is being done on NIHL? The National Institute on Deafness and Other Communication Disorders (NIDCD) supports research on the causes, diagnosis, treatment, and prevention of hearing loss. NIDCD-supported researchers have helped to identify some of the many genes important for hair-cell development and function and are using this knowledge to explore new treatments for hearing loss.

Researchers are also looking at the protective properties of supporting cells in the inner ear, which appear to be capable of lessening the damage to sensory hair cells upon exposure to noise. Have your hearing tested if you think you might have hearing loss.

MAY 2021 MHL 35

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Smoothly Moving Into An Assisted Living Residence You have made the decision to move into an assisted living residence. Yet you still have many questions. Do I really need the help? Will I make new friends? Will I receive help when I need it? Will I continue to see my family and friends?

While all these questions are common, the answer to all of them is the same— Yes! You can make new friends, you can receive the personal assistance you need, and you can continue to see your family and friends.

Change can be challenging. The time it takes to transition is different for everyone. The keys to success are preparation, a positive attitude, a supportive network of family and friends, along with patience and understanding—all will prepare you for a smooth transition.

Privacy Concerns One of the biggest differences between living in your own home and assisted living is the number of people under one roof. You will have the opportunity to be around your contemporaries and make new friends. However, that doesn’t mean you will lose your privacy. Your apartment is your space. Friends and family can visit you, but you determine when. You may want to request a key to your apartment for added privacy and security.

What To Bring To Your New Home Soon after selecting a facility, residents say to begin planning for your move, including deciding which personal items such as furniture, keepsakes, and photographs to move.

Based upon their personal experiences, many residents suggest you see the actual apartment or unit that you will move into and take measurements. Ask the administrator or director what furniture, if any, the residence will provide. Some residences may provide minimal furniture, such as a bed or chair upon request; other residences encourage you to bring whatever furnishings will make you feel comfortable in your new home. Experience indicates that making choices about personal possessions is difficult at the time; however, one resident said, “It’s not as bad as you think . . . Try to remain positive and have family and friends help you.”

Residents suggest that you might want to leave large pieces of furniture at home, since your apartment will probably be smaller than your current home. They also suggest that you bring smaller prized possessions to create that “at-home” feeling in your new assisted living apartment. And, for those possessions that you can’t part with but aren’t sure that you want to bring with you, consider putting those items in a storage unit or asking family to temporarily store the items for you. This way you will have time to determine which items are important to have with you at your new home.

You should start packing well in advance of the actual move. Sort through your clothes and decide what you will need and how much your new closets will hold.

Residents advise to be sure to look at available closet and storage space to avoid bringing more than the closets can hold. Avoid bringing too many of one thing such as coats.

Moving Day Helpers When moving day arrives and you are ready to set up your new home, ask family and friends to help arrange and organize your apartment. Many assisted living residences have staff members who can help move your furniture and other heavy pieces into your new apartment. You will want to find out what assistance the residence offers before you arrive on moving day. Although staff, family members, and friends are there to help you, it is important that you decide how your apartment is arranged.

Remember, arranging your apartment to suit your preferences will make your adjustment easier.

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With over 100 years’ experience, Milwaukee Catholic Home has been recognized as a top Life Plan Community by U.S. News & World Report!

To learn more about Milwaukee Catholic Home, or to schedule a tour, call 414-224-9700 or visit us at milwaukeecatholichome.org!

2462 North Prospect Avenue, Milwaukee, WI 53211 · milwaukeecatholichome.org MAY 2021 MHL 37

38 MHL MAY 2021

Gauge Your Wellness Age

There are many ways to determine your age. For most, it is simply looking at the calendar and marking it chronologically. However, not everyone ages in the same way. Age depends on more than just how many birthdays you mark. True age depends on your attitude, sense of purpose, activity level, eating and sleeping habits and much more. Medical science is now using lifestyle habits and other biomarkers to measure one’s age. To help you determine your “wellness age”, here are 10 markers: • Be physically active: People who exercise moderately for 20-30 minutes daily improve their wellness age by 3-6 years.

• Be smoke and tobacco free: Smoking and using other tobacco products can reduce your wellness age 3-6 years. Nicotine damages the epithelial lining of your arteries and carbon monoxide in smoke suffocates the cells and cause premature cellular death.

• Improve bone density: Increasing the strength of your bones adds 2-3 years to your wellness. Participating in walking, running, lifting, and other weight bearing activities helps bones absorb more calcium and other vital bone-building nutrients thereby strengthening your bones.

• Reduce body fat levels and staying lean: As people age chronologically, body fat levels increase as much as 5% per decade. Accumulating extra fat especially around the mid-section disrupts the hormonal balance and ages the cells more rapidly. Carrying 5-10 extra pounds can reduce your wellness age by 2-3 years. An extra 30- 50 pounds can reduce as much as 6-8 from your wellness age.

• Have a healthy blood sugar tolerance: Elevated fasting blood sugar levels greater than 110 ml/dl can reduce 3-4 years from your wellness age. Increased fasting blood sugar levels indicate the breakdown of the insulin sugar system which affects every other biological system in the body. Your goal is to strive for between a 70-90 fasting blood sugar level without medication. Exercise, healthy eating and embracing effective stress management are the best ways to improve blood sugar tolerance.

• Improve cholesterol ratio: Having plenty of whole grains, fruits and vegetables, and refraining from animal products greatly improves LDL levels. Moderate physical exercise is the best way to improve HDL levels.

• Improve blood pressure: Having a blood pressure of less than 120 over 80 without medication can add 4 to 5 years to your wellness age.

• Get at least 7 hours of sleep a night: Add 5-8 years to your wellness age by going to bed and getting up at the same time every day and achieving 7 or more hours of sleep. Optimal sleep allows the body and mind to rejuvenate and regenerate. On of the quickest ways to age your body is to short change your sleep.

• Practice meditation and other stress management skills: Taking time to meditate and practice mindfulness on a daily basis can add up to 8 years to your wellness age.

Prayer, deep breathing, visualization and practicing faith are the best ways to combat negative stress.

• Eat 9 servings of fruits and vegetables and reduce refined carbohydrates and animal products: Eating plenty of fruits, vegetables and whole grains every day and reducing or eliminating animal products adds 4 to 6 years to your wellness age. Just by altering your diet on a small scale, you can experience modest improvements in your wellness age.

