Modern Health and Living September 2023

7 Things Personal Trainers Do Every Morning

Top Ten Ways for to Remain Healthy and Fit

Reducing Stress Can Be as Simple as ABC

Employment Opportunities

CALORIES IN, CALORIES OUT

Anti-Aging Edition Regular Exercise Linked to Longer Life

Natural Remedies for the Common Cold Older Adults Autumn Guide

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

The leaves will be changing as a cold breeze will feel like a dream after these crazy hot days we’ve had lately. This last month for me was a major transition as my first born is now a freshman in college. Even though I am super excited for him to begin his journey to living on his own, I must say it was quite the distraction in my life to prepare for this. Distraction can really set you back. I wasn’t eating the best, my sleep patterns were off and I’m not quite caught up yet. So I need to take a step back before I can move forward.

Everyone prefers progress to be smooth, constant and straightforward, it rarely is. They say take a deep breath and begin to get caught up. Easier said than done. I once read, “Take time to do what makes your soul happy.” – Unknown. So I did that. I took the next few days to do what I love. And again, set me back on all the things that need to get done to relieve the stress in my life. So how do we wrestle with this? Tasking healthy and staying positive. The answer, I don’t know. But, I do think we have to keep trying and listen to our inner soul. Embrace we don’t know everything and take that deep breath and shrug our shoulders and think to ourselves that each day is a new day.

I hope this fall you all take note on what makes you happy and balance it with all the have-tos. Transition yourself into a positive person and spend each day with a routine that is productive and makes you happy.

Est 1992 M L MODERN HEALTH AND LIVING September 2023 FREE PUBLICATION H A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS Employment Opportunities 7 Things Personal Trainers Do Every Morning CALORIES IN, CALORIES OUT Top Ten Ways for to Remain Healthy and Fit Anti-Aging Edition RegularLinkedExercise to Longer Life Reducing Stress Can Be as Simple as ABC Natural Remedies for the Common Cold Older Adults Autumn Guide

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Jerry Kornowski Marlys Metzger Barry Lewis

SEPTEMBER 2023 EDITION September 2023 MHL 

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

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Increase Your Balance & Stability with these Simple Steps

For aging adults, maintaining independence and safety at the same time can be a challenge. After all, 80% of falls occur in the home, leading to an understandable amount of anxiety for the older adult and their family members who fear for their safety.

However, balance and stability aren’t to be feared - they can be improved and managed with simple steps at home with help and support from loved ones!

So to get you started, we’re giving you 5 simple steps to increase your balance and stability where we’ll discuss strength training, building confidence, and practicing your balance skills in a safe environment.

#1 Try Balance Exercises

As we age, the risk of falls increases and one effective way to prevent this is through balance exercises.

Standing on one leg or holding onto a chair can help older adults increase their balance and stability.

These exercises not only help prevent falls but also improve overall coordination and flexibility. If you want to feel extra safe, why not ask a loved one to be nearby just in case anything happened?

In fact, doing these exercises together with a friend or family member can be a fun way to stay motivated and committed to improving your balance and overall health.

So, don’t let age stand in the way of staying active and independent!

#2 Build Your Confidence

Becoming confident on your feet is vital for maintaining your balance and stability.

Hesitancy can often lead to falls, and it’s important to establish a solid foundation of self-assurance in your movements.

A lack of confidence can prevent you from moving freely, which restricts your ability to improve your balance

and stability. Confidence is the key element in building up your physical abilities, and it starts with believing in yourself and your abilities.

Begin by taking small steps, and gradually increasing the intensity of your movements to improve your overall balance.

Remember, the more confident you feel on your feet, the more agile and stable you will become.

#3 Well-Fitting Shoes

Few people realize the impact your footwear has on your ability to stay balanced.

The right shoes can increase your grip on the ground and provide additional support for your foot and ankle.

This increased stability works to prevent any potential slips, trips or falls that may happen as we engage in daily activities. Invest in a pair of shoes that are comfortable, fit well, and have a good sole to provide adequate protection and cushioning.

Improving your balance and stability through footwear is not only practical, but it’s a step towards overall healthy aging.

#4 Become Stronger

Our core muscles are the centre of our balance and stability, and weak core muscles can cause your balance to become off-centre.

However, the solution that can greatly reduce the risk of falling due to a weak core is strength training.

By targeting your core muscles, specifically your abdominals, lower back, and hips, you can increase your balance and stability.

But let’s make these exercises realistic - no need for fancy gym equipment or intense high-impact workouts. Simple movements like planks, side bends, and hip bridges can go a long way in increasing your balance

Balance<<page 47

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, 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

Stress>>page 44

Ferrari Challenge Returns to Road America for an Unforgettable Weekend of Racing and Fun

September 9-10, 202

The countdown has officially begun! Road America is delighted to announce the long-awaited return of the Ferrari Challenge on September 9th and 10th, promising a weekend to immerse you in the thrilling world of all things Ferrari, where passion meets performance.

Picture this: legendary sports cars, an iconic racetrack, and the distinct roar of Ferrari engines echoing through the surrounding hillsides. This year’s event promises to be bigger, better, and more exhilarating than ever. Buckle up for two action-packed days that will leave you with unforgettable memories.

We’ve tailored ticket options to suit your preferences to ensure everyone can enjoy the fun. Daily tickets are just $40, granting you access to a full day of heart-pounding racing. For the ultimate Ferrari experience, grab our special event pass for only $70, giving you entry to both adrenaline-packed days. Road America 2023 Season Pass Holders will have access all weekend.

But that’s not all! Prepare for a spectacle on Saturday night as we light up the sky with a breathtaking fireworks show beginning at 8:30 p.m. For only $25 per carload, you can enjoy the show with friends and family. Arrive at Gate 4 at 7 p.m. to secure your spot, as parking is limited. The Elkhart Lake Lions Club Concession Stand will be open from 4 p.m. to dusk.

The main gate opens at 7 a.m. daily, so set your alarms and mark your calendars to ensure you take advantage of every moment of the action. Road America welcomes you with open arms to a weekend of unparalleled excitement.

For those seeking a premium experience, we offer golf cart rentals at $140 per day. Glide around the track in style and get up close to the heart-pounding moments of the races.

And when it’s time to refuel, Parker Johns concessions have you covered. From classic race-day snacks to Wisconsin delights, indulge in various treats and beverages while soaking in the electrifying atmosphere.

The Ferrari Challenge at Road America is not just a race; it’s an immersive experience of passion, speed, and camaraderie. Join us on September 9th and 10th for a weekend that promises to leave you breathless. Be part of the Ferrari legacy and make memories that will last a lifetime.

Ariens Art on Wheels Vintage Weekend featuring VSCDA

September 1-17, 202

AVintage Sports Car Racing

The Ariens Art on Wheels Vintage Weekend featuring the Vintage Sports Car Driver Association (VSCDA) returns to Road America September 15-17, 2023. This vintage racing weekend draws over 300 vintage and historic race cars across 11 racing classes to run over the three-day race event. The fan-friendly paddock is open to spectators for close-up views of amazing racing machines prepared to era specifications.

Road America is excited to continue it’s relationship with the VSCDA, the preeminent vintage race organization in the Midwest, to promote and organize vintage racing events.

Veterans, Active Military, Reserves and Retired Members with ID can enjoy the Ariens Art on Wheels with VSCDA for free. Children 16 and under receive free general admission with a paying adult to all Road America season race events. Visit the Road America Ticket Promotions page for all the details.

For more information and to purchase tickets, visit www.roadamerica.com

7 Things Personal Trainers Do Every Morning

By Jenessa Connor

To Give Their Workouts An Energy Boost

However, Buckingham’s morning routine actually starts hours before his alarm goes off.

“I make sure that I’m in bed early enough to get at least seven hours of sleep — most of the time — so that I’m ready to tackle the day tomorrow. I also set out all the clothes and equipment I’ll need for my workout in the morning so I don’t have to worry about it when I first wake up and I’m tired. I’m a triathlete, so there can be a lot of equipment,” he says.

Thoughtful planning and preparation allows Buckingham to bring his A-game to his own training and the subsequent events of the day.

“I find that if I don’t get my workouts done, or have to rush through them, I have far less energy and am far less motivated to do other things throughout the day,” he says. “I can be irritable and cranky because I know I have them looming over me to do later in the day when I might not be as motivated to get them done. That’s why I like to take care of them — and myself! — first thing in the morning.”

2. Skip the Snooze Button

If you’ve ever tried to break a habit, you know just how powerful they can be. Even the smallest actions and decisions can set the tone for your entire day. They can color your interactions with friends and family, affect your focus and motivation and even fuel (or deflate) a workout.

To get a sense of what habits can help support your fitness goals, we went to the people whose very livelihood depends on their seemingly boundless energy: personal trainers. We surveyed them on their morning habits and routines and got their takes on everything from coffee rituals to pump-up playlists to hitting that controversial snooze button. Here’s what they had to say.

1. Start the Night Before

For Todd Buckingham, PhD, exercise physiologist, triathlete and coach, his workout is his morning ritual.

“I usually just get out of bed, get dressed and get going on my workout, whether that’s a swim, bike or run. I don’t really do anything special right off the bat when I wake up. I don’t drink coffee. I don’t listen to music. I just get up and go,” he tells LIVESTRONG.com.

If you’re someone who sets four alarms, oversleeps and is always running five minutes late, Chicago-based personal trainer Wesley Showalter, CSCS, has some advice for you: Stop snoozing.

“When I have an alarm set, I never hit snooze. Once I’m up, that’s it,” he tells LIVESTRONG.com. “The reality is that that extra five or ten minutes isn’t going to do anything. You’re not going to enter REM sleep. You’re not going to enter deep sleep. But you will likely feel stressed as you rush to make up for lost time, and that can set the wrong tone for the rest of your morning, as well as your workout. I don’t want to start the day that way.”

By getting up right away, Showalter ensures he has time for a minimum of three minutes of breath work and his gratitude journaling practice, during which he writes down three things he’s grateful for, three ways he’s going to make the day great and one affirmation.

“It sounds corny, but it’s a great way to start the day,” he says. “And on top of that, not immediately checking your email and your Instagram when you wake up is good because a lot of times that stuff can put you into a sort of fight or flight state and get you all anxious about the day.”

Showalter explains good sleep hygiene makes snooze-free mornings a little

easier. He goes to bed around the same time every night (usually between 8:30 and 9:30 p.m. so he can be up by 5:00 a.m.) and doesn’t sleep in on weekends. He also makes sure to drink his last caffeinated beverage eight hours before he turns in.

3. Make Your Bed

Shortly after waking somewhere between 4:00 and 5:00 a.m., Mathew Forzaglia, NFPT-CPT, founder of Forzag Fitness, kicks off the morning with a seemingly small habit that makes a big impact.

“The first thing I do after I shut my alarm off is make my bed,” he tells LIVESTRONG.com. “Accomplishing this simple task is the first task of the day and sets you up to take on and accomplish many more that day.”

From that point on, every moment of his morning is purposeful. He showers, dresses and then sits at his kitchen table with a cup of coffee.

“I sit in the early morning silence for about 15 minutes and set my intentions for the day,” he says.

He eventually eats a light breakfast as he checks his emails, then he grabs his backpack, which he packs the night before, and heads out for the day.

“I believe that my morning routine helps with my energy because not only am I fueling my body with proper foods that help me feel good yet give me the energy to begin my day, but getting my mind right and setting the tone always hypes me up for what I am about to endure,” Forzaglia says. “Negative thoughts will hold you back and stop you from going out and getting what you truly want. I look forward to my own workout. I can finally shut off and not worry about anything else other than pushing myself.”

