Modern Health and Living July 2021 by Modern Health and Living

MHL

july 2021 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

Healthy Cooking Tips for Beginners and Experts Alike 20 Health Tips for Men AT EVERY AGE HOW TO GET BETTER SLEEP EXERCISES TO HELP YOU STAND TALLER Is Our Health Crisis Really a Crisis of Consciousness?

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

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EDITORS NOTE July is such a full month for me, races, games, 4th of July parade, fireworks, grilling and even a sweet 16 birthday. My first day of July will start off watching the Wisco Mile. A really fun day of racing for middle school, high school and, yes, the community. They even have fastest couple and fastest family. All for what you say? The Pursuit of the Pineapple. Yes, now this is summer fun. I love the mix and I encourage you to get out there next year to race with all! I have to say it. GO BUCKS! Yes, as I’m writing to you after our heartbreaking loss. But, we are still in it and we can win this series and move on. I’ve watched many of games as Mallory was a junior Bucks cheerleader and have become very fond of our home team. We have lined up a lot of great health articles for you. Staying active is key to any healthy lifestyle. We have several nutrition articles to help you spring into a new season with healthier way of life. As always we want to give our senior readers some great articles that help them get the best out of life. This edition, we really focused on staying active. Summer is thriving with beautiful weather and much needed rain. As I look outside, I see my flower pots are overflowing and appreciated those days that poured upon us. So i will leave you with this. “If you want the rainbow, you gotta put up with the rain.” – Dolly Parton.

AmandaLewis

MHL

july 2021 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

Healthy Cooking Tips for Beginners and Experts like 20 Health Tips for Men AT EVERY AGE

JULY 2021 Edtion

HOW TO GET BETTER SLEEP EXERCISES TO HELP YOU STAND TALLER Is Our Health Crisis Really a Crisis of Consciousness?

BETTER AGING EDITION A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN

, CHILDREN AND SENIORS

MHL STAFF staff

publishers editor graphic design advertising

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

distribution manager Jerry Kornowski Marlys Metzger travel editor Barry Lewis founder

contributers The Ommani Center, Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Eye Care Specialists, Aurora, Alexian, Eye Physician Associates, Brothers Village, Ye Olde Pharmacy, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Tudor Oaks, Active Care Rehab, Greensquare Center for the Healing Arts, Midwest Audiology, Integrative Family Wellness Center, Universal Services, American Camp Association, Home Instead, Manor Care, Tops, Dr Zhou, Captel and MCFI contact For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com. Subscriptions are $20 per year. Thanks for reading MHL. disclaimer MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care. thanks Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living. images 123RF.com, Istock.com

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HELPING THE PICKY EATER Children may need to try some foods many times before they like them. If your child picks and pokes at food, moves it all around the plate but eats very little and then is looking for food an hour later; if your child loves cookies, sweet drinks and candy, but eats poorly at regular meals, you can make mealtime better for your child! Good nutrition is important for young children to help them grow healthy and strong. Follow these tips to help your picky eater try new foods. Children may not like every food you give them on the first try. Give them a chance to try foods again and again, even if they don’t like them at first. Children may need to try some foods many times before they like them. Tips for eating better at meal times • Clear the house of junk foods. Get rid of soda, candy, potato chips, snack mixes, etc. • Stick to a routine. Offer meals and healthy snacks at regular times. • Keep menus simple. Too many choices can be confusing for your child. • Introduce new foods one at a time. Always offer new foods with foods that you know your child likes. • Set a good example by eating a healthy and varied diet yourself. Children are great imitators; do not expect your child to eat foods that they do not see you eating. • Serve child-size portions. Large portions are hard for your child eat. This can be frustrating for you and your child. • Eat with your child. Children enjoy company. Mealtime can be a great time to talk with your child. • Have a party! Sometimes, make a special occasion out of a meal. Have your child help plan the special meal, for example: have an indoor picnic in the winter or have a holiday meal in the middle of summer. • Involve your child with meals. Ac-

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cording to age and ability, have your child help prepare meals. Here are some ideas: place a slice of meat on a sandwich, peel a banana, mix or stir ingredients, place cups or plates on the table. • Think of snacks as mini-meals. Offer only foods that are nutritious such as fruit, cheese, hard-boiled eggs, peanut butter or crackers, yogurt, unsweetened cereal or custard. For children age 3 years and older, dried fruit, nuts and raw vegetables are also good choices. • Limit drinks before or during a meal. Drinking too much before or during a meal, can make your child’s stomach will feel full causing them to eat less. • Offer more water and less juice. One small glass of juice a day is enough for a toddler. • Do not use desserts as a reward. Stick to nutritious desserts such as those made with fruit, eggs or milk. Serve reasonable portions according to the age and size of your child. • Keep cool! Do not show your concern to your child. Keep relaxed and calm during all meal times. Praise your child for what your child does right. Ignore what your child does not eat. Be careful not to make eating a punishment and do not force your child to eat. • You are responsible for providing nutritious food at regular times. Your child is responsible for deciding how much to eat ALERT: Call your child’s doctor, nurse, or dietitian if you have any questions or concerns or if your child has special health care needs that were not covered by this information. This teaching sheet is meant to provide you with additional information about your child’s care. Diagnosis, treatment, and follow-up should be provided by your health care professional. JULY 2021 MHL

SUMMER SUN & SPARKS TIPS Eye MDs explain how too much sun exposure can damage your eyes By Cheryl L. Dejewski We all love sunny summer days, even more so this year as we rise up from under the cloud of the pandemic. However, while some sunlight is enjoyable, too much can lead to sunburns, blisters, skin cancer, and even short- and long-term consequences for your eyes. Long-term effects of UV-light exposure “Studies have shown that long-term exposure to the sun’s UV rays without protection may contribute to the development of various eye disorders, including macular degeneration (AMD) and cataracts,” notes Mark Freedman, MD, senior partner at Eye Care Specialists, a leading ophthalmology practice that has provided medical, surgical and laser care to more than 185,000 southeastern Wisconsin residents. “The more exposure to bright light, the greater the risk of visual impairment and blind-

ness.” For example: * UV-A rays can penetrate deep into the eye injuring the macula, the part of the retina responsible for central vision. This increases the risk of developing macular degeneration (AMD). * UV-B rays are mainly absorbed by the cornea (clear front surface of the eye) and the natural lens inside the eye and can damage these tissues. * Prolonged exposure to sunlight can increase the clouding of the inner lens, resulting in the formation of cataracts. * Intense exposure of the cornea to UV-B rays (from staring at the sun; tanning lamps and beds; arc welding; or reflected light on water, snow, ice or sand) can cause photokeratitis, a condition that can cause extreme pain and vision loss for several days. * Pterygium is tissue growth on the white of the eye that can be caused by UV-light exposure. Without treatment, it may spread to the cornea and require surgery. Short-term effects of UV-light exposure “In addition to long-term UV-light exposure, you also need to protect your eyes from severe damage caused by single outings on very bright days,” reports Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center. “Excessive exposure to ultraviolet light reflected off sand, snow or pavement can damage the eye’s surface. These surface burns are similar to sunburns in that they usually disappear within a couple of days, however, they may lead to further complications later in life.” Take protective measures Ophthalmologist and outdoor sports enthusiast Daniel Ferguson, MD, advises, “It’s most important to stay out of the sun or to protect your eyes between 10 and 2, when the sun’s ultraviolet rays are the strongest. But, you really should just make it a habit to wear both sunglasses and a hat or visor whenever you’re outside for a prolonged period, even if it’s gray and overcast.” Ferguson adds, “No matter what your age, you should take precautions. If you instill these habits in children early on, it will be easier to enforce, and you’ll be protecting their sight for the future.” What type of sunglasses to wear “You need to buy sunglasses that block 99 to 100 percent of the same UV-A and UV-B rays that can damage your skin,” advises Daniel Paskowitz, MD, PhD, a Harvard and Johns Hopkins graduate with special training in corneal procedures. “And, don’t be misled by lens colors or price tags. The ability to block UV light is not dependent on the darkness of the lens. UV protection comes from a chemical coating applied to the lens surface. As for cost, many $10 sunglasses provide equal or TIPS>>page 45

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20 Health Tips for Men These health tips for men can help you stay in shape and in tune with your body at any age.No matter how old you are or your health history, it’s never too late to start living a healthier lifestyle. These 20 health tips for men will help you improve your health in the years and decades ahead! In Your 20s Establish a healthy exercise routine Your 20s are the easiest time in your life to form good habits to keep your body strong and active for a lifetime. The Centers for Disease Control and Prevention recommend at least 150 minutes of moderate activity or 75 minutes of vigorous aerobic exercise each week for optimal health. This can be anything that gets your heart rate up, like running, swimming, bootcamp-style cardio workouts, etc. Whatever you enjoy! Learn healthy eating habits For many young people, convenience wins top priority when it comes to food. Instead of defaulting to fast food or delivery for meals, invest time in learning to cook balanced, nutritious recipes. We have suggestions for healthy springtime recipes, winter recipes, oatmeal recipes, and even healthy dessert recipes on the CapTel blog. Limit alcohol Establishing a healthy relationship with alcohol in your 20s can keep you feeling good both now and as you age. Since men are more likely to binge drink, focus on a moderate alcohol intake. Heavy drinking can increase cancer risk and can damage your organs, not to mention your mental health, over time. Avoid smoking By now, there’s plenty of research available on how addictive and harmful tobacco is, so we won’t harp on it here — but the best way to avoid addiction is not to start! Don’t skip the dentist! You only get one set of adult teeth: a dentist will help keep your oral health 10 MHL JULY 2021

in top shape. Get a cleaning and exam every six months. Wear sunscreen It helps prevent skin cancer, plus the habit can help keep you looking 20something by the time you’re 40! In Your 30s Dedicate extra time to strength training You might feel naturally strong in your teens and 20s without much effort. But after 30, you’ll want to spend more intentional time increasing and maintaining your strength. Check out how your workout should change after 30. Regularly visit a doctor Ideally, you should start annual checkups before your 30s. However, if you’ve coasted through your 20s feeling healthy, don’t assume you only have to see a doctor when you feel that something’s wrong. Here are some checkups and screenings for men to be aware of, including blood pressure and cholesterol tests to monitor your heart health. These numbers will also help give you a baseline as you get older. Cut back on red meat Red meat consumption has links to heart disease and cancer, so try to work more lean meats, fish, and plant-based proteins into the majority of your meals. Get enough sleep In your 30s, you might be in the stage of working long hours, building your career, and growing your family — but try not to sacrifice your sleep! Its health benefits include better immunity, a healthier heart, more energy, and improved overall wellness. In Your 40s Start getting diabetes screenings If you haven’t done this already, the ADA recommends these tests every three years starting when you turn 45 or earlier if you have risk factors. Get your first colorectal cancer screening The American Cancer Society recommends you get your first one at age MEN>>page 45