Make the decision to adjust your Wellness Age. Find a program that addresses all levels of health and then get involved. Review the daily lifestyle you lead and make adjustments to ensure optimal wellness is part of your world. Residents of retirement communities have built in programs to keep them active and sharp. At Tudor Oaks Retirement Community the Wellness Program offers opportunities in 6 dimensions of wellness which all assist in adjusting your wellness age. For more information on the program and to learn how to become part of the class call 414-525-6500.

This information is provided by : Tudor Oaks Retirement Community

Tudor Oaks:

We’re Always Here For You! ■ Assisted

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

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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.

MAY 2021 MHL 39

OVERCOMING ROADBLOCKS TO HEALTHY EATING

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40 MHL MAY 2021

Some common problems, like those listed below, can make it harder for older people to follow through on smart food choices. Here are some problem-solving suggestions.

Tired of Cooking or Eating Alone?

Maybe you are tired of planning and cooking dinners every night. Have you considered some potluck meals? If everyone brings one part of the meal, cooking is a lot easier, and there might be leftovers to share. Or try cooking with a friend to make a meal you can enjoy together. Also look into having some meals at a nearby senior center, community center, or religious facility. Not only will you enjoy a free or lowcost meal, but you will have some company while you eat.

Give Cooking a TryVegetable stir fry It’s never too late to learn some cooking skills—or refresh those you might not have used in a while. You can go online to find information on basic cooking techniques and recipes for one person. Borrow simple cookbooks from your local library, or try an adult education cooking course. TV cooking shows might be helpful—they often show you step-by-step how to prepare and cook foods. Some grocery stores are even beginning to have cooking coaches available to answer your cooking questions.

Problems Chewing Food?

Do you avoid some foods because they are hard to chew? People who have problems with their teeth or dentures often avoid eating meat, fruits, or vegetables and might miss out on important nutrients. If you are having trouble chewing, see your dentist to check for problems. If you wear dentures, the dentist can check how they fit.

Sometimes Hard to Swallow Your Food?

If food seems to get stuck in your throat, it might be that less saliva in your mouth is making it hard for you to swallow your food. Drinking plenty of liquids with your meal might help. There may be other reasons you are having trouble swallowing your food, including problems with the muscles or nerves in your throat, problems with your esophagus, or gastroesophageal reflux disease (GERD). Talk to your doctor about what might be causing the problem.

Food Tastes Different?

Are foods not as tasty as they used to be? It might not be the cook’s fault! Maybe your sense of taste, smell, or both has changed. Growing older can cause your senses to change, but so can a variety of other things such as dental problems or medication side effects. Taste and smell are important for healthy appetite and eating.

Feeling Sad and Don’t Want to Eat? Feeling blue now and then is normal, but if you continue to feel sad, ask your doctor for help. Being unhappy can cause a loss of appetite. Help might be available.

For example, you might need to talk with someone trained to work with people who are depressed.

Just Not Hungry?

Maybe you are not sad, but just can’t eat very much. Changes to your body as you age can cause some people to feel full sooner than they did when younger. Or lack of appetite might be the side effect of a medicine you are taking—your doctor might be able to suggest a different drug.

Try being more physically active. In addition to all the other benefits of exercise and physical activity, it may make you hungrier.

If you aren’t hungry because food just isn’t appealing, there are ways to make it more interesting. Make sure your foods are seasoned well, but not with extra salt. Try using lemon juice, vinegar, or herbs to boost the flavor of your food.

Vary the shape, color, and texture of foods you eat. When you go shopping, look for a new vegetable, fruit, or seafood you haven’t tried before or one you haven’t eaten in a while. Sometimes grocery stores have recipe cards near items. Or ask the produce staff or meat or seafood department staff for suggestions about preparing the new food. Find recipes online. Type the name of a food and the word “recipes” into a search window to look for ideas.

Foods that are overcooked tend to have less flavor. Try cooking or steaming your vegetables for a shorter time, and see if that gives them a crunch that will help spark your interest. Spices, herbs, and lemon juice add flavor to your food, without adding salt.

Trouble Getting Enough Calories?

If you aren’t eating enough, add snacks throughout the day to help you get more nutrients and calories. Snacks can be healthy—for example, raw vegetables with a low-fat dip or hummus, low-fat cheese and whole-grain crackers, or a piece of fruit.

Unsalted nuts or nut butters are nutrient-dense snacks that give you added protein.

You could try putting shredded low-fat cheese on your soup or popcorn or sprinkling nuts or wheat germ on yogurt or cereal.

If you are eating so little that you are losing weight but don’t need to, your doctor might suggest protein and energy supplements. Sometimes these supplements help undernourished people gain a little weight. If so, they should be used as snacks between meals or after dinner, not in place of a meal and not right before one. Ask your doctor how to choose a supplement.

Physical Problems Making It Hard to Eat? Sometimes illnesses like Parkinson’s disease, stroke, or arthritis can make it harder for you to cook or feed yourself. Your doctor might recommend an occupational therapist. He or she might suggest rearranging things in your kitchen, make a custom splint for your hand, or give you special exercises to strengthen your muscles.

Devices like special utensils and plates might make meal time easier or help with food preparation. You can search the U.S. Department of Education’s AbleData assistive technology website for information on products designed to make it easier for people to do things on their own. Or call 1-800-227-0216 (toll-free) to learn more.

Can Foods and Medicines Interact?

Medicines can change how food tastes, make your mouth dry, or take away your appetite. In turn, some foods can change how certain medicines work. You might have heard that grapefruit juice is a common culprit when used with any of several

drugs. Chocolate, licorice, and alcohol are some of the others. Whenever your doctor prescribes a new drug for you, be sure to ask about any food/drug interactions.

Lactose Intolerant?

Some older people believe they are lactose intolerant because they have uncomfortable stomach and intestinal symptoms when they have dairy products. Your doctor can do tests to learn whether or not you do indeed need to limit or avoid dairy foods when you eat. If so, talk to your healthcare practitioner about how to meet your calcium and vitamin D needs. Even lactose-intolerant people might be able to have small amounts of milk when taken with food. There are non-dairy food sources of calcium, lactose-free milk and milk products, calcium- and vitamin D-fortified foods, and supplements.

Weight Issues Adding to Frailty?

Diet and exercise infographic icon Share this infographic and help spread the word about healthy diet and exercise.

