Modern Health and Living April 2023

Healthy Spring

Women’s Eye Health

Making Change Without SINKING INTO OVERWHELM

nUTRITION: THE GREEN SMOOTHIE

Aging Biology

Physical Activity

How to do Earth Day 2023

5 Myths About Fruit That Could Prevent You From Losing Weight

positive aging senior lifestyles

A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

Welcome Spring! The month of April is all about fun. April Fools day, spring break, easter eggs and some sunny days. It’s even fun to play in the rain. And a celebration to earth comes on the 22nd. When I walk around, I sometimes forget the beauty before me. The grass is green, the sun makes a 48 degree day feel like 65. All thanks to Mother Earth.

Appreciate what this giant brings us. Celebrate by planting something, anything!

The days are feeling warmer, but as I write to you, I am still seeing snow on the ground. Well, with hard work comes reward. This April, I’m starting out by taking a day off and spending some time with friends at a birthday party during opening day cheering for the Brewers. Happy sweet 13 Kaitlyn and hopefully this will be a great experience as you turn into a teen. Well at least you will get to miss school. How many of you are going to tailgate and constantly stare at your weather report? Yep. Me too.

Spring Break in our house is really called Spring Start. We can use this time to get some much needed vitamin D. Also, everyone love the warmer temps to get things done. It’s time for us all to get out and stretch our muscles. Maybe this is the month for you to try a few new exercises. Maybe you should consider some new “lighter” recipes now that spring is here. Time for some of us to start seeds for the garden. “Spring Cleaning” is rampant. April is a good month to do all of these activities and, interestingly enough, all these activities are good for you. Healthy habits are not that difficult to acquire.

We believe you can strive for good health at any age. Small changes can make a big difference in your health so we always have something for everyone.

Try doing something good for your health this month! See you in May!

Amanda Lewis

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Here are the top myths about fruits and weight loss, according to nutritionists, along with what to believe instead.

Myth 1: You Shouldn’t Eat Fruit Because It’s High in Sugar

One of the biggest misconceptions about fruit is that because it is sweet, it contains a ton of sugar and is therefore “bad” for you.

However, there’s a difference between the natural sugar in fruit (fructose) and foods with added sugars, says Carolina Margolis, RDN, onstaff registered dietitian at Lifeway Foods, tells LIVESTRONG.com.

“Fructose is only harmful in large amounts, which is difficult to get in excess in its natural form from fruit,” Margolis says. “For most people, the amount of sugar in fruit is safe to eat.”

Fruits are also among the most nutritious foods and provide other nutrients, like vitamins, minerals, antioxidants and dietary fiber. In addition, they are high in water content, which means they can help to manage appetite and keep you feeling fuller for longer, says Reema Patel, RD, a registered dietitian and nutritionist for Dietitian Fit & Co.

We Recommend

5

Myths About Fruit That Could Prevent You From Losing Weight

By Alyssa Hui

Fruit is naturally high in sugar and carbs, but that doesn’t mean you should shun it when you’re trying to lose weight.

When it comes to eating for weight loss, there’s a lot of information (and misinformation) out there. Depending on what you read, fruit is either your best friend or worst enemy if you’re trying to lose weight.

There’s no shortage of claims about how you should consume fruit, what time of day you should eat it and which fruits you should avoid entirely. But what’s true and what’s not?

Healthy breakfast with cereal, fresh berries, yogurt and honey over white rustic wooden table viewed from above

Nutrition

Is Eating Fruit After a Meal Bad for You?

Berry for breakfast

Nutrition

The Calories in One Cup of Mixed Fruit

Fresh summer berries.healthy food

Nutrition

Fruits to Avoid With Candida

“Although fruit does have sugar in it, all the other nutrients it contains, and in particular fiber, help promote fullness as it slows digestion, which can then reduce food intake overall — an important factor in weight loss,” Patel says.

Myths>>page 44

JOIN

Experiencing Saint Kate

This artistic hotel’s whimsical design has you craving adventure off in so many directions immediately as you enter. As you enter the hotel lobby, you already get the sense of an experience not just a place to stay. To the right check in, offering you a glass of champagne and very friendly service. You immediately see Deborah Butterfield’s, almost life sized, horse sculpture. As first impressions go, this will be an experience not just a place to hang your hat. To the left of the lobby a bar made for bubbles and brunch. Champagne, global sparkling wines, a variety of cocktails in their words is intoxicating. The bar is massive with seating all around. Tables and a lounge area create an inviting atmosphere, live music with a hybrid of jazz and rock round out another area of the hotel and we are just getting started.

How about a room with a view. The top floor of Saint Kate overlooks Milwaukee with sweeping views of the city. In the room is art books, a record player (with records), a ukelele and drawing paper that sets a mood and maybe even get your creative juices flowing. A living room, separate from the bed, is a nice lounge space with TV to unwind. Each floor by the elevator has a tea/coffee stand and refreshing cold water dispenser.

Saint Kate is an adventure on the first and second floors you will discover contemporary art with several gallery spaces and even a live in resident artist Jeff Zimpel. Quickly to wave you in to explain the space he created, show you his art and enthusiastic to share with you his process. He is an interdisciplinary artist whose art

practice promotes the importance of life-long learning through an exploration of mark-making and an interrogation of the space where painting and photography meet. He develops site-specific installations and invites creative participation based on these art experiences.

As guests step into the Artist in Residence studio, Jeff invites them to “enter an ecosystem of creative potential…to participate in an ongoing process of mark-making and ideasharing...With every creative soul who makes an offering of their time and attention to this living studio, the composition grows into this unique Studio Ecology.”

The second floor restaurant is more a semi casual space with high end menu.

Aria features a locally inspired seasonal menu that incorporates the best local ingredients, with cuisine inspired by Wisconsin and its European ancestry.

The Second floor gallery has you walking into long halls and even a surprise you at the end.

Exhibiting now

Intimate Gestures: Drawing on Desire by Yuna Kim Mar 17–Jun 30, 2023

The Closet

Through an installation that immerses guests in drawings, animations, and handmade paper books, Yuna Kim explores the intimacy of hand gestures and their power to convey emotions and desires that may be difficult to put into words. By pairing her animations with a selection of the drawings that the artist used to create them, the exhibition in The Closet invites guests to experience the artist’s process slowly, and to consider how Kim’s works offer an opportunity to connect.

This hotel has so much to explore that one night might just not cut it.

READINGS:

April is Women’s Eye Health Month

for vision loss

By Cheryl L. Dejewski

Despite the fact that women are up to 66 percent more likely than men to incur blindness from cataracts, glaucoma and macular degeneration (AMD), a Harris Poll found that a whopping 91 percent of U.S. women were unaware that they are at greater risk for even developing these conditions. “Women face these odds because they tend to live longer and have a biological pre-disposition (perhaps immunological or hormonal) to certain eye concerns,” says Brett Rhode, MD, senior partner at Eye Care Specialists ophthalmology practice, a state leader

in medical, surgical and laser eye care services.

Decreased Vision

Decreased vision in women is linked to an increased risk of falling, which leads to more serious concerns, including hip fractures, the need for canes, walkers and/or nursing home care, and complication-related death. Decreased vision also increases the risk of car accidents and can have a devastating effect on quality of life in terms of limiting daily tasks, independence, social interaction, and overall health.

“Decreased vision, however, is not a fact of life as you grow older. If your eyesight is getting worse, you need to schedule a comprehensive, dilated eye exam to rule out causes,” advises Daniel Ferguson, MD, an ophthalmologist who treats thousands of patients each year. “Upon examination, we often find that cataracts (age-related clouding of the natural lens inside the eye) are the cause of the problem and, in most cases, a 15-30 minute outpatient surgery procedure to remove and replace the cataract with a customized lens implant is a relatively easy and painless solution.” Daniel Paskowitz, MD, PhD, an eye surgeon with credentials from Harvard and Johns Hopkins, stresses, “Early detection and removal can prevent needless pain, suffering and cost. I can’t tell you how many cataract patients say that they wish they had done it sooner.”

AMD & Central Vision Loss

Age-related macular degeneration (AMD) is another leading cause of vision impairment in Americans over age 50. Although the exact cause is unknown, AMD affects more women than men—leading to a loss of central or straight-ahead vision that impacts the ability to drive, read, see faces, etc.

“If significant dry-type AMD is diagnosed (the more common but less severe form), we usually recommend vitamin supplements, sun

Most women are unaware of their higher risk

Ways You Can Keep Your Mind, Spirit, And Body Youthful

It seems like everyone is obsessed with looking young these days. And hey, who can blame them? We all want to look young for our age. But the truth is, there’s only one thing better than looking young: feeling young and living young longer.

Consider this: 61% of men describe their current energy level as lower than their energy level 5 years ago, and 65% of men say that they experience brain fog and think their mind is not as sharp as it used to be.

Once thought to be hard-wired after early childhood, the brain actually has a remarkable ability to change and heal itself. Known as neuroplasticity, this remodeling due to our environment, behavior, and feelings happen throughout our lives. Given the flexibility of your brain, how will you rewire it to help you live younger longer?

Dr. Myles Spar, Chief Medical Officer of Vault Health, is an expert when it

comes to men’s physical, emotional, and sexual health. He has shared 13 ways you can keep your mind, spirit, and body youthful regardless of your age. Here are his 13 tips to live younger longer:

1.Meditate

When it comes to keeping you young, meditation has been shown to actually change the brain. Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, conducted studies involving brain scans of meditators. She found that people who had been meditating for a long time had increased grey matter in the auditory and sensory cortex, which she attributes to the mindful attention paid to breathing, sounds, and other stimuli during meditation. She also discovered more grey matter in the frontal cortex, the part of the brain associated with memory and decision making. According to Lazar, meditators in their fifties had the same amount of gray matter in one part of the prefrontal cortex as people in their twenties in spite of the fact that the cortex is known to shrink as we age. Why not incorporate this brain-boosting practice into your life?

2.Play

Have you seen ads for brain-training games and wondered if they were legit? According to recent research, the answer is yes. A new study found cognitive training increased the energy efficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed a significant increase in the association between reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. The study’s authors hope their findings pave the way for further research that attempts to harness the potential of the aging brain.

3.Get Busy

According to Dr. Oz, having loving sex a couple of times a week increases testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spending time with friends and family keeps you from isolating yourself as you get older. Volunteering, too, can be a nice way to ward off loneliness while helping your community. The website volunteer-

Youthful>>page 45

Road America

The 2023 season kicks off this spring. Located in Wisconsin’s scenic Kettle Moraine, Elkhart Lakes’s Road America Inc. is one of the world’s fastest racing tracks. Road America has fun events coming up for all ages. Get to the track!

Shop & Sip

April 29 @ 1:00 pm - 5:00 pm

Enjoy a variety of wine tastings, treats and special offers from the shops and galleries in Elkhart Lake.

About this Event

Registration and check in will begin at The Paddock Shop at Road AmericaElkhart Lake Stemless Wine Glass

- A Foldable Reusable Shopping Tote (with multiple patterns)

- $5 Shop & Sip Cash Voucher

- Shopping Passport & Map

- List of Shopping Deals & Wines at each location

Make sure to stop at each of the participating Elkhart Lake businesses to be entered to win one of the SIP Gift Baskets!