Healthy Cooking Tips for Beginners and Experts Alike By April Benshosan July 9, 2019 Reviewed by Bonnie Taub-Dix, MA, RD, CDN It’s not always easy to eat healthier when takeout is just a tempting click away. However, a few handy skills under your belt (and a bit of inspiration) will grant you a one-way ticket to healthy, stress-free cooking. Just moved out of your parents’ house and breaking in your new kitchen? Or perhaps you’re ferreting out a way to marinate meats before throwing them on the grill? Maybe you’re wondering what you can swap butter for in your healthy baking spree? Whatever it is, our guide has you covered. Read on to discover everything you need to know about healthy cooking. From beginner tips to more advanced expert-approved tricks that elevate your skills, you’ll finally conquer the kitchen and cook healthy and delicious meals every time. Cooking 101 The kitchen is a vast unknown and you’re tired of dining out — we’ve all been there. Cooking meals at home can help you achieve your health and weight-loss goals, and there’s no better time to start learning how to cook than now. Luckily, preparing food at home isn’t that complex — especially when you’ve got the basics down pat. You’d be shocked how much easier cooking gets once you’ve mastered poaching and stocked up on the six pantry staples that every home cook should have on hand at all times. Soon enough, not only will you be throwing away

your takeout menus, you’ll also be inviting your friends and family over to enjoy your creations! Set yourself up for success in the kitchen with these basic cooking tips every beginner chef needs to know. Make the Most Out of Your Microwave Your microwave is a kitchen MVP: It can reheat leftovers and expedite your meal prep. Plus, your microwave can also help you eat a whole lot healthier. Not convinced? The handy yet underrated kitchen appliance makes it easier to exercise portion control and resist the lure of ordering in. If you’ve been using your microwave primarily to heat up frozen foods or pop a bag of popcorn, it’s time to familiarize yourself with all the other ways you can use the tool. From getting more juice out of your citrus to whipping up single-serving desserts in a jiffy, your microwave can help you make healthy meals that much faster. Is It Grilling Season Yet? Warm weather means it’s time to grill, but a steady diet of basic backyard burgers and hot dogs isn’t really doing your health any favors. Ditch the processed stuff and opt for lean meats dressed with homemade marinades that add way more flavor than bottled barbecue sauce ever will. You can even throw fruit on the fire for an alternative dessert that’s refreshingly sweet — and much better for your body than s’mores. Take your grilling to the next level and make BBQ season healthier than ever. Master Sweet — and Savory — Baking You’ve probably already been putting your oven to good use, baking everything from tasty desserts to satiating proteins and veggies. Yes, you and your oven go way back, but you may not realize the trusty appliance can help you infuse food with flavor — without bumping up calories or fat! Find the very best healthy ingredient swaps for your favorite pastries along with savvy ways to ensure your meats don’t dry out. Plus, get ideas that just might make your kids actually eat their vegetables instead of feeding them to Fido under the table. Slim down desserts and maximize your dinner’s flavor with these must-try baking tips. Think You Know It All? You know your way around the kitchen and your meals always earn praise from family and friends — but your cooking may not get big points on the health scoreboard. Every home chef has room for improvement, and you can easily employ some advanced tricks to keep your taste buds happy and your body healthy. Whether you’re crafting a snack, a four-course meal or a lavish dessert, these inventive hacks will have you feeling Top Chef-worthy while helping you optimize every dish’s nutrition value. This article origianally appeared on www.livestrong.com.

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Every Word Counts When hearing loss makes phone calls difficult, rely on CapTel® Captioned Telephones to show you captions of everything your caller says. With different models to fit your lifestyle, you’ll never miss another word of the conversation.

CapTel 2400i includes Bluetooth® connectivity and Speakerphone.

www.CapTel.com l 1-800-233-9130 Disclaimer: FEDERAL LAW PROHIBITS ANYONE BUT REGISTERED USERS WITH HEARING LOSS FROM USING INTERNET PROTOCOL (IP) CAPTIONED TELEPHONES WITH THE CAPTIONS TURNED ON. IP Captioned Telephone Service may use a live operator. The operator generates captions of what the other party to the call says. These captions are then sent to your phone. There is a cost for each minute of captions generated, paid from a federally administered fund. No cost is passed on to the CapTel user for using the service. CapTel captioning service is intended exclusively for individuals with hearing loss. CapTel® is a registered trademark of Ultratec, Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Ultratec, Inc. is under license. (v2.6 10-19)

12 MHL JULY 2021

Come for the Experience and Stay for the Race at road america Surrounded by the rolling hills of Wisconsin’s Kettle Moraine lies Road America, a four-mile road course considered by the motorsports community as not only the best in the United States, but also one of the world’s premier circuits. No longer just a summer destination, Elkhart Lake’s Road America is a year-round venue with unique activities for groups of all sizes. In its 60 years of experience, Road America has put the State of Wisconsin and the Midwest on the map, and grown into a premiere destination for families and fans of all ages. Continually raising the state’s profile nationwide in the promotion of tourism and the betterment of motorsports and quality entertainment, Road America now cultivates worldwide acclaim and is affectionately known as America’s National Park of Speed. Over 450 events are held annually at Road America, often running multiple activities on the same day incorporating the 4-mile track, the interior Road America Motorplex and the beautiful grounds surrounding the facility. Road America has diversified its offerings with year-round adventure programs for corporate meeting planners and organizations. Offerings such as ATV adventure trails, karting and geocaching.

WISCONSIN OUTDOOR FUN! DISCOVER CAMPING AT ROAD AMERICA • 1600 campsites and 12 mini cabins • No fee for Youth 16 and under with Adult • 640 acre facility with room to roam • www.RoadAmerica.com/camping

NASCAR CUP JOCKEY MADE IN AMERICA 250 PRESENTED BY KWIK TRIP AND NASCAR XFINITY SERIES HENRY 180 JULY 1-4, 2021

The NASCAR Cup Series JOCKEY Made in America 250 presented by Kwik Trip features thrilling door-to-door and wheel-to-wheel action through stage racing, which ensures more highlight-reel moments during a race, increases the sense of urgency, and emphasizes aggressive racing and strategy. Fans will have the opportunity to watch NASCAR’s future stars such as Cole Custer, Tyler Reddick, Christopher Bell, and Erik Jones battle it out with superstars such as Kyle Busch, Martin Truex Jr., and 2020 NASCAR Cup Series Champion, Chase Elliott, on the storied 4-mile, 14-turn road circuit. Road America has a legendary history of featuring brilliant racers on a challenging circuit that easily separates the good from the great drivers. The NASCAR Cup Series JOCKEY Made in America 250 presented by Kwik Trip on July 4th will be joined by the NASCAR XFINITY Series Henry 180 on July 3rd and the Trans Am Series once again as the series will host two 100-mile races during the weekend.

WeatherTech® International Challenge with Brian Redman JULY 15-18, 2021

A mid-summer favorite, The WeatherTech® International Challenge with Brian Redman is one of the largest vintage racing events in the United States and features over 400 cars competing in several groups. 2021 will feature a special NASCAR and Grand National racer reunion. Don’t forget to mark your calendars as the Concours d’ Elegance in downtown Elkhart Lake on Friday for racecars and Saturday night for sports cars is a can’t miss event for any enthusiast.

2021 ROAD AMERICA RACE SCHEDULE JULY 1- 4

NASCAR Cup Series JOCKEY MADE IN AMERICA 250 Presented by Kwik Trip NASCAR Xﬁnity Series Henry 180

JULY 15-18

WeatherTech® International Challenge with Brian Redman

AUGUST 5-8

IMSA SportsCar Weekend

AUGUST 27-29 World Challenge

SEPTEMBER 17-19

Ariens Art on Wheels Vintage Weekend

IMSA Sportscar Weekend August 5-8, 2021

The IMSA SportsCar Championship and IMSA Michelin Pilot Challenge takes over Road America’s four-mile circuit for what will be one of the most incredible weekends of sports car racing in the world. Fans will get to see the IMSA Michelin Pilot Challenge race on Saturday, with the WeatherTech® SportsCar Championship race on Sunday, plus races from the IMSA Porsche Carrera Cup North America and the Mazda MX-5 Cup. For more infromtion on all of these events visit www.roadamerica.com.

ELKHART LAKE, WI | www.RoadAmerica.com JULY 2021 MHL 13

8 THINGS TO KNOW ABOUT MEDITATION FOR HEALTH Enhancing Overall Health And Well-being Meditation is a mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being. Many studies have been conducted to look at how meditation may be helpful for a variety of conditions, such as high blood pressure, certain psychological disorders, and pain. A number of studies also have helped researchers learn how meditation might work and how it affects the

brain. Here are eight things to know about what the science says about meditation for health: 01 For people who suffer from cancer symptoms and treatment side effects, mindbody therapies, such as meditation, have been shown to help relieve anxiety, stress, fatigue, and general mood and sleep disturbances, thus improving their quality of life. Evidence-based clinical practice guidelines from the Society for Integrative Oncology recommend meditation, as well as other mind-body modalities, as part of a multidisciplinary approach to reduce anxiety, mood disturbance, chronic pain, and improve quality of life. 02 There is some evidence that meditation may reduce blood pressure. A literature review and scientific statement from the American Heart Association suggests that evidence supports the use of Transcendental Meditation as an adjunct or complementary therapy along with standard treatment to lower blood pressure. 03 A growing body of evidence suggests that meditation-based programs may be helpful in reducing common menopausal symptoms. A 2010 review of scientific literature found that yoga, tai chi, and meditation-based programs may be helpful in reducing common menopausal symptoms including the frequency and intensity of hot flashes, sleep and mood disturbances, stress, and muscle and joint pain. 04 There is moderate evidence that meditation improves symptoms of anxiety. A 2014 review of the literature found that mindfulness meditation programs had moderate evidence of improved anxiety, depression, and pain, and low evidence of improved stress/distress and mental health-related quality of life. 05 Some studies suggest that mindfulness meditation helps people with irritable bowel syndrome (IBS), but there’s not enough evidence to draw firm conclusions. A 2013 review of the scientific literature concluded that mindfulness training improved IBS patients’ pain and quality of life but not their depression or anxiety; however, the amount of improvement was small. 06 Overall, there is not enough evidence to know whether mind-body practices are as effective as other treatments to help people quit smoking. To date, there have only been a few studies on mindfulness-based therapies to aid in smoking cessation. 07 There isn’t enough evidence to support the use of meditation for attention deficit hyperactivity disorder (ADHD). According to a 2010 review of the science, because of the small number of studies conducted on meditation for ADHD, no conclusions could be drawn about its effectiveness for this condition. 08 Meditation is generally considered to be safe for healthy people. However, people with physical limitations may not be able to participate in certain meditative practices involving movement.

