Modern Health and Living June 2021 by Modern Health and Living

MHL

MODERN HEALTH AND LIVING

JUNE 2021 - fREE PUBLICATION

Est 1992

exercises that are good for your heart

7 easy ways to go green 4 Things Longevity Experts Do Every Day for Healthy Aging

summer health guide 8 healthy grilled food ideas senior active living A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

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EDITORS NOTE Summer has just arrived and I am ready for the heat. May had some really hot days and that keeps me hopeful for warm sunny days the entire month of June. I’ve noticed quite a few of my neighbors weeding and getting ready for some planting of their favorite gardens. Don’t forget to wear your sunscreen. I cannot tell you how important it is to protect yourself from those hot rays. Summertime weather should make it easy for you to make a few healthful changes in your life. More than ever people are becoming health conscious. Healthier options are now available in food, housing, gardening, transportation and even clothing. I have been hearing lately how people are really starting to become more health conscious as they grow older. Fitness really should be a part of all of our lives. This is why we have this newspaper. We are here to help you get healthy. We carefully consider the articles we publish and we cover a variety of health related issues in an effort to help you learn about the choices you can make about your health. As always we want to give our senior readers some great articles that help them get the best out of life. We are very interested in staying healthy and we know you are too. We have current health information for you and those you love. Every month, we talk to local health care professionals and try to get that information to you. You need to remember there are regional health issues and by contacting the health professionals here, we can provide you with information that is pertinent to your health. We encourage you to contact us with your suggestions so we can make MHL a better paper for you. Stay healthy!

AmandaLewis

MHL

MODERN HEALTH

JUNE 2021 - fREE PUBLIC ATION

Est 1992

exercises that are good for your heart

AND LIVING

7 easy ways to go green

June 2021 Edtion summer health guide

4 Things Longevity Experts Do Every Day for Healthy Aging

8 healthy grilled foo

d ideas

A GUIDE TO HEALTHY LIVIN

G FOR MEN, WOMEN, CHIL

DREN AND SENIORS

MHL STAFF staff

publishers editor graphic design advertising

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

distribution manager Jerry Kornowski Marlys Metzger travel editor Barry Lewis founder

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

Lewis Media Group | www.modernhealthandliving.com

JUNE 2021 MHL

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Why getting the COVID vaccine is important for your child/teen

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Dr. Jennifer Twente

The COVID vaccine is now approved for ages 12 ys and up. We hope that ages 2-11 will be approved in fall. The medical community used to think children and youth were very low risk for issues from coronavirus. With time, we have learned this is less true than initially thought. Yes, in general, kids and teens who get the virus are more likely to do well than adults, and chronic or grave health issues are relatively rare. But there has been a higher percentage of younger people with long-term significant symptoms and health problems from the virus than we predicted, and there have been more deaths than we expected in this age range. In general, the younger the individual, the less likely they will be to have adverse outcomes (with the exception of children <1-yearold, who are considered high risk). However, we have learned that those who get gravely ill or have chronic medical issues from the virus can be completely unpredictable. Some had asymptomatic infections to start, many were never hospitalized, and the problems were detected later. Pediatric patients can be “long haulers” like we have learned about in the adult populations, and many states are now starting to set up “long hauler” clinics for pediatric patients as well. We are still learning about the longer term issues pediatric patients are experiencing after having COVID. Several currently known issues include: -chronic shortness of breath/coughing/chest pain, and some w/ persistent exercise intolerance (still present >=1 year after infection and counting) -chronic fatigue/mental fogginess/ body or joint aches -chronic headaches -cardiac effects such as myocarditis (heart condition precluding some activities and needing long-term monitoring) -long term complications related to Multisystem Inflammatory Syndrome in Children (MIS-C, https://www.healthychildren.org/English/health-issues/conditions/COVID-19/Pages/covid_inflammatory_condition.aspx) -poor appetite with failure to thrive, some may be related to chronic loss of taste/smell, some related to chronic nausea -psychological effects such as depression and/or anxiety Some parents have been concerned

or apprehensive about the COVID vaccine and have been turning to the internet, friends, family, healthcare providers and/or social media for advice and information. Please make sure you are getting your information from credible sources, and as always, ask us. We’re happy to provide information, direct you to research, and answer questions. The current Pfizer vaccine approved is a messenger-RNA vaccine which means the vaccine supplies the code for a harmless protein that has some elements similar to a COVID protein. The body makes a response to the protein by generating antibodies. The mRNA is destroyed by the cells and the proteins break down and get cleared away, but the antibodies stick around and are ready to respond in case the real COVID virus comes around. The mRNA does not get incorporated into the genome because it is destroyed. When contemplating vaccinating your child against COVID, the decision comes down to a risk/benefit analysis. The chances that a pediatric person could both acquire the virus and have a serious or chronic health condition from the COVID virus is estimated to be much, much higher than any potential risk of the vaccine. We, as pediatricians, received the vaccine as soon we could and were extremely grateful to have had the privilege to get it early. We all vaccinated our children who have qualified, and we all plan to vaccinate our children who are under age as soon as they qualify because we understand how serious this virus is. As more and more things reopen, it will get more difficult to protect our youth from this virus. Therefore, we strongly encourage you to have your child/youth vaccinated mostly for their own sake. Of course, this will also help with community spread. With regard to attending school for elementary school-aged kids/kindergarteners who have to wait for their vaccine, the benefits of being in-person for school with precautions likely outweigh the risks in many circumstances (everyone has their own unique situation, so this may not always be true). If you need help finding the vaccine, you can use Vaccine Finder (www.vaccines.gov), check with local pharmacies and the Wisconsin Center (running until the end of May), or check with your child’s primary care office.

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JUNE 2021 MHL

7 HEALTH BENEFITS OF BLUEBERRIES One of the health benefits of blueberries is that they provide you with antioxidants.There’s nothing quite like eating a juicy, delicious bowl of blueberries on a warm summer day. Not only do these seasonal delights taste good, but they are also packed with a variety of good-for-you nutrients. To celebrate National Blueberry Month, we’re sharing seven health benefits of blueberries. Adding this unique fruit to your daily diet can: Continue reading to learn more about how blueberries can nourish you from the inside out. 1. Deliver healthy antioxidants Blueberries boast the highest antioxidant supply of all fresh fruit. Antioxidants serve several roles in your body, including boosting your immune system. Those found in blueberries, including anthocyanin, vitamin C, copper, and iron, work to amplify your immunity so you can prevent infections. A strong immune system can mean fewer colds, fevers, and other viral and bacterial diseases and infections. 2. Help with digestion Just one cup of blueberries provides your body with 14% of the recommended daily dose of fiber that can help promote digestive regularity and prevent constipation. You can also hold fiber responsible for that feeling of satisfaction and fullness you experience after eating this delicious fruit, which is a health benefit that can help limit impulse eating. 3. Improve skin health Collagen, the support system of the skin, relies heavily on vitamin C and helps

prevent skin damage caused by UV rays, smoke, dust, and pollution. Blueberries are loaded with this skin-healthy vitamin with one cup providing 24% of the recommended daily dose. 4. Promote healthy bones Another health benefit of blueberries is their impact on bone health. They are rich in calcium, iron, magnesium, phosphorus, zinc, and vitamin K, which all work to strengthen bones and maintain bone structure. Low intakes of vitamin K have been linked to a higher risk of bone fracture, so blueberries can help you get your daily recommended dose of these nutrients that can keep your body strong. Check out seven more ways to boost bone strength here. 5. Support healthy blood pressure Several studies have linked blueberry consumption to noticeable reductions in blood pressure. With high blood pressure recognized as one of the risk factors for heart disease, consuming blueberries daily can be a simple – and delicious – way to support your heart health. 6. Boost brain functioning Antioxidants also serve another critical function in the body: they can counteract stresses that accelerate the brain’s aging process. According to research, antioxidants in blueberries tend to accumulate in areas of the brain linked with intelligence. This health benefit of blueberries can enhance memory and improve overall cognitive functioning. Looking to exercise your brain? Try these fun activities to help keep your mind sharp here. 7. Help protect against heart disease and cancer In a 2013 study, eating anthocyanins, the primary antioxidant found in blueberries, was linked to a 32% lower risk of heart attacks. The study found that women who consumed at least three servings of blueberries or strawberries per week had the best results. Additionally, research suggests that antioxidants, like those found in blueberries, can prevent tumors, lower inflammation, and help prevent several types of cancers. Folate, a vitamin that works in DNA synthesis and repair, is also present in blueberries and can prevent the formation of cancer cells from DNA mutations. To help protect your ticker, check out more heart-healthy foods you’ll love here. With these health benefits of blueberries in mind, try these tasty and refreshing recipes from Cooking Light and Bon Appetit this summer and beyond. By adding more vegetables and fruits like blueberries to your diet, you’ll help give your body the gift of good health. For more health and wellness articles to help you feel your best, visit our blog today.

S U M M E R

E A S Y

Get out of the kitchen and into the WILD!

Freshly picked local foods from your community co-op.

4 stores in greater Milwaukee to serve you. Visit

www.outpost.coop

for info. JUNE 2021 MHL

FATHERS DAY GIFT GUIDE

Designed for adventure

Suunto 9 Peak

Paths to getting lost and finding your way back. Experience the most amazing locations with Points of Interest from Suunto app. Plan your routes on Suunto app with sport-specific heatmaps and popular starting points. Suunto 9 Peak and Suunto 9 Baro - Suunto’s flagship range with features for the most demanding outdoor sports and adventures. Tough and durable GPS sports watches with ultimate battery life and barometer. Comes in two sizes to fit every taste and wrist size. Made in Finland. Tough and durable Tested to the extreme, waterproof 100 m. Highest grade of materials: sapphire glass and grade 5 titanium in selected models. Designed for adventure Barometric altitude, route navigation on the watch and sport-specific heatmaps on Suunto app. Built to last Battery life 25 hours with best GPS, up to 170 hours in Tour mode. Passionate about sports Sport expertise and support for over 80 sports (running, cycling, swimming, hiking, and many more). www.suunto.com

More efficiency and good for the enviorment

2021 Toyota RAV4 Prime

Sleek and Chic the Rav4 Prime has edequate cabin space with a modern design making this plug-in a must have for 2021. Toyota managed to fit the massive 18.1kWh battery pack completely below the trunk floor, so there isn’t a space penalty. The Rav4 Prime comes with plenty of power yet has a very quiet smooth ride. Fuel-sipping efficiency is one of the best reasons to purchase this Compact SUV. When the current generation RAV4 Hybrid was launched in early 2019, Toyota set out to shatter the perceptions of what a hybrid vehicle is – and now we’re doing it again. Simply put, the first-ever 2021 RAV4 Prime will break ground as the most powerful RAV4 ever. This new premium, fun-to-drive RAV4 performance model with 302-combined net horsepower, advanced all-wheel drive and exclusive design features make it a cut above the rest. With an ability to do 0-60 mph in a projected 5.7 seconds, the RAV4 Prime is the quickest four-door model in the Toyota lineup. But, it doesn’t end there. The RAV4 Prime also has up to an EPA-estimated 42 miles on battery alone on a single charge, making it the highest EV range of any PHEV SUV on the market. Not to mention, the RAV4 Prime has up to an EPA-estimated 94 combined MPGe. Even more, what sets RAV4 Prime apart from the others is the standard Electronic On-Demand AWD – a versatile vehicle suited for wherever life takes you. With the help of a separate electric motor that powers the rear wheels when needed, the AWD system proactively powers on acceleration startup and also in reduced-traction conditions. And off-pavement, AWD enhances hill-climbing performance. Available in SE and XSE trims, the RAV4 Prime leads the pack with the latest tech and safety features like standard Apple CarPlay, Android Auto and Amazon Alexa compatibility, available 9″ multimedia touchscreen, available Head-Up Display and so much more. www.toyota.com/rav4prime 10 MHL JUNE 2021

FANS WILL HAVE ACCESS TO THE PADDOCK AT THE 2021 REV GROUP GRAND PRIX As the NTT INDYCAR REV Group Grand Prix presented by American Medical Response welcomes fans again at America’s National Park of Speed, June 17-20, attendees will also be able to access the paddock free of charge. Additionally, at this year’s IMSA SportsCar Weekend, August 5-8, all fans will once again be welcome in the paddock, where race teams and drivers prepare the cars that compete on the 4mile, 14-turn circuit. Tickets are now available for both events at www.roadamerica. com “We are fortunate that our fans understood the situation we faced last season, and now they have the opportunity to get closer to the action at Road America,” said Mike Kertscher, Road America’s President and General Manager. “So don’t wait, get your tickets online now, print them at home and get ready for an action-packed summer at America’s National Park of Speed.” The REV Group Grand Prix presented by American Medical Response weekend schedule, June 17-20, will also be bolstered by Vintage Indy and the Radical Cup series, plus two junior development series of the Road to Indy Presented by Cooper Tires, including the Indy Pro 2000, and USF2000, of which many drivers of the NTT INDYCAR SERIES are graduates. Additionally, all first responders including Police, Fire, and EMS will receive FREE access for the entire NTT IndyCar Series REV Group Grand Prix presented by American Medical Response weekend by showing proof of active status at the gate in the form of a department-issued ID or badge. The IMSA SportsCar Championship and IMSA Michelin Pilot Challenge, Au-

gust 5-8, will be one of the most incredible weekends of sports car racing in the world. Fans will get to see the IMSA Michelin Pilot Challenge race on Saturday, with the WeatherTech® SportsCar Championship race on Sunday, plus races from the IMSA Porsche Carrera Cup North America and the Mazda MX-5 Cup. Every general admission ticket includes walk-in access to the paddock. Bicycles must be walked in the paddock, and due to space considerations, golf cart access may be restricted in high-traffic areas. Tickets are available, and fans are welcome. Additional event details, ticket pricing, and camping information can be found at www. roadamerica.com or by calling 800-365-7223. Anyone 16-years-old and under is FREE with a paying adult at the gate. Racing runs rain or shine.

