Modern Health and Living February 2021

MHL

MODERN HEALTH AND LIVING

february 2021 - fREE PUBLICATION

Est 1992

the better aging issue senior wellness feature HEART HEALTH MONTH GAUGE YOUR WELLNESS AGE

The Need to Return Home to our Inner Life: Lessons from the Pandemic

20 foods high in iron

Encountering the heart and soul of aging through spirituality A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

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EDITORS NOTE Remember the days as kids when we would pretend we were winter explorers and spend just hours outside after a snow fall? I’d come in hoping for a mug of hot cocoa, cheeks red and frozen throughout. I love the snow and I wish my imagination was still as fresh as the young little girl that still lives in me.

As a mom of teenagers those days are slowly fading. You ask the family should we go sledding? No mom its long run day. Sorry mom I have ice skating practice. Cherish every moment and live in the present because poof, just like that you will be watching how age just changes everything.

Now that’s it February, the shape of a heart is everywhere. And yes we love our traditions of Valentines Day, I want to remind you that this month in National Heart Health Awareness Month. I know its cold but please keep up with your daily workouts or slowly start a routine today. If you mind is to think, your heart is to beat.

So about our Fabulous February issue. Its really is a nice positive balance of healthy aging, heart health, self care, finding inner peace, breaking away from any lifestyle slump and really just getting yourself mindful of every aspect that makes you healthier.

So enjoy the issue, love yourself, love others and each day try to make someones day a better one by doing selfless acts.

Sending love and positive vibes. Stay safe and stay healthy!

AmandaLewis MHL

MODERN HEALTH AND LIVING

february 2021 - fREE PUBLICATION

Est 1992

the better aging issue senior wellness feature

February 2021 Edtion

the female heart attack Gut-Healthy Foods Your Diet Is Missing

6 ways to stay active indoors

MHL STAFF staff

publishers editor graphic design advertising

20 foods high in iron

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

Encountering the heart and soul of aging through spirituality Jerry Kornowski distribution manager

Marlys Metzger travel editor A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS 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

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contact For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com.

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

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FEBRUARY 2021 MHL

Local eye care specialists use laser scans to stay a jump a head of vision loss

By Cheryl L. Dejewski Are you the one person in 30 who will be affected by glaucoma? (Your risk is five times higher if you have a family member with the disease.) Has your diet set you on a course for developing diabetes and related potential vision loss? Are you one of the millions of baby boomers facing the threat of age-related macular degeneration?. . .

Wouldn’t you like to know the answers—especially if they could give you a fighting chance to protect your vision for the future?

Eye Care Specialists ophthalmology practice is giving patients in the metropolitan Milwaukee area that opportunity with Optical Coherence Tomography (OCT) laser scan testing to detect, track and treat many eye conditions—sometimes even before any damage occurs.

“Vision loss takes a terrible physical, psychological and financial toll on patients, their families and society. What’s even more devastating is that this loss is often preventable with early intervention,” states Mark Freedman, MD, senior partner at Eye Care Specialists, a state leader in medical, surgical and laser care for virtually every eye condition. “That’s why we were proud to be among the first private practices to join the ranks of the Harvard Medical School, Bascom Palmer Eye Institute, Johns Hopkins, and other prestigious centers across the country in offering OCT laser scanning technology. The OCT enables us to provide fast, accurate and non-invasive diagnosis and tracking of a number of sight-threatening conditions, including glaucoma, diabetic retinopathy and macular degeneration (AMD).”

Brett Rhode, MD, Head of Ophthal-

mology at Aurora Sinai Medical Center and a continuing education lecturer on OCT technology, explains, “During an eye exam, we conduct a thorough visual inspection of the inside of a patient’s eye.

Then, if their condition, family history, risk level, or other factors warrant it, we order an OCT scan—a fast, painless procedure, which is done right within our office. The patient simply sits at the machine and focuses on a light while a safe, invisible laser scans the back of the eye to acquire an image in just seconds.

The OCT then creates detailed computer printouts (similar to a CT scan) of the anatomic layers of the retina and optic nerve (an area smaller than the head of a pin) that provide exceptional accuracy in visualizing and measuring the severity and extent of any swelling or other telltale abnormalities.” This information can then be used to develop a customized treatment plan with any necessary medications, laser therapy and/or surgery. Follow-up OCT scans can be conducted to promptly detect any changes, thus helping to protect against any loss of vision.

OCT testing can be used in conjunction with (and may lessen the frequency of) other more invasive or difficult testing procedures like fluorescein angiography (injection of dye into the body to photograph changes in the blood vessels of the eye) and visual field tests, which are often used to detect glaucoma.

Daniel Ferguson, MD, an ophthalmologist with tens of thousands of cases under his surgical cap, explains, “With a visual field test, you sit for an extended period staring into a machine and pressing a button whenever you see a spot of VISION>>page 55 FEBRUARY 2021 MHL

THE HEALTH BENEFITS OF ICE SKATING

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Wisconsin Winters brings snow and ice. Ice skating is a fun and very active thing to do all year round but especially in winter. Ice skating can be done at any aging, yes many ice centers have public skate, senior skate, and open figure. When you are skating you should know how many benefits you get just by hitting the ice.

Better balance: Ice skating helps improve your balance through a enjoyable and active exercise. Skating across an incredibly slippery surface should quickly train you to stay on your feet.

Improves joint flexibility: If your leg joints crack every time you rise from your bed in the morning, ice skating could offer a real solution. With its emphasis on quick foot movements and strong knees, your leg joints will receive a great workout and hopefully feel more flexible in no time.

Builds leg muscles: Focusing on lower-body movement, ice skating offers great exercise for the leg muscles, building and toning them up over time.

Cardio: Aerobic exercise is an important aspect of cardiovascular health, and ice skating provides a great aerobic workout. The best part about skating is you get a great cardio workout without even knowing it.

Endurance: Ice skating requires energy over an extended period of time, making it a great way to build your endurance. The longer you skate, the more you’ll improve your endurance, not just for ice skating but for other sports and activities as well.

Weight management: If you are trying to lose or maintain your weight, ice skating is a good way to burn calories while having fun! Ice skating burns from 300-650 calories per hour, depending on how hard you skate.

Stress relief: Regular physical activity like ice skating can help combat the effects of stress. Ice skating is one of the most fun ways to exercise, especially if you skate outdoors where you can soak up the scenery and enjoy nature.

Improves joints: Through gliding and synchronized movement of the legs, the joints and muscles will get a great workout and will become flexible in no time. Skating is said to be more beneficial than cycling and running. Ice skating works almost every major muscle group in the body, including joints.

Always consider skill level, boot shape, age, body type and intention when purchasing skates. For ease of understanding, we have broken down skill level categories into simple divisions. Recreational, Beginner, Instructional, Competitive, and Advanced Competitive. These divisions take into account the stiffness level, boot construction and design, plus the amount of time spent on the ice. The guide also refers to USFS, ISI and other national skating organization comparative test levels, plus manufacturer, coach and professional recommendations.

Boots matter on the level you do. In Wisconsin, there are several programs and level for all ages. When getting more serious about skating we recommend Riedell ice skates. With 70 years in the sport, Riedell has a great beginner version (Diamond) to the Vega which is a stiffer boot to keep you strong for spins and jumps.

Riedell Vega The Vega will appeal to the aspiring skater wanting the performance of a high end skate at a reasonable price. The Vega incorporates many of the same features of the Elara including the military grade microfiber uppers, dual density ankle padding and Hydro-Shield soles.

The strategically positioned support material is ideal for single and double revolution jumps.

To find more about Riedell visit riedellskates.com.

20 Foods High in Iron

By Heather Mayer Irvine In order to stay active, our muscles need oxygen. And they wouldn’t get that essential oxygen without a key nutrient: iron.

Iron is a mineral in hemoglobin, a protein that transports oxygen from the lungs throughout the body, according to the U.S. National Library of Medicine (NLM).

How Much Iron Do You Need?

The recommended daily intake of iron is 8 milligrams and 18 milligrams for adults assigned male and female at birth, respectively, per the National Institutes of Health (NIH).

Generally, the recommended daily intake of iron is 8 milligrams and 18 milligrams for adults assigned male and female at birth, respectively, per the National Institutes of Health (NIH).

There are two types of iron: heme (which comes from animal products) and nonheme (which comes from plants). The body doesn’t absorb non-heme iron as well as

heme, which is why the recommended iron intake for vegetarians and vegans is 1.8 times higher than for people who eat meat, per the NIH. People who menstruate are at greater risk for a deficiency, and therefore need higher levels of iron, per a June 2019 paper in ​PLOS One​. An iron deficiency can lead to anemia, a condition in which your blood doesn’t have enough oxygen to deliver to the rest of your body. That can lead to symptoms such as fatigue and muscle weakness, according to the NLM. Eating foods rich in iron can treat or prevent anemia, according to the NLM. But remember to keep heme and non-heme iron in mind: For example, a cup of soybeans contains 49 percent of the Daily Value (DV) of iron compared to duck (26 percent per 6 ounces), but your body will better absorb the meat’s iron.

1. Fortified Cereal: 19.6 mg, 109% Daily Value (DV) overhead shot of milk being poured into iron-rich cereal on wooden table Most breakfast cereal varieties are fortified with nutrients, including iron and B vitamins.

If you’re looking for foods high in iron for kids, don’t shy away from cereal. One of the best breakfast foods high in iron, fortified cereals can be incredibly nutritious — in some cases, they pack more than 100 percent of the Daily Value (DV) of iron per 3/4 cup. Cereals are often also fortified with B vitamins, making them a good choice for vegetarians and vegans because this nutrient is mainly found in animal products.

2. Chicken Liver: 10.8 mg, 60% DV For some, the thought of eating liver might send them running for the hills. But it’s a nutrient powerhouse, boasting 60 percent of the recommended daily intake of iron per 4-ounce serving. Aside from being one of the best foods high in heme iron, liver is also an excellent source of protein, packing 19 grams per serving, and vitamin A. 3. Beef: 9.3 mg, 52% DV It’s what’s for dinner — if you’re looking for a dinner packed with protein, vitamin B12 and heme iron. Red meat, including beef, is a top source of iron, and a 6-ounce steak contains 52 percent of the recommended daily intake.

4. Cuttlefish: 9.2 mg, 51% DV An impressive 87 percent of the calories in cuttlefish come from satiating protein.

Seafood is known for being a low-carb, high-protein food. Cuttlefish is similar to squid, and it is one of the highest-iron foods when it comes to shellfish, providing 51 percent of the recommended daily intake per 3-ounce serving. It’s also high in protein

IRON>>page 25

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FEBRUARY 2021 MHL

10 MHL FEBRUARY 2021

understanding the heart attack and lowering your risk Because those symptoms can be so vague and widespread, many women don’t consider the possibility that they could be experiencing a heart attack.

Victoria Yorke, MD, Heart disease is the leading cause of death among women in this country. You’re five times more likely to die of a heart attack than you are of breast cancer. But few women take that threat as seriously as they do other health hazards.

That might be a surprising detail, and surprise is one of the reasons heart disease is so dangerous for women. It tends to be deceptive in the way in presents itself. That leads many women to think they’re safe until it’s too late.

The “female” heart attack When a man experiences a heart attack, the most likely symptom is a sharp, crushing pain in the chest, sometimes extending to the left arm or left side of the jaw. These are the symptoms you see on TV. But in women, symptoms may be more subtle. You may experience heartburn, nausea, fatigue or pain in the arm, neck, jaw, back or stomach.

Because those symptoms can be so vague and widespread, many women don’t consider the possibility that they could be experiencing a heart attack. Your symptoms may even seem less-serious to a health care worker. In addition, many women downplay their own symptoms and delay seeking medical attention because they’ve trained themselves to focus on the health of family members instead.

Risk factors There are always exceptions, but heart attack risk rises with age in both men and women. Women appear to be somewhat protected from heart attacks until after menopause. At that point, estrogen levels fall and that seems to remove some of the natural protection women have.

Other risk factors for both genders include: family history of heart disease or stroke, diabetes, smoking, obesity, lack of exercise, unhealthy diet, unmanaged stress, hypertension (high blood pressure) and high cholesterol.

Lowering your risk Male or female, the best advice is to have a frank discussion with your primary care doctor about your personal risk for heart disease and heart attack. Based on that discussion, lifestyle changes may be recommended. For most people, it is important to follow sensible diet and exercise plans, maintain a healthy weight, refrain from smoking, manage stress effectively and faithfully maintain treatment for contributing conditions such as diabetes, hypertension and high cholesterol.

If you do experience any of the symptoms described above, it is important to keep your mind open to the possibility that you may be experiencing a heart attack.

If symptoms become strong enough to interfere with daily activities, you must seek immediate treatment. Do not “wait and see”. Many women claim they experience a strong sense of impending doom when they have a heart attack. If you have this feeling, do not ignore it. Remember, it’s always better to be safe than sorry.

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FOOD AS MEDICINE Functional foods are foods that, in addition to supplying known nutrients, contain biologically active compounds thought to have significant diseasefighting potential. For example, fish and fish oils â&#x20AC;&#x201C; the best source of omega-3 fatty acids â&#x20AC;&#x201C; contain potent anti-inflammatory substances. There is growing evidence that omega-3 fatty acids provide the following benefits to those with coronary artery disease: * Reduction of arrhythmias; * Decrease in triglycerides; * Slowed growth of atherosclerotic plaque; * Mild reduction in blood pressure; * Decrease in inflammation.

The 2000 American Heart Association (AHA) Dietary Guidelines recommend at least two servings of fish per week (particularly fatty fish, such as mackerel, herring, sardines, trout, salmon, anchovies and albacore tuna). There is also some research showing that omega-3 fatty acids benefit those with osteoarthritis and depression.

