Modern Health and Living March 2021 by Modern Health and Living

MHL

march 2021 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

the nutrition edition

health awareness guide - better sleep - senior living - vision

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

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EDITORS NOTE Be mindful in every aspect of your life! I am sure you seen this opening line in my editor’s note time and again. Well it’s true. Each day we live and breath the same lifestyle as the day before. This is natural. So, how do we train our brains to keep up the positive attitudes while living in the moment? It’s really in the idea that you need to train like an athlete. Yes, each day we need to build that muscle to remember to do the right techniques for mental success. Breathing properly, becoming more aware and finding those moments of joy, no matter how brief they may be. My son is a runner, and he has to run a certain number of miles each week to keep up and improve his time. This last month he ran the Flannel 5k in five degrees. This lungs hurting, hands frozen and slipping all over the snow that didn’t melt. Even though he was first to cross that finish line, he did not beat his time like he was hoping. All the extra training and added time? Well, he normally doesn’t race in such cold weather. Your lungs don’t fuction as well in when breathing in cold air. You lose time when you break your stride as you slip on the snow. All of these elements were out of his control but his attitude was not. He came running towards me looking like he was gonna toss his cookies. I asked how are you feeling? He told me he felt exhilirated that he crossed first. This got me thinking. The life we fantasized about, may work out to be not so great at times and for reasons that are not in our control. But, we can focus on the positive. It’s our choice. For the month of March I would like that to be a mission for you. Each day find one thing you can turn into a positive. I am so glad you are reading the March edition. Yes, it’s nutrition month and boy did we saturate this issue with articles made for the foodie in all of us. Welcome the warmer weather, be mindful and eat in good health. Bon Appetit!

AmandaLewis

MHL

march 2021 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

march 2021 Edtion the nutrition edition

health awareness guide - better sleep - senior living - vision

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

MHL STAFF staff

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

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MARCH 2021 MHL

7 Healthy Winter Recipes to Try

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Whip up these delicious winter comfort foods you’re sure to enjoy. These healthy winter recipes will warm you up and give you a health boost.Winter is a wonderful time to enjoy healthy foods that warm you up, from soups and stews to casseroles and desserts. We’re excited to feature some of our favorite healthy winter recipes that are also a cinch to make, thanks to the magic of stovetop pots, slow cookers, and Instant Pots! Slow cooker chili Chili is the perfect healthy winter meal because of how flexible it is. You can make it as mild or spicy as you want, add meat or go crazy with different types of beans for protein and fiber, decide on a thick or brothy stew, etc. Don’t be afraid to customize! Lentil soup Lentils are one of the humblest superfoods: they’re affordable yet extremely nutritious and flexible! Lentils are a great source of iron, protein, fiber, and health-boosting polyphenols. Try the above lemony lentil soup recipe for a multidimensional flavor experience— fresh, warm, comforting, with a little zesty kick to it. You can cook the soup in an Instant Pot, slow cooker, or on the stove. International curry Winter is a great time to experiment with delicious international flavors, and there’s no better way than with a curry! You could simmer a Thai red curry made with coconut milk, curry paste, and vegetables. Or, visit your local Asian grocery to stock up on spices like garam masala to create an Indian red lentil dal or chickpea chana masala. Branch out even further to try a Japanese curry with unique ingredients like grated apple for a touch of sweetness. Each of these curries is perfect for adding a wide variety of healthy vegetables to your diet! Ratatouille

When many of us think “ratatouille,” our image might be of a beautifully arranged circular pan full of alternating colors (or a scene from the Pixar film). You can make it this way or choose the more straightforward method of cutting up all the vegetables, roasting some, and tossing them in a pot to simmer together for a cozy winter ratatouille. Lasagna soup Lasagna is well-known for being a rather labor-intensive meal involving lots of cooking time and assembly. Not so for lasagna soup! Your herbs and veggies can be sauteed and simmered in one pot for an easy meal, along with bean-like lentils or white beans for a tasty protein and fiber boost. You’ll add your pasta 10-15 minutes before you’re ready to serve the soup; choose a whole-wheat noodle to make this an even healthier winter recipe. Mushroom risotto If you want a recipe that feels fancy without being too tricky to make, it’s hard to find something more fitting than risotto! An Instant Pot makes it fast and easy to whip up a rustic-gourmet meal seasoned with garlic, herbs, and umami mushroom flavor. Many types of mushrooms have historically been used as medicine and immunity boosters, so they’re an excellent nutrition source to add to your diet. Walnut-stuffed apples Did someone say dessert? There are healthy winter recipes for sweet treats after dinner too! Juicy apples blend with walnuts, brown sugar, and cinnamon for a delicious flavor explosion (you can reduce the amount of sugar to make it healthier). Plus, this recipe comes with double health benefits. Apples are full of plant compounds that protect your heart, support good gut bacteria, and reduce cancer risk. Walnuts are a rich plant source of omega-3s, help your brain, and support healthy aging.

GET GLOWING SKIN by Drinking Your Vegetables By: Cherie Calbom, MS, CN Juicing is hot like the vibrant fashion colors for summer -- lemon, raspberry, orange, lime and tomato. Making delicious fruit and veggie juices is great for your energy, immune system, and workout. But did you know the juices can also improve the color of your skin? Many people wonder if they should use a self-tanning cream or slather on copious amounts of sunscreen so they can get a little color in the summer. There’s another option you may never have heard about that can give your skin a healthy golden tan

the safest way possible. New research suggests that eating vegetables gives your skin a healthy golden tan color. A study led by Dr. Ian Stephen at the University of Nottingham revealed that eating a diet rich in fruits and vegetables gives you more of a healthy golden glow than the sun, according to the journal Evolution & Human Behavior. Instead of heading for the sun, which can irreversibly damage your skin, you can get your tan on by munching on or juicing up vegetables such as carrots, broccoli, spinach, and tomatoes. These can do double duty, depending on the ingredients you choose. In my newest book, “The Juice Lady’s Big Book of Juices and Green Smoothies,” I share recipes for veggie combinations that soothe headaches, cleanse the liver, boost endorphins and help heal stomach ulcers, among other ailments. To think you can get all that and a beautiful tanned appearance! “Our research shows that eating lots of fruit and vegetables is actually more effective” than getting a suntan, Dr. Stephen says. Most people just don’t eat enough brightly colored vegetables and fruit to make a difference in their skin tone or their overall health. But people can juice a wide variety of produce in a short time. It’s easy to drink two servings in one 12-ounce glass. Have two glasses of freshly made veggie and fruit juice a day, and you’ve sipped four servings. That will make a difference in how you look. Dr. Stephen and his team found that people who eat more portions of fruits and vegetables per day have an attractive golden skin color thanks to substances called carotenoids. These antioxidants help soak up toxins and damaging compounds produced by the stresses of everyday living, poor food choices, and environmental toxins, and are especially prevalent when the body is combating disease. “We found that, given the choice between skin color caused by suntan and skin color caused by carotenoids, people preferred the carotenoid skin color,” Dr. Stephen said. The study is especially important for single people, because individuals in search of a mate favor those who appear healthy, he says. “This is something we share with many other species,” adds Professor David Perrett, director of Perception Lab, where the study was conducted. “For example, the bright yellow beaks and feathers of many birds can be thought of as adverts showing how healthy a male bird is. What’s more, females of these species prefer to mate with brighter, more colorful males.” So, rather than going to a tanning salon before suiting up for summer, why not head to the farmer’s market and load up on beautiful veggies and fruit? Not only will your skin improve — your body will thank you as well.

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Here are the 5 most important pillars of perfect health

THE NORTH SHORE’S PREMIER HOLISTIC

Wellness, Body, Mind & Spirit Expo Sunday, April 25 • 10 a.m. - 5 p.m. Four Points Sheraton Milwaukee 8900 North Kildeer Ct. • Brown Deer

Admission $7 (Kids under 12 free)

YOUR ONE-STOP EVENT FOR EVERYTHING HEALTH & WELLNESS JOIN US for the latest in health awareness, fitness, nutrition, natural healing, organic products, psychology, psychic readings, healthy home advice, and much more... FREE informative and enlightening presentations and demonstrations by life enhancement specialists included with admission. READINGS: Connect face-to-face with the nation’s best psychics, tarot readers, palm reader, and more. Appointments can be made at each individual booth, or in advance by calling (414) 349-4932.

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Regular practice can reduce one’s chance of heart disease, stroke and cancer by about 55%.

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Pillar One: The Transcendental Meditation technique is the first pillar for perfect health because it is the most effective at improving your health—more effective than any other natural approach to health. The health benefits include: reducing anxiety and depression, improving sleep, focus and memory. Regular practice can reduce one’s chance of heart disease, stroke and cancer by about 55%. Transcendental Meditation is a simple, natural, effortless technique that targets your consciousness at the core of who you are above any other modality of healing. It provides the deepest rest possible in the shortest amount of time. TM often restores senses of inner peace and gives more self-confidence, creativity, energy, and the focus to everything you put your mind too. Pillar Two: Diet and Digestion - A healthier diet will lead to improved physical health and also will increase happiness and enrich your life in so many ways. Food truly is medicine. But it’s not just about what you eat—it’s also about when you eat it and how well you digest it. Proper digestion is the key to good health. All experiences in life— mental, physical, and emotional—contribute to your digestive health. Some of the obvious signs of healthy digestion include clear skin, pleasant breath, good energy, and a balanced mood. Pillar Three: Sleep - The quality of sleep will dramatically affect how a person feels the next day. In Ayurveda, the texts say, “The day begins the night before.” Even modern medicine understands the importance of a good night’s sleep. Many with major health habits experience poor sleep patterns. This corre-

lation of a good night’s sleep with good health is too obvious to ignore. Getting at least seven to eight hours of sleep is great for the body. Pillar Four: Movement: Yoga and Exercise - Yoga, stretching, strength training, and some type of cardio-vascular work a few times a week will reduce your risk of pain and injuries as you age. Everyone knows that we need to move our bodies for optimal health; however, too many people are not getting the exercise they need. Many doctors now say that sitting is the new smoking. What they mean is that if you are sitting all day long at your job, it is equivalent to being a smoker in terms of the negative effects on one’s health. And practicing yoga helps as well, which can be done anytime of the day with the right techniques. Pillar Five: GMO and Health - The importance of organic food, non-GMO foods, and environmental pollution that we may consume, or which might affect our bodies is so important to understand as there are definite ways to promote health and reduce your risk of disease. GMO stands for Genetically Modified Organism. The term GMO can apply to both plants and animals. Our main recommendation will be that it makes the most sense to favor an all-organic diet to reduce the risk from GMO foods. When people have switched to an organic diet, they often have noticed amazing improvements in their health. Understanding and mastering these pillars of good health will help you gain the added benefit your body needs now and in the future. And you’ll find even small steps done regularly will help you on your way to “perfect health.”

