Modern Health and LIving February 2024

Health Awareness Guide

Make This The Year You Finally Get Healthy

Employment Opportunites

Well the start to the new year was a white winter to say the least. I normally would write about how to not hibernate from the winter workouts because of the cold. But that seemed to be not a problem. With the amount of snow shoveling, (I can’t even count how many inches) probably gave us all a fitness endurance test. So when life gives you snow, it also gives you a workout and Vitamin D. So here I go again, telling you to appreciate the positive side to everything.

During the week of below freezing temperatures I visited my son at college. Walking from the parking lot to the dorm was brutal. We really do have to be careful with these crazy low temps. I hope you have stayed warm, cozy and safe.

If any of you have college kids that came home for winter break, cherish your time with them. My son had to go back early for indoor track season, so our precious time was cut short. But he is following his dreams and took 1st at the 3000m in his first meet back. So it’s worth having to put emotions aside to watch them grow. I texted him the song forever young by Rod Stewart so he can understand how a mom feels with their little cub growing up, but will always remain “forever young.”

Now that it’s February, the shape of a heart is everywhere. And yes we love our traditions of Valentines Day, I want to remind you that this month is National Heart Health Awareness Month. I know it’s cold but please keep up with your daily workouts or slowly start a routine today. If you mind is to think, your heart is to beat.

So about our Fabulous February issue. It really is a nice positive balance of healthy aging, heart health, self care, finding inner peace, breaking away from any lifestyle slump and really just getting yourself mindful of every aspect that makes you healthier.

So enjoy the issue, love yourself, love others and each day try to make someone’s day a better one by doing selfless acts.

Sending love and positive vibes. Stay safe and stay healthy!

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How to Make This The Year You Finally Get Healthy

The start of a new year is often when people make resolutions. They start out feeling good about making positive changes and are motivated, only to have that enthusiasm wane in the following weeks and months. The good news is that there are ways that people can be successful in finally making those “get healthy” goals a reality. It’s all about having a plan, knowing what works, and how to navigate the path toward success.

“Many people make the same resolution each year to get healthy, only to feel bad about themselves for failing months later,” explains Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “We want to help people make this the year that it finally happens, and we are getting the information out there to help them do it.”

According to research published in PLoS One, 55% of those who responded to their questions consider themselves successful at keeping their resolutions at a one-year follow-up. They report that a week into the resolution, 77% were still following them, 55% after one month, and only 19% at the two-year mark. Researchers found that those who could maintain the resolution changes for the long term were those participants who had approachoriented goals rather than avoidanceoriented goals. In other words, doing something helps you be more successful than simply avoiding something.

Most people can use all their help to be more successful in maintaining the changes they set out to make. After all, we are essentially creatures of habit, so we must stick with things long enough to help make them our new habit. According to the National Institutes of

Health, such a change has four stages. The stages include thinking about it, making up the mind to take action, taking action to make changes, and having a new routine. They report that if you can maintain doing the change for six months, then you will be used to them being part of your routine.

Here are tips to help you stick to those “get healthy” resolutions this year:

Get help. Going at it alone is often difficult for most people. Having others there who can help is crucial. Work with a registered dietitian who can help educate and guide you to becoming a healthier version of yourself and help you develop healthier habits. Work with a personal trainer, too, who will help motivate you, teach you the proper ways to move to reduce injury risks, help keep you accountable, and more. A good personal trainer can structure a program tailored to your goals.

Keep tabs. Consider using something like the Myzone Heart rate monitor, a wearable platform technology tool for teaching the importance of physical activity in a way that adapts to every individual’s differences, encouraging positive habits for life. It is a heart rate monitor that straps around your body and provides live and accurate heart rate information.

Start a journal. A journal is a great tool to use to help you succeed at becoming a healthier version of yourself. You can use this to set goals, track nutrition, and write daily thoughts and affirmations. It is best to write down your thoughts. It helps you process them better. Set small, attainable goals, such as eating two or more servings of vegetables per

Winter Wellness Tips

Lseason.

winter wellness tips can help you stay active, social, and safe throughout the winter.

As the chill of winter sets in, it can make us want to imitate the bears and just hibernate for the season. Fortunately, rest and relaxation certainly deserve a place in our winter plans!

This is a great time of year to embrace a slower pace of life and focus on our well-being. That said, there are also plenty of handy winter wellness tips that can help us build activity into our lives while the weather is colder.

As with any health tips, be sure to check in with your doctor before adding any new exercise or wellness-related activity to your routine. Now, let’s learn about how to follow these winter wellness tips in the face of colder temperatures and shorter days!

Try indoor workouts

During the winter, it can be hard to indulge in your favorite outdoor exercises like a daily walking routine, bicycling, or swimming. But there are still plenty of fun ways to keep up your fitness without even leaving your house! Some of our

favorite ways to stay active indoors include yoga, video workouts, and simple weight lifting. There are even exercises you can do in just five minutes a day!

Soak up some sun (or invest in a sun lamp)

Shorter days and less outdoor time also mean less exposure to sunlight, which can lead to Vitamin D deficiency and possibly seasonal depression. Make a conscious effort to get outside during daylight hours, even if it’s just for a short walk. Natural sunlight boosts your mood and provides essential Vitamin D. Alternatively, consider investing in a sun lamp, especially if you live in an area with limited sunlight.

Stay connected with others

Once the social hustle and bustle of the holidays has worn off, winter can sometimes bring a sense of isolation. That’s why it’s essential to stay connected with friends and family. Plan virtual or in person gatherings, phone calls, or seasonal activities together. Social connections are crucial for mental (and even physical!) health, so maintaining them during the winter months can help combat feelings of loneliness and seasonal affective disorder. CapTel captioned telephones can help you communicate easily over the phone with hearing loss.

Eat for comfort and health

Winter often tempts us with our favorite comfort foods and desserts, but these always taste best when enjoyed in moderation. Focus on balancing your meals with a variety of fruits, vegetables, whole grains, and heart-healthy proteins. Seasonal produce like citrus fruits, root vegetables, and dark leafy greens can provide essential nutrients to support your immune system and overall health. Check out some of these healthy holiday recipes and one-pot winter meal ideas.

Prioritize sleep

A well-rested body and mind are foundational to feeling your best, and the longer nights of winter offer an excellent opportunity to revamp your sleep habits. Create a relaxing bedtime routine, ensure your bedroom is conducive to sleep (cool and dark), and aim for seven to nine hours of quality sleep each night.

Don’t skip the sunscreen

Even in the winter, the sun can have a significant impact on your skin. Snow can reflect up to 80% of UV rays, increasing your exposure risk. It’s still healthy to spend time outside — just apply sunscreen (particularly on your face and ears) before heading out the door. Opt for a broad-spectrum type with an SPF of at least 30, and reapply as often as the instructions advise.

Stay hydrated

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Fitness vs. Wellness: Why Both Matter for a Fulfilling Life

In our fast-paced world, the quest for a healthier and happier life has become a priority. Two essential concepts for achieving this are fitness vs wellness.

While they may seem similar, understanding the distinctions and how they complement each other is crucial for a fulfilling life.

Let’s explore a better understanding of fitness vs. wellness while offering practical tips on achieving a balanced lifestyle.

Understanding Fitness: The First Step

When it comes to the fitness vs wellness debate, understanding each concept separate and together is crucial.

Fitness encompasses your physical capabilities, health, and overall condition. There are four primary components to consider:

Cardiovascular Endurance

This refers to your heart and lungs’ ability to supply oxygen to your body during prolonged physical activity.

The type of exercise that you would do to improve your endurance would be moderate-to-high-intensity movements like cycling, swimming, and HIIT workouts.

Muscular Strength and Endurance

These refer to the capacity of your muscles to exert force and sustain repeated contractions. Both are essential for daily tasks and workouts.

To improve strength and muscular endurance, you would focus on strength training or resistance training exercises. This can include bodyweight workouts, weightlifting, and resistance band training.

Flexibility

A crucial yet often overlooked aspect of fitness, flexibility enables a full range of motion in your joints, reducing the risk of injuries.

Flexibility can be improved with daily stretching, foam rolling, and mobilityfocused workouts like yoga.

Body Composition

This component focuses on the ratio of lean muscle mass, fat, bone, and water in your body.

Your body composition is a result of the combination of your physical exercise and your dietary choices.

Benefits of Fitness

When it comes to fitness vs wellness, the benefits of regular exercise go beyond just looking good.

Consistent physical activity can lead to the following benefits:

Improved Physical Health: Exercise helps prevent chronic diseases, strengthens the immune system, and lowers the risk of injury.

Enhanced Mental Health: Physical activity is a natural mood booster, reducing stress and anxiety while improving self-esteem.

Increased Energy Levels: Engaging in regular workouts increases your endurance and stamina, keeping you energized throughout the day.

Better Sleep Quality: Exercise helps regulate sleep patterns, ensuring you get a good night’s rest.

Understanding Wellness: A Holistic Approach to Well-being

Unlike fitness, which focuses on physical health, wellness is a holistic approach to well-being that encompasses six dimensions:

Emotional Wellness

This dimension emphasizes self-awareness, healthy expression of feelings,

and effective coping strategies for life’s challenges.

Intellectual Wellness

Cultivating curiosity, engaging in continuous learning, and seeking intellectual stimulation are key aspects of intellectual wellness.

Social Wellness

Building strong relationships, fostering a sense of belonging, and practicing empathy contribute to your social well-being.

Spiritual Wellness

This dimension involves nurturing a connection to a higher power, seeking purpose and meaning, and reflecting on personal values.

Occupational Wellness

Achieving a balance between work and personal life, finding fulfillment in your career, and contributing to a positive work environment are crucial aspects of occupational wellness.

Environmental Wellness

Promoting a healthy living space, connecting with nature, and being conscious of your ecological footprint are essential for environmental well-being.

