Modern Health and Living May 2024

Be mindful in every aspect of your life! I am sure you have seen this opening line in my editor’s note time and again. Well, I am doing it again.

The weather has had some beautiful days and hopefully there are more than less sunshine to come in the beautiful month of May. Daily walks are on my mind.

Mother’s Day is coming up and I thought this might be my first one without my Titan Brady. But my sweet son decided that was not going to happen. So I will be spending it in Oshkosh with him and some of his teammates. He has told me that his friends think I am cool and we are going to the Mineshaft, play games, eat pizza and then end it all with glow in the dark mini golf. Perfect! I hope you find your joyous moments during May celebrating anything! That’s what life is about. My motto is always to chase fun. During this month that is the mission.

“Happiness is an emotion, whereas joy is more a state of being,” says Rebekkah Frunzac, M.D., general surgeon and chief wellness officer at Mayo Clinic Health System in Austin and Albert Lea, Minnesota. “When you are joyful, it doesn’t mean you are always giddy or happy. But, it means you can appreciate moments of happiness within the bigger context of life.”

I hope for peace. Peace in all ways needs to surround us to live a fulfilled life. Invoke Kindness.

Welcome the warmer weather, be mindful and eat in good health.

Happy Mother’s Day!

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 and Home Instead

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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.

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Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy.

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How to Do the Alligator Crawl Exercise to Light Up Your Core and Upper Body

By Jaime Osnato

Donkey kicks to inchworms and bear planks — there’s no shortage of exercises inspired by animals. Now, you can add alligator crawls to the list.

The full-body exercise – named for the low-to-the-ground movement pattern that mimics an alligator’s walk – combines a plank, a push-up and a crawl.

“This dynamic movement works all the major muscles in your body,” with a particular emphasis on strengthening your core, shoulder and triceps, says Meggan Berg, CPT, a personal trainer and yoga instructor at Life Time Champions in Houston.

It also improves hip flexibility and doubles as low-impact cardio. Talk about a bang-for-your-buck exercise.

Because the alligator crawl is an advanced body-weight exercise — it requires full-body strength and coordination of multiple muscle groups — it can be pretty strenuous. To avoid getting too tuckered out, Berg recommends mixing the movement into your regular strength routine once or twice a week.

How to Do the Alligator Crawl

Skill Level Advanced

Region Full Body

Begin in a high plank position with your feet hip-width apart and your hands directly under your shoulders.

Walk your left hand forward while drawing your right knee toward your right elbow. As you do this, lower yourself toward the ground into a push-up, hovering an inch or two above the ground.

Press into your palms and push the floor away to come back up to a high plank. Repeat on the opposite side.

Continue this pattern, alternating as you move forward.

Tip

If the move is too challenging, you can modify it to match your current fitness level and progress it slowly.

One way to modify is to nix the traveling element of the exercise. Instead, stay in a stationary plank as you draw one knee to one elbow at a time, then perform a push-up, Berg says. To make it even easier, you can do the push-up on your knees.

You can also try a traveling plank variation like bear crawls, Berg says. Bear crawls—which involve crawling on all fours with your knees hovering a few inches off the ground — have a similar movement pattern to alligator crawls (minus the push-ups), but they put less stress on your joints and your low back.

5 Alligator Crawl Benefits

Here are the top reasons to add the alligator crawl to your weekly exercise rotation.

1. It Challenges Your Core

Berg calls the alligator crawl “a core-strengthening superhero” because it recruits your entire core. And we’re not just talking about your rectus abdominis (i.e., your six-pack muscles)

This move works all the muscles deep within your abs ‌and‌ back. This includes the transverse abdominis (deepest ab muscle), obliques (muscles on the sides of your torso) and multifidus muscle (deepest low back muscle) just to name a few.

2. It Builds Shoulder Strength and Stability

CRAWL>> page 7

Both planks and push-ups are stupendous for shoulder strength and stability. The alligator crawl, which takes both these exercises to the next level, delivers double the shoulder benefits.

The alligator crawl targets the front and middle portion of your shoulders, along with the muscles that surround your shoulders, to enhance stability and strength, Berg says.

Prioritizing shoulder strength and stability can help offset the effects of slouching at a computer all day ‌and‌ minimize your risk of injury and pain.

3. It Taxes Your Triceps (and Challenges Your Biceps)

Like traditional push-ups, alligator crawls target your triceps. But your triceps get an even bigger burn because of the increased load (when you lift one leg, your weight is redistributed among three limbs, with your arms bearing most of the burden).

For an even tougher triceps workout, slow down your pace. This will increase your triceps’ time under tension (the amount of time a muscle is under strain) to build greater strength and muscle.

And while traditional push-ups primarily tax your triceps, the alligator crawl also works your biceps as well, Berg says. That’s a big bonus.

4. It Stretches Your Hip Flexors

Alligator crawls build core and upper-body strength, but they also have lowerbody benefits. Specifically, they help loosen your hip flexors.

With this exercise, “you get a stretch with your hip flexors as well as the opportunity to work on hip mobility,” Berg says. Because many of us contend with tight hips (due to sitting all day), any opportunity to improve hip flexibility and mobility is a great thing.

Just keep in mind, loose, limber hips won’t happen overnight. “Increasing mobility and flexibility takes time,” Berg says.

5. It Doubles as Low-Impact Cardio

Move over treadmill; you can get a killer cardio session with alligator crawls. “The alligator crawl not only offers strength benefits, but it also offers cardiovascular benefits,” Berg says.

Best part, you don’t even have to jump. “Because you are working your whole body, your heart rate will increase,” Berg says. Working all the major muscle groups also results in greater endurance, she adds.

To boost the cardio benefits, simply increase your speed and feel your heart really start pumping.

This article origanally appeared on livestrong.com.

What muscles do planks work?

Plank exercises work your core muscles, which are located between your pelvic floor and diaphragm. The area is also known as your trunk. These muscles support your movements and stabilize the spine.

Core muscles include:

*Rectus abdominis (referred to as “abs”).

*Obliques (run along the side of your abdomen).

*Transversus abdominis (a deep abdominal muscle that wraps around your sides and spine).

3 Crucial Exercise Benefits

Most People Don’t Recognize

Authored by: Martin

WJohnson, DHM, Owner and Natural Health Consultant

hen I mention the words ‘exercise benefits’, you might immediately think of heart or cardio vascular health, strengthening muscles, increasing metabolism and improving circulation. These benefits are all true and very important, but there are three other benefits that are crucial to our everyday health: improved bone density, consistent flushing of toxins from your body and brain stimulation.

1. Improved Bone Density

Strengthening bones can be impacted using resistance training, i.e. “lifting weights.” The more load you put on your skeletal structure, the more the bone cells will respond to build stronger bone. Stronger bones result in fewer injuries as we age.

Other options for strengthening bones include:

· Utilizing weight machines at your local gym

· Strengthening muscles with stretchy resistant bands

· Use your own body weight by doing exercises like push-ups, squats, planks, lunges, step-ups, abdominal crunches, chin-ups, and 100s of other strength training exercises.

· Try exercises with weighted medicine balls

· Utilize household items for weights, if you don’t want to purchase any

2. Flushing of Toxins

Your lymphatic system flushes toxins that build up in your body. However, unlike your circulatory system, it doesn’t have a pump (the heart) to push the fluid around. Instead, the lymphatic fluid relies on muscle movement to operate properly. A lack of movement equates to stagnant lymph fluid which can equate to lack of toxins moving out effectively. The more you increase your heart rate, the faster you move blood through the vessels, which also helps eliminate toxins promptly. If toxins build up, this could lead to inflammation which can cause chronic illnesses such as autoimmune diseases, heart disease, dementia, and even cancer.

3. Brain Stimulation

The third benefit often not considered is brain stimulation for your health. In a study done at the University of British Columbia, researchers found that regular aerobic exercise that gets your heart pumping appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. This finding comes at a critical time since researchers currently say that one new case of dementia is detected every four seconds globally! Four seconds! They estimate that by the year 2050 more than 115 million people will have dementia worldwide.

The above information highlights how crucial it is for us to keep up with preventative health measures like exercise, the proper therapeutic whole food supplements and balancing our body chemistry through dietary intake! Commitment to these areas can seriously minimize your chances of being a part of a negative health statistic.

Please stay proactive with your health!

If you struggle with poor digestive health, weight loss resistance, allergies, fatigue, brain fog, joint pain, or even an autoimmune disease, I would encourage you to get to the root cause and don’t settle for it being covered up with medication. It will only get worse over time.

Give us a call 262-251-2929 to schedule a no-charge 10-minute phone consult with a natural health practitioner, to see how we can help!

My Journey to Give Back to the Elderly

By Ester Milchtein, Volunteer Ombudsman

In 2022 I applied to become a Volunteer Ombudsman to serve older adults living in long term care homes. I didn’t know Volunteer Ombudsmen and Ombudsmen existed until our family needed one.

The word Ombudsman (Om-budzman) is Scandinavian. In North America this has come to mean “helper,” advocate or “voice of the people.” In Wisconsin, the Ombudsman Program is administered by the State of Wisconsin Board on Aging and Long Term Care (BOALTC), and advocacy services are provided at no cost. The mission of the Long Term Care Ombudsman Program is to seek resolution of problems and advocate for the rights of clients with the goal of enhancing quality of life and quality of care.

