Modern Health and Living 2022 by Modern Health and Living

MHL

March 2022 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

diet and lifestyle changes can reduce inflammation Senior Nutrition

Sleep Myths and Truths

the nutrition edition Preventing Cancer with Diet Changes The Health Benefits of Eating Dandelion Greens

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

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EDITORS NOTE

THE NORTH SHORE’S PREMIER HOLISTIC

Be mindful in every aspect of your life! I am sure you have seen this opening line in my editor’s note time and again. I am sure the surrounding news of the war happening has had a huge impact in our mental psyche. We want to live our lives in pure bliss and happiness and then something, out of our control, fills our day with anxiety and hurt. Not understanding why a cruel act is happening. But what can we do? Kindness. Be kind. We have no idea what anyone is going through. We have never been perfect ourselves. You can make or break someone’s day. This month let’s train our brains to be mindful of just that. This got me thinking. The life we fantasized about, may work out to be not so great at times and for reasons that are not in our control. But, we can focus on the positive. It’s our choice. Let’s bring every emotion we have for this horrific war and bring in the kindness that is needed to everyone around us. Open a door for someone. When you are are asked, “How’s your day going?” say Awesome! Throw out the judgement. The older we get we sometimes look back and really say “Why was I so obsessed with that?” The fight we give to make ourselves be the smartest, the coolest, the most exciting person in the room, etc. Why? Don’t we realize that everyone feels the same way? Let’s really work at understanding. We all share the same air and not one person deserves more than others. I hope for peace. Peace in all ways needs to surround us to live a fulfilled life. Invoke Kindness. I am so glad you are reading the March edition. Yes, it’s nutrition month and boy did we saturate this issue with articles made for the foodie in all of us. Welcome the warmer weather, be mindful and eat in good health. Bon Appetit!

AmandaLewis

MHL

MODERN HEA

Sleep Myths and Truths

the nutrition edition The Health Be nefits of Eating Dandeli on Greens Preventing Ca ncer with Diet Changes

March 2022 EDITION

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contact For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com. Subscriptions are $20 per year. Thanks for reading MHL. disclaimer MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care. thanks Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living. images 123RF.com, Istock.com

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Prioritizing salads is indeed a step forward From the Editors of E - The Environmental Magazine Dear EarthTalk: I’ve recently been really into salads and have been wondering does my consumption of more salads and less meat help fight climate change? --

Penelope Marie, via e-mail Prioritizing salads is indeed a step forward, as meat and animal products lead to pollution and the production of greenhouse gasses that trap heat in the atmosphere and lead to global warming. Methane emissions from cows is a significant source of greenhouse pollution, but livestock agriculture also contributes to global warming in other ways. In fact, the global meat industry would be the third largest polluter if it was a country after the United States and India. Worse, 58 percent of food emissions come from animal products alone. Another contributing factor is improper storage methods leading to immediate declines in water quality when antibiotics and feces-borne diseases such as e. coli enter waterways. Several containment failures for pig feces in North Carolina in recent years highlight the severity of the problem. Plant-based diets have the potential for reducing one’s carbon footprint. A carbon footprint is how much each person contributes to climate change through their consumer behaviors, including their support of factory food production. If you’re one of the 89 percent of Americans who eat meat and other animal products, you’re complicit with factory farming techniques. However, choosing to minimize your meat consumption—by eating salads—can help break this cycle. In fact, a recent study in the journal Food Policy finds that cutting meat consumption in half can reduce a typical American’s carbon footprint by some 30 percent. Some argue that so-called “ethical consumption” is less significant a factor than institutional action—and therefore individual actors don’t have the capacity to shift global climate problems. But this line of reasoning fails to take into account the importance of citizen and consumer action in shifting societal behaviors. Indeed, consumers can work in tandem with governments and businesses. This could include boycotting meat, advocating for social change or volunteering with or donating to related nonprofit and/or political campaigns. Voting for candidates who take the climate crisis seriously is also an important way individuals can make a difference. Finally, consider other ideas to reduce your carbon footprint even further. Salads are a great start, but staying mindful of what one puts into a salad is also important. Consider reducing quinoa and almond consumption. Quinoa degrades soil quality. Almonds siphon water away from people and animals, which contributes to drought conditions in California. Focusing on reducing meat consumption as much as possible may also be helpful, including switching to vegetarian proteins such as beans or reducing a reliance on proteins as the centerpiece of a meal. Even if you’ve already done a great job reducing your carbon footprint in other ways, think about how much more you could be contributing by reducing or eliminating meat from your diet.

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The Health Benefits of Eating Dandelion Greens By Sylvie Tremblay, MSc While dandelions are likely less than welcome on your lawn during the warmer months, they should be more than welcome on your plate. Their leafy greens offer a bitter, peppery flavor that works well raw or cooked. They’re low in calories -- each

2-cup serving contains just 50 calories -- and come packed with vitamins and other nutrients important for good health. Add dandelions to your diet to reap the health benefits of their impressive nutrient content. Lutein and Zeaxanthin Dandelion greens come loaded with lutein and zeaxanthin, two nutrients important for healthy eyesight. Two cups of dandelion greens -- a serving size that counts as 1 cup of vegetables, under U.S. Department of Agriculture dietary guidelines -- provide 15 milligrams of lutein and zeaxanthin. Both nutrients filter light as it enters your eyes to protect eye tissues from light-induced damage. Consuming at least 12 milligrams combined of lutein and zeaxanthin daily lowers your risk of cataracts and age-related macular degeneration, according to the American Optometric Association. Vitamins A and K Dandelion greens also provide considerable amounts of vitamins A and K. Both nutrients affect your blood. Vitamin K regulates the formation of blood clots, while vitamin A supports new blood cell growth. Vitamin A also plays a role in eye function and supports your immune system, while vitamin K helps maintain healthy bones. Each serving of dandelion greens boasts a vitamin A content of 11,177 international units and a vitamin K content of 856 micrograms. This provides your entire recommended daily intake of both nutrients, according to the Institute of Medicine. Calcium and Vitamin C Incorporate dandelion greens into your diet as an excellent source of vitamin C, as well as a vegetarian-friendly source of calcium. Vitamin C and calcium both positively affect your bones -- you need calcium to maintain bone density and rely on vitamin C to produce collagen, which makes your bones resistant to damage. Both nutrients also support nerve cell communication and contribute to nervous system function. A serving of dandelion greens provides 206 milligrams of calcium, or 21 percent of the recommended daily intake for most adults, according to the Institute of Medicine. Each serving also contains 39 milligrams of vitamin C -- 43 percent and 52 percent of the recommended daily intakes for men and women, respectively. Consuming More Dandelion Greens Raw dandelion greens’ bitter taste might take some getting used to, but cooking the greens mellows their flavor. Try sauteing them in low-sodium broth along with diced onions or minced garlic, or steam them for a healthful side dish. Alternatively, mix chopped dandelion greens with other leafy greens -- such as spinach or romaine lettuce -- for a flavorful and nutrient-dense salad. Add a handful of greens to your favorite soup, or use a few dandelion leaves in a sandwich or wrap for flavor. This article origanally appeared on livestrong.com.

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10 Healthy Snack Ideas By coming up with healthy snack ideas and preparing them in advance, you can fend off those cravings and satisfy hunger while sticking to your health goals! Let’s check out these healthy snack ideas and look at their nutritional benefits! Apples with nut butter Nut butters are a great source of heart-healthy monounsaturated fats that can help you feel satisfied after your snack. Peanut butter and almond butter are two popular options that pair well with fresh, crunchy, fiber-filled apples. Just choose natural nut butters without added sugars. You can also use celery and raisins instead of apples to recreate the nostalgic “ants on a log” snack! Veggies and hummus Hummus is a wonderful Middle Eastern spread that offers a healthy, versatile snack option. These days, most grocery stores have a many different hummus flavors, from traditional to garlic to roasted red pepper. This chickpea-tahini dip is an excellent source of plant protein and fiber, fights inflammation, and boosts heart health. Pair it with carrots, cucumbers, peppers, or your other favorite veggies! Guacamole dip Any veggie you can eat with hummus also pairs well with guacamole dip! Avocados offer another satisfying healthy fat with a variety of antioxidants to boot. Other healthy natural ingredients in guacamole can include hot peppers, garlic, lime juice,

cilantro, and tomatoes, which combine for a flavor explosion. A handful of nuts This healthy snack idea has the same health benefits as nut butter with fewer steps! Here are nine of the healthiest nuts, including almonds, pistachios, walnuts, and more. Since nuts are calorie-dense, a small handful is all you need to boost your energy. Whole grain toast Sometimes the perfect snack for a cold day is a piece of toast with a little butter, cinnamon, or low-sugar fruit jam. Whole grains are healthy ingredients that lower your risk of chronic diseases like diabetes, heart disease, cancer, inflammation, and more. Sprouted whole grain bread is probably at the top of the health rankings, but other great options include whole-wheat bread, whole-grain bread with oat and flax, and more. Roasted chickpeas Do you prefer crunchy snacks instead of dips? Roasted chickpeas are a fantastic option that’s easy to make! All you need is an oven, some olive oil, and your favorite spices for a protein-packed healthy snack. Air-popped popcorn Most microwaveable popcorn is packaged with a lot of oil and salt, but if you pop your own, you can control the ingredients and make a healthier snack. You don’t even need a popcorn machine if you follow a stovetop popcorn recipe. Put on a movie and enjoy the fiber and antioxidants you’re munching down! Kale chips Kale chips are one of those healthy snack ideas that don’t sound very good until you try them. They’re crispy, flavorful, easy to make, and downright addictive! Some favorite kale chip seasonings (beyond the classic salt and olive oil) include garlic powder, nutritional yeast (which gives an umami, almost cheesy flavor), soy sauce, or hot sauce. Fruit smoothies A smoothie can work as a breakfast, a lunch, or a snack, depending on how nutrient-dense and caloric you want to make it! Smoothies are incredibly customizable — you can pick any combination of fruits, add a handful of healthy greens, and use protein powder for muscle-building power. Check out this green smoothie guide! Healthy muffins For a hearty grab-and-go snack option, choose a healthy muffin recipe to bake in advance of your work week! From zucchini muffins to pumpkin muffins to healthy blueberry or apple muffins, they’re a tasty option to have on hand. Focus on recipes that use whole grains and use minimal or natural sweeteners

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9 Unexpected Things That Happen When You Abandon Your Workout Routine By Linda Melone WHAT happens when I quit working out?? It happens to the best of us: You get injured, find yourself working around the clock or are otherwise forced to put exercise on the back burner for a while. And when the holidays roll around, you’re also provided an incentive to eat and drink and skip your workouts until January. But a day or two can easily stretch into weeks or even months, and you’re right back to square one. In technical terms, you’ve become “deconditioned.” In fact, 25 to 35 percent of adult exercisers quit working out within two to five months of starting, according to the American College of Sports Medicine (ACSM). How quickly your fitness level declines depends on several factors. Some may surprise you.