The Synergy of Fitness and Wellness: Unlocking the Secret to a Fulfilling Life

The relationship between fitness and wellness is often misunderstood, but understanding their synergy is crucial for a healthier and happier life.

Engaging in regular physical activity not only benefits your body but also has a profound effect on your mind. Exercise releases endorphins, which are natural mood-boosters, and helps reduce stress and anxiety. [5]

Wellness practices, such as stress management and self-care, can help you stay motivated and focused on your fitness goals. Moreover, a balanced lifestyle supports recovery, ensuring you’re ready for your next workout.

In the physical fitness vs wellness journey, striking a balance between these two essential concepts is critical:

Avoiding Burnout

Overemphasizing one aspect, like pushing yourself too hard in workouts, can lead to burnout. Incorporating wellness practices helps prevent physical and mental exhaustion.

Promoting Overall Well-Being

Focusing on both fitness and wellness creates a well-rounded lifestyle, ensuring you’re taking care of your body, mind, and soul.

Achieving a Fulfilling Life

A harmonious balance of fitness and wellness allows you to reach your full potential, empowering you to live your best life.

Achieving a Balanced Lifestyle

Are you struggling to find the perfect balance between fitness and wellness in your life? You’re not alone. At Total Health and Fitness, we understand that achieving harmony can be challenging.

If you’re feeling overwhelmed or need guidance in finding that perfect balance, we’re here to help. Our dedicated team of experts is ready to provide personalized solutions tailored to your unique needs and goals.

Don’t wait any longer to start living your best life.

Schedule a free consultation with one of our Total Health and Fitness experts today, and together, we’ll help you create the ideal fitness and wellness plan for a healthier, happier you.

WELL<< page 

Similarly, it’s easy to forget about hydration when the weather is colder, and sweating feels like a distant memory — but your body still needs an adequate amount of water to function optimally. Dry, cold air and central heating systems can dehydrate your skin and body, too. Aim to drink at least eight glasses of water a day, and consider warm beverages like herbal teas and broths for an extra dose of comfort.

Practice cold weather safety

For our senior readers, it’s crucial to observe some specific winter wellness tips related to cold weather safety and fall prevention. Take extra precautions such as dressing warmly in layers, wearing non-slip shoes, and being mindful of icy surfaces. Review our cold weather safety tips for seniors, plus extra fall prevention tips to make sure you stay safe throughout the season.

Embrace winter hobbies

Whether you want to find hobbies that get you outside or keep you busy indoors, there are plenty of fun seasonal activities for you to enjoy! Whether you build a snowman with the grandkids, hit the slopes or the ice skating rink, or give snowshoeing a try, outdoor hobbies will keep you active and boost your mood. Cold-weather indoor activities might include crafting, reading, baking, or volunteering in your community. For more information visit www.captel.com.

10 Ways Sugar Harms Your Health

More than half of Americans (58 percent) exceed the Dietary Guidelines for Americans recommendation to limit added sugar intake to less than 10% of total calories. They are eating, on average, over 25 teaspoons of sugar a day, or nearly 20 percent of their total calories. The U.S. has one of the highest overall obesity rates in the world. Over 30 million Americans have diabetes, and another 84 million are at risk of developing diabetes

1. Sugar causes blood glucose to spike and plummet.

Unstable blood sugar often leads to mood swings, fatigue, headaches and cravings for more sugar. Cravings set the stage for a cycle of addiction in which every new hit of sugar makes you feel better temporarily but, a few hours later, results in more cravings and hunger. On the flip side, those who avoid sugar often report having little or no cravings for sugary things and feeling emotionally balanced and energized.

2. Sugar increases the risk of obesity, diabetes and heart disease.

Large-scale studies have shown that the more high-glycemic foods (those that quickly affect blood sugar), including foods containing sugar, a person consumes, the higher his risk for becoming obese and for developing diabetes and heart disease1. Emerging research is also suggesting connections between highglycemic diets and many different forms of cancer 2,3,4.

3. Sugar interferes with immune function.

Research on human subjects is scant, but animal studies have shown that sugar suppresses immune response5. More research is needed to understand the exact mechanisms; however, we do know that bacteria and yeast feed on sugar and that, when these organisms get out of balance in the body, infections and illness are more likely.

4. A high-sugar diet often results in chromium deficiency.

It’s sort of a catch-22. If you consume a lot of sugar and other refined carbohydrates, you probably don’t get enough of the trace mineral chromium, and one of chromium’s main functions is to help regulate blood sugar. Scientists estimate that 90 percent of Americans don’t get enough chromium. Chromium is found in a variety of animal foods, seafood and plant foods. Refining starches and other carbohydrates rob these foods of their chromium supplies.6

5. Sugar accelerates aging.

It even contributes to that telltale sign of aging: sagging skin. Some of the sugar you consume, after hitting your bloodstream, ends up attaching itself to proteins, in a process called glycation. These new molecular structures contribute to the loss of elasticity found in aging body tissues, from your skin to your organs and arteries7. The more sugar circulating in your blood, the faster this damage takes hold.

6. Sugar causes tooth decay.

With all the other life-threatening effects of sugar, we sometimes forget the most basic damage it does. When it sits on your teeth, it creates decay more efficiently than any other food substance. For a strong visual reminder, next time the Tooth Fairy visits, try the old tooth-in-a-glass-of-Coke experiment—the results will surely convince you that sugar isn’t good for your pearly whites.

7. Sugar can cause gum disease, which can lead to heart disease.

Increasing evidence shows that chronic infections, such as those that result from periodontal problems, play a role in the development of coronary artery

effects from the body’s inflammatory response to infection.

8. Sugar affects behavior and cognition in children

Though it has been confirmed by millions of parents, most researchers have not been able to show the effect of sugar on children’s behavior. A possible problem with the research is that most of it compared the effects of a sugar-sweetened drink to one containing an artificial sweetener10. It may be that kids react to both real sugar and sugar substitutes, therefore showing no differences in behavior.

What about kids’ ability to learn? Between 1979 and 1983, 803 New York City public schools reduced the amount of sucrose (table sugar) and eliminated artificial colors, flavors and two preservatives from school lunches and breakfasts. The diet policy changes were followed by a 15.7 percent increase in a national academic ranking (previously, the greatest improvement ever seen had been 1.7 percent)11.

9. Sugar increases stress.

When we’re under stress, our stress hormone levels rise; these chemicals are the body’s fight-or-flight emergency crew, sent out to prepare the body for an attack or an escape. These chemicals are also called into action when blood sugar is low. For example, after a blood-sugar spike (say, from eating a piece of birthday cake), there’s a compensatory dive, which causes the body to release stress hormones such as adrenaline, epinephrine and cortisol. One of the main things these hormones do is raise blood sugar, providing the body with a quick energy boost. The problem is, these helpful hormones can make us feel anxious, irritable and shaky.

10. Sugar takes the place of important nutrients.

According to USDA data, people who consume the most sugar have the lowest intakes of essential nutrients––especially vitamin A, vitamin C, folate, vitamin B-12, calcium, phosphorous, magnesium and iron. Ironically, those who consume the most sugar are children and teenagers, the individuals who need these nutrients most12.

Slashing Sugar

About Maria Dello

Maria Dello is a published author, seasoned nutritionist, and a true friend to dogs. Her roots on Long Island laid the foundation for a deep connection with animals. Maria’s childhood realization, “Dogs are people too,” inspired a lifelong commitment to improving the lives of dogs. As a nutritionist, she crafts tailored plans to ensure the optimum health of canine companions. Beyond her professional endeavors, Maria dedicates her free time to rescue work and puppy obedience training, embodying her belief that dogs deserve the best.

Maria’s commitment to the welfare of animals goes beyond the pages of her book. She envisions a world where dogs are cherished as fur friends with feelings and needs akin to people. With “Theodor Says: Dogs Are People Too!” Maria hopes to instill empathy and kindness toward our furry companions, encouraging a paradigm shift in how dogs are perceived.

According to the British Journal of Sports Medicine, it was found that sugar has a similar effect on the brain as cocaine. And it’s more addictive than alcohol, nicotine, and heroin combined. You’ve probably heard all the advice about keeping your daily sweet intake under 25 grams, but that’s not enough.

Wisconsin’s leading ophthalmology practices.

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

Can supplements help fight AMD?

“These nutrients are NOT a cure for AMD and will NOT restore vision already lost from the disease. However, results from the Age-Related Eye Disease Studies (AREDS 1 & 2) showed that they do play a key role in helping people at high risk for developing advanced AMD to protect and preserve their existing vision. Although studies have suggested that a diet rich in green, leafy vegetables may lower the risk of developing AMD, the high levels of nutrients evaluated in the AREDS cannot be achieved through diet and/or regular multivitamins,” explains Daniel Paskowitz, MD, PhD, an ophthalmologist who has conducted continuing education presentations and webinars for audiences of up to 125 referring optometrists.

Which supplement is best?

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

By Cheryl L. Dejewski

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

Can you still take a multivitamin?

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

Should patients without AMD use supplements?

“No. The AREDS and two other recent studies showed that the only people who benefitted from taking the supplements were those with significant AMD.

10 Signs of Seasonal Affective Disorder

Is it just the winter blues or could it be something more serious?

Make their environment sunnier and brighter. Open blinds and trim tree branches that block windows.

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 winter months can be hard for seniors. The days are cold and gray and, if there’s snow or ice on the ground, it’s hard for them to get out and about – especially if there are mobility issues,” said Sierra Goetz, operations director at Tudor Oaks Home Care’s partner, the HomeCare Advocacy Network (HCAN). “While quick bouts of the winter blues are common, it’s important to watch for signs that it could be something more serious.”