Volunteer Ombudsmen are volunteers like me who work with residents and their family members to address concerns and complaints by providing support, education, and empowerment. Volunteer Ombudsmen can assist residents by encouraging them to self-advocate or by providing a voice for those who cannot. A Volunteer Ombudsman meets with designated nursing home staff after each visit to share

resident’s comments and observations.

With resident permission, a Volunteer Ombudsman can report specific complaints to the nursing home staff for resolution. A Volunteer Ombudsman also provides updates and referrals to the Regional Ombudsmen who are full-time employees of BOALTC.

For many years my dear mother, of blessed memory, was assisted by an Ombudsman in another state. I am very grateful for all the meetings she attended, even when it was just to be a presence to show that my mother mattered. The Ombudsman was there to listen, support and to explain the federal laws, namely those laws that pertained to the rights of long-term care consumers. She was someone outside of the facility, rehab or hospital that could explain what we didn’t understand, and give an honest, down to earth explanation of my mother’s rights. An Ombudsman is someone who can be reached out to for assistance.

Being a Volunteer Ombudsman for the Board on Aging and Long Term Care is a privilege for me and really does make a difference in the lives of the residents served, as well as myself. Anyone interested in applying to become a Volunteer Ombudsman can call 1-800-815-0015 for more information. http://longtermcare.wi.gov.

Retirement can be a wonderful time that people often spend relaxing, traveling, and pursuing their hobbies. But many seniors also find themselves pulled towards something more: a desire to give back and use their time to continue making the world a better place.

Fortunately, there are plenty of opportunities to make this happen! The benefits of volunteering for seniors extend to so many areas of life, from physical and mental to social and emotional.

Many people derive a sense of identity from their work and contributions to the world, so retiring can sometimes leave people looking for something new to do. Volunteering provides the time and opportunity to focus on causes that are important to you.

8 Ways to Get More Protein in Your Diet as You Age

As we age, maintaining a balanced and nutritious diet becomes increasingly important for our overall health and well-being. Protein, often referred to as the “building block of life,” plays a crucial role in maintaining muscle mass, supporting the immune system, repairing our cells, and more.

If you’ve discussed the need to incorporate more protein into your diet with your healthcare provider, we’ve got you covered with some helpful suggestions! In this article, we’ll explore creative and practical ways to get more protein in your diet, with a focus on healthy, plant-forward sources that are easy to add to your daily routine. If you choose to include meat in your diet, opt for leaner varieties to maximize protein intake while minimizing saturated fat.

Harness the power of nuts and seeds

Nuts and seeds are versatile and nutrient-dense sources of protein that can easily be incorporated into your diet. Sprinkle a handful of almonds, walnuts, or

pumpkin seeds over your morning oatmeal or yogurt. Munch on trail mix for a satisfying and protein-rich midday energy boost. Spread creamy nut butters on whole-grain toast, apple slices, or celery sticks. (Just be mindful of portion sizes, as nuts and spreads can be calorie-dense.)

Find your favorite protein shakes & smoothies

For a convenient and sip-able protein boost, consider adding protein shakes or smoothies to your routine. You can keep nutritious bottled protein shakes on hand for grab-and-go convenience or make your own fruit and protein smoothie for breakfast or a snack. Stock up with frozen fruits, greens like spinach and kale, and a plant-based protein powder, then blend everything up with your juice or milk of choice.

Use tofu in creative ways

Tofu is an often-overlooked ingredient in our part of the culinary world, but you don’t have to be vegetarian or vegan to enjoy it! It can take on various textures and flavors, making it an excellent protein boost for a wide variety of dishes. Try pureeing silken tofu into creamy sauces or soups (or even smoothies!) to thicken them and add protein without altering the taste. Marinate and bake firm tofu for a flavorful and satisfying main course. Tofu’s versatility allows you to explore different cooking methods and experiment with new flavors — check out these beginner-friendly tofu recipes.

Embrace cooking with legumes

Beans, lentils, and chickpeas are some of the most affordable kitchen staples you can find and are also rich sources of protein and fiber. Incorporate legumes into your diet by making hearty stews, soups, and chili (or stocking up on canned versions) during colder months. In the summer, swap the soups for delicious chilled bean salads with an array of colorful vegetables and herbs. A diet rich in legumes offers benefits like heart health, reduced cancer and diabetes risk, and more. Add them to your diet gradually to help your digestive system adjust. If you’re using dried beans, it can help to soak them before use.

Try ancient grains like quinoa

Quinoa, amaranth, teff, and farro are just a few examples of ancient grains that pack a punch when it comes to protein. Introduce a medley of unique textures and flavors to your meals by choosing one of these grains now and then instead of rice or pasta! Start with simple ancient grains recipes like roasted vegetable and grain bowls, soups, salads, porridge, and even quinoa-stuffed peppers. Qui-

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Racing’s Glorious Past Comes To Life

Road America

The 2024s eason kicks off this spring. Located in Wisconsin’s scenic Kettle Moraine, Elkhart Lakes’s Road America Inc. is one of the world’s fastest racing tracks. Road America has fun events coming up for all ages. Get to the track!

SVRA Vintage Festival Weekend

a SpeedTour Event

May 17-1, 2024

Racing’s glorious past comes to life May 17-19, 2024, as the SVRA Vintage Festival Weekend returns to Road America. The 2024 season kick-off event will showcase all the sights and sounds from motorsport’s pioneering age to modern-era racecars. The event features a packed schedule. Races will feature cars spanning several decades — many of the entries having previously competed at Le Mans and the Indy 500.

SVRA (Sportscar Vintage Racing Association) SpeedTour events offer tightly regulated, wheel-to-wheel racing with a lineup that includes race groups for all SVRA classes. Classes include 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.

MotoAmerica Superbikes & Vintage MotoFest

May 1-June 2, 2024

MotoAmerica Superbikes races are returning to America’s National Park of Speed on May 31-June 2, 2024. Enjoy qualifying on Friday and all-day racing on Saturday & Sunday! Seven classes of road racing – Medallia Superbikes, Supersport, Stock 1000, Junior Cup, Mission King of the Baggers & Royal Enfield Women’s Build. Train.Race. Meet the riders in our open race paddock! Camping, VIP, and Fan Lap packages are available. Saturday features Vintage MotoFest, which includes a ridein bike show and competition, live bands, and stunt shows. Children 16 years old and younger receive free general admission at the gate with a paying adult

Vintage MotoFest

A highlight of the MotoAmerica Superbike weekend is Road America’s Vintage MotoFest on Saturday, June 1. Regarded as the premier Wisconsin ride-in vintage motorcycle show and party featuring an eclectic mix of Euro, Japanese, and American vintage motorcycles. All makes, and models are welcome! Enter your motorcycle upon arrival Saturday morning between 9-11 a.m.

MotorcycleBuys.com

Bike Show Classes:

Café Racer

Rat Bike

Scooter

Chopper

Race

Sport Bike

Military Bike

Stock/Restored

Fan’s Choice

Judge’s Choice

In addition to the ride-in-show and competition, enjoy stunt shows, premium motorcycle vendors from throughout the country, and live music.

New this season is the opportunity to upgrade admission tickets to include access to the VIP Tower suites. The VIP Tower is located right at the Start/Finish line on the front straight across from the Main Paddock. Suites are furnished, climate-controlled, staffed with an attendant, and have restrooms conveniently located on the same floor. Two high-definition screens feature timing and scoring and a live feed of the races. Learn more about this event and what all the upgrades includes at www.ROADAMERICA.COM.

MDs Offer Tips to Protect Your Vision at Every Age

Take care of your body. It’s the only place you have to live. ~Jim Rohn

By Carolyn Vescio & Cheryl Dejewski

Did you know that a human embryo’s eyes begin to develop at week seven? By week 28, a baby’s eyelids are formed and partially open. And, as soon as he or she is welcomed into the world, they will begin taking in vast amounts of visual information. While much of what happens to a person’s eyes over the course of a lifetime is dictated by genetics, there are many steps that can be taken to protect your vision as you age.

Childhood

At birth, an infant’s eyes are checked as part of a comprehensive newborn exam. A baby’s eyes should also be evaluated by his or her pediatrician at six

months of age and between the ages of three and four. The doctor will confirm proper development and alignment of the eyes to rule out strabismus (commonly called “crossed eyes,” a condition where the eyes look in different directions) and amblyopia (also known as “lazy eye,” a condition in which vision develops properly in one eye but not the other). Any unusual findings should prompt an immediate referral to an ophthalmologist or optometrist.

Since up to 80 percent of learning occurs visually, parents should schedule an eye exam for their child prior to entering kindergarten. The most common eye problem found during these exams is myopia (or, “nearsightedness”)—the inability to see letters or objects at a distance.

As children become more active in sports and other activities, injury prevention becomes increasingly important. Be sure to buy toys that are age appropriate and avoid those that fly or shoot. And, be certain to enforce (and model yourself) the use of proper eye protection, such as safety glasses, swim goggles, sunglasses and hats.

Finding and removing hazards from a child’s environment and providing proper supervision can go a long way in protecting his or her vision. Be sure to keep sharp objects out of reach, lock up poisonous chemicals (like cleaning solutions), and make sure play areas are safe from hard sharp edges. If your child does sustain an eye injury, seek immediate medical attention.