1. Cardiovascular Fitness Starts to Tank After One Week Aerobic fitness is defined as the ability of the body to transport and utilize oxygen from your blood in your muscles. This measure, also known as VO2 max, decreases after as few as one to two weeks of inactivity, says Danielle Weis, doctor of physical therapy with Spring Forward Physical Therapy in New York City. “The functional capacity of the heart also decreases. After three to four weeks of bed rest, your resting heart rate increases by four to 15 beats, and blood volume decreases by five percent in 24 hours and 20 percent in two weeks.” 2. You Lose Cardiovascular Fitness More Slowly If You’re a Seasoned Exerciser If you’re new to fitness and recently started working out (less than six months), you’ll lose fitness faster than someone who’s been exercising a year or longer, says Brad Thomas, M.D., orthopedic surgeon and UCLA chief of sports medicine. “You’ll lose up to 40 percent of your cardio fitness, but your fitness VO2 max will still be higher than someone who’s never exercised,” he says. For example, you take two people: one who’s exercised regularly for two years and the other for only two months. If both stop working out, they will both lose all their gains quickly — by about six weeks. “But the well-trained athlete will lose about 40 percent and then plateau,” says Thomas. So trained athletes lose less fitness than sedentary people who’ve only recently started exercising. 3. Flexibility Loss Occurs Quickly You lose the benefits of flexibility quickly if you take any substantial time off from stretching, says Michele Olson, professor of exercise science at Auburn University in Montgomery, Alabama. “After a bout of flexibility exercise, the muscles and tendons begin to retract to their typical resting length — particularly if you sit during your commute regularly and/or sit at a desk at your job.” Olson notes that you’ll notice a loss of flexibility in as few as three days, with even more pronounced changes occurring at the two-week mark. “Stretching should be done at least three times a week — if not daily,” she says. 4. Strength Starts to Diminish After Two Weeks When you quit strength training, changes in your muscles begin to occur within days, says exercise physiologist Michelle Olson. “Muscle, when not receiving its regular challenge, will start to lose protein, which is absorbed into your circulation and excreted via urination. Small but meaningful loss in muscle protein (the building block of the contractile units for each muscle fiber) can begin to occur in 72 hours.” Noticeable changes when attempting to lift your usual amount of weight show up WORKOUT>>page 47

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Local Eye MDs provide tips to steer safely through winter’s dark & snow By Cheryl L. Dejewski Most people dislike driving at night, and the reason is simple—you can’t see as far or as well as you can during the day. Darkness makes driving a challenge; snow compounds the problem. The doctors at Eye Care Specialists ophthalmology practice offer the following facts and tips to keep you and your vehicle safer on the road. The Vehicle -“Keep your head and tail lights clean. If you aren’t washing the whole car, occasionally use a damp cloth or sponge to remove the film of dust and dirt that accumulates on the lenses. The better you can see and be seen, the better your chances of avoiding a crash. In winter, make sure they are clear of snow and ice,” notes Mark Freedman, MD, an ophthalmologist with 30+ years of experience. -Keep your windshield clean inside and out. Dirty streaks will seem even worse in the glare of oncoming lights. Take the time to scrape the windows—don’t rely on just your defroster and wipers to do the trick. Ice can quickly build up and drag back and forth, reducing your visibility to tiny open patches of light.

-Several times a year, have someone stand outside of the car to check that all lights and turn signals are operating properly. The Driver -“Problems with glare and seeing to drive at night usually start in your early 50s. The average 60-year-old needs seven times as much light as a 20-year-old to perform the same task. Older adults also experience a reduction in reaction time. These facts, however, can be counterbalanced by the years of experience spent behind the wheel, as well as an alert mind to surroundings,” reports local eye surgeon Daniel Ferguson, MD. -Don’t wear sunglasses at night to try to reduce glare. Any lens that reduces the brightness of headlights also reduces the lights reflected from dimly lit objects at the side of the road, particularly pedestrians. -Don’t drink and drive. Besides obvious reasons, alcohol can drastically slow visual recovery from glare. Tips & Techniques -Head of Ophthalmology at Aurora Sinai Medical Center Brett Rhode, MD, advises, “If you’re wondering whether or not it’s dark enough to turn on your lights . . . it is. They may not help you see any better, but they will make it easier to see you—thus reducing the chance of an accident.” -Since you can’t see as well at night, you have less time to stop when you spot trouble as you would in daylight. Reduce your speed accordingly. -Never flash your brights at oncoming drivers who fail to switch to low beams. Switch your own lights to low, and then avoid the approaching glare by looking at the right edge of the road and using it as a guide. Look Ahead -“When you look ahead, don’t look only as far as your headlights light up the pavement. This habit limits your visual range. Instead, peer ahead into the area that is only faintly illuminated. You may pick up the faint glow of a distant headlight or some movement that will alert you to a possible hazard,” suggests Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard and Johns Hopkins. -Take curves slower at night. Since your headlights are pointing straight ahead off of the road, your view of the curve is considerably reduced. Be Aware of Any Limitations Caused by Eye Diseases -According to a study in the Journal of the American Medical Association, people who have cataracts are twice as likely to have a car accident as people who have their cataracts removed and replaced with an artificial lens implant. (A cataract is a painSAFETY>>page 45

MARCH 2022 MHL 11

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subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia. Bone health is something few aging adults worry about, but they should. Women WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? vulnerin particular. Unfortunately, after menopause, women’s bones are extremely There is currently no cure for dementia but there are non-drug and able to bone loss, and their risk of developing the disease increasesdrug withtreatments age. The which can help with slowing the symptoms of dementia. loss of bone density not only results in frailty, but it increases the chances of serious Brain stimulation breaks and fractures. can help slow the progression, especially early in the disease. Engaging in are creative orissue makefor a person as leading word games, While this activities certainly that is a critical health womenthink in thesuch years up to matching, or learning new information are valuable as long as the person doesn’t get menopause and afterwards, at Home Instead Senior Care we firmly believe in keepfrustrated because it is too difficult for them. ing bones healthy at any age, for both men and women. Here are some of the best tips important to remain Isolation we Socialization know to helpisprevent or slow down engaged. bone density loss: can be decreased with visits· from family and friends, attending events, going to seniorofcenters, connecting Get Your Calcium: According to the National Institute Health,orwomen over with others through Facebook or Skype. age 50 should consume 1,200 mg daily. Men between the ages of 51 and 70 should Exercising minutes daymen 5 times week, eating a healthy diet, consume 1,00030mg a day, aand over a70 should consume 1,200 mgand per managing day. This chronic diseases such as diabetes or high blood pressure can help slow the progrescan be done by eating calcium-rich foods such as low-fat dairy products; orange sion. cereals, and other foods fortified with calcium; dark green, leafy vegetables juice, with familiar routines and and salmon environments. Stress doesn’t cause delikeDecrease broccoli stress and collard greens; sardines with bones; soybeans, and nuts, mentia, but can worsen the symptoms. and taking calcium supplements. may helpD: improve function, mood, or calcium, behavior.but Formany some,peothe ·Medication And Your Vitamin Vitaminmental D helps the body absorb drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine ple, especially seniors, don’t get enough exposure to sunlight to fill their Vitamin D (Razadyne) are helpful delayolder, someour of the symptoms of mild to moderate demenrequirement. Also, as wetogrow need for vitamin D increases. People ages tia. Memantine (Namenda), may be prescribed for treatment of moderate to 51 to 70 should consume at least 600 international units (IU) of vitamin D daily.severe PeoAlzheimer’s Disease. andHelp antipsychotics may ple over age 70 shouldAntidepressants, consume at leastantianxiety, 800 IUs daily. the sunshine dobe itsprejob scribed to treat depression, excessive anxiety, or hallucinations. by consuming foods like herring,

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sardines, salmon, tuna, liver, eggs, and fortified milk and foods. Also, talk to your doctor about how much D you should be getting (it’s possible to get too much) and whether you should take a supplement. · Enjoy Physical Activities: Even just 30 minutes of physical activity a day can help keep your bones strong. Making time now for exercise, whether it’s walking, dancing, stair climbing, gardening, or yoga could prevent fractures and breaks later. Take a Bone Density Test: Women over age 65 and all men over 70 should have an annual bone density test, which assesses bone health and the risk of fractures. Medicare and many private insurers cover this safe, painless test for eligible people. · Talk to Your Doctor about Medications: If you’re concerned about bone loss, your doctor may be able to prescribe something to slow it down, improve density and lessen the risk of fractures. · Kick the Habits: Smoking and heavy alcohol use can decrease bone mass and increase the chance of fractures. For more information about the well-being of seniors and those who care for them, please contact Home Instead Senior Care at 414-8825464.

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diet and lifestyle changes can reduce inflammation Early symptoms of chronic inflammation are subtle, vague and can go undetected for a long period of time: I used 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 (long-term) 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.

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Mindfulness for Your Health

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ZZZ EURRNILHOGKHDOWKDQGZHOOQHVV FRP The Benefits of Living Moment by Moment Paying attention to what’s going on right this second can be hard. We often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past we can’t change. We can miss out on experiencing the present. It’s possible to train yourself to focus on the present moment. You become aware of what’s going on inside and around you—your thoughts, feelings, sensations, and environment. You observe these moments without judgment. This is called mindfulness. “We’re looking at our thoughts and

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feelings with curiosity, gentleness, and kindness,” explains Dr. Eric Loucks, director of the Mindfulness Center at Brown University. Mindfulness has its roots in Buddhist meditation. Meditation is a practice that aims to increase awareness of the mind and concentration. In recent years, mindfulness has become a household term. Mindfulness programs are now commonly found in schools, workplaces, and hospitals. Mindfulness can involve a sitting meditation that’s practiced in a quiet space. In this practice, you focus on your breathing or sensations in your body. If your mind wanders—like thoughts popping in about things you need to do— you try to return your mind to the present moment. But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating. You can also be mindful while interacting with others. Health Benefits of Mindfulness Studies suggest that focusing on the present can have a positive impact on health and well-being. Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain. “For many chronic illnesses, mindfulness meditation seems to improve quality of life and reduce mental health symptoms,” says Dr. Zev Schuman-Olivier of Harvard University. One of the first mindfulness-based therapies was used for depression. Many studies have shown that it can be effective for some people. Mindfulness appears to help with depression in two ways. First, it helps you develop the ability to stay grounded in the present, explains Dr. Sona Dimidjian

of the University of Colorado Boulder. She studies the use of mindfulness-based treatments to prevent relapse of depression, including among pregnant women. With depression, “your attention can get hijacked into the past or future,” she explains. You spend time focusing on past negative experiences or worrying about things to come. Second, mindfulness can help you “de-center” from such thoughts. “It’s like being able to sit on the riverbank and watch thoughts floating by like leaves on a stream,” Dimidjian says. “Developing the skill of mindfulness can help stop you from being pulled into any one thought and carried down the stream. People often experience thoughts like, ‘nothing ever works out for me,’ or ‘it’s always going to be this way. Over time, and with practice, you can develop the ability to stand back from these painful thought patterns.” Researchers are now studying whether mindfulness training can help with a variety of other conditions, including PTSD, eating disorders, and addiction. Schuman-Olivier is looking at whether mindfulness can help reduce anxiety among people being treated for opioid use. This could help prevent relapse. Developing Healthy Habits Being mindful may also help you make healthier choices. Loucks’s team at Brown created an eight-week mindfulness program for people with high blood pressure. They studied whether the program increased participants’ awareness of their habits. This included how they ate. The study found that participants chose a healthier diet after taking the course. You can bring mindfulness to your eating habits, too. Studies suggest that it can help reduce binge eating and emotional eating. Paying closer attention to your body can help you notice signals that you’re full and help you better enjoy your food. This body awareness seems to be one part of how mindfulness helps people adopt healthier habits. If you’ve just eaten a jelly donut, you may be more likely to notice an unpleasant sugar crash, Loucks explains. Remembering this can help you to make better food choices in the future. This goes for positive feelings too. “With physical activity, just about everybody feels better afterwards. So, with mindfulness training we’re aware of it improving our mood, and then we can use that reward to actually train ourselves,” Loucks says. Mindfulness may also help with setting a goal. “We can place our mind on being more active or eating more fruits and vegetables. And if we place our intention there, it may be more likely that we’re going to carry through and make it happen,” Loucks explains. Learning To Be Mindful If you want to practice mindfulness, there are many online programs and apps. But they’re not all created equal. Experts suggest looking for resources from medical schools and universities. Check to see if they’re evidence-based.