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Many dementias symptoms start out slowly and gradually get worse. The signs are subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia. WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments which can help with slowing the symptoms of dementia. Brain stimulation can help slow the progression, especially early in the disease. Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesn’t get frustrated because it is too difficult for them. Socialization is important to remain engaged. Isolation can be decreased with visits from family and friends, attending events, going to senior centers, or connecting with others through Facebook or Skype. Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing chronic diseases such as diabetes or high blood pressure can help slow the progression. Decrease stress with familiar routines and environments. Stress doesn’t cause deThe stresses challenges of taking care of someone day in and day out, not mentia, but can and worsen the symptoms. to mention all the other crazy things life function, sends ourmood, way, can tax even For the some, strongest Medication may help improve mental or behavior. the of hearts. For example, did you know that heart disease causes approximately one drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine woman’s death minute? (Razadyne) areevery helpful to delay some of the symptoms of mild to moderate demenIt’s important to maintain healthy lifestyle and to sustain a healthy to heart. In tia. Memantine (Namenda), amay be prescribed fordiet treatment of moderate severe addition, according to Dr. Carolyn Clevenger, president of the Gerontological AdAlzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be prevanced Nurses Association, scribedPractice to treat depression, excessive anxiety, or hallucinations. people who remain active throughout their lives, experience a shorter decline at the end of their lives. Family Caregivers may use some of the following techniques to keep seniors active and engaged: 01. Stimulate the mind by doing a puzzle a day. Cards and other games are additional ideas. 02. Older adults who are homebound or in care communities can still give back. Suggest your loved one be a greeter at church. If they sew or knit, they can make blankets for the animal shelter or baby hats for the local hospital. 03. Share a meal. Make plans to eat a meal regularly with your senior loved one. If you’re not able, suggest they dine with friends at a local senior center. One of the biggest risks to a senior’s overall health is poor diet. Diet and companionship go handin-hand. “When you eat with others, appetite is better and emotional well-being is improved,” said Dr. Clevenger. At Home Instead Senior Care of Milwaukee, we work with families to meet the care needs of each individual – whether recovering from a heart attack, living with congestive heart failure, or simply needing a little extra help to continue living independently. For more information, call us at 414-882-5464.

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Men Play an Important Role as Lupus Caregivers

While 90% of lupus patients are women, men make up a large population of lupus caregivers, providing many types of support for the lupus warriors in their lives.

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While 90% of lupus patients are women, men make up a large population of lupus caregivers, providing many types of support for the lupus warriors in their lives. Scott, whose wife Michelle is a lupus warrior, shares the story of his experience as a caregiver of someone with lupus: “My beautiful wife Michelle was diagnosed with lupus after two years of unanswered questions about the pain that was affecting her whole body. Michelle is a strong, bright, positive, brave woman. Her positive outlook on all that has happened in her life is truly amazing. Her lupus would leave Michelle weak and barely able to function. At times, I would hear her call out even as she was passing out. So many times, I thought I was going to lose her. Even the best doctors could not offer her much-needed help. Lupus affects everyone differently, and many treatments offer limited benefits and have severe side effects. There is only one FDA approved treatment specifically for lupus, and unfortunately it didn’t help her. I felt helpless watching Michelle suffer. There is nothing in the world worse than watching a loving spouse go through this nightmare experience. It made me so angry that I could not make her better. It is a helpless feeling that I truly couldn’t ‘fix.’ Understanding and awareness are crucial to fight any disease. Just a few decades ago, there was little data about the long-term effects of lupus treatments because people with lupus simply didn’t live long enough. Fortunately, that is changing, but for that change to continue more people need to know about lupus. Big celebrity endorsements and widely publicized events can go a long way to

make people aware of the need for more research, but at the end of the day it is the results of that research, and the money that funds it, that drive advancements in treatments and further understanding of the disease. Unfortunately, many organizations don’t spend a large amount of their funding on research.” As a way to raise awareness and funds to fight lupus, Scott decided to use his movie production experience and industry connections to found ScareWithCare. org, and to put on a fantastic immersive Halloween display in late October with the goal of educating people about lupus, and entertaining them with a family-friendly one-of-a-kind experience. As Scott says, “lupus affects everyone differently.” Every lupus warrior experiences different types, frequency, and severity of symptoms; responds differently to available treatments; and has different access to types and qualities of care. Having a caregiver - someone who can help them manage symptoms, doctor appointments, medications, and the emotional burden of fighting a chronic disease - can make a huge difference in the life of a lupus warrior. Just as many lupus warriors benefit from support groups, caregivers can also need support. The Lupus Foundation of America, Wisconsin Chapter provides resources and support for lupus warriors and their caregivers. For more information about lupus support groups, and for resources and information for lupus caregivers, visit lupuswi.org or contact the LFA, WI Chapter office at lupuswi@ lupuswi.org. To learn more Scott’s event, Boney Manor, and to see dates and location for their 2021 event, visit ScareWithCare. org.

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JULY 2021 MHL 17

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SEVEN EMOTIONS WITH TRADITIONAL CHINESE MEDICINE

this task. Anger is generally thought of as a “bad” emotion and is taught to be repressed. As mentioned, any emotion in excess can have negative consequences. However, anger can be a powerful healing tool when processed appropriately. Many experiencing muscular issues such as fibromyalgia, migraines, pain in eyes, stabbing pain anywhere or menstrual issues are theorized in TCM as having underlying unresolved anger that needs to be dealt with. One of the main functions of the liver and gallbladder meridians is to move qi throughout the body. By moving through the anger, it indirectly stimulates the stagnate qi resulting in less pain as the anger is cleared. The heart meridian is one of the most important meridians in treating emotional health issues in TCM. It is said that the heart houses the mind, not the brain, as it is believed in Western medicine. In emotional health issues from a TCM standpoint, the heart meridian usually needs attention. When there is an imbalance in the heart meridian – people usually experience many symptoms such as heart palpitations, dizziness, agitation, anxiety, poor memory, insomnia and vivid dreams. SEVEN>>page 23

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Please note: All information presented in this article is for educational purposes only. In all cases of illness it is always recommended to contact your physician. It is (YHU\ SDWLHQW (YHU\ WLPH especially important to work with a psychologist for emotional health issues. Do you feel as if you carry the weight of the world on your shoulders? Do you feel emotionally broken and anxious that you will never feel whole again? Are you so angry that it feels like it is eating you up on the inside? Traditional Chinese Medicine (TCM) may have the answers you are searching for. As human beings we are genetically designed to experience different emotions and feelings. This is a normal way to go through life. If we did not have flight or fight responses, many of us would not exist today. When emotions start to overwhelm us and take over our lives, issues can arise. Disease can be triggered 2XU FOLQLF ZDV IRXQGHG RQ WKH SULQFLSDO RI JHWWLQJ by negative emotions that are not expressed or dealt with appropriately, especially /\PH 'LVHDVH WR WKH URRW FDXVH RI LOOQHVV E\ DVVHVVLQJ WKH ZKROH if you experience them under extreme intensity for extended periods of time. It &DQFHU SHUVRQ WKHLU ERG\ PLQG DQG VSLULW is essential to express emotions appropriately in order to maintain balance in the $XWR ,PPXQH 'LVHDVH body. Repressed emotions of any type only will hurt you in the short and long term. 3DLQ 0DQDJHPHQW &RQFXVVLRQ 5HFRYHU\ Acupuncture when used in conjunction with psychological counseling can be life $OOHUJLHV changing and create peacefulness within ones life. $XWLVP According to TCM there are seven main emotions. These emotions correlate with $Q[LHW\ specific meridians (known as our body’s energy highways). For example, anger is 'HSUHVVLRQ associated with the liver and gallbladder meridians. The emotion correlated with &KURQLF ,QIHFWLRQ the heart and small intestine meridians is joy. Worry, overthinking or pensiveness influences the spleen and stomach meridians. Sadness or grief is associated with ZZZ EURRNILHOGKHDOWKDQGZHOOQHVV FRP the lung and large intestine meridian issues. Sorrow or grief experienced over a long period of time attributes to lung and large intestine meridian imbalances. Shock that creates fright or acute fear can deplete the kidney and urinary bladder meridians. Fear that is chronic, such as in the case of phobias, can also affect these two meridians. Relax and Calm the Nervous System In TCM when we speak of the meridians, which are named after organs in our body, this does not mean that there Bring a Sense of Peace and Well is anything really wrong with that organ. Being to Body and Mind It is just the name that was given to that meridian. Excessive emotional states of any kind create imbalances of the qi, Help you Connect to your Own disturbing the flow of the bodily fluids Innate Healing such as blood. This may cause blockages of the meridians resulting in stagnation along it, therefore inhibiting the function Identify Limiting Patterns and of the meridian. Beliefs that may Hold You Back With TCM we are able to use specific diagnostic criteria to see which meridians are being impacted and restore them to Enjoy Deeper Sleep balance. In TCM the goal in treating Allow the powerful energy of emotional health issues or any health Reiki to soothe and relax Connect to Your Joy issue, is to restore the qi, bodily fluids your mind and body. and blood so that they may flow smoothly throughout the meridians. It is also vital to resolve any type of blockage, so that the meridian can function at its highest potential. A skilled acupuncturist will choose appropriate acupuncture points in their treatment protocol to accomplish

What can Reiki and Energy Healing do for you?