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

2021 ROAD AMERICA RACE SCHEDULE

MotoAmerica Superbike Series & Vintage MotoFest

JUNE 11-13, 2021 MotoAmerica Superbikes are coming June 11-13, 2021. Enjoy practice & qualifying on Friday and all-day racing Sat & Sun with seven classes of road racing – HONOS Superbikes, Supersport, Stock 100, Twin Cup, Junior Cup, King of the Baggers & Mini Cup by Motul. Kids 16 and under get in FREE with a paying adult at the gate! A highlight of the weekend is Vintage MotoFest on Saturday, June 12. Widely regarded as the premier Wisconsin ride-in motorcycle show and party featuring an eclectic mix of Euro, Japanese and American vintage café racers, choppers, sport bikes, racers, supermotos, scooters, and sidecars. All makes and models are welcome; it’s a mash of bikes competing for space alongside dealers and vendors of all things motorcycling. The Vintage MotoFest includes a ride-in-show and competition, food, beer tasting, live bands, stunt show, and premium motorcycle vendors from throughout the region and country.

NTT INDYCAR SERIES REV Group Grand Prix Presented by AMR

June 17-20, 2021 The NTT INDYCAR Series takes center stage as an international lineup of drivers will have their chance to battle it out for glory on one of the world’s most majestic road courses during the REV Group Grand Prix presented by American Medical Response Weekend. The weekend schedule will also be bolstered by Vintage Indy and the Radical Cup series, plus two junior development series of the Road to Indy Presented by Cooper Tires, the Indy Pro 2000, and USF2000, of which many drivers of the NTT INDYCAR SERIES are graduates. For more information visit www.roadamerica.com.

ELKHART LAKE, WI | www.RoadAmerica.com JUNE 2021 MHL 11

June is “National Cataract Awareness Month”

Don’t let poor vision cloud your outlook on life By Cheryl L. Dejewski Even though six out of 10 people over age 60 already have one, most people don’t know the facts about cataracts until they’re “eye-to-eye” with one. Don’t let cataracts keep you from seeing life to the fullest. Educate yourself about cataract signs, risks and removal. Then, ask yourself if it’s time to schedule a comprehensive eye exam. What exactly is a cataract? “A cataract is the clouding of the natural lens located inside the eye behind the pupil,” says Mark Freedman, MD, senior partner at Eye Care Specialists, a local ophthalmology practice recognized for providing advanced medical, surgical and laser treatment of most all eye conditions. “This lens works like a camera lens—focusing light onto the retina at the back of the eye to form the images you see. As you age, protein in the lens may clump together and start to cloud. This is called a ‘cataract.’ As the clouding advances, it can blur or fog vision to the point of inhibiting day-to-day functioning.” Depending on the type of cataract, the clouding may take years or just months to progress. What increases the risk of cataracts? • Age (cataracts develop with time, like age spots & wrinkles) • Diabetes (doubles the risk for cataracts & glaucoma) • Cortisone/steroid use • Sun exposure • Previous eye injury • Smoking How do you get rid of a cataract? “There are no drugs, drops, glasses or exercises that can prevent or cure cataracts,” says Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center and partner at Eye Care Specialists. “The only effective treatment is to make an opening in the eye, surgically remove the cloudy lens (cataract), and replace it with an intraocular lens implant (IOL) to once again focus light rays onto the retina,” adds Rhode, who, along with the rest of the surgeons at Eye Care

Specialists, uses the most advanced techniques to gently break up and remove cataracts through a tiny incision. What are the symptoms? Losing your vision is not a fact of life as you grow older. Schedule an eye exam if you notice: • Foggy, fuzzy, blurred or double vision • Sensitivity to light and glare • “Starbursts” around lights • Holding items closer to view • Needing brighter light to read • Fading or yellowing of colors • Difficulty judging stairs or curbs • Difficulty seeing to drive at night • Vision changes affecting the ability to do tasks • Glasses and prescription changes don’t help When should you have surgery? Daniel Ferguson, MD, an ophthalmologist with thousands of cases under his surgical cap advises, “It’s not necessary to wait to remove a cataract until it’s so ripe that almost all vision is blocked. In fact, if you wait too long, it can grow so dense that the operation becomes riskier and more difficult. I tell patients that if the cataract is preventing you from doing tasks, new glasses won’t improve clarity, and no other conditions exist which would negate the benefits of removal (like severe macular degeneration), then it’s time for surgery.” What happens once you decide to have the cataract removed? Cataract surgery is NOT performed in the office or on the day of your initial appointment. First, you must meet the surgeon and have preparatory tests done. Once you and your doctor decide to proceed with surgery, you will have a comprehensive eye exam to see if any other existing conditions (such as glaucoma, diabetic retinopathy, retinal detachment and macular degeneration) could detract from your surgery results. Your exam will also include a quick, painless ultrasound procedure to determine the VISION>>page 55 JUNE 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)

14 MHL JUNE 2021

7 Exercises That Are Good For Your Heart The human heart is the hardest working organ in the body. Beating on average 72 times a minute, your heart pushes blood throughout your entire body delivering vital oxygen and nutrients to your bodily tissue. And like any other muscle in your body, the more you work your heart, the stronger it will be. Any sort of movement can have cardiovascular benefits – even taking a relaxing 30-minute walk. These 7 exercises are especially effective for improving cardiovascular health: 1.) Running We all know that running is an excellent way to shed extra pounds, but it’s also great for your heart. Running intervals are a way to challenge your cardiovascular fitness. You want to work hard enough to spike heart rate levels and take minimal rest between intervals – 10-second spikes of intervals is a good place to start. 2.) Weight Training Resistance exercises increase your heart rate during reps and recover between sets. This also produces a different pattern of blood vessel responses than other types

of exercise. When weight training, your muscles will ease the burden on your heart, giving your heart a little “break.” Healthy individuals should strength train two to three times a week to reduce their risk of chronic disease, lower blood pressure, improve blood circulation to limbs, and improve overall health. 3.) Swimming This is a wonderful option for those who experience joint pain in other forms of exercise. Swimming is low-impact with multi-directional resistance. Swimming laps will not only ease joint paint, but it will also raise your heart rate while improving your muscular strength and tone. 4.) Playing Tennis Want a healthy heart? Play tennis! Because of its aerobic style, tennis has many cardiovascular benefits. In addition, tennis meets and maintains the maximum heart rate criteria (60% to 90%) that is ideal for aerobic conditioning. Tennis will also improve the following: •Speed •Strength •Flexibility •Balance •Coordination •Muscle tone & strength 5.) High Intensity/Interval Training The cardiovascular impact of high-intensity exercise versus light exercise has always been a subject for debate. However, findings show that high-intensity workouts win. Why are high-intensity workouts better for your heart? There are a few reasons – your heart rate is higher, your blood vessels are more dilated, and you burn more calories (and continue to burn more calories while at rest). When it comes to heart health and exercise, short and intense are more effective than long and less intense. 6.) Yoga The practice of Yoga is one of the best stress relievers there is. A calm mind, body, and spirit means a healthier heart! More active styles of yoga, such as Ashtanga and Bikram, offer even more cardiovascular benefits. Since they are a little more intense, these styles will elevate your heart rate more than traditional yoga. 7.) Cycling Cycling is a great exercise option for those who do not prefer running or highimpact training. Studies have shown cycling 19 miles a week reduces the potential for heart disease by 50%. Cycling also increases your capacity to burn body fat to lose weight.

VOLUNTEER OPPORTUNITIES Eras is seeking volunteers to support seniors and adults with disabilities living in Milwaukee County and Waukesha County. Opportunities include:

Driving seniors to medical appointments

Grocery shopping and delivery of food pantry stock boxes

Placing weekly friendly phone calls to isolated seniors

Visit Eras.org to fill out a volunteer application or contact: MILWAUKEE COUNTY WAUKESHA COUNTY Joey Jackson-Streeter Marisa Strothenke Volunteer Coordinator Volunteer Coordinator (414) 488-6505 (262) 522-2402 Joey.Jackson-Streeter@Eras.org Marisa.Strothenke@Eras.org

JUNE 2021 MHL 15

How to Create the Perfect Outdoor Living (and Work) Room Backyarding became a way of life as lawns, gardens, patios and decks evolved into outdoor offices, classrooms, family gathering places, and the new ‘hot spots’ in our neighborhoods. Summer is here, and it’s time for pandemic-weary homeowners to ready yards and landscapes for backyarding. Yes, backyarding is a word – and one that we all need right now. The pandemic thrust us into a new reality, and the backyard has a starring role. With a year of limitations on where we go, how we gather, and who we connect with, yards and other managed landscapes became a safe haven. Backyarding became a way of life as lawns, gardens, patios and decks evolved

into outdoor offices, classrooms, family gathering places, and the new ‘hot spots’ in our neighborhoods. So how is the backyard set up to meet all of these needs? Create activity zones. Consider what needs to happen in the backyard and map activity areas. A shady table can double as a home office, study zone, art table, or dining spot. A hammock or outdoor sofa can suffice for napping, reading or studying. A patch of sturdy grass is perfect for sports, family games and play. A fire pit offers cozy chairs for star gazing and socializing, while a grill near a seating area promises delicious meals. A wall, fence, or pergola may hold an outdoor movie screen for nighttime viewing. An herb or vegetable garden helps kids learn about science and nutrition while reaping the satisfaction of growing food for the table. Factor functionality with purpose. Is there a quiet spot for conference calls? Or a shady spot that minimizes glare for online video meetings? Note where electrical outlets are and if an outdoor-rated extension cord will be needed to accommodate all of the electronics that may be used outside. Check wifi coverage and cell service in the yard and determine if there is enough comfortable seating. Spruce up existing landscaping. Assess the backyard and do some basic “clean up.” Fix bare patches in the grass. Use a leaf blower to clean out flower beds. Prune bushes and trees. Cut the grass to a healthy height. Add a fresh layer of mulch around your trees and in flower beds. Freshen up by weeding, planting flower beds, and filling pots with colorful flowers and verdant plants. Use plants and shrubs to hide unsightly items and control noise. Trees, shrubs and bushes offer cover from neighbors, deliver shade, camouflage unsightly pool equipment and air handlers, and tamp down noise. Planters with flowers between seating and eating areas on a patio add visual interest and privacy. Shrubs and tall plants are a terrific privacy-creator (and noise canceller for those conference calls). Put the right plant in the right place. Choosing the right plants for the climate zone and for your lifestyle will create a backyarding space that is attractive. It will also be easier to maintain, and support pollinators and wildlife. Consider watering and sunlight or shade needs for any plants added. A hardy grass variety is more likely to hold up to pets and kids. Save delicate flowering plants for patio containers, and be sure to check out the ASPCA list of toxic plants to keep pets safe. Invite the outdoors in. Blending interior and outdoor living spaces helps the backyard feel like an extension of the home. Open blinds and curtains to the yard. Use complementary indoor and outdoor décor in similar colors, materials and styles to create a cohesive space. This enables everyone to transition seamlessly from indoor life to outdoor living. For more information and tips about living landscapes visit www.TurfMutt.com.

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Many dementias symptoms start out slowly and gradually get worse. The signs are subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia. WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments which can help with symptoms dementia. No doubt about it,slowing it’s beenthe a long winter.ofAnd if you’re anything like us, you’re Brain stimulation can help slow the progression, especially in the disease. ready to hit the Farmer’s Market and start thinking about all the early amazing meals you Engaging in activities that are creative or make a person think such as word games, can begin preparing with summer’s crops. matching, orseniors learning new information are valuable as longit’s as athe person For many who have been housebound all winter, great timedoesn’t to amp get up frustrated because it is too difficult for them. the nutritional value of their meals without spending a lot of extra time and money. Socialization is important to remain engaged. Isolation besome decreased with visAt Home Instead Senior Care serving Milwaukee, we can have special foods its from family and friends, attending events, going to senior centers, or connecting that we love to share with seniors in early summer: with others through Facebook Leafy Greens: Greens such or as Skype. spinach, kale, collards and others are packed with Exercising 30 minutes a day 5 times a week, eating healthy managing heart-healthy anti-oxidants and easy to incorporate into aany meal.diet, Serveand them raw as chronic diseases such as diabetes or high blood pressure can help slow the progresthe base of a salad topped with grilled chicken or salmon, other veggies, fruits and sion. or steam them in a soup. Cooked or raw, they make a great alternative to rice or nuts; Decrease stress familiar and environments. depasta as the base ofwith a meal when routines piled high with proteins andStress other doesn’t veggies.cause Just one mentia, but can worsen the symptoms. word of warning, though: seniors taking Coumadin and other anti-coagulants should Medication may help improve function, mood,of orany behavior. consult their doctors before eatingmental dark green vegetables kind. For some, the drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), andare galantamine Beets: Not everyone loves beets, but those who do know that they great for (Razadyne) are helpful to delay some of the symptoms of mild to moderate dementheir anti-oxidant, anti-inflammatory powers. They’re chock-full of folate, mangatia. Memantine (Namenda), may be prescribed for treatment of moderate to severe nese, potassium, copper and other vitamins and minerals that support healthy aging. Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be preMany seniors of European and Eastscribed to treat depression, excessive anxiety, or hallucinations. ern European descent will feel nos-

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talgic 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 vegetable 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 antiinflammatory properties, cancerpreventing 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 414-259-9820.