Dimidjian’s team developed an eightweek self-guided online mindfulness program. Her studies showed that the program helped reduce symptoms of depression more than a standard treatment alone. “If you end up having difficulty with an app, though, don’t take it personally or think that you’re somehow bad at mindfulness, or it’s not meant for you,” Schuman-Olivier says. You can also try finding a teacher or someone with the skills to guide you in mindfulness training. And just like any skill, mindfulness takes practice. “Just because something is simple, doesn’t mean that it’s easy,” Dimidjian says. Mental training can take time and dedication. Aim for a few minutes of mindfulness each day to start. A body scan meditation can be a good way to connect with your body. It helps make you aware of how your body feels as you mentally scan from head to toe. Start in a comfortable position with your eyes closed. Take several deep breaths. Then, notice your feet. How do they feel? Let your scan travel up your body— legs, stomach, arms, hands, neck, and finally, head. Notice any sensations or discomfort. Try not to change or judge these feelings—you’re simply checking in. Doing body scans on a regular basis can help increase mindfulness.

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Being Mindful Becoming more mindful requires practice. Here are some tips to help you get started: *Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.

*Enjoy a stroll. As you walk, pay attention to your breath and the sights and sounds around you. If thoughts and worries enter your mind, note them but then return to the present. *Practice mindful eating. Be aware of taste, textures, and flavors in each bite. Listen to when your body is hungry and full. *Do a body scan. Bring your attention to how each part of your body is feeling. This can help you connect with your body. *Find mindfulness resources including online programs and teacher-guided practices. MARCH 2022 MHL 17

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Managing Blepharitis Illustration of a person cleaning their eyelid with a washcloth You probably don’t give your eyelids much thought. But many conditions can irritate them. One of the most common issues is called blepharitis. Blepharitis is an inflammation of the eyelid. It can affect the inside or the outside of the skin that lines the eyes. The condition can make your eyelids red, swollen, irritated, and itchy. It can also cause crusty dandruff-like flakes to form on your eyelashes. Though rarely dangerous, blepharitis may cause discomfort and pain. The main cause of blepharitis is extra growth of the normal bacteria found on your skin. Other conditions, including allergies, rosacea, certain mites, dandruff, or oily skin can increase the risk of this bacterial overgrowth. Blepharitis can lead to other eye problems. Common ones include a stye, which is a red, painful bump on the eyelid caused by a blocked oil gland. A chalazion is like a stye, but doesn’t hurt, though it can make your eyelid swell and turn red. Very rarely, blepharitis can cause damage to the cornea—the clear outer layer at the front of your eye. Blepharitis often contributes to another common eye problem called dry eye. In this condition, oil and flakes alter the thin layer of tears that sits across the surface of your eye. This can make your eyes feel dry. But some people’s eyes instead feel watery or teary because their tears aren’t working correctly. That’s because of inflammation on the eye’s surface. “Patients with dry eye tell me that their eyes water all the time, especially in windy environments,” explains Dr. Jason Nichols, an eye doctor who studies dry eye diseases at the University of Alabama at Birmingham. Once someone develops blepharitis, it never totally goes away. But flare ups can be managed and prevented. Most people can keep the condition in check with good eyelid hygiene. See the Wise Choices box for easy tips on eyelid care.

“But people have to be consistent and clean their eyes daily,” says Nichols. Some people with blepharitis may be prescribed antibiotics. Others need medications to reduce inflammation or keep their eyes moist. If you have recurring irritation of your eyes or your eyelids, Nichols says, “see an eye care provider, and make sure you get an accurate diagnosis.” Nichols’ research team is working on developing imaging and other methods to look closely at the surface of our tears and oil glands in the eyes. This may help them better understand what happens when the eyelids get irritated. “We often take our eyes for granted, but when things go wrong, it really does have an impact on quality of life,” Nichols says. Lifestyle and home remedies Self-care measures might be the only treatment needed for most cases of blepharitis. Clean your eyes daily If you have blepharitis, follow this self-care remedy two to four times a day during flare-ups and once or twice a day after the condition is under control: Apply a warm compress over your closed eye for a few minutes to loosen the crusty deposits on your eyelids. Firmly but gently massage the eyelids, using a clean washcloth or a clean finger. Immediately use a clean washcloth or cotton-tipped applicator moistened with warm water and a few drops of diluted baby shampoo or an over-the-counter eyelid cleanser to wash away oily debris or scales at the base of your eyelashes. Use a different clean cloth for each eye. In some cases, you might need to be more deliberate about cleaning the edge of your eyelids at your eyelashes. To do this, gently pull your eyelid away from your eye and use the washcloth to gently rub the base of the lashes. This helps avoid damaging your cornea with the washcloth. Ask your doctor whether you should use a topical antibiotic ointment after cleaning your eyelids in this way. Rinse your eyelids with warm water and gently pat them dry with a clean, dry towel.

NUTRITION a key element in good health As an Oriental Medicine Doctor our training encompasses the elements that have helped people for more than 3,000 years. Some of these elements are acupuncture and herbs. However, we also received training in other modalities and an important part of our training is in nutrition. Even 3,000 years ago the Oriental Doctors were very interested in what you eat and how it effects your health. With good nutrition you can live a healthier and more fruitful life. More research is proving that good nutrition is essential for good health. Without good nutrition it is very hard to stop some illnesses and restore good health to sick or injured persons. The big question is “what is good nutrition?” There are so many different facets to nutrition that it seems impossible to make “blanket statements”. The relationship between the human body and nutrition is complex and ever changing. This complexity is also causing many claims of healthy eating habits that are not always true or backed by true research. What does a person need to do to eat healthy and keep their good health? There is no simple answer. You get informed and do the best you can. If you are trying to eat healthy, then, that is a good start. Keep track of what you eat and how much; you may be surprised. Also, learn to read the labels and look for the best choices. Be careful to not be too trusting of advertising claims. Their job is to make everything appear good and healthy. This is not always in line with the facts. You need to be a well informed consumer. Read as much as you can on nutrition and how it can affect you. Fortunately we all have access to a great deal of information via the internet. If you don’t have a computer you can go to your local library and they can help you to access the internet. Again, separate the advertising articles from real research. Just because claims are made by someone, it is not always true. The type and quality of the food you eat is important. A good variety of proteins, vegetables and fruit is important. It

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:KLSODVK ,QIDQW &ROLF +HDGDFKHV 0LJUDLQHV 70- 3DLQ 3RVW &RQFXVVLRQ 6\QGURPH is also important to avoid excess sweets and fast food. It is not that you must follow a strict regimen, but, you should be moderate in your food choices and avoid binge eating. In the last 7 years or so the much touted food pyramid has changed three different times and is no longer a pyramid. Today it is a circle of health to better enable us to understand the interaction between all of the food groups. It would be like the “round table” of old; no one food is at the pinnacle. Each food group is important in its own way. Today there are companies that make whole food supplements to help supply the necessary vitamins and nutrients that are missing in so many foods. These supplements help to bolster our auto-immune system, strengthen the metabolic processes of the body and help to repair damage to organs, muscles, nerves, ligaments and bones. While there are quite a few supplements that are made from synthetics process, it is not always used by the body in the intended way. Naturally occurring vitamins and minerals are the best and most useful sources of help for the body functions. We in Wisconsin are blessed to have the largest, and best, whole food supplement manufacturer right here in Palmyra, Wisconsin. This company has been in business since 1929 and uses only organic products in its process. Reported sales in 2010 were $108,000,000. Wow, and it seems that this is a well kept secret. The company is Standard Process and is only available through healthcare professionals. To summarize, you should take charge of your own nutrition. Be smart about your food intake, be moderate in eating, follow the food circle and supplement areas of deficiency to achieve a better health and wellness without drugs. It is not just about living longer. You want to live longer in good health and you play an important part in that outcome. Get more involved in your health care and nutrition. You will be glad you did!

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How much sleep you need changes with age. Experts recommend schoolage children get at least nine hours a night and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night. There are many misunderstandings about sleep. One is that adults need less sleep as they get older. This isn’t true. Older adults still need the same amount. But sleep quality can get worse as you age. Older adults are also more likely to take medications that interfere with sleep. Another sleep myth is that you can “catch up” on your days off. Researchers are finding that this largely isn’t the case. “If you have one bad night’s sleep and take a nap, or sleep longer the next night, that can benefit you,” says Wright. “But if you have a week’s worth of getting too little sleep, the weekend isn’t sufficient for you to catch up. That’s not a healthy behavior.” In a recent study, Wright and his team looked at people with consistently deficient sleep. They compared them to sleep-deprived people who got to sleep in on the weekend. Both groups of people gained weight with lack of sleep. Their bodies’ ability to control blood sugar levels also got worse. The weekend catch-up sleep didn’t help. On the flip side, more sleep isn’t always better, says Brown. For adults, “if you’re sleeping more than nine hours a night and you still don’t feel refreshed, there may be some underlying medical issue,” she explains. 1. Exercise at any point during the day can help you sleep better, but between 5 and 7 p.m. is the time when exercise’s biological benefits are multiplied. For good sleep, get at least 20 minutes of vigorous exercise five days a week – but never within three hours of going to bed. 2. Gentle mind/body exercises are fine just before sleep. Yoga, tai chi, and similar routines are a perfect, sleep-inducing nightcap.