According to experts at Johns Hopkins Medicine, Seasonal Affective Disorder (SAD) is a form of depression that sets in or gets worse during the winter. Experts believe that shorter days and less daylight may trigger a chemical change in the brain leading to the following symptoms of depression:

Increased sleep and daytime drowsiness

Loss of interest and pleasure in activities formerly enjoyed

Social withdrawal and increased sensitivity to rejection

Feelings of guilt and hopelessness

Fatigue and low energy level

Decreased ability to focus or concentrate

Increased appetite – especially for sweets and carbohydrates

Weight gain

Physical problems, such as headaches

Irritability and anxiety

If you’re worried that your aging loved ones have more than a mild case of the winter blues, seek advice from their physician. To help reduce the risk of SAD, experts suggest you help your loved ones:

Get outside. If it’s not too cold, icy or snowy, take them for walks or simply sit outside and soak up the sun.

Exercise regularly. Physical exercise helps relieve stress and anxiety, both of which can increase symptoms.

Normalize sleep patterns. Schedule reliable times to wake up and go to bed each day to reduce or eliminate napping and oversleeping.

“We understand that you can’t be with your aging loved ones all the time – especially if you live hours away,” Goetz said. “No one can replace family, but our caregivers can provide much needed companionship during the winter months and beyond. You’ll have peace of mind knowing your loved one isn’t lonely, and we’ll let you know if we’re seeing signs that your senior has more than the winter blues”

For more information about Tudor Oak Home Care’s services and customized care plans, visit TudorOaksHomeCare.com.

Many people go through short periods when they feel sad or unlike their usual selves. Sometimes, these mood changes begin and end when the seasons change.

Many people feel “down” or have the “winter blues” when the days get shorter in the fall and winter and feel better in the spring when longer daylight hours return.

Sometimes, these mood changes are more serious and can affect how a person feels, thinks, and behaves. If you have noticed significant changes in your mood and behavior when the seasons change, you may be experiencing seasonal affective disorder (SAD).

Compostable plastics are frequently confused with biodegradable plastics. Biodegradable plastics are defined by their ability to degrade completely into biomass within a given time frame; compostable plastics aredesigned to be processed in industrial composting facilities. Many of the alleged “100% compostable,” plastic-like materials are made from polylactic acid (PLA), a polymer derived from the fermentation of various types of starch.

Of the 6.3 billion tons of plastic that have been discarded since the wonder material started being mass-produced in the 1950s, only around 600 million tons has been recycled. Almost five billion tons have been either sent to landfills or left in the natural environment. Plastic production also contributes immensely to greenhouse gas emissions. Aside from the disastrous effects plastic has on the environment, it can also be extremely dangerous to human health. Microplastics from air or water can cause significant damage to cells in the body, causing cancers, lung disease and birth defects. Residents of “Cancer Alley” in Louisiana face the highest rates of cancer in the U.S., largely as a result of the plastic production plants along the lower Mississippi River.

Compostable plastic—which would theoretically leave no trace on the environment—sounds like a great solution.

However, it isn’t as simple as it sounds. While plastic-like materials like PLA will decompose in the right conditions, it’s rare that PLA is disposed of correctly. Putting a cup made of PLA in your home compost won’t break it down as it requires a specific set of microorganisms used in industrial composting that need temperatures well above what most home composts can reach. A UKbased science experiment from 2022, “The Big Compost Experiment,” had citizens carry out home compost experiments to test the performance of compostable plastics. The public was generally very confused about what was compostable and what wasn’t, and many of the objects labeled as “home compostable” did not fully disintegrate into their compost bins.

What needs to change to make compostable plastics a more viable option for the future? First off, there are very few facilities in the U.S. that are set up to handle the disposal of PLA products. Research by BioCycle magazine found that only 49 out of 4,700 composters nationwide accepted compostable plastic products. The good intentions of using compostable plastic don’t make a difference if the waste system isn’t set up to process it. Because so few facilities accept PLA, much of it ends up in landfills. It is also difficult to distinguish between regular and compostable plastic. When regular plastic gets into composts it can cause soil and waterway pollution. So, yes—compostable plastic is too good to be true. However, improvements in waste system infrastructure could enable them to play a more effective role in the future.

Miracle Morning Practice

H1. Discipline

ere are 3 powerful rewards you’ll get by doing your Miracle Morning practice and you’ll also be transforming it from a concept that you may be excited to “try” into a lifelong habit, one that will continue to develop you into the person you need to be to create the life you’ve always wanted.

The crucial ability to get yourself to follow through with your commitments. The crucial ability to get yourself to follow through with your commitments. If you have objectives and goals that you want to meet, you will have realized how important it is to be disciplined to achieve them. Self-discipline is what allows you to act, in every moment, despite your emotional state of the moment. That is, do not let yourself be carried away by your emotions and do what you know you have to do even though it is not what you most want

2. Clarity

The power you’ll generate from focusing on what’s most important in your life. Going through life with clarity gives you a lot of security. When you have the clarity you may doubt how you are going to get what you want, but you do not doubt exactly what you want to bring into your life. And this is very very powerful.

3. Personal development

Perhaps the single most significant determining factor in your success. The importance of personal development lies in changing from within, modifying beliefs, and focusing on who we are, in order to exploit all our abilities and capacities, opening ourselves to possibilities.

With love & gratitude,

Hal Elrod

Meditation has a history that goes back thousands of years, and many meditative techniques began in Eastern traditions. The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being. Some types of meditation involve maintaining mental focus on a particular sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase. Other forms of meditation include the practice of mindfulness, which involves maintaining attention or awareness on the present moment without making judgments.

What are the health benefits of meditation and mindfulness?

Meditation and mindfulness practices may have a variety of health benefits and may help people improve the quality of their lives. Recent studies have investigated if meditation or mindfulness helps people manage anxiety, stress, depression, pain, or symptoms related to withdrawal from nicotine, alcohol, or opioids.

Other studies have looked at the effects of meditation or mindfulness on weight control or sleep quality.

However, much of the research on these topics has been preliminary or not scientifically rigorous. Because the studies examined many different types of meditation and mindfulness practices, and the effects of those practices are hard to measure, results from the studies have been difficult to analyze and may have been interpreted too optimistically.

day. You can adjust and increase your goals as you go along.

HEALTHY<< page  changes and reach a goal,” says NIH behavior change expert Dr. Susan Czajkowski. “The good news is that decades of research show that change is possible, and there are proven strategies you can use to set yourself up for success.”

Be self-aware. Always listen to what your body has to say. If you feel tired, get your rest. Your health should always be your top priority. If you avoid listening to your body, you risk hurting your body. This can involve eating habits, exercise, and even your day-to-day living.

•Plan ahead. A repeatable routine makes it easier to schedule and enjoy “ you “ time. Book those sessions in stone, reminding yourself that exercise is equally as important as your doctor’s appointment (and you may need fewer of them if you stick to your get-healthy goals).

•Know your why. Always remember why you want to get healthier. Whether you want to run a marathon or be able to touch your toes, be intentional about your programming. It helps to have an accountability partner - a friend or a professional trainer will help keep you on track.

•Do more adding rather than subtracting. Add more value to your diet rather than restricting yourself from foods you think are bad. Think about adding more nutrient-dense foods and filling half your plate with fruits and veggies at meal times.

“It seems like a lot at first, but it’s not,” Scherer added. “The important first step is to get the help you need, so the foundation for success with the new habits is there. We’ve helped many people to become healthier, feel better, and have an improved sense of well-being.”

As a registered dietitian, Scherer helps people improve their diet, plan for sustainable weight loss, and help people include healthier food choices. She and her team offer nutrition coaching services, wellness, personal training, in-home medical training, virtual personal training, and a Pilates reformer program, which features a versatile machine designed to provide resistance. It can be used when standing, sitting, or lying down. All workouts on it are custom-tailored for the individual to address their physical fitness concerns.

To learn more about Fredericksburg Fitness Studio, visit the site: https://www. fburgfitness.com.

We know that making healthy choices can help us feel better and live longer. Maybe you’ve already tried to eat better, get more exercise or sleep, quit smoking, or reduce stress. It’s not easy. But research shows how you can boost your ability to create and sustain a healthy lifestyle.

“It’s frustrating to experience setbacks when you’re trying to make healthy

Lots of things you do impact your health and quality of life, now and in the future. You can reduce your risk for the most common, costly, and preventable health problems—such as heart disease, stroke, cancer, type 2 diabetes, and obesity—by making healthy choices.

Know Your Habits

Regular things you do—from brushing your teeth to having a few drinks every night—can become habits. Repetitive behaviors that make you feel good can affect your brain in ways that create habits that may be hard to change. Habits often become automatic—they happen without much thought.

“The first step to changing your behavior is to create an awareness around what you do regularly,” explains Dr. Lisa Marsch, an expert in behavior change at Dartmouth College. “Look for patterns in your behavior and what triggers the unhealthy habits you want to change.”

Maybe you eat too much while watching TV or join a friend on smoke breaks even when you don’t want a cigarette. “You can develop ways to disrupt those patterns and create new ones,” Marsch says. For instance, eat meals with the TV off or join friends for healthy activities, like walk breaks.

Make a Plan

Make a plan that includes small, reasonable goals and specific actions you’ll take to move toward them.

“If you walk by the vending machine at work and buy junk food every afternoon, try walking a different way to eliminate that decision and bring healthy snacks from home,” Czajkowski says. “Whenever possible, make the healthy choice the easy choice.”

Consider what you think you’ll need to be successful. How can you change things around you to support your goals? You might need to stock up on healthy foods, remove temptations, or find a special spot to relax.

Get friends and loved ones involved. Research shows that people’s health behaviors tend to mirror those of their family and friends. Invite them to join you, support you, and help you stay on track.

It’s also important to plan for obstacles. Think about what might derail your best efforts to live healthier. How can you still make healthy choices during unexpected situations, in stressful times, or when tempted by old habits?

Women and Heart Health

By Arlene Becker

heart may be compromised. There are very simple things to do, though sometimes they may seem difficult to some.