In Your 20s

People in their 20s need to be mindful of many of the common sense things they were told to do as children, such as using proper sun protection. “Ultraviolet (UV) rays can burn your cornea, which is the clear outer layer of your eye,” notes Brett Rhode, MD, senior partner at Eye Care Specialists, one of the state’s leading ophthalmology practices. “UV rays can also lead to the development of cataracts (a clouding of the natural lens inside the eye), and age-related macular degeneration or AMD, (an eye condition in which the specialized area of the retina responsible for sharp central vision and color discrimination is damaged). Make sure to wear lenses that are rated to block out 99%-100% of UVA and UVB light. A dark lens does not automatically mean you are getting proper UV protection.”

Safety glasses should be used when working in a hazardous environment, doing activities like wood- or metal-working, and when participating in sports, VISION>>page 14

such as basketball, soccer or skiing. If you wear contact lenses, remember that proper handling, cleaning, storing and wearing habits are essential. Do not sleep with your contact lenses in. If you develop an eye infection (signs include redness, burning or excessive tearing), remove your contact lenses and discontinue use until you see your eye doctor.

“One of the most important things you can do for your eyes, as well as your overall health, is to not smoke. Smoking has been proven to increase the risk and severity of AMD, which is the leading cause of central vision blindness in older Americans, by up to 3-4 times. Smoking has also been linked to cataract development and dry eye disease,” adds Rhode, who is also a continuing education instructor for local physicians.

In Your 30s

Most of us are still lucky enough to have healthy eyes when we reach our 30s, however, the strains of everyday life can take a toll on how our eyes feel. If you are on a computer much of the day, you may notice eye fatigue, difficulty focusing and discomfort. “Computer monitors don’t actually damage vision, but they might cause eye strain,” says Daniel Ferguson, MD, an eye care specialist who sees patients from all walks of life from throughout southeastern Wisconsin. “Rearranging your work-station, frequently staring away from the screen, blinking more often, and/or getting proper glasses can often relieve these symptoms. Selecting a high-resolution, anti-glare computer screen and adjusting the text size, contrast, and brightness settings can also improve readability and visual comfort.”

For women, hormonal fluctuations can affect vision. While this is usually temporary and nothing to worry about, you should discuss any changes with your eye care specialist. Pregnant women may experience dry eyes, puffy eyelids, and migraine headaches that cause light sensitivity. Menopause, birth control pills, and hormone replacement therapy can also affect the moisture and comfort of your eyes. As described later, there are treatment options for dry eye problems. With family, career and other obligations, it can be challenging to get the rest you need. A good night’s sleep is not only good for your overall health; it can also give you a refreshed “outlook” on the day.

In Your 40s

As you approach your mid-forties, you may develop “presbyopia”—an agerelated decreased ability to focus on near objects that is typically corrected with the use of reading glasses or bifocal lenses.

If you haven’t already, it is a good idea to have a baseline dilated eye exam performed now and every 1-2 years thereafter to examine the overall health of your eyes and check for any developing problems such as glaucoma (a sightthreatening condition typically related to abnormally high fluid pressure inside the eye) and the previously mentioned AMD.

A visit to the eye doctor is essential if you have diabetes to check for signs of diabetic retinopathy, a complication of high blood sugar levels that damages the blood vessels in the retina and can cause blurring of vision and permanent visual impairment. Keeping blood sugar under control and scheduling regular eye exams with an eye care specialist are two of the best means of protection. “When treatment is necessary, we have been very pleased with the success of medications (like Avastin, Eylea, Lucentis and Vabysmo) that can be painlessly injected directly into the eye to decrease leakage from blood vessels and decrease the growth of new abnormal vessels—thus staving off progression of the disease,” states Daniel Paskowitz, MD a skilled ophthalmologist with credentials from both Harvard and Johns Hopkins. “We have seen some amazing results, including not only stabilization of vision, but in some cases, improvement in sight.”

In Your 50s and beyond

In addition to glaucoma, diabetic eye disease and AMD, it is important to be monitored for signs of cataract development. “A cataract is a gradual, painless clouding of the eye’s natural lens located behind the pupil,” explains eye care specialist and continuing education lecturer Michael Raciti, MD. “As the clouding advances, it can blur and glare vision to the point of interfering with day-today functioning. This clouding may take years or just months to progress.” Six out of 10 people over age 60, and almost everyone over age 80 has or has had a cataract. The only effective treatment is to make an opening in the eye, surgically remove the cloudy lens (cataract), and replace it with an intraocular lens implant to once again focus light rays onto the retina.

Dry eye disease can worsen with age due to decreased tear production. Your eye care specialist can conduct several tests to make an accurate diagnosis and determine which treatment method is best for you, including over-the-counter artificial tears, punctual plugs, prescription eye drops (such as Restasis, Xiidra and Cequa), or procedures/strategies to alleviate oil gland blockage (such as warm compresses, eye masks, Lipiflow, etc.).

Be Good To Yourself—At Every Age

VISION>>page 31

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Visit our state-of-the-art, beautifully renovated Assistive Technology Center and meet at no charge with technology experts to determine your needs for the latest assistive devices. Appointment is preferred. Walk-ins Welcome!

Call or visit us today or get more information at hearwi.org We are conveniently located on 102nd and National Ave.

Address: 10243 W. National Avenue, West Allis, WI 53227 Phone: 414-604-2200 • Email: info@hearwi.org

Ten Benefits of Gardening

Whether it’s tending a large vegetable plot, working in a community garden or planting a few potted pansies, gardening can do wonders for a senior’s overall health and well-being.

“For many seniors, gardening is much more than a hobby. Being outdoors and digging in the dirt is a great way for seniors to improve their physical and emotional health,” said Austin Blilie, Chief Operating Officer at Tudor Oaks Home Care’s parent organization, ABHM. “With a little help, even seniors with limited space, mobility issues or other aging challenges can enjoy the benefits of gardening.”

Here are ten ways your aging loved ones can benefit from gardening:

It burns calories. Gardening is considered moderate-intensity exercise. According to the Centers for Disease Control and Prevention (CDC), your senior will burn about 330 calories doing one hour of light gardening and yard work – more than walking at a moderate pace for the same amount of time.

It’s a stress reliever. Studies show gardening can lower levels of cortisol (known as the stress hormone) which causes stress, anxiety and high blood pressure.It’s good for the bones. When your skin soaks up the sun, it prompts the body to make vitamin D – which helps the body absorb calcium. (Remember to always use sunscreen!)

It helps maintain dexterity. Gardening requires the use of both fine and gross motor skills – which will help maintain dexterity.

It’s great exercise. While it might not seem to be as vigorous a workout as running, swimming or Zumba, working in the garden is a great form of

exercise. It can help improve mobility, flexibility and range of motion while lowering the risk of heart attack and stroke.

It’s enhances the immune system. There’s a lot of “friendly” bacteria (mycobacterium vaccae) in garden dirt, which has been found to alleviate problems, like asthma, allergies and psoriasis.

It may reduce the risk of dementia. Gardening requires a lot of hand/eye coordination as well as sensory awareness, which may be why researchers have found that it helps to lower the risk of dementia. One studyshowed daily gardening reduces the risk by 36 percent.

It’s a mood booster. Fresh air and sunshine can do wonders for your senior’s mood, because it boosts serotonin levels in the brain – that’s the hormone that helps people feel calm and centered.

It often improves nutrition. Growing fruits and vegetables is great motivation to eat healthier foods.

It can create social opportunities. Community gardens provide a space for interacting with old friends and meeting new people.

“If your senior has mobility or range of motion issues, consider providing them with raised beds or trellises, so they can grow vertical garden plants like cucumbers, beans, peppers and tomatoes. When space is limited, container gardens are a great option,” Blilie said. “And, if they need a little extra assistance, our caregivers can help. We love helping our clients with gardening – from picking out plants to watering, weed-pulling and other tasks.”

For information about all of the servies Tudor Oaks Home Care caregivers provide, visit TudorOaksHomeCare.com.

Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.

THE WELL BEING Lifestyle

A Haven of Care for Older Adults

Our loved ones are precious to us. That’s why we arrange specialized care for them when we notice age-related conditions or dementia emerging. But that care should also be personalized and compassionate, plus enhance one’s well-being — exactly what Catholic Charities Adult Day Center (ADC) in Milwaukee provides.

Walking into the ADC, you’ll see it has a home-like atmosphere with experienced staff who focus on health and wellness. “After I took a tour, I knew this was the right place for my mom — every staff member is just so kind and devoted,” says a members’ daughter. “I really appreciate she’s cared for in such a loving way.” But beyond just experience, the staff is dedicated. Staff, according to director Annette Jankowski, have been working at the ADC for more than twelve years.

For ADC members, their daily routine involves companionship and activities: crafts, games, reading and listening to visiting musicians such as harpists and violinists. Certified nursing assistants ensure each member receives the personalized services they need. These may include bathing services, daily exercise or quiet time when they need it. The center is safe, comfortable and invigorating.

“Our center’s goal is for our seniors to remain living in their home as long as possible. A healthy daytime environment definitely helps,” says ADC director Annette Jankowski. “Having a loved one join the ADC early, when you begin thinking about extra care, is best. We often hear family members say, ‘I wish I would have called sooner.’”

The ADC is located at 1919 N. 60th St in Milwaukee, accessible to local families and those in surrounding communities like Waukesha, Brookfield, West Allis and Menomonee Falls. “I wish the world would know the Adult Day Center exists,” says volunteer Kathleen Cepelka. “This is a haven of safety, love and care.”

Know a loved one who needs daytime care? Email the director at ajankowski@ ccmke.org or call Catholic Charities ADC at 414.771.6063.

