Modern Health and Living May 2022 by Modern Health and Living

MHL

MAY 2022 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

family Volunteering Ideas questions and answers ON HEALTH & FITNESS get a glowing tan by Drinking Your Vegetables mds offer tips to make the most of your next eye exam

organic gardening SENIOR SPRING LIVING understanding Essential Vitamins

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

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Editors Note Warm weather equals better moods. Summer is right around the corner and I can’t wait! We did have a few warm days in April and I took full advantage by hitting golf balls and soaking up the rays during track competitions. Yep, summer can mean relaxation or it can be busier than those bumble bees. I truly feel healthier when the weather is warm, it brings a smile to my face and relieves a lot of stress. I encourage people to try to get out this May season and get a new weekly exercise routine. It’s time to get out of the house and into the sunshine (use sunscreen!). The showhouse is almost done and all the hard work the designers, volunteers and contractors has really paid off. Silk wallpaper, leather walls, amazing art pieces, and a mix of vintage with modern has made this showhouse the best ever. Please come see this fabulous home as all the proceeds go to breast and prostate cancer. You can purchase a ticket at the door or online, breastcancershowhouse.org/events. There is a fabulous Gala and even a Great Gasby theme murder mystery night. I hope to see you all there! Start your health routine this spring. Make a few choices that makes your health a priority. 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

MAY 2022 EDITION

HEALTH AND

MAY 2022 fREE PUBLICAT

ION

Est 1992

LIVING

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ALTHY LIVING

FOR MEN, WO

organic ga rdening SENIOR SPRIN G LIVING underst Essential Vitanding amins

MEN, CHILDREN

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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

MAY 2022 MHL

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MHL MAY 2022

hitting the links

could be a hole in one for your health The American Heart Association cites research showing regular golfing may lower the risk of death in older adults, offers other health benefits While golfing was once known as the game of kings, the American Heart Association, the world’s leading nonprofit organization focused on heart and brain health for all, says you don’t have to be royalty or a professional player to reap health benefits from hitting the links at your local golf course. Research presented at the Association’s International Stroke Conference in 2020 found that regularly golfing – at least once per month – lowered the risk of death, especially among older adults. Golfing can provide benefits such as stress reduction and regular exercise. Due to its social nature and typically slower, controlled pace, people of most all ages and physical fitness levels can play the sport. “The regular exercise, time spent outside enjoying nature, social interaction and even the friendly competition of a round of golf are all elements that can foster mental and physical wellbeing,” said Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, president of the American Heart Association and chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research and professor of preventive medicine, medicine and pediatrics at Northwestern University’s Feinberg School of Medicine in Chicago. “The past couple of years have been hard and many of us have picked up some unhealthy lifestyle behaviors such as more eating and less physical activity, and we’ve missed the company of friends and family. I think golfing can offer a great opportunity to start venturing back out into an enjoyable activity that can feed our hearts and our souls.”

For the study on golfing, researchers from the University of Missouri in Columbia, analyzed data from the Cardiovascular Health Study, a population-based observational study of risk factors for heart disease and stroke in adults 65 and older. Out of nearly, 5,900 participants, average age 72, researchers identified nearly 400 regular golfers. During the 10-year follow-up period, death rates for golfers were significantly lower than for non-golfers.[1] A comprehensive review of research published in the British Journal of Sports Medicine analyzed more than 300 scientific studies, leading a panel of 25 public health experts to issue an international consensus statement, from several sporting and golf organizations, noting the health and social benefits of golf.

editor’s pick Mother’s Day Gift

Women’s Sync Cart Bag

Sun Mountain has been one of the leading golf bag manufacturers in recent years, making some of the top golf bags in the business. The Sync is designed specifically for use on push carts. We started with a top and bottom built to nest in the upper and lower bag wraps of their carts. Then, we molded the bottom so it fits over the lower bag rest of Speed Cart V1R, Pathfinder PX3 and PX4, limiting side-to-side bag motion. In addition, all pockets are forward-facing and accessible when the bag is on a cart. Finally, there is a cart strap pass-through so the Sync can be strapped to the cart without hindering pocket usage. FEATURES AND BENEFITS Fourteen individual club dividers, including an integrated putter compartment, run the full-length of the bag to protect where to buy clubs and prevent the migration of club shafts. www.SunMountain.com Bottom molded to fit over the lower bag rest of the Speed Cart V1R, Pathfinder PX3 and PX4, minimizing side-to-side movement. There are 11 pockets including a ventilated cooler pocket; a water-resistant, velour-lined valuables pocket; a velour-lined rangefinder pocket; and multiple accessory pockets. The range finder pocket lifts and there are cart strap pass-through slots behind the side pockets so you can secure your bag to a cart without hindering pocket access. Cart bumpers for added durability. Matching rainhood included.

REAL HEALTH & FITNESS

W61 N513 Washington Avenue MHL MAY 2022

Cedarburg, WI 53012

understanding

Essential Vitamins Talk to your doctor before supplementing any of these essential vitamins.We all know that vitamins are important, but what do each of the 13 essential vitamins actually do? And what foods contain these essential vitamins? Let’s take a look! First, here’s a quick list of the 13 essential vitamins: As a quick note: before you start taking vitamin supplements or make any dietary changes, it’s a good idea to check in with your doctor. Everyone’s nutritional needs are different, so you’ll want to see which supplemental vitamins, if any, your doctor recommends for you before you take them. Vitamin A As a kid, you may have been told some version of “eat your carrots so you can see in the dark!” While you might still be working on that night vision, it turns out Vitamin A, found in carrots, is essential for good vision, as well as immune health and cell growth. Sources of Vitamin A include: Leafy greens Red and orange fruits/vegetables (tomatoes, red peppers, mango, etc.) Liver Eggs

Black-eyed peas Fortified foods Vitamin C Vitamin C might be the most famous one of the bunch — we know it’s in oranges, sailors used to get scurvy without it, and many of us take extra at the first sign of a runny nose. Also known as ascorbic acid, Vitamin C is an antioxidant that protects your heart and immune system, assists in tissue growth and wound healing, and maintains bones and teeth. Sources of Vitamin C include: Citrus fruits Cruciferous veggies like broccoli and Brussels sprouts Strawberries Potatoes Vitamin D Also known as the “sunshine vitamin,” Vitamin D is hard to get from food sources alone. Our bodies synthesize it after spending time in the sun (ideally three times a week for 10-15 minutes), and it’s commonly recommended to take a supplement in the winter. Vitamin D reduces inflammation and helps our bodies absorb calcium, which is necessary for strong bones and teeth. Sources of Vitamin D include: Sunlight Fish Mushrooms Eggs Fortified foods Vitamin E The antioxidant alpha-tocopherol is the form of Vitamin E that our bodies can use. It helps synthesize red blood cells and protects our bodies from dangerous free radicals that contribute to chronic disease. Sources of Vitamin E include: Nuts (almonds, peanuts) Sunflower seeds and oils Avocados Asparagus Spinach and collard greens Mangos Vitamin K vitamins>>page 45

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MAY 2022 MHL

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MHL MARCH 2022

sunshine state of mind come explore elkart lake

ENJOY THE GREAT OUTDOORS

AT AMERICA'S NATIONAL PARK OF SPEED!

Whether action or relaxation is your goal, you’ll find it here. Love to Run, Bike, and Hike? Filter the list below for routes and trails perfect for getting out and exploring the Village of Elkhart Lake and the surrounding areas! A Journy for Your Mind and Body. Create a wellness retreat that makes you feel like you again. Relax at the spa, join a fitness class and experience a seat at the dining table.

Road America

Located in Wisconsin’s scenic Kettle Moraine, Elkhart Lakes’s Road America Inc. is one of the world’s fastest racing tracks.

NTT INDYCAR SERIES Sonsio Grand Prix Presented by AMR June 9-12, 2022

The NTT INDYCAR SERIES Sonsio Grand Prix presented by AMR takes center stage at Road America June 9-12, 2022 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. The NTT INDYCAR SERIES Sonsio Grand Prix presented by AMR races faster and closer than any other form of motorsports. The NTT INDYCAR SERIES has witnessed 96 races with a margin of victory less than one second and eight races have had less than one-tenth of a second between the 1-2-3 finishers. See these athletes compete for victory at Road America! The NTT INDYCAR SERIES drivers race single-seat, open-cockpit cars that feature a 2.2-liter, twin-turbocharged, direct-injected V-6 engine optimized to run at 12,000 RPM with an estimated 500-700 horsepower depending on the turbocharger boost setting. The INDYCAR weekend schedule at Road America will also be bolstered by Vintage Indy on June 11-12. Vintage Indy is dedicated to the history and preservation of Indianapolis Championship Cars from 1911-1996 to ensure these iconic cars survive for future generations. Also included on the weekend schedule are the Blue Marble Radical Cup North America, and two junior Road to Indy development series’ including the Indy Pro 2000 Championship and the Cooper Tires USF2000 Championship, of which many drivers of the NTT INDYCAR SERIES are graduates. Bring the entire family out to experience the NTT INDYCAR SERIES Sonsio Grand Prix presented by AMR in person at Road America! Kids 16 and under get free general admission to all Road America season racing events with a paying adult at the gate. Ticket prices vary by day starting at just $30! Make it a weekend of afford

YOUTH AGES 16 & UNDER ENTER FREE WITH PAYING ADULT The 640-acre, park-like grounds nestled in the Kettle Moraine provide stunning scenery with an abundance of space making Road America the ideal location to take in the outdoors.

4 MILES OF FITNESS

Walk, run or bike the 4-mile road course every Monday & Wednesday from 6-8 p.m. for just $5/person!

WeatherTech Chicago Region SCCA June Sprints June 17-19, 2022

The WeatherTech® Chicago Region SCCA June Sprints® return to Road America June 17-19, 2022. The June Sprints have been held every year at Road America since 1956. The 67th WeatherTech® Chicago Region SCCA June Sprints® at Road America will feature everything from showroom stock to highly modified purpose-built race cars from nine distinct race groups. View photos from 2021 to see the impressive race cars that competed last year. With Road America’s park-like setting, trackside viewing, up-close access to drivers and teams, and legendary cuisine appealing to drivers and fans alike, it’s no wonder the June Sprints® remains one of the nation’s premier amateur sports car racing events. The June Sprints race weekend in beautiful Elkhart Lake, Wisconsin features affordable fun for families and racing enthusiasts alike. Make it a weekend of outdoor enjoyment by camping on-site on one of Road America’s 1,000+ campsites. Children 16 and under receive free general admission with a paying adult to all Road America season race events. Ticket prices vary by day starting at just $25! Veterans, Active Military, Reserves and Retired Members with ID can also enjoy the WeatherTech® Chicago Region SCCA June Sprints® for free. Click the PROMOTIONS tab below or visit the Road America Ticket Promotions page for all the details. Learn more at ROADAMERICA.COM.

