13 Sneaky Weight-Loss Hacks You Probably Haven’t Heard Before UNDERSTANDING DIFFERENT TYPES OF MASSAGE
10 Morning Stretches to Start Your Day IT’S TIME FOR PERFECT PARTY FOODS RECIPES
EMPLOYMENT OPPORTUNITES
November is here and I am turning 43. What a great age if I do say so myself. I had so much fun this past month with halloween. My husband with some close friends of ours really made this holiday a full week of events. We kicked off our costumes with Cedarburg Scary Bloody Mary Walk. With warm weather and a beautfiul backdrop this city has to offer, this event had us all itching for more goolish, childlike fun. My son came home and we all dressed up in onesie to enjoy the “Nightmare on Elm Street,” a fun food truck festival, great for families in Thiensville. Was that enough? Well no. We also had to go trick or treating for adults and the infamous Pumpkin Walk on Halloween day. Top it all off with a pizza party with Design Committee celebrating our 2025 house kick off meeting. Pinch me. So much fun packed into a month.
So how do you top that? Two birthdays, a family outing to Snowglobe in Milwaukee, Thanksgiving and we can even throw in a friends Thanksgiving. Welcome November. Last month’s theme was Blink Twice, maybe this month should be don’t blink at all!
But it all comes down to one thing this holiday season of turkey, presents and all around family and friends bring us joy. Being Grateful. I know kind of an unoriginal theme, but some our just oldies but goodies, Maybe even timeless.
I hope you are enjoying the bigger editions that lend to even more articles to keep us on a path to a happier and healthier life. That is all to our amazing advertisers. So please support them. They truly make MHL grow each month.
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MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care.
Special
Time for Perfect Party Foods
By Grace O Photo credit istock.com/Photo credit
During the holidays I spend a great deal of time in the kitchen with my cooking team. I’ll be throwing parties, creating food as gifts, and discovering healthy ways to eat my family’s traditional holiday recipes. I’ll share some of my newest and most fun party-food recipes with you. You’ll be able to get more of these recipes in my cookbook, The AGE BEAUTIFULLY Cookbook.
Appetizers are excellent party food. Anything that guests can eat while standing up is a good idea. Cheese trays are very popular these days for good reason. Cheese has many health benefits. Whether it’s a hard, long-aged cheese like Parmesan or Manchego, or a medium-aged cheese like cheddar, or a soft, young cheese like burrata, it contains the FoodTrient zinc. Zinc is an antioxidant that increases resistance to infection, reduces your risk of macular degeneration, and maintains collagen and elastin for beautiful skin.
My Mangosteen Chutney recipe with onions and ginger and five-spice powder is perfect on a cheese tray. Mangosteens have just gone out of season, so if you can’t find frozen mangosteen pulp at your local Asian market, you can substitute pears in this chutney recipe, even Asian pears. Mangosteens have been shown to reduce inflammation. The FoodTrient quercitin in the onions supports your immune system and may reduce allergic sensitivity. The FoodTrient gingerol found in ginger alleviates nausea and inflammatory conditions.
Another great party appetizer is a tray of Melon Balls with Mint and Prosciutto. Melons are incredibly good for your skin. Both cantaloupe and honeydew contain SOD (superoxide dismutase)—a powerful antioxidant and anti-inflammatory that keeps your skin young-looking. Both also have plenty of vitamin C, which aids tissue regeneration for beautiful skin. As if that’s not enough beauty benefits, cantaloupes contain the FoodTrient carotenoids, which your body turns into vitamin A. This vitamin boosts collagen production, strengthens skin and hair, and keeps eyes healthy. Melons are truly beauty-boosting fruits. The content of another FoodTrient chlorophyll in mint purifies blood, manages bacterial growth, detoxifies the body, and protects against certain cancers.
For seated holiday dinners, I like to provide plenty of salads and side dishes along with the main courses. My Wild Rice and Quinoa Salad recipe (see below) will be at home on any Thanksgiving table, at a Christmas feast or New Year’s dinner party. The whole grains in my salad, such as brown rice, wild rice, and quinoa, provide the FoodTrients fiber and omega-3 fatty acids. Fiber, a detoxifying agent, keeps you feeling full to help you lose weight. Omega-3s are great for your skin: keeping it elastic and hydrated and aiding circulation to it. I add dried golden berries to this salad because of their immune-boosting health benefits and sweet tang. iHerb.com sells packets of sun-dried golden berries, online by Navitas Organics.
I’ve developed another wonderful holiday salad with arugula and radicchio. These bitter lettuces contain cancer-fighting compounds. Radicchio also has the FoodTrient lutein for skin that stretches without wrinkling. My Arugula and Radicchio Salad tastes great with a sweet pomegranate-molasses dressing. Pomegranate molasses is made by boiling down pomegranate juice into a syrup. Most Middle Eastern markets carry it. Surfas, a culinary store in Los Angeles full of hard-to-find items, sells it online at www.surfasonline.com. Pomegranate conPARTY>>page 39
You Probably Haven’t Heard Before
If you’re looking to drop a few pounds, you may have noticed that there’s a seemingly endless supply of weight-loss tips and tricks out there that go far beyond the “eat less, move more” mantra. But how do you know which advice is safe — and will actually move the scale?
We scoured the research and assembled the most intriguing weightmanagement hacks you may not have heard before, all grounded in sound science. (Translation: No fad diets here.) Check out these 13 strategies that really work.
1. Burn Calories Doing Everyday Activities
“NEAT” — which stands for nonexercise activity thermogenesis — is a simple concept that can lead to weight loss. It refers to the energy expended during typical daily activities like walking, standing and even fidgeting. This type of
movement may help you burn several hundred additional daily calories above your baseline, according to an April 2015 research review in Mayo Clinic Proceedings.
This doesn’t mean you can fidget instead or doing your sweaty workouts. But it does mean that it can be helpful to find ways to boost movement during the times you might normally be sitting at work, watching TV or just exercising your thumbs on a smart device.
So opt for a standing desk, take the stairs when they’re right next to the escalator or use the excuse to paint and redecorate your bedroom, the latter of which can burn up to 200 calories per hour.
2. Resist Distractions at Dinnertime
Caucasian woman preparing salad in kitchen
Avoiding distractions and being present while you eat can help you feel full and prevent overeating.
“I think it’s really important for everyone to pay attention to their food,” says Sarah Pflugradt, RDN, author of You Get One Body. “In the United States, we are fast and distracted eaters. Sometimes, all it takes is to slow down and think about each food we are eating.”
Weight Management
Trying to Lose Weight? Here Are 5 Ways to Stop Overeating
Each time you sit down to eat, ask yourself why you are eating that particular food, says Pflugradt. “Is it good for your bones or your muscles, or does it make you feel good? All are valid reasons for eating.”
Science supports this idea, too. A review of 19 previous studies, published in the January 2015 issue of Psychosomatic Medicine, found that 13 of those studies linked mindfulness-based eating strategies to significant weight loss. The review authors weren’t able to say exactly how or how much mindfulness acted as a mechanism for weight loss, and they say that more research is still needed to better understand this relationship. But the takeaway? It’s worth paying closer attention to what’s going in your mouth at mealtimes.
3. Swap Mushrooms for Red Meat
Want to lose seven pounds? One of the most logical ways to lose that weight is to simply eat fewer calories than your body needs. But just eating less is not necessarily the answer to long-term weight loss.
One of the more intriguing, delicious and effective ways to cut calories without actually eating less is to swap mushrooms in place of red meat. The results of
WEIGHT>>page 8
a small December 2013 Appetite study, involving 73 adults with obesity, suggest that doing so could lead to a reduction of calories, body weight, body fat, body mass index, waist circumference and more.
Participants in that study who followed a mushroom diet lost an average of seven pounds — and they kept it off for the entire year they were monitored. So fire up the grill and toss on a portobello for a delicious, sizzling mushroom “steak.”
4. Eat Breakfast for Dinner
“One helpful tip is to think about restructuring your daily meals,” says Pflugradt. “Instead of making dinner the heaviest meal, switch it to breakfast. Keep lunch the same and eat a lighter dinner.”
While there hasn’t been a lot of research on this exact strategy, a 93-person study published in the December 2013 issue of Obesity found that women with obesity who ate a 700-calorie breakfast and a 200-calorie dinner lost more weight and felt less hungry throughout the day than those who ate a 200-calorie breakfast and a 700-calorie dinner.
A June 2018 paper published in Nutrition Bulletin also notes that the timing of calorie intake does appear to have a significant effect on weight loss, calorie consumption and metabolism. “Growing evidence suggests some truth to the adage ‘Breakfast like a king and dine like a pauper,’ with meal timing appearing to influence energy balance and bodyweight,” the authors wrote.
And the evidence continues to pile up: A small, 16-person study published February 2020 in the Journal of Clinical Endocrinology & Metabolism found that people who eat a big breakfast may burn twice as many calories as those who eat a bigger dinner. The researchers also concluded that eating a low-calorie breakfast actually increased appetite, specifically for sweets, which could lead to junk-food cravings and weight gain. They concluded that eating a bigger breakfast and smaller dinner is an effective way to reduce body weight and prevent metabolic disease.
5. Slow Your Roll
Reserve your need for speed for sprints rather than your dining habits. Racing to finish everything on your plate can result in overindulging — especially if you overserved your portions to begin with.
Need proof? A July 2014 review in The American Journal of Clinical Nutrition
found that a slower eating pace was associated with lower calorie intake. In other words, eating more slowly may lead to weight loss.
6. Banish the Munchies With Chewing Gum
Do you have a hankering for an afternoon snack? If properly planned, between-meal noshing can be helpful for managing weight. When it’s unmanaged, however, it might just lead to excess calorie intake.
Luckily, there’s a fun way to curb excess carb cravings: Chew gum. A November 2015 study published in Physiology & Behavior that was conducted in women with and without obesity found that chewing gum after lunch (15 minutes per hour over a three-hour period) can boost satiety as well as help reduce high-carbohydrate snacking in the afternoon.
If you tend to overdo it on salty or sweet munchie snacks like pretzels or cookies, try unwrapping a few sticks of gum instead.
7. Fool Yourself Full With Pistachios
Here’s some nutty advice for you: You can actually fool yourself into feeling full by enjoying in-shell pistachios as a snack.
The trick? Seeing the leftover shells may provide you with a visual reminder about portion size, potentially helping to curb your intake and the amount of calories you consume, according to an October 2011 study in the journal Appetite. While this research is nearly a decade old, it remains the only published study to test this phenomenon, which has been known ever since as the “pistachio principle.”
Plus, pistachios are one of the lowest-calorie nuts: They have only 160 calories per serving, according to the USDA, and they offer the most nuts per serving (about 49 kernels). So go get counting — and cracking!
8. Choose Your Plates Wisely
Using smaller plates at mealtime means you’ll eat less food and thus lose weight — right?
Not exactly, says a review published March 2017 in Current Obesity Reports, which found that studies on this topic have been inconsistent — and in most, the effect of plate size on portion size was small.
However, the review did find that using a larger plate may actually help you increase vegetable intake. So, what to do about your dinnerware? If you plan to indulge in something rich and calorie-heavy, like mac ‘n’ cheese, use a small plate or bowl. But if a veggie-loaded meal awaits, go big.
WEIGHT>>page54
How to Lighten Your Load
Delving into the downsizing (or rightsizing) and the moving process requires careful consideration of a comprehensive timeline for the move.
Throughout our lifetimes, we tend to amass a collection of belongings that hold sentimental value. Whether embarking on a transition to a new residence or a retirement community, there comes a time when we need to declutter and simplify our lives. Embracing the philosophy of “less is more” becomes essential.
When choosing a mover, make sure you select a moving company that’s dedicated to the well-being of seniors and establishes a foundation for trust and compassion. This kind of commitment ensures a positive moving experience, fostering a seamless transition for seniors during this significant life change.
The following moving checklist will help you in the pre-planning and downsizing process.
Hire a Senior Move Manager to manage all the rightsizing (downsizing)phases of your move.
Take inventory of ALL items. Make sure you pick furniture items and items
that are your favorite for your move.
Pre-plan your move with this checklist
Organize and start sorting one room at a time.
Ask yourself if you have not used it in a “year”, then get rid of or donate it.
Ask yourself if it is useful and functional in my new home.
Obtain a floor plan for your new home. Begin forming a tentative plan, keeping in mind that “your new home is more likely smaller than your current home.”
Gather a family to go through a lifetime of cherished belongings. Remember your kids do not want your “stuff”. Have them consult with an Estate Sale specialist to evaluate the value of your family heirlooms and china.
Schedule a moving or estate sale; An Estate Sale specialist should be able to decide what items could go to a consignment shop, or be donated after the Estate Sale is done.
Donate items to your charity or church of your choice (These items should be in good condition).
Discard items that are not usable to you or anyone else.
2 to 3 weeks before moving:
Hire a senior moving manager to do your packing and coordinate your move.
If you are doing the packing yourself, get packing materials (Get packing materials such as boxes, tape, and paper).
Packing your belongings can be overwhelming but it is an essential part to a seamless transition.
Start packing.
Pack boxes and mark them with room name and contents.
Pack room by room, keeping items separated to keep it simple and to avoid confusion.
Pack any flammables, cleaning products, and paints separately (Most moving companies are NOT able to transport these items).
Day before the move:
Pack a suitcase with important papers, medications, checkbooks, keys, toiletries, and label it “Do not move”. These items will be transported in your vehicle.
Keep all boxes organized by room Unpack Your Worries with US and according to your floor plan.
Day of the move:
LIGHTEN>>page 53
The Attico Studio
2025 Season Pass
other Great Gifts
A Road America Season Pass is the most affordable motorsports entertainment option in Wisconsin! With a Road America season pass you have access to over 50 days of on-track action at America’s National Park of Speed.
Season Pass Benefits
General admission to all public race weekends
Preferred Parking
Half price entry for Sunset Cruise and Morning Drive events
Spectator access to select private track rentals
Annual Season Pass Holder luncheon
Added Season Pass Gift if purchased before 12/31/24
Note: The Season Pass does not include camping privileges. You can reserve a campsite through each individual event page or call the Road America office during business hours at 833-277-6067. Road America Season Passes is nontransferable and is only available for pick up at the Road America administration office prior to the start of the season. Here is a list of the 2025 season ahead.