Adult Day Cares

As the number of elderly continues to increase dramatically, families are often faced with exploring how to secure needed care and assistance for a frail or func tionally impaired relative. These decisions are often made in times of high stress and families frequently do not have the time needed to explore all potential care options. One important source of family support that is often overlooked or not even known to be a feasible option is adult day care. This article will help the reader gain better understanding of this important service and who might benefit from enrollment in such a program.

Adult day care programs are an invaluable alternative to traditional long-term care placement, provide needed support to family caregivers and can often less en health care expenses for consumers and the health care system. Programs are staffed by a full range of interdisciplinary professionals who provide clients with health monitoring, leisure activities, socialization opportunities and assist ance with activities of daily living (ADLs). For caregivers, adult day programs offer respite, support group opportunities and access to supplementary networks and resources. In addition, these centers can reduce out of pocket health care expenses, lessen use of high cost centers such as emergency departments and delay institutionalization.

The Balance Between Appetite and Exercise

By Amy Goldwater, M.S.

Does exercise influence appetite? Does exercise increase appetite? Does exercise stimulate hunger? The answers to these are the same as for many of life’s meaningful questions: Yes and No!

Theories abound concerning the mechanisms that regulate food intake. Some sources indicate that the hypothalamus (the part of the brain that regulates appetite) closely monitors levels of certain nutrients in the blood. When these levels fall, the brain signals us to eat.

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

Hormones

Some researchers are focusing on the hormones leptin and peptidYY, which scientists believe signal the brain when a person is full and needs to stop eating. It is believed that if we can enhance these levels in the blood, people may find it easier to control their hunger urges.

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

Exercise

Here’s where the Yes and No answers come in:

There are studies that suggest that exercise suppresses the appetite by affecting appetite hormones. While some research suggests that exercise stimulates hunger and food intake, most short-term studies (where hunger and food intake are evaluated right after the workout) do not find this to be true. In fact, vigorous exercise has been found to reduce hunger, although the effect is temporary and unlikely to have a long-term impact on overall food intake. A criticism of these types of studies is that hunger and food intake were not tracked for a long enough time period. In a study where participants were followed for up to 14 days, researchers found, on average, that 30% of the calories burned during exercise were compensated for. In other words, people increased their food intake by a small amount, but not nearly enough to cover the total calories burned during physical activity.

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

Behavioral reasons

Another cause for eating more in response to exercise may be due to behavioral reasons (“I worked out, so now I can have a bowl of chips”). Overestimating calories burned during exercise and underestimating food intake is a common occurrence. There are people who increase the amount of calories they eat after they start exercising as a sort of reward for working out. Some make high-calo-

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Who Benefits from 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 lim-

ited. 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.

The Antiaging Movement:

Preventing and Reversing Cognitive and Physical Decline

Maintaining good health does not come by accident and is essential for preventing cognitive and physical decline. These last several months have been met with an unprecedented time in our history when we are faced with a pandemic caused by a highly contagious virus. We have all heard and are trying to follow the tips to keep us healthy including frequent hand washing, masking in public, social distancing, regular checkups with recommended vaccinations and healthy lifestyle.

We are fortunate to live in an era when we can make smart lifestyle choices to prevent and even reverse cognitive and physical decline. Most of us are aware that a healthy diet for an adult is low in carbohydrates, simple sugars and processed foods and high in fiber, fresh fruits and vegetables, unsaturated fats, and omega-3 fatty acids. The Mediterranean diet meets all of these criteria but is not necessarily the best for weight loss. Intermittent fasting and Keto-diets are also gaining in popularity to help with weight loss. Keeping weight under control is necessary to prevent colon, breast and endometrial cancers, diabetes, depression, heart attack, stroke and early death. Increasing movement and exercise along with watching your diet is the main approach to weight control. Aim for 150 minutes of moderate-intensity exercise each week with strength training with weights three times per week.

Regular checkups are needed to assess your blood pressure, cholesterol and risk for other chronic diseases such as certain cancers, diabetes,

thyroid dysfunction and osteoporosis. Treating hypertension is very important in preventing decline of cognitive function, preventing stroke and heart attack, as well as dementia. Monitoring and treating lipid abnormalities prevents the buildup of atherosclerotic plaques that cut off blood supply and oxygen to the brain and heart which also cause dementia, heart and vascular disease. If your Hemoglobin A1C is over 5.8% and your fasting blood sugar is over 99 mg/dl, you are headed towards diabetes which also elevates the risk for dementia.

Treating an underactive thyroid, insomnia, chronic depression and preventing chronic infection will also help to prevent cognitive and physical decline. Alerting your provider if you have unusual or persistent pain, abnormal bleeding from any orifice or fatigue can also be lifesaving!

Even in this unusual time of a pandemic, do not deny yourself proper medical care! Once the diagnosis of a problem is made, the earlier an individualized protocol can be developed to recode the affected network. The earlier the anti-aging protocol is started to stop the inflammatory process, the better the chance to preserve and maintain the affected body parts. Many of these disease processes have genetic markers and genetic testing is now becoming widely available and affordable. Protocols may vary but all include diet and exercise recommendations as well as supplementation of vitamin and mineral deficiencies. The sooner you get started, the better the chance you have for complete reversal and protection.

For more information visit cedarburgfamilywellnessaesthetics.com.

Dr. Janice Alexander

Natural Eco-friendly Burial

May is Lupus Awareness Month

LFA, WI Chapter’s flagship event, the Walk to End Lupus Now –Milwaukee, returns to beautiful Hoyt Park in Wauwatosa on Saturday, May 11

May is lupus awareness month, a time when the Lupus Foundation of America, Wisconsin Chapter, as well as the national foundation and its Chapter Network, escalates its efforts to bring understanding to this mysterious and cruel disease. With awareness comes advocacy, research, education, and support – all necessary components to deeper understanding and, ultimately, a cure for lupus.

This year, Wisconsin Governor Tony Evers signed a proclamation designating May as Lupus Awareness Month in Wisconsin, and Milwaukee Mayor Cavalier Johnson has proclaimed Friday, May 10 as Put On Purple Day as part of a worldwide effort to make lupus visible by wearing purple that day and telling people why you’re doing it.

LFA, WI Chapter’s flagship event, the Walk to End Lupus Now – Milwaukee, returns to beautiful Hoyt Park in Wauwatosa on Saturday, May 11. Pre-registration is available at lupuswi.org, and event day registration opens at the park at 8am. Hoyt Park will be full of family-friendly activities like photos with mascots and characters, dance and cheer team performances, face painting, and a decoration station where you can get creative and show support for the lupus warriors in your life.

Information about all of LFA, WI Chapter’s programming can be found on our website at lupuswi.org.

On Thursday, May 30, the Lupus Medical Symposium returns to the Dean Roe Auditorium at Froedtert & the Medical College of Wisconsin. This program is free and open to the public, and will feature the presentation “Steroids in Lupus Treatment: The Good & The Bad” by Froedtert & the Medical College’s own Dr. David Gazeley.

Someone you know has lupus, a chronic autoimmune disease with no single cause and no cure. While some symptoms of lupus are visible – skin rashes, hair loss, swelling caused by steroids used for treatment – many are not. People with lupus suffer from chronic pain, chronic fatigue, joint pain, confusion, organ dam-

age, and sensitivity to UV light because their immune systems attack their own tissue. For many, lupus is an “invisible disease;” their bodies are fighting a daily battle but on the outside, they don’t “look sick.”

It is for this reason that awareness is of critical importance for lupus advocates. Despite an estimated five million people worldwide – nearly 30,000 in Wisconsin alone – who suffer from its devastating effects, many people have never heard of lupus, and even more have no idea what it is.

The saying “someone you know has lupus” is often true, whether you are aware of it or not. Support the lupus warriors in your life by participating in these lupus awareness month activities. It is only through awareness that we can better understand, and more effectively fight, the mysterious and devastating disease known as lupus.

By Maggie Thorison, TOPS Club

If you’ve ever heard the phrase, be kind to your body, it may be easy to dismiss as a trend or a quote you might see on social media. But being kind to your body is something much more. It’s about taking intentional steps to nurture the body you call home so you can get the most out of life and do what brings you joy, whatever that looks like for you.

The best part? No matter where you are on your health journey, you can show your body kindness with the following four practices.

Prioritize Sleep

Sleep doesn’t seem to get as much attention as nutrition and exercise when discussing weight management and overall wellness, but it should. An astonishing 65% of adults who are dissatisfied with their sleep experience mild or greater levels of depressive symptoms, according to the National Sleep Foundation poll.

If you wake up feeling groggy or experience fatigue throughout the day, be sure to discuss this with your doctor. A good night’s sleep shouldn’t feel like a luxury or a rare occurrence. It should be a regular, even nightly, event.

Speak Kindly

Pay attention to how you speak to yourself and the words you choose. People are often their own worst critics, and negative self-talk can be a tough habit to break. The first step is to recognize what words you are choosing, then make an intentional effort to reframe the conversation.

For example, say you make a mistake at work and your immediate

thought is, “I’m so stupid.” Take a pause and try replacing this with something like, “I made a mistake. These things happen. How can I learn from them?”

This takes practice and doesn’t happen overnight, but shifting to a more compassionate mindset helps lay the foundation for a healthier and more kind relationship with yourself.

Stretch and Mobilize

Have you ever thought that you were not flexible enough to stretch? This is a common misconception, but the truth is that simple and gentle stretches can be beneficial for just about everyone for improved mobility and range of motion. And that makes your body feel good!