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a clear path away from conflict With reports showing that 80% of Americans agree our country is “mainly” or “totally” divided, it’s no surprise people are craving a clear path away from conflict in their personal lives, their workplaces, and their communities. Fortunately, neuroscience sheds light on why conflict goes hand in hand with the human experience – and what we can do about it. “Human beings have emotions,” says Dr. Josué, “and we act and react in ways that clash with others’ emotions, creating a chain of responses that result in conflict. These so-called maladaptive behaviors make cooperation and collaboration extremely difficult, even in smaller, closer circles.” While there is no easy answer to conflict in society at large, the good news is that we can make a difference if we start small – with ourselves, asserts Dr. Josué. “When we work on our own emotional intelligence in the context of our families and friends, we can reduce conflict on a smaller scale, with a ripple effect on the

larger community,” he says. Dr. Josué offers four tips anyone can use to start reducing their experience of conflict: 1. Self-compassion: “Self-compassion teaches us to give ourselves grace for our human failings. When we acknowledge that our imperfections are simply part of who we are, we can walk forward without fear of failure. This self-courage means we won’t hold back from encounters with others that might be difficult or potentially awkward – an important first step in addressing a divisive situation or relationship. It also means we’ll use past failings as a guideline to do differently the next time. Both skills are key to resolving conflict because they change how we conduct relationships.” 2. Empathy: “With empathy, we may not agree with the words, beliefs, or actions of those around us, but we try to understand where they’re coming from and what might have caused them to respond in a particular way. We view their perspective for what it is, without judgment. Then, we are better able to respond in a way that signals our respect and our acknowledgment of their concerns or fears, which is a must if we want to regain trust or maintain a cooperative, low-conflict relationship.” 3. Emotional Intelligence: “Emotional intelligence is the ability to manage our emotions while being aware of how our words and actions affect those we interact with. It defines how we react to one another, which ultimately determines how well we cooperate with others. By learning to respond to situations in a way that honors both our emotions and those of the people around us, we can reduce conflict within ourselves, our families, and our communities.” 4. Critical Thinking: “Sometimes a solution that is best for one person or group isn’t good for another. We have to ask which solution is the most workable within the circumstances – and discern how to communicate that to everyone involved. This requires critical thinking: the ability to look at all sides and make the decision that will provide the greatest benefit and the lowest risk of conflict.” About: Dr. Cholet Kelly Josué received his medical degree from Morehouse School of Medicine in Atlanta, Georgia and did his residency at the University of Illinois at Chicago. Currently Cholet practices medicine in the greater Washington, D.C. area with a functional and integrative approach and draws on his special interest in behavioral neurology and neuropsychiatry. He is a member of the American Medical Association, the American Psychiatric Association, the Maryland Psychiatric Association, the American Neuropsychiatric Association, the Cognitive Neuroscience Society, and the Society for Neuroscience. His forthcoming book (May 2019) is entitled: “Twelve Unending Summers: Memoir of an Immigrant Child.” Visit www. drjosue.com.

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4 Things Longevity Experts Do Every Day for Healthy Aging

3. ‘I Commit to Sleep’ One of the best pieces of healthy aging and longevity advice can be the hardest one to follow: Prioritize sleep as best as you can. Brent Agin, MD, founder and medical director at Priority You MD in Clearwater, Florida, aims for 7 to 8 hours per night. “Quality of sleep is more important than quantity in most cases, so I don’t try to achieve a sleep cycle that’s unrealistic,” Dr. Agin tells LIVESTRONG.com. Sleep, along with a nutrient-packed diet and regular exercise, is what Dr. Agin considers the three essentials for a healthy lifestyle. “Lifestyle is the driving force behind healthy aging,” he says. If you know you’re lacking the sleep component, a good place to start is to aim to sleep more than six hours and then incrementally add on 15 minutes from there until you get to a duration that feels good to you. Sleeping fewer than six hours per night is associated with a higher risk of death from heart disease, stroke and cancer, according to the Journal of the American Heart Association.4. ‘I Exercise According to the 3 Pillars’

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By Jessica Migala It’s possible to live longer and feel better if you have the right habits. Here’s what (YHU\ SDWLHQW (YHU\ WLPH internal medicine doctors, registered dietitians and certified personal trainers do to make sure they age well: 1. ‘I Switch Up My Food’ Variety is the X-factor when it comes to building a healthy diet for longevity, Angel Planells, MD, RDN, a Seattle-based national media spokesperson for the Academy of Nutrition & Dietetics, tells LIVESTRONG.com. “Consuming a wide variety of foods — whole grains, fruits, vegetables, nuts, seeds, beans, dairy and meat and non-meat protein — helps to fuel my body and have it running like a high-octane sports car,” he says. As Planells explains, variety beats boredom and ensures he’s getting a range of 2XU FOLQLF ZDV IRXQGHG RQ WKH SULQFLSDO RI JHWWLQJ /\PH 'LVHDVH nutrients, including carbohydrates, protein, fat, vitamins and minerals. WR WKH URRW FDXVH RI LOOQHVV E\ DVVHVVLQJ WKH ZKROH &DQFHU That’s on display with his protein choices, where he toggles between chicken, SHUVRQ WKHLU ERG\ PLQG DQG VSLULW $XWR ,PPXQH 'LVHDVH fish, pork and lamb, as well as snacking on nuts and seeds. In addition to being used 3DLQ 0DQDJHPHQW to build and repair muscles and maintain the strength of your skeleton, protein is also &RQFXVVLRQ 5HFRYHU\ important for the health of hair and nails, too, he says. $OOHUJLHV The One Meal an Aging Expert Wants You to Eat More Often $XWLVP $Q[LHW\ 2. ‘I Get Some Sort of Movement in Every Day’ 'HSUHVVLRQ Eric Goldberg, MD, clinical associate professor of medicine at NYU Langone &KURQLF ,QIHFWLRQ Health and senior director of NYU Langone Internal Medicine Associates, heads out for a run first thing in the morning. ZZZ EURRNILHOGKHDOWKDQGZHOOQHVV FRP “Establishing a strong baseline for fitness at a younger age has been shown to lead to healthier aging,” he tells LIVESTRONG.com. Movement has looked different for him during the pandemic, and he’s had to make adjustments that would benefit his health the most during the changes of the past year. “I started to run more days of the week Relax and Calm the Nervous System — but shorter distances — in order to combat the stress of the past year and to Bring a Sense of Peace and Well have some intentional movement each day, especially with longer days sitting Being to Body and Mind on a screen,” Dr. Goldberg explains. Not only does this buoy his physical Help you Connect to your Own and mental health today, but it protects against the risk of frailty in the future. Innate Healing Frailty is a syndrome where loss of muscle leads to weakness, slowness, poor enIdentify Limiting Patterns and durance and a low level of physical activity, per the Medical University of South Beliefs that may Hold You Back Carolina. People who have frailty are more likely to fall, be hospitalized and Enjoy Deeper Sleep have an increased risk of mortality — but Allow the powerful energy of frailty is not inevitable with aging. Reiki to soothe and relax Connect to Your Joy The key, Dr. Goldberg says, is to get your mind and body. into the habit so that this daily movement becomes more automatic. “Habits generally take a month to build, so consistency is essential. Once integrated into your routine, they are easier to maintain,” he says. The Best Beginner Workouts if You’re New to Exercising (or It’s Been a While)

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7 Easy Ways to Go Green

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You can incorporate these ways to go green into your daily life.Practicing environmentally friendly habits is an excellent way to help the earth stay healthy for years to come. Here are seven simple ways to go green: Purchase reusable items Recycle correctly Think minimalist Carpool to events Make easy food swaps Walk and bike around town Grow a garden Let’s explain these ways to go green! Purchase reusable items In our modern world, so many things are designed to be disposable after one use, like plastic water bottles, grocery bags, takeout utensils, and so on. You can reduce a lot of waste by investing in reusable versions of these things to take on the go! Keep reusable shopping bags in your car, so you don’t forget them. Fill up a reusable bottle and put it in the fridge to quickly grab on your way out the door. You can even get a set of bamboo utensils in a little to-go pack, so you don’t have to rely on flimsy fast food utensils. Recycle correctly These days, everyone knows that recycling is a simple way to go green. But not everyone knows how to do it right! Here are some recycling tips to help you make the most impact: Clean your containers. They don’t have to be spotless, but food and liquid can contaminate recycling and make the workers’ jobs less pleasant. Don’t bag your recyclables or recycle loose plastic bags or plastic wrap on their own. Sometimes grocery or retail stores have places to return plastic bags. Check out this list of non-recyclable items, so you know which bin to put them in. Think minimalist If you’ve heard that phrase “reduce, reuse, recycle,” here’s where the reduce part comes in! Adopting a minimalist mindset means you only buy or hold

on to things that you need or that will genuinely improve your life. Check out these steps for getting started! If you’re planning to declutter your space, don’t go throwing everything you don’t have use for away just yet – take the time to sort through items and see what might be donated to a thrift shop or charity to help others. Carpool to events If you’re going to the same place as a friend or neighbor, share the ride (and the cost of gas). Carpooling has many benefits, including lower carbon dioxide emissions, more social time, and reduced fuel expenses. Public transportation is also a good option if it’s accessible to you. Of course, this tip is best saved for post-pandemic times! Make easy food swaps Some foods are harder on the planet than others, so you can help save the environment from the comfort of your kitchen! Consider reducing meat and eating more legumes like beans and lentils instead. Sample dairy alternatives like oat milk and cashew milk, or swap butter for olive oil. Visit farmer’s markets or sign up for produce-sharing boxes to get fresh, local fruits and veggies that don’t have to be shipped across the country. Check out these tips to eat healthier, too! Walk and bike around town Here’s another tip that’s good for your health and the earth: if you don’t have to drive, walk (or peddle) instead! There are so many health benefits to walking, and biking is a fantastic cardio exercise that’s easy on your joints. With a backpack or basket to carry your things, you can run errands while enjoying some exercise and fresh air. Grow a garden Gardening is a wonderful way to stay in sync with nature, beautify your space, and enjoy fresh seasonal produce. The environmental benefits of gardening include cleaning the air, preventing soil erosion, and supporting native honeybee and bird populations. Vegetation even absorbs sound, so if you live in a noisy area, it’s beneficial for your hearing health too!

Redefining Health

LIFESTYLE CHOICES ARE STILL THE BEST DEFENSE DURING THE COVID PANDEMIC By Kalpana (Rose) M. Kumar, M.D. Our world is no longer the same since March of 2020. COVID19 caused by the Sars-CoV-2 virus, spread at an unprecedented rate through our world as a highly infectious, contagious and dangerous virus. Since January of 2020, when the earliest recorded cases presented in the US, we have lost 500,000 lives to this virus. The estimated global death toll is more than 3.48 million in the past year. Thankfully, mRNA COVID vaccines (1) by Pfizer and Moderna, have greatly reduced the transmission of Sars-Cov2, offering those who are vaccinated temporary reprieve, a milder case of COVID if infected, and a minuscule risk of death. These vaccines have been lifesaving and are 95% effective in preventing infection with Sars-CoV-2, 100% effective in reducing transmission and nearly 100% effective in preventing death from COVID19. We are currently facing a new challenge: The B.1.617.2 variant or mutated form of Sars-CoV-2, first discovered in India, now present in the US. The mRNA and Johnson & Johnson vaccines thankfully (so far) confer protection against this variant, which has a 50% greater transmission rate than nascent Sars-Cov-2. With recent unmasking and continued lifestyle choices that promote co-morbidities, especially after the significant increase in alcohol consumption during the Pandemic, the unvaccinated population is at a much greater risk for long term side effects if infected with SarsCoV-2, including death. In addition, the crowded conditions that have recently upsurged in stores, shopping centers and social gatherings pose a much greater threat for transmission of this variant. The simplest solutions for prevention and recovery have always been the best, and healthy lifestyle choices are still the most effective evidence-based solutions that provide ways to boost our immune system as well our chances for recovery and resilience from any infection includ-

ing COVID. We know that co-morbidities significantly increase (2) the risk of death from COVID19 the vast majority, a result of unhealthy lifestyle choices. Healthy lifestyle choices are of critical importance in creating a healthy foundation in your body, so you have the greatest chance of prevention and recovery. There is so much you can do in a relatively short time to maximize your ability to fight this virus and mitigate serious damage to your body. • Go plant based. A diet high in animal protein, creates an ideal environment for viral replication. The best way to create an unfavorable environment in your body for viral replication is by eating a Whole Food Plant Based Diet. (3) The standard American and the Keto Diet is high in animal protein and dairy, creating favorable conditions for viral replication and immune suppression. A Whole Food Plant Based diet is alkaline in nature, which strengthens immunity and assists in faster recovery from illness. • Keep your liver healthy. If your liver is compromised due to alcohol and/or animal protein consumption or fatty liver, (4) it will be slow to assist the immune system in reducing viral load early during an infection. Avoiding alcohol and eating green leafy vegetables, cleanses the liver and optimizes its function. This also boosts the immune response and increases the production of anti-oxidants. The liver is highly regenerative so once you begin making these lifestyle changes, it responds rapidly, within one to two weeks, resurrecting and boosting immune function and antioxidant production. • Move your body. Aerobic exercise (5) is an important choice that stimulates the liver and supports the immune system to optimize detoxification and antioxidant production. 20 to 40 minutes of aerobic exercise per day is adequate for this effect. (Please clear this with your physician before staring any exercise program). • Reduce inflammation. This is best accomplished with a Whole Food Plant Based Diet. (6) If your body is not inflamed, the damage to your tissues from CHOICE>>page 54 JUNE 2021 MHL 23