Spring Vintage Weekend with SVRA
May 16-18, 2025
MotoAmerica Superbikes & Vintage MotoFest
May 30-June 1, 2025
WeatherTech Chicago Region SCCA June Sprints
June 6-8, 2025
INDYCAR XPEL Grand Prix Presented by AMR
June 19-22, 2025
Cheese Capital Cup featuring Trans Am SpeedTour
JUNE 27-29, 2025
WeatherTech Vintage Weekend with Brian Redman
JULY 17-20, 2025
GRIDLIFE – Summer Apex Music & Motorsports Festival
July 25-27, 2025
SportsCar Weekend with IMSA
July 31 - August 3, 2025
GT World Challenge America
AUGUST 15-17, 2025
Ariens Art on Wheels Vintage Weekend with VSCDA
Sept. 12-14, 2025
SCCA National Championship Runoffs
October 3-5, 2025
For more information visit www.roadamerica.com, Want Road america merchandise for more great gifts visit shop.roadamerica.com.
Special-Order Event Merch!
We’re thrilled to partner with the SCCA to provide its members and fans this year’s official event merchandise.
We will continue to take orders through Dec. 31, 2024*.
Special order apparel will offer more color choices and custom design options. Custom wood and metal signs are always made-to-order and not available for store pick-up.
What is Low Vision?
By Cheryl L. Dejewski
Next to arthritis and heart disease, low vision is the most common handicap among Americans age 65 and older. An estimated six million people in the U.S. do not have normal vision, even with corrective eyewear,” states Michael Raciti, MD, a partner at Eye Care Specialists, an ophthalmology practice that has overseen the care of more than 200,000 Wisconsinites since 1985. His partner and Head of Ophthalmology at Aurora Sinai Medical Center, Brett Rhode, MD, explains, “A person is said to have low vision when eye disease or injury impairs their vision to the point that medication, surgery, eyeglasses or contact lenses cannot correct it. Low vision may affect sight in a number of different ways. The most common and significant types are loss of central (reading) vision and/or peripheral (side) vision. Reduction of focusing power, reduction or loss of color vision, and difficulty adapting to light and dark are other ways sight
may be affected.”
Types of Low Vision
Federal regulations define various degrees of visual impairment for legal and government purposes.
An eye surgeon who treats nearly every eye condition on a weekly basis, Daniel Ferguson, MD, explains, “A person is ‘legally blind’ if, even with corrective lenses, the vision in his or her ‘good’ eye is still 20/200 or worse. This means that he or she is only able to identify at 20 feet (or less) what a person with normal vision can identify at 200 feet. A person may also be declared legally blind if their field of vision is so narrow that they can only see an area a diameter of 20 degrees or less at one time (normal side vision spans at least 140 degrees—nearly half a circle).
“Legal blindness, however, does not necessarily mean total blindness. In fact, more than 90 percent of the estimated 1.4 million legally blind Americans have some residual vision, and this remaining vision can and should be used to its greatest possible potential,” says Daniel Paskowitz, MD, PhD, a local ophthalmologist with credentials from Harvard and Johns Hopkins.
A person may be defined as “visually impaired” if neither eye can see better than 20/60 (even with corrective lenses) or if they have abnormal color, night or side vision; double vision; or loss of vision in one eye.
A person who is unable to perform certain tasks because of visual impairment is usually defined as “visually disabled.” This disability is expressed in percentages, which are used by insurers, government agencies and courts to determine how much the person is disabled by the handicap. For example, total loss of vision in both eyes is a 100% disability of the visual system and 85% disability of the whole person. This quantification is necessary to receive workman’s compensation, insurance benefits, legal claims or government aid.
What Causes Low Vision?
Low vision may be the result of diseases, injuries, birth defects and other disorders that affect the eye and the visual system. The following are short descriptions of some of the more common conditions that cause low vision:
Cataracts: “A cataract is the clouding of the normally clear lens inside the eye which thus interferes with the passage of light to the retina in the back of the eye. Most commonly caused by the aging process, symptoms include hazy, fuzzy and blurred vision; sensitivity to light and glare; frequent changing of eyeglass pre-
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scriptions; and other visual complaints. Treatment involves surgically removing the cloudy lens (cataract), and replacing it with an intraocular lens implant (IOL) to once again focus light rays onto the retina for crisp vision,” explains Raciti, who performs cataract surgery several days a week and has helped train local doctors in surgery techniques.
Corneal Scarring: Infection or injury to the cornea (the transparent front surface of the eye) may cause hazy or blurred vision.
Diabetic Retinopathy: A complication of diabetes in which the blood vessels that nourish the retina begin to deteriorate. These weakened vessels may bulge out, leak fluid, bleed, grow profusely or close down completely, thus damaging the retina and blurring the images sent to the brain. Treatment typically involves regular medication injections into the eye (about every 4-12 weeks) that inhibit growth of abnormal retinal blood vessels. When necessary, laser therapy may also be implemented.
Glaucoma: A condition (often related to increased fluid pressure in the eye) that causes progressive damage to the optic nerve, which carries visual information from the retina to the brain. Left untreated, glaucoma can cause permanent loss of side vision and eventually all sight. Treatment may involve eye drops, oral medications, laser therapy and/or surgery.
Macular Degeneration: Also called “AMD,” this disorder is caused by damage or breakdown of the “macula,” the small, specialized part of the retina which is responsible for central or “straight ahead” vision and color discrimination. Macular degeneration affects reading, driving, seeing faces or clocks, the ability to do close work, etc. Fortunately, side vision remains intact. The “dry” form of AMD may be prevented or slowed with vitamin supplements, sun protection and not smoking. Medication injections have proven to stop “wet” AMD progression in 90% of patients and helped up to 30% regain some vision.
Retinal Detachment: Signs of a detachment (separation of the retina from the back wall of the eye) may include the appearance of a sudden shower of floaters (floating black spots), a large burst of flashing lights, or a “curtain” or “shadow” spreading across the field of vision. Surgery or laser therapy is used to treat a detachment.
Other Conditions: Injuries to the eye or brain; hereditary defects, such as retinitis pigmentosa (progressive loss of peripheral vision caused by deterioration of the retina); strokes; multiple sclerosis; nerve defects; etc.
Low Vision Aids and Devices
“It is important for visually impaired patients to understand that their existing vision should be utilized. Using the eyes does not make them weaker, nor does it speed up degenerative processes.
The eye cannot suffer damage from too much use. Low vision aids are devices designed to help a visually impaired person see to do normal tasks. They range in simplicity, cost and function. Typically, a person needs a combination of magnifying lenses, telescopic devices, video or closed-circuit TV magnifiers (CCTV) and other aids to perform tasks at varying distances,” notes David Scheidt, past president of the Milwaukee Optometric Society and board member of the Wisconsin Optometric Association. Non-optical aids are also available, including large-print books, newspapers, and magazines; talking books, calculators, computers, clocks and other devices; large-print telephone dials, calculators and needle threaders; kitchen tools; adjustable lamps; and special high-intensity light bulbs.
The Benefits Are Worth the Effort
“Patients often become frustrated and discard a low vision aid because they have unrealistic expectations. It is important to realize that no product can restore vision to a normal level. Optical aids are designed to magnify images enough to make it possible to see some of the detail.
As such, patients are encouraged to experiment with their aids and to be especially aware of lighting. Proper illumination is a critical factor that is unique to each situation and individual. Learning to use an aid can be frustrating and time-consuming, but it is well worth the effort once you find the technique best suited to your needs,” says Paskowitz.
FREE BOOKLETS & INFORMATION
The doctors quoted above are part of the team at Eye Care Specialists, an ophthalmology practice that has provided medical, surgical and laser services to more than 200,000 area residents at offices in West Allis, Wauwatosa, and downtown Milwaukee. They have also had the honor of being named “Top Doctors” by both Milwaukee and MKElifestyle magazines. Visit their extensive educational website at www.eyecarespecialists.net for more information or to order free booklets about any of the conditions mentioned above or to learn about their credentials and services.
Tips for Aging Gracefully
No matter our physical age, it is always important to grow older with grace and a sense of personal style. As we continue to find things that are important to us, perhaps this list can guide us.
1. Embrace change. It is inevitable, so make change work for you to shape your future.
2. Love yourself. Take good care of yourself. Take time for physical activity such as walking, exercise, yoga, etc. Invest time and effort into making your future bright and healthy.
3. Inside counts. Get healthy on the inside to help look healthy on the outside. Getting proper sleep and eating right are crucial.
4. Nutritious choices. Eat plenty of fruits and vegetables. Make sure you include foods rich in omega-3s in your eating plan, with tasty options like salmon, walnuts, flaxseed and more.
5. Negatives are no-no’s. Eliminate negativity from your thoughts. Focus on the positive. Work to reduce the effects of stress in your life.
6. The skin you’re in. Good skin care is important. Don’t forget to exfoliate and moisturize. Good skin care habits pay off in the long run. (Hey guys—and gals, too! Corn meal, right out of your cupboard, makes a fast and effective exfoliant! Cleanse face as you usually do. Afterwards, splash face with water, but do not dry. Pat about 1 tablespoon of uncooked corn meal onto your face, but not on eyelids. Gently, but firmly, rub the corn meal granules over your face, except for eyelids and the tender skin just below eyes. Rinse, pat dry, and smooth on moisturizing cream or lotion. Your face, now devoid of old, dead skin, will look more vibrant and feel wonderful.)
7. Cultivate curiosity. Aging well involves your mind as well as your body. Keep it active and it will serve you for a lifetime.
8. Dress well. Consider your body type as you age. Make certain that clothes fit correctly. Check out a tailor or seamstress to alter favorite pieces in your wardrobe.
9. Crowning glory. The proper hairstyle can take years off your looks and keep you looking bright and well-groomed.
TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded more than 64 years ago,. To find a local chapter, view www.tops. org or call (800) 932-8677.
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5 Proof Positive Tips for Having a Healthier Lifestyle
The American Psychological Association reports that over 57% of people surveyed want to lose weight, and 50% say they want to live a healthier lifestyle. Despite that, they feel they don’t have the willpower to do it, with only 1 in 5 achieving those goals. The good news is that more people can live healthier lifestyles if they have the right ideas to help them get there.
“It’s more than just willpower that is needed to help people live a healthier lifestyle,” says Dr. TJ Tsay, the medical director at Ageless MD. “People need to know what to do to obtain their goals. People have more willpower than they think if they have a clear plan of what needs to be done.”
Dr. Tsay has not only helped many people obtain their healthy lifestyle goals, but he also stands out to those who see him. While he’s in his 50s, he looks like he’s in his 30s. He has made having a healthy lifestyle a top priority and is happy to share with others the tips that can help them do the same.
Here are 5 proof positive tips for having a healthier lifestyle (just in time for
self-improvement month):
1.Epiphany. There needs to be an eye-opening moment that leads to change. When there is a realization that you need to have a balanced lifestyle, things begin to move in the right direction. There has to be a defining moment in one’s life to make you want to create change. Whether it’s being diagnosed with coronary artery disease, uncontrolled diabetes, or ending up in the emergency department for a heart scare. That defining moment is where it all begins.
2.Control the mind. It’s essential to overcome the mental blocks to achieve a healthier lifestyle. Determine what things are mentally holding you back, and then work through them. Each of those roadblocks can be removed if you do the work to identify them and change the way you think.
3.Set small goals. Celebrate the victories to keep you going. You don’t have to reach a big goal to celebrate along the way. As you continue down the path in the right direction, celebrate the milestones you have. Each of those is leading you to where you want to be.
4.Time. The longer you stick with it, a healthy lifestyle becomes a part of who you are. Once you have done it enough, it will not feel much like work. It will become like second nature and be how you usually do things. You are working toward creating a new, healthier, everyday lifestyle.
5.Get support. Find a community or role model that keeps you motivated and accountable. Those who have support tend to have more success. Whether you join a support group, work with a personal coach, or buddy up with friends who want to make changes, you will find it helps keep you going in the right direction and strengthens your willpower. The Centers for Disease Control and Prevention reports that when you work out with a partner, you feel more motivated and adventurous and will be more consistent.
“If you don’t have your health, you are limited in what you can accomplish.” added Dr. Tsay. “It’s never too late to change your life to take you down a healthier path.”
Dr. Tsay is committed to living a healthy lifestyle. He was motivated to do so to have more energy to spend more time with his kids, which was his defining moment. When he was diagnosed with a sleep disorder, it motivated him further to lose weight, dropping 35 pounds. Some things that have helped him to be healthier over the years include testosterone replacement therapy, clean eating, limiting alcohol and sugar intake, and exercising 5-6 days per week. He also loads up on antioxidants daily like vitamin C (orally tablets and vitamin C serum) and wears SPF 50 and above sunscreen and sunglasses outdoors, so the squinting doesn’t lead to wrinkles.
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10 Morning Stretches to Start Your Day
As we age, it becomes increasingly important to prioritize our physical well-being. One of the best ways to do this is by starting your daily routine with morning stretches. Morning stretches help improve flexibility, increase blood flow, and reduce muscle stiffness, setting a positive tone for the day ahead.
In this article, we’ll learn about ten simple and effective morning stretches specifically tailored for older adults. They include:
Let’s learn about the benefits and basic steps of these morning stretches below. As with any physical activity or exercise, consult with your healthcare provider before starting a new stretching routine.
Neck stretches
These stretches help alleviate stiffness and tension in the neck, reducing the risk of headaches and discomfort throughout the day. They also improve the
flexibility and range of motion in the neck, making it easier to turn your head comfortably.
Steps:
Sit or stand up straight.
Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold for 15-30 seconds.
Repeat on the other side.
Shoulder rolls
Shoulder rolls are effective in relaxing and loosening tight shoulder muscles, which can alleviate discomfort and improve your posture.
Steps:
Stand or sit with your arms relaxed at your sides.
Gently roll your shoulders forward in a circular motion for 10-15 seconds. Then, reverse the motion and roll them backward.
Arm and chest stretch
This stretch enhances flexibility in your arms and chest, making it easier to perform daily tasks that require reaching or lifting. Plus, by opening up the chest, this stretch promotes better posture.
Steps:
Stand with your feet shoulder-width apart.
Clasp your hands behind your back.
Straighten your arms and lift them gently, feeling the stretch in your chest and shoulders.
Hold for 15-30 seconds.
Back stretch
Gentle back stretches can help prevent lower back pain (a common issue in older adults) by increasing the flexibility and mobility of the spine. Spinal flexibility also makes it easier to twist and turn without discomfort.
Steps:
Sit on the edge of your bed or a chair with your feet flat on the floor.
Gently twist your upper body to one side while placing your opposite hand on your knee.
Hold for 15-30 seconds, then switch sides.
Hip flexor stretch
Hip flexor stretches target the often tight hip muscles, improving hip mobility and reducing stiffness. Better hip mobility can make it easier to move and maintain balance, reducing the risk of falls.
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Steps:
Stand with one foot forward and the other foot back, as if taking a step.
Bend your front knee slightly and keep your back leg straight.
Gently push your hips forward until you feel a stretch in the front of your hip.
Hold for 15-30 seconds, then switch legs.
Quadriceps stretch
Quadriceps stretches relax and lengthen thigh muscles, which can reduce discomfort and help you maintain your ability to walk longer distances, climb stairs, and perform other daily activities.
