Modern Health and Living January 2025 by Modern Health and Living

MHL

enjoy the journey

January 2025 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

LIVE WELL AGE WELL Slow Reps vs. Fast Reps: Which Are Better for Muscle Growth? CURB EVENING CRAVINGS

Self-Care Rituals for Busy Lives

Tailoring Lifestyle and Diet 5 SHIFTS TO BREAK FREE FROM NEW YEAR’S RESOLUTIONS

EMBRACING A NEW BEGINNING RETIREMENT LIVING Employment Opportunites istock.com/ThomFoto

Revitalize your Well-Being

Employment

32+

Editors Note

Employment

January is here and I am ready for a physically, mentally and emotionally fit year. This last year was a pressure cooker for me and I know with my busy schedule and mid life challenges, I am in for another roller coaster of emotions. As the mother of a senior in high school, and a state athlete, college recruiting has started and long talks with coaches, touring colleges and meeting the team will fill my January. This is my second time around with all of this. But, every mother knows that has more than one child, they are very different. This comes with some thinking outside of the box as we get started on this journey. I can already tell how much of a new experience this will be with my dreamer daughter compared to my ultra focused son. So take a breath Amanda, embrace change. I hope you had a great holiday season. I spent some time ice skating while my son continued his tradition since he was fifteen years old participating in one of the hardest races called Grindfest at the Pettit Center. Many top marathon runners run this progressive race, having to do each mile faster then when started until you can’t make your time. As the youngest runner there and coming off an injury, he beat his last year time. Small victories can mean so much. Now he’s back to the grind of 10-16 miles a day of running. Go Brady! I need to take time for myself. Yes, this is forgotten all to often. It would be lovely and amazing if you could magically conjure up more time and energy to get everthing done. The funny thing is there is enough time in the day, it’s our choice how to use it. Prioritzing what is important is the hardest thing to do when it seems like everything is just as important as the next. I have always said life to me is all about finding the perfect balance. Balance is the easy part, the hard part is perfect. I need to take a break and preserve my body and mind. So for the month of January, I want you to take some time and embrace the quiet and meditate. Not for a long period of time, just enough to regroup and have energy to tackle the next day with a clear mind. We all have had that project we just couldn’t complete. We walk away to regroup and magically it gets done ten times faster than trying in an exhausted state. I leave you with this, embrace change and try to make time for yourself. -Stay Healthy

enjoy the journey

AmandaLewis JANUARY 2025 EDITION

MHL

enjoy the journey

January 2025 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

LIVE WELL AGE WELL Slow Reps vs. Fast Reps: Which Are Better for Muscle Growth?

5 SHIFTS TO BREAK FREE FROM NEW YEAR’S RESOLUTIONS

New Year, New You’ mindset

Tailoring Lifestyle and Diet CURB EVENING CRAVINGS

Self-Care Rituals for Busy Lives EMBRACING A NEW BEGINNING RETIREMENT LIVING

Employment Opportunites istock.com/ThomFoto

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LIVE WELL Nutrition

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Curb Evening Cravings

e may be afraid of the dark, but what we eat in the dark might be scarier when it comes to our physical and mental health. Millions of people report they often binge eat in the middle of the night. Binge eating is described as out-of-control consumption, and emotions of shame and guilt often follow it. It recommends techniques to control binge eating and, in conjunction, help others lose weight. The two common root causes of nighttime binge eating are practicing unhealthy eating routines and being unable to manage stress properly. Unhealthy Eating Habits We may overeat at night to compensate for the lack of food consumed during the day. It is imperative to have enough to eat throughout the day, including three meals during normal eating times. Meals should be full of fiber and protein, as fiber slows digestion, and protein helps release the “fullness” hormone. Meat, fish, eggs, cheeses, fruits, veggies, and whole grains should play a major role in our diet. Data suggests that highprotein meals during the day can cut the urge to binge at night in half. Snacking in the middle of the afternoon is acceptable, as long as it’s in moder-

ation. The trouble occurs when we mindlessly open a bag of our favorite snacks and start munching away. Buy single-serving bags of snacks or portion out of the large bag so the food is easy to grab and go. If you find yourself reaching for more to eat after having three meals and a snack, try drinking a glass of water, coffee, or green tea. It’s easy to mistake hunger for thirst. Grabbing a healthy drink first will not only keep your desires at bay, but it may also help you be more mindful of your choices in the kitchen. Inability to Manage Stress Stress and binge eating often go together. Instead of reaching for that bag of chips or cookies after a long day, try calling a friend, walking or running outside, playing your favorite music, or journaling. If work is one of your main stressors, try turning off your email notifications at night. If something like the evening news causes you negativity, opt to watch something else. Another solution is to change your nightly routine. If you’re used to snacking in between dinner and bed, or to avoid doing the dishes, try substituting another activity, like light yoga or reading in bed. If you get up in the middle of the night and stop in the kitchen, don’t be too hard on yourself. Tomorrow is a new day and a new chance to try to curb your cravings once again! 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. Today, there are about 65,000 members, including men, women, and international members, who join chapter meetings online, with thousands of chapters in all 50 states and Canada. TOPS also has an online program for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more. Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $49 per year in the U.S. and $59 annually in Canada, plus nominal chapter fees. Join TOPS, visit www.tops.org, or call 800932-8677 to learn more about TOPS and to find a local chapter.

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LIVE WELL Sleep

Better Sleep

WHAT IS THE KEY TO GETTING BETTER SLEEP? By Jon Huss Besides changing your behavior — reducing or eliminating caffeine and other stimulants, avoiding alcohol and going to bed at the same time every night — you can also make sure your sheets, blankets, mattress, box spring, pillows and anything else around you when you sleep isn’t off-gassing noxious chemicals. And don’t forget to filter the air and minimize or eliminate light pollution… BEDDING Let’s start with what comes into contact with your skin most directly, your sheets. If you want to do the right thing for the planet and for your health, go for organic cotton sheets. Look for manufacturers that are certified according to either the Global Organic Textile Standard (GOTS) or the even more stringent SKAL (a similar designation based in the Netherlands and widely subscribed to in Europe). MATTRESSES Given how much time we spend in bed, it would be a shame to sleep on a chemical-laden conventional mattress when so many greener varieties are now available. For more information on what makes a mattress green (including explanations about what different related certifications like GOTS, GOLS, OEKOTEX and CertiPUR-US mean), check out our post Want Better Sleep: Consider a Green Mattress. If you do get a new mattress, make sure to recycle your old one responsibly. Some states require mattress retailers to take back and recycle whatever they are replacing. For more information, check out our post Mattress Recycling 101…

Get local help with your Medicare questions. I’m Gina Ensslin, a licensed sales agent in Wisconsin. When it comes to Medicare, it’s important to consider all of your options. What works well for your neighbor may not be the best fit for you. I know the ins and outs of Medicare, and I’m ready to answer your questions and help you find a plan that fits your needs.

It’s time to take advantage. Gina Ensslin Licensed Sales Agent 414-840-5419, TTY 711 gensslin@myeph.com UHC.com/Medicare

AIR QUALITY As we explain in our post on how compromised indoor air quality can interrupt and shorten sleep, getting rid of airborne irritants can go a long way toward getting you some much deserved and much needed rest. So go ahead, change those furnace and AC filters, get some houseplants to scrub the indoor air, repaint with low-VOC formulations and trade in that comfy bedroom chair with a new one that doesn’t contain toxic flame retardants. Yet another option is to purchase an air filter. LIGHT POLLUTION We all know that light in the room is bad for sleeping, and now researchers think there is a link between so-called overnight light pollution (from streetlights shining through an open window or a computer screen flickering across the room) and breast cancer. As we point out in Can Light Pollution Really Cause Breast Cancer?, making sure you have good blinds or shades on the windows and turn off lights and screens and even blocking digital alarm clocks will ensure that too much light doesn’t ruin your night, or the next day, or the next decade. Or get yourself a sleep mask. Explore the world of environmental issues with E Magazine. Stay up-to-date with the latest news and solutions for a sustainable future. For more information visit emagazine.com. Photo Credit: istock.com/millann.

Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. ©2023 United HealthCare Services, Inc. All rights reserved. Y0066_SPRJ55189_C

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How much sleep you need changes with age. Experts recommend schoolage children get at least nine hours a night and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night.

January 2025 MHL

LIVE WELL Pet Care

WALK YOUR DOG MONTH

Benefits of Walking Your Dog

anuary is designated as Walk Your Dog Month! Did you know there are many benefits to walking your dog—not just for your pup, but for dog owners too!?

Physical Health and Conditioning Regular walks are a great way for both you and your dog to stay in shape and help with overall health. Healthier pets mean fewer trips to the “dogtor”! For your pup, walking helps maintain a healthy weight, get better sleep, keep joints healthy, and can even help regulate their digestive system. For humans, research has shown that walking at least 30 minutes per day reduces the risk of serious illness.

Mental Health Walks provide the mental stimulation your dog needs and not only exercise the body, but exercise the mind too! Your dog will be wagging their tail over all the exciting things they see during their walks—from wildlife, other dogs, sniffing everything their hearts desire, and, of course, all the people who will pass them by while telling them how cute they are. Builds Trust and Confidence Setting a regular walking routine will help build your dog’s trust. Knowing they have their daily walk with you is reassuring and will reduce any potential stress. As you and your dog explore and experience different situations during your walk, your pup will gain confidence knowing that you are by their side for support. Reduces Destructive Behavior Destructive behavior is often a sign that your dog has pent-up energy. When not stimulated enough, dogs are more likely to chew on items that are not toys or bark more. Walks are a healthy way to reduce this behavior and help them release any excess energy. Socialization It’s likely that you’ll run into other dog owners and dog lovers on your walks. This is a wonderful opportunity to socialize your dog and have leashed introductions. Your dog can meet other people and pups safely and provides them with an opportunity for them to learn proper social skills. With the many benefits of daily walks, we encourage you to take a new leash on life this month and dedicate extra time to walking your furry best friend. For any questions or to schedule an appointment, call us at (414) 228-7655. Winter Tips: It may be a beautiful winter wonderland outside, but when the weather is frightful, it’s important to keep your pets safe, warm, and feeling delightful. We’ve put together a list of winter safety tips—be it a snowstorm or a small flurry, these tips will help you avoid worry. If It’s Too Cold for You, It’s Too Cold For Your Pet Remember, if it’s too cold outside for you, it is too cold for your pet. With the exception of supervised play time and walks, keep pets indoors and warm. Pets can be injured, lost, and even subject to life-threatening conditions when it is too cold out. It’s also important to note that pets should not be left in cars under any circumstance. When it is cold, the car can act like a refrigerator and can lead to serious health complications or death.

DO YOU HAVE TROUBLE HEARING THE TV OR YOUR FAMILY MEMBERS TALKING? Visit our state-of-the-art audiology clinic for a hearing evaluation and meet with technology experts to determine your product needs.

Are you in need of new assistive technology, such as an iPad, and smart phones (iPhone or Samsung), and want to learn how you can purchase them at a reduced cost with the TEPP Voucher?

Call or visit us today! We are conveniently located on 102nd and National Ave. 10243 W. National Avenue, West Allis, WI 53227 | 414-604-2200 | info@hearwi.org Visit us online at hearwi.org MHL January 2025

LIVE WELL Food & Drink

Wine of the Times:

D ins hav you reti

AI Now Predicts Your Perfect Pour

the perfect wine for any occasion

Imagine having a seasoned sommelier at your fingertips—one who understands your personal taste, predicts your preferences, and guides you to the perfect bottle of wine every time. This is no longer a fantasy. BetterAI, the Silicon Valley disruptor in artificial intelligence, has launched VinoVoss, an AI-powered sommelier that is not just shaking up the wine industry, but redefining how we discover and enjoy wine. VinoVoss—available as an app and on the web—represents a paradigm shift in wine selection, leveraging cutting-edge AI and natural language processing to deliver highly personalized wine recommendations. From novices to connoisseurs, users can now easily navigate the vast world of wine with a virtual sommelier that adapts to their unique tastes. Whether you’re looking for the perfect pairing for a romantic dinner or simply exploring new varietals, VinoVoss delivers recommendations that feel tailor-made. This innovation couldn’t come at a better time. As the U.S. wine market is projected to reach $39 billion in 2024, VinoVoss is poised to capitalize on the growing trend of wine as an everyday indulgence, rather than just a luxury for special occasions. By simplifying the wine selection process, VinoVoss is making wine more accessible and enjoyable for everyone, from the curious beginner to the seasoned expert. But VinoVoss isn’t just about convenience—it’s about enhancing the wine experience. The tool picks the perfect wine for any occasion courtesy of a highly advanced artificial intelligence architecture. It leverages advanced artificial intelligence to act as your personal sommelier, providing tailored wine recommendations based on your unique taste preferences, occasion, and budget. VinoVoss understands that the process of selecting wine can be overwhelming. The breadth of viniculture is challenging to navigate without a skilled guide, and the subjective nature of taste has long stumped traditional search engines. The VinoVoss platform provides a solution, combining the power of AI with the knowledge of sommeliers in a pocket-size package. The app’s signature feature, Smart Somm, is an AI-powered chatbot trained by worldrenowned sommeliers, ready to answer any wine-related questions and guide you to the perfect bottle. The interactive Smart Somm chat intelligently assists in wine exploration, answers questions, and provides educational insight. The database is continually updated and monitored by the VinoVoss team of wine experts and sommeliers to keep up-to-date with today’s wine trends. From beginner to seasoned devotee, this search engine is a powerful and streamlined tool to help users build knowledge and shop, sip, and savor. With an intuitive interface, VinoVoss allows users to search for wines by grape WINE>>page 10

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variety, region, or price, and offers detailed tasting notes to enhance your wine appreciation. On iOS, Android, and Desktop, users can browse wines using its advanced natural language search bar, which can understand prompts of any length or complexity. The app also includes innovative features like scanning multiple wine bottles simultaneously, comparing expert and peer ratings, and creating a personalized wine collection. HERE ARE WAYS VINOVOSS DIFFERS FROM OTHER WINE APPS: Ask the AI-powered Smart Somm your questions Meet Smart Somm, your personal wine expert who lives in your pocket. VinoVoss’ signature Smart Somm takes into account your unique taste, occasion, and budget to suggest the perfect wines, ensuring every choice is a refined selection. Unlike a search engine, Smart Somm can answer any question about wine (no keywords or specific searches needed) and have a conversation with you, just like the knowledgeable and friendly sommelier and your local wine shop or grocer. Scan multiple bottles at the same time Our innovative scanning feature allows you to effortlessly scan multiple wine bottles simultaneously, unlike our competitors. Quickly access reviews, ratings, and pairing suggestions instantly, making your shopping experience both efficient and enjoyable. Discover the aromas and flavors of each wine Delve into the intricate profiles of each wine, whether the wine has notes of clove, grapefruit, or even leather. Enhance your palate and knowledge with detailed tasting notes that elevate your wine appreciation. Separate expert and peer ratings Discover sommeliers’ more nuanced evaluations of each wine and compare that to other people’s personal ratings. Make the best decision for you, your friends or family with this unique dual rating system. three-colleagues-using-digital-tablet-in-the-b.jpgFind the perfect match for your occasion From housewarmings to brunch, VinoVoss helps you find the ideal wine to complement your menu. Use our advanced pairing options to ensure your selections are perfectly suited to the occasion, impressing your guests every time.

Curate your unique collection Create and manage a personalized wine list with ease. VinoVoss lets you track your favorite wines, organize wish lists, and keep a record of your tasting history, ensuring you always have the perfect wine on hand. Find your new favorites in a store near you Discover new wines available at local stores. VinoVoss provides you with information on where to purchase your selected wines nearby, making it easy for you to get to uncorking faster. More ways to upgrade your wine experience with VinoVoss: Learn: Access a wealth of information about wine regions, grape varieties, and winemaking techniques. Collect and share: Easily track and review your favorite wines, add them to your virtual cellar or wishlist, and share your favorites with friends. VinoVoss is a blend of tradition and technology that’s reshaping how we interact with one of the world’s oldest beverages. Whether you’re a novice or a connoisseur, VinoVoss makes finding the ideal wine for any occasion effortless and enjoyable. VinoVoss greatly simplifies wine discovery, exploration and enjoyment of wines of the world. It is a personalized, interactive experience that empowers users to make wine selections with confidence. Sweetness: Sweet wines pair best with sweet dishes, like desserts. Acidity: Tart wines pair well with sweet foods or foods with fat. Protein: Red wines pair best with bold proteins, like red meat, while white wines pair best with lighter proteins, like chicken or fish. Citrus: If a food or recipe has citrus, like lemon, you can pair it with a high-acid wine, such as Sauvignon Blanc, Pinot Grigio, or Riesling. Here are some other wine and food pairing tips: For Greek food, you can pair meze with a light red wine, like Pinot Noir or Sangiovese. For Thai food, Pinot Noir can pair well with red or green Thai curry. For pork and sauerkraut, you can pair it with Pinot Noir, Pinot Blanc, Zweigelt, or Merwah.