FOR MORE INFO CALL (414) 349-4932

MARCH 2021 MHL

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

forth, reducing your visibility to tiny open patches of light. Several times a year, have someone stand outside of the car to check that all lights and turn signals are operating properly. The Driver “Problems with glare and seeing to drive at night usually start in your early 50s. The average 60-year-old needs seven times as much light as a 20-year-old to perform the same task. Older adults also experience a reduction in reaction time. These facts, however, can be counterbalanced by the years of experience spent behind the wheel, as well as an alert mind to surroundings,” reports local eye surgeon Daniel Ferguson, MD. Don’t wear sunglasses at night to try to reduce glare. Any lens that reduces the brightness of headlights also reduces the lights reflected from dimly lit objects at the side of the road, particularly pedestrians. Don’t drink and drive. Besides obvious reasons, alcohol can drastically slow visual recovery from glare. Tips & Techniques Head of Ophthalmology at Aurora Sinai Medical Center Brett Rhode, MD, advises, “If you’re wondering whether or not it’s dark enough to turn on your lights . . . it is. They may not help you see any better, but they will make it easier to see you—thus reducing the chance of an accident.” Since you can’t see as well at night, you have less time to stop when you spot trouble as you would in daylight. Reduce your speed accordingly. Never flash your brights at oncoming drivers who fail to switch to low beams. Switch your own lights to low, and then avoid the approaching glare by looking at the right edge of the road and using it as a guide. Look Ahead “When you look ahead, don’t look only as far as your headlights light up the pavement. This habit limits your visual range. Instead, peer ahead into the area that is only faintly illuminated. You may pick up the faint glow of a distant headlight or some movement that will alert you to a possible hazard,” suggests Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard and Johns Hopkins. Take curves slower at night. Since your headlights are pointing straight ahead off of the road, your view of the curve is considerably reduced. Be Aware of Any Limitations Caused by Eye Diseases According to a study in the Journal of the American Medical Association, people who have cataracts are twice as likely to have a car accident as people who have their cataracts removed and replaced with an artificial lens implant. (A cataract is a painSTEER>>page 47

MARCH 2021 MHL 11

TEN OVERRATED Restaurant Items Not all “healthy” restaurant meals are created equal. When dining out, protect yourself from being deceived by incorporating these tips from Beth LaCoste, R.D., L.D., nutritional expert for a nonprofit weight-loss support organization. Investigate, ask your server how items are prepared, and look at the restaurant menu’s nutrition information online in advance, if available. With a bit of planning, your

diet doesn’t have to be derailed. 1. Salad - A plate packed with dark leafy greens, vegetables, and even fruit can be very nutritious. Avoid salads featuring heavy dressing and cheese, which easily adds on extra calories and fat. 2. Fish - Baked or grilled fish with lemon is an ideal choice, but a fried fish platter can quickly top 2,000 calories. Also steer clear of fish with butter or cream sauces. 3. Smoothies - A blend of low-fat yogurt and fresh or frozen fruit that you prepare yourself in a blender can be a healthy way to start your day. Smoothies found in the mall food court are a quick way to tack on calories, due to the added sugar – aside from the sugars that occur naturally in fruit – the use of full-fat milk, and commonly-found super-sizes. 4. Wraps - Depending on the type of sauce and amount of cheese used, these wraps can top upwards of 1,000 calories. For a healthy wrap, stick with one containing lean meats, plenty of veggies, small amounts of cheese, and no mayo or creamy sauces. 5. Coffee drinks - A regular cup of coffee with no “add-ins” has zero calories and fat. However, many flavored coffee drinks contain more calories than a large burger, due to the cream and flavored syrups added to them. Aim for skim milk, ask for sugar-free syrups, and withhold the whipped cream for a lighter pick-me-up. 6. Muffins - Many muffins found in bakeries and cafes are equivalent to a piece of cake in fat and calories. Think of these muffins as oversized cupcakes and avoid indulging. 7. Fried veggies - How do you make vegetables unhealthy? Be it sweet potatoes or broccoli, this growing, trendy menu option of frying veggies is a “don’t.” 8. Multi-grain breads/buns - “Multi-grain” can often be misinterpreted as being whole-grain. Multi-grained breads contain a variety of grains, but they are often refined, stripped of protein, nutrients, and antioxidants. 100% whole-grain breads are higher in nutrients and fiber and are a more well-balanced choice. 9. Chicken - A grilled chicken breast is a great option until condiments like cheese, mayo, and bacon are added. Top your sandwich with lettuce, onion, tomato, and other veggies, plus a low-calorie sauce or mustard for added flavor. 10. Salad bar - Just because a food item is included on the salad bar doesn’t necessarily mean it’s healthy. Avoid creamy, macaroni-and-pea-type salads, and watch the amount of shredded cheese you add. To build a healthy salad, stick to a variety of veggies and lean protein, like meats or hard-boiled eggs, and use light dressing or oil and vinegar.

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MARCH 2021 MHL 13

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)

WHAT’S Growing FOR SENIORS RIGHT NOW

No doubt about it, it’s been a long winter. And if you’re anything like us, you’re ready to hit the Farmer’s Market and start thinking about all the amazing meals you can begin preparing with spring’s early crops. For many seniors who have been housebound all winter, it’s a great time to amp up the nutritional value of their meals without spending a lot of extra time and money. Leafy Greens: Greens such as spinach, kale, collards and others are packed with heart-healthy anti-oxidants and easy to incorporate into any meal. Serve them raw as the base of a salad topped with grilled chicken or salmon, other veggies, fruits and nuts; or steam them in a soup. Cooked or raw, they make a great alternative to rice or pasta as the base of a meal when piled high with proteins and other veggies. Just one word of warning, though: seniors taking Coumadin and other anti-coagulants should consult their doctors before eating dark green vegetables of any kind. Beets: Not everyone loves beets, but those who do know that they are great for their anti-oxidant, anti-inflammatory powers. They’re chockfull of folate, manganese, potassium, copper and other vitamins and minerals that support healthy aging. Many seniors of European and Eastern European descent will feel nostalgic when served beets that have been pickled. For a more modern take, grill or roast them with other seasonal vegetables. Asparagus: Asparagus is a fabulous source of fiber, folate, vitamins A, C, E and K, as well as chromium, which enhances the ability of insulin to transport glucose from the bloodstream into cells. It’s also full of antioxidant compounds that may help fight against certain forms of cancer like breast, lung, colon and bone cancers. Some say it can even help slow the aging process. Most people are all too happy to eat it steamed with a squeeze of fresh lemon, but you can also switch it up by roasting it, pureeing with chicken or vegeta-

ble broth to make a soup, or incorporating it into a bruschetta topping. Spring Peas: Peas tend to be the unsung workhorse of vegetables. Tolerated by most, passionately loved by few. But their strong anti-inflammatory properties, cancer-preventing polyphenols and high protein and fiber levels make them the little green health pellets that should be a constant in your senior’s diet. Plus, they are fun to eat. Try them mashed or pureed with mint or basil, a splash of olive oil and a shaving of parmesan, or toss into a pasta dish for a pop of nutrition. For more information about senior health, please contact us at 414-2599820.

MHL

MODERN HEALTH AND LIVING

April 2021 the SPRING Edition

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ROUGHING UP YOUR DIET Incorporating the proper amount of fiber into your overall healthy diet has many additional health benefits.

Fiber, commonly known as roughage, is nature’s way of preventing or relieving constipation. In addition, incorporating the proper amount of fiber into your overall healthy diet has many additional health benefits. While fiber is found in many foods, fiber supplements are another way to increase your fiber intake. The Aurora Pharmacy is your resource for fiber supplements as well information on how to successfully reap the benefits of adding fiber to your diet. Dietary fiber is all the parts of plant foods that your body can’t digest or absorb. It is divided into two basic categories, soluble and insoluble. Soluble fiber slows digestion and assists the body in absorbing vital nutrients from foods. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber does not dissolve in water, but increases the movement of waste through the intestinal tract. Whole wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber. Bulking up on health benefits Studies have also shown that appropriate amount of fiber intake has many health benefits such as lowering your risk of diabetes, heart disease, stroke, hypertension, obesity and colon cancer. A high-fiber diet also can improve management of irritable bowel syndrome, gastroesophageal reflux disease (GERD), diverticulitis and hemorrhoids. It can even promote weight loss. The recommended intake of total fiber for adults over fifty years old is 30 grams a day for men and 21 for women. Unfortunately, an estimated 95 percent of Americans do not get enough fiber in their diets and fail to meet the recommended daily intake. Fiber supplements are often recommended when a person cannot get enough fiber through a healthy diet. Your doctor or pharmacist can help you select the proper supplement and provide the necessary information for using these products appropriately. Always consult your health care provider before starting a supplement regimen. Supplement Not Substitute High-fiber foods are good for your health, and fiber supplements should never be a substitute for a fiber-rich diet. Eating a balanced diet, including high-fiber foods, provides the essential vitamins and minerals needed for optimal health. Too much fiber too quickly can lead to bloating, gas and digestive discomfort. It is recommended that you gradually increase fiber intake and drink plenty of water to avoid adverse effects. This allows the natural bacteria in your digestive system to adjust to the change.

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the Well Being

Lifestyles

“An Ancient Medicine For Modern Times” Earn an accredited Master’s Degree in Oriental Medicine wth a Bachelor’s in Nutrition or a Master’s Certification in Acupuncture. Online, Evening and Weekend Classes Available Become an Acupuncturist in 2 1/2 years

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Dr. William Dunbar, President of Midwest College

Approved by the Illinois Board of Higher Education and the Wisconsin Educational Approval Program. Accredited by the Accreditation Commission for Acupuncture and Oriental Medicine.