Older people who don’t get enough of the right nutrients can be too thin or too heavy. Some may be too thin because they don’t get enough food. But others might be overweight partly because they get too much of the wrong types of foods. Keeping track of what you are eating could help you see which foods you should eat less of, more of, or not at all.

Obesity is a growing problem in the United States, and the number of older people who are overweight or obese is also increasing. But frailty is also a problem, and not just in thin people. As you grow older, you can lose muscle strength, but you also get more fat tissue. This can make you frail, and in time, you might have problems getting around and taking care of yourself. Being overweight puts you more at risk for frailty and disability.

But, just losing weight is not necessarily the answer. That’s because sometimes when older people lose weight, they lose even more muscle than they already have lost. That puts them at greater risk for becoming frail and falling. They also might lose bone strength and be at more risk for a broken bone after a fall. Exercise helps you keep muscle and bone. Also, for some people, a few extra pounds late in life can act as a safety net should they get a serious illness that limits how much they can eat for a while.

The Dietary Guidelines encourages people 65 and older who are overweight to try to avoid gaining more weight. But, those who are very overweight (obese) might be helped by intentional weight loss, especially if they are at risk for heart disease, suggest the Guidelines. So, if you think you weigh too much, check with your doctor before starting a diet. He or she can decide whether or not losing a few pounds will be good for you and how you can safely lose weight.

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42 MHL MAY 2021

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Age is Just a Number cises 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.

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 challenge your memory and mental agility may help strengthen the neural connections in your brain. Instead of spending your lunch break scrolling through Facebook, why not spend a few minutes doing some brain training?

13.Care for Your Skin Science shows the condition of your skin has a big impact on how old people think you are. To keep wrinkles and sunspots at bay, wear sunscreen, use a basic moisturizer, and drink plenty of water. If you still smoke, quit! Among other negative effects, it makes you look A LOT older. For more anti-aging ideas, check out these 5 steps to looking 10 years younger.

“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.

Celebrate a wonderful life by continuing to live it!

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MAY 2021 MHL 43

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

Alta Mira II

Menomonee Falls - 55+

262-719-3884

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

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

Bell Tower Place

Franklin - 55+

414-254-8410

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

Cedar Glen

Wawautosa - 55+

262-719-3884

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

Income restrictions apply.

Granville Heights*

Milwaukee - 55+

414-357-6740

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

Woodland Ridge Campus

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ǻÌs ɟŸŸ_Ķ Ř_ NJÞ_¶s O ŎƼȖǣ Þǣ ĶŸO Ǽs_ ÞŘ µNjssŘʩsĶ_ʰ OŸŎƼNjÞǣs_ Ÿ¯ ¯ŸȖNj ÞŘ_sƼsŘ_sŘǼ ǣsŘÞŸNj communities that sit adjacent to the Towering Woods Nature Center; a mature, wooded conservancy allowing for beautiful outdoor scenery and tranquil walking paths.

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

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A HEALTHY BODY, MIND AND SPIRIT The Goal Of A Retirement Community Many people delay the decision to move to a retirement community due to misconceptions or fear. They often regret not making the decision to move sooner; when they were healthier, more involved, or did not realize how lonely they were and the reasons go on and on. Regret is undesirable in all times of life; retirement decisions are no different.

The many activities and daily interactions with friends and neighbors offer a dynamic and stimulating environment.

Residents freely share their thoughts about retirement living in general and the choices available to them. As you read through this article, look for the comfort, freedom and peace of mind that come from making informed choices.

“Statistics show that retirement community residents live healthier and longer lives than those living alone.” That doesn’t sound like rocket science; we need people. A resident commented, “If I knew how many of my friends lived here, I would have moved in years ago.” As one resident says, “I have to admit, it was lonely sometimes at home, now there is always something enjoyable to do.” Whether you want to participate in all of the social activities and outings or read a good book in the quiet of your apartment, the choice is yours.

“I love telling stories and reminiscing but it’s not always easy when they’re thirty years younger than me,” remarks a resident.

A retirement community, by its very nature, allows people to interact with people their own age affording greater empathy and identification. Memories and recollections are complimented when two people can truly share the depth and breathe of events.

Somewhat tongue-in-cheek yet true, is the adage that retirement communities provide a “constant reservoir of friends.” “I never have to worry about home upkeep or shoveling again,” said a smiling resident. Now you can choose what you would like to spend time doing: cooking in your apartment, patio gardening, traveling, learning to paint or play the piano; all of the things you never felt you had time to do before. The choice is yours.

Keeping the mind, body and spirit healthy is the goal of many retirement communities. “When I moved here, it was very impressive to see how many care about my wellbeing,” a resident reported. Your choice of personal wellness goals are supported by a retirement community’s team who are all rooting for you. “Wellness programs” are growing initiatives in retirement communities to ensure balance, increased strength and awareness of changes.

Many retirement communities provide a spiritual component through pastoral visits or Sunday services that keep your hope and faith strong through all times of life.

Retirement communities offer various forms of financial protections like “life care” or “endowments” that protect your financial future regardless of your health.

A “life care” type contract also provides the potential for tax deductions for prepaid medical expenses. If you don’t feel the need for long term health care coverage, many communities offer rental programs, so again the choice is yours as to which option works best for you.

“When my wife had her stroke, it was so convenient to visit her several times a day. I couldn’t do that if I had to drive each way,” commented a resident. Should a care need arise, retirement communities can provide professional and caring services, all in the comfort of your “community.”

The choice is yours regarding your lifestyle and many elements need to be considered in making your decision. Should you decide that a retirement community is right for you, there are many elements, such as the ones listed here, that need to be considered and weighed, so that you can feel confident about your choice.

MAY 2021 MHL 45

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6 Ways to Take Care of Your Hearing This Spring There are different ways to take care of your hearing while you’re outdoors.For many of us, springtime means warmer weather and more opportunities to spend time outdoors. Whether you’re enjoying outdoor activities with friends and family, getting away to a lake house for the weekend, or tending to your yard or garden, it’s important to protect your ears and hearing health.

