The rain has been persitent and warm temperatures are seeming to keep me more inside than I would like to be. I wake up and walk my 7 miles every morning at 6am and it’s still quite sticky with lots of humidity. More water, more sunscreen...more sunshine please. Keep it coming. When the weather turns we will all be missing these summer days.
I encourage you this month to be mindful each day of the colors of the earth, the warmth that comes from the sunshine and how these small things bring us such joy in our lives.
Once again, I am preparing myself for the busiest month of my year. Balance is the only way to navigate through life. Go, take a breath and then start again. I refuse to give up my walks or cut them short. I need to enjoy a nice glass of wine with my awesome summer salads. But, work must get done. A young man still needs my help preparing for his second year of college and my little girl is going into senior year of high school. Two parties celebrating friends, deadlines, meetings and it goes on and on.
One of my charity buddies always reminded us that there is always time in the day to get what needs to get done, done. So my August will be focused on today, plan for tomorrow and be mindful when I get to wind down and enjoy this romantic life.
I recently tried an IV “Champion” Hydration treatment with a Body Cryotherapy. Please check out the article in this edition to learn more. FYI, love the massage chair!!!
Steve Guttenberg keeps posting positive thoughts that makes me happy. He says and I’m paraphrasing... Enjoy what your doing right now. Enjoy you get to wake up and breath, shower yourself... If you have to go to work, you get to go to work, you get to take care of your family. So, enjoy the Journey!
So to all of you with love from me and enjoy your journey.
Amanda Lewis
The Ommani Center, Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Eye Care Specialists, Aurora, Alexian, Eye Physician Associates, Brothers Village, Ye Olde Pharmacy, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Tudor Oaks, Active Care Rehab, Greensquare Center for the Healing Arts, Midwest Audiology, Integrative Family Wellness Center, Universal Services, American Camp Association and Home Instead
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MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a
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Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy.
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Calories In, Calories Out
THE GOAL IS TO LIMIT THE CALORIES YOU INTAKE AND INCREASE THE CALORIES YOU BURN.
Counting calories and burning calories does not have to be overwhelming. Taking little steps here and there can make big changes over time. The goal is to limit the calories you intake and increase the calories you burn.
Limit Calories In
•Eliminate one high-calorie food option a day. Skip the bagel in the morning, don’t reach for the bag of chips mid-day, and walk past the cookies after dinner.
•Drink lots of water. Avoid soda, flavored coffee drinks, and juice. If you must have your coffee fix, add cinnamon instead of cream and sugar. Add a splash of your morning juice to some sparkling water. Water, even flavored water, is the best option.
•Snack twice a day. Snacks must be calorie-conscious, such as fruit or low-fat
string cheese.
•Resist the urge to go back and get seconds if you’re still hungry after your familystyle dinner. Instead, save leftovers and get another round of fruit or vegetables.
•Ask the server for a box right away when you’re out to eat. When your entrée comes, put half of it in the box. Or split an entrée with your friend or better half.
Increase Calories Out
•Walk more. Park farther away from the store, walk in place during commercials on TV, and pace pack and forth while you talk on the phone. Have some fun and see how long it takes you to get from point A to point B by walking faster.
•Stand more. If you have a desk job, ask for or build a standing desk. Interrupt your sitting time throughout the day by getting up and stretching.
•Take the stairs. Climb as many flights as you can and then allow yourself to take the elevator to your destination.
•Put effort into activities that are made easier. Shop in-person versus online. Mow the lawn using a push mower. Put the snowblower away and shovel your driveway during winter months.
•Wear a Fitbit or Apple Watch. You can set activity goals on these devices. Meeting and exceeding those goals may give you more inspiration.
About TOPS®
TOPS Club Inc. (Take Off Pounds SensiblySM) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.
Today there are about 65,000 members, including men, women, and international members who join chapter meetings online, with thousands of chapters in all 50 states and Canada. TOPS also has an online program for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources and more.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $49 per year in the U.S. and $59 annually in Canada, plus nominal chapter fees. Join TOPS, visit www.tops.org, or call 800932-8677 to learn more about TOPS and to find a local chapter.
Calories are the energy in food. Your body has a constant demand for energy and uses the calories from food to keep working. Energy from calories fuels your every action, from fidgeting to marathon running.
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Address: 10243 W. National Avenue, West Allis, WI 53227 Phone: 414-604-2200 • Email: info@hearwi.org
IV Hydration & Whole Body Cryotherapy
LOOK, FEEL, AND PERFORM BETTER
What is IV Therapy? IV Hydration
Therapy is a low risk, minimally invasive procedure that is safely administered by a licensed medical staff in a relaxing spa environment.
IV Hydration Therapy delivers fluids mixed with vitamins, minerals and antioxidants directly into the blood stream, bypassing the digestive system.
When taken orally, the potency and effectiveness of both vitamins and minerals can be vastly reduced. In some cases, vitamins can be rendered inactive or may not be absorbed at all due to improper intestinal functions. IV Therapy can be used to proactively maintain an optimal healthy lifestyle.
In addition to all of the nutrient, IV therapy provides much needed hydration.
Water is the primary and most vital nutrient of every cell in the body. Even our bones consit of water. Proper hydration is necessary for feeling our best.
The brain is 73% water, cratilage (joints)is 80% water. proper hydration ensures the kidneys function as they need. The majority of emergency department visits are due to dehyration. IV therapy is one way to provide vital hyrdation to all of your cells.
Benefits Of IV Therapy
-Receive the vitamins and minerals you need
-Anti-Aging
-Weight Loss
-Regulate Sleep, Mood, and Appetite
-Detoxify Your Body
-Recover Faster
-Increased Memory & Focus
-And Much More
Symptoms Of Dehydration & Vitamin Deficiency
It is estimated that over 75% of Americans are chronically dehydrated
or vitamin deficient. This is a bigger issue than you may think. Being dehydrated or vitamin deficient can have a huge impact on your daily life by causing things like:
-Fatigue
-Impaired Immune System
-Lack Of Motivation
-Brain Fog
-Depression or Anxiety
-Muscle & Joint Pain
-Wrinkles, Hair Loss, & Other Effects of Aging
-And Much More
Pairing IV therapy with full body cryotherapy is a great (and fun) way to achieve the maximum benefits.Cryotherapy is defined as body cooling for therapeutic purposes. In sports and exercise medicine, cryotherapy has traditionally been applied using ice packs or cold-water immersion (CWI) baths. Recently, whole-body cryotherapy (WBC) has become a popular mode of cryotherapy. (if you want to change the temp to Fahrenheit our chamber goes from -170 to -220 and we do a max of 3 minutes.
Look Better
From anti-aging wrinkle reduction to metabolism-boosting weight loss, achieve the look you are working hard towards by allowing your body to heal itself from the inside out.
Feel Better
Depending on what recipe you get you can either supercharge your immune system, fight off the symptoms of jet lag, or help support your body’s natural endorphins to reduce stress and improve your mood.
Perform Better
From sleep regulation, to athletic recovery, to even weight loss, there are a plethora of physical benefits that IV therapy can help you with.
Prime IV located in Mequon offers IV and Cryotherapy call (262) 3843490 for more information or visit www.primeivhydration.com/locations/ wisconsin/mequon-53092
5 Workout Mistakes That Lead to Weight Gain
We all know that exercise is essential for a healthy life. But did you know that if you’re hitting the treadmill or lifting weights primarily to shed a few pounds, you might be doing yourself a disservice? Miranda Kay RN, Medical Editor at Nursa, observes, “Exercise and diet are like two wheels on a bicycle – they both have to be working in harmony to get you where you want to go.”
Turns out, your favorite workout might be secretly undermining your healthy eating efforts. Here’s how: •Cardio Overload: Many believe that doing more cardio equals better results. However, focusing solely on cardiovascular exercise can backfire. According to Fit Factory Club, your body may start burning muscle for energy, slowing down your metabolism and making fat loss more challenging.
•Waist Trainer Woes: Celebrity-endorsed waist trainers promise to sculpt your body, but they often fail to deliver long-term results. They can harm your organs
without providing any lasting benefits for weight loss or body shaping. It’s best to steer clear of these trendy but risky devices.
•Extreme Calorie Cutting: Some people resort to extreme calorie-cutting diets paired with intense workouts to lose weight quickly. However, as per News Medical, this approach can lead to nutrient deficiencies, muscle loss, and a slowed metabolism, making it harder to maintain weight loss in the long run.
•Over-Reliance on Spot Training: Targeting specific areas for fat loss, such as endless crunches for a flat stomach or countless arm curls for toned arms, may not be as effective as overall strength training and cardio for overall fat reduction and muscle tone.
•Excessive High-Intensity Workouts: While high-intensity interval training (HIIT) is praised for its calorie-burning benefits, doing it excessively without proper rest and recovery can lead to burnout, injuries, and increased stress levels, which can negatively impact your eating habits and overall well-being.
So, Should I Just Stop Working Out?
Absolutely not! Exercise has countless benefits for your overall health. The key is shifting your perspective. Instead of focusing on exercise for weight loss alone, prioritize the following: •Clean Eating: Focus on whole foods, fruits, vegetables, and lean protein sources.
•Portion Control: Be mindful of how much you’re eating, even if it’s healthy food.
•Listen to Your Body: Use exercise as a way to energize and feel good, not as a calorie-burning mission.
The Bottom Line:
“Fitness and nutrition go hand in hand; one cannot thrive without the other,” concludes Miranda Kay, RN.
Weight loss is a complex puzzle, and exercise is one important piece. By adjusting your mindset, understanding the limitations of exercise for weight loss, and prioritizing a balanced diet, you’ll be well on your way to reaching your health goals. www.nursa.com
Why is weight control important?
If you are struggling with your weight, you are not alone. In the United States, more than 70 percent of adults are overweight or have obesity. Having this extra weight raises your risk for many health conditions, such as type 2 diabetes, heart disease, kidney disease, and certain cancers. Reaching and staying at a healthy weight can be challenging. But a having a healthy lifestyle, including healthy eating patterns and regular physical activity, can help you lose weight.
Evaluate, Fix, Prevent
Far too often in today’s healthcare system, patients are being let down by their healthcare providers. As the patient, you deserve to be guided back to health appropriately and efficiently. Too many injured and ailing people are not being thoroughly evaluated, therefore not receiving appropriate conservative care, nor are they given a game plan to prevent the pain or injury from returning in the future. There are many types of ailments and illnesses, but for the purpose of this article we will be discussing musculoskeletal pain and injuries.
There are 3 fundamental aspects of care you deserve as the patient
Comprehensive Evaluation and Assessment
Conservative Treatment Options
Prevention Training
Comprehensive Evaluation and Assessment
Too often a patient presents to their primary care physician or specialist and they are given a proper history and consultation, but a very low-level musculoskeletal exam. Many times, the doctor doesn’t even assess the muscle tissue, joint function and/or the movement of the patient. In many cases they perform a few orthopedic tests, may refer you for some diagnostic imaging, before con-
cluding that you must rest for 6 weeks and finally prescribe you some medication to help “manage” your condition.
As a patient it is important to understand what you should expect from a comprehensive evaluation and assessment. Your evaluation and assessment should provide you with a working diagnosis and the potential indirect causes of the pain or injury. The diagnosis should be specific and clearly communicated.