OPEN CAMPING

Enjoy camping at Road America outside of major race weekends including Memorial Day and Labor Day Weekends.

ON-SITE CAMPING • PARKING • CONCESSIONS

Elkhart Lake, WI • 800-365-7223 RoadAmerica.com Official Vehicle of Road America MAY 2022 MHL

mds offer tips to make the most of your next eye exam By Cheryl L. Dejewski “One of the best ways of improving your health is to plan regular check-ups— with your doctor, dentist and eye care specialist. However, many of us procrastinate thinking, ‘if it isn’t broken, why fix it?’ Or, we are hesitant about what to do or ask. But, regular check-ups not only protect your body—they help your wallet by keeping future health costs to a minimum,” says ophthalmologist Brett Rhode, MD. He and his partners at Eye Care Specialists provide the following tips to help make the most of your next visit to an eye doctor (or other physician). REASONS TO SCHEDULE According to Daniel Ferguson, MD, an ophthalmologist who treats thousands of patients each year, “Poor vision or changes to your sight should not be dismissed. Have regular eye exams every two years and schedule an appointment right away if you notice concerns.” These include:

o Foggy, fuzzy or blurred vision o Sensitivity to light and glare o “Starbursts” around lights o Holding items closer to view o Needing brighter light to read o Fading or yellowing of colors o Difficulty judging stairs or curbs o Difficulty seeing to drive at night o Vision affects ability to do tasks o Vertical lines appear wavy o Dark or blind spots in vision o Glasses and prescription changes don’t improve your vision WHEN YOU SCHEDULE 1. Concisely describe any vision problems you know you have. 2. Ask if your eyes will be dilated. Will you be able to drive yourself? How long will your vision be affected? 3. Ask about cost & payment policies. Do they accept Medicare, state or any other insurance(s) you have? WHAT TO BRING An ophthalmologist with 30-plus years of experience, Mark Freedman, MD, recommends that family members attend appointments to help learn and remember exam results and treatment guidelines. He also advises people to bring the following: Eye & Health-Related Information o Any existing eye problems o Previous eye injuries or surgeries o Your health condition (allergies, chronic problems, operations, etc.) o Family history of eye problems (glaucoma, cataracts, etc.) o Any vision-related questions Your most recent pair of glasses and/or contact lenses. Being able to check what you are used to wearing helps your doctor to determine a new prescription that best suits you. Any eye-related medication(s) or drop(s) you use. “This helps us evaluate how well it is working or if a change is needed in medication or dosage,” explains Michael Raciti, MD, an eye surgeon who also performs vision-saving medication injection treatment for diabetic patients. Medicare and state or other insurance card(s). VISION>>page 46

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some like it

Hot!

Some of us can’t imagine a meal without a heavy dose of hot chili pepper. Chili peppers have been used medicinally for centuries. In lab and animal studies, they have shown anti-cancer, anti-inflammatory, anti-clotting and blood-pressure-lowering properties. And in small human studies, they have been shown to decrease resting heart rate, lower insulin levels, alter immune function and have modest beneficial effects on cholesterol and blood sugar. But this doesn’t mean they will prevent cancer, diabetes, hypertension or other diseases. A hot weight-loss aid? Some research, in animals and humans, suggests that the capsaicin and capsaicinrelated compounds in chili peppers can speed metabolism, increase fat burning and curb appetite. For example, a study in the American Journal of Clinical Nutrition in 2009 found slightly greater abdominal fat loss in overweight people who took large

doses of capsaicin-related substances (in capsules) for 12 weeks, compared to those taking a placebo. What about the more moderate amounts of chili pepper people normally eat? In a 2011 study of young lean people, in Physiology and Behavior, consuming chili pepper in a meal led to reduced food intake and less hunger for fatty and salty foods—though only in people who didn’t normally eat spicy foods. That is, any benefit of spicy foods may subside with regular consumption. And the effects may never be great enough to lead to significant weight loss. A gut reaction Not surprisingly, spicy foods can aggravate some gastrointestinal problems. In particular, capsaicin can increase abdominal pain and burning in people with indigestion or irritable bowel syndrome (IBS), according to a 2010 review in the Journal of Neurogastroenterology and Motility. Studies have not consistently found that spicy foods worsen heartburn in people with gastroesophageal reflux disease (GERD), however. Many people with GERD blame their heartburn on spicy foods—though there’s no evidence that abstaining from them reduces symptoms, according to a 2008 review in the Archives of Internal Medicine. Interestingly, regular consumption of capsaicin-containing foods has been linked with reduced GERD and indigestion. And in Asian countries such as China and Thailand, where people eat a lot of hot foods, there is actually a lower prevalence of GERD than in countries where people consume such foods less often. Of course, other factors besides the spiciness of foods may also be involved. Studies are mixed about whether spicy foods increase the risk of esophageal cancer. Though some studies in India and China have found an association, a 2010 paper in Cancer Causes and Control, for instance, did not. Chili peppers have been blamed for causing ulcers, but there’s no evidence that even the hottest ones are harmful. In fact, some research suggests that capsaicin may protect against ulcers. Bottom Line: If you like spicy foods and they like you, go ahead and turn up the heat. But if you have a gastrointestinal condition, evaluate your diet to see if spicy foods might be precipitating or exacerbating your symptoms. If they are a factor, you don’t necessarily have to eliminate all spicy foods, but you may want to at least tone it down. As for weight-loss claims, any effect of chili or capsaicin on appetite and calorie burning, even with large supplemental doses, is likely to be minimal at best and not long-lasting. Reprinted with permission from the University of California at Berkeley Wellness Letter Copyright Health Letter Associates, 2012. To order a one year subscription, call 1-386-447-6328.

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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. According to the American Associa- the doctor about magnifying aids that KINDS OF TREATMENTS ARE AVAILABLE COGNITIVE DECLINE?such as can beFOR prescribed for activities tionWHAT of Optometrists (AOA), after you There is currently no cure for dementia but there are non-drug and treatments using a comturn 60, a number of eye diseases can reading, watching TV anddrug which can help with slowing the symptoms of dementia. develop that could change your vision puter, and whether or not driving is still Brain stimulation can help slow advisable.especially early in the disease. permanently. Early detection is keytheinprogression, Engaging in activities that are creative or make a person think such as degeneration word games, Age-related macular preventing or controlling all of these vimatching, or learning new information are valuable as long as the person doesn’t get in the sion problems, which is why the AOA causes blurriness and blind spots frustrated because it is too difficult for them. recommends annual eye exams for ev- middle of a person’s field of vision, makSocialization canfor beadecreased with vising it Isolation impossible person to continue eryone over 60. is important to remain engaged. itsSome from family and friends, attending events, going to senior centers, or connecting of those concerning eye dis- driving. Glaucoma, however, impacts with others through Facebook or Skype. people’s peripheral vision initially, then eases include: Exercising minutes a degeneration day 5 times a week, eating to a healthy diet,central and managing progresses impacting vision, Age-related30 macular chronic diseases such as diabetes or high blood pressure can help slow the progresto see. (AMD), which causes a loss of central rendering it difficult for a driver sion. If you or a loved one needs assistance vision Decreaseretinopathy, stress with familiar routines environments. doesn’t causeand derunning errands,Stress with housekeeping Diabetic which can cause and mentia, but can worsen the symptoms. other tasks, because of vision issues, blindness Medication may help improve behavior. For some, the please mood, contactor Home Instead Senior Retinal detachment, which, mental if not function, drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine treated promptly, can cause permanent Care of Milwaukee at 414-882-5464. We (Razadyne) symptoms mild to moderate demencan helpoftransport seniors to their vision loss are helpful to delay some of thealso tia.Cataracts, Memantine (Namenda), may be prescribed for treatment of moderate to severe inwhich can cause a decrease important doctors’ appointments, Alzheimer’s Disease. Antidepressants, and annual antipsychotics may be precluding that eye exam. in contrast sensitivity, as well as a dull-antianxiety, scribed to treat excessive anxiety, or hallucinations. ing of colors anddepression, increased sensitiv-

When Was Your Last Eye Exam?

ity to glare Glaucoma: a group of eye diseases characterized by damage to the optic nerve resulting in vision loss Dry eye, which impedes clear vision While there are some warning signs to be on the lookout for, many age-related eye health problems do not have early symptoms. They can develop painlessly and without any noticeable changes in your vision until the condition is in the advanced stages. For example, in the U.S., glaucoma is the leading cause of preventable blindness. There are approximately 2.7 million Americans older than 40 who are battling this sightrobbing disease. What’s even more alarming is that vision experts estimate approximately half of glaucoma sufferers don’t even know they have this disease. That’s why an annual eye exam is so important. People who are older than 60, who have close family members with glaucoma, African Americans, Asians, Hispanics, those who have had an eye injury, those who are nearsighted, people who have hypertension and steroid users (including prescribed steroids) are among those at risk. If you or someone you know is experiencing limited or impaired vision, it can have a serious impact on his or her quality of life. Talk to

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MAY 2022 MHL 13

Lifestyle

the Well Being

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Redefining Health

What is Integrative Medicine “What would life be if we had no courage to attempt anything? ~ Vincent Van Gogh By Kalpana (Rose) M. Kumar, M.D. When I created the Ommani Center over 21 years ago, Integrative Medicine was a newly coined term. Although I had been practicing medicine integratively for over 10 years by then, this definition was formally considered a broader context of Medicine that explored root causes of symptoms for purposes of mitigating symptoms and curing disease. Healing modalities that were both conventional (traditional) and complementary were engaged, but with little to no standardization or evidence to ensure their safety or efficacy. This medical context itself was intriguing, felt more meaningful and carried the promise to broaden the way medicine was practiced. It emphasized “patientcentered care,” a way of practice that was customized rather than commoditized. In other words, each patients unique story and experience was accounted for in the patient encounter and the patientphysician relationship would also have a significant impact on healing. This was a much richer context than how I was trained in medicine nearly 4 decades ago at The Albert Einstein College of Medicine, UCSF and Stanford, which offered exceptional training in traditional medicine, scientific method, biochemistry and physiology, but to me this felt empty and overly rational. Medical practice at this level was dry and shallow and didn’t heal patients, merely diagnosed them and treated their symptoms. Don’t get me wrong. My medical training was of immense value to me. Scientific evidence, is the keystone of medicine. It not based on opinions but on hard data obtained through clinical trials, rigorously designed and peer reviewed with stringent rules of selection, methodology and data interpretation to guide physician choices for symptom management and treatment. It is the only

way to ensure that our recommendations for treatment are more effective than placebo and cause as little harm as possible. But this is only in a perfect world. Despite my first class medical training, I was not taught about how to prevent diseases, how aspects of the human experience beyond the physical realm effect health, or how to apply time tested, age old interventions to assist with health and healing. I was also not taught how to educate my patients, or how to engage my curiosity with what they intuitively knew made them sick. I was not taught that culture, family dynamics, genetics, lifestyle choices and how they perceived reality impacted their health. My conditioning by the traditional medical system was lopsided towards being too mechanistic and did little to enrich my encounter with patients or facilitate their healing. I have always been curious about why people get sick, what emotions drive their lifestyle choices and how to correct their body’s dysregulated state to give them the best chance to heal as well as to grow in meaning and wisdom, and learn how to improve their conversation with themselves and with life. During my training at Stanford, much to the dismay of my mentors, who discouraged me from engaging and talking to my patients, I began asking my patients questions to address these deeper and causal factors. As I pursued this method of practice, I discovered my patients not only had better health outcomes than my colleagues, they were more interested in investing in their health and exploring ways of preventing and reversing disease. They also became interested in living from a deeper life level, invested in created changes to reclaim their health, and were more joyful and engaged in their experience of life. This added great depth and meaning to my own life and I vowed to never abandon this approach in my life’s work as a physician. Now, forty years later, my medical INTEGRATIVE>>page 47 MAY 2022 MHL 15