4 Miles of Fitness at Road America

May 10 @ 6:00 pm - 8:00 pm

Recurring Event- starts in May and runs through September

$5

Bike, walk, or run Road America’s legendary 4-mile, 14-turn road course in beautiful Elkhart Lake, Wisconsin.

Road America’s 4 Miles of Fitness events run every Monday and Wednesday evening from 6 p.m. – 8 p.m., starting in May and running through the end of September (5:30 p.m.-7:30 p.m. in September). From cross-country trails to service roads around the 640-acre facility, and even the racing surface itself, participants can enjoy all the facility has to offer in a safe environment free from traffic and neighborhood distractions. Pets, scooters, and skateboards are not allowed.

SVRA Vintage Festival Weekend

a SpeedTour Event

May 19-21, 2023

Racing’s glorious past comes to life May 19-21, 2023, as the SVRA Vintage Festival Weekend returns to Road America. The 2023 season kick-off event will showcase all the sights and sounds from motorsport’s pioneering age to modernera racecars.

The event features a packed schedule. Races will feature cars spanning several decades — many of the entries having previously competed at Le Mans and the Indy 500.

SVRA (Sportscar Vintage Racing Association) SpeedTour events offer tightly regulated, wheel-to-wheel racing with a lineup that includes race groups for all SVRA classes. Classes include Formula 5000, Formula Ford, sports racing, and production sports cars from marques such as Lotus, Alfa Romeo, Jaguar, Porsche, and Corvette from the ’50s, ’60s, and ’70s.

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

Everyone Could Use a Break

Are you currently a providing help to a loved one as a Family Caregiver?

You may have heard of respite care and thought, “Thanks, but I’ve got this.”

Or you may have thought it sounded nice but too expensive. Or that your loved one required too much, or too little, assistance for you to benefit from it.

The fact is, many family caregivers consider respite care an invaluable part of their caregiving. It’s not just about being able to recharge your batteries, it’s about taking care of yourself so you can better care for others.

Many family caregivers use respite care services just so they can attend church every week. Others use it because otherwise they’d never be able to make their own medical appointments. Some have younger children or grandchildren and want to be able to be at their school events. Some family caregivers even say that it’s the only time they can ever really get out of the house.

In fact, often people discover respite care because they have an important wedding or out-of-town function that they don’t know how they’ll be able to attend and having temporary respite care from a professional CAREGiver is the only way it is possible. It allows you to live your life, with full confidence that your loved one is in capable hands.

Respite care is for seniors with dementia, cancer, diabetes, blindness, heart disease or just “old age.” You name it, there is a respite care solution for it. Many local continuum of care communities (assisted living & nursing homes) offer a short term respite service. Adult day centers may also provide a short term solution. However, by far the most flexible option is for in home respite care from a home care provider like Home Instead Senior Care. We can make arrangements for just a few hours a week, overnights or for 24-hour care.

Consider those family caregivers providing help for a loved one affected by Alzheimer’s disease, or another dementia. Due to challenging behaviors, and the constant attention such care requires, caregiver burnout can become a significant problem. Respite care can provide a vital reprieve to help keep you sane!

For more information about respite care and other services, please contact 414-882-5464.

Get local help with your Medicare questions.

I’m Naji Abu-Lughod, a licensed sales agent in Wisconsin. When it comes to Medicare, it’s important to consider all of your options. What works well for your neighbor may not be the best fit for you. I know the ins and outs of Medicare, and I’m ready to answer your questions and help you find a plan that fits your needs. Take advantage of my knowledge and experience to:

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I look forward to helping you explore your Medicare options so you can enroll in a plan with confidence.

It’s time to take advantage.

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Eat Like a Nurse

By: Catherine Hamilton

As nurses, our focus is on our patients, communities, and family. Last in line is often taking care of ourselves. However, our patients, communities, and families suffer if we are not giving from our healthiest selves. Self-care practices are crucial for being an effective nurse, and nutrition plays a big part in self-care.

Nursing is a demanding profession, and one day is always different from the next. It can be easy to grab the first thing available, which often is not the best choice for our health. In addition, the latest diet or social media craze can make us confused about what we should and should not be eating.

For me, how I eat is a matter of life and death. I have learned that consistency is essential through years of wearing an insulin pump. I am also an active person and love hiking, biking, and running. To participate in those activities, I need food that sustains my energy. I have never been on a “diet,” but I try to keep my diet consistent and exercise to stabilize my blood sugars. A consistent eating plan

has been the key to maintaining good health and being my best for patients and students.

To be consistent with your eating plan, you must find what works best for you. Research from the National Institute of Health finds only about 20% of Americans who lose weight keep it off. Some popular diets can limit important nutrients and even cause health concerns. Rather than trying different diets that often cause weight to fall, then climb back up after the diet, get to know your body. Pay attention to what you eat and how you feel. For example, does a steady diet of snack foods leave your body depleted and tied? Are there particular foods and meals that give you endurance?

What foods have worked for me? First, lean protein is vital throughout the day. My primary sources are chicken, fish, nuts, unsweetened yogurt, and eggs. Protein is converted to glucose very slowly, so it helps me avoid those peaks and lows. Next, I make sure I eat lots of vegetables and fiber for the same reason. I eat beans, green vegetables, and a variety of other vegetables. I try to include those foods every time I eat.

Fruit is another excellent source of fiber and vitamins. Fruits also provide a variety of health-boosting antioxidants, including flavonoids. Personally, I avoid fruit because it spikes my blood glucose. But remember, you need to find the right foods for yourself.

I believe carbohydrates can be part of a healthy diet. I rarely eat bread; instead, I eat brown rice or other whole grains that provide vitamins, minerals, and fiber. Whole-grain foods can also help you feel full and control cholesterol levels, weight, and blood pressure.

I admit being consistent in what I eat requires effort and planning. But maintaining this diet has gotten easier over time. I started eating this way to keep my blood glucose from bottoming out or spiking high and to have enough energy for those long days in nursing. The added benefit is that I have maintained my weight and continued doing the activities I love.

Not all of us are caring for patients or teaching in classrooms. But all of us can improve our lives with self-care and nutrition. Committing to an eating plan that is sustainable helps us be the best for ourselves and the people in our lives.

Catherine Hamilton is an experienced nurse and a full-time faculty member for Arizona College of Nursing in Salt Lake City Utah.

April is Parkinson’s Awareness Month

Who is the APDA of WI?

The American Parkinson Disease Association, founded in 1961, is the largest grassroots network dedicated to fighting Parkinson’s disease (PD) by providing services and educational programs, elevating public awareness about the disease, and funding research designed to ultimately put an end to this disease.

Our mission is to provide the support, education, and research that will help everyone impacted by Parkinson’s disease live life to the fullest every day. How does the Wisconsin chapter do that?

• Every year we host a free educational symposium with expert speakers talking about the latest news in PD. You can still see last year’s speakers online on the WI ADPA Resource webpage. This fall we are planning a joint symposium with Minnesota in the La Crosse area.

• During the summer we plan to offer a ‘Parkinson’s Roadmap for Education and Support Services’ (PRESS) is an eight-week support series with tailored content to address the psychosocial needs of those who have been diagnosed with Parkinson’s disease within the last five years.

• In May we are planning on opening our first APDA WI Care Partner Support group at the Courtyard at Fitchburg. Our community saw a need for a support group and stepped up and organized to make it happen.

• We also give out grants to community members that would like to kickstart a new initiative. This year we awarded grants to a support group out of Dodgeville who is starting an exercise group and to Yoga Accessible for All who is providing yoga classes specifically designed for those with PD.

• We also provide financial assistance to individuals with PD in WI who are struggling economically. There are so many added costs that come with this diagnosis. The most common thing I hear people are spending their

assistance on is exercise classes. They provide the crucial movement necessary to battle Parkinson’s while at the same time giving those groups a sense of optimism and community.

• If you live in a rural or farming area, maybe our Active @ Home program is for you. This is a free program that will ship a box of simple tools and exercise equipment assembled by an expert UW Madison Kinesiology Lab team. Then you can choose to have a phone or video call with an Occupational Therapy Graduate Student who can help guide you as to how to use everything in the kit.

We also visit support groups, answer questions, offer free publications, email, and physical newsletters, and so much more. To learn more about any of these programs or to sign up for our newsletter list so you never miss our exciting announcements go to apdaparkinson.org/wi.

Our largest event of the year is just a couple weeks away – the Parkinson’s Half Marathon, 5K & More is taking place on April 15 at the newly renovated Bakken Park in Cottage Grove. We are ecstatic to be back for our 11th year. This year we have added live music and a petting farm to our activities. This year also marks the return of hot food. Craft beer will be provided to everyone over 21 who is registered. This event has become a tentpole of the WI branch of the APDA. Families and friends converge on this small town to reminisce and make new memories. We’ve got people coming from as far away as Colorado and Florida. If you want to support our organization and have an amazing day, register today at apdaparkinson.org/wi.

Contact Wisconsin Chapter of the American Parkinson’s Disease Association.

Megan Ramstack, Chapter Coordinator. Email: apdawi@apdaparkinson.org Phone: 608-345-7938

Address: PO Box 14381, Madison, WI 53708

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3 Benefits with Starting Your Morning With Purposeful Silence

Our lives have become noisier than ever. In the past, moments for quiet contemplation were built into daily life. Whether waiting in line, going for a walk, or staring out the window on a bus, we had time to hear ourselves think.

It is in these periods of silence when we’re primed to experience our most profound insights, and yet that kind of solitude has all but disappeared. Most of us now spend these in-between moments checking our smartphones, feeding our addiction for constant stimulation.

This is why the first “S” in The Miracle Morning S.A.V.E.R.S. stands for Silence and may be one of the most significant areas of improvement for our noisy, fast-paced and over-stimulated lifestyles.

Here are some of the benefits of beginning your day with a period of purposeful silence that will help you to center yourself and create an optimal state of mind to lead you through the rest of the day:

1. Heightened Clarity

Think about when your best ideas come. Whether in the shower, on a walk, or as you’re falling asleep at night, it is when we find ourselves in the midst of peaceful Silence that lifechanging wisdom emerges and we discover our best ideas.

2. Reduced Stress

Meditation, one of the most effective forms of Silence, has been scien-

tifically proven to reduce your stress by lowering your cortisol levels. This helps you start your day with calm, peace, and the space to focus on what is most important in your life.

3. Increased Self-awareness

Spending time in Silence enables you to gain insights into what you’re doing well and what you can be doing better.

This helps you maintain your focus on your goals, priorities, each and every day, to move towards what you want out of life.

Whether you spend one minute in Silence or 10, the benefits can be lifechanging, and only get better over time, as you train your consciousness to find comfort in the Silence.

With love & gratitude, - Hal

miraclemorning.com

What is the Miracle Morning?

The Miracle Morning is the fastest way to wake up every day and create the life you’ve always wanted (even if you’re not a morning person)

Hal’s Mission

Hi, my name is Hal Elrod. I’m a father and a husband. My mission in life is to Elevate the Consciousness of Humanity, One Person and One Morning at a Time. While that begins at home with my family, it has grown into a worldwide movement through my book – The Miracle Morning – which has been translated into 37 languages, sold over 3 million copies, and is practiced daily by people in 100+ countries.

It is in these periods of silence when we’re primed to experience our most profound insights, and yet that kind of solitude has all but disappeared.