Steps:
Stand with your feet hip-width apart.
Brace yourself on a sturdy surface, like a chair or a wall, for balance.
Bend one knee and bring your heel toward your bottom.
Hold your ankle with your hand to increase the stretch.
Hold for 15-30 seconds on each leg.
Calf stretch
Calf stretches effectively reduce calf tightness, making it easier to walk comfortably. Additionally, improved calf flexibility can help prevent issues like plantar fasciitis and shin splints.
Steps:
Stand facing a wall with your hands against it.
Step one foot back and press your heel into the floor.
Keep your back leg straight and your front knee slightly bent.
Hold for 15-30 seconds on each leg.
Ankle circles
Ankle circles strengthen the lower legs and enhance ankle mobility, which is crucial for maintaining stability and preventing ankle injuries.
Steps:
Sit on a chair or the edge of your bed.
Lift one foot off the ground and make circular motions with your ankle, first clockwise, then counterclockwise.
Perform 10-15 circles in each direction on each foot.
Full body stretch
A classic full-body stretch promotes blood circulation throughout your body, helping you feel more awake and energized. It stretches multiple muscles at once, contributing to overall physical flexibility.
Steps:
Stand up straight with your arms by your sides.
Inhale deeply as you reach your arms up overhead, stretching toward the ceiling.
Exhale as you lean slightly backward, feeling the stretch along your spine.
Hold for 15-30 seconds and repeat 2-3 times. You can also rotate side to side.
Deep breathing
When combined with the morning stretches above, this habit adds mental benefits to the mix, too! Deep breathing exercises help calm the mind and reduce stress, setting a positive and relaxed tone for the day.
Steps:
Sit or stand with good posture.
Inhale deeply through your nose, expanding your diaphragm.
Exhale slowly through your mouth, releasing tension.
Repeat for 2-3 minutes, focusing on your breath.
Remember to perform these morning stretches slowly and gently, avoiding any sudden or jerky movements. Additionally, you can modify these stretches to suit your individual needs and comfort level.
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Consider Incorporating an Evening Stretch Routine, as Well
Consider adding a stretch routine right before bed. Since the goal of this type of practice is to relax the muscles before bedtime, Daugherty recommended engaging in slower static movements.
If you can, incorporate breathwork, which can aid with stress reduction, Dy suggested. As for which stretches to include, Crowe recommended relaxing restorative yoga poses, like legs up the wall, child’s pose, spinal twists and forward folds to help promote restful sleep.
Long-term practice of Yoga exercises by elderly people is associated with less sleep disturbances and good sleep quality and these results are in accordance with many studies involving Yoga intervention for 6 month duration only. Considering the limited sample size and subjective data of our study, further studies are required to substantiate the findings in this study.
BE INFORMED. BE SMART. BE SECURE.
Wellness and Fitness Apps
Learn which health and wellness apps you should download to your smartphone.Smartphones make it easy to manage so many parts of our lives, from answering emails and shopping to managing your finances and schedules. Taking care of your health can be on that list too! You can download health and wellness apps for anything from diet to fitness to stress relief and more.
While we don’t specifically endorse any apps, you can start building your collection of health and wellness apps these popular choices:
MyFitnessPal
MyFitnessPal is a catch-all for managing your diet and fitness. It allows you to record the foods you eat and the exercises you do throughout the day. The app uses factors like your age, gender, height, current weight, and weight goals to generate a calorie goal and list of macronutrients (protein, fats, and carbohydrates) for you to consume. It updates as you log new foods or activities, so you know how to plan the rest of your day.
Fooducate
Fooducate specializes in helping you evaluate how nutritious your diet is. It gives foods a grade of A-F based on the quality of calories, not just the quantity like many fitness apps. The app looks for things like added sugars, trans fats, food additives, and more. You can also personalize the app based on your health conditions, dietary or weight goals, allergens, activity levels, and other factors.
Sworkit
Do you want to work out more, but aren’t sure where to start? The Sworkit fitness app makes it easy, providing personalized video workouts for cardio, strength training, and flexibility. If you want to DIY a fitness routine, another option is using the YouTube app to look up the kind of workout you
want to follow, e.g., “15-minute cardio workout” or “beginner workout with dumbbells.” As always, check with your health care provider before starting any new exercise routine.
Waterlogged
Being adequately hydrated is essential for feeling energetic, mentally sharp, and healthy.
However, some people forget to drink throughout the day and can end up with a dehydration-related headache. If this describes you, you need Waterlogged! It personalizes a daily water goal for you, sends you reminders to drink water or lets you set your own alarms, and tracks your intake by filling up a bottle graphic on the home screen. It’s only available on iOS, but Android users can download Water Reminder to accomplish the same thing. (Check out our tips for staying hydrated here.)
Skincare Routine
Finding the right skincare routine can be frustrating. Everyone’s skin reacts differently to products, so your best friend’s favorite moisturizer might clog your pores, and your favorite vitamin C serum might give her a rash! Instead of relying on guesswork and memory, Skincare Routine lets you track the products you’re using and how your skin looks. It also recommends what order to apply the products in and when you should avoid using two products simultaneously (e.g., if they share an ingredient that would be too much for your skin).
Headspace
Your mental health is just as important as your physical health. Headspace was designed to combat anxiety, depression, and stress by guiding you through clinically approved meditation and mindfulness exercises. It’s easy to use and goes through different meditation elements like guided breathing exercises, visualization, reflection, and focus.
Understanding Different Types of Massage
Authored by: Total Health Team
Massage is an excellent way to support your health and well-being. If you’ve ever considered getting a massage, but weren’t sure what type to ask for or were overwhelmed by the choices, the therapists at Total Health are here to help.
First, don’t be worried about asking for the right type of massage. Our therapists start by asking you about your needs, if you are feeling any pain, and about other health conditions that could affect you during a massage. From that assessment, we will tailor the session, often combining different techniques, to give you the greatest possible benefits.
The types of massage offered at Total Health New Berlin location are: Swedish or relaxation style. This is a full body massage that provides a feeling of rest or relaxation. It typically uses long strokes and does not target the deeper layers of muscle. Swedish massage is ideal for individuals that do not have any specific body issues to address.
Therapeutic massage. Ideal for people with pain issues in a particular part of
the body, therapeutic massage typically focuses on the problem area and nearby areas of the body that are impacted by the injury. In a therapeutic massage, the therapist will take the time to work into deeper layers of muscle tissue, for example the shoulder, and then explore how to correct muscle issues in the surrounding areas such as the back or neck.
Chair massage. Chair massage can be done either at Total Health or on-site in another location using a specially designed massage chair. This type of massage is much quicker, typically only 10 to 20 minutes. There is no need to undress. In addition to being a good option for people with less time, chair massage is ideal for individuals who can’t lay down for a massage or people with trapezoid, back, or arm issues.
Of course, your session will be customized to meet your needs. We want to ensure you receive the greatest benefits possible from your massage and will assess your needs, combine techniques, and even provide tips for at-home care. We want you to feel your best!
Give us a call 262-251-2929 to schedulewith a massage therapist.
Total Health Nutrition Center, a leader in nutritional education, is thrilled to announce the acquisition ofWisconsin School of Massage Therapy, in Germantown, Wisconsin.
This exciting news brings together two institutions with a shared dedication to providing the highest quality education and a commitment to excellence in the natural health industry.
The Wisconsin School of Massage Therapy has a long-standing history of more than 20 years of providing exceptional training for aspiring massage therapists, and Total Health is excited to welcome its experienced faculty and students into the fold. This acquisition will allow Total Health to elevate the school’s massage therapy course offerings and provide students with an even wider range of educational opportunities within the natural health arena.
If you would like to explore a career in massage therapy please call the Wisconsin School of Massage Therapy to learn more. You can schedule a 1 on 1 tour or sign up for one of our introduction to massage therapy classes. by visiting teh school’s website www.wsmt.org.
The Wisconsin School of Massage Therapy is located at: N112W15237 Mequon Rd Suite 400, Germantown, WI 53022, Visit us at: https://www.wsmt.org/.
Join our team of holistic health practitioners
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Vitamin D Recommended by the American Academy of Pediatrics
Photo credit: istock.com/shironosov
We all need more sunshine, but in the meantime, take Vitamin D.
Rickets! That was only a problem when my grandmother was growing up. Not anymore. “We’re seeing evidence of Vitamin D deficiency in infants and children of all ages, as well as adolescents and adults,” says Carol Wagner, MD, FAAP, professor of pediatrics at Medical University of South Carolina. “We know more about vitamin D than we did even five years ago. Because of lifestyle changes and sunscreen usage, the majority of the population shows signs of deficiency as determined by measured vitamin D levels in blood.”
Vitamin D promotes calcium absorption from the intestinal system and helps to maintain adequate blood calcium and phosphorus levels, which are essential for bone mineralization and to prevent hypocalcemic tetany/muscle spasms. Vitamin D is essential for bone growth and bone remodeling. Vitamin D deficiency can lead to rickets, a bone softening disease most often noted in children under two years of age, and osteomalacia and osteoporosis in adults. Vitamin D also helps to modulate cell growth, neuromuscular and immune function, and reduction in inflammation, so Vitamin D may play a role in preventing some chronic diseases later in life, such as colon, prostate and breast cancer, type 2 diabetes, hypertension, glucose intolerance and multiple sclerosis.
The ideal level of Vitamin D is still a matter of opinion, but majority of researchers feel that most children and adults need supplements because of inadequate intake through diet and inadequate sun exposure.
How much vitamin D do I need to take?
Different organizations recommend different daily intakes. The following are some of the recommendations from some organizations in the United States.
Daily recommendation Academy of Pediatrics Food and Nutrition Board Vitamin D council Endocrine board
The Food and Nutrition Board recommended daily intakes are the official recommendations by the United States government.
Sunlight and vitamin D production:
Most people meet at least some of their vitamin D needs through direct sun exposure. Ultraviolet B radiation converts a precursor in uncovered skin to vitamin D3. The season, time of day, length of day, cloud cover/smog, length of exposure, amount of exposed skin, skin tone and sunscreens all affect the amount of UV radiation exposure and vitamin D production. It has been suggested by some vitamin D researchers that approximately 5-30 minutes of direct sun exposure between 10 am and 3 pm at least twice a week to face, arms, legs or back without sunscreen can lead to sufficient vitamin D synthesis. However, due to the association of UV radiation and the development skin cancer and skin damage, the Academy of Dermatology advises skin protection, including sunscreens and limiting sun exposure during the peak radiation time.
Food:
Very few foods naturally contain vitamin D. The flesh of fatty fish (such as salmon, tuna and mackerel) and fish liver oils are the best sources of the vitamin. Cod liver oil has 1,360 IU/tablespoon, swordfish contains 566 IU/3
VITAMIN D>> page 55
VISION>>page 14
Healthy Lifestyles for Seniors
Claire Witek, Revitalize Wellness Nurse
What a great month to focus on heart health with February 14th, Valentine’s Day, being the day we turn our thoughts to our hearts and friendships.
By living a healthy lifestyle you can keep your blood pressure down, maintain normal levels of cholesterol and blood sugar, and lower your risk for heart disease and heart attack. Simply follow these heart healthy tips.
Eat a healthy diet
Maintain a healthy weight
Exercise regularly
Quit smoking or using other forms of tobacco
Limit alcohol intake
Manage stress
Another important aspect of heart health is friendships, which affect our overall well-being. Almost half of seniors live alone. Lack of social contact can have a seriously detrimental effect on the emotional and physical health of older adults. Adults with strong social connections have a reduced risk of many health issues including high blood pressure. Socialization also boosts your immune system. Take time to introduce yourself to your neighbor; sign up for a class (ideally an exercise class!) and strike up a conversation with someone there; reach out to an old friend this Valentine’s Day. Good friends and a good social network are good for your heart.
St. Camillus Life Plan Community and our Revitalize Wellness Program are dedicated to providing seniors with opportunities in all dimensions of wellness. Physical, emotional, social, Intellectual, spiritual and community wellness are at the heart of services and enrichment opportunities we offer our residents. With our expansive calendar of events and offerings, our residents can explore new ways to engage and foster emotional wellness and enhance quality of life. To learn more about St Camillus and Revitalize Wellness call 414-259-6310 or visit www.stcam.com.
Better Balance Now Means Healthier Aging Later
Balance is crucial regardless of your age or activity level. The main reason why is also the most obvious: Increasing your stability means you’re less likely to stumble and fall. The older we get, the more prone we are to slips and injuries. In fact, one in four American adults over the age of 65 falls each year, and those falls result in three million emergency room visits, according to the U.S. Centers for Disease Control and Prevention.
Working on your balance also strengthens the support around your joints, which helps keep them healthy in the long run. It also helps injuries (like ankle sprains) heal faster because it improves proprioception, aka your sense where your body is in the space around you, which typically suffers after you get hurt. Even better, there are about as many ways to improve balance as there are benefits, so you can find the exercise approach that’s best for you.
Balance Exercises for Beginners
First, start with the basics. How well do you fare balancing on one leg? Could you hold that position forever, or do you feel like you’ll topple over immediately? Does that change if you’re standing on carpet or a hard floor? How do your left and right legs compare? Once you have a sense of your balance baseline, you can work on strengthening the core and lower-body muscles that play a role in your stability.
From lunges to speed skaters and even a homemade obstacle course, there are a variety of easy exercises you can do at home or anywhere else you have the time and space. Or if you’ve identified a particular area of weakness, you can try incorporating strengthening moves specifically for your feet and ankles, knees or hips. Check out the list of balance ex-
ercises below and start adding some to your daily routine.
Use a BOSU Ball
Once you’ve mastered the basics of body-weight balance training, you may want to start incorporating some equipment into the mix. The BOSU ball (aka balance trainer) — you know, that half-flat, half-stability-ball-looking thing at your gym — is a great place to start.
BOSU, which stands for “both sides up,” is a versatile piece of fitness equipment that you can use for rehabbing an injury or amping up the intensity of exercises like planks, squats, push-ups and glute bridges. Not sure where to start? Check out our recommendations below.
Do Some Stability Ball Exercises
Similar in function to the BOSU ball, a stability ball (sometimes called a Swiss ball) also takes your core workout to the next level, and increased core strength (think: abs, obliques, back and hip flexors) means better balance. Plus, it’s much easier to stock your home gym with a stability ball as opposed to trying to build a full-on workout room at home.
You can take common exercises like hamstring curls, chest presses and sit-ups and perform them on a stability ball, or you can check out the list below for ways to get creative with this gym staple, including reaching rear lunges and balancing kickbacks.