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In temperate climates, such as here in Wisconsin, you know spring has arrived with the heavy shift in air pressure, the slightly warmer but still mostly cool temperatures, and wet rains with increased humidity. Along with these seasonal environmental changes come the accompanying spring health conditions of colds, flus and seasonal allergies. From the Ayurvedic perspective, the spring season is dominated by the kapha, one of the three bio-chemical life forces or doshas which exist within your body and in the external world around you. As an individual, although you have all three energies, you will have one or two in larger amounts which creates your constitutional body-type or prakruti. Your constitution can predict which illnesses, conditions and symptoms you are more prone towards as well as which foods and lifestyle factors will keep you healthy. Because these doshas exist not only within your body system but in everything in the universe, you are affected both by the lifestyle choices you consciously make as well as the weather, climate and stages of life over which you have no control. All these external factors add to the levels of these bio-chemical forces in your body and play a role in physical and mental health. The life forces or doshas are recognized by their qualities. The general qualities of kapha are heavy, dense, wet or oily, cool and solid or stable which make sense considering kapha is made up of elemental earth and water. If you have an excess of this life-force in your system, it will feel a little like having a wet blanket over you and you may experience… • Colds or flus with a wet cough, difficulty breathing, excess mucus and sinus pressure • Lethargy • Dullness or heaviness in the mind

• Sadness or mild depression • Stiff muscles • Swollen joints • A desire to sleep more • Sluggish digestion possibly with nausea If you’re experiencing any of the above symptoms, help your body’s immune system adjust to the changes with an Ayurvedic approach. To balance the excess doshas or life-force, elements made up of the opposite qualities of the imbalanced dosha(s) are used. In the case of Kapha, this generally means bringing in more dry, light, warm, stimulating food and lifestyle activities. Ayurveda’s treatments are individually tailored according to not only the seasonal needs but also the individual constitution and current state of health. For best results, consult an Ayurvedic Practitioner for a thorough assessment and customized food, lifestyle and herbal program. In the meantime, manage the impact of the kapha-full spring season and help make those chronic seasonal allergies and conditions a thing of the past by incorporating some of the following activities: • Enjoy dry saunas • Get moving by exercising regularly. • Get out of your ruts by challenging your mind with new activities and engaging in new relationships to expand yourself emotionally. • Receive a deep massage • Try not to sleep past 6 am and avoid daytime napping • Minimize heavy, oily, sweet foods such as meat, dairy, wheat products and sugar • Eat drying grains like barley, corn, buckwheat, millet, and dry cereals and granola • Eat more light, warming foods such as soups with vegetables, beans and whole grains flavored with moderately warm spices and less salt

questions and answers ON HEALTH & FITNESS

Question: I hear that keeping a food journal might help me lose weight. Can you give me some tips on how to get started and the best way to journal? Answer: Several studies have shown that people who keep food journals are more likely to be successful in losing weight. The simple act of food journaling is an excellent way to bring instant awareness to what, how much, and why you are eating. Journaling helps identify areas where changes might need to be made, whether it’s recognizing a food allergy or sensitivity, or realizing that many of your daily calories are coming from mid-afternoon beverages and late-night snacks. Decide on what type of journal will work for you. You might choose a simple notebook and manually log or you could use a smart phone app (like Anytime Health) and track digitally. Next, start logging your food. It makes the most sense to log right after you eat, whenever possible. Be sure to include time of meal, food amount/portion size, and degree of hunger. Be as honest and thorough as you can. It’s easy to forget the handful of M&M’s at the office or that alfredo sauce on your lunchtime pasta. Review your journal weekly, either on your own or with a dietitian to determine eating patterns that are positive and those that need a change to help you move towards a healthier lifestyle. Question: Can you please explain what Tabata is? I know it’s a form of intense exercise, but what exactly do you do? Answer: Tabata training is a specific type of high intensity interval training that is short in duration but extremely HIGH in intensity. Japanese scientist Dr. Izumi Tabata and his team of researchers in Tokyo discovered Tabata Training. Tabata’s research was done on two groups of athletes: one group training at moderate intensity (5 days a week for 6 weeks for one hour at a time) and the other at a much higher intensity (4 days a week for 6 weeks but for only 4 minutes at a time). The high intensity group showed a substantially larger increase in their aerobic system than group one, and increased their anaerobic system by 28 percent. In other words they literally got fitter faster! You can see how this is becoming a popular method of training.

The Tabata protocol is only 4 minutes of exercise but within those 4 minutes, you perform 20 seconds of extremely high intensity exercise followed by 10 seconds of recovery and repeat 8 times in a row. In order to get the results Tabata saw in his study, you need to workout as hard as you possibly can for each and every second of the intervals (to a place where you literally cannot say a word and do not feel like doing the work again). You can choose any exercise that allows you to achieve the intensity described. Tabata workouts are intense, but great if you are short on time, need to break through a plateau, or you are just looking to change up your exercise routine. You should always build in significant recovery after a Tabata workout (easier workouts the next day or two) and keep in mind that if you are doing Tabata training right, you will not want to go for very long!

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learning and depth of knowledge has been layered by years of experience, dedication to scientific method and clinical observation. Over the years I have seen “Integrative Medicine” in the public arena sadly morph into a marketing gimmick using complementary modalities to palliate symptoms just like medications in the traditional system. The traditional/corporate system engages integrative medicine not because they are interested in healing but in market share. This is not integrative medicine but a sham that drives profits. I have also seen thousands of patients suffer the consequences of lack of evidence based interventions in the name of ‘holistic’ or integrative medicine, for which they later seek me out to repair. Sadly, Holistic medicine nowadays is also neither integrative nor evidence based. “Functional Medicine” which was created to assist in a deeper exploration of the causality of illness has become a supplement dispensing track, claiming ‘exclusivity’ and authenticity, but it has lost its initial vision and mission and also become incentivized by money like most health tracks in our society eventually are. So what is one to do? Where does one go for authentic medical care, for answers for healing, instruction and guidance for how to live from a place of health and meaning? The traditional medical system has degenerated into a money making corporate structure (1) that no longer uses scientific evidence with purity like it once did, but instead has commoditized symptoms to order expensive diagnostic tests and dispense medications and procedures. Most patients I see who have interfaced with this corporate system feel disrespected, not heard or validated, and complain about being unseen and uncared for by their health care providers. Health care providers (2) themselves are under pressure to produce revenue for the administrators that run these corporate systems. In fact, their employment depends on this. They are not able to practice from a place of purity they entered Medicine to practice. Without a relational connection to their patients, no level of healing or meaning is possible. During my medical training nearly four decades ago, what has occurred in health care today would have been considered a dystopian nightmare. Sadly, I witness it daily in the stories and medical records of patients I see. The purpose and authentic mission of Integrative Medicine is one of deep exploration to uncover the causes of illness for the purpose of healing. As mentioned above, traditional medicine focuses only on the physical manifestations of disease. Human beings are much more than just sacs of organs and biochemical mechanisms that go awry at random. They have feelings, relationships, and emotional and energetic bodies. But we live in a culture that denies these levels of reality. Our medical system is no exception. Eastern healing disciplines like

Chinese and Ayurvedic Medicine (3) recognized these levels of reality millennia ago. For example, Chinese Medicine (4) is based on the premise that when the energy flow of the body stagnates, disease occurs. Hundreds of energy lines or meridians that run through our body correspond to feelings, emotions and organ systems. Chinese physicians mapped these out thousands of years ago. These are affected by seasonal changes, environmental factors, life stages and the food one eats and also stress. Acupuncture, Chinese herbs and dietary changes complementing seasonal changes reduce and reverse stagnation to restore energy flow which have been shown to heal symptoms and disease. Another example is Ayurvedic Medicine, one of the most ancient forms of Medicine worldwide, which sees the five elements of the world as impacting the “doshas” or humors of the body. The combinations of doshas define our Ayurvedic constitution, a blueprint that can affect health and disease. When balanced by food, Ayurvedic herbs, breathing practices, work-life balance, stress reduction, yoga and deeper levels of awareness, health is restored and disease reversal is facilitated. (Ayurveda has been reduced to a ‘certification’ in the US, abbreviating the depth of training needed to a much shorter course. Be sure your practitioner is thoroughly trained at a credible four year college of Ayurveda before engaging one). If a physician has no awareness of this level of reality and how a depleted, or stressed body can impact a patients meridians or doshas, acupuncture, Chinese Medicine or Ayurveda would not even cross their mind as modalities to recommend. They would also not recommend changes in diet, lifestyle or the need for balance or healing. They would not think of recommending the need for self-care and self-nourishment, and would not ask questions that cause a person to seek answers from within, to gain selfawareness or consciousness. One would think that this kind of context of practice would offer meaning and healing to a patient and have the potential to enrich one’s life, but our addiction to material reality would be challenged, in addition to the pervading corporate medical paradigm that has commoditized diseases and symptoms. Time itself is commoditized in Traditional medicine so units of time mean money, eclipsing time for exploration. Sadly, this is where we have landed in our health care system today, where neither health nor care, or any healing complementary modality is offered authentically, all sacrificed in favor of profit margin. These are just some examples of the linearity and limits of Traditional Medicine. On one hand, scientific method is essential to keep patients and the public safe. But focus on only the physical level leaves medicine bereft of meaning. As INTEGRATIVE>>page 47