Tea - both green and black -- contains significant amounts of catechins, which act as scavengers of free radicals. It can lower LDL (bad cholesterol) by modest amounts, decreasing the risk of heart attack.

Decaffeinated tea works, too, since this effect is independent of caffeine.

A compound in ginger called gingerol is a potent anti-inflammatory substance, providing benefits similar to those of the group of medications called COX-2 inhibitors (Celebrex). Ginger significantly reduced pain in people suffering from knee osteoarthritis.

Ginger has also been used for centuries to treat nausea. To see benefits, add ginger to your cooking or make a ginger tea, which will also act as a decongestant.

Turmeric, the main ingredient of curry, is another potent anti-inflammatory spice, containing the antioxidant curcumin. It improves pain and swelling in osteoarthritis. It also shows promise in decreasing the rate of growth of cancer cells in in-vitro and animal studies. Try using turmeric in your soups and stews

- it is best absorbed with small amounts of fat.

Cinnamon may decrease spikes in blood sugar by improving sensitivity to insulin. It also modestly improves triglyceride levels. Use ½ teaspoon a day, sprinkled on food or in the form of a capsule.

Garlic is valued for the antimicrobial properties of its main compound, allicin.

Try it to provide relief for respiratory infections or travelerâ&#x20AC;&#x2122;s diarrhea. Studies also indicate garlic provides possible mild benefit for hypertension and high cholesterol. Garlic is best used fresh.

If you are cooking with garlic, add it towards the very end of cooking to preserve its medicinal properties. â&#x20AC;&#x153;Let food be thy medicine and medicine be thy food.â&#x20AC;? Hippocrates Berries. Numerous studies have found that nutrients and plant compounds in berries combat disease. In fact, diets rich in berries may protect against chronic conditions, including certain cancers Cruciferous vegetables. Cruciferous vegetables like broccoli and kale contain a wide array of antioxidants. High intake of these vegetables may decrease your risk of heart disease and promote longevity.

Fatty fish. Salmon, sardines, and other fatty fish fight inflammation due to their high levels of omega-3 fatty acids, which also protect against heart disease.

Mushrooms.

Compounds in mushrooms, types of which include maitake and reishi, have been shown to boost your immune system, heart, and brain.

Spices. Turmeric, ginger, cinnamon, and other spices are packed with beneficial plant compounds. For example, studies note that turmeric helps treat arthritis and metabolic syndrome .

Herbs. Herbs like parsley, oregano, rosemary, and sage not only provide natural flavor to dishes but also boast many health-promoting compounds.

Green tea. Green tea has been thoroughly researched for its impressive benefits, which may include reduced inflammation and lower disease risk.

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FEBRUARY 2021 MHL 13

WAYS TO COMBAT THE WINTER BLUES Avoid the winter blues with these activities.

Use these ways to combat the winter blues and boost your mood this season.

While warm summer days tend to cheer us up, the cooler, darker winter season can bring us down. Seasonal affective disorder (aka SAD) is the official name for those familiar winter blues. It affects 10-20% of Americans, so if you feel down during this time of year, you’re certainly not alone!

Let’s dive deeper into these ways to combat the winter blues and support your physical and mental health until spring arrives!

Take a vitamin D supplement During the winter, a lack of sunlight can deplete our vitamin D levels since the

sun helps us synthesize it. Low levels of vitamin D are associated with a higher risk of seasonal depression. Luckily, there’s an easy way to get more of “the sunshine vitamin” without the sun involved at all! Consider adding a daily vitamin D supplement to your routine or check whether your multivitamin includes an adequate amount. Consult with your doctor about whether vitamin D supplements right for you and how much to take, as recommended amounts can vary based on several factors.

Find a space full of light Just spending time in a bright, welcoming space is a great way to combat the winter blues. Find the room in your home with the most windows and if possible, spend the peak daylight hours there each day so you can get natural sunlight exposure even in the winter. If that isn’t possible, you can bring the light to you! You can use artificial lightboxes for light therapy to relieve SAD. Fill your room with other things that bring you joy, like plants, art, books, and comfy chairs.

Stay active, indoors or out No matter what season it is, exercise is one of the most reliable ways to increase our happiness and well-being. Although the winter months can limit outdoor activities, you can stay active from the comfort of your home! Even just 10 minutes a day is helpful, although 30 minutes is an excellent target to strive for if possible. Explore indoor exercises for seniors like indoor cycling, walking on a treadmill, doing yoga, and strength training.

Enjoy colorful, mood-boosting foods Eating a wide variety of nourishing and delicious foods is another great way to combat the winter blues and stay healthy and happy. Since you’re likely spending more time inside this time of year anyway, why not use that time to experiment with some new recipes? Follow guidelines to healthy eating like limiting processed foods, eating the rainbow, and indulging in sweets or snack foods in moderation.

Homemade soup recipes are a great way to enjoy a warming and nutritious bowl of vegetables, beans, herbs, and other healthy ingredients.

Connect with friends and family Spending a lot of time at home can increase feelings of isolation, especially during the winter months. Make it a priority to connect with the people who are important to you regularly. Even if they’re physically far away, a video call or CapTel captioned telephone can bring their voices and laughter right back into your life. If you’re missing the grandkids, schedule a virtual activity day with them!

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14 MHL FEBRUARY 2021

Reiki to Nourish your Heart “The heart is awesomely intelligent, having every single receptor that the brain has.

Reiki is an ancient Japanese energy healing technique that balances and nourishes the energy fields in your body.

When your energies are in balance you feel energized, calm and focused in your daily life.

You can meet your day with joy and vitality bringing a vibrant energy into all you do as well as your relationships with others. The heart is the most powerful source of energy in the human body and teaches us love and compassion for ourselves and others. The heart is the conductor of your life, Donna Eden writes “The heart is awesomely intelligent, having every single receptor that the brain has. It thinks, it remembers, it feels, it knows and loves. It is hard – wired for bliss.” Our heart holds deep wisdom and can lead us to our passions and purpose in life. What happens if we experience early childhood trauma or heartbreak from a romantic relationship or loss of a loved one? The heart may not be able to process these emotions in the moment and we get stuck energy in and around the heart. This may cause physical pain or emotional baggage that we carry around with us. All our experiences then get filtered through these sticky old patterns and beliefs that are not true but we believe based on our past experiences. We are then no longer living fully from our heart, we are living through a filter of pain, fear and anxiety.

Our decisions become more anxious and we feel we need to keep ourselves safe from further hurts or heartaches so we are tentative in our connections and cannot fully love ourselves, life and other people. We are in a state of subtle protection and the energy becomes a little dull and limp.

Reiki can help release these old patterns in a very gentle yet powerful way.

The energy of Reiki is love and as this loving energy surrounds you and what-

ever is not love will dissipate and fall away. Old traumas become healed and grief and pain are processed so you can move into the present moment, seeing and feeling the world through your true heart, allowing your heart to lead your decisions, relationships and communications with others. This is a beautiful shift that takes place in your life as you become more confident in who you are and what you want out of life. Instead of reacting to situations and people, you are now creating the life you truly want to live. No longer afraid of getting hurt or falling victim to worry and self doubts

you now feel the loving, guiding, trusting energy of your heart. As your heart field expands and becomes stronger you can easily hear the guidance of your heart through your intuition and it makes your life flow more easily and effortlessly. You may still face challenges but you will know you can overcome them and move through anything that appears to want to hold you back. This will enhance your life and help you live from your authentic self, trusting more and more in the goodness life has to offer and bringing more joyful experiences into your life.

Reiki is the energy of Love, a session can feel like being bathed in love and light. It comforts the mind, body and soul and works on what the client is ready to release at the time of session.

All sessions work to calm and relax the nervous system as it is in this calm space that we can hear our intuition. Reiki helps you connect back into yourself, bringing you back to the strong connection to your heart.

Old traumas or wounds can begin to run limiting patterns in your system and this keeps us disconnected from our own innate wisdom. Reiki can bring you back to your joy and help you live your most loving and fulfilling life. It is a very gentle and loving way to begin to re -pattern your energy so you can feel safe, loved and guided by your own loving heart.

Cindy Carlson is a Reiki energy healer with an office in Whitefish Bay. She offers in- person, distant and group Reiki sessions. You can schedule an appointment on her website at CarlsonHealing. com.

Reiki is a complementary health approach in which practitioners place their hands lightly on or just above a person, with the goal of directing energy to help facilitate the person’s own healing response. It’s based on an Eastern belief in an energy that supports the body’s innate or natural healing abilities.

What can Reiki and Energy Healing do for you? Ⱦ Relax and Calm the Nervous System

Cindy Carlson

Ⱦ Bring a Sense of Peace and Well Being to Body and Mind

Ⱦ Help you Connect to your Own Innate Healing

Ⱦ Identify Limiting Patterns and

Beliefs that may Hold You Back

Ⱦ Enjoy Deeper Sleep Ⱦ Connect to Your Joy

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

FEBRUARY 2021 MHL 15

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

CapTel 2400i includes Bluetooth® connectivity and Speakerphone.

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

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AN ACTIVE HEART IS A HEALTHY HEART Diet and companionship go hand-in-hand.

The stresses and challenges of taking care of someone day in and day out, not to mention all the other crazy things life sends our way, can tax even the strongest of hearts. That’s why American Heart Month is such an important observance for us.

For example, did you know that heart disease causes approximately one woman’s death every minute?

It’s important to maintain a healthy lifestyle and diet to sustain a healthy heart. In addition, according to Dr. Carolyn Clevenger, president of the Gerontological Advanced Practice Nurses Association, people who remain active throughout their lives, experience a shorter decline at the end of their lives.

Family Caregivers may use some of the following techniques to keep seniors active and engaged: 01. Stimulate the mind by doing a puzzle a day. Cards and other games are additional ideas.

02. Older adults who are homebound or in care communities can still give back. Suggest your loved one be a greeter at church. If they sew or knit, they can make blankets for the animal shelter or baby hats for the local hospital.

03. Share a meal. Make plans to eat a meal regularly with your senior loved one. If you’re not able, suggest they dine with friends at a local senior center.

One of the biggest risks to a senior’s overall health is poor diet.

Diet and companionship go handin-hand. “When you eat with others, appetite is better and emotional well-being is improved,” said Dr. Clevenger.

At Home Instead Senior Care of Milwaukee, we work with families to meet the care needs of each individual – whether recovering from a heart attack, living with congestive heart failure, or simply needing a little extra help to continue living independently. For more information, call us at 414-882-5464.

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FEBRUARY 2021 MHL 17

BREAKING FREE FROM A HEALTHY LIFESTYLE SLUMP We are now 2 months into the New Year and the question for all of us is how are we doing on our New Year resolutions of â&#x20AC;&#x153;dietingâ&#x20AC;?; â&#x20AC;&#x153;exercisingâ&#x20AC;?; â&#x20AC;&#x153;losing weightâ&#x20AC;?â&#x20AC;Ś?

Daily life keeps us so busy that we can lose energy and motivation to work out and eat healthier. It happens so gradually that we hardly take notice. We start off strong, then things happen and we promise to get back on track and we may but not as frequently and then not at all and we fall back into old habits. If we reflect over the past few weeksâ&#x20AC;Ś have you been a little more lax with what you eat? Do you

feel a little more discouraged? The further behind you get the harder it is to revamp and start again.

If you are in a slump, this is a perfect time to break free. It may be as hard as it was at the first of the year, but once you get moving again and taking positive steps, you quickly will get your forward momentum to fitness and health.

Two quick tips to start the positive motion: Schedule some exercise time into your day today. You donâ&#x20AC;&#x2122;t need to schedule 60 minutes or 45 minutes, it can be 15 minutes. Just start moving. The biggest predictor of whether you work out tomorrow is whether you work out today. Beginning is always the tough part as we know. Take a walk, walk the stairs at work; do simple calisthenics: squat; push-up(wall push-up); lunges; high knee marches.

Decide on your eating plan: One of the best things you can do to get back on track is draw a line in the sand and donâ&#x20AC;&#x2122;t step over it. Make healthy choices today, tomorrow and in the future. Eat for energy and vitality not habit or senseless eating.

Taking the first step is hard but the next one is a little easier and the next one and the next one. Make the second half of 2015 the best half!

For those who have been sticking to their plan since January congratulations! You have the wellness bug and it feels good! Have you increased your activity? In our enthusiasm and feeling good energy we may have forgotten a few key points that need to be brought up: Burnout: If we exercise too much with no breaks, you may experience burnout.

This can be a negative to your goals. Burnout leads to loss of motivation and can lead to increase in injury. A sign of heading toward burnout is you begin to have a change in attitude toward working out, instead of enjoying it you start to dread it.

Injury risk: Overtaxing your body with too much exercise and insufficient rest can lead to injuries. During exercise your body naturally experiences stress, strain and micro-injuries. When you rest your body has the chance to heal these micro-injuries, which leads to improved strength and overall endurance. But if the micro-injuries donâ&#x20AC;&#x2122;t have a chance to heal you potentially are at a higher risk for injury. Moderation is the key and that involves rest and relaxation.

Decrease life performance: An overworked and overtaxed body and mind gets tired and productivity/life performance suffer. We do need to give our bodies and minds time off.

Take time to relax each day -- it is important. If you can take a vacation or time off from work to refresh you mind, body and spirit, do so it is important.