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Women’s Health Issues Dr. Joanne Aponte, ND Do you have hot flashes, painful or irregular periods, unbearable PMS symptoms, cystic breasts or a history of breast cancer? If you answered yes, you might be estrogen dominant! Estrogen dominance means the body has too much estrogen and not enough progesterone to balance it out. In the female body, estrogen and progesterone are the two primary hormones. Testosterone—the primary male hormone— plays a secondary role. The balance among these three hormones is crucial for regulating your menstrual cycles, sense of wellbeing, reproductive health and energy levels. Who suffers from estrogen dominance? Estrogen dominance can affect women of all ages and many women’s health conditions. Even your hot flashes could be due to estrogen deficiency! This might surprise you as just about everyone thinks hot flashes are due to not enough estrogen. However, as Dr. Christiane Northrup MD, the author of Women’s Bodies, Women’s Wisdom, explains, even for many women nearing menopause who experience hot flashes, the real problem is estrogen dominance. All too often women and their health practitioners are quick to turn to hormone replacement to treat menopausal symptoms such as hot flashes, fatigue and insomnia, thinking that the cause of the symptoms is a deficiency in estrogen. While it is true, estrogen levels decrease during menopause, estrogen levels do not start to fall in any significant way until the woman’s last period. The fact is, more perimenopausal women are suffering from “estrogen dominance” during transition time. Women in their 20s and 30s and teenage girls may also be estrogen dominant. Whenever a female patient sees me with female-related issues such as PMS, heavy menstrual cycles, painful periods, breast cysts, or a history of breast cancer, estrogen dominance is on my list of

conditions to investigate. Even for women with a low functioning thyroid (hypothyroidism), estrogen dominance may be a causative factor, as estrogen is shown to interfere with thyroid hormone production. What causes estrogen dominance? There are several causes of estrogen dominance. Excess exposure to estrogen-like compounds in the environment, called xenoestrogens, is one example. Xenoestrogens are chemicals that act like or mimic estrogen in the body. These include chemicals in detergents, plastics and many self-care products. Another example is Bisphonel-A. BPA is an estrogen mimicker that is found in plastics and metal cans. Also, exposure to estrogen from foods and medications increases the estrogen in the body. Animals such as cattle are fed hormones to accelerate growth. These hormones then end up in the milk and meat you consume. Synthetic estrogens such as birth control pills and hormone replacement therapy (HRT) are another culprit. Various digestive issues including constipation can also lead to estrogen dominance because estrogens are eliminated through the digestive tract in the stool. A high body fat composition (> 28%) can also lead to estrogen dominance. Did you know that your fat cells produce their own estrogen? Finally, lifestyle choices such as poor diet (especially one high in sugar, carbohydrates and unhealthy fats) smoking and alcohol use are also risk factors. What Can Be Done To Address Estrogen Dominance? Much can be done to decrease the estrogen burden on your body. In doing so, you will achieve better hormone balance and protect yourself from hormone responsive cancers such as breast cancer. 1. Eat a hormone balancing diet that includes adequate amounts of protein, lots of vegetables (especially cruciferous), 2-3 pieces of fruit per day, and WOMEN>>page 47

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Acupuncture

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ENHANCES YOUR OVERALL HEALTH

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ZZZ EURRNILHOGKHDOWKDQGZHOOQHVV FRP Oriental Medicine recognizes that a body must be balanced in order to be healthy. A recent research finding on Cancer Patients shows that nearly half of the cancer patients die from other problems. Doctors say that the study shows that patients need to take a more comprehensive approach to their overall health instead of just focusing on their major problem. People can be so concerned with the cancer and its treatment that symptoms of other problems are often overlooked. General feelings of weakness, aches and pains and lack of sleep are attributed to the cancer. Meanwhile, many of these symptoms are indicators of other problems and would be cause for concern if it were not for the cancer and the difficult treatments. Acupuncture is part of Traditional Chinese Medicine (Oriental Medicine) and has been successfully treating people for more than 3,000 years. It has a great reputation for getting rid of pain, easing stress and promoting good health. Oriental Medicine recognizes that a body must be balanced in order to be healthy. Treatments by Oriental Medical Doctors work on the principal of clearing up any stagnation in the body and restoring the “FREECOURSING OF QI AND BLOOD”. It is in the process of restoring the free coursing of Qi and Blood that overall healing can occur. There are many cases of healing a patients problem, even though the problems were not discussed with the doctor. This happens because under the influence of acupuncture and herbs the body is returned to balance and overall healing can occur. This is a great health benefit. Your Oriental Medical Doctor is aware that the symptoms presented by a patient are only the “tip of the iceberg” and there are other problems that can be causing the symptoms. That is why during treatment many underlying causes are also being silently treated. Many patients feel that when Ⱦ Relax and Calm the Nervous System a symptom disappears the healing has happened. In most cases, this is just an indication of the progress of healing in Ⱦ Bring a Sense of Peace and Well the body. It can sometimes take an additional month or two Being to Body and Mind to heal the underlying cause. During treatments, the body is being balanced and will focus the healing energy on problems that are not immediȾ Help you Connect to your Own ately recognized. Yet, a patient that returns to balance has Innate Healing had major health restoration and should have fewer problems in the future. Ⱦ Identify Limiting Patterns and Many patients revisit the OM Doctor for periodic “mainBeliefs that may Hold You Back tenance” to keep their balanced body in good working order. These patients receive the silent benefit of a well balanced Ⱦ Enjoy Deeper Sleep body with better health, more energy and an improved quality of life. Ⱦ Connect to Your Joy Try Acupuncture and find out for yourself why this medicine is practiced worldwide and has a increasing patient base in the United States. Just because it is different does not alter the fact that there are so many success stories. If you seem to have unresolved problems give acupuncture a try. You will be surprised with the positive results!

What can Reiki and Energy Healing do for you?

Cindy Carlson

Allow the powerful energy of Reiki to soothe and relax your mind and body.

MARCH 2021 MHL 19

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New Comprehensive Guide to Healthy Sleep “Our brains are very active during sleep, and research has shown that adequate sleep is important to our overall health, safety, and performance,” In today’s “24/7” society, many people cut back on sleep to squeeze in more time for work, family obligations, and other activities. But skimping on sleep can be harmful. A comprehensive new handbook from the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health (NIH) explains that sleep is not merely “down time” when the brain shuts off and the body rests. “Our brains are very active during sleep, and research has shown that adequate sleep is important to our overall health, safety, and performance,” notes Michael Twery, PhD, acting director of NHLBI’s National Center on Sleep Disorders Research. “Scientists also have a better understanding of how a chronic lack of sleep or an untreated sleep disorder can impair health. Like good nutrition and physical activity, adequate sleep is critical for continued good health.” “Your Guide to Healthy Sleep” provides the latest science-based information about sleep in an easy-to-understand format. The 60-page handbook describes how and why we sleep, and offers tips for getting adequate sleep, such as sticking to a sleep schedule, relaxing before going to bed, and using daylight or bright light to help you adjust to jet lag and shift work schedules. Sleep disorders such as insomnia (trouble falling asleep or staying asleep, or unrefreshing sleep), sleep apnea (brief periods of pauses in breathing or shallow breathing while you are sleeping), restless legs syndrome (an almost irresistible urge to move the legs that can make it difficult to fall asleep or stay asleep), and narcolepsy (excessive and overwhelming daytime sleepiness despite adequate nighttime sleep) are also described with information on diagno-

sis and treatment. In addition, a sample sleep diary helps readers track their sleep-related habits. Sleep needs vary from person to person, and they change throughout the lifecycle. Newborns sleep between 16 and 18 hours a day, and children in preschool sleep between 10 and 12 hours a day. School-aged children and teens need at least 9 hours of sleep a day. Research suggests that adults — including seniors — need at least 7 to 8 hours of sleep each day to be well rested and to perform at their best. Studies have linked sleep to our ability to learn, create memories, and solve problems. Sleep has also been tied to mood. Without enough sleep, a person has trouble focusing, and responding quickly — a potentially dangerous combination, such as when driving. In addition, mounting evidence links a chronic lack of sleep with an increased risk for developing obesity, diabetes, cardiovascular disease, and infections. The quality of sleep is also important. How well rested you are and how well you function the next day depend on your total sleep time and how much of the various stages of sleep you get each night. Yet, each year an estimated 70 million adult Americans have some type of sleep problem. “Although there are times during the day when we are naturally likely to feel drowsy, in many cases, sleepiness is a sign that something is amiss,” adds Twery. “The handbook offers several ideas to help you improve your sleep, but if you feel that you regularly have problems breathing during sleep, wake up unrefreshed after a full night’s sleep, or frequently feel very sleepy during the day, you should see your doctor to find out if you could have a sleep disorder.”

Redefining Health

By Kalpana (Rose) M. Kumar, M.D. “Ours is not the task of fixing the entire world all at once, but of stretching out to mend the part of the world that is within our reach. One of the most calming and powerful actions you can do to intervene in a stormy world is to stand up and show your soul. Soul on deck shines like gold in dark times. The light of the soul throws sparks, can send up flares, builds signal fires.” ~Dr. Clarissa Pinkole Estes I have been thinking so much about the signs of our times. As one who has always been an ‘out of the box’ thinker, I find myself looking for meaning and precision about the state of our country and the state of the world. Is there some meaning to be gained from all of what is happening? Have we finally come to a place where we can see how harmful our compulsive addiction to duality is? Are we living the koan(1) of the ‘illness we need for our healing?’ As a physician, I am always looking for the aerial view, the bigger picture, what an illness means in my patient’s life; and seeking to understand it not just physiologically but symbolically. I see the body as equipped with the capacity to heal. We are all born with this capacity. Our body knows how to heal itself with one caveat — the environment we create for it. We have learned from the field of epigenetics(2) that genes can turn on and off based on the environment they are subjected to. We know that prayer has healed many, and a change in diet can reverse disease. We may consider disease reversibility as a miracle, but it is not. It is just our body doing what it knows how to do. Many spiritual traditions see disease as information that the body provides us for our awakening, even if the awakening is as obvious as changing the food we eat or the thoughts we think. We know