Making Change Without Sinking Into Overwhelm

In Ayurveda, creating balance often means taking a look at current lifestyle and diet habits and modifying them, establishing new ones or deleting others so that the habits are in greater alignment with health. This involves exploration and change. And to be successful, this process needs to be handled gently, slowly and in small steps so as to avoid overwhelm.

Making changes in your habits is like acclimating the body to a high altitude adjustment. Just like you wouldn’t climb K2 without proper training and allowing stop points for the body to adjust, the manner in how you make change and adjust mentally and physically is important to making your self-care work well for you. To smooth the transitions of integrating your new self-care habits, try out the following techniques.

Put Time and Repetition on your Side

The bottom line is that it takes time to make changes, especially when changing habits. Habits are essentially behaviors that are created and fed by repetition and regular energetic input. Each time you repeat a thought or action you are creating a pathway for your nervous system. With repetition, you are making the pathway deeper, like a groove on a sledding hill. The more it is used, the deeper the sledding path becomes so that when you start at the top, the sled will automatically go into that established groove.

Initially it takes time to create the groove, especially if you are trying to create a new groove to replace an old one (trying to switch one less-than-desirable habit with another healthier one). Initially, you may need to put in more energy and effort to retrain your system from following the established path. But over time the new groove deepens and eventually begins to do the work on its own, carrying out the action with little effort or thinking on your part. At this point, the behavior becomes a habit.

In yogic science it is said to take 40 days to change a habit and 90 days to create a new habit. It is an investment, but, once there, it becomes like second nature. You can use this knowledge by taking one habit transition at a time and really make it your focus.

Use Moderation and Small Steps

When looking to change a habit for the long-term, you need to think in terms of sustainability and that means making realistic and moderate choices. This not only is less likely to trigger the defense mechanisms but also avoids the counter pendulum swings of extreme action. Use this and think about what one small thing you could do to support yourself that you could see doing almost every day for the rest of your life.

Watch Your Attention

Habit pathways are fed by your actions and this includes your mental action in the form of attention or focus. Behind every action is a thought. It is from that thought that you then take action. Behaviors become habits and patterns because of repetitive input and the investment of energy. To change the habit that isn’t

Making changes in your habits is like acclimating the body to a high altitude adjustment.

serving you, stop feeding it with your thoughts and emotions. Shift your focus and energy on what you want to create instead of focusing on what isn’t working. You can do this with affirmations, mantras, or even regularly working with a friend or coach to reinforce those thought patterns. Start with a self-care habit you are challenged by and explore your thoughts around it. Instead of working on the habit itself, play with modifying the thought to the positive end result you want.

Establish and Check Your Markers

A marker refers to the words, thoughts, feelings or physical sensations you get under different conditions - all cues reflecting the state or condition you’re in. For instance, in evaluating whether your self-care tool is creating balance or overwhelm, you might look at what your markers would be when you feel balanced versus when you feel overwhelmed. Identifying them initially will allow you to use them along the way as guides to know if you are on the right track. Start by making a list of how you feel when you are balanced versus how you feel when you are overwhelmed.

The Switcheroo

The best way to break a habit is to replace it with a different one. Nature and your bodymind system abhor a vacuum, partly because that action is meeting a need even if it’s not meeting it in the best way. What do you think will happen if you take away the method for meeting the need without putting in place another way to get the need met? You got it - the bodymind will go back to what it knows (the established habit) because the underlying need is legitimate. While the current action might be meeting that need, it may also be giving you negative side effects or doing so in a less ideal way. The new goal is to still meet the need but with a better tool or action. You will want to explore alternative ways to meet the need that doesn’t have the negative side effects. But first, start with trying to identify what the underlying need is either by using paper and pen and free form writing, meditating on it, or using whatever connection technique works for you.

Swap the “Shoulds” for Inspired Action

Shoulds are often someone else’s voice, a cultural expectation, or even your ego mind telling you what to do, usually based on past experiences or expectations. But what you need, including self-care, is going to vary from moment to moment. To best meet the need, you need to tap into the present moment and listen to the wisdom from within rather than just from your mind. When you do this, you are more likely to be in alignment with yourself in that moment and can then take action inspired from that inner knowledge. Try to adopt a beginner’s mind and practice a state of innocence in any moment to allow you to explore

what is there versus what you think should be there.

Organize your Tools

“I’m drowning in an ocean of tools!” This is what one client recently said to me. She felt overwhelmed by all that she had gathered and learned to take care of her and the sheer quantity left her immobilized. Just like the variety of medicines that line the shelves of Walgreens, not all of them are applicable and any one time. So too, your self-care tools do not ALL need to be used every day. To help make sense of your own tools, I invite you to play with organizing them. You can start by thinking of what might be a daily, seasonal or symptom/imbalance specific tool - creating categories.

I have seen clients do wonderfully creative things with organizing the categories. Writing out the tool on index cards and putting them in a recipe box or putting them in a notebook in sections are two popular options. Then when you have a need, simply look through your resource organizer, like looking through your medicine cabinet, and choose what is appropriate.

If you like these ideas but would like structured support in implementing them and achieving a healthy life, join the upcoming 8 week “Creating Health and Harmony: Group Ayurveda Wellness Program” with Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator. Details @ www.AyurvedaWellness.org/solutions/group.

Ayurveda and Your Life Energy

Students of CAM therapy believe that everything in the universe – dead or alive – is connected. If your mind, body, and spirit are in harmony with the universe, you have good health. When something disrupts this balance, you get sick. Among the things that can upset this balance are genetic or birth defects, injuries, climate and seasonal change, age, and your emotions.

Those who practice Ayurveda believe every person is made of five basic elements found in the universe: space, air, fire, water, and earth.

These combine in the human body to form three life forces or energies, called doshas. They control how your body works. They are Vata dosha (space and air); Pitta dosha (fire and water); and Kapha dosha (water and earth).

Everyone inherits a unique mix of the three doshas. But one is usually stronger than the others. Each one controls a different body function. It’s believed that your chances of getting sick -- and the health issues you develop -- are linked to the balance of your doshas.

Keeping Balanced for Healthy Aging

Everyday activities like reaching for your coffee cup, bending down to pick up the paper, putting on your shoes, and getting up from a chair require subtle shifts in your body’s weight distribution. When you were younger, you wouldn’t have had to worry about this. But as you age, and falling becomes a bigger risk, do you need to improve balance for healthy aging, and to stay safe in later life?

A healthy sense of balance is important because it allows you to hold your position or move at will during these everyday activities without falling. Gravity is constantly pulling you downward, giving you the tendency to fall, but your ability to balance prevents this from happening. Balance control is a complex

physiological process and, just as with muscles, if you don’t use it, you lose it. And from a physical perspective, as the body ages, muscle strength, joint range of motion, and reaction time all decrease too. These factors can have a negative effect on your balance and may lead to balance dysfunction - a factor linked to falls among the elderly. And this is a serious issue.

Falls from poor balance can cause serious, and even life-threatening, injuries. A combination of balance therapy, fitness and wellness and orthopedic physical therapy can prevent this and help you age healthily, and remain active well into retirement.

The CDC Stats On Falls

According to the CDC, accidental falls are the leading cause of death among older adults. Each year, one in three adults over the age of 65 falls, and the risk of falling increases proportionately with age – at 80 years, over half of seniors fall annually. Recovery from a fall can sometimes take at least a year in a long-term facility, with some patients never returning to their homes. Among this age group, falls are the number one cause of fractures, hospital admissions for trauma, loss of independence, and injury deaths.

Most of the fractures caused by falling are in the arm, hand, ankle, spine, pelvis, and hip, with hip fractures being one of the most serious types of a fall injury, often resulting in long-term functional impairment, nursing home admission, and increased mortality – One out of five hip fracture patients dies within a year of their injury. In fact, falls account for 25% of all hospital admissions, and 40% of all nursing home admissions – 40% of those admitted to nursing homes do not return to independent living; 25% die within a year. These statistics are pretty grim – but don’t for a minute think that there’s nothing you can do about it or that it won’t happen to you. Perhaps you believe that if you limit your activities and become even more sedentary that your chances of falling will decrease (not true!).

If you think you can avoid falling as long as you stay at home, know this: The majority of all falls take place inside the home. Those who do fall are two to three times more likely to fall again, and many people who fall, even if they are not seriously injured, develop a fear of falling.

Injuries from falls, reduced mobility and activity, and the fear of falling can significantly reduce your quality of life, making you dependent on others and taking away your freedom to move and live independently. For more information visit www.fyzical.com/waukesha or call 262-349-9297.

How to do Earth Day 2023

Trees are one of the most powerful tools to combat the climate crisis

This year marks the 53rd anniversary of the birth of the modern environmental movement, commemorated annually as Earth Day. Since 1970, billions of individuals from more than 190 countries worldwide have come together every April 22nd to take action towards a greener, more equitable future for our planet. As the countdown to Earth Day 2023 continues, it is important to remember regardless of where you are or what you do, you have the power to yield real change and be a champion for Earth. To protect our planet, we must invest in it.

Rallying behind this year’s theme, Invest in Our Planet, which highlights the importance of dedicating our time, resources, and energy to solving the climate crisis, here are 7 ways you can actively participate in Earth Day 2023:

Plant trees or a pollinator garden.

Trees are one of the most powerful tools to combat the climate crisis. Attend a local tree planting event or donate to campaigns, like EARTHDAY.ORG’s The Canopy Project, to help reforestation efforts across the world.

Pollination is essential for all terrestrial life on Earth. Plant a pollinator garden using species native to your area to support local populations of butterflies, bees,

and other organisms critical to sustained biodiversity in your ecosystem.

Reduce your plastic consumption.

Plastic pollution is one of the most important environmental problems we face in today’s world. We all contribute to this problem and must work to reduce, and ultimately end, plastic pollution. Make a plan this Earth Day to reduce your plastic consumption using EARTHDAY.ORG’s plastic calculator.

Participate in advocacy.

Educate yourself about the science behind climate change and show responsibility in addressing it by taking climate action to the next level. Send a letter to your local elected officials, speak up at your next town hall meeting, or use EARTHDAY.ORG’s Vote Earth hub to learn about your voting rights, register to vote, and get reminders for important voting deadlines.

Make sustainable fashion choices.

Fast fashion has completely revolutionized the apparel industry, but not for the better. Learn about the detrimental impacts of fast fashion, the importance of sustainable fashion, and commit to responsible consumption.

Plan your own event.

It’s easy to start your own Earth Day event! Whether it be a community cleanup, march, teach-in, or rally, EARTHDAY.ORG has step-by-step instructions on how to organize your Earth Day activity in their Earth Day 2023 Action Toolkit. Be sure to register any and all events you plan on the official Earth Day Map. Donate.

By donating to a campaign supporting the environmental movement, like EARTHDAY.ORG’s The Canopy Project, you are not only making a difference, you’re empowering change and mobilizing individuals to take part in building a better world for generations to come.

Activate on social media.

Creating content for the world to see is critical in communicating the importance of climate action. Whether you create posters and banners, or plan/attend a march, rally, cleanup, or any other popular Earth Day event, be sure to post what you’re doing to tag #EarthDay and/or #InvestInOurPlanet to spread awareness around the environmental movement and possibly be featured on EARTHDAY. ORG’s social channels.