lupus foundation Wisconsin’s Walk Celebrates 20 Years Just before Christmas 2002, Wisconsin native Steele Smith - just six years old - lost his battle against lupus. While Steele’s case was unusually severe, it brought to light a disease and its effects that many people knew little if anything about. To raise awareness of his mysterious, devastating disease, and to raise funds so that the Lupus Foundation of America (LFA), Wisconsin Chapter could continue to support, educate, fund research, and advocate for the nearly 30,000 people in Wisconsin suffering from lupus, Steele’s family partnered with LFA, WI Chapter to create Strides for Steele, which became the Walk to End Lupus Now – Milwaukee. Now, in 2022, with the COVID pandemic waning and people eager to return to community and events, the LFA, WI Chapter proudly presents the 20th Annual Walk to End Lupus Now – Milwaukee at Hoyt Park in Wauwatosa on Saturday, May 14th. The thousands of people who have gathered for this event over the past two decades know the importance of lupus research and education, and wait eagerly with hope for a cure. In the years since the inaugural Strides for Steele walk, significant improvements in the understanding and treatment of lupus have positively impacted the lives of lupus warriors worldwide. The Lupus Foundation of America has worked with international lupus organizations to establish patient registries to collect and analyze larger pools of data for more accurate analysis. It has implemented programs like MapRx that strengthen and protect Medicare Part D, which secures lupus patients’ access to many of the medications needed for their treatment. It developed the only program of its kind dedicated to pediatric lupus research, and funded research that led to the development of Benlysta, the first new lupus treatment in more

than 50 years. Educational programming developed by LFA empowers lupus warriors to better understand their symptoms and become fierce self-advocates. Locally, at LFA, WI Chapter, the Lupus Medical Symposium educates lupus warriors and their supporters about new lupus knowledge, medications, and treatments. The Lupus Lectureship brings renowned lupus researchers to present at Wisconsin’s premier medical schools, which in turn keeps lupus in the curriculum for the next generation of medical professionals. Support groups bring local lupus warriors together and provide a space for them to learn more about their disease, share knowledge and information, and connect with people who truly understand what it is to live with a chronic disease, while an annual Support Group Leader Summit “teaches the teachers” and helps grow the network of volunteer-led groups to underserved areas of the state. A second Walk to End Lupus Now event was established in Madison, and will be celebrating its 9th year this September. Upcoming programming like the Lupus and Family Workshop will help educate pediatric lupus patients and their families about transitioning into adult lupus care. As we look back at 20 years of connection, support, and community, we also anticipate a future with better understanding of the causes of lupus, and – with the support of all the people who fundraise, donate, raise awareness, and show up to walk with us - we pledge to fight tirelessly until not one more person has to suffer from lupus. We hope to see you on Saturday, May 14th at the 20th annual Walk to End Lupus Now – Milwaukee. Visit lupuswi.org to pre-register, donate, and learn more about how you can be powerful and help us end lupus for good. MAY 2022 MHL 19

get a glowing tan by Drinking Your Vegetables did you know the juices can also improve the color of your skin? By: Cherie Calbom, MS, CN Juicing is hot like the vibrant fashion colors for summer -- lemon, raspberry, orange, lime and tomato. Making delicious fruit and veggie juices is great for your energy, immune system, and workout. But did you know the juices can also improve the color of your skin? Many people wonder if they should use a self-tanning cream or slather on copious amounts of sunscreen so they can get a little color in the summer. There’s another

option you may never have heard about that can give your skin a healthy golden tan the safest way possible. New research suggests that eating vegetables gives your skin a healthy golden tan color. A study led by Dr. Ian Stephen at the University of Nottingham revealed that eating a diet rich in fruits and vegetables gives you more of a healthy golden glow than the sun, according to the journal Evolution & Human Behavior. Instead of heading for the sun, which can irreversibly damage your skin, you can get your tan on by munching on or juicing up vegetables such as carrots, broccoli, spinach, and tomatoes. These can do double duty, depending on the ingredients you choose. In my newest book, “The Juice Lady’s Big Book of Juices and Green Smoothies,” I share recipes for veggie combinations that soothe headaches, cleanse the liver, boost endorphins and help heal stomach ulcers, among other ailments. To think you can get all that and a beautiful tanned appearance! “Our research shows that eating lots of fruit and vegetables is actually more effective” than getting a suntan, Dr. Stephen says. Most people just don’t eat enough brightly colored vegetables and fruit to make a difference in their skin tone or their overall health. But people can juice a wide variety of produce in a short time. It’s easy to drink two servings in one 12-ounce glass. Have two glasses of freshly made veggie and fruit juice a day, and you’ve sipped four servings. That will make a difference in how you look. Dr. Stephen and his team found that people who eat more portions of fruits and vegetables per day have an attractive golden skin color thanks to substances called carotenoids. These antioxidants help soak up toxins and damaging compounds produced by the stresses of everyday living, poor food choices, and environmental toxins, and are especially prevalent when the body is combating disease. “We found that, given the choice between skin color caused by suntan and skin color caused by carotenoids, people preferred the carotenoid skin color,” Dr. Stephen said. The study is especially important for single people, because individuals in search of a mate favor those who appear healthy, he says. “This is something we share with many other species,” adds Professor David Perrett, director of Perception Lab, where the study was conducted. “For example, the bright yellow beaks and feathers of many birds can be thought of as adverts showing how healthy a male bird is. What’s more, females of these species prefer to mate with brighter, more colorful males.” So, rather than going to a tanning salon before suiting up for summer, why not head to the farmer’s market and load up on beautiful veggies and fruit? Not only will your skin improve — your body will thank you as well.

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organic gardening starts with the soil Organic gardening is the same as regular gardening except that no synthetic fertilizers or pesticides are used. This can make certain aspects difficult, such as controlling disease, insects, and weeds. Organic gardening also requires more attention to the soil and the many needs of plants. Organic gardening starts with the soil. Gardeners must add organic matter to the soil regularly in order to keep the soil productive. In fact, compost is essential to the healthiness and well being of plants grown organically. Compost can be made from leaves, dead flowers, vegetable scraps, fruit rinds, grass clippings, manure, and many other things. The ideal soil has a dark color, sweet smell, and is full of earthworms. Some soil may need more natural additives than regular compost can give, such as bonemeal, rock phosphates, or greensand. A simple soil test will tell you the pH balance and which nutrients you will need to use. Defend Against Insects One thing that makes even gardeners that are very serious about organic gardening reach for pesticides is insects on their plants. The best way to defend plants against insects is to take preventative measures. One thing that can be done is to make sure plants are healthy and not too wet or dry because insects usually attack unhealthy plants and if healthy, they can often outgrow minor insect damage. A variety of plant types is a good idea to keep pests of a particular plant type from taking out the entire garden. Perhaps the best way to defend against insects is to make your garden enticing to insect predators, such as ladybugs, birds, frogs, and lizards. You can do this

by keeping a water source nearby or by growing plants that attract insects who feed on nectar. Other ideas are sticky traps, barriers, and plant collars. There are some household items that prevent against insects too, like insecticidal soaps, garlic, and hot pepper. Avoiding Plant Disease with Organic Gardens To avoid plant disease in organic gardening, choose disease resistant plants and plant them in their prime conditions. Many diseases will spread because of constant moisture and bad air circulation, so the site of your garden and the way it is watered can help ensure against diseases. Fighting Weeds in Your Organic Garden Weeds can be an annoying and frustrating part of organic gardening. Organic mulch can act as a weed barrier, but for even better protection put a layer of newspaper, construction paper, or cardboard under the mulch. Corn meal gluten will slow the growth of weeds if spread early in the season before planting, as does solarization. There’s also the old-fashioned art of hoeing and hand pulling that always works. Your best bet in weed prevention is persistence. Mulch well and pull and hoe what you can; after a few seasons you can beat the weeds for good. Organic gardening is an excellent way to assure that your plants will be free and clear of all pesticides and, if taken care of properly, will be as healthy as possible. Organic gardening may take a little more time and care than regular gardening, but after gardeners get the hang of it and figure out all the quirks of their garden, it is definitely worth the extra time.

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Retirement Communities offer the best in senior living options and keep seniors young at heart. 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.

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dizziness can be a drag Balance is a multisystem function Most people feel dizzy now and then. But if that feeling persists or interferes with your daily life, it could be a sign of a balance disorder. A balance disorder makes you feel as if you’re moving, spinning or floating, even though you’re quite still. More than 4 in 10 Americans will experience an episode of dizziness sometime during their lives that’s significant enough to send them to a doctor. Dizziness can range from feeling lightheaded to woozy to disoriented. Feeling that you or your surroundings are spinning is called vertigo. Any of these sensations can be extremely distressing. “Balance is a multisystem function,” explains NIH hearing and balance expert Dr. Daniel Sklare. It begins with a series of signals within the tiny balance organs of the inner ear. These organs work with your brain’s visual system to give you a sense of your body’s position. They also keep objects from blurring when your head moves. Sense receptors in skin, joints and muscles also send balance-related signals to the brain. The brain receives and coordinates information from all these different body systems. Balance disorders can arise when any of these signals malfunction. Because balance is so complex, it can be hard to figure out the underlying cause of certain problems. Some balance disorders can begin suddenly. They might arise from an ear infection, a head injury or certain medications. Low blood pressure can lead to dizziness when you stand up quickly. Disorders related to vision, muscles, bones or joints can also contribute to balance problems. “As America gets older, many people with imbalance have a collection of these problems,” says Dr. Gordon Hughes, NIH clinical trials director for hearing and balance. “They might have aging of the ear, aging of vision, cataracts, muscle

weakness from losing some muscle mass or arthritis in the hips, plus other problems like diabetes.” Researchers have identified more than a dozen different balance disorders. The most common is a sudden, often harmless burst of vertigo that might arise with an abrupt change in the position of the head, like when you bend over to tie your shoes. Technically known as benign paroxysmal positional vertigo (BPPV), this condition can result from a head injury or simply from getting older. BPPV sometimes occurs when tiny calcium crystals in the inner ear become displaced. In that case, your doctor can treat BPPV by carefully moving the head and body to reposition these particles. An NIHsupported clinical trial showed that this treatment works well for BPPV. Another common balance disorder is known as Ménière’s disease. It can develop at any age, but most often strikes adults between 40 and 60 years of age. Symptoms include intense vertigo, hearing loss, nausea, tinnitus (a ringing or buzzing in the ear) and a feeling of fullness in the ear. Ménière’s disease usually affects only one ear. Some people with Ménière’s disease have single attacks of dizziness separated by long periods of time. Others may experience many attacks closer together over a number of days. Some affected people have vertigo so extreme that they lose their balance and fall. These episodes are called “drop attacks.” An attack of Ménière’s symptoms, while not life-threatening, can feel completely overwhelming. The symptoms arise because of a change in fluid volume within the inner ear. But its underlying cause remains unknown. Scientists estimate that 6 in 10 people either get better on their own or can control their vertigo with diet, drugs or devices. In severe cases, surgical therapies can end the dizziness but might affect hearing.