Showing Your Soul – A Way to Live in These Turbulent Times

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5HLNL that chronic depression(3) sabotages the body’s capacity to heal and seeking meaning evokes this ability. I believe the body often manifests illness to detoxify us. In this capacity, illness can be viewed as a purification. Many of my patients who have suffered from life threatening illnesses have been transformed by them. The illness evoked the seeker in them; they viewed disease as a portal, a door that led them into a deeper level of meaning, where their capacity to understand the meaning of life and death deepened them beyond their conditioning by society. They entered the inner sanctum and accessed their inner Wisdom and what they have called Medicine of their Soul. This is a paradoxical journey into healing, but one that requires us to stretch our perspective beyond what we are taught by our culture, and especially our medical system. From this perspective, illness can be seen as a stage in our journey to wholeness. I see our country today in a quagmire. I see us as suffering from a grave illness. I invite us to see this time from an aerial view — as a moment in a larger process. We are suffering from an illness that can take us deeper into our collective healing. We must create the proper environment to evoke our healing. We must seek alignment by behaving with integrity, love, truth, and respect for one another like never before and open our inner eye to see through illusion. We must remove value from what we have thus far assigned it to — progress at the cost of process; fixing at the cost of healing; money at the cost of contentment. We must assign value to integrity, truth, love, and common ground. We must, we must. When we choose to live in this way, we align with our Soul. We become the light in the darkness that Dr. Estes writes about. This is contagious. We ignite othSOUL>>page 46

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LASIK

Marc Hirsch,M.D In many instances, the laser can eliminate the need to wear glasses. The use of lasers for this treatment has been in existence since the 1980’s. Initially, the only procedure available was a called PRK(Photorefractive Keratectomy). In this procedure, the surface of the outermost layer of the eye is removed and then the laser treatment is applied. Over the next few days, the surface would heal. Once the surface healed the effects of the laser could be appreciated. PRK is an excellent procedure and is still used today in certain situations. However, it has largely been replace by LASIK (laser-in-situ keratomileusis). What is the difference? In LASIK, the

surface layer is not removed. Instead a flap is created and reflected prior to the application of the laser. Once the laser is applied the flap is repositioned. This allows for faster healing with significantly less discomfort compared to PRK. In addition, most patients can undergo the procedure on both eyes in the same day. Many people have heard of LASIK and are aware that a laser is involved in the procedure. However, most people did not realize that until recently the only option for creating the initial flap was by using a rapid-oscillating metal blade. The use of a metal blade to create the initial flap is a tested and safe method for flap creation. However, the few complications that can occur during the procedure are usually related to a complication in the flap creation. A recent improvement in safety has been the development of a laser to create the initial flap. The laser is an infrared beam that separates the tissue by using a process called photodisruption. Light pulses as short as one-quadrillionth of a second are used to divide material at the molecular level without any impact to the surrounding tissue. This laser is called a femtosecond laser and is made by a company called Intralase. This is a completely different laser than the laser used for vision correction, which is called an excimer laser. The major advancement in the

Milwaukee 2801 W. KK river Pkwy, Ste 140 (414) 385-8725

femtosecond laser over the metal blade is safety. During a flap creation with a metal blade, the blade runs across the surface of the eye. This leads to the potential of inadvertently causing a corneal abrasion. In addition, there is possibility that the metal blade may cause an uneven cut across the cornea, the outer layer of the eye. The femtosecond laser addresses these potential safety issues by creating the flap in a different manner. Rather www.roadamerica.com than moving across the surface of the eye, the femtosecond laser is applied from directly above the eye. T his method removes the potential of creating a corneal abrasion during flap creation. As mentioned this is a major safety improvement over the conventional oscillating metal blades. A second improvement is the accuracy of the depth of the flap. The laser is programmed to apply the laser spots at a specific depth. This fixed depth aids in calculating the amount of treatment that is safe for a particular eye. The conventional metal blades are not quite as accurate as the femtosecond laser. This means that often the actual depth of the flap made by a mechanical blade may be different than the intended depth. While this translates into small micrometer changes in the flap thickness, it may be important to a patient who has a cornea that may be too thin for their necessary treatment. In addition, it becomes quite

New Location

important for the occasional retreatment that may need to be performed. The Intralase removes the variability in the flap thickness and improves the ability for delivering a safer treatment. Some of the most devastating, but rare, complications occur when the metal blade does not perform a smooth flap creation. These complications in flap creation are contraindications for continuing the surgery, and may cause loss of vision. Certain anatomic features of the eye are felt to increase the risk of these complications, but all eyes are at least a very small risk of these occurrences. By using the femtosecond laser applied from above the eye, these complications are minimized. The flap dimensions are created by thousands of tiny microscopic bubbles consisting of carbon dioxide and water vapor. The bubbles are placed at a precise depth with an accuracy that surpasses the mechanical oscillating blade and significantly minimizes, possibly removing, the chance of complications in the flap creation. When patients are deciding whether to undergo laser vision correction, the safety and the accuracy of the procedure are the most important issues to consider. The use of the femtosecond laser is significant safety advancement. in an already extremely safe procedure. Further detailed information can be gained at www.milwaukeelasereye.com

Oak Creek

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2000 E. Layton Ave, Ste 110 (414) 481-8828

Mayfair

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14MHL 2019 2019 MHLJUNE OCTOBER

To eat is human, to digest is divine. - Charles T. Copeland

Optimal Digestion for Optimal Health CCF Tea, A Balancing Brew Ayurveda is one of the oldest surviving holistic health systems that’s still practiced today. Its methods have been proven effective over thousands of years. Passed down to us is the belief that a well-functioning digestive system is the foundation of sound health. A content and calm mind helps, too. Let’s take a closer look at how that works. Digestion is associated with the fire element and referred to as agni, or digestive fire. The fire element in the digestive system, seen in enzymes and acids, breaks down food and transforms it into a form the body can use. These nutrients are absorbed and assimilated or integrated into the body. Elimination completes the process. Ayurveda gives full importance to all stages of digestion especially when assessing a state of health or imbalance. Agni can burn in different ways and that affects how well we digest, absorb, and integrate nourishment from food. Agni can burn strongly as it usually does with people with more fire element in their constitution (Pitta-types). This is called high agni and causes strong appetite and thirst. It can require more energyrich foods and manage more raw foods. Unless people with high agni overeat or indulge in foods that increase the fire element (spicy, acidic, salty, or fried foods), they usually don’t experience digestive distress. However, they’re prone to burning digestion, reflux, and other problems if trigger foods are eaten too often. Three substantial meals are best with snacks if needed. Skipping a meal would not make this agni happy. Then there’s variable agni, which creates fleeting appetite and thirst. This is common for people with more air element in their constitution (Vata-types) and influenced by its inconsistent and cool energy. Meals can be forgotten with distractions or avoided with stress. The winds of Vata can also quickly fan the flames of the agni causing voracious

hunger. Variable agni may cause gas, bloating, noisiness, discomfort, or pain. It requires a diet mainly of nourishing, warm cooked foods and warming spices to assist smoother digestion. Smaller, frequent meals usually work well. Dry, light, and rough foods like crackers, rice cakes, and leafy greens can increase the instability of the agni. In low agni, the digestive fire burns lower and slower. Overfeeding this agni will smother the fire and cause feelings of sluggishness. People with more earth and water elements in their constitution (Kapha-types) will be influenced by their cool and heavier nature. Low agni can burn more steadily if large meals or foods like wheat, dairy, meat, and sweets are avoided. A well-spiced diet of smaller, cooked meals with lighter and drier foods is recommended. They may also benefit from missing a small meal on occasion and forgo snacks if they’re able to avoid temptations. Additionally, agni behaves differently throughout day. It’s stronger at midday when the sun is high, diminished during sunrise and sunset, and nearly absent at dark. Therefore, its best to eat the majority of your food during the day when agni is strongest and lighten up meals at other times. Prime time for your agni is between ten in the morning to two in the afternoon and the best time for your most substantial meal. Like the term “supper” suggests, the other meals are merely supplemental. Allowing the agni to rest is important, too. When food is taken too soon after a meal (within one to three hours) or too late in the evening, digestion of your previous meal is disrupted. This can result in a residue of incompletely digested food that becomes fodder for toxic build up. The whole system benefits from a long intermission overnight, allowing the digestive cycle to come to full circle with elimination in the morning. To support DIGEST>>page 46

MODERNHEALTHANDLIVING.COM MARCH 2021 MHL 23

Communication and Hearing Care: Still Essential in our Virtual World Dr. Meredith Klinker, Au. D. Whether it’s through working, learning, or socializing, the pandemic has caused us all to spend more time communicating with each other virtually. While technology has been a great resource during this time in allowing us to continue connecting with others, communicating through phones and screens (not to mention masks) creates some unique challenges, especially for those with hearing loss. Maybe you find it difficult to hear all of the conversation bouncing back and forth in your office meeting or family zoom call, or maybe you’ve noticed that a friend or loved one is struggling to keep up. Whether you’re masked up in person or connecting long distance, here are some tips and resources to help make communication easier during this time: Video Chatting • Turn your camera on. We all pay attention to visual cues to understand each other, and those with hearing loss often rely on these more. If you’re on a video call, simply having your cameras turned on can make a big difference. Make sure that as you’re speaking, your face and mouth are visible in the camera frame. • Automatic Captioning. Services like Microsoft Teams, which is often used in workplaces, or Skype, have live automatic captioning available to turn on with the click of a button within your meeting options. While these captions are not always perfect, they can help add to the spoken and visual cues when something is missed. In order to optimize live captioning, make sure that only one person is speaking at a time, and try to speak slightly slower and more clearly. Also, be sure that you are close enough to the microphone on your phone or computer. Zoom does not allow for automatic captioning but has an option for a meeting participant or a captioning service to provide live captions. • Optimize your environment. Try to minimize background noise by turning off other sound sources like the radio and TV and searching out a quiet spot in your home whenever possible. Using headphones may also help, as they eliminate any

24 MHL MARCH 2021

distance between you and the sound source, and they can help block out external noise. If you do use headphones, make sure that you’re choosing a safe volume. If your headphone volume is near the top of your volume range, you’ve likely entered a threshold that could potentially damage your hearing. Masks • Considering a hearing test. While masks are important in keeping us safe, they reduce the volume of a speaker’s voice and hide their mouth, which poses a challenge. While we all use visual cues to some extent, if you have found yourself asking for frequent repetitions or straining to hear a masked speaker, it’s very possible you have a hearing loss that you may not have noticed previously. Consider seeing an audiologist, who can test your hearing and work with you to find the best options to treat your hearing loss. • Clear masks. A quick internet search will provide many options for masks that have a clear pane over the wearer’s mouth. If you have a regular communication partner who has hearing loss, consider purchasing this type of mask—it can make conversation a lot easier! For hearing aid users • Bluetooth. Many newer hearing aids allow wearers to directly connect to their cellphone and other devices (tablets, etc.) using Bluetooth, streaming the sound directly to the wearer’s ears. The ability to connect directly is dependent on the specific hearing aid, as well as the device you wish to connect it to. If you have questions about whether your hearing aids can stream from a device, you can contact your audiologist. Many hearing aid manufacturers also have connectivity helplines where they will answer questions and talk you through the process. • Accessories. If you have hearing aids that are not compatible to stream directly from your device, there are accessories available through your audiologist that can help facilitate streaming. Having an improved sound quality direct to your hearing aids can play a crucial part in your phone call or meeting going smoothly. If you don’t have a hearing loss, remember that you will encounter others, both virtually, and out in the world, that do. Remember to be patient when others ask for repetitions and try to rephrase what you said instead of simply repeating. Be sure to directly face whomever you’re speaking with, and make sure your face is visible in the camera when meeting virtually. Slowing down your rate of speech can also be helpful, but it’s not necessary to speak more loudly than your typical volume unless someone requests that you do. These changes seem small, but they can make a world of difference when it comes to successful pandemic communication. About HEAR Wisconsin HEAR Wisconsin helps babies, children and adults with hearing loss eliminate communication barriers through services, technology and education. Formerly known as the Center for the Deaf and Hard of Hearing, we’ve been around for 95 years, making a quiet yet incredible difference in thousands of lives! Our programs respect diversity, communication choice, foster independence, and transform lives. HEAR Wisconsin provides hearing screening; hearing evaluations; assistive technology assessments; early intervention services; and more. Contact us to learn more at 414.604.2200 or info@hearwi.org.