4. Let in the Light

“The first thing I do upon rising — generally around 6:45 a.m. — is to open the curtains to snag some sunlight,” Mary Beth Rockwell, CPT, founding trainer of The Next Fitness Thing app, tells ‌LIVESTRONG.‌

If it’s foggy or overcast, which it often is in San Francisco, where Rockwell resides, she opts for the next best thing to natural sunshine.

“I have my breakfast and coffee seated in front of a lightbox. It helps ward off my seasonal affective disorder (SAD) and shake off the gloomies,” she says.

Once she lets the light in, she gets (and stays) moving.

“As they say, inertia breeds inertia. So if I allow my body to rest, it tends to stay at rest. If I’m not mindful, that can lead me into an unproductive morning,” she says.

Before heading out the door for a 20-minute walk to the gym, where she works out and trains clients, she does 15 minutes of yoga or gentle stretching.

“The simple step of rolling out my yoga mat clarifies in my mind what I need to do, which sets me off on the right course for my day,” she says.

5. Make Time for Meditation

“My big thing with my morning routine is that I’m not going to be hard on myself if I don’t follow it to a T or if I just don’t have time for something,” Jen Kates, CPT, founder of Shift Human Performance, tells LIVESTRONG.com. “I think that is where a lot of folks can go wrong,” she says.

People set high, unrealistic expectations for their mornings and feel defeated when they can’t sustain them. Instead, Kates does her best to stick to the morning rituals that help her feel calm and focused throughout

DO YOU HAVE AN EYE PROBLEM?

By Cher yl L Dejewski

According to ophthalmologist Michael Raciti, MD, “Loss of vision can have serious consequences that affect quality of life and independence, including an increased risk for falling, car accidents, depression, isolation, and other unpleasant factors Failing sight can also increase the chance you’ll need home care or nursing home placement ” Daniel Ferguson, MD, of Eye Care Specialists adds, “Poor vision, however, is not a fact of aging It's important to discover what's behind any changes or symptoms whether it's simply the need for a new eyeglass prescription or something more serious like a vision-threatening eye condition.”

“There are two key reasons why you need to see a professional rather than rely on your own perception,” explains Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center “First, vision problems in one eye can be masked by the other eye‘s ability to compensate And, second, changes can occur so gradually that they go unnoticed For example, patients with cataracts often have no idea how much light, color, and clarity has been lost until they are diagnosed and the cloudy lens (cataract) inside their eye is surgically removed and replaced with an implant And, patients with glaucoma can lose their side vision so slowly that they don’t realize it is like looking through a tunnel with no chance of turning around and coming back out ”

Take the T

Are you seeing the best you ca

Check any concerns you have

� Do you have trouble seeing, eve

� Do you need more light to read

� Are you uncomfortable going o

� Do lights at night have a "halo" effect?

� Is it difficult to see things in the distance, like road signs?

� Do bright lights, sunlight and glare bother you?

� Do you have trouble seeing to read newspapers, books, magazines, instructions, recipes, labels, crossword puzzles, and other small print?

� Are colors not as bright as they used to be?

� Do you have trouble seeing words and numbers on the TV?

� Do you have problems seeing the food on your plate?

� Are you having difficulty judging stairs and curbs?

� Do you bump into things or fall because of poor sight?

� Does your vision inhibit your ability to drive, cook, clean, shop, etc ?

� Does your vision inhibit your ability to enjoy hobbies like reading, watching TV, knitting, golfing, or going out with friends?

� Is your distance vision getting worse, especially outdoors?

� Do vertical lines (like signposts and light poles) appear wavy?

� Have you noticed dark or blank spots in your central vision?

� Do you have difficulty making out faces or reading clocks?

� Do you have diabetes and your vision is blurry or fluctuates? Do you have any checkmarks?

“Most vision-threatening conditions will eventually present symptoms if left untreated The question is, ‘Do you really want to wait until whatever is wrong causes permanent irreversible damage or leads to something serious like falling and breaking a hip or having a car accident?,’” asks Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard and Johns Hopkins “That's why it’s vital to have comprehensive dilated eye examinations at least every two years ”

The doctors at Eye Care Specialists, Wisconsin’s leading ophthalmology practice, put together a test (see green box at right) to help readers assess their vision Checking ‘yes’ to just one of these questions MAY mean that you have a visionthreatening concern. Your next step should be to schedule a comprehensive dilated eye exam (which is typically covered by Medicare and/or insurance). Medical optometrist David Scheidt, OD, adds, “If your eye care specialist determines that you do have a cataract, macular degeneration (AMD), glaucoma, diabetic eye disease, or other condition, you can plan a course of treatment to protect and preserve your vision But, that plan can’t start until you take the first step to call and schedule a comprehensive eye exam ”

Common Symptoms of Major Eye Conditions

Cataract: Hazy, blurred vision; glare problems

Diabetes: Blurr ing, dark spots , fluctuating vision

AMD: Blind spots , lines look wavy, central vision loss

Glaucoma: Loss of side vision (“tunneling” effect)

Because good vision in one eye can mask problems in the other and cer tain diseases lack ear ly symptoms , people with common eye conditions (illustrated above) often don’t notice a concer n until it is too late Eye exams and OCT laser scans can help to catch diseases ear ly enough to protect vision

For FREE booklets on the topics above, or handouts on low vision, floater s , dr y eyes , eyelid problems , how to use eye drops , and other topics , call 414-321-7520 ext. 207 or visit www.eyecarespecialists net If you don’t have an eye specialist or need a second opinion, call the offices at r ight to schedule a comprehensive exam, which is typically covered by Medicare and insurance

See the best you can see, w hen you see Wisconsin’s leader s in ophthalmology

TEYE CARE

Is someone in your family’s vision at risk?

Most people aren’t motivated to make an eye appointment unless they notice a problem and often not even then They don’t realize that many sight-threatening conditions have no warning signs But, if you know the risks, symptoms and treatment options for common eye concerns, you ’ re more likely to take action Call 414-321-7520 ext 207 for free booklets on cataracts, glaucoma, AMD, and diabetes And, if your last eye exam was more than a year ago, schedule today to protect your vision for tomorrow

Wor ld-Class Care Local Convenience

& Diabetes Care

� Macular Degeneration (AMD) Treatment

� Laser Therapy & Floaters Treatment

� Accept Medicare/Most Insurances

Trusted by more than 200,000 doctors & patients since 1985

Brett Daniel Daniel Michael David Rhode, MD Ferguson, MD Paskowitz, MD, PhD Raciti MD Scheidt, OD

Cataracts Diabetes Macular Degeneration Glaucoma (AMD)

MDs Offer Tips To Make The Most Of Your Next Eye Exam

By Cheryl L. Dejewski

“One of the best ways of improving your health is to plan regular check-ups— with your doctor, dentist and eye care specialist. However, many of us procrastinate thinking, ‘if it isn’t broken, why fix it?’ Or, we are hesitant about what to do or ask. But, regular check-ups not only protect your body—they help your wallet by keeping future health costs to a minimum,” says ophthalmologist Brett Rhode, MD. He and his partners at Eye Care Specialists provide the following tips to help make the most of your next visit to an eye doctor (or other physician).

Reasons to Schedule

According to Daniel Ferguson, MD, an ophthalmologist who treats thousands of patients each year, “Poor vision or changes to your sight should not be dismissed. Have regular eye exams every two years and schedule an appointment right away if you notice concerns.” These include:

• Foggy, fuzzy or blurred vision

• Sensitivity to light and glare

• “Starbursts” around lights

• Holding items closer to view

• Needing brighter light to read

• Fading or yellowing of colors

• Difficulty judging stairs or curbs

• Difficulty seeing to drive at night

• Vision affects ability to do tasks

• Vertical lines appear wavy

• Dark or blind spots in vision

•Glasses and prescription changes don’t improve your vision

When You Schedule

1. Concisely describe any vision problems you know you have.

2. Ask if your eyes will be dilated. Will you be able to drive yourself? How long will your vision be affected?

3. Ask about cost & payment policies.

Do they accept Medicare, state or any other insurance(s) you have?

What to Bring

Michael Raciti, MD, an eye surgeon who also performs vision-saving medication injection treatment for diabetic patients, recommends that family members attend appointments to help learn and remember exam results and treatment guidelines. He also advises people to bring the following:

Eye & Health-Related Information

• Any existing eye problems

• Previous eye injuries or surgeries

• Your health condition (allergies, chronic problems, operations, etc.)

• Family history of eye problems (glaucoma, cataracts, etc.)

• Any vision-related questions

Your most recent pair of glasses and/or contact lenses. Being able to check what you are used to wearing helps your doctor to determine a new prescription that best suits you.

Any eye-related medication(s) or drop(s) you use. “This helps us evaluate how well it is working or if a change is needed in medication or dosage,” explains Raciti.

Medicare and state or other insurance card(s).

A list of your other medications (oral, injectable, over-the-counter, and herb-

Regular Exercise Linked to Longer Life

What’s the secret to longer life… never smoking, avoiding alcohol, a nutritious diet?

While those healthy habits certainly contribute to healthy aging, a recent study suggests walking, swimming, playing golf or other forms of regular physical exercise could be the key to living longer.

According to Physical Activity Guidelines for Americans, older adults should engage in 150 – 300 minutes a week of moderate-intensity exercise (walking, weight-lifting and other low-intensity activities) or 75-150 minutes a week of vigorous physical activity (jogging, running, swimming, biking and other high-intensity activities). The study found that adults who followed the minimum guidelines lowered their risk of death by as much as 21%. The findings also suggest that those who exercised two to four times the minimum requirement could lower their mortality risk by as much as 31%.

“Our study provides evidence to guide individuals to choose the right amount of intensity of physical activity over their lifetime to maintain their overall health,” said study author Dong Soon Lee. “Our findings support the current national physical activity guidelines and further suggest that the maximum benefits may be achieved by performing medium to high levels of either moderate or vigorous activity or a combination.”

Lori Lutz, Director of Tudor Oaks HomeCare, said this study offers some additional insight into the benefits of regular exercise.

“At Tudor Oaks Home Care, we encourage our clients to be as active as possible – even those with limited mobility – because it will help them main-

tain their independence for as long as possible,” she said. “Staying active can make it easier for seniors to bathe, dress, get into and out of a chair and move around the house or neighborhood. It can also help reduce the risk of falls.”

Lutz added that other studies showregular, moderate physical activity can also ward off detention in older adults.

“The bottom line… for seniors, regular physical activity is one of the most important things they can do for their health,” she said. “Whether it’s a bike ride, a brisk walk around the block or just keeping up with household chores, exercise can prevent or delay many of the health problems that cause them to become dependent on others.”

To learn more about exercise guidelines and suggestions for seniors, visit tudoroakshomecare.com, or call 414525-6402.

Tips for older adults to stay motivated to exercise

Physical activity is a great way for older adults to gain substantial health benefits and maintain independence. Try to make exercise a priority. Remember that being active is one of the most important things you can do each day to maintain and improve health. Try these tips to help you stay motivated to exercise.

1. Find simple ways to make exercise fun and enjoyable.

2. Find ways to fit exercise into your day.

3. Make exercise a social activity.

4. Keep track of your exercise progress

Rewards for being active

Don’t forget to build rewards into your plan. Write down something you will do for yourself when goals are achieved. Treat yourself to something special: a movie, a trip to the museum, a new audiobook, or a massage.

Avoid these 5 foods before heading off on holiday

Travelers have been warned to avoid certain foods before they embark on their travels to guarantee plain sailing and a comfortable trip.