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LIVE WELL Events

AMERICA’S NATIONAL PARK OF SPEED CELEBRATES ITS 70TH ANNIVERSARY

Road America Announces its 2025 Season Schedule

s the motorsports world eagerly anticipates the dawn of the 2025 racing season, enthusiasts have reason to rejoice. Road America, the hallowed ground of high-speed competition nestled near the picturesque village of Elkhart Lake, Wisconsin, has unveiled its tentative 2025 schedule, marking its 70th Anniversary, which promises many experiences for fans and competitors alike. With a storied history from its inception in 1955, Road America has become synonymous with world-class events, and the 2025 season is poised to be no exception as America’s National Park of Speed ushers in its platinum jubilee. The season starts in style with the Spring Vintage Weekend with SVRA from May 16 to May 18. This nostalgic celebration pays homage to classic cars and the

racing heritage that has captivated generations. Enthusiasts can witness timeless race machinery thundering around the track, evoking the glorious days of motorsport’s past. MotoAmerica Superbikes and Vintage MotoFest hit the track from May 30 to June 1. Prepare for heart-pounding motorcycle racing action, where competitors will push the limits in a quest for supremacy. The event promises fierce competition and unforgettable moments that will leave spectators on the edge of their seats. Mid-June ushers in the WeatherTech Chicago Region SCCA June Sprints from June 6 to June 8. This tradition spotlights grassroots racing talent and an eclectic array of vehicles, making it a fan favorite. The season’s open-wheel crown jewel arrives with the INDYCAR XPEL Grand Prix presented by AMR from June 19 to June 22. This prestigious event gathers the finest open-wheel racers from around the globe, ensuring a breathtaking showcase of speed, skill, and strategy. It’s an electrifying spectacle that no motorsports enthusiast should miss. The Cheese Capital Cup, featuring the Trans Am Speed Tour, roars into action from June 27 to June 29. Witness iconic American muscle cars battling it out on the track. Mustangs, Camaros, Challengers, and Corvettes provide a dose of pure Americana, promising thrilling races and high-speed nostalgia. The event also gives a tip of the hat to Wisconsin history and the production of award-winning cheeses, most of which are crafted in nearby Plymouth, Wisconsin, which is affectionately known as ‘The Cheese Capital of the World. Check out next month for more season information for July. Road America’s 2025 season schedule promises a breathtaking journey, with each event offering its unique blend of history, competition, and excitement. Whether you’re a die-hard enthusiast or a casual spectator, Road America has something extraordinary in store for you. Mark your calendars as the roar of engines and the thrill of racing await you at America’s National Park of Speed. Event tickets, camping, and more are now available at www.roadamerica.com Road America’s season pass is the most affordable way to attend all the events, with over 50 days of action. From January 1 through June 1, 2025, the price is $660. Each season pass provides admission, special events, and incentives for club events—details are available at www.roadamerica.com/season-pass.

January 2025 MHL 11

See the best you can see when you see Wisconsin’s leaders in ophthalmology. Trusted by over 200,000 doctors & patients. World-Class Care. Local Convenience. Since 1985. Your vision is priceless. When you or a loved one need anything from a comprehensive eye exam to emergency treatment for a retina ltear, you want a team you can trust. Our specialists work together to deliver qualified, 24/7 coverage on the leading edge of technology and techniques. We believe each patient is unique and only recommend treatments appropriate to individual needs and means. And, as local residents committed to our community, we provide continuing education training to area health and senior care professionals and have distributed over one million free booklets and handouts. This dedication and expertise are two of the reasons why our peers voted us “Top Doctors” in Milwaukee and MKElifestyle magazines.

www.eyecarespecialists.net Doctor profiles & in-depth informa on about common eye condi ons

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

Medical, Surgical & Laser Services for Every Need. Glaucoma, Diabetes & Macular Degeneration (AMD) Care

Comprehensive Eye Exams/Diagnostic Laser Scans

with advanced medication injection & laser treatments

Dry Eye Disease, Infections & Floaters Treatment

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Corneal, NeuroOphthalmology & Retinal Cases

West Allis 2601 S. 102nd St 414-321-7520

Milwaukee 633 W. Wisconsin Ave. 414-298-0099

Wauwatosa 2323 N. Mayfair Rd. 414-258-4550

AGE WELL Vision

START THE NEW YEAR RIGHT By Taking Steps To Protect Your Sight

ften when I tell a patient that they have a serious eye condition like glaucoma or diabetic eye disease, they’ll respond, ‘But, I can see fine’ or ‘I haven’t noticed anything wrong with my eyes,’” reports Brett Rhode, MD, senior partner at Eye Care Specialists, an ophthalmology practice that has overseen the medical, surgical and laser care of 200,000+ area residents. He adds, “Unfortunately, whether the person is in denial, didn’t notice, or really has no symptoms, the outcome is still the same. Early diagnosis and treatment are the only ways to prevent unnecessary vision loss.” Harvard- and Johns Hopkins-trained ophthalmologist and partner at Eye Care Specialists, Daniel Paskowitz, MD, PhD, explains, “What people don’t realize is that problems in one eye can be masked by the ability of the other eye to compensate. Or, changes occur so gradually that they go unnoticed. For example, with glaucoma, loss of side vision slowly occurs until it creates a ‘tunnel’ effect. And, with cataracts, many people don’t realize how much they’ve been missing until the cloudy lens is surgically removed and replaced with an implant. Afterward, they often talk about how much brighter and more colorful everything is or how much easier it is to recognize faces or see the TV.”

Loss of vision also leads to serious issues, like an increased risk of falling, hip fractures, car accidents, nursing home placement, and depression. “Early diagnosis and prompt treatment are key to maintaining independence and quality of life. For example, when a patient’s vision has diminished with age and a new eyeglass prescription doesn’t do the trick, we often find that cataracts are the cause of the problem and, in most cases, surgical removal and replacement with a lens implant is a relatively easy and painless solution,” notes Daniel Ferguson, MD, who has performed thousands of cataract surgeries. “Poor vision is not a fact of life and aging. It’s important to discover what’s behind the changes—whether it’s simply the need for a new glasses prescription or something more serious like the need for injection treatment to hold off diabetesrelated damage. That’s why we can’t stress enough the importance of scheduling comprehensive dilated eye examinations at least every two years,” states Michael Raciti, MD, an ophthalmologist and continuing education lecturer for eye care professionals from throughout southeastern Wisconsin. He advises, “When you do schedule an appointment, make sure that it is for a ‘comprehensive’ eye exam, which means that the doctor will dilate your pupils and check your ability as far as accommodation (switching focus between near and far), pupil reflexes (adjusting from light to dark), muscle motility (looking to the sides and keeping the eyes in alignment), visual acuity (seeing objects clearly near and far), and visual field (seeing objects off to the side). They should also check the external surface (for infections and inflammations), lens (for cataracts), retina (for macular degeneration, diabetes, etc.), and internal pressure and optic nerve (for glaucoma).” “Sight-saving diagnosis and treatment options are of no use if you are not aware, or are in denial, that you even have a problem. Start by asking yourself, ‘When was my last eye exam?’ Then, take action to enhance and protect your ability to see life to the fullest—now and in the future—by scheduling an exam today,” says medical optometrist David Scheidt, OD. FREE Booklets & Information The doctors quoted in this article have been named “Top Doctors” by both Milwaukee and MKElifestyle magazines. They have also published a series of detailed color booklets on common eye conditions, including diabetes, cataracts, glaucoma, and macular degeneration (AMD). Call 414-321-7520 ext. 207 and leave a message to receive free copies. Eye Care Specialists offers comprehensive eye exams and second opinions (typically covered by Medicare and insurance) at their offices on 7th & Wisconsin Ave. in downtown Milwaukee, across from Mayfair Mall in Wauwatosa, and 102nd & National Ave. in West Allis. They also offer extensive information on the most common eye concerns for older adults on their website at www.eyecarespecialists.net. Photo Credit: istock.com/ Margaryta Basarab.

Janauary 2025 MHL 13

LIVE WELL Fitness

the idea of slow reps vs. fast reps has compelling evidence on both sides.

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SLOW REPS VS. FAST REPS:

Which Are Better for Muscle Growth? By Amy Schlinger, NASM-CPT Reviewed by K. Aleisha Fetters

hen it comes to lifting weights, do slow and steady reps win the race or do fast and explosive reps take the prize? Is there such a thing as moving too slow, and can going too quickly lead to poor form and results? Well, like many debates in the fitness industry, the idea of slow reps vs. fast reps has compelling evidence on both sides. Tip Slow reps and fast reps are both worthwhile training strategies with unique benefits. Combine them in your routine for the best results — just make sure to prioritize good form. What Is Exercise Tempo? To truly compare slow vs. fast reps, you first need to understand exactly what repetition speed, or tempo, is. Tempo is how fast you lift and lower a weight or resistance. And it includes the eccentric, isometric and concentric parts of a movement. The Concentric Phase “The concentric phase of movement is when a muscle produces a force to overcome a load or resistance placed on it,” says certified personal trainer Yusuf Jeffers, CPT, a coach at ToneHouse and Mile High Run Club in New York City. “Technically speaking, what’s happening is you’re shortening the agonist muscle, or main muscle being worked,” says Noam Tamir, CSCS, a certified strength and conditioning specialist and founder of TS Fitness in New York City. When using free weights like dumbbells, this is the lifting part of the movement. The Isometric Phase Next comes the isometric part of a rep. “The isometric phase is when the forces produced by the muscles are equal to the resistance placed on it,” Jeffers says. “This leads to no movement at all.” We Recommend This is also sometimes the “pause” portion of a rep, where you briefly pause before you finish the rep, like at the bottom of an air squat or the top of a dumbbell deadlift. The Eccentric Phase Last is the eccentric stage. “The eccentric portion of a movement is where muscles being used exert less force than resistance placed on them causing a lengthening of the muscle,” Jeffers explains. This is also sometimes referred to as the negative portion of a rep. “Anatomically speaking, in this phase, you’re lengthening the agonist muscle, or the main muscle doing the work,” Tamir says. Tip Here’s a helpful shorthand for remembering these three stages: Concentric shortens the muscle, isometric holds the muscle static and eccentric lengthens the muscle. For example, when doing a biceps curl, the concentric phase happens when you curl the dumbbell up toward your shoulders, working against the load. When REOS>>page 54

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2024 Toyota Prius Prime Redefines the Daily Drive Made for Life on the Go Both the standard Prius Hybrid Electric Vehicle (HEV) and the Prius Prime PHEV are powered by Toyota’s Hybrid Synergy Drive powertrain, which seamlessly combines the output of the gasoline engine and electric motors. The biggest difference is that the PHEV model can be plugged in to recharge its lithium-ion battery pack. There’s no special equipment needed for home charging, just plug the Prius Prime into a standard household outlet using the supplied cable (Toyota recommends using a dedicated GFI 15A outlet). The battery will recharge in about eleven hours on a standard 120V home outlet and in about 4 hours on a Level 2 charger under ideal conditions. And if you can’t plug it in, it’s okay, Prius Prime will continue to run like an efficient hybrid. The Prius Prime can operate in EV, Auto EV/HV, or Hybrid Mode depending on the driver’s needs and vehicle state of EV battery charge. EV Mode relies ÅàÝÙÔÙÒ dc solely on the vehicle’s battery when there is sufficient charge and functions just like any other Battery Electric Vehicle without support from the gasoline engine. When in Auto EV/HV Mode, the vehicle will still primarily rely on the vehicle’s battery to drive the wheels but will switch to HV mode to provide additional power in more demanding circumstances, like up steep hills or at higher speeds. In Hybrid Mode, the Prius Prime automatically switches between the gasoline engine and the electric motors to efficiently combine the engine drive force and the electric power from the hybrid battery. The Prius Prime can even help optimize range by recognizing the driver’s stopping patterns on frequently driven routes and suggesting when to let off the accelerator. Available Predictive Efficient Drive with Predictive Deceleration Support collects daily driving ¸Ðß ßÓÐ ÝÔÒÓß ÎÚáÐÝÌÒÐ ×ÚÎÌ× ÝÐÞÚàÝÎÐÞ ÌÙÏ ßÓÐ ÎÌÝÐ äÚà ÙÐÐÏ ßÚ ×ÔáÐ ßÓÐ data to optimize points of deceleration ×ÔÑÐ äÚà âÌÙß and stopping. From then on, when the driver goes through a frequented location, the system indicates when to let ´Ì×× ÑÚÝ ÌÙ ÌÛÛÚÔÙßØÐÙß off the accelerator and can apply assisted deceleration to help boost fuel ¿ÌÕÔ ²Íà#½àÒÓÚÏ efficiency. (`d`) `b_#add` (ÅÅÊ e__) Monthly Plan Prius Prime: Moving toward Toyota’s f ^^ ²¾ # c ^^ Á¾ ¾ÚÙ # ·ÝÔ “Beyond Zero” Vision for the Future Premiums with ² ×ÔÎÐÙÞÐÏ ÌÒÐÙß âÔ×× ÌÙÞâÐÝ äÚàÝ ÎÌ×× The Prius Prime stands at the foreØâÞÞ5ØâÞÐ×ÐÎß ÎÚØ Dental, Vision front of Toyota’s effort to reduce carand Hearing bon emissions and move toward its Beyond zero vision of a carbon neutral future. It’s no coincidence that Toyota offers the widest selection of electrified ²ÐßÙÌ ¾ÐÏÔÎÌÝÐ ÔÞ Ì ¹¾À ÁÁÀ Û×ÌÙ âÔßÓ Ì ¾ÐÏÔÎÌÝÐ ÎÚÙßÝÌÎß ÀàÝ µÄ¿ÁÞ Ì×ÞÚ ÓÌáÐ vehicles in the market to give customÎÚÙßÝÌÎßÞ âÔßÓ ÄßÌßÐ ¾ÐÏÔÎÌÔÏ ÛÝÚÒÝÌØÞ ¶ÙÝÚ××ØÐÙß ÔÙ ÚàÝ Û×ÌÙÞ ÏÐÛÐÙÏÞ ÚÙ ÎÚÙßÝÌÎß ers more choices to reduce their carbon ÝÐÙÐâÌ× Á×ÌÙ ÑÐÌßàÝÐÞ ÌÙÏ ÌáÌÔ×ÌÍÔ×Ôßä ØÌä áÌÝä Íä ÞÐÝáÔÎÐ ÌÝÐÌ Á×ÌÙ ÑÐÌßàÝÐÞ ÌÙÏ ÌáÌÔ×ÌÍÔ×Ôßä ØÌä áÌÝä Íä ÞÐÝáÔÎÐ ÌÝÐÌ ÈÐ ÏÚ ÙÚß ÚÑÑÐÝ ÐáÐÝä Û×ÌÙ ÌáÌÔ×ÌÍ×Ð ÔÙ äÚàÝ ÌÝÐÌ emissions. With its blend of full elec´àÝÝÐÙß×ä âÐ ÝÐÛÝÐÞÐÙß _^ ÚÝÒÌÙÔåÌßÔÚÙÞ âÓÔÎÓ ÚÑÑÐÝ d_ ÛÝÚÏàÎßÞ ÔÙ äÚàÝ ÌÝÐÌ Á×ÐÌÞÐ tric and highly efficient hybrid driving, ÎÚÙßÌÎß ¾ÐÏÔÎÌÝÐ ÒÚá _#f^^#¾¶µº´²Ã¶ ÚÝ äÚàÝ ×ÚÎÌ× ÄßÌßÐ ¹ÐÌ×ßÓ ºÙÞàÝÌÙÎÐ ÁÝÚÒÝÌØ the 2024 Prius Prime offers drivers a ßÚ ÒÐß ÔÙÑÚÝØÌßÔÚÙ ÚÙ Ì×× ÚÑ äÚàÝ ÚÛßÔÚÙÞ Super Ultra-Low-Emission (SULEV) [`^`b ²ÐßÙÌ ºÙÎ Ê^^^_ ac^e_ `^`b ¾ vehicle that complements Toyota’s di`cgc_eg#^d#^_ verse approach to fighting carbon. Look for the review in February.