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family volunteering ideas can make the time meaningful for your community too Try out these fun, meaningful ways to volunteer with family. There are ways to volunteer with family that fit every type of interest and activity level!Spending time with family can be meaningful no matter what you’re doing, but family volunteering ideas can make the time meaningful for your community too! Finding ways to volunteer as a family teaches wonderful life lessons like generosity, teamwork, gratitude, and more. Keep reading for more details on these ways to volunteer as a family. Volunteer at a food bank or soup kitchen Providing food to those in need is one of the noblest things we can do. Whether it’s serving a hot soup kitchen meal to people in need in your community or stocking shelves for a food bank, your family will walk away with renewed empathy for others and thankfulness for the food on their own table. Usually, these organizations ask for volunteers to be at least 12 years old and up, so this one’s a great way to spend some time with your teen kids or older grandkids. Walk dogs or clean kennels for an animal shelter If you’re a family full of animal lovers, reach out to your local shelter! They will let you know if there are volunteering opportunities you can do with your family. Taking a shelter dog out for a stroll on a sunny day is wonderful for their mental and physical health. If you choose this route, you should have confidence handling dogs and may be asked to do a training session with the shelter first. Kennel cleaning can be more labor intensive, but it makes a big difference to provide shelter animals with a clean, cozy space. Donate homemade crafts Got a hands-on, crafty kind of family? Consider options like knitting baby blankets for hospitals, crafting toys for shel-

ter pets, helping residents craft scrapbooks at a senior center, making gifts or art for people in the military or cancer patients, etc. Reach out to your local hospital or charities to see what kinds of crafted items they could use or see if there’s an ongoing crafting initiative in your community. Organize a community cleanup Whether it’s just you and the family, or you put up fliers and recruit the whole neighborhood, community cleanup is a wonderful volunteering opportunity for a nice day! Beautify local parks, streams, beaches, hiking trails, or wherever your feet lead you. Just arm yourselves with some sturdy gloves and trash bags and pick up anything that doesn’t belong. Write letters or cards Sometimes, a kind word is all you need to make a world of difference. Decorate cards to send to hospitalized children, holiday cards for service members, or notes of gratitude and gift cards for frontline workers like nurses. They all deserve to know that someone is thinking about them! Do a charity walk/run Charity walks and runs are a great family activity: they get you outdoors and moving, while raising money for a great cause. Check out some of these charity races, or join us in the annual Walk4Hearing event to support hearing loss causes. Foster an animal For those with the space, patience, and time to welcome a needy pet into their home, fostering can change a dog or cat’s future. Fostering animals requires compassion, an understanding of animal behavior and potential medical needs, a pet-proofed home, and the right supplies. Your home could be the place where an animal will learn to trust, love, and play again!

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tips for maintaining senior independence As we age, people are often concerned about the need to rely more and more on others, giving up some of our independence. Focusing on a healthy, active lifestyle – both physically and socially – dramatically increases the likelihood of remaining independent over the years. The population of older adults is growing year by year – in 2009, there were 39.6 million Americans, or nearly 13 percent of the population, who were aged 65 or older. By 2030, there will be an estimated 72 million Americans who are 65 or older, making up nearly 20 percent of the population. As the population of older adults increases, more emphasis is being placed on senior health and wellbeing as factors in maintaining independence. Simple everyday activities, from exercise to connecting over the phone, can make a difference. When we encounter the challenges that come with aging, most of us want to make sure that we have the freedom to make our own choices and do what we want to, when we want to. There are several different ways that you can help yourself remain independent as you age: Exercise can help you maintain your independence as you age because it builds strength and improves balance, which helps prevent falls. Exercise has also been shown to be good for the mind and for lowering stress levels. Exercise does not need to be strenuous to be effective. Taking a daily walk, riding a bike, or joining a yoga class are all low-impact forms of keeping active. Make sure to consult your doctor before you do any exercise. She or he can help you come up with an effective plan that is right for you. Stay mentally active, too. For example, taking a painting course, having a friend teach you a new recipe or simply doing crossword puzzles are good ways to keep your mind active. Mental exercises and learning new things have proven to improve memory and foster positive moods. Be social. Staying in contact with friends and family reduces the risk of loneliness and depression. It also has been shown to lower blood pressure and to potentially reduce one’s risk for Alzheimer’s disease, cardiovascular problems and other health issues. See a doctor to check your hearing and vision. Treating vision or hearing issues can help you stay independent.

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An estimated one out of five people aged 75 to 84 has Alzheimer’s disease. your parents’ community to help them in their home—including home health care, Among those aged 85 or older, it’s two out of five. housekeeping, personal care, and transportation services. While Alzheimer’s-prone genes, can’t be Older adultssome and risk theirfactors, familieslike have some options when it comes to changed, deciding dementia may not be inevitable. Whether you eat a healthy diet, keep where to live, but these choices can be limited by factors such as illness,moving, ability and useactivities your brain a difference. to perform ofmay dailymake living (for example, eating, bathing, using the toilet, “For so long, Alzheimer’s disease was considered an resources, inevitable consequence dressing, walking, and moving from bed to chair), financial and personal of aging,” says researcher Martha Clare Morris of the Rush Institute for Healthy preferences. Aging in Chicago.that is best for your parent—and making that decision with Making a decision “In the lastbe10difficult. to 15 years, started to look more heart disease,” she your parent—can Try toit’s learn as much as you canlike about possible housing explains. “Heart disease research has given us many tools to lower risk—diet, options. exercise, weight, Living? cholesterol, blood pressure. Alzheimer’s may also have multiple What Is Assisted risk factors.” Assisted living is for people who need help with daily care, but not as much help In fact, Alzheimer’s have living some of the same riskinfactors as heart disease. as a nursing home provides.may Assisted facilities range size from as few as 25 Researchers now believe that only a blurry line separates Alzheimer’s and residents to 120 or more. Typically, a few “levels of care” are offered, with residents vascular dementia—which occurs when blood vessels that feed the brain become paying more for higher levels of care. narrowed or clogged, slowly stroke. Assisted living residentseither usually live or in after their aown apartments or rooms and share One difference between heart disease and disease research common areas. They have access to many services,dementia: including“Heart up to three meals a day; is 30 years ahead,” says Morris. assistance with personal care; help with medications, housekeeping, and laundry; do some security, brains stay while others get fuzzy they age? activities. 24-hourWhy supervision, andsharp on-site staff; and social and as recreational To find out, researchers are looking not just at who ends up with a diagnosis Exact arrangements vary from state to state. of dementia. They’re also looking at people who don’t have dementia, but whose Older adults, or those with serious illness, can choose to: scores on memory tests decline after a few years. Stay in their own home or move to a smaller one For in the Chicago The decision about whether your parents should move is often tricky and Move to example, an assisted-living facility Health and Aging Project (CHAP), which has been tracking roughly 3,700 older people since the mid-1990s, the participants emotional. Each family will have its own reasons for wanting (or not wanting) to Move to a long-term care facility take cognitive tests every three take such an a step. Move in with a family member years. estimated one out of five people aged 75 to 84 has Among them, are read andway asked to repeat the main to You might have to have a serious talk with your family members. One family Some families find“subjects a conference call aisstory a good to talk together abouttheses the pros alzheimers disease. among those aged85 or older, its test their immediate memory, and again 15 minutes later to test delayed memory,” may decide a move is right because the parents can no longer manage the home. For and cons of each option. The goal of this call is to come up with a plan that works for says researcher Clare Morris. another family, the need for hands-on long-term care facility motivates a everyone, especiallyMartha your parent. If the decision involves a move for your mom or twocare out inofafive. Another example: In the timed digit-recall pair places symbols with change. dad, you could, even from a distance, offer to arrangetest, tours“we of some for their numbers,” she explains. “Then we present a series of symbols to see how fast In Bonnie the caseLiebman of long-distance caregivers, the notion of moving can seem like a consideration. By participants can name the corresponding numbers.” solution to the problem of not being close enough to help. For came some into caregivers, Can’t remember that new neighbor’s name? Not sure why you a room or How do I know when someone needs assisted living? When ait’s person’s those kinds of tests drop significantly over moving a sick or aging parent to their own home or community can be a viable In general, best toscores start on with a physician’s assessment. Depending on time, your what you planned to say? Can’t find your keys? it’s called “cognitive decline.” alternative. Some families decide to have an adult child move back to the parent’s situation, or that of your loved one, you can find the right level of assistance. When Odds are, those are normal signs of aging. But when you leave your wristwatch in Here’s a sampling of steps you can take to keep your brain in shaped over home to becomecan’t the primary caregiver. the refrigerator, remember common words like “toothbrush,” can’t find your way help with daily tasks is needed — taking medicines, bathing, dressing, meals, the next five ten years. Since much of theliving brain residence research iscan in its we Keep mind that leaving community,are andmore familiar medical care can be transportation andorhousekeeping — an assisted be infancy, the answer. home, or in can’t remember how atohome, use a key—those likely to signal Alzheimer’s include only advice that—even if it doesn’t help your mind—should lower your very disruptive difficult for the older parent, especially if they are not enthusiastic Trained professionals provide this assistance while helping preserve an individual’s or other kinds ofand dementia. risk of heart disease, stroke, diabetes, cancer, or other illness. about the change. You might first want to explore what services are available in independence.

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make your next move helpful tips to downsizing Summer is here and you’ve decided your home may be too large, too costly to maintain, too difficult to maintain, too unsafe without expensive safety features to meet your needs, too far from transportation, or too far away from shopping centers and medical offices. Your home has become an inconvenience and now you’ve decided to buy or rent a smaller home or apartment. It’s a good time to make your next move. Now that the weather has become warmer it makes it easier to get around searching for your next residence. It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition. Of course, many people simply choose to rely on family and trusted friends to help them make a move. You’ve spent your life helping them out, now it’s their turn to help you. We’ve put together some moving tips that should make your move easier. Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transportation other than your car? Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenance-free living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet? Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions. Whether you are moving to a smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing. If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown. Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day. Make sure you have phone service at your current home and new home on moving day. Have the name of the contact of your new apartment or senior residence ahead of time. Know the name of the person you need to contact if a situation comes up on moving day.