3. If you are inactive, adding a 10minute walk every day could improve your likelihood of a good night’s sleep. Making this small change and gradually work your way up to more intense activities like running or swimming, which could help you sleep better. 4. Try a rhythmic breathing exercise before bedtime. To start, inhale for a count of four, and then exhale for a count of four (all through the nose, which adds a natural resistance to the breath). 5. Try left nostril (Ida) breathing for relaxation. Take your right hand and, with your fingers outstretched, block off your right nostril by putting gentle pressure on it with your right thumb. Be sure to keep the rest of your fingers straight and pointing up towards the sky. With a long, slow, deep breath, gently inhale through your left nostril. Then, just as gently, exhale long, slowly and completely, again, through the left nostril. Relax deeper with each exhale as you breathe out tension and stress. 6. Avoid caffeine after 2 p.m. Caffeine has a half-life of six hours in your body; six hours after your last sip, half of it is still in your body. Limit yourself to 300 mg (about three cups of coffee) per day, all before 2 p.m. 7. Create an environment that is conducive to sleep that is quiet, dark, and cool with a comfortable mattress and pillows. Pillows that are too fat or too flat cause problems. Your pillow should be just the right size to support your neck in a neutral position. For side sleepers, the nose should align with the center of the body. Stomach sleeping twists the neck and is best avoided. 8. Use your bedroom only for sleep to strengthen the association between your bed and sleep. It may help to remove work materials, cellphones, tablets, and other computers and televisions from your bedroom. Whether it’s calming your mind in a complimentary yoga class or working out with a personal trainer, Elite Sports Clubs provides numerous ways you can exercise, and therefore improve your ability to sleep better at night.

Redefining Health

Why Hormone Balance So Important for Your Health By Kalpana (Rose) M. Kumar, M.D. H o r m o n e s organs of the reproductive system in a are proteins pro- woman. duced by endoThe pituitary gland secretes a stimucrine glands, the lating hormone called Follicle Stimulatmany glands in ing Hormone or FSH which triggers esour body which trogen production by the ovaries, located constitute the En- one on each side of the uterus. The ovadocrine System. ries contain hundreds of eggs. One egg is A woman’s ovaries are endocrine glands programmed to grow every month under that produce female hormones that regu- the influence of estrogen in a woman’s late a woman’s menstrual cycles, fertility, body after puberty till she reaches her reproduction and also menopause. The mid to late forties. This egg grows for ovaries are considered organs of both the about 14 days, then the pituitary secretes endocrine and reproductive systems. Luteinizing Hormone or LH which trigFor women to stay healthy, energetic gers the egg to leave the ovary and begin and youthful, two main hormones require traveling down the fallopian tube on its balance - estrogen and progesterone. Es- way to the uterus. Once this occurs, the trogen levels rise when a girl is around membranous sac where the egg popped 10 to 12 years of age, marking the start of out of called the corpus luteum, begins puberty. They are responsible for chang- to produce progesterone. es that occur in her body during puberty, Estrogen is required for a woman’s the most obvious being breast and uter- body to thicken the inner lining of the ine development and female body shape, uterus in preparation for a potential pregamong others. Once her ovarian clock nancy. It takes about 14 days to create begins cycling during puberty, ovulation this. Then she ovulates, releasing an egg begins around day 14 of her twenty-eight out of the ovary (ovulation), ready to be day cycle, once per month, triggering the fertilized by a sperm before it implants production of another hormone called in the prepared uterine lining. Progesprogesterone. Progesterone regulates terone’s role is to maintain this lining her once per month menstrual cycle and and prevent it from shedding, in case a also her ability to maintain a pregnancy pregnancy does occur. This is nature’s if the egg is fertilized. Progesterone also way of preserving a pregnancy and presupports her bones, joints, ligaments, venting miscarriage. Progesterone levtendons, nervous system, hair growth, els must be high enough to do this job, in memory, thyroid function, mood, vascu- other words, they must be high enough lar system and sleep cycle. to balance estrogen in a precise ratio Let me briefly explain how a woman’s (figure 1). reproductive system is regulated (1) by When progesterone levels are too low estrogen and progesterone. The pituitary due to stress, obesity, a poor diet, alcohol gland, also called the “Master Gland,” is use or presence of a significant amount located on the undersurface of the brain. of hormone disruptors, estrogen domiIt is considered the ‘symphony conduc- nates the ideal estrogen to progesterone tor’ of endocrine organs in both men and ratio and wreaks havoc in the body. A women, and produces specific stimulat- natural condition where progesterone ing hormones that trigger specific endo- levels are too low to balance estrogen crine organs to produce the hormones is in a woman’s forties as she ages. On they are responsible for. For the pur- average, after the age of 35, a woman’s pose of this article, I will only focus on progesterone level begins to fall, making the regulation of ovaries, the endocrine HORMONE>>page 27

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Revitalize Wellness Corner with Lee Zehm-Clay RN, BSN, FCN, HES St. Camillus Revitalize Wellness Manager With Spring arriving we often get the urge to begin an outdoor fitness program. The benefits of exercise go far beyond burning calories and weight loss. In fact, being physically active can reduce the inflammation of arthritis, improve your mental health and decrease the risk of heart disease.

The Importance of exercise for older adults

Exercise: 1) Keeps you young. It helps to stave off the decline in function that is associated with aging. 2) Increases endurance and heart health. Inactivity brings with it increased risk of high blood pressure, weight gain, and joint stiffness. 3) Improves arthritis and diabetes. Strengthening exercises build muscle, which makes joints more stable and improves use of glucose in the body. 4) Helps to lose weight. Along with cutting calories weight loss can reduce the amount of stress on the body’s joints thus reducing any damage caused. To get the full benefit of exercise one needs a balance of cardiovascular/aerobic (swimming, walking), strengthening (light weight lifting, resistance bands, T’ai chi) and flexibility (yoga, stretching) exercise. When you start a physical activity, start at a low level and increase slowly. Using the FITT principle (frequency, intensity, time, type) for physical activity helps you determine how to guide your fitness program. For example, to begin a walking program, start with walking just 10 minutes two or three days per week, perhaps as slow as 1-2 miles per hour (You should be able to carry on a gentle conversation while walking). Every 4-6 weeks bump up your frequency, intensity or time. As your exercise program progresses, your conversation should become somewhat more difficult. Hint: If your joints hurt when you increase your walking it’s better to move slower, decreasing the intensity, rather than to decrease your walking time. Until next time… To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.

MARCH 2022 MHL 23

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A new study found that awareness, vessel, it can be dangerous. control, and treatment of high blood presClots can form on the blood vessel sure has dropped among U.S. adults. walls to help them heal if they get damNearly half of adults live with high aged. Afterward, the clots usually disblood pressure, also called hypertension. solve. But sometimes a clot doesn’t get It’s defined as a blood pressure reading broken down as it’s supposed to. Clots of 130/80 mm Hg or higher, or by taking may also form when they’re not needed. medication for the condition. High blood Sometimes, clots break off a vespressure increases your risk of having a sel wall and travel through the blood to heart attack or stroke. other parts of the body. They may cause Many people don’t know they have a lot of damage, depending on where the condition. Symptoms usually ap- they block blood flow. Blood clots can pear only after damage to your heart and potentially harm the brain, heart, lungs, blood vessels. By identifying high blood or other organs. pressure early, you can work with your But researchers have made great doctor to control it. progress over the last few decades in Researchers examined how many managing blood clots. They continue to people with high blood pressure knew develop new ways to treat and prevent they had it and how many were receiv- such blockages. ing treatment. They looked at data from Clogs in the System a large national health survey on high Three main things can lead to dangerblood pressure. ous blood clots, explains Dr. Mitchell More than 50,000 adults were sur- Elkind, an expert on stroke at Columbia veyed from 1999 to 2018. Researchers University. “One isinto an abnormality in the Come to Milwaukee Catholic Home for our annual “Spring Wellness” Health found that high blood pressure affected blood that makes it more likely to Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. clot. The 30% adults infree 1999 and 32% in 2017. example, genetic causes, cancer, or eventofincludes health screenings such For as blood pressure checks, diabetes testTwenty years ago, about 70% of damage from smoking,” he says. “The ing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and adults with high blood wereContact second is when bloodatdoesn’t flow propraffle prizes, goodie bags,pressure and more! Linda Cardinale 414.220.3216 or aware they had the condition. This in- erly.” This can be a side effect of dislcardinale@milwaukeecatholichome.org to learn more. creased to almost 85% in 2013. But by eases and disorders of the heart or blood 2017, awareness dropped to 77%. vessels. Treatment declined, too. Almost 54% The third is damage to the lining of of those with hypertension had their blood vessels. One cause of such damblood pressure under control in 2013. By age is cholesterol buildup in the blood. 2017, that had dropped to 44%. Cholesterol is a waxy, fat-like substance “The reversal in hypertension aware- that can clump together to form plaques. ness is a real setback in the fight to re- If a plaque breaks apart, it can damage duce heart disease and stroke,” says the blood vessel. study author Dr. Paul Muntner from the Blood clots can happen to anyone, University of Alabama at Birmingham. at any age. But some people are at inBlood Clots Explained creased risk. These include older adults Clearing Blockages in the System and those with certain heart conditions. Your blood is an amazing, multi-purMajor surgery or a serious injury also pose substance. It flows continuously add risk. Obesity, being physically inacthrough the body, carrying oxygen and tive, and some medications can boost the nutrients to your cells. But if you get a chance of a dangerous clot, too. scrape or cut, some of this flowing liquid “And once you’ve had one blood clot, quickly turns to a protective clot. you’re at high risk of another one,” notes Clots are tangles of molecules and Dr. Nigel Key, an expert on blood disorblood cells that clump together. They ders at the University of North Carolina. help prevent blood loss when the skin Some infections may also increase breaks open. They also help stop infec- the risk of blood clotting. Recent studtions from getting inside the body. But ies have shown that the virus that causes when clotting happens inside a blood PRESSURE>>page 27

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SENIOR<<page 30

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PRESSURE<<page 25 COVID-19, SARS-CoV-2, can cause blood clots in some people. Symptoms of a Clot Blood clots can occur anywhere in the body. That makes it difficult to find them before they cause a problem, Elkind explains. The symptoms of a blood clot depend on where they are. A clot blocking blood flow to the brain can lead to a stroke. Strokes can cause sudden difficulty seeing, speaking, or walking. They can also make you feel weak, numb, dizzy, or confused. A clot that blocks blood flow to the heart can cause a heart attack. The most common signs are crushing chest pain and difficulty breathing. Others range from cold sweats to arm or shoulder pain. A clot in the lungs can cause shortness of breath, pain when breathing deeply, or even coughing up blood. A clot in a vein deep within the body is called a deep vein thrombosis, or DVT. Symptoms include swelling, pain, warmth, or red or discolored skin. These usually happen in your legs. Long periods of inactivity can increase your risk. “Compared with a heart attack or stroke, there’s low awareness of the symptoms of deep vein thrombosis,” Key says. Many symptoms overlap with less dangerous conditions, such as a muscle sprain. If you have symptoms of a blood clot, call your health care provider or 911 immediately. You may need to go to the hospital to have blood or imaging tests. Busting Blockages