In order to determine an appropriate working diagnosis a comprehensive evaluation should include, but is not limited to:
A thorough History & Consultation
Functional Assessment: Assessing weakness, tightness, faulty movement patterns.
Orthopedic Exams, Range Of Motion, Neurological testing as needed.
Muscle and Joint Palpation/Testing.
Gait Analysis (if deemed necessary)
When a thorough evaluation and assessment is performed it provides the healthcare provider with the information required to determine the appropriate course of care. This allows for an informed decision regarding which conservative treatment options would be best suited for your individual case.
Conservative Treatment Options
In my opinion, you deserve to have a comprehensive hands-on approach to your pain or injury. Most patient presentations respond best to a specific combination of therapies. This may include muscle therapy, joint restriction chiropractic adjustments, rehab exercises, and advice on how to train and prevent further exacerbations of the injury. You may not need both the muscle therapy and chiropractic adjustment for all pain or injuries, but many will optimally benefit from all four approaches above.
Conservative treatment should not be a “one size fits all” approach. With multiple therapies available, each which targets different tissues it is important that your care plan is individualized based on the findings from your comprehensive assessment.
Prevention Training
There are few things more frustrating from both the patient’s or doctor’s perspective than the return of the pain or injury. There are many potential factors that can contribute to re-aggravation of your injury or symptoms. These include over-use strain from work, life or sport, not following the prescribed exercises, or the lack of injury prevention training from your healthcare provider. As an informed patient, these are a sample of some prevention options you should expect instructions on.
PREVENT>>page 15
Oil Washing an Amazing Solution for Clearer Skin
Authored by: Kristine Stein, Certified Herbalist and Natural Health Practitioner
Many of us have grown up using harsh cleansers and exfoliating products; all in the hopes of attaining clear and healthy skin. Personally I grew up having acne-prone skin and have combated breakouts most of my life. Speaking from experience I know that it can be devastating and have detrimental effects on one’s self-image.
Problems with Commercial Skin Care Products & Solutions
As I became more aware of what I was applying to my skin, I ditched the Noxzema and blemish remedies that contained benzoyl peroxide. These items were not only perpetuating my breakouts, but also drying out my skin. I came to realize that body care products and cosmetics are not regulated by the FDA, therefore companies can add whatever cheap chemicals and heavy metals that they wish, in order to make certain items more appealing to the consumer. For example, formaldehyde (embalming fluid) is added to body care items as a preservative, especially if the item is water based. However, formaldehyde is a known carcinogen (cancer-causing). Why would anyone want that on their skin?! After learning this, I began choosing items based on their ingredient list. If I could pronounce and understand what the ingredients were listed on the label, I would consider it safe and try the item.
Eventually I started to use natural and organic products. The health of my skin improved, but I was still having breakouts. At the same time, I started to work on my diet; eliminating processed carbs, sugar and junk foods. My skin improved even further. However, I was not satisfied. I still wanted flawless skin.
Oil Washing to Improve Acne
While reading a book on ancient Greece, I came across information about their overall bathing and hygiene regimens. This included oil washing or oil cleansing. Since oil dissolves oil, massaging it into the skin actually helps soften and dissolve impurities. In Greece they used a tool called a strigil after applying olive oil to the body. This instrument scraped away dirt and sweat, leaving the skin clean. Often times after cleansing with olive oil, the ancient Greeks would then bathe in hot, steamy waters to open up the pores of the skin.
I found this technique to be interesting so I did a little more research. I found that even today a lot of people have had great success in the improvement of their skin through oil washing. However, the very thought of massaging oil onto my face was very counterintuitive. I was still skeptical, but I decided to give it a try.
Choosing High Quality Oils
It is important to use high quality oils to cleanse the face. Vegetable oils should be organic and cold-pressed. Since I have acne-prone skin I stuck with oils that are light with a very low comedogenic (acne causing) rating. Some examples include hemp, sunflower, grapeseed, apricot kernel, jojoba and safflower oils. My first oil cleansing blend consisted of equal parts of jojoba, sunflower, and grapeseed oils. I massaged the oil mixture into my face and neck for about a minute and then removed the oil with a hot and steamy washcloth (as hot and steamy as I could handle comfortably). I would actually get the washcloth wet and apply the steamy cloth to my face and neck about 3 times, rinsing the washcloth in between each time with hot water. If my skin seemed dry after-
SKIN>>page 47
Endless Summer Fun at Road America
Located in Wisconsin’s scenic Kettle Moraine, Elkhart Lake’s Road America, Inc. is one of the world’s fastest permanent road racing tracks. More than just a racetrack, Road America offers a range of programs and adventures.
You’re not just visiting one of the greatest race tracks in the world, you’re visiting one of the greatest areas in the world. Elkhart Lake in Sheboygan County is full of beautiful scenery, great shopping and top-notch recreation. If you’ve been here before, you know what we mean. If this is your first trip to the area, check out this guide of great places to stay, shop, eat, and play.
IMSA SportsCar Weekend
August 1-4, 2024
North America’s premier sportscar series returns to America’s National Park of Speed, bringing several familiar names for race fans and a handful of downto-the-wire battles. IMSA races feature elite sportscars from nearly 20 different manufacturers, including Mercedes, Ferrari, Chevrolet, and Aston Martin. The skill of the drivers, paired with advanced automotive technology, creates a highstakes, adrenaline-fueled race weekend you do not want to miss.
Fanatec GT World Challenge
August 16-18, 2024
The Fanatec GT World Challenge America headlines an all-sportscar weekend at Road America August 16-18, 2024. In addition, the event will feature rounds for GT America powered by AWS, the Toyota Gazoo Racing North America GR Cup Series, Pirelli GT4 America, and TC America powered by Skip Barber. This weekend of thrilling sportscar racing will bring exotic GT3, GT4, and Touring Car machinery from global luxury auto brands like Acura, Aston Martin, Audi, BMW, Ferrari, Lamborghini, McLaren, Mercedes-AMG, and Porsche to America’s National Park of Speed in Elkhart Lake, Wisconsin.
These performance racing machines will take to the popular 4-mile, 14-turn road race circuit as part of a worldwide racing series spanning Europe, Asia, Australia, and North America. The SRO GT World Challenge at Road America will showcase two 90-minute races featuring full-service pit stops, driver changes, and non-stop excitement on Saturday and Sunday.
Ariens Art on Wheels Weekend Featuring VSCDA
Sept. 13-15, 2024
With a rich history and an unwavering commitment to preserving the legacy of vintage racing, this three-day racing spectacle promises to captivate enthusiasts and newcomers alike. Over 300 meticulously restored vintage and historic race cars, spanning 11 racing classes, will grace the iconic Road America track, presenting a mesmerizing journey through automotive history. From the graceful curves of classic sports cars to the raw power of muscle machines, every era and every passion will be showcased.
A unique highlight of the event is the open-access paddock, inviting spectators to immerse themselves in the world of vintage racing. This is a rare opportunity to get up close and personal with these magnificent racing machines, each prepared to era specifications, and witness the dedication and craftsmanship of maintaining these automotive treasures. Get in the fun visit www.roadamerica.com.
Know What To Ask When Choosing An Eye Surgeon
By Cheryl L. Dejewski
Your vision is priceless. When you or a loved one need medical, surgical or laser treatment for anything from cataracts and glaucoma to macular degeneration and diabetic retinopathy, how do you decide whom to trust? We turned to Eye Care Specialists, a leading local ophthalmology practice, for suggestions on what to ask when choosing a surgeon for cataract surgery, macular degeneration or diabetic eye disease injections, laser treatment, or other major eye concerns.
How long have they been practicing?
Brett Rhode, MD: Look at the individual doctor’s years of experience, when the entire practice was founded, and its size. For example, Eye Care Specialists was founded in 1985 by cataract surgery pioneers Drs. Norman Cohen and Robert Sucher, and I came on board in 1996. Since then, our medical team has grown to provide care for nearly every eye condition to more than 200,000 people at three locations.
Do they practice alone or with a team of Eye MDs? Are they based in your community? For how long?
Daniel Ferguson, MD: In our practice, we have six specialists who all work and live in the Milwaukee area. Because we are a team, our patients are assured that there is qualified, 24-hour back-up coverage, as well as the sharing of questions, techniques and ideas between doctors. And, because we are local residents, we have a special commitment and stake in the community—unlike outsiders who only come in to perform surgery and then head back home to another city or state. This dedication, backed by expertise, is one reason why our team members have been voted by their healthcare peers as “Top Doctors” by Milwaukee and MKElifestyle Magazines.
Is their practice well-rounded?
Daniel Paskowitz, MD, PhD: When evaluating surgeons, consider their skill, patient volume, and breadth of services. For example, Eye Care Specialists is regarded as one of the leading cataract surgery practices in Wisconsin in terms of both volume and skill. We have performed tens of thousands of cataract procedures and have been asked to turn the operating room into a teaching environment for fellow physicians and industry professionals. Our doctors have been state pioneers in new surgical techniques and devices, including phacoemulsification (ultrasonic) and topical anesthesia (eye drop) cataract removal, and foldable lens implantation. In addition to cataract operations, our surgeons have performed countless other procedures requiring equal or greater expertise, including eye muscle surgeries, corneal transplants, retinal repairs, lid repairs, and laser and medication injection treatment. By being well-rounded in skills, an Eye MD can help patients both now and when they develop other issues as they age.
Where do they perform most procedures?
Michael Raciti, MD: Whenever medically appropriate and possible, our doctors perform diagnostic and treatment procedures in-office for patient convenience and cost-effectiveness. This includes corneal topography mapping to determine the best surgical technique and customized lens implant to utilize for cataract surgery, inner eye medication injections to preserve vision in diabetic and macular degeneration patients, and OCT laser scanning to detect, track and treat sight-threatening conditions, often before vision loss occurs. More complex procedures are conducted at the Eye Surgery & Laser Center of Wisconsin or the Envision Surgery Center. These outpatient centers have some of the most advanced technology available in a comfortable environment with a handpicked team of nurses who specialize in eye surgery. For patients whose insurance or
Care Services!
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A Morning Fatigue-Reduction Schedule That Works
By: Danielle Pashko, Holistic Nutritionist
Living with immunecompromising illnesses like Lyme disease or long COVID-19 can be a challenging experience, especially when accompanied by persistent fatigue, one of the most debilitating symptoms that negatively affects daily activities and quality of life. However, by implementing a wellstructured fatigue-reduction morning schedule, you can effectively manage energy levels and improve the ability to cope throughout the day.
Prioritize Sleep
The No. 1 step you can take to reduce fatigue is to prioritize sleep. This is where the healing begins. To start, establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. Avoid staring at stimulating blue light from your devices before falling asleep. Upon waking, do not be tempted to check emails, texts or social media feeds. Making sleep your No. 1 priority, can optimize your body’s natural recovery process at the start of your day.