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

Here are eight things to know about what the science says about meditation for health: 01 For people who suffer from cancer symptoms and treatment side effects, mindbody therapies, such as meditation, have been shown to help relieve anxiety, stress, fatigue, and general mood and sleep disturbances, thus improving their quality of life. Evidence-based clinical practice guidelines from the Society for Integrative Oncology recommend meditation, as well as other mind-body modalities, as part of a multidisciplinary approach to reduce anxiety, mood disturbance, chronic pain, and improve quality of life.

02 There is some evidence that meditation may reduce blood pressure. A literature review and scientific statement from the American Heart Association suggests that evidence supports the use of Transcendental Meditation as an adjunct or complementary therapy along with standard treatment to lower blood pressure.

03 A growing body of evidence suggests that meditation-based programs may be helpful in reducing common menopausal symptoms. A 2010 review of scientific literature found that yoga, tai chi, and meditation-based programs may be helpful in reducing common menopausal symptoms including the frequency and intensity of hot flashes, sleep and mood disturbances, stress, and muscle and joint pain.

04 There is moderate evidence that meditation improves symptoms of anxiety.

A 2014 review of the literature found that mindfulness meditation programs had moderate evidence of improved anxiety, depression, and pain, and low evidence of improved stress/distress and mental health-related quality of life.

05 Some studies suggest that mindfulness meditation helps people with irritable bowel syndrome (IBS), but thereâ&#x20AC;&#x2122;s not enough evidence to draw firm conclusions. A 2013 review of the scientific literature concluded that mindfulness training improved IBS patientsâ&#x20AC;&#x2122; pain and quality of life but not their depression or anxiety; however, the amount of improvement was small.

06 Overall, there is not enough evidence to know whether mind-body practices are as effective as other treatments to help people quit smoking. To date, there have only been a few studies on mindfulness-based therapies to aid in smoking cessation.

07 There isnâ&#x20AC;&#x2122;t enough evidence to support the use of meditation for attention deficit hyperactivity disorder (ADHD). According to a 2010 review of the science, because of the small number of studies conducted on meditation for ADHD, no conclusions could be drawn about its effectiveness for this condition.

08 Meditation is generally considered to be safe for healthy people. However, people with physical limitations may not be able to participate in certain meditative practices involving movement.

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vitality. WHAT IS IT? WHY DO I WANT IT? HOW DO I GET SOME? What is vitality?

To be vital means to have a strong constitution. We have often heard the saying, he or she has a strong constitution, but what does that mean? One definition for â&#x20AC;&#x2DC;constitutionâ&#x20AC;&#x2122; says that it is â&#x20AC;&#x153;the physical character of the body as to strength, health etc.â&#x20AC;? Ones constitution is therefore composed of a sum total of strengths and weaknesses; mental, emotional and physical.

Vitality allows us to move through life with the ability to avoid or minimize illness, to be peaceful and happy and to enjoy clear thinking with a peaceful state of mind. Vitality in homeopathy means â&#x20AC;&#x2DC;energyâ&#x20AC;&#x2122; and it is this energy, this â&#x20AC;&#x2DC;vital forceâ&#x20AC;&#x2122; that we all have the ability to maximize.

Why do I want it?

Your vitality determines whether a common cold will move into bronchitis or pneumonia. And if that deeper form of illness should occur, your vitality will determine how long it takes to resolve. Accidents happen and your vitality matters in how the initial stress of trauma affects you and how quickly you can move out of pain.

Various stress factors of living in todayâ&#x20AC;&#x2122;s society can create states of imbalance that lead to illness. Your vitality will determine if these imbalances will play a major or minor role in your health. Normal aging brings on conditions such as wear and tear to the joints (osteoarthritis), bone thinning (osteopenia) and decrease of hormone levels (menopause and andropause). Your vitality can determine how you are affected by these conditions or to what degree they manifest.

Where do I get some?

I wish I could refer you to one website for one simple prescription, but unfortunately there is no such thing. Where you get your sources for vitality will depend upon your current state of health and how interested you are in pursuing this goal.

You can read about many worthy supplements, herbs, hormones, diets, exercise and meditative practices but donâ&#x20AC;&#x2122;t overlook these basics: â&#x20AC;˘ Water: Your body is made up of 50-75% water. The percent of water depends on your hydration level. People feel thirsty when they are down 2-3% of their bodyâ&#x20AC;&#x2122;s water. Joint spaces require lubrication and water is essential for these complex structures to be maintained in good working order. Mental performance and physical coordination start to become impaired before thirst kicks in, typically around 1% dehydration. At least 8 glasses of filtered water daily should be your goal. â&#x20AC;˘ Diet: Eating more vegetables daily can only be a positive for anyone looking to be more vital; good quality fats and oils, organic/grass fed protein sources and less sugar consumption. Processed foods should be minimized or avoided and daily meals should be scheduled so the largest is not taken last in the day. â&#x20AC;˘ Movement: I am not talking about an exercise program, merely â&#x20AC;&#x2DC;movingâ&#x20AC;&#x2122;.

Many individuals have sitting jobs but there are ways to interrupt this position and offer our bodies a chance to become more flexible. Research has shown no added health benefits for those who exercise daily if they are also sitting long hours during the day. Becoming more conscious of how our bodies need to move is a step toward vitality. â&#x20AC;˘ Sleep: Recent studies have concluded that this factor alone is more important for good health and aging (vitality) than diet and exercise combined. This includes good quality sleep and optimal hours of sleep (7-9 per night).

There are numerous websites devoted to health and with the power of good discernment you may be able to determine the right plan for yourself. But if all this information overwhelms you and you are unable to decide on how to start or if the program you have in place is not improving things for you, than it might be time to engage the help of a healing professional that can assess your needs and help you achieve optimal physical, mental or emotional vitality.

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FEBRUARY 2021 MHL 21

LUCK OF THE IRISH MARCH 14, 2021, Milwaukee Area

self-care tips to get fit and healthy, while rejuvenating the body, mind and soul

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Self-Care Awareness is important to remind us all that nurturing ourselves is essential to overall happiness and well-being. Dianna Forsberg, IFBB Pro Bikini Athlete and health and fitness enthusiast, knows all too well the importance of carving out time for self to refuel the body, mind and soul. Amidst a recent divorce and corporate layoff, the 43-year old decided to focus on self-care by coming out of a fouryear competitive fitness hiatus to begin training for the “Masters National Championship” fitness competition recently held in Pittsburg, Pennsylvania. Her keen focus and commitment to transformation paid off, earning her a first-place win in the “Bikini over 40” category and reaching her long-term goal of receiving an IFFB Pro Card.“Regardless of what you may be facing, it is imperative to unapologetically focus on creating your best self by concentrating on your strengths, goals and the many things that are going right in your life,” said Forsberg. “ A good self-care routine begins with making the decision to be better and then setting and sticking to measurable goals that will keep you accountable as well as give you something to look forward to along your journey.”

Forsberg has overcome many obstacles and offers the following self-care tips to get fit and healthy, while rejuvenating the body, mind and soul.

1. Get Moving - High intensity physical activity is a great way to get the blood flowing and increase your mood. Don’t think exercise, think fun activities. So, from Zumba and Cycling to Martial Arts and Rowing, choose an activity that can give you a good workout, while also having some fun.

2. Get in the Kitchen - What you feed your body will determine how you feel, so get rid of all junk and processed foods and instead, feed your body foods that grow from the earth. Think fruits, vegetables and seeds. You should also be eating at least three meals a day, having two small snacks and remaining hydrated with plenty of water. Be good to your body and it will be good to you.

3. Get Your Mind Right - Self-care starts from within, so it is important to make time to be alone with the many thoughts that are running through your head. A great way to do this is enrolling in a yoga, tai chi or Pilates class. If going to a new class scares you, invest in some mind soothing apps, DVDs, or subscribe to a fitness YouTube channel. It is imperative that you connect the mind and body on a regular basis.

4. Get to the Spa - From facials and massages to mani/pedis and saunas. A monthly trip to a spa is a great way to get away from the stresses of life. Nowadays, many spas have day passes and affordable memberships, so instead of getting that daily cup of coffee, use those funds for a monthly spa escape. Treat yourself because you deserve it.

5. Get Your Friends Together - There is nothing better than having a group of you closest friends together to reminisce, laugh, cry, talk, toast AND to work out together! Swapping out a cocktail for a glass of wine is ok, and why not meet at a local trail for a run or go biking around a lake. It is a great way to catch up, while getting a good work out in.

6. Get to the Book Store - There is a great peace that comes from walking through a book store and library. Visit the nearest one and find some self-help books that can help you deal with issues that may be personal to you. There are so many resources and just the act of being quiet, reading, reflecting, and self-evaluation does wonders.

7. Get Some Rest - So many of us take getting enough sleep for granted, however it is so important to get some much-needed rest. Sometimes, simply taking a nap in the middle of the day can recharge you, taking a day off from work, and going to bed early enough so that you wake up rested and rejuvenated. There are so many soothing night time routines like listening to soothing music and sipping on calming tea that can help you set the mood for some getting the sleep that your body needs.

Redefining Health

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The Need to Return Home to our Inner Life: Lessons from the Pandemic

By Kalpana (Rose) M. Kumar M.D. â&#x20AC;&#x153;The more a manâ&#x20AC;&#x2122;s life is shaped by the collective norm, the greater is his individual immorality.â&#x20AC;? ~Carl Jung Iâ&#x20AC;&#x2122;m not alone in reeling from the fragmentation we are feeling and witnessing in our country. How did we lose our kindness and our connection to one another and accept beliefs as facts? How did we let our external identities separate us?

What has happened to us?

As a physician, my focus is often to uncover the underlying cause of illness, its seed, for me to find a cure. This requires me to sift through many layers of history to uncover where it lies. This process of unraveling always leads me to the root cause. It is only then that I can recommend the medicine that has the greatest ability to heal. Unlike traditional medicine where palliation prevails over all else, I work my forensic skills to dig deep, sometimes even deeper than the body into the history surrounding the causal seed where the illness first took hold. The best chance of a cure depends on uncovering the level of this seed or, as Robert Johnson states, â&#x20AC;&#x153;The right medicine at the wrong level is ineffective.â&#x20AC;? Illness, in fact, can be seen as a stage in wholeness. Many who have lived beyond their prognoses recognize how their journey through illness evoked a deeper level of meaning. As a society we are clearly ill, but how do we move towards wholeness? Maybe these ideas can shed some light on where to begin. â&#x20AC;&#x153;Society needs to put out the fires but it also needs people to scan the terrain and see where the trouble spots are and how each one is related or dependent upon another. â&#x20AC;&#x153; ~June Singer. (1) Our medical system is addicted to only putting out fires, and has lost touch with where the trouble spots are and is not interested in where the illness comes from.

Trouble spots are important to identify so bigger fires donâ&#x20AC;&#x2122;t start. But you and I both know that physicians arenâ&#x20AC;&#x2122;t paid to identify these. Our assembly line corporate model has become a profit generating machine, one that has lost sight of its core vision - its responsibility to guide, heal and make whole again. It has conditioned us to ignore the big picture, to dig deep, to go within to make needed changes. It no longer guides us in how to promote health. It does not encourage authenticity. Its goal of symptom management is not interested in our relationship with ourselves. It does not teach us to find the seeds of our illness. In fact, it discourages this.

Over the past year during the COVID Pandemic, I have heard my patients speak of their disillusionment, hopelessness, fear, anguish and grief. I have wiped many tears and held space for much sorrow. Many have lost loved ones. Many have gotten sick. Many have felt desolation, loneliness and isolation like never before. Anxiety has reached an all time high. Many who pushed their feelings aside for decades have finally had to acknowledge them. What is suppressed rises up. What is suppressed for long gets amplified. When separated from the outside, we are thrust back inside, not by choice, but by necessity. This is the discomfort a lockdown can evoke, but maybe, just maybe this is what our inner life requires.

Lockdowns (2) are necessary for controlling viral spread. So are masks and social distancing. (3) This being said, we had to quickly adjust to a new way of life, one we were not prepared for. We were separated from our jobs, our colleagues, our friends, our families and our familiar way of living. We found ourselves separated like never before. External norms no longer provided comfort. We tried them but they were

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LESSONS>>page 54 FEBRUARY 2021 MHL 23

surface layer is not removed. Instead a flap is created and reflected prior to the application of the laser. Once the laser is applied the flap is repositioned.

This allows for faster healing with significantly less discomfort compared to PRK. In addition, most patients can undergo the procedure on both eyes in the same day.

Many people have heard of LASIK and are aware that a laser is involved in the procedure. However, most people did not realize that until recently the only option for creating the initial flap was by using a rapid-oscillating metal blade. The use of a metal blade to create the initial flap is a tested and safe method for flap creation. However, the Marc Hirsch,M.D few complications that can occur during In many instances, the laser can the procedure are usually related to a eliminate the need to wear glasses. The complication in the flap creation. use of lasers for this treatment has been A recent improvement in safety has in existence since the 1980’s.

Initially, been thedegeneration development of a will laser only to create The number of people with macular the only procedure available was a called the initial flap. The laser is an infrared increase and these patients have unique needs.

PRK(Photorefractive Keratectomy). beam that separates the tissue by using In this procedure, the surface of the a process called photodisruption. Light outermost layer of eye isbyremoved pulses as short as one-quadrillionth My technician wasthe amazed this. But why?

I hope I’m driving if I reach 92. of andAsthen the laser treatment is applied. second are used to divide material at the population ages, society must find aways to adapt and our healthcare system Over unique the next few days, the regard. surfaceThere the will molecular without anyofimpact faces challenges in this be an level enormous bolus baby would heal.