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CONTROLLING SUMMER ALLERGIES Massage has not been shown to help with allergies or sensitivities, it can help a great deal with the symptoms

Even those that don’t actually have an allergy to them still sometimes have trouble breathing on days when the pollen and mold spore counts are high. This usually occurs after a good rain. The plants get a chance to flower and standing water allows mold to breed in dark places. Inhaling these allergens is unavoidable even inside a well sealed house. While massage has not been shown to help with allergies or sensitivities, it can help a great deal with the symptoms. When your chest feels heavy or tight, or when it seems are struggling to breathe the muscles you use to breath are most likely tightening up. The ribs don’t move as well and now the neck muscles have to work extra hard to get the ribcage to expand and contract. Those muscles are called scalenes and most of them are attached to the first rib just underneath the collarbone. When your breathing is strained these muscles pull up on your first rib in order to move the rest of the rib cage upward. This is not an action that the scalenes want to do for very long. They are pretty small and strain fatigue easily. So, your neck starts hurting as well. A well trained massage therapist will know what muscles to address when you are in distress with your breathing. Usually some work just under the ribs in to the diaphragm will alleviate some of the distress. Getting fingers in between the ribs and working the muscles there will help loosen the chest. Yes, it’s sometimes ticklish and slow going work and has to be done with care so as not to cause more discomfort, but it is well worth the time and effort it takes to do it right. Also working up near the collarbone and pec muscles will open the area up more and take some of the work load off of those scalenes. Usually you don’t want to be put face down when you are having trouble breathing. The extra pressure on the chest will have a very negative effect on your ability to breath. If your massage therapist chooses to have you turn over please keep him informed of you ability to breathe. Remember that as a client you are in control of your massage and the massage therapist cannot do anything that you don’t agree or are comfortable with. But there are certain points on the back that can loosen up the chest and ease breathing. These are usually located between the shoulder blades in the mid to upper back. If you are too uncomfortable to turn over than these muscles can be addressed while you are face up by the massage therapist putting his hands underneath your back and using upward traction to relax the muscles. In my experience massage has greatly helped clients who come in looking a little gray and struggling to breath to leaving able to stand upright and take a deep breath again with very little to no discomfort. Like I said before massage is not helping with your actual allergies but helping with the symptoms. If you are having trouble with breathing this year you maybe be very surprised to find out how much one massage can help improve your breathing. So when you feel the wheezing and heaviness in the chest coming on give a call to your local independent massage therapist and make an appointment right away. You will leave with a smile after a deep well deserved sigh of relief.

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MODERNHEALTHANDLIVING.COM JUNE 2021 MHL 25

A POSITIVE GUIDE TO THE NEXT PHASE OF LIFE

MODERN HEALTH AND LIVING Senior

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Having an “attitude of gratitude” improves both physical and psychological health.

Revitalize Wellness Corner with Lee Clay, St. Camillus Revitalize Wellness Nurse For some, moving can be a stressful time filled with anxiety. During a move, it is important to remember to follow the following key practices. 1) Rest well. Sleep is an essential function that allows the body and the brain to “regenerate.” Most adults need an average of seven to nine hours of sleep every night. Poor sleep is linked to higher body weight, overall health issues, poor concentration and depression. It is important to maintain a sleep routine and to abstain from caffeine, alcohol or large meals before bedtime. Getting a good night’s sleep will help you be more alert and productive throughout the day. 2) Indulge in physical activity. We know that being active is one of the best ways to keep our bodies healthy, but did you know being physically active can also improve your overall well-being and quality of life? Physical activity can help you manage stress and tension as it promotes a positive attitude and helps you fall asleep faster. Physical activity actually boosts energy levels and helps you get more done! 3) Embrace a healthy palate. Your plate should contain the colors of the rainbow: red, yellow, green, dark blue and purple. The American Diabetes Association suggests that when planning meals at least half of your dinner plate should be filled with non-starchy vegetables. Slightly more than one fourth of your plate should contain a lean protein and the remaining fourth should contain a starchy carbohydrate or whole grain based food. If adding dessert, consider fruit to complete your meal. There is one other best practice to consider ... gratitude. People with a sense of gratitude report having better quality sleep, possess a heightened positive outlook, demonstrate enhanced empathy and exhibit less aggression. Having an “attitude of gratitude” improves both physical and psychological health. To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.

MAY 2021 MHL 27

Active SENIORS ENJOY LIFE MORE Did you know that moderate-intensity physical activity can help you live longer and reduce health problems? Regular exercise helps control blood pressure, body weight and cholesterol levels, and cuts the risk for hardening of the arteries, heart attack and stroke. It conditions muscles, tendons, ligaments and bones to help fight osteoporosis, keep your body more limber and stabilize your joints, thus lowering the risk of everyday injury. It also improves digestion and is good for managing lowback pain, arthritis and diabetes. Regular physical activity helps you maintain your independence. And recently, there’s been more research that suggests an active lifestyle lowers the risk of some cancers. But perhaps the best reason for incorporating regular exercise into your life is that you’ll feel better. Exercise helps you sleep better and manage stress better, and gives you more energy to enjoy work and play. Fun ways for seniors to stay active

Swim laps or take a water aerobics class. These are both refreshing once the weather gets steamy. Walking in the mall is a cool way to beat the heat. Now that the grandchildren are out of school for the summer, ask them to teach you their favorite sport or physical activity. Celebrate National Bowling Week the first week in August. Get friends and family together and challenge each other to a friendly tournament. Fitness Is Golden A good exercise program includes cardiovascular exercise, muscular conditioning and flexibility exercises. The best cardiovascular exercises for seniors are non-jarring, such as walking, swimming and cycling. Start with a light regimen and gradually build up to a total of at least 30 minutes of activity on most, preferably all, days of the week. Playing with children, gardening, dancing and housecleaning are other ways to incorporate activity into your daily routine. Strengthening exercises such as lifting light weights (or even household items such as canned foods or milk jugs) help to maintain your muscle mass and promote bone health. Plus, research suggests that adults older than 50 years who do not perform resistance training lose nearly 1/4 pound of muscle mass per year. Since muscle mass is directly related to how many calories your body burns each day, resistance training is important for weight management. And strong leg and hip muscles help to reduce the risk of falls, a cause of considerable disability among older adults. Aim to participate in resistance training at least two days per week, making sure to exercise all major muscle groups through a full range of motion. End each workout with stretching exercises to help maintain your mobility and range of motion and decrease your risk for injury. Discover the Exercise You Like Best The best way to keep fit is to choose exercises you enjoy. Favorites among some older adults include aqua aerobics, yoga, Pilates, tai chi, line dancing, square dancing, ballroom dancing or simply walking the dog. You may enjoy group exercise classes, since they offer an opportunity to socialize and develop friendships. When you’re deciding on a class or program, make sure the instructor is certified by an accredited professional organization such as the American Council on Exercise and has completed specialty training in senior health and fitness. And remember the other elements that contribute to good health in your golden years: A well-balanced diet, not smoking and seeing your doctor regularly. Look at your retirement or senior years as an opportunity to do things you have never done before. Most of all, enjoy yourself!

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YOURE NEVER TOO OLD KEEP ACTIVE AS YOU AGE We’ve all heard that exercise is good for you. Did you know that it’s as true for older people as it is for any age group? You’re never too old to get moving, get stronger and improve your health. Fitting exercise and physical activity into your day can enhance your life in so many ways. Regular physical activity can improve your balance and boost or maintain your strength and fitness. It may also improve your mood and help you manage or lessen the impact of conditions like diabetes, heart disease, osteoporosis and depression. Despite these proven benefits, exercise and physical activity rates among older people are surprisingly low. Only about 30% of people ages 45 to 64 say they engage in regular leisure-time physical activity. This falls to 25% of those between the ages of 65 and 74 and 11% of people age 85 and older. Experts recommend 4 types of exercise for older adults: endurance, balance, strength and flexibility. Brisk walking, dancing and other endurance exercises improve the health of your heart, lungs and circulatory system. These exercises can make it easier for you to mow the lawn, climb stairs and do other daily activities. Strength exercises include lifting weights or using resistance bands. They can increase muscle strength to help with activities such as carrying groceries or lifting grandchildren. Balance exercises can help prevent falls—a major health risk for older adults. Stretching, or flexibility exercises, can give you more freedom of movement for bending to tie your shoes or looking over your shoulder as you back out of the driveway. “Even if you haven’t been active previously, it’s important to get started and stay active,” says Dr. Richard J. Hodes, director of NIH’s National Institute on Aging. “We know that people want to live independently for as long as they possibly can. By exercising regularly and including more physical activity in their daily routine, older people can preserve their physical function, which is key to doing the everyday things they want to do.” To help you get started and keep moving, NIH brought together some of the nation’s leading experts on aging, exercise and motivation. They developed a guide to exercise for older adults. The guide serves as the basis for a new national exercise and physical activity campaign for people ages 50 and older. It’s called Go4Life. “Older adults can exercise safely, even those who have physical limitations,” Hodes says. “Go4Life is based on studies showing the benefits of exercise and physical activity for older people, including those with chronic health conditions.” Go4Life exercises are designed to be done safely at home without special equipment or clothing. The free book Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging is the core resource for the campaign. Other free materials, such as an exercise DVD and tip sheets, are also available. Workout to Go, a mini exercise guide, shows you how you can be active anytime, anywhere. To learn more, visit the Go4Life website. You’ll find exercises, success stories and tips to help you stay motivated. Or call 1-800-222-2225, or e-mail niaic@nia.nih. gov.

THE BENEFITS OF POSITIVE THINKING

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in times of stress or uncertainty will become easier, and you may develop an ability to cope better with future stressors that come your way. 3. Lowers your risk of heart disease Another one of the benefits of positive thinking is that it may lead to a healthier heart. Even if you have a family history of heart disease, Johns Hopkins researchers found that positive thinking can make you as much as one-third less likely to suffer a heart attack or other coronary event. In addition to thinking positively, nourish your heart with these hearthealthy foods you’ll love. 4. Reduces rates of depression Having a sunny disposition may also be a natural mood lifter. In fact, clinical experts cite lower rates of depression and distress among the many benefits of positive thinking. Researchers have also found that optimism, along with gratitude, can also be an effective part of treatment for depressive symptoms. 5. Lengthens your lifespan Not only can thinking good vibes make you healthier, but it may also extend your life. One study showed that people with a positive attitude toward aging lived an average of 7.5 years longer. In addition to a stronger immune system and lower stress, researchers believe that seeing the bright side may lengthen your lifespan because it inspires you to be proactive about your health and increases your will to live. How to cultivate positive thinking habits Embracing the importance of positive thinking can help you foster a zest for life. Note that it doesn’t have to mean smiling, laughing, and being happy all the time. Instead, positivity and optimism are simply commitments to look on the bright side when you can, and try to seek contentment every day. Meditation, journaling, spending time with family and friends, and making time for hobbies you love are all great opportunities to fuel your brain and body with joy and positivity.

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Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you’re optimistic or pessimistic — and it may even affect your health. Indeed, some studies show that personality traits such as optimism and pessimism can affect many areas of your health and well-being. The positive thinking that usually comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, don’t despair — you can learn positive thinking skills. One of the benefits of positive thinking is a stronger immune system.Optimism is a hopeful and confident attitude about the future or a favorable outcome. This “glass-half-full” mentality can make you feel happier and improve your relationships, but it can also do wonders for your health – and even extend your life. The potential benefits of positive thinking include: Let’s take a closer look at each of these potential benefits to establish the importance of positive thinking in your life. 1. Fortifies your immune system Our thoughts may have the power to strengthen or weaken our immune system. In a study of first-year law students, an influx of positive and optimistic attitudes triggered a greater immune response to an invasion of foreign viruses and bacteria. Other research found that people who were more energetic, happy, and relaxed were less likely to catch a cold than those who experienced a more pessimistic attitude marked by depression, nervousness, or anger. 2. Bolsters your ability to cope with stress If you find yourself in a stressful situation, try finding the positive side of what you’re going through. Is there a hidden gift in your experience? Have you grown or learned something new about yourself during this tough period? With practice, you may find that reaching for optimism