HORMONE<<page 21 the gradient between estrogen and progesterone higher till estrogen levels also begin to fall, heralding menopause. figure 1: The female menstrual cycle A lo w level of progesterone relative to estrogen often results in symptoms such as: weight gain, hot flashes, night sweats, heavy bleeding during menses, thyroid dysregulation, sleep disturbance, nervous system dysfunction, memory impairment, mental fog, muscle pain, fatigue, hair loss, depression, anxiety, agitation, difficulty concentrating, and a decrease in libido. If any of these sound familiar prior to your period, you likely have estrogen dominance also termed hormone imbalance, where your progesterone level is not high enough to balance estrogen during the latter half of your cycle. As a woman’s menstrual cycle progresses, if an egg is not fertilized after it is released during midcycle as described above, progesterone levels fall abruptly on average around the 26 to 28th day of the cycle, and menses begins, thereby shedding the uterine lining the body so carefully prepared for a potential pregnancy. This is normally what causes a woman to menstruate. The safest way to balance estrogen with progesterone in the case of estrogen dominance, is with bioidentical progesterone, that is, progesterone whose molecular structure is identical to what your body produces. This is only available through a compounding pharmacy. Regular pharmacies dispense synthetic progesterone or Progestin, which is not molecularly identical to what your body produces, so it can have many side effects, some of which are harmful to your body. After menopause (2) (the cessation of menstrual cycles), depending upon a woman’s symptoms, (many of which are similar to those mentioned above except heavy bleeding), the dose of prescribed hormones must be significantly lower than for menstrual and pre-menopausal women. This is essential to ensure therapeutic efficacy with minimal to no harmful effects, only be achieved at lower doses. Hormone replacement therapy after menopause car-

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HORMONE>>page 39 MARCH 2022 MHL 27

your parents’ community to help them in their home—including home health care, housekeeping, personal care, and transportation services. as fish,adults fruits and vegetables, beans, and whole grains.when it comes to deciding Older their families have some options D may can lower risk by of colorectal cancer. whereCalcium to live, and but vitamin these choices beyour limited factors such as illness, ability Folic acid may of protect cancer. to perform activities daily against living (for example, eating, bathing, using the toilet, What specificand things canfrom I do bed to improve diet? resources, and personal dressing, walking, moving to chair),my financial You can reduce your risk of health problems by eating a healthy, balanced diet. preferences. This includes a variety vegetables, whole grains, legumes (dried beans Making a decision that of is fruits, best for your parent—and making that decision with andparent—can peas), nuts,be and seeds. For moderate amounts of fish, poultry, lean your difficult. Tryprotein, to learn eat as much as you can about possible housing meats, and low-fat and fat-free dairy products. options. Certain fats should be part of a healthy diet. They can lower your risk of disease. What Is Assisted Living? “Good” fats canishelp lower your level.care, “Good” include: Assisted living for people whototal needcholesterol help with daily but fats not as much help Monounsaturated fats. Assisted Found inliving canola, olive, avocado, peanut, otherasnut as a nursing home provides. facilities range in size fromand as few 25 oils. Also found in legumes, olives, seeds, nuts,ofnut butters, and avocados. residents to 120 or more. Typically, a few “levels care” are offered, with residents Polyunsaturated Found in vegetable oils like corn, sunflower, and safflowpaying more for higherfats. levels of care. er. Also found corn, soybeans, and types ofown grains, legumes,ornuts, andand seeds. Assisted livinginresidents usually live in their apartments rooms share Omega-3 fatty acids. Foundtoinmany “oily” fish, such as salmon, sardines, common areas. They have access services, including up to herring, three meals a day; and mackerel. Also found in help flaxseeds, flaxseed oil, and walnuts. Omega-3 fatty assistance with personal care; with medications, housekeeping, and laundry; acids from fish aresecurity, especially for staff; your health. 24-hour supervision, andgood on-site and social and recreational activities. should avoid limitstate “bad” fats. These include trans and saturated fats. ExactYou arrangements varyorfrom to state. They are foundorinthose fast food, food,illness, snack foods, and baked Older adults, withfried serious can choose to: goods. “Bad” fats can increase your home total cholesterol Stay in their own or move tolevel. a smaller one The decision about whether your parents should move is often tricky and What areassisted-living phytochemicals? Move to an facility emotional. Each family will have its own reasons for wanting (or not wanting) to Phytochemicals arecare substances Move to a long-term facility found in plant-based foods. Some experts beResearch take such a has step.shown that a healthy diet can lower your risk of certain cancers. It also Move lieve that theyacan reduce your risk of cancer. They also may support bone, heart, in with family member mayYou helpmight prevent other conditions, suchtalk as type diabetes, osteoporosis, and heart have to have a serious with 2your family members. One familydis- Some and brain health. Common types call of phytochemicals vitamin C and folic families find a conference is a good way toare talk together about theacid. pros ease. benefit of good nutrition thatparents it helpscan younomaintain a healthy may One decide a move is right becauseisthe longer manage theweight. home. People For andLess types are phytosterols, and that others. Good conscommon of each option. Theisoflavones, goal of this flavonoids, call is to come up with a plan works for who are overweight obese at risk care of more problems. In general, a high-fianother family, the or need for are hands-on in a health long-term care facility motivates a everyone, sources especially of phytochemicals include: your parent. If the decision involves a move for your mom or ber, low-fat diet and regular exercise can help you lose weight and keep it off. change. broccoli dad, you could, even from a distance, offer to arrange tours of some places for their Path tocase improved health In the of long-distance caregivers, the notion of moving can seem like a consideration. cauliflower Can certain my risk of cancer? solution to thedietary problemchoices of not reduce being close enough to help. For some caregivers, carrots How do I know when someone needs assisted living? There are ongoing studies regarding diet and health. explore In tomatoes moving a sick or aging parent to their own home orResearchers community continue can be atoviable general, it’s best to start with a physician’s assessment. Depending on your whether certain foods and nutrients canhave reduce the risk of cancer. Results are not consis- situation, alternative. Some families decide to an adult child move back to the parent’s grapefruit or that of your loved one, you can find the right level of assistance. When tent and vary by person. The following things may help. home to become the primary caregiver. help garlic with daily tasks is needed — taking medicines, bathing, dressing, meals, Fruits vegetables may lower your risk of lung, oral, esophageal, stomach, Keep and in mind that leaving a home, community, and familiar medical care can beand transportation peas and housekeeping — an assisted living residence can be the answer. colon cancer. very disruptive and difficult for the older parent, especially if they are not enthusiastic Trained beans professionals provide this assistance while helping preserve an individual’s The Mediterranean diet may first protect against cancer.what Thisservices diet focuses on foods in such independence. about the change. You might want to explore are available DIET<<page 45

Preventing Assisted living and Caregiving Cancer with Diet Changes

For 135 years and counting, Eastcastle Place offers a full continuum of care in Milwaukee’s vibrant East Side. Our 5 Star rated facilities offer high quality care and staff to resident ratios above industry standards and continues to be a dynamic retirement community. As a member of Leading Age Echelon Program, Eastcastle Place is passionate about providing a high level of excellence in care and service to our residents. Eastcastle Place has specially designed memory care support where you’ll find advanced therapies and specialized care programming for those with a memory related diagnosis.

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foods that help you strengthen the bones Diet and exercise tips for preventing osteoporosis. Learn how to strengthen your bones with these seven tips.Bones are the foundation of a human body, quite literally connecting us from head to toe. They’re a core component of strength, support, and mobility. Healthy bones are dense and can protect us from breaks and fractures, improve our posture, and keep us feeling strong. But sometimes our bones can become porous and weaken, causing osteoporosis. Marked by a loss of bone, inadequate production of bone, or both, osteoporosis affects approximately one in two women and one in two men over age 50. This National Osteoporosis Awareness Month, we’re highlighting seven easy ways to boost bone strength through diet and exercise, including: Strengthening your bones relies on a holistic combination of healthy lifestyle choices. Continue reading below to learn more about these tips on how to strengthen your bones. As with any new diet or fitness program, be sure to check with your doctor to find the right approach for you. 1. Eat as many vegetables as possible All vegetables are good for you in one way or another, but when it comes to bone health, leafy greens reign supreme. Embrace those healthy salads, because spinach, kale, lettuce, and other dark leafy greens are chock-full of the vitamins, minerals, and proteins that bones love. Brussels sprouts and sweet potatoes are nourishing, bone-healthy choices as well, and there are many delicious ways to prepare them! 2. Incorporate strength training into your exercise routine Cardio is good for your heart health, but it’s not the only kind of exercise that matters. Resistance training and weight-bearing activities are associated with improved bone density. Hitting the strength machines and picking up free

weights will help grow your muscles – andyour bones. You don’t have lift hundreds of pounds to see benefits, either. Ask a trainer to help you develop a routine that’s best for you, then start where you’re comfortable. If you’re doing athome workouts, make it fun by turning on your favorite TV show or music while you work out. 3. Get enough calcium and vitamin D While calcium may be known to protect bones from osteoporosis, it’s not the only way to boost your bone strength. In fact, research shows that both calcium and vitamin D together can play a role. While calcium may be better known for its bone-boosting effects, it’s the team approach with vitamin D that can help you absorb it for the maximum impact. Check this chartto see how much calcium and vitamin D you should consume and consult with your doctor about the right amounts for you. 4. Consume enough protein (without overdoing it) When it comes to protein, balance is key. Protein aids in calcium absorption, so if you’re not getting enough, it could affect your bone mass. Protein from vegetable sources seems to be particularly beneficial, so think high-protein veggies like peas, spinach, and Brussels sprouts, plus beans and nuts. However, too much protein may come with risks of its own. Excess animal protein carries the bulk of these risks, though fish is typically regarded as a safer source. 5. Maintain a healthy and stable weight When it comes to your weight, aim to be right in the middle. Being underweight is a risk factor for increased bone loss, while obesity puts more stress on bones and increases fracture risk. Talk to your doctor about the ideal weight for you and do your best to reach and maintain a mid-range weight to help you maintain your bone strength.