Once healed the tohow the these surrounding This laser is boomers turning 65the andsurface we must understand changingtissue. demographics will effects the laserTo could appreciated. a femtosecond laser and is made alter ourofpractice. givebe you some sense ofcalled the scale here, there are 78 million baby PRK is an US excellent procedure and turn by65. a company called Intralase. This boomers in the and every day 10,000 is Over still used today certain we situations. is a tocompletely laser than the the last fewindecades, are beginning change ourdifferent definition of “health.”

However, it hasnolargely replace by from laserdisease. used forItvision which is Being healthy longerbeen means freedom now correction, encompasses every LASIKof human (laser-in-situ keratomileusis). called anthe excimer laser.and the spiritual. aspect well-being including the physical, emotional, What is the difference? In LASIK, the The major advancement in the

LASIK

“SHE’S STILL DRIVING? AT 92?”

I feel it is our as doctors to think our organ system and view our paimportant for the occasional retreatment femtosecond laserjob over the metal blade outside tients as individuals as complex and unique as we are, with their own hopes, dreams, is safety. During a flap creation with that may need to be performed. The fears.blade, the blade runs across Intralase removes the variability in the aandmetal Too often,ofdoctors see the world through the lens of theirand ownimproves speciality.the Ophthalthickness ability the surface the eye.

This leads to flap mologists spend their lives treating diseases of an organ approximately 24 mm wide the potential of inadvertently causing for delivering a safer treatment. with a volume of about 30 ccs.

Within that small space lies the most remarkable Some of the most devastating, anabut a corneal abrasion. In addition, there tomical structures in existence, in my opinion. the universe occur in a grain of sand. complications when the is possibility that the metal blade may rare,Truly But ouranpatients than eyeballs. metal blade does not perform a smooth cause unevenare cutmore across thetheir cornea, oftenlayer hear of mythemacular tell me their previous eye doctor flap creation.

These complications in theIouter eye. degeneration patients told them “there’s nothing I can do for you.”

If there’s one phrase I’d like banned for The femtosecond laser addresses flap creation are contraindications from all of medicine, “There’s nothing Icontinuing can do for the you.”

Partly and because tresurgery, mayit’s cause these potential safety it’s issues by creating mendously disheartening but mostly because it’s not true.

There’s always something the flap in a different manner. Rather loss of vision. Certain anatomic features wewww.roadamerica.com can do andacross we figure what of thatthe is byoffinding outare whofelt ourtopatients are.the risk the eye increase than moving the out surface Driving in particular is an activity that people give up with great sadness.

It means eyes eye, the femtosecond laser is applied of these complications, but all a loss of independence the sad inverse to getting a driver’s license which are at least a very small risk ofseemed these from directly above the eye. T likehisa ticket to freedom. my patients ask me to fill DMV so they occurrences.

Byout using theforms femtosecond method removesMany the of potential can continue to drive.

Often these folks, including my 92 year old, just want to be of creating a corneal abrasion during laser applied from above the eye, these able to drive to the store a few miles away during daylight hours.

Often they don’t flap creation. As mentioned this is a complications are minimized. The flap even need groceries - they have those - they just theirbydaily outing dimensions are want created thousands major safety improvement over thedelivered to socialize.

How many of us know what it feels like to outlive our closest friends of tiny microscopic bubbles consisting conventional oscillating metal blades. or A even family members? is Providing this little of solace is something I can vapor. do for of bit carbon dioxide and water second improvement the accuracy my patients. of the depth of the flap. The laser is The bubbles are placed at a precise The number people only increase these depth with will an accuracy that and surpasses programmed to of apply the with laser macular spots at degeneration patients have unique needs.

While it’s true that there are no treatments to reverse the a specific depth. This fixed depth aids the mechanical oscillating blade and effects of this debilitating disease on the retinal photoreceptors, there’s plenty we can minimizes, possibly in calculating the amount of treatment significantly do forispeople losing their vision.

Providing to low vision services, ride sharremoving, the chance of complications that safe for a particular eye.

The referrals ing programs,metal or volunteer organizations readflap books to these patients or deliver in the creation. conventional blades are not quite as who audiobooks are just a few of the ways we can improve quality of life.

When patients are deciding whether accurate as the femtosecond laser. This That three word phrase, “quality of life,” is what doctors should focus on as we correction, means that often the actual depth of the to undergo laser vision brace for the silver tide.

People are remarkably adaptable and most just want be flap made by a mechanical blade may be the safety and the accuracy oftothe able to do the simple things that make life worth living.

Our most important job is to different than the intended depth. While procedure are the most important issues help them do that. this translates into small micrometer to consider. The use of the femtosecond So don’t be flap surprised if I pass youbeon the right when I’m 92.

Actually, I really laser is significant safety advancement. changes in the thickness, it may hope the car is driving itself by then and I can lay back and see the beautiful scenery important to a patient who has a cornea in an already extremely safe procedure. through that maythe be window. too thin for their necessary Further detailed information can be treatment. In addition, it becomes quite gained at www.milwaukeelasereye.com

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24 MHL FEBRUARY 2021 14MHL 2019 2019 MHLJUNE OCTOBER

IRON<<page 9 (with nearly 28 grams per serving), phosphorous and potassium, making it a good food to support bone and muscle health.

5. Soybeans: 8.8 mg, 49% DV Soybeans are an incredibly popular pick for vegetarians and vegans thanks to their high levels of complete protein (which means they contain all nine essential amino acids). As one of the plant foods high in iron, one cup of boiled soybeans (edamame) delivers 49 percent of the recommended daily intake of iron, in non-heme form.

They’re also high in fat-soluble vitamin K. 6. Morel Mushrooms: 8 mg, 45% DV Morel mushrooms are rare due to the short growing season, but they contain nonheme iron and 17 percent of the recommended daily intake for vitamin D. If you can find them, morel mushrooms are a delicacy and an excellent source of non-heme iron with 45 percent of your DV per cup. Morel mushrooms are also one of the rare foods that contain vitamin D, with 17 percent of the recommended intake per cup. While it might be hard to eat an entire cup of mushrooms, cooking them in a stir-fry or pasta is a good way to easily get them into your diet.

7. Oysters: 7.8 mg, 43% DV Like cuttlefish, oysters are a seafood low in calories and high in protein and iron, providing 43 percent of your DV per 3-ounce serving. They also offer potassium, phosphorous and vitamin C. Fish and seafood, like oysters, are known for delivering omega-3 fatty acids, which have been linked to lower rates of heart disease and type 2 diabetes, according to an August 2017 study in ​Nutrients​. Try this iron-rich seafood with our Grilled Oysters recipe.

8. Dried Apricots: 7.5 mg, 42% DV When it comes to finding fruits that are high in iron, your best bet is to go dried.

While dried fruit can get a bad rap for being high in sugar, but they also deliver fiber and potassium as well as other important nutrients. Dried apricots in particular are a surprising source of iron, with 42 percent of the daily recommended intake per cup compared to just 3 percent in its fresh counterpart (although you might not eat an entire cup in one sitting). That’s because the nutrients in dried fruits are more concentrated.

9. Lentils: 6.6 mg, 37% DV Plant-based lentils are small but mighty. They’re a good source of protein, fiber and B vitamins, in addition to non-heme iron. In fact, just 1 cup of cooked lentils provides 37 percent of the recommended daily intake of iron. Lentils are a great fiber-rich substitute for traditional starchy bases like rice or potatoes — try them in these high-protein lentil recipes.

10. Spinach: 6.4 mg, 37% DV Spinach is rich in many nutrients, including iron, and low in calories.

There’s a reason Popeye loved spinach: It’s a powerhouse of nutrition, with heavy hitters like calcium, vitamin C, potassium and, yes, iron. One cup of cooked spinach offers 36 percent of the recommended daily intake of iron. Leafy greens are also good sources of folate, which is crucial for prenatal development, deeming the veggie one of the best foods high in iron for pregnancy.

11. Mussels: 5.7 mg, 32% DV Another popular seafood, mussels are high in iron, protein and phosphorous.

Three ounces of cooked mussels contain 32 percent of the recommended daily intake of iron. Mussels, like fatty fish, are also good sources of heart-healthy omega-3 fatty acids.

12. Kidney Beans: 5.2 mg, 29% DV Beans are a vegetarian’s best friend thanks to their plant-based protein. One cup of cooked kidney beans also has 13 grams of fiber, making them a gut-friendly food.

Affordable and easy to prep, kidney beans are a great non-meat food high in iron, providing 29 percent of the recommended daily intake.

13. Prunes: 4.6 mg, 26% DV Before you flinch at the thought of prunes, notorious for helping keep things regular, consider how much nutrition they offer. One cup of prunes — aka dried plums — contains 26 percent of the recommended daily intake of iron (although you might not eat a whole cup in one go).

They contain nearly a third of the recommended daily intake for vitamin A and potassium and 49 percent of the recommended daily intake for fiber.

14. Roast Duck: 4.6 mg, 26% DV Roast duck is a good source of iron, protein and unsaturated fats.

Roast duck is high in protein and heme iron, with 26 percent DV per 6-ounce serving. The poultry is also a fantastic source of zinc, which is essential for a healthy immune system. For fewer calories and fat, choose the breast cut over the thighs or legs.

15. Sesame Seeds: 4.2 mg, 23% DV Nuts and seeds are a snacker’s dream: They’re high in nutrients like good-for-you fat and plant-based protein, and you can eat them by the handful or mix them into yogurt or trail mix. Sesame seeds are particularly high in iron — with 23 percent of the recommended daily intake per ounce — as well as calcium, and they’re a tasty topping for any stir-fry.

IRON>>page 55

MODERNHEALTHANDLIVING.COM FEBRUARY 2021 MHL 25

by 2030 is it estimated that the “oldest-old,” age 85 and older, could grow to 10 million people.

helpful tips to prevent aging People are living longer. In 1970, the average life expectancy at birth was 70.8 years; in 2000, it was 76.9 years; and by 2030 is it estimated that the “oldest-old,” age 85 and older, could grow to 10 million people.

Views on aging are also changing. It no longer necessarily means physical decline and illness—in the last two decades, the rate of disability among older people has declined dramatically.

The National Institute on Aging (NIA), part of the Federal Government’s National Institutes of Health (NIH), investigates ways to support healthy aging and prevent or delay the onset of diseases that disproportionately affect us as we age. These studies not only may increase what is known as “active life expectancy”—the time of advancing years free of disability—but also may promote longevity. NIA’s research includes hormone and dietary approaches, including calorie restriction.

Results from NIA-sponsored studies and others are likely to improve our understanding of the benefits and risks of hormone supplements, calorie restriction, and other interventions to promote healthy aging. This tip sheet provides an overview of what we know about hormone supplements and calorie restriction and the research needed to learn more. Until we have a better understanding, it is a good idea to be skeptical of claims that hormone or other supplements can solve your age-related problems. Instead, focus on what is known to help promote healthy aging: healthy eating and physical activity.

What Is a Hormone?

The word “hormone” comes from the Greek word, hormo, meaning to set in motion. Hormones are chemical messengers that set in motion different processes to keep our bodies working properly. For example, they are involved in our metabolism, immune function, sexual reproduction, and growth. Hormones are made by specialized groups of cells within the body’s glands. The glands—such as the pituitary, thyroid, adrenals, ovaries, and testes—release hormones into the body as needed to stimulate, regulate, and control the function of other various tissues and organs involved in biological processes.

26 MHL FEBRUARY 2021

We cannot survive without hormones. As children, hormones help us “grow up.”

In teenagers, they drive puberty. As we get older, some of our hormone levels naturally decline. But what does that mean? Scientists do not know exactly. In order to know more, NIA investigates how replenishing hormones in older people affects frailty and function. Many of these studies focus on hormones that decline with age, including: Growth hormone Melatonin Dehydroepiandrosterone (DHEA) Testosterone Estrogen and progesterone (as part of menopausal hormone therapy) How Hormones Work Most hormones are typically found in very low concentrations in the bloodstream.

But a hormone’s concentration will fluctuate depending on the body’s activity. Like a key that unlocks a door, a hormone molecule is released by a gland and travels through the blood until it finds a cell with the right fit, a “receptor.” The hormone latches onto a cell’s receptor and a signal is sent into the cell. These signals may instruct the cell to multiply, make proteins or enzymes, or perform other vital tasks.

Some hormones can even cause a cell to release other hormones.

One hormone may fit with many types of cells but may not affect all cells in the same way. For example, one hormone may stimulate one cell to perform a task but it might also turn off a different cell. Additionally, how a cell responds to a hormone may change throughout life.

Pay Attention to Weight and Shape Three rocks of increasing size balanced one on top of the otherWeight is a very complex issue. For older people, the health problems associated with obesity may take a back seat to problems associated with body composition (fat-to-muscle ratio) and location of fat (hip or waist) on the body.

Many health problems are connected to being overweight or obese. People who are overweight or obese are at greater risk for type 2 diabetes, high blood pressure, heart disease, stroke, some types of cancer, sleep apnea, and osteoarthritis.

But data show that for older adults, thinner is not always healthier, either. In one study, researchers found that older adults who are thin (a body-mass index or BMI of less than 19) have a higher mortality rate compared with those who are obese or of normal weight. In another study, women with low BMI had an increased risk of mortality. Being, or becoming, thin as an older adult can be a symptom of disease or an indication of developing frailty. Those are possible reasons why some scientists think maintaining a higher BMI may not necessarily be bad as we age.

Red apple and green pearBody-fat distribution, specifically waist circumference and waist-to-hip ratio, can also be a serious problem for older adults. We know that the “pear” shape, with body fat in peripheral areas such as the hips and thighs, is generally healthier than the “apple” shape, with fat around the waist. Being apple-shaped can increase risk for heart disease and possibly breast cancer. With age, the pattern for body fat can shift from safer peripheral areas to the abdominal area of the body.