Shield your ears from the sun Taking care of your hearing health means protecting your entire ear, including the skin! Wearing sunscreen is an important part of keeping your ears safe while enjoying time outdoors (more on that in a bit), but you can take another step further by wearing a hat and sitting in shady areas. Limiting your exposure to the sun can also help protect hearing aids, since they’re susceptible to damage if exposed to direct sunlight. final 1/2 pg bridgeway healthwise ad_Layout 1 3/23/12 11:18 AM Page 1

Apply sunscreen — carefully Applying sunscreen before you head outdoors is a great habit for your overall health. But if you use hearing aids, you’ll want to be cautious when applying sunscreen on or around your ears — the oils in sunscreen can affect these devices. You may want to take your hearing aids out before you apply sunscreen and wash your hands before putting them back in to avoid potential exposure.

Keep up with your hearing aid maintenance If you use hearing aids, it’s important to keep them running smoothly so you’re ready for whatever your spring has in store. Be sure to clean your hearing aids regularly, recharge or replace the batteries as needed, and keep them in a cool, dry location when they’re not in use.

Be mindful of moisture This tip goes for both ears and hearing aids! When it comes to your ears, it’s important to keep them dry and free from excess moisture as well! Use waterproof earplugs to keep the insides of your ears dry if you’re swimming, and use a towel to gently dry them off afterwards.

If you wear hearing aids, avoid getting them wet or exposing them to moisture, as this can damage the device and lead to bacteria growth. If you do see any water droplets or moisture inside the tubing or battery compartment, use a hearing aid dryer or dehumidifier to remove it. If you plan on exercising outdoors or spending time near water this spring, consider wearing a headband to protect your hearing aids from moisture.

Use hearing protection around machinery For many people, spring signals that it’s time for yard work again. But the tools we use to keep our lawns and yards looking great can also potentially harm our hearing.

Lawnmowers can get as loud as 100 decibels, which is above the hearing damage limit. Leaf blowers can go even higher, to around 110 decibels. If you plan on using loud tools this spring, make sure to use ear protection like ear plugs or earmuffs.

Even the “machines” we use for springtime fun come with a hearing health warning — motorcycles can produce sounds that reach up to 100 decibels. If you plan on hitting the road this spring, use in-ear monitors to protect your hearing.

Enjoy events safely If you plan on enjoying socially distanced outdoor sporting events and concerts this spring, watch out for the volume. These events can potentially produce sound loud enough to damage hearing if you’re close enough to the source for a long enough period of time. To play it safe, bring ear plugs to the show or game, try to sit or stand away from the speakers, and take breaks in a quieter area whenever possible. If a fireworks event is in your plans, be sure to wear ear plugs or noise-cancelling earphones.

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

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LOW-IMPACT EXERCISE THAT KEEP YOU FIT AND INJURY-FREE

Susanna Rodell Maybe you’ve made exercise part of your daily routine, even a big part of your life. So what do you do when your knees start hurting and your doctor tells you to cut down on your daily runs?

The problem becomes finding a way to keep up your cardio workouts without the impact on your joints. Here are some suggestions of gentler ways to stay in shape — with a caveat: Just like with any other workout, you only get out of low-impact activities what you put into them.

Swimming As an all-over low-impact workout, swimming is hard to beat. Immersion in water creates two advantages for your body: buoyancy reduces stress on joints and ligaments, and the water creates resistance. Water also cools your body as you move, eliminating the risk of overheating and keeping you more comfortable.

If you’re concerned swimming won’t be a sufficient exercise, rest assured it will give you a good workout. According to Harvard Health Publishing, swimming creates an energy expenditure that is four times that of running the same distance. In other words, swimming one mile burns the calories of a four-mile run.

Cycling Whether you’re riding a $7,000 road bike or a hand-me-down Schwinn, cycling

48 MHL MAY 2021

gives you as gentle or as intense a workout as you want — without pounding on the joints. Riding a bike comes with huge cardiovascular benefits but is easy on the joints, according to Harvard Health Publishing. Cycling also helps build muscle, especially in your glutes, quads and calves.

If you a biking newbie, cycling clubs in many cities and towns organize group rides. Or if you’re competitive, there are races ranging from short distances to hundred-mile marathons. But safety is paramount: Always observe traffic rules and wear a helmet and bright colors to make yourself visible to motorists.

Rowing, Kayaking and Canoeing Rowing is one of the oldest Olympic sports and one of the few low-impact exercises that work all the big muscle groups. It’s great for strengthening your abs and lower back. And rowing burns more calories than cycling or running for the same amount of physical effort, says Frederick C. Hagerman, director of the Work Physiology Lab at Ohio University.

Although you can get the benefits with your gym’s rowing machine, the real fun comes from getting on the water. You can buy a lightweight open-water shell and explore some nature while getting a great full-body workout.

Start out on a local lake or flat-water river and eventually, if you’re feeling brave, learn to navigate faster waters. Or try some interval training — pushing hard for a minute, backing off momentarily, then pushing again.

Tai Chi Tai chi — at least traditionally — is slow. Although it may not seem like a workout, it’s a great option for those recovering from an injury. Commonly referenced as meditation in motion, tai chi can help maintain strength, flexibility and balance, according to Harvard Health Publishing. Not to mention, tai chi can help you develop a stronger mind-body connection, as much of the practice focuses on bodily sensations.

Tai chi sessions are usually structured with an easy warm-up of shoulder circles and neck stretching, which helps you begin to tune into your body. The instruction or practice varies according to instructor but typically includes a dozen movements. Tai chi also includes “Qigong,” which is several moments of gentle breathing exercises.

Rollerblading Rollerblading is a great cardio exercise, especially if you’re looking for a more low-impact option. Contrary to what you may believe, rollerblading can be modified to increase the challenge by bending your knees and lowering your upper body, according to A Healthier Michigan. This helps build your leg and core strength.

You can also consider doing intervals by picking up your speed for two minutes, then backing off for three. Or choose routes with a few hills. While it’s an efficient

means of transportation, safety is an important precaution to consider when rollerblading. Always wear protective equipment including padding and a helmet. Make yourself aware of any traffic hazards in your area, too.

Hiking Invest in a good pair of hiking boots, bring along some water and healthy snacks and get hiking. It’s a great way to get some cardiovascular exercise, according to Harvard Health Publishing. Walking along uneven surfaces, especially with some added elevation, is also a great way to work your core and improve your balance.

Alongside the physical benefits, hiking is a great tool that many use to de-stress.

Not only does hiking take you away from your office or computer screen, spending time in nature can be a relaxing practice. To maximize the aerobic benefits of hiking, add changes in altitude (i.e. hills) and enough distance to give you a genuine workout.