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January 2025 MHL 15

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LIVE WELL Ayurvedic

UNDERSTANDING AYURVEDIC BODY TYPES:

Tailoring Lifestyle and Diet

ntroduction to Doshas In the traditions of Ayurveda and Traditional Mongolian Medicine (TMM), understanding your body type is pivotal to managing your health. These ancient systems categorize body types into three primary energies or *doshas*: *Vata*, *Pitta*, and *Kapha*. Each dosha influences various physical, emotional, and mental aspects of our lives, making personalized care essential for maintaining balance and optimal health. Ayurvedic wisdom teaches us that recognizing our unique constitution can guide us in aligning our lifestyle and dietary choices for better well-being. Whether it’s through specific foods, activities, or routines, understanding your dosha helps you make informed decisions about your health. Doshas and Their Functions Vata (Air & Ether) Vata is the principle of movement and communication within the body, governing nerve impulses, circulation, and respiration. When balanced, Vata promotes creativity and flexibility. However, an imbalance in Vata can lead to anxiety, dry skin, and disorders related to dryness and mobility.

Balanced Vata: Creativity, flexibility, enthusiasm, and vitality. Imbalanced Vata: Anxiety, insomnia, dry skin, constipation, joint pain, and digestive issues. Pitta (Fire & Water) Pitta is associated with digestion, metabolism, and energy production. The balanced state of Pitta fosters intelligence, understanding, and a radiant complexion. An excess of Pitta can lead to inflammation, anger, and other heat-related issues. Balanced Pitta: Intelligence, sharp mind, healthy digestion, and glowing skin. Imbalanced Pitta: Irritability, inflammation, heartburn, skin rashes, and excessive thirst. Kapha (Earth & Water) Kapha provides structure, lubrication, and sustenance to the body. A balanced Kapha imparts strength, stability, and endurance. When Kapha is out of balance, it can result in weight gain, lethargy, and congestion. Balanced Kapha: Strength, stability, patience, and strong immunity. Imbalanced Kapha: Lethargy, weight gain, congestion, and depression. Understanding Imbalance in the Doshas When the doshas are in balance, we experience health, harmony, and overall well-being. However, various factors such as diet, stress, climate, and lifestyle choices can disrupt this equilibrium, leading to doshic imbalances. Vata Imbalance: May cause anxiety, insomnia, dry skin, constipation, and joint pain. It’s often exacerbated by irregular routines, excessive travel, or consuming cold and dry foods. Pitta Imbalance: Can lead to irritability, inflammation, heartburn, and skin rashes. This imbalance may be triggered by hot weather, spicy foods, and prolonged stress. Kapha Imbalance: Might result in lethargy, weight gain, congestion, and depression. Overeating, lack of exercise, and a sedentary lifestyle often contribute to this imbalance. Food Recommendations For Vata Balance To balance Vata, focus on warm, moist, and grounding foods that provide nourishment and stability. Favor: Cooked grains, root vegetables, nuts, dairy, and spices like ginger and LIFESTYLE>>page 55

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ZZZ EURRNÀHOGKHDOWKDQGZHOOQHVV FRP January 2025 MHL 19

LIVE WELL Mindfulness

Positive Tips for Emotional Wellbeing istock.com/fizkes

nowing how to take care of your physical health is a relatively simple formula: regularly visit your doctor, eat healthy, exercise, and so on. But knowing how to take care of your emotional health is a more challenging concept, since monitoring our emotions may not seem as straightforward as looking out for physical symptoms of injury

or illness. Fortunately, there are plenty of things you can do to get in touch with your emotions and foster positivity in your life! And since mental and physical health are connected, there’s actually some overlap between these two sets of healthy habits. Learn how to take care of your emotional health with these tips below! And as with any health-related tips, if you find these techniques aren’t working for you, please reach out to your healthcare professional for further guidance. Practice gratitude How often do you take time to look around you and appreciate the good things in your life? When you eat, do you savor the flavors and textures? When you’re outside, do you appreciate the beauty of nature? Try starting a gratitude journal and make a habit of writing one thing you’re grateful for every day. Connect with others socially Surrounding yourself with love, friendship, and laughter is one of the best ways to fill your cup emotionally! Being socially connected comes with lots of benefits — physical, mental, and emotional. Join a local club or volunteer

group and regularly stay in touch with friends and family, near and far. If you or someone in your life has hearing loss, you can use CapTel captioned telephones to stay connected! Try mindfulness or meditation It can be difficult to figure out how to take care of your emotional health when you’re busy all the time. But even if you have just five minutes to spare a day, you have time to meditate! Meditation comes with emotional benefits like the power to reduce stress, anxiety, and other negative emotions. Here are some quick mindfulness exercises you can experiment with. It can be as simple as five minutes of breathing exercises or going for a distraction-free walk. Eat mood-boosting foods When your body feels good, your mood usually gets a boost too! There are certain foods that are healthy for us and can release feel-good compounds like serotonin in your body and brain. Try adding some mood-boosting foods to your regular diet, like oatmeal for breakfast, a handful of nuts for a snack, and berries in a smoothie. Get enough sleep When we’re tired, it can make our emotions feel a lot closer to the edge. Being sleep-deprived can also impact your ability to handle things without getting overwhelmed, which could lead to unmanaged chronic stress over time. One of the benefits of a good night’s sleep is improved mood and the ability to regulate our emotions more effectively, so this is an important habit to cultivate! Use these tips for better sleep, like limiting screen time at night. Exercise regularly This is another one of those fantastic lifestyle habits that bring benefits to us physically, mentally, and emotionally! Regular exercise offers short-term emotional boosts and long-term protection from mood disorders like anxiety and depression. And it doesn’t have to feel like a chore! Check out these ideas to make exercise fun. Look for silver linings It’s not always easy to find the positive in a situation. But if you make a habit of looking for those silver linings even when you’re in the middle of a tough time, it can really help you mentally reframe things! If you feel yourself having a lot of negative thoughts, ask yourself if there’s a positive side or anything you can learn from what you’re going through. Knowing how to take care of your emotional health really boils down to prioritizing self-care. Learn more about the benefits of self-care and how you can add it to your daily routine!

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20 MHL January 2025

AGE WELL Nutrition

Natural Eco-friendly Burial

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Revitalize your Well-being Published by Grace O nflammation can wreak havoc on your health. It’s the body’s natural reaction to a stressor, which can be an injury, illness, infection or even a tough workout. Acute inflammation is a good thing, as long as it resolves the effects of stress on the body in the short term. But when it is chronic, occurring at high levels over a period of time due to a lack of sleep, poor diet, repeated infections, or other health conditions, it can lead to digestive problems, reduce the body’s ability to heal and lower immunity, leading to inflammatory diseases such as cancer, diabetes, and arthritis. Exercise, getting enough rest and reducing emotional stress are ways to reduce inflammation in your body. As far as eating right, Grace O, founder of FoodTrients, believes that there are many foods that help reduce or avoid chronic inflammation and regularly features them on the FoodTrients website. Fortunately, they are easy to work into your diet and quite delicious. “I keep coming back to the Mediterranean diet, which is high in lean proteins like fish, as well as fruits, vegetables, whole grains, and low saturated fats such

as olive oil that help with reducing inflammation in the body,” Grace says. “And if you look at some of the ‘blue zones’ including Icaria, Greece, and Sardinia, Italy, the long, healthy lives of those residents are attributed to their Mediterranean diet and a lifestyle of integrated physical activity and social connections.” Following are two of Grace’s recipes that are high in anti-inflammatory ingredients and are excellent additions to any dietary regimen. To see the complete list of anti-inflammatory recipes click here. Quinoa Chili with Sweet Potatoes Serves 5 This is a hearty vegetarian ‘chili’ loaded with flavor and nutrition. It contains 39 percent of the RDA for fiber, 24 percent for protein, 215 percent of vitamin A, which protects vision, boosts the immune system and is beneficial to reproduction, growth, and development. Vitamin A also helps keep the heart, lungs, and other organs working properly. Ingredients 1 ½ Tbs. olive oil 2 (12 oz.) sweet potatoes, peeled and cut into ½ -inch pieces 1 medium yellow onion, diced 2 poblano peppers, diced 4 large cloves of garlic, chopped 1 Tbs. chili powder 2 tsp. ground cumin 2 tsp. ground coriander 1 tsp. ground cayenne pepper 1 qt. unsalted vegetable broth 1 (10 oz.) can no-salt-added diced tomatoes with green chiles 1 (4 oz.) can diced green chiles 2 cups of water, divided 1 cup uncooked white or multicolored quinoa 1 ½ cans (about 23 oz.) of no-salt-added pinto beans, rinsed ½ teaspoon salt Sliced jalapeño peppers, plain Greek yogurt, and cilantro for serving Directions REVITALIZE>>page 22

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REVITALIZE<<page 21

Heat oil in a large pot over medium-high heat. Add sweet potatoes and cook, stirring occasionally, until slightly softened and lightly charred, 6-to-7 minutes. Add onion and poblanos; cook, stirring occasionally, until slightly softened, about 3 minutes. Add garlic, chili powder, cumin, coriander, and cayenne; cook, stirring constantly, until fragrant, about 30 seconds. Add broth, tomatoes, green chiles, and 1 cup of water. Cover, increase heat to high, and bring to a boil. Stir in quinoa, beans, and salt. Reduce heat to medium, cover and simmer, stirring occasionally, until the quinoa is tender, about 15 minutes, adding the remaining 1 cup of water during the last 3 minutes of cooking time. Garnish with jalapeño slices, Greek yogurt, and cilantro. LI \RX KDYH Savory Oatmeal with Baby Spinach and Poached Egg H[SHULHQFH LQ DQ\ Serves 4 Whole grains are a key part of a Mediterranean diet, plus they are hearty and RI WKH IROORZLQJ satisfying. This recipe provides the protein and vitamins from the egg. Spinach is $FXSUHVVXUH an excellent source of vitamins A, C, K, iron, folate, and potassium. Spinach also 5HIOH[RORJ\ adds some protein to your diet. The oatmeal provides antioxidants, improves insulin response, lowers blood sugar, improves cholesterol levels, promotes healthy +\SQRVLV bacteria in the digestive tract while it’s also a good source of vitamins and miner0DVVDJH als including magnesium, iron, phosphorus, zinc, folate, and vitamins B-1 and $URPDWKHUDS\ B-5. Cooking the oats in the skillet with the onions gives it a risotto-like texture. * -R Ingredients 3RVWXUH 7KHUDS\ 2 Tbs. olive oil 'RPHVWLF 9LROHQFH ½ medium yellow onion, chopped 'HDWK '\LQJ 1 cup rolled oats $OWHUQDWLYH 0HGLFLQH 2 cups water 4 oz Parmigiano Reggiano cheese, grated (about 1 cup), divided 1/2 tsp. sea salt, divided 1/2 tsp. freshly ground black pepper, divided 2 cups washed baby spinach (about 2 oz.) 4 large eggs, poached* &RQWDFW XV DW RU 2 Tbs. chopped fresh chives 3 2 %R[ *OHQGDOH :, Directions Heat oil in a medium-size skillet over medium-high. Add onion and cook, stirring occasionally, until tender, 3-to-4 minutes. Stir in oats; cook 1 minute. Add water and bring to a boil. Reduce heat to medium, and simmer, stirring often, until oats are tender, about 8 minutes. Remove from heat. Stir ¾ cup cheese, ½ teaspoon salt, and ¼ tsp. pepper into oats mixture. Spoon ½ cup of oats mixture into each of 4 serving bowls; top each with ½ cup spinach and 1 poached egg. Sprinkle evenly with salt and pepper to taste, and top evenly with remaining ¼ cup cheese. Sprinkle evenly with chives. *For perfect poached eggs: Use the freshest eggs possible. Crack each egg into its own ramekin; pour the egg into a fine mesh strainer to remove the watery part of the white to avoid the ‘whispies’. Fill a large pot with about 3 inches of water; bring to a boil; add 1 Tbs. of apple cider vinegar. Turn down the heat to barely a simmer; spin the water to create a vortex; place the egg into the center of the vortex; leave in for about 3 minutes. Once the white is opaque, gently scoop out the egg with a skimmer and place it on a paper towel. Repeat with all the eggs. Just before serving, place all the eggs into a bowl of hot water to heat. GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 30 years in the healthcare industry.

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Award winning cookbook Age GRACEfully Cookbook: The Power of Foodtrients® to Promote Health and Well-being for a Joyful and Sustainable Life, received the FoodTrients is a unique approach to fresh, nutritional, and age-defying foods, which was originated by Grace O. FoodTrients is her name for the natural anti-aging properties of food. Independent Publishers Book Award (2013), Gold Living Now Book Award (2013), Gold Buy at Amazon.com 22 MHL January 2025

LIVE WELL Massage Therapy

Natural Eco-friendly Burial Understanding

Different Types of Massage

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Authored by: Total Health Team assage is an excellent way to support your health and well-being. If you’ve ever considered getting a massage, but weren’t sure what type to ask for or were overwhelmed by the choices, the therapists at Total Health are here to help. First, don’t be worried about asking for the right type of massage. Our therapists start by asking you about your needs, if you are feeling any pain, and about other health conditions that could affect you during a massage. From that assessment, we will tailor the session, often combining different techniques, to give you the greatest possible benefits. The types of massage offered at Total Health New Berlin location are: Swedish or relaxation style. This is a full body massage that provides a feeling of rest or relaxation. It typically uses long strokes and does not target the deeper layers of muscle. Swedish massage is ideal for individuals that do not have any specific body issues to address. Therapeutic massage. Ideal for people with pain issues in a particular part of

the body, therapeutic massage typically focuses on the problem area and nearby areas of the body that are impacted by the injury. In a therapeutic massage, the therapist will take the time to work into deeper layers of muscle tissue, for example the shoulder, and then explore how to correct muscle issues in the surrounding areas such as the back or neck. Chair massage. Chair massage can be done either at Total Health or on-site in another location using a specially designed massage chair. This type of massage is much quicker, typically only 10 to 20 minutes. There is no need to undress. In addition to being a good option for people with less time, chair massage is ideal for individuals who can’t lay down for a massage or people with trapezoid, back, or arm issues. Of course, your session will be customized to meet your needs. We want to ensure you receive the greatest benefits possible from your massage and will assess your needs, combine techniques, and even provide tips for at-home care. We want you to feel your best! Give us a call 262-251-2929 to schedulewith a massage therapist. Total Health Nutrition Center, a leader in nutritional education, is thrilled to announce the acquisition ofWisconsin School of Massage Therapy, in Germantown, Wisconsin. This exciting news brings together two institutions with a shared dedication to providing the highest quality education and a commitment to excellence in the natural health industry. The Wisconsin School of Massage Therapy has a long-standing history of more than 20 years of providing exceptional training for aspiring massage therapists, and Total Health is excited to welcome its experienced faculty and students into the fold. This acquisition will allow Total Health to elevate the school’s massage therapy course offerings and provide students with an even wider range of educational opportunities within the natural health arena. If you would like to explore a career in massage therapy please call the Wisconsin School of Massage Therapy to learn more. You can schedule a 1 on 1 tour or sign up for one of our introduction to massage therapy classes. by visiting teh school’s website www.wsmt.org. The Wisconsin School of Massage Therapy is located at: N112W15237 Mequon Rd Suite 400, Germantown, WI 53022, Visit us at: https://www.wsmt.org/.

Is a Career in Massage Therapy for you? Discover if a career as a Wisconsin Licensed Massage Therapist is right for you by attending one of our introduction to massage therapy classes .