Cindy Carlson

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Mindfulness helps reduce stress, anxiety, worry and sleep problems. Mindfulness helps increase happiness, peace, and joy. Sound good, doesn’t it? But what is “mindfulness?” A simple definition is very difficult. Mindfulness is a way of being. It involves conscious awareness of your current thoughts, feelings, and surroundings, along with a gentle acceptance of what you notice. Being mindful means putting focus and attention on only what is happening in the here and now. It’s about noticing the present moment, allowing and accepting it as is. You’d be surprised how many moments of your day go by WITHOUT your conscious attention to the here and now. Ever had a time when you were driving and suddenly realized you missed or almost missed a turn, or that you were further along the road than you realized because you were driving on auto-pilot? At times like that, the body and the mind are in two different places. Integrating Mind and Body Mindfulness means keeping the mind and the body together in the present moment. Unless you have a magic time machine, your body’s only choice is to be in the present moment. But your mind has the amazing ability to go to other places. Your mind can go to the future, worrying or anticipating what may or may not happen. It can also go to the past, rehashing what already happened, wondering if you did the right thing, guessing what other people thought, reliving a positive or negative experience. Stress and anxiety often result when the mind goes somewhere else. How to Enjoy Your Tea Thich Nhat Hanh, famous Zen Buddhist Master, said: “You need the practice of mindfulness to bring your mind back to the body and establish yourself in the moment...Suppose you are drinking a cup of tea. When you hold your cup, you may like to breathe in, to bring your mind back to your body, and you become fully present...You are not lost in the past, in the future, in your projects, in your worries...you enjoy your tea.” Mindfulness often begins with slow-

ing down and consciously focusing your attention on what you can notice in the here and now with your senses: seeing, smelling, tasting, hearing, touching. You can notice how your tea cup feels in your hand, smell the aroma, feel the heat, and taste the different flavors on your tongue. As you simply notice, you become the “observer.” The mindful “observer” can simply notice physical sensations, and then begin to observe thoughts and feelings as well, all without judging or analyzing. Observing your thoughts and emotions in a non-judgmental and accepting way helps you approach stressful situations more clearly. Rather than have an automatic anxiety reaction to a distressing event, you will be better able to mindfully choose a more objective response. Practicing Mindfulness There are many different ways to practice mindfulness. Mindfulness can involve a formal practice, and it can also be integrated into many of your usual daily activities. A formal practice might mean setting aside time for a sitting meditation or mindful movement practices like walking meditation or yoga. However, this is not necessary. You can be mindful as you focus your attention on your feet planted firmly on the ground. You can practice mindfulness while eating, walking, sitting with your pet, brushing your teeth, walking in the forest...when doing just about anything. You can transform stress and anxiety into peace and contentment when mindfulness becomes a way of life. Ultimately, mindfulness can become a way of being where you are truly present in the moments of your life. You must be present to love. You must be present to experience peace or contentment. You must be present to feel pure joy. According to John Teasdale, a leading mindfulness researcher, “Mindfulness is a habit. It’s something the more one does, the more likely one is to be in that mode with less and less effort...it’s a skill that can be learned... Mindfulness isn’t difficult. What’s difficult is to remember to be mindful.”

Redefining RedifiningHealth Health

Is Our Health Crisis Really a Crisis of Consciousness? By Kalpana (Rose) M. Kumar, M.D. It’s another day at the office. Sue, a 58 year old postmenopausal female patient wants to know why she has mental fog and a thickening waist. Her skin is breaking out, hot flashes awaken her every night at 3 am leaving her tired and depressed for the day. “I never thought getting old was going to be so hard,” she says. She is no different than millions of Americans whose aging bodies are misshapen and minds are clouded. Autoimmune diseases, obesity, arthritis, cancer, heart disease, and dementia are on the rise. Aging is not meant to be this hard. How we treat our bodies is a key to aging well. We have been taught to believe that the body degenerates with age. This may be the case, but Americans are ‘degenerating’ at warp speed with a growing number of symptoms we have normalized as connected with aging. These symptoms are not a normal part of healthy aging. In fact, telomere (1) research shows that even some adolescent children in America have the cell age of a 40 year old. What is common in both young and chronologically older Americans who experience degenerative symptoms is an unhealthy lifestyle. Processed food and drink high in sugar and chemicals, regular alcohol intake (2) and a sedentary lifestyle are all ingredients for rapid aging. Combine this with the toxic environment abundant in pesticides, (3) hormone disruptors (4), and carcinogens (5) it’s a wonder we make it to 50. I liken the human body to a ‘biomachine’. It is made up of trillions of cells that communicate with one another. They require clean food to send clear messages and clean receptors to receive input that tells them what to do. These comprise the ‘systems’ that run the body. The abundant flora (6) that inhabits our gut runs the bio-machine like an intelligence factory. It generates neurotransmitters that support and maintain the brain and nervous system. It also metabolizes hormones to help them work prop-

erly and shields the bloodstream from big proteins that turn on the immune system and inflammatory mechanisms when incorrectly filtered by the intestine. What we put in our mouth has direct and long-term effects on these mechanisms. When out of synch and dysregulated, they wreak havoc on the body and the mind. Most of us have heard of the term, ‘leaky gut’. This basically means the gut leaks digested proteins into the bloodstream that are not supposed to be filtered due to a disrupted bacterial biome in the intestine. This disruption occurs with antibiotics, processed foods, food coloring, artificial sweeteners, synthetic medications, and also with stress and trauma. This results in a moderate amount of inflammation affecting not only the body, but the brain. Leaky gut has been found to be the cause for autoimmune (7) and inflammatory disorders, food and chemical sensitivities as well as a key causative mechanism in dementia (8) and even cancer (9). When the immune system attacks unwelcome proteins in the bloodstream continuously due to leaky gut (10), it becomes dysregulated like a misfiring machine, resulting in chronic inflammation and brain fog, some of the symptoms that my patient Sue presented with. Fortunately, many poor lifestyle choices when corrected can reverse many of the diseases that destroy the quality of life of most Americans, eventually leading to their death. As we age, our bodies become more sensitive. They crave balance, self-care, exercise, and last but not least, healthy organic food. Creating this kind of environment for our bodies requires us to engage conscious intention and make conscious healthy choices. When we do, a majority of chronic symptoms we have been told are degenerative can begin reversing within weeks. Certain types of detoxification regimens can clean hormone disruptors from our receptors, restoring cellular communication and function, as well as aid in the restoration of our gut biome. A well-balanced proHEALTH>>page 23 JULY 2021 MHL 21

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HEALTH<<page 21 biotic is an essential part of this restoration regimen. (Not all probiotics can do this. Only consult a health care provider experienced in this field). A plant based diet has been shown to increase oxygenation to tissues and including the heart within two weeks of starting it as shown by Dr. Esselstyn in his heart disease reversal study. (11) The standard American diet (12) our society has normalized has proven to not work. It accelerates degeneration and destroys the quality of life of most Americans who partake in it. When my patients bring consciousness to their lifestyle choices and adopt those that have been scientifically proven to work, they are amazed as to how much better they feel. Their mental fog, emotional and mental symptoms, as well as skin disorders, begin to heal within weeks. Their bodies begin to reshape, shedding excess pounds. The happy results of my patient Sue’s lifestyle changes were no different. Within a week, her health transformed and 90 percent of her symptoms simply vanished. Through her own experience, she discovered that when she engaged her previous unhealthy choices, her symptoms returned. Our country’s consciousness is not focused on health. It is focused instead on weight loss and quick fix diets that have been proven to only work for the short run, if at all. If we can learn from history, and adopt lifestyles that have been proven to work,(13) we can begin the process of applying conscious choices to how we live. Believe me, as an Internist, I was never taught that anything could reverse chronic illnesses. My 30 years of clinical observation, has proven this to be faulty logic. Maybe it’s time we start applying what has already been shown to work (through scientific evidence) to our lifestyle choices rather than engaging ‘quick fix’ techniques for short term gain. After all, we all want to age with an abundance of energy, vitality, and good health. Maybe it’s time we transformed our thinking from degeneration to regeneration, and aligned consciousness to achieve this goal. Our access to good health may actually be only a few conscious choices away. Links: 1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/ 2.https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcoholfact-sheet 3.https://www.niehs.nih.gov/health/topics/agents/pesticides/index.cfm 4.https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm 5.https://www.niehs.nih.gov/health/materials/cancer_and_the_environment_508. pdf 6.https://ommanicenter.com/power-healthy-gut/ 7.https://www.ncbi.nlm.nih.gov/pubmed/22109896 8.https://www.sciencedaily.com/releases/2017/02/170210085532.htm 9.https://www.sciencedaily.com/releases/2014/04/140404140407.htm 10.http://www.medicalnewstoday.com/articles/290747.php 11.https://www.bing.com/videos/search?q=forks+over+knives+nitrous+oxide &view=detail&mid=A74C69229770A8C9C3D3A74C69229770A8C9C3D3&FO RM=VIRE 12.http://www.fundamentalsofhealth.com/sad1.htm 13.https://bluezones.com/live-longer-better/#section-1 ©July2021/Aug2017 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms. SEVEN<<page 19 The heart meridian can be confusing to people when they hear the emotion related is joy. Who doesn’t want more of that? You can never have too much of a good thing, right? Well, not exactly. Anything excessive can be detrimental to your health. When the body experiences too much stimulation of any kind – this creates stress in the body – causing an imbalance which then can lead to disease. Over-thinking or excessive worry can create an imbalance in the spleen and stomach meridians. In the same respect, when there is an imbalance in either of these meridians, it can cause a person to start worrying about their lives. Otherwise known as the egg before the chicken or the chicken before the egg complex. When these issues are not dealt with, it creates a self-perpetuating vicious cycle. The more the person worries or is pensive, the more depleted the spleen meridian becomes. This can lead to all types of havoc in the body, such as fatigue, especially chronic fatigue syndrome, digestion issues, craving of sweets, hemorrhoids and other prolapse issues (uterus, intestines, anus, scrotum) to just name a few. Many people who experience obsessive-compulsive tendencies have some type of spleen disharmony. Other examples of this phenomenon are the correlation between grief and the lung or large intestine meridian. When someone is experiencing skin issues, allergies or asthma they could be suppressing underlying sadness. Surprisingly, one commonly used acupuncture point to treat the lung meridian can help all of these issues – if treated appropriately.

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24 MHL JULY 2021

Caring for the Caregiver

Revitalize Wellness Corner with Lee Clay, St. Camillus Revitalize Wellness Nurse Many older adults rely on the help of their caregivers. Caregiving tasks can range greatly from bringing in the daily mail to assisting with personal cares. There are two types of caregivers, informal and formal. Informal caregivers are unpaid individuals such as neighbors, family members or friends. Formal caregivers are paid employees or volunteers from a service provider who deliver care in a facility or home. Informal caregivers provide the backbone of care given in the home. While many aspects of caregiving can be rewarding, caregivers are at increased risk for negative health consequences. These may include increased stress, depression, difficulty maintaining a healthy lifestyle, not being current on recommended preventive health care and loss of income. As a caregiver, practicing good self-care is not only beneficial one could claim it is essential! Here are a few tips to help: 1) Caregiving can trigger many difficult emotions including fear, anger, resentment and guilt. It is important to acknowledge these feelings and not beat yourself up when you experience them. Talking with a trusted friend, clergy or professional may be helpful. 2) “It takes many hands to make light work.” This saying is never as true as in caregiving. Accept the help, even if it just an offer for cup of tea. Let those who excel in data, keep track of the expenses, those who love to cook make a few meals that can be reheated and those who like to clean, give the place a good polishing. You do not have to do everything. Besides, your care receiver might enjoy the added company. 3) Seek out community services and volunteer groups. Is there an organization that your care receiver once belonged to that would love to reconnect with them? Can a volunteer group help to create some respite time or to do yard work? 4) Attend to your own health needs. Schedule annual health check-ups, get vaccinated, get your hair cut and visit with a friend. When you take time to care for yourself, you will have more energy to help others. 5) Finally, take time to be grateful for others and for the blessings you have. Reconnect with your higher power. It will give you strength to see you through. To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.