A POSITIVE GUIDE TO THE NEXT PHASE OF LIFE

MODERN HEALTH AND LIVING Senior

Lifestyles

MARCH 2021 MHL 25

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

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Senior housing has come a long way over the years. Starting approximately 30 years ago, this industry saw new options develop to meet the demands of a growing senior population. Initially limited in its offerings, there is now a plethora of senior housing options available. With more and more baby boomers getting ready to retire, the senior housing market is growing with new senior housing developments. Some baby boomers are looking into senior housing options for themselves, while others are looking for communities that can help care for their aging parents. Finding the right option comes down to knowing what’s available and understanding the needs of the person who is going to be living in the community. Below are descriptions of the various senior housing options available and the segments of the senior population that they serve. Independent Senior Housing For seniors who are tired of maintaining their own home or looking to down-size, independent senior housing is ideal. Those looking to move into an independent senior living community have two choices. One is to purchase a senior condominium and the second is to rent a senior living apartment. Both provide independent, active seniors with the freedom they enjoy, but without all of the burdens of home ownership like mowing the lawn, shoveling the snow, or making home repairs. Some independent senior communities have also adapted a lifestyle approach, including such amenities as a salon and spa, golf course, on-site restaurants, on-site shopping, housekeeping and more. Assisted Living Assisted living provides a great alternative for seniors who need some additional help with medication, grooming, dressing, eating, etc. Assisted living has two options including; Residential Care Apartment Communities (RCAC),

which allows seniors to live in their own apartment, but only offers 28 hours of care, and Community-Based Residential Care Facility or CBRF. This type of community is an ideal living option for seniors who need more assistance that what can be provided by an RCAC, offering care 24 hours a day, seven days a week. Assisted living communities tend to offer more of a residential, home-like environment, as well as provide meals, social activities, housekeeping and transportation. Specialized Care Community There are some CBRFs that specialize in caring for one kind of illness. One of the most common is an Alzheimer’s or memory impairment care community. In specialized assisted living communities, the environment, staff and programming is specifically designed to meet the unique needs of those individuals who are living there. Like a non-specialized assisted living community, a specialized care community also provides 24/7 care, social programming, meals, housekeeping and transportation are generally provided. Nursing Home This is probably the most commonly known, but often confused type of senior living option. It’s also one of the only options that used to be available to seniors. Nursing homes provide 24-hour skilled nursing services for seniors who need rehabilitation after a surgery, or require care for issues like feeding tubes. The levels of hospitality services in nursing homes vary greatly depending on their targeted clientele. Whether you’re looking to down-size your home or a community to meet the needs of an aging parent, there is a senior living community to meet your needs. Being prepared and understanding the options available will help you to choose what type of senior living community is best for you or your loved one.

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Senior Living that Thrives

in Drexel Town Square

INDEPENDENT LIVING • ASSISTED LIVING • MEMORY CARE Live the Waters lifestyle in the heart of Drexel Town Square, where neighbors become friends and superior customer service meets outstanding care. We handle the big things. And the little things. So you can focus on what you enjoy.

Call 414-395-5381 or visit TheWatersSeniorLiving.com/oak-creek to find out about upcoming events or schedule an in-person or virtual tour. 8000 South Market Street, Oak Creek, WI 53154

7 Nutrition and Healthy Eating Tips for Seniors (and Everyone!)

Make healthy eating a priority during National Nutrition Month Discover more about each of these nutrition and healthy eating tips below. Eat the rainbow The National Council on Aging (NCOA) suggests eating a diverse diet rich in lean protein, fruit and veggies, whole grains, and low-fat dairy. Look for red, orange, yellow, green, blue, and even purple foods that will make your plate look like a rainbow! Find a selection of delicious dishes featuring colorful foods in these healthy spring recipes or check out the healthy eating tips in this article on how to add more fruits and vegetables into your diet.

Looking for healthy eating inspiration? Our blog offers more healthy recipes for soup, pumpkin, oatmeal, pizza, breakfast, and much more. Look for important nutrients Essential nutrients are compounds that your body can’t make enough of on its own, so you want them to be included in the food you consume. Potassium, calcium, vitamin D, vitamin B12, minerals, and dietary fibers are just some of the nutrients that are especially vital for older adults. Monitoring your intake of these and other essential nutrients is another healthy eating tip that can help you meet your nutrition needs, maintain energy levels, and stave off some health complications. Find more recommendations on which nutrients to include in your diet on the American Heart Association site. Follow recommended serving sizes The amount of food on your plate is often as important as what is on your plate to keep you healthy. Follow the recommended serving sizes for your age group, as they can change over time. The U.S. Department of Agriculture’s ChooseMyPlate website can also help you round out your diet with nutritious portion sizes and healthy eating tips at every stage of life. Before making any drastic changes to your diet, you should check with your doctor or nutritionist to determine the best portion sizes for your health goals. Indulge in sweets wisely If you love a little sweet snack after a meal, experts say go for it! A daily 100or 200-calorie indulgence can have its place in a healthy diet. As is often the case, moderation is the key. Reducing fat and sugar may help lower the risk of developing heart disease and obesity, while also helping your body retain the nutrients from the healthy foods you’re eating. Do you have a sweet tooth? Here are some healthy dessert recipe substitutes that are just as tasty and mouthwatering as your favorites! Limit or avoid processed foods While processed foods may seem convenient, they can often contain additional salt, sugar, and other ingredients that don’t help your body get the nutrients it needs. Limiting these foods – or cutting them out – can help boost energy and immunity, improve sleep, promote brain health, enhance muscle tone, stabilize blood sugar, and slow down the aging process. Here are a few easy ways to reduce processed foods in your diet: Swap your morning bowl of cereal with a homemade smoothie or steel-cut oats Instead of going for the flavored coffee creamers, consider using a splash of whole EATING>>page 46

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30 MHL NOVEMBER 2020

“Senior Moments” – The Memory Issue

Where are my keys? Did I buy what I actually stopped at the store for? What day is it? Remember the days when you never asked these questions because “senior moments” were not part of the normal day. If you are reading this article because you are concerned about your ability to recall, you may not have to worry. Surveys show that if you are concerned about memory loss it is most likely due to a stressful

time, aging, illness or distraction. However, those who do not worry about memory loss are more likely to be suffering from dementia. According to a John Hopkins Special Report on age-associated memory impairment there are a number of things you can do to improve the chances of keeping your memory sharp. 1. Stay mentally active – learn something new, volunteer, do crossword puzzles, read. 2. Stay physically active – exercise increases the blood flow to the brain resulting in clear thinking. Walking or an exercise program for 30 minutes a few days a week is all it takes. 3. Rule out other causes of memory loss – check with your doctor memory loss could be due to a medication, hearing loss, depression, thyroid dysfunction, vitamin deficiency or stress which are all treatable. 4. Do not smoke – smokers over age 65 are 3.7 times more likely to experience mental decline. 5. Limit alcohol consumption – experts recommend no more than one drink a day for women and two per day for men. 6. Place commonly lost items in the same spot – get into the habit of putting your keys, glasses or other important items in the same location every time. 7. Write things down – keep a to do list and add numbers or important dates as necessary. 8. Say words out loud – hearing can increase recall. Repeating a persons name right away can help you remember. ..“Hello Mary, it is nice to meet you”. 9. Group items using mnemonics – which is a technique used to enhance memory. Associate what you are trying to remember with something that is familiar or paint a mental picture until you see it clearly. Try to alphabetize a list or put it to song. 10. Use memory aids – notepads, cell phone alarms and voice recorders can all assist in keeping track of important information. 11. Use visual images – to remember a name create a story and picture the person acting out their name. Mrs. Baker could be making a batch of cookies. 12. Stop worrying – Concentrate and relax. Use a deep breathing or muscle relaxing technique to keep the stress and anxiety levels low so you can think clearly. Age associated memory loss is common and is not necessarily a sign of a serious neurologic disorder. See your doctor with any ongoing concerns you may have. Build the above suggestions into your day and create an atmosphere for creative thinking, learning and activity. The more you challenge your mind the sharper it will remain. For more information contact Tudor Oaks 414-525-6500.

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.

MARCH 2021 MHL 31

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WHO IS AT RISK? People who live in Wisconsin and spend most of their time indoors.

