Modern Health and Living December 2023 by Modern Health and Living

MHL

DECEMBER 2023 FREE PUBLICATION Est 1992

MODERN HEALTH AND LIVING

Five Tips to Help You Build Resilience LIVE WELL AGE WELL

Making New Years Resolutions The Smart Way

Employment Opportunities Older Adults Living Guide

A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND older adults

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DECEMBER 2023

Editor’s Note

Another season of holiday cheer is upon us. I so wish I could do a beautiful fresh cut christmas tree but with 3 cats that is not an option. The older I get the more I realize the changes in me. I want less stress in my life. So this season will be the joy of comfort. It seems when I talk to my friends about their holiday plans, they seem to be so stressed out about what gift to get who and juggling time between families. My holiday is so simple. A tree, a meal (I love cooking, no stress there), and laying in front of the fireplace. So think of the happier things. Holidays are supposed to be about happiness not stress. I am super grateful to have my college kid back home even though it will be cut short by indoor track season. I need to spend as much time with him as possible. I encourage everyone to spend time with family, friends or even strangers to give and receive that amazing warm feeling that the holiday season gives. I walk a lot in Cedarburg and I make sure to say “hi” to as many people as possible. We are now in December and I will make sure to change my hi into a happy holidays of some sort. Spread as much warmth as possible and remember what even The Grinch learned at the end of the movie. “Maybe Christmas (he thought) doesn’t come from a store. Maybe Christmas perhaps means a little bit more.” — The Grinch We have an excellent issue this month! Fitness, nutrition, natural remedies and much more. For our lovely senior readers, we once again have great articles on moving. Over 30 YEARS OF PUBLISHING!!!! I love every minute. For me, GRATITUDE WILL NEVER BE OVERATED. Thank you for reading. Have an amazing holiday season. Come what may...See you in 2024!

AmandaLewis

MHL

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DECEMBER 2023 FREE PUBLICATION Est 1992

MODERN HEALTH AND LIVING

DECEMBER 2023 EDITION

LIVE WELL AGE WELL

Making New Years Resolutions The Smart Way Employment Opportunites Older Adults Living Guide

A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN,

CHILDREN AND older adults

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December 2023 MHL

Health Employment

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December 2023 MHL

LIVE WELL Supplements

Do I Need to Take Supplements to Stay Healthy? By: Michelle Sopa, NTP This is a question I get a lot, and I have given a lot of thought about my answer, since the response can depend on a lot of factors. Being a Nutritional Therapy Practitioner, I have been trained in the principles of the Weston A. Price Foundation. The philosophy of their teaching is that we need to be eating a nutrient-dense, whole food diet, with a focus on preparing food through traditional methods. I will probably need to write a separate article on traditional food preparation methods. So for the sake of brevity, this article will focus on any potential gaps in eating a nutrient-dense diet. I think it’s safe to say that in our world today disease state is very common. We all know someone with a health condition; diabetes, autoimmune conditions, hypertension, cholesterol issues, heart conditions, endocrine dysfunction, digestive impairment, cancer, etc. Frequently, long-term nutrient deficiencies, among other things, allow a degenerative state to progress in a person’s body causing these conditions to manifest. Why We Need Supplements: The Importance of Nutrients Problems with Highly Processed Foods The prevalence of highly processed foods in people’s diets today sets them up for health failure. This is due to the long list of unhealthy, sometimes unnatural ingredients that are devoid of nutrients. And when you don’t get enough nutrients from your food, the body cannot perform all the intricate processes that regulate your health. As a result, over a period of time, disease state will set in. And when you are sick or have lost your optimum health, you then actually need additional nutrients to be able to heal properly. In addition to making dietary corrections, supplements can help fill the gap and restore insufficient levels of nutrients. Decreased Levels of Nutrients in Soil Another reason that people may need supplementation is due to the de-

creased levels of nutrients in the soils our food is grown in. A lot of factors affect soil health such as over-farming, pesticides, and other chemicals. These all minimize what elements our food is able to uptake and what we then ingest. Gut Health Issues Yet another factor that impacts most people, whether you have an active disease state or not, is gut health. If your digestion system is not performing optimally, you will not be able to break down and assimilate all the nutrients that are in your food. It doesn’t matter how good your diet is! Conditions that affect digestive power are things like dyspepsia (indigestion), hypochlorhydria (low stomach acid), pancreatic dysfunction, gallbladder imbalance, SIBO (small intestine bacterial overgrowth), etc. Again, it is best to correct and improve your digestive function. But to ensure you are getting enough nutrients during healing and beyond supplements can be a great addition. How to Properly Use Supplements The goal is not to use supplements as a cure-all for a poor diet. You can never out-supplement a good, nutrient-dense diet! However, given the challenges we face with intaking and assimilating enough key nutrients from our food, I encourage supplementing where it makes sense for each person’s unique biochemistry. Most of us are not getting anywhere near the level of nutrients our ancestors got. Nor are we getting what we need to achieve vibrant health. But at the same time, you want to be sure that you are taking what your body actually needs, and in the right amounts. It does your health no good to buy a supplement that you don’t take or that your body doesn’t actually need. Just remember, the bulk of our nutrition should always come from SUPPLEMENTS >> see page 47 December 2023 MHL

LIVE WELL Diet

Three Keys To Finding Balance In Your Diet The truth is, there isn’t one particular food type that is the culprit responsible for our society’s weight problem.

n today’s world of information overload, its hard to figure out exactly what’s best for your health. Low Carb? No Carb? Low Fat? High Fat? More Protein? Less Protein? And how about all of those exaggerated marketing promises of fantastic results in no time at all, with little or no work? The only results you’re likely to get from them are fantastic disappointment. It’s enough to drive you crazy! The truth is, there isn’t one particular food type that is the culprit responsible for our society’s weight problem. And solving the problem involves a lot more

than following a “fad” diet, or popping a “miracle” pill. In fact, the problem really has nothing to do with the food at all--its US. Too many of us simply do not take responsibility for our own health and well being. Sure, that doesn’t sound very “sexy”, and its not going to sell millions of dollars worth of diet gimmicks, but it’s the cold, hard truth. Being healthy takes hard work and commitment, but that doesn’t mean it has to be difficult, boring or something to dread. The first step to a happier, healthier you is changing your attitude about food. So much of today’s media and advertising labels foods as “good” or “bad”, or tells us to eat “this” and not “that.” The real answer to the problem can be summed up in one word: BALANCE. Your diet should be inclusive not restrictive. After all, can we really expect to be motivated or excited about our diet when we are told what we should or shouldn’t eat, because its too “this” or too “that”? Here are a few tips to help you achieve more balance, health, satisfaction and peace of mind with your dietary habits. 1) Instead of focusing on the negatives--low-carbs, low fat, etc.--focus on the real benefit of these products, like high-fiber and carbohydrates--our body’s main source of energy for all the working organs, muscles and most importantly the brain. Choose products for HIGH FIBER not low-carb. 2) Fat is definitely needed for the body to function properly. It aids in immunity, maintaining healthy skin, and helps in keeping arteries strong. The kind of fat you take in the most in your day determines how it will help your body. A low-fat diet or moderate-fat diet with predominantly saturated fat as your main source will not have the benefits listed above. The majority of these low-fat, low-carb packaged products contain predominantly saturated fats. You may be eating lowfat, low-carb, but you may not be eating for health. 3) High Protein. Enough already!!! We, as a population, get too much protein to begin with. Gram for gram, protein and carbohydrate have the same amount of calories. Eating more of one and less of the other is not going to make or break your weight loss goals. It also doesn’t mean that you are eating for health. Depending on the protein sources, you may still be eating more saturated fat. Also, by eating more protein and not enough carbohydrate, the body has to actually convert protein into glycogen for the body to use. This puts a great deal of stress on the kidneys and liver, which can be very detrimental in the long run. In addition to that, more carbohydrate and less protein, or less carbohydrate and more protein in a day can still lead to weight gain.

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LIVE WELL Rehabilitation

There Are Different Types Of Physical Therapy

ctive rehab can help improve range of motion and increase strength and endurance while reducing pain and inflammation. Rehabilitation following an injury is important to help people return to pre-injury activity levels safely. Live Music & Music Therapy Today’s seniors are part of a generation that revolutionized music. Many are still sound aficionados with decidedly specific tastes. Senior rehab centers cater to this interest by offering live music, including concerts by local artists. In communities that are home to former musicians, you might even get to attend a concert by a resident.

Music has an undeniable healing power, especially for those who live with dementia. Some assisted living communities bring in trained music therapists to entertain and provide small-group cognitive stimulation. In some communities, seniors with a history of musicianship can even participate to provide entertainment or music therapy activities for their friends and neighbors. Why rehab should be your top priority after an injury You get one chance to rehabilitate properly after an injury. Improper rehab, rushed rehab, or no rehab at all can leave you with chronic pain or other serious issues. You can avoid potential problems by following a solid rehab program. Start by recognizing that rehab is vital to your full recovery. Admit that it will take time and patience to get back to 100%. If you’re an athlete and your injury was enough to bench you completely, expect two days of rehab for every day you were inactive. Aim for slow and steady progress that helps you build back muscle or joint strength without risking a physical relapse. Finding the right rehab specialist should be your next step. At Genesis Integrative Medicine, our specialists treat each patient as a unique individual. We’ll carefully design a treatment plan to restore your functionality and mobility, and help reduce any pain you feel in a separate rehabilitation hospital or building, or in a nursing facility with a designated rehabilitation program. Spa Days and Self-Care Everyone knows that self-care is important. Its value doesn’t end during one’s senior years. Many senior rehab centers offer special spa days — including haircuts, manicures, and even skin treatments — to foster well-being. Staying active and social is a key component to health and wellness at all ages. However, it becomes even more crucial in the retirement years, when social networks gradually shrink. Finding an activity to look forward to, or a hobby to work on, can make making friends easier, boost overall health, and foster feelings of community. Finding the right senior living community makes finding those opportunities even easier. Many of today’s physical-therapy techniques have been used since ancient times Some interesting facts about physical therapy state that the profession began a long time ago. However, the concept of physical therapy began in the 19th century in Sweden when Per Henrik Ling came up with a series of massages and exercises for gymnasts.