For more information on how to do Earth Day, be sure to check out the Earth Day 2023 Toolkit and checking out EARTHDAY.ORG’s website: https://www. earthday.org/earth-day-2023/.

Day, every day!

ALLERGIES

Find Relief from Spring Allergies Naturally

Did you know that allergies affect some 30% of adults and 40% of children?

Dust. Pollen. Pet dander. These harmless substances can send our immune systems into overdrive and make us feel miserable. More often than not, people reach for over the counter drugs to relieve their symptoms. But, those can have some pretty serious negative health consequences.

We love utilizing nature as a means to help optimize our health. And when it comes to allergies, nature provides some incredible nutrients.

Why do allergies occur and why doesn’t everyone have them?

Mast cells, which play a vital role in our immune system, also play a role in allergic reactions. Mast cells help us stay safe from pathogens. However, mast cells release histamines when encountering the allergen. This encounter is what causes us to experience sneezing, watery eyes, and itching.

There are a lot of variables involved with allergies. What you’re allergic to is one. Some allergies are seasonal like pollen and ragweed. Others are present year round like dust or pet dander. Genetics play a role too, and you’re more likely to have allergies if your parents do. Still, personal exposure thresholds tend to be the biggest factor. People tend to have different levels at which the immune system

Are

kicks in to remove the allergen. Taking a daily supplement can help raise those thresholds and ease allergic responses.

Think you may have a histamine intolerance? Check out this article to discover what it is, where it comes from, how to fix it.

Side Effects for OTC Allergy Drug Use

We’re bombarded with ads on TV for over the counter allergy medications. They are readily available and they are super affordable. But, OTC drugs mask symptoms associated with histamine rather than addressing the root cause of allergies which is our immune system. It’s the responsibility of our immune system to release these histamines. So it’s important to address that.

Studies show that long term use of these OTC drugs can have serious negative impacts on our health.

Short Term Side Effects:

Drowsiness

Dry mouth

Blurred vision

Constipation

Long Term Side Effects:

Increased blood pressure

Increased risk of cognitive decline

OTC drugs mask symptoms associated with histamine rather than addressing the root cause of allergies which is our immune system.

Quercetin is a powerful antioxidant proven to inhibit mast cell activation. And in some peer reviewed studies, it even out-performed drugs. The great thing is that it is non-habit forming and is non-drowsy.

Bromelain is an enzyme found in pineapple. It helps soothe nasal passages and support a healthy inflammatory response.

Astragalus is best known for its immune boosting properties. Since we want to address our immune health when it comes to allergies, this is a great option. In addition, according to the Natural Medicine Comprehensive Database, some evidence suggests that astragalus might help relieve seasonal allergy symptoms such as runny nose, itching and sneezing.

Stinging nettle helps stabilize mast cell walls. It calms histamine production

Allergies>>page 47

Visit

NUTRITIONIST’S MISTAKE NOW CHANGING LIVES:

Is Your Spinach Smoothie Making You Sick?

By Sally K. Norton, MPH (author of “Toxic Superfoods”)

I am an ivy-league educated nutritionist with a self-inflicted nutritional disease. My mistake was in following all the “best” advice about eating right.

If you’re a conscientious eater with a diet featuring “wholesome” foods like spinach smoothies, chard, almonds, beans, sweet potatoes, turmeric, and quinoa, you need to hear my story. Despite decades of enthusiastic devotion to healthy eating, exercise, and “clean” living, I was not the picture of vitality and sturdiness. I had gut problems, joint pain, inflammation, a lumpy thyroid, and other symptoms that were stumping my doctors. I was beyond exhausted—unable to read with comprehension, unable to work. A high-tech sleep study showed that I was waking up 29 times every hour. Medications did nothing to improve the situation. I was stuck, and no one could help.

AND, despite receiving a bachelor’s degree in nutrition from Cornell University and a master’s degree in public health leadership from the University of North Carolina at Chapel Hill, I was never warned that a variety of plant foods could cause health problems. I had to learn the hard way.

What is the invisible culprit hiding within your favorite “superfoods”?

Oxalates: chemical toxins that are produced by many plants.

What are oxalates and why are they bad?

Oxalates are a family of compounds that come from a tiny natural ionic acid and a reactive chelator called oxalic acid—a bleach and rust-removing cleaning chemical in use for over 250 years. Oxalic acid readily hooks up with minerals, such as potassium,

calcium, magnesium, and iron. These oxalate salts easily form crystals. Oxalates are ubiquitous in nature— plants and soil fungi create oxalic acid.

Oxalates ingested from plant foods grab and hold nutritionally valuable minerals in the digestive tract, making it difficult for the body to absorb minerals. Some ingested oxalic acid passes into the bloodstream, where it can also bind minerals. The two-pronged mineral depletion can cause serious problems for long-term health.

In the body, oxalates have a range of additional toxic actions, which directly harm cells, block enzymes, and create oxidative stress. They stick to the fats and proteins that make up cell membranes, especially if cells are inflamed, old, wounded, or dying. Over time, the constant use of foods with oxalate— potatoes, peanuts, almonds, chocolate, beans, and spinach—so ubiquitous in our modern diets—leads to accumulation and toxicity.

Even relatively moderate levels of oxalate in a habitual diet can fuel the customary aches and pains of life: digestive distress, inflamed joints, repeated infections, chronic skin issues, brain fog or mood problems, as well as health declines associated with “normal” aging. I’m not special in this ability to be sickened by oxalates. My mistake was in following all the “best” advice about eating right.

Good News

The surprising health benefits of low-oxalate eating may include the dramatic improvements I saw: far less pain and improved sleep, energy, concentration, and mood—even reversal of osteopenia. I had to consistently shun my beloved sweet potatoes and trusted chard to get there, and my recovery is still unfolding after 9 years.

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.

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

Since 1992, April has been recognized as National Stress Awareness Month. We all have stress and we all experience it in a variety of ways. Because of this, there is not one single definition of stress. Stress can manifest itself as physical, mental or emotional strain or tension. Stress is a reaction to a situation where one feels anxious or threatened. The stressor can be real or imagined. Some top stressful life events are coping with death, marriage or divorce. Chronic stress can lead to serious physical and mental health consequences.

Practicing self-care helps us to preserve our health and well-being during stressfilled times. Self-care is multi-faceted and begins with self-awareness. Self-care does not need to take a lot of time. Ten minutes here and there is all that is needed. “Putting on your oxygen mask first, then helping others” is not just for airline travel. It is a good life lesson. You cannot help others, or yourself, if you cannot function. Self-care is not selfish; it is health promotion.

Self care involves:

Caring for yourself in healthful ways: Nurture yourself physically, emotionally, intellectually, socially and spiritually. Imagine you are a pitcher; if you do not stop to refill your vessel, you will eventually be empty with nothing left to give. Take time to pause, take a few deep even breaths, eat healthful foods, enjoy a short walk, compliment yourself for a job well done, journal your thoughts, schedule a health appointment or simply “unplug” for awhile.

Avoiding “stress numbing” behaviors: Avoid smoking, drinking, eating junk food or excessive shopping as these only provide short-term relief and eventually will create greater problems.

Building resilience: Think optimistically. Choose to grow, to be the victor rather than the victim. Treat yourself (and others) in a caring, respectful way. Cultivate “partners on your path” such as friends, family and neighbors. Keep your physical body healthy and use mental and emotional strategies to maintain balance.

Admit, permit and commit to self-care. It is not selfish, it is necessary. You cannot give what you do not have. Remember to stop and refill your “pitcher”.

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

Preserve Our Health & Well-being During Stress-filled Times

Smoothly Moving Into An Assisted Living Residence

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

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

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

Privacy Concerns

One of the biggest differences between living in your own home and assisted living is the number of people under one roof. You will have the opportunity to be around your contemporaries and make new friends. However, that doesn’t mean

you will lose your privacy. Your apartment is your space. Friends and family can visit you, but you determine when. You may want to request a key to your apartment for added privacy and security.

What To Bring To Your New Home

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

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

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

You should start packing well in advance of the actual move. Sort through your clothes and decide what you will need and how much your new closets will hold. Residents advise to be sure to look at available closet and storage space to avoid bringing more than the closets can hold. Avoid bringing too many of one thing such as coats.

Moving Day Helpers

When moving day arrives and you are ready to set up your new home, ask family and friends to help arrange and organize your apartment. Many assisted living residences have staff members who can help move your furniture and other heavy pieces into your new apartment. You will want to find out what as-

Smoothly<<page 42

Independent, Senior Communities

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

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

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

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

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

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

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

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

tour at any of our Horizon managed properties www.horizonseniorhousing.com

Embrace Change When You Move

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

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

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

move you can always find a moving coordinator to help you make the transition. Of course, many people simply choose to rely on family and trusted friends to help them make a move. You’ve spent your life helping them out, now it’s their turn to help you. We’ve put together some moving tips that should make your move easier.

Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transportation other than your car? Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenance-free living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet? Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions.

Whether you are moving to a smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing.

If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown. Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day.

Make sure you have phone service at your current home and new home on moving day. Have the name of the contact of your new apartment or senior residence ahead of time. Know the name of the person you need to contact if a situation comes up on moving day.

LIVE THE HARWOOD

—

NUTRITION

Why Proper Nutrition is Key to Healthy Aging

One of the biggest myths surrounding senior nutrition is that all seniors will inevitably lose their appetites as they age. However, when a senior has no appetite at all, it is usually a sign of a more serious health problem.

Eating a well-balanced diet is key for many reasons, including:

Helping sustain or even increase energy levels.

Keeping all systems of the body functioning properly.

Aiding digestion.

Strengthening bones and teeth.

Building and maintaining memory.

Supporting a strong immune system.

Preventing some lifestyle-related illnesses and diseases.

Lowering the risk for chronic conditions like heart disease, osteoporosis, type 2 diabetes, high blood pressure and more.

Increasing mental capacity.

Proper nutrition is essential to stay healthy, active, and to enjoy a better quality of life. A great way to encourage healthy eating is to stick with meals you enjoy eating as your staples, and explore new recipes. You’re never too old to try a new food! And if you enjoy cooking, get involved with the meal preparation whenever possible.

Healthy Eating Tips for Seniors

It

’s common for our eating habits to change as we age. Consuming less calories is normal as our appetites begin to decrease. This is mainly due to the fact that the older we get the more our metabolisms slow down. Plus, usually our activity levels also decrease as we age. The truth is your body simply requires fewer calories to function well as you continue to age. While it is normal to eat less, when meals are skipped and/or poor food choices are made, your overall health can suffer. This is a trend to avoid, especially as seniors’ bones become brittle and falls become a larger risk.

Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all. Seniors with healthy eating habits will live longer and be stronger than those with a poor diet. Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all. Often seniors find that it’s too difficult or time-consuming to cook a meal, especially if they live on their own and mobility is limited. As a solution, they will turn to pre-packaged foods or frozen dinners. These types of foods are usually high in fat or sodium, and eating them can not only lead to health complications, but also to poor nutrition!

Here are a few tips to ensure you’re getting the proper nutrition you need, even when your appetite starts to decrease:

Don’t increase portion size, increase nutrients. Because seniors’ appetites may be smaller than they used to be, it’s important not to get overwhelmed by a heaping plate of food. Instead, incorporate more nutrients, like spreading peanut but-

Nutrition >>page 31

One of the biggest myths surrounding senior nutrition is that all seniors will inevitably lose their appetites as they age.