Try a Balance Board
The balance board has always been a popular fitness gadget among certain groups of exercisers (like surfers), but this workout tool has BALANCE >>page 55
Aquatic Therapy for Seniors
It’s well known that adults of all ages can benefit from regular physical activity. In fact, exercise has been shown to prevent disease, improve mental health, strengthen social connection and improve brain function.
According to the Centers for Disease Control and Prevention (CDC), adults 50 years of age and older need more exercise than they’re getting, because physical activity is essential for healthy aging.
However, every person needs to be aware of their level of fitness and the forms of exercise that are best for them. It can be difficult to pick up a new fitness routine or adjust as a person ages. Appropriate for almost anyone, swimming and water exercise are low-impact activities that can improve cardiovascular health, flexibility and balance.
Taking that one step further is aquatic therapy, a safe and effective form of physical therapy to help patients move and feel better by way of a gentle, supportive exercise environment. Water’s buoyancy and soothing properties offer
less resistance for patients experiencing pain.
Water Exercise vs. Aquatic Therapy
The primary difference between regular water exercise and aquatic therapy is that aquatic therapy involves performing exercises in a warm water pool with the guidance of a trained physical therapist. Water exercises, including aqua walking, water marching, flutter kicks, jumping jacks, leg lifts, swimming and more can be practiced without a physical therapist present.
Both forms of activity can ease symptoms of arthritis, fibromyalgia, and reduced mobility. Those interested in trying water exercise, swimming or aquatic therapy should consult with their doctor prior to beginning any activity program.
There are several physical, mental and social benefits to water exercise, swimming and aquatic therapy that make the activities perfect for seniors. Aquatic therapy is a great tool to help alleviate symptoms of arthritis, osteoporosis, fibromyalgia, chronic pain, joint replacements, multiple sclerosis, diabetes, Parkinson’s disease, tendinitis, stroke and other conditions.
Physical
Exercise provides many physical benefits, including reducing risk of injury and death, and preventing and managing chronic health conditions. Water exercise and aquatic therapy have distinct benefits, like helping with balance and coordination, lowering fall risk, reducing stress on joints and bones, building muscle and endurance and increasing aerobic capacity.
Doing activities in the pool without bearing one’s full body weight can help a person ease into exercise for the first time or return more easily after an injury, illness or surgery. It can also improve joint flexibility, core stability and gait.
Environmental
Water exercise doesn’t require any extra equipment. Put on your swimsuit, head to the pool and see the benefits. As a result, water exercise is appropriate for individuals at all fitness levels. Exercisers may choose to use pool weights, pool floats or other equipment, but it isn’t necessary to feel the impacts of the exercise or gain desired results.
The water is a great place for exercise because no sweating is required. In fact, water can help keep you cool depending on its temperature, reducing risk of overheating, according to the Canadian Chiropractic Association. It also supports the body while providing gentle resistance while also soothing sore mus-
AQUATIC >>page 55
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Starting the Conversation about Assisted Living Communities
As a caregiver, starting the conversation about moving an aging loved one to an assisted living community can be difficult. Often, our loved ones have been living in the same home for many, many years with no intention of leaving despite their decline in health. However, family caregivers often find themselves overwhelmed by their caregiving responsibilities, and may not even be qualified to provide the sufficient level of care needed.
This is why it’s important to have this conversation so the wishes of all parties involved are known- sooner than later. Talking to aging loved ones and treating them with the respect they deserve will make the conversation easier on all parties involved. Your loved ones should feel like they have a say in the future; they have a right to be part of the decision-making process and feel as though they are in control of their lives.
Top Signs a Loved One Could Benefit from Assisted Living Services
While every situation is unique, there are some telltale signs that your loved one would enjoy an improved quality of life in an assisted living community.
These signs include:
Trouble maintaining the home.
The next time you visit your loved one, take note of the state of the home and yard. Maybe your family member has always kept a neat home, but the last time you stopped by you noticed piles of laundry, dishes stacked up in the sink or an overgrown lawn. These are all good signs that your loved one might be better off in a maintenancefree assisted living community.
Decline in health.
When current health issues or chronic conditions worsen, and you’re faced with performing medical tasks like managing medications or even injections, more care may be needed
than you are qualified or comfortable to provide.
Decline in cognitive abilities
Even just mild cognitive impairment can have a drastic impact on our aging loved one’s daily lives. For example, our loved ones might forget to take their medication, take an extra dose or start skipping meals. He or she may also show signs of poor judgment or fall victim to a senior scam.
Decrease in mobility.
Chronic conditions like arthritis or osteoporosis can make it difficult to move around the home or lead to a debilitating fall. Limited mobility is a major issue in regards to aging, and family caregivers are often tasked with some of the heavy lifting that can lead to a decline in their own health.
Concerns about safety.
Perhaps your loved one is unable to properly care of him or herself because the shower is located on the second floor, and stairs have become unmanageable. Or, maybe recently the stove was accidently left on after your loved one forgot to turn it off after cooking a meal.
Financial issues.
Maybe you’ve observed many late payment notices or cancellation warnings sitting on the counter in your loved one’s kitchen. Or, perhaps he or she is having trouble balancing a checkbook, or even paying bills twice.
Becoming socially isolated.
Building relationships and staying engaged in the world is key to healthy aging, as loneliness can easily lead to depression and other health concerns. If your loved one is living alone, there’s a strong possibility social isolation is an issue especially if he or she no longer drives.Moving to an assisted living community can be extremely beneficial for your loved one. In fact, many seniors report they feel more independent than they ever did when living alone in the home. For more information visit tudoroaks.net.
Effective Exercises for Lower Back Pain Relief
Have you ever found yourself skipping family vacations, avoiding travel, or missing out on enjoying the beautiful weather because of relentless lower back pain?
It’s frustrating, isn’t it? Lower back pain can be a persistent burden that interferes with your ability to live life to the fullest. But here’s the good news: we’re here to help you.
The Impact of Lower Back Pain
lease.
Repeat 10-15 times.
Cat-Cow Stretch
Why It Helps: This yoga-inspired stretch helps to increase flexibility in your spine and relieve tension in your lower back.
How to Do It:
Start on your hands and knees with your wrists directly under your shoulders and knees under your hips.
Inhale, arch your back and tilt your pelvis up (Cow Pose).
Lower back pain is more than just an inconvenience; it can significantly limit your daily activities and affect your overall quality of life. You’re not alone in this struggle.
Statistics show that around 80% of people will experience lower back pain at some point in their lives. However, there is a silver lining.
Regular exercise can be incredibly beneficial in managing and alleviating this pain.
Studies have shown that engaging in targeted exercises for lower back pain can lead to a substantial reduction in symptoms and improve overall function. The purpose of this blog is to guide you through the top exercises for lower back pain.
These exercises are designed to strengthen your back muscles, improve flexibility, and reduce pain.
Let’s dive into the top 5 exercises that can help you find relief and get back to enjoying your life without the burden of lower back pain.
Top 5 Exercises for Lower Back Pain
Pelvic Tilts
Why It Helps: Pelvic tilts are a simple yet effective way to engage and strengthen your lower back and abdominal muscles.
How to Do It:
Exhale, round your back and tuck your pelvis under (Cat Pose).
Alternate between these positions for 10-15 repetitions.
Bridges
Why It Helps: Bridges target the glutes, hamstrings, and lower back muscles, building strength and stability.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips towards the ceiling, squeezing your glutes.
Hold for a few seconds, then lower your hips back down.
Repeat 10-15 times.
Child’s Pose
Why It Helps: This gentle yoga pose stretches the lower back, hips, and thighs, providing relief from tension and pain.
How to Do It:
Kneel on the floor with your big toes touching and knees apart.
Sit back on your heels and stretch your arms forward, lowering your forehead to the floor.
Hold the position for 20-30 seconds, breathing deeply.
Repeat as needed.
Knee-to-Chest Stretch
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and flatten your back against the floor.
Hold the position for a few, then re-
Why It Helps: This stretch helps to relax the lower back muscles and relieve tension.
How to Do It:
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QUESTIONS TO ASK ABOUT
Life Care and Rental Senior Living Communities
Deciding to move out of your home and into a senior living community is a major life decision. There are many different types of senior living options to choose from, making it difficult to determine which is right for you. Many factors will go into your decision, including your preferred lifestyle and your financial situation.
Rental vs. Life Care: What Are the Key Differences?
Rental communities and Life Care communities are two different types of senior living communities that offer independent living residences for older adults who are either approaching or have reached retirement age.
The main differences between rental communities and Life Care communities are the costs. Rental communities may or may not offer on-site care options. If a resident’s care needs change, they will need to pay market rates for care, which can be unpredictable.
Both types of senior living communities charge monthly fees in exchange for housing and/or services. However, Life Care communities provide on-site health services at predictable monthly rates and they tend to offer a higher level of services and amenities than rental communities.
Who Chooses Rentals? Who Chooses Life Care?
People who choose to live in rental senior living communities often make this decision for financial reasons, as they prefer a flexible living option without an entrance fee. Those who choose to live in Life Care communities may place a greater value on long-term, future-forward planning. They benefit from knowing that their future care plans have already been provided for today.
5 Questions to Ask About Senior Living Communities
There are some questions you should always ask during your housing search, regardless of the type of senior living community you are considering.
1. What services and amenities are available to residents?
For many of us, a senior living community is more than just another place to live. It’s a place where you can socialize with others and freely explore your favorite hobbies or pursue new ones. You should always ask what services and amenities are available to residents, as the answer to this question will often help determine if a community is the right fit for you.
2. Is there an entrance fee? If so, is any portion of it refundable?
Regardless of what type of senior living community you’re looking into, ask if they charge an entrance fee. If there is an entrance fee, ask if any portion of that fee is refundable to your estate and carefully review your contract options.
3. What happens if my care needs change?
While you may be in good health now, there is no guarantee that your health needs will not change over time. Remember, 70% of older adults will need some form of long-term care during their retirement years. A seemingly low monthly fee now that does not include care can balloon over time should your care needs change, as the market rate for care soars. Healthcare costs in 2022 rose 14.5%.
Consider this: if healthcare costs continue to rise just 2% per year, then a 55year-old couple retiring in 2022 can expect to spend nearly one million dollars in medical expenses.
4. Is the cost of care included in the monthly fee?
You will pay monthly fees at Life Care communities and rental communities. However, it may not always be apparent if the cost of additional care is fully or partially included in the monthly fee. If you enter a rental situation as an independent living resident and need to move to assisted living, what will the fee difference be? What will the market rate be for care at that time? The unknown answer to this question can greatly impact your long-term finances and your final decision.
5. What levels of care are available on-site?
Another important thing to ask about additional care is if any or all of those levels of care are available to residents on-site or if they require travel to an off-site location. The ability to receive care within the senior living community where you reside is a major benefit for many. Provided by newcastleplace.com.
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Sleep Disruptions Linked to Health Problems
The days may be shorter right now, but darker evenings do not necessarily mean sleep comes more easily. The Centers for Disease Control report that nearly ⅓ of adults report they get less than the recommended seven or more hours each night. While it may seem like sleep is a luxury, getting enough rest can make or break your overall health.
Adults over the age of 60 are especially vulnerable to physical and emotional health consequences caused by lack of sleep, including Type 2 diabetes, stroke, heart disease, and even obesity. Here’s what you need to know about keeping yourself and your aging loved one, as healthy as possible.
How Much Sleep Do Seniors Need?
The Centers for Disease Control recommends seniors over the age of 60 get 79 hours of sleep per night. While this number may seem attainable at first glance, sleep disturbances caused by medication side effects, pain, or cognitive decline
can make falling asleep and staying asleep difficult for most older adults. Sleep can be elusive for older adults, especially those living with Alzheimer’s disease or other types of dementia. As the disease progresses, seniors can have trouble regulating their sleep patterns, and their natural circadian rhythm can evaporate. This often translates into too much sleeping during the day and not enough at nighttime. Unfortunately, sleeping too much during the day can cause increased isolation from peers, which leads to the disease progressing even faster. It’s a vicious cycle that begins with the inability to fall asleep and stay asleep during the nighttime hours.
Dangers of Sleep Disruptions
Older adults, whether they have dementia or not, face serious health consequences due to insomnia or other sleep disruptions. In fact, a recent study published in Neurology®, the medical journal of the American Academy of Neurology, found a link between insomnia and stroke, as well as between insomnia and heart attacks. Beyond this recent research, there have also been studies demonstrating a lack of consistent sleep leading to obesity, depression, and even anxiety.
How to Get Enough Sleep
You can prevent health problems by making good sleep habits a priority in your life. You can also encourage the older adults in your life to pick up some habits that lead to better sleep as well. Consider any of the following as you start your quest for better sleep:
Consult your loved one’s physician about their sleep disruptions. Decline sleep medications and instead work with the doctor to review current prescriptions to see if there are any that are contra-indicated or that could prevent steady sleep.
Limit napping during the day. Instead, beat afternoon fatigue with movement. Take a walk around the block, try an online yoga class for seniors, or participate in a group exercise class.
Stick to a routine. Wake up at a consistent time and begin getting ready for bed at a consistent time.
Limit too much television or other screen time beginning a few hours before heading to bed. Try reading or listening to music instead.
Get pain under control, especially if your loved one has breakthrough pain that wakes them up at night. Work with your loved one’s doctor to find a pain reduction regimen that could be more practical for sleeping habits.
For more information visit oasissenioradvisors.com/locations/milwaukee
THE BENEFITS OF WALKING
and Why It’s Growing In Popularity
The Benefits of Walking
Thinking about adding more physical activity to your day?
Walking can be a great way to get more active.
Walking is the most popular physical activity among adults, and it’s easy to see why. It requires no special clothes or equipment, and it’s free.
Regular walking can have many health benefits. It may lower your risk of high blood pressure, heart disease, and diabetes. It can strengthen your bones and muscles. It may help you maintain a healthy weight. It might also help lift
your mood.
Make walking fun by going to places you enjoy, like a shopping center or park. Bring along someone to chat with, or listen to some of your favorite music (but keep the volume low enough to hear the sounds around you).
Think about safety as you plan when and where to walk. Walk with others when possible, and take a phone and ID with you. Let someone know your walking time and route. If it’s dark outside, wear a reflective vest or brightly colored clothing. And always be aware of your surroundings.
Walking is free and easy to do—and you can do it almost anywhere. Walking will help you
*burn calories
*improve your fitness
*lift your mood
*strengthen your bones and muscles
If you are concerned about safety, try walking in a shopping mall or park where it is well lit and other people are around. Many malls and parks have benches where you can take a quick break. Walking with a friend or family member is safer than walking alone and may provide the social support you need to meet your activity goals.
If you don’t have time for a long walk, take several short walks instead. For example, instead of a 30-minute walk, add three 10-minute walks to your day. Shorter spurts of activity are easier to fit into a busy schedule.