Water Aerobics “Wait, isn’t water aerobics an old-lady activity?” you might be saying. Not necessarily. Water’s greater density means that you get more resistance to any action.

Simply put, it’s harder to move through water than through air. You can do all kinds of interval training in water, and some gyms offer water boot camp classes that are totally hardcore.

While water aerobic exercise can be a challenge, like swimming, it’s easier on the joints. Many people report that they can also exercise in water for much longer without added muscle pain, according to the Centers for Disease Control and Prevention.

Dance From ballroom to belly dancing, dancing will give you a great aerobic workout.

There are so many variations that you’re sure to find one that suits you: Bollywood, tango, merengue, tap.

In fact, the British National Health Service recommends dance “for losing weight, maintaining strong bones, improving posture and muscle strength, increasing balance and coordination and beating stress.”

While most forms of dance are perfectly safe, be cautious of the higher intensity forms like ballet or hip-hop. And don’t forget to have some fun! The great thing about dancing is the pleasure it gives while you’re sweating your way to fitness.

Cross-Country or Nordic Skiing There’s a reason why Olympic cross-country skiers collapse at the end of their run. If you push it, skiing is a tiring workout. At competitive levels, this sport burns huge amounts of calories.

But even if you take it relatively easy, it’s a great all-over workout and helps you develop greater awareness of your body movement, according to the University of New Hampshire. Alongside the calorie burn, skiing is great for strengthening the joints.

Horseback Riding While it may seem like the horse is doing all the work, horseback riding can still give you a decent workout. Once you’ve made it into the saddle, you’ll quickly learn that keeping up with the horse’s movement requires some genuine physical effort and leg strength. In fact, horseback riding can burn up to 200 calories in an hour, according to a 2015 study published in the International Journal of Exercise Science.

Horseback riding also recruits a lot of the big muscle groups of the body. It improves muscle control and improves muscle strength, according to a 2015 study published in the_ Journal of Physical Therapy Science_. Sitting on a horse’s back requires that you maintain good posture, resisting the body’s desire to move with or sway with the animal.

Pectoral Injury Losing control of a dumbbell or barbell during a heavy bench press, for instance, can lead to a tear in the pectoralis muscle — a serious injury. “You’ll feel a tearing sensation, and the chest and upper arm often turn black and blue,” says Dr. Geier.

“Sometimes a defect in the muscle is visible or palpable. You should see an orthopedic surgeon within a few days to determine if the injury needs surgery.”

How to Stay Safe: Make sure you can control the amount of weight you’re lifting, says Dr. Geier. “If you’re trying to lift a very heavy weight, have a spotter present to help control it so that you don’t drop it or lose control.”

Glenoid Labrum Tear Clicking sounds and uncomfortable catching sensations deep in the shoulder during bench presses or military (overhead shoulder) presses may be symptoms of a glenoid labrum tear, says Dr. Geier.

“This refers to a tear in the cartilage bumper that surrounds the glenoid, the socket of the ball-and-socket joint.” Labral tears can result from overuse or a direct injury to the shoulder, like falling and landing on an outstretched arm.

How to Stay Safe: It may not always be possible to prevent a labral tear, says Dr. Geier, but any uncomfortable popping or pain deep in the shoulder is worth checking out. If the pain doesn’t improve, see an orthopedist to determine the cause and treatment options. “Modify exercises to avoid pain,” says Dr. Geier. “You can still get a good shoulder or chest workout even if you have to avoid specific shoulder or chest exercises.”

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MAY 2021 MHL 49

Reducing Your Risk for Dementia

As you age, you may have concerns about the increased risk of dementia. You may have questions, too. Are there steps I can take to prevent it? Is there anything I can do to reduce my risk? There are currently no approaches that have been proven to effectively treat or prevent Alzheimer’s disease and related dementias. However, as with many other diseases, there may be steps you can take to help reduce your risk.

What Are Risk Factors?

A risk factor is something that may increase the chance of developing a disease.

Some risk factors can be controlled while others cannot. For example, a person is not able to control their age, which is the greatest known risk factor for Alzheimer’s and related dementias. Another uncontrollable risk factor is a person’s genes. Genes are structures in our body’s cells that are passed down from a person’s birth parents.

Changes in genes — even small changes — can cause diseases.

Race and gender are also factors that influence risk. Research shows that African Americans, American Indians, and Alaska Natives have the highest rates of dementia, and that risk factors may differ for women and men. Researchers are investigating what’s behind these differences.

However, people do have control over their behavior and lifestyle, which can influence their risk for certain diseases. For example, high blood pressure is a major

risk factor for heart disease. Lowering blood pressure with lifestyle changes or medication can help reduce a person’s risk for heart disease and heart attack.

To determine which risk factors may prevent a disease or condition, researchers first conduct observational studies to make associations. They then conduct carefully controlled clinical trials. For example, researchers identified an association between high blood pressure and heart attacks and then completed clinical trials to determine that lowering a person’s blood pressure would indeed lower the likelihood of having a heart attack. This is not to say that people who lower their blood pressure definitely won’t have a heart attack. But it significantly lowers the chances.

For Alzheimer’s and related dementias, no behavior or lifestyle factors have risen to the level of researchers being able to say: This will definitely prevent these diseases. But there are promising avenues.

What Can You Do? Although there is no effective treatment or proven prevention for Alzheimer’s and related dementias, in general, leading a healthy lifestyle may help address risk factors that have been associated with these diseases.

Control high blood pressure. High blood pressure, or hypertension, has harmful effects on the heart, blood vessels, and brain, and increases the risk of stroke and vascular dementia. Treating high blood pressure with medication and healthy lifestyle changes, such as exercising and quitting smoking, may help reduce the risk of dementia.

Manage blood sugar. Higher than normal levels of blood sugar, or glucose, can lead to diabetes and may increase the risk of heart disease, stroke, cognitive impairment, and dementia. Making healthy food choices, getting regular exercise, stopping smoking, and checking glucose levels can help manage blood sugar.

Maintain a healthy weight. Being overweight or obese increases the risk for related health problems such as diabetes and heart disease. Being active and choosing healthy foods can help maintain a healthy weight.

Eat a healthy diet. Aim for a mix of fruits and vegetables, whole grains, lean meats and seafood, unsaturated fats such as olive oil, low-fat or nonfat dairy products, and limited other fats and sugars.