VITAMIN D DEFICIT Affects More Than Bones Many conditions other than osteoporosis are affected by vitamin D status which have been labeled as “age related” conditions and include falling, overactive bladder, swallowing difficulties, worsening lung function, macular degeneration and cognitive decline. FALLING: The risk of falling is increased by orthopedic disabilities, visual impairment, central or peripheral neurological problems and muscle weakness, which may be the main risk factor. In randomized trials it was shown that vitamin D reduced the risk of falling by 22%. OVERACTIVE BLADDER: Bladder problems which are frequently related to poor coordination of the muscles used to control urination may also be associated with muscle weakness. Overactive bladder affects 30-40% of adults older than 75 years of age and is defined as urinary urgency with or without incontinence, usually with frequency, even during the night. In a study of nearly 6,000 community-dwelling women aged 40 years or older, women with the highest levels of vitamin D intake had the lowest risk of developing overactive bladder. DIFFICULTY SWALLOWING: Up to 40% of individuals older than 60 years have problems swallowing, which can lead to malnutrition, or aspiration pneumonia. Difficulty swallowing associated with aging was usually seen with diseases such as Parkinson’s or stroke, but more recent work has shown that even normal healthy adults swallow more slowly and generate lower tongue pressures than do younger adults. No current research has been published on vitamin D status and risk of swallowing difficulty. PULMONARY FUNCTION: Both the forced expiratory volume fter taking a deep breath and forced vital capacity are known to decline with aging. In a study of people in the National Health and Nutrition Examination Survey III who were aged 60 years or older, measures of lung function were significantly higher among people with the highest level of vitamin D. AGE-RELATED MACULAR DEGENERATION: In a yet-to-be published study involving 7,752 people who participated in a federally funded survey, the risk of developing age-related macular degeneration declined when an individual had higher levels of vitamin D. DEMENTIA/COGNITIVE DECLINE: In a small study, deficient and extremely low levels of vitamin D were found in women with Alzheimer’s disease when compared to women of the same age without Alzheimer’s. Information on the study that was presented at a conference showed that higher scores on the Mini-Mental examination in 32 patients in a memory clinic were significantly and positively related to higher vitamin D concentrations. WHO IS AT RISK? People who live in Wisconsin and spend most of their time indoors. People with a previous low-impact fracture related to osteoporosis should be tested for Vitamin D. Note: Seniors who vacation in south and spend a lot of time on the golf course are probably NOT at risk A simple blood test can measure the amount of Vitamin D in the blood. Individuals should fast for at least 4 hours before the test. Low levels indicate a deficiency in vitamin D which could be the result of inadequate exposure to sunlight, low levels of vitamin D in the diet, inadequate adsorption or other conditions that your physician can identify. Vitamin D deficiency may lead to low blood calcium levels which in turn can lead to thin or weak bones (osteoporosis).

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34 MHL MARCH 2021

LISTEN UP! NOISES CAN DAMAGE YOUR HEARING Sounds surround us. We enjoy many of them—like music, birdsong, and conversations with friends. But loud or long-lasting noises—from motors, power tools, and even headphones—can permanently damage your hearing. Take steps to protect your ears from harmful noises. Loud noise is one of the most common causes of hearing loss. An estimated 26 million Americans between the ages of 20 and 69 already have irreversible hearing loss caused by loud sounds. And up to 16% of teens have hearing loss that may have been caused by loud noise. “Noise damage can begin at any age, and it tends to accumulate over time. That’s why avoiding excess noise is so critical,” says Dr. Gordon Hughes, a clinical trials director and ear, nose, and throat specialist at NIH. “Hearing loss caused by noise is completely preventable.” For adolescents, music players with headphones are a common source of noise exposure. “With adults it mayad_Layout be power1tools, lawn mowers, snow final 1/2 pg bridgeway healthwise 3/23/12 11:18 AM Page 1 blowers, and other

sources of that type,” Hughes says. “Workplace noise—like farm machinery, construction, and noises associated with military service—may also cause problems.” Noise-related hearing loss can arise from extremely loud bursts of sound, such as gunshots or explosions, which can rupture the eardrum or damage the bones in the middle ear. This kind of hearing loss can be immediate and permanent. But most noise-related hearing problems develop slowly over time, with ongoing exposure to loud sounds. Loud noises can injure the delicate sensory cells—known as hair cells—in the inner ear. “These cells have little hair-like tufts on one side,” Hughes says. Hair cells help to convert sound vibrations into electrical signals that travel along nerves from the ear to the brain. These cells allow us to detect sounds. But when hair cells are damaged and then destroyed by too much noise, they don’t grow back. So hearing is permanently harmed. Sometimes loud noises can cause tinnitus—ringing in the ears that lasts anywhere from a brief period to a lifetime. Loud noises can also cause temporary hearing loss that goes away within hours or a couple of days. “But some research suggests that even though the symptoms disappear, there may be molecular or chemical abnormalities that build up and cause potential for long-term damage to hearing,” Hughes says. It’s best to avoid loud noises when possible. But how loud is too loud? Sound is measured in units called decibels (dB). Sounds less than 75 dB are unlikely to harm hearing. Normal conversation, for instance, measures about 60 dB. A typical hair blow dryer has an intensity of about 85 dB, but if they’re used for just brief periods, they’re unlikely to damage hearing. However, long or repeated exposure to sounds at or above 85 dB can cause problems. The louder the sound, the quicker the damage. “At maximum volume, an audio player with ear buds might produce 105 dB. There’s potential for noise damage to occur at barely 30 minutes of exposure,” Hughes says. A siren may be 120 dB, a rock concert 110 dB, a motorcycle 95 dB, and a lawn mower 90 dB. All these have the potential to harm hearing over time. “Wear ear protection such as ear plugs if the sound can’t be avoided. Or just get away from the sound, or reduce it, like turning down the volume on an audio player,” Hughes says. Foam insert earplugs can keep some sound intensity from reaching the eardrum, as can protective earmuffs, available at hardware and sport stores. For better ear protection, talk with a hearing specialist about getting a custom-fitted ear mold. Finally, don’t forget to protect the ears of children who are too young to protect their own. And get a hearing test if you think you or a loved one might have hearing loss.

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36 MHL MARCH 2021

7 Ear Health Tips for Everyday You can start by learning about ways to protect your hearing and adopting our ear health tips into your daily routine!

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These ear health tips provide a variety of ways to protect your hearing.With spring coming up, love is in the air — making it a perfect time to practice a little self-love too. You can start by learning about ways to protect your hearing and adopting our ear health tips into your daily routine! Turn down the volume In today’s technological world, we’re piping sound into our ears constantly, whether it’s from a TV, radio, MP3 player, or another device. Having the volume too high, especially when you’re wearing headphones or earbuds, can damage your hearing over time. Turning down the volume is beneficial for your ears; plus, it can help you appreciate and pay more attention to whatever you’re watching or listening. Wear earmuffs in the winter On cold weather days, we’ll put on multiple layers — big puffy jackets, boots, gloves, scarves — but our ears are often left exposed to the elements! Earmuffs are a perfect winter wardrobe staple: they keep your ears warm, shield them from sleet and snow, and even help protect you from loud sounds in your environment (like snowblowers). Carry earplugs with you Speaking of loud sounds, consider keeping earplugs in your arsenal yearround. You can tuck a small foam pair or two into your purse, wallet, or car console, so you always have a way to protect your ears from dangerous noise levels. If you are able, pack extras to help family, friends, or coworkers benefit from ear protection too! Do ear-healthy exercises Exercise promotes healthy blood flow

to the ears, so it’s important to find ways to stay active each day. Aerobic exercises can get your heart working, yoga moves can keep you flexible, and weight training improves strength and balance, so aim for a healthy balance of several activity types throughout the week! You can also find ways to build exercise into your daily routine, like taking the stairs whenever you’re able. Allow quiet recovery time after a loud event If you have plans to enjoy a loud event such as a concert or fireworks show, make sure to give your ears a long, quiet break afterward. It can take two weeks or more for your ears to recover from one high-noise day. Be extra kind to them during this time! Keep your ears clean and dry When it comes to cleaning your ears safely, all you need is a warm, soapy washcloth to wash your outer ears and a towel to pat them dry. It’s important not to insert anything inside your ear, including fingers or cotton swabs. You might be trying to get earwax out when you do this, but instead, you’ll only push it deeper and could cause damage to your sensitive inner ear. If you suspect you have an earwax buildup, visit your doctor or audiologist to have it removed safely by a professional. Manage your stress levels Stress can affect so many parts of our health, and that includes a link to hearing loss. If you notice yourself feeling stressed or anxious more frequently than usual, take some time to ground yourself and practice stress management tips like meditating, eating healthy foods, and connecting with loved ones.

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MARCH 2021 MHL 37

Independent, Senior Communities Let us help you live your best life! 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+

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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.

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PRACTICAL MATTERS Planning for care in the event of a serious illness — You may have some concerns or wishes about your care if you become seriously ill. If you have questions about what choices you have, ask your doctor. You can specify your desires through documents called advance directives, such as a living will or health care proxy. One way to bring up the subject is to say: “I’m worried about what would happen in the hospital if I were very sick and not likely to get better. Can you tell me what generally happens in that case?” In general, the best time to talk with your doctor about these issues is when you are still relatively healthy. If you are admitted to the hospital or a nursing home, a nurse or other staff member may ask if you have any advance directives. Driving — Driving is an important part of everyday life for many people and making the decision to stop driving can be very difficult. Tell your doctor if you or people close to you are concerned about your driving and why. He or she can go over your medical conditions and medications to see if there are treatable problems that may be contributing to driving difficulties. Vision and memory tests are important. The doctor also may be able to suggest a driver’s education refresher class designed for older drivers. Moving to assisted living — Another hard decision that many older people face is whether or not to move to a place where they can have more help—often an assisted living facility. If you are considering such a move, your doctor can help you weigh the pros and cons based on your health and other circumstances. He or she may be able to refer you to a social worker or a local agency that can help in finding an assisted living facility. Paying for medications — Don’t hesitate to ask the doctor about the cost of your medications. If they are too expensive for you, the doctor may be able to suggest less expensive alternatives. If the doctor does not know the cost, ask the pharmacist before filling the pre-

scription. Then call your doctor and ask if there is a generic or other less expensive choice. You could say, for instance: “It turns out that this medicine is too expensive for me. Is there another one or a generic drug that would cost less?” Tips: Advance Directives Advance directives are written instructions letting others know the type of care you want if you are seriously ill or dying. There are two main kinds: Living wills — A living will records your end-of-life wishes for medical treatment in case you are no longer able to speak for yourself. Living wills typically refer only to life-prolonging treatment when you are close to death. Health care proxies — A health care proxy is named through a “durable power of attorney for health care.” Sometimes this person may be referred to as a representative, surrogate, agent, or attorneyin-fact. A health care proxy is helpful if you do not want to be specific about your end-of-life treatment—you would rather let the health care proxy evaluate each situation or treatment option independently. This type of advance directive is also important if you want your health care proxy to be someone who is not a legal member of your family. Make sure your doctor and family understand your advance directives and your views about end-of-life care. That will help them make the decisions you would want. Sometimes people change their mind as they get older or after they become ill. Review the choices in your advance care directives from time to time and make changes as needed. Advance care directives are legally valid everywhere in the United States, but laws concerning them vary from state to state. Forms approved for the state you live in are available from many different health care organizations and institutions. Make sure that the form you choose is legal in your home state and any other state that you may live in for part of the year. Your doctor may also be able to refer you to a medical assistance program that can help with drug costs.