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You know that physical activity can help you live a longer, healthier life. But did you know you don’t need to join a gym or use costly equipment to be physically active? No matter where you live, work, or go to school, you can find ways to move more and sit less throughout your day. In addition to helping your health, you might have fun without spending a lot of money. Moving more and sitting less can reduce your risk for many serious conditions, including heart disease, diabetes, osteoporosis, and certain kinds of cancer. Some studies suggest that physical activity can have mental benefits as well, helping to relieve depression and maintain thinking abilities as you age. Healthful physical activity includes exercise as well as many everyday activities, such as doing active chores around the house, yard work, or walking the dog. Activities that cause you to breathe harder are called aerobic activities. These make your heart and blood vessels healthier. Aerobic activities include brisk walking, dancing, swimming, and playing basketball. Strengthening activities, like push-ups and lifting weights, help make your muscles and bones stronger and can also improve your balance. But even though many of us know that physical activity is a good thing, most adults nationwide don’t meet even the minimum recommended amounts of physical activity. (That’s at least 30 minutes of brisk walking or other moderate activity, 5 days a week.) Why aren’t we more active? “Lack of time is a common reason for not exercising,” says Dr. Mary Evans, an NIH expert on physical activity and nutrition. “Another important factor is location—having safe places to walk and engage in different activities. That can mean having sidewalks, public parks with well-lit walking paths, a shopping mall where you can walk, or other features that can make activity inviting and easy to do.” Some communities don’t have safe playgrounds or sidewalks, so kids tend to spend their free time indoors. Sitting instead of moving makes it hard to maintain a healthy weight. Many adults sit behind

the wheel driving to work and then sit most of the day at a computer, taking few breaks to stand up and move around. In suburban neighborhoods, people often have to drive rather than walk to get to grocery stores, shops, and even public transportation. “Our environments have become less friendly to being active. But studies show that people will walk more if the environment provides them with opportunities to do so,” says Dr. Brian E. Saelens, a health psychologist and behavioral scientist at the University of Washington in Seattle. “How close are you to a library? Can you walk to a store? Is there a safe path for walking to school? All of these factors affect how active we are each day.” Having places to walk and have fun can help more people get moving and active. “It’s not just dangerous neighborhoods, broken streets, and crime that can keep people indoors and away from being physically active,” says Dr. Allen Glicksman, director of research at the Philadelphia Corporation for Aging. “We’ve also found that, from ages 18 to 80, if a neighborhood has someplace nice to walk to—desirable destinations like a book store, grocery store, coffee shop, a place to eat or meet—it can have a healthful effect on how much people weigh and how much they walk.” Research also shows that taking public transportation—like buses and trains—can help boost activity. In a recent Seattle-area study, Saelens and colleagues found that people tend to add about 15 minutes of activity to their day when they take public transportation, in part by walking to and from the mass transit site instead of taking a car from door to door. “That’s half the recommended amount of physical activity added to their day,” Saelens says. Having opportunities to connect with others can also have a positive effect. “Many people are more likely to walk if they’ve got one or more buddies to walk with,” Glicksman says. “When you think about what brings people together, what brings people out and active, the answer

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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*

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414-541-3333

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

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

www.horizonseniorhousing.com

Enjoy the benefits that yoga can bring to your mental and physical health The health benefits of yoga include stronger bones, better sleep, and lower blood pressure.Yoga is one of the most popular kinds of exercise for seniors, from gentle yoga exercises to more intense cardio yoga workouts. Are you considering jumping on the trend and adding yoga to your exercise routine? Let’s explore some of the health benefits of yoga for seniors! Stronger bones Improved flexibility Better balance More restful sleep Lower blood pressure Mental health boost Let’s explore these six health benefits of yoga and why older adults can benefit from practicing a few moves. As with any new exercise regimen, be sure to check with your doctor to see if yoga is right for you. Stronger bones Since osteoporosis is a concern for older adults, it’s wise to maintain habits that strengthen your bones. Research shows that even just 12 minutes of yoga a day can improve bone density and even reverse bone loss! As you do yoga, it imposes pressure on your bones and muscles that helps make them stronger. Improved flexibility Joint stiffness is one of the most common physical changes as we grow older. Adding yoga to your day can help stop those aches and pains in their tracks! Particularly for those with arthritis, yoga is a powerful way to reduce joint pain and improve flexibility. Our bodies rely on flexibility for so many daily actions like standing, bending, and reaching for things, so this is key to maintaining mobility as we get older.

Better balance Falls can be serious for older adults, due in part to the increased risk of fractures. Yoga not only helps make your bones stronger (and thereby more fracture-resistant), but it also makes you less likely to take that stumble in the first place. So many yoga moves are all about balancing and holding a pose. Check out these exercises to improve balance. More restful sleep There are few things more frustrating than lying in bed tossing and turning at night. Consistent, healthy sleep has many health benefits like an improved immune system, a healthier heart, and more. That’s why it’s excellent news that yoga improves sleep in over 55% of people who practice it! Choose restful exercises to add to your nightly routine. Check out these tips for better sleep too! Lower blood pressure Has your doctor ever given you advice to lower your blood pressure? Yoga is one of the most enjoyable ways to go about it! If your blood pressure is high because of stressful things going on in your life, yoga is a proven way to manage stress. If you’re struggling with hypertension for other reasons, yoga is still shown to be an effective intervention for reducing blood pressure. Mental health boost Yoga isn’t just about the physical stretching of the body. It’s also a meditative practice that encourages us to center our minds, calm down, and reflect. As a result, it’s no wonder that yoga practitioners experience reduced rates of anxiety and depression. Here are some other ways to fight off the blues, especially during winter when you might be having a case of Seasonal Affective Disorder.

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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.

Call 414-292-0400 or email wauwatosasales@oakparkplace.com.

/LYH /LIH /LYH ZHOO 1621 Rivers Bend, Wauwatosa, WI 53226 www.OakParkPlace.com/Wauwatosa

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Why Proper Nutrition is Key to Healthy Aging It’s common for our eating habits to change as we age. Consuming less calories is normal as our appetites begin to decrease. This is mainly due to the fact that the older we get the more our metabolisms slow down. Plus, usually our activity levels also decrease as we age. The truth is your body simply requires fewer calories to function well as you continue to age. While it is normal to eat less, when meals are skipped and/or poor food choices are made, your overall health can suffer. This is a trend to avoid, especially as seniors’ bones become brittle and falls become a larger risk. One of the biggest myths surrounding senior nutrition is that all seniors will inevitably lose their appetites as they age. However, when a senior has no appetite at all, it is usually a sign of a more serious health problem. Eating a well-balanced diet is key for many reasons, including: Helping sustain or even increase energy levels. Keeping all systems of the body functioning properly. Aiding digestion. Strengthening bones and teeth. Building and maintaining memory. Supporting a strong immune system. Preventing some lifestyle-related illnesses and diseases. Lowering the risk for chronic conditions like heart disease, osteoporosis, type 2 diabetes, high blood pressure and more. Increasing mental capacity.

Proper nutrition is essential to stay healthy, active, and to enjoy a better quality of life. A great way to encourage healthy eating is to stick with meals you enjoy eating as your staples, and explore new recipes. You’re never too old to try a new food! And if you enjoy cooking, get involved with the meal preparation whenever possible. Healthy Eating Tips for Seniors Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all. Seniors with healthy eating habits will live longer and be stronger than those with a poor diet. Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all. Often seniors find that it’s too difficult or time-consuming to cook a meal, especially if they live on their own and mobility is limited. As a solution, they will turn to pre-packaged foods or frozen dinners. These types of foods are usually high in fat or sodium, and eating them can not only lead to health complications, but also to poor nutrition! Here are a few tips to ensure you’re getting the proper nutrition you need, even when your appetite starts to decrease: Don’t increase portion size, increase nutrients. Because seniors’ appetites may be smaller than they used to be, it’s important not to get overwhelmed by a heaping plate of food. Instead, incorporate more nutrients, like spreading peanut butter on toast instead of butter or using milk in your hot cereal instead of water. Prepare healthy snacks. Try to avoid the convenience of prepackaged salty or sweet snacks. Instead, prepare healthy snacks ahead of time; chop up veggies or portion out whole grain crackers, nuts and fruits into plastic bags or containers. This way, when your stomach starts rumbling, you can easily satisfy it with something nutritious. Enjoy a meal with friends. Studies show that seniors who eat together tend to have better eating habits, as sometimes the thought of eating alone can decrease appetites. Social meals should be encouraged whenever possible. Don’t get stuck in a food rut. Don’t be afraid to incorporate some different foods or new flavors into your diet. Favorite recipes can be easily altered by adding different spices, sauces or marinades. Schedule regular mealtimes. Humans thrive on routine, so set a regular eating schedule and stick to it. Eating at the same time each day, even having a snack at the same time, will help increase appetite. Have a treat now and then. While you should avoid overindulging, allowing yourself a small treat every once in a while is a good way to keep your diet on track. Stick to 200-calorie treats like a piece of dark chocolate or a handful of pretzels to give yourself something to look forward to from time to time.

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Tudor Oaks Senior Living Community is owned and operated by American Baptist Homes of the Midwest, a not-for-profit provider of senior housing and healthcare since 1930.

MARCH 2022 MHL 35

36 MHL JANUARY 2022

Control Your Cholesterol Protect Yourself from Heart Attack and Stroke

Have you had your cholesterol checked? Most adults should have a cholesterol test every 4 to 6 years. That’s because nearly 78 million American adults have high levels of the type of cholesterol that’s linked to heart disease and stroke. Cholesterol is a waxy, fat-like substance that your body needs to function properly. It travels through your bloodstream to reach the cells that need it. Your cells use cholesterol for many important functions, like making hormones and digesting fatty foods. But too much cholesterol in your blood can cause waxy buildup called plaques in blood vessels. “These plaques can eventually become inflamed and rupture, leading to a clot,” explains cholesterol expert Dr. Ronald Krauss at UCSF Benioff Children’s Hospital Oakland.

If a clot blocks blood flow through an artery in the heart, it can cause a heart attack. “Or, if this happens in the artery of the brain, it can cause a stroke,” he says. Cholesterol travels through the bloodstream in particles called lipoproteins. There are different types of lipoproteins that have different effects. Low-density lipoproteins, or LDLs, contribute to plaques. LDL cholesterol is sometimes called “bad” cholesterol. “Many people in this country have too many of these LDL particles in the blood,” Krauss says. Studies have found that lowering LDL cholesterol levels reduces heart disease and stroke. The most common cause of high LDL cholesterol is an unhealthy lifestyle. Excess body weight and eating a lot of animal fats are linked to high levels of LDL cholesterol. The genes that you inherit from your parents, other medical conditions, and certain medicines can also cause high cholesterol. You may also have heard about “good” cholesterol: high-density lipoproteins, or HDL. HDL particles absorb cholesterol and carry it to the liver. The liver then flushes it from the body. That’s why scientists previously thought that raising levels of HDL cholesterol might lower your risk for heart disease and stroke. But recent research suggests that HDL cholesterol works better in some people than others. And clinical trials haven’t found that medicines aimed at raising HDL cholesterol reduce the risk of heart attack. There’s still a lot to learn about HDL. Lab tests can measure the different types of cholesterol in your blood. How often you should get tested depends on your age and other risk factors, including a family history of high cholesterol or heart disease. If tests show that you have a high level of LDL cholesterol, your doctor may order additional tests. You can try to lower it by eating a heart-healthy diet, being physically active, and losing excess weight. For some people, lifestyle changes aren’t enough to lower LDL cholesterol. Your biological makeup can be a strong influence on cholesterol buildup, too. In these cases, a type of drug known as a statin is the usual treatment. Doctors may combine statins with other drugs. If your LDL cholesterol is very high, Krauss says it’s important that your family members get tested, too. If your genes put you at risk for high cholesterol, your close relatives might have a similar risk. Talk to your doctor about getting tested. And remember that heart-healthy lifestyle changes can not only lower cholesterol levels but also bring many long-term health benefits.