Keep physically active. Physical activity has many health benefits, such as helping to prevent being overweight and having obesity, heart disease, stroke, and high blood pressure. Aim to get at least 150 minutes of moderate-intensity physical activity each week.

Stay mentally active. Lots of activities can help keep your mind active, including reading, playing board games, crafting or taking up a new hobby, learning a REDUCE>>page 55

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THE INDEPENDENT RETIREMENT LIFESTYLE Independent Retirement Communities are for active adults who want to live life to the fullest. Community living provides the opportunity to enjoy maintenance free living, financial security, fitness programs, healthy dining, socialization and educational sessions. Mowing the grass, shoveling the snow, repairing the kitchen faucet or paying real estate taxes can become a thing of the past. Before you can make a decision it is important to understand what senior community life is all about.

Some seniors have been misinformed and believe that Independent Retirement Communities are for “old folks” who belong in nursing homes, or need daily care. This is certainly not true.

Independent Retirement Communities offer the best in senior living options and keep seniors young at heart. Research shows that the more active and social you are, the longer you live, and the healthier you remain.

Independent Retirement Communities are more affordable than you ever imagined! If you add up the cost of annual repair and maintenance on your home, along with taxes, lawn care costs, utilities, etc, you might find that living in an Independent Retirement Community is the same cost or less! Retirement communities offer wide range of amenities to enhance your lifestyle. Indoor/outdoor swimming pools, recreation centers, exercise rooms, libraries, craft rooms, laundry services, housekeeping, and transportation are all possible options. On campus restaurant style dining, cafés and bistros can take the work out of meal preparation as well as offer a chance to dine with friends.

Independent Retirement Communities increase socialization and offer the opportunity to make new friends! From the moment you arrive, the sense of community and togetherness is apparent.

Although there is plenty of time for relaxation in your own apartment there are also many activities designed to bring residents together -- women’s groups,

men’s groups, bridge clubs, fitness groups, craft classes, book discussion groups, and many more options…you name it, it’s probably available!

Another benefit is transportation.

Some seniors enjoy driving for many years, and others prefer not to drive especially during inclement weather.

Either way, you will feel right at home using your own car or enjoying the luxury of door to door service. Transportation to the grocery store, doctor appointments, and local shopping malls is available.

Adult children feel great about their parents choice to live in an Independent Retirement Community. They love knowing that if anything happens, help is not far away. The fact that so many people are looking out for their parents safety and health gives great peace of mind. The level of activity and sense of community is second to none.

A Continuing Care Retirement Community (CCRC) like Tudor Oaks offers multiple levels of care. This type of retirement community gives active seniors the ability to enjoy an independent lifestyle with the knowledge that all of their needs will be met should their health care situation change.

A Senior Apartment Complex offers senior apartments with few if any amenities. Seniors in this community will need to move again if their needs change. It is interesting to note that the monthly rent over a period of time could use the saved funds that would have allowed the senior to enter a CCRC and have a continuum of care available.

Choosing the correct senior living community ensures that you or your loved one will have every opportunity to fully enjoy retirement, amidst a community of peers, with a full-range of activities in a safe environment. One of the most important things you can do when considering your retirement years is to plan ahead. Addressing financial and health issues early keeps families from having to deal with a crisis later.

LIFESTYLE>>page 55

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DIZZINESS CAN BE A DRAG Coping With Balance Disorders

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52 MHL MAY 2021

Most people feel dizzy now and then. But if that feeling persists or interferes with your daily life, it could be a sign of a balance disorder.

A balance disorder makes you feel as if you’re moving, spinning or floating, even though you’re quite still. More than 4 in 10 Americans will experience an episode of dizziness sometime during their lives that’s significant enough to send them to a doctor.

Dizziness can range from feeling lightheaded to woozy to disoriented. Feeling that you or your surroundings are spinning is called vertigo. Any of these sensations can be extremely distressing.

“Balance is a multisystem function,” explains NIH hearing and balance expert Dr. Daniel Sklare. It begins with a series of signals within the tiny balance organs of the inner ear. These organs work with your brain’s visual system to give you a sense of your body’s position. They also keep objects from blurring when your head moves.

Sense receptors in skin, joints and muscles also send balance-related signals to the brain. The brain receives and coordinates information from all these different body systems. Balance disorders can arise when any of these signals malfunction.

Because balance is so complex, it can be hard to figure out the underlying cause of certain problems. Some balance disorders can begin suddenly. They might arise from an ear infection, a head injury or certain medications. Low blood pressure can lead to dizziness when you stand up quickly. Disorders related to vision, muscles, bones or joints can also contribute to balance problems.

“As America gets older, many people with imbalance have a collection of these problems,” says Dr. Gordon Hughes, NIH clinical trials director for hearing and balance. “They might have aging of the ear, aging of vision, cataracts, muscle weakness from losing some muscle mass or arthritis in the hips, plus other problems like diabetes.”

Researchers have identified more than a dozen different balance disorders. The most common is a sudden, often harmless burst of vertigo that might arise with an abrupt change in the position of the head, like when you bend over to tie your shoes.

Technically known as benign paroxysmal positional vertigo (BPPV), this condition can result from a head injury or simply from getting older. BPPV sometimes occurs when tiny calcium crystals in the inner ear become displaced. In that case, your doctor can treat BPPV by carefully moving the head and body to reposition these particles. An NIH-supported clinical trial showed that this treatment works well for BPPV. Another common balance disorder is known as Ménière’s disease. It can develop at any age, but most often strikes adults between 40 and 60 years of age. Symptoms include intense vertigo, hearing loss, nausea, tinnitus (a ringing or buzzing in the ear) and a feeling of fullness in the ear. Ménière’s disease usually affects only one ear.

Some people with Ménière’s disease have single attacks of dizziness separated by long periods of time. Others may experience many attacks closer together over a number of days. Some affected people have vertigo so extreme that they lose their balance and fall. These episodes are called “drop attacks.”

An attack of Ménière’s symptoms, while not life-threatening, can feel completely overwhelming. The symptoms arise because of a change in fluid volume within the inner ear. But its underlying cause remains unknown. Scientists estimate that 6 in 10 people either get better on their own or can control their vertigo with diet, drugs or devices. In severe cases, surgical therapies can end the dizziness but might affect hearing.