CHOOSING THE WISCONSIN SCHOOL OF MASSAGE THERAPY IS A WISE INVESTMENT IN YOUR FUTURE It will equip you with the knowledge to pursue or continue a fulfilling career with ample financial rewards and additional benefit that enrich both your professional and personal life. Tuition: Schedule: Benefits:

Less than $9,999.00 Evening classes, Mondays and Wednesdays 5:30-9:30 pm Job flexibility, potential for high earnings education courses

Conveniently Located In Germantown

Visit us at WWW.WSMT.ORG

262-250-1276

Don’t Wait, Start Shaping your future to day ! Our next Sessions starts January 20,202 5

January 2025 MHL 23

LIVE WELL Relaxation

YMCA OF GREATER WAUKESHA COUNTY

HEALTHIER AGING STARTS HERE

istock.com/ Seamni

wellness MINUTES

Blood Pressure Self-Monitoring Program Empower yourself to manage your blood pressure at home and stay informed of your cardiovascular health.

Cardiac Rehab Maintenance Program Strengthen your heart and enhance your overall wellbeing with exercise plans tailored to your needs.

LIVESTRONG® at the YMCA Discover renewed strength, confidence, and camaraderie through a community of resilient individuals on their cancer survivorship journey.

Nutrition Services Fuel your vitality and embrace a balanced, nutritious lifestyle through the power of healthy cooking demos and personalized nutrition coaching for your unique needs.

Get in touch for program details! Chelsea Kujawa

Association Director of Healthy Living ckujawa@gwcymca.org (262) 330-5192

Minute 8 Self-Care Rituals for Busy Lives Making Time for You In the hustle and bustle of our busy lives, prioritizing self-care is essential. Even amidst the chaos, carving out just a few moments each day for self-care rituals can provide the much-needed rejuvenation and balance that helps us thrive Minute 7 Don’t Yuk My Yum– Being a vegetarian for over a decade now has allowed me a lot of conversation around nutrition. Many who choose to eat animal protein have believed I would debate with them because I choose to be vegetarian. I started saying, “Don’t yuk my yum and I won’t yours”. Nutrition and what we choose for our sustenance and pleasure is truly a personal decision. OPTIONS is in my opinion the best diet we can ALL follow. Allow ourselves to determine if what we put into our bodies is in alignment with our mind, body, and spirit. Most importantly be sure you choose happy foods-those that give you joy and allow your body to feel its best! Minute 6 Touch… The language of touch can be spoken through massage. Simply stated, the simple act of touch boosts oxytocin. Oxytocin has a calming effect and studies shows that it reduces stress. Massage is an opportunity to receive care and compassion in the way of physical touch as well as being fully seen and heard by your massage therapist. Those in combination have a synergist energetic effect on healing. Minute 5 Skin… If you want to know the health of your body, look at your skin. Taking care of your skin is more than just your appearance. Our skin is the largest and one of the most important organs of the human body. It has many roles in the maintenance of life and health. Facials, body treatments and massage are ways you can nourish, hydrate, and truly care for your most vital organ. Minute 4 Stress… Stress is a sign that there is imbalance in your life. Either physical, mental, emotional, or spiritual. Stress allows us to take a pause and reprioritize what we need to bring more ease into our lives. Simply stated, disease is Dis-Ease. Acknowledge where you might be stressed to reassess and decrease bringing back more ease into your life. This will attract in wellness! You deserve a healthy, balanced life Minute 3 Meditation… Meditation is merely intentional thought and breath. We are meditating all day long when we are running through our “to do” lists. Switch this up with just a couple minutes a day of focused thought and breath on what brings you ease. Each breath in is a chance to reset, each breath out is a moment to let go. Continue this until you can slowly increase your time practicing.

24 MHL January 2025

Minute 2 Synergy… What does that mean? Simply, it is the ability to create an effect that is greater than the sum of the individual effects. When you combine services, you can truly be enveloped in a full mind, body, and spiritual experience. Holistic practices allow the connection of your whole being. These two services alone are amazing but combined can truly multiply the benefits.

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MATURE ADULTS

lifestyle

Wellness. Community. Peace of Mind.

CALL TO SCHEDULE A TOUR TODAY! (262) 896-8888

LIFESTYLE & WELLNESS YOUR HOME • Safe & Secured Community • 24 Hours Emergency Response System • Cable TV and Wifi Available

• Spacious Apartments • 3 Chef-Inspired Nutritious Meals Daily • Housekeeping and Laundry Services

• Onsite Beauty Shop • Inviting Common Areas • Social and Recreational Activities

www.missioncreekseniorliving.com 26 MHL January 2025

Healthy Lifestyles for Seniors

hat a great month to focus on heart health with February 14th, Valentine’s Day, being the day we turn our thoughts to our hearts and friendships. By living a healthy lifestyle you can keep your blood pressure down, maintain normal levels of cholesterol and blood sugar, and lower your risk for heart disease and heart attack. Simply follow these heart healthy tips. Eat a healthy diet Maintain a healthy weight Exercise regularly Quit smoking or using other forms of tobacco Limit alcohol intake Manage stress Another important aspect of heart health is friendships, which affect our overall well-being. Almost half of seniors live alone. Lack of social contact can have a seriously detrimental effect on the emotional and physical health of older adults. Adults with strong social connections have a reduced risk of many health issues including high blood pressure. Socialization also boosts your immune system. Take time to introduce yourself to your neighbor; sign up for a class (ideally an exercise class!) and strike up a conversation with someone there; reach out to an old friend this Valentine’s Day. Good friends and a good social network are good for your heart. St. Camillus Life Plan Community and our Revitalize Wellness Program are dedicated to providing seniors with opportunities in all dimensions of wellness. Physical, emotional, social, Intellectual, spiritual and community wellness are at the heart of services and enrichment opportunities we offer our residents. With our expansive calendar of events and offerings, our residents can explore new ways to engage and foster emotional wellness and enhance quality of life. To learn more about St Camillus and Revitalize Wellness call 414-259-6310 or visit www.stcam.com. Photo Credit istock.com/dragana991

January 2025 MHL 27

Enhancing the Human Spirit Senior Living Just Got A Makeover. Experience Our Refreshed Community.

The best way to get a glimpse of life at our Mequon senior living community is to come for a visit – either in person or virtually – and experience our difference.

Call 262.478.2200 or visit www.charterofmequon.com

today to schedule a tour and learn more about our special offers.

Vibrant life-enrichment programs offering residents countless choices and opportunities to live a full, connected life. 10803 North Port Washington Road | Mequon, WI 53092

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AGE WELL Lifestyle

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4 New Year’s Resolutions to Consider As You Age The older we get, the more our bodies and minds change. Our joints begin to ache, and our minds begin to forget things that used to be simple. However, assisted living doesn’t have to be a time of decline. There are many ways you can use your new situation as an opportunity for growth! Below, we’ll share some ideas on how you can grow old gracefully while in assisted living in Picayune, MS: Don’t Stop Learning Learning new things is important to your brain health, even if you’re not a student. Learning something new helps keep old skills sharp, which is why many senior-friendly independent living communities offer art classes and other activities stimulate the mind. The importance of brain health shouldn’t be underestimated: keeping the brain active can help reduce the risk of memory loss and dementia. Even better, learning new things can be fun! There are plenty of free resources out there for people who want to learn how to crochet or knit; even if you don’t have any interest in making a scarf for yourself or someone else (and honestly? It’s not too late!), there are many other options available online, including language classes for English speakers who want to brush up on their skills! Learn to Play a Musical Instrument Learning to play a musical instrument is a great way of socializing, having fun, and keeping your mind active. The benefits of music are well documented and include better memory, concentration, and even improved sleep patterns. In addition to these mental benefits, aging family members who engage in musical activities tend to have more friends and live longer than those who do not. For example, it has been shown that older adults who play instruments regularly have fewer doctor visits than those who do not practice music. You can learn to play nearly any instrument you choose at home or online for free! Many sites offer free lessons for beginner guitar players and other instruments such as piano, drums, or saxophone. You may want to start with something simple like the harmonica; this will allow you to practice blowing into the mouthpiece without being too embarrassed if you make mistakes along the way! Get Out of Your Comfort Zone To get out of your comfort zone, you have to know that you can do it. Ask your loved one to help you if you’re unsure about this. Ask them what they think would be good for getting out of your comfort zone, and then go from there. It could be anything from taking a class at the local park district or trying out for a community theater production—whatever helps push yourself outside your comfort zone! If you’ve never been much of an athlete in the past, consider joining your assisted living community’s sports league (if they have one). Or maybe check out a few local gyms that offer different exercise classes—you may find that yoga or Pilates is more up your alley than kickboxing or weightlifting! Volunteer Volunteering is a great way to stay active and healthy and help you learn new skills. It’s also a wonderful opportunity to meet new friends, gain treasured work experience, and feel good about yourself. Consider volunteering at an animal shelter or food bank if you want to get involved in the community. If you don’t have time for these organizations, consider volunteering at a local nonprofit organization or community center; they often need help with their fundraising efforts and events management teams. For more information visit charterofmequon.com.

Joy in the little things

Finding

Brenwood Park Senior Apartments is ideally located in beautiful Franklin, Wisconsin. Our great location is conveniently situated near shopping, hospitals, a library, recreationand so much more.

2 Bedroom 1 Bath Openings

BRENWOOD

PARK

9501 W. Loomis Rd. Franklin WI 53132

Call Us To Schedule A Tour ASAP! 414-427-8499 EQUAL HOUSING OPPORTUNITY

Professionally Managed by Oakbrook Integrated Real Estate January 2025 MHL 29

AGE WELL Lifestyle

An Environment Where Older Adults Thrive THE WORD “BORING” IS NOT A PART OF OUR VOCABULARY.

or 100 years, VMP has strived to create an environment where older adults thrive and remain engaged and healthy. We have come a long way since our inception in 1925 as the non-profit Elmore Methodist Home for the Aged located at 11th and Kilbourn. While we keep an eye on the past and honor our Christian roots, we move forward with a clear vision to continually improve and grow our community. Before our current buildings were constructed, Methodist Manor’s first Executive Director Reverend George Palmer declared that our campus should be “a self-contained community with all the necessary facilities for communal living. It is intended to meet the spiritual, physical, and social needs of its residents.” Since the beginning, we have accomplished this lofty ideal by expanding options to accommodate the ever-evolving needs of older adults. VMP Healthcare & Community Living is set on over twenty park-like acres in the blossoming city of West Allis where business is booming, and residents benefit from a supportive community. We have been proud to call West Allis home since 1960. VMP offers a full continuum of care including independent living, assisted living, memory care, short-term rehabilitation, skilled nursing, and ventilator care. At any given time, we serve more than 400 seniors. With 262 spacious and comfortable independent apartments and a host of amenities, VMP truly checks all the boxes. Enjoy a book next to the fireplace in the Hearth Room, a game of poker in Lucy’s Lounge, pedal away on one of our recumbent bikes in the Fitness Center, or practice your woodworking skills in our fully equipped shop. A convenience store, chapel, café, upscale resale shop, and an on-site hair salon make every day just a little bit easier and carefree. The word “boring” is not a part of our vocabulary. If you are looking for more to do, then join our Senior Community Club (SCC), which has 700+ members and has been providing recreational activities for 47 years. Each quarter, our SCC publishes a twelve-page newsletter listing excursions (theater, concerts, and trips – going to Iceland this spring), special events (music, luncheons, and craft classes), and exercise programs (yoga, balance, dance, and more), weekly games (poker, bridge, sheepshead, and mah-jongg), and educational programs. And this is just the tip of the iceberg! To join and receive the newsletter for a nominal fee, please call 414-607-4186. From our humble beginnings and with the benefit of time, VMP has emerged as a healthcare leader. Our spectrum of services, longevity, non-profit status, and faith-based mission make our community unique. We believe it is our mission and privilege to serve the community and support local causes. Commitment to Successful Aging Whether you want to explore independent or assisted living, rehabilitation opportunities, or memory care, we invite you to see what we have to offer. We want you to get the most out of your wellness journey. Please visit our website to learn more, take a virtual tour, and scroll through our Facebook page at VMPcares.com. Contact us to schedule an in-person tour at 414-607-4322. Photo Credit istock.com/ Jacob Wackerhausen. 30 MHL January 2025

Give yourself the gift of maintenance-free living.

Our Full Continuum Features: 3023 S 84th St. West Allis, WI 53227 VMPcares.com

Independent Living Assisted Living Memory Care Rehabilitation

Call to learn more about our New Year’s move-in special!

(414) 607-4322

AGE WELL Back Pain

istock.com/microgen

Is Waking Up with Back Pain Now a Part of Your Lifestyle? Here’s How to Change That

DID YOU KNOW? 70% of people with join pain say their symptoms get worse in the winter.

DON’T LET THE COLD MONTHS CONTROL YOUR COMFORT

Matt Gibbons at FYZICAL Therapy & Balance Centers can help you stay active and pain-free.

You can visit our clinic, speak to one of our team members to nd out about how you can get better, and get the answers you need!

Call (262) 349-9297 to book your assessment today. 32 MHL January 2025

aking up with back pain is more common than most people realize. It’s one of those nagging issues that can make your mornings feel dreadful instead of refreshing. What Causes You to Wake Up with Back Pain? There are various reasons why you might be waking up with back pain, and identifying the root cause is the first step toward relief. Let’s dive into some of the most common culprits. 1. Poor Sleeping Position The way you sleep can have a significant impact on your spine. If you’re not aligning your spine properly, it can put undue stress on your back, leading to discomfort in the morning. Sleeping on your stomach is one of the worst positions for your spine, as it forces your neck into a twisted position and puts pressure on your lower back. Prevention Tip: Try sleeping on your back or side. If you’re a back sleeper, place a pillow under your knees to maintain the natural curve of your spine. If you sleep on your side, a pillow between your knees can help keep your spine aligned. 2. Inadequate Mattress Support Your mattress plays a crucial role in supporting your back while you sleep. An old, sagging mattress or one that’s too soft may not provide the support your spine needs, resulting in waking up with back pain. Prevention Tip: Invest in a mattress that supports your body’s natural curves. While the right mattress firmness can vary from person to person, many find that a medium-firm mattress offers the perfect balance of support and comfort. 3. Lack of Movement During Sleep Staying in one position for too long can cause stiffness and discomfort in the morning. This is particularly common if you tend to sleep deeply and don’t move much during the night. Prevention Tip: Consider stretching or doing gentle yoga before bed to improve your flexibility and reduce stiffness. Additionally, some light movement in the morning can help loosen up your back muscles. 4. Stress and Tension Believe it or not, stress can manifest physically, including as back pain. When you’re stressed, your muscles may tense up, which can lead to discomfort when you wake up. Prevention Tip: Practice relaxation techniques before bed, such as deep breathing, meditation, or a warm bath. BACK <<page 52

AGE WELL Retirement Living

istock.com/Alessandro Biascioli

Making the Right Choice for You

etirement age should be some of the best years of your life. A chance for you to explore your interests, pick up new hobbies, and spend more time with family. It can also be a point when questions arise if it’s the right time for you to consider moving to an independent living community. With so many different options, how do you determine if independent living would be the best fit for you and your lifestyle? There can be a slight overlap, but generally, independent living is best suited for seniors who don’t require hands-on care and are still active, self-sufficient adults. Home Maintenance Has Become Too Difficult Many seniors your age have lived in their homes for a long time – in fact, some may have spent their entire adult life in the same home. The joys of owning your own home can be wonderful. But there’s no denying it takes a LOT of work to keep a home maintained properly. A move to an independent living community can be a breath of fresh air. No more lawn to mow, snow to shovel, or clogged drains to clear. No un-

expected surprises like a leaky roof or a broken water heater. Let’s be honest – home maintenance expenses can add up quickly. In an independent living community, you will no longer need to worry about big chores, maintenance, or costly repairs. Need a lightbulb changed? Have a broken refrigerator? Professional staff is available 24/7 to assist with all levels of home maintenance. The Convenience is Very Appealing Wouldn’t it be nice to take a trip to the store or explore other places you enjoy and know you don’t have to worry about driving? How about being able to easily walk to the spa/salon within your community and get a massage or a haircut? Convenience and peace of mind are two very appealing factors that may influence you to consider independent living. Independent Living is about lifestyle preference. The communities primarily focus on servicing the social needs of their residents. Almost anything you need can be found within the living community – but if not, most places provide transportation to get you to and from your destination quickly and safely. Buildings are more spread apart on a large campus independent living community, with a central meeting area for social activities and meals. Living spaces are generally larger than assisted living, with more area to walk or drive between buildings. Another added convenience – if you’d like to take a trip for a few days, you don’t need to be concerned about the safety of your home. You can lock up, leave, and feel rest assured your home is being watched by security within the community. You Want To Expand Your Social Circle Are you feeling lonely but otherwise healthy? Maybe your friends have moved away and you want to be able to socialize with like-minded adults and form new friendships. If this sounds familiar, independent living is an excellent choice for you. You’ll be surrounded by people your own age who are all embracing the same stage of life. Making new friends will come easy because everyone is a part of a community that shares the same social activities, events, and mealtimes. SOCIAL>>page 37

January 2025 MHL 33

LIVE WELL Well-Being

5 Shifts to Break Free from New Year’s Resolutions ALIGN WITH POWER PROMISES SUCCESS, SATISFACTION, AND SIMPLICITY

esolutions have become a tired New Year’s ritual, often leading to frustration and unfulfilled goals. This year, it’s time for a radical shift. Gina Maier Vincent, founder of Exquisitely Aligned and known for her work helping high achievers reclaim their time, money, and energy, introduces a revolutionary alternative: a personalized, soul-shifting concierge experience that empowers individuals to align with their desire for “More,” rethink their beliefs, and find their power to avoid “Underliving”. This innovative approach offers a path to true satisfaction and lifelong fulfillment without the pressure of traditional resolutions and in less time. “When you’re aligned, you stop holding back. You don’t limit your potential with fear or doubt. You see what’s possible and start living it - not waiting for January 1st to give yourself permission,” says Gina Maier Vincent, author, master motivator, and founder of Exquisitely Aligned. “At Exquisitely Aligned, I have developed a proven three-step system that empowers individuals to discover their ‘More,’ break free from limitations, and live with intention. From this space, you can imagine a place where your potential knows no bounds and where limits are set only by the expansiveness of your dreams.”