Don’t Smoke

This may seem a simple thing to say not to do. Smoking fills your lungs with carbon monoxide and deprives your heart of much of the oxygen it needs to function fully. This is something to do cold turkey, not gradually. The good news is that after only five years of not smoking your risk drops to the same risk as one who has never smoked.

Loose Weight If You Are Overweight

There is nothing pleasing to your heart about being plump. Your heart has to work harder for every extra pound you are carrying around. Cut your calories. Deliberately eat smaller portions. Set an example for your children as well. Obese parents often foster obese children and in this case you are setting them up for a future of heart problems as well.

Take your BMI (Body Mass) index, it should not be more than 25.

Exercise, Exercise, Exercise

Just as women are different in build than men, so are their hearts different. However for years physicians seemed to feel that men were more prone to heart attacks than women, and often would not take symptoms of women’s heart problems seriously enough. Physicians’ attitudes, thankfully, have changed. The potential for women to have heart attacks is in many cases taken just as seriously as the potential for men.

The statistics for women in this area are very serious. Heart disease accounts for one third of deaths of women. Forty-two percent of women who have heart disease die within one year as compared to twenty-four percent of men. Heart attacks of women under fifty are more likely to be fatal than those of men.

Unfortunately the signs of a heart attack in a woman are more insidious than that of a man. There may be no elephant on my chest feeling that men often get. There may be no chest pain at all among many. Many symptoms are those of weakness that may mimic the flu. This makes diagnosing a woman’s heart attack so much more difficult.

However there is a bright light in trying to get to the situation where your

You can never get too much of this wonderful prescription. Work out thirty to sixty minutes most days of the week. Studies show that even portioning out your thirty or sixty minutes by doing ten minute increments throughout the day can be beneficial. Pick up your workout pace. Start walking at whatever miles an hour you feel comfortable with and generally you’ll find you’ll want to walk faster.

You don’t have to run as some people’s knees are negatively effected. You can start exercising at any age and at any time. Exercising will also help you loose weight in a healthy manner. If you’re a desk jockey, stand up and move for ten minutes periodically. People who work out also live longer.

Find a hobby that makes you move, like tennis, baseball, volleyball, or basketball. Biking is also good exercise and swimming is great for your lungs too.

Eat Healthily And Well

Many of us have a sweet tooth and it’s definitely hard to reshape our eating habits, but if we set out to eat as many healthy things a possible, perhaps it might drive our lust for sweets down. Stay out of fast food places. Eating healthy takes preparation and willpower. Read labels. Avoid buying anything with the ingredients partially hydrogenated and with trans fats. Limit things made with white

How to Make Wellness a Way of Life

Now that we’ve kicked off the new year, 40% of us have made New Year’s Resolutions — and many people have vowed to lose weight or know someone with the same goal.

Today, more than 42% of American adults are obese. Obesity can cause an array of medical conditions including heart disease, stroke, type 2 diabetes, and certain types of cancer. By committing to a healthier lifestyle, people can achieve weight loss and overall wellness.

The following are some tips to commit to a healthier lifestyle during National Healthy Weight Week and beyond:

Enjoy exercise

A new year is a perfect time to try something new and find out what exercise activity excites you. After all, the CDC recommends 150 minutes of exercise a week—you might as well spend that time doing something you like. Give dancing, swimming, lifting weights, walking, playing sports, or joining a fitness class a chance. You might

find yourself looking forward to moving your body.

You don’t have to go out and run a marathon tomorrow or spend 150 minutes on a treadmill each week. Start small by taking the stairs instead of the elevator or walking/biking short distances instead of driving them. Make it a habit to incorporate movement into your day.

Eat your fruits and veggies

What your mother told you as a kid still holds true today. Eating 2.5 cups of fruits and vegetables each day gives your body the nutrients and the vitamins it needs. Keep a bowl of fruit on the counter that you can grab when you get hungry. Roast vegetables to bring out their flavor and include them in soups, stews, salads, and pasta.

Catch some Z’s

Sleeping well has several health benefits. Those who sleep for 6-8 hours at night have lower blood pressure, less stress, and a reduced risk of disease. Get the most out of your time in bed by going to bed and waking up around the same time each morning.

Hydrate

When you’re thirsty, your body can mistake it as hunger, which can lead to overeating. Ensuring you’re drinking enough water or low-calorie juice — and cutting back on your alcohol intake — will help you maintain a healthy body weight.

Take a beat

Constant stress makes it impossible for you to maintain your healthy figure. Exercising, eating well, and sleeping will help lower your stress level. When you find yourself frustrated, pause, and take a deep breath. You could even try yoga or meditation to establish a sense of calm.

Find your support system

Life is better with friends. Grab some pals and establish a healthy routine together. Tell each other your goals, hold one another accountable, exercise together, share healthy recipes, and encourage each other along the way. Better yet, find a TOPS chapter in your area and attend a meeting together —you’ll meet others who are supporting their neighbors in living their healthiest lives now and into the future.

About TOPS®

TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.

Massage and Breathing

There are several muscles that can be worked in order to help obtain more movement within the chest cavity.

By Rob Reader

Recently I was on a website called Quackwatch and was reading what they had to say about massage therapy. While they did say that legitimate massage therapy as a whole was a perfectly viable treatment for sore muscles and relaxation, I saw that they specifically said that massage therapy cannot help with breathing. While there does not appear to be any scientific study to offer published proof to the contrary there is some anecdotal evidence.

I am an asthmatic and had a particularly rough spring last year due to large amounts of pollen in the air. I ran in to an acupuncturist and he offered a free demonstration. He could see I was having a lot of trouble breathing and audibly wheezing. I was also very hunched over and fatigued from the effort of breathing. By hitting a few shiatsu points on my back for about 30 seconds my breathing had improved by 100 percent. This does not mean I was back to breathing normally again, but that my capacity for breathing had about doubled. That was extremely significant to me. He was doing acupressure, A modality that involves putting pressure on certain points commonly used in acupuncture to provide relief from various ailments. This is my own personal account of how soft tissue manipulation can improve breathing.

As massage therapists we encounter asthmatics all the time. Most are used to their restricted breathing and don’t notice the loss of breathing capacity anymore. There are several muscles that can be worked in order to help obtain more movement within the chest cavity. The intercostals are the muscles that are be-

tween the ribs in your body. By working on these muscles many clients have gotten significant changes in breathing. Many have said that their chest felt less heavy and less compressed. Working the muscles of respiration is extremely important on asthmatic clients because their energy level can be increased by a great deal with increased respiration.

Now since it is cold and flu season would massage help with those who have recently recovered from a cold or flu? The answer is yes. While we do not recommend you go and get a massage while suffering from a cold or flu, we do recommend you see a massage therapist afterwards to help with the achy muscles and muscles that have been traumatized by coughing sneezing and vomiting. All those actions will stress the muscles involved with respiration greatly. Sometimes it hurts to take a deep breath, or maybe to bend down or twist around. Sneezing and coughing will greatly affect the neck muscles and can cause increased headaches and neck pain. When you are feeling better you want the rest of you to feel better too. Sometimes a massage or two is exactly what you need to get your breathing back to normal faster or to get rid of that residual neck pain. A licensed massage therapist should know where to go to release the stomach and neck muscles to reopen the ribcage and get things moving like they should again.

So, when you’re not feeling you best and think that maybe your breathing has gotten a little weak then maybe you should find a local independent massage therapist to lend two helping hands in getting your breath back to normal.

*Understand the risks you face as well as the options available to increase your financial security

*Define your priorities and choose from a brad array of products that best meet your needs.

Medicare Advantage and Medicare supplement Plans provide the same financial Medicare Advantage plans often feature a low monthly premium, but you incur out-of-pocket expenses for doctor visits and medical procedures. Medicare supplement plans generally feature higher premiums but the expenses for deductibles

Like a lot of people their age, an Iowa couple had their fair share of doctor’s visits. Their Medicare supplement plan paid all the bills and the each paid a little over $150 a month for the coverage. But when they were approached about a Medicare Advantage plan that did not have a monthly fee, they jumped at the opportunity to save money.

Why Are Children More Likely Than Adults To Get Ear Infections?

What they did not realize was that, as a couple, the new plan would cost them nearly $10,000 a year in co-pays and co-insurance, plus additional out-of-pocket cost for some of their prescriptions!

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

Be Smart.

here are several reasons why children are more likely than adults to get ear infections.

Eustachian tubes are smaller and more level in children than they are in adults. This makes it difficult for fluid to drain out of the ear, even under normal conditions. If the eustachian tubes are swollen or blocked with mucus due to a cold or other respiratory illness, fluid may not be able to drain.

Understanding the nature and scope of the unique risks you face in retirement is the first step in planning a secure retirement. The next step is identifying the range of product solutions that best suit your needs.

There are virtually and endless number of complex product variations available, so choosing the right one(s) can be a challenging task. You can simplify the task by working with an insurance representative.

over seven to 10 days. Your doctor also may recommend over-the-counter pain relievers such as acetaminophen or ibuprofen, or eardrops, to help with fever and pain. (Because aspirin is considered a major preventable risk factor for Reye’s syndrome, a child who has a fever or other flu-like symptoms should not be given aspirin unless instructed to by your doctor.)

Doctor giving a child an ear exam

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

TRUE OR FALSE:

A child’s immune system isn’t as effective as an adult’s because it’s still developing. This makes it harder for children to fight infections.

Long-term care insurance is expensive.

As part of the immune system, the adenoids respond to bacteria passing through the nose and mouth. Sometimes bacteria get trapped in the adenoids, causing a chronic infection that can then pass on to the eustachian tubes and the middle ear.

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

Making The Right Decision Based On The Right Information.

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

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

How does a doctor diagnose a middle ear infection?

The first thing a doctor will do is ask you about your child’s health. Has your child had a head cold or sore throat recently? Is he having trouble sleeping? Is she pulling at her ears? If an ear infection seems likely, the simplest way for a doctor to tell is to use a lighted instrument, called an otoscope, to look at the eardrum. A red, bulging eardrum indicates an infection.