Travel experts at Panache Cruises have researched the foods most likely to bring on feelings of travel sickness, so travelers can steer clear.

Giving a wide berth to greasy or acidic foods in the hours before you travel will help you to keep hydrated and not succumb to nausea.

Fried foods can cause heartburn due to their high-fat content and also tend to be high in sodium which can lead to fluid retention and cause bloat or swelling in your body.

Acidic food such as coffee, orange juice and bacon are slow to digest and in the case of coffee can speed up dehydration.

James Cole, founder and managing director of luxury cruise specialists Panache Cruises, said: “The last thing you want to feel is bloated before jetting off on a long-haul flight or getting ready to dress up for dinner at the captain’s table.

“Travel can be uncomfortable at times, particularly when flying long haul, so avoiding foods that will make you dehydrated or give you heartburn should be avoided at least until you arrive at your destination.”

“This is of course a real challenge given the incredible cuisine that you will find on a luxury or an ultra-luxury cruise. However, if you are faced with a challenging weather forecast or a long-haul flight the next day, a little self-discipline is advisable.” Nobody wants to taint their holiday with the worry of managing a dodgy stomach or having to run back and forth to the lavatory. However, with a bit of preparation, many of the common pitfalls can be avoided entirely!”

1.Fast Food

It might be tempting to grab some fast food whilst stuck in an airport or waiting at the dock to board a ship,

but these greasy foods can cause heartburn because of their high-fat content. Fast food also has high sodium levels which can cause bloating or swelling because of the fluid retention - this can mean some serious discomfort whilst traveling, especially with air pressure.

2.Alcohol

For many travelers having a pint or a glass of wine is a celebratory start to their holiday - but drinking alcohol before and during travelling might not be such a good idea. The body will quickly become dehydrated and also cause a sudden urge to use the bathroom; which could be at a very inconvenient time when boarding a flight or ship. Drinking alcohol can also mean causing unwarranted disruption for other passengers because of lowered inhibitions.

3.Coffee

For most of us, coffee is the answer to those early starts ahead of our vacations, but caffeine can cause involuntary jittery movements - not something anyone wants whilst sitting in one position on a long-haul trip. Coffee will also speed up the body’s dehydration which is particularly uncomfortable when traveling.

4.Orange Juice

Orange juice is known for its acidity - and that’s why it’s best to avoid drinking before traveling. Particularly when flying, heartburn can be brought on by the cabin pressure - and drinking acidic orange juice is no favour. The vitamin C in the drink can also make the bladder weaker, meaning more discomfort and treks to the bathroom.

5.Cruciferous veggies

Vegetables in the cruciferous family - like broccoli, cauliflower, brussel sprouts and kale definitely tick the boxes in terms of health benefits for the body, something which most of us will want before traveling. But these veggies can make the body very bloated and gassy because of the fibre and raffinose which is packed inside them - something which will be very unpleasant whilst traveling.

Dr. William

President of Midwest College

Top Ten Ways for Aging Adults to Remain Healthy and Fit

On the latest edition of her podcast, health, and wellness expert Beth Linder-Moss discussed ways to get and stay healthy while getting older. These are the top ten ways.

1. Regular Exercise: Prioritize physical activity as part of your daily routine. Exercise promotes better health and increases mood as well as cognitive function. Try to find workouts that suit your personal abilities and preferences.

2. Find Fitness Friends: Cultivate a supportive network of fitness companions. Participating in community exercise groups or walking with a friend not only boosts motivation for exercise but also provides social interaction.

3. Accommodate Physical Limitations: If mobility is an issue, aim for exercises that accommodate your physical condition. Seated exercises like chair aerobics and chair yoga can be great options.

4. Choose Enjoyable Activities: Regular exercise doesn’t strictly mean traditional gym workouts. Beth suggests finding activities you enjoy, from pickleball and golf to using household items like water bottles or cans for resistance training.

5. Prioritize Mental Health: Remain mindful of the psychological benefits of physical activity. Exercise helps reduce stress, enhance cognitive function, and improve your overall mood.

6. Socialize More: Participating in group activities provide both health

and social benefits. Engage in social activities that also involve physical movement.

7. Eat a Balanced Diet: Aim for a variety of foods in your diet. Concentrate on incorporating more vegetables, whole grains, proteins, and remember to keep well-hydrated.

8. Healthy Sweet Alternatives: If you have a sweet tooth, it’s important to choose healthier alternatives. Options like chia seed pudding can satisfy your craving while providing nutritional benefits.

9. Value Sleep: Consider the significance of quality sleep. Regular physical activity can aid in achieving a more restful sleep, contributing to better overall health.

10. Embrace a Holistic Approach: Consider your health and wellness wholly, including regular exercise, mental health, diet, social activity, and adequate rest. Bringing all these elements together can contribute to healthy aging.

The Beth Linder-Moss podcast can be heard on: Apple Podcasts, Spotify, SoundCloud, LibSyn, TuneIn, Boomplay, Audacy, deezer, and her website https://bethlinder-moss.com.

Learn More from Beth Linder-Moss Listeners eager for more insight can follow Beth on TikTok, where she shares various workouts, exercise routines, and nutrition advice. Her book, “Think Healthy, Be Healthy,” is available on Amazon and through Beth’s website, https://bethlinder-moss.com, as well as traditional bookstores.

Unlocking Anti-Aging Benefits with Biotin & Collagen

By Adrian Gramajo

The Pursuit of Beauty and Wellness

In our relentless pursuit of beauty and wellness, we often find ourselves navigating through a maze of products and treatments, seeking solutions to our pressing concerns. From lackluster hair and dull skin to brittle nails and joint discomfort, the challenges we face can be disheartening. Amidst this sea of possibilities, a remarkable solution has emerge: biotin collagen supplements.

Unveiling the Challenge

In a fast-paced world, where stress, environmental factors, and aging can take a toll on our appearance and well-being, we’re all searching for effective remedies to address our beauty and wellness concerns. Hair that lacks vitality, skin that has lost its natural radiance, and nails that break easily can dampen our confidence and hinder our ability to feel our best selves.

The Marriage of Biotin and Collagen: A Dynamic Duo

Understanding the Power Couple

Biotin and collagen, renowned for their benefits, form an incredible partnership when combined. Biotin, also known as vitamin B7, is a water-soluble vitamin essential for various bodily functions, including healthy hair, skin, and nails.

Collagen is the most abundant protein in our bodies, responsible for maintain-

ing the structural integrity of our skin, bones, and connective tissues.

Radiant Hair, Glowing Skin, and Strong Nails: A Triumphant Trio Hair Health Reinvented

Biotin and Collagen provide the necessary building blocks for vibrant, lustrous locks. By strengthening hair follicles, promoting healthy hair growth, and reducing breakage, these nutrients unlock the potential for luxurious hair.

Unveiling the Glow: Your Skin’s New Best Friend

Collagen is synonymous with youthful, radiant skin. As we age, our natural collagen production declines, leading to fine lines, wrinkles, and a loss of elasticity. Biotin and collagen together revitalize the skin from within, replenishing and supporting collagen levels. The result? A revitalized complexion that exudes a natural, healthy glow.

From Brittle to Beautiful: Nourishing Nails

Biotin collagen supplements provide the essential nutrients to fortify and rejuvenate your nails. As the building blocks of nail health, biotin and collagen work together to promote growth, prevent breakage, and foster healthier, more beautiful nails.

Anti-Aging: Unlocking Timeless Beauty

Diminishing Fine Lines and Wrinkles: The Role of Biotin Collagen Supplements in Skin’s Youthfulness

One of the most visible signs of aging is the presence of fine lines and wrinkles. Biotin collagen supplements play a crucial role in maintaining skin’s youthfulness by supporting collagen production. Collagen, known for its ability to improve skin’s elasticity and firmness, helps reduce the appearance of fine lines and wrinkles, leaving the skin smoother and more youthful-looking. By incorporating these supplements into a daily routine, individuals can diminish the visible effects of aging and reveal a more rejuvenated complexion.

Take the First Step Towards Timeless Beauty With Biotin Collagen

Through the powerful synergy of biotin and collagen, individuals can embark on a journey of rejuvenation, experiencing the transformative effects of these remarkable supplements. By nourishing the body from within, biotin collagen supplements offer a path to timeless beauty, allowing individuals to embrace their unique radiance and vitality throughout the aging process.

Embrace the potential for timeless beauty and radiant wellness by incorporating Super Natural Goods’ Biotin Collagen Supplement into your daily routine. Start your journey today and unlock the secrets to ageless beauty from within.

The Synergy of Biotin and Collagen in Enhancing Beauty from Within

Why You Need an Omega 3 Test

By: Martin Johnson, DHM, Owner and Natural Health Consultant

Knowing omega 3 fatty acid levels in your blood can be a gamechanger for many health concerns. We highly recommend doing an Omega 3 test. There are three types of omega 3 fatty acids: ALA, EPA, and DHA. Out of these three, the most talked-about (as far as their benefits), are EPA and DHA. However, they are all beneficial and should be present in their correct ratios as found in nature.

It is estimated that only 2% of the population has adequate omega 3 levels. This is due to a lack of regular consumption of foods like fish, flaxseeds, chia seeds, and walnuts, all of which have good levels of omega 3’s. In our clinic, we have clients do a simple blood test that measures the amount of omega 3 fatty acid in their red blood cell membranes. This amount is expressed as a percentage of total red blood cell fatty acids. It is a long-term stable marker of omega 3 status and it reflects tissue levels of EPA & DHA.

Why You Need the Test (even if you eat fish or take fish oil supplements)

An omega 3 index between 8% and 12% is associated with the lowest risk of death from heart disease and an index below 4% is associated with the highest risk. You can’t assume your omega 3 index is optimal just because you eat fish or take supplements; it must be measured. I have tested many clients who ate well

and were taking fish oil supplements, yet still had low blood saturation levels of omega 3s. Once you know your omega 3 index, it can be optimized with simple dietary changes. It can also be a good review of what fish oil products one should take and the optimal dose for that person.

There are many fish oil products on the market that could actually cause more harm than good due to poor quality. Unless oils are carefully processed under pharmaceutical guidelines, they may already be in the process of oxidizing and becoming rancid at the time of purchase. Oils in this state can create more inflammation in your body rather than reduce it.

Why You Need Proper Omega 3 Dosage

Controls Chronic Inflammation – Leading Cause of Diseases

According to a study published in the May 14th, 2012 online early edition of the proceedings of the National Academy of Sciences, it has been determined that polyunsaturated fatty acids (PUFAs) found in high quality, whole-extracted fish oil is effective in inhibiting an enzyme called Cyclooxygenase (COX). This enzyme produces the prostaglandin hormones that spark inflammation. In summary, the right quality fish oil at the correct blood saturation level is excellent for controlling chronic inflammation, which is considered one of the leading causes of disease. Proper levels of PUFAs play a large role in lowering heart disease probability and are equally important in areas such as Alzheimer’s and eye health.

Lessens Risk of Heart Disease

People with low omega 3 levels have a 10-fold higher risk for sudden cardiac death compared to people with high omega 3 status. Reporting in the Annals of Internal Medicine, researchers found through a 16-year study that those with higher levels of all three fatty acids showed a 35% lower risk of dying of heart disease compared with those with lower levels of the fats in their blood.

Helps the Brain with Memory and Learning

According to a new report in the Journal of Alzheimer’s Disease, neuroimaging shows increased blood flow in regions of the brain associated with memory and learning for people with higher omega 3 levels. A higher intake of EPA & DHA from fish oil during pregnancy sets the stage for optimal brain development. Lower blood DHA levels are correlated with poorer reading and working memory tasks in school children.