Combine Compression with Meditation
Compression therapy can be beneficial with improving circulation, reducing swelling, and alleviating symptoms associated with immune compromising illnesses. Combining this activity with a daily meditation or prayer practice can set the body up for a good start to the day. Compression therapy involves the use of specially designed garments, such as compression socks or boots that apply gentle pressure to the limbs. By wearing compression garments, blood flow is optimized, promoting the delivery of oxygen and nutrients to tissues, while flushing out waste products. I spend 30-40 minutes in compression therapy, and find this is the perfect time
for my meditation and prayer time. The power of the mind-body connection is undeniable. Engaging in meditation or prayer can help reduce stress, promote emotional well-being, and enhance the healing process.
Engage in Stress-Reduction Exercises
Stress can significantly impact fatigue levels. Engaging in stress-reduction exercises at the start of your day, such as gentle yoga or a morning stroll, can go a long way. I spend 20 minutes every morning on my yoga mat, but on some days, when I have more energy, I also enjoy leisurely walking to my office, while listening to a motivational podcast. Find what works best for you and incorporate stress-reducing exercises into your morning routine to promote relaxation and improve energy levels before you dive into meetings and emails.
Fuel Up with the Right Nutrients
If your car runs out of gas, you aren’t going anywhere unless you fill it up. This is a great analogy for why starting your day with a healthy breakfast and the right nutrients is so important, especially if you want to avoid running out of energy before Noon. I’ll usually start my day hydrating with water and then eat a breakfast that consists of either organic oatmeal with berries and almonds, a green smoothie, or organic eggs with avocado. While I’m eating, I also take my daily immune modulating supplements, including a Shiitakederived mushroom supplement called AHCC that has been extensively researched in more than 30 human clinical studies and has been studied on both Lyme disease and COVID. Mushrooms have long been valued for their immune-boosting properties, however only certain varieties, such as reishi, cordyceps, and maitake, contain bioactive compounds that can modulate the immune system and enhance its
Activities of Daily Living Training: Many activities we do in our daily life cause physical strain when performed improperly.
Return to Work/Sport Advice: Proper time frame for return and potential modifications.
Body Awareness and Preparation: Proper lifting, bending, posture, etc.
Corrective Exercises: Core stability exercises.
Desk Ergonomics Tips: Desk sitting is causing many of your conditions.
Proper Equipment recommendations: Proper running shoes for a runner.
Skills/Technique Training: Golf swing technique from a teaching professional.
To summarize, there are many potential shortcomings that you may experience when you see any healthcare provider for your musculoskeletal pain or injury. The first step is being an informed patient, and understanding what quality care entails. I have outlined some key points that you as an informed patient should come to expect from your provider when you seek treatment for any musculoskeletal condition.
A comprehensive assessment including but not limited to a thorough history, a functional movement assessment, palpation (assessing by hand) of the joints, muscles, tendons and ligaments
An exam that assesses the body as a whole in order to determine the root cause, and does not only focus on the point of pain. For example, many times a patient with low back pain has hip range-of-motion and mid-back mobility issues that have led to the low back being over-worked.
A specific working diagnosis based off of the comprehensive exam.
All your conservative treatment options should be explained and discussed, offering you a chance to ask any questions you might have and provide clarity regarding our plan.
You should expect to receive advice regarding preventative care for your injury, so once you are out of pain, you can avoid reinjury or aggravations.
What are the goals of rehabilitation?
The overall goal of rehabilitation is to help you get your abilities back and regain independence. But the specific goals are different for each person. They depend on what caused the problem, whether the cause is ongoing or temporary, which abilities you lost, and how severe the problem is. For example,:
A person who has had a stroke may need rehabilitation to be able to dress or bathe without help
An active person who has had a heart attack may go through cardiac rehabilitation to try to return to exercising
Someone with a lung disease may get pulmonary rehabilitation to be able to breathe better and improve their quality of life.
Rehabilitation is care that can help you get back, keep, or improve abilities that you need for daily life. These abilities may be physical, mental, and/or cognitive (thinking and learning). You may have lost them because of a disease or injury, or as a side effect from a medical treatment.
Complete Care specializes in short term rehabilitation to get you back home safely, and long term care. Be at peace knowing your loved one is receiving outstanding care with the amenities of home in a serene setting.
Find a Complete Care center near you to learn more and schedule a tour!
GLENDALE CARE AND REHAB CENTER
6263 N Green Bay Avenue, Glendale, WI 53209
414.351.0543 | glendalecrc.com
GRANDE PRAIRIE CARE AND REHAB CENTER
10330 Prairie Ridge Blvd, Pleasant Prairie, WI 53158
262.612.2800 | grandeprairiecrc.com
KENSINGTON CARE AND REHAB CENTER
1810 Kensington Drive, Waukesha, WI 53188
262.548.1400 | kensingtoncareandrehab.com
OUR CARE SERVICES
• Inpatient Dialysis
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RIDGEWOOD CARE CENTER 3205 Wood Road, Racine, WI 53406 262.554.6440 | ridgewoodcarecenter.com
SOUTHPOINTE CARE AND REHAB CENTER 4500 West Loomis Road, Green�ield, WI 53220 414.325.5300 | southpointecrc.com
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Mindfulness TIPS TO PRACTICE
Cultivate a sense of calm, improve your focus, and enhance your overall well-being.
In today’s fast-paced world, the practice of mindfulness has emerged as a way to bring peace, balance, and energy to daily life. Mindfulness is the art of being fully present and engaged in the moment. It is a skill that benefits everyone, but particularly those who may sometimes feel overwhelmed or who need a few minutes of calm in their day. These useful tips to practice mindfulness can help you to cultivate a sense of calm, improve your focus, and enhance your overall well-being.
Understanding Mindfulness
Before diving into the tips to practice mindfulness, it’s important to understand what mindfulness truly means. It’s more than just a buzzword; mindfulness is a way of life. It involves paying attention to thoughts, feelings, bodily sensations, and the environment around us with openness, curiosity, and acceptance. For seniors, mindfulness can be particularly beneficial, aiding in stress reduction, enhancing emotional regulation, and even improving cognitive function.
Start with Meditation
Meditation is the cornerstone of practicing mindfulness. It trains the mind to focus on the present moment and acknowledge thoughts and feelings without
judgment. For beginners, start with short, guided meditations. Numerous apps and online resources offer meditation guides that can help walk you through the process of meditation, focusing on breath awareness, body scans, and event meditations to prepare you for a good night’s rest. Even just a few minutes a day can make a significant difference.
Engage in Mindfulness Exercises
Apart from meditation, there are several simple mindfulness exercises you can incorporate into your daily routine. Try the “5-4-3-2-1” exercise to ground yourself: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can be beneficial for individuals dealing with anxiety or overwhelming emotions, as it helps bring attention back to the present.
If you prefer some motion to your mindfulness exercise, try a walking meditation. You can center and balance yourself in the moment by feeling the way your body moves, checking in with how you’re balancing, and seeing how your perspective of the world changes as you walk along.
Embrace Journaling
Journaling is a powerful tool for mindfulness. It allows you to reflect on your day, noting thoughts and feelings without judgment. Journaling can also be a wonderful way to document life experiences, fostering a sense of gratitude and appreciation for the present. Consider starting or ending your day by jotting down three things you’re grateful for or writing about a particular moment you felt fully present. Writing is an excellent way to check in with your thoughts, feelings, and emotions, and can be a cathartic release.
Set Intentions for the Day
Common tips to practice mindfulness also include setting intentions. Setting daily intentions is a mindful practice that helps align your actions with your values and goals. Each morning, take a moment to reflect on how you want to approach the day. Your intention could be as simple as “Today, I will be kind to myself” or “I will focus on enjoying the little moments.” You can also set intentions that are more goal-oriented, like making it a practice to read a chapter of a book each day or try a new recipe once a week. For seniors, setting intentions can provide a sense of purpose and direction, enhancing the quality of day-to-day life.
Incorporate Mindfulness into Physical Activity
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MINDFULNESS>>page 47
Intermittent Fasting
HIMALAYAN PINK SALT ARE COLLIDING Pink salt helps curbs hunger
By Marygrace Taylor
Some people swear that a pinch of pink Himalayan salt takes away hunger during fasting.
Himalayan pink salt and intermittent fasting have both been trendy over the last few years, and now the two are colliding. There’s more and more chatter online about taking pink salt to help curb hunger during intermittent fasting. But does it actually work?
The answer depends on who you ask. While some fans of intermittent fasting say a mid-fast snack of plain salt keeps stomach rumbles at bay, most nutrition experts disagree. Here’s a look at the debate and whether pink salt is worth trying during your fast.
What Is Pink Salt, Anyway?
Himalayan pink salt is a type of salt mined from the Salt Range mountains in the Himalayas. The salt gets its peachy pink tint from a concentration of beneficial minerals.
It’s these minerals that make pink salt so popular in certain wellness circles.
Compared to table salt, pink salt has higher levels of calcium, potassium, magnesium and iron as well as slightly less sodium, according to a February 2011 analysis in the Journal of Sensory Studies.
Can Pink Salt Help With Fasting?
Fasting for long periods can potentially cause the body to lose water and electrolytes, particularly sodium, says Lisa R. Young, PhD, RDN, adjunct professor of nutrition at New York University.
Proponents of intermittent fasting say that this water and electrolyte loss can trigger increased thirst, as well as symptoms like low energy, cravings and feeling hungrier than usual. The thinking goes that replacing these lost electrolytes with extra salt can curb those side effects and help a person on a fast feel less hunger.
“When the hunger pangs come, I take pink Himalayan salt and the hunger immediately goes away. I don’t think I’d be able to fast as long without the salt,” writes one Reddit user.
Some nutrition experts say this makes sense. “Supplementing with salt helps maintain adequate blood volume and maintain cellular hydration, which can help minimize hunger,” explains Kayla Girgen, RD, LD, a dietitian based in St. Joseph, Minnesota, who practices intermittent fasting.
But why pink salt, specifically? It comes back to those extra minerals.
Similar to claims of maple syrup or coconut sugar being more nutritious than white sugar, some proponents see pink salt as “mineral-rich,” and therefore, a healthier source of sodium compared to plain table salt. But in reality, the added benefits are very, very slight, Young notes. Girgen agrees: “The minerals are really just a bonus,” she says.
Should I Take It?
Lots of enthusiastic intermittent fasters say that supplementing with pink salt helps curb their hunger so they can fast longer. But for now, there’s no quality evidence to back this up.
While the body loses some amount of sodium on a short fast, the loss isn’t thought to be enough to cause side effects — hunger or otherwise — for most people.
“Low sodium is not a concern for someone fasting 12 to 16 hours per day,” says North Carolina-based dietitian Elizabeth Barnes, RDN. “If the body was so sensitive that it couldn’t go 16 hours without extra sodium from pink salt, the
Medicare Options What You Need to Know
By Chiquita Brooks-LaSure
Your health is important and needs to be protected. If you are 65 or older, or have certain disabilities, or End-Stage Renal Disease, you can get health care coverage through the Medicare program. You’ll get access to health care services you need to achieve and maintain good health.
It’s important to review your Medicare coverage options and find an affordable option that meets your health care needs.
Medicare coverage options
There are two types of Medicare coverage:
Traditional or Original Medicare.
Medicare Advantage.
Original Medicare helps cover inpatient care in hospitals, skilled nursing facility care, hospice care, and home health care. It also covers:
Services from doctors and other health care providers.
Outpatient care.