Walking tips
Wear comfortable, well-fitting walking shoes with a lot of support, and socks that absorb sweat.
Dress for the weather if you are walking outdoors. In cold weather, wear layers of clothing you can remove if you start getting too warm. In hot weather, protect yourself against the sun and heat.
Warm up by walking more slowly for the first few minutes. Cool down by slowing your pace.
Something you didn’t know... Helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.
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Older Adults Thrive In Community Living
Selecting the right senior living community is an important decision that involves more than simply choosing a floor plan – it’s about a standard of living. In addition to meeting your social, spiritual and recreational requirements, you also want to ensure that there is a continuum of care in place to meet your needs if and when they change. By learning more about your living options, you can make the choice that’s right for you and ensure you enjoy a happy, healthy, and fulfilling home environment.
Whether your search is prompted by a serious medical condition or the desire for a lifestyle change, finding the right community to call home can be challenging and stressful. The best way to find the right home is to visit and take a tour. It will most likely take more than one visit to make a decision as to whether or not a community is right for you. So here are a few tips and questions to consider as you explore your living options.
Tips For Your Visit:
Tip #1 – Observe the level of cleanliness.
Tip #2 – Observe safety and security features.
Tip #3 – Observe the homelike qualities and décor.
Tip #4 – Visit during an activity or event.
Tip #5 – Visit the outdoor areas.
Tip #6 – Pay attention to staff friendliness.
Tip #7 – Stop by for a meal.
Tip #8 – Get feedback from residents and families.
Tip #9 – Consider facility location to friends and family.
Tip #10 – Remember to follow your instincts and your heart.
Questions to ask during your visit:
01 Are there written materials that explain the types of care provided and the as sociated costs?
02 What types of payment sources are accepted?
03 Are transportation services offered to medical or personal appointments?
04 What services are available without leaving the building such as dental care, vision care, podiatry services, hearing services, hair/beauty salon, etc.?
05 Are there spa/tub services available?
06 Are rehabilitation services available such as occupational, physical and speech therapy?
07 Is there a memory care program, and are there special activities for residents with Alzheimer’s?
08 Is there a recreational therapist/activity director on staff? What types of activities are available to residents?
09 Are pets allowed as tenants or visitors?
10 Are special menus/diets available to residents? Is there a registered dietician on staff?
11 What times are meals served?
12 Is there a social worker on staff?
13 What types of staffing patterns are used?
14 What about housekeeping and laundry services?
15 What about cable and telephone services?
Photo credit istock.com/Jacob Wackerhausen
Self-Care and Nutritional Tips for Stronger Bones
In the United States, over ten million people over the age of 50 have Osteoporosis. According to the Bone Health and Osteoporosis Foundation, the disease causes two hundred fractures annually.
Let’s take a closer look at Osteoporosis, what it is, and how seniors can practice self-care to prevent it, and keep their bones as strong as possible. What is Osteoporosis?
Osteoporosis is a medical condition that weakens bones, making them vulnerable to fracturing. The disease is progressive, and worsens over time. Postmenopausal women are particularly at risk to be affected by it.Normally, osteoporosis is only diagnosed after a senior falls, or experiences a physical impact that causes a broken bone. In its early stages, there are no signs of the disease, and it can go undetected for many years. Osteoporosis often affects the hips, wrist, or spine.
Osteoporosis Self-Care Guidelines
Maintaining healthy bones is critical for all seniors, regardless of age. Fractures, particularly of the hips, are one of the leading causes of rapid decline in older people. The skeletal system plays a crucial role in seniors’ ability to stay mobile, and maintain overall good health.
Here are some ways older people can help prevent, or minimize the effects of Osteoporosis.
Bone Density Tests
A bone density test measures the strength of a person’s bones, providing insights into overall bone health and identifying cases of low bone density. This test is essential for determining the risk of future fractures, particularly in areas like the spine. Knowing your bone density is essential as you age, as bone density test results can guide targeted exercises to strengthen bones,
particularly in the spine.
Avoiding Smoking & Excessive Alcohol
Smoking has been proven to be detrimental to bone health. While a senior doesn’t have to give up drinking alcohol to maintain strong bones, it should always be consumed in moderation.
Combining Diet, Vitamins Supplements, and Exercise for Long-Term Bone Health
Regular exercise, aligned to a person’s fitness level, is a great way to keep bones as strong as possible. Seniors can work with their doctor to determine the best activities to pursue, including:
Exercises for Osteoporosis
Light weight-bearing exercises for osteoporosis at home
Walking
Chair Exercises
Balance Training
Stretching
Whether an older person lives at home, or resides in a Senior Living Community, these exercises can be done alone, or in a group setting.
Bone Healthy Food & Supplements
In addition to exercise, there are many foods for osteoporosis prevention, and vitamin supplements that help seniors maintain bone health, such as:
Calcium Rich Foods
Foods that naturally contain adequate amounts of calcium, including milk, yogurt, cheese, and leafy green vegetables.
Calcium Supplements
If a senior is not getting enough calcium from their diet, calcium supplements for osteoporosis can help boost levels to strengthen bones.
Vitamins for Bone Health
Taking Vitamin D daily can help keep bones as healthy as possible. Magnesium and zinc also contribute to maintaining bone density.
A MEMORY C ARE COMMUNITY
Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.
radicchio. These bitter lettuces contain cancer-fighting compounds. Radicchio also has the FoodTrient lutein for skin that stretches without wrinkling. My Arugula and Radicchio Salad tastes great with a sweet pomegranate-molasses dressing. Pomegranate molasses is made by boiling down pomegranate juice into a syrup. Most Middle Eastern markets carry it. Surfas, a culinary store in Los Angeles full of hard-to-find items, sells it online at www.surfasonline.com. Pomegranate contains the FoodTrient anthocyanins, which inhibits the growth of cancer cells and improves capillary function for beautiful skin.
banana-citrus-bread-HOrizontal-ledecrop475
For a dessert that can be sliced and laid out on a holiday buffet table, you can’t beat my friend Ossie’s Banana Citrus Cake (see recipe below). She makes it with bananas, orange juice, cranberries, walnuts, and chocolate chips. The FoodTrient vitamin C in orange juice helps the body resist infection and aids tissue regeneration. Cranberries and walnuts are extremely rich in antioxidants like the FoodTrients resveratrol and omega-3 fatty acids. Chocolate has antioxidant-laden catechins, a FoodTrient that reduces your risk of heart disease and heart attack by lowering cholesterol and triglycerides. This cake isn’t just good for you, it tastes amazing. It’s sure to be a hit at any party.
BANANA CITRUS CAKE
I make this cake in a loaf pan, but you can bake it in a bundt pan. You can make a glaze for the cake by mixing 1 Tbsp. of orange juice, ½cup of powdered sugar, and a pinch of orange zest.
Serves 6-8
Ingredients
2¼ cups flour
1 cup raw or demerara sugar
2½ tsp. baking powder
½ tsp. baking soda
1 cup fresh orange juice
½ cup melted butter or Smart Balance 50/50 spread
2 eggs
1½ cups mashed banana
¼ cup dried cranberries
½ cup walnut pieces
¼ cup semi-sweet chocolate chips
Procedure
1. Preheat the oven to 350 degrees. Grease a loaf pan and line it with parchment paper.
2. In the bowl of a stand mixer, add the first 4 dry ingredients and mix for 30 seconds.
3. In a separate bowl, whisk together the orange juice, butter, eggs, and banana.
4. Pour the wet mixture into the dry mixture and beat at a medium speed for 3 minutes.
5. Fold in the cranberries, walnuts, and chocolate chips.
6. Pour the batter into a loaf pan and bake for 35–50 minutes, or until a toothpick inserted into the middle comes out clean when you remove it.
7. Cool for at least 1 hour, then slice and serve.
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WILD RICE AND QUINOA SALAD
Serves 4
Ingredients:
½ cup wild rice
½ cup brown rice
½ cup red quinoa
Dressing:
⅓ cup white balsamic vinegar
2–3 Tbsp. honey or agave syrup
2 Tbsp. low sodium soy sauce
2 Tbsp. flaxseed oil
2 tsp. sea salt
Dash of white pepper
Cooked vegetable mixture:
2 Tbsp. olive oil
¼ cup diced onion
½ cup diced cremini mushrooms
½ cup kale leaves, cut into strips
Assembly:
¼ cup diced yellow bell pepper
¼ cup diced green bell pepper
¼ cup chopped celery
1 Tbsp. chopped parsley
¼ cup dried golden berries
Salt and pepper to taste
Procedure
1. Soak the wild and brown rice together in enough water to cover for 1 hour.
2. Cook the quinoa according to package directions (varies by brand). Chill in the refrigerator.
3. Cook the brown and wild rice like pasta, in a large pot of salted water over high heat. Boil for about 25 minutes, or until tender. Drain and rinse in a colander with cold water.
4. Make the dressing while the rice is cooking: mix vinegar, agave, soy sauce, flaxseed oil, salt, and pepper together in a glass bowl.
5. Toss the dressing with the wild rice, brown rice, and quinoa. Chill in the refrigerator.
6. Heat a sauté pan and add the oil. Cook the onions and mushrooms over medium heat for 5–10 minutes. Add the kale and cook until wilted, about 1 minute. Chill in the refrigerator until cool, about 10 minutes.
7. To assemble, combine the dressed rice, cooked vegetables, remaining raw vegetables, and golden berries and toss together until the mixture is uniform. Add seasoning, if desired. You can chill this salad for an hour or two to let the flavors blend, or serve right away.
A Healthier Thanksgiving
The trick is to load your table with delicious healthy options while minimizing exposure to foods—such as mashed potatoes, white rolls, or creamy gravies— that aren’t dense with FoodTrients. Mashed sweet potatoes are a better choice than mashed white potatoes because the orange tubers contain carotenoids, a FoodTrient that supports the immune system. Whole-grain rolls (as opposed to white ones) will provide fiber, Omega-3 fatty acids, and selenium. Wine or vinegar-based sauces have the benefits of fermentation without the drawbacks of the animal fats in milk-based gravies.
Pumpkin is another healthy Thanksgiving tradition. (See my blog on Pumpkins and Other Squash.) Be sure to use evaporated milk instead of cream and a sugar substitute like monk fruit (I prefer the Lakanto brand). In the crust, you can substitute butter for the shortening. That way, you will reap all the benefits of pumpkin’s carotenoids and fiber without taking in too much fat or sugar.
Pear and Apple Tart with plenty of cinnamon, an antioxidant-rich holiday spice that makes me feel good about eating dessert.
THANKSSGIVING PEAR APPLE TART
Serves 6-8
6 Tbs. butter, cut into small pieces
1/2 cup sugar, combined with 1/2 tsp. ground cinnamon
4 apples (Braeburn, Granny Smith, Gala, or Fuji), peeled, cored, and cut in half
2 pears (Bosc), peeled, cored, and cut in half
1/2 lemon, seeds removed
1/2 cup toasted and coarsely chopped pecans
1 9-in. whole-wheat pie crust
Preheat oven to 425 degrees.
In a cold 8-inch cast-iron skillet, lay 1/2 of the butter pieces, evenly spaced. Sprinkle 1/2 of the sugar mixture over the pan. Lay the fruit, cut side up, over the butter and sugar, covering the entire pan. Pack the fruit tightly to avoid shrinking during cooking.
Squeeze the juice from the lemon over the fruit. Sprinkle the remaining 1/2 of the sugar mixture over the fruit. Dot with the remaining butter.
Place the skillet over medium-high heat and cook the fruit mixture until the butter melts and the sugar caramelizes, about 20 minutes. If hot spots develop, rotate the pan but do not stir the fruit.
Remove pan from heat and sprinkle the pecans over the fruit.
Top with the pie crust, folding edges into the pan so no crust is hanging over. Bake at 425 degrees until the pastry is golden brown, about 20-25 minutes.
Cool the pie until the caramel thickens without sticking to the pan, about 10 minutes. Turn out onto a plate before cutting and serving.
Pumpkin is another healthy Thanksgiving tradition. (See my blog on Pumpkins and Other Squash.) Be sure to use evaporated milk instead of cream and a sugar substitute like monk fruit (I prefer the Lakanto brand). In the crust, you can substitute butter for the shortening. That way, you will reap all the benefits of pumpkin’s carotenoids and fiber without taking in too much fat or sugar.
GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 30 years in the healthcare industry. For more recipes visitwww.foodtrients.com.
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.
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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.
SMALL CHANGES IN EACH OF THESE AREAS CAN GO A LONG WAY TO SUPPORT HEALTHY
AGING
A Health Plan to Build Momentum
Taking care of your physical health
While scientists continue to actively research how to slow or prevent age-related declines in physical health, they’ve already discovered multiple ways to improve the chances of maintaining optimal health later in life. Taking care of your physical health involves staying active, making healthy food choices, getting enough sleep, limiting your alcohol intake, and proactively managing your health care. Small changes in each of these areas can go a long way to support healthy aging. Daily life keeps us so busy that we can lose energy and motivation to work out and eat healthier. It happens so gradually that we hardly take notice. We start off strong, then things happen and we promise to get back on track and we may but not as frequently and then not at all and we fall back
into old habits. If we reflect over the past few weeks… have you been a little more lax with what you eat? Do you feel a little more discouraged? The further behind you get the harder it is to revamp and start again.
If you are in a slump, this is a perfect time to break free. It may be as hard as it was at the first of the year, but once you get moving again and taking positive steps, you quickly will get your forward momentum to fitness and health.
Two quick tips to start the positive motion:
Schedule some exercise time into your day today. You don’t need to schedule 60 minutes or 45 minutes, it can be 15 minutes. Just start moving. The biggest predictor of whether you work out tomorrow is whether you work out today. Beginning is always the tough part as we know. Take a walk, walk the stairs at work; do simple calisthenics: squat; push-up(wall push-up); lunges; high knee marches.
Decide on your eating plan: One of the best things you can do to get back on track is draw a line in the sand and don’t step over it. Make healthy choices today, tomorrow and in the future. Eat for energy and vitality not habit or senseless eating.
Taking the first step is hard but the next one is a little easier and the next one and the next one. Make the second half of 2015 the best half!
For those who have been sticking to their plan since January congratulations! You have the wellness bug and it feels good! Have you increased your activity? In our enthusiasm and feeling good energy we may have forgotten a few key points that need to be brought up:
Burnout: If we exercise too much with no breaks, you may experience burnout. This can be a negative to your goals. Burnout leads to loss of motivation and can lead to increase in injury. A sign of heading toward burnout is you begin to have a change in attitude toward working out, instead of enjoying it you start to dread it.
Injury risk: Overtaxing your body with too much exercise and insufficient rest can lead to injuries. During exercise your body naturally experiences stress, strain and micro-injuries. When you rest your body has the chance to heal these micro-injuries, which leads to improved strength and overall endurance. But if the micro-injuries don’t have a chance to heal you potentially are at a higher risk for injury. Moderation is the key and that involves rest and relaxation.