Helps with Eye Health

Calories In, Calories Out

Counting calories and burning calories does not have to be overwhelming. Taking little steps here and there can make big changes over time. The goal is to limit the calories you intake and increase the calories you burn.

Limit Calories In

•Eliminate one high-calorie food option a day. Skip the bagel in the morning, don’t reach for the bag of chips mid-day, and walk past the cookies after dinner.

•Drink lots of water. Avoid soda, flavored coffee drinks, and juice. If you must have your coffee fix, add cinnamon instead of cream and sugar. Add a splash of your morning juice to some sparkling water. Water, even flavored water, is the best option.

•Snack twice a day. Snacks must be calorie-conscious, such as fruit or low-fat string cheese.

•Resist the urge to go back and get seconds if you’re still hungry after your familystyle dinner. Instead, save leftovers and get another round of fruit or vegetables.

•Ask the server for a box right away when you’re out to eat. When your entrée comes, put half of it in the box. Or split an entrée with your friend or better half.

Increase Calories Out

•Walk more. Park farther away from the store, walk in place during commercials on TV, and pace pack and forth while you talk on the phone. Have some fun and see how long it takes you to get from point A to point B by walking faster.

•Stand more. If you have a desk job, ask for or build a standing desk. Interrupt your sitting time throughout the day by getting up and stretching.

•Take the stairs. Climb as many flights as you can and then allow yourself to take the elevator to your destination.

•Put effort into activities that are made easier. Shop in-person versus online. Mow the lawn using a push mower. Put the snowblower away and shovel your driveway during winter months.

•Wear a Fitbit or Apple Watch. You can set activity goals on these devices. Meeting and exceeding those goals may give you more inspiration.

About TOPS®

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

Today there are about 65,000 members, including men, women, and international members who join chapter meetings online, with thousands of chapters in all 50 states and Canada. TOPS also has an online program for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources and more.

Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $49 per year in the U.S. and $59 annually in Canada, plus nominal chapter fees. Join TOPS, visit www.tops.org, or call 800932-8677 to learn more about TOPS and to find a local chapter.

The goal is to limit the calories you intake and increase the calories you burn.

Want To Have Your Cake And Eat It, Too?

Every bite counts when it comes to fueling your body to be its best self, which leads many Americans to also consider nutritional value when making a food selection. Substituting usual food picks with more nutritious alternatives is known as a clean food swap, and you can find a lot of promising swaps on the market, giving you endless ways to crush your cravings and keep you feeling more energized and confident in your skin.

The food you eat can make a significant impact on your skin health, overall well-being, and self-confidence. So prioritizing what makes you feel your best is what truly matters.

Despite all the food fads and eating plans out there, we were intrigued to dis-

cover which clean food swaps Americans have actually been embracing. We surveyed 1,006 Americans about over 20 popular food alternatives to find out which ones they loved and which ones they would rather leave out. So, let’s dive into the latest food swap trends that everyone is eating!

Key takeaways

Instead of eating their regular selection, 69% opt for a more nutritious substitute.

Chicken, whole-grain bread, and turkey are the most popular clean food swaps.

Price prevents 71% from buying a healthier alternative.

Weight management influences 53% who choose healthy food substitutes.

The most popular healthy food substitutes Americans eat

When it comes to deciding what delicious food to put into their bodies, Americans’ choices are influenced by a number of factors: their mood, dietary restrictions, wellness goals, the impact it makes on the environment, preferences, societal influence, and what’s readily available.

With nutrition in mind, our respondents are treating their bodies better by replacing refined grains with whole grains, eating lean meats instead of fatty or processed meats, using natural sweeteners instead of artificial ones, and using vegetables in creative ways to substitute all sorts of things like fries and tortillas.

It’s important to note that small indulgences here and there help keep your life in balance and promote a positive relationship with food. So, finding healthier alternatives for your next meal isn’t always necessary.

But for the times you do want something with a higher nutritional value, healthy food swaps can keep you feeling great while sharing the same experiences. And with 69% of people eating healthy substitutes, the switch can’t be too bad! Although the reasons why someone decides to eat healthier are endless, our survey found that weight management is a big one, with 53% saying that watching the scale influences them to choose healthy alternatives.

With a wide variety of creative, healthy swaps people make, we were curious to know which ones Americans loved to eat most. The answer? Whole grain toast, plant-based milk, and chicken.

Healthy substitutions seem to have no limit. Who knew that we’d one day be Substitutions>>page 45

including what Medicare covers and what it does not cover

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

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

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

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

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

Slow Design And What Makes It Green?

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

Be Smart.

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

By Roddy Scheer and Doug Moss

Dear EarthTalk: I recently heard the term “slow design.” Can you enlighten?– J.M., New York, NY

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

The goal of slow design is counteracting the fast-paced disposable nature of our culture by prioritizing thoughtful, intentional design. Credit: Pexels. com.

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

TRUE OR FALSE:

Slow design is a design philosophy that emphasizes quality, longevity and sustainability. It seeks to counteract the fast-paced, disposable nature of contemporary culture by prioritizing thoughtful, intentional design over mass-produced, trend-driven products. It is about creating objects that are functional and beautiful, and that are crafted with care, using materials that are responsibly sourced and manufactured.

Long-term care insurance is expensive.

that are trendy or fashionable, slow design focuses on creating products that are classic and enduring. By doing this, designers can help reduce the amount of waste produced by the fashion and design industries, which are notorious for creating products that are quickly discarded and replaced. One example is what’s been dubbed the “brown furniture revival,” that being wood furnishings that were popular in days gone by but that are seeing a resurgence today due to their timeliness and sturdy quality.

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

Making The Right Decision Based On The Right Information.

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

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

At its core, slow design is about taking a more holistic approach to design. It’s about considering the entire life cycle of a product, from the materials used to make it to how it will be used and disposed of at the end of its life. Look for pieces that are created with sustainably harvested wood certified by the Forest Stewardship Council as well as “Cradle-to-Cradle” certification awarded to products produced in ecofriendly ways and that can be recycled after use. Slow design seeks to create products that are not just aesthetically pleasing, but that are also sustainable, durable and socially responsible.

Slow design also emphasizes the importance of craftsmanship and traditional skills. By working with skilled artisans and craftspeople, designers can create products that are not only beautiful and well-made, but that also support traditional forms of production and preserve cultural heritage.

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

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

Be Secure.

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

Letting your home grow with you is another key to slow design. “There are those who move into a new place, furnish it in a couple weeks, and are happy to be done decorating,” say Apartment Therapy’s Katie Holdefehr. “Then there are those who see their home as an ongoing project without a specific end date.”

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

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

One of the key principles of slow design is the idea of “localism.” This means designing products that are made in the same community where they will be used, using materials that are sourced locally whenever possible. By doing this, designers can reduce the carbon footprint of their products, support local economies, and create stronger connections between people and the things they own.

Another important principle of slow design is the concept of “timelessness.” Rather than creating products

“By not rushing through the process, you can build a home that reflects your life, rather than passing trends,” she adds. “Part of embracing a slower pace is being okay with things that are unfinished.” As such, leave some room and blank wall space for pieces you discover in the future. “If we give ourselves permission to slow down, we may find that home isn’t a static place, but it changes along with us,” concludes Holdefehr.

In short, slow design emphasizes sustainability, durability, and quality over speed and disposability. By creating products that are thoughtfully designed, responsibly sourced, and made to last, slow design seeks to promote a more sustainable and ethical approach to design and consumption.

Natural Remedies for the Common Cold

No one looks forward to the cold and flu season.

Americans catch an estimated 1 billion colds each year. In fact, the common cold is among the leading reasons for visiting a doctor and for missing school or work.

In an effort to prevent or treat these all-too-common illnesses, some people turn to complementary and alternative medicineA group of diverse medical and health care systems, practices, and products that are not presently considered to be part of conventional medicine. Complementary medicine is used together with conventional medicine, and alternative medicine is used in place of conventional medicine. (CAM) approaches. This fact sheet provides basic information on colds and flu, as well as “what the science says” about some of these CAM approaches. If you are considering using a CAM therapy for colds or flu, this information can help you talk to your health care provider about it.

About the Common Cold

The common cold is a viral infection of the upper respiratory system. Many different viruses, including various types of rhinovirus, can cause colds. Children are especially susceptible, in part because their immune systems have not yet developed resistance to cold-causing viruses. Research suggests that stress can lower resistance to colds. Researchers are also looking at possible connections between a number of other factors—environmental and personal—and susceptibility to colds.

People can catch a cold by touching a virus-contaminated surface and then touching their eyes or nose, or by inhaling airborne droplets of infected mucus. Symptoms usually appear 1 to 3 days after exposure and include sneezing, runny or stuffy nose, sore throat, and cough. The average cold lasts a week. Although colds sometimes are mistaken for influenza, the two conditions are caused by different viruses, and only the flu is likely to involve a high fever and extreme fatigue.

The chances of catching a cold can be reduced by washing the hands frequently and avoiding contact with people who

have colds. People with colds are advised to rest and drink fluids. Over-the-counter pain or cold medicines can help relieve symptoms. Antibiotics do not fight cold viruses. There is no vaccine to prevent the common cold, and there is no known cure.

CAM Practices People Use for Colds

People try many different CAM therapies in their efforts to fight colds (see Fighting Colds With CAM). According to estimates based on the 2007 National Health Interview Survey (NHIS), colds ranked eighth among adults and third among children as a medical condition prompting CAM use.

There is no conclusive scientific evidence that any CAM therapy prevents colds or substantially reduces their duration or severity in adults or children. Although some studies suggest possible benefits, overall evidence for specific CAM therapies is limited and/or mixed, and many studies have been methodologically flawed. Given the public health burden of the common cold, and the widespread use of some CAM therapies to fight colds, researchers continue to investigate potential CAM options, including the dietary supplementsA product that contains vitamins, minerals, herbs or other botanicals, amino acids, enzymes, and/or other ingredients intended to supplement the diet. The U.S. Food and Drug Administration has special labeling requirements for dietary supplements and treats them as foods, not drugs. commonly used for colds—echinacea, vitamin C, and zinc.

Many people take echinacea supplements to prevent or treat colds. (In the 2007 NHIS, echinacea was the most commonly used natural nonvitamin/nonmineral supplement among children, and the third most commonly used supplement among adults.) These products vary widely, using different echinacea species, plant parts, and preparations. The many clinical trials of echinacea for colds have also varied widely, in terms of products studied, research methodology, and study results. Reviews of the research have found some limited evidence that echinacea may be useful for treating colds in adults. Results are less promising for

MODERN HEALTH AND LIVING SENIOR

Lifestyles

MISSION CREEK

www.missioncreekofeden.com

WHO WE ARE

WHO WE ARE

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

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

WHAT WE DO

WHAT WE DO

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

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

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

Cafe Community

Every 3rd Wednesday

The St. Camillus Memory Cafe hosts guests monthly to bring individuals together to learn, experience and support each other. Each month we explore a new topic: historical Milwaukee: sights, sounds & tastes, Broadway show tunes, hearing adaptations and homemade Italian dishes and culture to name a few. Each session combines different senses for whole person engagement. Come join our welcoming and engaging cafe community every 3rd Wednesday from 1:30p - 3:00p in The Revitalize Wellness Center in the East Residence at 10100 W. Bluemound Road. Please note: September’s Cafe will be held on the second Wednesday, September 13th with the theme, “Fall -ing in Love with the Season.” All are welcome! Please reach out to Bridget McNair at bmcnair@stcam.com or 4142596204 with any questions or to RSVP.