December 2023 MHL

10 MHL November 2023

LIVE WELL Wellness

Making New Years Resolutions The Smart Way

Many people reflect on their future, making New Years Resolutions as a way to set goals and monitor their achievement. The New Year is a great opportunity to bring about change, and planning ahead will give you a greater chance of success come January 1st. Many people reflect on their future, making New Year’s Resolutions as a way to set goals and monitor their achievement. Unfortunately, oftentimes these goals are too vague or too lofty and are quickly broken. Here’s a “SMART” way to achieve greater success. What is a SMART goal? SMART is actually an acronym. Specific: If your goal is specific, that means that it is well-defined and not ambiguous. Vague goals leave room for interpretation and it is easier to justify

not doing them. Specific goals are a clear set of directions to get where you want to go. Measurable: Measurable goals allow you to keep track of your progress, letting you know if you are on track or you need to step it up a notch to reach your goal. Some ways to measure goals are to include figures, numbers, measurements, percentages, dates, times, etc. Achievable: Some goals are better off defined as long-term goals rather than New Year’s Resolutions. While it’s true that you can do anything if you are willing to work hard and put the time in, you can set yourself up for failure if the resolution cannot be achieved within the timeframe you set. Relevant: Your New Year’s Resolutions should be in line with your values and your goals for the future. Don’t waste your time with goals that will not propel you forward in life. Think of your New Year’s Resolution as a springboard, the first steps on your way to the life that you want. Timely: Remember, these are New Year’s Resolutions, which means that you should select goals that you are able to achieve within one year. However, you can break each one down into smaller goals. Here are five common goals and how to make them SMART goals. Common Goal: Lose weight SMART Goal: Lose 10 pounds by January 31. Common Goal: Save money SMART Goal: Save $1,200 by January 31 by saving $50 a month from my paycheck every two weeks. Common Goal: Spend more time with my family. SMART Goal: Once a month plan a family day. Common Goal: Eat healthier SMART Goal: Eat healthier by preparing home-cooked, portion-controlled meals at least 3 days a week. Common Goal: Manage stress SMART Goal: Manage stress by waking up every morning and meditating for 20 minutes and taking a yoga class once a week. The key to achieving your New Year’s Resolutions is to think SMART, don’t give up, and keep working towards the future that you have in mind. If you need help creating a game plan to achieve your goals,

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LIVE WELL Herbs

Five Tips to Help You Build Resilience According to a Psychologist

By Ciara Lucas uilding resilience is a lot like building a muscle — it takes time, practice and patience. Resiliency is essentially mental toughness — it’s a measure of how you respond to difficult life experiences. Specifically, it’s how you think, feel and behave after experiencing internal or external stressors, says Jeff Temple, PhD, a licensed psychologist and Director for the Center of Violence Prevention at the University of Texas Medical Branch. And it’s not a fixed thing you’re born with — rather, it’s something you can strengthen over time. Here, Temple shares how to build resilience to reap the positive health effects that come with it. The Benefits of Building Resilience Setbacks in life are inevitable, but how you respond to them is within your control — and that response can affect more than your in-the-moment feelings. Case in point: A May 2022 study in the ‌International Journal of Environmental

Research and Public Health‌ suggests people with coping strategies, high resilience and emotional intelligence are more likely to have better overall wellbeing than those with lower resilience. And according to the Mayo Clinic, resilience is linked to protecting people from mental health conditions like anxiety and depression. It can also offset negative experiences that often lead to mental health issues, like traumatic events or bullying. Building resilience can improve the way you cope with adversity and allow you to keep functioning. “We know that experiencing trauma and being overburdened with stress — whether that’s everyday stress or a single traumatic event — can contribute to poor mental and physical health. We also know that everyone will experience stress, and many will experience trauma,” Temple says. But higher resilience increases your ability to recover from stressful events, Temple explains. This limits the negative health effects of stress, including anxiety, PTSD and depression. How to Build Resilience Leaning on others can help you be more resilient. Think of building resilience like you would a workout plan — by breaking it up and tackling different muscle groups (or areas of your life). There are four core components to building resilience, per the American Psychological Association (APA): healthy thinking, wellness, connection and purpose. Here’s how those break down, and how a mental health professional can help, too. 1. Enhance Healthy Thinking Intentionally embracing healthy thoughts can help you regulate your emotions when internal or external stressors come up. Temple suggests these strategies: ‌Practice positivity:‌ Not every situation in life will be pleasant, but finding a silver lining can be a healthy way to get through painful scenarios. Practice finding something positive in the middle of a tough situation. “People who have lived through difficult circumstances and developed an ability to cope are sometimes more resilient to future stressors,” Temple says. ‌Reframe negative thoughts:‌ Having a positive mindset can sometimes feel impossible. In those moments, try reframing negative thoughts. Instead of saying to yourself, “I will never get through this,” you can reframe it to: “Once this is over, I’ll be stronger on the other side.”

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‌Keep things in perspective:‌ When you feel overwhelmed by a challenging situation, remind yourself that what’s happening to you (and how you’re feeling) is only temporary and not an indicator of your future. You might not be able to change the stressful situation, but you can control how you interpret and respond to it. 2. Prioritize Your Physical Health Passionate, caring Because stress is as much physical as it is mental, another way to build reteachers, and... silience is to take care of your body, Temple says. “What happens to your mind happens to your body, and vice versa.” - 4-Star Youngstar Rating In other words, practicing physical healthy habits results in a healthier mental - 6 Weeks-5 Years state. - Before- & After-School Care, 5-12 Years Temple suggests doing the following: - Healthy, Tasty Meals & Snacks ‌Get enough sleep:‌ The American Academy of Sleep Medicine and the Sleep Research Society recommend adults get at least seven hours of sleep each night - Nature-Based Curriculum to promote optimal health. & More! ‌Exercise regularly:‌ According to the Physical Activity Guidelines for Americans, adults should get at least 150 minutes of moderately intense exercise each STEIN CAMPUS BUCYRUS CAMPUS week (think: brisk walking, biking) or 75 minutes of vigorous-intensity exercise 414-977-5000 414-210-2450 (like running or HIIT). To make this goal less intimidating, try breaking it up into 2801 E. Morgan Ave. 2450 W. North Ave. Milwaukee, WI 53207 Milwaukee, WI 53205 more bite-sized sessions, like five 30-minute workouts a week, or even shorter workouts if that works better for you. ‌Eat whole foods:‌ Aim to eat mostly whole, nutrient-dense foods for optimal FINANCIAL ASSISTANCE AVAILABLE nutrition, like whole grains (oatmeal, brown rice, quinoa), lean protein (beans, seafood, poultry), fruits and vegetables. Limit highly processed foods like chips, crackers, desserts and premade meals. The better you eat, the better your body and mind will feel. ‌Cut back on alcohol:‌ Enjoy alcohol only in moderation. Having too much of it may lead to a hangover and potentially poor decisions (and no one ever feels their best the day ZZZ PZVHOHFW FRP after overdoing it). The Centers for Disease Control and Prevention recommends adults 21 and over limit their alcohol to no more than two drinks a day. Having healthy habits and routines can mentally and physically strengthen your body to adapt to stressors, per the APA, ultimately reducing the toll of emotions like anxiety or depression. 3. Practice Mindfulness Mindfulness means being fully present in what you’re doing and being aware of your thoughts and feelings without judging or reacting to them, according to the APA. Being intentionally mindful prepares you to handle situations that require resilience. “Learning how ^ƚĂƌƟŶŐ Ɖƌŝů ϭ͕ ϮϬϮϯ͕ ƐŽŵĞ ŝŶĚŝǀŝĚƵĂůƐ ǁŝůů ŶŽ ůŽŶŐĞƌ ďĞ ĞůŝŐŝďůĞ ĨŽƌ DĞĚŝĐĂŝĚ to relax and be mindful, or simply ĐŽǀĞƌĂŐĞ͘ ,ŽǁĞǀĞƌ͕ ƚŚĞƌĞ ŝƐ ĂŶ ĂůƚĞƌŶĂƟǀĞ ŽƉƟŽŶ ĂǀĂŝůĂďůĞ ƚŚƌŽƵŐŚ ƚŚĞ learning to breathe deeply can im īŽƌĚĂďůĞ ĂƌĞ Đƚ ; Ϳ͘ prove your ability to navigate stressful situations,” Temple says. And it goes beyond stereotypical /Ĩ ǇŽƵ ĂƌĞ ůŽƐŝŶŐ ǇŽƵƌ DĞĚŝĐĂŝĚ ĐŽǀĞƌĂŐĞ͕ ǇŽƵ ŵĂǇ ďĞ ĞůŝŐŝďůĞ ƚŽ ĞŶƌŽůů ŝŶ Ă activities like yoga or meditation. ŚĞĂůƚŚĐĂƌĞ ƉůĂŶ ƚŚƌŽƵŐŚ ƚŚĞ DĂƌŬĞƚƉůĂĐĞ͘ Ǉ ĞŶƌŽůůŝŶŐ ŝŶ ƚŚĞ ͕ ǇŽƵ While those may be helpful, other ŵĂǇ ďĞ ĂďůĞ ƚŽ ĂĐĐĞƐƐ ĂīŽƌĚĂďůĞ ŚĞĂůƚŚĐĂƌĞ ĐŽǀĞƌĂŐĞ ƚŚĂƚ ĮƚƐ ǇŽƵƌ ŶĞĞĚƐ͘ mindful practices can be effective, ŶƌŽůůŝŶŐ ŝŶ ƚŚĞ DĂƌŬĞƚƉůĂĐĞ ŝƐ ĞĂƐǇ ĂŶĚ ĐĂŶ ďĞ ĚŽŶĞ ďǇ ƉŚŽŶĞ͘ zŽƵ ŵĂǇ ďĞ too: ‌Journaling:‌ Jot down any nagging ĞůŝŐŝďůĞ ĨŽƌ ĮŶĂŶĐŝĂů ĂƐƐŝƐƚĂŶĐĞ ƚŽ ŚĞůƉ ŽīƐĞƚ ƚŚĞ ĐŽƐƚ ŽĨ ǇŽƵƌ ŚĞĂůƚŚĐĂƌĞ ƉƌĞŵŝƵŵƐ͘ thoughts and work through them by putting it down on paper. ‌Deep breathing:‌ Try deep breathing exercises like the 4-7-8 method. Inhale for four seconds, hold your breath for seven seconds and exhale for eight seconds. Repeat the cycle four times (or longer if it feels good to you), and try doing it twice a day.

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AGE WELLVision

Holiday Safety Tips Help Keep the Twinkle in Family Members’ Eyes

By Cheryl L. Dejewski n the much-loved movie “A Christmas Story,” Ralphie sets out to convince the world that a Red Ryder BB gun is the perfect gift. “You’ll shoot your eye out!” was the response he received from his parents, teacher and even Santa Claus himself. It’s one of the funniest and most memorable quotes from this Christmas classic because we’ve all heard it or a similar “You could lose an eye” comment throughout our childhood. Unfortunately, however, what may seem to be an annoying or silly warning becomes a fateful reality for too many people. Toys, including some seemingly innocuous ones, and sporting equipment are responsible for thousands of eye injuries to children every year. But an amazing 90 percent of these injuries were preventable. That’s why ophthalmologists across the country are urging Americans to honor December as “Safe Toys and Celebrations Month.” “Safety should be the top priority on holiday shopping lists for children in order to help prevent a joyous celebration from turning into a tragic occasion,” states Brett Rhode, MD, senior partner at Eye Care Specialists ophthalmology practice. “Keep in mind a child’s ability rather than just age when searching for the perfect gift.” As an example, a one-year-old generally likes to lug, dump, push, pull, pile, knock down, climb, empty and fill. Suggested ideas for toys therefore include push-and-pull objects, blocks with rounded corners, and stable rideons with four low wheels. Sturdy cloth or plastic books are recommended to stimulate the child’s interest in identifying objects by pointing. Safety considerations include buying objects that are strong enough for the child to stand on or in, and avoiding anything with sharp points, small pieces or parts that can pinch or trap fingers, toes and hair. With older children, your gift-buying habits should also be a careful balance

between a child’s wants and his or her safety needs and those of his siblings. Children often fill their wish lists with highly advertised, but potentially dangerous items. For example, projectile toys, chemistry sets, dart games, bows and arrows, tools and electrical toys should be avoided for any child under the age of 12, unless the item will be used under adult supervision. The U.S. Consumer Product Safety Commission reports that bicycles, balloons, swings, BB and pellet guns, sports equipment, flying toys, crayons and chalk, science sets, and cosmetic kits are the toys most likely to be involved in eye injuries. “If you are giving sports equipment, you should consider including protective eyewear with polycarbonate lenses with the gift,” says Rhode, who is also Head of Ophthalmology at a Milwaukee-area medical center. “About 30,000 sports-related eye injuries occur every year, and the majority of those injured are children and adolescents. However, 90 percent of these injuries could have been avoided if the victim had worn protective eyewear.” Toys aren’t the only injury-causing culprits during the holidays. Corneal abrasions from pine needles are another common eye injury during the holidays. Daniel Ferguson, MD, ophthalmologist and father of two children, says, “It’s especially important to keep an eye on tiny visitors who are apt to be crawling around and under the tree while opening or playing with their presents. Mom and Dad should also be careful when setting up and decorating the tree.” “If you or a family member accidentally pokes or scratches an eye with a tree branch, you should seek immediate medical treatment. This is to make sure that no further injury has occurred to other parts of the eye and to prevent serious infection from occurring in the area of the scratch,” adds Daniel Paskowitz, MD, PhD, a local eye TWINKLE >> see page 47 December 2023 MHL 15