Decrease life performance: An overworked and overtaxed body and mind gets tired and productivity/life performance suffer. We do need to give our bodies and minds time off.
Take time to relax each day -- it is important. If you can take a vacation or time off from work to refresh you mind, body and spirit, do so it is important.
istock.com/ Jacob Wackerhausen
Olive Oil Consumption Linked With Lower Risk Of Dementiarelated Death
The researchers examined data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, two large prospective studies of American adults. In these studies, lifestyle factors and medical history were assessed biennially through mailed questionnaires. Beginning in 1990 and every four years following, researchers monitored olive oil intake through questions on cooking and consumption.
Consuming olive oil is associated with lowering the risk of dementiarelated death compared to rare or no consumption of it — regardless of overall diet quality — according to an NIA-funded study. The findings, published in JAMA Network Open, suggest that an eating pattern that incorporates olive oil may support brain health.
A glass bottle, upper right, pours olive oil into a small glass cup.
Some previous studies have shown that the Mediterranean diet, a dietary pattern that emphasizes olive oil, may help slow cognitive decline.
However, few studies have looked at the relationship between olive oil consumption and dementia-related mortality. A team led by Harvard scientists set out to address this gap.
For the current study, researchers analyzed data from a subset of 92,383 participants observed over 28 years, including 60,582 (65.6%) women and 31,801 (34.4%) men. Participants were categorized by olive oil intake frequency: never or less than once per month (reference group); some olive oil, defined as greater than zero to less than or equal to 4.5 grams per day; greater than 4.5 grams per day to less than or equal to 7 grams per day; and greater than 7 grams per day
Next, the researchers calculated how much olive oil participants consumed over the span of 18 years. They found that participants who consumed more olive oil had a lower risk of dying from dementia. Substituting olive oil for margarine and mayonnaise was associated with a lower risk of dementia-related mortality regardless of overall diet quality.
After analyses of the data, researchers found that participants with the highest olive oil intake had a lower risk for dementia-related deaths. Participants who consumed more than 7 grams per day of olive oil had a 28% lower risk of dying from dementia compared with participants who never or rarely consumed olive oil. Of 37,649 total deaths that the study documented, 4,571 participants died from dementia. Results were consistent after further adjustment for APOE ε4, a genetic risk factor for Alzheimer’s disease.
The study has some limitations: It was conducted among health professionals with at least two years of postsecondary education and participants were mostly White. These factors may limit the generalizability of the findings to the broader population. Future research should include more socioeconomically and racially diverse participants. The study furthermore did not differentiate among types of olive oil. Nonetheless, the findings underscore that diet is an important lifestyle factor that warrants future research as a dementia prevention strategy.
Peanuts for Disease Prevention
Peanuts are more than a tasty and simple snack. They in fact are a powerhouse of nutrients with potential health benefits. Rich in essential vitamins, minerals, and antioxidants, peanuts can play a significant role in disease prevention and overall health improvement. Explore how incorporating peanuts into your diet can improve your health and even reduce the risk of chronic diseases!
Benefits of Peanuts for Alzheimer’s Disease & Dementia
Peanuts are an excellent source of niacin and a good source of vitamin E, two nutrients that have been shown to prevent Alzheimer’s disease and agerelated cognitive decline.
One study showed that, in almost 4,000 people 65 years or older, niacin from food slowed the rate of cognitive decline. In another study, 815 people over the age of 65 without Alzheimer’s disease were followed for almost four years. It was found that those who ate the most vitamin E from foods lowered their risk of Alzheimer’s by 70%.
Best Foods for Dementia Patients
In fact, when researchers devised the MIND diet, a diet tailored to protecting the brain from cognitive decline, they styled it after the Mediterranean and DASH diets which both utilize peanuts. In 2015, two studies on the effects of the MIND diet showed that high adherence was associated with slower age-related cognitive decline compared to low adherence. Results also showed that adherence to the diet lowered Alzheimer’s Disease risk by up to 53%.
A 2018 study, published in the Journal of Nutrition, Health and Aging, examined nut consumption in nearly 5,000 Chinese adults ages 55 or older from 1991 to 2006. Peanuts accounted for 84.2% of all nuts consumed throughout the study. Higher cognitive scores were associated with nut consumption, with intake of 10g per day (or one serving) associated with a 40% decreased likelihood of poor cognitive
function.
Improve Brain Health With Peanuts
Peanuts eaten with their skins may also improve brain health. A 2016 randomized controlled trial (feeding study) published in Nutritional Neuroscience found that peanuts eaten with their skins improved both cerebrovascular and cognitive function in men and women. The authors of the study noted that these results are likely due to the bioactive compounds in peanuts.
In addition to vitamin E and niacin, peanuts also contain resveratrol, another bioactive component recognized as being beneficial in Alzheimer’s disease and other nerve degeneration diseases.
And if that’s not enough to improve your mood, this might: in 2014, researchers looked at a prominent antioxidant found in peanuts called p-coumaric acid. They discovered that it was able to target the neurotransmitter GABA, which regulates mood, stress and anxiety. Although this study was done in mice, authors noted that p-coumaric acid may have similar effects for reducing stress in humans as one of the leading anxiety-reducing drugs, Diazepam.
The many protective components in peanuts are just beginning to be understood. For the time being, we know that consuming a small serving of peanuts daily may help minimize the damaging effects of aging.
So now we know that eating peanuts can reduce the risk of heart disease, cancer, and diabetes, as well as reduce inflammation. But peanut consumption can improve your health in many other ways, too! Discover how adding peanuts to your diet can help with reducing blood pressure, chance of stroke & gallstone disease and prevent Alzheimer’s while actually improving brain function. You can consume many different foods to prevent dementia and other diseases, but we can’t guarantee that they taste as good as peanuts!
Controlling High Blood Pressure with Peanuts
One-third of Americans have high
istock.com/ Mykola Sosiukin
blood pressure, and many may not even know they have it. High blood pressure increases your risk of heart disease and stroke, and scientists have learned that the dietary choices we make can have an impact on blood pressure. The Dietary Approaches to Stop Hypertension (DASH) eating plan was developed as a dietary pattern that combines nutrients that are thought to be effective at reducing blood pressure. And studies show it works—people sticking to the diet substantially lowering blood pressure.
When following the DASH diet, nuts, including peanuts and peanut butter, plus seeds and beans, are eaten four to five times per week. Peanuts and peanut butter contain magnesium, potassium, fiber, arginine, and many bioactive components, each of which could be contributing to lowering blood pressure.
Peanuts also contribute healthy plant protein and healthy unsaturated fats to the diet in addition to micronutrients and bioactives.
When part of a healthy diet, peanuts, peanut butter, and peanut oil, which are high in unsaturated fats, can help you keep this silent condition in check!
Benefits of Peanuts for Stroke Prevention
In a 2012 study published in the American Journal of Clinical Nutrition, researchers found that people who consume foods rich in magnesium have fewer strokes. An intake of 100 milligrams of magnesium per day, which can be consumed in just 2 ounces of peanuts, was associated with a 9% decrease in risk of ischemic stroke. Compared to other nuts, those who consume peanuts and peanut butter achieve higher Recommended Daily Allowances (RDA’s) for many hardto-get nutrients, including magnesium.
Additionally, the Danish Case-Cohort Study followed over 57,000 participants for 13 years to examine the relationship between linoleic acid (the main omega-6 fat found in peanuts) in adipose (or fat) tissue and risk of stroke. Results published in 2018 found that higher concentrations of linoleic acid in adipose tissue was associated with a 22% decreased risk for stroke.
Benefits of Peanuts for Gallstone Disease
Gallstone disease occurs when your gallbladder doesn’t empty correctly, leaving too much cholesterol or bilirubin in your bile. Opinions vary as to why the prevalence of gallbladder disease has increased, and it is probably due to many reasons. One of the risk factors for gallstone disease is being overweight or obese, which has become more common over the last few decades in the U.S. Another risk factor is having high triglyceride levels or low “good” HDL cholesterol levels.
Little attention has been paid to how diet affects this disease, but what we
eat could very well be having an impact. One study that looked at over 80,000 women from the Nurses’ Health Study found that those who ate peanuts and peanut butter five times a week or more reduced their risk of gallbladder disease by as much as 25%.
Peanuts are known to have beneficial effects on cholesterol levels, primarily due to their unsaturated fats. As a complex plant food, however, peanuts contain additional nutrients and bioactive compounds that are also likely to be contributing to this effect. Peanuts are certainly acting to help optimize how our bodies work and can improve our health when we eat a small amount daily.
How Peanuts Impact Mortality Rates
One of the most impactful measures in research is mortality, also known as death rate. When certain behaviors or practices are positively or negatively linked to mortality, it signifies that they should or should not be continued. For example, smoking is associated with death from certain cancers, which is why doctors recommend kicking the habit.
Dietary factors have also been shown to have effects on mortality. In fact, in several population groups (Caucasians, African Americans, and the elderly), studies show that when people eat more nuts, including peanuts, their risk of mortality from all causes decreases. This benefit is especially pronounced for those who consume peanuts almost every day: when people eat a small serving of peanuts more than five times per week, the risk of mortality is reduced by more than 40%, when compared to those who eat peanuts less frequently.
Several studies have shown that eating nuts, peanuts, and peanut butter impact heart disease in particular. A study of Seventh-Day Adventists in 1992 found that eating more nuts and peanuts significantly decreased the risk of death from ischemic heart disease. Further, the 1996 Iowa Women’s Health Study showed that increasing consumption of nuts, peanuts, and peanut butter reduced the risk of death due to coronary heart disease.
Data from the Netherlands Cohort study showed that peanut/tree nut consumption was associated with a significantly reduced mortality risk. Participants who consumed 10g/day or more experienced a 17% reduced risk of cardiovascular disease mortality and a 44% reduced risk of dying from neurodegenerative diseases when compared with those who consumed none.
So the next time you’re enjoying a classic peanut butter sandwich, a handful of peanuts on a hiking trail, or experimenting with peanut oil or peanut flour in the kitchen, remember: you’re not just enjoying great taste, you could also be promoting your longevity!
Hazardous Chemicals Lurk In Our Food Packaging
Tim Weighart
Dear EarthTalk: Are we really all exposed to many hazardous chemicals that come off the packaging our food travels in? What can we do to minimize our exposure to these potential toxins in our food?
—William Freleigh, Newark, DE
Lots of food packaging contains toxic chemicals that come into contact with foods during manufacturing, packaging or transportation. Credit: Pexels.com.
A large percentage of our food packaging contains toxic Food Contact Chemicals (FCCs), which are chemicals that come into contact with foods during manufacturing, packaging or transportation. Notable FCCs include BPA, BPS and BPF, all commonly found in soda and soup cans, plastic food linings, and DVDs, and plasticizers or phthalates, which are widely used to make plastic products more flexible and durable. At least 25 percent of FCCs, including BPAs and plasticizers, can be found in the human body due to exposure to food packaging, and can be extremely hazardous to our health. Some health risks include harm to the immune system, cancer, liver toxicity, thyroid effects and reproductive toxicity. BPAs are especially hazardous for women, as they are also toxic to the ovaries and uterus.
Due to the prevalence of FCCs in so much food packaging, it is impossible to fully avoid them. However, there are ways to reduce our exposure to toxic chemicals in our food. For one, buy food that is stored in glass jars or
BPA-free boxes instead of metal cans and plastic containers, which are more likely to contain FCCs. Also, wash your hands often and always before eating, steer clear of fast-food and fatty foods and eat fresh, unprocessed foods, especially organic fruits and vegetables. You can also reduce risks when preparing food by using wooden, stainless steel or silicone kitchenware, and avoiding non-stick pans, disposable packaging, packaging with recycling codes 3 or 7, and black plastic kitchenware.
FCCs are also prevalent in cleaning products and other household items. You can reduce your exposure to chemicals in these products by using glass or stainless-steel reusable water bottles, buying fragrance-free soaps, cosmetics and cleaners, refusing paper receipts and avoiding vinyl carpets and fabrics. It is also recommended that you keep your windows open for ventilation whenever possible, as synthetic chemicals often deteriorate into dust particles that are easily inhaled.
Unfortunately, the only way that we will be able to permanently get rid of FCCs is to campaign for them to be banned by the government and by national retailers. Several volunteer-led campaigns have already spoken out on the issue, and a lot of headway has been made in banning specific toxic chemicals, including BPAs, in California. If you would like to help canvas for the banning of toxic chemicals in food packaging, consider volunteering for Take Out Toxics or other local campaigns that are pressuring their local governments and retailers to call for chemical bans.
Health Benefits of Journaling
The health benefits of journaling include reduced anxiety and processing your emotions in a positive way.
Since November is National “Write Your Life” month, what better way to celebrate than starting a new healthy habit? Journaling can have many positive impacts on your health; in fact, journaling is shown to help reduce anxiety and help improve mental health. If you’re looking for a relaxing activity that can also help improve your health, check out this list of five health benefits of journaling!
Some health benefits of journaling are:
Reduced anxiety
Helping to process emotions
Improved problem-solving and problem prioritization
Provides a mental “check-in”
Allows for insights and self-reflection
Continue reading for more information on all the ways journaling can provide health benefits.
Reduced anxiety
Everyone experiences anxiety on occasion. Perhaps you’ve been feeling a bit overwhelmed by a busy schedule or anxious about a health issue. Journaling these feelings can be a therapeutic process that allows you to reduce the anxiety you feel! By writing down what you’re feeling, you can better process these emotions and find yourself feeling more relaxed and able to take on the chal-
lenges. In fact, one study showed that people who journal or write about their feelings a few times per week had a decrease in negative thoughts and increased feelings of well-being. This is a fantastic finding that shows the power of writing down your thoughts!
Helping to process emotions
When you’re able to write out your feelings in a safe place, you can better process your emotions. By writing down what you’re feeling, it can provide some clarity on your emotions and leave you feeling more in control of your thoughts and feelings. When you feel balanced and aware of your emotional state, your mental health can improve – this is one of the key health benefits of journaling. Sometimes just knowing or acknowledging what you’re feeling is half the battle!
Improved problem-solving and problem prioritization
Have you ever felt like a large problem is looming over your head, throwing a shadow over your daily activities? Sometimes, when you have a specific event or issue that worries you, it can feel like it actively negatively impacts your mental health. By journaling out this problem, you can help ease some of that worry and boost your mental health. When you write about a problem, your brain can often look at it objectively. Instead of letting negative thoughts take over, you can assess the problem in a more compassionate way with yourself and allow your emotions and feelings out in a positive manner.