5 Downsizing Tips to Start the Year Unencumbered by Stuff

Set a Timer - if organizing and downsizing is not your favorite thing, overdoing it will not inspire you to keep going. 15 minutes is a good amount of time to focus on downsizing each day.

Take a step back - choose a room to start in and stand in the doorway. Which area will feel best to tackle. Start there so you can feel a sense of accomplishment when that area is sorted and organized. Take a before and after picture for further motivation.

Start with the easy stuff - if it is hard for you to make decisions about a certain category, start with something easier. A medicine cabinet or the silverware drawer are typically easier places to start. .

Ask yourself three questions: “Do I like it?” If the answer is no why keep it? “Do I use it?” If you’re not sure when the last time you used something, write the date on it and after 3 months if you haven’t used it reassess if it is really something you need. Lastly, “Do I have room for it?” If there isn’t room for it or it is going to end up stored away out of sight it time to explore other options.

Accept help. If it is overwhelming you to do this yourself set up a challenge with a friend - 15 minutes of downsizing for 30 days, and hold each other accountable.

For more information call Smart Moves 414-526-5242.

Nutrition <<page 30

ter on toast instead of butter or using milk in your hot cereal instead of water. Prepare healthy snacks. Try to avoid the convenience of prepackaged salty or sweet snacks. Instead, prepare healthy snacks ahead of time; chop up veggies or portion out whole grain crackers, nuts and fruits into plastic bags or containers. This way, when your stomach starts rumbling, you can easily satisfy it with something nutritious.

Enjoy a meal with friends. Studies show that seniors who eat together tend to have better eating habits, as sometimes the thought of eating alone can decrease appetites. Social meals should be encouraged whenever possible.

Don’t get stuck in a food rut. Don’t be afraid to incorporate some different foods or new flavors into your diet. Favorite recipes can be easily altered by adding different spices, sauces or marinades.

Schedule regular mealtimes. Humans thrive on routine, so set a regular eating schedule and stick to it. Eating at the same time each day, even having a snack at the same time, will help increase appetite.

Have a treat now and then. While you should avoid overindulging, allowing yourself a small treat every once in a while is a good way to keep your diet on track. Stick to 200-calorie treats like a piece of dark chocolate or a handful of pretzels to give yourself something to look forward to from time to time.

Start Living it Up!

WHAT TO LOOK FOR WHEN CHOOSING A SENIOR LIVING FACILITY

By Will Painter from Clement Manor

As people age, it is common for themselves to consider moving into a senior living facility. Each facility offers their own unique range of services and amenities designed to meet the needs of older adults. We offers a wide range of amenities including a caring, experienced staff, restaurant-style food, salon and spa, warm water therapy pool, outdoor spaces, a chapel, and lifelong learning classes in its Center for Enrichment. Everyone should be sure to look for a community that suits their wants and needs. Here are some things to consider:

Level of Care

Many senior living facilities offer a wide range of care options to meet the everyday health needs of an aging adult. The most common living options you will see are Independent Living, Assisted Living, Memory Care, Short Term Rehab, and Long-Term Skilled Nursing. It is important to understand the level of care that you or a loved one will need.

Staffing

When touring a senior living facility, it is important to assess the quality and quantity of staff that a facility has. It’s important to feel confident that the people caring for you are competent, respectful, and caring. While touring a facility look at the ways staff members communicate with other residents. You should also ask the facility how they staff the building to have a better understanding of who is

available to provide services. These will be people who are trusted to provide quality care for you or a loved one so making sure the staff go above and beyond expectations is a huge part of choosing which facility fits your needs the best.

Location

The location that a facility is in plays a huge role in a resident’s quality of life. Proximity to family and friends should be carefully considered when picking out a senior living community. Making sure that you still have access to your close relationships will keep you happy and active.

Amenities

Each facility has many different offerings when it comes to what’s all included with your apartment. Depending on the level of care you need, some basic services that are usually included are laundry, housekeeping, meal service, and activities. When choosing a community, you should acknowledge what amenities are important to you in order to improve your quality of life and active lifestyle.

Safety and Security

Safety and security are essential when it comes to senior living. Look for a facility that has safety measures in place, such as an emergency call system and 24-hour security.

Cost

Senior living facilities have a wide range of costs based on the care and services that are being provided. When asking questions about cost, some things to find out are what’s all included in the fees as well as what additional costs may be incurred.

Reputation

A huge insight into finding out about senior living facilities is by doing research on the overall reputation of that community. Looking at Google reviews or other websites will provide you with personal stories of family members or residents who have lived in the specific community.

Resident Community

The community of residents in a senior living facility can greatly impact quality of life. Look for a facility that has a community of people with similar interests, hobbies, and needs of your own. Consider visiting the facility and speak to residents in order to get a sense of what the community is like. When touring you should look at common areas to see if they are busy with life or if residents seem to stay in their rooms. It is extremely valuable to find a community that has active residents who enjoy socializing.For more more information contact Clement Manor at (414) 321-1800 or visit www.clementmanor.com

Suffering From A Permanent Slouch?

By Kelly Gonzalez

You’re not alone. Poor posture has become more prevalent since many people find themselves seated in front of a computer all day. And it’s not doing us any favors. More than 80 percent of Americans suffer from back problems at some point in their lives, according to the National Institutes of Health.

The good news is that there are things you can do to improve your posture and help prevent chronic low back pain — most of them involving movement. “The best posture is a variety of postures,” says Justin Ternes, a physical therapist in San Diego, California. “The worst posture is your default posture or the posture you’re in the longest.

If you’re seated for an extended period of time, getting up and moving every 30, 60 or at least every 90 minutes is vital. During that time, you can incorporate one (or all) of the six exercises below to help you stand taller and feel better.

Mountain Pose (Tadasana)

The best way to improve your posture? Practicing good posture. “The standing postures in yoga such as Tadasana teach people how to stand and build a strong foundation,” says yoga teacher Josh Vincent. This pose brings awareness to the weight

distribution in your feet, awakens your lower legs and strengthens the arches of the feet — all of which help train your body to stand taller.

Start with your feet hip-width apart. Shift the weight into your heels. Lift and spread your toes.

Lift the inner arches of your feet as you wake up the muscles of your lower legs. Set the toes down as you keep the activation through the arches of your feet. Evenly distribute your weight and press into all four corners of your feet.

Firm your quadriceps to feel a slight lift in the knee caps.

Lengthen your tailbone toward the floor as you draw your navel in toward your spine.

Lift your breastbone and widen across your collarbones as the shoulders release back and down.

Let your arms hang by your sides with palms forward.

Draw your chin slightly in toward your chest to feel a lengthening through your cervical spine.

Reach the crown of your head up toward the sky.

Spinal Wave

“To increase pain-free range of motion, you can move further into poor posture (shoulders rounded forward and slouching) and come back upright by using the erector spinal muscles to pull you back upright,” says Ternes. After the push and pull of spinal flexion and extension, allow your body to fall into an upright position somewhere in between.

From either seated or standing, roll into spinal flexion, rounding your back forward.

Actively rise up into spinal extension, arching slightly backward.

Repeat 5 to 10 times.

When you’re sitting and slouched forward, the diaphragm (your main respiratory muscle) isn’t in the best position for optimal function. So sit up tall and practice diaphragmatic breathing (aka belly breathing). Focusing on your breath will also bring awareness to your posture.

Start either seated, lying on your back or standing and place one hand on your lower abdomen and the other on your chest.

Breathe into your belly so the lower hand rises first as you inhale.

Practice belly breathing for two to five minutes a few times a day.

Tip

Notice if your shoulders rise and fall with your breath. Often times, people over-

Slouch >>page 40

Get Your Steps In and Live Longer

In a new study, higher daily step counts were associated with lower mortality risk from all causes. The research team, which included investigators from the National Cancer Institute (NCI) and the National Institute on Aging (NIA), both parts of the National Institutes of Health, as well as from the Centers for Disease Control and Prevention (CDC), also found that the number of steps a person takes each day, but not the intensity of stepping, had a strong association with mortality.

“While we knew physical activity is good for you, we didn’t know how many steps per day you need to take to lower your mortality risk or whether stepping at a higher intensity makes a difference,” said Pedro Saint-Maurice, Ph.D., of

NCI’s Division of Cancer Epidemiology and Genetics, first author of the study. “We wanted to investigate this question to provide new insights that could help people better understand the health implications of the step counts they get from fitness trackers and phone apps.”

Previous studies have been done on step counts and mortality. However, they were conducted primarily with older adults or among people with debilitating chronic conditions. This study tracked a representative sample of U.S. adults aged 40 and over; approximately 4,800 participants wore accelerometers for up to seven days between 2003 and 2006. The participants were then followed for mortality through 2015 via the National Death Index. The researchers calculated associations between mortality and step number and intensity after adjustment for demographic and behavioral risk factors, body mass index, and health status at the start of the study.

They found that, compared with taking 4,000 steps per day, a number considered to be low for adults, taking 8,000 steps per day was associated with a 51% lower risk for all-cause mortality (or death from all causes). Taking 12,000 steps per day was associated with a 65% lower risk compared with taking 4,000 steps. In contrast, the authors saw no association between step intensity and risk of death after accounting for the total number of steps taken per day.

“At NIA, we’ve long studied how exercise is important for older adults, and it’s good to see further evidence from a large study with a broad sample that the main thing is to get moving for better overall health as we age,” said Eric Shiroma, Ph.D., a co-author and NIA Intramural Research Program scientist.

In analyses by subgroups of participants, the authors found that higher step counts were associated with lower all-cause death rates among both men and women; among both younger and older adults; and among white, black, and Mexican-American adults. In secondary outcomes of the study, higher step counts were also associated with lower rates of death from cardiovascular disease and cancer.

Data collection was conducted through the CDC’s National Health and Nutrition Examination Survey (NHANES), a program of studies designed to assess a nationally representative sample of the health and nutritional status of adults and children in the United States.

Steps >>page 39

Simplify the Path to Your Healthy 2023

Have you ever made a New Year’s resolution only to go back to the way things were? If you’re answering yes, you’re not alone. Fitness app Strava tracked more than 800 million activities and determined the day when there was an initial significant drop-off was January 19th – they named it “Quitter’s Day”!

Even with a variety of experts sharing an almost infinite number of ways to set, make, and keep resolutions, according to U.S. News & World Report, by the second week in February, nearly 80% of people have quit their resolutions.

People identify one of the main reasons their resolutions fail is they’re overwhelming.

This year, skip the resolutions! Here are three different ways to make simple, impactful, and interesting changes for your happy, healthy 2023.

Focus on one thing at a time.

Create a vision of what you want, and why, and write it where you can read it every day.

Ask yourself 1 question every day: “What is one thing I can do today to move me

toward my vision?”

Celebrate achieving your one thing every day.

Why does this work? It’s easier to be very specific, to see and feel your success, and to shift when you want to try something different. Celebration reinforces achievement and helps create new habits.

Here’s an example:

Vision: Your family is coming for a week. You’ll be doing activities every day including sightseeing, going to the beach, dining out, and visiting together. You want to have the energy to enjoy each day and activity with them.