34 MHL January 2025

New Year’s resolutions often fail because external expectations rather than personal desires drive them. Here are five reasons why one should ditch resolutions and embrace true alignment. 1.Resolutions will never fill the gap between what people have and what they truly want. Most resolutions fail because they focus on surface-level goals rather than deep desires. The truth is, unless the goal is rooted in something deeply personal and aligned with one’s soul, one will quit. Willpower isn’t the problem—misalignment is. 2.It’s important to recognize that desiring “More” from life does not make someone ungrateful. Humans are constantly evolving and seeking growth. The desire for “More” isn’t greed; it’s growth. That desire is proof that one is ready for their next evolution. 3.It’s time to rethink our beliefs. Not every belief one has is actually theirs. The Identity Paradox explains that one’s beliefs about who they are and what’s possible aren’t original. Rather, they are inherited. They are passed down from parents, culture, and past experiences. When we rewrite our beliefs, we find freedom. 4.The real enemy Is the Conformity Trap (not a lack of willpower). One’s dreams may not be their own. The Conformity Trap is a mental prison, one that’s built by the expectations of family, culture, religion, and society. It’s the idea that success only looks one way—and that we had better follow the rules if we want to “make it.” Many people chase “checklist” goals handed to them by others. True freedom comes when one realizes they are allowed to rewrite their story. 5.“Underliving” is a silent thief of our potential, and no one talks about it. Underliving isn’t the same as “just surviving.” It’s the quiet gap between what one can do and what they are actually doing. It’s sneaky because it feels like life is “fine.” Remember, fine isn’t the goal—exquisite alignment is. Vincent is on a mission to create a movement that empowers high-achievers to break free from societal expectations, awaken their inner power, and align with their soul’s deepest desires to live a life of freedom, fulfillment, and boundless potential in less time. Her concierge approach provides a uniquely personalized experience that supports individuals in living intentionally, unlocking their true potential, and embracing a life of exquisite alignment. Vincent explains that her strategy is “simpler, more enjoyable, and life-changing, unlike New Year’s resolutions.” Vincent’s upcoming book, Exquisitely Aligned: A Pocket Guide to Your Magnificent Future, is now available for pre-order: https://exquisitelyaligned.com/book/. Photo credit: istock.com/opolja.

LIVE WELL Community Living

Discover the Advantages of Tudor Oaks Senior Living Community! istock.com/ Jacob Wackerhausen

Starting the Conversation about Assisted Living Communities

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.

s a caregiver, starting the conversation about moving an aging loved one to an assisted living community can be difficult. Often, our loved ones have been living in the same home for many, many years with no intention of leaving despite their decline in health. However, family caregivers often find themselves overwhelmed by their caregiving responsibilities, and may not even be qualified to provide the sufficient level of care needed. Top Signs a Loved One Could Benefit from Assisted Living Services While every situation is unique, there are some telltale signs that your loved one would enjoy an improved quality of life in an assisted living community. These signs include: Trouble maintaining the home. The next time you visit your loved one, take note of the state of the home and yard. Maybe your family member has always kept a neat home, but the last time you stopped by you noticed piles of laundry, dishes stacked up in the sink or an overgrown lawn. These are all good signs that your loved one might be better off in a maintenance-free assisted living community. Decline in health. When current health issues or chronic conditions worsen, and you’re faced with performing medical tasks like managing medications or even injections, more care may be needed than you are qualified or comfortable to provide. Decline in cognitive abilities. Even just mild cognitive impairment can have a drastic impact on our aging loved one’s daily lives. For example, our loved ones might forget to take their medication, take an extra dose or start skipping meals. He or she may also show signs of poor judgment or fall victim to a senior scam. Decrease in mobility. Chronic conditions like arthritis or osteoporosis can make it difficult to move around the home or lead to a debilitating fall. Limited mobility is a major issue in regards to aging, and family caregivers are often tasked with some of the heavy lifting that can lead to a decline in their own health. Concerns about safety. Perhaps your loved one is unable to properly care of him or herself because the shower is located on the second floor, and stairs have become unmanageable. Or, maybe recently the stove was accidently left on after your loved one forgot to turn it off after cooking a meal. Financial issues. Maybe you’ve observed many late payment notices or cancellation warnings sitting on the counter in your loved one’s kitchen. Or, perhaps he or she is having trouble balancing a checkbook, or even paying bills twice. Becoming socially isolated. Building relationships and staying engaged in the world is key to healthy aging, as loneliness can easily lead to depression and other health concerns. If your loved one is living alone, there’s a strong possibility social isolation is an issue especially if he or she no longer drives. Moving to an assisted living community can be extremely beneficial for your loved one. In fact, many seniors report they feel more independent than they ever did when living alone in the home. Plus, assisted living benefits the caregiver, too, as you’ll be relieved of your caregiving duties and can simply enjoy spending quality time with your loved one. For more info visit /tudoroaks.net.

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.

January 2025 MHL 35

LIVE WELL Nutrition

istock.com/Jacob Wackerhausen

Tips for Taking Care of Your Mental Health this Winter

A MEMORY CARE COMMUNITY

Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.

We Are An Assisted Living Community Specializing In Dementia Care That Provides: 24 Hour Nursing Purpose Driven, Life Enriching Programs SPARK programing based on Montessori style engagement Restaurant Style, Quality Dining Pet Friendly Environment Respite Stays Available

The Auberge at Oak Village

W128N6900 Northfield Dr Menonomee Falls WI | 262.532.0800 aubergeoakvillage.com 36 MHL January 2025

hese tips for taking care of your mental health this winter are a great starting point to keeping away the winter blues. Winter can be a challenging time for mental health. The shorter days, colder weather, and holiday pressures can sometimes lead to feelings of isolation or the winter blues. However, there are ways to take care of your mental well-being during this season and ensure you stay feeling your best. Let’s take a look at some of these tips to help you feel great during the winter months. Stay Connected with Friends and Family One of the best ways to support your mental health is to stay connected with friends and family. Whether through in-person visits, virtual catch-ups, or a phone call, maintaining social connections can provide comfort and uplift your mood. Scheduling regular visits can bring joy and help you feel less isolated. Express Your Thoughts Through Journaling Another helpful habit is to write down your thoughts and feelings. Journaling can be an effective way to express emotions, reflect on your day, and release any stress. Keeping a journal doesn’t have to be a daily commitment; even jotting down a few lines whenever you need to clear your mind can make a big difference. This practice encourages mindfulness and self-awareness, helping you navigate winter’s ups and downs. Establish a Consistent Routine Creating a solid daily schedule can bring a sense of stability and control. When the days are shorter, it’s easy to feel like there’s less time to get things done, but a consistent routine can help you prioritize your tasks and carve out moments for self-care. Simple activities like setting a regular bedtime, preparing meals, or scheduling time for hobbies can give your day structure and purpose. You can also schedule reminders to check in on family and friends. Stay Active, Indoors or Outdoors Physical activity is another key element of mental well-being. Even in winter, it’s important to find ways to stay active. Exercising outdoors can be invigorating, especially if you take a walk in the crisp air. If the cold is too much or conditions outside make walking difficult or dangerous, indoor activities such as yoga or dance workouts can keep your body moving and your spirits high. Physical exercise helps release endorphins, which are natural mood boosters, and can alleviate stress and anxiety. Pick Up a New Hobby Learning a new hobby or activity is a great way to spend some time and keep your mind sharp and active. Try a new crafting project, research an interesting topic, or bake a new dish to keep your days interesting and novel. You may find revisiting an old interest or picking up a new hobby keeps you engaged and opens up new doors for creativity. Consider joining a book club or baking group to form new connections. Seek Professional Support When Needed Winter can bring about some mental health challenges, and talking to a therapist or counselor can provide valuable tools to manage those feelings. Professionals can offer personalized strategies and a safe space to explore your emotions, making it easier to navigate the season with confidence. Don’t be afraid to reach out and start a conversation with a professional. By taking small, thoughtful steps to care for your mental health, you can make winter a time of growth and resilience. Remember that it’s okay to prioritize your well-being and reach out for support when needed. For more health tips, visit the CapTel captel.com..

LIVING<<page 33

It’s simply a matter of walking out your front door and enjoying the companionship of other community members. Having friends around all the time makes life purely more fun and enjoyable. Safety Has Become a Concern Home should be your safe haven. But is it? Older adults become much more prone to slips and falls as they age. According to the CDC, every minute in the U.S., an adult (age 65+) suffers a fall. It’s the leading cause of injury and injury death in this age group.1 Independent living eliminates those concerns. If you still have the physical and mental capabilities of living on your own – just don’t want to be doing tasks like climbing ladders to clean gutters or change a lightbulb – independent living is the answer. Independent living typically does not offer medical assistance or nursing care. It’s ok if you have an underlying medical condition, as long as you can care for your own health and it doesn’t interfere with your ability to perform activities of daily living (ADL’s). You Still Desire to Learn and Grow Do you still express an interest in continuing to learn about things you enjoy? A love for learning doesn’t have to end in young adulthood. Many seniors like you still have a desire to learn about all different types of subjects and new hobbies. There are many benefits of lifelong learning. It keeps the mind active, stimulates creativity and curiosity, and also gives a chance for new friendships to form. Many independent living communities offer onsite classes and lectures on a variety of topics that may interest you. Remember – keeping your brain moving is just as important as keeping your body moving! Good Questions to Consider Determining if independent living is best for you is a big decision and shouldn’t be taken lightly. Here’s a quick recap of some good questions to consider as you reflect and

think about independent living: Are you still active and independent? Are you lonely and would like to meet people your own age? Are you able to take medications on your own? Can you safely manage your personal care needs, such as bathing and dressing? Do you want to continue with an active lifestyle? Adults who are still active at all ages of life may determine a variety of reasons why independent living fits their lifestyle. Physical Fitness Amenities Starting a physical fitness routine can be difficult at any age. But staying active and fit is more important as you get older. Many assisted living communities offer onsite amenities such as fitness centers and walking paths. Since you’ll be surrounded by like-minded adults who also know the importance of staying physically fit, you’ll always have supportive friends to join in activities. Independent living has improved significantly, especially within the last decade. Seniors today are realizing the many benefits of moving to an independent living community before they actually need any extra assistance and care. As part of our person-centered approach to wellbeing, community living offers a variety of regular programs designed to engage you. We encourage you to experience endless freedom and new opportunities. Proper Nutrition Eating proper, nutritious meals is very important for aging adults. But as you get older, cooking can feel more like a burden. From prep work and shopping to cooking the food and cleaning up – it takes a lot of time and energy. Most independent living communities offer delicious options for meals in their dining rooms. This way you can rest assured that you’re getting the proper nutrients you need at meal time – all while happily laughing and enjoying conversations with your friends. f you’re still active, able to care for yourself, and can properly manage your medicines, an independent living community may provide you with exactly what you’re looking for in this season of life.

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LIVE WELL Books

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Let us help inspire a ‘ New Year, New You’ mindset with this curated collection.

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From Ulysses Press: The Miracle Kidney Cleanse by Lauren Felts, $15.95 A straightforward diet plan to keep your kidneys in optimum health and peak function by introducing short detox regimens. The Mind Diet, 2nd Edition by Maggie Moon, MS, RD, $16.95 An approachable explanation of the science behind how you can improve your brain health through nutrition and lifestyle habits. The Blood Sugar Balancing Workbook by Autumn Enloe, MS, RD, LD, $16.95 The go-to handbook for non-diabetics on ways to support stable and optimal blood sugar levels all day long, and prevent health complications in the future. From VeloPress: Believe Training Journal: 10th Anniversary Edition by Lauren Fleshman and Roisin McGettigan-Dumas, $26.95 Celebrate a decade of success with this updated motivational journal, perfect for any athlete looking to track their progress and stay inspired. Move, Rest, Recover: A Workbook by Erin Taylor, $19.95 A practical workbook designed to help you create a recovery practice that supports you in performing and feeling better in all aspects of your active lifestyle. The Strength Training Bible for Seniors by Dr. Karl Knopf, $21.95 An ultimate fitness guide full of functional exercises and customizable totalbody workouts for people 50 years and older. Think Like a Runner by Jeff Horowitz, $19.95 A practical guide that helps runners improve their technique and mindset, filled with personal stories and tips for achieving running goals. From Victory Belt Publishing: Carnivore in the Kitchen by Courtney Luna, $35.95 Popular TikTok creator Courtney Luna shares her favorite recipes and approach to making a meat-centric way of eating exciting and sustainable. Another empowering habit is to keep a journal to help make sense of your thoughts, record what you’re grateful for and track your daily progress. When you cultivate an attitude of gratitude, you will train your brain to learn how to create a different mindset.

38 MHL January 2025

AGE WELL Hearing

Hearing Aids are One of the Secrets of Cognitive Super Agers

istock.com/Jacob Wackerhausen

entenarians, those 100 years old or older, make up less than 1% of people in the U.S. and because life expectancy is commonly much shorter, this term is often associated with the avoidance of age-related disease and excellent immune function. To understand the secrets of these “super-agers” researchers attempt to connect dots about what may support a longer life. Cognitive decline and dementia become increasingly more common as we age but for many of these “super-agers” they continue to maintain the cognitive health of those decades younger. To better understand the secrets of a super age, researchers attempt to identify the qualities that contribute to this extended health and clarity of mind. What they have determined is that one aspect which is essential to extended cognitive and physical health is the use of hearing aids. Hearing Loss as We Age Hearing loss is not an inevitable part of aging, but our risk certainly goes up as we age. For those of us 60 and older one in four will have hearing loss, but this number will rise to one in three for those 65 and above. By the time we are 75 the

risk of hearing loss is one in two. With this understanding, we always recommend annual hearing exams for those of us 60 years and beyond. The most common treatment for hearing loss are hearing aids. They can’t reverse hearing loss but they can amplify the sounds you struggle with allowing you to hear the people in your life, improving relationships, improving sociability, cognitive health, mobility and so much more. It is no surprise that these amazing digital devices can improve your ability to age gracefully. However, for those of us 70 and older who could benefit from the use of hearing aids, only 30 percent have ever tried them! Studying Cognitive Super Agers A recent study on super from the Vrije University in Amsterdam and Published in the American Medical Association’s journal JAMA Network, included 330 centenarians. Over a 4-year period the researchers identified that in these centenarians: cognitive functions like decision making and completing tasks were strong. Despite a heightened risk for cognitive decline and dementia due to heightened age for these centenarians, cognitive performance remained high. The researchers theorize that the secret to a long life in these cognitive super agers may be a cognitive reserve which allows a person to adapt to changes that the brain could experience over time. Link Between Hearing Loss & Cognitive Decline As the risk of hearing loss increases it is important to be proactive about treatment and prevention. For those who live with untreated hearing loss, they require a higher cognitive load at a younger age. For instance, for those of us already dealing with hearing issues in our 60’s it means years of straining to hear. While sound is collected by the ears, the job is not completed until sounds reach our brain. Hearing loss occurs when there is a barrier preventing sounds from reaching the brain, which means our brain must work harder to hear. Extensive research shows that untreated hearing loss increases the risk of cognitive decline and the development of dementia. In one prominent study published in the Journal of the Alzheimer’s Association, researchers explored cognitive ability over 8 years in 10,107. They found that for those with a mild hearing loss there was a 30% higher risk of dementia. However, for those with a severe hearing loss, the risk was 54% higher than for those with normal hearing. For more information visit midwestaudiology.net or call (414) 281-8300.