JULY 2021 MHL 25

PUTTING RETIREMENT PLANS TO THE TEST

Although often anxious about the economic sturdiness of their retirement plans, many people remain in the dark about just how sound – or unsound – their financial futures might be. “Too many people try to go it alone, without professional assistance,” says Travis Chance. “Most people have worries about their retirement and whether they will have enough money, but a Society of Actuaries study showed that just 52 percent of pre-retirees and 44 percent of retirees consult a planner.” Chance is a big proponent of testing a retirement plan to make sure it’s sound. To do it right, though, means being thorough, he says. Often, testing is based on just projected income, but that doesn’t go far enough because it doesn’t take into account real-world fluctuations that affect investment returns or the amount of money needed to live. “You will never have static returns and static withdrawals,” Chance says. He said one thing he likes to do is look for pressure points, gauging how well a retirement plan will stand up to the scenarios it might face over time. “It’s almost like the way an engineer or an architect will look for pressure points for an office building or a bridge,” Chance says. “You want to make sure that the plan you choose should have the ability to withstand the forces it might encounter.”

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

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Traveling With Hearing Loss

Follow these steps to help ensure your trip goes smoothly.

When it comes to traveling with hearing loss, there are a few helpful tips that can make travel easier, especially when flying. Follow these steps to help ensure your trip goes smoothly. Flight attendants can be helpful to people with hearing loss. While you’re planning your trip If you’re booking your flight online, be sure to sign up for text or email alerts. It’s not uncommon for flights to change or be delayed, and it can be hard to hear the loudspeaker through the hustle and bustle of the airport. Having your flight information sent right to your phone instead will help ensure you don’t miss any changes. While packing for vacation Make sure you have extra hearing aid batteries or any assistive devices in your carry-on bag in case your luggage gets delayed. This will ensure you have back up batteries or signalers when you arrive, even if your suitcase hasn’t made it yet. When you’re at the airport You may want to let the airport TSA screener know if you’re carrying assistive devices or wearing hearing aids while going through airport security. Making them aware may help make the security process go more quickly and easily. During the flight If you’re traveling alone, let the flight attendant or the people sitting next to you that you have hearing loss so any announcements on board will be relayed to you in case you don’t hear them. When you arrive When you get to your hotel and begin your vacation, ask the staff for an ADA kit when you check in. These kits include a visual fire alarm, vibrating alarm clock, strobe light door knocker and other assistive devices for people with hearing loss. For more information visit www.captel.com

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Being healthy isn’t just what you eat or how you eat it, it is also whether your digestive system can process it and eliminate the wastes. On the physical level, digestion is the single most important determinant of good health because the quality of your digestion is directly related to the ability of your body to absorb nutrients in order to build quality, healthy tissues, supply energy for your day, destroy pathogens, and render the food acceptable to your system. Being healthy isn’t just what you eat or how you eat it, it is also whether your digestive system can process it and eliminate the wastes. Your digestive system is like a cooking fire. In order to digest your food, it must have the right temperature and cook in an even manner. The digestive fire is not only critical for properly absorbing nutrients to help run your body, but also for preventing undigested food from becoming a toxic breeding ground for illness and dis-ease. Unfortunately, few people today know what a healthy digestion is supposed to look and feel like. Instead symptoms of gas, irregular bowel movements, indigestion, bloating, heartburn, post-eating lethargy are so commonplace that they are considered normal. Such symptoms are actually clues from your body-mind that something is out of balance. In Ayurveda, the ancient holistic medical system from India, disease is said to first start in the mind for it is from your beliefs and thoughts you take actions that either support or detract from health. These actions then create imbalance in the digestive system which is the root of the three life forces that govern the body and mind and, when out of balance, are the root of dis-ease. If these life forces continue to build in their imbalance, they will eventually spread to other areas of the body creating more symptoms and increasing the severity of the illness. Your digestive system is working correctly when you have the following signs: • A Moderate and Regular Appetite: your appetite will be regular so that you are hungry about three times a day and will be satisfied after eating a moderate amount of mildly spiced foods. • Regular, Easy Elimination: every day you should have at least one bowel movement that is formed, moderate in size, easy to release and brownish color similar to the look of milk chocolate. • Lack of Digestive Symptoms: you should not have any regular symptoms such as gas, bloating, indigestion, burning, acid reflux, lethargy or heaviness after eating, or nausea. Through the natural flows of the life forces, you will occasionally get mild and fleeting cases of these symptoms but any regular pattern is a cue that there is a problem. • Overall Good Signs of Health: you will have a strong immune system, clear complexion, good circulation, adequate energy to carry you through your daily activities, and pleasant breath and body odor. Your senses and your mind will be sharp and clear as well. To balance your digestive system and restore your body to health, Ayurveda uses non-invasive, natural tools such as herbs, diet, healthy eating guidelines, sense and body therapies, and lifestyle modifications.

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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

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

Crest View*

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

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

www.horizonseniorhousing.com

More than 80 percent of Americans suffer from back problems at some point in their lives, according to the National Institutes of Health.

EXERCISES TO HELP YOU STAND TALLER By Kelly Gonzalez Suffering from a permanent slouch? You’re not alone. Poor posture has become more prevalent since many people find themselves seated in front of a computer all day. And it’s not doing us any favors. More than 80 percent of Americans suffer from back problems at some point in their lives, according to the National Institutes of Health. The good news is that there are things you can do to improve your posture and help prevent chronic low back pain — most of them involving movement. “The best posture is a variety of postures,” says Justin Ternes, a physical therapist in San Diego, California. “The worst posture is your default posture or the posture you’re

in the longest. If you’re seated for an extended period of time, getting up and moving every 30, 60 or at least every 90 minutes is vital. During that time, you can incorporate one (or all) of the six exercises below to help you stand taller and feel better. Mountain Pose (Tadasana) The best way to improve your posture? Practicing good posture. “The standing postures in yoga such as Tadasana teach people how to stand and build a strong foundation,” says yoga teacher Josh Vincent. This pose brings awareness to the weight distribution in your feet, awakens your lower legs and strengthens the arches of the feet — all of which help train your body to stand taller. Start with your feet hip-width apart. Shift the weight into your heels. Lift and spread your toes. Lift the inner arches of your feet as you wake up the muscles of your lower legs. Set the toes down as you keep the activation through the arches of your feet. Evenly distribute your weight and press into all four corners of your feet. Firm your quadriceps to feel a slight lift in the knee caps. Lengthen your tailbone toward the floor as you draw your navel in toward your spine. Lift your breastbone and widen across your collarbones as the shoulders release back and down. Let your arms hang by your sides with palms forward. Draw your chin slightly in toward your chest to feel a lengthening through your cervical spine. Reach the crown of your head up toward the sky. Spinal Wave “To increase pain-free range of motion, you can move further into poor posture (shoulders rounded forward and slouching) and come back upright by using the erector spinal muscles to pull you back upright,” says Ternes. After the push and pull of spinal flexion and extension, allow your body to fall into an upright position somewhere in between. From either seated or standing, roll into spinal flexion, rounding your back forward. Actively rise up into spinal extension, arching slightly backward. Repeat 5 to 10 times. When you’re sitting and slouched forward, the diaphragm (your main respiratory muscle) isn’t in the best position for optimal function. So sit up tall and practice diaTALLER>>page 46

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JULY 2021 MHL 31

Independent Hartland Assisted Living & Muskego Memory Care

Who says you have to

act your age?

Independent Living for the Young at Heart

844-658-4475 • heritagesenior.com

GET THE SCOOP ON SENIOR LIVING! Ice Cream Social & Open House

An Adult’s Guide to Cycling Once you learn how to start cycling, you’ll have a low-impact and fun way to stay active.People like to say that when you haven’t done a certain activity for a while, starting it again is “like riding a bike.” But what if that activity is riding a bike? If it’s been years since you put foot to pedal, or if you’ve never tried riding a bike before and you’re wondering how to start cycling for fitness, we’ve got you covered. Tips for buying a new bike Getting the right bike is an important first step when you’re learning how to start cycling. If you visit a bike shop, the staff can help guide you through the decision, but here are some of the important questions to ask: Will you typically ride on roads, flat gravel paths, or trails that might have rocks — or a mix? This will help you decide on what type of bike to buy. What budget are you comfortable with? There’s a wide range of prices, but you can get a good-quality bike for under $1,000. Are there any specific features you want? Are you interested in something outside of the typical upright bike configuration, like a recumbent bicycle, tandem bicycle, or handcycle? Make sure to test-ride bikes to evaluate them for comfort before you buy. Bike shop employees can also help you customize the fit for your body. Must-have safety equipment While you’re at the shop, pick up a few important accessories to make sure you’re riding safely. These include: A durable, well-fitting helmet Bike lights/reflective gear for riding on roads or in low light A bell to let people know you’re behind them A bike pump, spare tube, and patch kit Bicycling gloves to protect your hands How to find bike trails & paths If you’re new to biking, you might

not know all the best local spots yet. But finding dedicated bike trails or paths is safer than riding on the road for those just taking up cycling as a hobby, and they often boast beautiful scenery too. One great option can be to locate a casual bike riding group nearby or ask friends about their favorite spots, so you can turn your rides into a social activity. Otherwise, check out the TrailLink website to search for bike trails all around your state for free! It includes details like the mileage, trail surface (e.g. dirt or asphalt), where to park, and reviews from other riders. What to bring on a bike ride & how to prepare Before you pedal away from the parking lot or your driveway, make sure you’re well-hydrated and have eaten something with carbs at least an hour before riding. The glucose will help you maintain good energy during your ride. Apply sunscreen, wear sunglasses, and put on some bug spray if insects like mosquitoes and black flies are common in your area. Wear comfortable, breathable clothing, but avoid loose pants that could get tangled in your bike chain. Bring along a water bottle, your phone, money and ID, and a snack if you plan on riding for a while. Ways to maintain your bike If you treat your bike right, it will return the favor for many years to come. Keep your bike clean, dry, and out of the elements. Make sure your tires are always well-inflated and don’t have areas of serious wear. Apply bicycle lubricant to the chain to keep it in good working condition. Here are some more details on DIY bike maintenance. It’s also a good idea to take your bike to a shop every year or two for a professional tune-up. The benefits of cycling include improved heart health, stronger leg and core muscles, decreased risk of chronic disease, and stress relief, among others. It’s a great exercise option for seniors since it’s low-impact and easy on the joints.