ANTIOXIDANTS<<page 7

OK, But What Are Antioxidants Really? ​Flavonoids​: A class of plant pigments found in tea, citrus fruits, red wine, onion and apples. ​Indoles​: Found in cruciferous vegetables such as broccoli and cauliflower. ​Isoflavonoids​: Found in soybeans, tofu, lentils, peas and milk. Their derivatives are known as phytoestrogens. ​Zoochemicals​: Found in animal products like red meat, eggs and fish. They’re also derived from the plants that animals eat.

4 Ways to Get More Antioxidants 1. Add Fruits and Vegetables to Every Meal Deep-colored fruits and vegetables — such as berries, apples, plums, tomatoes, carrots and broccoli — are packed with antioxidants that are linked to protecting cells against heart disease and certain cancers, according to Harvard T.H. Chan School of Public Health.

What’s more, people who ate more foods with flavonols — which are found in the majority of fruits and vegetables — were observed to have a lower risk of developing Alzheimer’s disease years later, per a January 2020 study in ​Neurology.​ Aim to eat the recommended 1.5 to 2 cups of fruits and 2 to 3 cups of vegetables per day. Start by adding berries to oatmeal or cereal at breakfast; topping a sandwich with sliced tomatoes and lettuce at lunch; enjoying a fresh plum as a snack; and tossing some carrots and broccoli into a stir-fry at dinner to achieve an antioxidant-rich day.

2. Sip on Green Tea Green tea contains different types of antioxidants called catechins.

A February 2018 review in ​Molecules and Cells​ looked at the antioxidants in green tea — especially EGCG (epigallocatechin gallate) — and found that the antioxidant is linked to delaying the onset of cancer.

What’s more, the polyphenols in green tea have been associated with killing cancerous cells and stopping them from growing, according to the University of Maryland Medical Center. Green tea is most beneficial when it’s freshly brewed, medications, check with your doctor before drinking green tea.

3. Make Dark Chocolate Your Dessert of Choice

The darker the chocolate, the higher it is in antioxidants called flavonoids, which give it that dark color. Dark chocolate has been linked to reducing blood pressure, lowering cholesterol and lessening the risk for blood clots.

A June 2015 study in the journal ​Heart​found that eating dark chocolate regularly is associated with a reduced risk of adverse heart disease outcomes. Try pairing fresh berries with dark chocolate for an antioxidant-powered snack that’s a crowdpleaser.

4. Choose Red Wine Over White Compared to green grapes, red grapes contain more antioxidants, which are found in the skin of A June 2015 study dark red and purple grapes used to make red wine, in the journal ​Heart​ such as Cabernet.

Red wines contain resveratrol and a group of anti- found that eating oxidants called anthocyanins, which are linked to dark chocolate regucontrolling blood pressure, reducing damage to blood larly is associated vessels and protecting against heart disease, per Auwith a reduced risk of gust 2017 research in F ​ ood and Nutrition Research​.

The health benefits of alcohol follow a J-shaped adverse heart disease curve, meaning the protective effects are only seen outcomes. with moderate drinking, according to a May 2017 study in the ​Journal of Studies on Alcohol and Drugs.​ So, that’s not an excuse to down the whole bottle. Women over the age of 21 should stick to no more than one glass a day while men over 21 shouldn’t have more than two glasses, according to the Centers for Disease Control and Prevention. And if you don’t drink, there’s no need to start to reap the health benefits — simply snack on a bunch of dark red- or purple-skinned grapes instead!

Should You Take an Antioxidant Supplement?

When it comes to antioxidants, supplements aren’t the best way to go. “There is no evidence to support that antioxidant supplements can prevent chronic diseases,” Dineen says.

So, follow a food-first approach and follow an eating pattern based on whole- and minimally processed foods that supply antioxidant-rich vegetables, fruits, nuts and seeds.

This article originally appeared on livestrong.com.

ALL YOU COULD EVER WANT, RIGHT HERE. WHO WE ARE Mission Creek is the best local assisted living and memory care for you, your family, friends, and loved ones. We work hard to keep our residents and this community great.

WHAT WE DO We work directly with our residents and their families to keep everyone involved with their interests and pursuits. Your community remains at the center of life, alongside top-of-the-line care for a comfortable and fulfilling lifestyle.

VISIT SENIORLIFESTYLE.COM OR 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

MAY 2021 MHL 53

RECLAIM<<page 23

The Best Approach to Help Menopausal Symptoms and Reclaim Your Health

We strive to make you feel at home in every way possible because home is more than just a list of amenities... it’s about life on your terms.

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54 MHL MAY 2021

the ‘brain’ of our body. These bacteria regulate nearly all of our body’s functions, including influencing hormone balance and are very sensitive to what we eat and drink, as well as daily exercise and stress levels. When growth hormone levels fall, not only does the gut get leaky because of tight junction malfunction, but the integrity of the gut biome (which is heavily impacted by the quality of our food) is also compromised. When the gut leaks, inflammation abounds. This inflammation also impacts the brain. It makes the blood brain barrier leaky. This impacts clarity of thinking, mood, memory, and neurotransmitter levels.

Now imagine the scenario that I often see: a peri-menopausal woman whose hormones are out of balance with leaky gut, from which the majority of women suffer. We can safely see that hormone replacement, uterine ablation, birth control, or a hysterectomy will not solve this.

Progesterone levels are greatly affected by stress, exercise, and the food we eat. When we live a standard ‘American lifestyle,’ these levels fall, causing long term estrogen dominance.

This can cause hypertension, headaches, breast cysts, breast cancer, irritable bowel, endometriosis, fibroid tumors, weight gain, and fatigue. Progesterone relaxes the gut, supporting the gut flora that produce 90% of the serotonin present in our body. When progesterone levels decline, our mood, the clarity of our thinking and our emotional body is greatly impacted.

Most physicians who use bio-identical hormones in their practice, add natural estrogen to their patient’s regimens even if they do not have symptoms of estrogen withdrawal such as night sweats and hot flashes. This further aggravates estrogen dominance, loading transitioning vulnerable cells with too much estrogen, needlessly burdening the estrogen receptors in the breasts, the uterus, and the brain. What I have found in my 30 years of medical practice is that ‘less is more’ when it comes to hormone balance. Maintaining an estrogen to progesterone ratio of 5 to 10 is what gives women the greatest sense of well-being and symptom relief during menopause. This is done by adding natural or bio-identical progesterone at a dose which provides this therapeutic ratio. Not supplementing with natural estrogen after menopause is a wise choice, unless menopausal symptoms, like hot flashes, night sweats, and body aches are intense. If indicated, a small dose of progesterone works well after menopause to maintain health and well-being, and can virtually eliminate

most menopausal symptoms. Hormone balancing requires regular evaluation of blood levels every four months to make sure that estrogen to progesterone levels are staying balanced. Stress or changes in lifestyle can affect hormones leading to estrogen dominance, so it is very important to have levels checked three to four times a year.