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how to control high blood pressure Anyone can have high blood pressure. Some medical conditions, such as metabolic syndrome, kidney disease, and thyroid problems, can cause high blood pressure. Some people have a greater chance of having it because of things they can’t change. These are: Age. The chance of having high blood pressure increases as you get older, especially isolated systolic hypertension. Gender. Before age 55, men have a greater chance of having high blood pressure. Women are more likely to have high blood pressure after menopause. Family history. High blood pressure tends to run in some families. Race. African Americans are at increased risk for high blood pressure. High blood pressure often has no signs or symptoms, but routine checks of your blood pressure will help detect increasing levels. If your blood pressure reading is high at two or more check-ups, the doctor may also ask you to measure your blood pressure at home. There are important considerations for older adults in deciding whether to start treatment for high blood pressure if it is above 130/80, including other health conditions and overall fitness. Your doctor may work with you to find a blood pressure target that is best for your wellbeing and may suggest exercise, changes in your diet, and medications. How can I control my blood pressure? You can often lower your blood pressure by changing your day-to-day habits and by taking medication if needed. Treatment, especially if you have other medical conditions such as diabetes, requires ongoing evaluation and discussions with your doctor. Lifestyle changes you can make to help prevent and lower high blood pressure: Aim for a healthy weight. Being overweight adds to your risk of high blood pressure. Ask your doctor if you need to lose weight. In general, to maintain a healthy weight, you need to burn the same number of calories as you eat and drink. Exercise. Moderate activity, such as brisk walking or swimming, can lower high blood pressure. Set goals so you can exercise safely and work your way

up to at least 150 minutes (2.5 hours) per week. Check with your doctor before starting an exercise plan if you have any health problems that are not being treated. Eat a heart-healthy diet. A balanced diet of vegetables, fruits, grains, protein, dairy, and oils — such as the Dietary Approaches to Stop Hypertension (DASH) eating plan — can lower your blood pressure. Cut down on salt. As you get older, the body and blood pressure become more sensitive to salt (sodium), which is added to many foods during processing or preparation. Limiting your amount of salt each day may help. DASH is a lowsalt diet. Drink less alcohol. Drinking alcohol can affect your blood pressure. For those who drink, men should not have more than two drinks a day and women no more than one a day to lower their risk of high blood pressure. Don’t smoke. Smoking increases your risk for high blood pressure, heart disease, stroke, and other health problems. If you smoke, quit. The health benefits of quitting can be seen at any age — you are never too old to quit. Get a good night’s sleep. Tell your doctor if you’ve been told you snore or sound like you stop breathing for moments when you sleep. This may be a sign of a problem called sleep apnea. Treating sleep apnea and getting a good night’s sleep can help to lower blood pressure. Manage stress. Coping with problems and reducing stress can help lower high blood pressure. In addition to recommending lifestyle changes, your doctor will likely prescribe medication to lower your blood pressure to a safe level. Isolated systolic hypertension, the most common form of high blood pressure in older adults, is treated in the same way as regular high blood pressure but may require more than one type of blood pressure medication. You may try several kinds or combinations of medications before finding a plan that works best for you. Medication can control your blood pressure, but it can’t cure it. If your doctor starts you on medication for high blood pressure, you may need to take it long-term.

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MAY 2022 MHL 31

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.

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lifestyle changes that Help Your Hearing Take care of your hearing with these simple lifestyle changes. These lifestyle choices that help your hearing can help your overall physical and mental health as well.Building good habits for your overall wellness has the happy side effect of helping your hearing too. Here are some of the lifestyle choices that can help your overall health and your hearing: Exercising regularly Eating a balanced diet Getting quality sleep Avoiding excessive noise Learn more about these lifestyle choices that help your hearing below. Exercising regularly Getting plenty of exercise is the closest thing humans have to a cure-all (or perhaps more like a “prevent-all”). It’s good for our brains, bones, muscles, immune systems, and, you guessed it, our hearing! Cardiovascular exercise promotes good blood flow, which your ears need to stay healthy. Exercise is especially important as we age. As little as 20-30 minutes of physical activity is enough to make a difference. Aim for five days a week and mix it up! Try brisk walking, bicycling, swimming, hiking, jogging, a video or app workout, or anything that gets your heart pumping. See our exercise tips for people with hearing loss. Eating a balanced diet A car without the right fuel will stall, and a body without the right foods won’t thrive. Different kinds of foods offer different benefits for us, like these foods that promote hearing health. Base your diet around fresh whole foods like fruits (e.g., bananas, oranges, avocados), veg-

etables (leafy greens, mushrooms), nuts and seeds, etc. Taking a multivitamin can help keep up your levels of other vital nutrients like B and D vitamins (but be sure to talk to your doctor before taking anything new). Getting quality sleep Catch those z’s to help you hear the dBs! Sleep acts as a refresher for your brain. Specifically, people who get a healthy amount of sleep have higher temporal lobe activity—the area of the brain responsible for processing sound. Also, sleep deprivation can make your blood flow more sluggish, which can harm your inner ear. Getting enough sleep comes with other health benefits like a more robust immune system and increased energy and helps you keep your hearing in good shape. Learn tips for getting better sleep here! Avoiding excessive noise Loud noises are the most dangerous thing for your hearing. Noise-induced hearing loss (NIHL) and tinnitus are two of the issues triggered by exposure to loud sounds. In turn, these conditions can trigger feelings of isolation, anxiety, and depression, as physical and mental health are often intimately connected. See our article here on safe vs. dangerous decibel levels to help you determine what situations you should avoid (or at least when to wear proper hearing protection). These four lifestyle choices can help your overall health as well as your hearing. For more tips on how to keep your physical and mental health in great shape, visit our blog. For people with hearing loss, CapTel’s line of captioned telephones can help your social life stay just as healthy! MAY 2022 MHL 33

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knowing when to choose assisted living

Starting the Conversation As a caregiver, starting the conversation about moving an aging loved one to an assisted living community can be difficult. Often, our loved ones have been living in the same home for many, many years with no intention of leaving despite their decline in health. However, family caregivers often find themselves overwhelmed by their caregiving responsibilities, and may not even be qualified to provide the sufficient level of care needed. This is why it’s important to have this conversation so the wishes of all parties involved are known- sooner than later. Talking to aging loved ones and treating them with the respect they deserve will make the conversation easier on all parties

involved. Your loved ones should feel like they have a say in the future; they have a right to be part of the decision-making process and feel as though they are in control of their lives. Top Signs a Loved One Could Benefit from Assisted Living Services While every situation is unique, there are some telltale signs that your loved one would enjoy an improved quality of life in an assisted living community. These signs include: Trouble maintaining the home. The next time you visit your loved one, take note of the state of the home and yard. Maybe your family member has always kept a neat home, but the last time you stopped by you noticed piles of laundry, dishes stacked up in the sink or an overgrown lawn. These are all good signs that your loved one might be better off in a maintenance-free assisted living community. Decline in health. When current health issues or chronic conditions worsen, and you’re faced with performing medical tasks like managing medications or even injections, more care may be needed than you are qualified or comfortable to provide. Decline in cognitive abilities. Even just mild cognitive impairment can have a drastic impact on our aging loved one’s daily lives. For example, our loved ones might forget to take their medication, take an extra dose or start skipping meals. He or she may also show signs of poor judgment or fall victim to a senior scam. Decrease in mobility. Chronic conditions like arthritis or osteoporosis can make it difficult to move around the home or lead to a debilitating fall. Limited mobility is a major issue in regards to aging, and family caregivers are often tasked with some of the heavy lifting that can lead to a decline in their own health. Concerns about safety. Perhaps your loved one is unable to properly care of him or herself because the shower is located on the second floor, and stairs have become unmanageable. Or, maybe recently the stove was accidently left on after your loved one forgot to turn it off after cooking a meal. Financial issues. Maybe you’ve observed many late payment notices or cancellation warnings sitting on the counter in your loved one’s kitchen. Or, perhaps he or she is having trouble balancing a checkbook, or even paying bills twice.

Tudor Oaks:

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

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■ 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.

MAY 2022 MHL 35

36 MHL JANUARY 2022

the goal of a retirement community

A HEALTHY BODY, MIND AND SPIRIT

Many people delay the decision to move to a retirement community due to misconceptions or fear. They often regret not making the decision to move sooner; when they were healthier, more involved, or did not realize how lonely they were and the reasons go on and on. Regret is undesirable in all times of life; retirement decisions are no different. The many activities and daily interactions with friends and neighbors offer a dynamic and stimulating environment. Residents freely share their thoughts about retirement living in general and the choices available to them. As you read through this article, look for the comfort, freedom and peace of mind that come from making informed choices. “Statistics show that retirement community residents live healthier and longer lives than those living alone.” That doesn’t sound like rocket science; we need people. A resident commented, “If I knew how many of my friends lived here, I would have moved in years ago.” As one resident says, “I have to admit, it was lonely sometimes at home, now there is always something enjoyable to do.” Whether you want to participate in all of the social activities and outings or read a good book in the quiet of your apartment, the choice is yours. “I love telling stories and reminiscing but it’s not always easy when they’re thirty years younger than me,” remarks a resident. A retirement community, by its very nature, allows people to interact with people their own age affording greater empathy and identification. Memories and recollections are complimented when two people can truly share the depth and breathe of events. Somewhat tongue-in-cheek yet true, is the adage that retirement communities provide a “constant reservoir of friends.” “I never have to worry about home upkeep or shoveling again,” said a smiling resident. Now you can choose what you would like to spend time doing: cooking in your apartment, patio gardening, traveling, learning to paint or play the piano; all of the things you never felt you had time to do before. The choice is yours. Keeping the mind, body and spirit healthy is the goal of many retirement communities. “When I moved here, it was very impressive to see how many care about my wellbeing,” a resident reported. Your choice of personal wellness goals are supported by a retirement community’s team who are all rooting for you. “Wellness programs” are growing initiatives in retirement communities to ensure balance, increased strength and awareness of changes. Many retirement communities provide a spiritual component through pastoral visits or Sunday services that keep your hope and faith strong through all times of life. Retirement communities offer various forms of financial protections like “life care” or “endowments” that protect your financial future regardless of your health. A “life care” type contract also provides the potential for tax deductions for prepaid medical expenses. If you don’t feel the need for long term health care coverage, many communities offer rental programs, so again the choice is yours as to which option works best for you. “When my wife had her stroke, it was so convenient to visit her several times a day. I couldn’t do that if I had to drive each way,” commented a resident. Should a care need arise, retirement communities can provide professional and caring services, all in the comfort of your “community.” The choice is yours regarding your lifestyle and many elements need to be considered in making your decision. Should you decide that a retirement community is right for you, there are many elements, such as the ones listed here, that need to be considered and weighed, so that you can feel confident about your choice.

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how will you spend it? Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call home. Individualized services, life-enhancing amenities, and compassionate, professional staff are the foundation of all we do. Choose from a range of spacious studio and one-bedroom apartments with assistance available from staff 24 hours a day, every day. Independence when you want it, assistance when you need it. Oak Park Place. We’ll help you every step of the way.

Call 414-292-0400 or email wauwatosasales@oakparkplace.com.