Wednesday, July 28th from 1:00 - 3:00pm Join us for an ice cream social and be treated to tours of the Independent and Assisted Living communities. Independent Living - Wesley Park Enter at 8536 W. Oklahoma Ave. or 8621 W. Beloit Road Assisted Living - Palmer House Enter at 3023 S. 84th Street

For more information and to RSVP call VMP at (414) 607-4100 | VMPcares.com

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RECONNECT WITH CONVERSATION Not too many years ago, funny stories, life changing conversations, serious topics and creative ideas all took root on the front porch. After the chores were done, it was the place for family and friends to gather and share their experiences of the day whether good, bad or otherwise. It seemed that no one was lonely because there was a place to gather and talk. The true art of conversation has changed from the warm exchange of face to face encounters to a form of isolated interaction. Today the advanced technologies of hundreds of cable channels and internet conversations seem to connect us to the world without using the true skills and courtesies of conversing. The opportunity to enjoy that type of front porch conversation is in jeopardy. If you grew up enjoying the freshness of discussion with lemonade in you hands…you understand what is missing in today’s electronic forms of interaction. It’s interesting to note that early in the morning local restaurants have attracted the “Front Porch Gang” as have retirement communities. The lifestyle of a retirement community is by design a front porch gathering place. One of the main reasons a person decides on joining a community is for social opportunities – a.k.a the good old fashion front porch conversations. Recently at Tudor Oaks Retirement Community after a workout in the fitness class, a long time resident invited a soon to be resident to enjoy a cup of coffee and a chat. “It was so nice to have someone to talk with, just like the days when we used to chat on the front porch” was the follow up comment by the newcomer. She looks forward to reviving the art of fun conversations as she finalizes her plans to move into the community. She shared “It has been so quiet in my home, I look forward to talking with people again I can hardly wait to move in.” Retirement communities routinely offer the opportunity to come together and share ideas and learn about new ones. Most offer educational seminars on a variety of topics to help spark conversations and interactions on timely topics that are key in keeping the lines of communication open. If you look in the right place, the Front Porch is still buzzing with lively, informative conversation. Use the new technology of today to help you reconnect with friends and family you have lost contact with, and then invite them to join you on the Front Porch. Provided by The Front Porch Gang at Tudor Oaks Retirement Community Call 414-525-6500 to learn move about upcoming conversation sparking seminars and the gang.

Tudor Oaks:

We’re Always Here For You! ■ Assisted

Living: Style-smart, charming private apartments ■ Memory Care: Personal suite with private bathroom ■ Rehab Stays

Customized therapy plans, private rooms, TV, phone & Wifi included.

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

Programs

■ Beautiful

Campus Setting

Tudor Oaks Senior Living Community

S77 W12929 McShane Drive, Muskego, WI 53150

414-529-0100 www.TudorOaks.net

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

JULY 2021 MHL 35

Celebrate a wonderful life by continuing to live it!

Try a new activity just for fun Now available…

Within the elegant highrise building, residents ´QG FRPIRUW LQ PRGHUQ VWXGLR RQH WZR DQG WKUHH EHGURRP DSDUWPHQWV /LYLQJ DW 2YDWLRQ &KDL 3RLQW DOVR PHDQV DFFHVV WR DPHQLWLHV ZLWKRXW OHDYLQJ WKH FRPPXQLW\ VXFK DV ,QYLWLQJ /REE\ 'HOLFLRXV &XLVLQH %HDXWLIXO 'LQLQJ 5RRP 2YHUORRNLQJ /DNH 0LFKLJDQ (QULFKLQJ 6RFLDO $FWLYLWLHV 6\QDJRJXH )LWQHVV &HQWHU DQG :DUP :DWHU 3RRO %HDXW\ DQG %DUEHU 6KRS $UW 6WXGLR 6HW XS \RXU SHUVRQDO WRXU WRGD\ Contact Cheyenne at 414-277-8862 or censor@ovation.org.

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Senior Living with a continuum of care. 36 MHL JULY 2021

One way to beat boredom is to take up a new hobby or craft.Feeling stuck in a rut? Boredom happens to all of us at one point or another. Repetition in our daily life and at work can limit our brain’s release of dopamine, a neurotransmitter that triggers pleasurable responses whenever we experience a new or exciting situation. Less dopamine can leave us eager to engage in activities that satisfy our need for adventure. If this lackluster feeling happens to you this summer, consider experimenting with new activities to enrich your life. Pursuing interests that motivate and inspire you can help you curb monotony, learn new skills, and most important, have fun! 1. Take up a hobby or craft Research shows that hobbies can help people experience less stress and have greater life satisfaction. What hobbies suit your interests? If you’re creative, try painting, scrapbooking, or cake decorating. If you’re active, join a hiking group, take a yoga class, or sign up for a boot camp session. For the musician, try out for a choir, teach piano, or join a band. If you’re looking to calm your mind, take up meditation, assemble jigsaw puzzles, or get lost in a good book. Whether you decide to take up a new hobby or revisit one from the past, practicing and refining your craft is always a fun way to fill free time in your day. 2. Play outdoor summer games If you enjoy entertaining, consider hosting an outdoor summer game night with your family and friends. Turn classics like Scrabble and Twister into lawn variations or make a homemade bean bag or ring toss game. Check out these and other fun and entertaining outdoor DIY games here. 3. Exercise Exercise comes with a host of physical and mental health benefits. If you need to spice up your routine, consider taking walks in the afternoon, riding your bike in the morning, or even joining a dance class on days when your schedule is light. Look here for safe and fun exercises for older adults. 4. Have a home spa day Another way to beat boredom is to embrace not having anything to do! Consider enjoying this time by pampering yourself with an at-home spa day. Set a relaxing tone with music, candles, and aromatherapy. Then, try making simple homemade spa treatments, like a chocolate facial mask, sugar scrub, or honey hand wrap to rejuvenate your body and mind. 5. Catch up with a friend or neighbor Summer schedules often keep us busy! But, if you find yourself with a little extra free time, take advantage by connecting with family and friends. Not only is spending time with the people you care about fun, but social relationships are also incredibly good for your health. So, catch up over a cup of coffee, check out a matinee, or stroll your local art fair together. If you can’t get together with friends, reach out over the phone and enjoy a nice long chat to catch up. If hearing loss causes you to shy away from phone calls, rely on a CapTel captioned telephone to make sure you catch every word of the conversation. 6. Learn something new If you’re feeling restless, feed your need to learn. Take a trip to your local library and borrow a few books on interesting topics, visit an art museum or a historical exhibition, watch a documentary on subjects you’re passionate about, or learn how to cook a new recipe. There are endless ways to nourish your curiosity with new knowledge and a fresh perspective. Learn something new every day with this list of 40 inspiring websites and courses. 7. Go sightseeing When the mood strikes, consider taking a day trip to a new destination and check ACTIVITY>>page 46

MAKING A TRANSITION

To meet the developing needs of retired adults, assisted living facilities offer a diverse spectrum of services. Since very few seniors actually need long term continuous nursing care, assisted living facilities provide a level of care that is more cost effective in a more private setting. What is an assisted living facility? Assisted living facilities are licensed as Community Based Residential Facilities (CBRF) and offer multiple levels of care. There are CBRFs that specialize in the care of residents with Alzheimer’s or memory loss. CBRFs typically offer wellness services and individualized care plans. Activity programs are tailored to individual needs incorporating physical, spiritual and cognition enrichment. “When my sister, my brother and I first brought mom to assisted living, we were all pretty upset about it. It’s so hard to admit that the one who has cared for you all of your life, can no longer do so. The staff was very supportive and understanding to us. It took a couple of months to settle mom in with her medications and particular habits, but everyone was very helpful to us. Since that time, she has been doing very well. She always participates in the many activities. She is very well fed, her apartment is cleaned regularly and she always looks nice.” -daughter of a resident This statement reflects the struggles families and residents face when the decision

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has been made to move to an assisted living facility. Is there a right time to move? The decision to move from the family home to a community based residential facility may seem impossible to make. Knowing when to move, where to move and what assistance is needed are difficult and complex decisions. Starting with when to move; consider the following factors: is assistance with Activities of Daily Living (ADLs) needed? Activities of Daily Living are defined basically as eating, bathing, dressing, toileting, transferring (moving into or out a chair) and continence. The ability to perform these basic activities is often taken for granted, until either through aging or illness, these necessary skills are impaired. Residential Assisted Living facilities will provide assistance with basic self care in the privacy of an apartment like setting. Assistance with ADLs may be a clear indicator of the need to move to a more supportive setting. However there a factors less clear with may also indicate the need for assistance. Medication assistance and general well-being monitoring can have a significant and positive impact on senior life. The security of knowing medical assistance is available 24 hours a day, the freedom of home maintenance, housekeeping and meal preparation may also be valid reasons for considering a move. Another less apparent but equally important indicator is the need for social, spiritual and intellectual engagement. Carol Wolfmeyer, Assisted Living Nurse, stated the benefit of community life, “Our residents receive individualized assistance in a setting that fosters independence and maintains residents’ privacy.” There are many types of assisted living options available today. Facility size varies from a few residents to hundreds of residents. Most assisted living facilities offer private apartments or studios and many can accommodate couples. Some assisted living facilities are integrated with a continuum of care that includes independent living, skilled nursing, rehabilitation therapy and hospice. Unfortunately, selecting the perfect fit is quite difficult but not impossible. With the number of high quality choices available in our area, often you must rely on your instinct. The staff of the facility should be central to any decision. The following are quotes from a family member and from a staff member that truly reflect the essence of quality care. “Working with elderly people is a challenge that only special people can manage, and I am constantly impressed by the professional, loving, smiling care and interest everyone has shown to us.” Niece of a resident. As with any difficult life decision, there is no formula to tell you when is the right time and where is the right place. Change requires preparation and patience.