Durable medical equipment (like wheelchairs, walkers, hospital beds, and other equipment).
Preventive services (like screenings, certain vaccines, and annual wellness visits).
Original Medicare is often referred to as Part A and Part B. You can go to any doctor or hospital, anywhere in the United States, that accepts Medicare. If you have Original Medicare, you can also buy a Medicare Supplement Insurance (Medigap) policy from a private insurance company. Original Medicare pays for much, but not all, of the cost for covered health care services and supplies. A Medigap policy can help pay some of the remaining health care costs, such as copayments, coinsurance, and deductibles.
Medicare Advantage bundles your Original Medicare – and usually Medicare prescription drug coverage – into one health insurance plan. If you select
Medicare Advantage coverage, you join a plan offered by Medicare-approved private companies.
Each plan can have different rules for how you get services – like referrals to see a specialist. All plans must cover emergency and urgent care, as well as all medically necessary services covered by Original Medicare. In many cases, you can only use doctors and other providers who are in your plan’s network and service area.
Costs for monthly premiums and services vary depending on which plan you join. Some plans may offer some extra benefits that Original Medicare doesn’t cover — like vision, hearing, and dental services.
Whether you choose Original Medicare or Medicare Advantage, be sure you have prescription drug coverage. You can join a Medicare Prescription Drug Plan (called a PDP) in addition to Original Medicare. You can also get it by joining a Medicare Advantage plan with Medicare prescription drug coverage.
How does Medicare Supplement Insurance (Medigap) work?
Original Medicare doesn’t pay for all of the cost for covered health care services and supplies. Medicare Supplement Insurance (Medigap) policies sold by private insurance companies can help pay some of the remaining health care costs for covered services and supplies, like copayments, coinsurance, and deductibles. Some Medigap policies also offer coverage for services that Original Medicare doesn’t cover, like medical care when you travel outside the U.S.
Generally, Medigap doesn’t cover long-term care (like care in a nursing home), vision or dental services, hearing aids, eyeglasses, or private-duty nursing.
For more information, visit Medicare.gov/health-drug-plans/medigap.
YOUR BODY PLAYS A ROLE
In Your Physical & Mental State
In temperate climates, such as here in Wisconsin, you know spring has arrived with the heavy shift in air pressure, the slightly warmer but still mostly cool temperatures, and wet rains with increased humidity. Along with these seasonal environmental changes come the accompanying spring health conditions of colds, flus and seasonal allergies.
From the Ayurvedic perspective, the spring season is dominated by the kapha, one of the three bio-chemical life forces or doshas which exist within your body and in the external world around you. As an individual, although you have all three energies, you will have one or two in larger amounts which creates your constitutional body-type or prakruti. Your constitution can predict which illnesses, conditions and symptoms you are more prone towards as well as which foods and lifestyle factors will keep you healthy.
Because these doshas exist not only within your body system but in everything in the universe, you are affected both by the lifestyle choices you consciously make as well as the weather, climate and stages of life over which you have no control. All these external factors add to the levels of these bio-chemical forces in your body and play a role in physical and mental health.
The life forces or doshas are recognized by their qualities. The general quali-
ties of kapha are heavy, dense, wet or oily, cool and solid or stable which make sense considering kapha is made up of elemental earth and water. If you have an excess of this life-force in your system, it will feel a little like having a wet blanket over you and you may experience…
• Colds or flus with a wet cough, difficulty breathing, excess mucus and sinus pressure
• Lethargy
• Dullness or heaviness in the mind
• Sadness or mild depression
• Stiff muscles
• Swollen joints
• A desire to sleep more
• Sluggish digestion possibly with nausea
If you’re experiencing any of the above symptoms, help your body’s immune system adjust to the changes with an Ayurvedic approach. To balance the excess doshas or life-force, elements made up of the opposite qualities of the imbalanced dosha(s) are used. In the case of Kapha, this generally means bringing in more dry, light, warm, stimulating food and lifestyle activities.
Ayurveda’s treatments are individually tailored according to not only the seasonal needs but also the individual constitution and current state of health. For best results, consult an Ayurvedic Practitioner for a thorough assessment and customized food, lifestyle and herbal program. In the meantime, manage the impact of the kapha-full spring season and help make those chronic seasonal allergies and conditions a thing of the past by incorporating some of the following activities:
• Enjoy dry saunas
• Get moving by exercising regularly.
• Get out of your ruts by challenging your mind with new activities and engaging in new relationships to expand yourself emotionally.
• Receive a deep massage
• Try not to sleep past 6 am and avoid daytime napping
• Minimize heavy, oily, sweet foods such as meat, dairy, wheat products and sugar
• Eat drying grains like barley, corn, buckwheat, millet, and dry cereals and granola
• Eat more light, warming foods such as soups with vegetables, beans and whole grains flavored with moderately warm spices and less salt
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*Make sure to check with a doctor to see if your child has peanut allergies
Peanuts and Healthy B24 Child Development
The earliest years of a child’s life aren’t just the most magical — they can also be the most crucial when it comes to their nutrition.
During what The Dietary Guidelines for Americans 2020-2025 calls B24 (birth through 24 months), children can gain an average of 4-6 lbs. and 2-3 inches per year.1 So it’s important that we power that growth in a nutritious way.
That’s why the American Academy of Pediatrics recommends that parents introduce complementary foods into their baby’s diet at around 6 months old, which can be a great time to incorporate peanuts.2 In fact, peanuts provide such an affordable source of nutrient-dense nutrition that since 2005 they’ve been used as a key ingredient to treat childhood malnutrition around the world, in the form of ready-to-use therapeutic foods (RUTFs).
What Can Peanuts Offer?
The Dietary Guidelines for Americans 2020-2025 agrees on the importance of peanuts, highlighting that they and other nuts “are important sources of iron, zinc, protein, choline, and long chain polyunsaturated fatty acids,”3 which can all contribute to healthy development.
And if you’re wondering if there is a way to prevent a peanut allergy for your child, they also cite that the early introduction of peanuts as a complementary food can reduce the risk of peanut allergies.
But even before birth, there are ways peanuts and peanut butter can help both mom and baby.
Get a quick overview of the benefits peanut foods offer children with our Science Made Simple series!
Pregnancy and Peanuts
During pregnancy, a mother’s nutrient needs increase. That means it’s important they get plenty of nutrientdense foods (like peanuts) in their daily diet.
Folate, for example, is an especially important vitamin in infancy and pregnancy, as it helps to produce and maintain cells. Research has shown people who have a higher dietary intake of folate may also have an advantage in heart disease prevention. Peanuts are a healthy source of folate that can help you achieve your daily needs.
And once the child is born, the benefits keep stacking up.
Early Steps for a Healthy Life
For children, peanuts and peanut butter can offer three levels of nutritional support.
1. Promote Healthy Brain and Body Development.
Infants, toddlers and young children can all benefit from the variety of vitamins and minerals found in peanuts. But let’s break it down to see what nutrients make them so unique:
Polyunsaturated fats (often referred to as “healthy fats”) are vital for the rapid brain development that occurs during the first 2 years of a child’s life.3
Choline is an essential nutrient that promotes concentration and helps build neurotransmitters in the brain.
Copper also promotes concentration, and like polyunsaturated fatty acids, helps the body to produce neurons.
Arginine is another essential nutrient found in peanuts that encourages healthy growth. Getting arginine from food sources (rather than supplements) has been associated with higher growth velocity and linear growth4 — and peanuts have more arginine than just about any other food.
2. Promote Healthy Eating Habits.
During those crucial B24 meals, we’re setting habits that could last the rest of our children’s lives — and impact their health for the rest of their lives. Studies show that a baby’s diet, from breastfeeding to solid foods, can influence how they eat as they get old-
Mission
Improving Your Emotional Wellness
What is emotional wellness? Emotional wellness is the ability to have an awareness and understanding of one’s feelings and manage one’s emotions effectively through challenges and change. It is crucial for seniors as they navigate the possible challenges that come with aging. Loss of loved ones, health concerns, and changes in living situations make addressing emotional well-being vital for a fulfilling life.
Why Does Emotional Wellness Matter for Seniors?
Emotional wellness directly affects physical health, cognitive function, and social interactions. Positive emotional health fosters resilience, aids cognitive function, and enhances social relationships, contributing to overall happiness and well-being.
How to Improve Emotional Wellness as Seniors
To improve emotional wellness for seniors, encourage regular physical movement, social engagement, mindfulness practices, and pursuing enjoyable hobbies. Seeking professional support, like counseling, can address specific challenges.
How Senior Living Communities Support Emotional Wellness
Senior living communities can play a significant role by providing a supportive environment that encourages social connections, offers wellness programs, and facilitates access to professional assistance, contributing to a holistic approach to emotional wellbeing. Prioritizing emotional health enables seniors to navigate aging with resilience and maintain a positive outlook on life.
St. Camillus Life Plan Community and our Revitalize Wellness Program are dedicated to providing seniors with opportunities in all dimensions of wellness. Physical, emotional, social, Intellectual, spiritual and community wellness are at the heart of services and enrichment opportunities we offer our residents. With our expansive calendar of events and offerings, our residents can explore new ways to engage and foster emotional wellness and enhance quality of life. To learn more about St Camillus and Revitalize Wellness call 414-259-6310 or visit www.stcam.com.
How To Detect Dehydration
Dehydration in seniors is a serious concern that often goes unnoticed. Older adults are more susceptible to dehydration because our bodies have more difficulty regulating fluid levels as we age.
As we head into the summer months, it’s important to recognize the signs and symptoms of dehydration in seniors, as it’s crucial for maintaining their health and well-being. In this guide, we’ll explore the best ways to detect dehydration in seniors, its causes and, most importantly, how to prevent it.
Signs of Dehydration in
Detecting dehydration in seniors can be challenging, as the symptoms may not always be obvious. However, being aware of the following signs can help identify dehydration early:
Dry Mouth
One of the most common signs of dehydration in seniors is a dry mouth. When there isn’t enough fluid in the body, saliva production decreases, leading to dryness in the mouth and throat.
Fatigue and Weakness
Dehydration often manifests as fatigue and weakness among seniors. Inadequate hydration directly impacts energy levels, making routine tasks more difficult to accomplish.
Dizziness and Confusion
Severe dehydration can cause dizziness, confusion and even fainting in seniors. Changes in electrolyte balance due to fluid loss can affect cognitive function and lead to confusion.
Causes of Dehydration in Seniors
Understanding the underlying causes of dehydration is essential for prevention. Several risk factors can lead to dehydration in older adults:
Reduced Thirst Sensation
As we age, the sensation of thirst diminishes, making seniors less likely to drink adequate fluids.
Medications
Some medications, like diuretics and antihypertensives, have the potential to elevate urine output, leading to a loss of fluids from the body.
Chronic Illness
Seniors with conditions such as diabetes or kidney disease may have an increased risk of dehydration due to fluid imbalances caused by their illness.
Mobility Issues
Mobility issues can make it challenging for seniors to access fluids throughout the day, leading to reduced fluid intake.
Thoughtful senior couple holding drinks while sitting at dining table in garden.