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

Menomonee Falls - 55+

262-719-3884

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

Bell Tower Place

Franklin - 55+

414-254-8410

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

Cedar Glen

Wawautosa - 55+

262-719-3884

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

Granville Heights

Milwaukee - 55+

414-357-6740

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

High Grove

BƂĎĎœǙĎŉĈ΄Ͳ΄̋̇Τ

414-541-3333

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

Hill Crest*

BƂĎĎœǙĎŉĈ΄Ͳ΄̊̊Τ

414-541-3333

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

Crest View*

BƂĎĎœǙĎŉĈ΄Ͳ΄̊̊Τ

414-541-3333

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

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

www.horizonseniorhousing.com

Reducing Your Risk for Dementia

/PaXcm XuXaV 0WP 7C| o 7Cn !PCao 0c P® As you age, you may have concerns about the increased risk of dementia. You may have questions, too. Are there steps I can take to prevent it? Is there anything I can do to reduce my risk? There are currently no approaches that have been proven to effectively treat or prevent Alzheimer’s disease and related dementias. However, as with many other diseases, there may be steps you can take to help reduce your risk. What Can You Do? Although there is no effective treatment or proven prevention for Alzheimer’s and related dementias, in general, leading a healthy lifestyle may help address risk factors that have been associated with these diseases. Control high blood pressure. High blood pressure, or hypertension, has harmful effects on the heart, blood vessels, and brain, and increases the risk of stroke and vascular dementia. Treating high blood pressure with medication and healthy lifestyle changes, such as exercising and quitting smoking, may help reduce the risk of dementia. Manage blood sugar. Higher than normal levels of blood sugar, or glucose, can lead to diabetes and may increase the risk of heart disease, stroke, cognitive impairment, and dementia. Making healthy food choices, getting regular exercise, stopping smoking, and checking glucose levels can help manage blood sugar. Maintain a healthy weight. Being overweight or obese increases the risk for related health problems such as diabetes and heart disease. Being active and choosing healthy foods can help maintain a healthy weight. Eat a healthy diet. Aim for a mix of fruits and vegetables, whole grains, lean meats and seafood, unsaturated fats such as olive oil, low-fat or nonfat dairy products, and limited other fats and sugars. Keep physically active. Physical activity has many health benefits, such as helping to prevent being overweight and having obesity, heart disease, stroke, and high blood pressure. Aim to get at least 150 minutes of moderate-intensity physical activity each week. Stay mentally active. Lots of activities can help keep your mind active, including reading, playing board games, crafting or taking up a new hobby, learning a new skill, working or volunteering, and

socializing. Stay connected with family and friends. Connecting with people and engaging in social activities can prevent social isolation and loneliness, which are linked to higher risks for cognitive decline and Alzheimer’s disease. Treat hearing problems. Hearing loss may affect cognition and dementia risk in older adults and can make it more difficult to interact with others. Protect your ears from loud sounds to help prevent hearing loss and use hearing aids if needed. Take care of your mental and physical health. This includes getting your recommended health screenings, managing chronic health issues such as depression or high cholesterol, and regularly checking in with your health care provider. Sleep well. Sleeping well is important for both your mind and body. Try to get seven to eight hours of sleep each night. Talk with your doctor if you are not getting enough sleep, sleeping poorly, or think you may have a sleep disorder. Prevent head injury. Take steps to prevent falls and head injury, such as fallproofing your home and wearing shoes with nonskid soles that fully support your feet. Consider participating in fall prevention programs online or in your area. Also, wear seatbelts and helmets to help protect you from concussions and other brain injuries. Drink less alcohol. Drinking too much alcohol can lead to falls and worsen health conditions such as diabetes, high blood pressure, stroke, memory loss, and mood disorders. The National Institute on Alcohol Abuse and Alcoholism (NIAAA), part of the National Institutes of Health, recommends that men should not have more than two drinks a day and women only one. Learn more at NIAAA’s Rethinking Drinking website. Stop tobacco use. At any age, stopping smoking can improve your health and lower the risk of heart attack, stroke, and lung disease. Researchers cannot say for certain whether making the above lifestyle changes will protect against dementia, but these changes are good for your health and are all part of making healthy choices as you age.

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Tinnitus Why do I have this noise in my ears?

Although we hear tinnitus in our ears, its source is really in the networks of brain cells (what scientists call neural circuits) that make sense of the sounds our ears hear. A way to think about tinnitus is that it often begins in the ear, but it continues in the brain. Scientists still haven’t agreed upon what happens in the brain to create the illusion of sound when there is none. Some think that tinnitus is similar to chronic pain syndrome, in which the pain persists even after a wound or broken bone has healed. Tinnitus could be the result of the brain’s neural circuits trying to adapt to the loss of sensory hair cells by turning up the sensitivity to sound. This would explain why some people with tinnitus are oversensitive to loud noise. Tinnitus also could be the result of neural circuits thrown out of balance when damage in the inner ear changes signaling activity in the auditory cortex, the part of the brain that processes sound. Or it could be the result of abnormal interactions between neural circuits. The neural circuits involved in hearing aren’t solely dedicated to processing sound. They also communicate with other parts of the brain, such as the limbic region, which regulates mood and emotion. What should I do if I have tinnitus? The first thing is to see your primary care doctor, who will check if anything, such

as ear wax, is blocking the ear canal. Your doctor will ask you about your current health, medical conditions, and medications to find out if an underlying condition is causing your tinnitus. If your doctor cannot find any medical condition responsible for your tinnitus, you may be referred to an otolaryngologist (commonly called an ear, nose, and throat doctor, or an ENT). The ENT will physically examine your head, neck, and ears and test your hearing to determine whether you have any hearing loss along with the tinnitus. You might also be referred to an audiologist who can also measure your hearing and evaluate your tinnitus. What if the sounds in my ear do not go away? Some people find their tinnitus doesn’t go away or it gets worse. In some cases it may become so severe that you find it difficult to hear, concentrate, or even sleep. Your doctor will work with you to help find ways to reduce the severity of the noise and its impact on your life. Are there treatments that can help me? Tinnitus does not have a cure yet, but treatments that help many people cope better with the condition are available. Most doctors will offer a combination of the treatments below, depending on the severity of your tinnitus and the areas of your life it affects the most. Hearing aids often are helpful for people who have hearing loss along with tinnitus. Using a hearing aid adjusted to carefully control outside sound levels may make it easier for you to hear. The better you hear, the less you may notice your tinnitus. Read the NIDCD fact sheet Hearing Aids for more information. Counseling helps you learn how to live with your tinnitus. Most counseling programs have an educational component to help you understand what goes on in the brain to cause tinnitus. Some counseling programs also will help you change the way you think about and react to your tinnitus. You might learn some things to do on your own to make the noise less noticeable, to help you relax during the day, or to fall asleep at night. Wearable sound generators are small electronic devices that fit in the ear and use a soft, pleasant sound to help mask the tinnitus. Some people want the masking sound to totally cover up their tinnitus, but most prefer a masking level that is just a bit louder than their tinnitus. The masking sound can be a soft “shhhhhhhhhhh,” random tones, or music. Tabletop sound generators are used as an aid for relaxation or sleep. Placed near your bed, you can program a generator to play pleasant sounds such as waves, waterfalls, rain, or the sounds of a summer night. If your tinnitus is mild, this might be all you need to help you fall asleep.

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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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FINDING YOUR BALANCE

Balance problems are among the most common reasons that older adults seek help from a doctor. Have you ever felt dizzy, lightheaded, or as if the room were spinning around you? These can be very troublesome sensations. If the feeling happens often, it could be a sign of a balance problem. Balance problems are among the most common reasons that older adults seek help from a doctor. Why Good Balance is Important Having good balance means being able to control and maintain your body’s position, whether you are moving or remaining still. An intact sense of balance helps you:walk without staggering get up from a chair without falling climb stairs without tripping bend over without falling The part of the inner ear responsible for balance is the labyrinth. To maintain your body’s position, the labyrinth interacts with other systems in the body, such as the eyes, bones and joints. Good balance is important to help you get around, stay independent, and carry out daily activities. When People Have Problems with Balance As they get older, many people experience problems with their sense of balance. They feel dizzy or unsteady, or as if they or their surroundings were in motion. Disturbances of the inner ear are a common cause. Vertigo, the feeling that you or the things around you are spinning, is also a common symptom. Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older person’s life. If you fall, it could limit your activities or make it impossible to live independently. Many people often become more isolated after a fall. According to the Centers for Disease Control and Prevention, roughly more than one-third of adults ages 65 years and older fall each year. Among older

adults, falls are the leading cause of injury-related deaths BPPV (Benign Paroxysmal Positional Vertigo) There are many types of balance disorders. One of the most common is benign paroxysmal positional vertigo, or BPPV. In BPPV, you experience a brief, intense feeling of vertigo when you change the position of your head, such as when rolling over to the left or right, upon getting out of bed, or when looking for an object on a high or low shelf. BPPV is more likely to occur in adults aged 60 and older, but can also occur in younger people. Drawing of displaced calcium stones in the inner ear. - Click to enlarge in new window.In BPPV, small calcium particles in the inner ear become displaced and hit the inner ear balance sensors, causing dizziness. The reason they become displaced is not known; the cause may be an inner ear infection, head injury, or aging. Labyrinthitis The part of the inner ear responsible for balance is the labyrinth. To maintain your body’s position, the labyrinth interacts with other systems in the body, such as the eyes, bones and joints. Ménière’s Disease Ménière’s disease is a balance disorder that causes a person to experience vertigo hearing loss that comes and goes tinnitus, which is a ringing or roaring in the ears a feeling of fullness in the ear. It affects adults of any age. The cause is unknown. There are many ways to treat balance disorders. Treatments vary depending on the cause. See your doctor if you are experiencing dizziness, vertigo, or other problems with your balance.

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JUNE 2021 MHL 37

the INDEPENDENT RETIREMENT COMMUNITY lifestyle Choosing the correct senior living community ensures that you or your loved one will have every opportunity to fully enjoy retirement, amidst a community of peers, with a full-range of activities in a safe environment.

Independent Retirement Communities are for active adults who want to live life to the fullest. Community living provides the opportunity to enjoy maintenance free living, financial security, fitness programs, healthy dining, socialization and educational sessions. Mowing the grass, shoveling the snow, repairing the kitchen faucet or paying real estate taxes can become a thing of the past. Before you can make a decision it is important to understand what senior community life is all about. Some seniors have been misinformed and believe that Independent Retirement Communities are for “old folks” who belong in nursing homes, or need daily care. This is certainly not true. Independent Retirement Communities offer the best in senior living options and keep seniors young at heart. Research shows that the more active and social you are, the longer you live, and the healthier you remain. Independent Retirement Communities are more affordable than you ever imagined! If you add up the cost of annual repair and maintenance on your home, along with taxes, lawn care costs, utilities, etc, you might find that living in an Independent Retirement Community is the same cost or less! Retirement communities offer wide range of amenities to enhance your lifestyle.

Indoor/outdoor swimming pools, recreation centers, exercise rooms, libraries, craft rooms, laundry services, housekeeping, and transportation are all possible options. On campus restaurant style dining, cafés and bistros can take the work out of meal preparation as well as offer a chance to dine with friends. Independent Retirement Communities increase socialization and offer the opportunity to make new friends! From the moment you arrive, the sense of community and togetherness is apparent. Although there is plenty of time for relaxation in your own apartment there are also many activities designed to bring residents together -- women’s groups, men’s groups, bridge clubs, fitness groups, craft classes, book discussion groups, and many more options…you name it, it’s probably available! Another benefit is transportation. Some seniors enjoy driving for many years, and others prefer not to drive especially during inclement weather. Either way, you will feel right at home using your own car or enjoying the luxury of door to door service. Transportation to the grocery store, doctor appointments, and local shopping malls is available. Adult children feel great about their parents choice to live in an Independent Retirement Community. They love knowing that if anything happens, help is not far away. The fact that so many people are looking out for their parents safety and health gives great peace of mind. The level of activity and sense of community is second to none. A Continuing Care Retirement Community (CCRC) like Tudor Oaks offers multiple levels of care. This type of retirement community gives active seniors the ability to enjoy an independent lifestyle with the knowledge that all of their needs will be met should their health care situation change. A Senior Apartment Complex offers senior apartments with few if any amenities. Seniors in this community will need to move again if their needs change. It is interesting to note that the monthly rent over a period of time could use the saved funds that would have allowed the senior to enter a CCRC and have a continuum of care available. Choosing the correct senior living community ensures that you or your loved one will have every opportunity to fully enjoy retirement, amidst a community of peers, with a full-range of activities in a safe environment. One of the most important things you can do when considering your retirement years is to plan ahead. Addressing financial and health issues early keeps families from having to deal with a crisis later. Current residents of Tudor Oaks and other Independent Retirement Communities will tell you the same thing over and over again. “I should have done this many years ago, it was the best decision I ever made!”

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.

JUNE 2021 MHL 39

Celebrate a wonderful life by continuing to live it!

How to Make an Exercise Plan Now available…

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

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Senior Living with a continuum of care. 40 MHL JUNE 2021

Some people can plunge into a new project without planning ahead. Others find that writing a plan is helpful and keeps them on track. When it comes to motivation, the first few months are crucial. If you can stick with physical activities you enjoy, it’s a good sign that you will be able to make exercise and physical activity a regular part of your everyday life. An exercise and physical activity plan might be a good way to help you: Stay motivated to include physical activity as part of your daily life. Be organized so you can fit exercise and physical activity into your current lifestyle. Know what you need to move forward. Do you need to get new exercise shoes or clothes? Do you need equipment, like weights or a tennis racket? Will you have expenses (like health club fees) that you need to fit into your budget? What to Include in Your Physical Activity Plan Your reasons for being physically active. Your short- and long-term goals. The activities you plan to do. Include all 4 types of exercise—endurance, strength, balance, and flexibility. When, where, and with whom you will be active. Things you need to do to get started and keep going. How Much Exercise Should I Plan to Do? Aim for moderate-intensity endurance activities on most or all days of the week. Try to do strength exercises for all of your major muscle groups on 2 or more days a week, but don’t exercise the same muscle group 2 days in a row. For example, do upper-body strength exercises on Monday, Wednesday, and Friday and lower-body strength exercises on Tuesday, Thursday, and Saturday. Or, you can do strength exercises of all of your muscle groups every other day. Don’t forget to include balance and flexibility exercises. Remember to update your plan as you progress. Make It a Plan That Works for You When you are deciding on your activity plans, you’ll want to: Make your plan realistic based on your current activity levels and the amount of time you can dedicate to exercise each week. Make your plan specific. Include all of the details of who, what, where, when, and how you’ll be active each week. Make physical activity a priority. Put it on your “to do” list every day. Make being active easy and fun. Do things you enjoy, but pick up the pace a bit. Make it social. Ask a friend or family member to be your “exercise buddy.” Review and Update Your Plan Regularly Move Your Way link: Want to get more physical activity? Build a weekly plan Adjust your plan as you progress or if your schedule changes. You may find that things like vacation or illness can interrupt your physical activity routine. Don’t get discouraged! You can start exercising again and be successful. Go easy on yourself. You are not alone. The sooner you resume some sort of activity, the easier it will be to get back into your routine. Think about the reasons you started exercising. Believe in yourself! If you are finding that your current activities are getting easier to do, find ways to challenge yourself. Quick Tip Find an exercise buddy or buddies to help keep you motivated and maintain your exercise routine. Having a standing date with a friend or family member can help you stick to your plan.