Provides a mental “check-in”
By writing down your thoughts and feelings, you can get a sense of where your emotions are and even track changes or patterns in your emotional behavior. When you can see and track patterns, you can influence your mental health in a positive way! It’s also nice to have a few minutes to yourself when you can write out your mental state; by setting aside time to check in with yourself, you can give yourself the opportunity to assess your mental health and take the necessary steps to maintain a positive outlook.
Allows for insights and self-reflection
Much like the above tip, another health benefit of journaling is self-reflection. When you set aside some time (be it a few minutes per day or 30 minutes once a week), you’re evaluating your emotions, your feelings, perhaps goals you may have, problems you’re solving, or your overall mental health. This time is important as many of us can often get busy and forget to have these essential checks with ourselves. By journaling out these reflections, you can see what is helping to maintain or improve your mental health and what might not be having so much of an impact.If you’re looking for other ways to improve your mental health, or want to read more about positive tips for well-being, you can find all that and more on the CapTel blog at captel.com.
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There is a lot of talk about what to do to repair our body when we become sick and every advertisement seems to be pushing a new diet product to make us feel better. It can be very difficult to sift through all the information and find what works for us. Will the “healthy diet” that works for my best friend work for me? What if we are already plagued with chronic ailments, like arthritis?
What we can do is listen to our bodies and figure out what makes us feel healthy. Our bodies must be in balance in order to resist disease. The blood pH to be healthy needs to stay between 7.35 and 7.45. In order to maintain this pH, the blood will push acidic waste into the body tissues. The typical Western diet includes meats, fish, dairy, processed foods, sugar, alcohol, and caffeinated drinks, which all contribute to one’s body becoming too acidic. As we age, the acid in the body can lead to stiffness and deterioration of our muscles and joints. This can be especially problematic for people with arthritis.
In order to restore our bodies to the optimum pH level, we need to balance out the acidic condition with alkaline foods. Here are some easy alkaline food choices:
Almonds, chestnuts, hazelnuts, brazil nuts, coconuts, pine nuts, olive oil, canola oil, flax seed oil, and avocado oil
Beverages:
Herbal teas, green tea, ginger tea, soy milk, vegetable juices, and water with lemon or lime
Sweeteners:
Maple syrup, rice syrup, raw honey, and raw sugar.
If you already are prone to muscle stiffness because of arthritis, you can take some of your food choices a step further.
Apple Cider Vinegar:
According to the book, “Apple Cider Vinegar” by Paul and Patricia Bragg, arthritic pain sufferers who took an apple cider vinegar and honey cocktail three times a day for several months reported that the pain was completely gone from their joints.
Pineapple:
Pineapple possesses powerful antiinflammatory properties, which can ease the pain of arthritis.
Turmeric:
Turmeric is also known for it’s antiinflammatory effect.
Cinnamon and Honey:
Many Arthritis sufferers have found much relief from their aches and pains by drinking a cup of hot water with two spoons of honey and a teaspoon of cinnamon in the morning and evening.
Almonds:
Almonds are a great source of magnesium, which is an essential mineral that helps relax our muscles.
While having a healthy immune system is a plus during the season of colds and flu, consider these tips for keeping your immune system strong throughout the year: Focus on a balanced eating plan.
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Exploring the Benefits of Bluetooth Technology
In the era of rapid technological advancement, Bluetooth has emerged as a driving force, transforming the way we connect and interact with all our devices. From wireless audio streaming to seamless data transfer, the applications of Bluetooth technology are diverse and impact how we use technology. Did you know that hearing aids are also using Bluetooth technology to help you hear? Let’s explore the benefits of Bluetooth, highlighting how this wireless communication standard has revolutionized our daily lives.
Bluetooth has made a huge difference in how we connect and communicate. It’s made connecting hassle-free and wireless.
Wireless Audio Streaming: Bluetooth has revolutionized the way we experience audio content. The ability to wirelessly stream music, podcasts, and calls to compatible devices has untethered us from traditional wired constraints. From high-quality audio in headphones to immersive sound systems, Bluetooth delivers a seamless and immersive listening experience.
Effortless Device Pairing: One of the standout features of Bluetooth is its effortless device pairing capability. Gone are the days of dealing with complex cords and cables. Bluetooth-enabled devices can seamlessly connect with each other, allowing for quick pairing without the need for intricate setup processes.
Versatile Device Compatibility: Bluetooth technology operates on a standardized platform, ensuring broad compatibility across a wide range of devices. Whether it’s smartphones, tablets, laptops, or smart home gadgets, Bluetooth facilitates seamless communication between diverse devices, fostering an interconnected system.
Hands-Free Connectivity: Bluetoothenabled hands-free devices have transformed the way we communicate on the go. From wireless earbuds to car audio systems, Bluetooth provides
a hands-free solution for calls and voice commands, promoting safety and convenience, especially when driving or engaging in various activities.
Smart Home Integration: The smart home revolution owes much to Bluetooth connectivity. Smart speakers, thermostats, lighting systems, and security devices can communicate effortlessly through Bluetooth, creating a cohesive and interconnected smart home environment that can be controlled with a few taps on a smartphone.
Bluetooth Enabled Hearing Aids
Bluetooth-enabled hearing aids provide users with seamless connectivity to a variety of devices. Whether it’s smartphones, tablets, or smart TVs, these hearing aids can wirelessly connect, allowing users to stream audio directly to their hearing aids. This feature is particularly beneficial in crowded or noisy environments, ensuring clear and personalized audio experiences.
Hands-Free Communication
Bluetooth integration enables handsfree communication for individuals with hearing aids. Pairing hearing aids with smartphones allows users to make and receive calls directly through their hearing aids. This not only enhances convenience but also promotes safer communication, especially when engaging in activities where manual phone handling may be challenging.
Media Streaming Capabilities
Enjoying music, podcasts, or watching movies becomes a more immersive experience with Bluetooth-enabled hearing aids. Users can stream audio content directly from their devices to their hearing aids, eliminating the need for additional accessories and ensuring a personalized and high-quality listening experience.
Remote Control and Customization
Bluetooth-enabled hearing aids often come with companion apps that allow users to remotely control and customize
Reducing Stress Can Be as Simple as ABC
By Kalpana (Rose) M. Kumar, M.D.
Over the past three decades, the stress level in our world has escalated. Research has shown stress to be an underlying risk factor for most of the common diseases in our society, in fact, 75 to 90% of all doctor visits have been shown to be for stress related complaints. Stress impacts both our mind and body in unhealthy ways. Understanding the mechanism of the stress response is the first step towards mitigating its negative impact on our bodies. Then, when we learn skills that have been shown to intercept its negative impact on our mind and body, we can reap the lasting benefits that can restore our health and well-being.
What is stress? Stress is defined simply as ‘a pressure or tension exerted on an object.’ This can be physical, mental or emotional in nature. The response generated by a stressor in our body, triggers a physiological cascade of reactions designed to help us survive. The stressor or threat, can be either real or perceived. Both will trigger the same response in the body. When an external event is perceived as a threat, we react automatically or unconsciously to it, in the same way as we do in the presence of a real threat. Our brain perceives either kind of threat as a threat to our survival. Our response against a real threat can save our life, but against a perceived threat will often create disharmony in our mind and body. This is why a skill set to decipher a real from a perceived threat can be so helpful. Learning how to reduce perceived stress can also be lifesaving in the long run, so learning the skills described below, can be an important addition to your tool box for promoting health and well-being.
The biological pathway of the stress response is fascinating. When our senses perceive danger, they send a signal to a part of our brain called the amygdala.
This is an area of the brain where emotional processing takes place. The amygdala interprets images and sounds. When it perceives danger, it sends an instant distress signal to the hypothalamus, another part of the brain located in its vicinity. The hypothalamus functions like a command center, and communicates with the rest of our body through the involuntary or autonomic nervous system. This happens without our awareness or control. The amygdala and hypothalamus comprise the limbic system, the part of our brain that reacts and responds to stress.
The autonomic nervous system has two components, sympathetic and parasympathetic. The sympathetic nervous system is like an accelerator in a car. When it is triggered, the autonomic nerves send messages to our adrenal glands to pump out adrenalin. Adrenalin increases our blood pressure and heart rate and sends out a burst of energy through our nervous system that helps increase blood flow in our large muscles that helps us to ‘fight or flee.’ This is commonly known as the ‘fight or flight’ response. The parasympathetic nervous system is like the brakes in a car. It calms the body down after the threat has passed. It is the ‘rest and digest’ response of our body. If our parasympathetic nervous system is not strong and healthy, our body will stay activated long after the stressor has passed.
When the stress response is prolonged or chronic, our adrenals glands pump out the hormone cortisol, in addition to adrenalin. When the sympathetic nervous system is stimulated repeatedly (as in a stressful job or relationship), cortisol levels remain elevated. Chronically elevated cortisol can wreak havoc in the body, and is thought to be a contributor to many of our chronic diseases. In fact, it also acts as an immunosuppressant, causes weight gain, heart disease, ulcers,
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microbiome disruption and inflammation, anxiety, depression and sleeplessness and many others, independent of lifestyle choices.
When our limbic system is activated, it reacts within nanoseconds, high jacking our gray matter, the executive function of our brain. This nanosecond response is meant for survival only, and nothing more. It triggers us into fighting or fleeing from danger, as described above, rather than offering us the ability to respond in a level headed, conscious manner. In contrast, when our parasympathetic nervous system is activated, it assists us to respond more consciously rather than react by fighting or fleeing. With this engaged, we have more access to consciousness, reason and logic, because unlike the nanosecond sympathetic response, this response takes milliseconds, which is 1x109 times slower. This gives our nervous system time to access our executive function.
The parasympathetic response is so much better for our health than the repeated fight or flight response, that that a company called Heart Math (6), founded by Doc Childre in 1991, developed a scientifically based system to empower people to stimulate the parasympathetic nervous system and to intercept the impact of the stress response on health. The results of their interventions ranged from the resolution of anxiety and panic, to the resolution of life-threatening arrhythmias. 300 studies have documented the benefits of Heart Math’s protocol for resolving emotional and physical health conditions caused by stress.
Herbert Benson, a prominent Harvard trained cardiologist, also demonstrated the powerful impact of stimulating the parasympathetic nervous system, in his technique termed the ‘Relaxation Response.’ This too, was a skill set he has taught for the past four decades to intercept the stress response and promote relaxation instead.
Given that we know that the parasympathetic nervous system can be lifesaving and healthier for us, how can we stimulate it more often? I have created a set of tools that can easily intercept the stress response mechanisms and promote a healthier way to encounter a perceived threat. I call it the A, B, C’s, of reducing stress, where A stands for Awareness, B for Breathing and C for Consciousness.
As stated earlier, our sympathetic response highjacks our connection to executive function, so becoming Aware that we are triggered is a critical first step. In this moment of awareness, we can evaluate if the threat we are feeling is real or perceived. This momentary pause can be enough to short circuit the fight or flight response, and prevent our body from dumping adrenalin and cortisol into our bloodstream. Awareness can buy us enough time to slow down our nervous system from reacting in nanoseconds to responding in milliseconds, enough to engage our executive function. If we realize during this time, that the threat is perceived and not real, we can take the next step to assist us, by engaging conscious Breathing.
Breathing consciously from our abdomen , is an age-old technique known to promote relaxation and centeredness. When we are stressed, our breathing becomes shallow and rapid, but when we breath consciously from our abdomen, (expanding it when we inhale and contracting it when we exhale), we can stimulate our parasympathetic nervous system.
Breathing this way requires practice. When our abdomen expands outward as we inhale, our diaphragm moves downward into the abdomen, stimulating vagus nerve. This stimulates the parasympathetic neurotransmitter, present in the vagus nerve called acetylcholine, which triggers relaxation. In addition, the downward movement of the diaphragm enlarges the chest cavity, increasing oxygen delivery to the heart and vital organs, which supports and relaxes our cardiovascular system. Acetylcholine intercepts our limbic circuitry, allowing greater access to executive function. This offers us the ability to respond more Consciously, offering us access to our ma-
turity and wisdom, by engaging our problem-solving abilities rather than our desire to fight or flee.
So next time you are triggered by a stressor, try using the A, B, C skill set to bring yourself back from an adrenally charged and reactive, fight or flight, adrenalin triggering reaction, to a more centered and conscious response to mitigate the perceived threat. You will be amazed as to how much easier this gets with practice. An added benefit of cultivating this response pattern is that it adds an additional measure of respect towards ourselves and also from others towards us. We unknowingly mentor others around us with our mature and conscious responses to stress which creates a healthy environment around us. I think we could all use a more conscious way of responding during these uncertain times of transformation. Don’t you?
Additional modalities that reduce stress by stimulating the parasympathetic nervous system are Cranio Sacral Therapy, Acupuncture, Reiki and Yoga, all available at The Ommani Center for Integrative Medicine. Call to make an appointment with one of our skilled practitioners: (262) 695-5311.
Mindfulness Approaches
Using mindfulness helps some people cope with stress. It teaches you to focus on being present in the moment. Research shows that simply being aware of what you’re doing can improve well-being.
One study showed that people spent nearly half of their waking life not paying attention to what they were doing, says Dr. Richard Davidson of the University of Wisconsin-Madison, an expert on mindfulness. “And when they were not paying attention to what they’re doing, they were significantly less happy.”
Davidson’s research is shedding light on how mindfulness affects the brain to improve mood. “Regular mindfulness practices can have an impact on specific circuitry in the brain that we know to be important in emotion regulation,” he explains.
For those starting to practice mindfulness: One size is not likely to fit all. Davidson recommends starting modestly with three to five minutes, a few times a day. That way you don’t get overwhelmed and stop. There are many mindfulness apps available that teach different techniques.
Just Breathe
The simple act of controlled breathing can bring stress relief.
“It’s well known that slow breathing techniques have a positive effect on emotional state,” says Dr. Jack Feldman of UCLA, an expert on the neuroscience of breathing.
His research has identified the brain circuits responsible for breathing and sighing. Now he’s working to understand how breathing techniques affect the brain to improve mood.
Breathing techniques can be used to help people who are depressed or anxious. Controlled breathing may disrupt the brain circuits involved in depression, he explains.
There are many different breathing techniques you can try. Practicing a few minutes a day can help you get started.
“People who start up a breathing practice may find that it reduces their stress and anxiety considerably,” he says.
If you want to try controlled breathing, “belly breathing” is a simple form. Sit or lie down in a comfortable position. Place one hand on your upper chest and the other on your belly. Take a slow, deep breath in through your nose, taking air into your lower belly. The hand on your stomach should rise, while the hand on your chest remains still. Slowly exhale through your mouth.
What to Pack on Your Next Trip
Be prepared and confident on your next trip with this helpful guide.