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

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

Be Secure.

If your doctor isn’t able to make a definite diagnosis of OM and your child doesn’t have severe ear pain or a fever, your doctor might ask you to wait a day or two to see if the earache goes away. The American Academy of Pediatrics issued guidelines in 2013 that encourage doctors to observe and closely follow these children with ear infections that can’t be definitively diagnosed, especially those between the ages of 6 months to 2 years. If there’s no improvement within 48 to 72 hours from when symptoms began, the guidelines recommend doctors start antibiotic therapy. Sometimes ear pain isn’t caused by infection, and some ear infections may get better without antibiotics. Using antibiotics cautiously and with good reason helps prevent the development of bacteria that become resistant to antibiotics.

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

A doctor also may use a pneumatic otoscope, which blows a puff of air into the ear canal, to check for fluid behind the eardrum. A normal eardrum will move back and forth more easily than an eardrum with fluid behind it.

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

For more information contact American Republic Insurance at (262) 523-1440 and visit www.americanrepublic.com

Tympanometry, which uses sound tones and air pressure, is a diagnostic test a doctor might use if the diagnosis still isn’t clear.

A tympanometer is a small, soft plug that contains a tiny microphone and speaker as well as a device that varies air pressure in the ear. It measures how flexible the eardrum is at different pressures.

How is an acute middle ear infection treated?

Many doctors will prescribe an antibiotic, such as amoxicillin, to be taken

If your doctor prescribes an antibiotic, it’s important to make sure your child takes it exactly as prescribed and for the full amount of time. Even though your child may seem better in a few days, the infection still hasn’t completely cleared from the ear. Stopping the medicine too soon could allow the infection to come back. It’s also important to return for your child’s follow-up visit, so that the doctor can check if the infection is gone.

How long will it take my child to get better?

Your child should start feeling better within a few days after visiting the doctor. If it’s been several days and your child still seems sick, call your doctor. Your child might need a different antibiotic. Once the infection clears, fluid may still remain in the middle ear but usually disappears within three to six weeks.

Lifestyles

A POSITIVE GUIDE TO THE NEXT PHASE OF LIFE

MISSION CREEK

www.missioncreekofeden.com

WHO WE ARE

WHO WE ARE

Mission Creek is the best local assisted living and memory care for you, your family, friends, and loved ones. We work hard to keep our residents and this community great.

Mission Creek is the best local assisted living and memory care for you, your family, friends, and loved ones. We work hard to keep our residents and this community great.

WHAT WE DO

WHAT WE DO

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

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

Mission Creek

VISIT SENIORLIFESTYLE.COM OR CALL 262-896-8888 TO LEARN MORE.

3217 Fiddlers Creek Dr, Waukesha, WI 53188 (262) 832-1020

Healthy Lifestyles for Seniors

Claire Witek, Revitalize Wellness Nurse

What a great month to focus on heart health with February 14th, Valentine’s Day, being the day we turn our thoughts to our hearts and friendships.

By living a healthy lifestyle you can keep your blood pressure down, maintain normal levels of cholesterol and blood sugar, and lower your risk for heart disease and heart attack. Simply follow these heart healthy tips.

Eat a healthy diet

Maintain a healthy weight

Exercise regularly

Quit smoking or using other forms of tobacco

Limit alcohol intake

Manage stress

Another important aspect of heart health is friendships, which affect our overall well-being. Almost half of seniors live alone. Lack of social contact can have a seriously detrimental effect on the emotional and physical health of older adults. Adults with strong social connections have a reduced risk of many health issues including high blood pressure. Socialization also boosts your immune system. Take time to introduce yourself to your neighbor; sign up for a class (ideally an exercise class!) and strike up a conversation with someone there; reach out to an old friend this Valentine’s Day. Good friends and a good social network are good for your heart.

St. Camillus Life Plan Community and our Revitalize Wellness Program are dedicated to providing seniors with opportunities in all dimensions of wellness. Physical, emotional, social, Intellectual, spiritual and community wellness are at the heart of services and enrichment opportunities we offer our residents. With our expansive calendar of events and offerings, our residents can explore new ways to engage and foster emotional wellness and enhance quality of life. To learn more about St Camillus and Revitalize Wellness call 414-259-6310 or visit www.stcam.com.

Meghan’s Memory Minute: Food for Thought

How to Boost Your Brain

Looking for an easy way to boost your brain and memory? Certain foods are good for your brain and can help keep this vital organ healthy as well as assist in improving memory and concentration. Grab a cup of coffee and find out more!

Coffee. The caffeine and antioxidants in coffee can support brain health. Caffeine may improve various aspects of brain function including mood, attention, and general mental function.

Blueberries. Blueberries provide many health benefits. They have anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. In fact, some antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells.

Dark Chocolate. This treat has brain boosting flavonoids, caffeine, and antioxidants. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory and researchers believe these compounds may enhance memory and slow age-related mental decline. And chocolate has mood boosting effects!

Of course, adhere to the old adage, everything in moderation, but see how you

can incorporate these easy to try foods into your snacks for an added brain boost.

Alzheimer’s vs. Dementia: Differences and Takeaways

It is common for people to wonder about the difference between Alzheimer’s Disease and dementia. With World Alzheimer’s Day approaching on September 21st, let’s take a minute to learn about the differences.

Dementia is an overall term to describe a group of symptoms. These typically include difficulties with memory, language, problem solving and other thinking skills and represent a decline in abilities that is severe enough to interfere with daily life. Although common, dementia is not a normal part of aging and is caused by damage to brain cells. There are different types of dementia and many conditions that cause these changes in the brain. Alzheimer’s Disease is the most common cause of dementia, accounting for 60-80% of cases.

Alzheimer’s is a specific brain disease. With this degenerative disease, cell damage causes brain changes and cells lose their ability to do their jobs and eventually die, causing irreversible changes in the brain. With Alzheimer’s, dementia symptoms gradually worsen over time. What may begin as trouble remembering new information can lead to disorientation, personality and behavior changes, challenges carrying out daily activities and eventually problems walking, speaking or swallowing. According to the Alzheimer’s Association, 6.7 million Americans are living with Alzheimer’s and this number is projected to grow to 13 million by 2050. For more information visit lumiamequon.com.

Only people in their 70s and older develop Alzheimer’s disease.

While the greatest known risk factor for Alzheimer’s is age, this does not mean that only older adults develop it. For most people with Alzheimer’s, it’s true that symptoms first appear in their mid-60s or beyond. However, some people experience symptoms earlier, even as young as in their 30s. When a person develops Alzheimer’s between their 30s and mid-60s, it’s called earlyonset Alzheimer’s. Early-onset Alzheimer’s is rare — representing less than 10% of people with the disease. Developing Alzheimer’s earlier in life can present specific challenges. People diagnosed at younger ages are more likely to be raising children or working outside the home, or both.

Many people living with Down syndrome, a genetic condition, will also develop Alzheimer’s at an earlier age and may begin to show symptoms in their 40s.

You can prevent Alzheimer’s disease.

There is no proven way to prevent Alzheimer’s. However, there are steps you can take to help reduce your risk for this disease. A risk factor is something that may increase a person’s chance of developing a disease. Some risk factors can be controlled, while others, such as the genes you inherit, cannot.

How To Plan Ahead To Age In Place

Planning ahead is hard because you never know how your needs might change. The first step is to think about the kinds of help you might want in the near future. Maybe you live alone, so there is no one living in your home who is available to help you. Maybe you don’t need help right now, but you live with a spouse or family member who does. Everyone has a different situation.One way to begin planning is to look at any illnesses, like diabetes or emphysema, that you or your spouse might have. Talk with your doctor about how these health problems could make it hard for someone to get around or take care of him- or herself in the future. If you’re a caregiver for an older adult, learn how you can get them the support they need to stay in their own home.

What support can help me age at home?

You can get almost any type of help you want in your home — often for a cost. You can get more information on many of the services listed here from your local Area Agency on Aging, local and state offices on aging or social services, tribal organization, or nearby senior center.

Personal care. Is bathing, washing your hair, or dressing getting harder to do? Maybe a relative or friend could help. Or, you could hire a trained aide for a short time each day.

Household chores. Do you need help with chores like housecleaning, yard work, grocery shopping, or laundry?

Some grocery stores and drug stores will take your order over the phone and bring the items to your home.

There are cleaning and yard services you can hire, or maybe someone you know has a housekeeper or gardener to suggest. Some housekeepers will help with laundry. Some drycleaners will pick up and deliver your clothes.

Meals. Worried that you might not be eating nutritious meals or tired of eating alone? Sometimes you could share cooking with a friend or have a potluck dinner with a group of friends. Find out if meals are served at a nearby senior center or house of worship. Eating out may give you a chance to visit with others. Is it hard

for you to get out? Ask someone to bring you a healthy meal a few times a week. Meal delivery programs bring hot meals into your home; some of these programs are free or low-cost.

Money management. Do you worry about paying bills late or not at all? Are health insurance forms confusing? Maybe you can get help with these tasks. Ask a trusted relative to lend a hand. Volunteers, financial counselors, or geriatric care managers can also help. Just make sure you get the referral from a trustworthy source, like your local Area Agency on Aging.

If you use a computer, you could pay your bills online. Check with your bank about this option. Some people have regular bills, like utilities and rent or mortgage, paid automatically from their checking account.

Be careful to avoid money scams. Never give your Social Security number, bank or credit card numbers, or other sensitive information to someone on the phone (unless you placed the call) or in response to an email. Always check all bills, including utility bills, for charges you do not recognize.

Even though you might not need it now, think about giving someone you trust permission to discuss your bills with creditors or your Social Security or Medicare benefits with those agencies. Learn more about legal and financial planning for older adults.