Regardless of age or fitness level, a regular stretching routine focusing on the shoulders, hips and ankles may help alleviate stiffness and slowly enhance flexibility. Not quite sure where to begin? Check out the Members Area of www.tops.org, go to My TOPS Resources, then visit the Getting Active page, where you’ll find gentle hip stretches, bedtime stretches and more moves to improve flexibility and wellbeing.

Eat All the Colors

Looking for a more simplified approach to healthy eating? Color your plate with vibrant veggies and fruit! You don’t have to count calories or stick to a specific plan or menu (unless that works for you, of course!). Instead, focus on choosing colorful options like deep-green spinach, bright orange bell peppers or ruby red strawberries. You don’t have to be perfect, but

MODERN

Mission

Mission

A Life Plan Community

Finding the right senior community requires a lot of research and education. One popular option is a Life Plan Community. A Life Plan community offers more than one level of care, meaning that as residents age and their care needs change, there is no need to find other accommodations. Residents are able to age in place and with choice. This continuum of care provides peace of mind and a sense of security for residents as well as their loved ones.

St. Camillus Life Plan Community is conveniently located in Wauwatosa and has been providing quality care for seniors for over 100 years. Our community offers Independent Living, Assisted Living, Memory Care, Short-term Rehab and Skilled Nursing on our campus. We also have a full continuum of Home & Community Based Services as well. We are continuously researching and implementing best practices to deliver excellence to all we serve.

Most seniors must decide how and where they want to age in place. It is worth considering a Life Plan Community for its convenience, security and socialization. Explore our vibrant community today by scheduling a tour at 414-259-6310.

The Benefits and Challenges of Assisted living: A Comprehensive Guide

Are you considering assisted living for a loved one? It can be a difficult decision to make, as it involves many considerations and emotions. Assisted living provides a great option for seniors who need assistance with daily activities and medical care. But it also presents challenges, such as adjusting to a new environment and a loss of independence.

In this comprehensive guide, we explore the benefits and challenges of assisted living, helping you make an informed decision. We look at what assisted living is, how it can improve quality of life, how to choose the right facility, and how to make the most out of an assisted living facility. By the end of this guide, you will have the information you need to make the right decision about opting into an assisted living community.

What is Assisted Living and How Can it Improve Quality of Life?

Assisted living is a form of supportive housing designed to provide seniors with help and care in a safe and secure environment. It is an increasingly popular option for those who wish to maintain their independence while still receiving the necessary support from trained professionals. Assisted living facilities offer personalized care plans tailored to the individual needs of each resident, allowing them to live comfortably and happily in their own home.

At its core, assisted living provides residents with help around-the-clock to ensure that their physical, emotional, and medical needs are met. This can range from assistance with activities of daily living (ADLs), such as bathing and dressing, to managing medications or providing emotional support. Many communities also offer services such as housekeeping, meals, transportation, recreational activities,

social events, and more.

The benefits of assisted living extend far beyond just physical care; it can also improve quality of life by giving seniors greater access to healthcare services as well as increased safety and security measures. Residents can receive regular visits from nurses and other specialists who are available to provide specialized medical treatments. In addition, many assisted living facilities have on-site staff members available 24/7 in case of any emergencies or accidents that may occur.

Furthermore, the socialization opportunities offered through assisted living can be invaluable for seniors who may feel isolated due to mobility issues or other limitations associated with aging. Communities often organize engaging events such as movie nights and group outings that allow residents to connect with one another in a safe and comfortable setting. This can help reduce feelings of loneliness or depression that are common among older adults.

Ultimately, assisted living has the potential to greatly enhance quality of life for seniors by providing them with personalized care plans tailored to meet their unique needs—all while allowing them freedom and independence within the comfort of their own home.

The Benefits and Challenges of an Assisted Living Environment

Assisted living environments provide seniors with numerous benefits and can be a great way to ensure quality of life for those in need of extra care. The most notable benefit is access to healthcare. Assisted living facilities often have access to on-site medical staff who are able to provide specialized care and support that may not be available elsewhere. This includes assistance with activities of daily living, such as dressing, bathing, and meal preparation. Additionally, safety and security are also improved in an assisted living environment due to the presence of 24-hour staffing and state-of-the-art security systems.

Another benefit is socialization opportunities. Assisted living facilities often host a variety of activities designed to promote physical, mental, and emotional well-being among residents. These activities range from group exercise classes and educational programs to art classes, movie nights, and more. These activities give seniors the opportunity to form meaningful relationships with their peers while engaging in enjoyable pursuits that can help reduce feelings of loneliness or isolation.

While there are many benefits associated with assisted living, there are also some challenges that must be considered before making the transition into an assisted living environment. One challenge is adjusting to a new environment; it can take time for seniors to become accustomed to the new surroundings, any changes in routines or rules, or having less independence than they were previously accustomed to in their own homes. www.lumiamequon.com.

Ask about our Spring Specials! Select Apartments still available- Call to schedule your tour today!

Making a Move: How to Choose

If you decide it’s time to downsize and move, there are a lot of options. You can consider a smaller home, a condo, or a senior community. Choosing the right place to call home takes time and research. Retirement living options include 55+ communities for homeowners, independent living apartments, assisted living, skilled nursing, and memory care. The differences between and among these types of communities can vary greatly. While there are often many commonalities, each will have unique features. As you learn about and tour communities, consider your current and future needs and preferences for living options, health, and finances.

Ideal Location - Often when seeking a place to live, it’s all about location, location, location. If you like the area you live in and are close to friends/family, you might start your search close to home. For others, this is an opportunity to move to a part of the country with more desirable weather or to be near family. Either way, choosing your preferred location can be the first step to narrowing down your options.

Costs and Finances - Your budget can help decide which community and apartment size will be the best fit. Some senior communities have an entrance fee along with a monthly fee for various services, in addition to the rent. Get a breakdown of what is included in the monthly costs to compare communities accurately. A financial advisor can help you determine your budget for your future living expenses.

Levels of Care - Some senior living communities offer solely one level of care. For example, a community might only have independent living apartments and another might only support memory care residents. Alternately, continuingcare retirement communities offer all levels of care. For some people, this can offer peace of mind that they won’t need to move again if they experience significant changes in their health.

Activities & Recreation - Many senior

communities offer a variety of events and activities. Ask about what activities are available and how often they occur. Do they offer activities that are of interest to you? Can you bring friends and family to their events?

Meals and Dining - Do you still enjoy cooking? Or are you ready to hang up your apron? During your tour, review the dining menu and ask if you can stay for a meal. If you have any dietary restrictions, ask about their ability to accommodate your needs. If you are still active in the kitchen, seek out living options that offer more than a kitchenette to allow sufficient space to prepare meals.

Parking and Transportation - Does the community offer on-site transportation services to local stores and activities? If you are still driving, learn about the parking options for residents and the associated costs. Will you need more than one parking spot? Some communities offer undercover parking out of the elements, which can be important in northern climates.

Housekeeping & Laundry - One of the many benefits of a senior community is the freedom from home maintenance and repairs. Some communities offer basic house cleaning and laundry services included in the monthly fee. If you are doing laundry more than once a week, you may want to consider an option with inunit laundry facilities.

Knowledge is Power - As with any decision, give yourself time to make thoughtful considerations about your options. Take the time to evaluate your situation and lifestyle needs and wants. Then, learn all about the communities in your desired area. And, most importantly, trust your instincts as you are touring a community.

For more information visit www. smartmoveswi.com.

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Your Guide To Growing Older

By Genevie L. Kocourek, M.D.,

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

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

Nutrition.

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

Physical activity.

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

Falls and injuries.

This is one of the greatest concerns for senior citizens. Falls can result in broken hips, hospital stays, and a reduced quality of life. Sometimes after a fall, the person never returns to his or her prior functioning. Therefore,

fall prevention is essential. Remove all loose rugs from your home, and have grab bars installed in your bathrooms. Every stairway should have a handrail, even if it has only a few steps. Every stairway should be well-lighted.

Sleeping pills.

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

Vision.

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

Hearing.

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

Arthritis.

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

Cancer.

Senior citizens with cancer can feel

Tudor Oaks offers...

“Sight-robbing conditions like AMD, cataracts, diabetes and glaucoma often develop gradually and painlessly, and good vision in one eye can often mask problems in the other. A comprehensive eye exam is the only way to accurately detect these disorders,” says past president of the Milwaukee Optometric Society, David Scheidt, OD. He recommends the following steps to protect vision:

• Schedule regular dilated eye exams (every 2 years after age 50).

• If you notice a problem with your vision (especially straight lines appearing wavy or blind or dark spots) don’t ignore it.

• Wear sunglasses and hats with brims. UV-light exposure has been linked to AMD and cataracts.

• Have a blood sugar test every 3 years after age 45. Diabetes increases the risk of eye conditions, including cataracts and glaucoma.

• Don’t smoke. It increases the risk of AMD (3-4 times) and other eye diseases.

• Eat a diet high in healthy nutrients (vitamins, minerals and antioxidants) and low in fat and sugar. Ask your eye care specialist if and what supplements may be beneficial.

Raciti adds, “These steps and regular exercise are all beneficial to your ability to see life to the fullest—now and in the future.”