MEMORY LOSS AND AGING Everyone forgets a name or misplaces keys occasionally. Many healthy people are less able to remember certain kinds of information as they get older. Memory loss that disrupts everyday life is not a normal part of aging, however. It is a symptom of dementia, a gradual and progressive decline in memory, thinking and reasoning skills. The most common cause of dementia is Alzheimer’s disease, a disorder that results in the loss of brain cells. Alzheimer symptoms progress, affecting communication, learning, thinking and reasoning. Eventually they have an impact on a person’s work and social life. 10 Warning Signs of Alzheimer’s Disease The Alzheimer’s Association, the world leader in Alzheimer research and support, has developed the following checklist of common symptoms to help recognize the warning signs of Alzheimer’s disease. 1. Memory loss – Forgetting recently learned information is one of the most common early signs of dementia. 2. Difficulty performing familiar tasks – People with dementia often find it hard to plan or complete everyday tasks, such as preparing a meal or placing a telephone call. 3. Problems with language – People with Alzheimer’s disease often forget simple words or substitute unusual words, making their speech or writing hard to understand.

4. Disorientation to time and place – People with Alzheimer’s disease can become lost in their own neighborhoods, forget where they are and how they got there, and not know how to get back home. 5. Poor or decreased judgment – Those with Alzheimer’s may dress inappropriately, or they may show poor judgment about money, like giving away large sums to telemarketers. 6. Problems with abstract thinking – Someone with Alzheimer’s disease may have unusual difficulty performing complex mental tasks, like forgetting what numbers are and how they should be used. 7. Misplacing things – A person with Alzheimer’s disease may put things in unusual places: an iron in the freezer or a wristwatch in the sugar bowl. 8. Changes in mood or behavior – Someone with Alzheimer’s disease may show rapid mood swings – from calm to tears to anger – for no apparent reason. 9. Changes in personality – The personalities of people with dementia can change dramatically. They may become extremely confused, suspicious, fearful or dependent on a family member. 10. Loss of initiative – A person with Alzheimer’s disease may become very passive, sitting in front of the TV for hours, sleeping more than usual or not wanting to do usual activities. If you or someone you know is experiencing these symptoms, consult a physician today. Early and accurate diagnosis of Alzheimer’s disease or other dementia is an important step to getting the right treatment, care and support. Evidence suggests that early diagnosis and subsequent treatment can help slow the progression of symptoms. Where to Turn for Help There are numerous clinics in Wisconsin that specialize in the assessment of memory loss. Many of them are affiliated with the Wisconsin Alzheimer’s Institute (WAI), a center within the University of Wisconsin-Madison School of Medicine and Public Health. These clinics follow a diagnostic protocol based on best practice models suggested by the WAI, and utilize an inter-disciplinary team of professionals, which guides the patient and their family through each phase of the assessment process. The team can include a physician, a psychologist, a nurse, and a social worker or another specialist in dementia care. The physician (usually a neurologist or gerontologist) completes a medical history and physical exam possibly including xrays and/or lab testing. The psychologist or nurse works with the patient to evaluate memory, thinking, and mood. A social worker meets with the patient’s family to complete a social history and provides additional one-on-one support.

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42 MHL JUNE 2021

begin your adventure at a Senior Community A senior’s residence is a place of security. Moving out of the home you spent many years creating memories can be difficult emotionally. But you might want to look at moving into a senior community as a positive move. When we are young we can’t wait to explore new things and get away from the same old –same old. We want to start making memories and planting our roots. Why not think the same way. Look at a Senior Community as an adventure, something that might bring back the great memories from when you were young and getting back into the world out there. A senior community can be a great change. You can meet new people, get rid of all the hassles of house work, and have a easier retirement life. There are several types of residential senior communities to choose from, so you need to explore and find what is right for you. How does one determine which senior community would fit best with their needs? Temporary vs long term care: A senior’s needs are more practical by planning to move into a situation that is most likely to remain for many years to come. Independence: Can you and would you want to live on your own? Or would it be best to find a more service oriented residential facility? Needs for personal care: How much and what kinds of personal or “custodial care” are needed or desired? There are online needs assessment questionnaires to help determine this and then match the care needs with the right type of housing. Needs for medical care: If the senior has a chronic illness that necessitates special medical care, or ongoing services of medical professionals, independent living and even assisted living may not be suitable. Costs: Learn about the financial aspects of senior housing to determine what options are affordable for you. Walk through senior communities that seem suitable. Make a checklist of what each has to offer. Then make your own checklist of your needs and wants. Look over each list with a friend or family member they might have some help-

ful input to give. Seek guidance from professionals who are experts in senior communities. They can help with the process of identifying your goals and values, assessing your needs, determining what your financial situation will allow and suggesting what facility might be right for you. When you set out to evaluate a specific independent living, assisted living, or memory care residence, how do you know you are seeing the everyday ‘face’ of the facility? Below are some basic suggestions on how to proceed. Go Unannounced – Visit a residence on the weekend and observe what is happening. Caregivers should be engaged with the residents. Is there life in the community? What do you see, smell, and hear? Try to avoid scheduling a tour of the facility where they put on a show instead of letting you know what’s really going on. Talk To The Residents – Learn what residents are thinking about their community. Naturally you will hear both glowing reports as well as minor complaints, but are there any themes that repeatedly run through their comments? Are they uncomfortable, not sleeping well, bored, or unable to find anyone to listen? Dig a little deeper into complaints you hear repeatedly. Talk To The Staff – The caregivers deliver what the senior needs, so ask to be introduced and visit directly with the people ‘in the trenches.’ Ask about the rate of caregiver turnover and make certain staff is trained to handle special care needs. Review Records – Senior facilities are inspected on a regular basis. You have the right to see any reports from those inspections. When you help to make a decision affecting the most precious people in your life, remember to ask the best question of all: Would you enjoy living there? Seniors have so many choices to make when the search for senior communities. With so many senior housing options available, it’s easy to feel overwhelmed by all the different kinds of communities. It’s important to learn the differences between the many options and to assess your needs to make the right decision.

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7 Simple Stretching Exercises These stretching exercises can be done standing or seated.Stretching exercises are an excellent way to keep your body more mobile, flexible, and pain-free as you age. The benefits of stretching include increased range of motion, better performance during physical activity, improved posture and circulation, healing and protection from joint and muscle injury, and even mental health benefits like stress relief. Regular stretching can improve our health in many ways, but it’s only part of a regular exercise routine. It’s a good idea to check in with your doctor first to make sure you’re cleared to try stretching, especially if you have a history of pain or injury. If your doctor gives you the green light, here’s a collection of uncomplicated stretching exercises you can start incorporating into your routine! Unless specified as standing, most of these stretching exercises can also be done while sitting on a chair or the floor. Try to do each stretch for 20-30 seconds at a time, but stop if anything becomes painful. Overhead stretch Overhead stretching feels so natural that you might even do it automatically when you wake up! Just sit or stand and stretch your arms toward the ceiling with your fingers interlaced. This stretches your shoulders, chest, biceps, and triceps. Cross-body shoulder stretch Stretching your shoulders helps keep these essential joints mobile. One of the most popular shoulder stretches involves simply grasping one of your arms with the opposite hand on the bicep area and pulling it across your body. You’ll feel a stretch in your shoulders and upper back. Side stretch The side stretch is similar to the overhead stretch in that you start with your arms over your head with your fingers clasped. This stretching exercise adds in a side-toside lean and is best done from a seated position. Leaning to one side, holding, then leaning to the other side helps stretch your abdominal muscles. Arm & ankle circles Simply rotating parts of your body in circles can be a fantastic simple stretching exercise! Reach your arms out to your sides and move them in circles, starting with a narrow circle and growing wider as you go. For ankle circles, sit in a chair and lift one foot off the ground at a time, circling your ankle in one direction and then the other before switching to the other foot. Wall calf stretch To stretch out your calves, find your nearest wall. Step towards it with one foot, bending that knee, and put your palms flat on the wall. Stretch out the other leg straight behind you, trying to keep the heel of that leg on the floor as you stretch each calf. Standing lunge Lunges can double as an exercise and a stretch! They work your hamstrings, quads, calves, glutes, and even abs. To do a lunge, take a big step forward with one foot and lower yourself until your knee is at a right angle. The other leg will naturally dip down behind you, so your toes are touching the floor. Hold each lunge, then step forward to do it with the other leg. You can modify this stretch depending on your ability and any knee pain you might have. Standing quad stretch You can use a wall or a chair to balance for this one! Stand up straight with your feet close behind you and lift one leg behind you, grabbing the top of your foot with the same-side hand. Bring your foot towards your glutes until your knee is pointing toward the floor. You’ll feel the stretch in the front of your leg. You can also modify this stretch by using a towel to hold your ankle if you can’t reach your foot.

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FOODS THAT PROMOTE HEARING HEALTH

Stock up on these nutritious foods that may also be good for your hearing. Some of the foods that promote hearing health are beans and leafy greens.When you think “hearing protection,” images like earplugs or noise canceling headphones may come to mind—not bananas and broccoli. But they can all make a difference! Foods that promote hearing health work by nourishing your body with essential vitamins and minerals. While they’re not a magical cure for hearing loss or a guarantee against hearing loss, these nutrients can help play a role in staving off damage and boosting your overall ear health. Here are just a few foods that are good for your hearing and the nutrients that make it possible: Learn more about these foods that promote hearing health below. Beans and leafy greens | Folate Folate—and its synthetic sibling folic acid—is most commonly associated with prenatal vitamins, since it’s an important nutrient during pregnancy. However, the perks of folate don’t stop at birth! High folate intake is associated with a decreased risk of age-related hearing loss. Up your intake with top folate sources like spinach, kale, Romaine lettuce, kidney beans, chickpeas, lentils, and more. Avocado, dark chocolate, whole grains | Magnesium final 1/2 pg bridgeway healthwise ad_Layout 1 3/23/12 11:18 AM Page 1

Magnesium is known for its neuroprotective effects, including its ability to help prevent or even treat hearing loss, especially when the damage is noise-induced. Its protective effects include preventing free radical damage and improving blood flow. You may be happy to know which foods deliver a high dose of magnesium, too, because they give you the perfect reason to add extra guac to your burrito and have that square of delectable dark chocolate for dessert! Nuts and seeds |Zinc Zinc is useful for prevention and possible treatment of sudden sensorineural hearing loss (sudden, unexplained hearing loss). Since zinc has immune-boosting properties, it can help prevent issues like ear infections, which may play a role in hearing loss. Make a zinc-rich trail mix by loading it up with healthy ingredients like peanuts, cashews, and almonds, and pumpkin, sesame, and hemp seeds. Bananas, oranges, potatoes | Potassium Potassium regulates fluid in the body, and inner-ear fluids are crucial for hearing health. These fluids are rich in potassium, which is why it’s vital to get enough in your diet. Fortunately, it’s a pleasure to do so, since enjoying a sweet fruit salad or baked potato (regular or sweet) will help get you there. Flaxseed, walnuts, and fish |Omega 3s Getting enough omega-3 fatty acids in your diet could prevent or delay the onset of age-related hearing loss. Fish oil is the most famous source, but if seafood isn’t your thing, plant sources include walnuts, flaxseed, chia seeds, and more. Mushrooms, eggs, fortified milks and cereals | Vitamin D Your ear is full of delicate bones, and vitamin D is necessary to keep them – and other bones in your body – healthy. You can get it along with your omega-3s in fish form, or from other dietary sources including egg yolks and mushrooms. However, since vitamin D doesn’t occur naturally in many foods, fortified options are usually your best bet: look for enriched breakfast cereals and cow, soy, almond, or oat milks. B12-supplemented foods If you suffer from chronic tinnitus, vitamin B12 might help. Like Vitamin D, this last nutrient is mostly gained from supplementation, since it comes from bacteria. Dairy and meat farmers give B12 supplements to their livestock, so animal products contain the highest amount. You can also go straight to the source and take a supplement yourself from the vitamin aisle or look for it in fortified breakfast cereals and milks. Load up your plate with these delicious foods that are good for your hearing—and share them with those you care about. As always, before making any changes to your diet, talk to your doctor to make sure the changes are ok for you. For more articles on hearing loss, head to our blog.