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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*

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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

LIVE WELL Community

istock.com/Jacob Wackerhausen

Find the Best Retirement Community for your Parents

ery often adult children are the ones to whom the task falls of finding a place for their aging parents to live. As if it isn’t already an emotionally difficult job, the terminology is difficult to understand, the choices are confusing, and most residences make comparisons very hard to make. After all, how do you compare a one bedroom extended with services with a plain one bedroom and what does that even mean? Here are a few simple things to keep in mind that will help you get started, and give you an idea of the questions you need to ask. Independent Or Assisted Living? Independent Living is like living on your own in an apartment building. You get no services or nursing care at all; you come and go as you please; you have no special health requirements. Assisted Living means you need help with at least one of the “activities of daily living,” or ADLs. They are dressing, feeding, bathing, toileting, and transferring (moving from bed to chair, chair to walker, etc.). In order to be accepted into an assisted living, the nurse manager of the es-

tablishment will do an assessment of the prospective resident to determine if the applicant is, indeed, a candidate for assisted living. At the same time, the nurse manager will make sure that the facility will be able to meet his or her needs. RCAC Some facilities are licensed to offer “à la cart” assisted living services in an independent living apartment. The resident would pay a fee to be under the nursing services of the residence. The permits them to keep a chart on the resident, speak to the resident’s physicians, and document his or her care. The resident can then choose certain other services, which are paid for separately. This is different from true assisted living, in which all the services are included in the rent. How Big An Apartment Does Mom Really Need? This is one of the hardest things to come to terms with. For many people in Wisconsin, this will be the first time they have moved in 52 years. They are used to being in their houses, with so much furniture, and many personal belongings around them. Then they tour an assisted living or independent apartment. If it is as small as a studio apartment -- one room -- they are shocked and dismayed. Even though some of them seem quite spacious, with a small kitchenette, full bathroom, and lovely view out of the windows, it is still quite a difference from what Mom or Dad is used to. But often the reality is that the great big house they are used to is going to waste. Think about what rooms are actually being used. In most cases, it is the bedroom, bathroom, and kitchen. Perhaps one other room as well. It is a good idea to discuss this before starting to tour so the potential resident has a realistic view of what he or she needs when the time comes to look. Then focus on the rest of the building. After all, the many common areas of the building are the rest of your house! Is there a library? You can sit there and read books. A lobby? The perfect place to sit with friends to chat between activities or before dinner. There may be small alcoves with comfortable furniture, or special rooms set aside for games or cozy reading rooms. The point is: the entire building is your home; not just your own apartment. So don’t just tour the apartment. Be sure to look at everything as though you will use it all. The same thing applies to the furniture. When was the last time your parents used the full dining room set? If it is something that is used only once a year or RETIREMENT>>page 44

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January 2025 MHL 41

AGE WELL Oxygen Maintaining adequate oxygen saturation, can decline as seniors age.

istock.com/shironosov istock.com/ Jacob Wackerhausen

LOW OXYGEN LEVELS IN THE ELDERLY:

Signs, Monitoring, & Solutions

he body’s ability to take in oxygen, and distribute it to vital organs is the most critical aspect of good health. This is especially true with older people, as maintaining adequate oxygen saturation, can decline as seniors age. This is known as Hypoxemia. Let’s take a closer look at oxygen levels in seniors, and what you can do to help your loved one maintain the healthiest respiratory system possible. Why Monitoring Oxygen Levels is Important in Seniors Simply put, oxygen is the key to life. It is vital to every part of our bodies, including the brain. In addition to the long-term physical problems associated with low oxygen levels, mental acuity can also suffer, in the form of confusion, fatigue, and cognitive impairment. Signs of Low Oxygen Levels in the Elderly There are several ways to recognize inadequate blood oxygen levels in seniors,

including: Headaches Breathing Difficulties Rapid Heart Rate Mental Confusion Weakness Bluish skin color Should your older loved one experience any of these symptoms, it’s important to seek help from their doctor right away. What is a Healthy Blood Oxygen Level? Blood oxygen levels will vary in older people, based on age, and overall health status. Typically, a normal blood oxygen saturation reading for a healthy person is between 95% and 100%. Your loved one’s doctor might find a lower oxygen saturation level acceptable. However, any person with a blood oxygen level of 90% or lower should seek medical attention right away. How to Monitor Oxygen in the Elderly Modern medical technology has made it very simple to accurately measure and monitor your loved one’s blood oxygen levels. Several devices are readily available, and reasonably inexpensive, including: Fingertip Pulse Oximeters An extremely easy, and accurate way to monitor blood oxygen levels is with a fingertip pulse oximeter. An oximeter is a small, spring-loaded device that is placed on a person’s index finger. This machine emits light through the finger, and via a sensor on the other side, measures how much illumination passes through without being blocked by tissue, or flowing blood. The fingertip oximeter will display a numerical percentage of oxygen saturation found in the blood. Wearable Wrist Oximeters Instead of being placed on the fingertip, a wrist oximeter is worn like a watch, OYXGEN>>page 44

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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

414-545-7878

1-800-924-4061

www.AlliedSeniorServices.com

OXYGEN<<page 43

and monitors and records blood oxygen levels for long periods of time. A wrist oximeter is a great choice for older people who need constant oxygen monitoring, as compared to the spot-check nature of a fingertip device. Data from wrist oximeters can be downloaded by health providers to evaluate oxygen levels over the long term. How to Increase Blood Oxygen Levels in the Elderly There are several effective ways to help your loved one increase their blood oxygen saturation levels, such as: Exercise Physical movement, appropriate to one’s age and health condition, is a great way to increase blood flow, and the movement of oxygen throughout the body. Fresh Air Breathing in clean, fresh outdoor air is another way to allow the lungs to expand and nourish the brain, heart, and other organs with plenty of rich oxygen blood. Practice Breathing Techniques Yoga and Tai Chi are good methods to focus on one’s breathing to improve oxygen intake. These activities also promote calm, in both body and mind. Nutrition Eating a healthy diet, full of antioxidants, and other foods that decrease inflammation can play a big role in supporting both heart and lung health. Building strong cardiovascular, and pulmonary systems is the best way to ensure oxygenrich blood travels effectively throughout the body. For more information visit frontiermgmt.com.

RETIREMENT<<page 41

Our Mission Is You.

A “Just like Home” environment plus so much more! Our Assisted Living & Memory Care community is built on a founda on of dignity and compassion. Spacious one-bedroom & studio apartments with private bath & refrigerator Access to professional nursing staff seven days a week Medica on management Transporta on on-site Recrea onal, educa onal & cultural programs & ac vi es Devo onal & pastoral care services Con nuum of care

1910 W Ohio Ave, Milwaukee, WI 53215 (414) 649-2888 villas rancis.org 44 MHL January 2025

less, keep in mind that their new residence will most likely have a private dining room that can be reserved for private parties. In other words, look practically at household possessions. There is a new industry of senior relocation services that has been created specifically to help aging adults prepare to leave their long-time homes and move into smaller residences. These experts will look at both the new space and the old and, for a fee, help to make the tough decisions about what to bring and what to leave. They are experienced in knowing what will fit, what is necessary, what is an emotional need, and how to make it all happen. In addition, these transition services will also pack your boxes, arrange for movers, unpack your boxes, help you decide where things go, and, if you like, do it all while you’re out grocery shopping for your new apartment! What should I be looking for? When you start comparing residences, think about what is important to the person who will be living there. What does he or she like to do? If it’s swimming, look for an indoor swimming pool. If it’s exercise, check out the fitness room. If it’s exercise, find out what kind of exercise schedule they have. Are there yoga classes? Zumba? Brain exercises? What about outings? Are there regular trips to the grocery store? What kind of entertainments do they have, and are they free? Check out the amenities. Do the apartments include laundry facilities? Where are they? Are they free? Is there parking on the premises? How long are the hallways? If it is a long walk from apartment to elevator, are there benches along the route? Is there a hair salon on the premises? A bank? What about a library, a gift shop or a sundry shop? Do the apartments come equipped with emergency pull cords in the bathrooms and bedrooms? Do they offer emergency pendants, or will they facilitate the rental of one for you? Can you try the food before you make a decision? Once you decide which of these answers is important to you, you and your parent can compare the residences and decide which new home is the right one. Steps for Finding the Best Senior Living Community for Your Parent Determine the best location. ... Consider the type of community that fits your parent’s unique needs. ... Choose the amenities that matter to your parent. ... Calculate your family’s financial considerations. ... Socialization is key. ... Community connections stay strong. As your parent ages, you may come to realize that it may no longer be safe or practical for them to live at home. You’ve talked with doctors and friends, looked at the options, and decided it’s time to consider a senior living community.

LIVE WELL Pet Care

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PET INSURANCE:

Picking the Purr-fect Plan

et ownership brings joy, companionship, and a sense of responsibility. While we cherish the playful antics and unwavering loyalty of our furry friends, it’s essential to be prepared for unexpected health issues that may arise. Pet insurance is a valuable tool that can help you provide the best care for your four-legged family member. In this guide, we’ll explore the key factors to consider when picking the purr-fect pet insurance plan. Understanding the Basics Pet insurance works similarly to human health insurance, covering a portion of veterinary costs in case of illness, accidents, or preventive care. When choosing a pet insurance plan, it’s crucial to understand the basic components: Coverage Types Accident-Only Coverage: Focuses on injuries resulting from accidents. Comprehensive Coverage: Includes accidents, illnesses, and sometimes routine care. Wellness Plans: Cover preventive care like vaccinations and annual checkups. Exclusions and Waiting Periods Be aware of any pre-existing conditions that may not be covered.

Understand waiting periods for coverage to begin after enrollment. Choosing the Right Coverage Level Consider your pet’s age, breed, and overall health when selecting the coverage level. Younger pets may benefit from comprehensive coverage, while older pets might need more focus on illness coverage. Some plans allow you to customize coverage, tailoring it to your pet’s specific needs. Comparing Deductibles and Reimbursement Rates Deductibles Higher deductibles often result in lower monthly premiums. Choose a deductible that aligns with your budget and risk tolerance. Reimbursement Rates Reimbursement rates determine the percentage of covered expenses reimbursed. Higher reimbursement rates may mean higher monthly premiums but lower out-of-pocket costs. Network Coverage and Freedom of Choice Check if the insurance plan has a network of preferred veterinarians or if you have the freedom to choose any licensed vet. Some plans offer more flexibility, allowing you to receive care from your preferred veterinary clinic. Maximum Payouts and Lifetime Limits Understand the maximum payout per incident, annually, and over the lifetime of your pet. Plans with higher maximum payouts may offer better financial protection, especially for chronic conditions or ongoing treatments. Customer Reviews and Reputation Research the insurance provider’s reputation and read customer reviews. Look for feedback on claim processing speed, customer service, and overall satisfaction. A reliable provider with positive reviews is more likely to provide the support you need during stressful times. Choosing the right pet insurance plan is a crucial step in ensuring your furry friend receives the best possible care throughout their life. By considering coverage types, deductibles, reimbursement rates, network coverage, and customer reviews, you can make an informed decision that aligns with your budget and your pet’s unique needs. Remember, the purr-fect plan is one that offers peace of mind and financial security, allowing you to focus on the joy and companionship your pet brings to your life.Need help with any of the steps above? Call us at (414) 228-7655, or book your appointment online today. Let’s make 2025 a year to remember for your furry friend!

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Bayside, WI 53217

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7 Ways Peanuts Can Help Your Heart

f you ♥ peanuts, here’s great news: Peanuts love your heart back. There are many different kinds of nuts to lower cholesterol and keep your heart healthy but we love peanuts especially because they also have tons of other benefits. 7 Ways Peanuts Are Good For Your Heart Peanuts are among the list of foods certified by the American Heart Association®’s Heart-Check* program. The American Heart Association® recΎŝŶĐŽŵĞ ƌĞƐƚƌŝĐƚŝŽŶƐ ĂƉƉůǇ ommends a heart healthy dietary pattern that includes a variety of nuts, fruits, : *UHHQILHOG $YHQXH 0LOZDXNHH :, _ vegetables, whole grains, and other healthy foods. Also, peanuts have a Food & Drug Administration (FDA) Qualified Health Claim that states: “Scientific 3URIHVVLRQDOO\ PDQDJHG E\ 2DNEURRN &RUSRUDWLRQ evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Several nutrients in peanuts—including healthy fat, fiber, magnesium, and vitamin E—may have heart-health benefits. So, is eating peanuts good for you? No, it’s great for you! Here are six ways that eating peanuts is smart for your heart. 1. Peanuts Contain Healthy Fat to Manage Cholesterol High levels of LDL, or “bad,” cholesterol in the bloodstream can contribute to the development of atherosclerosis, the buildup of fatty deposits within the arteries. When these deposits restrict blood flow to the heart, it can lead to heart disease. However, there is evidence to suggest that consuming certain types of nuts, including peanuts, can have a positive impact on cholesterol levels and istock.com/Inside Creative House $FFHVVLEOH VDIH VHFXUH EDUULHU IUHH heart health. DIIRUGDEOH IHGHUDOO\ VXEVLGL]HG RQH Research suggests that incorporating peanuts into a balanced diet can help EHGURRP DSDUWPHQWV IRU VHQLRUV lower LDL cholesterol levels and improve heart health. The monounsaturated fats, protein, and fiber found in peanuts work synergistically to promote healthy 'HVLUDEOH DQG &RQYHQLHQW cholesterol levels and reduce the risk of heart disease. Decrease Cholesterol /RFDWLRQV LQ Contrary to the belief that peanut butter is high in cholesterol, it does not contain any dietary cholesterol. Additionally, peanut butter is rich in monoun%XUQKDP 9LOODJH 2DN :HVW saturated fats, which have been shown to lower LDL cholesterol levels. These :HVW 0LOZDXNHH :HVW $OOLV heart-healthy fats can help improve cholesterol profiles and reduce the risk of 6XQVHW +HLJKWV &LIDOGL 6TXDUH heart disease. :DXNHVKD &XGDK\ Regulate Cholesterol Peanuts and peanut butter are good sources of plant-based protein and fiber. *RQ]DJD 9LOODJH 9DOHQWLQR 6TXDUH Protein is a crucial nutrient for building and repairing tissues, including the heart. :HVW $OOLV :HVW $OOLV Meanwhile, dietary fiber helps regulate cholesterol by reducing the absorption of LDL cholesterol in the gut. %HFNHU 3URSHUW\ 6HUYLFHV //& Peanuts and peanut butter, when consumed in moderation and as part of a balanced diet, can be beneficial for cholesterol levels and heart health. Their monounsaturated fats, protein, and fiber content contribute to improved cholesterol profiles and lower the risk of heart disease. 2. Peanuts Contain Nutrients to Lower Blood Pressure High blood pressure is a major risk factor for heart disease. Essential nutrients can lower this risk. With 19 vitamins & minerals, peanuts contain an abundance

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of essential nutrients. Peanuts are an excellent source of manganese, niacin and copper. Peanuts contain numerous phytochemicals, such as resveratrol and phytosterols. Peanuts contain magnesium and potassium—two minerals that help control your blood pressure. The fiber and protein in the peanut’s nutritional breakdown are helpful, as well. A study shows that eating peanuts regularly helps decrease blood pressure, even among individuals with high blood pressure: “…participants with elevated blood pressure at baseline had significant decreases in diastolic blood pressure…” after peanut consumption. To maintain healthy blood pressure, look for foods that are low in sodium. Peanuts naturally have almost no sodium, and when salt is added to them, it stays on the surface so less is needed. Most salted varieties of peanuts have less than 140mg of sodium per serving, which is considered heart-healthy by the American Heart Association®. 1-ounce of roasted salted peanuts typically contains 91mg of sodium, which is less than half of the amount in 1-ounce of cheese puffs or salted pretzels. 3. Peanuts Contain Vitamin E, Providing Antioxidant Effects Another factor contributing to cardiovascular disease is damage caused by unstable molecules called free radicals. Antioxidants, such as vitamin E, help protect cells from this type of damage. It’s best to get this vitamin straight from foods, such as peanuts, where it works together with other healthy substances to increase their beneficial effects. 4. Peanuts Can Prevent Damage Inside Arteries Damage to the inner lining of your arteries, called the endothelium, may lead to atherosclerosis. Peanuts contain substances that help protect the endothelium, including arginine (an amino acid) and phenolic compounds (substances with antioxidant properties). A study of healthy, overweight men showed that including peanuts in a meal helped preserve endothelial function. Eating peanuts can also be a beneficial dietary choice for preventing heart attacks. Peanuts are rich in heart-healthy fats, including monounsaturated and polyunsaturated fats. These fats have been shown to help reduce levels of LDL cholesterol, commonly known as “bad” cholesterol. By maintaining a healthy balance of cholesterol in the blood, peanuts help prevent the buildup of plaque in the arteries, reducing the risk of heart attacks. Additionally, peanuts contain antioxidants, such as resveratrol, that have been linked to cardiovascular health benefits. These antioxidants help combat inflammation and oxidative stress, two factors that contribute to the development of heart disease. By reducing inflammation and protecting against oxidative damage, peanuts support the health of blood vessels and lower the risk of heart attacks.