AGE WELL Resource

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he holiday season brings out the best in most people. But for some, it brings out the worst. Experts say scams targeting older people ramp up this time of year, because seniors are typically more vulnerable and more charitable around the holidays. “Seniors who live alone, have memory issues or don’t understand technology are especially vulnerable,” said Sierra Goetz, co-founder and operations manager at Tudor Oaks Home Care’s partner, the HomeCare Advocacy Network (HCAN).“Unfortunately, the holiday season provides many opportunities for scammers to prey on older people – turning what’s supposed to be the most joyous time of the year into a nightmare.” According to the Federal Trade Commission, seniors were scammed out of $1.6 billion in the last year alone. Most holiday scams are aimed at getting the victim’s credit card number and other personal data that the fraudsters can use for identity theft or to sell on the dark web, including: Coupon or Gift Card Confirmation Emails. Scammers send malwareloaded links or attachments in emails with bogus offers or confirmations. Charity scams. It’s relatively easy for scammers set up fake websites, using familiar logos and verbiage, to take advantage of those who want to make donations but aren’t tech-savvy enough to recognize the sites are bogus. Shopping scams. Like charity scams, fraudsters set up lookalike websites in hopes of tricking holiday shoppers into thinking they’re doing business with a legitimate retailer. Delivery scams. As online shopping becomes more and more popular, so do delivery scams. Crooks send out phishing emails disguised as UPS, FedEx or U.S. postal service notifications that ask for credit card confirmation or other personal information. Letter from Santa scams. A letter from St. Nick can be a holiday treat for little ones, and many legitimate busi-

nesses offer them. Unfortunately, so do many scammers who are looking scavenge information about about seniors and their families. So, how can you keep your aging loved one from becoming a victim of financial fraud? Experts at the FBIrecommend you encourage them to: Practice good cybersecurity hygiene Avoid clicking on suspicious links or attachments in emails, on websites and social media. Be especially wary if a company asks them to update their password or account information. Know who they’re buying from. Check each website’s URL to make sure it’s legitimate and secure. If they’re purchasing from a company for the first time, they should do their research and check reviews. Be careful how they pay. Never wire money directly to a seller.Avoid paying for items with gift cards. In these scams, sellers will ask them to send them a gift card number and PIN. Instead of using that gift card for payment, the scammer steals the funds and never sends the items. Use a credit card when shopping online and check statements regularly. Report suspicious transactions to their credit card company and dispute the charge. Monitor the shipping process. In order to follow the shipping/delivery process, they should always get tracking numbers for items purchased online. “While we certainly can’t stop scammers from targeting seniors, our professional caregivers are trained to watch for red flags,” Goetz said. “If time or distance keeps you from spending as much time as you would like with your aging loved ones, we can help make them aware of suspicious online activity, listen for unusual phone conversations and more. We’ll alert you immediately if we suspect problems.” For more information about Tudor Oaks Home Care’s customized care plans, visit TudorOaksHomeCare.com.

LIVE WELL Nutrition

8 Warming One-Pot Dishes for Winter

ave yourself some dishes with these cozy, delicious dishes. These one-pot meal are easy to make and save you time on doing dishes after you’re done cooking. Winter is the perfect time to whip up some hot, hearty dinners for your household. The only downside is having to do the dishes after — it’s the least fun part of cooking! Save yourself some energy by creating these one-pot meal that will leave you with a single dish in the sink (okay, and maybe a cutting board and utensils). Add these one-pot recipes to your winter rotation: Let’s check out these one-pot recipes and start preheating! You can use a pot on the stovetop, or a crockpot, or even an Instant Pot for a lot of them too. Chili When it comes to hearty, warming one-pot winter recipes, it’s hard to think of something better than chili! This four-bean chili recipe uses black beans, kidney beans, garbanzo beans, and pinto beans, but feel free to swap for other favorites too! Beans are a great ingredient to add to your regular diet: they’re full of protein, fiber, and antioxidants, improve heart and gut health, and more. Thai coconut curry If you’ve only ever had coconut curry at a Thai restaurant, it’s time to track

down some curry paste and give it a try on your own! Fill your creamy curry broth with whatever you’d like: popular options include broccoli, cauliflower, chickpeas, tofu, carrots, onions, and potatoes. Lentil dal Bring warming Indian spices into the kitchen in the form of a delicious lentil dal! Cumin, ginger, curry, garlic, paprika, and other flavors combine in a perfect winter recipe you can serve alongside rice or naan. Lentils are a nutritional powerhouse — they’re high in fiber, protein, B vitamins, and more. Red lentils are an excellent option for dal if you can find them, as they cook down quickly. One-pot pasta There are so many one-pot pasta recipes out there that we’re linking a whole list! Choose from basil-tomato spaghetti, macaroni and cheese, pasta primavera, a lasagna skillet, and more. Chicken and dumplings This Southern staple is a good idea when you’re in the mood for chicken soup but want something even heartier, thanks to the dumplings. You cook the dumpling batter right in the broth, so it’s a one-pot recipe, but you will need a mixing bowl! Mushroom stroganoff Cremini, shiitake, portobello, oh my! You can opt for any combination of mushrooms you choose for this savory winter one-pot recipe. Flavorful garlic and herbs meld with the mushrooms and pasta in a perfectly creamy sauce. Mushrooms are a fantastic source of vitamins and boast benefits for our heart and immune system. Jambalaya Let’s go back down south to New Orleans and cook up some one-pot Cajun flavors! This jambalaya recipe packs in a ton of veggies like onions, garlic, peppers, and tomatoes, along with plenty of spices and rice. You can leave the recipe as it is or add in even more hearty ingredients like kidney beans, mushrooms, tofu, or seafood. Mediterranean stew Lastly, let’s hop across the ocean to one of the healthiest regions in the world! The Mediterranean diet is renowned for its health benefits, thanks to its inclusion of many vegetables, legumes, olive oil, herbs, and other healthy ingredients. This stew combines some of the best: chickpeas, tomatoes, carrots, garlic, kale, and more! To find even more healthy winter recipes, check out our article here and continue browsing the CapTel blog at www.captel.com.

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LIVE WELL Mindfulness

Apps To Help You Save The Planet

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alternative ethical and sustainable fashion brands that they might not have ever heard about otherwise. Another app focused on the intersection of sustainability and fashion, ThreadUp, offers users the ability to quickly list used clothing items for sale so others can appreciate them. Who knew thrifting was actually eco-friendly? If you’re worried about pollutants and irritants in your personal care and beauty products, Think Dirty might just be the app for you. Scan the barcode from any health and beauty product on the store shelf through the app and find out what ingredients are in it so you can determine whether or not to buy/use it. Of course, there are lots of apps out there to help you reduce your carbon footprint. One of the most engaging is Oroeco. Use this app to track your life activities, such as what you eat, how you get around, etc. and see how much climate impact you have. You can also compete with other users—and earn badges—in friendly competitions to “gamify” your impact reduction efforts. Another favorite is Giki Zero, which provides users with a free and personalized guide—based on answers you provide about your lifestyle—on how to reduce your carbon footprint. Saving water is becoming increasingly important in this warming-fueled drought-stricken age we are in now. The Waterprint app allows users to conveniently track their water usage and compete with friends. Users list the products they buy, and the water footprint of each product is then used to calculate their water usage. Competing with friends provides a strong incentive to reduce unnecessary water usage, which helps to improve water sustainability around the world. Who knew that our smartphones could be such important tools for saving the planet?

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By Eidan Miana ear EarthTalk: What are some apps that help individuals save the planet? – Robert E., via email With the Too Good To Go app, you can help save the world’s food waste problem and eat like a king for a pittance. Most of us spend upwards of three hours on our smartphones every day. Much of our phone time is spent messaging friends and family, scrolling through social media feeds, watching video shorts and playing mindless games—but what if we could use it more productively to help save the planet? Not surprisingly, there are dozens of apps out there designed to solve environmental issues. Whether you want to cut your carbon footprint, reduce food waste, or save water, there’s an app (or two) out there for it. One of the hottest sustainabilityoriented apps out there these days is Too Good to Go, which connects customers to restaurants and stores that have surplus unsold food that can be procured for significantly discounted prices. The Olio app works along similar lines—connecting neighbors with each other and with local businesses to share surplus food. Olio can be used to find new owners for your old nonfood items as well, keeping more stuff in use and out of landfills. Eco-conscious fashionistas can rejoice over how the Good On You app allows them to check on the sustainability records and ethical stances of more than 3,000 different fashion brands. The app is a great companion on clothes shopping excursions; you can look up different brands as you browse and make purchasing decisions accordingly. Over a million users worldwide also use the app to discover

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LIVE WELL Nutrition

How to Improve Your Skin Health Naturally

By MS, Natural Health Practitioner, Certified Herbalist and Aromatherapist ging is less about time and more about “accumulation.” Women accumulate approximately 5 lbs. of toxins per year through body care items. Top 4 Do Not Use/Consume List: 1. Synthetic cosmetics - they create inflammation via inhalation and transdermal contact. Inflammation breaks down the collagen in the skin. 2. Processed foods - eliminate soy, wheat, sugar, and hydrogenated oils. Rancid fats are assimilated into skin cell membranes and predispose that skin to premature aging due to inflammation. 3. Gluten/high carbohydrate diet - sugar imbalance leads to AGEs (advanced glycation end-products); sugar stiffens the collagen in the skin and joints. Stiff collagen=wrinkles. Sugar also binds to hormone receptors that render them insensitive to insulin, this eventually leads to insulin resistance. 4. Avoid drinking and bathing in municipal water. Top 6 Things that Promote Skin Regeneration: 1. Eat real food, friendly bacteria is very important 2. Pure water 3. Sunlight; light stimulates hormone production that promotes cellular repair

4. Sweat: move and keep the lymph system moving 5. Get outside in nature Why do Wrinkles Occur? Wrinkles occur when the collagen tissue is weak in subcutaneous fat. Collagen is a lattice of support, “cellular glue.” It is a big process for the body to make collagen, the body needs amino acids for production. Collagen formation is not your body’s first priority. If your body is not getting enough amino acids, it will create other things first before collagen. So then collagen production gets put on the backburner. Many things can damage the collagen including inflammation, AGEs, chlorine (damages the lipids in the skin), and fluoride (dissolves “cellular glue” in collagen, it prevents new collagen formation and incorrectly mineralizes collagen leading to softer bones and stiffer skin). Elasticity is directly related to protein assimilation in the body and it is reduced when we have a lot of inflammation. AGEs cross-links with normal proteins (which keeps cells pliable) which cause the cell to harden; this happens very slowly with normal blood sugar levels. When this does happen, the “clean-up crew” (white blood cells) will come in and clean up AGEs which then gets eliminated by the kidneys. However, when the blood sugar is too high too often, this creates a constant creation of AGEs. Another big cause of wrinkles is dehydration. Dehydration leads to a lack of cell flexibility. Lack of water over time can have an accumulative effect over the years. Causes of Acne The lining of the skin and gut have similar needs, they both need and have beneficial bacteria. Gut health is huge! If it is not healthy, i.e. bowel irregularity, not enough healthy bacteria, etc., you will have a backup through the skin (pathogens, undigested proteins, hormones, etc.). Typically, hormone-induced acne is around the jawline and chin. Another form of acne (called chemical acne) can occur due to an inflammation response to chemicals in make-up, cleansers, lotions, etc. How to Restore/Avoid Problems with Wrinkles, Acne, Sagging Skin, Cellulite, etc. Topical Solutions Topically, you can apply essential oils such as frankincense, rose otto, chamomile, marjoram. This helps inhibit negative enzymes and strengthens the collagen matrix. Aloe Vera increases the production of fibroblast cells, which help make collagen and then quickens the production of your own cells. Some good aloe products include “Aloe Vera” by Aubrey and “Skin Aloe Vera Oil” by LifeFlo.