What is one thing I can do today to move me toward my vision? Go for a walk so I have the energy to walk around the places we visit.

Celebrate your walk by knowing this is making it easier for you to enjoy your trip.

Hint: When you finish your one thing for the day, you can ask yourself the question again!

Become curious

Some people get into a routine that actually begins to slow them down. Trying new activities can have a wide range of mental, emotional, and physical benefits, including:

Enhanced cognitive function. Challenging the brain improves cognitive functions of problem-solving skills and memory. Become curious: take a class, try a new activity or craft, attend lectures. These can be in-person or online.

Increased physical activity. This can help improve cardiovascular health, strengthen muscles, and improve balance. Become curious: consider activities like swimming, water aerobics, yoga (yes guys, it’s great for you too!), dancing, pickleball, walking the golf course, and walking with groups. There are great videos available on computers and TV.

New social connections. Meeting new people and forming new social connections can improve overall social support, enhance feelings of belonging, and lead to new interests. Become curious: look at your community wellness center’s list of activities and amenities, the events section of your local newspaper, ask friends about the groups they participate in.

Increased sense of accomplishment: Completing new activities and learning new skills can provide a sense of accomplishment and boost self-esteem. Become curious: try making crafts, volunteering at charities to participate in activities for

Path >>page 39

From Rehab to Recovery

The specialized skills and services of licensed certified rehabilitation therapists are available on both an inpatient and outpatient basis through Eastcastle Place’s Rehab to Recovery Program. Here, physical, occupational and speech therapies focus on restoring health for residents of East Castle Place, and those residing in Milwaukee, Wisconsin and the surrounding areas, allowing them to return home and back to their lives as quickly as possible.

Eastcastle Place

2505 E. Bradford Ave.

Milwaukee, WI 53211

www.eastcastleplace.com

Before you head home, all-new, private suites make you feel right at home.

Comfortable and comforting surroundings in fully-furnished, private rooms with:

› Free flat screen TV

› Wi-Fi Internet access

› Individual temperature controls

› Staff call system

› Private baths

› Telephone in every room

› Plentiful natural light and beautiful views from large windows

Services and amenities to keep you happy and motivated.

› Restaurant-style dining with chefprepared meals

› Transportation to and from area hospitals and physician appointments

› Therapy available six days a week

› Physical, occupational, and speech therapies

› State-of-the-art strengthening and cardio equipment

those they serve, or taking a class in something you haven’t tried before.

Make the change something meaningful for you.

People tend to procrastinate on projects they find unpleasant, or they’re not interested in. In contrast, they’re more likely to invest time and energy on projects they find enjoyable, interesting, or purposeful.

Here’s an example of how to make a project meaningful using one of the top issues people make resolutions to change in their homes – closets that have become cluttered.

A recent study of 2,000 adults found people have an average of $268.44 worth of unworn clothes in their closets. More than half of the respondents said the reason they didn’t wear certain items was that they didn’t see them in their closets! In her book, You Are What You Wear, Dr. Jennifer Baumgartner says that the majority of people wear 20% of their closet 80% of the time.

Think of closets as a treasure trove of possibility! With this 3-step process, turn a cluttered closet into a way to help others, feel good, and complete a project with great results.

Begin by choosing items you no longer want.

A simple way to choose.

Touch each item of clothing, shoes, and accessories in closets and drawers. If it’s no longer loved, hasn’t been worn in a year, or no longer fits, take it out. This can be done as simply as one drawer or section of the closet per day. (Hint: Check the pockets for money and/or valuables!)

A thorough way to choose.

Take every item of clothing, shoes, and accessories out of the closet. If it’s being kept, put it in the closet with the hook of the hanger facing forward. Once worn, turn the hanger hook the normal way - facing backward. This is an easy way to see, over time, what’s actually being worn. For clothes that are folded, turn them around so the fold is facing away. When a piece of clothing is worn, place it back with the fold in front. Every few months, look at the clothes that haven’t been worn and take action with them!

Repurpose.

Now that the closet is clean, repurpose the unwanted items into something meaningful.

Donate items to charity (Some charities will pick them up.).

Earn money through consigning items locally or online (This is a great project to do with grandchildren who want to earn some money.).

Create a community fund-raising event. (This can be for other household items as well.) Residents collect items to be sold to raise money for a chosen charity. Choose the same or a different charity to donate the unsold items. Invite the charities to participate so the community learns more about them and how the funds and/or the items will be used to support their community.

Change is still change! Help yourself throughout the process. Here are four tips to help you navigate change:

Curiosity - Explore what else is possible with curiosity and excitement, and without boundaries or limits.

Grace - Give yourself grace with any change!

Patience - We’re learning while we go through change. Sometimes the outcome isn’t what we anticipated. We learn as much – if not more – when something doesn’t turn out the way we planned.

Celebration – Remember how we celebrate even the tiniest things infants do? When we’re going through change, we’re infants in what we’re doing. Celebrate even the tiniest achievements with great joy.

Follow these tips for your happy, healthy 2023.

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

Steps <<page 35

stepping intensity and all-cause mortality after adjusting for the total number of steps per day. Because few studies have investigated an association between mortality and intensity among adults going about their daily lives, the study authors wrote that future studies of walking intensity and mortality are warranted.

Although the study authors controlled for factors that could have affected the results, the study is observational and cannot prove causality. Nevertheless, their findings are consistent with current recommendations that adults should move more and sit less throughout the day. Adults who do any amount of physical activity gain some health benefits. For even greater health benefits, adults are recommended to get at least 150 minutes of moderate-intensity physical activity per week.

Clean and Organize Your Life this Spring

Spring is the time that many seniors and their families come to the decision to find a senior community. It is a time to embrace life anew. There are many things to consider in choosing the perfect fit for a community, and the whole process can be complicated. But it can also be an opportunity to reflect on what the possibilities are for this new adventure. Part of that includes dealing with the contents of your current life, and the sorting through the all of it. This can feel overwhelming, but it is a necessary part of the process. As in most things, waiting until the last minute is simply not a good idea. It is best to create a plan and start to implement it as soon as one begins to embrace the idea that a move is on the horizon. That way you can give yourself plenty of time so as to minimize the stress regarding it.

Making lists in a notebook may seem old-fashioned, but they are a very useful tool. They can help you to establish logical categories of what areas need to be tackled and to determine an order of priorities. Go through each room of your house and assign items in the room to various categories. Examples of some typical categories:

Business and financial records

Large items, such as cars or boats

Personal items

Furniture

Technical (TVs, computers, gadgets etc.)

Household (tools, hardware, kitchenware, hobby items, cleaning supplies etc.)

Decorative (wall hangings, plants, vases, art, tchotchkes)

Memories you can’t leave without (photos, special keepsakes)

Family heirlooms

Miscellaneous

Once you have your items listed into categories, go through and label them as to what you will do with them. A system of color-coded stickers works great for this. For example: give to a family member, give to charity, sell or take with to your new senior community. If you have a garage or shed full of stuff, apply the same process.

Tips for successful spring cleaning, assessing, downsizing and organizing your life

Start early: Although many seniors bulk at beginning this process before they are in a place that necessitates a move, it is very wise to do so. It not only alleviates the stress of doing it in the face of a sudden illness, mental decline, loss of mobility or other changes in situation, it removes the burden of unnecessary stress on loved ones as well. It allows you to organize and make decisions in a reasonable time frame, which means you will make better decisions and reduce regrets down the road.

Smart downsizing: Set goals for yourself and put them on a calendar. Let family and friends in on the plan, and enlist their help in enacting it. Challenging projects can even be fun when others are involved. Focus your attention on what you used in everyday life, what is important to you. This will help in determining what to do with it all—what you take, and what will not move with you. When you go through your rooms, start with the areas of the house that you use the least, and areas that are storage. When you get to the point of packing things up, label the boxes as to their final destination, and arrange them together accordingly. Keep a trash bag in each room while you are sorting and fill it with items you know belong there. Any items to be given away away can be distributed long ahead of the actual move.

SPRING INTO BETTER HEALTH

Join us for a FREE 55+ community health fair!

Wednesday, May 10th | 8:30am - 12:00pm

VMP Healthcare & Community Living

8621 W. Beloit Road, West Allis

Street parking available on Beloit

There will be FREE health screenings, vendors, presentations, and community partners covering all aspects of health and well-being.

Blood Pressure Check

Hearing Test

Presentation: 9:15am - Senior Scams by Mike Scasny

10:45am - Stay Steady on Your Feet by Aurora Health Care

To register or for more information visit www Aurora org/events

Keyword: Spring or call (414) 328-7788

use these secondary respiratory muscles instead of using the diaphragm to breathe fully.

Locust Pose (Salabhasana)

Perhaps you’ve heard the phrase, “pinch your shoulders together like you’re squeezing a pencil between them,” to correct your posture. Locust pose does something similar but also brings awareness to what your shoulders are doing and activates your upper back muscles, Vincent says.

Begin lying face down with legs together and arms by your sides, palms down.

Inhale as you lift your upper torso away from the floor.

Pull your shoulders back by activating the muscles of your upper back.

Hold for a few breaths, then lower back down.

T-Spine Opener

If your upper back is out of alignment, you’ll likely experience problems in your neck and lower back as well, says Los Angeles-based chiropractor Robert Bates. And that can lead to imbalances and movement-pattern problems. The T-spine opener helps loosen and realign your spine.

Lie on your side with your knees bent to 90 degrees and your arms outstretched, hands together. Place a towel or blanket under your head for support if you like and a small pillow or yoga block between your knees.

Keep your knees in place as you inhale and reach the top arm up and over to the other side so your arms are in a T shape.

Exhale and return to the start position.

Perform five to 10 reps on each side.

Proper curvature in you spine provides structure and function to the body and acts as a shock absorber for motion. “If a segment of the spine is stuck, it’s not allowing proprioception to be generated, nutrients can’t flow to brain and throughout the body and stress hormones are produced,” says Bates. Counteract all of that with this

Begin on your hands and knees in a neutral spine position.

Exhale as you fully round your back, pull the belly button in toward your spine and tuck your chin toward your chest.

Starting at the tailbone, release one segment of your spine at a time, relaxing through the lumbar spine, thoracic spine (mid-back) and finally, your cervical spine as you lift your chin upward into full flexion.

Then, starting at the tailbone again, reverse the motion until you come back to the starting position.

Be aware of what segments feel stuck. Breathe into these spaces and remember to move slowly.

Take your time: It took a lifetime to create your home and your life. It is filled with many memories and it is often difficult to let go of things. Sorting through everything affords an opportunity to reminisce with family and friends. Allow yourself and your loved ones the opportunity to cherish the memories. Telling stories while going through the process is a great way to make it more enjoyable. Be positive—keep in mind that life is a serious of adventures—and that you are heading into a new one.

Plan according to the new space: Once you have decided on your new community (or even narrowed it down), use the floor plan to lay out your new place. Measure your furniture and any other large items to see what will fit best in the new space. Consider items that have a lot of built-in storage. This will help you make decisions as to what to bring with you.

Moving day: Have a schedule and a plan written out ahead of time for the actual moving day. Set aside personal items and clothes in a suitcase so they are handy when you arrive. Think about what you and the people helping may need on that day, and place those items in a box that stays handy (personal papers, purse, medications, medical files etc.). You may also want to have a box for other things you made need that day, such as cleaning supplies, snacks, coffee pot and grounds, water and other drinks. Remember that once you unpack, you will have to dispose of the packing materials. Some charity stores will take them. Recycle what you can.