Health care. Do you forget to take your medicine? There are devices available to remind you when it is time for your next dose. Special pill boxes allow you or someone else to set out your pills for an entire week. Have you just gotten out of the hospital and still need nursing care at home for a short time? The hospital discharge planner can help you make arrangements, and Medicare might pay for a home health aide to come to your home.

Gauge Your Wellness Age

There are many ways to determine your age. For most, it is simply looking at the calendar and marking it chronologically. However, not everyone ages in the same way. Age depends on more than just how many birthdays you mark. True age depends on your attitude, sense of purpose, activity level, eating and sleeping habits and much more. Medical science is now using lifestyle habits and other biomarkers to measure one’s age. To help you determine your “wellness age”, here are 10 markers:

• Be physically active: People who exercise moderately for 20-30 minutes daily improve their wellness age by 3-6 years.

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

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

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

• Have a healthy blood sugar tolerance: Elevated fasting blood sugar levels greater than 110 ml/dl can reduce 3-4 years from your wellness age. In-

creased fasting blood sugar levels indicate the breakdown of the insulin sugar system which affects every other biological system in the body. Your goal is to strive for between a 70-90 fasting blood sugar level without medication. Exercise, healthy eating and embracing effective stress management are the best ways to improve blood sugar tolerance.

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

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

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

• Practice meditation and other stress management skills: Taking time to meditate and practice mindfulness on a daily basis can add up to 8 years to your wellness age. Prayer, deep breathing, visualization and practicing faith are the best ways to combat negative stress.

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

Make the decision to adjust your Wellness Age.

For more information call 414-5256500.

Stress-Free Moves: Creating a Positive Senior Moving Experience

Deciding to move can be a big decision for anyone, especially seniors. The factors that go into moving – logistics, planning, and packing – can make it feel like an overwhelming decision. While it can be a stressful process, following these tips can reduce the anxiety seniors face when planning a big move:

1. Research Potential Homes

Before deciding where to move, research some key places they’re considering. While researching can feel like a significant task, you can help by sharing the responsibility.

When moving from one home to another, choosing the right neighborhood comes first. Look for one designed with older adults in mind. Those may include public transportation stops, sidewalks with wheelchair access, or opportunities for volunteering.

When considering a senior living community, it’s helpful to know how many rooms are available, the amenities offered, and the overall cost. Visiting a home gives an opportunity to meet the residents and get their opinions on living there. The right home will make them feel safe, secure, and cared for.

2. Help Downsize

When seniors plan to move, they may need to downsize their possessions. You can help by encouraging them to start early. Sometimes, the need to move might be urgent, leading to anxiety around the event. By being proactive, seniors can maintain control and autonomy, and downsize according to their terms. Helping clear out unnecessary belongings can turn into a bonding experience. Seniors can reflect on their lives, share stories and memories, and say goodbye to what they don’t need to take along.

3. Positivity is Key

Some older adults may experience Relocation Stress Syndrome (or “Transfer Trauma”) – a set of symptoms triggered when moving from one environment to another. In these cases, older adults may feel depressed and withdrawn, and their state of mind can lead to further serious health conditions. Maintaining a positive attitude about moving can rub off on them. Staying involved in their lives can greatly improve their mood and outlook about transitioning to a new home.

A simple but useful way to help seniors stay positive and motivated is to make them feel needed. If they’re moving in with you, find activities or tasks they can help with around the house. If they’re moving into a senior living community, stay in touch with them, share updates about your life, and ask for their advice and opinions when appropriate.

4. Encourage Hiring Movers

After planning the move, getting from point A to B should be the easiest part of the process. Helping your seniors hire movers alleviates stress around moving. Movers will walk through the logistics and planning process of the move itself. When booking a moving company, look for one with experience relocating older adults with services that match their individual needs.

Your Help Creates a Seamless Transition: Moving can be a challenging process but an exciting one as well. With your help, seniors can feel at ease moving into a home where they’ll feel safe and valued. For further assistance in planning your senior’s move, reach out to us at www.OasisSeniorAdvisors.com.

An Active Heart, Is A Healthy Heart

The stresses and challenges of taking care of someone day in and day out, not to mention all the other crazy things life sends our way, can tax even the strongest of hearts. That’s why American Heart Month is such an important observance for us. For example, did you know that heart disease causes approximately one woman’s death every minute?

fat-free or low-fat dairy products, fish, lean meats, poultry, eggs, nuts, seeds, soy products, legumes, and vegetable oils (except coconut and palm oils). Also, it limits sodium, saturated and trans fats, added sugars, and alcohol.

Foods to eat

The following foods are the foundation of a heart-healthy diet.

Vegetables such as greens (spinach, collard greens, kale), broccoli, cabbage, and carrots

It’s important to maintain a healthy lifestyle and diet to sustain a healthy heart. In addition, according to Dr. Carolyn Clevenger, president of the Gerontological Advanced Practice Nurses Association, people who remain active throughout their lives, experience a shorter decline at the end of their lives.

Family Caregivers may use some of the following techniques to keep seniors active and engaged:

01. Stimulate the mind by doing a puzzle a day. Cards and other games are additional ideas.

02. Older adults who are homebound or in care communities can still give back. Suggest your loved one be a greeter at church. If they sew or knit, they can make blankets for the animal shelter or baby hats for the local hospital.

03. Share a meal. Make plans to eat a meal regularly with your senior loved one. If you’re not able, suggest they dine with friends at a local senior center.

Fruits such as apples, bananas, oranges, pears, grapes, and prunes

Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas

Fat-free or low-fat dairy foods such as milk, cheese, or yogurt

Protein-rich foods:

Fish high in omega-3 fatty acids, such as salmon, tuna, and trout, about 8 ounces a week

Lean meats such as 95 percent lean ground beef or pork tenderloin

Poultry such as skinless chicken or turkey

Eggs

Nuts, seeds, and soy products

Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans

Oils and foods containing high levels of monounsaturated and polyunsaturated fats that can help lower blood cholesterol levels and the risk of cardiovascular disease. Some sources of these oils are:

Canola, corn, olive, safflower, sesame, sunflower, and soybean oils

Nuts such as walnuts, almonds, and pine nuts

Nut and seed butters

One of the biggest risks to a senior’s overall health is poor diet. Diet and companionship go hand-in-hand. “When you eat with others, appetite is better and emotional well-being is improved,” said Dr. Clevenger.

Heart-healthy eating involves consuming vegetables, fruits, whole grains,

Salmon and trout

Seeds such as sesame, sunflower, pumpkin, or flax

Avocados

Superfoods: Do They Help Seniors Stay Healthy?

Unpacking the Science Behind the Hype

In a world where quick-fix diets and miracle health solutions vie for our attention, the term “superfoods” is everywhere. It’s printed on food packaging, discussed in numerous articles, and is a staple for health-conscious people. Foods ranging from the humble blueberry to certain grains and fishes are said to be “super.” But beyond the hype, what does science have to say about these supposed nutritional powerhouses, and can they help seniors stay healthy?

Defining “Superfoods”

The term “superfoods” doesn’t have a strict scientific definition, and it’s not regulated by the Food and Drug Administration. Rather, it’s a marketing term used to describe foods that are thought to be nutritionally dense and thus good for one’s health. Superfoods are said to be rich in antioxidants, vitamins and minerals. They are acclaimed for their potential to ward off chronic diseases, extend life expectancy, and enhance overall well-being.

The Science of Nutrient Density

At the core of the superfood concept is nutrient density, which describes foods that have high levels of vitamins and minerals. Certain foods are particularly rich in beneficial nutrients. For example, blueberries are famed for their antioxidant properties. Kale and other leafy greens are packed with vitamins A, C and K and minerals like calcium and iron.

Antioxidants and Their Role

One of the most frequently mentioned benefits of superfoods is their antioxidant content. Antioxidants are compounds that help neutralize free radicals—unstable molecules that have been linked to numerous chronic diseases, including cancer and heart disease. Foods like acai berries, dark chocolate, and nuts are touted for their antioxidant levels. Scientific studies do support the role of

antioxidants in health. However, the effectiveness of antioxidants can depend on how well the body absorbs and uses them—which varies greatly among individuals. And, as one expert writes, “the antioxidant concentrations needed would require you to consume vast quantities of your selected superfoods.”

Alzheimer’s, Heart Health and Beyond

Some superfoods have been associated with specific health benefits. According to the National Institutes of Health, “Healthy eating patterns have been associated with cognitive benefits in studies, but more research is needed … to determine if what we eat can prevent or delay Alzheimer’s or age-related cognitive decline.”

It has been documented that the Mediterranean and MIND (MediterraneanDash Intervention for Neurodegenerative Delay) diets may benefit cognitive health, but the evidence is mixed.

Oily fish like salmon are rich in omega-3 fatty acids, which have been shown to reduce the risk of heart disease. Nuts and seeds, which are high in healthy fats and fiber, have been shown to support heart health and weight management. These are well-documented benefits that are widely recognized in the scientific community.

The Superfood Spectrum

Not all superfoods are created equal, and their benefits can vary widely. Take, for example, the goji berry. It contains a spectrum of vitamins and minerals, but many claims about its health benefits are not backed by strong scientific evidence. Meanwhile, the humble sweet potato, often overlooked in the superfood category, is a rich source of beta-carotene, fiber and vitamins, making it a positive part of a healthy diet.

The Limitations of Superfoods

While eating certain foods may be good for one’s health, they are not magi-

Welcome to

The Lofts at Cedar Lake

The views are different here. Cedar Community offers many opportunities for residents to enjoy, explore, and embrace their best lives. With over 1,000 feet of pristine Big Cedar Lake frontage, miles of marked trails, prairies, and forests—you will have a lot to explore in every season.

Signature living awaits

Beautifully designed, private residences ranging in size from 1,100 to 2,000 square feet. Every detail has been thoughtfully designed to provide comfort, peace, and spaciousness—while showcasing the property’s amazing views—all year round. Your next home can be a well-appointed refuge in an intimate loft-style community with only 15 residences—five on each floor.