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SLEEPING BETTER AS YOU AGE

Sleep Needs, Patterns Change With Age Sleep needs change over a person’s lifetime. Children and adolescents need more sleep than adults. Interestingly, older adults need about the same amount of sleep as younger adults -- seven to nine hours of sleep per night. Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more trouble falling asleep. A study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep. Also, older people often sleep less deeply and wake up more often throughout the night, which may be why they may nap more often during the daytime. Nighttime sleep schedules may change with age too. Many older adults tend to get sleepier earlier in the evening and awaken earlier in the morning. Why These Changes There are many possible explanations for these changes. Older adults may produce and secrete less melatonin, the hormone that promotes sleep. They may also be more sensitive to -- and may awaken because of -- changes in their environment, such as noise. Older adults may also have other medical and psychiatric problems that can affect their nighttime sleep. Researchers have noted that people without major medical or psychiatric illnesses report better sleep. Poor Sleep Can Lead to Problems Not sleeping well can lead to a number of problems. Older adults who have poor nighttime sleep are more likely to have depressed mood, attention and memory problems, excessive daytime sleepiness, more nighttime falls, and use more over-thecounter or prescription sleep aids. Poor sleep is also associated with a poorer quality of life. If You Have Trouble Sleeping Many people believe that poor sleep is a normal part of aging, but it is not. In fact, many healthy older adults report few or no sleep problems. Sleep patterns change as we age, but disturbed sleep and waking up tired every day are not part of normal aging. If you are having trouble sleeping, see your doctor or a sleep specialist. There are treatments that can help. Treating Sleep Disorders Once You’ve Been Evaluated Based on your sleep evaluation, your doctor or sleep specialist may recommend individual treatment options. It is important to remember that there are effective treatments for most sleep disorders. If you are diagnosed with a sleep disorder, your doctor may suggest specific treatments. You should ask for information to find out more about your condition and ways to improve your sleep. Therapies You may want to try limiting excessive noise and/or light in your sleep environment. Or, you could limit the time spent in bed while not sleeping, and use bright lights to help with circadian rhythm problems. Circadian rhythm is our 24-hour internal body clock that is affected by sunlight. Relaxation techniques also may be helpful in reducing physical and emotional tensions that can interfere with sleep. There are also cognitive therapies aimed at changing attitudes and concerns people may have about insomnia and not being able to sleep well. Some specialists believe medications also can be useful early in your treatment, and if necessary, you can use them from time to time if you have trouble falling asleep. Treating Sleep Apnea People who are diagnosed with sleep apnea should try to lose weight if possible, but often they may need other treatments as well. Adjusting your body position during the night may benefit you if you experience sleep apnea more often when you lie on your back.

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TIPS FOR BOOSTING OVERALL HEALTH There are a number of small and simple strategies that you can incorporate into your daily routine to stay as healthy as possible. There are a number of small and simple strategies that you can incorporate into your daily routine to stay as healthy as possible. Getting regular exercise and eating a balanced diet, filled with fruits, vegetables and whole grains, are key strategies to maintaining good overall health. Moderate exercise, for example, can slash your risk of heart disease when performed around three times a week, Healthable explained. And eating a balanced diet can reduce your chances of developing other chronic conditions such as diabetes and certain types of cancer. Additionally, as explained by Shape magazine, exercise can help improve your mood, thanks to the release to endorphins – a chemical that boosts feelings of euphoria. However, exercise and a healthy diet are the not the only ways you can protect your health. There are a number of simple strategies that you can incorporate into your daily routine to stay as healthy as possible. Eager to learn more? We’ve got a run down of some the best tips for boosting your overall health: Opt for white meat A great way to cut down on the amount of saturated fat you eat is to swap out red meat for white meat, Everyday Health explained. For example, when heading out to eat, opt for the turkey burger over the traditional beef patty. And while shopping at the store, consider leaner cuts of turkey or chicken over beef steaks. White meats are far lower in fat and can still provide the essential proteins and B vitamins you need to maintain a balanced diet. Watch out for hidden sources of fat High levels of saturated fat can also be found in the add-ons to meals that are otherwise nutritious – think dressings for your salad, the skin on certain cuts of

meat, cream in your morning coffee and so on, Family Doctor detailed. If you use fuller fat products like these routinely, it could negatively impact your efforts to consume a healthier diet. To avoid this, consider opting for low-fat alternatives where possible. Cutting down on dressings or skipping them altogether, although a small step, can also make a positive difference. Embrace deep breathing Given how hectic and fast-paced daily life can be, it’s likely that you will experience stress from time to time: Maybe you have a big project at work with the deadline fast approaching, or perhaps you have a big summer party to plan for. Whatever the reason, one way to ease stress and help yourself feel better is by embracing deep breathing. Simply take a couple of minutes to yourself, every few hours or so throughout your day, and breathe in a deep and measured way, exhaling in and out slowly. Care2 explained that this strategy is helpful because it can reduce your levels of stressinducing hormones that can engender panic and anxiety. Keep your mind active Playing games on your computer, tackling a crossword, reading a good book and even meeting up routinely with friends – these activities are fun, engaging and good for the soul. They can also help keep your brain healthier, Dr. Dan Rutherford explained, in an interview for The Telegraph. Indeed, the Alzheimer’s Association explained that studies have shown that an active mind is less likely to succumb to cognitive decline and dementia, so daily brain exercise is an important way to stay as sharp and healthy as possible. Eat more fiber Eating a diet that is rich in fiber can help improve your digestion and reduce your risk of health problems such as irritable bowel syndrome and hemorrhoids, Everyday Health explained. Examples of foods with high levels of fiber include various whole grains, beans and a range of vegetables.

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ENCOUNTERING THE HEART AND SOUL OF AGING THROUGH SPIRITUALITY By Clement Manor Pierre Teilhard de Chardin, the renowned French philosopher, is often remembered for his view of spirituality. He claimed we’re not human beings having a spiritual experience – we’re spiritual beings having a human experience. Aging, a natural stage of the human experience, heightens spirituality in ways that can increase understanding and well-being even amid illness and physical decline. While many people express their spirituality through religious practices and participation in a faith community, spirituality is a broader concept with room for many perspectives. According to Alice Hatzenbeller, pastoral care director at Clement Manor in Greenfield, WI, spirituality includes a sense of connection to something bigger than yourself and is typically centered on the deepest values and meanings by which you live. “The bare essentials of who you really are come forward during aging,” said Alice. “People recognize that yes, I can still connect with something greater than myself even if my physical being changes.” Spiritual dimensions That spiritual component has been found to have a positive impact on the aging process. A study of almost 4,000 seniors by Duke University researchers showed a significant connection between longevity and spiritual activities. Additional research supports that spirituality has been linked to positive health outcomes. Tapping into spirituality improves coping with a range of losses that come with

aging. These may include the death of a spouse, moving out of a lifelong home, changes in independence, illness, physical limitations and declining mental acuity. Spirituality can provide context for meaning and foster acceptance with these kinds of aging related challenges. Spirituality also provides unique opportunities for deepening relationships. Life review is common during the aging process and often this includes thoughtful reflection on family relationships. It may also include forgiveness, reconciliation and making amends which provides new levels of comfort and peace. The spiritual path While not typically considered religious, staying connected with family, friends and neighbors, giving and receiving love and support, and having opportunities to help others are key facets of spirituality that all humans experience.The individual spiritual journey incorporates personal values and activities that bring enjoyment and understanding. Reading books and engaging in conversations about the meaning of life, mindfulness and paying attention to emotions, and striving to live ethically are examples of sacred activities that continue during aging. Enjoying nature, engaging in creative activities, being playful and enjoying humor, and appreciating performing and visual arts are additional ways spiritual growth continues. Spirituality and senior care -- what to look for With so many available options in senior living, selecting one that’s the best fit takes time to evaluate and balance needs, wants and the facility’s offerings. Given the important link between spirituality and aging, spirituality resources and services should be on the check list. A few questions to consider when assessing a facility’s capabilities in providing spirituality include inquiring about how spirituality is woven into other services and programs. Understanding how spiritual or pastoral care is offered at the facility, including a description of designated staff available to provide individual spiritual support is also helpful. Finding out if this support is available to family members is also important. Since for many people spirituality and religious faiths are linked, looking for traditional activities like Chapel services, prayer gatherings, and staff trained in pastoral care and religious ministry can be an advantage. While most senior care facilities have counseling available through a social worker, a theology degree or specialized training in a variety of faith traditions can offer deeper perspective to someone who is searching for meaning during the stages of aging. Clement Manor has both full-time and part-time staff available for residents, family members and employees who are often on the front lines of providing spiritual support. “We all have mind, body and soul connections,” said Alice. “Spiritual care providers who are open to where individuals are in their aging process, and how they express their spirituality, are able to care for the whole person throughout the journey.”

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JULY 2021 MHL 43

Summer Mov ing

A FEW THINGS YOU SHOULD KNOW TO HELP GET READY Summer is here and you’ve decided your home may be too large, too costly to maintain, too difficult to maintain, too unsafe without expensive safety features to meet your needs, too far from transportation, or too far away from shopping centers and medical offices. Your home has become an inconvenience and now you’ve decided to buy or rent a smaller home or apartment. It’s a good time to make your next move. Now that the weather has become warmer it makes it easier to get around searching for your next residence. It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition. Of

course, many people simply choose to rely on family and trusted friends to help them make a move. You’ve spent your life helping them out, now it’s their turn to help you. We’ve put together some moving tips that should make your move easier. Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transportation other than your car? Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenance-free living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet? Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions. Whether you are moving to a smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing. If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown. Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day. Make sure you have phone service at your current home and new home on moving day. Have the name of the contact of your new apartment or senior residence ahead of time. Know the name of the person you need to contact if a situation comes up on moving day.

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TIPS>>page 9 greater protection than $100 lenses. With expensive sunglasses, you’re paying for style, frame quality, and options such as scratch-resistant coatings —not protective ability.” If you spend a great deal of time by a pool, at the beach, fishing, or water or snow skiing, you should wear goggles or sunglasses that wrap around your temples. Reflected sunlight off water and snow can be the most dangerous type of UV light because it is intensified. “We recommend that patients wear wrap-around lenses that block the sun’s rays from the sides and a hat or visor to protect against rays from above for the best possible protection,” says eye care specialist and continuing education lecturer Michael Raciti, MD. “And, don’t forget to wear eye protection when near UV-light sources other than the sun, such as welding lamps or tanning booths.” Take precautions when swimming David Scheidt, OD, past president of the Milwaukee Optometric Society, offers additional advice, “Before jumping into the water, take off your sunglasses and pop on a pair of swimming goggles. Chlorine can make your eyes red and puffy, and ponds and lakes may have bacteria that can get underneath contact lenses and cause potentially blinding damage to the cornea. In fact, the best policy is to never wear contacts while swimming.” Now that you’re not “in the dark” about the dangers of UV light, don’t forget to grab a pair of sunglasses before heading outside. You’ll not only look great, you’ll enjoy distortion-free, comfortable vision now and, quite possibly, in the future. And, remember, besides wearing sunglasses and hats, the best way to protect your vision is to schedule regular, thorough, dilated eye exams to check for hidden signs of cataracts, macular degeneration and other sight-threatening conditions. Ask yourself and your family members—“When was your last eye exam?” Free educational booklets & information Eye Care Specialists’ doctors are dedicated to the diagnosis and treatment of cataracts, AMD, glaucoma,Park dry eyes, nearsightedness, and will diabetic eye disease. They Hickory Senior Living have written their own series of booklets on these conditions. Call 414-321-7035 cover up to $2,500 your moving for FREE copies, a handout on “When toof Have Your Family’s Eyes Checked,” or to schedule an appointment for aMoving thorough eye screening (usually covered by insurance costs with Forward. or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Ave. They also offer information at www.eyecarespecialists.net. The offer may be redeemed now