Furthermore, peanuts are a good source of dietary fiber, which plays a role in heart health. Fiber helps regulate cholesterol levels by reducing the absorption of LDL cholesterol. By promoting healthier cholesterol profiles, peanuts can help prevent the formation of arterial plaques, which can lead to heart attacks. Incorporating peanuts into a balanced diet can provide these heart-protective benefits. However, it’s important to consider portion control and moderation. Adding a handful of peanuts as a snack or incorporating them into meals can be a flavorful and nutritious way to support heart health and reduce the risk of heart attacks. 5. Peanuts Can Protect Against Inflammation Inflammation also plays a key role in the development of atherosclerosis. And several substances in peanuts—including magnesium, vitamin E, arginine, phenolic compounds, and fiber—may help fight inflammation. In one study, researchers measured substances in the blood that are markers of inflammation. They found that eating nuts instead of red meat, processed meat, eggs, or refined grains was associated with lower levels of these substances. 6. Peanuts Can Decrease the Risk for Diabetes Many people think of diabetes and heart disease as totally unrelated problems. But the truth is, having diabetes increases your risk of developing and dying of heart disease. Research has shown that eating nuts and peanut butter is linked to a lower risk for type 2 diabetes. The key is that peanuts are a good source of plant protein. With over 7 grams of protein per ounce, peanuts have more protein than any other nut. Research from Harvard School of Public Health shows that substituting a serving of red or processed meat with a serving of vegetable protein, such as peanuts or peanut butter, once per day, can reduce type 2 diabetes risk by 7-21%. 7. Peanuts Can Reduce Risk of Heart Disease In one study, Harvard researchers tracked the health of more than 210,000 people for up to 32 years. They found that people who ate peanuts at least twice per week had a 15 percent lower risk of getting heart disease and had a 13% lower risk of Cardiovascular Disease (CVD) compared with those who never or rarely ate nuts. And several studies have shown that consuming peanuts, peanut butter, or mixed nuts 5 times per week can reduce the risk of heart disease, and even the risk of death. Even better, a study published in the New England Journal of Medicine finds that eating nuts daily can reduce death from heart disease by 29%. Improving heart health has never been so easy- or tasty! If you’re a peanut lover, the message is clear: The next time you’re trying to decide what to have for a snack, go for some heart healthy peanuts! We have plenty of peanut recipe ideas to get more peanuts and peanut butter into your diet. Start exploring today! www.peanut-institute.com.

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LIVE WELL Lifestyle

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6 Expert Tips for Touring Older Adult Facilities

hoosing the right senior care facility is an important decision. We have tips for making the most out of touring different communities. Selecting the right senior care facility for yourself or a loved one is a large task. You’re making a decision that will impact where you live, the care you get, and the money you need to spend. With the right approach, you can make the process as simple as possible and feel confident that you’re making the right decision. We put together the best tips and a few insights from professional senior living advisors to help you tour senior living communities like a pro. Stay organized with a notebook It might feel formal, unfriendly, or cumbersome to tour a facility with a notepad and pen, but your future self will thank you. Staying organized with your research notes will help you remember all the details correctly, and it’ll also help you better compare the communities that you tour. Consider the fact that a facility is one of at least a few that you will tour. Each has its unique set of staff members, activities, benefits, and drawbacks. For example, laundry services might be included in the base cost at one facility

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but cost $10 per load at another. Caregivers might put away the clean clothing afterward at one of the facilities you visited, but which one was it? Don’t try to remember every detail yourself. Jotting down notes while you tour will allow you to remember it all. Taking notes will also help you compare facilities more closely. Making notes about those laundry services at the first community will prompt you to gather laundry service details at the next facility, allowing you to compare features directly. Talk with appropriate facility directors Initially, you might meet with the community’s sales director or a sales representative. You can also ask to speak with directors of other facility departments. Paul Doyle, owner of Oasis Senior Advisors Fairfield-Westchester, suggests thinking of your loved one’s current issues and then asking to chat with the director whose department will help your loved one with those issues. “If we’re looking at memory care, I like our family to speak with the memory care director or the director of nursing if there are medical concerns,” Doyle said. Pro tip: “Use declarations of your concerns rather than questions,” Doyle said. If you state your concern rather than ask a question about it, you’ll allow the director to demonstrate empathy for you and your loved one while also giving insight into how the procedures and culture of the facility might address those concerns. Instead of saying, “Do residents socialize with each other?” try, “This seems like such a great community, I’m just so worried about how my mom will fit in.” If you don’t know whether your loved one’s needs can be met, try something like, “This seems like such a great community, but my mom needs so much attention I worry that she needs a nursing home.” Let the facility representative talk about the service packages they offer. Notice how they address your personal worry for your loved one’s safety. Money is finite for most older adults. If that’s a concern for you, tell the facility representative: “This seems like such a great community, I’m just so worried that my mom will outlive her financial resources.” You’re not the first person who has said this nor will you be the last. Let them talk with you about the options they offer to residents and how they address those scenarios. Pay attention to and ask about the senior care facility staff TIPS >>page 53

LIVE WELL Lifestyle

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The Importance of Recognizing our True Nature “A starving and pregnant tigress comes upon a flock of goats and pounces on them with such fervor that she brings about the birth of her little one, as well as her own death. The goats scatter, but soon come back to find the newborn tiger by the side of its dead mother. The goats adopt the baby tiger and it grows up believing it is a goat. He learns to bleat and eat grass, but the trouble is that grass doesn’t nourish tigers well, and he grows into a weak and miserable member of his own species. One day, a large male tiger pounces on the flock and the goats scatter. The young tiger, not being a goat, remains standing there. The big male is surprised to find a young tiger living with goats, and when he enquired into it, the young one simply says, “Maaaa.” Mortified, the old tiger swats him back and forth a couple of times, but the only response coming forth was more bleating and grass nibbling. The old tiger brings the young one to a pond and makes him look at his own reflection for the first time. He leans over and points out to him, “See, you look like me. You’re not a goat. You are a tiger, like me. Be like me!” He then brings the young

tiger to his den and shows him bloody chunks of gazelle meat from a recent hunt. Taking a big chunk, he says “Open up and eat this!” “Oh no, I’m a vegetarian,” says the little one. But the old tiger would not take no for an answer, and shoves a piece of red meat down the little one’s throat, causing him to gag a little. Now the real tiger food is in his gut, getting into his blood. Spontaneously, the young one gives a tiger-like stretch, and then a small little tiger roar. “Now you’ve got it! Now go into the forest and eat tiger food!” says the big one. Is there something larger than our ego that wants to come through, to demand authenticity and genuineness in the way we live? Are we to cruise onwards toward that inevitable ending, that certain exit on terms that were assumed and purchased for the first half? The second half of life is not a chronological issue, but a psychological one, in which we question what values and paradigms we are living by. This is a question for each of us, whatever stage of life we’re in - are we tigers living as goats? If the answer is in the affirmative, then a second question - what is good tiger food? In other words, if we are not living as we ought to be, activating our fullest potentials, then what must we do, what would nourish us towards that?” This is one of my favorite stories from India retold by the late Joseph Campbell.¹ This story tells the truth about the dangers of what can happen when we adapt to our environment at the cost of our true self. When we believe our adapted self is our true self, we stop living out of our true nature. Adaptation is a survival skill yet at a certain point in our life it actually works against us. We must never adapt at the cost of our true nature. Our larger culture does not support living authentically. Adapting to normalized values is what is expected of us. Every culture is made up of the collective values which are generally of a lower frequency than what our Soul resonates with. But we fear being banished, rejected or exiled by the collective if we don’t adapt to them. Throughout history, people have adapted to patriarchal rule, injustice, corruption, and materialism. “Fame and fortune,” are goals people aspire to, but these goals have no meaning for our Soul. Our adaptations skew our values away from what is real to what is not real, normalizing unhealthy ways of living that overtime, result in a lack of meaning and soul-loss. This happens when we mistake our adapted (goat) self for our true (tiger) self. If we miss the opportunity to live from our real self during the first half, we are given another chance in the middle of our life. At this juncture, our psyche shifts and demands we begin living from a more authentic place. If we are living out of NATURE >>page 51

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.

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Keeping Older Loved Ones Warm in Winter

s Mother Nature’s thermometer begins to dip in late fall and throughout winter, so does body temperature for many seniors. While older loved ones characteristically complain of being cold and crank up the thermostat, there is scientific data to support their feeling chilly. Aging skin is thinner and less likely to tolerate fluctuating temperatures. When a person is cold, the heart pumps less blood to the skin, and tiny blood vessels in the skin constrict to conserve heat. Age reduces the elasticity of blood vessel walls and thins the fat layer under the skin that helps preserve body heat. An older individual’s skin is limited in the precise control of changes in both cold and heat. Penn State physiologist W. Larry Kenney, who has studied the effects of age on temperature regulation for 35 years, notes, “With aging, multiple redundant changes occur in the skin, and they’re all conspiring against the ability to dilate and constrict skin blood vessels.” Kenney’s extensive work with body temperature also finds that the circulation of blood in the skin can cause changes in the body’s coronary arteries and overall vascular health. Being too cold or too hot can stress the heart. Dangers of Cold Weather for Seniors Older adults lose body heat faster and are less able to tolerate cold than younger adults. If a person’s body temperature drops much below the common base of 98.6 F, dangerous health problems can arise, including increased heart rate and blood pressure, liver damage, and heart attack. Hypothermia sets in when a person’s body temperature goes below 95 F. Left untreated, hypothermia can shut down the body’s heart and respiratory systems and lead to death. Older people are at greatest risk for cold-related death — the Centers for Disease Control and Prevention (CDC) consistently reports that more people die

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from excessive cold than excessive heat. “The elderly do not need to be outside in frigid weather to run into problems,” said Jon Bain, Owner/General Manager Right at Waukesha-Milwaukee. “Living inside in intense air conditioning or with inadequate heat can invite hypothermia. Also, older adults with confused thinking may not be self-aware of their dropping body temperature, so caregivers need to be extra vigilant to check for signs of hypothermia including shivering, slurred speech, shallow breathing and a weak pulse.” Causes of Low Body Temperature Besides exposure to cold temperatures and moisture, seniors can face a drop in body temperature because of a number of other medical conditions and health factors, including: • Medications such as beta blockers, sedatives, antipsychotics and antidepressants • Stroke • Parkinson’s disease • Hypothyroidism (underactive thyroid) • Sepsis (widespread infection) • Malnutrition and anorexia • Nerve damage • Alcohol or drug use • Anesthesia Susceptibility to cold can be a symptom of medical issues like diabetes or high blood pressure. Because of poor circulation, diabetics run the risk of decreased body temperature in their extremities. They also may not accurately sense temperature changes in their hands and feet, which can cause injury they may not feel. For people with high blood pressure, certain medications such as beta blockers can reduce blood circulation to the hands and feet, and calcium channel blockers relax the blood vessels, which may accelerate heat loss. Having high cholesterol can also restrict blood flow and lower body temperature. How to Keep Seniors Warm Prevention of cold exposure to seniors takes precautionary measures before winter sets in and ongoing observation by family members, caregivers and those familiar with the older loved one’s health and living environment. Bain recommends these tips for caregivers to help seniors stay warm this winter: • Keep the home properly heated at a temperature of 68 F to 70 F. • Winterize windows and doors with weather stripping and caulk. • Close heat vents and shut doors in rooms that are seldom used. • Dress the senior in warm layers that can be removed if he or she gets too hot. • Put socks and slippers on the senior and use a blanket over legs. • Make sure the senior wears a hat, scarf and gloves when going outside. • Check weather reports and know that snow, rain and wind can increase heat loss. • Have the senior change out of damp or wet clothes right away. • Help the senior practice sound nutrition to fuel the body’s heat and energy WARM>>page 51

NATURE<<page 49

Mark Your Calendar!