How Assisted Living Can Help Manage Health, Mobility & Independence

As we age, our health and mobility can begin to decline, making it difficult to manage our daily lives. Assisted living communities provide a safe and secure environment for seniors to maintain their independence and quality of life. In this article, we’ll explore the various benefits of assisted living, from managing mobility issues to managing healthcare and finances. We’ll also discuss how assisted living can improve the quality of life for seniors. Read on to learn more about how assisted living can help seniors manage their health, mobility, and independence.

The Benefits of Assisted Living for Seniors with Mobility Issues

Assisted living is an increasingly popular option for seniors with mobility issues, as it provides them with assistance to maintain their independence and health. There are many benefits to choosing assisted living for seniors with mobility issues. These benefits include increased safety and access to medical care;

improved quality of life and social interaction, and greater convenience.

Safety is a primary concern for seniors with mobility issues, particularly those who live alone. Assisted living communities provide around-the-clock supervision by trained professionals.

This guarantees that the residents are safe no matter what time of day or night it is. In addition, residents also have access to optional emergency call pendants with systems in place so that care staff can quickly provide emergency assistance if needed.

For seniors who require medical assistance due to their mobility issues, assisted living communities provide easy access to expert medical care. The staff at these facilities are experienced in helping seniors manage their conditions and will work closely with them to ensure that they receive the best possible care. This includes providing medications on schedule, arranging for transportation to doctors’ appointments, and providing physical therapy or other treatments as needed.

In addition to these practical benefits, assisted living communities also offer a comfortable environment where seniors can enjoy a higher quality of life than they may have previously had due to their limited mobility. Residents benefit from daily social interaction with peers who share similar interests. Seniors also benefit from activities such as exercise classes tailored to those with limited mobility levels.

Finally, assisted living provides convenient access to everyday necessities such as food preparation and housekeeping services that may otherwise be difficult or impossible for those with limited ability to move around independently. These services allow seniors the freedom of not having to worry about mundane tasks while still enjoying an independent lifestyle in the comfort of the home they choose.

What Services are Offered in an Assisted Living Facility?

Assisted living facilities provide a variety of services to help seniors manage their health, mobility and independence. These services typically involve personal care, medical assistance, recreational activities and social interaction.

Personal Care: Assisted living facilities offer assistance with daily activities such as dressing, bathing, grooming and eating. They also provide medication reminders, coordinate doctor’s appointments and arrange transportation for those who need it.

A Quick Guide to Home Selling for Seniors

There are many reasons why older adults choose to sell their homes. Some may realize they have more space than they need to live comfortably. Others may be looking to move into a senior living community that better aligns with their post-retirement plans. No matter your reasoning for selling your home, there are certain actions you’ll want to take once you commit to the decision.

Here are some things to consider to make the process easier.

Planning Your Next Steps

The first thing you’ll want to do after deciding to sell your home is create a plan. Depending on your timeline for moving, you may have to adjust some dates. In an ideal scenario you would have six months (or more) to prepare your home for sale ahead of any type of move.

Evaluate the market. You’ll need to consider whether it’s a buyer’s or seller’s market and manage your expectations, accordingly. In a seller’s market home prices tend to be higher and homes sell faster, which can translate to more money in your pocket sooner.

Start researching real estate agents. You don’t necessarily have to commit to a real estate agent until closer to when you’re ready to be on the market. But the earlier you start doing research and asking around, the better the odds you’ll find a good one.

You’ll also want to start thinking about how much work it will take to prepare your home for sale. That includes making necessary repairs and deciding if you are going to stage your home.

Preparing

Your Home for Sale

The thought of preparing your home for sale may seem intimidating, but the amount of effort you put into getting your home ready before listing it on the market is often worth it. Depending on how many belongings you have, you will more than likely need to get rid of some things.

Downsizing Tips for Seniors

Some pro tips for downsizing ahead of a move include:

Work through one room at a time. Some experts say to start with the easiest and/or smaller rooms first, but also consider the most logical path that works for you.

Have a system in place. Sort your things into labeled containers to help determine what you want to keep, sell, donate or get rid of. Consider what you definitely want to keep and sort those things separately from the items that you are on the fence about.

Enlist help from family and friends. While downsizing ahead of a move can be an emotional experience, they can help make the process easier and faster.

You should also take into account the total amount of space you will have available wherever you’re moving next to help you downsize, especially if it’s a noticeably smaller residence.

Make Necessary Home Repairs

Now is the time to schedule any home repairs you want or need to make before listing your home for sale. While the cost of home repairs can add up fast, they also can increase the resale value of your home. Focus on essential repairs first and then move on to other improvements.

Choosing a Real Estate Agent

Finding a real estate agent that’s right for you takes a little bit of effort, but if you do your research and ask around, you should be able to find someone you enjoy working with. You also want to find an agent with a strong knowledge of the local market to help maximize earnings.

Staging Your Home

Making your home more appealing to potential buyers is important in any market. According to the National Association of Realtors, 82% of buyers’ agents said “staging helped their clients visualize their property as a home.” Staging also tends to result in higher sale prices.

Key areas to focus on when staging your home are the living room, kitchen, bathrooms, bedrooms and outdoor living spaces. Cleaning or replacing appliances so they look new and removing any personal items are two frequently recommended home-staging tips.

At Newcastle Place in Mequon, Wisconsin, we’ll provide you with the resources to help you do all those things, and so much more. Contact us or complete the form below to learn more about our senior living community. For more information visit www.newcastleplace.com or call 262-387-8800.

Tips for Touring a Senior Living Community

How to Find Your New Home Among Assisted Living Communities

When you or a loved decide to downsize and move into an assisted living community or independent living apartment , it’s not just about safety or healthcare; it’s also about finding your new home. A place where you feel happy and comfortable!

The transition into a retirement community is a major life decision. That’s why it is best to visit several different senior living communities. Look for quality, safety, and most importantly – a great reputation. Read the community’s online reviews.

Though it’s tempting to choose a community that’s closest to your current home or possibly the most affordable option, don’t settle if you think there may be better options that can meet your current and future healthcare needs.

6 Tips for Touring Senior Communities

After you’ve decided what communities you’ll be visiting, here are a few tips to keep in mind during your tour:

1) Ask questions. Don’t be afraid to ask a lot of questions, even if they seem unnecessary in the moment. Tour guides should be willing and happy to answer all questions that may arise. Ask what kind of meal plans are available and if the kitchen takes special requests for dietary requirements. Inquire when visitors are allowed and if overnight accommodations can be provided for them.

Learn about the community’s social activities and whether transportation is provided to off-campus appointments and events.

2) Find reviews or feedback from residents. During your tour, make sure to talk to residents and ask how they feel

about living in the community. Or, look for reviews of the community on the internet to see what others are saying.

3) Enjoy a meal. The food should taste great! Quality of food is important to your overall health and happiness; so if possible, join the residents for a meal. Find out if you can order items other than what is being offered, and if the kitchen takes note of special dietary restrictions or food allergies.

4) Observe the state of the building and grounds. Note how well-maintained the parking lots, walkways and landscaping are as you’re walking into the building. There should also be some outdoor areas for residents to gather and enjoy the fresh air. Once inside, pay attention to how clean the hallways and communal areas are. The senior community should smell fresh and be as dust-free as possible. Again, the best way to get an accurate “feel” for the community is to visit on an off-day; not during an open house.

5) Meet the staff and residents. While on your tour, talk with staff members as well as the residents. Take note of their attitudes; are they friendly, courteous, and seem happy to be there? Do the residents look like they are engaged and energized? The happiness of current residents can speak volumes about the community.

6) Go with your gut. If it seems difficult to make a final decision, remember to trust your instincts. Did it seem like you would be happier at one place over the other? Did you like the décor better, or were the staff slightly more welcoming at a certain community? In the end, it’s important to go with where you feel you’ll be most comfortable in the years to come.

For more information visit www.tudoroaks.net or call 414-529-0100.

Assisted<<page 27

Assisted living facilities should strive to maximize senior quality of life by providing services that meet the physical, mental, emotional, social and support network needs of each individual resident.

Medical Assistance: Many assisted living facilities have nurses on staff who can monitor vital signs and administer medications as needed. They may also provide telehealth services to connect residents with doctors virtually for diagnosis or treatment.

Recreational Activities: Assisted living facilities often offer recreational activities such as group fitness classes or outings to local attractions that help seniors stay active and engaged. They may also host special events like holiday parties or movie nights to encourage social interaction among residents.

Social Interaction: Assisted living communities strive to create an atmosphere of companionship where seniors can make new friends and enjoy meaningful conversations in a safe environment. The facility might organize regular coffee hours or card games so that residents can interact with one another, which helps combat loneliness and isolation that can accompany aging.

Managing Finances and Healthcare Needs with Assisted Living

The cost of assisted living can be a concern for many seniors and their families; but it is important to remember that many assisted living communities provide access to quality care and services at an affordable price. In addition to the personal care and medical assistance mentioned earlier, many facilities offer financial planning programs tailored specifically to their needs. These programs can help seniors manage their finances by providing budgeting advice, helping them find ways to save money on medications or other medical expenses, and assisting them with long-term planning for retirement.

Managing healthcare needs is another important aspect of assisted living. Most communities provide 24-hour access to on-site care staff who can monitor vital signs and administer medications as needed. Many communities also offer access to preventive care such as flu shots and health screenings, as well as physical therapy services designed to increase strength and mobility. Furthermore, some assisted living facilities may have recommendations for local hospitals or specialty clinics that provide convenient access to specialist care when needed. Assisted living communities strive to ensure that all residents have access to the best possible healthcare available in order to maintain their independence for as long as possible.

Finally, assisted living offers a wide range of benefits that help seniors manage their health, mobility and independence while keeping finances in check. With personalized care plans tailored specifically for each resident’s needs, these communities are an ideal environment for older adults seeking a safe place where they can age gracefully while receiving the highest quality of care possible.

Assessing the Effectiveness of an Assisted Living Facility on Senior Quality of Life Assessing an assisted living community on their effect on senior quality of life is essential for determining their value to the elderly population. Quality of life can be measured in a variety of ways, including physical, mental and emotional well-being, social interaction and support networks. Physical assessments look at mobility, health conditions and chronic pain; mental assessments consider memory and cognition; emotional assessments include loneliness and depression; social assessments focus on engagement with family members or other residents; and support networks are family members or other close contacts who help seniors manage their day-to-day needs.

Assisted living facilities should strive to maximize senior quality of life by providing services that meet the physical, mental, emotional, social and support network needs of each individual resident.

They can do this through assessment tools that identify areas where assistance may be beneficial. For example, nurses may assess mobility limitations due to limited strength or balance issues when designing an individualized care plan. Additionally, they can provide educational resources to promote cognitive function or create activities tailored to each individual’s interests. Finally, they can offer counseling services to address any feelings of isolation or depression related to aging.

In conclusion, assessing the effectiveness of an assisted living facility on senior quality of life is essential for ensuring that seniors are able to stay as independent as possible while still receiving the care they need.

By identifying areas where assistance may be necessary and providing personalized services tailored to each resident’s needs, assisted living facilities can make a real difference in improving senior quality of life.

 Easy Cleaning Tips

Take the “work” out of housework with these helpful tips!

These cleaning tips for seniors are perfect to take a bit of the “work” out of housework.