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WHAT SHOULD YOU KNOW when growing older They often assist in day-to-day activities such as house cleaning and shopping, driving their loved-ones to appointments, offering financial support, and providing companionship. By Genevie L. Kocourek, M.D., Over 13% of the population of the United States are 65 years of age or older. Caring for ourselves as we grow older is challenging. Often times, care of the older adult involves children or relatives. They often assist in day-to-day activities such as house cleaning and shopping, driving their loved-ones to appointments, offering financial support, and providing companionship. Health concerns can change as we age, too. For instance, it is uncommon for a

young person to have osteoporosis, but it is a common diagnosis in women over age 70. Eye diseases, often painless, can rob senior citizens of their vision. Falls and injuries can result in significant injury, including fractures and bleeding in the brain (hemorrhages). Therefore, it is wise to be aware of the most common conditions affecting senior citizens, and the steps that can be taken to protect us and our loved-ones. Nutrition. Nutritional concerns in the elderly include lack of money for purchasing groceries, lack of motivation for cooking a meal when living alone, and loss of taste leading to a poor appetite. Try sharing a meal with a friend, going to social gatherings in the community or at your church, or eat with family. Physical activity. As we grow older, it is very important to continue physical activity. Even a daily walk of 15-20 minutes can be very helpful. Many health clubs have a low-cost plan for senior citizens. Clubs often have a warm-water pool, which can be an ideal way for a senior citizen to get exercise, while limiting the stress on joints. Falls and injuries. This is one of the greatest concerns for senior citizens. Falls can result in broken hips, hospital stays, and a reduced quality of life. Sometimes after a fall, the person never returns to his or her prior functioning. Therefore, fall prevention is essential. Remove all loose rugs from your home, and have grab bars installed in your bathrooms. Every stairway should have a handrail, even if it has only a few steps. Every stairway should be well-lighted. Sleeping pills. Many senior citizens have difficulty sleeping. Some of them use sleeping pills to help with sleep. However, there is a risk with sleeping pills, in that they can make a person so drowsy they are unable to travel safely to the bathroom in the middle of the night. Whenever possible, avoid the use of sleeping pills. Vision. As we grow older, the risk for eye diseases increases, including macular degeneration, cataracts, and glaucoma. These diseases are painless. Therefore, it is wise to have a dilated eye examination each year. If you need a referral for an examination, talk with your doctor. Keep your prescription for eyeglasses current. Poor vision can lead to falls and injuries. Hearing. Loss of hearing is common in the senior citizen. The greatest concerns are the inability to hear fire alarms in your home or sirens on the road. It is also important

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to hear other things as well, such as instructions from your doctor regarding how to take your medications. Arthritis. Pain in the joints from arthritis can make it difficult for the senior citizen to move about freely. Sometimes stiffness and pain in the joints leads to the need for pain medications. Such medications can cause drowsiness and falls. This is especially true when a person takes the pain medication prior to going to sleep, and then awakens in the middle of the night and has to use the bathroom. Discuss your arthritis pain and pain medications with your doctor. Cancer. Senior citizens with cancer can feel sick from chemotherapy treatments, have nausea or vomiting, or generally feel weak. Any of these symptoms can lead to falls and injuries. If you are in the midst of chemotherapy, consider having a friend or family member with you in your home or available at a moment’s notice the day or two following treatment. Parkinson. Parkinson’s disease is a movement disorder. Symptoms can include a tremor in the hands, difficulty when starting to walk, and a jerking motion with footsteps. Individuals with Parkinson’s need to be aware that they have a high risk for falling. It can be tremendously helpful to wear a safety device that automatically calls for help when a person falls, or to use a device that allows a person to push a button when they need help. Incontinence. Incontinence can lead to several concerns. A person with incontinence might find that they do not want to leave the house. This can lead to depression, and loneliness. The body fluids that leak can also lead to rashes of the skin, and sores. Discuss incontinence with your doctor. There may be treatments that will improve your symptoms. Dizziness. The greatest concern with dizziness is that a person is more likely to fall. If you suffer from dizziness on a regular basis, talk with your doctor. It may also be wise to have a bed that is lower (closer to the ground), and to have a cushioning mat on the floor. The mat will provide some protection if you do fall out of bed. Hypertension (high blood pressure). Many, many senior citizens have high blood pressure. Uncontrolled blood pressure can lead to kidney failure, strokes and heart attacks. Blood pressure that is too low can result in dizziness. Therefore, it is vital for you to see your doctor regularly if you have high blood pressure. Your doctor will work with you to control your blood pressure and limit side effects, such as dizziness. Diabetes. Many senior citizens have diabetes. Diabetes can lead to vision loss, numbness of the feet and loss of sensation in walking, heart disease, and episodes of dizziness from low blood sugar. Any of these symptoms can result in falls and injuries. See your doctor regularly if you have diabetes. It is beneficial to keep your diabetes in control, but as we grow older, sometimes it is wiser to have a slightly higher goal for your hemoglobin A1c than when you were younger. Medications. The average number of prescriptions taken by a person age 65-69 is fourteen, and for a person 80-84 it is 18! Juggling medications—and supplements—can be complicated and lead to further health problems. Use a pill-minder that will accommodate all of the medications you take in one week. Place your pills in your pill-minder once per week. Do not allow yourself to be interrupted when you are filling your pill-minder. If you need assistance in taking your medication properly, ask a friend or relative to help, or tell your doctor. Many assisted-living facilities provide this support to their residents, but people living alone may also need help. Also, ask your doctor if any medications can be safely eliminated. Medicare health insurance. Every person with Medicare is entitled to have an Annual Wellness Visit (AWV) with his or her physician each year. For many Medicare supplemental plans, the patient is also allowed to have an annual preventive exam each year. Talk with your insurance company to determine what you are entitled to have. See your doctor at least once per year. Advance Directives. Although every adult should have an Advance Directives document, it is especially valuable as we grow older. “Advance Directives” is a document that identifies what you would want done when you cannot make decisions for yourself. For example, if a person has a stroke, an Advance Directives document will help doctors and family members know what should be done for the person. The document will also identify the person who should make decisions for you, in the event you are unable to do so. Talk with your doctor about completing an Advance Directives document—it is indispensable for everyone, especially you! Remember - Don’t be too quick to simply assume what you’re experiencing is due to age. Our minds are very powerful and we have more ability than one might think to change our health status and outcomes. At the Ommani Center, we are concerned about your health. If you do not have a primary physician or a medical home, we encourage you to find one.

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Walking, talking, and thinking ABOUT BRAIN AND BODY HEALTH For some residents of Portland, OR, taking a walk down memory lane has taken on a whole new meaning. The Sharing History through Active Reminiscence and Photo-Imagery (SHARP) study combines walking, social engagement, and reminiscence to help promote cognitive health in older African-Americans. No intervention has yet been shown to effectively prevent or treat Alzheimer’s disease. What we do know is finding a way to conquer Alzheimer’s disease will require all of us to work together. “It is important that as we test possible interventions that we engage as many people as possible, across racial, ethnic, and socioeconomic groups, in innovative studies testing a wide range of activities,” said Nina Silverberg, Ph.D., director of the National Institute on Aging (NIA) Alzheimer’s Disease Centers program. One study seeking to do just that is being conducted at the NIA-supported Layton Aging & Alzheimer’s Disease Center at Oregon Health & Science University

(OHSU) and funded by the Centers for Disease Control and Prevention’s Healthy Brain Research Network. The 6-month pilot study engages African-Americans, age 55 and older, who live in historically black areas of Portland by combining a variety of activities to see if the activities might, together, help reduce the risks of Alzheimer’s-related cognitive decline. Older African-Americans are more likely than older white Americans to develop Alzheimer’s disease and other dementias, which may be due in part to the effects of socioeconomic and health-related factors, such as higher rates of cardiovascular disease, which has been linked in a number of studies to higher risk for Alzheimer’s. Yet, in developing health interventions to test for this population, researchers can face barriers, including overcoming trust issues and ensuring that studies are culturally relevant. Underpinning the SHARP study is design of an intervention that is culturally relevant, engaging, and celebratory, said SHARP project leader Raina Croff, Ph.D., an assistant professor of neurology at OHSU and 2015 graduate of the NIA Butler-Williams Scholars Program. “We intentionally developed a program that draws on the strengths of the community,” she said. Bringing people and place together SHARP participants Participant Wiley Barnett with Charlotte Rutherford, who recruited him to the SHARP program. Participant Wiley Barnett, age 80, is committed to regular exercise but sometimes finds it easy to make excuses. “This project reinforced what I planned and intended to do. We’re relying on each other,” he said. Mr. Barnett also cited social interaction as a benefit he gets from participating in SHARP. “With this program, I have regular social contact with a group of people who are roughly in my same age bracket,” he said. The 19 participants walk three times a week in small groups along a preset 1-mile route in North or Northeast Portland. During the self-guided walks, participants carry a computer tablet with a selection of themed routes, such as “childhood and family” or “foods and markets.” When they reach a “memory marker,” a sound indicates an image has popped up, along with discussion questions. men playing ping pong in 1951 Photos from the 1940s to 2010 help participants remember and discuss during their walking routes. (1951 photo courtesy of the City of Portland Archives). For example, a memory marker in the “sports and leisure” theme shows a 1951 picture of a young man playing ping pong at the former Knott Street Community

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Center. It includes the question “What were your favorite games to play as a kid?” The participants’ discussions are recorded and will be used to create a digital archive of the stories, as well as community-based sessions about health and cognitive aging, Dr. Croff said. This part of the project is highly motivating for participants, who are concerned about the loss of history and how quickly it’s disappearing, she added. Preserving history, improving health The area of the city where the participants are walking has changed dramatically in the last 20 years, from mostly African-American to mostly white residents, and from older buildings to newer shops, boutiques, and restaurants. “You wouldn’t believe if you knew what it used to be like how different it is now,” Mr. Barnett said. “It’s so physically different that it has an emotional impact.” Dr. Croff has seen these changes firsthand. She grew up in Portland and has often visited the neighborhoods where SHARP takes place. Trained in anthropology and an archaeologist of the African diaspora before entering the field of healthy aging, she was looking for a way to combine her passions of motivating people to be healthy, and preserving history and the stories and experiences of people in the community. “This intervention is both relevant to our community and is culturally celebratory because it draws on the strengths of the culture and neighborhood history. It also allows participants to give back by passing along stories that will become part of a digital archive,” Dr. Croff said. By doing something highly motivational and celebratory, the team hopes to increase physical activity and social engagement in a sustained way to reap cognitive benefits. Dr. Raina Croff with-SHARP Particpants Project leader Raina Croff, Ph.D., left, celebrates with three participants who completed SHARP: Donna Kelly, Robert Boyer, and Judy Boyer. In this early phase, SHARP aims to engage and build a relationship with participants so that they will want to continue in the program. The study’s long-term goal Hickory Park Senior Living will cognitive health. is to see if the multi-faceted intervention maintains and improves For now, researchers are measuring, through surveys, the program’s effects on parcover up to $2,500 of your moving ticipants’ energy levels, type and frequency of physical activity, and number of days costsandwith Forward. that poor physical mental Moving health impede activities. “Dr. Croff’s work takes into account the importance of sociocultural factors for health interventions,” said Carl V. Hill, Ph.D., M.P.H., director of the NIA Office of SpecialThe Populations. the same time, it galvanizes socialnow networks that may help offer“Atmay be redeemed people maintain behaviors that could prove protective for cognitive function.” August 1st.NIA supports a broad range of Under its Healththrough Disparities Research Framework, research to understand how multi-level factors, including race/ethnicity, social networks, and educational attainment, affect aging and health. In Alzheimer’s disease, a number of new projects were recently supported, addressing health disparities in dementia incidence, blood pressure, brain health, and caregiver health, among other things. For the next phase of SHARP research, Dr. Croff plans to adapt the model to include participants with mild cognitive impairment—a condition in which people have more memory or other thinking problems than normal for their age, but their symptoms do not interfere with their everyday lives. Dr. Croff is also the co-investigator on the African American Dementia and Aging Project, which aims to improve the understanding of age-related memory loss in older African Americans. Census Bureau releases healthy life expectancy at 60 infographic A new America Counts Story from the U.S. Census Bureau and funded in part by NIA, looks at healthy life expectancy at age 60 (HALE60) and how it varies by world region, country, income, and gender.Two older adults jogging on a path in a park. Healthy life expectancy is the average number of years that a person can expect to live in “full health,” which takes into account years lived without injury and disease. The America Counts Story on HALE at Age 60 found that living longer and healthier is most dependent on the income level of the country in which a person resides and their gender. Researchers found that people in the Americas and the Western Pacific had among the highest life expectancy at 60 (LE60) and HALE60. However, there were dramatic differences among countries within the same region. The differences between these countries were attributed to income levels, national health policies, cultural practices, and other factors. Higher income countries were also more likely to have 3933 S. Prairie Hill Lane a higher HALE60. The report also Greenﬁeld, found a clear gender WI gap across LE60 and HALE60 – with women 53228 generally living longer than men in all regions. Gender differences were most promihickoryparkcares.com nent in Europe, where women had higher LE60 and HALE60 than men. Women’s advantages start to diminish in the African and Eastern Mediterranean regions although women still live longer and healthier than men. Looking at this data can provide significant insight into quality of life for older adults around the globe. For more insights, check out an infographic from the Census Bureau that takes a closer look these trends: Healthy Life Expectancy at Age 60: 2000 to 2016. (PDF, 1.8M)

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FRESH-PICKED SUMMER ACTIVITIES FOR SENIORS

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Traditional Funerals $1,395.00 at your Church or Cemetery Chapel of your choice