assassinated me when I refused to comply. It was their last ditch attempt to force me to prostitute myself, but rather than betray the sanctity of my vocation, I surrendered the golden handcuffs and ventured out into our community to create an ethical and integrity based model of medicine. While in the corporate system, my patients were actually healing and hospitalizations were reduced, health care costs Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health were significantly lowered. This was a threat to the ‘value’ system of hospital adminFair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The istrators. I realized that healthy patients were a conflict of interest for the hospitals event includes free health screenings such as blood pressure checks, diabetes testprofit margin. Even though I was hired to practice ‘wellness,’ administrators serving ing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and the corporate value system were unhappy when it worked. They merely viewed me raffle prizes, bags, and more! Contact Linda Cardinalemedicine at 414.220.3216 or as a pawn for goodie capturing market share. Wellness and integrative was never lcardinale@milwaukeecatholichome.org to learn more. their true intent. At the young age of 36, I left corporate medicine and never looked back. Physicians working for corporate medicine today have an exceedingly high suicide rate ², currently a 100-fold higher for male physicians than the general population, and 400-fold higher for female physicians.³ Corporate medicine does not care. Physicians are dispensable and simply cogs in the corporate wheel. They are a means for generating profit through patients at the cost of the sanctity of medicine. Sickness and disease are expected to be managed for generating profit. Healing reduces revenue, and is discouraged. Physicians who have adapted to this system are like the tiger living among goats in our story. If we are to reawaken the soul of medicine, we must recognize our true calling, as well as our true nature. Money and patriarchy are never worth losing ourselves for. Integrity and healing must return as core values in medicine. Serving the true vocation versus profit (at all costs) is what is needed to restore meaning for physicians and medicine at large. The courage to embody this is what will eventually heal health care. The way that corporate medicine conditions physicians to adapt is much like the way our collective culture conditions each of us. It takes courage, insight and a dedicated effort to unhook ourselves from collective values and align with our true nature. It requires personal sacrifice, yet the rewards of living this way are abundant priceless. Living from authenticity restores health, self-respect and self-worth, and not surprisingly prevents chronic diseases of our mind and body. I encourage you to reflect on whether the path of discovering and aligning with your true nature could be your commitment this year. You never know what gifts you will find along the way, and getting to know yourself authentically is truly the greatest gift of all. Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of BeSENIOR<<page 30 coming Real: Reclaiming Your Health in Midlife (2nd Edition), Medial Press, 2014. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, eitherLiving virtual or in-person for those free of symptoms. Assisted Links: Assisted living provides a great alternative for seniors who need some additional ¹ The Campbell Foundation, http://jcf.org/new/, Theliving Complete Works of help withJoseph medication, grooming, dressing, eating, etc. Assisted has two options Joseph Campbell, The Tiger Who Thought He was a Goat, 1991 Recording including; Residential Care Apartment Communities (RCAC), which allows seniors KevinMD.com, http://www.kevinmd.com/blog/2013/05/learned-saving-physito ²live in their own apartment, but only offers 28 hours of care, and Communitycians-suicide.html, What I’ve learned fromThis saving fromissuicide, Based Residential Care Facility or CBRF. typephysicians of community an idealPamela living Wible, MD, 05/27/13 option for seniors who need more assistance that what can be provided by an RCAC, ³ KevinMD.com, offering care 24 hourshttp://www.kevinmd.com/blog/2013/07/suicide-female-physia day, seven days a week. Assisted living communities tend to cians-recognize-respond-reconsider.html, Suicide inasfemale physicians: Recognize, offer more of a residential, home-like environment, well as provide meals, social respond, reconsider, Linda Brodsky, MD, 07/28/13 activities, housekeeping and transportation. Specialized Care Community There are some WARM<<page 50 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 sources. specialized assisted living communities, the environment, staff and programming • Ensure the senior stays fully hydrated — dry air temperatures inside and is specifically designed to meet the unique needs of those individuals who are outside can cause dehydration. living there. the Like a non-specialized assisted living community, specialized care • Support senior in eating regular meals to stimulate the abody’s own thercommunity also provides 24/7 care, social programming, meals, housekeeping and mostat. transportation are generally provided. • Encourage the senior to avoid alcohol consumption, which can trigger heat Nursing Home loss. This is probably the most commonly known, but often confused type of senior • Learn the temperature-lowering effect of specific medications and over-theliving option. It’s also one of the only options that used to be available to seniors. counter drugs. Nursing homes provide 24-hour skilled nursing services for seniors who need • Be awareafter thata some space heaterscare andforfireplaces fire hazards andlevels can rehabilitation surgery, or require issues likeare feeding tubes. The cause carbon monoxide poisoning. of hospitality services in nursing homes vary greatly depending on their targeted • Devise an evacuation plan in case of a power outage or the furnace/heat clientele. source breaks down. Whether you’re looking to down-size your home or a community to meet the • Create a plan family and checkcommunity on the senior regularly, espeneeds of an aging for parent, there is friends a seniortoliving to meet your needs. cially during colder weather. Being prepared and understanding the options available will help you to choose what About Rightliving at Home of Waukesha-Milwaukee. type of senior community is best for you or your loved one. The Waukesha-Milwaukee of Right at Home provides a range of in-home Byline: Jan Rupnick is theoffice director of public relations for CRL Senior Living care options for seniors withstate-of-the-art disabilities. . Right Home’s dedicated Communities. CRL ownsand andadults operates senioratcare residences that caregivers will help you or your lovedlevel oneofnavigate life. Fordesigned more information, deliver the highest quality, cutting-edge care in specially therapeutic contact Right at Home at 262.347.3005. Visit of us seniors at www.carerah.com. Or,living, email environments. The company meets the needs with independent us at info@carerah.com. assisted living and Alzheimer’s/dementia care communities. .

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Managing your stress levels can reduce muscle tension and help you sleep more peacefully. How to Prevent Waking Up with Back Pain Preventing back pain in the morning isn’t just about fixing one thing; it’s about adopting a holistic approach to your sleep and overall well-being. Here are some strategies to help you wake up pain-free: 1. Choose the Right Pillow Your pillow should support the natural curve of your neck. If your pillow is too high or too low, it can throw off your spine alignment, leading to neck and back pain. Prevention Tip: If you sleep on your back, use a thinner pillow to prevent your head from being pushed too far forward. For side sleepers, a thicker pillow can help keep your neck and spine aligned. 2. Develop a Sleep Routine Going to bed and waking up at the same time each day can help regulate your body’s internal clock and improve the quality of your sleep. Poor sleep quality can exacerbate back pain. Prevention Tip: Create a relaxing bedtime routine that signals to your body that it’s time to wind down. This could include reading a book, practicing deep breathing exercises, or listening to calming music. 3. Stay Active During the Day Regular physical activity is essential for maintaining a healthy back. Exercise strengthens your muscles and keeps your spine flexible, reducing the likelihood of waking up with back pain. Prevention Tip: Incorporate both aerobic exercises, like walking or swimming, and strength training exercises into your routine. Even light stretching throughout the day can make a difference. 4. Mind Your Posture Throughout the Day How you carry yourself during the day can affect how you feel in the morning. Poor posture, especially while sitting for long periods, can lead to back pain. Prevention Tip: Be mindful of your posture, especially when sitting at a desk. Keep your feet flat on the floor, your back straight, and your shoulders relaxed. Take breaks to stand up, stretch, and walk around. Your Next Step to a Pain-Free Life If you’ve tried everything and are still waking up with back pain, it may be time to seek professional help. A physical therapist can provide personalized guidance based on your specific situation. Waking up with back pain is not something you have to live with. By understanding the potential causes and implementing preventive strategies, you can start your day without discomfort. The Impact of Lower Back Pain Lower back pain is more than just an inconvenience; it can significantly limit your daily activities and affect your overall quality of life. You’re not alone in this struggle. Statistics show that around 80% of people will experience lower back pain at some point in their lives. However, there is a silver lining. Regular exercise can be incredibly beneficial in managing and alleviating this pain. Studies have shown that engaging in targeted exercises for lower back pain can lead to a substantial reduction in symptoms and improve overall function. If you’ve tried making adjustments and still find yourself struggling, don’t hesitate to seek professional help. At FYZICAL Therapy & Balance Waukesha, we’re committed to helping you achieve a pain-free life. Whether it’s through personalized therapy plans, expert advice, or state-of-theart techniques, we’re here to support your journey to better health. Don’t let waking up with back pain dictate your mornings—take action today and reclaim your mornings! Don’t let lower back pain hold you back any longer. Schedule your free assessment today! Call us at (262) 349-9297.

TIPS <<page 48

outcomes. While even the best communities have some staff turnover, the longevity of staff can impact resident happiness and care. Lauren O’Desky, Regional Director at Oasis Senior Advisors, wrote in an article on what to look for in a care facility, “Longevity will aid in establishing vital relationships between caregiver and care recipient, regardless of the care recipients’ ability to participate. Longevity nurtures consistency, which ensures better care and better outcomes.” You can simply ask to find out the longevity of the staff. “How long do staff members typically work for the facility?” You can also ask about the chef, maintenance employees, and any other on-site professionals, like occupational and physical therapists. Pro tip: O’Desky also suggests asking about employee details like the ones below: What is the caregiver-to-patient ratio? This helps you understand how many other residents the caregivers must also look after while helping your loved one. A really moderate number helps you know that the employee will have appropriate time to give to your loved one and that the facility operators avoid employee burnout and turnover from spreading their staff too thin. What initial training do you provide to staff? This helps you learn the specialized training and knowledge that the staff members have from the start, ensuring they’re equipped with the skills to care for your loved one. It also gives insight into the investment that the facility operators make in their employees. Take note of the senior care facility residents Residents live at senior care facilities to get assistance with activities of daily living, among other things. These activities include bathing, dressing, feeding, toileting, transferring, and walking around. If a resident has trouble bathing on their own, they should get help. The same applies to getting dressed. Residents should be dressed appropriately every day. In most cases, a nursing home resident does not need to wear a hospital gown. Pay attention to the residents you see during your tour. They should be well groomed and dressed appropriately in clean clothing. You can also take note of what the residents are doing during your tour. Facilities have daily activity schedules, and though residents aren’t required to participate, many do. They may also be sitting in common areas with other residents, like activity rooms, outdoor courtyards, and other places. Unless it’s early morning or late evening, you should see residents out and about. Make at least two visits at different times of day Touring a facility one time gives you a snapshot of the community. If you return to visit again, you’re bound to see something new. Try visiting at different times during the day and week if possible. You may catch afternoon activities one day and weekend events the next time. Visiting during lunch or dinnertime will allow you to at least see the food and menu. The facility representative may also invite you to enjoy a meal there to see if you like the food. You’ll need to decide whether to visit announced or unannounced. Some believe that it’s a good idea to pop in unannounced to see what the facility is really like while others prefer to schedule a time to visit. On one hand, making an unannounced visit will let you see the facility as is, but the facility representative may be unavailable to tour with you if they don’t know you’re coming. Whether you decide to visit announced or not, narrow down the facilities you’re considering and visit each one at least twice. You’ll get to know the staff members and even some of the residents and will become more familiar and comfortable with the community. Work with a local senior living advisor A senior living advisor is a professional who knows everything there is to know about senior care, facilities, funding options, and how an older adult can get the care they need. When you work with a local senior living advisor, it’s likely that they are familiar with the facilities you’re considering. They can offer practical insights about each one and even accompany you on a tour. It’s also helpful to have an objective third party to talk through issues. Financial and care decisions can stir up emotions among family members, siblings, and others involved in the decision-making process. A senior living advisor can contribute a voice of reason with professional expertise and ultimately ensure a smoother process. We know the process is tough. You’re making a choice that sets the tone for the next chapter of your or your loved one’s life. With these tips, you’re empowering yourself with the wisdom and knowledge of a professional so you can be confident that you’re on the path to making the best choice. If you need to look for a community and either don’t know how to get started or would like the support of a professional, find the local Oasis Senior Advisor at (262) 777-0462.

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REPS <<page 14

you pause at the top, you’re in the isometric phase. And as you lower the weight down, you enter the eccentric phase, lengthening the muscle and yielding to the load. Strength-training reps often follow a 1-1-2 tempo: 1 second up 1 second pause 2 seconds down Tempo variations in workouts to either a faster rep pace or slower tempo alters the effects of exercise. Benefits of Slow Reps Whether you’re just starting out or you’ve been lifting weights for years, you might be wondering what the best workout is to build muscle fast. If your goal is hypertrophy or increasing muscle size, then focusing on slow reps to build muscle is a good place to start, according to a June 2018 study in the ‌Journal of Human Kinetics‌. “Slow lifts help with increasing recruitment of more muscle fibers to overcome an external resistance,” Jeffers says. “Lifting slow eliminates momentum and forces the muscles to work harder through their ranges of motion.” When you do a slow rep workout, your muscles spend more time under tension than they would if you were doing fast reps. Time under tension refers to the amount of time a muscle is under strain. “The time under tension helps to optimize muscular strength, endurance and growth,” Jeffers says. You can achieve this by drawing out one or more of the phases of your rep. For instance, you could use a 2-2-2 tempo, taking 2 seconds to do each portion of the lift. Or, you could use a 2-1-3 tempo: Raise for 2 seconds, pause for 1, lower over the count of 3. Tip Slowing down the eccentric, or lowering, portion of the exercise is the most common way to approach slow reps. A slow lifting technique while using lighter weights is also a safer approach for beginners. Slowing the tempo down allows you to focus on form and make sure you’re doing the move correctly. “You will usually use less weight and a lower rep scheme than a typical set,” Jeffers says. Advantages of Fast Reps If your fitness goals involve max strength and power, then using a faster tempo may be more beneficial. For example, if you’re training to improve your vertical jump, you need to be able to not only generate a lot of force, but do so quickly. Fast reps are going to be the best way to do that. “Fast lifts are mostly used to help develop power output or explosiveness,” Jeffers says. “The weight used is typically a very low percentage of a person’s one rep max. The focus is mainly working on neurological connections.” A good benchmark is to use 70 percent of your one rep max, he says. Most often, during fast reps, it’s the concentric portion of the exercise that is done quickly. For instance, in explosive exercises like power cleans or box jumps, you move quickly against resistance and then take your time getting back to start. This helps you focus on your form during hard efforts and reduce the risk of injury. While lifting weights fast is generally linked to more explosive movements that result in power, training with this tempo can also increase muscle size, according to the ‌Journal of Human Kinetics‌ study. Your Best Strategy: Combine Slow and Fast Reps So which should you choose, fast or slow reps? “There are positives to performing slow and fast lifts, so both should be added to most strength routines,” Jeffers says. “It can be especially helpful when it comes to breaking plateaus, too.” According to an April 2016 meta-analysis in the ‌Journal of Sports Medicine‌, using a fairly wide range of repetition durations is ideal for maximizing muscle growth. “Varying rep speed and time under tension plays a huge role in a perfect weightlifting program,” says Bobby Gallant, CPT, an instructor at Barry’s in New York City. “I like to combine both fast reps — which promote explosiveness and speed — with slow reps — which encourage time under tension, muscle growth and muscle endurance. A combination of both can help create a wellbalanced strength-training program.” The most common way to do this is by performing fast, explosive reps early on in your workout when you’re feeling fresh, and then moving on to slow reps later in your workout. This helps make sure you’re able to do all of your exercises, no matter the tempo, with safe, effective form. Because, remember, no matter your rep speed, your rep ‌form‌ needs to be top priority. This article origanally appeared on lives54 MHLJanuary 2025

LIFESTYLE>>page 55

cinnamon. These foods help counteract the dryness and cold nature of Vata. Avoid: Raw foods, cold beverages, and dry snacks. Such items can increase Vata’s inherent qualities, leading to further imbalance. For Pitta Balance To cool and calm Pitta, incorporate foods that are cooling, mild, and hydrating. Favor: Fresh fruits, vegetables, legumes, dairy, and herbs like coriander and mint. These foods help soothe the fiery nature of Pitta. Avoid: Spicy, salty, and fried foods. These can aggravate Pitta and lead to excessive heat in the body. For Kapha Balance Balancing Kapha involves consuming light, warm, and stimulating foods that enliven the body’s energy levels. Favor: Leafy greens, legumes, astringent fruits, and spices like turmeric and black pepper. These items help counteract Kapha’s heaviness and sluggishness. Avoid: Heavy, oily, and sweet foods. Such foods can increase Kapha’s tendency toward weight gain and lethargy. Lifestyle Recommendations For Vata Balance Maintaining a regular routine and engaging in calming activities are key to balancing Vata. Routine: Establish a regular daily schedule to provide stability. Activities: Yoga, meditation, and gentle exercises are beneficial. These activities help ground the restless energy of Vata. Stay warm and hydrated, avoiding exposure to cold and windy conditions. For Pitta Balance Practicing moderation and avoiding overheating are essential for balancing Pitta. Routine: Create a balanced schedule that includes time for relaxation. Activities: Cooling activities like swimming and outdoor walks in nature are helpful. Environment: Stay cool and avoid excessive heat. Engage in mindfulness practices to maintain emotional balance. For Kapha Balance Keeping active and varying your routine can help balance Kapha’s energy. Routine: Incorporate regular exercise into your daily regimen to stay active. Activities: Stimulating activities like brisk walking, running, or aerobic exercises are recommended. Environment: Keep your surroundings light and uplifting, avoiding damp and cold environments. Discover Your Unique Body Type Ayurveda and TMM recognize that each individual can have a combination of doshas, with one typically being predominant. There are seven types of dosha combinations, each requiring specific dietary and lifestyle adjustments to maintain optimal health. Understanding your unique constitution can empower you to make choices that enhance your well-being. Integrative medicine is an approach to medical care that combines conventional medicine with CAM practices that have shown through science to be safe and effective. This approach often stresses the patient’s preferences, and it attempts to address the mental, physical, and spiritual aspects of health. Conventional medicine is a system in which health professionals who hold an M.D. (medical doctor) or D.O. (doctor of osteopathy) degree treat symptoms and diseases using drugs, radiation, or surgery. It is also practiced by other health professionals, such as nurses, pharmacists, physician assistants, and therapists. It may also be called allopathic medicine, biomedicine, Western, mainstream, or orthodox medicine. Some conventional medical care practitioners are also practitioners of CAM. Standard medical care is treatment that is accepted by medical experts as a proper treatment for a certain type of disease and that is widely used by healthcare professionals. Also called best practice, standard of care, and standard therapy. Complementary medicine is used along with standard medical treatment but is not considered by itself to be standard treatment. One example is using acupuncture to help lessen some side effects of cancer treatment. Less research has been done for most types of complementary medicine. Alternative medicine is used instead of standard medical treatment. One example is using a special diet to treat cancer instead of cancer drugs that are prescribed by an oncologist. Less research has been done for most types of alternative medicine.

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January 2025 MHL 55

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