For more information and FREE handouts or booklets on the eye conditions mentioned in this article (amblyopia, strabismus, cataracts, dry eyes, AMD, glaucoma, diabetic eye disease, vitamins for your eyes, or eye safety) visit www. eyecarespecialists.net. Since 1985, Eye Care Specialists’ ophthalmology practice has provided medical, surgical and laser care for virtually every eye condition to more than 200,000 Wisconsinites. They now have three offices--on 7th & Wisconsin Ave. in downtown Milwaukee, 102nd & National Ave. in West Allis, and Mayfair Rd. across from the mall in Wauwatosa.

Our eyes are one of the most fascinating and complex parts of the body. How much do we really know about them, and how they work? We rely on them every day, yet we don’t give them much thought until something goes wrong and our vision is affected.

Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or

Get Positive About Aging MAINTAINinG HEALTHY HABITS

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

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

1. Depression and loneliness are normal in older adults.

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

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

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

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

3. Older adults can’t learn new things.

Not true! Older adults still have the ability to learn new things, create new memories, and improve their performance in a variety of skills. While aging does often come with changes in thinking, many cognitive changes are positive, such as having more knowledge and insight from a lifetime of experiences.

Trying and learning new skills may even improve cognitive abilities. For example, one study found that older adults who learned quilting or digital photography had improved memory. Seeking out new social connections with others and engaging in social activities, such as a dance class or book club, can keep your brain active and may also boost your cognitive health.

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

Dementia is not a normal part of aging. Although the risk of dementia grows as people get older, it is not inevitable, and many people live into their 90s and beyond without the significant declines in thinking and behavior that characterize dementia.

Occasionally forgetting an appointment or losing your keys are typical signs of mild forgetfulness, which is very common in normal aging. Nevertheless, you should talk with a doctor if you have serious concerns about your memory and thinking, or notice changes in your behavior and personality. These problems can have a range of different causes, some of which are treatable or reversible. Finding the cause is important for determining best next steps.

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

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

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

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

A person’s chance of having Alzheimer’s disease may be higher if he or she has a family history of dementia because there are some genes that we know increase risk. However, having a parent with Alzheimer’s does not necessarily mean that someone will develop the disease. Learn about your family health history and talk with your doctor about your concerns.

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

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

As the U.S. population ages, the number of licensed older adults on the road will continue to increase. The Federal Highway Administration (FHWA) recorded a record-high 221.7 million licensed drivers in the U.S. in 2016, including 41.7 million — or almost one in five — who are 65 years or older. Older woman in her car backing out of a parking spot.

Natural changes can occur with age that may affect a person’s ability to drive, like having slower response speed, diminished vision or hearing, and reduced strength or mobility. The question of when it is time to limit or stop driving should not be about age, rather, it should be about one’s ability to drive safely. These questions may help you determine if you or a loved one needs to limit or stop driving. Talk with your doctor if you have any concerns about your health and driving.

8. Only women need to worry about osteoporosis.

Although osteoporosis is more common in women, this disease still affects many men and could be underdiagnosed. While men may not be as likely to have osteoporosis because they start with more bone density than women, one in five men over the age of 50 will have an osteoporosis-related fracture. By age 65 or 70, men and women lose bone mass at the same rate.Many of the things that put men at risk are the same as those for women, including family history, not enough calcium or vitamin D, and too little exercise. Low levels of testosterone, too much alcohol, taking certain drugs, and smoking are other risk factors.

9. I’m “too old” to quit smoking.

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

The benefits of quitting are almost immediate. Within a few hours, the carbon monoxide level in your blood begins to decline and, in a few weeks, your circulation improves, and your lung function increases.

Smoking causes an immediate and long term rise in your heart rate and blood pressure, but quitting can lead to a lowering of heart rate and blood pressure over time.

Quitting smoking will also lower your risk of cancer, heart attack, stroke, and lung disease. Quitting will also reduce secondhand smoke exposure to other family members or caregivers in the home. It is never too late to reap the benefits of quitting smoking and setting a healthy example for your children and grandchildren.

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

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

However, it is very important to continue your treatment and activities longterm. If you stop taking your medicine, your blood pressure could rise again, increasing your risk for health problems like stroke and kidney disease.

Talk with your doctor about possibilities for safely changing or stopping your medication.

Start Making Memories and Planting Roots

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

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

Temporary vs long term care: A senior’s needs are more practical by planning to move into a situation that is most likely to remain for many years to come. Independence: Can you and would you want to live on your own? Or would it be best to find a more service oriented residential facility? Needs for personal care: How much and what kinds of personal or “custodial

care” are needed or desired? There are online needs assessment questionnaires to help determine this and then match the care needs with the right type of housing.

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

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

Walk through senior communities that seem suitable. Make a checklist of what each has to offer. Then make your own checklist of your needs and wants. Look over each list with a friend or family member they might have some helpful input to give.

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

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

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

TALK TO THE RESIDENTS – Learn what residents are thinking about their community. Naturally you will hear both glowing reports as well as minor complaints, but are there any themes that repeatedly run through their comments? Are they uncomfortable, not sleeping well, bored, or unable to find anyone to listen? Dig a little deeper into complaints you hear repeatedly.

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

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

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

Yoga Improves Outcomes amoung a growing aging population

Yoga, one of the world’s oldest health systems is receiving new attention for claims that it can contribute to healthy aging. Until recently, scientific evidence for its efficacy has relied heavily on small and poorly-designed research, but this is changing. Multiple, well-designed studies provide data showing that yoga practice has positive effects on cellular aging, mobility, balance, mental health, and prevention of cognitive decline—all areas of concern for older adults. Since the cost of implementing yoga-based community and home-based interventions is low—policymakers are also eyeing yoga practice as a cost-effective way to reduce medical costs and improve outcomes among a growing aging population. This commentary reviews the evidence for both physical and mental health ben-

efits from yoga, as well as concerns about injuries that have been associated with certain types of yoga practice. It reveals a surprising range of yoga programs and difficulty levels that provide opportunities for almost anyone to participate and gain health benefits with practice. The health benefits of yoga include stronger bones, better sleep, and lower blood pressure.Yoga is one of the most popular kinds of exercise for seniors, from gentle yoga exercises to more intense cardio yoga workouts.

Exercise programs involving balance and functional activities are effective at preventing falls in older people. Most forms of yoga challenge balance and provide improvements to stability and mobility so have the potential to prevent falls. Yoga also promotes mindfulness which is associated with increased body awareness, agency and ownership. Although there has been little research on the effect of yoga on falls, studies suggest that older people regard yoga as an acceptable and beneficial form of exercise, and an appropriate fall prevention strategy.

Let’s explore these six health benefits of yoga and why older adults can benefit from practicing a few moves. As with any new exercise regimen, be sure to check with your doctor to see if yoga is right for you.

Stronger bones

Since osteoporosis is a concern for older adults, it’s wise to maintain habits that strengthen your bones. Research shows that even just 12 minutes of yoga a day can improve bone density and even reverse bone loss! As you do yoga, it imposes pressure on your bones and muscles that helps make them stronger.

Improved flexibility

Joint stiffness is one of the most common physical changes as we grow older. Adding yoga to your day can help stop those aches and pains in their tracks! Particularly for those with arthritis, yoga is a powerful way to reduce joint pain and improve flexibility. Our bodies rely on flexibility for so many daily actions like standing, bending, and reaching for things, so this is key to maintaining mobility as we get older.

Better balance

Falls can be serious for older adults, due in part to the increased risk of fractures. Yoga not only helps make your bones stronger (and thereby more fractureresistant), but it also makes you less likely to take that stumble in the first place.

YOGA>>page 46

sick from chemotherapy treatments, have nausea or vomiting, or generally feel weak. Any of these symptoms can lead to falls and injuries. If you are in the midst of chemotherapy, consider having a friend or family member with you in your home or available at a moment’s notice the day or two following treatment.

Parkinson.

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

Incontinence.

Incontinence can lead to several concerns. A person with incontinence might find that they do not want to leave the house. This can lead to depression, and loneliness. The body fluids that leak can also lead to rashes of the skin, and sores. Discuss incontinence with your doctor. There may be treatments that will improve your symptoms.

Dizziness.

The greatest concern with dizziness is that a person is more likely to fall. If you suffer from dizziness on a regular basis, talk with your doctor. It may also be wise to have a bed that is lower (closer to the ground), and to have a cushioning mat on the floor. The mat will provide some protection if you do fall out of bed.

Hypertension (high blood pressure).

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

Many senior citizens have diabetes. Diabetes can lead to vision loss, numbness of the feet and loss of sensation in walking, heart disease, and episodes of dizziness from low blood sugar. Any of these symptoms can result in falls and injuries. See your doctor regularly if you have diabetes. It is beneficial to keep your diabetes in control, but as we grow older, sometimes it is wiser to have a slightly higher goal for your hemoglobin A1c than when you were younger. Medications.

The average number of prescriptions taken by a person age 65-69 is fourteen, and for a person 80-84 it is 18! Juggling medications—and supplements—can be complicated and lead to further health problems. Use a pill-minder that will accommodate all of the medications you take in one week. Place your pills in your pill-minder once per week. Do not allow yourself to be interrupted when you are filling your pill-minder. If you need assistance in taking your medication properly, ask a friend or relative to help, or tell your doctor. Many assisted-living facilities provide this support to their residents, but people living alone may also need help. Also, ask your doctor if any medications can be safely eliminated. Medicare health insurance.