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Get your blood pumping with these exercises No matter your level of ability, these cardio exercises for seniors are great low-impact options for staying fit.In honor of National Heart Month, here are some simple, everyday cardio exercises for seniors that can help keep your heart healthy. Before trying any new exercise, always check with your doctor to be sure it is safe for you. Brisk walking Simply going for a nice long walk at a brisk pace can do wonders for your heart health! Regular walking lowers blood pressure and improves circulation, in addition to a host of other health benefits. Explore nature trails in your area or take a couple of laps around your block each morning to get fresh air and admire the scenery. Dancing You don’t have to be on an official dance floor to break out your moves to music! Whether your style is ballroom, swing, or even just “make it up as you go along,” dancing is an exercise with full-body benefits. The movement gets your heart pumping, while the various steps help improve your strength and balance. Check out our list of dance exercises for seniors here. Playing with pets or grandkids Dogs and children share one big thing in common: they love to move and run. If you have a furry friend or a visiting grandkid, even just playing together can be a simple and fun form of exercise! Here are some fun ideas for exercising with your dog, including tug-of-war and frisbee. With grandkids, ideas will come naturally, whether you’re flying kites, playing hide-and-seek, or enjoying lawn games. Swimming Swimming is an excellent cardio exercise for seniors because it’s easy on the joints while still providing a challenging workout. You can do laps solo with various strokes or take a water aerobics class for your pool workout. Following a home exercise video Home exercise videos are great ideas for the wintertime when you may be stuck indoors more than usual. You can find an expansive variety of exercise videos to follow on YouTube or buy a workout DVD to play on your TV. Check out these athome exercises to start! Bicycling Riding a bike has a host of benefits for seniors, including improving walking efficiency to the same level as people in their twenties! It’s another great low-impact choice for your joints, whether you’re enjoying an outdoor bike path or pedaling on a stationary bike. If you are using a traditional bike, don’t forget your helmet! Stair climbing If you have a two-story house or a basement, this is one exercise option that’s (literally) built right in! Every little bit of exercise helps, including simply walking up and down the stairs in your home. That extra trip up and down can get your heart pumping. Be sure to take it easy on the stairs, however, if you have any balance concerns. Next, check out our other helpful heart health tips on the CapTel blog and prep some heart-healthy foods to enjoy after your workout!

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MARCH 2021 MHL 41

5 Tips: Natural Products Used for Common Aging-Related Conditions

Many older adults are turning to complementary and integrative health approaches to promote health and well-being. Natural products, often sold as dietary supplements, are frequently used by many older people despite safety concerns or a lack of

42 MHL MARCH 2021

evidence to support their use. Although many people believe that natural products are safe, these products can contain pharmacologically active compounds and may interact with prescription medicines or have side effects and risks. Check out what the science says about natural products for these common aging-related conditions, and talk to your health care provider if you are considering taking a natural product. And for information about mind and body approaches for common aging-related conditions, be sure to check out these tips. Osteoarthritis. Findings from studies of glucosamine and chondroitin sulfate— taken separately or together—suggest that they do not provide much, if any, meaningful improvement of pain or function for osteoarthritis (OA). Independent clinical practice guidelines published in 2012 by the American College of Rheumatology, and in 2010 by the American Academy of Orthopaedic Surgeons recommend not using glucosamine or chondroitin for OA. Cognitive decline and Alzheimer’s disease. Although natural products containing fish oils or ginkgo biloba have been widely marketed to improve memory and sharpen the mind, there is a lack of evidence to support the use of these products for the prevention of cognitive decline or dementia. Sleep problems. Current research suggests that melatonin (a hormone known to shift circadian rhythms) may be useful in treating several sleep disorders, such as jet lag, delayed sleep phase disorder, and sleep problems related to shift work. Guidelines from the American Academy of Sleep Medicine recommend the use of melatonin supplements to promote daytime sleep among night shift workers. The guidelines also recommend melatonin to reduce symptoms of jet lag and improve sleep following travel across multiple time zones. Menopausal symptoms. Many natural products, such as black cohosh, have been studied for their effects on menopausal symptoms, but there is little evidence that they are useful. While some herbs and botanicals are often found in over-the-counter formulas and combinations, many of these combination products have not been studied. It’s also important to know that because natural products used for menopausal symptoms can have side effects and can interact with other botanicals or supplements or with medications, research in this area is looking at safety as well as effectiveness. Benign prostatic hyperplasia (BPH). Although several small studies have suggested modest benefit of saw palmetto for treating symptoms of BPH, a large study evaluating high doses of saw palmetto found that saw palmetto was not more effective than placebo for treatment of urinary symptoms related to BPH.

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SMELL AND TASTE - SPICE OF LIFE Your Sense Of Smell Smell is an important sense. Certain smells can help you recall your dad’s cologne or alert you to danger, like smoke from a fire. When you can’t smell things you enjoy like morning coffee or flowers, part of life may seem very dull. As you get older, your sense of smell may fade. Your sense of smell is closely related to your sense of taste. So, when you can’t smell, food may taste bland, and you may lose interest in eating. What Causes Loss Of Smell? Some things can cause a long lasting loss of smell. A head injury, for example, can damage the nerves related to smell. Protect yourself by wearing a seat belt in the car and a helmet when biking. Some problems with smell only last for a short time and may be due to: A cold or flu that causes a stuffy nose that blocks your sense of smell. The ability to smell will come back when you’re better. Allergies that block your sense of smell. Try to avoid things you’re allergic to, like pollen and pets. Talk to your doctor about how to manage your allergies. A harmless growth (called a polyp) in the nose or sinuses that gives you a runny nose. Having the growth removed may help. Some medications like antibiotics or blood pressure medicine may affect your sense of smell. Ask your doctor if there is another medicine you can take. Radiation and chemotherapy treatments. Your sense of smell may return when treatment stops. Sometimes, loss of the sense of smell may be a sign of a more serious disorder, such as Parkinson’s disease or Alzheimer’s disease. Be sure to tell your doctor about any change in your sense of smell. Smells Can Keep You Safe It’s important to be aware of odors around you. You need to be able to smell: Smoke—check your smoke detectors once a year to make sure they work. Gas leaks—make sure you have a gas detector in your home. Spoiled food—throw out food that’s been in the refrigerator too long. Household chemicals—make sure there is fresh air where you’re working. Your Sense Of Taste There are tiny taste buds all over your mouth—on your tongue, in your throat, even on the roof of your mouth. What we call “flavor” is based on five basic tastes— sweet, salty, bitter, sour, and tangy. How food smells also makes up its flavor. When food tastes bland, many older people try to improve the flavor by adding more salt or sugar. This may not be healthy, especially if you have medical problems like high blood pressure or diabetes (high blood sugar). When food doesn’t taste right, you may not eat the foods you need to keep you healthy. This can cause health problems such as: Weight loss Social isolation Depression Eating food that is good for you is important to your health. If you have a problem with how food tastes, be sure to discuss it with your doctor. What Causes Your Sense Of Taste To Change? There are many things that can cause you to lose your sense of taste. Most of the time, you can do something to regain taste. Some medications can change the way food tastes. These include some antibiotics and medicines to lower cholesterol and blood pressure. Other medications can make your mouth dry. Having a dry mouth can cause food to taste funny and make it hard to swallow. If you think a medicine is changing how your food tastes, talk to your doctor before you stop taking your medicine. Gum disease, dentures, and some infections can leave a bad taste in your mouth that changes the way food tastes. You may prevent this problem by brushing your teeth, flossing, and using mouthwash. If you have a bad taste in your mouth that won’t go away, talk to your dentist.

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MARCH 2021 MHL 43

AGING AND YOUR EYE

Steps to Protect Your Eyesight Have your eyes checked regularly by an eye care professional—either an ophthalmologist or optometrist. People over age 65 should have yearly eye exams. During this exam, the eye care professional should put drops in your eyes that will widen (dilate) your pupils so that he or she can look at your inner eye. This is the only way to see some common eye diseases that have no early signs or symptoms. If you wear glasses, your prescription should be checked too. See your doctor regularly to check for diseases like diabetes and high blood pressure. These diseases can cause eye problems if not treated. SEE AN EYE CARE PROFESSIONAL RIGHT AWAY IF YOU: Suddenly cannot see or everything looks dim

See flashes of light Have eye pain Experience double vision Have redness or swelling of your eye or eyelid Protect your eyes from too much sunlight by wearing sunglasses that block ultraviolet (UV) radiation and a hat with a wide brim when you are outside. Common Eye Problems The following common eye problems can be easily treated. But, sometimes they can be signs of more serious issues. Presbyopia (prez-bee-OH-pee-uh) is a slow loss of ability to see close objects or small print. It is normal to have this as you get older. People with presbyopia often have headaches or strained, tired eyes. Reading glasses usually fix the problem. Floaters are tiny specks or “cobwebs” that seem to float across your vision. You might see them in well-lit rooms or outdoors on a bright day. Floaters can be a normal part of aging. But sometimes they are a sign of a more serious eye problem such as retinal detachment. If you see many new floaters and/or flashes of light, see your eye care professional right away. This is a medical emergency. Tearing (or having too many tears) can come from being sensitive to light, wind, or temperature changes or having dry eyes. Wearing sunglasses may help, as might trying eye drops. Sometimes tearing is a sign of a more serious eye problem, like an infection or a blocked tear duct. Your eye care professional can treat these problems. Eyelid problems can come from different diseases or conditions. Common eyelid problems include red and swollen eyelids, itching, tearing, and crusting of eyelashes during sleep. These problems may be caused by a condition called blepharitis (ble-faRI-tis) and treated with warm compresses and gentle eyelid scrubs. Eye Diseases And Disorders The following eye conditions can lead to vision loss and blindness. They may have few or no symptoms early on. Regular eye exams are your best protection. If your eye care professional finds a problem early, there are things you can do to keep your eyesight. Cataracts are cloudy areas in the eye’s lens causing blurred or hazy vision. Some cataracts stay small and don’t change your eyesight a lot. Others become large and reduce vision. Cataract surgery can restore good vision. It is a safe and common treatment. If you have a cataract, your eye care professional will watch for changes over time to see if you would benefit from surgery. Corneal diseases and conditions can cause redness, watery eyes, pain, problems VISION>>page 46