How To Keep Seniors Hydrated
Ensuring that seniors stay hydrated is crucial for their overall health and well-being. Here are some tips for maintaining proper hydration in older adults:
1. Encourage Fluid Intake
Encourage seniors to drink fluids regularly, even if they don’t feel thirsty. Offer water, herbal teas, milk and 100% fruit juices as healthy beverage options.
2. Provide High-Water Content Foods
Seniors can increase their daily fluid intake when they eat fruits and vegetables with high water content. Examples include watermelon, cucumbers and oranges.
3. Monitor Fluid Intake
Keep track of seniors’ water throughout the day to ensure they’re meeting their hydration needs.
4. Offer Variety
Seniors with dementia may experience taste fatigue, leading to a reluctance to drink the same beverages repeatedly. Providing a variety of flavors can help maintain their interest in staying hydrated.
5. Create a Hydration Routine
Establishing a hydration routine can help seniors remember to drink fluids
Support Your Seniors Through Major Life Transitions
Change is never easy, especially for seniors. Major life transitions like retirement, moving to assisted living, or losing a loved one can be overwhelming. You play an important role in supporting seniors through these challenges. Follow these tips for helping them navigate through life’s later roadblocks:
Empathy is Everything
When your seniors are experiencing tough circumstances, listen intently. Be present and ask open-ended questions. Allow them to voice their feelings and concerns, and show compassion in return. Listening with empathy creates a safe, supportive space for them to share their thoughts.
Connection is Crucial
Major life events can feel isolating, especially when seniors are experiencing a loss or changing their living situation. You can help by encouraging them to stay connected with their loved ones and being a supportive resource yourself. Maintaining social connections and participating in community events can help them keep friendships and make new ones. Even encouraging them to make phone calls or video calls with friends and family helps maintain their social circle.
Provide Practical Support
Offering emotional support is essential, but practical support is just as important. Maybe your seniors need assistance packing and moving, finding a new doctor or healthcare provider, or keeping track of finances. Ask and identify where their needs lie. You can be an incredible resource for them when they need practical help.
Patience & Understanding
Seniors might need more time to adjust to major life transitions than others. Remaining patient and understanding allows them the freedom to move at their own pace. Avoid pressuring them to make decisions or to quickly adapt to new environments or situations. Gentle encouragement and support help them comfortably adjust to big changes.
Care for Yourself, Too
Helping seniors navigate these challenges can be physically and mentally taxing. It’s important to rest, eat well, and enjoy your favorite activities, too. Remember that it’s okay to take a break. When you take care of yourself, you can provide others the best care and support.
Self-Care for Seniors
Encourage your seniors to prioritize their physical and mental health when major life changes arise. Exercising, meditating, and making time for their hobbies support a self-care routine. Booking regular appointments for massages or therapy counts, too. Remind your seniors that taking care of themselves benefits their well-being and helps them to better cope with the changes they’re experiencing.
Help from a Professional
Sometimes, these events are hard to handle alone. If you believe your seniors could benefit from professional help, consider asking a therapist or healthcare provider for assistance. They can guide and support them through these times in addition to recommending resources.
Celebrate Small Victories
It’s easy to feel consumed by these major life changes. Celebrating small victories along the way keeps an optimistic outlook on the future. Motivate your seniors to practice gratitude by reflecting on what they’re most thankful for. Praise them for small wins and for progressing toward their goals. Approach their new transition with a positive mindset, and they’ll feel empowered by it.
The Power of Support
Having the right support can be all it takes to achieve success. You play a critical role in helping your seniors navigate tough times with grace and confidence. By lending a listening ear, offering practical and emotional support, and being empathetic and understanding, you can guide your seniors on their next journey.
Taking Care of Your Yard During a Heat Wave
As temperatures rise, so should the care of your yard’s lawn and landscape. However, it’s important to ensure your yard is healthy before a heat wave hits.
“The healthier your grass, trees, and shrubs, the more resistant it will be to summer’s extreme temperatures. Lawns, in particular, that have healthy grass leaves and deeper roots are able to store more moisture,” says Kris Kiser, President & CEO of the TurfMutt Foundation, which encourages people to care for and use their outdoor spaces.
Here are a few recommendations on protecting your yard during a heat wave from The TurfMutt Foundation:
Put the right plant in the right place. Always select appropriate plants and grass for your climate zone. This ensures the space is not only attractive, but also will be more likely to thrive in your microclimate, be easier to maintain, and will support pollinators and wildlife. Consider water, sunlight or shade requirements for your yard.
Water at the right times. The best time to water the lawn and plants is in the early morning or late evening when its cooler.
Don’t over water. It’s okay to make your grass work hard for its water. With little water, grass will send its roots deeper, seeking water. The grass then does a better job of sequestering carbon and releasing oxygen. Also, most turfgrasses—and there are hundreds of species—will go brown during summer months where water is more scarce. It will “green up” again when conditions change.
Know what type of soil you have.
The frequency and amount of water you apply to lawns and gardens vary based on its soil, clay type, organic matter and the type of plants and grass. Some soil holds water better than others; water molecules cling to fine particles of clay soil than to the coarser particles of a sandy soil.
Cut grass long. When mowing, don’t cut more than one-third of the grass height. By keeping it longer, turfgrass can develop stronger roots and a greater tolerance to heat and drought stress.
Keep foot traffic minimal. For already stressed grass, foot traffic can cause damage. Keep people off the lawn while the heat persists.
Remember real grass is best. Skip artificial turf and plant real grass. It’s better for the environment (not to mention it feels better on bare feet and paws!). Real grass helps sequester carbon from the atmosphere, reduces runoff by capturing and filtering rainwater, and cools our communities. Learn more about the many benefits of real grass here.
Know your climate zone. You want to put plants and grasses into your lawn that have evolved to thrive in your particular microclimate. Consult the USDA Plant Hardiness Zone Map to determine which plants are most likely to succeed (with minimum input from you, no less!) in your region.
Create a balanced landscape.
Planting a variety of nectar and pollen-rich flowers that are appropriate for your climate will support pollinators, which rely on your backyard ecosystem for food and shelter. You can find the best plants for the wildlife in your region by consulting the National Wildlife Federation’s Native Plant Finder.
The New Science of Getting Older Without Getting Old
Published by FoodTrients
Aging—not cancer or heart disease—is the underlying cause of most human death and suffering. Scientists work diligently to combat individual diseases, but we never ask: Is aging itself necessary?
In Ageless: The New Science of Getting Older Without Getting Old, computational biologist and gifted science writer Andrew Steele reveals an exciting effort by scientists to develop treatments for aging that could offer an astonishing extension to our lifespan and a vastly improved quality of life in our later years.
In his new book, Steele charts the impressive progress scientists have made in recent years to secure biological immortality for humans by helping us become old without getting frail and to live longer without ill health or disease.
We age because our DNA is being damaged by our own actions, such as poor diet choices, smoking, or lack of physical activity. Eventually, our cells start to die or malfunction. The final stage in degeneration is caused by problems with
our organs and internal systems and the increased inability to fight infectious diseases.
Combating Aging: Out With the Old
Scientific testing has shown that decreasing aging “senescent” cells is possible through the use of dasatinib, a cancer drug used in chemotherapy, and a flavonol called quercetin, which is found in fruits and vegetables. Testing in humans is on-going.
Studies have shown that eating less helps our bodies eliminate “junk” from our systems. Scientists are working on creating safe drugs that mimic the positive benefits of eating less.
On-going scientific tests are now focused on the APP gene, which is believed to be a major cause of earlyonset Alzheimer’s. Possible solutions are expected to be developed over the next few years.
In With the New:
There are four ways scientists are working on replacing our aging immune system:
Stem cell therapies that provide stem cells to underpin the regeneration of various parts of our body.
Determining ways to help bolster our immune system.
Improving our huge ecosystem of bacteria, viruses, and fungi, which we carry in our guts, on our skin, and elsewhere.
Replacing damaged proteins outside our cells, which suffer chemical damage over time.
How To Live Long Enough To Live Even Longer: Don’t smoke!
Don’t eat too much.
Get some exercise.
Get seven-to-eight hours of sleep a night.
Get vaccinated and wash your hands.
Take care of your teeth.
Wear sunscreen.
Monitor your heart rate and blood pressure.
Don’t bother with longevity drugs—yet.
Ageless is an interesting journey through the field of aging biology, which has moved from hope to promise. This book is a roadmap, not only for scientists, but also for lay people. Living longer, healthier lives is the goal for all of us.
Just Move: New Approach To Fitness After 50
You can’t help getting older, but you dCouple stretching at parkon’t have to get old. Exercise is the one anti-aging treatment entirely in your own power. Take charge of your fitness with Just Move! Written specifically for people north of sixty by James P. Owen, a former couch potato who’s decidedly within that demographic, it aims to be inspiring, even empowering, while giving you just enough knowledge to create your own exercise program fitness basics you need to know with no confusing buzzwords or information overload.
Former Wall Street rainmaker Owen was 70 when he decided he had to get fit. Years of a chair-bound lifestyle had left him stiff, weak, and plagued by aches and pains. With help from the experts, he distilled the secrets to becoming functionally fit, an approach very different from old-school bodybuilding. He also developed a step-by-step program that can be tailored to any level of physical ability.
Along the way he learned why cardio machines aren’t enough, what it takes to be “functionally fit” for daily life, and how to stay motivated. Today, Owen is in better shape than he was at 25, and he is a passionate evangelist for fitness as a way of life. He has proved that you don’t have to be powerless in the face of advancing years: if you make a commitment to “just move,” you can take charge of the aging process and make your coming years the best they can be.
The book is divided into two sections, with the first providing fascinating information and the second showing step-by-step details of how to put the best fitness principles into practice.
Just Move! is one part essential information, one part inspiration, and one part step-by-step program, all geared to those at midlife or beyond. Jim’s approach is flexible, with insights, advice, and basic movements you can tailor to your own goals and favorite activities.
Owen’s practical and inspirational guide will empower anyone who’s over 50 and wants to:
Get fit, but thinks it’s too hard – or too late
See more results from working out
Feel better and look younger
Have fewer aches and pains
Know how to avoid injuries and falls
Be more motivated to stay active
old
Owen notes that balance is critical as we age. In 2010, more than 13 million Americans reported fall-related injuries. These injuries are particularly dire for people over 65. Balance disorders can be caused by inner ear, central nervous system, cardiovascular, or vision problems, as well as normal aging. Medications and some over-the-counter drugs can affect balance.
SIGNS OF TROUBLE
According to Owen, balance may be a problem if:
You can’t stand on one foot with your eyes closed for at least 5 seconds if you’re 65 years old; 8 seconds if you’re 55 years old; and 12 seconds if you’re 45 years old. Do this test next to a wall or with a partner close by to make sure you don’t fall.
You stop walking when you talk. The cognitive demands of doing both may be too taxing for your brain.
Rough, uneven surfaces or stairs seem more daunting than you remember.
You have already fallen – especially if you fell without knowing why.
You experience brief spells of dizziness, light headedness, blurred vision, or the feeling that the room is spinning.
At times you feel disoriented, and may even forget where you are or what time it is.
You feel as though you’re moving when you are actually sitting or standing still.
Whatever your goals and preferences, this book is designed to help you pursue the fitness program that works for you, taking it one step at a time. Anything you can do to be active is all good. The important thing is to get moving!