Basic household chores are part of life at any age. Tackling these duties doesn’t need to be daunting. With a few helpful cleaning tips for seniors (or anyone!), you can keep your space looking spick and span without too much hassle!

Invest in technology

Embracing the latest advancements in cleaning technology is a surefire way to make your chores easier. One of the most famous kinds are robotic vacuums and floor cleaners (e.g., Roombas). These devices can autonomously navigate your home, vacuuming or mopping the floors without requiring you to bend or exert physical effort.

Set it up to clean as often as you’d like — all you have to do is empty the dust

and clean the components every so often. Other new cleaning gadgets include smart trash cans, robotic window cleaners, and more.

Utilize long-handled tools

To clean areas that are typically challenging to reach, such as high shelves or ceiling corners, use long-handled tools. Invest in a broom or mop with an extendable handle, allowing you to clean without the need for excessive bending or stretching. Similarly, dusters with longer or collapsible handles are perfect for reaching cobwebs and dust on ceiling fans or light fixtures.

Prioritize safety

Always prioritize safety while cleaning. Use a sturdy step stool or ladder when reaching high places and ensure they’re stable before climbing. Avoid overexertion and take breaks when needed. If you’re using cleaning chemicals, keep the area well-ventilated so you don’t inhale fumes, and protect your hands with a pair of rubber cleaning gloves. Also, be sure to check the ingredients of new products to avoid mixing unwanted combinations like bleach and ammonia.

Clean in shorter sessions

Rather than trying to tackle everything in one day, break your chore list down into shorter, more manageable sessions. Allocate specific time slots throughout the week for different cleaning tasks. This approach allows you to pace yourself and prevents fatigue or strain. Consistency is key with this tactic. Regularly doing small cleaning tasks lets you deal with tiny messes before they build up and get overwhelming.

Declutter frequently

It stands to reason that cleaning gets easier when you have less to clean! Simplify your routine by decluttering and organizing your living spaces. Consider donating or giving away belongings that you no longer need or use. Remove or rearrange unnecessary items that contribute to clutter and make cleaning more challenging. Streamlining your living spaces will make cleaning more efficient and reduce your overall workload.

Start with these tips to declutter your closet!

Get cleaning tools you enjoy using

Cleaning tools don’t have to be high-tech to make your household tasks easier. Lightweight and ergonomic cleaning tools, like stick vacuums or bathroom scrubbers with telescoping handles, can make cleaning more comfortable physically.

Do regular household safety checks

LIVE THE HARWOOD LIFESTYLE — ENJOY RETIREMENT

6 Must Have Senior Living Community Amenities

If your loved one is considering a move to a Senior Living community, the amenities offered there should play a big role in the decision making process. When it comes to amenities, not all communities are the same.

We will explore 6 key amenities to look for when considering a Senior Living community.

Accommodations

Top quality Senior Living communities have luxurious accommodations in both private and public spaces. Look for a community that has a variety of apartment floor plans to choose from, so your loved one’s unique needs can be met.

A community’s overall decor should be bright and modern, with comfortable and inviting public areas for residents to enjoy. Check to see if there are open areas where residents can mingle and spend time together. Some communities even have libraries, movie rooms or game areas.

Dining Services

Eating is one of life’s greatest joys, and the Senior Living community you

choose for your loved one should have a dining program that rivals any 5-Star restaurant. Look for a community that has a beautifully appointed dining room, with plenty of light and open spaces for residents to dine together.

Many communities also have in house Chefs, who prepare a wide variety of meals each day. Lastly, be sure to inquire about a community’s ability to cater to residents with special dietary needs.

Housekeeping & Laundry

When an older person moves into a Senior Living community, the thought of not having to clean their home or do laundry is very comforting. As you evaluate different communities, look for those that offer full housekeeping and laundry services. Being relieved of these activities will have a big impact on your loved one’s quality of life.

Find a Community in your area

No matter your need, we have the right community for you. Get started finding the perfect new home for you or your loved one today!

Find a Community

Activities & Events

Best quality Senior Living communities offer residents a wide range of activities and events to enjoy. Whether it be fun and engaging activities on property, or the chance to attend exciting off-site events, look for a community that provides a variety of each that matches your loved one’s interests and capabilities.

Clubs & Resident Council

Keeping seniors engaged in what goes on in their Senior Living community is important. Seek out communities that offer clubs based on a particular interest or hobby. Whether it be Book Club, a Gaming Club, or a sports-themed group, residents who share common interests love to spend time together.

Resident Councils are also a very popular amenity in many Senior Living communities. A Resident Council is made up of a group of seniors who represent all of the residents living there. The Council meets with a community’s management team on a regular basis to voice concerns, and resolve issues that residents may be experiencing.

Spiritual Activities

If your loved one is a person of faith, look for communities that cater to residents’ spiritual needs. Whether it be through a weekly Bible Study, or actual religious services being performed in the community, maintaining a connection to their religious beliefs is very important to many seniors.

Healthy Ways To Enjoy Apples This Fall

You can use these healthy apple recipes in any meal of the day.There’s nothing better than whipping up delicious, healthy apple recipes in the fall. They’re in season, and there are so many varieties to choose from.

You’ve got sweet Honeycrisp, tart Granny Smiths, a nice balanced Gala or Jazz, and dozens more. All you have to do is (maybe literally) pick your favorites!

And we want to help you make the most of apple picking season by sharing some of our favorite healthy apple recipes!

Let’s dive into these healthy apple recipes with links, descriptions, and some health perks of each one below!

Apple cinnamon oatmeal

There’s no better way to start a cool, crisp fall day than with a warm, hearty, comforting bowl of apple cinnamon oatmeal. It tastes like apple pie for breakfast, but is healthy too! Oatmeal is a great breakfast to keep you feeling satiated all morning, thanks to its high fiber content and a good balance of nutrients. Plus, oats have other health benefits like controlling blood sugar, giving you healthy antioxidants, lowering cholesterol, and more! See more healthy oatmeal recipes here.

Homemade applesauce

When you buy jarred applesauce at the store, it’s just not quite the same as a fresh warm pot of applesauce made with fresh fruit. Apples are full of natural sugar, so for healthy apple recipes we recommend ones that don’t include extra added sugar. The beauty of making your own is that you can customize it! Add as much cinnamon or nutmeg as you want, make it chunky or smooth, or serve it on its own or as an accompaniment to a meal!

Pumpkin & apple soup

Apples in a soup? It sounds a little strange, but it can be fun to get adventurous with food! This soup combines two of the absolute best fruits of fall. It’s smooth, creamy, and warming for chilly nights or afternoons. Plus, pumpkin is highly nutritious, full of fiber, vitamins, and antioxidants!

Fall harvest power bowl

“Power bowls” always make a fantastic lunchtime option to help you stay energized and productive through the rest of the day. The basic idea of a bowl like this is to combine a nutritious grain like quinoa, brown rice, buckwheat, or farro; pile it high with apples, veggies, and greens; then slather it in a delicious dressing (in the recipe above, it’s a very autumnal maple-tahini!). With healthy fats, fiber, and plant protein, a power bowl definitely lives up to its name.

Autumn-roasted apples & veggies

This healthy apple recipe makes a great side dish for any harvest gatherings or autumn holidays. It’s such an interesting combination of flavors: sweet, savory, and a little tart, with crunch from pecans and a chewy bite from dried cranberries. Pure fall goodness!

Cranberry pecan apple salad

Even if you aren’t a salad lover, there’s no better way to munch down a bowl of leafy greens than with this salad that calls for sprinkling on handfuls of delicious toppings and mixing it all up with a tangy dressing. Cranberries, pecans, and apples are a fall salad topping match made in heaven.

Apple pie smoothie

Is it one of those unseasonably warm fall days where you just want something cold, but you’re determined to keep celebrating autumn flavors? Or maybe you love a smoothie after you get home from the gym or a refreshing bike ride. An apple pie smoothie is an ideal answer! It combines a ton of harvest-time flavors like cinnamon, maple syrup, oats, flax, and almonds.

Baked apple crisp

As long as you go easy on less-than-healthy ingredients like sugar and butter, you can make healthy apple desserts too! Apple crisp is a great idea since the main ingredients are apples, oats, nuts, and spices.

Independent, Senior Communities Live your best life! Call for a tour today!

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

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

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

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

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

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

Hill Crest*

414-541-3333

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

Crest View*

414-541-3333

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

Concierge Services at Clement Manor

By Jeanne Aliota, MSW, LCSW, Director of Social Work and Concierge Services

The term “Concierge” is a French word, originally meaning “keeper of the keys.” In the Hospitality Industry, a Concierge takes care of an apartment building or hotel and serves or assists its residents or guests. Clement Manor, a retirement community in Greenfield, WI, sponsored by the School Sisters of St. Francis, has chosen to have its own variation of this concept by creating a Concierge Team. This team hosts Clement Manor’s Continuum of Care, consisting of Independent and Assisted Living Apartments, Enhanced Assisted Living/Memory Care Suites, Skilled Nursing Transitional and Long Term Care, and Rehab Services.

The Clement Manor Concierge Team’s vision is to help our residents and families make a smooth transition to a new stage of life, caring for them from the moment of admission/move-in. Recognizing the emotional needs of residents and families, the Concierge Team is designed to enhance quality of life services to address specific needs, such as coping, adjustment, providing support and resources, listening and answering questions. In addition, the Concierge Team is the first contact to learn more about Clement Manor’s campus, conducting tours and supplying information regarding all that Clement Manor offers in its Life Enriched environment, full of meaningful and fun activities. Clement Manor believes in living life with purpose, providing wellness support, and taking care of one’s whole self - mentally, physically, emotionally, psycho-socially and spiritually.

The Concierge Team shares offerings such as Clement Manor’s Center for Enrichment, which provides life-long learning classes that include everything from yoga, water aerobics, stress management, healthy aging, wellness, history, book clubs, art, music, spirituality, keynote presentations, travel, movies, plays, outings and support groups. Our concierge service also assists in event planning for our residents, fostering a sense of community and engagement within their neighborhood. We have an abundance of amenities we encourage our residents to engage in, such as chapel services, a salon and spa, a warm water therapy pool, a dine-in restaurant, a Country Store with coffee, donuts and other treats, a fitness center, outdoor gathering spaces and more.

Members of Clement Manor’s Concierge Team include Director of Social Work and Concierge Services Jeanne Aliota, Care Management Coordinator/ Social Worker Heidi Halbur, Social Worker Susan Kopesky, Concierge Liaison/Certified Senior Advisor Kim Skoczynski, and Concierge Liaison Emily Klepp.

The Term “Concierge” Is A French Word, Originally Meaning “Keeper Of The Keys.”

A Friendly Way To Downsizing & Moving

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

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

It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition. Moving on your own often presents challenges that can quickly turn what should be a two-hour move into an all-day event. In most cases, you only have a certain amount of time in which your move needs to be completed. Rushing to complete your move can lead to a variety of mishaps including lost time

and broken or missing items. When you hire a full service moving company for the job, your move will be completed in a quick and efficient manner.

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

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

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

Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day.

Fall Is A Good Time To Make Your Next Move

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

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

It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home.

If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition.

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

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

Spend time in the area where you plan to move and get answers to all your questions.

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

If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is

Move<<page 44

Diet And Lifestyle Changes Can Reduce Inflammation

Iused to think that as I got older, creaky joints, bouts of indigestion and fatigue were something to be expected and accepted. Those common place maladies were just harbingers of old age, right? Not necessarily! What I thought was just the beginnings of arthritis and a sensitive stomach, turned out to be the first outward signs of chronic inflammation.