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Maintain your Acid Mantle Your skin has a slightly acidic barrier (created by natural skin oils combined with sweat). This helps kill bacteria, viruses, and fungal pathogens, acting as a barrier against anything that may penetrate the skin. A lot of synthetic chemicals found in conventional soaps eliminate the acid mantle. More blemishes will occur until the acid mantle is restored. The acid mantle is a very fine, slightly acidic film on the surface of human skin acting as a barrier to bacteria, viruses, and other potential contaminants that might penetrate the skin.[1] Sebum is secreted by the sebaceous gland and when mixed with sweat becomes the acid mantle. The pH of the skin is between 4.5 and 6.2, slightly acidic.[2][3] Since blood is slightly alkaline (7.4), pathogenic bacteria that become adapted to the pH of the skin and are able to reach internal tissues will encounter an environment to which they are less well adapted. This combination of acidic exterior and the alkaline interior is one of the body’s non-specific host defenses against bacterial pathogens. (Source: WIKIPEDIA, 2019) For hormonal acne, a progesterone supplement (chaste tree) is useful in the luteal phase (which typically is day 14-21 of a woman’s cycle). Clear up Constipation If constipation is an issue, consume fermented foods and probiotics a few times a week. Eliminate processed soy in the diet. Soy can disrupt natural estrogen levels in the body. Supplements to combat estrogen dominance include chaste tree, iodine, DIM, and IC3. Supplements for Rough Skin & Acne on Arms Rough patches on skin or acne on the back of the arms can be an indication of low vitamin D3, K2, and A levels. Incorporating more fat-soluble vitamins into the diet is helpful in this case. Reduce Consumption of Sugar and Grains If there is too much sugar conversion that is occurring in the body, protein molecules can cross-link with these sugar molecules. Once this cross-linking process has occurred, the new sugar proteins are called advanced glycation end products (AGEs). The human body does not recognize AGEs as normal and will produce antibodies against this process which then causes inflammation in the skin. Once formed, AGEs tend to gravitate toward dermal collagen and elastin (both found in skin). If you have questions or would like to learn more, call to set up an appointment with Kristine: 262-251-2929.

December 2023 MHL 21

LIVE WELL Nutrition

Social Drinking and Dieting A Few Things to Know

OPS Club, Inc. the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.®” philosophy, often hears this question: “If I consume alcohol, will it derail my weight-loss plan?” The answer is it all depends. Here are some facts about alcohol consumption. Health experts recommend that anyone who drinks should do so in moderation — whether or not you are trying to lose weight. The rule of thumb is one drink per day for women and no more than two drinks per day for men. You want to drink even less than that to lose weight. Alcohol is high in calories, but they are “empty” calories, which means they contain very little nutrients. So, if you’re having a cocktail, beer, or wine, make sure your body is also getting enough healthy food – vegetables, fruits, whole grains, and lean meats.

22 MHL December 2023

Also consider the calories. For example, a 12-ounce beer has about 150 calories; a light beer, about 100 calories; wine, about 100 calories for a 5-ounce glass, and distilled alcohol (gin, rum, vodka, whisky, etc.) about 100 calories for a 1.5 ounce serving. If you add mixers like juices or soda, the count is even higher, from between 100 and 200 calories, with extra calories ending up stored as body fat. Instead, substitute seltzer, diet sodas, or sugar free juice, plus add plenty of ice and/or water. Drinking also affects your metabolism, slowing it down. Because metabolism transforms food and drink into energy (thus burning calories), a slow metabolism leads to weight gain, fatigue, and low energy levels. TOPS President Rick Danforth advises that if you are concerned about how to offset the effects of those alcoholic drinks at a celebration or social event, there are some basic steps to follow. If you are going to a party or having a night out… •Hydrate with water all day. Your body needs water to work properly. Water maintains temperature, removes waste, brings nutrients to your cells, and protects your joints and organs. Since alcohol dehydrates, it’s essential to up your water intake. •If you are having more than one, alternate between a cocktail and water. A rule of thumb is to have twice as much water for every alcoholic drink. You will drink (alcohol) less as well as stay hydrated. •Sip your drinks, don’t gulp. •Alcohol can also trigger hunger signals in the brain, leading to an increased urge to eat more food. Eating a light meal beforehand rich in proteins and whole grains will help your stomach absorb alcohol more slowly, reducing the odds of getting tipsy and overindulging in food and drink. “If you should overindulge, don’t beat yourself up,” Danforth said. “Take a few moments to reflect on what your long-term goals are, what you have already accomplished, and pick up where you left off on your weight-loss journey.” About TOPS® TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.

LIVE WELL Sleep

Holida� Strol� Ope� Hous�! Why Are We Tired?!

xygen, water, food, sleep. These are the four requirements for life. Without them (in varying lengths of time) people die. Sleep is an important factor as it heavily influences our performance at work, our risk for chronic disease, and our overall quality of life. Sleep researchers, however, aren’t clear on the exact reason why humans even need to sleep. From an evolutionary perspective sleep would certainly have left primitive humans vulnerable to attack so it must offer some great advantage. Generally speaking, sleep is thought to allow our brains and our bodies to heal and repair from the damage of the day; synaptic plasticity is managed, brain pathways that are not being used are pruned, muscles are repaired, and energy stores are replenished. America is Tired Short sleep duration (defined as less than 7 hours of sleep per night) is common. In the United States 24% – 48% of people report it. If you are obese, a smoker, consume excessive alcohol, or are physically inactive you are more likely to report short sleep duration.1 Sleep is an active process. In other words, you don’t fall asleep simply because your brain is tired. Sleep is actively maintained throughout the night. Disruption of this careful balance between arousal and sleep results in, what else, disrupted sleep. Circadian Rhythm is Important Humans display a 24-hour circadian rhythm. This rhythm is endogenous meaning it is maintained even in the absence of environmental cues. Human beings placed environments with no light, no time cues, no social cues, etc., will still display a 24-hour rhythm. However, external timing cues do modulate and adapt the rhythm to the environment. For example, sunlight, in humans, is a powerful cue to have the waking phase of our 24-hour cycle during the day. Other mammals, like rats and mice, have most of their waking phase at night. These rhythms were created through many years of

evolutionary pressure. Light cues, which modulate our circadian rhythm, are extremely powerful. Circadian rhythm is endogenous so an internal pacemaker is necessary. The suprachiasmatic nucleus in the hypothalamus is a major part of the internal pacemaker of humans. This part of the brain is connected to the retina via the retinohypothalamic tract.2 This direct and powerful connection shows just how important light is for controlling circadian rhythm. Stages of Sleep Sleep is divided into two forms – non-REM and REM. Non-REM sleep is further subdivided into 4 stages, each with its own properties. During non-REM sleep neuronal activity is low, metabolic rate and brain temperature are at their lowest, heart rate decreases, blood pressure lowers, and muscle tone and reflexes are intact. Contrast this with REM (rapid eye movement) sleep where brain activity is similar to that of the awake brain. For this reason, it is sometimes referred to as paradoxical sleep. In REM sleep brain temperature and metabolic rate rise and there is complete loss of muscle tone with the exception of the diaphragm (so you can breathe), the eye muscles, and some muscles within the inner ear. The Adverse Effects of Blue Light A recent study of about 1,500 Americans found that 90% of adults use an electronic device within 1 hour of bedtime at least a few times per week. Devices may be an important contributor to insomnia because of the shortwavelength-enriched light that is emitted from them. Exposure to light in the evening and the early part of the night, even at low intensity, has several sleepdisturbing effects. First is suppresses melatonin delaying the onset of sleep. It shifts the circadian clock to a later time making it harder to fall asleep at a regular hour. Finally, it increases alertness and arousal.3 In one interesting study, 12 adults were randomly assigned reading from

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24 MHL December 2023

ne of the best advantages of living in a Life Plan Community is the connections that form organically on a daily basis. At St. Camillus, our life enrichment programming provides opportunities for residents to build meaningful relationships and to be part of a vibrant community of seniors. Christmastime at St. Camillus is particularly special. This December, there are ample opportunities for residents to celebrate the Season at St. Camillus. Our Independent Living programming offers musical entertainment, a theatrical performance and a resident Christmas cocktail party. We are welcoming the award-winning barbershop style Checkmate Quartet, the beautiful harmonies of the Knightwind Ensemble, the Community Chorus from New Berlin, and Jessica Michna, who will be performing her one-woman show as Mrs. Charles Dickens reading the Christmas Carol. Residents will meet with their neighbors to decorate a Christmas tree in the lounge area of their floor. They will gather together for a tree lighting ceremony, sing Christmas carols and enjoy hot chocolate. Residents will even have the opportunity to learn how to make Challah bread with our Pastoral Care Chaplain as she explains the meaning behind this beautiful tradition and enjoy a delicious Christmas meal prepared by our own Chef Giuseppe.At St. Camillus, the opportunity to make a connection is right outside your door! To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.

December 2023 MHL 25

Wishing You Happy Holidays!

BRAND

NEW

RESIDENCES NOW LEASING

414-488-6119 Tour Now! 11077 W. Forest Home Ave. Hales Corners, WI 53130 Fullpage_9_5x12_75_converted.indd 1

11/8/2023 8:48:31 AM

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AGE WELL Community Living

9 Ways to Make Your Apartment Radiate Holiday Cheer this Winter Season

he holiday season is upon us, and it’s the perfect time to infuse your apartment with festive cheer and warmth. Whether you’re a seasoned decorator or new to the craft, we’re here to help you out. Here are nine ways to elevate your apartment’s ambiance throughout the holiday season. Decorate with holiday colors Christmas would not be Christmas without a green tree with red and gold accents. Hanukkah would not be itself without blue and white decor. Kwanzaa would not be Kwanzaa without the green, red and black kinara. These colors shape our understanding of seasonal holidays and can be used to make a home feel more festive. Integrate any of these holiday colors into the décor of your home as you deem fit to celebrate your way! If you do not celebrate a holiday but still want to get in on the fun, decorate with the color white, which is resemblant of the snow that covers the ground. Big, fluffy, cozy blankets There is nothing like being wrapped up, all warm and comfortable, in a blanket inside while the snow swirls outside. A warm blanket can help you accomplish just this while also a great decoration. Use blankets that use holiday colors, have holiday patterns, or simply ones that bring you the most joy during the cold season. Either drape these throws over your couch or place them in a woven basket for a luxe yet relaxed feeling. Holiday scents The smell of your favorite holiday scent and warmth of a flickering candle is sure to bring you all of the comfort during the season. Candles provide not only a great scent to fill the air, but also act as a great centerpiece on a coffee or dining table. Surround the candle (but not too close!) with other seasonal décor such as pinecones or fir. Alternatives to candles include essential oil

diffusers or diffusers that plug into the walls. If you are sensitive to smells, try out flameless candles which will still cozy up your home. Hot beverage station Cider, hot cocoa and tea – oh my! Fill your hearts (and stomachs) with warmth with a hot beverage station! This can be done by your coffee maker. Deck out your counter with festive mason jars that hold cider, hot cocoa and tea packets. Provide ample addons such as cinnamon or peppermint sticks, cinnamon powder, liquid flavorings (peppermint, caramel, vanilla, etc.) and marshmallows! You can then surround the area with classic holiday décor. Switch up your artwork Remove your fall imagery from your walls and swap it with artwork that displays the holiday season! Change pictures of jack-o’-lanterns to snowmen. Display photos of a snow-covered cabin and put away the haunted house imagery you have up. Switching out these photos will provide you with a more enriching holiday experience. Use warm lighting Use warmer lighting to mimic the glow of a fireplace in your home. To do this, you can use candles – either real or battery-powered, as aforementioned – or switch out the bulbs you have now to warmer hues. Warm lights are more soft than cool lights, providing a glow throughout your home. Decorate your mantle If you live in a Wimmer Community that has a fireplace, make sure to decorate it this holiday season! A fireplace can be the central hub of your home, bringing people together to get warm and converse. You might as well make it a statement piece with all the attention it is going to get! Adorn the mantle with a garland and all of your family holiday heirlooms. Near the hearth, decorate it with tree logs and some other décor sure to bring winter cheer. For more information contact Forest Ridge at 414-488-6119.