/LYH /LIH /LYH ZHOO 1621 Rivers Bend, Wauwatosa, WI 53226 www.OakParkPlace.com/Wauwatosa

MAY 2022 MHL 37

volunteering a number of early studies found that people who are involved in hobbies and other social and leisure pursuits may be at lower risk for (and less likely to develop) some health problems, including dementia. Research shows that people who are sociable, generous, and goal-oriented may be happier and less depressed than other people. Sitting at home alone could help explain why Melvin is not feeling like himself. Volunteering might help Melvin feel better. According to researchers, older adults who participate in what they believe are meaningful activities, like volunteering in their communities, say they feel healthier and happier. For example, older adult volunteers from an urban community worked approximately 15 hours a week in their neighborhood public elementary schools, in a special program designed to improve children’s school success. Researchers learned that the older volunteers increased their cognitive, social, and physical activity levels. Participants also reported feeling personal satisfaction from the experience. Although more research is needed, researchers think that over the long term the participants may have decreased their risk for disability, dependency, and dementia in later life. Many causes need help from volunteers. For example, groups that help homeless people need volunteers to serve meals or organize clothing donations. The USO needs people to send care packages to soldiers stationed overseas. Animal shelters need help caring for dogs and cats. Senior groups need aides to help people with disabilities run their errands. The list goes on. Researchers have found that older adults, like Maria, who take part in these types of activities often do so to make a difference in their communities and feel good about what they are doing. But, there are plenty of other options 38 MHL APRIL 2022

for places to volunteer or be socially active. Where you look to find these opportunities might depend on what you are interested in doing. The following are some examples of social and productive activities you might like: Volunteering at a library, hospital, or other community health facility Joining a senior center Playing cards and other games with your friends Going to the theater, a movie, or a sporting event Traveling with a group of older adults, perhaps a retiree group Visiting friends and family Trying different restaurant Gardening in your backyard or at a community park Organizing a park clean-up through your local recreation center Taking a cooking class Singing in a choral group Joining a local theater troupe Forming or joining a book club Going dancing Taking a group exercise class Playing a musical instrument, learning a new instrument Joining a group interested in a hobby like knitting or wood carving Getting a part-time job Everyone has different limits to the amount of time he or she can spend on social or other activities. What is perfect for one person might be too much for another. Ted may cut back his volunteer hours and find that doing a little less is just right for him. His friend Rasheed may feel that doing two activities—a monthly book club and tutoring once a week in the high school—is enough.

Senior citizens account for 50 percent of the residential moves currently on the housing market, and moving firms offers senior services for seniors moving into downsized living quarters. “Reducing the amount of furnishings and personal items can be a daunting task, but with the proper preparation and moving firm, a senior move can be completed in a timely, stress-free fashion,” says Tony Baumer, owner of BD Movers. With a 21-year track record in the moving and storage industry, BD Movers offers senior citizens advice and complete references from handy men, to charities, even CPA’s and elder lawyers. A senior move can be daunting, but with the correct planning and strategy, downsizing is another step in the life process, adds Baumer.

SENIOR MOVE ADVICE, THE BASICS OF SENIOR DOWNSIZING

reduce, reduce, reduce... THE BASICS OF SENIOR DOWNSIZING Reducing the amount of furnishings and personal items for a senior move can be a daunting task, but with the proper preparation and moving firm, a senior move can be completed in a timely, stress-free fashion.

- Create senior downsizing task list one to three months in advance. - Get the family involved in the senior move. If you need help, consider hiring a senior move manager. - Designate items that will be moved, sold or given away. Decide on the item the senior will want to keep, and will fit into the new senior home. - Be prepared to provide list of inventory to mover, including any legal documentation, regarding power of attorney, etc. if applicable. For instance – if the children are handling the senior moving details, they should show they have authority to do so. - Sell what you can at auction, online or a yard sale. Some items may have value that can help defray senior moving expenses. - Donate the rest to reputable charity. Keep receipts for senior tax purposes. If the furniture is still in good condition, a senior’s sofa or dining room table may be a godsend to a family that needs furniture. - A senior move is not a “self move. A senior move takes the efforts of many people, family and professionals, to make it go smoothly. - To save on cost, pack as much as the senior and their family can do themselves. A mover will provide this service, but packing items is the simplest way to save cost for the senior move. - If the senior moving is in their 80′s, and their children are in their 60′s, carrying heavy furniture should be designated as a senior moving service. Use the movers for heavy items and let family members move lamps and pictures.

MAY 2022 MHL 39

SENIOR LIVING INDEPENDENT LIVING | ASSISTED LIVING (RCAC) | MEMORY CARE (CBRF) Care-Free Living

Live a comfortable, independent lifestyle as you enjoy the company of friends and neighbors who have also chosen to make The Waters their home! You’ll quickly find your place in this exceptionally welcoming and active community where everyone is invited around the dining room table. You’ll have fun, share events, time together and life stories!

Assisted Living (RCAC)

Residents can age in place and THRIVE where they are with access to Health Care Services (wellness checks, care coordination, medication management, shower assistance, etc.) as determined through a Nursing Assessment. You can rest easy and thrive as you enjoy the convenience of remaining in your beautiful apartment, as your needs change.

Memory Care (CBRF)

Our memory care program is designed to celebrate the life story of your loved one so that they can bloom where they are in their journey. Enjoy peace of mind knowing that our care teams are on-site at all times ensuring your loved one is treated with the respect, dignity and compassionate care they deserve. Our health and wellbeing professionals work closely with our residents and their families to ensure personalized attention to specific care needs, as well as looking ahead to properly accommodate for any changing needs.

Rest Easy, You’ll Be Safe & Secure

The Waters of Oak Creek has an excellent health and safety record, giving you peace of mind. Experience the safety and security of on-site health services while remaining in your beautiful apartment home! Our team will ensure that every step before and after the move-in process is handled safely, conveniently, and comfortably.

Contact Ashley for a personal tour or consultation 4 1 4 - 5 7 4 - 0 9 0 0 | A M E N O M I N E E @ T H E WAT E R S . C O M 8000 S. MARKET ST., OAK CREEK, WI 53154 | THEWATERS.COM

OPENING =><>F;>K 2019 OPENING =><>F;>K 2019 ՞ NOW OPEN ՞ ՞ NOW OPEN ՞

The Lutheran Home is proud to present Elaine's Hope, our new memory care community. Learn more about this new community and all our senior care options.

The Lutheran Home is proud to present Elaine's Hope, Contact The Lutheran Homeusistoday! proud 414-326-3398 to present Elaine’s Hope, our new memory care community. Learn more about this www.thelutheranhome.org our new careand community. Learncare moreoptions. about newmemory community all our senior this new community and all our senior care options.

when its time TO LEAVE HOME The decision about whether your parents should move is often tricky and emotional. Each family will have its own reasons for wanting (or not wanting) to take such a step. Asian woman having a serious talk with her fatherOne family may decide a move is right because the parents can no longer manage the home. For another family, the need for hands-on care in a long-term care facility motivates a change. In the case of long-distance caregivers, the notion of moving can seem like a solution to the problem of not being close enough to help. For some caregivers, moving a sick or aging parent to their own home or community can be a viable alternative. Some families decide to have an adult child move back to the parent’s home to become the primary caregiver. Keep in mind that leaving a home, community, and familiar medical care can be very disruptive and difficult for the older parent, especially if they are not enthusiastic about the change. You might first want to explore what services are available in your parents’ community to help them in their home—including home health care, housekeeping, personal care, and transportation services. Older adults and their families have some options when it comes to deciding where to live, but these choices can be limited by factors such as illness, ability to perform activities of daily living (for example, eating, bathing, using the toilet, dressing, walking, and moving from bed to chair), financial resources, and personal preferences.

Making a decision that is best for your parent—and making that decision with your parent—can be difficult. Try to learn as much as you can about possible housing options. Older adults, or those with serious illness, can choose to: Stay in their own home or move to a smaller one Move to an assisted-living facility Move to a long-term care facility Move in with a family member Some families find a conference call is a good way to talk together about the pros and cons of each option. The goal of this call is to come up with a plan that works for everyone, especially your parent. If the decision involves a move for your mom or dad, you could, even from a distance, offer to arrange tours of some places for their consideration. Experts advise families to think carefully before moving an aging adult into an adult child’s home. There are a lot of questions to consider, for example: Is there space in your home? Is someone around to help the older person during the whole day? What are your parents able to do for themselves? What personal care are you willing and able to provide—moving your parent froma chair to a bed or toilet, changing adult diapers, or using a feeding tube, for example? What kinds of home care services are available in your community? What kind of specialized medical care is available nearby?

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discover the health benefits of soaking up the sun The health benefits of sunlight include improving mood and boosting immunity.Have you ever stepped outside on a sunny day after a week of gloomy weather and just felt better? It’s not in your imagination — there are numerous health benefits of sunlight, from mental to physical! (Of course, the caveat is that you have to enjoy it safely; we’ll cover that in this article too.) Here are five health benefits of sunlight: Strengthening bones Improving mood Sharpening cognition Boosting immunity Preventing some chronic diseases Let’s take a peek at these health benefits of sunlight and how you can enjoy them safely! Strengthening bones Bone health relies on essential nutrients like calcium and vitamin D. Vitamin D is known as “the sunshine vitamin” because sunlight helps our bodies synthesize more of it! In addition to sun exposure, it may be a good idea to take a multivitamin with a combination of vitamin D, vitamin K, and calcium since these all work synergistically. As always, check with your doctor first before starting on any new supplements. Improving mood You may have heard of Seasonal Affective Disorder, abbreviated as SAD, which is known to cause depressive symptoms during times of the year with low sunlight. There are theories on why this happens, including lower vitamin D levels, less serotonin production, and a disrupted biological clock. No matter what factors are at play, the connection is clear that sunlight makes us happier and can improve your overall mood!

Sharpening cognition In addition to improving our mental health, sunlight can also improve our cognitive functioning. Studies looking at the connection between sunlight and brain activity have shown that sun exposure enhances learning and memory. Boosting immunity Small doses of sunlight can be helpful in boosting our immunity against viruses and infections — and the reason circles back to vitamin D. This is likely part of the reason why flu infections are more common in the fall and winter months when there’s less sunlight, so taking a supplement could be more important and beneficial at this time of year. Preventing some chronic diseases Sunlight and vitamin D don’t just protect us against short-term seasonal diseases. Associations have also been drawn to longer-term, chronic issues like heart disease, autoimmune conditions, diabetes, and even MS. Not having enough vitamin D has also been linked to an increased risk of tumors. It’s important, however, to weigh the risks of skin cancer from unshielded sun exposure. Taking dietary vitamin D supplements is a great way to avoid sun damage and still get the benefits of vitamin D. Even with all these health benefits of sunlight, it’s important to be careful about how much time you spend in the sun. Too much sun exposure can result in sunburn, sunstroke, dehydration, faster skin aging, and skin cancer. That’s why a healthy balance is key! Try to plan your outside time for the morning and evening, when the sun isn’t as strong. Wear breathable clothing and a wide-brimmed hat, and apply sunscreen anytime you expect to be in the sun for more than 10 minutes.

healthy vegetables TO PLANT IN YOUR GARDEN Sow wholesome seasonal goodness right in your backyard. Lettuce is one of the healthy spring vegetables you can plant in your garden.Are you champing at the bit to get out in your garden after a long winter? Your wait just might be over! There are plenty of healthy spring vegetables that thrive in cooler weather. If your soil isn’t soft enough to dig yet, you can start these veggies off in pots or trays and transplant them outside when the weather cooperates. Start by picking up seeds for these healthy spring vegetables: Lettuce Leafy greens are good for the brain as they are tied to sharper memory. They also happen to be a perfect healthy spring vegetable, because they only grow in temperatures below 80F. Keep yourself in a hardy supply of spring salad by planting