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Knowing what to pack on your next trip will make it that much more enjoyable. When you’re preparing for your next vacation, it’s easy to get caught up in the excitement of planning where to go and what to do. Having a good packing list can save you from the stress of realizing you’ve forgotten something essential. Whether you’re setting off on a weekend getaway or a longer adventure, packing the right items can make your journey smoother and more enjoyable. Here are some key things to include in your suitcase to ensure a relaxing and worry-free trip.
Medication and Health Essentials
access to an outlet.
Choose a charger with enough capacity to fully recharge your phone at least once, and be sure to charge it before you leave. If you use assistive hearing devices, look for portable chargers specifically designed for them or bring extra batteries if the device uses them. You don’t want to miss important calls or directions just because you ran out of battery. If you’re traveling internationally, make sure you have a travel adaptor that will work for your targeted country.
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One of the most important things to bring on a trip is any medication you take. Make sure you have enough for the entire length of your trip, plus a few extra days’ worth in case of unexpected delays. It’s also a good idea to keep a list of your medications and dosages with you in case you need that information. If you’re traveling via airplane, keep these with you in a carryon item so you have access to them as needed.
Comfortable Clothing and Layers Travel often means long periods of sitting, whether you’re on a plane, bus, or in the car, so comfort is key. Pack clothing that allows for easy movement and doesn’t wrinkle easily. Layers are essential since temperatures can fluctuate drastically, especially when you’re moving between different climates or spending time in air-conditioned spaces.
Lightweight jackets, cardigans, and scarves can be easily added or removed as needed. Comfortable shoes are another must—make sure they’re broken in and suitable for the activities you have planned. Whether you’re strolling through a museum or navigating cobblestone streets, you’ll want shoes that support your feet and keep you comfortable.
We’ll help you every step of the way.
Important Documents and Money
Additionally, consider packing overthe-counter remedies for common travel issues, such as motion sickness, digestive discomfort, or headaches. Staying on top of your health during a trip will allow you to focus on the fun.
Spare Charger or Portable Battery Pack
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Staying connected is important, especially when you’re traveling. Your phone is your link to navigating a new city, staying in touch with family, finding reservation confirmations, and capturing memories. To avoid the frustration of a dead phone battery, make sure to pack a spare charger for your phone and other electronic devices. A portable battery pack is also a lifesaver if you’re out exploring all day without
When traveling, having your important documents in order will give you peace of mind. Ensure you bring your ID, passport (if traveling internationally), insurance cards, and copies of your travel itinerary. It’s also smart to keep a copy of your passport and other vital documents in a separate location, in case the originals are lost or stolen. In terms of money, it’s a good idea to carry a mix of payment methods. While credit and debit cards are widely accepted, it’s still useful to have some local currency on hand, especially for small purchases or in more remote ar-
eas. Keep your cash, cards, and ID in a secure, easy-to-reach place, like a money belt or neck pouch, to prevent theft or misplacement.
Assistive Listening Devices and Accessories
For those who wear assistive listening devices like hearing aids, traveling with the necessary components is a must. In addition to packing extra batteries or a charging station, you may want to bring a protective case for your device or a dehumidifier to protect them from moisture if you’re traveling to a humid or rainy destination. Don’t forget a compact cleaning kit to keep your devices functioning optimally throughout your trip!
Travel Insurance and Emergency Information
While we hope for smooth travels, it’s always a good idea to be prepared for the unexpected. Travel insurance can cover a variety of situations, from trip cancellations to medical emergencies. Travel insurance may offer you peace of mind if anything unexpected were to happen.
Also, make sure you have emergency contact information handy. This should include local emergency services, the contact details of your hotel, and a list of family members or friends you can reach in case of an emergency. Many smartphones allow you to store emergency information on your lock screen, which can be accessed even if your phone is locked.
Entertainment and Snacks
Whether it’s a long flight or a quiet evening in your hotel, having some form of entertainment can make your trip more enjoyable. Download books, podcasts, or movies to your tablet or phone ahead of time so you’re not dependent on spotty Wi-Fi or expensive data charges. A puzzle book, knitting project, or travel-sized game can also keep you entertained during downtime.
Don’t forget to pack some snacks for the journey. Having healthy options like granola bars, nuts, or dried fruit can help keep you energized without having to rely on airport or convenience store food. Staying hydrated is just as important, so pack a refillable water bottle to ensure you’re drinking enough fluids throughout your travels.
With the right preparation, your next trip can be both enjoyable and stress-free. By packing the essentials, you’ll feel confident and ready to handle whatever comes your way.
LIGHTEN <<page 10
Everything that is not furniture should be packed and labeled where it is supposed to go.
Ask movers to place boxes in the appropriate room and to place furniture according to your floor plan.
Day after your move:
You should still be unpacking and settling into your new home. Remember that the key to a successful downsizing and moving is organization. This process starts by hiring a professional and ethical moving company with experienced move managers and movers. Make sure that the moving company you hired has cargo liability insurance to insure your belongings.
Universal Services has helped seniors in all phases of moving for over twentysix years. Universal provides rightsizing, organizing, packing, moving, and unpacking services. Consign w/US is a sister company of Universal Services that provides a place for seniors to sell those items that do not fit in the new home or retirement community. Seniors get a good percentage of money back to be used toward their move. Consign W/US provides Estate Sales and clean-out services for those who need more help. Universal Services provides a turnkey moving experience. Our mission is patterned after the golden rule: “We treat every senior that we work with as if they were our relative, and value their personal property
As if it were our own.” Migdalia Zanon and her team simply say, “We are in the helping business”. After you are settled into your new home you feel a sense of relief rest assured that you did your homework.
For more information contact Universal Services at 262-257-0250 or visit www.universalservices.com.
BLUETOOTH <<page 49
their hearing aid settings. Through these apps, users can adjust volume, change programs, and even receive software updates, putting them in complete control of their hearing experience.
Enhanced Accessibility
For individuals with hearing aids, Bluetooth opens up new avenues for accessibility features. Whether connecting to public sound systems or enjoying audio descriptions in theaters, Bluetooth-enabled hearing aids provide a direct and customizable link to various audio sources, enhancing overall accessibility in diverse environments. For more information visit midwestaudiology.net.
WEIGHT <<page 8
usually slept) lost less weight over 12 months than those who regularly snoozed for seven to nine hours a night.
Sure, the more you sleep, the fewer hours you spend awake (and potentially consuming calories). But there’s more to it than that, says Pflugradt. “Simply getting enough sleep can help you reset your body,” she says. “In addition, those who get enough sleep tend to make healthier food choices throughout the day.”
Remember KISS: Keep it super simple. Why? Having too many different options to choose from may make us more likely to overeat, according to an April 2015 study published in PLOS One. Specifically, researchers found that people who regularly ate multiple brands of pizza were more likely to see pizza as less filling (and to eat more in one sitting) than those who usually ate the same brand.
There doesn’t seem to be a simple reason why this happens, but perceived volume and prior experience with the food can possibly impact your portionsize decisions, experts say. So if you’re watching your calories, resist the instinct to create a sensory overload of colors, textures and aromas on every plate and in every bowl. Or, rather, save it for healthy, low-calorie dishes, says Pflugradt — like a big salad with lots of different fruits and vegetables.
11. Track Your Progress With an App
Your smartphone is a smart tool for your health if you download and use a weight-loss or food-tracking app, according to a February 2019 study in the journal JMIR mHealth and uHealth, which found that using an app to monitor diet and/or weight for 12 weeks resulted in “clinically significant weight loss.”
The authors concluded that using an app may keep people from falling off the weight-loss wagon and help them keep pounds off long-term.
You can also use apps or wearable devices to monitor your physical activity — or even to motivate you to do more. For example, a Fitbit, Apple Watch or other activity tracker can help you reach a goal of 10,000 (or more!) steps per day.
Whether you choose to use electronic devices to help with your weight-loss efforts should be a personal decision, says Pflugradt, and it’s important not to rely too heavily on them. For some people, she says, “they can become an obsession, or even make you resent the weight-loss process.”
But for others, Pflugradt adds, they can be an invaluable tool and an important part of losing weight and keeping it off. “They can be really helpful to provide a baseline education for the amount of calories in a particular food or make you aware of how many calories you burn during exercise,” she says.
12. Drink Two Cups of Water 30 Minutes Before Meals
While it’s not a magic-bullet solution, enjoying a 16-ounce glass of plain water 30 minutes before most or all of your meals may help you lose 3 pounds over the next three months.
In a small August 2015 study, featuring 84 adults and published in the journal Obesity, researchers found that participants who drank water before meals lost more weight than those who didn’t. In fact, those who preloaded before all three daily meals lost an average of nine pounds over the 12-week period.
One potential reason why this happens is that the volume of the water may help you feel fuller, the researchers hypothesized. Losing weight doesn’t get much simpler than that.
Pro tip: Add citrus slices and fresh mint to make plain water extra enticing.
13.
Fill Half Your Plate With Healthy Vegetables
One of the most creative and effective ways to lose weight may be the most logical: Filling 50 percent of your plate with fruits and vegetables, as recommended by the USDA’s research-based MyPlate guidelines.
Of course, you won’t want those veggies laden with grease or swimming in heavy cream. “I like to tell clients to focus on whole-food choices,” says Pflugradt. “The least processed something is, the better it is for you.”
Pflugradt tells her clients to aim for half a plate of vegetables, a quarter-plate of protein and a quarter-plate of grains, and to eat fruit several times a day. Many companies even sell pre-portioned plates to help you out. Pick one and test this “nondiet” trick out for yourself.
This article origanally appeared on livestrong.com.
A lifestyle with good nutrition, regular physical activity, and stress management supports a healthy weight. People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quickly.
Factors, such as sleep, medicines, medical conditions, and age can also affect weight management. If you’re concerned about your weight or have questions about your medicines, talk with your health care provider.
become a bit more mainstream in recent years. It’s a fun way to improve your stability and spatial awareness, and you can use it in your living room or even at your standing desk.
It can be a bit tricky to get the hang of using a balance board at first, which is why we created the beginner’s guide below. We’ve covered all the basics, from the benefits of standing on a balance board to the best exercises to start with and how to do them safely to everything you need to know about different board brands.
Practice
Standing Yoga Poses
Yoga might be one of the first things you think about when you’re working on improving your balance, and with good reason: Every standing yoga pose — from Mountain to Half Moon — helps you build a solid strength foundation from the ground up.
One of the (many) great things about practicing yoga is that it’s modifiable for any fitness level. New to yoga? Start with grounding poses like Warrior I and II so you have both feet on the floor. If you’re a bit more advanced and looking for a challenge, take flight with single-leg poses like Tree pose and even Standing Splits. For even more standing yoga poses, read through the following list.
Challenge Yourself With Yoga Balance Poses
There are loads of other yoga balance poses that challenge your stability but don’t involve standing on your own two feet. Start with core-strengthening yoga poses like Plank and Side Plank, and then move onto more advanced poses like Crow, Headstand and Handstand.
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cles.
Social & Mental
In addition to environmental benefits of water exercise and aquatic therapy, the activities can soothe the mind and enrich the soul. Water exercise is proven to encourage stress reduction, muscle relaxation and even enhance mood and reduce anxiety. Plus, it can be a lot of fun!
Another benefit? It can also support a healthy social life by offering an opportunity for social interaction where participants can build a community over the shared activity. On the flip side, water exercise and aquatic therapy can also be practiced alone or with a physical therapist, giving space to enjoy peace, quiet and even a meditative time, as desired.
Wellness at The Westerly
Wellness is at the heart of all of The Westerly’s offerings. Our residents enjoy dozens of amenities, including a social and dining room called The Comet Club, a tea room, a health and fitness center, rooftop patio, golf simulator and an outdoor memory-care courtyard. Additionally, all residents have access to the Aquatic Center, which features an approximately 40 foot by 26 foot indoor pool perfect for staying active and having fun.
For more information visit www.livingwesterly.com
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Lie on your back with your knees bent and feet flat on the floor. Bring one knee up to your chest, holding it with both hands.
Hold for 20-30 seconds, then switch legs.
Repeat 2-3 times on each side.
Your Next Step to a Pain-Free Life
Struggling with lower back pain can feel like an uphill battle, but you don’t have to face it alone.
Don’t let lower back pain hold you back any longer. Schedule your free assessment today! Call us at (262) 349-9297.
Back pain is one of the most common medical problems in the United States. It can range from a dull, constant ache to a sudden, sharp pain that may shoot down the leg. Sometimes it can come on suddenly – from an accident, a fall, or lifting something heavy, or it can develop slowly because of age-related degenerative changes in the spine. In some cases, inflammatory arthritis disorders or other medical conditions cause back pain.
Treatment varies depending on the cause and symptoms, and often there are several contributing factors. However, there are steps you can take to improve your health and lower your chance of developing chronic or long-lasting back pain.
oz serving and sockeye salmon has 447 IU/3 oz serving. In the 1930s, a milk fortification program was implemented in the United States to combat rickets, so almost all of the US milk supply is fortified with 100 IU/cup. Egg yolks and fortified cereals also provide a small amount of vitamin D.
Supplements for all:
The Academy of Pediatrics (AAP) recommends vitamin D supplements for infants, children and adolescents, especially breast feeding infants. Supplements can be via vitamin D alone or in multivitamin preparations.
Nursing infants. The AAP recommends that exclusively and partially breast fed infants receive vitamin D supplements of 400 IU/day shortly after birth and to continue to receive these supplements until they are weaned and consume > 1 liter (32 oz)/day of vitamin D fortified formula or milk. Though breast feeding is the best source of nutrition for infants, the amount of vitamin D in breast milk varies significantly, even when nursing mothers take vitamin D supplements.
All non-breast fed infants and older children who are drinking < 1 liter (32 oz)/day of vitamin D fortified formula or milk, should receive a vitamin D supplement of 400 IU/day.
Adolescents who do not obtain 400 IU/day of vitamin D through vitamin D fortified milk (100 IU/8 oz serving) and vitamin D fortified foods (such as fortified juices, fortified cereals and egg yolks) should receive a vitamin D supplement of 400 IU/day.
On the basis of available evidence, serum 25-OH vitamin D concentrations in the blood in infants and children should be equal or > 50 nmol/L
Children with increased risk of vitamin D deficiency, such as those with increased skin pigmentation, decreased sunlight exposure, chronic diseases characterized by fat malabsorption (such as cystic fibrosis, etc) and those taking antiseizure medication, may require higher doses of vitamin D supplementation.
For more information visit www.shoreviewpediatrics.com.
Information summarized from:
Prevention of Rickets and Vitamin D deficiency in Infants, Children and Adolescents; Carol L. Wagner and Frank R Greer; Pediatrics, November 2008, volume 122, issue 5
National Institutes of Health government health sheets- Vitamin D Fact Sheet for Professionals Vitamin D: On the Double; Committee on Nutrition 2007-2008; healthy children.org