Get help: Solicit help where you can from family and friends for the entire process. Consider hiring a senior moving specialist if extra help is needed for the planning stage.

Yes, this can be a daunting process, but with a good head start, a little forethought and a solid plan, it can go smoothly, and can even be enjoyable. Remember this a new adventure filled will all kinds of possibilities for new friendships, activities, fun and learning.

For more information visit seniorcommunities.guide.

Spring <<page 39

Helpful Health Tips For Senior Women

One of the leading ways to improve women’s health at any age is to stay active and eat a healthy diet.As we journey through life, our health needs continue to change.

In honor of National Women’s Health Week, we compiled a series of recommendations for women to help maintain their overall health and wellness from their 50s to their 80s and beyond. Read on to discover different ways you can feel your best with these health tips for senior women at every decade.

ent in natural sources, such as salmon and tuna, or spend some time in the sun with these summer outdoor activities for seniors.

Research reveals that women in their 70s who take brisk, one-hour walks twice each week may improve their memory and reduce the symptoms of arthritis.

Your nutrition at this stage of life can also help you promote a healthy, active brain. Incorporate these superfoods to keep your mind sharp.

In your 50s

Start thinking about your colorectal health and consider scheduling your first colonoscopy when you turn 50. Learn more about the reasons your doctor wants you to have this procedure here.

Mark Your Calendar! “SPRING INTO WELLNESS” HEALTH FAIR

Embrace activities you enjoy. Studies show an improvement in general health and well-being in older adults who participate in activities that interest them. Whether its joining a book club, gardening, taking a water-color or wood working class, activities that stimulate your interest can also improve your health!

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

Maintain your strength and build healthy muscle by adding weight-training exercises to your workout routine a few times a week to help prevent weight gain, ward off muscle loss, and promote healthy bone density.

Consider incorporating 1,200 milligrams of calcium per day into your diet to help keep your bones strong. Learn more about foods that are good for your bones here.

In your 60s

If you have a family history of reduced bone density, it’s time to start focusing on bone health. Consider scheduling a bone density scan with your doctor.

If you’re over 65, check with your doctor to ensure your vaccines are upto-date to help protect you from pneumonia, influenza, shingles, and more.

Ask your doctor whether you could benefit from vitamin supplements. Find out the seven nutrients you might be missing and try to incorporate more vitamin-rich foods into your diet.

In your 70s

Experts suggest that older adults amp up their vitamin D intake to help keep bones strong. Find this essential nutri-

In your 80s and beyond

Prevent falls with corrective lenses if you need them, supportive footwear, and talk to your doctor about lowering or changing any medications that can make you feel unsteady.

Stay connected! Social connections with family and friends have a dramatic impact on your overall health. Weekly phone calls with the important people in your life help you stay in touch and improve your well-being. If you can’t hear over the phone, rely on a CapTel captioned telephone to keep the conversations going.

If your old workout routine isn’t doing the trick, consider seeking the help of a licensed physical therapist who can help you design a safe and effective exercise regimen for you.

Aim for 60% of your daily calories to be carbohydrates, such as grains, vegetables, and fruits.

In addition to these health tips for women, experts suggest scheduling a wellness checkup annually and seeing an audiologist every decade for a hearing test, or earlier if you’re concerned about hearing loss.

I am not alone in the ability to recover from the mess that is oxalate poisoning. Many people have found some relief from—or even reversed—a surprisingly diverse variety of conditions simply by swapping their high-oxalate foods for lowoxalate alternatives. In the long term, avoiding oxalates can potentially prevent injury, arthritis, and dementia.

Opportunities Abound

Humanity has lost touch with nature. We’re not seeing the reality that healthy eating often fails to make us truly well. We’re preoccupied with fears and our forgone solutions—solutions that are failing us.

Now that oxalates’ toxic secrets are exposed, we’re gifted with the opportunity to grow our awareness of the natural world. New attention on oxalate toxicity is an opportunity for a breakthrough in nutrition that makes a real difference for human health. Most importantly, learning about oxalate toxicity is an opportunity for personal healing.

If we allow ourselves to let this idea sink into our consciousness, accept the truth that the majority of plants contain problematic compounds, and follow nature’s lead, some good will come of it.

What does a low-oxalate diet look like?

“Low-oxalate” does not mean “no-oxalate,” so you don’t have to be perfect. The key is to know what you’re eating and how much, and to choose your daily staples from nourishing foods with less potential to create chronic problems. It’s simple. Try turnips and cauliflower in place of potatoes, pumpkin seeds or cheese in place of almonds and peanuts, or to use romaine lettuce or arugula instead of spinach or mixed baby greens in your salads and smoothies.

Animal foods have always been an important staple for humans and are generally free of oxalate and other plant toxins. Including ample animal foods in your diet is not only the species-appropriate thing to do, it’s smart, oxalate-free nourishment.

Because the diet change can trigger the release of oxalate from tissues, it’s important to go slow with reducing your oxalate intake and it’s paramount to get support from professionals if you have serious health concerns.

With just a bit of information, you’ll find it simple and inexpensive to swap out high-oxalate foods for low-oxalate foods. Try it for a few months and see what it does for you. Time to relief is different for everyone, but you might be surprised how much better you feel.

Sally K. Norton, MPH holds a nutrition degree from Cornell University and a master’s degree in Public Health. Her path to becoming a leading expert on dietary oxalate includes a prior career working at major medical schools in medical education and public health research. Her book “Toxic Superfoods: How Oxalate Overload is Making You Sick-and How to Get Better” was released Jan 2023 and it is available everywhere books are sold. For more information, visit SallyKNorton.com or follow Sally on Instagram (@sknorton) (@toxicsuperfoods_oxalate_book) and Facebook (@BeFreeToThrive).

Smoothly<<page 27

sistance the residence offers before you arrive on moving day. Although staff, family members, and friends are there to help you, it is important that you decide how your apartment is arranged. Remember, arranging your apartment to suit your preferences will make your adjustment easier.

Making the Emotional Transition

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

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

There’s no need to minimize the changes you anticipate, but at the same time, overemphasizing the significance of a move can worsen already-skewed perceptions of what it means to enter senior living. This transition is like going to college, moving towns or changing jobs—something to celebrate, yes, but also something that requires a fair amount of planning and can be stressful.

Observable Traits Predict Changes In Cognitive And Physical Health

Anew measurement system based on phenotypic (observable) data can identify individuals at risk for adverse health outcomes based on their computed “aging score.” After collecting these data from nearly 1,000 people aged 24 to 93, NIA-funded researchers found that individuals with higher biological aging scores exhibited faster physical and cognitive decline, developed multiple health conditions, and had shorter lifespans. The approach may be a better predictor of health outcomes over time than the traditional focus on a person’s chronological age, which is based on birthdate. Findings from the study were published in Nature Aging.

NIA’s Baltimore Longitudinal Study of Aging (BLSA), the United States’ longest-running scientific study of human aging, has shown that the manifestations of aging are highly variable across individuals. Because people age differently, chronological age alone does not provide a complete picture of the influences on and the effects of aging. Phenotypes, which are observable traits based on genes and the environment’s impact on those genes, may provide insight into biological aging. Phenotypes could reveal biological aging at the cellular and molecular level, and indicate how fast health changes will occur, such as the progression of chronic disease and decline in physical and cognitive function.

For this phenotypic study, researchers from NIA, Johns Hopkins Bloomberg School of Public Health, Yale School of Medicine, and the University of Maryland School of Medicine used data from 968 BLSA participants. The researchers organized the phenotypic data into four groups: body composition such as waist size, energetics such as oxygen consumption, homeostatic mechanisms such as blood pressure, and neuroplasticity/neurodegeneration such as brain volume and nerve firing.

For each phenotype, the researchers measured the difference between an individual’s changes over time and the sex- and age-specific average changes over time in the study population. Notably, by using these changes over time as a reference, the resulting phenotypic scores accounted for nonlinear rates of change. These nonlinear rates are important because certain measures of aging, such as fitness, do not change in a linear way over time. The study also included changes in mobility and cognitive testing, the number of medical conditions reported by participants, and participants’ lifespan.

The researchers averaged individual phenotypic scores within each phenotype group, then averaged the four group scores to find a participant’s longitudinal (over time) phenotypic-aging score. Those with higher scores, representing a faster rate of phenotypic aging than the general population, had a more rapid decline in functional aging, a speedier increase in their number of medical conditions, and a shorter lifespan. This longitudinal approach showed stronger associations with changes in physical and cognitive functions than aging measurements that use data from a single point in time. Next research steps could include linking the phenotypic-aging score with cellular and molecular measurements to enhance understanding of the biology of aging.

loss journey, Margolis says.

Myth 2: Fruit Will Make You Gain Weight Because It’s High in Carbs

Yes, fruit contains carbohydrates, but they are healthy carbs that mainly come from dietary fiber, Roxana Ehsani, RD, LDN, a board-certified sports dietitian and registered dietitian nutritionist in Miami, Florida, tells LIVESTRONG.com.

Dietary fiber helps support a healthy gut microbiome, keeps you full for longer, promotes regular bowel movements and helps keep your blood sugar levels stable, she adds.

“The more dietary fiber in your diet, the better for your weight-loss efforts, and fruit is a natural source of fiber,” Ehsani says.

There’s also no need to avoid carbohydrates because they provide your brain and body with energy and support bodily functions as well as any physical activity.

‌What to do instead: ‌There’s no need to cut out fruits just because they contain carbs. Eating fruit can help you feel fuller, which can be better for your weightloss efforts and can give you more energy during physical activity, Ehsani says.

If you are trying to lose weight, just remember to pay attention to serving sizes, especially because some fruits may count as two fruit servings if they are large in size. According to recommendations from the Centers for Disease Control and Prevention, adults should be eating between 1.5 to 2 cups of fruit a day.

Myth 3: Avocados Are Fattening

A fruit that’s often eliminated when someone is trying to lose weight is avocado. Patel says that’s because avocados are relatively high in fat.

You might think you need to cut out fats to lose weight, but Patel says this is a myth. In fact, research has shown that regular intake of healthy fats (such as those found in avocado) can help manage appetite and keep us fuller for longer and much more satisfied, according to the Harvard T.H. Chan School of Public Health.

This means “we are likely to snack less and eat less overall,” Patel says, which can help with weight loss.

‌What to do instead:‌ Patel says cutting out fats all together can leave people feeling deprived and unsatisfied, which may cause them to reach for more processed foods that are higher in added salts and sugars (think: chips and ice cream).

Patel encourages getting a source of healthy fat in each meal, which can include avocados. Combine avocados with some lean protein, whole grains and vegetables for a balanced, nutritious and filling meal that can help you to lose weight and keep it off, she says.

Myth 4: Blending Fruit Destroys Fiber and Reduces Nutrients

If you’d rather sip a smoothie than chomp on an apple, take heart: Blending fruit does not destroy the fiber or change its nutritional properties, Margolis says.

Blending fruits does expose them to oxidation, she says, and nutrients can be lost when a food is exposed to oxygen like that. But it takes time (about an hour) for nutrition to be affected. So if you’re blending and then sipping, you’ve got nothing to worry about.