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AGE WELL Community Living

Tips To Share With Your Loved One

For Making And Maintaining Friendships In Retirement

lthough not spring chickens anymore, mom and dad still have it in them to form new connections and make new friends. All it takes is a little effort! Check out the three helpful tips below to give your older loved ones the “push” needed to branch out during their retirement years.

Participate! Before you ask, no, they won’t get a participation trophy for this one… Keeping and maintaining relationships sets older adults up for a successful retirement; however, the fact remains that making such connections is easier said than done. Loved ones may feel that they no longer have the energy or motivation to go out and make new friends, but the reality is that the opportunities are often closer and easier than they think! Community events are a great way to meet new people and explore newfound hobbies – two aspects that often naturally come with conversation and connection. Some classic examples of community events are bingo nights, which can be found using a Bingo Hall locator, or farmer’s markets, which offer social interactions and exercise. Both of these events are widespread in every county and offer excellent relationship-making opportunities!

If your loved one’s retirement is at a senior living community, like the upcoming Lumia in Mequon, WI, scheduled resident social activities and inviting community gathering spaces will be readily available for your loved one’s use. Lumia’s club room and Bocce court will provide social and recreational opportunities to participate in and make new friends. Invest! No, we aren’t talking about money… As we increase in age, our social outlets and efforts decrease as well.1 The more time older adults spend alone, the more adverse mental health effects impact them. Considering that it usually takes at least forty hours to make a friendly connection with someone,2 your older loved ones are a bit justified in their hesitation! However, research proves that investing time into making new friendships is well worth the effort.3 Did you ever have a “talk” from your parents about practicing good habits? Now it’s your turn to give it right back to them! Whether an email, phone call, or a simple conversation in the hallway, investing some time out of the day to build connections quickly adds up over time. Even better, of course, is making a habit of getting face-to-face with someone throughout the week. Using the outdoor paths at senior living communities like Lumia, or meeting up for a card game with a neighbor once a week, develops routine social habits that add consistent connection and interaction to your loved one’s life. Little things, if practiced consistently, go a long way! Nurture! Participating in local social activities and developing social habits are great ways for your loved ones to make meaningful connections; however, maintaining these connections requires a similar amount of effort. Along with keeping in contact with new friends via good social habits, nurturing and caring for them helps keep those friends around, and benefits your loved ones all the more! Is there a neighbor who is going through a rough time? Encourage your older loved one to reach out and be a face to talk to. The old phrase, “The more you give, the more you get back,” especially in the context of a senior living community, rings true. Taking the extra few minutes to inquire about a fellow retiree shows that the connection is more than the level of an acquaintance, and instead, bears the weight of true friendship. With close connections, comes closer friendships – something that equals a much happier retirement.4 Having friendships during retirement are healthy and beneficial for all involved. For more information contact Lumia Assisted Living and Memory Care Community at (262) 235-5455.

ILLUMINATING ASSISTED LIVING & MEMORY CARE COMMUNITY

SCHEDULE A TOUR, TODAY! “The professionalism of the staﬀ is outstanding. My loved one is getting individualized care and treated with respect.” -Lumia family member

Meet our dedicated clinical care team. Tour Lumia’s thoughtfully designed Memory Care community. Learn about our robust lifestyle programming. CALL US: �262� 261�7099

LEARN MORE AT LUMIAMEQUON.COM 11900 N. PORT WASHINGTON RD, MEQUON � �262� 261�7099 28 MHL December 2023

LIVE WELL Better Sleep

/PaXcm XuXaV 0WP 7C| o 7Cn !PCao 0c P® How To Sleep With Lower Back Pain? 3 Expert Tips

re you tossing and turning at night, unable to find a sleeping position that doesn’t shoot pain up your spine? That haunting feeling of restlessness as dawn approaches, knowing you’ll face the next day exhausted. For countless individuals, this isn’t just an occasional nuisance; it’s a daily battle. The issue of being unable to sleep because of lower back pain isn’t just about physical discomfort; it’s a cloud on one’s mental well-being, social life, and overall quality of life. The silent nights where the only sound you hear is the ticking of the clock, each second emphasizing your agony. Every time you shift, seeking relief, only to find none. But what if there were ways to combat this nightly struggle? What if peaceful, restorative sleep wasn’t just a distant dream? In this blog, you will explore 3 key ways you can sleep with lower back pain, and step into your day with renewed energy. Optimal Sleeping Positions For Lower Back Pain Are you always sleeping on your front? Stop! Your position matters. One of the primary factors contributing to nighttime back pain is the sleeping position. Here’s how you can adjust: The Fetal Position: Tucking your knees towards your chest and sleeping on your side can alleviate the stress on your back, especially if you have a herniated disc. This position opens up the spaces between vertebrae. Sleeping on the Back with Knee Support: This might sound conventional, but it’s about adding a twist. Place a pillow beneath your knees to maintain the natural curve of your spine.

This position evenly distributes your weight, putting minimal pressure on pressure points. On Your Stomach with a Pillow Under Your Abdomen: If you’re someone who prefers sleeping on their stomach, this might work for you. Placing a pillow beneath your lower abdomen can reduce the strain on your back. Evening Rituals To Alleviate Lower Back Pain Prepare your back for a restful night. I understand you’re busy, and probably have more pressing issues in your day-to-day life, but this is important. Setting up a routine can significantly enhance your sleep quality. These adjustments are easy and don’t need to take up all of your free time. Gentle Evening Stretches Engage in mild stretches that focus on your lower back, hips, and hamstrings. The child’s pose or knee-to-chest stretches can be particularly helpful. Warm Baths The warmth can relax tense muscles, preparing your body for sleep. You can add Epsom salts, which are believed to reduce muscle soreness and stiffness. Mindfulness and Meditation Often, pain is exacerbated by stress. Engage in deep breathing exercises or meditative practices to calm your mind and, in turn, relax your body. Create An Environment Suited To Sleep Finally. It’s not just about your body; it’s about your surroundings, BACK >> see page 47

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Steeple View 414-525-5500 An Independent Senior Community Embracing Christian Values Make YOUR MOVE to the Luxury Senior Living of STEEPLE VIEW! Enjoy secure, carefree, independent living for active seniors in a caring, Christian atmosphere. Relax with the comforts of home without the burden of home ownership! (Above) Judy and Bryon and (below) Chuck and Mary Jane enjoy their life at Steeple View.

Our spacious 1, 2 and 2 bedroom + den deluxe apartment homes start at $873 per month with a 90% refundable entrance fee required.

Call to schedule your tour of STEEPLE VIEW!

414-525-5500 Voted Top Senior Living Facility for the fourth year in a row!

12455 West Janesville Road, Muskego 414-525-5500 | steepleview.org | info@steepleview.org December 2023 MHL 29

Discover the Advantages of Tudor Oaks Senior Living Community! Located on a large, beautifully landscaped campus, Tudor Oaks is a unique retirement community for today’s seniors seeking a comfortable retirement lifestyle in a home-like atmosphere, filled with new opportunities and experiences.

Tudor Oaks offers... ■

Independent Living

Luxury apartments with attached heated garages

■

Assisted Living

Style-smart, charming private apartments

■

Skilled Nursing

Quality Care 24/7

■

Rehab Stays

Private room/bath, TV, Phone, WiFi

■

Memory Care

Personal suite with private bathroom

■

Respite Stays

Private Room, up to 28-day stay

Call 414-529-0100 for a tour or visit www.TudorOaks.net for a fly-thru video tour of our community.

Tudor Oaks Senior Living Community S77 W12929 McShane Drive, Muskego, WI 53150

414-529-0100 • TudorOaks.net

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

30 MHL December 2023

AGE WELL Community Living

Touring a Senior Living Community Tips to keep in mind during your tour

hen you or a loved decide to downsize and move into an assisted living community or independent living apartment , it’s not just about safety or healthcare; it’s also about finding your new home. A place where you feel happy and comfortable! The transition into a retirement community is a major life decision. That’s why it is best to visit several different senior living communities. Look for quality, safety, and most importantly – a great reputation. Read the community’s online reviews. Though it’s tempting to choose a community that’s closest to your current home or possibly the most affordable option, don’t settle if you think there may be better options that can meet your current and future healthcare needs. After you’ve decided what communities you’ll be visiting, here are a few tips to keep in mind during your tour: 1) Ask questions. Don’t be afraid to ask a lot of questions, even if they seem unnecessary in the moment. Tour guides should be willing and happy to answer all questions that may arise. Ask what kind of meal plans are available and if the kitchen takes special requests for dietary requirements. Inquire when visitors are allowed and if overnight accommodations can be provided for them. Learn about the community’s social activities and whether transportation is provided to off-campus appointments and events. 2) Find reviews or feedback from residents. During your tour, make sure to talk to residents and ask how they feel about living in the community. Or, look for reviews of the community on the internet to see what others are saying. 3) Enjoy a meal. The food should taste great! Quality of food is important to

your overall health and happiness; so if possible, join the residents for a meal. Find out if you can order items other than what is being offered, and if the kitchen takes note of special dietary restrictions or food allergies. 4) Observe the state of the building and grounds. Note how well-maintained the parking lots, walkways and landscaping are as you’re walking into the building. There should also be some outdoor areas for residents to gather and enjoy the fresh air. Once inside, pay attention to how clean the hallways and communal areas are. The senior community should smell fresh and be as dust-free as possible. Again, the best way to get an accurate “feel” for the community is to visit on an off-day; not during an open house. 5) Meet the staff and residents. While on your tour, talk with staff members as well as the residents. Take note of their attitudes; are they friendly, courteous, and seem happy to be there? Do the residents look like they are engaged and energized? The happiness of current residents can speak volumes about the community. 6) Go with your gut. If it seems difficult to make a final decision, remember to trust your instincts. Did it seem like you would be happier at one place over the other? Did you like the décor better, or were the staff slightly more welcoming at a certain community? In the end, it’s important to go with where you feel you’ll be most comfortable in the years to come. At Tudor Oaks, we ensure residents are happy and enjoying an active, vibrant lifestyle. You’ll find a variety of social and educational events to keep you engaged in the world around you, as well as wellness programs to promote physical wellbeing. In fact, you may find yourself wondering why you didn’t move much earlier!

AGE WELL Health

Understanding Aging By Genevie L. Kocourek, M.D.,

ver 13% of the population of the United States are 65 years of age or older. Caring for ourselves as we grow older is challenging. Often times, care of the older adult involves children or relatives. They often assist in day-to-day activities such as house cleaning and shopping, driving their loved-ones to appointments, offering financial support, and providing companionship.Health concerns can change as we age, too. For instance, it is uncommon for a young person to have osteoporosis, but it is a common diagnosis in women over age 70. Eye diseases, often painless, can rob senior citizens of their vision. Falls and injuries can result in significant injury, including fractures and bleeding in the brain (hemorrhages). Therefore, it is wise to be aware of the most common conditions affecting senior citizens, and the steps that can be taken to protect us and our loved-ones.