BLSA researchers examined 547 men and women over a 5-year period to observe body measurement changes. They found that men predominantly shifted in waist size, while women showed nearly equal changes in waist and hip measurements.

The men developed a more dangerous body-fat distribution, even though women carried more total body fat. This may help explain why men generally have a higher incidence of certain diseases and a shorter lifespan.

So, is there a “normal” weight range or pattern for healthy aging? For older adults, one size does not fit all. Although we have learned a lot about patterns of weight and aging, watching your weight as you age is very much an individual matter. Talk with your doctor about any weight concerns, including decisions to lose weight or any unexplained weight changes.

Get Moving: Exercise and Physical Activity SneakersSome people love it, some people hate it, but regardless of your personal feelings, exercise and physical activity are good for you—period. In fact, exercise and physical activity are considered a cornerstone of almost every healthy aging program. Scientific evidence suggests that people who exercise regularly not only live longer, they live better. And, being physically active—doing everyday activities that keep your body moving, such as gardening, walking the dog, and taking the stairs instead of the elevator— can help you continue to do the things you enjoy and stay independent as you age.

A POSITIVE GUIDE TO THE NEXT PHASE OF LIFE

MODERN HEALTH AND LIVING Senior

Lifestyles

FEBRUARY 2021 MHL 27

PAYING FOR CARE

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

When you’re ready for Medicare, UnitedHealthcare® is here to help. Take advantage of it.

UnitedHealthcare® can help keep it simple.

When you are turning 65, your opportunity to enroll in a Medicare plan begins. I can meet with you one-on-one to discuss your unique needs and answer any questions you may have about AARP® Medicare Advantage plans from UnitedHealthcare. These plans may include: Preventive dental services

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Benefits, features and/or devices vary by plan/area. Limitations and exclusions apply. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. UnitedHealthcare Insurance Company pays royalty fees to AARP for the use of its intellectual property. These fees are used for the general purposes of AARP. AARP and its affiliates are not insurers. You do not need to be an AARP member to enroll. AARP encourages you to consider your needs when selecting products and does not make specific product recommendations for individuals. AARP does not employ or endorse agents, producers or brokers. Network size varies by market and exclusions may apply. You will pay $35 or less for a 1-month supply of insulin until you reach the catastrophic stage of your benefit. You will pay 5% of the cost of your insulin or less during the catastrophic stage. Other hearing exam providers are available in the UnitedHealthcare network. The plan only covers hearing aids from a UnitedHealthcare Hearing network provider. Renew Rewards is not available on all plans. ©2020 United HealthCare Services, Inc. All rights reserved.

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28 MHL FEBRUARY 2021

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How people pay for long-term care—whether delivered at home or in a hospital, assisted living facility, or nursing home—depends on their financial situation and the kinds of services they use. Often, they rely on a variety of payment sources, including personal funds, government programs, and private financing options.

Personal Funds (Out-of-Pocket Expenses) At first, many older adults pay for care in part with their own money. They may use personal savings, a pension or other retirement fund, income from stocks and bonds, or proceeds from the sale of a home.

Much home-based care is paid for using personal funds (“out of pocket”). Initially, family and friends often provide personal care and other services, such as transportation, for free. But as a person’s needs increase, paid services may be needed.

Many older adults also pay out-of-pocket to participate in adult day service programs, meals, and other community-based services provided by local governments and nonprofit groups. These services help them remain in their homes.

Professional care given in assisted living facilities and continuing care retirement communities is almost always paid for out of pocket, though, in some states, Medicaid may pay some costs for people who meet financial and health requirements.

Look up what long-term care costs in your area.

Government Programs Older adults may be eligible for some government healthcare benefits. Caregivers can help by learning more about possible sources of financial help and assisting older adults in applying for aid as appropriate. The Internet can be a helpful tool in this search.

Several federal and state programs provide help with healthcare-related costs.

Centers for Medicare & Medicaid Services The Centers for Medicare & Medicaid Services (CMS) offers several programs.

Over time, the benefits and eligibility requirements of these programs can change, and some benefits differ from State to State. Check with CMS or the individual programs directly for the most recent information.

Medicare Medicare is a Federal Government health insurance program that pays some medical costs for people age 65 and older, and for all people with late-stage kidney failure. It also pays some medical costs for those who have gotten Social Security Disability Income (discussed later) for 24 months. It does not cover ongoing personal care at home, assisted living, or long-term care. Here are brief descriptions of what Medicare will pay for: Medicare Part A: Hospital costs after you pay a certain amount, called the “deductible” Short stays in a nursing home to get care for a hospital-related medical condition Hospice care in the last 6 months of life Medicare Part B: Part of the costs for doctor’s services, outpatient care, and other medical services that Part A does not cover Some preventive services, such as flu shots and diabetes screening Medicare Part D: Some medication costs Medicaid Some people may qualify for Medicaid, a combined Federal and State program for low-income people and families. This program covers the costs of medical care and some types of long-term care for people who have limited income and meet other eligibility requirements. Who is eligible and what services are covered vary from State to State.

Program of All-Inclusive Care for the Elderly (PACE) Some States have PACE, Program of All-Inclusive Care for the Elderly, a Medicare program that provides care and services to people who otherwise would need care in a nursing home. PACE covers medical, social service, and long-term care costs for frail people. It may pay for some or all of the long-term care needs of a person with Alzheimer’s disease. PACE permits most people who qualify to continue living at home instead of moving to a long-term care facility. You will need to find out if the person who needs care qualifies for PACE. There may be a monthly charge.

PACE is available only in certain States and locations within those States.

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Positive mood in older adults suggests better brain function in a recent study of mood changes in older adults, scientists also have discovered that healthy brain function may result in maintaining a positive outlook.

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Previous research has led to findings that support links between a positive mental outlook and physical health benefits such as lower blood pressure, less heart disease, and healthier blood sugar levels. In a recent study of mood changes in older adults, scientists also have discovered that healthy brain function may result in maintaining a positive outlook.

For this study, which was funded in part by NIA and published in the American Journal of Geriatric Psychiatry in September 2020, scientists proposed a potential neurobiological connection between an older adult’s mood with changes, over a period of time, in white brain matter and cognitive ability. White matter is where information is transmitted from one brain region to another. As we age, changes can occur in the white matter that may lead to thinking, walking, and balance problems.

The scientists first examined measures of executive function, the ability to perform complex tasks such as planning or decision-making that require attentional focus, and then imaged the white matter of the brain. They found that the integrity of the white matter and stable executive function appear to be important for maintaining healthy mood states in late life.

Research participants included 716 community-dwelling adults who were assessed to have normal cognitive and neurological function. Mood was measured using the Geriatric Depression

Scale (GDS). The neuropsychological assessment included tests of executive function, memory, and processing speed (the time it takes to comprehend information and respond). A subset of 327 participants also underwent brain magnetic resonance imaging (MRI) within six months of completing the GDS and neuropsychological assessments.

The investigators found that mood improved with increasing age until around the early 70s, at which point the positive effect of age on mood plateaued, and eventually reversed. Stable white matter integrity, along with stable executive function and processing speed, appeared to protect against this reversal of positive mood.

Because the study was observational, these findings cannot be interpreted to show causation. Further research is needed to determine whether the brainmood relationships are bidirectional.

Another caveat is that the participants were mostly white and highly educated.

Observed relationships between mood, age, white matter integrity, and cognition need to be evaluated in racially and educationally diverse groups. The researchers also suggest that future studies of the links between brain health, cognition, and mood should be large-scale, longitudinal, and use methods to allow capture of the full range of neurodevelopment. Results of such studies could inform interventions across a variety of neurodegenerative and neuropsychiatric conditions.

FEBRUARY 2021 MHL 29

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Independent Hartland Assisted Living & Muskego Memory Care

Who says you have to

act your age?

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844-658-4475 â&#x20AC;˘ heritagesenior.com

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Adult children need to start talking with their parents about their options, preferences and wishes as their parents age and before there is a crisis.

Many people make the mistake of describing the aging process as â&#x20AC;&#x153;coming full circle,â&#x20AC;? as if the older community requires the same level of care giving and decision making by a loved one just like that of a child. This comparison is not accurate. Children do not have a lifetime of experiences that developed their choices and preferences. Children do not have a base of comparison and have not been responsible for themselves and others in the same way an adult has been.

While some seniors may become the responsibility of their children and may require assistance with basic tasks, they have earned the right to be treated with dignity, respect and to have their wishes honored and implemented. As adult children, we are our parentsâ&#x20AC;&#x2122; keepers.

We must remember that one day we, too, will age and may need assistance from our children.

So when does one begin to plan to be the best â&#x20AC;&#x153;keeperâ&#x20AC;? possible? Now. Adult children need to start talking with their parents about their options, preferences and wishes as their parents age and before there is a crisis. One never knows when it may be too late to ask the very important questions. One of the most important steps in pre-planning is to complete a Power of Attorney (POA) for Health Care. This POA allows the older individual to designate a person they trust to make decisions regarding their health and medical care when they are no longer able to make those decisions.

By starting this conversation with loved ones, basic wishes are revealed and should be documented for the â&#x20AC;&#x153;keeperâ&#x20AC;? to honor.

While many older individuals often focus on health issues, another critical topic is housing. Important decision making includes the desire to remain in

their own home, move to assisted living, or identify if there is a preference for a certain group home or nursing home in which they would like to reside if needed. As the baby boomer population ages, there are many new facilities under development which offer a combination of services in one location. Deerwood Crossing, an affordable housing apartment complex in Brown Deer, is a 66-unit independent living facility with an â&#x20AC;&#x153;assisted living overlayâ&#x20AC;? for individuals over the age of 55. This means that as a personâ&#x20AC;&#x2122;s needs change, the services selected will be provided in your apartment â&#x20AC;&#x201C; you truly age in place.

Planning and discussing options for housing, does not mean that your loved one will ever need to move from their home, but having a plan in place is vital to respecting and honoring our parentsâ&#x20AC;&#x2122; wishes. Here is a check list of some things that should be completed with a parent who is still active and able to make his/her wishes clear and known: Power of Attorney for Health Care Power of Attorney for Finances List of important things and where they are kept (checkbook, will/trust documents, important paperwork, extra keys, safety deposit box) Options for housing, if parent is unable to live independently.

List of current medications, physicians, allergies or other medical concerns.

Parent wishes/opinions about experimental treatments.

Quality of Life Issues discussion (how they want to spend their day, what they like and donâ&#x20AC;&#x2122;t like to eat.)

While some questions can seem painful or difficult to raise, it is always better to know the wishes of your parents in advance than to assume what we want is what they would want for themselves.

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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

As we journey through life, our health needs continue to change.

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HELPFUL HEALTH TIPS FOR Senior WOMEN One of the leading ways to improve womenâ&#x20AC;&#x2122;s health at any age is to stay active and eat a healthy diet.As we journey through life, our health needs continue to change. In honor of National Womenâ&#x20AC;&#x2122;s Health Week, we compiled a series of recommendations for women to help maintain their overall health and wellness from their 50s to their 80s and beyond. Read on to discover different ways you can feel your best with these health tips for senior women at every decade.

In your 50s Start thinking about your colorectal health and consider scheduling your first colonoscopy when you turn 50. Learn more about the reasons your doctor wants you to have this procedure here.

Maintain your strength and build healthy muscle by adding weight-training exercises to your workout routine a few times a week to help prevent weight gain, ward off muscle loss, and promote healthy bone density.

Consider incorporating 1,200 milligrams of calcium per day into your diet to help keep your bones strong. Learn more about foods that are good for your bones here.

In your 60s If you have a family history of reduced bone density, itâ&#x20AC;&#x2122;s time to start focusing on bone health. Consider scheduling a bone density scan with your doctor.

If youâ&#x20AC;&#x2122;re over 65, check with your doctor to ensure your vaccines are up-to-date to help protect you from pneumonia, influenza, shingles, and more.

Ask your doctor whether you could benefit from vitamin supplements. Find out the seven nutrients you might be missing and try to incorporate more vitamin-rich foods into your diet.

In your 70s Experts suggest that older adults amp up their vitamin D intake to help keep bones strong. Find this essential nutrient in natural sources, such as salmon and tuna, or spend some time in the sun with these summer outdoor activities for seniors.

Research reveals that women in their 70s who take brisk, one-hour walks twice each week may improve their memory and reduce the symptoms of arthritis.

Your nutrition at this stage of life can also help you promote a healthy, active brain. Incorporate these superfoods to keep your mind sharp.

Embrace activities you enjoy. Studies show an improvement in general health and well-being in older adults who participate in activities that interest them. Whether its joining a book club, gardening, taking a water-color or wood working class, activities that stimulate your interest can also improve your health!

In your 80s and beyond Prevent falls with corrective lenses if you need them, supportive footwear, and talk to your doctor about lowering or changing any medications that can make you feel unsteady.

Stay connected! Social connections with family and friends have a dramatic impact on your overall health. Weekly phone calls with the important people in your life help you stay in touch and improve your well-being. If you canâ&#x20AC;&#x2122;t hear over the phone, rely on a CapTel captioned telephone to keep the conversations going.

If your old workout routine isnâ&#x20AC;&#x2122;t doing the trick, consider seeking the help of a licensed physical therapist who can help you design a safe and effective exercise regimen for you.

Aim for 60% of your daily calories to be carbohydrates, such as grains, vegetables, and fruits.

In addition to these health tips for women, experts suggest scheduling a wellness checkup annually and seeing an audiologist every decade for a hearing test, or earlier if youâ&#x20AC;&#x2122;re concerned about hearing loss.