Inflammation is part of the body’s natural immune response to injury or illness. However, when we don’t eat right, don’t get enough exercise and have too much stress, our body responds by triggering inflammation. This chronic (longterm) inflammation wears away at our body.

Early symptoms of chronic inflammation are subtle, vague and can go undetected for a long period of time: slightly fatigued, stiff joints, sensitive stomach. However, chronic inflammation slowly wages war on our tissues and organs. This day in and day out inflammation wears away at our body. Scientists now believe that chronic inflammation is THE underlying cause of major degenerative diseases such as coronary artery disease, diabetes, cancer, arthritis, Irritable

Bowel disease, Crohn’s and Alzheimer’s.

We can control—and even reverse—inflammation through a healthy, anti-inflammatory lifestyle.

The type of food we eat can either feed inflammation or reduce the inflammatory response. These types of foods create inflammation in everyone:

Sugar

Consuming processed sugar and sugary drinks triggers inflammation.

Processed foods and refined carbohydrates

Includes white flour products (breads, rolls, pasta, cereal), white rice, processed white potato products such as instant mash potatoes and french fries. These high glycemic index foods stimulate inflammation.

Saturated Fats

Several studies have shown that eating saturated fats triggers inflammation.

French fries, pizza, cheese, red meat and full-fat dairy products.

Trans Fats

Trans fats trigger systemic inflammation. Trans fats are found in fast food, margarine, partially hydrogenated oils and processed snack food such as cookies, donuts and crackers.

On the other hand, some foods are known as anti-inflammatory foods. These foods actually reduce inflammation.

Nuts such as almonds and walnuts

Leafy Greens including spinach and kale and collards

Fatty Fish such as salmon and tuna

Fruits including blueberries, cherries, strawberries and oranges

Tomatoes

Olive Oil

The other big contributor to inflammation? Stress and lack of exercise.

Yoga, particularly Iyengar yoga, has been shown in clinical studies to reduce stress and improve a person’s mobility and sense of well-being. Iyengar yoga focuses on alignment and participants use props such as chairs, blocks and straps which allows everyone, regardless of age or mobility to do the poses safely and with maximum benefit. Recent studies of people with various types of arthritis have shown that regular Iyengar yoga practice helps reduce joint pain, improve joint flexibility and lower stress to promote better sleep.

I know firsthand how diet and lifestyle changes can reduce and even reverse Changes>>page 41

Changes<<page 40

chronic inflammation. After years of worsening inflammation, I was finally diagnosed with Crohn’s disease. I’ve lived with debilitating gut and joint pain. After changing my diet and adopting a daily Iyengar yoga practice, I was able to get off all medications and be symptom free for more than 20 years. That’s why I started the Milwaukee Yoga Center, an Iyengar Yoga school and more recently opened the Blooming Lotus Bakery. The Blooming Lotus Bakery is the only bakery of its kind. All products are free of grain, gluten, cane sugar, dairy, eggs, soy and yeast. We use nut and seed flours, organic golden flax meal, chia seed, coconut milk and organic coconut palm sugar. Our products are also whole plant, meaning we don’t use any oils. Every product in our bakery is delicious and fits an anti-inflammatory lifestyle. There’s no reason to spend our lives feeling run over. I encourage everyone to make healthier choices and be proactive about their health.

Cold<<page 23

children and for preventing colds. Three NCCAM-funded trials found no benefit from echinacea for preventing or treating colds. A 2008 evaluation of the research concluded that clinical data on echinacea so far are not conclusive and suggested directions for further research.

Evidence of vitamin C for the prevention and treatment of the common cold has been mixed. A 2007 analysis of results from 30 clinical trials involving 11,350 participants found that taking vitamin C regularly (at least 0.2 grams per day) did not reduce the likelihood of getting a cold, but was associated with slight reduction in the duration and severity of cold symptoms. Among participants in six trials who were exposed to extreme physical or cold stress (e.g., soldiers in subarctic conditions) and took vitamin C, a 50-percent reduction in the risk of getting a cold was seen. Analysis of several other trials involving adults who started vitamin C therapy after onset of cold symptoms did not find convincing evidence of an effect on duration or severity of colds. A 2009 review of the research on vitamins and minerals for colds concluded that vitamin C supplementation has shown some potential for treating colds; the review noted, however, that few therapeutic trials have been published (none studying children) and that more research is needed to determine optimal doses and treatment strategies. Vitamin C is generally considered safe; however, side effects have been reported when taken in high doses.

Zinc is present in a number of products sold as natural medicines for colds. In 2009, the U.S. Food and Drug Administration warned consumers to stop using intranasal zinc products (zinc-containing homeopathic cold remedies), because of case reports of nosmia (loss of smell). The effect of zinc on the severity or duration of cold symptoms is inconclusive; some studies find benefits, others do not. In a 2007 review of the research, three of the four studies that met all of the reviewers’ quality criteria found no therapeutic effect from zinc lozenges or nasal spray; one study reported positive results for zinc nasal gel. A study reported in 2008 found that zinc acetate lozenges reduced the severity and duration of cold symptoms, compared with placebo. A 2009 review of the research on vitamins and minerals for colds noted that variations in the results of zinc lozenge trials are related mainly to variations in dosage, and that doses of more than 70 mg per day have consistently reduced the duration of colds; the review concluded that zinc has shown potential for treating colds, and that additional research is needed to determine optimal doses and treatment strategies.

Zinc

Oral zinc lozenges may reduce the duration of the common cold when started within 24 hours and taken for a time period of less than 2 weeks. Intranasal zinc has been linked to a severe and permanent loss of smell and should not be used.

Vitamin C

For most people, vitamin C does not prevent colds and only slightly reduces their length and severity. Vitamin C is generally considered safe except when taken in high doses.

Echinacea

Although there is the potential that some preparations of echinacea are more effective than placebo for treating colds, the overall evidence for clinically relevant treatment effects is weak. Results of individual prophylaxis trials consistently show positive (though not significant) trends, although potential effects are of questionable clinical relevance.

Echinacea products vary widely containing different echinacea species, plant parts, and preparations. The many clinical trials of echinacea for colds have also varied widely, in terms of products studied, research methods, and study results.

Probiotics

Currently, not enough research has been conducted to determine whether probiotics may prevent colds, and little is known about their long-term safety.

Nasal Saline Irrigation

Nasal saline irrigation (e.g., using a neti pot) may have benefits for relieving symptoms of the common cold in children and adults, and may have potential benefits for relieving some symptoms of acute upper respiratory infection.

Questions and Answers

By Karmen Nenahlo

Question: Is it alright to start an exercise program at the age of 50, and if so, what types of exercise would be advisable?

Answer: First of all, it’s clear that individuals may need to do different exercises depending on their activity levels and overall health. And the sooner you start exercising, the more beneficial it will be in the long run. Being active can increase bone strength, improve cardiovascular function, and prevent numerous chronic diseases. Structured exercise can also increase mobility and stability, which can help prevent falls as you age. If you’re just beginning a workout program, it’s important to start slow and begin with the basics. It is also important to listen to your body. If you start to sense physical pain, make sure to stop immediately. And don’t forget to do a proper warm up and cool down. Keep in mind, it will take older individuals a bit longer to recover between workouts. As a result, light to moderate intensities are recommended. I would advise resistance training 2-3 times a week, along with some basic aerobic exercise as well. Walking and jogging are certainly reasonable exercise options, but swimming and biking will put less stress on the joints. In the end, it may be best to speak with a personal trainer so that he/she can create a customized workout program for you.

Question: I have trouble remembering to stretch after my workouts. Is it really that important, and if so, what am I missing by not doing it regularly?

Answer: Yes, stretching is a very important part of an overall fitness routine. In fact, it’s just as important as strength training and cardiovascular conditioning, though many individuals don’t adhere to a regular program like they do with these other forms of exercise. Stretching offers numerous benefits, including injury prevention, an increased efficiency of movement and improved blood flow and nutrient

delivery to the joints. It also improves muscle coordination, overall balance and postural alignment. It can even help to alleviate muscle soreness and stress after a workout. These are pretty impressive results for just a few minutes of relaxation. Unfortunately, people always seem to be crunched for time, and stretching is usually the first thing to go. In order to make it a consistent part of your training regimen, you need plan for it. Reserve the last ten minutes of your session for stretching, and try not to let your schedule get in the way. After all, you wouldn’t normally cut your lifting or cardio sessions short, would you?

Question: How do you manage healthy eating while on vacation?

Answer: There’s no doubt that eating healthy can be very tricky when you’re on vacation. Whether you’re short on time or you want to experience all of the different foods available, it can be difficult to stick to a particular diet plan. And you may not be as familiar with the local foods, so knowing how nutritious they are becomes a real challenge. If you’re traveling by car, you can certainly bring your own snacks for the ride. This may help you avoid the need to pick-up costly convenience foods. If you’re traveling by plane, asking the flight attendant for low-fat or heart-healthy options can also help. It might be wise to book hotel rooms that have kitchenettes, and if that’s the case, you can always visit the local grocery store to get some fresh fruits and vegetables and other healthful items. And if the hotel has a continental breakfast, you can try to fill up on fruits or yogurt before you head out on the town. Be sure to visit sit-down restaurants instead of fast food establishments, since servers are generally better equipped to educate you about the food they’re serving. But in the end, just do the best you can, and remember that you’re on vacation. If you do deviate from your normal eating habits, just be sure to get back on track once you return home.

How To Treat Fibromyalgia Syndrome

By Greg Jolly CMT, CST

Fibromyalgia syndrome (also called “FMS”) is a complex, chronic condition which causes widespread pain and fatigue. Patients often report pain, pain and more pain.

FMS is often described as a deep muscular aching which can be stabbing, shooting, throbbing and burning. FMS is diagnosed by a physician looking at patients with widespread pain for more than 3 months in a series of 18 tender points.

These tender points are in predictable locations of the body, and are not always painful to a person until pressure is elicited during a physical examination. Symptoms of FMS can also include: Stiffness, Increased Headaches Or Facial Pain, Sleep Disturbances, Gastrointestinal Complaints, GenitoUrinary Problems, Paresthesia (or numbness or tingling, particularly, in the hands or feet,)

Temperature Sensitivity, Skin Complaints, Chest Symptoms, Dysequilibrium (light-headedness and/or balance problems,) Cognitive Disorders (also known as Fibrofog,) Leg Sensations, Environmental Sensitivity, Depression and Anxiety.

FMS pain can change day to day and where it hurts in the body. FMS can also vary in severity with some people being able to complete daily tasks with mild discomfort while others suffering from near complete disability. The fatigue of FMS can also vary from person to person ranging from a mild, tired feeling to the exhaustion of a flulike illness.

FMS produces pain in the soft tissues located around joints, skin, and organs throughout the body but does not cause swelling or pain in the joints as doesArthritis. This has caused FMS to be difficult to diagnose as it produces few outwardly visible symptoms. However, a critical symptom that most physicians believe must be present in

order for there to be a diagnosis FMS is sleep disturbance. Nearly all FMS patients report poor sleep quality to some degree.

Estimates are that up to 10 million Americans have FMS and the condition exists around the world. While most prevalent in adult women, fibromyalgia also occurs in children, the elderly, and men.

For many years FMS patients were frequently misdiagnosed with depression or anxiety isorders and were told, “it’s all in your head.” However, research has repeatedly shown that fibromyalgia is not a form of depression. Not surprisingly, given the constant pain, people with FMS often suffer from depression and anxiety which can exacerbate the FMS and make treatment more difficult.