Diet is an essential part of this integrative medical framework and eating a balanced, organic, and primarily plant based, high anti-oxidant diet with a broad-spectrum probiotic does Maintaining an esmore for trogen to progesh o r m o n e terone ratio of 5 balancing than any oth- to 10 is what gives er interven- women the greattion. Women est sense of wellin my medi- being and sympcal practice tom relief during who correct their diet and menopause. lifestyle have a much better response to hormone balancing than those who don’t. Furthermore, women whose diets are low in plants, have a higher rate of progesterone conversion to estrogen, furthering estrogen dominance.

Our bodies are designed to be healthy.

However, this health depends upon the choices we make. Achieving optimal health is not a complicated or difficult goal. It is a simple result of eating in alliance with nature, getting plenty of sleep, exercise, and maintaining worklife balance. I call this self-care. Selfcare requires consciousness. Without self-care, we become sick. With it, we can regain health, quickly and almost miraculously. Even diseases like cancer and Alzheimer’s are shown to be preventable and reversible through diet and lifestyle choices.

Think about it – no matter what state of health you are in, you can change it for the better through conscious choices.

And if you are a woman with symptoms of menopause, there is much you can do to improve your lifestyle and restore your microbiome, in addition to achieving a healthy hormone balance.

(1)https://ommanicenter.com/powerhealthy-gut/ ©May2021/Dec2018/Jun2015 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms.

REDUCE<<page 50

AGE<<page 33

Reducing Your Risk for Dementia

How To Feel Young And Live Life To The Fullest

new skill, working or volunteering, and socializing.

Stay connected with family and friends. Connecting with people and engaging in social activities can prevent social isolation and loneliness, which are linked to higher risks for cognitive decline and Alzheimer’s disease.

Treat hearing problems. Hearing loss may affect cognition and dementia risk in older adults and can make it more difficult to interact with others. Protect your ears from loud sounds to help prevent hearing loss and use hearing aids if needed.

Take care of your mental and physical health. This includes getting your recommended health screenings, managing chronic health issues such as depression or high cholesterol, and regularly checking in with your health care provider.

Sleep well. Sleeping well is important for both your mind and body. Try to get seven to eight hours of sleep each night.

Talk with your doctor if you are not getting enough sleep, sleeping poorly, or think you may have a sleep disorder.

Prevent head injury. Take steps to prevent falls and head injury, such as fallproofing your home and wearing shoes with nonskid soles that fully support your feet. Consider participating in fall prevention programs online or in your area. Also, wear seatbelts and helmets to help protect you from concussions and other brain injuries.

Drink less alcohol. Drinking too much alcohol can lead to falls and worsen health conditions such as diabetes, high blood pressure, stroke, memory loss, and mood disorders. The National Institute on Alcohol Abuse and Alcoholism (NIAAA), part of the National Institutes of Health, recommends that men should not have more than two drinks a day and women only one. Learn more at NIAAA’s Rethinking Drinking website.

Stop tobacco use. At any age, stopping smoking can improve your health and lower the risk of heart attack, stroke, and lung disease.

Researchers cannot say for certain whether making the above lifestyle changes will protect against dementia, but these changes are good for your health and are all part of making healthy choices as you age.

lems. Face your limitations with dignity and a healthy dose of humor.

Look for the silver lining. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Take daily action to deal with life’s challenges. When challenges seem too big to handle, sweeping them under the carpet often appears easier. But ignoring the problem doesn’t make it go away; it allows both the problem and your anxiety to build. Instead, take things one small step at a time. Even a small step can go a long way to boosting your confidence and reminding you that you are not powerless.

For more information please visit helpguide.org.

LIFESTYLE<<page 51

THE INDEPENDENT RETIREMENT LIFESTYLE Making the Emotional Transition Moving is hard. It can make anyone feel overwhelmed and stressed. However, these feelings are generally temporary and disappear after you establish your own routine. “Give it time and you will adjust,” said one resident. In talking with other residents, you will find many of them felt the same way. Some residents found comfort in talking with clergy. Others found comfort in talking to a neighbor or close friend.

Residents say the best strategy is to stay busy, introduce yourself to other residents, and participate in the activities. It is normal to have a tendency to stay in your apartment at first. Yet, getting out and meeting other residents as well as participating in activities were repeatedly identified as the quickest ways to become comfortable with your new surroundings.

Award-Winning Memory Care Better Quality of Life Peace of Mind

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Kloss, Audiologist atatMidwest Center, in Greenfield, WI. ds from hearing aid salespeople. the hearing aids off you will have a hearing loss.

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

Website: www.midwestaudiology.com Dr. Kloss has been an Audiologist in the Milwaukee Area for 28 years. owever, some hat make outrageous claimsaid about It issalespeople. a how goodwell ideathese to shop around when looking to buy a hearing aid so Several studies have Email: shown that an untreated loss S. (not76th wearing ads from hearing midwestaudiology@att.net He can be reachedhearing at 4818 St., Suite 3, Greenfield, WI 53220. ids you. and/or a or aiddevices or device purchase that from youyou can compare hearing aids when a hearing loss is 414-281-8300 detected) can result• inWebsite: increased www.midwestaudiology.com hearing Any aids hearing or hearing magazine adsprices and services. Most providers now have a Telephone Initial consults are free of charge. t that canlikely get be a waste of your time and money. ill most wherewell youthese can look up their services or search for company anxiety, depression, memory and may also be a risk factor for that make outrageous claimswebsite about how Email:loss, midwestaudiology@att.net nts are good, a company that you feel comfortable with and ask them k for you. Any hearing aid orreviews. device Find you purchase Alzheimer’s Disease and Dementia. diologist sort Initial consults areexperience. free of charge. will most likely be a waste oflots your and money. of time questions about the hearing aids they offer and what they think No two people are going to have the same would be best for you.

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

5

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

Call your insurance company to check your benefits.

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

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

6

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