“cut-and-come-again” varieties where you plant just once and then continuously harvest the outer leaves. Or, you can decide to grow entire lettuce heads and re-plant after harvests—it’s up to you! The time between planting and harvest usually ranges between 35-70 days. Green peas Who doesn’t love hunting for ripe sugar-snap or snow peas and eating them straight from the pod? It helps to soak the seeds in water before planting to speed up germination. Then, plant them along a trellis or fence so they’ll have support to climb on as they grow. Keep an eye out for flowers, because they’ll be ready to eat about three weeks after that. Carrots This crisp, sweet root vegetable is best planted 3-5 weeks before the predicted last frost of spring, which varies based on where you live. You can continue planting these healthy spring vegetables every three weeks if you want to stagger your harvests. Carrots are famously healthy for the eyes, but not just because of vitamin A as is commonly believed. They also contain lutein, a lesser-known antioxidant that promotes healthy vision. Tomatoes While they’re technically a fruit, not a vegetable, tomatoes are one of the most popular additions to home gardens, and for a good reason—they’re flavorful and versatile in recipes. The health highlight of tomatoes is an antioxidant called lycopene, which is linked to a lower risk of cancer and heart disease among other benefits. There are many different methods for growing tomatoes, which depend on your preferences, the setup of your garden, and the tomato varieties you choose. Radishes Want a quick turnaround with high chances of success? Go for radishes in your garden. You can plant them as soon as your soil is ready to work with, and harvest as early as three weeks later. Experiment with adding radishes to salads raw – or you can sauté, roast, or even pickle them. There are plenty of recipes that can help you use your radish harvest all spring! Spinach Adding fresh baby spinach to a salad, stir fry, or casserole is even better when it comes from your own garden. It’s another healthy spring vegetable that you can plant as soon as the ground is willing. You can start harvesting the outside leaves as soon as they are 3-4 inches long. Aim to pick it all by the time summer arrives, as spinach doesn’t do as well in the heat. Spinach is good for the eyes and the heart, among other fantastic health benefits.

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vitamins<<page 6 Most of us have experienced a cut or wound at some point in our lives, and you can thank Vitamin K for helping you heal! Its primary function is synthesizing some of the proteins you need for blood clotting. Sources of Vitamin K include: Leafy greens like kale, collard greens, spinach, cabbage, and lettuce Broccoli and Brussels sprouts Green beans and peas Thiamin (B1) The rest of the essential vitamins, starting with thiamin, are all in the B vitamin family. They’re grouped together because while they do have different functions, many B vitamins are found in the same foods and support each other. If you’re a pasta lover, then B vitamins like thiamin might be your personal favorites; they enable our bodies to turn carbohydrates into energy! Thiamin also supports heart, nervous system, and muscle function. Sources of thiamine include: Lentils, beans, and peas Salmon Enriched cereals, breads, and rice Sunflower seeds Tofu Riboflavin (B2) Next up in the B series is riboflavin, which also helps metabolize energy and supports cell growth. Riboflavin has also been studied for its ability to prevent migraines by reducing oxidative stress and inflammation. Sources of riboflavin include: Fortified foods Almonds Spinach Meat Dairy Niacin (B3) Joining the B family, niacin also helps convert nutrients into energy in addition to creating and repairing DNA and cholesterol. Some healthcare providers actually use niacin supplements as a treatment option for high cholesterol. If you’ve ever taken a supplement with a high amount of niacin, you might have experienced the “niacin flush,” where your skin gets warm, flushed, and itchy. Your healthcare provider can recommend whether you need a supplement and may suggest easing into it. Sources of niacin include: Salmon, tuna, and anchovies Whole grains Potatoes Liver Peanuts Mushrooms Pantothenic acid (B5) It’s important for our bodies to be able to build and break down fatty acids, which is the main function of pantothenic acid. It also supports other metabolic functions, helps manufacture red blood cells, and maintains our digestive health. Sources of pantothenic acid include: Shiitake mushrooms Salmon Avocados Lean meat Sweet potatoes Lentils Vitamin B6 Vitamin B6 does have another name, pyridoxine, but you can understand why most people just call it B6! This is an important one, as it helps more than 100 enzymes perform important daily functions in the body. Notably, B6 supports our hearts, brains, and immune function. Sources of Vitamin B6 include: Salmon Lean chicken Tofu Sweet and regular potatoes Bananas Avocados Pistachios

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VITAMINS<<PAGE 7 this is mostly just marketing. Being deficient in biotin can be damaging to skin, hair, and nails, but there’s no evidence that supplementing extra biotin helps make them healthier. The main role of biotin is working along with other B vitamins to support the enzymes that break down fat, carbohydrates, and proteins. Sources of biotin include: Peas, beans, and lentils Egg yolks Nuts and seeds Liver Sweet potatoes Mushrooms Folate (B9) Folate, which in fortification/supplement form is known as folic acid, is most well-known as a vitamin that requires extra attention during pregnancy. That’s because it’s vital during periods of rapid growth — like fetal development. Of course, non-pregnant people need folic acid too! It is involved in metabolizing protein and producing healthy red blood cells. Sources of folate include: Green leafy vegetables Legumes (especially lentils) Asparagus Eggs Beets Broccoli Nuts and seeds Vitamin B12 Last but not least is Vitamin B12, whose full name is cobalamin. It supports the development and function of the nervous system and brain, and the formation of red blood cells and DNA. Since it’s usually automatically supplemented in modern animal feed, many people get their B12 passed on through animal-based foods. As our vegetarian and vegan friends may already know, eating fortified foods or taking supplements is necessary for them to prevent deficiencies in this vitamin.

46 MHL MAY 2022

VISION<<PAGE 11 A list of your other medications (oral, injectable, over-the-counter, and herbal). “This is especially important if you take medications for high blood pressure, diabetes, asthma, infections or arthritis, since these may affect your vision and/or adversely react with certain eye medicines,” says medical optometrist David Scheidt, OD. QUESTIONS TO ASK A respected continuing education lecturer for fellow eye care professionals, Daniel Paskowitz, MD, PhD, encourages patients to be educated partners in their care by reading the free booklets and handouts his practice offers. He also suggests asking the following questions: o What is my visual acuity–20/__? o Do I have any eye disorders? o What caused my condition? o Is this condition hereditary? Should my family members be checked? o How will it affect my vision and lifestyle—now and in the future? o Should I watch for and notify you of any particular symptoms? o What tests do I need? Why? When? o What is the best medical/surgical treatment for me? o When will treatment start, and how long will it last? o What are the risks, side effects, benefits and success rates of treatment? o Are there foods, drugs, or activities I should avoid? o Are other treatments available? o If I need to take a medication, what should I do if I miss a dose? o Would diet, exercise or lifestyle changes improve my condition? o Would eye-related vitamin and mineral supplements be helpful? o When should I schedule my next appointment? FREE INFORMATION Eye Care Specialists’ doctors are dedicated to providing the highest quality, diabetic, glaucoma, cataract, and macular degeneration 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. If it’s time for an eye exam or you would like a second opinion (which is typically covered by Medicare and/or insurance), Eye Care Specialists has offices on 7th & Wisconsin Ave., Mayfair Road across from the mall, or 102nd & National Ave. They also offer information at www. eyecarespecialists.net.

taste the health benefits OF THIS FLAVORFUL MEMBER OF THE ONION FAMILY Helps fight illness There’s a reason you’ve been told to eat garlic during cold and flu season—the immunity health benefits are not just an old wives’ tale! One 12-week study showed that a group that took a daily garlic supplement had 63% fewer colds than the placebo group. For the ones who did get sick, symptoms went away much faster. Protects the brain Antioxidants are potent warriors against many age-related conditions, including Alzheimer’s and dementia. The antioxidants in garlic help protect the body and brain against oxidative stress from free radicals that can damage brain cells. Free radicals are a byproduct of metabolism or toxin exposure, which the body removes naturally. However, the removal process may become less efficient as we age. Good for the hair and skin The same antioxidant health benefits of garlic that help your brain are also good for your skin and hair. Free radicals can speed the effects of aging on the skin, so including antioxidant-rich veggies and fruits in your diet is a good recipe to counteract them for a healthy glow. Some people even like to apply garlic topically on hair to slow thinning. Lowers blood pressure and cholesterol High blood pressure and cholesterol are significant risk factors for heart disease. Garlic works to protect your cardiovascular system by lowering cholesterol (particularly LDL, the “bad” cholesterol) by about 10-15% and reducing blood pressure. However, unless you’re a huge garlic lover, you’ll be better off taking a supplement to see marked effects from this health benefit of garlic – the studied amounts were equivalent to 4+ cloves per day! Increases your energy Fun fact: Ancient Olympic athletes in Greece consumed garlic to enhance their performance! And while they might not have based the tradition on modern science, data does show garlic’s effectiveness in preventing fatigue, which can serve you well during an exercise session.

INTEGRATIVE<<page 18 we have seen, for healing to occur, deeper levels of disharmony must be explored and appropriate evidence based healing modalities engaged. This is the true mission of Integrative Medicine. When a patient is triaged by a physician practicing in this manner, the physician must be also aware of these deeper levels their own life to know how to ask the right questions to uncover disharmony. Evidence based care is essential for patient safety and the proper use of scientific method in the correct context is of the utmost importance. A physicians opinion about a treatment must be backed by evidence based data. Opinions are not scientific and can mislead patients into expensive holistic treatments that do not heal them. Discernment must take precedence over desperation, which is difficult to engage when one is sick and afraid. Authentic medical practice must be upheld by any integrative medical practitioner for them to be trustworthy and to restore the sanctity of medicine which has been sadly pushed to the side. So when searching for an integrative medicine physician, be certain that their practice is evidence based, that they are have rigorous and high quality training in traditional medicine and scientific method, they are experienced and seasoned in disease reversal, and engage proper use of only evidence based complementary modalities. At The Ommani Center for Integrative Medicine, (5) I have been creating this for over two decades and have set a high standard-of-care and practice for Integrative Medicine, which is both cost and therapeutically effective. As the traditional medical model collapses under the weight of its greed, physician burnout and patient dissatisfaction and holistic medicine is unable to meet safety standards for patients, we have a prime opportunity to envision an integrative medical framework that is evidence based, scientific, authentic, safe, healing and restorative for all who desire to transform illness to health and depletion to vitality. ©May2022 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of Becoming Real: Reclaiming Your Health in Midlife (2nd Edition), Medial Press, 2014. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms. Links: 1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637679/ 2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262585/ 3.https://en.wikipedia.org/wiki/Ayurveda 4.https://en.wikipedia.org/wiki/Traditional_Chinese_medicine 5.https://www.ommanicenter.com/

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