Nutrition. Nutritional concerns in the elderly include lack of money for purchasing groceries, lack of motivation for cooking a meal when living alone, and loss of taste leading to a poor appetite. Try sharing a meal with a friend, going to social gatherings in the community or at your church, or eat with family. Physical activity. As we grow older, it is very important to continue physical activity. Even a daily walk of 15-20 minutes can be very helpful. Many health clubs have a low-cost plan for senior citizens. Clubs often have a warm-water pool, which can be an ideal way for a senior citizen to get exercise, while limiting the stress on joints. Falls and injuries. This is one of the greatest concerns for senior citizens. Falls can result in broken hips, hospital stays, and a reduced quality of life. Sometimes after a fall, the person never returns to his or her prior functioning. Therefore, fall prevention is essential. Remove all loose rugs from your home, and have grab bars installed in your bathrooms. Every stairway should have a handrail, even if it has only a few steps. Every stairway should be well-lighted. Sleeping pills. Many senior citizens have difficulty sleeping. Some of them use sleeping pills to help with sleep. However, there is a risk with sleeping pills, in that they can make a person so drowsy they are unable to travel safely to the bathroom in the middle of the night. Whenever possible, avoid the use of sleeping pills. Vision. As we grow older, the risk for eye diseases increases, including macular degeneration, cataracts, and glaucoma. These diseases are painless. Therefore, it is wise to have a dilated eye examination each year. If you need a referral for an examination, talk with your doctor. Keep your prescription for eyeglasses current. Poor vision can lead to falls and injuries. Hearing. Loss of hearing is common in the senior citizen. The greatest concerns are the inability to hear fire alarms in your home or sirens on the road. It is also important to hear other things as well, such as instructions from your doctor regarding how to take your medications. Arthritis. Pain in the joints from arthritis can make it difficult for the senior citizen to move about freely. Sometimes stiffness and pain in the joints leads to the need for pain medications. Such medications can cause drowsiness and falls. This is especially true when a person takes the pain medication prior to going to sleep, and then awakens in the middle of the night and has to use the bathroom. Discuss your arthritis pain and pain medications with your doctor. Dizziness. The greatest concern with dizziness is that a person is more likely to fall. If you suffer from dizziness on a regular basis, talk with your doctor. It may also be wise to have a bed that is lower (closer to the ground), and to have a cushioning mat on the floor. The mat will provide some protection if you do fall out of bed.

A senior living community where I can be

free to be. livingwesterly.com December 2023 MHL 31

AGE WELL Inspirational

I Can’t Possibly Be Eighty!

Advice from an EightyYear-Old who is Thriving By Rebecca Tran But I am eighty, so here are my accommodations: -I drive the speed limit as other cars pass me by. I do NOT attempt to navigate in cloudy or rainy weather. -Climbing the stairs slowly with both feet on the same tread, I hold tightly to the banister so as not to trip. -I place reminders to myself in conspicuous places, but then can’t find them. -I hold my chest out, stomach in, and shoulders back with a smile on my face. However, when I bend over, straightening-up is precarious. -When I answer the phone, it is usually a donation request, salesman or realtor

wanting to market my home. I say “No!” to all. -Sleeping fitfully at night, I wake up ritually for the hasty spurt to the bathroom. -I keep telling people I am a little deaf, asking them to speak-up when they talk to me. Sometimes they do. -As a voracious reader, I can’t decide whether I see clearer with or without my glasses. -I turn up the television volume high enough to hear the news but not so loud as to annoy my neighbors. -When grocery shopping, I hold tightly to my cart for balance. I must assess how many aisles I can cover before my stamina wanes. Check-out and carrying my bags to the car is problematic. -I cleaned out my file cabinet so my sons will not be burdened when I am no longer here. I had such fun reading old letters, notes and job evaluations that I put them all back into folders for another day. -I don’t like my cell phone or computer, but feel that I must be tech savvy to avoid Alzheimer’s. -I try very hard to be self-sufficient and not request help from family and friends. -My calendar contains more doctor’s appointments than fun outings. -I garden in short spurts, being careful of my knees and back. My plants reward me with colorful blooms while the birds, butterflies and bees supervise and appreciate my efforts. -I make suggestions to my elder son on the rearing of two teenagers. I’m glad it is his responsibility now, not mine! -Traveling vicariously through television programs, I find it to be much less expensive and much less of a hassle. -I water-walk regularly in a too-tight bathing suit, but need help getting up from the exercise mat. -However, I AM A SURVIVOR, having defeated cancer twice! -I enjoy life despite its challenges and intend to keep on doing so. -Care to join me? Eighty-year-old Rebecca Tran is a mother of two, grandmother of two, and a retired personnel administrator at National Institutes of Health. She loves her family, current events, history and experiencing global cultures. But most of all, she loves life with all the joy and challenges each decade brings.

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LIVE WELL Caregiving

Be Confident in Your Coverage. Health Insurance Life Insurance Annuities Long Term Care Insurance Auto Homeowners Immediate SR22 Filings Free Quotes We are not limited to representing one company, so we can give you unbiased advice.

7421 W. Becher St. West Allis, WI

4 Myths That Lead to Caregiver Guilt

eing a family caregiver is a challenging yet incredibly meaningful role. They get to support and care for a loved one during a time of need. However, many caregivers often find themselves burdened by feelings of guilt. These feelings can stem from myths and misconceptions about caregiving. These myths can cause caregivers to be unnecessarily hard on themselves or feel constrained by rigid, self-imposed rules about the care they provide. Here are just a few of these myths: Myth 1: “I should do it all alone.” One common myth is the belief that a family caregiver should be able to handle everything by themselves. This myth can lead to guilt when one inevitably needs help or a break from caregiving. Everyone needs a break from caregiving from time to time! It’s important to remember that caregiving is a challenging job and every caregiver needs support. Myth 2: “I should never feel frustrated or resentful.” Another myth is that caregivers should always be patient and never feel frustrated or resentful. Caregivers are not superhuman. It’s natural to experience a range of complicated emotions about your caregiving role. Feeling guilty about such emotions can be detrimental to your mental health. Myth 3: “I must sacrifice everything.” When someone you love is facing a serious health challenge—Alzheimer’s, cancer, a broken hip—it can feel like your own needs are frivolous. Some caregivers believe that they must sacrifice their own needs, wants, and dreams for their loved one’s sake. While caregiving involves sacrifice, it doesn’t mean you should abandon your own well-being. Neglecting selfcare can lead to feelings of guilt and burnout. Myth 4: “I must be perfect.”

Many caregivers feel they must be perfect in their caregiving role. They fear making mistakes or not providing the best care possible. This myth can be paralyzing and lead to a constant sense of guilt. Nobody is perfect, and it’s likely that you are learning some aspects of caregiving “on the job.” Unhealthy perfectionism can give you a false sense of control and interfere with attaining your personal and caregiving goals. Overcoming caregiver guilt How can caregivers overcome these myths and the guilt that often accompanies them? The theme of this year’s National Family Caregiver’s month, “Caregivers Connect,” gives us a clue. Connecting with other caregivers can be tremendously helpful. Support groups, in-person or online, can provide a safe space to share experiences, feelings, and advice. Knowing that others face similar challenges can ease feelings of guilt. Talk to friends and family members about your caregiving journey. Sharing your feelings and concerns with loved ones can help you receive the support you need and reduce guilt. Practice self-compassion and acknowledge that it’s okay to have limitations and make mistakes. Nobody is perfect, and caregiving is a learning process. Take advantage of respite care services to give yourself a break when needed. Remember that self-care is not selfish; it’s essential for your well-being and your ability to provide quality care. Get professional help. Don’t hesitate to seek help from therapists or counselors if you’re struggling with overwhelming guilt or stress. They can provide strategies to cope with these feelings. An aging life care manager can perform assessments and help families develop and implement a plan of care

414-545-7878

1-800-924-4061

www.AlliedSeniorServices.com

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CAREGIVER >> see page 41 December 2023 MHL 33

LIVE WELL Friendships

Building Genuine Human Connections this Season

veryone has unique skills and talents they can offer their community. Maybe it’s a green thumb, an artistic side or simply a passion for pitching in wherever help is needed. Volunteering is a great way to do just that while also making new friends. Search online or ask a neighbor about volunteering opportunities in your community like tending to local gardens, tutoring kids after school or helping put together care packages for those in need. A senior’s residence is a place of security. Moving out of the home you spent many years creating memories can be difficult emotionally. But you might want to look at moving into a senior community as a positive move. When we are young we can’t wait to explore new things and get away from the same old –same old. We want to start making memories and planting our roots. Why not think the same way. Look at a Senior Community as an adventure, something that might bring back the great memories from when you were young and getting back into the world out there. A senior community can be a great change. You can meet new people, get rid of all the hassles of house work, and have a easier retirement life. You want to enjoy stress-free living You’ve spent your life working, keeping your home clean and cooking meals. Now it’s time to reward yourself with the freedom to do what you love and have a retirement community handle the rest. Retirement communities offer in-house dining with customizable menus, housekeeping options and more to make sure nothing gets in the way of what makes you happy. Even planning what to do with your free time

is easier with scheduled events, classes and entertainment. Senior housing has come a long way over the years. Starting approximately 30 years ago, this industry saw new options develop to meet the demands of a growing senior population. Initially limited in its offerings, there is now a plethora of senior housing options available.With more and more baby boomers getting ready to retire, the senior housing market is growing with new senior housing developments. Some baby boomers are looking into senior housing options for themselves, while others are looking for communities that can help care for their aging parents. Finding the right option comes down to knowing what’s available and understanding the needs of the person who is going to be living in the community. Below are descriptions of the various senior housing options available and the segments of the senior population that they serve. Independent Senior Housing For seniors who are tired of maintaining their own home or looking to down-size, independent senior housing is ideal. Those looking to move into an independent senior living community have two choices. One is to purchase a senior condominium and the second is to rent a senior living apartment. Both provide independent, active seniors with the freedom they enjoy, but without all of the burdens of home ownership like mowing the lawn, shoveling the snow, or making home repairs. Some independent senior communities have also adapted a lifestyle approach, including such amenities as a salon and spa, golf course, on-site restaurants, on-site shopping, housekeeping and more. Assisted Living Assisted living provides a great alternative for seniors who need some additional help with medication, grooming, dressing, eating, etc. Assisted living has two options including; Residential Care Apartment Communities (RCAC), which allows seniors to live in their own apartment, but only offers 28 hours of care, and CommunityBased Residential Care Facility or CBRF. This type of community is an ideal living option for seniors who need more assistance that what can be provided by an RCAC, offering care 24 hours a day, seven days a week. Assisted living communities tend to offer more of a residential, home-like environment, as well as provide meals, social activities, housekeeping and transportation. Specialized Care Community There are some CBRFs that specialize in caring for one kind of illness. One of the most common is an Alzheimer’s or memory impairment care community. In specialized assisted living communities, the environment, staff and programming is specifically designed to meet the unique needs of those individuals who are living there. Like a non-specialized assisted living community, a specialized care community also provides 24/7 care, social programming, meals, housekeeping and transportation are generally provided.

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Ǥ December 2023 MHL 35

Freedom to Live Well

Senior Living Communities Serving Southeastern Wisconsin Turn to Presbyterian Homes & Services, a trusted provider of senior living experiences for over 65 years, and enjoy the freedom to live well.