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GAUGE YOUR WELLNESS AGE There are many ways to determine your age. For most, it is simply looking at the calendar and marking it chronologically. However, not everyone ages in the same way. Age depends on more than just how many birthdays you mark. True age depends on your attitude, sense of purpose, activity level, eating and sleeping habits and much more. Medical science is now using lifestyle habits and other biomarkers to measure one’s age. To help you determine your “wellness age”, here are 10 markers: • Be physically active: People who exercise moderately for 20-30 minutes daily improve their wellness age by 3-6 years.

• Be smoke and tobacco free: Smoking and using other tobacco products can reduce your wellness age 3-6 years. Nicotine damages the epithelial lining of your arteries and carbon monoxide in smoke suffocates the cells and cause premature cellular death.

• Improve bone density: Increasing the strength of your bones adds 2-3 years to your wellness. Participating in walking, running, lifting, and other weight bearing activities helps bones absorb more calcium and other vital bone-building nutrients

thereby strengthening your bones.

• Reduce body fat levels and staying lean: As people age chronologically, body fat levels increase as much as 5% per decade. Accumulating extra fat especially around the mid-section disrupts the hormonal balance and ages the cells more rapidly. Carrying 5-10 extra pounds can reduce your wellness age by 2-3 years. An extra 30- 50 pounds can reduce as much as 6-8 from your wellness age.

• Have a healthy blood sugar tolerance: Elevated fasting blood sugar levels greater than 110 ml/dl can reduce 3-4 years from your wellness age. Increased fasting blood sugar levels indicate the breakdown of the insulin sugar system which affects every other biological system in the body. Your goal is to strive for between a 70-90 fasting blood sugar level without medication. Exercise, healthy eating and embracing effective stress management are the best ways to improve blood sugar tolerance.

• Improve cholesterol ratio: Having plenty of whole grains, fruits and vegetables, and refraining from animal products greatly improves LDL levels. Moderate physical exercise is the best way to improve HDL levels.

• Improve blood pressure: Having a blood pressure of less than 120 over 80 without medication can add 4 to 5 years to your wellness age.

• Get at least 7 hours of sleep a night: Add 5-8 years to your wellness age by going to bed and getting up at the same time every day and achieving 7 or more hours of sleep. Optimal sleep allows the body and mind to rejuvenate and regenerate. On of the quickest ways to age your body is to short change your sleep.

• Practice meditation and other stress management skills: Taking time to meditate and practice mindfulness on a daily basis can add up to 8 years to your wellness age.

Prayer, deep breathing, visualization and practicing faith are the best ways to combat negative stress.

• Eat 9 servings of fruits and vegetables and reduce refined carbohydrates and animal products: Eating plenty of fruits, vegetables and whole grains every day and reducing or eliminating animal products adds 4 to 6 years to your wellness age. Just by altering your diet on a small scale, you can experience modest improvements in your wellness age.

Make the decision to adjust your Wellness Age. Find a program that addresses all levels of health and then get involved. Review the daily lifestyle you lead and make adjustments to ensure optimal wellness is part of your world. Residents of retirement communities have built in programs to keep them active and sharp. At Tudor Oaks Retirement Community the Wellness Program offers opportunities in 6 dimensions of wellness which all assist in adjusting your wellness age. For more information on the program and to learn how to become part of the class call 414-525-6500.

Tudor Oaks:

We’re Always Here For You! ■ Assisted

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

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

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

Programs

■ Beautiful

Campus Setting

Tudor Oaks Senior Living Community

S77 W12929 McShane Drive, Muskego, WI 53150

414-529-0100 www.TudorOaks.net

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

FEBRUARY 2021 MHL 35

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LIVING WITH ASSISTANCE you can make new friends, you can receive the personal assistance you need, and you can continue to see your family and friends.

You have made the decision to move into an assisted living residence. Yet you still have many questions. Do I really need the help? Will I make new friends? Will I receive help when I need it? Will I continue to see my family and friends?

While all these questions are common, the answer to all of them is the sameâ&#x20AC;&#x201D; Yes! You can make new friends, you can receive the personal assistance you need, and you can continue to see your family and friends.

Change can be challenging. The time it takes to transition is different for everyone. The keys to success are preparation, a positive attitude, a supportive network of family and friends, along with patience and understandingâ&#x20AC;&#x201D;all will prepare you for a smooth transition.

Privacy Concerns One of the biggest differences between living in your own home and assisted living is the number of people under one roof. You will have the opportunity to be around your contemporaries and make new friends. However, that doesnâ&#x20AC;&#x2122;t mean you will lose your privacy. Your apartment is your space. Friends and family can visit you, but you determine when. You may want to request a key to your apartment for added privacy and security.

What To Bring To Your New Home Soon after selecting a facility, residents say to begin planning for your move, including deciding which personal items such as furniture, keepsakes, and photographs to move.

Based upon their personal experiences, many residents suggest you see the actual apartment or unit that you will move into and take measurements. Ask the administrator or director what furniture, if any, the residence will provide. Some residences may provide minimal furniture, such as a bed or chair upon request; other residences encourage you to bring whatever furnishings will make you feel comfortable in your new home. Experience indicates that making choices about personal possessions is difficult at the time; however, one resident said, â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s not as bad as you think . . . Try to remain positive and have family and friends help you.â&#x20AC;?

Residents suggest that you might want to leave large pieces of furniture at home, since your apartment will probably be smaller than your current home. They also suggest that you bring smaller prized possessions to create that â&#x20AC;&#x153;at-homeâ&#x20AC;? feeling in your new assisted living apartment. And, for those possessions that you canâ&#x20AC;&#x2122;t part with but arenâ&#x20AC;&#x2122;t sure that you want to bring with you, consider putting those items in a storage unit or asking family to temporarily store the items for you. This way you will have time to determine which items are important to have with you at your new home.

You should start packing well in advance of the actual move. Sort through your clothes and decide what you will need and how much your new closets will hold.

Residents advise to be sure to look at available closet and storage space to avoid bringing more than the closets can hold. Avoid bringing too many of one thing such as coats.

Moving Day Helpers When moving day arrives and you are ready to set up your new home, ask family and friends to help arrange and organize your apartment. Many assisted living residences have staff members who can help move your furniture and other heavy pieces into your new apartment. You will want to find out what assistance the residence offers before you arrive on moving day. Although staff, family members, and friends are there to help you, it is important that you decide how your apartment is arranged. Remember, arranging your apartment to suit your preferences will make your adjustment easier.

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38 MHL FEBRUARY 2021

keeping a healthy brain as you age the health of your brain plays a critical role in almost everything you do.

When people think about staying fit, they generally think from the neck down. But the health of your brain plays a critical role in almost everything you do. The good news is thereâ&#x20AC;&#x2122;s a lot you can do to help keep your brain healthier as you age.

Based on current research from the Alzheimerâ&#x20AC;&#x2122;s Association, has the following suggestions to Maintain Your Brain: Be heart smart Because our brain is nourished by a rich network of blood vessels, its health is closely tied to the overall health of your heart and circulatory system. Heart disease, high blood pressure and stroke all affect blood flow to the brain and are risk factors for dementia. Recent research suggests diabetes may also increase risk of Alzheimerâ&#x20AC;&#x2122;s, possibly due to increased risk of heart disease and impaired insulin function.

Do everything you can to keep your body weight, blood pressure, cholesterol and blood sugar within recommended ranges to reduce your risk of heart disease, stroke and diabetes.

Maintain brain-healthy choices Manage your body weight for overall good health of brain and body. A long term study of 1,500 adults found that those who were obese in middle age were twice as likely to develop dementia in later life. Reduce your intake of foods high in fat and cholesterol. Try baking or grilling food instead of frying.

Increase your intake of protective foods: In general, dark-skinned fruits and vegetables have the highest levels of natural antioxidants. (spinach, brussels sprouts, broccoli, beets, prunes, raisins, blueberries, strawberries, oranges, red grapes) Cold water fish contain beneficial omega-3 fatty acids. (halibut, mackerel, salmon, trout and tuna) Some nuts can be a useful part of

your diet: almonds, pecans and walnuts are a good source of vitamin E, an antioxidant.

Vitamin supplements may be helpful Vitamins are essential for good health, especially since the brain uses large amounts of B vitamins.

There are indications that vitamin E, or vitamins E and C together and vitamin B-12 and folate may be important in lowering your risk of developing Alzheimerâ&#x20AC;&#x2122;s. Early research results at the Alexian Brothers Memory Treatment Center suggest that intravenous nutrient therapy can improve memory and improve mental function.

Physical exercise â&#x20AC;&#x153;pumps upâ&#x20AC;? your brain Physical exercise is essential for maintaining good blood flow to the brain as well as to encourage new brain cells.

Physical exercise does not have to be strenuous or even require a major time commitment. It is most effective when done regularly and in combination with a brain-healthy diet, mental activity and social interaction.

Mental activity helps you stay sharp Mental decline as you age appears to be largely related to altered connections among brain cells. Research has found that keeping the brain active seems to increase its vitality and may build its reserves of brain cells and connections.

You donâ&#x20AC;&#x2122;t have to turn your life upside down or make extreme changes to achieve many of the benefits. Start with something small that is easy to make part of your daily routine.

Keep your brain active every day: Stay curious and involved-commit to lifelong learning Keep informed about current events Read books, magazines and newspapers Work crossword puzzles, brainteasers or other puzzles

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40 MHL FEBRUARY 2021

An Aging Heart The heart keeps your body running Your Heart Your heart is a strong muscle about the size of the palm of your hand. Just like an engine makes a car go, the heart keeps your body running. The heart pumps oxygen-rich blood through a network of blood vessels called arteries (taking blood away from the heart) and veins (bringing blood back to the heart).

An Aging Heart Some changes in the heart and blood vessels are normal as you grow older.

But over time, disease can damage your blood vessels and your heart.

A common problem for older people is arteriosclerosis (ahr-teer-ee-o-skluhroh-sis).

This is a stiffening of the arteries that happens, in part, because of growing older. Atherosclerosis (ath-uh-roh-skluhroh-sis), the buildup of fatty deposits as plaques, is another cause. When plaque builds up along the walls of arteries, there is less space for blood to flow. This makes it harder for blood to get to all the parts of the body that need it, including the heart itself.

Other changes to the heart happen as you age. For example, to help the heart pump blood through stiffer blood vessels, some parts of the heart wall thicken.

The size of the four sections of the heart also changes.

So do the valves (door-like parts that open and close to control the flow of blood between those sections). The number of heart beats each minute when you are resting (the heart rate) does not change as you age, but the heart can’t beat as fast when you are physically active or stressed as it did when you were younger.

Heart Disease There are many different kinds of heart disease. Plaque buildup is often to blame. But there are other causes too.

For example, choices you might make

every day can lead to damage to artery walls. Do you smoke? Do you drink a lot of alcohol? Are you overweight? Do you spend the day sitting at a desk or in front of the television? Do you avoid doing exercise?

Do you have diabetes or high blood pressure that is not under control? Are you under a lot of stress? If you answered yes to one or more of these questions, making changes might help you prevent or delay heart disease. Things you can’t control, like your family history, might also increase your risk of heart disease.

But even so, leading a heart healthy lifestyle might help you avoid or delay serious illness.

One sign that you are at risk for heart disease is your waist measurement. Extra fat around the middle of your body increases risk. A good way to check that is simply to measure your waist. A man’s risk of heart disease is increased if his waist measures more than 40 inches. A woman’s risk is increased at 35 inches.

Signs of Heart Disease Early heart disease often doesn’t have symptoms; that’s why regular checkups with a healthcare provider are important.

Your doctor will check things like cholesterol, a fat that can add to plaques in your arteries, and your blood pressure.

He might also do a blood test for CRP (c-reactive protein). You might also have an ECG or EKG, an electrocardiogram.

This is a test that looks at electrical activity in your heart.

Everyone should know the outward warning signs of heart disease.

Chest pain should be taken seriously.

Pain in the chest, shoulders, arms, neck, jaw, or back can be a symptom of heart disease. If you have heart disease, you might feel chest pain during physical activity. But, it can have other causes too, so it is important to check with your doctor to learn what is triggering yours.

FEBRUARY 2021 MHL 41

How Feet Put A Twist On The Knee knee pain is a very common complaint and has many different causes.

What causes it?

Some of the more common diagnoses you may be given include: arthritis, ligament injury or tear, cartilage (meniscus) tear, patellar tendonitis, patellofemoral pain syndrome and bursitis.

All of these conditions involve pain in one or both of your knees. Some are a result of direct trauma or injury, and some can be the result of long standing wear and tear.

Some involve pain that is made worse by squatting, kneeling, sitting with your knees bent, and rising after long periods of sitting.

Is my knee pain related to my feet?

In many cases, yes. Your feet are the foundation for every step you take. Problems

with the function of your feet can have repercussions that are felt all the way up, including your knees, back and hips.

Excessive pronation (or flattening of the arches) is the biomechanical problem most often cited as being associated with lower limb injury.

Try this experiment to illustrate this point. Stand with your shoes off and feet flat on the ground. Note the position of your kneecaps. Now turn your feet inwards so that you are standing on the outside of your feet. What happened to your knees? They actually point more outwards. The presence or absence of a good arch in your feet puts a different twist on your knees! Let your feet flatten again and notice that your kneecaps move back to the inside.

All the joints in the lower limb are closely connected and affect one another. When the arch collapses in the foot, it triggers a series of compensations up the joint chain which causes the knee to rotate inwards â&#x20AC;&#x201C; leading to increased stress on the knee and problems like the ones mentioned above. You may have noticed that your knee pain is worse in different shoes, or that walking in bare feet makes your knees hurt. This may be an indication that your feet are contributing to your knee pain.