Live beyond the ordinary

Only 40 minutes north of Milwaukee in beautiful Washington County, The Lofts at Cedar Lake are newly renovated spaces—offering independent resort-like living on Big Cedar Lake. Located in the heart of the beautiful Kettle Moraine and within minutes of shopping, fine dining, entertainment and cultural events, golfing, and an award-winning farmer’s market.

Take the adventure

Be the first to see what your next adventure can look like at The Lofts at Cedar Lake.

Call Abby today for a tour at 262.338.4617. Three residence styles are ready and staged for your first look.

How Social Connections Keep Senior Residents Healthy

At any stage of life, our friendships provide support and a sense of belonging. For older adults, it’s even more crucial to maintain these connections. Having an active social life can keep seniors physically, emotionally, and mentally fit.

The Importance of Social Connections for Seniors

A Sense of Purpose

After spending years caring for family members or pursuing careers, seniors might find post-retirement difficult. When adjusting to a more sedentary, leisurely lifestyle, seniors may feel like they lack a sense of purpose. Embracing social events at a community can rekindle their sense of belonging, turning a new chapter into an exciting, fulfilling adventure.

A Boost in Self-Worth

Seniors can benefit from socializing with people from different age groups on

a regular basis. When older adults live with others, they can find meaning in their day-to-day lives while building their self-worth. Forming connections with peers becomes easier, adding vibrancy and fulfillment to everyday experiences.

Improved Physical Health

Encouraging, inviting, and joining seniors to get physically active can positively impact their physical well-being. Group exercises can boost their immune system, decrease physical pain, and lower blood pressure. Whether it’s group yoga, jazzercise, or a refreshing outdoor walk, seniors have the opportunity to socialize with friends while staying active together. Setting fitness goals as a group can offer that extra push of motivation, making it easier for everyone to stick to a routine.

Positive Mental Health

When seniors spend most of their time alone, their mental health can suffer. Loneliness and isolation may lead to intense depression and anxiety. However, seniors who maintain social connections are less likely to experience those feelings. According to the Alzheimer’s Association, having an active social life may support overall brain health and delay the onset of dementia in older adults.

Cultivating an Active Social Life

As seniors age, they may find fewer chances to socialize. Staying committed to making these connections is what’s important. These fun opportunities make it easier for seniors to stay social:

- Volunteering in their local community

- Exploring community resources (for example, religious organizations)

- Joining clubs that suit their interests and hobbies

- Chatting with friends and family online through Skype, FaceTime, or Zoom if they’re unable to meet in person

How Senior Living Can Help

Everyone is different. Some seniors naturally feel comfortable socializing, while it takes effort for others. Senior living communities prioritize care, understanding, and compassion for each resident. Their dedication alone can serve as an antidote to the isolation many seniors face as they age. When communities provide a range of social activities, they foster a sense of belonging and purpose for residents and staff members.

Visit www.OasisSeniorAdvisors.com for more information on how your community can help seniors thrive.

Following Your Formula For Healthy Aging

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.

Get Immediate Help

If you are thinking about harming yourself, tell someone immediately who can help.

Do not isolate yourself.

Call your doctor.

Call 988 or go directly to a hospital emergency room or ask a friend or family member to help you.

Call the 988 Suicide & Crisis Lifeline : 988 or 800-273-TALK (800-2738255) or 800-799-4TTY (800-799-

4889).

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

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

Dementia is not a normal part of aging. Although the risk of dementia grows as people get older, it is not inevitable, and many people live into their 90s and beyond without the significant declines in thinking and behavior that characterize dementia. Occasionally forgetting an appointment or losing your keys are typical signs of mild forgetfulness, which is very common in normal aging. Nevertheless, you should talk with a doctor if AGING>>page 43

Choosing The Right Senior Living Community

Selecting the right senior living community is an important decision that involves more than simply choosing a floor plan – it’s about a standard of living. In addition to meeting your social, spiritual and recreational requirements, you also want to ensure that there is a continuum of care in place to meet your needs if and when they change. By learning more about your living options, you can make the choice that’s right for you and ensure you enjoy a happy, healthy, and fulfilling home environment.

Whether your search is prompted by a serious medical condition or the desire for a lifestyle change, finding the right community to call home can be challenging and stressful. The best way to find the right home is to visit and take a tour. It will most likely take more than one visit to make a decision as to whether or not a community is right for you. So here are a few tips and questions to consider as you explore your living options.

Tips For Your Visit:

Tip #1 – Observe the level of cleanliness.

Tip #2 – Observe safety and security features.

Tip #3 – Observe the homelike qualities and décor.

Tip #4 – Visit during an activity or event.

Tip #5 – Visit the outdoor areas.

Tip #6 – Pay attention to staff friendliness.

Tip #7 – Stop by for a meal.

Tip #8 – Get feedback from residents and families.

Tip #9 – Consider facility location to friends and family.

Tip #10 – Remember to follow your instincts and your heart.

Questions to ask during your visit:

01 Are there written materials that explain the types of care provided and the as sociated costs?

02 What types of payment sources are accepted?

03 Are transportation services offered to medical or personal appointments?

04 What services are available without leaving the building such as dental care, vision care, podiatry services, hearing services, hair/beauty salon, etc.?

05 Are there spa/tub services available?

06 Are rehabilitation services available such as occupational, physical and speech therapy?

07 Is there a memory care program, and are there special activities for residents with Alzheimer’s?

08 Is there a recreational therapist/activity director on staff? What types of activities are available to residents?

09 Are pets allowed as tenants or visitors?

10 Are special menus/diets available to residents? Is there a registered dietician on staff?

11 What times are meals served?

12 Is there a social worker on staff?

13 What types of staffing patterns are used?

14 What about housekeeping and laundry services?

15 What about cable and telephone services?

Alta Mira II

Menomonee Falls - 55+

262-719-3884

Alta Mira II offers one & two bedroom apartment homes for those 55 & older. Alta Mira II is a non-smoking community that was constructed with special features for those who may be deaf or hard of hearing. Alta Mira II offers an array of amenities and social activities for its residents. Income restrictions apply.

Bell Tower Place Franklin - 55+

414-254-8410

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

Cedar Glen Wawautosa - 55+

262-719-3884

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

Granville Heights Milwaukee - 55+

414-357-6740

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

High Grove

414-541-3333

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

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

Hill Crest*

414-541-3333

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

Crest View*

414-541-3333

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

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

www.horizonseniorhousing.com

A Lasting Way To Show Your Love This Valentine’s Day

There are traditional ways to show your love on Valentine’s Day. You can buy a card that expresses your true feelings and give it to someone you care about. There are also heart-shaped boxes of assorted chocolates and bouquets of roses.

A powerful and lasting way to express your love is to show that you care about a family member or friend’s future.

Everyone you love probably wants to enjoy retirement once they decide to stop working. Preparing for that future takes planning and careful thought about when and how you want to do it.

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

• Keep track of your earnings and verify them every year;

• Get an estimate of your future benefits if you are still working;

• Get a letter with proof of your ben-

Senior READING

Memoirs

Aftershocks by

Nadia Owusu

efits if you currently receive them; and

• Manage your benefits:

o Change your address;

o Start or change your direct deposit;

o Get a replacement Medicare card; and

o Get a replacement SSA-10 or SSA-1042S for tax season.

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

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

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

The Next Everest by Jim Davidson

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

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

8. Only women need to worry about osteoporosis.

Although osteoporosis is more common in women, this disease still affects many men and could be underdiagnosed. While men may not be as likely to have osteoporosis because they start with more bone density than women, one in five men over the age of 50 will have an osteoporosis-related fracture. By age 65 or 70, men and women lose bone mass at the same rate.

Many of the things that put men at risk are the same as those for women, including family history, not enough calcium or vitamin D, and too little exercise. Low levels of testosterone, too much alcohol, taking certain drugs, and smoking are other risk factors.

9. I’m “too old” to quit smoking.

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

The benefits of quitting are almost immediate. Within a few hours, the carbon monoxide level in your blood begins to decline and, in a few weeks, your circulation improves, and your lung function increases. Smoking causes an immediate and long term rise in your heart rate and blood pressure, but quitting can lead to a lowering of heart rate and blood pressure over time. Quitting smoking will also lower your risk of cancer, heart attack, stroke, and lung disease. Quitting will also reduce secondhand smoke exposure to other family members or caregivers in the home. It is never too late to reap the benefits of quitting smoking and setting a healthy example for your children and grandchildren.

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

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

It’s Not Just About the Chandelier

Lauren O’Desky, CSA

Did you know there are over five hundred senior communities in the metro Milwaukee area alone?

Looking for the “right” community is daunting, as no two are alike. It’s hard to match apples to apples when communities have different cultures, amenities, and care philosophies.

When selecting a community, touring, talking to the staff, mingling with residents, and sitting and observing your surroundings are really important.

The amenities and offerings visible when touring a senior community are easy for a family to assess. What is important, but not always visible, however, is the quality of care that you or your loved one will receive from that community’s caregivers and staff.

So what do we look at when looking for a care-giving environment for our loved ones or ourselves?

It’s certainly not the chandelier or the carpet. A pool, diverse activities and sprawling amenity lists are certainly wonderful to have, and can add to the experience in any community, but they do not always equal better care.

Culture begets staff longevity.

Longevity of the staff is one of the most important predictors of superior caregiving in a senior community. Although there are no official studies to date, we do know that there is a direct correlation between satisfied caregivers and satisfied residents.

We are only in the beginning of a caregiver crisis that will worsen as baby boomers are getting older and birthrates and mortality are dropping. There are just not enough people to care for our aging population that have the passion and desire to do the work involved.

There is not one senior community that doesn’t experience some level of turnover. A low-turnover senior community typically has created a supportive environment for the staff where they are encouraged to take the time to get to know the residents and their families.