FoodTrients
Combining her passion for food and a lifelong commitment to promoting a healthy lifestyle, Grace O has created FoodTrients, a unique program for optimizing wellness. Grace O is a fusion chef with a mission: to cook up recipes for sustaining a long and joyful life that are built on a foundation of anti-aging science and her work in the health care industry. Mixing foods and unique flavors culled from a lifetime of travels from Asia to Europe and America, Grace O encourages young and old to celebrate a full life that embraces diversity. Lifestyle tips, age-defying recipes, and secrets of the healing properties of food are the centerpiece of FoodTrients-–all available through cookbooks, e-newsletters, and this website foodtrients.com
Slow Aging: Supplements & Exercise
By Dr. Mark Rosenberg
Thank you for joining me for the continuation of anti-aging strategies. In Part I, we talked about how nutrition and sleep can have a profound effect on aging. Today in Part II I’m going to go over specific supplements, namely vitamins and herbs that have been found to be beneficial in anti-aging regimens. In addition, we’ll talk about how you can naturally boost your human growth hormone (HGH) levels with exercise and by eating specific foods. Let’s start with the supplements.
Supplements Beneficial in Anti-Aging
At the end of part I, I mentioned some very scientific sounding compounds, Ornithine Alpha ketoglutarate (OKG) and Alpha GPC, and that they contribute successfully to an anti-aging supplement regimen. Let me explain why:
Orthnithine Alpha Ketoglutarate (OKG): An amino acid that aids in making other proteins, and rids excess nitrogen and ammonia from the body through urination.
It also helps synthesize other proteins required for cell growth and change. It aids in healing tissues and induces the secretion of growth hormone. Sufficient ornithine is required for these important cell regeneration processes to take place which makes it an important agent for anti-aging regimens.
Alpha GPC (L-alpha-glycerylphosphorylcholine): A natural choline compound derived from pure soy lecithin. A precursor to acetylcholine, it has been found beneficial in the treatment of Alzheimer disease as it improves memory and cognition. Recent research has found Alpha GPC to help in the recovery of cognitive function in stroke and Alzheimer patients. Past age 40, your memory can start to decline and your cognitive functions not as sharp if you don’t have sufficient choline. It is crucial in maintaining youthful brain function.
I also mentioned a few other nutrients, colostrum and mucuna pruriens as beneficial in an anti-aging regimen. Let’s take a look at their youth-promoting benefits:
Mucuna pruriens: A bean (also known as velvet bean) harvested for its health benefits, has been used in natural Chinese, Indian and African medicine for years. It boosts testosterone levels and libido in both women and men. It is beneficial in lowering high blood pressure and high cholesterol. It has also been shown to benefit people with Parkinson disease and other neurologic deterioration symptoms like tremors, and balance problems. It contains a high amount of L-dopa, a natural precursor to dopamine, a medication now used to treat Parkinson patients. It also increases growth hormone and lowers blood sugar. All these amazing properties make it a very attractive anti-aging supplement.
Colostrum: This is a natural substance found in human breast milk and cow’s milk. It has excellent immune IgG and growth factor IgF level boosting properties. High IgG (immunoglobulin) levels keep your immune system strong. High IgF (insulin like growth factor) facilitates tissue repair and creates lean muscle. It also has anti-inflammatory properties that suppress inflammation in the body and aid conditions like arthritis and joint disease.
Other vitamin, mineral supplements that are beneficial in an anti-aging regimen include:
B vitamins: This family of vitamins is crucial to good health at any age and, in particular, as you age. Folic acid keeps homocysteine levels normal (associated with heart attack), B6 is crucial to energy levels as is B12. B12 is also crucial to cognition, memory, and mood.
CoQ10: Essential to maintaining youthful energy levels and heart functions.
This nutrient drops off significantly after age 30, so supplementing to youthful levels is crucial in staying healthy.
DHEA: Adequate levels of this adrenal hormone helps to maintain adequate testosterone and estrogen levels for both men and women and promotes a multitude of anti-aging processes in the body. DHEA also starts declining around age 30 and more quickly after age 40-50. Having your levels tested by a doctor familiar with anti-aging nutrients is suggested.
Vitamin E: A potent antioxidant which destroys free radicals, which is beneficial to heart, brain and tissue health. Look for a mix of naturally occurring vitamin E, tocotrienols and tocopherols.
Green Tea Extract: Numerous studies have cited the incredible benefits of ECGC, the active supercharged antioxidant present in green tea. Benefits have cited everything from fat loss to cancer treatment and prevention. It maintains healthy cellular DNA structure.
Lipoic acid (or alpha lipoic acid): A strong anti-oxidant that counters damaging free radicals that cause cells to become defective. It also is beneficial in recycling Vitamin E.Omega-3 Fish Oils: Crucial not only for preventing heart attack by aiding blood flow through arteries, but in providing the necessary lubrication for joints and keeping skin healthy and soft.
Exercise and Releasing Growth Hormone
As I mentioned in Part I, exercise plays an important role in anti-aging. It has significant benefits from releasing stress hormones to aiding in decreasing fat levels to strengthening muscles and releasing your natural “happy hormone” of serotonin. However, regular exercise also does something else that is significant to keeping you youthful – it helps release growth hormone. First, let me tell you a little about what human growth hormone does.
Human growth hormone: HGH does many things, but most of all it promotes tissue repair, mobilizes fat stores, and shifts your metabolism to use fat rather than carbohydrates for energy. It is abundant in people under age 30 at which point it starts to drop off dramatically. You start to gain weight, specifically fat around your middle. Take heart, though, there are ways to re-boost your HGH production such as: Increasing protein in your diet, decreasing high glycemic carbohydrates that raise blood glucose, adequate deep sleep, and exercise.
In order to stay healthy and release HGH, you need to do two types of exercise:
Aerobic – releases a little HGH, provides more heart, muscle, endurance
strengthening.
Resistance training – releases the most HGH, and also stimulates tissue regeneration.
Resistance training with weights is the most beneficial type of exercise you can do to release HGH. When you lift weights, either free weights, or stationary, done properly you create tiny tears in your muscles which stimulates your body to produce HGH.
HGH then not only repairs the tears but stimulates growth of new muscle. In order for this entire process to take place, HGH stimulates the release of fat from storage (that role of belly fat around your waist) to provide the fuel for this muscle repair/new muscle process.
It is important then that you add resistance training to your aerobic exercise routine to make this tear down/rebuild of muscle to occur. You need to do 3 sets of progressively heavier weight lifting routines, so that the last set makes your muscles work very hard to perform the lift. This weight number will be different for everyone depending on your fitness level. If you are just starting out, choose 10 lb weights and work your way up. A personal trainer at your gym can help guide you.
You need to do weight resistance training at least 3 times a week; however, an every other day a week routine is a good schedule to follow. Your muscles have a chance to rest and repair in between session days. Following your resistance training sessions, and even your aerobic sessions (which should be at least 30 minutes, 4 times a week), re-fuel with protein, not carbohydrates, for an hour after while your muscles are in stimulation/repair mode.
Sleep and HGH Boosting Strategy
As I mentioned above, there is also another way to boost growth hormone production, and that is merely by going to sleep! Humans release growth hormone during the first hour or so of sleep. This tells your body to begin its all important repair process.
However, if you eat something sugary or high carbohydrate before bedtime, you will raise your blood glucose level and prevent growth hormone from being released! So, make your pre-bedtime snack high quality protein like turkey (no bread) or chicken. The tryptophan protein will help you fall asleep and will stimulate production of HGH.
Well, there you have all my best advice on what you need to know regarding anti-aging techniques that you can do fairly easily on your own.
Embracing The Journey Into Your Later Years
In a society that idolizes youth, growing older can feel like swimming against the tide. It’s no secret that many aging citizens feel inclined to hide their grays or cover up their dark spots with makeup. But we’ve also noticed a rising trend of folks embracing their silver strands and opting for a more natural look!
StyleSeat surveyed over 2,000 Americans on their perceptions and experiences with getting older. We found that in some corners of America, people are not just accepting but embracing the journey into their later years.
From redefining beauty standards with gray hair and wrinkles, to celebrating an evolving personal style, residents of certain states are rewriting the rules on aging. Read on to discover where in the U.S. the golden years are truly seen as golden.
When it comes to grays, 2 in 5 embrace them and forego dyes to cover them up. By not using makeup to cover signs of aging, 54% embrace their aging skin.
How We Measured Who Embraces Aging
The prospect of growing older and exhibiting signs of aging is a concept that
carries varying degrees of acceptance across the U.S. population. Our survey revealed that 63% of Americans are receptive to the idea of aging and the changes it brings to their appearance.
However, a deeper look into the data shows that societal perceptions and pressures differ for men and women. Men, at 70%, seem more comfortable with the aging process than women, with only 57% of them embracing it. This disparity speaks volumes about the beauty standards women encounter, often emphasizing youthful looks over the natural aging process.
To capture these insights, our state-by-state survey posed a series of questions to respondents, such as: “If you have gray hair, do you dye it to cover it up?”; “Have you ever undergone cosmetic surgery to retain a youthful appearance?”; and “How do you feel about the idea of aging and looking older?”
Based on the responses to these queries, we allocated a score out of 100 for each state, offering a unique perspective on how regions differ in their attitudes towards aging.
Gray Is Beautiful
The graying of hair, an undeniable symbol of the passage of time, is being embraced by a growing number of Americans. Two out of every five in the country who have gray hair choose not to hide behind hair dyes, letting their grays shine through.
However, a gender divide is evident: Men, at 54%, are more than twice as likely as women (25%) to celebrate their silver strands.
To appear younger, 1 in 5 Americans alters their hairstyle. Looking deeper into the gender specifics, 24% of women opt for these youthful hairdos compared to 17% of men, again spotlighting the gender-based beauty pressures.
In a surprising twist, nearly a tenth of Americans have intentionally dyed their hair gray as a style choice even before time could turn it that shade. Leading this trend are the boomers with 12%, followed closely by Gen X at 10%, while millennials and Gen Z are neck and neck at 7%.
Regionally, some states stand out for embracing gray hair. Virginia leads the pack at 53.2%, followed by South Carolina (52.1%), Georgia (49.0%), Pennsylvania (47.1%), and Iowa (46.8%).
Across generations and states, the acceptance of gray hair is an inspiring testament to changing perceptions about aging and beauty.
Aging Is an Opportunity, Not an Obstacle
It’s refreshing to discover places where people welcome the wisdom and beauty that come with age. Embracing aging isn’t just a state of mind, it’s an art form practiced by age-positive individuals across the country.
Changes In Cognitive & 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) phenotypicaging 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
You Can Prevent Heart Disease. Yes,
The TRUTH is heart disease is the leading cause of death for women. About 1 in 16 women age 20 and older have coronary heart disease, the most common type of heart disease and 75% of women have one or more risk factors. If you are in your 40s, 30s, even 20s, YOU can be at risk for heart disease.
Take Action Toward Better Heart Health:
Increase Physical Activity
Heart disease is the leading cause of death in the United States. The good news is you can lower many heart disease risk factors such as “bad” LDL cholesterol levels, increase “good” HDL cholesterol levels, and manage high blood pressure by simply moving more. Being active can also improve blood flow and give you more stamina and ability to cope with stress. together.