Stair Crest – Opened May 2023

Avalon Square

Dickson Hollow

S67W14765 Janesville Road Muskego, WI

222 Park Place Waukesha, WI

W156N4881Pilgrim Road Menomonee Falls, WI

414-367-2400 StairCrest.org

262-446-9300 AvalonSquare.org

262-599-8300 DicksonHollow.org

Fairway Knoll

Kirkland Crossings*

Towner Crest

N112W17500 Mequon Road Germantown, WI

700 Quinlan Drive Pewaukee, WI

1205 East Lisbon Road Oconomowoc, WI

262-735-7900 FairwayKnoll.org

262-695-5800 KirklandCrossings.org

262-468-2300 TownerCrest.org

Contact Us for a Tour! PresHomes.org Townhomes* | Senior Apartments | Assisted Living Apartments | Memory/Specialty Care Residence Equal housing opportunity. All faiths welcome. © 2020 Presbyterian Homes & Services 10/23

LIVE WELL Friendships

The Importance of Social Connections for Seniors: Building a Supportive Network

s we journey through life, the importance of social connections becomes increasingly evident. For seniors, maintaining a strong and supportive network is of paramount importance. Social connections not only contribute to a sense of belonging and purpose but also have a significant impact on overall well-being. In this blog post, we will explore why social connections matter for seniors and provide valuable insights into building a supportive network. Promoting Emotional Well-being: Social connections play a crucial role in promoting emotional well-being among seniors. Engaging in meaningful relationships and regular social interactions can combat feelings of loneliness, depression, and anxiety. By fostering connections with friends, family members, and fellow community members, seniors can experience enhanced emotional resilience and a greater sense of happiness and fulfillment. Physical Health Benefits: Believe it or not, social connections have a positive impact on physical health as well. Seniors who maintain an active social life often engage in physical activities, outings, and recreational pursuits with their peers. This helps promote mobility, reduces the risk of sedentary lifestyles, and encourages overall physical well-being. Additionally, social support networks can provide encouragement for seniors to prioritize their health, leading to healthier lifestyle choices. Cognitive Stimulation: Regular social interactions can provide cognitive stimulation, which is crucial for seniors’ mental well-being.

Engaging in conversations, participating in group activities, and sharing experiences with others can help maintain cognitive function and prevent cognitive decline. Social connections stimulate the brain, improve memory, and contribute to lifelong learning, ultimately promoting a healthy and active mind. Support in Times of Need: A strong social network becomes an invaluable asset during challenging times. Seniors may face various life transitions, health concerns, or the loss of loved ones. In such instances, having a supportive network can provide emotional support, practical assistance, and a sense of belonging. Whether it’s through family, friends, or community organizations, seniors with a robust support system have access to resources and a safety net during times of need. Tips for Building a Supportive Network: Building a supportive network requires proactive effort and an openness to new connections. Here are a few tips to help seniors establish and maintain meaningful social connections: Join Community Groups: Participate in local senior centers, clubs, or hobby groups that align with personal interests. These provide opportunities to meet like-minded individuals and forge connections. Embrace Technology: Technology offers various avenues for social connection, even if physical proximity is a challenge. Utilize social media platforms, online forums, and video chat tools to stay connected with friends, family, and fellow seniors. Volunteer: Engaging in volunteer activities not only allows seniors to give SOCIAL >> see page 41

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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

December 2023 MHL 37

LIVE WELL Well-being

Reading the Energy of Thought

By Lisa Schuetz or thousands of years in recorded history, all the great theologians, scientists, and philosophers have agreed on one point and possibly only one point, which is: What we think about, comes about. Our thoughts are the creative energy behind what we manifest in our lives. Unfortunately, an estimated 98 percent of daily functioning and thinking is unconscious, reflexive action, otherwise known as habit. Many of us are unknowingly living a life that isn’t of our making, a life created by internalization of the worldviews of our parents and the mass culture in which we live. Given that our thoughts determine what we manifest in life and that most of what we think is unconscious and unintentional, we cannot begin to change our lives until we discover the content of our thinking. Sadly, when most people tune in to their unconscious thoughts, they discover that the majority are self-defeating patterns of thinking, or what I call “thought energy.” As long as our thought energy is self-defeating, we will not be able to create what we truly want in life. Only when we become aware of our self-defeating thought energy can we begin

to reprogram it to support our greatest potential rather than undermine it. Though many people associate aging with purely physical events of the body, the more important aspect is the call to life’s greater task of finding where it is that our spirit lies. Aging entails more that adding years to our lives; it requires that with each passing year we become a fuller expression of who we are meant to be. Living an optimal life necessitates growing and evolving so that our emotional age matches our chronological age. By consciously taking responsibility for how we think and navigate through life, we are able to engage life to the fullest. It is in this full engagement that the body, mind, and spirit thrive, and we live and age audaciously. To wake up to our unconscious patterns so we can move toward full engagement, we need a method of objectively assessing our habits of thought. Since the body and mind are inextricably linked, we can use our physiology both to understand and to change our psychology. This approach is the basis of biofeedback and other self-directed modalities such as dance therapy, art therapy, and the brain-wave entrainment called neuroacoustics. These methods work by utilizing the plastic nature of our brain, that is, its inherent ability to reorganize itself in response to new situations or changes in environment. This quality of the human brain is called neuroplasticity. Graphotherapy is another self-modification method that utilizes the brain’s neuroplasticity. Graphotherapy is the application of graphology (the science of handwriting) to psychological problems. It is based on the existence of a bidirectional relationship between the hand and the brain, which means the brain, communicates with the hand and vice versa. Graphic gestures, which include handwriting, doodles, and drawings, are records of thought energy. These expressive gestures offer unfiltered, uncontaminated information about our subconscious drives, innate temperament, and possible neuroses or energy blocks. We can “read” this energy for diagnosis and manipulate it for the purpose of healing. The piece of paper on which an individual writes represents that person’s world. Thus how we put strokes on paper mimics how we see ourselves in the world and how we move through it. Handwriting is basically “brainwriting.” How we express ourselves on paper originates not from our hand but from neural impulses from our subconscious. Our movements on paper give us direct information into the organization of our brain and the state of our energy field, that is, ENERGY >> see page 41

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December 2023 MHL 39

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

Menomonee Falls - 55+

262-719-3884

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

Bell Tower Place

Franklin - 55+

414-254-8410

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

Cedar Glen

Wawautosa - 55+

262-719-3884

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

Granville Heights

Milwaukee - 55+

414-357-6740

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

High Grove

BƂĎĎœǙĎŉĈ΄Ͳ΄̋̇Τ

414-541-3333

High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior Ÿǋ E ĶOŸŘɴʰ Ŏ ǣǼsǋ Es_ǋŸŸŎ ɠÞǼÌ ɠ ĶĨ˚ÞŘ OĶŸǣsǼ Ř_ ʩǋsƼĶ Osǣ ÞŘ ǣsĶsOǼ Ƽ ǋǼŎsŘǼǣʳ Our non-smoking community is the perfect place to call home.

Hill Crest*

BƂĎĎœǙĎŉĈ΄Ͳ΄̊̊Τ

414-541-3333

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

Crest View*

BƂĎĎœǙĎŉĈ΄Ͳ΄̊̊Τ

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 40 MHL January 2023

www.horizonseniorhousing.com

ENERGY >> from page 39 the energy state of our emotions and thoughts. We can use the bidirectional relationship between body and mind to gain insight into ourselves and others. In fact, most of us already do this in everyday life in the reading of voice quality and body language such as facial expressions, gait, gesticulation, and posture. Handwriting is one of the many expressive gestures that humans make and it is one that supplies a permanent record, a snapshot in time of the state of balance or imbalance of our body, mind, and spirit. A flexible, integrated, balanced brain is outwardly evidenced by fluidity and gracefulness in our handwriting and other movements of our body. The quality of our voice and expressive gestures such as facial expressions, gait, gesticulation, and posture also reflect the state of organization and integration in the brain. Thus a velvety voiced singer is sure to have a smooth gait, expressive hands, and a flowing script. A person that walks haltingly and with rigidity is sure to speak in a choppy voice and write with a non-flowing script. How we adorn and embellish our writing, the extraneous qualities our strokes have, and whether there is balance or imbalance in our stroke formation provide a window into how our brain is operating and the state of balance in the body, mind, and spirit. To sum up the basics of graphotherapy, writing is a series of straight and curved lines that are either moving away from us (expansion) or moving toward us (contraction). Very generally, the goal of the prescribed hand movement exercises in graphotherapy is to create balance between the contraction and expansion or release. When in our handwriting there is balance between straightness and curvedness, balance between expansive movements and contracted movements, balance in the different parts of stroke formation, and a balanced use of space on the paper, we are balanced energetically and emotionally. Balance indicates adaptability and the ability to see reality, whereas imbalance indicates the opposite as unconscious fears and projections constrict us and cloud our perception. When balance is present, our core motivation is love. With imbalance, our motivation is fear-based. Just as we appear “guarded” when assuming the posture of crossed arms and hunched shoulders, our writing strokes reflect this same contraction of energy. When our stance is outstretched arms and open hands, our handwriting shows expansive, full, rounded strokes. The Polarities of the Psyche The psyche is a self-regulating energy system, and as with all such systems, it functions on the principle of polarity. Some of the major paired energies operating within us that we can readily see and interpret from writing are intensity and relaxation, objective/logical/yang and subjective/emotional/yin, and intellectual and physical. All of life has a rhythm, an ebb and flow, just like one’s breathing: inspiration and expiration. There is always a taking in, and a releasing. Intensity CAREGIVER >> from page 33

challenges. And professional in-home caregivers can help you take a break or share the load of caregiving. In-home caregivers also help maintain boundaries by taking on more intimate caregiving tasks like bathing or incontinence care. Caregivers should be aware of the myths that can lead to feelings of guilt and understand that they are not alone in their struggles. By connecting with other caregivers, seeking support, and practicing self-compassion, caregivers can better navigate the challenges of their role and reduce the burden of guilt that often comes with it. SOCIAL >> from page 37

back to the community but also facilitates the formation of new friendships with individuals who share similar philanthropic values. Attend Senior Living Community Events: If residing in a senior living community, actively participate in the community events and social gatherings organized by the facility. These events provide opportunities to meet and connect with fellow residents. Social connections are a vital aspect of a fulfilling and healthy life for seniors. The benefits of building a supportive network encompass emotional well-being, physical health, cognitive stimulation, and invaluable support during challenging times. By proactively seeking and nurturing social connections, seniors can experience a profound improvement in their overall quality of life. Let us recognize the significance of social connections and make efforts to foster a supportive network for ourselves and our senior loved ones. Remember, it is never too late to build meaningful connections and enjoy the positive impact they can have on our lives. For more information visit www.oasissenioradvisors.com/milwaukee. December 2023 MHL 41

LIVE WELL Senior Living and Independence

9 Health Benefits of Dancing for Seniors

et moving and grooving to experience these health perks! One of the top health benefits of dancing for seniors is the social connections dancing can create. Are you a senior looking for a fun and engaging way to stay active while enjoying a multitude of health benefits? Look no further than the dance floor! Dancing is a fantastic hobby for the young and old alike, no matter what style of moving and grooving you prefer. Jazz? Salsa? Tango? Contemporary? They’re all great — and great for you! In this article, we’ll explore nine health benefits of dancing for seniors. They include:

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Let’s learn more about these health benefits of dancing for seniors below! As with any new exercise routine or activity, be sure to check with your doctor before trying out a dance class or club. Cardiovascular fitness Dancing is definitely the type of activity that gets your heart pumping and your blood flowing. Whether it’s ballroom, salsa, or even line dancing, the constant movement and music help elevate your heart rate. This is called aerobic exercise, and it improves your overall cardiovascular fitness over time. Regular dancing can lower your blood pressure, boost circulation, and decrease the risk of heart disease. Joint health As we age, preserving our joint health becomes more of a focus. The good news is that dancing can help seniors maintain and improve joint mobility. The gentle movements in dance routines, such as waltz or tango, can lubricate the joints and reduce stiffness. Additionally, the low-impact nature of many dance styles is kind to the joints, making it a suitable exercise option for those with arthritis or joint pain — it can even help with pain relief! Balance and coordination Dance is all about balance and coordination. Learning and practicing various dance steps can significantly enhance these skills, which are particularly important for seniors who want to prevent falls and maintain independence. Plus, dance helps strengthen your core muscles and improve posture, which both contribute to better balance. Social connections Dancing isn’t just about the physical benefits; it’s also an excellent way for seniors to socialize and connect with others. Joining a dance class or a local dance group can introduce you to a vibrant community of like-minded individuals and give you a sense of belonging and camaraderie. The social interaction that comes with dancing comes with its own benefits, including strengthening your immune system and improving your overall mental well-being. Cognitive enhancement Dancing is a mental workout as much as it is a physical one. Remembering dance routines and coordinating your movements with the music engages DANCE >> see page 45