Research at Johns Hopkins Medical Center has shown that some FMS patients have a condition known as Neurally Mediated Hypotension. This causes a drop in blood pressure and heart rate upon standing which in turn results in light-headedness, nausea, and difficulty thinking clearly.

Conventional treatment of FMS includes sleep medication (to improve the quality of sleep,) Antidepressants, Analgesic Therapy, Nonsteroidal Anti-Inflammatory Agents (NSAIDs), Growth Hormone Therapy, Cognitive Behavior Training, exercise, physical therapy, coping skills education, FMS diet, and identifying and eliminating food allergies.

CranioSacral Therapy (CST) is a gentle, hands-on method of evaluating and enhancing the functioning of the craniosacral system. The craniosacral system includes the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. This fluid has a rhythm or pulse, not unlike the pulse of the cardiovascular or respiratory systems. This rhythm is about 6-12 cycles per minute in a healthy person.

Fibromyalgia

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 maturity 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.

©October 2020Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com

Author of 2nd Edition - Becoming Real: ReclaimingYour Health in Midlife 2014, Medial Press. She is currently accepting new patients-call 262.695.5311 for an appointment. During this time of COVID19 pandemic, she is offering both telephonic or in-person appointments for those people free of symptoms.

Move<<page 39

Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown.

Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day.

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

The trending healthy food substitutions and what Americans think about them

Food should be both filling and fulfilling, but not everyone wants to trade in a traditional burger for a black bean patty or use lettuce in place of a bun. Half of our respondents say they don’t eat healthy substitutes because they don’t taste good, and 31% say they’re afraid they won’t like it.

Still, over the past year, many Americans have experimented with healthy food items and filled their plates with added nutrients. The top three trendy substitutions this past year were also high on our previous list.

Whether it’s because chicken is a leaner option or the added bonus that it’s generally more affordable than other meats like beef or pork, Americans have started to add more of it into their diet.

Speaking of cost, the switch to a healthier option isn’t always affordable. 71% of our respondents say price prevents them from buying a healthy food substitute. Finding healthy substitutes is another challenge, with 57% saying a lack of availability forces them to go without a healthier alternative.

While on their healthy food discovery journey, Americans learned something surprising—food can be good and taste good! Talk about a win-win! The most shockingly good-tasting foods our respondents have found are plant-based milk, chicken, and Greek yogurt. Healthier foods can also make you feel great, as 56% say they noticed health benefits after incorporating healthy food substitutes into their diet.

On the other end of that spectrum, Americans have tried a few healthy food substitutions multiple times but can’t seem to like them despite their best intentions. A prime example is tofu. Although it can be added to a variety of dishes to substitute meat, some Americans struggle with its texture and mild flavor.

The vegan substitutions that top the charts

Veganism and healthy food alternatives almost go hand in hand since a good portion of the healthy substitutions we’ve explored fall in line with a vegan lifestyle. The rise in popularity of plant-based eating has paved the way for Americans to explore delicious and nutrient-rich alternatives that cater to vegans and non-vegans alike.

Americans revealed which popular vegan substitutions they prefer. On the top of the list is plant-based milk. Having a non-dairy alternative that still lets you enjoy your favorite treat is truly what dreams are made of! Not to mention, for those who are lactose-intolerant, indulging in dairy just isn’t worth the bloat. Eating good and feeling good is what life is all about! So whatever makes you feel your healthiest and happiest self, that’s what we encourage.

For more information visit www.laserway.com

risk for eye diseases such as macular degeneration and glaucoma. Seventy percent of patients with dry eye are symptom-free after three months of proper dosing of omega 3 supplementations.

In conclusion, it is evident through many clinical studies that proper levels of PUFAs are critical for both disease prevention and the improvement of current health conditions. However, in order to accomplish true health balance, you must address the body as a whole, treating all aspects of health. This includes eating a healthy diet to balance your body chemistry, getting enough exercise, stress management, and detoxification of organ and body systems.

Pick up an Omega 3 Blood Test

To get your Omega 3 Levels tested, call either one of our clinics to let us know that you will be stopping by to pick up an Omega 3 Blood Test. We usually have them in the Menomonee Falls location readily available, but may have limited stock at our New Berlin location.

Nagging Health Condition? Call for a Free Consultation!

If you are currently dealing with a nagging health condition that has gone unresolved through traditional medical care (low energy, brain fog, body aches, hair loss or weight gain, etc.), consider giving Total Health Nutrition Center a call. We offer a no-charge, no-obligation phone consultation with one of our four practitioners to discuss your health concerns and to determine if we might be a good fit. We have been helping people resolve challenging health issues and developing disease prevention programs for over 30 years. Give us a call at 262251-2929 or check out our website www.totalhealthinc.com

Omega<<page 19

Rehabilitation Medicine

What kind of person would use a health and rehab center?

Rehab centers provide services for a large variety of medical concerns. Common patients include those recovering from leg, back and neck injuries, joint replacement, and debilitating illnesses, such as pneumonia. Patients with neurological disorders or injuries, such as strokes, Parkinsons Disease or MS, often require a comprehensive therapy program to restore or improve function. Other common rehab needs are patients requiring treatment for complex wounds or respiratory disorders such as Chronic Obstructive Pulmonary Disorder (COPD).

What kind of services are typically offered?

Inpatient subacute rehabis a comprehensive program including Physical Therapy, Occupational Therapy, Speech Therapy and Nursing rehabilitation.

Physical Therapy focuses on strengthening and endurance for patients who have become deconditioned or are recovering from acute injuries, acute illnesses or elective orthopedic surgery. Occupational Therapy focuses on assisting the patient to perform the necessary activities of daily life to return home safely. This can include everything from dressing, bathing and meal preparation but can also include vital therapy such as home safety, adaptive equipment training, scooter and walker training and bladder training. Home visits are also performed with Occupational Therapy staff to assess home safety as well as assuring that there are no unforseen obstacles to ensure a successful return home. Speech therapy provides not only speech and voice training but addresses swallowing concerns, medication training and cognitive therapies to improve memory, safety and problem solving. Nursing rehab encompasses such needs as intravenous therapy, wound care, pain management and respiratory therapy. Additional therapies can also be provided, such as lymphedema programs, raiki, ultrasound, electrical stimulation and aroma therapy.

What is the typical cost?

Most private insurance companies and Medicare cover rehab therapies and services. A patient with Medicare and a secondary insurance are usually covered completely for up to 100 days, which is usually much longer than the average rehab stay. An average rehab stay is approximately 30-40 days. Medicare replacement policies will usually cover rehab services but may require a daily copay. The copay amount varies depending upon the individual policy. It is always best to contact your insurance company to determine if there is a copay and what the daily copay amount will be.

Is there a way to research different rehab facilities?

The best way to research a rehab facility is to request a facility tour. Seeing a facility firsthand is the most effective way to see if the facility will meet your particular needs. Take careful note of the facility appearance Is the facility neat and clean? Do the patients appear well groomed? Observe patient amenities such as private rooms, TV, phone, laundry services, and salon services. Ask questions regarding therapy services Is therapy offered 7 days a week or just on weekdays? Does the therapy department provide home visits to ensure a safe transition home? Inquire regarding other onsite professional services (Physiatrist for pain management, wound certified staff, and recreational activities) Observing a rehabilitation center in person is the best way to assure you are getting a quality, comprehensive rehab experience.

From Rehab to Recovery

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

Eastcastle Place

2505 E. Bradford Ave.

Milwaukee, WI 53211

www.eastcastleplace.com

Before you head home, all-new, private suites make you feel right at home. Comfortable and comforting surroundings in fully-furnished, private rooms with:

› Free flat screen TV

› Wi-Fi Internet access

› Individual temperature controls

› Staff call system

› Private baths

› Telephone in every room

› Plentiful natural light and beautiful views from large windows

Services and amenities to keep you happy and motivated.

› Restaurant-style dining with chefprepared meals

› Transportation to and from area hospitals and physician appointments

› Therapy available six days a week

› Physical, occupational, and speech therapies

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

Balance<<page 7

and stability.

So, don’t let your age hold you back. With strength training, you can keep your balance and stay on your feet for years to come.

Right now at FYZICAL, we’re offering a free balance and gait assessment to help you feel more confident on your feet and reduce your risk of a fall that could lead to serious injury and potential loss of independence.

During your free balance and gait assessment you’ll be able to talk to a physical therapy expert, ask all of your questions and we’ll be able to help you get back to feeling strong on your feet, and provide you with the very best treatment options to suit you and your recovery!

If this problem has gone on too long and you’re ready for some answers call our Waukesha clinic at 262-349-9297 to arrange your free balance and gait assessment.

Eye<<page 13

al). “This is especially important if you take medications for high blood pressure, diabetes, asthma, infections or arthritis, since these may affect your vision and/or adversely react with certain eye medicines,” says medical optometrist David Scheidt, OD.

Questions to Ask

A respected continuing education lecturer for fellow eye care professionals, Daniel Paskowitz, MD, PhD, encourages patients to be educated partners in their care by reading the free booklets and handouts his practice offers. He also suggests asking the following questions:

• What is my visual acuity–20/__?

• Do I have any eye disorders?

• What caused my condition?

• Is this condition hereditary? Should my family members be checked?

• How will it affect my vision and lifestyle—now and in the future?

• Should I watch for and notify you of any particular symptoms?

• What tests do I need? Why? When?

• What is the best medical/surgical treatment for me?

• When will treatment start, and how long will it last?

• What are the risks, side effects, benefits and success rates of treatment?

• Are there foods, drugs, or activities I should avoid?

• Are other treatments available?

• If I need to take a medication, what should I do if I miss a dose?

• Would diet, exercise or lifestyle changes improve my condition?

• Would eye-related vitamin and mineral supplements be helpful?

• When should I schedule my next appointment?

Free Information

Eye Care Specialists’ doctors are dedicated to providing the highest quality, diabetic, glaucoma, cataract, and macular degeneration care. They frequently lecture to the public and fellow physicians and have written their own series of booklets on these conditions. Call 414-321-7520 ext. 207 for FREE copies. If it’s time for an eye exam or you would like a second opinion (which is typically covered by Medicare and/or insurance), Eye Care Specialists has offices on 7th & Wisconsin Ave., Mayfair Road across from the mall, or 102nd & National Ave. They also offer information at www.eyecarespecialists.net.

Clean<<page 31

While you’re already straightening up the house, it’s also a great time to do a few quick safety checks. Make sure you check the batteries for your smoke detectors and carbon monoxide alarms or proactively change them if it’s been a while. Go through your fridge and medicine cabinet to check expiration dates and dispose of anything that’s too far past its shelf life for comfort. And don’t forget to check whether your flashlights still work (because we’ve all experienced the annoyance of dead flashlights in an unexpected power outage, right?).

Delegate tasks

Finally, don’t be afraid to ask for help or delegate cleaning tasks to family members, friends, or professional cleaners. Many seniors find relief and peace of mind by hiring cleaning services to handle the more strenuous or time-consuming cleaning tasks. No matter how big or small of a job you have, there’s probably a service that exists to handle it.

As you get used to these habits, housework will become less burdensome and more efficient. You can always modify these cleaning tips for seniors according to your specific needs and capabilities, too.

If you’re in the mood for a big annual cleaning session, check out our spring cleaning tips that work year ‘round!

how will you spend it?

Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call home.

Individualized services, life-enhancing amenities, and compassionate, professional staff are the foundation of all we do.

Choose from a range of spacious studio and one-bedroom apartments with assistance available from staff 24 hours a day, every day.

Independence when you want it, assistance when you need it. Oak Park Place.

We’ll help you every step of the way.