Longevity of the staff is directly related to the culture of the employer and implemented by their managers. Do caregivers feel heard by their superiors when they have an issue? Are they being brought up through the ranks and mentored? Are they being exposed to continuing education? Do they feel valued and appreciated?

Caregiving is one of the hardest jobs out there, and many times, it’s thankless. Caregivers attend to physical and emotional needs, and are valued companions, friends and historians.

Care staff are the people who hold our mother’s hands when she says goodbye to the home where she raised her children. They are the people who make sure our husband’s physical care needs are met with dignity and compassion. They are the people who redirect our grandparents, sisters, and friends when their dementia has caused them to be scared or upset.

The culture and mentorship that a senior community provides for their caregivers and staff create an environment based on support, and will lead to employee longevity. This longevity will aid in establishing vital relationships between caregiver and care recipient, regardless of the care recipients’ ability to participate. Longevity nurtures consistency, which ensures better care and better outcomes.

Whether you choose to tour with a Certified Senior Advisor or not, here are a few things to consider when looking at care for you or your loved one.

Longevity of the staff - not just the caregivers, but also managers, cooks, and cleaning staff. Keep in mind how long the community has been around, and that some level of turnover is normal even in the best places.

Ratio of caregivers to residents; this could change as acuity of the residents’ need changes.

What kind of initial and ongoing training is required of the staff?

What is the procedure to follow when a family has a complaint? Knowing how to address an issue, and to whom, is imperative.

Visit the community on the scheduled tour date and then a few times unannounced, at different times of the day. Keep in mind that it is commonplace for people to take naps and rest, especially after lunch and before dinnertime.

Sit and observe the interactions and the “feel” of the place and relating among people.

Ask about background checks and other testing employees must go through.

Bring your loved one to a meal and participate in an activity as part of the decision process.

There are many lists you can find about “what to look for” in a senior community but at the end of the day, if you’ve done your due diligence, you “feel” it when you find the right place for yourself or your loved one. Trust that with eyes wide open.

10 New Year’s Resolutions for Seniors

No matter your age, the start of a new year opens the door to endless possibilities. Choosing a New Year’s resolution ignites your motivation and renews your sense of purpose for the year ahead. The trick to following a resolution is setting a goal that’s simple yet attainable. Focusing on what piques your interests and passions is key to making the journey fun and exciting. Here are 10 New Year’s resolutions to kickstart the new year and elevate your lifestyle in 2024:

1. 10 Minutes of Daily Exercise

Getting more exercise is one of the most popular New Year’s resolutions, even for older adults. However, it’s one of the hardest to stick to. The secret is setting a small goal that’s realistic and achievable: 10 minutes per day. Whether you’re walking, stretching, or swimming, a small amount of exercise is more beneficial than none at all. The goal is just to get moving. The more often you exercise, the easier it becomes, and you may even increase your time to 15 or 20 minutes without noticing!

2. Daily Puzzles & Brain Teasers

Solving daily puzzles passes the time while keeping your mind sharp. You can find word games, sudoku, or jigsaw puzzles in books, magazines, or online. Incorporating puzzles and brainteasers into your daily routine can reduce stress while boosting memory retention and problem-solving skills.

3. Better Diet, Better You

As we age, our bodies develop different dietary needs. We may need to eat less of certain foods or limit our calorie intake. It’s a natural part of life, and making sure you’re consuming the proper nutrients is essential. Making a priority to eat healthy in the new year is a great way to put your body’s needs first. Add fruits and vegetables to your daily routine for a boost of nutrients!

4. Organize Your Space

A messy space can make thinking and focusing more challenging. Organizing your home not only cleans your space, it declutters your mind. It’s especially helpful to remove clutter from high-traffic areas in your home to prevent slips and falls.

5. Get in Touch with Your Creative Side

Have you always had a passion for dancing, painting, or playing music? Whether you’ve wanted to start a creative project or haven’t considered it before, it’s never too late to take up a new hobby! Check with your local senior center, community groups, and colleges for fun and affordable arts programs.

6. Preserve Your Family History

Recording stories or making a time capsule preserves your family’s history for the next generation. You can make digital copies of favorite photos and documents then distribute them to family members for safekeeping. Conserving your history plays a vital role in keeping cherished memories alive and keeping each generation connected to their roots. These shared narratives are crucial for self-understanding and instilling a sense of belonging for future family members.

7. Volunteer In Your Community

When you volunteer, you’re giving back to your local community. While benefiting others, you’re contributing to your own well-being, too. If you’re passionate about cooking, consider helping your local soup kitchen prepare meals. If you’ve always loved animals, explore opportunities to help your local animal shelter. There’s a vast range of volunteer options, so finding an activity that fits your interests is easy!

8. Read a New Book

Nothing beats brain power. Reading challenges you to organize details, put yourself in new perspectives, and broaden your ways of thinking. If you’d like to choose a book but don’t know where to start, your local library can recommend one to you. Whether you pick up a paperback, magazine, or like reading on a digital device, there’s always a story to discover.

9. Spend More Time with Family

Family can provide a great sense of support, guidance, and love. Making time to see them keeps those connections strong. If you have grandchildren, playing games with them can keep your mind and body active! You can even look for new activities for you and your family members to take part in. Creating more moments with your loved ones adds more laughs and smiles to your day.

10. Plan for the Future

It’s never too early to start planning ahead. In 2024, take the step toward deciding your future. Are you considering senior living down the road? Make a list of what you want your future to look like so your loved ones won’t need to guess in an emergency situation.

For more information contact Oasis Advisors at www.oasissenioradvisors. com/milwaukee or call 262-287-9096.

how will you spend it?

Who Benefits from Rehabilitation?

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

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

The level of function you had before a disability is an important consideration in the level of function you can expect to regain after rehabilitation. For example, if a healthy older person who walks without a cane falls and fractures a hip, he or she will likely be able to walk again after several months of a rehabilitation program. However, the same goal is not as realistic for someone of the same age who was al-

ready having a hard time walking (possibly due to arthritis or bad circulation) before suffering a hip fracture.

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

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

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

Settings for Rehabilitation Programs

Rehabilitation can take place in many types of settings:

special units in acute care hospitals or rehabilitation hospitals

nursing facilities

outpatient centers homes

private offices

If you have a new disability and are a good candidate for 4—12 weeks of restorative rehabilitation, you may benefit from an intensive rehabilitation program involving a multidisciplinary team of health care professionals. Such programs are usually done in a rehabilitation unit, whether within a hospital, in a separate rehabilitation hospital or building, or in a nursing facility with a designated rehabilitation program.

trials have not been performed to determine if these vitamins can prevent the development of AMD or other eye concerns. As such, we highly recommend that patients see an eye care specialist before spending money on these (somewhat expensive) products to determine if AMD is present, how advanced the condition is, and whether or not there are any benefits or risks to using a supplement,” explains Brett Rhode, MD, Head of Ophthalmology at a major Milwaukee medical center and partner at Eye Care Specialists.

Are there precautions to consider?

“Yes. People should be cautious when using any high-dose vitamins and minerals, especially those who take prescription medications and/or use over-thecounter drugs, dietary supplements and herbal medicines. High-dose nutrients can interfere with medications and interact with other nutrients to decrease their absorption into the body. This can ultimately affect a person’s nutritional and health status. For example, because the high zinc concentration in the AREDS formulation could cause copper deficiency anemia, copper had to be added. People being treated for chronic diseases such as cancer, heart disease, and diabetes should not take high-dose nutrients without consulting their doctors. Generally, self-medication with high doses of vitamins and minerals (such as those in the AREDS study) is not recommended. Anyone planning to take the AREDS formulation, should discuss it first with their primary care doctor and/or eye care specialist,” says David Scheidt, a medical optometrist who provides comprehensive eye services, including pre- and post-operative care of surgical patients.

Risk Factors for AMD

Raciti recommends scheduling annual eye exams and being aware of the following risk factors for AMD:

• Age – #1 risk factor. AMD affects 33% of adults 75+.

• Smoking – increases risk 2-5 times.

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

• Gender – being female, possibly because live longer.

• Race – Caucasians are at greater risk.

• A diet high in fat, cholesterol and sugar, and/or low in nutrients and antioxidants

• Prolonged sun/UV-light exposure

• Obesity – raises risk 2.5 times.

• High blood pressure

• Light eye color – less protection from UV rays.

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

Free Booklets & Information

The physicians quoted above are partners at Eye Care Specialists, a leading ophthalmology practice that provides medical, surgical and laser care to more than 200,000 Wisconsinites. They are dedicated to the diagnosis and treatment of cataracts, glaucoma, diabetic eye disease, and macular degeneration (AMD) and have written their own series of booklets on these conditions. Call 414321-7520 ext. 207 for FREE copies or visit www.eyecarespecialists.net to read detailed explanations of common eye concerns and order free educational materials. Thorough eye examinations (usually covered by insurance or Medicare) and second opinions are available at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Avenue.

HEART<<page 21

flour. Eat brown rice or wild instead of white rice. Try to aim for five to ten servings of vegetables and fruits a day. Treat yourself in a different way, make fruit salads or homemade smoothies with fresh berries, bananas, and other fruits. In winter make yourself soups of vegetables and fruits. Go nuts for nuts, walnuts and almonds top the list.

Dribble olive oil over salads and avoid commercial dressings. Mix flax seed into your oatmeal, which itself is a great thing to eat. Eat skinned chicken. Eat beans and peas.

Keep Your Blood Pressure And Cholesterol Under Control

The figures change here, but 120/80 seems to be the new tops for blood pressure, and under 200 for cholesterol. Cholesterol screenings are broken down into figures for LDL, or what is known as the destructive element and HDL, the positive element. While LDL figures are affected by what you eat, but also by genetics, the HDL levels can actually be raised by exercise. The ‘good’ HDL levels can mitigate the negative LDL levels. Here again exercise reigns triumphant.