MAKING A SMOOTH MOVE

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benefits include better immunity, a healthier heart, more energy, and improved overall wellness. In Your 40s Start getting diabetes screenings If you haven’t done this already, the ADA recommends these tests every three years starting when you turn 45 or earlier if you have risk factors. Get your first colorectal cancer screening The American Cancer Society recommends you get your first one at age 45. Your healthcare provider may recommend a colonoscopy or start with a stool-based test. If you results come back within the normal range, you’ll only need future colonoscopies once per decade. In Your 50s Minimize stress With life challenges like career pressures, balancing aging parents and your own family, and possibly noticing more aches and pains or physical changes in yourself, stress can mount quickly. Take active steps to check in with yourself and manage stress. Get your first prostate cancer screening For men who are at average risk of prostate cancer, the ACS recommends your first screening at age 50. High-risk men should start earlier, however. Be proactive about hearing and vision tests While you may have noticed changes in your hearing and vision in your 30s and 40s, such as needing to turn up the TV volume or squinting to see, now is the time to be more proactive about your hearing and vision health. Make an appointment with an audiologist or eye doctor to catch any potentially harmful changes early on. In Your 60s3933 and 70s S. Prairie Hill Lane Stay active safely Greenﬁeld, WIor lift 53228 You can’t expect yourself to run as fast as heavy as you used to, but there are plenty of great low-impact cardio and strength exercises for seniors. hickoryparkcares.com Engage your mind These are the decades when working professionals are transitioning into retirement, so you’ll need other ways to keep your brain active besides work! Check out these exercises for your mind. Have hobbies and stay social Retirement means you finally have time for hobbies and seeing friends more often! Read about the health benefits of social connections.

Call Susan Rossler, at (414) 327-4256 to plan your move to Hickory Park Senior Living and redeem your ~ wÈÆXj¼È xXAÈjÆÈ bAÛuÆÆ

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JULY 2021 MHL 45

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phragmatic breathing (aka belly breathing). Focusing on your breath will also bring awareness to your posture. Start either seated, lying on your back or standing and place one hand on your lower abdomen and the other on your chest. Breathe into your belly so the lower hand rises first as you inhale. Practice belly breathing for two to five minutes a few times a day. Tip Notice if your shoulders rise and fall with your breath. Often times, people overuse these secondary respiratory muscles instead of using the diaphragm to breathe fully. Locust Pose (Salabhasana) Perhaps you’ve heard the phrase, “pinch your shoulders together like you’re squeezing a pencil between them,” to correct your posture. Locust pose does something similar but also brings awareness to what your shoulders are doing and activates your upper back muscles, Vincent says. Begin lying face down with legs together and arms by your sides, palms down. Inhale as you lift your upper torso away from the floor. Pull your shoulders back by activating the muscles of your upper back. Hold for a few breaths, then lower back down. T-Spine Opener If your upper back is out of alignment, you’ll likely experience problems in your neck and lower back as well, says Los Angeles-based chiropractor Robert Bates. And that can lead to imbalances and movement-pattern problems. The T-spine opener helps loosen and realign your spine. Lie on your side with your knees bent to 90 degrees and your arms outstretched, hands together. Place a towel or blanket under your head for support if you like and a small pillow or yoga block between your knees. Keep your knees in place as you inhale and reach the top arm up and over to the other side so your arms are in a T shape. Exhale and return to the start position. Perform five to 10 reps on each side. Proper curvature in you spine provides structure and function to the body and acts as a shock absorber for motion. “If a segment of the spine is stuck, it’s not allowing proprioception to be generated, nutrients can’t flow to brain and throughout the body and stress hormones are produced,” says Bates. Counteract all of that with this dynamic stretch. Begin on your hands and knees in a neutral spine position. Exhale as you fully round your back, pull the belly button in toward your spine and tuck your chin toward your chest. Starting at the tailbone, release one segment of your spine at a time, relaxing through the lumbar spine, thoracic spine (mid-back) and finally, your cervical spine as you lift your chin upward into full flexion. Then, starting at the tailbone again, reverse the motion until you come back to the starting position. Be aware of what segments feel stuck. Breathe into these spaces and remember to move slowly. ACTIVITY<<page 36 out all the sights. You can even stay close to home and act as a “tourist” in your own town. Where would you go if you were new to the area? Bring a friend along and fall in love with your home city all over again. 8. Experience the outdoors Sometimes a breath of fresh air is all we need to refocus in life. Get away for the weekend with a camping trip to your local nature park or campground, kayak, hike the local forests, birdwatch, or relax and take in nature’s peace and serenity. Check out more ways to experience nature here. 9. Start an observation journal Writing can be an incredibly therapeutic way to pass the time. If you’re feeling bored, pull out a notebook or a piece of paper and start writing about anything comes to mind. You may choose to record observations about life, new ideas, poetry, stories, or dreams. There is no right or wrong way to journal, so try it out and see where it takes you. 10. Volunteer Our last tip to help you beat boredom this summer is to volunteer in your local community. Many local organizations and charities have flexible volunteer opportunities for people of all ages. Options include dedicating time to your local animal shelter, food pantry, hospital, sustainability organization, or children’s group. Learn more about the benefits of volunteering for seniors here. This summer, you can beat those pesky feelings of boredom by trying something new – and have fun while you’re at it! For more articles on health and wellness, visit our blog today. Visit www.captel.com for even more news.

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Reducing the amount of furnishings and personal items for a senior move can be a daunting task, but with the proper preparation and moving firm, a senior move can be completed in a timely, stress-free fashion. Senior citizens account for 50 percent of the residential moves currently on the housing market, and moving firms offers senior services for seniors moving into downsized living quarters. “Reducing the amount of furnishings and personal items can be a daunting task, but with the proper preparation and moving firm, a senior move can be completed in a timely, stress-free fashion,” says Tony Baumer, owner of BD Movers. With a 21-year track record in the moving and storage industry, BD Movers offers senior citizens advice and complete references from handy men, to charities, even CPA’s and elder lawyers. A senior move can be daunting, but with the correct planning and strategy, downsizing is another step in the life process, adds Baumer. - Create senior downsizing task list one to three months in advance. - Get the family involved in the senior move. If you need help, consider hiring a senior move manager. - Designate items that will be moved, sold or given away. Decide on the item the senior will want to keep, and will fit into the new senior home. - Be prepared to provide list of inventory to mover, including any legal documentation, regarding power of attorney, etc. if applicable. For instance – if the children are handling the senior moving details, they should show they have authority to do so. - Sell what you can at auction, online or a yard sale. Some items may have value that can help defray senior moving expenses. - Donate the rest to reputable charity. Keep receipts for senior tax purposes. If the furniture is still in good condition, a senior’s sofa or dining room table may be a godsend to a family that needs furniture.

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Ask a Kloss, at Midwest Audiology Center, LLC in Greenfield, WI. Hearing aids are a great wayAudiologist to help you manage the negative effects of to hearing loops that have been installed in many churches, theaters, cturer is being used for you. Avoid hearing aid sales k ads for hearing “devices” This guest blog was written by Seniorcare.ie and amended by Dr. Douglas zine hearing loss but they are not a cure for hearing loss. As soon as you take Dr. Kloss has been an Audiologist in the Milwaukee Area for 28 years. arena’s. ises that sell only one brand ofand hearing aid. Kloss, Audiologist atatMidwest Center, in Greenfield, WI. ds from hearing aid salespeople. the hearing aids off you will have a hearing loss. However, He canstill be reached 4818 S.Audiology 76thwaiting St., Suite 3, LLC Greenfield, WI 53220. gazine aids. aids Many earing or hearing devicesShop from magazine ads ads for hearing “devices” around. too long to start wearing hearing aids can have negative Telephone 414-281-8300 • effects. Website: www.midwestaudiology.com Dr. Kloss has been an Audiologist in the Milwaukee Area for 28 years. owever, some hat make outrageous claimsaid about It issalespeople. a how goodwell ideathese to shop around when looking to buy a hearing aid so Several studies have Email: shown that an untreated loss S. (not76th wearing ads from hearing midwestaudiology@att.net He can be reachedhearing at 4818 St., Suite 3, Greenfield, WI 53220. ids you. and/or a or aiddevices or device purchase that from youyou can compare hearing aids when a hearing loss is 414-281-8300 detected) can result• inWebsite: increased www.midwestaudiology.com hearing Any aids hearing or hearing magazine adsprices and services. Most providers now have a Telephone Initial consults are free of charge. t that canlikely get be a waste of your time and money. ill most wherewell youthese can look up their services or search for company anxiety, depression, memory and may also be a risk factor for that make outrageous claimswebsite about how Email:loss, midwestaudiology@att.net nts are good, a company that you feel comfortable with and ask them k for you. Any hearing aid orreviews. device Find you purchase Alzheimer’s Disease and Dementia. diologist sort Initial consults areexperience. free of charge. will most likely be a waste oflots your and money. of time questions about the hearing aids they offer and what they think No two people are going to have the same would be best for you. Please note that some of the street retailers are Their hearing loss is not the same as yours, the shape of their ears is your health owned by hearing aid manufacturers. You may find that you are not not the same, and their manual dexterity may not be the same as yours.

Know what you want from your hearing a

Top10 10tips tips from apro proon onhow howto topurchase purchase hearingTO aids.9 Top from aids. Top 10 tips from pro on how to purchase hearing aids. TOP 10aaTIPS FROM A PRO ONhearing HOW

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9 2 8 8 1When10Youtips 1 Top from a pro on how to purchase hearing aids. Are Looking To Buy Hearing Aids It Is Easy To Feel Swamped By The Sheer Amount Of Information. 6 2 a pro on how to purchase hearing Top110 tips from 8 aids. 2 6 55 6 99 tips from a pro on how to purchase hearing aids. 8 1 3 5 10 tips from a pro on how to purchase hearing 87 aids. 9 2 2 tips from a pro on hearing aids. 3 how to5purchase 66 10 7 8 9 2 8 53 6 9 11 2 7 5 33 6 5 10 10 11 9 77 9 6 4 3 10 7 4 6 3 6 1011 11 7 10 7 11 a pro on how to purchase hearing aids. 44 10 4 7 10 11 7 8 4 11 4 5 11 9 He can be reached at 114818 S. 76th St., Suite 3, Greenfield, WI 53220. Call your insurance company to check your benefits.

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

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

Telephone 414-281-8300 Website: www.midwestaudiology.com Email: midwestaudiology@att.net Initial consults are free of charge.