‌What to do instead:‌ Blending fruits to make a smoothie is a great way to get more servings of fruit and fiber into your daily diet. (And remember: The fiber in fruit has many benefits, especially for those who are trying to lose weight, Margolis says.)

She notes smoothies can be less satiating than eating whole fruits because there is a lack of chewing, and some people may ingest the smoothie too quickly. However, you can make up for this by slowing down and adding a protein powder for additional flavor, consistency and satiety.

Myth 5: You Shouldn’t Eat Fruit on an Empty Stomach

Another myth about fruit is that eating it on an empty stomach allows it to sit and rot in the stomach, which slows the digestion of other foods and contributes to gas, bloating and digestive issues, Margolis says.

“The ‘rotting in the stomach’ is completely untrue. Our stomach naturally prevents overgrowth due to its acidity, and most microorganisms don’t stand a chance,” she says.

Fruits that contain soluble fiber like apples and citrus fruit attract water in the gut, forming a gel, which can slow digestion. But this isn’t a bad thing, Margolis says. In fact: “The fiber in fruit helps one feel full and prevents blood sugar spikes after eating meals, which can help control appetite and weight,” she says.

‌What to do instead:‌ If fruit is the first thing you eat, it won’t just “sit and rot” in your stomach. The nutritional value and benefits of eating fruit will remain the same regardless of when you eat it.

Margolis says to further increase satiety, pair fruits with protein like Greek

Myths>>page 47

Flexibility decreases as we age, but the National Academy of Sports Medicine says following a systematic and progressive flexibility program can help keep you limber. Even a few minutes of light stretching every morning can make a difference. The National Institute on Aging provides some good information and exercises here.

5.Socialize

It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life? Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live. Longer telomeres are associated with slower aging, fewer age-related diseases, and generally greater life spans. In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner with a buddy you haven’t seen in a while or take your spouse out for a night on the town. You could also consider volunteering in your community, which gives you a chance to help others while you interact with them.

6.Exercise

Not only does exercise benefit your body and mind, research shows it could also keep your muscles young by stopping or even reversing the decline in their cellular health that comes with aging.

7.Eat Clean

A balanced diet high in whole foods provides your body with the nutrients it needs to stay in top form. Avoid refined sugar, which causes inflammation linked to diseases like diabetes and Alzheimer’s. Unsure what to eat? Check out livestrong.com’s list of anti-aging foods here.

8.Sleep Well

According to a survey by Vault Health, 41% of men get 6 hours or less of sleep on an average night. It’s common for sleep patterns to shift as we age. Tak

ing steps like cutting caffeine intake and putting your devices down well before bed can help you get the rest you need. And while it might be tempting to exercise in an attempt to wear yourself out, don’t work out too close to bedtime or you’ll have a hard time winding down.

9.Manage Stress

If left unchecked, chronic stress can lead to depression, heart disease, and other serious conditions, potentially shaving years off your life. Try a relaxation technique like yoga or meditation, both scientifically proven to lower stress levels. Or consider tai chi, a practice that may improve balance and stability in older people while reducing anxiety.

10.Consider Supplements

Even if you eat well you’re probably lacking nutrients important for healthy aging. And many supplements have been shown to protect the body from disease—fish oil, for example, is associated with prevention of heart disease and stroke.

11.Have a Drink

Moderate alcohol consumption has been shown to bump up HDL (“good”) cholesterol, and red wine in particular may have additional heart-healthy powers. As far as nonalcoholic beverages go, both green tea and coffee contain antioxidants that may help you fight off age-related illnesses. A 2013 study found green tea drinkers who consumed four cups a day had an almost 20% lower stroke risk compared to people who rarely drank green tea, probably due to compounds called catechins that help regulate blood pressure and improve blood flow.

12.Use Your Head

According to research in the burgeoning field of epigenetics, your brain never loses its capacity to change and heal itself. Known as neuroplasticity, this malleability needs to be maintained so you can stay sharp into your golden years. According to alzheimers.net, games that challenge your memory and mental agility may help strengthen the neural connections in your brain. Instead of spending your lunch break scrolling through Facebook, why not spend a few minutes doing some brain training?

(Avastin, Eylea, Lucentis and Vabysmo), which inhibit the growth of the abnormal blood vessels that cause wet AMD,” explains Michael Raciti, MD, who performs injection treatment for AMD and diabetes on a daily basis. “We see remarkable results with these injections, including stopping the progression of wet AMD in 90 per-cent of patients, and having up to 30 percent gain improvement in vision.”

Dry Eye Disease

“Dry scratchy, irritated eyes are a common problem, affecting people of all ages, especially women over age 40. The most frequent cause is the natural decrease in tear production that occurs with aging,” notes David Scheidt, OD, past president of the Milwaukee Optometric Society. Dry eyes can also be related to rheumatoid arthritis, lupus, psoriasis, Parkinson’s disease, chemical burns, thyroid disease, eyelid position or closure problems, and prescription and over-thecounter drugs. Hormonal changes—as with pregnancy, menopause and hormone replacement therapy—may also cause dry eyes. For most people, dry eye disease is uncomfortable but not vision-threatening. Sometimes, however, a faulty or diminished tear film can affect the cornea’s focusing ability and increase the risk of eye infections. “Dry eyes are usually a life-long condition that can be controlled, but rarely cured. If frequent use of artificial tears does not halt discomfort, you may be a candidate for two other options: a five-minute office procedure that places tiny silicone plugs into the drain openings at the corner of the eye to eliminate tear loss and retain moisture; or prescription eye drops (like Restasis or Xiidra) that attack the underlying inflammation behind dry eye disease and not just the symptoms,” explains Rhode. He adds, “Don’t suffer in silence. Talk to your gynecologist, doctor, and/or eye care specialist if you think HRT or other medications or conditions are affecting your vision. They can evaluate and address your concerns so that you can experience tears of joy rather than pain.”

Infections, Abrasions and Injuries

In their daily clinical practice, the doctors at Eye Care Specialists see countless patients with eye infections, abrasions and injuries. “It’s rewarding to help someone re-sharpen their focus. What’s frustrating, however, is if the problem didn’t have to happen in the first place. For example, I’ll see men with minor to serious eye injuries because they did not wear proper eye protection when doing sports, hobbies or handyman projects. A simple pair of safety glasses or goggles could have saved them time, money and suffering,” notes Ferguson. He adds, “But, for women, we’ll sometimes see vision-threatening issues caused by something you may not expect . . . cosmetics. Many eye makeup-related dan-

gers (like infections and abrasions) can be avoided by following simple common sense precautions. One analogy I like to use is that you most likely wouldn’t want to shake someone’s hand after watching them sneeze into it, so why would you want to take their mascara wand or eye shadow and wipe the same bacteria around your eye?” In addition to the “no-sharing” rule, Paskowitz recommends following safe storage, use and replacement precautions for eye makeup. This includes always washing your hands prior to application, insisting on the use of disposable applicators when trying makeup at a store or salon, never sleeping in makeup, never putting mascara on while driving, keeping makeup containers out of the sun and heat, carrying makeup in frequently replaced plastic zip lock bags, and discarding any product that causes an allergic reaction or infection.

How Women Can Protect Their Vision to Maintain Independence & Quality of Life

“Scheduling regular comprehensive dilated eye exams is the best way to protect your health, safety, and freedom to see, drive, cook, read, shop, visit, and enjoy life to the fullest,” advises Raciti. “During your appointment, ask your eye care specialist to review the risks and benefits of any applicable prevention and/or treatment options, including vision-related nutritional supplements. You should also be proactive in protecting your vision by always wearing sunglasses and hats with brims, avoiding smoking, and maintaining a healthy diet low in saturated fats and high in Omega 3s.”

Know the WARNING SIGNS

According to Scheidt, “Poor vision or changes to your sight should not be dismissed. Have regular eye exams every two years and schedule an appointment right away if you notice concerns.” These include:

• Foggy, fuzzy or blurred vision

• Sensitivity to light and glare

• “Starbursts” around lights

• Holding items closer to view

• Needing brighter light to read

• Fading or yellowing of colors

• Difficulty judging stairs or curbs

• Difficulty seeing to drive at night

• Vision affects ability to do tasks

• Vertical lines appear wavy

• Dark or blind spots in vision

• Glasses and prescription changes don’t improve your vision FREE Booklets & Information

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What Degree of Green is Your Home

By Andrew Pace, Safe Building Solutions

Green was just a simple color. Now, it’s a status symbol. In my opinion, green is not something you make, buy or grow. Green is a way of life.

It’s important to educate consumers one by one about the many virtues of green building materials.

The first customer comes in and says she’s been on this earth for 50 plus years and all that time; she has been a burden to the earth. Therefore, she asks us to consult with her on how she can completely remodel her hose using reclaimed and recycled materials. Not one product can be new: they all have to be given a new life.

The next customer comes in and asks if we can help build a home with the least carbon foot print . In this situation, we would determine the location of the home and provide sources of natural products or reclaimed materials, that are both energy and resource efficient and re available from a 200 mile radius of the project.

Finally the third customer coming in with her Autistic child and asks us to build a home that is free of our gassing and toxic materials that could harm her son. For her and her family, I would suggest a many products as possible that have a credible track record with consumers who are chemically sensitive or have allergies and asthma.

Three completely different situations, but all can be considered green. Neither customer is right or wrong in their need and beliefs. We must alter our approach to provide what each wants. The one issue that seems to override all is the issue of human health concerns. Everyone I consult with wants the healthiest home possible. Sustainability, energy savings, global climate change, etc, all come in second to the issue of human health.

In your efforts to be a green consumer, there is no magic potion or silver bullet, and there are definitely no perfect green products. Recycled content to lifecycle costs: human health concerns to the social justice aspect of the manufacturers’ labor practices. These are all important factors to determine what home improvements products you should purchase. Your own person a Degree of Green is based on your values, your specific needs and of course, your desire to tread lightly.

Vision>>page 47

Eye Care Specialists’ doctors have provided medical, surgical and laser treatment for virtually every eye condition to more than 200,000 people. They have also written a series of booklets on cataracts, glaucoma, AMD, and diabetic and dry eye disease. Call 414-321-7520 ext. 207 and leave a message for FREE copies or to learn more about scheduling an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Ave. They also offer detailed information about various eye concerns and their credentials at www.eyecarespecialists.net.

Myths<<page 44

yogurt, peanut butter or cheese and crackers. “These foods also further stabilize blood sugar, and the probiotics in yogurt may contribute to further blood sugar stabilization and production of hunger and weight-loss regulation hormones.” This article origanally appeared on Livestrong.com.

Allergies<<page 22

and supports normal inflammatory response. It is great for the airways and nasal passages and can help restore healthy breathing.

A Supplement That Combines All of These Nutrients

Our friends at Lifeseasons have put together a fantastic product called BreatheX. Breathe-X helps to ease allergy symptoms and sinus discomfort within 30 minutes of use. What we love about this product is that it takes all the guesswork out of picking a supplement for allergies. They use clinically proven ingredients at the clinically studied dosages. And they do their due diligence to ensure the products work. All the nutrients they include work synergistically!

Many customers report even greater results when taking this product over a longer period of time. That sweet spot tends to be 3 to 4 months. Of course, everyone is different and results may vary, so consistency is key to make an accurate assessment.

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