MARCH 2022 MHL 37

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ries much greater risk of harmful side effects than hormone balancing does, since it consists of either synthetic hormones or bio-identical ones at much higher doses than are needed for well-being. In addition, I have seen many women consult with me after experiencing harmful side effects of testosterone pellets, inserted underneath the skin by well-meaning physicians. This too is harmful to a woman’s body as high levels of testosterone from these pellets convert into high levels of estrogen, resulting in moderate estrogen dominance. Estrogen dominance to this degree, carries a significant risk of serious side effects such as hypertension, blood clots, heart attacks, stroke, breast cancer, weight gain, sleep disturbance, anxiety and depression. It is best to balance hormones bio-identically rather than replace them with synthetic substitutes or pellets. As many women have experienced, the latter can lead to dangerous consequences and every woman should know the difference between synthetic and bio-identical hormones and hormone balance versus hormone replacement therapy. Many physicians may prescribe bio-identical hormones in very high doses. This degree of dosing overrides the safety that bio-identical hormones offer and is dangerous for women to receive after menopause. This is why balancing hormones is much safer than replacing them. It is important for any woman who is being treated with bio-identical hormones to have regular blood hormone levels checked to adjust the doses of hormones being taken. Checking blood levels periodically is critical to ensure evidence-based safety. The popular saliva test does not provide the accuracy for dose adjusting that blood levels do, and the results can be notoriously inaccurate making it difficult to find a stable dosing regimen. As you can surmise, hormone balancing requires not only scientific expertise but is also an art, important to be customized for every woman individually, after assessing both her clinical response and blood levels to ensure safety and therapeutic efficacy. It is important to mention that both the liver and gut microbiome (3) play a crucial role in hormone balancing. They deactivate hormones used up by the body and assist in eliminating them, to keep levels from being elevated. Alcohol (processed in the liver) interferes with estrogen metabolism causing estrogen dominance. It also disrupts the gut microbiome, (4) effecting its health and functional abilities. When the gut flora (microbiome) is not healthy (5), due to alcohol, a poor diet or lack of exercise, this can increase estrogen absorption resulting in estrogen dominance. As we can see, all of our body systems work together to maintain our health, and it is important for us to supply them with a nourishing lifestyle (6) so they can function to regulate balance and provide us with health throughout our lives. If you or anyone you know needs hormone balance, please do not hesitate to contact The Ommani Center. Dr. Kumar has assisted tens of thousands of women achieve extraordinary health and vitality with evidence-based methods of balancing hormones. ©March2022 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of Becoming Real: Reclaiming Your Health in Midlife (2nd Edition), Medial Press, 2014. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms. Links: 1.Understanding Female Hormones: Menses, Premenopause, and Menopause. — Rose Kumar, MD (rosekumarmd.com) 2.Hormone Imbalance and Your Health — Rose Kumar, MD (squarespace.com) 3.Understanding the Gut-Brain Connection — Rose Kumar, MD (rosekumarmd. com) 4.Healthy Gut - Learn more about it’s Power (ommanicenter.com) 5.Leaky Gut, Leaky Brain | The Ommani Center 6.What to Eat to Prevent and Reverse Disease — Rose Kumar, MD (rosekumarmd.com)

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, Genito-Urinary 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 Fibro-fog,) 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 flu-like 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.

MARCH 2022 MHL 39

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RETIREES PUT YOUR PLAN TO THE TEST Although often anxious about the economic sturdiness of their retirement plans, many people remain in the dark about just how sound – or unsound – their financial futures might be. “Too many people try to go it alone, without professional assistance,” says Travis Chance, a CERTIFIED FINANCIAL PLANNERTM (www.chancefinancialgroup.com). “Most people have worries about their retirement and whether they will have enough money, but a Society of Actuaries study showed that just 52 percent of pre-retirees and 44 percent of retirees consult a planner.” Chance is a big proponent of testing a retirement plan to make sure it’s sound. To do it right, though, means being thorough, he says. Often, testing is based on just projected income, but that doesn’t go far enough because it doesn’t take into account real-world fluctuations that affect investment returns or the amount of money needed to live. “You will never have static returns and static withdrawals,” Chance says. He said one thing he likes to do is look for pressure points, gauging how well a retirement plan will stand up to the scenarios it might face over time. “It’s almost like the way an engineer or an architect will look for pressure points for an office building or a bridge,” Chance says. “You want to make sure that the plan you choose should have the ability to withstand the forces it might encounter.” Plenty of factors can knock a dent in retirement plans, such as health care costs, inflation and long-term care. And one of the reasons retirement planning leaves so many people fretting is that predicting the future is an iffy proposition. Here are three basic dynamics that impact everyone’s retirement planning: • Available money. This is the base to start with. A monthly pension is one source of income, though fewer people have those these days. Social Security remains a significant portion of retirement funding for many people, although Social Security alone won’t meet too many people’s needs, Chance says. Savings is the other factor, and could be the crucial one. “The more you have been able to

stash away over the years in an IRA, a 401k or another retirement account, the better your financial picture will look,” Chance says. • The income you require. Theoretically, retirement opens up lots of possibilities for how to spend that extra free time. But not all retirements are equal. Do you want to maintain your current lifestyle? Do you hope to travel? Likely, you won’t be content sitting home, relegated to watching sit-com reruns because you barely have enough money to pay bills and buy groceries. The question retirees must face is whether the combination of a pension, Social Security and savings withdrawals will give them what they need. That’s where the help of a financial advisor comes in handy, Chance says. For example, he says, a common mistake is to make decisions about Social Security planning and nest-egg withdrawals independently of each other. “That can cause issues,” Chance says. “But if you take them into account together and make decisions accordingly, you can maximize how much you have to spend on a monthly basis.” • How long will you live? This is the retirement-planning wild card. It’s an unknowable factor, but one that plays a major role. “One thing we do know is that life expectancies have been growing, and many people underestimate how long they will live,” Chance says. “People need to expect they could live 20 years, 30 years or even longer in retirement, and plan accordingly.” About Travis Chance Travis Chance (www.chancefinancialgroup.com) is a CERTIFIED FINANCIAL PLANNERTM and has been awarded the Retirement Income Certified Professional designation through the American College. His financial planning practice, CFG Wealth Management, LLC, has become a leading resource for south Georgia, and South Carolina low country residents over age 50. Chance specializes in the Retirement Income Planning area, and speaks regularly to groups on this topic. He holds a Bachelor’s of Business Administration degree from Georgia Southern University, and a Financial Planning degree from Kaplan University.

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THE IMPORTANCE OF STAYING HYDRATED FOR ACTIVE SENIOR LIVING While the importance of hydration is often stressed in the warm months, keeping your body hydrated in the winter is equally as valuable. And because it is typically colder in the winter, sometimes it may not seem like your body needs as many fluids because you are not in the heat. Nonetheless, hydration is key to healthy living all year round! Why it is important to stay hydrated Adequate hydration is essential for the quality of life of seniors, according to the Nestle Nutrition Institute. Specifically, water helps promote brain function, intestinal comfort and urinary continence. The better you manage these aspects of your health, the easier it is to enjoy the active life you want. How to stay hydrated Drink before you’re thirsty to keep your body hydrated. Being thirsty is actually an indication that your body is already slightly dehydrated. Everyone’s body is different, so there is no set amount of fluids needed per person per day, according to the Mayo Clinic. However, a rule to live by is to drink eight 8 oz. glasses of water per day. Seniors who exercise more, live in warmer environments (indoors or outdoors) or have other health conditions such as a fever will typically need more than 64 ounces of water each day. To reach the daily water recommendation, the Nestle Nutrition Institute advised setting a daily schedule to keep people on track with their water intake. The regimen is roughly based around drinking a glass at every meal and in between meals. The best ways to stay hydrated Staying hydrated requires a combination of drinking, eating and environmental factors. Typically, food accounts for 20 percent of a person’s daily total water intake. Liquids make up the rest.

The best liquid for staying hydrated is water. Other options for drinks include milk, sugar-free juice and coconut water. It is important to avoid or limit diuretics such as coffee, tea and soda. These caffeinated drinks prompt the body to flush out fluids, making it more difficult to remain hydrated. If you still need your daily coffee fix or your afternoon tea, opt for decaffeinated or herbal versions of your go-to brands! “Staying hydrated is a combination of drinking, eating and environmental factors.” As for foods, many fruits and vegetables clock in up to 90 percent or more in water weight. The Mayo Clinic highlighted watermelon and spinach as healthy foods that contain large amounts of water. Cantaloupe, grapefruit, cucumber and zucchini, among others, are also more than 90 percent water, according to the University of Kentucky’s College of Agriculture. Ways to ensure you’re hydrated Noticing the color of your urine is a quick and easy way to touch base on your hydration level, according to the Nestle Nutrition Foundation. The lighter the color, the more hydrated you are. If it is a darker hue, it may mean that you are not drinking enough. However, check with your health care provider to make sure dark urine is not caused by another underlying condition. Signs of dehydration, according to the Cleveland Clinic, include dark urine, dry cough, fatigue, flushed skin, intolerance to heat, light-headedness and loss of appetite. The Mayo Clinic said drinking too much water is rare, but is a possibility. Over-hydrating typically happens, if at all, to endurance athletes like marathon runners. So do not worry and drink up! How do you stay hydrated? Do you have certain tricks to make sure you meet your daily recommended water intake?

The Lutheran Home is proud to present Elaine's Hope, our new memory care community. Learn more about this new community and all our senior care options.

The Lutheran Home is proud to present Elaine's Hope, Contact The Lutheran Homeusistoday! proud 414-326-3398 to present Elaine’s Hope, our new memory care community. Learn more about this www.thelutheranhome.org our new careand community. Learncare moreoptions. about newmemory community all our senior this new community and all our senior care options.