If you’re inactive, you’re nearly twice as likely to develop heart disease than if you’re active so for major health benefits aim for at least 150 minutes (2½ hours) each week. To ensure you’re reducing your sitting throughout the day and getting active, try breaking your activity up.
Do 10 minutes of exercise, 3 times a day or one 30-minute session on five separate days each week. Any amount of physical activity is better than none and all activity counts! Exercising with a friend, family, or co-worker makes sticking to being physically active easier.
Try these activities:
Take a yoga or fitness class with a friend. You can even take a virtual class online with a friend in another city.
Work on your fitness goals with your spouse or roommate.
Go for a daily walk with a neigh-
You!
bor.
Healthy diet that is low in sodium and saturated fat is key to heart disease prevention. Try the highly rated Dietary Approaches to Stop Hypertension (DASH) eatingHealthy Eating GIF plan.
It recommends:
Eating vegetables, fruits, and whole grains
Eating fish, poultry, beans, nuts, vegetable oils, and fat-free or low-fat dairy products
Limiting foods that are high in saturated fat and sodium
Limiting sugar and other sweeteners.
Sticking to your healthy eating goals is easier when you enlist the help of a friend or family member to keep you motivated.
Going out to eat or ordering takeout? Here’s some tips:
Nix the all-you-can-eat meals, where people tend to overeat.
Split a meal with a friend or family member.
If you get fast food, pick a salad over fries and don’t order bigger versions of a sandwich. Bring a salad or veggie side dish to your next potluck, so you’ll have something healthy to fill up on.
Studies suggest that we tend to eat like our friends and family. Your healthy choices may inspire those around you.
An important aspect of lowering risk of cardiovascular disease, also called coronary artery disease (CAD), is managing health behaviors and risk factors, such as diet quality, physical activity, smoking, body mass index (BMI), blood pressure, total cholesterol, blood glucose and sleep quality. But how do you know which risk factors you have? Your health care professional may r request screening test.
5 Tips For Supporting Your Loved One In Assisted Living
Written By: LakeHouse Senior Living
Choosing Assisted Living for your loved ones is a significant decision that involves many facets of their care and lifestyle. It’s important to ensure that they feel supported and comfortable in their new environment. Here are five practical tips to help you provide the best support for those in their golden years as they transition to and live in an assisted living community.
Engage Actively in Their Care Plans
The initial and ongoing care planning process is crucial for ensuring that your loved ones receive personalized attention according to their needs. Engage actively with care coordinators to understand the specific services and support that are available. Make sure that the care plans are tailored to their personal preferences and health requirements, and advocate for adjustments as their needs evolve. Regular involvement in this process shows your loved ones that their well-being is your priority, helping them feel valued and respected.
Regular Visits and Communication
Maintaining a steady flow of communication and regular visits can significantly impact the mental and emotional well-being of your loved ones. Frequent interactions not only strengthen your bond but also provide them with something to look forward to. Moreover, it allows you to monitor their living conditions and the quality of care they are receiving firsthand. When visiting isn’t possible, digital communication can help keep the connection strong and vibrant.
Encourage
Participation
in Activities
Encourage your loved ones to take part in various activities offered by the community to keep them engaged and socially active. Many communities provide a variety of events and activities that cater to different interests and abilities. Participation helps prevent feelings of isolation and promotes a sense of community and belonging.
Foster Independence
While it’s natural to want to assist your loved ones in every way possible, it’s equally important to encourage their independence within the community’s capabilities. Supporting them in doing as much as they can on their own can enhance their confidence and satisfaction. This includes making personal choices, managing their daily tasks as much as they are able, and participating in the community as independently as possible.
Provide Emotional
Support
Transitioning to and living in an Assisted Living community can be emotionally challenging for your loved ones. Regularly express your love and support, acknowledging the emotions they are experiencing. Listening to their concerns and reassuring them can help ease the transition and adjust to the new living environment. It’s important for them to know that they have not just care and support, but also a trusted confidant in you.
LakeHouse
Cedarburg Assisted Living
At Lakehouse Cedarburg, we help our residents thrive. Our team is dedicated to creating a nurturing environment that feels like a true extension of your family. We develop personalized care plans to meet the individual needs of each resident. We offer delicious home-style dining, social engagements, housekeeping assistance and on-site healthcare to provide a worry-free lifestyle.
Discover more about what makes our community special and how we can help you or your loved ones lead a vibrant life in their golden years.
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.
Understanding the Benefits of Senior Living
By: LakeHouse Senior Living
When the time comes to select the perfect senior living option, the choices can seem overwhelming.
Understanding the Senior Living
An apartment at an Assisted Living community is designed with the lifestyle and needs of older adults in mind. These apartments are not just about downsizing from a larger house; they’re
about creating a comfortable, manageable and secure living space that caters to the unique requirements of its residents. One of the key benefits of opting for a senior apartment is the community it offers. Living among peers can greatly enhance social interactions and promote a sense of belonging and community. Assisted Living communities often offer communal dining areas and planned social activities, making it easier for residents to engage in a healthy and active lifestyle.
Staying Active and Engaged
One of the key benefits of living at an Assisted Living community is the opportunity to stay active and engaged. Residents will find a variety of programs that cater to diverse interests and preferences. From art classes and workshops that inspire creativity to fitness programs designed to keep you healthy and vibrant, there is always something to do.
Worry-Free Lifestyle
An Assisted Living community offers housekeeping, laundry services and even on-site medical care. The focus is on providing a stress-free lifestyle where residents can enjoy their golden years without the worries of maintaining a house. Medical teams will provide care that allows residents and their families peace of mind, knowing that professional support is available to navigate health challenges or recovery periods, seamlessly integrating with the cozy and active lifestyle that the retirement community offers.
Apartments will often include built-in safety measures such as emergency call systems and staff available 24/7, enabling families to have peace of mind knowing that their loved ones are in a safe environment. Furthermore, these apartments are typically designed to be mobility-friendly, featuring wider doorways, no-step entries and grab bars in key areas, facilitating ease of movement.
LakeHouse Menominee Assisted Living
At Lakehouse Menomonee, we help our residents thrive. Our team is dedicated to creating a nurturing environment that feels like a true extension of your family. We develop personalized care plans to meet the individual needs of each resident. We offer delicious home-style dining, engaging social activities, housekeeping assistance and on-site healthcare to provide a worry-free lifestyle.
Discover more about what makes our community special and how we can help you or your loved ones lead a vibrant life in their golden years.
The One Meal an Aging Expert Wants You to Eat More Often
By Jessica Migala
Aging is inevitable. That you can’t change. But what you do have some power over is how well you do it. It all starts with what’s on your plate.
For a top-notch dinner that gives your body what it needs well into your golden years, have some roasted chicken alongside veggies (of choice!) and farro (or another whole grain).
And if that just sounds like balanced eating, and you’re surprised — or even a little miffed — because your jaw didn’t hit the floor just now, remember that there’s nothing wrong with getting back to basics.
Here’s why this balanced meal is a must, according to a top aging expert: 1. It’s Packed With Protein
A 3.5-ounce serving of rotisserie chicken breast has an impressive 28 grams of protein, per the USDA.
Getting enough protein is so important for aging well, James Powers, MD, professor of medicine in the Division of Geriatric Medicine at Vanderbilt University Medical Center in Nashville, Tennessee and a member of the American Geriatrics Society, tells LIVESTRONG. com.
“Your body uses protein to build new cells. If you don’t get enough, your body will take it from your own muscle, which will make you weaker,” Dr. Powers says.
Loss of muscle mass with age is a condition called sarcopenia, which can predispose you to falls that have devastating consequences.
This loss of muscle begins as early as your 30s, says Roger Fielding, PhD, of Tufts University, which is why no matter how old you are now, you’ve got to get protein on your plate.
What’s more, protein may also have a beneficial effect on bone mass in the lumbar spine (the lower back area), notes a June 2017 review and meta-analysis in The American Journal of Clinical Nutrition. Maintaining bone mass as you age is important for decreasing your risk of osteoporosis.
“If you can slow down muscle and bone loss that comes with aging, you can maintain an active, healthier life,” Dr. Powers says.
Peer into that crystal ball: Are you that grandparent who’s actually running around with the grandkids? Are you that retired person who’s jogging around the neighborhood every morning?
Your body needs 0.8 grams of protein per kilogram of body weight, Dr. Powers says, which translates into about 50 grams of protein per day for a 140-pound person. Ideally, this should be spread throughout the day.
Not into chicken — or any meat — really? No problem. There’s nothing especially anti-aging about chicken, except that it’s an easy source of lean protein and a little goes a long way (3.5 ounces is a small portion.) As a swap, go for vegetarian protein sources like beans, eggs or nuts, Dr. Powers says. Or opt for fish like salmon or cod.
2. It’s Bright in Color
Healthy buddha bowl lunch with grilled chicken, quinoa and vegetables, as an example of dinner foods for longevity
There is a MyPlate for Older Adults developed by the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, and it’s just like the dietary guidelines for Americans that younger adults follow. In that, half your plate at each meal should be fruits and veggies, and it’s clear that that’s good for you throughout your life.
This is what’s called eating the rainbow.
“If you have colors on your plate, you’ll have a wonderful diet,” Dr. Powers says.
In fact, eating a balanced diet means you probably don’t need to take a multivitamin supplement, as these foods are already packed with vitamins and minerals, he adds.
3. It’s Brimming With B Vitamins
Add whole grains to one-quarter of your plate, MyPlate suggests. This can
47
Brain
THE SECRETS OF COGNITIVE SUPER AGERS
How The Brain Changes as People Age
As a person gets older, changes occur in all parts of the body, including the brain.
Certain parts of the brain shrink, including those important to learning and other complex mental activities.
In certain brain regions, communication between neurons may be less effective.
Blood flow in the brain may decrease.
prevent (or even reverse) age-related cognitive decline.
Talk with your doctor if you’re concerned about changes in your thinking and memory. They can help you determine whether those changes are normal or whether it could be something else.
The brain-body connection
Inflammation, which occurs when the body responds to an injury or disease, may increase.
These changes in the brain can affect mental function, even in healthy older people. For example, some older adults may find that they don’t do as well as younger individuals on complex memory or learning tests. However, if given enough time to learn a new task, they usually perform just as well. Needing that extra time is normal as people age. There is growing evidence that the brain maintains the ability to change and adapt so that people can manage new challenges and tasks as they age.
The secrets of cognitive super agers
There is growing scientific evidence of the brain-body connection. Not only can changes in our brain affect our thinking, but also changes in our physical health may affect our brains.
For example, an NIA-funded study of almost 3,000 older adults showed that healthy lifestyle factors — physical activity, not smoking, not drinking heavily, following the Mediterraneanstyle diet, and engaging in mentally stimulating activities — can have important benefits. People who engaged in four or five of these behaviors had a 60% lower risk of developing Alzheimer’s compared to those who only followed one or none. People who followed two or three of the activities had a 37% lower risk.
In another study, older adults with higher levels of physical activity showed slower rates of cognitive decline than peers who were less active. Another example of how physical health can affect brain health has to do with the heart. Observational studies have found that high blood pressure in middle age, along with other cerebrovascular risk factors, such as diabetes and smoking, increase the risk of developing dementia.