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December 2023 MHL 43

DANCE >> from page 43 your brain, stimulating cognitive function. This mental exercise can help seniors maintain and even improve their memory and mental sharpness. It’s even linked with a 76% decrease in dementia risk. Boost in mood One of the best benefits, if you ask us? Dancing is just plain fun! The combination of movement, music, and socializing releases endorphins, the body’s natural mood enhancers, promoting a sense of happiness and well-being. Dancing also provides an excellent outlet to release tension and reduce stress. Get lost in the music and let your movements express your emotions. Weight management Dancing is a fun way to burn calories, boost your metabolism, and maintain a healthy weight. You can choose dance styles that suit your fitness level and preferences, whether it’s the energetic cha-cha, the more relaxed waltz, or a dancestyle exercise routine like Zumba. It’s one of the most fun options out there if your doctor has recommended increasing your activity levels. Better posture & flexibility Dance encourages flexibility by requiring a wide range of motion in different directions. This can help seniors improve their flexibility and range of motion, which is essential for everyday activities and reduces the risk of injury. Plus, dancing can help improve posture — you don’t tend to see people slouching their way around the dance floor! Good flexibility and posture can help prevent back pain and muscle strain. Improved endurance Dancing requires stamina, and as you enjoy longer and more frequent dance sessions, your endurance will improve. This increased stamina translates to better overall fitness and the ability to enjoy more activities without getting tired quickly. In addition to strengthening your muscle stamina, dancing often involves controlled breathing, which can enhance lung capacity and strengthen seniors’ respiratory muscles. TIRED >> from page 23 a light-emitting eBook for 4 hours before bed or reading from a print book for 4 hours before bed for 5 consecutive evenings. They found that those reading an LE-ebook displayed decreased subjective sleepiness, decreased EEG delta/theta activity, suppressed melatonin secretion, lengthened sleep latency (increased time to fall asleep), delayed and reduced REM sleep, and impaired morning alertness. Why does blue light have this effect? Human eyes have rods, cones, and intrinsically photosensitive retinal ganglion cells. Rods and cones are mostly responsible for image-forming vision. Intrinsically photosensitive retinal ganglion cells are responsible for regulating circadian rhythm and other biologic functions. Retinal ganglion cells form the beginning of the retinohypothalamic tract which transmits light data from the retina to the hypothalamus to regulate circadian rhythms throughout the body. Retinal ganglion cells respond powerfully short-wavelength light like the blue-colored light emitted from most devices and LED televisions. This blue light will cause a high rate of fire from the eyes to the hypothalamus, which will change hormonal and circadian rhythms.4 Blue light also has the ability to stimulate other areas of the brain which are responsible for producing norepinephrine, a neurotransmitter that has potent arousal properties. With the knowledge that the blue light emitted from almost all devices and LED TVs is disruptive to the foundational pathways for sleep, it’s important to take steps to remedy this if you’re having trouble sleeping. First and foremost, do not use your device in bed. At all. In fact, you should avoid using it at least an hour before you plan to go to bed. Do not watch TV in bed either. If your symptoms are severe, avoid TV for at least an hour before you plan to retire. If you have to use a device for some reason, avoid long exposure. You should also consider wearing red-colored lenses for about an hour before bed. The red-color of the lens blocks the blue light from reaching the retina. Blue-light blockers that are clear also exist. You could consider purchasing a pair of these and using them in the evening and while you’re using your device. I’ve recommended a pair from this website: www. blepeyewear.com. As devices age, they tend to emit more blue light. If possible, consider getting a newer device. Finally, many devices come with a night-shift mode. This mode shifts the hue of the screen to a warmer, redder tone. This has been studied to see if it offset the negative effects of the light from a device. Unfortunately, it did not. Melatonin levels were still reduced when using night shift mode.In the end, if you suffer from insomnia, reducing your device exposure is likely to have a measurable effect on your sleep. Our devices have become extensions of our lives so it may be difficult to completely eliminate exposure, however, your brain (and your boss) will thank you for the better sleep. For more information contact (262) 546-4696 or visit www.mmtmke.com.

2023 MUSIC

FOOD

GAMES

LIGHT

Join VMP Healthcare and Community Living for an evening filled with hundreds of handcrafted luminaries, music, food and fun! Please bring a non-perishable food item for VMP’s food-drive with Hunger Task Force. For more information, please call (414) 607-4274.

Thurs, October 19th

4 PM - 7 PM

VMP Healthcare & Community Living Luminary display open until 8 PM 3023 S 84th Street. West Allis, WI

December 2023 MHL 45

LIVE WELL Active Lifestyle

Who Benefits from Rehabilitation? The level of function you had before a disability is an important consideration in the level of function you can expect to regain after rehabilitation.

hen evaluating a disability, your health care provider will focus on understanding how the loss of function developed and progressed over time. Other vital factors in predicting whether function can be regained are how severe the loss of function is, what caused it, and the potential for recovery. The level of function you had before a disability is an important consideration in the level of function you can expect to regain after rehabilitation. For example, if a healthy older person who walks without a cane falls and fractures a hip, he or she will likely be able to walk again after several months of a rehabilitation program.

46 MHL December 2023

However, the same goal is not as realistic for someone of the same age who was already having a hard time walking (possibly due to arthritis or bad circulation) before suffering a hip fracture. If a person has additional medical conditions, such as heart, lung, or joint diseases, his or her participation in an intense rehabilitation program may be limited. However, many people can still improve their ability to exercise gradually even if they have moderate to severe heart and lung disease. Another important factor in successful rehabilitation is commitment to an ongoing program. Commitment is important not only for the person who has lost some function, but also for family members (or other caregivers) when he or she returns home after the rehabilitation program. What the older adult and his or her family expects and prefers should also be considered, because rehabilitation programs usually require everyone’s participation. Another reason why everyone should be involved in the decision-making process is because many disabilities of older adults are chronic (eg, arthritis, diabetes, hypertension, heart disease). For older adults to be able to best control their chronic diseases, they should understand the disease or injury, feel confident that they understand and can perform the activities needed to manage their disease and prevent new problems, and be able to monitor their disease status as much as possible. The type of disability and how severe it is, as well as what the person actually needs to do at home as well as what others can do for the person are important considerations in the decision of whether a person can safely return home after rehabilitation. People living at home should, at the very least, be able to move safely from a bed to a chair, and from walking or a wheelchair to the toilet. For people who have difficulty thinking things through or who have problems with vision, 24-hour supervision may be necessary. Often, the critical factor for discharge from a rehabilitation unit is whether 24-hour support is available at home for those who need it. Settings for Rehabilitation Programs Rehabilitation can take place in many types of settings: special units in acute care hospitals or rehabilitation hospitals nursing facilities outpatient centers homes private offices If you have a new disability and are a good candidate for 4—12 weeks of restorative rehabilitation, you may benefit from an intensive rehabilitation program involving a multidisciplinary team of health care professionals. Such programs are usually done in a rehabilitation unit, whether within a hospital, in a separate rehabilitation hospital or building, or in a nursing facility with a designated rehabilitation

TWINKLE >> from page 15

geon with credentials from Harvard and Johns Hopkins. Ophthalmologist Michael Raciti, MD, points out that eye injuries can come from more than just inanimate objects. “We sometimes see patients who have been poked in the eye by babies and small children.” Raciti suggests, “You should take extra precautions when holding a child who may not be familiar with you or who may be overly excited by all of the holiday activities. To help prevent an accident, try holding the child with one arm and using your free hand to hold or play with their hand that is nearest your face.” Improper opening of champagne or sparkling wine bottles causes another common injury at this time of year. Optometrist David Scheidt, OD, explains, “A champagne cork can become a potentially blinding missile. The cork is just small enough to bypass the facial bones that normally protect our eyes from larger objects. The impact of a popped cork can cause painful surface damage or even interior damage which may lead to blindness.” To prevent turning a celebration into a tragedy, always open corked bottles with proper caution. Never point the bottle top in the direction of anyone’s face, including your own. Keep the beverage chilled since the cold reduces the chances of the cork popping unexpectedly. Always place a towel over the entire top and tilt the bottle at a 45-degree angle away from yourself and others. By following these simple suggestions (or seeking immediate medical attention in the unfortunate event of an accident), you can be sure to keep a joyous twinkle in your family’s eyes that lasts throughout the New Year. FREE BOOKLETS & INFORMATION The doctors quoted in this article are from Eye Care Specialists, an ophthalmology practice with offices in Milwaukee, West Allis, and Wauwatosa. Their team members are honored to been named as “Top Doctors” by Milwaukee and MKElifestyle Magazines. They have also published and distributed more than one million copies of educational booklets and handouts on numerous topics, including cataracts, diabetes, dry eyes, glaucoma, macular degeneration, low vision, when to have your eyes checked, what foods to eat for your eyes, safety tips for driving in the dark and snow, etc. To learn more about their practice, free copies of the items above, or to read online about various common eye concerns, visit www.eyecarespecialists.net.

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whole, minimally processed foods. But we also recognize that the right supplement at the right time can help you on your path to regaining vibrant health. If you have any questions for me or are interested in coming to our clinic for testing, please give the clinic a call at 262-251-2929 for a complimentary, 15minute phone call with myself or one of the other practitioners. Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes test<< frompre-screenings, page 29 ing,BACK cholesterol and eye exams, as well as massages, reiki, door and body; it’s about too. Linda Cardinale at 414.220.3216 or raffle prizes, goodieyour bags,surroundings, and more! Contact We all know the “put your phone away one hour lcardinale@milwaukeecatholichome.org to learn more.before bed” advice, but here are some other things you should be doing: Invest in the Right Mattress and Pillows Your mattress should support the natural curve of your spine. Investing in an orthopedic mattress for added support can make a world of difference. Leg Elevation If you’re sleeping on your back, placing a pillow under your knees can reduce lumbar strain. For side sleepers, a pillow between the knees can maintain hip alignment. Relaxation Techniques: Progressive muscle relaxation, a method where you tense and then gradually relax different muscle groups, can be a powerful tool to prepare the body for sleep. Ready for a Life Where Lower Back Pain Doesn’t Dictate Your Nights? Rediscover the joy of active living at FYZICAL Therapy Waukesha. Are lower back pains holding you back from creating cherished family memories like camping trips? This month, we offer a Free Lower Back Pain Consultation with Laser Treatment. Speak with a member of our expert team. Share your concerns, receive tailored advice, and discuss potential treatment routes tailored for you. Don’t let pain be the director of your life story. Call us now at 262-349-9297 or visit our clinic in Waukesha.

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St. Anne’s Salvatorian Campus 3800 N. 92nd Street, Milwaukee 53222 www.stannessc.org December 2023 MHL 47

SENIOR<<page 30

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5 8HEARING AIDS. 1 TOP 10 TIPS FROM A PRO ON HOW TO PURCHASE 88 Amountaids. 11When10 Top tips from a Hearing propurchase on how to purchase hearing tips from aYoupro on how to hearing aids. Are Looking To Buy Aids It Is Easy To Feel Swamped By The Sheer Of Information. 5 3 9 5 10 8 1 a pro on how to purchase 8 7 tips from hearing aids. 55 tips from a pro on how to purchase hearing aids. 9 2 2 99 6 6 8 5 2 8 5 22 6 9 9 11 66 55 99 32 6 64 10 7 3 3 10 33 7 7 10 66 10 77 3 11 10 10 7 7 11 11 11 10 4 77 10 a pro on how to purchase hearing aids. 4 11 11 44 8 11 4 4 11 5 4818 S. 76th St., Suite 3, Greenfield, WI 53220 9 Telephone: 414-281-8300 Call your insurance company to check your benefits.

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

Ignore magazine ads for hearing “devices” and flashy ads from hearing aid salespeople.

Website: www.midwestaudiology.com Email: midwestaudiology@att.net Initial consults are free of charge.