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

Although every adult should have an Advance Directives document, it is especially valuable as we grow older. “Advance Directives” is a document that identifies what you would want done when you cannot make decisions for yourself. For example, if a person has a stroke, an Advance Directives document will help doctors and family members know what should be done for the person. The

APPETITE<<page 20

rie food choices based on the fact that they’ve burned off extra calories and feel entitled to a splurge. Unfortunately, the treat may end up being higher in calories than the calories that were burned off while exercising, resulting in a positive calorie balance.

According to a new study, a vigorous 60-minute workout on a treadmill affects the release of two key appetite hormones, ghrelin and peptide YY, while 90 minutes of weight lifting affects the level of only ghrelin. The research shows that aerobic exercise is better at suppressing appetite than nonaerobic exercise. This line of research may eventually lead to more effective ways to use exercise to help control weight.

Benefits of Independent Living

Acommon misconception about independent living for seniors is that it’s for elderly individuals. Many turn away from the idea because they fear their independence will be taken away and they will no longer have the chance to enjoy their favorite hobbies and activities. However, nothing could be farther from the truth. While there are options for individuals in need of medical treatment or assistance with daily living, independent living is a great choice for those looking to downsize while still enjoying their life of independence. Here are some benefits residents of an independent living community can expect:

Plenty of company- Spending more time at home instead of going into work can get lonely. At an independent living community, you are close enough to neighbors that you can easily have company when you want. Private rooms provide privacy when you’re ready for some peace and quiet as well.

Activities for wellness- Communities often provide several activities and events monthly to keep residents happy, active, and engaged. From fitness programs to monthly trips, residents will never find themselves bored or looking for things to do.

Comfortable environment- Living among peers that share similar interests and values with you can help make your living space comfortable and enjoyable. Instead of worrying about crying children or loud parties, you can enjoy calm nights and quiet days.

Peace of mind- When you own your home, housework is up to you. Fixing broken appliances, deep cleaning, and other chores can be taxing and stressful. At an independent living community, you get to enjoy the familiar comforts of home without the stress of homeownership. The community staff is available for maintenance while housekeeping programs provide cleaning and other help.

Convenience to enjoy life- Retirement should be a time to enjoy your hobbies that you didn’t have time for while working. Without the constant worry of chores and running errands, you have the freedom to learn a new hobby or interest.

There is one thing that rings true about Senior’s living independently, they still want to live with less hassle . Time really seems to be at a premium these days, and seniors have done they grind of day to day working and now they are ready to sit back and enjoy life.

Well, one nice aspect of independent living is the simple fact that with everything in terms of maintenance taken care of, people have more time for the important things like family and friends. Taking care of a single family detached home or even a town home can take quite a bit of time and that is time that some of us simply don’t have. In a world where the cost of living is rising and seniors might not want to put their money in repairs and upkeep of their home.

For these people independent living is ideal.

The idea with a independent living is that you as an individual have everything inside your walls while the rest of the building is joint owned. You are not responsible for the day-to-day repairs and common area maintenance and is contracted out so that you do not have to worry themselves about finding time to do the yard work so to speak. In fact, seniors are not responsible for any maintenance outside their front door. Everything, including seasonal concerns like snow removal, leaf raking or just fixing minor roof leaks and exterior concerns.

Be careful when choosing a senior community that you examine the contract carefully and that you know exactly what tthey have to offer. In the past there have been some unpleasant surprises for seniors. Education is key here, you must know what you are getting before you sign anything. Rushing into a community is never a good idea as too many things can get overlooked in the rush to make a quick decision. Take your time and learn about what you stand to gain by an independent senior community.

Independent living is for seniors who are ready to relax and enjoy a maintenance-free lifestyle.

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

High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior

Our non-smoking community is the perfect place to call home.

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

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

3 Ways Nature May Protect Our Brains Against Dementia

We all know the joys of being out in nature. The sights, sounds, smells and fresh air are great for our state of mind. Research has even shown that simply being able to see nature from inside has a positive impact on our well-being.

In fact, the benefits of time spent outdoors may go deeper than merely improving our mental health. “Nature may also help protect against the risk of developing certain neurodegenerative disorders,” according to a February article in The Washington Post.

The article was about a study of almost 62 million older adults (age 65 and up) in the U.S. and the time they spent in nature or “green spaces” such as parks or yards. A study in the U.K. showed similar results. Those who lived in an area “with more green space had a lower rate of hospitalization for Parkinson’s disease, Alzheimer’s disease and related dementias such as vascular dementia and Lewy body dementia.” The presence of “blue spaces”—oceans, lakes or rivers—also had an impact, but only on hospitalizations for Parkinson’s disease.

The “whys” behind these results are still being researched, but experts believe that one of the biggest reasons is nature’s ability to reduce our stress. We have long known that when we’re in nature, our bodies increase their production of certain feel-good hormones and other chemicals. This gives us a natural, lasting boost—so getting outside frequently may explain the longterm protection against cognitive decline. Exposure to nature helps us build our resilience.

The author of the study also talked about what’s missing from the best green spaces. “In general, air pollution and noise levels are lower in greener environments,” said study author Jochem Klompmaker of Harvard Uni-

versity’s T.H. Chan School of Public Health. “Some of these mechanisms may be related to Alzheimer’s disease and Parkinson’s disease.”

How else might time outdoors be good for us? Dementia Adventure, a U.K.-based charity, credits the role of being active while outdoors, exposure to fresh air and light, and the opportunity to make lasting pleasant memories. Here’s how those three factors might contribute.

Being Active Outdoors

Besides increasing the flow of blood and oxygen to the brain, being active outdoors can:

Reduce inflammation in the body, which has been linked to cognitive decline and the development of Alzheimer’s disease.

Promote neuroplasticity, the brain’s ability to adapt and change in response to new experiences. Outdoor activities that challenge the brain, such as hiking or learning a sport, can promote neuroplasticity and improve cognitive function.

Increase our intake of vitamin D, which has been linked to a reduced risk of cognitive decline and Alzheimer’s disease.

Yes, running 5 miles is one definition of being active outdoors. But people who aren’t extremely fit need not worry: Even walking is considered being active. Join a walking or hiking group. If you can do more, so much the better.

Getting Fresh Air and Light

Every parent who takes their child outside knows these benefits. Turns out they work for older people, too. Improves mood. Exposure to natural light and fresh air can improve mood and reduce the risk of depression, which has been linked to an increased risk of cognitive decline and Alzheimer’s disease.

Sleep Disruptions Linked to Health Problems

The days may be shorter right now, but darker evenings do not necessarily mean sleep comes more easily. The Centers for Disease Control report that nearly ⅓ of adults report they get less than the recommended seven or more hours each night. While it may seem like sleep is a luxury, getting enough rest can make or break your overall health.Adults over the age of 60 are especially vulnerable to physical and emotional health consequences caused by lack of sleep, including Type 2 diabetes, stroke, heart disease, and even obesity. Here’s what you need to know about keeping yourself and your aging loved one, as healthy as possible.

How Much Sleep Do Seniors Need?

The Centers for Disease Control recommends seniors over the age of 60 get 7-9 hours of sleep per night. While this number may seem attainable at first glance, sleep disturbances caused by medication side effects, pain, or cognitive decline can make falling asleep and staying asleep difficult for most older adults.

Sleep can be elusive for older adults, especially those living with Alzheimer’s disease or other types of dementia. As the disease progresses, seniors can have trouble regulating their sleep patterns, and their natural circadian rhythm can evaporate. This often translates into too much sleeping during the day and not enough at nighttime. Unfortunately, sleeping too much during the day can cause increased isolation from peers, which leads to the disease progressing even faster. It’s a vicious cycle that begins with the inability to fall asleep and stay asleep during the nighttime hours.

Dangers of Sleep Disruptions

Older adults, whether they have dementia or not, face serious health consequences due to insomnia or other sleep disruptions. In fact, a recent study published in Neurology®, the medical journal of the American Academy of Neurology, found a link between insomnia and stroke, as well as between insomnia and heart attacks.

Beyond this recent research, there have also been studies demonstrating a lack of consistent sleep leading to obesity, depression, and even anxiety.

How to Get Enough Sleep

You can prevent health problems by making good sleep habits a priority in your life. You can also encourage the older adults in your life to pick up some habits that lead to better sleep as well. Consider any of the following as you start your quest for better sleep:

Consult your loved one’s physician about their sleep disruptions. Decline sleep medications and instead work with the doctor to review current prescriptions to see if there are any that are contra-indicated or that could prevent steady sleep.Limit napping during the day. Instead, beat afternoon fatigue with movement. Take a walk around the block, try an online yoga class for seniors, or participate in a group exercise class.

Stick to a routine. Wake up at a consistent time and begin getting ready for bed at a consistent time.

Limit too much television or other screen time beginning a few hours before heading to bed. Try reading or listening to music instead.

Get pain under control, especially if your loved one has breakthrough pain that wakes them up at night. Work with your loved one’s doctor to find a pain reduction regimen that could be more practical for sleeping habits.

For seniors living with dementia, meaningful activity during the day to prevent sleeping and focus on a routinized schedule in the evening hours, which will signal the brain to get ready for sleep.

If your loved one is struggling with consistent sleep, you may need additional support or resources. Call the team at Oasis Senior Advisors. Our team has years of experience working in the greater Milwaukee area aging network. We can direct you to options that are best suited for the senior in your life.

Call us today to tell us more about your situation. www.oasissenioradvisors.com or call (262) 777-0462.