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44 MHL MARCH 2021

FOUR WAYS TO BE ACTIVE To get all of the benefits of physical activity, try all four types of exercise — (1) endurance, (2) strength, (3) balance, and (4) flexibility. Try to build up to at least 30 minutes of activity that makes you breathe hard on most or all days of the week. Every day is best. That’s called an endurance activity because it builds your energy or “staying power.” You don’t have to be active for 30 minutes all at once. Ten minutes at a time is fine. How hard do you need to push yourself? If you can talk without any trouble at all, you are not working hard enough. If you can’t talk at all, it’s too hard. Keep using your muscles. Strength exercises build muscles. When you have strong muscles, you can get up from a chair by yourself, lift your grandchildren, and walk through the park. Keeping your muscles in shape helps prevent falls that cause problems like broken hips. You are less likely to fall when your leg and hip muscles are strong. Do things to help your balance. Try standing on one foot, then the other. If you can, don’t hold on to anything for support. Get up from a chair without using your hands or arms. Every now and then walk heel-to-toe. As you walk, put the heel of one foot just in front of the toes of your other foot. Your heel and toes should touch or almost touch. Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back the car out of your driveway. Stretch when your muscles are warmed up. Don’t stretch so far that it hurts. Who Should Exercise? Almost anyone, at any age, can do some type of physical activity. You can still exercise even if you have a health condition like heart disease or diabetes. In fact, physical activity may help. For most older adults, brisk walking, riding a bike, swimming, weight lifting, and gardening are safe, especially if you build up slowly. But, check with your doctor if you are over 50 and you aren’t physically active. Other reasons to check with your doctor before you exercise include: Any new symptom you haven’t discussed with your doctor Dizziness or shortness of breath Chest pain or pressure or the feeling that your heart is skipping, racing, or flut tering Blood clots An infection or fever with muscle aches Unplanned weight loss Foot or ankle sores that won’t heal Joint swelling A bleeding or detached retina, eye surgery, or laser treatment A hernia Recent hip or back surgery Safety Tips Here are some things you can do to make sure you are exercising safely: Start slowly, especially if you haven’t been active for a long time. Little by little, build up your activities and how hard you work at them. Don’t hold your breath during strength exercises. That could cause changes in your blood pressure. It may seem strange at first, but you should breathe out as you lift something and breathe in as you relax. Use safety equipment. For example, wear a helmet for bike riding or the right shoes for walking or jogging. Unless your doctor has asked you to limit fluids, be sure to drink plenty of fluids when you are doing activities. Many older adults don’t feel thirsty even if their body needs fluids. Always bend forward from the hips, not the waist. If you keep your back straight, you’re probably bending the right way. If your back “humps,” that’s probably wrong.

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MARCH 2021 MHL 45

SOUL<<page 21 ers to live from this place alongside us. It offers us all the courage to be authentic and to allow for transformation. Maybe we were born for this this time, and we created this illness to seek meaning like never before. Maybe our healing lies in weaving meaning from this ill time, to finally seize the opportunity to transform ourselves into a world we have always longed for. © DIGEST<<page 23 this natural timing, the best aid is a cup of warm water first thing upon waking. Food choices are important and so is a regular routine around eating and sleeping. The practice of rituals around daily cycles helps to calm the mind and nervous system. Eating meals around the same time every day and maintaining a healthy sleep cycle most of the time is a soothing antidote to stressful schedules and fastpaced lives. In Ayurveda, how you digest food is just as important as what you eat. If you’re experiencing digestive difficulty, Ayurveda can help you understand what you’re body is telling you and offers many balancing approaches. It can help you maintain or reclaim your health by making healthy choices every day. With the power of knowledge and awareness from your own learning or with the guidance of an Ayurvedic Practitioner or Counselor, you can cultivate balance starting in the digestion and eventually your whole being. EATING<<page 29

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46 MHL MARCH 2021

or plant-based milk with a sprinkle of cinnamon Eat an orange or grapefruit instead of drinking the juice form Top your salad with lemon juice and olive oil instead of store-bought dressing Snack on fresh fruit, nuts, veggie slices, hardboiled eggs, or seasoned chickpeas instead of pre-packaged chips, cookies, and snack bars Try prepping and freezing your own meals instead of buying freezer meals at the grocery store. Stay hydrated More than 60% of the human body is made of water, making the amount of H20 you drink important for healthy nutrition as well. Healthy hydration is especially critical for seniors because the body begins to conserve less water with age. Follow these helpful tips on our blog to ensure you stay hydrated and healthy. Have breakfast The “most important meal of the day” is essential because it helps kickstart your metabolism and provide the necessary fuel to get your body through the day. For those struggling to make time for breakfast, we recommend these grab-and-go breakfast ideas that pack healthy nutrition into each bite. These nutrition and healthy eating tips for seniors (and anyone!) can help you feel your best. As always, be sure to check with your doctor or nutritionist before making any drastic dietary changes. If you or someone you care about struggles to hear over the phone, call 800.233.9130 or visit CapTel.com today to discover how a captioned phone for hearing loss can help.

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with vision, or a halo effect of the vision (things appear to have an aura of light around them). Infection and injury are some of the things that can hurt the cornea. Some problems with the cornea are more common in older people. Treatment may be simple—for example, changing your eyeglass prescription or using eye drops. In severe cases, surgery may be needed. It generally works well and is safe. Dry eye happens when tear glands don’t work well. You may feel itching, burning, or have some vision loss. Dry eye is more common as people get older, especially for women. Your eye care professional may tell you to use a home humidifier, special eye drops (artificial tears), or ointments to treat dry eye. In serious cases, special contact lenses may help. Glaucoma comes from too much fluid pressure inside the eye. If not treated, it can lead to vision loss and blindness. People with glaucoma have no early symptoms or pain. You can protect yourself by having regular dilated eye exams. Glaucoma can be treated with prescription eye drops, lasers, or surgery. Retinal disorders are a leading cause of blindness in the United States. Retinal disorders that affect aging eyes include: Age-related macular degeneration, or AMD. AMD can harm the sharp vision needed to see objects clearly and to do common things like driving and reading. During a dilated eye exam, your eye care professional will look for signs of AMD. There are many treatments for AMD. If you have AMD, ask if special dietary supplements could lower your chances of it getting worse.

STEER<<page 11 less, progressive clouding of the natural lens inside the eye that blocks the passage of light needed for vision. The condition is common in older adults, affecting about 60 percent of Americans over age of 60. If the clouding becomes advanced enough, it can cause significant blurring and glare that may make driving dangerous.) HEED THE WARNING “Cataracts aren’t the only eye condition SIGNS that can increase car crash risks. One study The following symptoms often showed that glaucoma patients age 50+ were signal the need for a comprehensix times as likely to have been involved in sive eye examination. a car accident in the previous five years as were members of control groups. They were also more likely to be at fault when a col- *Foggy, fuzzy & blurred vision lision did occur. Why? Because glaucoma can damage the optic nerve, which may *Double vision in one eye lead to potentially dangerous narrowing of *Sensitivity to light and the visual field or ‘tunnel vision,’” reports glare Michael Raciti, MD, an eye care specialist and continuing education lecturer for local *“Starburst” effects by lights *Difficulty driving at night vision and health care providers. Have Regular Eye & Health Exams *Frequent changes to *“Regular eye exams are important for glass es or contact lens protecting your vision and the safety of you, prescriptions your passengers, and fellow travelers on the road. Don’t jeopardize anyone’s safety or *Color changes of the pupil the privilege of owning a driver’s license by *Holding objects closer to driving with vision that is worse than the lesee gal limit. Your eye doctor will let you know *Fading or yellowing of if all you need is a stronger prescription, colors medication, surgery, or some other form of treatment to continue safely enjoying driving,” states David Scheidt, OD, past president of the Milwaukee Optometric Society. *Keep up with your regular doctor appointments and health screenings. Treatment of chronic diseases and conditions that cause functional impairments (difficulty turning your head, slow reaction times, etc.) are another way to reduce accident rates. You should also review with your doctor and/or pharmacist the effects of any medications on your driving ability. Free educational booklets & information The physicians quoted above are partners at Eye Care Specialists, a leading ophthalmology practice that provides comprehensive medical, surgical and laser care for virtually every eye condition to more than 185,000 southeastern Wisconsinites. They specialize in the diagnosis and treatment of glaucoma, diabetic eye disease, AMD and cataracts, and have written a series of booklets on these conditions. Call 414-321-7035 and leave a message for FREE copies or to schedule an appointment for a thorough eye exam (usually covered by insurance or Medicare) at their offices in Wauwatosa, West Allis, and downtown Milwaukee. They also offer detailed educational information on their website at www.eyecarespecialists.net. WOMEN<<page 18 moderate amounts of healthy fats such as nuts, seeds and olive oil. 2. Get adequate amounts of fiber. Fiber is crucial for regulating daily bowl movements. Since estrogen is excreted through the stool, ensuring proper elimination is key – 2 tbsp of freshly ground flax seeds per day is a great for this. 3. Maintain an optimal weight and exercise regularly. 4. Reduce or avoid alcohol consumption. Alcohol interferes with your liver function, and when this happens it will not be able to effectively clear your body of the excess estrogen. It also increases your likelihood of gaining weight. 5. Add soy to your diet in the form of edamame, miso, tofu and tempe. Soy can block the effects of the estrogen in your body. For example, if you have too much estrogen in your body, soy actually blocks estrogen’s effect on the cells. 6. Choose environmentally safe cleaning and self-care products. www.ewg.org is a great resource for this. Chemicals that are known to disrupt the hormone system and that mimic estrogen in the body are worth avoiding as much as possible. Look out for parabens (cosmetics), phthalates (plastics), bisphenol-A (plastics, metal cans), formaldehyde (furniture), cadium (cigarettes), and pesticides and herbicides. 7. And last but not least, take steps to decrease stress in your life. This is always easier said than done, but learning how to relax and have some fun is crucial for well-being. See a Practitioner If you suspect your health condition may be due to estrogen dominance, consider seeing a health practitioner that utilizes natural therapies. Much benefit can be gained from individualized supplement recommendations and treatment with natural therapies.

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