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Expand your horizons and try something new with these fun ideas. One of the summer activities for seniors on our list is to take a road trip.Feeling stuck in a rut? A new season is a great reason to get out there and have new experiences. If you want to expand your horizons during the warm-weather months, consider trying something you’ve never done before. These fresh-picked summer activities for seniors can inspire a newfound passion and help recapture that invigorating “school’s out” feeling of fun, freedom, and adventure: Hit the road If it’s been a while since you took a summer road trip, why not venture out on the open highway? Whether it’s a day trip to a nearby destination you’ve never visited or an RV tour around the country, switching up your surroundings and seeing new sights is a sure-fire way to inspire wonder. The question is: where to next? Mount Rushmore? Grand Canyon? Niagara Falls? Whether near or far, call friends or family and plan a road trip to remember. If hearing loss makes it difficult to connect with those you care about over the phone, find out how CapTel phone captioning technology can help. Before setting out on your excursion, use these helpful travel tips for seniors to jet set like a pro. Join a hobby group New activities and new friends add up to truly life-enriching experiences. If starting a new hobby seems intimidating, see what groups you’d like to join at a local community center, or find a local group that matches your interests online. There, you can find just about anything from a book club to a hiking group to “wine and paint” events – and more that you may not have even considered. To boost your wellness quotient, consider satisfying the hobby-seeker in you with these healthy hobbies to help stay physically and mentally fit. Take up a summer sport Summertime weather makes for ideal conditions to enjoy fitness activities outdoors. Consider taking up a new sport this season to help broaden your skills and interests. Think golf, tennis or pickle ball, biking, swimming or water aerobics, and fishing. There may even be yoga or tai chi classes offered outdoors in your area. No matter which of the fun sports for seniors you try this summer, be sure to check with your health care provider before starting any new activity or fitness regimen. Experiment with new music Everyone has their favorite radio stations and bands, but there are many more genres and songs to discover. As you explore new summer activities to try, consider downloading an app like Spotify or Pandora and listen to shuffled playlists that expose you to fresh tunes. You could also find outdoor music events in your area where you can appreciate original songs from artists you haven’t heard of before. Before you go, check out these concert hearing protection tips to help prevent noise-induced hearing loss. Eat food you’ve never tried The last in our list of summer activities for seniors will tempt your taste buds. One of the easiest (and most delicious) ways to mix life up is by literally mixing up new flavors and ingredients. Perhaps you’d like to try out a new ethnic restaurant and order foods you’ve never eaten before. You could ask the server or chef about the cultural significance of the dish and learn about unfamiliar spices and flavors. Or, sign up for a cooking class and expand your own kitchen repertoire. Then invite friends for a dinner party and watch them be impressed! Thanks to modern conveniences, you can even have ingredients delivered right to your door. If you have food allergies, be sure to double check the nutrition label or ask about any ingredients that you are not familiar with. With so many new things to try, it’s sure to be a fun and enriching season ahead! For more summer activities for seniors, check out even more ways to spend the warm-weather season. Find more tips on senior living and independence on our ever-growing at catpel.com.

views on aging are always changing People are living longer. In 1970, the average life expectancy at birth was 70.8 years; in 2000, it was 76.9 years; and by 2030 is it estimated that the “oldest-old,” age 85 and older, could grow to 10 million people. Views on aging are also changing. It no longer necessarily means physical decline and illness—in the last two decades, the rate of disability among older people has declined dramatically. The National Institute on Aging (NIA), part of the Federal Government’s National Institutes of Health (NIH), investigates ways to support healthy aging and prevent or delay the onset of diseases that disproportionately affect us as we age. These studies not only may increase what is known as “active life expectancy”—the time of advancing years free of disability—but also may promote longevity. NIA’s research includes hormone and dietary approaches, including calorie restriction. Results from NIA-sponsored studies and others are likely to improve our understanding of the benefits and risks of hormone supplements, calorie restriction, and

other interventions to promote healthy aging. This tip sheet provides an overview of what we know about hormone supplements and calorie restriction and the research needed to learn more. Until we have a better understanding, it is a good idea to be skeptical of claims that hormone or other supplements can solve your age-related problems. Instead, focus on what is known to help promote healthy aging: healthy eating and physical activity. What Is a Hormone? The word “hormone” comes from the Greek word, hormo, meaning to set in motion. Hormones are chemical messengers that set in motion different processes to keep our bodies working properly. For example, they are involved in our metabolism, immune function, sexual reproduction, and growth. Hormones are made by specialized groups of cells within the body’s glands. The glands—such as the pituitary, thyroid, adrenals, ovaries, and testes—release hormones into the body as needed to stimulate, regulate, and control the function of other various tissues and organs involved in biological processes. We cannot survive without hormones. As children, hormones help us “grow up.” In teenagers, they drive puberty. As we get older, some of our hormone levels naturally decline. But what does that mean? Scientists do not know exactly. In order to know more, NIA investigates how replenishing hormones in older people affects frailty and function. Many of these studies focus on hormones that decline with age, including: Growth hormone Melatonin Dehydroepiandrosterone (DHEA) Testosterone Estrogen and progesterone (as part of menopausal hormone therapy) How Hormones Work Most hormones are typically found in very low concentrations in the bloodstream. But a hormone’s concentration will fluctuate depending on the body’s activity. Like a key that unlocks a door, a hormone molecule is released by a gland and travels through the blood until it finds a cell with the right fit, a “receptor.” The hormone latches onto a cell’s receptor and a signal is sent into the cell. These signals may instruct the cell to multiply, make proteins or enzymes, or perform other vital tasks. Some hormones can even cause a cell to release other hormones. One hormone may fit with many types of cells but may not affect all cells in the same way. For example, one hormone may stimulate one cell to perform a task but it might also turn off a different cell. Additionally, how a cell responds to a hormone may change throughout life.

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CHOICE<<page 23 an amplified inflammatory response from any viral attack can be reduced. In addition, cooking with spices like turmeric also stimulates natural-killer cell activity, (7) the first responders after viral entry. Turmeric needs to be heat activated so taking it in supplement form is ineffective. (Curcimin, the the active ingredient in turmeric carries antioxidant effects). Adding dark anti-oxidant rich foods and spices such as cardamom and cloves , (8) can also enhance natural-killer cell function resulting in a reduced viral load. • Get your sleep. Seven to eight hours of sleep per night is necessary to enhance cellular regeneration and reduce inflammation. Deep sleep relaxes the body and neutralizes stress hormones which are inflammatory and immunosuppressive. • Take your supplements. Supplements to boost and support your immunity may be helpful. There have been no studies thus far on the beneficial effects of supplements for preventing COVID-19 so supplements are not substitutes for evidence based preventive measures. Many supplements however, have been shown through scientific evidence to support the body in viral defense: a. 20 mg of zinc per day has been shown to reduce viral replication (9) in in vitro studies. b. Vitamin C 2000 mg per day (if you have kidney stones, check with your doctor before taking this) is a potent anti-oxidant which assists the body in anti-viral activity. (10) c. Vitamin D3 2000 to 5000 IU per day has been shown to assist in immune support. (11) Be sure and check your blood levels before taking more than 2000 IU per day to prevent toxicity. Vitamin D is a fat soluble vitamin and can be toxic if taken unmonitored in high doses). d. A broad spectrum probiotic is key in keeping the gut microbiome (12) and immune system healthy. An effective probiotic should have at least 5 strains of Lactobacillus and up to 5 strains of Bifidum to populate your intestines and provide biodiversity. To ensure that your probiotic is temperature stable, it is better to get one that does not need refrigeration. The gut microbiome is essential (13) for a healthy nervous system and immune system. While on a Whole Food Plant Based Diet, make sure you eat a variety of deeply colored (14) fruits and vegetables. The deep color indicates the presence of antioxidants which support many different body functions and neutralize free radicals. Adding lentils and beans increases the level of Nitric Oxide (15) in the body, resulting in increased blood flow and tissue oxygenation. This discourages viral replication and assists in tissue repair and regeneration. After making lifestyle changes, most of my patients notice significant improve-

ments in their energy levels and health biomarkers within a few weeks. Making healthy lifestyle choices is the best defense against disease and infection and greatly assists in the reversal of co-morbidities. Do yourself a favor during this Pandemic and make a commitment to your health. If COVID19 has taught us anything, it is that health is our biggest asset and greatest gift. It is ultimately a series of choices we all must make of supreme value, but health requires our commitment and dedication. I consider it a sacred and spiritual practice to keep myself healthy. It is my honor as a physician to assist my patients to cultivate this in their lives. Please stay safe and healthy and remember that prevention is ultimately the best medicine. For a library of webinars to learn about how your body works and how to stay healthy, please visit Dr. Kumar’s learning platform at rosekumarmd.com (16) and her educational blog at https://ommanicenter.com/medicine-on-the-edge/. ©June2021 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms. Links: 1.The COVID19 Vaccine: Understanding its Mechanism and Efficacy • Rose Kumar MD 2.Comorbidity and its Impact on Patients with COVID-19 (nih.gov) 3.Keto Versus Plant Based - The Illusion of Health Versus True Health (ommanicenter.com) 4.Nonalcoholic fatty liver disease - Symptoms and causes - Mayo Clinic 5.https://elemental.medium.com/this-is-the-exercise-your-body-needs-duringthe-coronavirus-outbreak-8b924c92e861 6.Whole Food, Plant-Based Diet Guide - Center for Nutrition Studies 7.https://pubmed.ncbi.nlm.nih.gov/29642292/ 8.https://rosekumarmd.com/product/how-to-boost-your-immune-system/ 9.https://journals.plos.org/plospathogens/article?id=10.1371/journal. ppat.1001176 (10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659258/ (11) Vitamin D and the Immune System (nih.gov) (12) Healthy Gut - Learn more about it’s Power (ommanicenter.com) (13) Healthy Gut - Learn more about it’s Power (ommanicenter.com) (14) Eating The Rainbow: Why A Variety of Fruits and Vegetables Is Important (foodrevolution.org) (15) NO-Rich Diet for Lifestyle-Related Diseases (nih.gov) (16) Dr. Rose Kumar Learning • Rose Kumar MD

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VISION<<page 13 prescription for the IOL implant that will restore focusing ability in your eye. What happens before surgery? Daniel Paskowitz, MD, PhD, an eye surgeon with credentials from Harvard and Johns Hopkins, explains, “We enter information regarding the length of the eye and curvature of the cornea into a special computer that calculates the power of IOL which would best restore vision to pre-cataract levels. We then customize the type of implant and surgical technique to fit the individual patient— taking into consideration their overall health; any other eye-related concerns, such as diabetic or retinal problems; as well as the person’s lifestyle, budget, and other factors. Our policy is to never lose sight of the fact that, even though our practice has performed tens of thousands of cataract procedures, each patient is unique and is treated accordingly.” How does the lens implant restore vision? Eye Care Specialists ophthalmologist and surgeon Michael Raciti, MD, explains, “After the cloudy lens (about the size of an aspirin) has been removed, an artificial lens implant is placed permanently inside the eye to provide focusing ability, peripheral (side) vision, and depth perception. Standard IOLs are like miniature internal contact lenses set for a single prescription power—usually to provide clear vision in the distance for driving, watching TV, and other tasks. Most patients with these lenses still need reading glasses or bifocals. Newer ‘advanced’ IOLs can adjust for astigmatism or provide multiple focusing zones with less dependence on glasses. Your surgeon will help you determine which type of IOL is best for your eye, health, budget and lifestyle. Be certain that you feel comfortable with the decision. For example, at Eye Care Specialists, our team takes great care to never upsell or push a patient into an implant that is beyond their medical needs or financial means.” What happens during surgery? Cataract surgery is performed on an outpatient basis using local anesthesia (often just drops to numb the eye). Typically, a no-stitch, self-sealing micro-incision is made to remove the cataract and insert the lens implant. Utilizing these advanced techniques, the procedure itself usually takes only about 15-30 minutes and total time at the outpatient surgery center is about 2-3 hours. What happens after surgery? After surgery, patients go home and resume most activities within hours. Their vision noticeably improves within days. “Most people are so pleased with seeing things brighter and clearer, that they can’t wait to have their other eye done,” notes David Scheidt, OD, a medical optometrist who assists with the pre- and post-operative care of Eye Care Specialists’ patients. Are cataracts preventable? Cataracts cannot be prevented. Cata-

ract development may be delayed or slowed, however, by wearing sunglasses and hats with brims, eating a balanced diet high in healthy nutrients (vitamins, minerals and antioxidants) and low in fat and sugar, avoiding smoking and excessive alcohol intake, and keeping your blood sugar under control if you have diabetes. FREE Booklets & Information Eye Care Specialists’ doctors are dedicated to providing the highest quality cataract, glaucoma, diabetic eye disease, macular degeneration, and dry eye care. They frequently lecture to the public and fellow physicians and have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies or to schedule an appointment for a thorough examination at their offices on 7th & Wisconsin Avenue in downtown Milwaukee, Mayfair Road across from the mall, or 102nd & National Avenue in West Allis. They also offer information at www.eyecarespecialists.net.

TAKE THE CATARACT TEST * Do you have trouble seeing, even with your glasses or contact lenses (and prescription changes don’t help)? * Do you have foggy, blurred or double vision? * Do you need more light to read or see? * Are you uncomfortable going out at night because of poor vision? * Do lights at night have a “starburst” or “halo” effect? * Do bright lights, sunlight and glare bother you? * Do you have trouble seeing to read small print or fill out forms and checks? * Are colors not as bright as they used to be? * Are you having trouble seeing the digital clock or channel numbers on the TV? * Do you have problems seeing the food on your plate? * Are you having difficulty judging stairs and curbs? * Do you bump into things or fall because of poor sight? * Do you have difficulty performing daily activities (cooking, cleaning, driving, etc.) or enjoying hobbies (watching TV, sewing, going out with friends, etc.) because of your vision? * Is your distance vision (seeing the TV, street signs, grocery store aisles, etc.) getting worse? Answering “yes” to just one of the above questions may mean that you have a cataract. If so, you should schedule a thorough examination, which is typically covered by Medicare and insurance.

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

Know what you want from your hearing a

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

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

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

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