Alive with activity

www.berkshireseniorcommunities.com

Welcome to the Berkshire communities where we offer beautiful, affordable apartment homes that are designed for seniors for 55, 62 and better. We offer active, independent senior luxury and comfort. The on-site staff and facilities offer events, activities and programs that promote health, friendship and a satisfying quality of life. Our communities provide spacious floor plans, carefully designed studio, one and two bedroom apartment homes.

COMMUNITIES

The Berkshire Independent Senior Apartments are designed to specifically meet the changing needs of today’s seniors. 6 LOCATIONS FOR INDEPENDENT SENIOR LIVING. Join our style of retirement living today!

Oconomowoc

210 S. Main Street Oconomowoc, WI 53066 262-567-9001

and better

7010 W. Grange Ave. Greendale WI 53129 414-421-4900 Greendale Grafton

and better

1414 South 65th St. West Allis, WI 53214 414-258-2720 West Allis Kensington Sunset 1004 Beech St., Grafton WI 53024 262-376-9661

1800 Kensington Drive, Waukesha, WI 53188 262-548-1449

S30 W24890 Sunset Dr Waukesha, WI 53189 262-548-0131

and

Tips to Practice Mindfulness

Journaling is one of our tips to practice mindfulness.

In today’s fast-paced world, the practice of mindfulness has emerged as a way to bring peace, balance, and energy to daily life. Mindfulness is the art of being fully present and engaged in the moment. It is a skill that benefits everyone, but particularly those who may sometimes feel overwhelmed or who need a few minutes of calm in their day. These useful tips to practice mindfulness can help you to cultivate a sense of calm, improve your focus, and enhance your overall well-being.

Understanding Mindfulness

Before diving into the tips to practice mindfulness, it’s important to understand what mindfulness truly means. It’s more than just a buzzword; mindfulness is a way of life. It involves paying attention to thoughts, feelings, bodily sensations, and the environment around us with openness, curiosity, and acceptance. For seniors, mindfulness can be particularly beneficial, aiding in stress reduction, enhancing emotional regulation, and even improving cognitive function.

Start with Meditation

Meditation is the cornerstone of practicing mindfulness. It trains the mind to focus on the present moment and acknowledge thoughts and feelings without judgment. For beginners, start with short, guided meditations. Numerous apps and online resources offer meditation guides that can help walk you through the process of meditation, focusing on breath awareness, body scans, and event meditations to prepare you for a good night’s rest. Even just a few minutes a day can make a significant difference.

Engage in Mindfulness Exercises

Apart from meditation, there are several simple mindfulness exercises you can incorporate into your daily routine. Try the “5-4-3-2-1” exercise to ground yourself: identify five things you can see, four things you can touch, three things you can hear, two things you can

smell, and one thing you can taste. This exercise can be beneficial for individuals dealing with anxiety or overwhelming emotions, as it helps bring attention back to the present.

If you prefer some motion to your mindfulness exercise, try a walking meditation. You can center and balance yourself in the moment by feeling the way your body moves, checking in with how you’re balancing, and seeing how your perspective of the world changes as you walk along.

Embrace Journaling

Journaling is a powerful tool for mindfulness. It allows you to reflect on your day, noting thoughts and feelings without judgment. Journaling can also be a wonderful way to document life experiences, fostering a sense of gratitude and appreciation for the present. Consider starting or ending your day by jotting down three things you’re grateful for or writing about a particular moment you felt fully present. Writing is an excellent way to check in with your thoughts, feelings, and emotions, and can be a cathartic release.

Set Intentions for the Day

Common tips to practice mindfulness also include setting intentions. Setting daily intentions is a mindful practice that helps align your actions with your values and goals. Each morning, take a moment to reflect on how you want to approach the day. Your intention could be as simple as “Today, I will be kind to myself” or “I will focus on enjoying the little moments.” You can also set intentions that are more goal-oriented, like making it a practice to read a chapter of a book each day or try a new recipe once a week. For seniors, setting intentions can provide a sense of purpose and direction, enhancing the quality of day-to-day life.

Incorporate Mindfulness into Physical Activity

Physical activity, such as walking, yoga, or tai chi, can be an excellent

opting for more colorful options means you’re getting a diverse variety of beneficial nutrients and antioxidants. Before your next trip to the grocery store, jot down two or three colorful produce options on your list. And remember that frozen fruits and veggies count too!

You are Worth It!

In the hustle and busyness of everyday life, it’s easy to brush off the importance of being kind to your body. But as you navigate the demands of your day, remember that each choice toward prioritizing sleep, cultivating intentional selftalk, moving a little more and embracing a colorful diet is a meaningful step toward a healthier you.

TOPS (Take Off Pounds Sensibly) is the short name for TOPS Club Inc., the original nonprofit and noncommercial network of weight-loss support groups based on peer mentorship. TOPS has been helping and supporting people as they take off and keep off pounds sensibly, for more than 75 years. With an evidence-based program people can access online or in-person, TOPS has helped millions of people go on to lead healthier lives. Weekly meetings are at the core of TOPS’ identity – and those meetings typically include private weigh-ins and informational chapter programs, featuring up-to-date info on nutrition, exercise and healthy lifestyles. To learn more or find a chapter near you, visit www.tops. org or jointops.club.

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So many yoga moves are all about balancing and holding a pose. Check out these exercises to improve balance.

More restful sleep

There are few things more frustrating than lying in bed tossing and turning at night. Consistent, healthy sleep has many health benefits like an improved immune system, a healthier heart, and more. That’s why it’s excellent news that yoga improves sleep in over 55% of people who practice it! Choose restful exercises to add to your nightly routine. Check out these tips for better sleep too!

Lower blood pressure

Has your doctor ever given you advice to lower your blood pressure? Yoga is one of the most enjoyable ways to go about it! If your blood pressure is high because of stressful things going on in your life, yoga is a proven way to manage stress. If you’re struggling with hypertension for other reasons, yoga is still shown to be an effective intervention for reducing blood pressure.

DEMENTIA<<page 40

Improves sleep. Exposure to natural light can help regulate the body’s circadian rhythms and improve sleep, which is important for brain health.

Stimulates the brain. Being in nature can stimulate the brain and provide new and varied sensory experiences. That, in turn, can promote neuroplasticity, which we can also think of as resilience, and improve cognitive function.

Even on days when you don’t leave your home, nature can work for you. Spend some time looking out a window. Seeing lawns, flowers and trees will benefit you. If your front or back door opens to the outside, take a few breaths there.

Creating Lasting Pleasant Memories

More research is needed to fully understand the impact of Alzheimer’s on memory. But we do know that happy memories in general contribute to our resilience and mental well-being. For someone at risk of developing Alzheimer’s, happy memories may offer these benefits:

Provides a positive outlook. Focusing on cheerful memories can provide a positive outlook on life, which has been linked to better cognitive function and a reduced risk of developing Alzheimer’s disease.

Increases social engagement. Sharing nice memories is a great way to talk and connect with other people. That has been linked to better cognitive function and a reduced risk of developing Alzheimer’s disease.

Many joyful memories are made while we’re outside: taking the kids to the park, vacationing at local beaches or national parks, even trick-or-treating. There’s no reason the fun—or the memories—have to end. Meet with friends in the backyard or at a park. Take a walking tour next time you’re on vacation. And bring the grandkids along!

MINDFUL<<page 45

opportunity for mindfulness. Focus on the sensations in your body as you move, the rhythm of your breath, and the feeling of the ground beneath your feet. These activities not only offer a chance for mindfulness but also provide numerous physical benefits, including improved flexibility, strength, and balance.

Create Mindfulness Rituals

Establishing mindfulness rituals can help make the practice a regular part of your life. This could be a morning meditation, a nightly gratitude journal, or a weekly nature walk. These rituals can provide structure and routine, making it easier to incorporate mindfulness into daily life.

YOGA<<page

noa contains all nine essential amino acids, making it one of the most powerful plant proteins you can find, and many people enjoy the slightly nutty flavor and chewy texture.

Swap to protein-rich dairy or alternatives

Whether you consume dairy or generally opt for dairy-free alternatives, this is an area where you can make simple swaps to increase your protein intake. For instance, many people enjoy having yogurt for breakfast or a snack. When you’re at the store, compare the nutritional facts of available brands and choose options that are lower in sugar and higher in protein, like Greek yogurt or fortified plantbased options. You can do the same thing with plant-based milks by choosing soy milk instead of coconut milk.

Keep protein bars on hand

These days, you can find protein bars in just about every kind of flavor and texture you can think of! Sample some different brands to find your favorites, focusing on options with minimal added sugars and a good balance of protein and fiber. If you find one you like, make it a habit to keep some bars in your bag or your vehicle so you always have a quick, protein-rich snack available.

Fortify your meals with greens

Leafy greens like spinach, kale, and broccoli are surprisingly rich in protein. While they may not provide as much protein as some other sources, they still contribute to your overall intake and offer a wealth of other health benefits as well. Incorporate greens into your meals as sides, add-ins to soups and stews, or as the base for a nutrient-packed salad. Here are more ideas to add extra greens to your diet!

Adding more protein into your diet as you age doesn’t have to be complicated. With a little creativity and a focus on wholesome choices, you can enjoy the benefits of a protein-rich diet that supports your well-being for years to come.

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Protein is one of three macronutrients: proteins, carbohydrates, and fats. We need the three macronutrients to provide our body with calories – aka energy – as well as to be the building blocks for making things in our body, like muscles, red blood cells, and hormones.

Protein is made up of little building blocks, called amino acids. There are twenty different kinds of amino acids.

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