How is it treated?

Treatment for knee pain is as varied as the number of causes. It is very important that you understand the cause of your symptoms before undergoing treatment for your knee pain. Here are some of the more common treatments: Anti-inflammatory agents: these may include ice and oral anti-inflammatory medications. These may provide some temporary relief from the pain of inflammation, but are usually not helpful in addressing the underlying cause of your condition.

Resting your knees may also be helpful in reducing inflammation.

Exercises and stretches: many of the muscles in your thigh and calf interact at the knee joint. Keeping these muscles and tendons loose and mobile can decrease stresses around the knee. Increasing the strength of muscles that have become weak can sometimes play a role in your recovery. Regardless of the type of treatment you are receiving, a good stretching and strengthening protocol can help you All the joints in the lower limb are closely connected and affect one another. When the arch collapses in the foot, it triggers a series of compensations up the joint chain which causes the knee to rotate inwards. This compromises normal knee function which may facilitate knee injury or invite arthritis.

In a typical flat foot, the arch caves in standing and walking, the foot splays and slouches inward. The ankle joint rotates inward, carrying the lower leg with it and affecting knee posture (knock knees).

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42 MHL FEBRUARY 2021

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GENTLE YOGA EXERCISES TO PROMOTE BETTER HEARING Simple poses and movements that may help improve hearing loss and tinnitus.

One of the gentle yoga exercises for better hearing is head rotation.

Yoga is well-known for boosting flexibility and muscle tone, but science suggests that it may also help improve hearing loss and tinnitus for some people. It all boils down to two primary effects of yoga on hearing loss: increased circulation to the ears that helps promote nerve function and relaxed muscle tissue, particularly in the neck.

While not everyone will experience improved hearing with yoga, below are six poses to try and see what works for you.

Make sure to check with your doctor or qualified trainer before attempting any new exercise routine, as the suitability of these exercises varies based on your medical history, fitness level, and flexibility.

1. Head rotation This yoga exercise for better hearing is simple enough to do anywhere. Simply rotate your head to the right, then to the left, as if youâ&#x20AC;&#x2122;re slowly shaking your head â&#x20AC;&#x153;no.â&#x20AC;? Go as far as you can on either side without over-stretching or causing pain. Repeating this move a few times each day can help stretch your neck and shoulder muscles while increasing blood flow to your ears and other areas.

2. Neck flexion and extension Next, perform a similar exercise going up and down rather than side to side â&#x20AC;&#x201C; just like youâ&#x20AC;&#x2122;re nodding â&#x20AC;&#x153;yes.â&#x20AC;? Tuck your chin as you look down, then slowly raise your head until youâ&#x20AC;&#x2122;re looking at the sky or ceiling. In addition to potentially improving your hearing, this yoga pose can also help increase your range of motion and reduce neck pain.

3. Legs up the wall In this restorative inversion pose, youâ&#x20AC;&#x2122;ll lay down next to a wall, tree, or another sturdy surface. Stretch your legs up the wall and gently relax your body

for up to 15 minutes. Not only will this pose help increase circulation, but it can also reduce swelling and drain tension in your legs and feet, and calm the nervous system.

4. Downward-Facing Dog Another one of the gentle yoga exercises for better hearing is DownwardFacing Dog. To get into this position, start on your hands and knees. Gently lift your knees and lengthen your tailbone.

Push the top of your thighs back and straighten your knees to a comfortable level without locking them. This yoga pose may help with tinnitus symptoms, but can also be beneficial for digestion, headaches and fatigue, and back pain.

5. Cobra Channel your inner snake with this simple pose to improve circulation. Start by laying on your stomach. Then, place your hands under your shoulders (like youâ&#x20AC;&#x2122;re getting ready to do a pushup), and lift your head, neck, and torso as much as feels comfortable. This gentle yoga pose for better hearing also stretches the shoulders, chest, and abdominal muscles, and helps clear the passages in the heart and lungs.

6. Tree This quintessential yoga pose is a great way to improve your balance while also increasing your circulation. Stand straight, rest your palms together in front of your chest or raise your arms above your head. Then, lift one leg and rest it on the opposite ankle, calf, or thigh.

Hold on to a nearby wall if needed.

Breathe deeply through your nose while you hold the pose.

If itâ&#x20AC;&#x2122;s safe for you, try these exercises to see if you experience improved hearing with yoga. If you feel the benefits, expand your practice with online yoga classes, use a yoga app, or check out public classes in your neighborhood.

To learn how a CapTel captioned telephone can help people with hearing loss stay connected to family and friends, call us today at (800) 233-9130.

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

Alta Mira II

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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

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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

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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!

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

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Each property is unique in itâ&#x20AC;&#x2122;s own way offering one and two bedtoom apartment homes within a smoke-free commuity. Residents have the opportunity to take advantage of the abundant social activities each property provides as well as the availibility of heated, underground parking, 24-hour emergency maintenace, professional on-site management and more!

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Celebrate a wonderful life by continuing to live it!

5 Ways to Volunteer from Home Fortunately, there are now plenty of ways you can lend your talents for good without leaving the house.

Give back to your favorite charities or the community from the comfort of home.

Try out these safe and socially distanced ways to volunteer from home.

Volunteering to help those in need is a wonderful way to give back to your community.

But volunteering has become more difficult recently, with many organizations still under pandemic restrictions and encouraging volunteers to stay safe and healthy at home.

Fortunately, there are now plenty of ways you can lend your talents for good without leaving the house. All you need is a little resourcefulness and creativity.

Below are some excellent ways to volunteer from home via the internet, telephone, or mail.

Connect with a pen pal Consider using your time to write cards or letters to older adults isolated at home or in a nursing home or assisted living facility due to COVID-19. This can be as easy as writing up a message online or researching local organizations that may be looking for pen pals. If you prefer to talk over the phone, consider a local phone check-in pairing program instead â&#x20AC;&#x201C; with a CapTel phone to ensure you catch every word of your pen palâ&#x20AC;&#x2122;s conversation.

Contribute your talents online If you are talented in a particular field or profession, there are many nonprofit websites where you can volunteer your skills and stay engaged! Zooniverse.org is a fun science and research organization where volunteers can contribute to research projects from identifying space objects to counting penguins. If youâ&#x20AC;&#x2122;re talented in a second language, you can help translate documents with Translators Without Borders.

Bookshare.org is a website that assists individuals with reading disabili-

ties. You can help grow their library by simply scanning your books into their database. You can also contribute your talents and do some reading at the same time with LibriVox.org, an online platform where you can record yourself reading any genre of book for upload into their public audiobook library.

Help out the younger generation Another way to volunteer and put your skills to use is by volunteering with childrenâ&#x20AC;&#x2122;s or youth organizations. If you enjoy mentoring older youth, try Learn to Be, MentorNet, or PA eMentoring.

You can also help out students by volunteering your tutoring skills with an organization like UPchieve, or researching virtual volunteer opportunities at your local schools.

Craft items for those in need If youâ&#x20AC;&#x2122;re the crafty type, the ways to volunteer from home are endless! You can create blankets, hats, lap robes, nonslip footie slippers, and other items to help the Red Cross, hospitals, and nursing homes. You can also craft simple gifts or care packages for the homeless, crisis shelters, or at-risk families. If youâ&#x20AC;&#x2122;re looking to flex your artistic abilities, consider making handmade cards and sending them to friends or family members. Some organizations may be limiting donations during the pandemic, so be sure ask in advance what they are currently accepting.

Start your own volunteer group You may be so inspired to help others that you would like to organize your own volunteer outreach from home. Thatâ&#x20AC;&#x2122;s great! Some ideas to get started might include forming a volunteering club or starting a fundraiser. Perhaps you could minister to others virtually with a religious organization in your community.

To search for more virtual or at-home volunteer opportunities, check out VolunteerMatch!

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February 2011 Note

This month I wanted to start things off with new and modern changes.

Starting with the QR code. Get your cell phones out and scan the code on the front and enjoy our new updated website. If you donâ&#x20AC;&#x2122;t have the phone that scans, no problem, just go to www.modernhealthandliving.com as ďŹ nd even more information about healthy living.

I am very pleased that youâ&#x20AC;&#x2122;ve decided to join us this month. This is our BIG Health Awareness issue. We have packed so much up-to-date information into these pages that this issue is just bursting with health! We have something for men and women of all ages. We contact local health professionals every month and are thankful that many have contributed to this issue. They are keenly aware of health concerns for this region (very important). We stay in touch with them so they can stay in touch with you. I think youâ&#x20AC;&#x2122;ll ďŹ nd something â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;ve been exercising for some time helps you maintain your independence. here that can help you lead a healthier life. We hope that you share this special now. Why am I not seeing any more real And recently, thereâ&#x20AC;&#x2122;s been more research issue with friends and family, too. that suggests an active lifestyle lowers improvement?â&#x20AC;?

Speaking of family, I try to keep mine active throughout these cold months. the risk of some cancers. But perhaps If youâ&#x20AC;&#x2122;ve My been active for a while, you children are taking a Tae Kwon Do class 4 times a week. I encourage you the best reason for incorporating regular may need toto make your activities more try to ďŹ nd something to keep your children active and social. Wheather its exercise into your life is that youâ&#x20AC;&#x2122;ll feel challenginggymnastics, to see additional results. dance, sport or just running around in circles, staying active keeps better. Exercise helps you sleep better Itâ&#x20AC;&#x2122;s time to build up the benefits. the body and mind healthy and developing. manage stress better, you Add new physical activities.

Be creTo us adults with Super Bowl and Sunday and myself hostingand the gives monthly more energy to enjoy work and play. ative! Try some new activities to keep Bunco get together this equals food, food and even more food. Itâ&#x20AC;&#x2122;s so important Fitness Golden your interest alive.ourself Signactive, up for to keep so itdance might be time to getIsthat gym membership or start A good exercise programFebruary includes lessons. Gowalking bowling with your friends the malls again. Stay active!!! I hope you have a wonderful cardiovascular exercise, muscular once a week.and Join a water aerobics class. will touch base again in March Take a walk with co-workers -Amanda Lewis during your conditioning and flexibility exercises.

The best cardiovascular exercises for lunch break.

Review your goals. If you are able, seniors are non-jarring, such as walking, do your activities longer, farther, or with swimming and cycling. Start with a more effort. If you walk 30 minutes every light regimen and gradually build up to day, pick up the pace so youâ&#x20AC;&#x2122;re walking a total of at least 30 minutes of activity February 2011 EDITION faster and farther in the same amount on most, preferably all, days of the of time. If you usually swim half a mile, week. Playing with children, gardening, build up to three-quarters of a mile. Use dancing and housecleaning are other a heavier weight when you do strength ways to incorporate activity into your daily routine. exercises.

Strengthening exercises such as lifting Do your activities more often. Spend light weights (or even household items time in your publishers garden more often.

Head Lewis Media Group such as canned foods or milk jugs) help to over to the gym three times a week inAmanda Lewis editor Malberry Media maintain your muscle mass and promote graphicevery design day. stead of two. Walk Good news for older adults:Marlys partLewis of bone health. Plus, research suggests that Jerry Kornowski the prescription for a healthier, better Marlys Metzger adults older than 50 years who do not travel editor perform resistance training lose nearly Lewis retirement is founder exercise. PhysicalBarry activity protects against declining health and 1/4 pound of muscle mass per year. fitness and adds years to your life. Join Since muscle mass is directly related to the growing number of older adults who how many calories your body burns each are actively demonstrating that exercise day, resistance training is important for weight management. And strong leg and helps keep a body strong. hip muscles help to reduce the risk ofThe Best Retirement Is an Active One Did you know that moderate-intensity falls, a cause of considerable disability physical activity can help you live longer among older adults. Aim to participate in and reduce health problems? Regular resistance training at least two days per exercise helps blood pressure, week, making sure to exercise all major 6000,control email: info@lewismediagroup.com. body weight and cholesterol levels, and muscle groups through a full range of cuts the risk for hardening of the arteries, motion.

End each workout with stretching heart attack and stroke. It conditions intendedligaments to replace theand knowledge of your doctor.

We maintain advise seeingyour a physician whenexercises to help mobility muscles, tendons, bonesortodiagnosis ever a health problem arises requiring an expertâ&#x20AC;&#x2122;s care. help fight osteoporosis, keep your body and range of motion and decrease your more limber and stabilize your joints, risk for injury.

Look at your retirement or seniorthus lowering the risk of everyday injury.

It also improves digestion and is good years as an opportunity to do things you for managing low-back pain, arthritis have never done before. Most of all, LewisRegular Media Group | Malberry Mediaenjoy | www.modernhealthandliving.com yourself! and diabetes. physical activity

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DIZZINESS CAN BE A DRAG coping with balance disorders 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

48 MHL FEBRUARY 2021

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 NIH-supported 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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downsizing, TIPS FOR FINDING SENIOR HOUSING If you’re looking to downsize or to join a senior community, here’s how to find the right fit.

One tip for finding senior housing is to create a list of needs and wants.

Whether you’re downsizing, looking to join an active senior community, or simply searching for a new home, these tips for finding senior housing can steer you in the right direction. Whether you’re home shopping for you or helping someone you care about, here are a few tips to help find the right fit: Keep reading to learn how to find the best assisted or independent living option for you or someone you care about.

1. Create a list of your needs This first tip for finding senior housing is to start by making an ideal list of services and amenities you’d like to have at your new home. This list can include elevators, security system, on-site home maintenance, as well as values like independence, flexibility, or a sense of community.