Some people in their 80s, 90s, and beyond defy the common assumption that cognitive decline goes hand in hand with aging. These people, called cognitive super agers, have memory performance comparable to people 20 to 30 years younger. NIA supports research to study cognitive super agers, including the “Resilience and Resistance to Alzheimer’s Disease in Centenarians and Offspring” study at Boston University Medical Campus and the “Study to Uncover Pathways to Exceptional Cognitive Resilience in Aging” at Northwestern University. Research is ongoing to understand what sets these people apart to help others
Results from observational studies such as these can’t prove cause and effect, but they point to how a combination of modifiable behaviors may affect the brain as people age and identify promising avenues to be tested further.
response, which is why I take them in supplement form since these varieties are hard to find in most grocery store aisles.
Stay Consistent
Establishing a consistent, daily morning routine can help your body adjust and conserve energy before you officially “clock in” to life. Once you get enough sleep, circulation, focus, movement and nutrition, plan activities at the times of the day when you feel most energized, and schedule rest periods to recharge. Having a structured routine can provide a sense of stability and reduce fatigue, making it easier to manage your energy levels.
With consistency, patience, and self-care, you can regain control and effectively manage fatigue associated with immune-compromising illnesses.
Biography:
Danielle Pashko is an author, holistic nutrition expert, certified health coach and former yoga instructor. She earned her bachelor of science degree in holistic nutrition from The College of Natural Health and was certified as a health coach from the Institute of Integrative Nutrition. Pashko develops weight loss and detoxification programs, as well as customized nutraceutical products, for prestigious doctors throughout New York City. She also provides nutrition consulting for healthy menu development at established restaurants and children’s schools. Her expertise in nutrition and wellness has been quoted in major media publications including: the New York Post, FOX News and USA Today. Pashko is the author of “Breaking Your Fat Girl Habits” and “Smile at Your Challenges.”
She has taught and worked with clients at The Sports Club/LA, Reebok Sports Club/NY, Equinox Fitness, Exhale Spa and The Peninsula Spa and is currently working with world-renowned health expert, Oz Garcia at his Upper West Side clinic in New York City.
DETECT<<page 28
regularly. Set specific times for hydration, such as with meals or snacks, and make it a part of their daily routine.
How To Prevent Dehydration in Seniors
Preventing dehydration requires proactive measures to ensure seniors stay adequately hydrated. Here are some tips to prevent dehydration in older adults:
1. Educate Caregivers
Educate caregivers and family members about the importance of hydration in seniors and how to recognize the signs of dehydration.
2. Provide Access to Fluids
Ensure that seniors have easy access to fluids throughout the day, whether at home or in a care community. Switching up water with options like sports drinks can also help older adults stay hydrated.
3. Use Hydration Aids
Consider using hydration aids such as straws or water bottles with built-in reminders to encourage seniors to drink more water or other fluids.
4. Monitor Temperature
During hot weather or in warmer indoor environments, pay extra attention to seniors’ water intake to prevent dehydration.
5. Seek Medical Attention
If dehydration is suspected, seek medical attention promptly. Seniors may require intravenous fluids to rehydrate if dehydration is severe.
Innovative Solutions for Hydration at Charter Senior Living
Seniors with dementia may face additional challenges in staying hydrated due to forgetfulness or taste fatigue. At Charter Senior Living, we understand the importance of addressing these unique needs. That’s why we’ve implemented innovative solutions, such as our Drink Bar, to help seniors stay interested and hydrated.
During The Drink Bar sessions, residents have the opportunity to engage in purposeful programming. They’re not just passive recipients of beverages; they become active participants in creating their drinks. Our specially trained team members supervise the process, providing guidance and support as residents mix their drinks using easy recipes, ingredients and the tools provided.
Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, you will get dehydrated.
Anyone may become dehydrated, but the condition is especially dangerous for young children and older adults.
Older adults naturally have a lower volume of water in their bodies, and may have conditions or take medications that increase the risk of dehydration.
MINDFULNESS<<page 19
Physical activity, such as walking, yoga, or tai chi, can be an excellent opportunity for mindfulness. Focus on the sensations in your body as you move, the rhythm of your breath, and the feeling of the ground beneath your feet. These activities not only offer a chance for mindfulness but also provide numerous physical benefits, including improved flexibility, strength, and balance.
Create Mindfulness Rituals
Establishing mindfulness rituals can help make the practice a regular part of your life. This could be a morning meditation, a nightly gratitude journal, or a weekly nature walk. These rituals can provide structure and routine, making it easier to incorporate mindfulness into daily life.
Mindfulness is about finding moments of peace and presence in daily life. By incorporating these tips to practice mindfulness into your daily routine, you can cultivate a deeper sense of calm, clarity, and connection to the world around you. Remember, the practice of mindfulness is flexible and personal—feel free to adapt these suggestions in ways that best suit your lifestyle and preferences.
FAST<<page 20
human population would have died out long ago.”
Young agrees: As long as you’re drinking enough water throughout the day and replenishing your salt when you do eat, the sodium you lose while fasting isn’t a major concern. And having an extra pinch of salt in between meals, “would only impact hunger very slightly,” she says.
What’s more, pink salt isn’t any more likely to squash hunger than regular table salt. Even though it contains slightly higher levels of certain electrolyte minerals, they’re not enough to make a noticeable difference, say Barnes and Young. According to Girgen, “table salt and pink salt would minimize hunger the same.”
How to Take Pink Salt During Fasting
If you want to give pink salt or table salt a try while intermittent fasting, it’s generally considered safe to do so, says Young. Just be sure to have it in moderation, because consuming too much sodium can raise the risk for high blood pressure.
“How much salt is needed depends on how long a person fasts as well as their eating style or diet,” Girgen says. “A good rule of thumb is to aim for about 2,000 mg, or 1 teaspoon, of salt per day.” (That means your total salt, including from food — not the amount of pink salt you should take.)
Not everyone agrees, though. “I would counsel my patients against taking pink salt as a supplement while intermittent fasting,” Barnes says. She recommends instead that people make an effort to get their electrolytes from food, like potassium-rich potatoes, bananas, prunes, nuts and beans.
Another option for quelling mid-fast hunger? Hot water or bone broth. “Some people find warm fluids more satiating, but this is subjective and comes down to adequate hydration,” Girgen says.
The Bottom Line
Supplementing with salt in general isn’t likely to have a big effect on your hunger levels while intermittent fasting, and pink salt probably won’t have more of an effect than regular table salt.
If you want to try it anyway, talk with your doctor about how much sodium is OK to add to your diet before consuming extra salt. This article originally appeared on livestrong.com.
SKIN<<page 11
ward, I would apply light oils such as argan or jojoba.
Why Oil Washing Works
It took a few weeks to notice the improvement in my skin, but the difference was amazing! I had a lot less breakouts and my skin wasn’t so dry. A lot of times, I don’t even have to apply a moisturizer after washing my face, which was a must previous to the oil washing. The cleansers that I used before would actually strip my skin of beneficial oils, thus drying it out. Our skin has a natural pH of about 5.5, which is slightly acidic. This acidic condition actually helps protect our skin from harmful bacteria and environmental conditions and is known as the acid mantle. When you “wash” away your acid mantle, your skin is more susceptible to invading microbial action and environmental factors, creating conditions such as inflammation and dry skin.
We also have beneficial bacteria that exist on the surface of the skin. These beneficial skin microbiota help prevent transient harmful bacteria from colonizing and causing problems on the skin’s surface. Washing with conventional cleansers can disrupt your unique population of skin flora, thus washing away your natural protection. For more information visit www.totalhealthinc.com.
er. And, as a result, affect their health.5 That’s why it’s important to introduce healthy foods to your children early, to help them get adjusted.
But if your baby’s a bit of a picky eater, don’t worry; a study published in the Journal of the American Dietetics Association found that pairing vegetables with preferred tastes like peanut butter significantly increased vegetable consumption in children.6 If your child’s too young to eat whole nuts safely (or you prefer to avoid the clean-up of peanut butter), you can pair peanut butter thinned with water and softened vegetables.
3. Protect Against Health Issues.
Unfortunately, childhood obesity has been on the rise since the 90’s, and it doesn’t look to be slowing down. Today, 1 in 3 children is either overweight or obese, and 1 in 5 is obese.7,8 Once those unhealthy eating habits are set, it can be hard to break out as an adult — leading to a higher risk for chronic conditions like asthma, high blood pressure, high cholesterol, type 2 diabetes and heart disease.5,8
Eating peanuts and peanut butter regularly is associated with better weight management, heart health, and a lower risk for diabetes as an adult.9-12
MEAL<<page 43
be brown rice, whole-wheat pasta, quinoa, bulgur, whole-grain polenta or farro — whatever you enjoy and have a taste for that day.
Whole grains are important sources of B vitamins, notes the Whole Grains Council.
“As you age, you lose your body’s reserve, and you don’t have the bounce back ability you did when you were younger — and that’s true of all your body’s organs and systems,” Dr. Powers says.
Making sure you’re getting the vitamins you need will help you maintain function at an optimal level. He notes that B vitamins are particularly good for preserving normal cognition.
“These help maximize your brain’s function,” he says. Cheers to entering your older years every bit of the firecracker you are today.
This piece orginally appeared on livestrong.com.
VISION<<page 13
privileges at many of the area’s finest hospitals and outpatient facilities. What equipment do they use?
Brett Rhode, MD: Our surgeons have tested nearly every type of equipment and selected exactly what works best for them. We utilize some of the finest machines available for performing cataract surgery, glaucoma and diabetic retinopathy laser treatment, and other procedures. All of this enhances our ability to achieve excellent outcomes and satisfied patients.
Are they invested in educating patients & peers?
Daniel Ferguson, MD: We believe that education is critical to protecting and preserving vision and that it is important to make patients informed partners in their care. Our practice is one of the only ophthalmology groups in the country to write and publish its own educational materials on cataracts, glaucoma, diabetic retinopathy, dry eyes, macular degeneration, and countless other topics. In addition to our own patients, we have distributed more than one million booklets and handouts free-of-charge to senior centers, retirement communities, civic groups, health care professionals, and other individuals and organizations. Through education, we strive to encourage all Wisconsinites to seek and receive the best possible eye care.
Do they coordinate care with other physicians and health & senior care professionals?
Daniel Paskowitz, MD, PhD: Eye Care Specialists has provided extensive continuing medical education training and materials for health and senior care professionals for over 38 years, including all-day conferences for optometrists from throughout Wisconsin. We are happy to answer referring physicians’ questions and routinely co-manage the care of medical and surgical patients.
What are their financial policies?
Michael Raciti, MD: My partners and I believe that finances should not prevent someone from achieving and maintaining their best possible vision. As such, we accept Medicare and most major and state insurances. We are also participating providers in American Academy of Ophthalmology EyeCare programs and, when needed, help research financing and flex plan options. Our policy is to treat each patient as an individual—presenting treatment options that best fit their medical needs, lifestyle and budget. We do NOT believe in pushing patients to accept cataract lens implants or other devices or treatments that are beyond their needs or means.