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42 MHL NOVEMBER 2021

Having an active social life is vital to your If you’re trying to decide whether assisted living is right for you, ask yourself the following questions: Do you need more help than family and friends are able to provide? Are the activities of daily living becoming stressful or overwhelming? If family or in-home help is not able to bridge the gap, assisted living is an option. Do you feel lonely or isolated at home? Having an active social life is vital to your health and happiness. Being alone much of the time is a recipe for depression. The social aspect of assisted living is a huge benefit. Good facilities offer a range of social and recreational activities. And the community environment also gives the opportunity to make new friends. Do you worry for your safety? Perhaps your mobility is limited, making it difficult to get out of bed by yourself, for example. Maybe you’re afraid of what might happen if you fell and couldn’t get up, or experience another problem and couldn’t

get help. Are you tired of maintaining a home? There are a lot of responsibilities that come with living in your own home. Assisted living facilities can provide a home-like atmosphere, without the work of cooking, cleaning, shopping for groceries, and doing laundry. Is transportation an issue? Perhaps you’re having trouble driving or can no longer drive. If public transportation or another alternative isn’t easy and convenient, you may be increasingly housebound. Assisted living facilities offer transportation, so you can get where you need to go without having to rely on friends and family. Signs that a parent or loved one might need assisted living It’s not always easy to tell when your parent or another family member or loved one needs more help. The following warning signs may indicate that it’s time for a talk about assisted living. The refrigerator is empty or filled with spoiled food or your parent is losing weight. These may be signs that he or she isn’t eating well because shopping or cooking is difficult. You notice frequent bruises, although your parent may try to cover them up. This may be a sign of falling, or mobility and balance problems. Your parent wears the same clothes over and over again or neglects personal hygiene. This can indicate that doing laundry and bathing is physically challenging. The house and yard isn’t as clean and tidy as it used to be. Your parent forgets things, including doctor’s appointments and when to take medication. This may be due to memory loss. Your parent seems depressed. Depression is common in seniors who are isolated and alone. You notice strange or inappropriate behavior. For example, your parent may dress inappropriately for the weather. This can be a sign that he or she is experiencing confusion. Some families find a conference call is a good way to talk together about the pros and cons of each option. The goal of this call is to come up with a plan that works for everyone, especially your parent. If the decision involves a move for your mom or dad, you could, even from a distance, offer to arrange tours of some places for their consideration. Experts advise families to think carefully before moving an aging adult into an adult child’s home. There are a lot of questions to consider, for example: Is there space in your home? Is someone around to help the older person during the whole day? What are your parents able to do for themselves? What personal care are you willing and able to provide—moving your parent

MARCH 2022 MHL 43

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SAFETY<<page 11 less, progressive clouding of the natural lens inside the eye that blocks the passage of light needed for vision. The condition is common in older adults, affecting about 60 percent of Americans over age of 60. If the clouding becomes advanced enough, it can cause significant blurring and glare that may make driving dangerous.) -“Cataracts aren’t the only eye condition that can increase car crash risks. One study showed that glaucoma patients age 50+ were six times as likely to have been involved in a car accident in the previous five years as were members of control groups. They were also more likely to be at fault when a collision did occur. Why? Because glaucoma can damage the optic nerve, which may lead to potentially dangerous narrowing of the visual field or ‘tunnel vision,’” reports Michael Raciti, MD, an eye care specialist and continuing education lecturer for local vision and health care providers. Have Regular Eye & Health Exams -“Regular eye exams are important for protecting your vision and the safety of you, your passengers, and fellow travelers on the road. Don’t jeopardize anyone’s safety or the privilege of owning a driver’s license by driving with vision that is worse than the legal limit. Your eye doctor will let you know if all you need is a stronger prescription, medication, surgery, or some other form of treatment to continue safely enjoying driving,” states David Scheidt, OD, past president of the Milwaukee Optometric Society. -Keep up with your regular doctor appointments and health screenings. Treatment of chronic diseases and conditions that cause functional impairments (difficulty turning your head, slow reaction times, etc.) are another way to reduce accident rates. You should also review with your doctor and/or pharmacist the effects of any medications on your driving ability. Free educational booklets & information The physicians quoted above are partners at Eye Care Specialists, a leading ophthalmology practice that provides comprehensive medical, surgical and laser care for virtually every eye condition to more than 185,000 southeastern Wisconsinites. They specialize in the diagnosis and treatment of glaucoma, diabetic eye disease, AMD and cataracts, and have written a series of booklets on these conditions. Call 414-321-7035 and leave a message for FREE copies or to schedule an appointment for a thorough eye exam (usually covered by insurance or Medicare) at their offices in Wauwatosa, West Allis, and downtown Milwaukee. They also offer detailed educational information on their website at www.eyecarespecialists.net.

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MOVE<<page 31 can vary depending on your community.” In urban Philadelphia, Glicksman and others have found that neighborhood features like access to public transportation, better bus shelters, and even murals in some neighborhoods seem to encourage more physical activity. When community gardens were created for older adults in Philadelphia, Glicksman says, “we wanted people to garden to help them eat fresh foods and get them out and moving in the nice weather.” When younger adults joined in as well, the gardens had the added bonus of connecting people across generations. The older adults acted as gardening mentors, while the younger people helped with heavy lifting and digging. “Bringing people together is not only a way to encourage more activity; it’s also a way to get people thinking about how we can change our neighborhoods for the good.” So take a look around your neighborhood, your workplace, or your school. Can you think of changes that might make the surroundings more inviting for walking or exercise? “Consider: How can we change our environment so activity is an easier choice for us to make?” Saelens says. In many communities, people have gotten together to organize activities and improve their environments to encourage more physical activity. Steps might include improving local parks, requesting safe and usable bike paths and sidewalks, or asking for more physical activity and healthier meals at schools. If you have some ideas for improving your surroundings, discuss them with your neighbors or local leaders. Although your environment can affect how active you are, you can still look for new ways to use the world around you to add some movement to your day. “If you’re at work, try climbing the stairs instead of using the elevator. And get up from your chair and move around at least once an hour,” Evans says. Stand up and walk to a colleague’s office instead of sending an email. Try standing instead of sitting when you’re on the phone, or have “walking” meetings with co-workers instead of sitting in a conference room. And take a brisk walk on your lunch break to get some activity in. “It’s not really necessary to engage in vigorous physical activity like running to have beneficial health effects. Just 30 minutes of brisk walking most days, in at least 10-minute segments, can have a positive effect,” Evans says. “We have to look for opportunities to fit physical activity into our days,” Saelens adds. “Some people love to put on their sneakers and to go to the gym, and that’s great for them, but it’s not the only way to get active.”

MARCH 2022 MHL 45

ALZHEIMERS PROTEIN HIGHER IN WOMEN, MAY MEAN HIGHER RISK OF SYMPTOMS Previous studies have shown that women are at greater risk for developing Alzheimer’s, and that a greater share of women than men have the disease

Alzheimer’s Disease Neuroscience Older women with normal cognition had higher measures of tau, an Alzheimer’srelated protein, than men, a new study finds, indicating that women have a possible higher risk of developing symptoms of the serious brain disease. The NIA-supported study was published online Feb. 4, 2019, in JAMA Neurology. Previous studies have shown that women are at greater risk for developing Alzheimer’s, and that a greater share of women than men have the disease. However, the reasons for this difference are not well understood. The new study, led by researchers at Massachusetts General Hospital, Boston, found that levels of one defining protein seen in Alzheimer’s disease—tau in the entorhinal cortex, an area of the brain involved in memory—were higher in women than in men. The findings add to growing evidence of sex differences in the biological underpinnings of Alzheimer’s. The researchers examined positron emission tomography (PET) brain scans from two studies, the Harvard Aging Brain Study and the Alzheimer’s Disease Neuroimaging Initiative, with a total of 296 older adults, including 173 women (average age, 74). All subjects demonstrated normal cognitive function when they first received a brain scan to measure tau. They also had PET scans to measure beta-amyloid, another Alzheimer’s-related protein. Experts believe that people with more beta-amyloid also have more tau, and that these proteins interact early in Alzheimer’s disease progression—years before memory loss and other symptoms appear. The study suggests that this interaction may be stronger in women than in men. Compared to the men’s scans, the women’s scans showed significantly higher tau deposits in the entorhinal cortex in individuals with high beta-amyloid levels. There were neither strong male-female differences in beta-amyloid levels alone nor evidence that APOE ɛ4, a genetic risk factor for Alzheimer’s, interacts with sex to influence tau. More work is needed to gain a better understanding of sex differences in the biological processes of Alzheimer’s. Small studies such as this one are limited by recruitment procedures and survivor bias (the effects of women generally outliving men). But having similar results across two studies is intriguing and a promising direction for future research.

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WORKOUT<<page 9 in two to three weeks, adds Olson. And as with cardiovascular fitness, long-term exercisers will see a slower muscle loss than those new to exercise, says Dr. Brad Thomas. 5. You Lose Power Faster Than You Lose Strength Power, defined as strength times distance over a period of time (e.g., how quickly you can hoist a weight or dash across the street to make the light), fades faster than strength, says physical therapist Danielle Weis. “Strength losses first occur due to a change in the nerve’s impulses to muscle fibers, shortly followed by actual muscle wasting.” During muscle wasting, protein breaks down at a faster rate and protein synthesis (building) drops. The time it takes for you to return to your original fitness level depends on the reason you stopped exercising in the first place — whether due to illness or simply lack of time. 6. Fitness Levels Decline Faster When You’re Sick Someone who’s healthy and takes a break from exercise loses muscle mass and cardiovascular fitness more slowly than a person who stops exercising due to an illness or injury. The latter will lose fitness levels twice as fast, says Dr. Brad Thomas. The stress of an illness or injury takes a greater toll on the body than simply taking a break when you’re healthy. Whether you’re an athlete or recreational exerciser, if you’ve taken a few weeks off from your routine, your level of deconditioning will be pretty low, says physical therapist Danielle Weis. “If you are recovering from a fracture, surgery or have been on bed rest, it can take up to and longer than 12 to 24 months to fully recover.” 7. Maintenance Is Easier Than You Think If you’re planning to take time off from your workout routine, keep in mind that staying in shape isn’t an all-or-nothing proposition. In fact, you can maintain your fitness levels in a surprisingly small amount of time, says Dr. Brad Thomas. “In order to maintain both aerobic and strength levels, you need just 20 minutes of high-intensity interval training (HIIT) twice a week.” Thomas cautions that the work effort must be truly high-intensity, at between 80 and 90 percent of your maximum heart rate. 8. Aging Affects Fitness Loss You lose strength and overall fitness twice as quickly as you age, says Dr. Brad Thomas. “It’s largely due to hormone levels. As we age, we have lower levels of human growth hormone (HGH), which makes it harder to recover.” We also lose our ability to handle stress and recover from the resulting stress hormones, such as cortisol. As we get older, this same mechanism results in greater fatigue after a workout. Older athletes take longer to recover from workouts in general, according to several studies, including a 2008 article published in the Journal of Aging and Physical Activity. 9. It Takes Three Weeks to Gain Back One Week Off After a period of lying around, your nervous system loses its ability to fire up as it did before you took time off, says Irv Rubenstein, exercise physiologist and founder of STEPS, a science-based fitness facility in Nashville, Tennessee. That’s due to the fact that you lose the neural stimuli that enables you to lift heavy objects with the same amount of effort. “When you return to lifting, you may be able to lift the same weights, but you will be working above your normal capacity, which could put tissue at risk. It will take a greater effort to do what you used to do and will require more rest between sets and days in order to recover. ”A novice who’s taken time off during the holidays will need to start from scratch. The athlete or experienced lifter can start back to where they were in early November and give it a month to get back to speed. This piece origanally appeared on livestrong.com.

WORKOUT<<page 29 Find out how fitness trackers can help active seniors lose weight here. 6. Avoid crash dieting Bones don’t like crash diets. While very low-calorie regimens may speed up weight loss, they can also result in bone density loss. If losing weight is your goal, a slow and steady method is most often the kindest to your bones. Strive for an adequate calorie intake of however much your doctor or dietitian advises and emphasize healthy foods. 7. Try plant-based milks It may come as a surprise, but drinking large amounts of cow’s milk may not actually decrease the risk of bone fractures as previously thought. To get your milk fix, experiment with adding in plant-based versions like coconut, pea, almond, or oat milk with your morning cereal or coffee. Many of these milks are fortified, so you can enjoy plenty of calcium plus other vitamins that can do your body good. Of all these ways to boost your bone strength, we noticed a recurring theme: eat well and exercise. Both activities have health benefits that extend to your bones and beyond.

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MARCH 2022 MHL 47

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