If you have hearing loss, think about the accommodations you’d like your new home or community to offer, including FM systems, amplified or captioned telephones, or TTY equipment.

Determining a new home wish list before you look around can help guide your senior housing search and help ensure you have access to everything you need and want.

2. Narrow in on your ideal location If location and proximity to family, friends, or other conveniences matter to you, consider narrowing your focus to the geographic area where you would most like to live. Look for senior housing options in neighborhoods that complement your lifestyle, whether it has walking or biking trails nearby, being close to a library or art supply store, or is home to an active senior community that nurtures your hobbies and interests.

3. Take a tour of the spaces Visiting potential housing properties will give you an up-close look at what it would be like to live there. While onsite, consider asking neighbors about their opinions about the community

and ask to meet the staff that you would regularly encounter. Check out the living spaces, shared community spaces, and look for signs that may indicate whether this senior living home is right for you.

4. Ask questions Before you arrive for your tour, consider preparing a list of questions that may influence your decision, such as: What are the opportunities for social interaction and community activities?

Are there any additional fees or charges outside of rent and utilities?

What is the guest and pet policy?

What are the parking options?

How are maintenance emergencies handled?

Making a questions list in advance can help ensure you cover everything while you’re on-site.

5. Check out reviews If you’re on the fence about a particular property or community, research what others have to say before you say “yes.” Many senior housing facilities have online reviews and word-of-mouth testimonials from current and past residents that can help provide insights you may find valuable in the decision-making process.

6. Get on the wait list Some senior housing options have wait lists that allow prospective residents to be first to know about available space at their facility. Since it is typically free to apply and get on a wait list, consider joining as soon as possible if you find a place you love. Even if you change your mind once space becomes available, most communities don’t require you to commit if you change your mind during the waiting period.

7. Consider future needs When finding senior housing that’s right for you, think about your present situation – but also consider the future.

Planning for later needs and life events now can help you choose a wonderful new home where you can make many happy memories for years to come.

These tips for finding senior housing can help make your search for a new home more enjoyable as you look forward to what’s next.

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FEBRUARY 2021 MHL 49

the fourth leading cause of death in America is preventable about 80 percent of the time

WHAT IS A TIA & WHAT SHOULD YOU DO WHEN SOMEONE HAS ONE?

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What would you say if we told you that the fourth leading cause of death in America is preventable about 80 percent of the time?

Despite this, stroke still kills about 130,000 people each year, and is a leading cause of serious, long-term adult disability. As with so many critical health events, the best key to avoiding stroke is prevention.

A transient ischemic attack (TIA) is a temporary period of symptoms similar to those of a stroke. A TIA usually lasts only a few minutes and doesn’t cause permanent damage.

Often called a ministroke, a transient ischemic attack may be a warning. About 1 in 3 people who has a transient ischemic attack will eventually have a stroke, with about half occurring within a year after the transient ischemic attack.

A transient ischemic attack can serve as both a warning of a future stroke and an opportunity to prevent it.

One uncontrollable factor: a previous stroke or transient ischemic attack, or TIA, is also one of the most certain harbingers of an oncoming stroke and is something to which close attention should be paid.

Up to 40 percent of all people who have experienced a TIA – often referred to as a mini-stroke --will go on to have an actual stroke. Furthermore, most studies show that nearly half of all strokes occur within the first two days after a TIA. The risk factors for TIA are pretty much identical to the risk factors for stroke, and, as with stroke, sometimes the symptoms occur so quickly that people don’t even realize they’ve had one: Someone having a TIA (or a stroke) may experience one or more of the following symptoms: • Sudden numbness or weakness of the face, arm or leg, especially on one side of the body

• Sudden confusion, trouble speaking or understanding • Sudden trouble seeing in one or both eyes • Sudden trouble walking, dizziness loss of balance or coordination With TIA, the symptoms usually last less than 24 hours before disappearing.

Still, while these mini-strokes generally do not cause permanent brain damage, they are a serious warning sign of stroke and should not be ignored.

If you suspect that you or someone you are with is having a TIA, you should call 9-1-1 immediately. Every moment counts, and the faster a stroke or TIA victim is evaluated and treated, the better their chance to avoid serious damage or future stroke.

Work with your physician on an appropriate treatment plan for you. Generally speaking, after a transient ischemic attack, the American Heart Association and National Stroke Association offer these recommendations for preventing future stroke: • rapid evaluation, preferably within 12 hours of the onset of symptoms • access to same-day diagnostic imaging • aggressive attention to blood pressure, cholesterol, diabetes, atrial fibrillation, and other conditions • control of risk factors such as smoking, obesity, and physical inactivity • use of aspirin, aspirin plus extended-release dipyridamole (Aggrenox), or clopidogrel (Plavix) to prevent the formation of further blood clots • surgery (carotid endarterectomy) or endovascular therapy (angioplasty with or without a stent) to open a narrowed or blocked carotid artery.

TIA is extremely serious and should be taken seriously. However, with proper diagnosis and treatment, it may be just the warning sign you need to prevent or limit the damage of future stroke.

ENCOUNTERING THE HEART AND SOUL OF AGING THROUGH SPIRITUALITY Pierre Teilhard de Chardin, the renowned French philosopher, is often remembered for his view of spirituality. He claimed we’re not human beings having a spiritual experience – we’re spiritual beings having a human experience. Aging, a natural stage of the human experience, heightens spirituality in ways that can increase understanding and well-being even amid illness and physical decline.

While many people express their spirituality through religious practices and participation in a faith community, spirituality is a broader concept with room for many perspectives. According to Alice Hatzenbeller, pastoral care director at Clement Manor in Greenfield, WI, spirituality includes a sense of connection to something bigger than yourself and is typically centered on the deepest values and meanings by which you live. “The bare essentials of who you really are come forward during aging,” said Alice. “People recognize that yes, I can still connect with something greater than myself even if my physical being changes.”

Spiritual dimensions That spiritual component has been found to have a positive impact on the aging

final 1/2 pg bridgeway healthwise ad_Layout 1 3/23/12 11:18 AM Page 1

process. A study of almost 4,000 seniors by Duke University researchers showed a significant connection between longevity and spiritual activities. Additional research supports that spirituality has been linked to positive health outcomes.

Tapping into spirituality improves coping with a range of losses that come with aging. These may include the death of a spouse, moving out of a lifelong home, changes in independence, illness, physical limitations and declining mental acuity.

Spirituality can provide context for meaning and foster acceptance with these kinds of aging related challenges.

Spirituality also provides unique opportunities for deepening relationships. Life review is common during the aging process and often this includes thoughtful reflection on family relationships. It may also include forgiveness, reconciliation and making amends which provides new levels of comfort and peace.

The spiritual path While not typically considered religious, staying connected with family, friends and neighbors, giving and receiving love and support, and having opportunities to help others are key facets of spirituality that all humans experience.The individual spiritual journey incorporates personal values and activities that bring enjoyment and understanding. Reading books and engaging in conversations about the meaning of life, mindfulness and paying attention to emotions, and striving to live ethically are examples of sacred activities that continue during aging. Enjoying nature, engaging in creative activities, being playful and enjoying humor, and appreciating performing and visual arts are additional ways spiritual growth continues.

Spirituality and senior care -- what to look for With so many available options in senior living, selecting one that’s the best fit takes time to evaluate and balance needs, wants and the facility’s offerings. Given the important link between spirituality and aging, spirituality resources and services should be on the check list. A few questions to consider when assessing a facility’s capabilities in providing spirituality include inquiring about how spirituality is woven into other services and programs. Understanding how spiritual or pastoral care is offered at the facility, including a description of designated staff available to provide individual spiritual support is also helpful. Finding out if this support is available to family members is also important.

Since for many people spirituality and religious faiths are linked, looking for traditional activities like Chapel services, prayer gatherings, and staff trained in pastoral care and religious ministry can be an advantage. While most senior care facilities have counseling available through a social worker, a theology degree or specialized training in a variety of faith traditions can offer deeper perspective to someone who is searching for meaning during the stages of aging.

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hether your stay at a hospital is planned or unplanned, we can be your bridge between hospital and home. Our goal is to get you well so you can get back to life! � Short-term comprehensive, customized care � Nationally recognized for providing quality service � Expanded insurance contracts � Private rooms available Sponsored by the School Sisters of St. Francis

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LINGERING FEELINGS OVER DAILY STRESSES MAY IMPACT LONG-TERM HEALTH

Stress is a normal, often useful feeling. It’s a physical and emotional reaction that people experience as they encounter changes in life. But stress that’s extreme or chronic (persists over time) can carry physical and mental health risks.

Some people may cope with stress more effectively or recover from stressful

events more quickly than others. Studies have linked a person’s emotional response to daily stressors with long-term health effects, including mental disorders, physical illness, and even death. However, less is known about the long-term health effects of how quickly someone recovers from daily stressors.

To find out whether lingering negative feelings over daily stressors affects longterm health, Kate Leger of the University of California, Irvine and her colleagues analyzed data from a nationwide survey of more than 1,100 adults. The research was supported by NIH’s National Institute of Aging (NIA). Results were published in Psychological Science on March 19, 2018.

For eight days, participants answered questions about the number and type of daily stressors they experienced over the past 24 hours. Stressful events included arguing or almost arguing with someone; experiencing a stressful event at work, home, or school; experiencing discrimination based on race, gender, or age; having something bad happen to someone you’re close to; or experiencing any other bad or stressful events. The participants then rated how often they felt different emotions during that day on a scale of 1 (none) to 4 (all of the time).

Almost 10 years later, the participants answered questions about their physical health. They were asked whether they’d experienced any of 26 different chronic illness in the last year, or if they’d ever experienced heart disease or cancer. They were also asked about their ability to carry out day-to-day activities, such as getting dressed, bathing, walking around, climbing stairs, or carrying groceries. They then ranked how much they felt their health interfered with these daily activities on a scale of 1 (not at all) to 4 (a lot).

Those who continued to experience negative feelings the day after a stressful event—on days without a stressful event occurring—had more chronic physical health conditions and limitations in their day-to-day activities 10 years later. The findings suggest that the ability to recover from stress may help improve long-term physical health outcomes.

“This means that health outcomes don’t just reflect how people react to daily stressors, or the number of stressors they are exposed to—there is something unique about how negative they feel the next day that has important consequences for physical health,” Leger explains.

“Stress is common in our everyday lives,” she adds. “It happens at work, it happens at school, it happens at home and in our relationships. Our research shows that the strategy to ‘just let it go’ could be beneficial to our long-term physical health.”

–by Tianna Hicklin, Ph.D.

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HOW EXERCISE CONTRIBUTES TO WELLNESS wellness is about every aspect coming together for the overall objective of feeling great.

Wellness is not just about eating right, meditation, stress management, or exercise.

Wellness is about every aspect coming together for the overall objective of feeling great. While all these aspects are equally important, let’s focus on how exercise specifically contributes to wellness.

Exercise Related to Wellness Exercise has many forms. While different forms of exercise have different benefits, one form of exercise isn’t necessarily better than another. It’s still advisable to mix up your workouts and try many different types of exercise to keep your body and mind sharp. This keeps your body guessing and improving. Taking care of your body now will improve your chance of longevity.

Exercise has been shown to do the following: • Lose body weight (fat loss) • Build lean muscle • Reduce risk of cardiovascular disease • Reduce risk of strokes • Reduce obesity and diabetes • Lower blood glucose, triglycerides and LDL levels while increasing HDL levels • Increase strength • Increase flexibility • Helps prevent injuries • Decrease feelings of depression and anxiety • Improved brain function and memory • Decrease joint pain Resources for Success!

Exercise is important. Prioritize your health and well-being. But you don’t have to go it alone. Elite Sports Clubs has all the resources to help you! Working with a personal trainer will push you in the right direction. Here is what you can expect at the beginning of your journey at Elite Sports Clubs: • Three appointments with a personal trainer to set up a wellness program • One free consultation with a Nutritionist • Free Group Exercise!

We have so many options to help you reach your goals. Our staff has a passion and knowledge for exercise and we’re here to help you find success.

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fleeting. This made us vulnerable. Vulnerability opened us to our inner life.

The COVID pandemic has forced us to look within. Not only are we vulnerable to infection, we are vulnerable to uncertainty, to an unknown future, to not seeing an end in sight, to the loss of predictability and of control. Even our goals and dreams are interrupted. Most days we find ourselves standing on shifting sands.

Vulnerability (4) is not a feeling we like. In fact, we have been taught to avoid it, to cover it up, put on a brave front, and pull up our bootstraps to keep going forward. This way of being is normalized by the collective. 2020 changed this. Vulnerability rose up and made itself known. It brought us in contact with our unacknowledged feelings. Our society does not honor feelings. Separation from the outside has forced us inside. In a culture where our life is shaped from the outside, going inside can be unbearable.

An illness in our culture is a disconnection from true feeling, from authenticity, the inner life, the inner world. The corporatization of our society is a symptom of this. We do sentimentality well, but true feeling, not so much. If feeling is natural to being human, then why do we avoid it?

Our culture devalues the inner life.

When our inner life is not of value, we get out of alignment with our deep Self, our True Nature, the authentic ground of our being. Being out of alignment creates emptiness, a void. We fill this with distractions. These distractions are normalized, in fact, our economy relies on them. The collective encourages us to distract ourselves. It encourages it over inner pursuit. For a time, it palliates vulnerability, but over time it leads us away from our inner life.

Our inner life is where our energy, creativity and sanctity lies. It is the true ground of our being. It is here where we connect with our instincts, our authentic Self. As Jung says, â&#x20AC;&#x153;Most of our difficulties come from losing contact with our instincts with the age old forgotten wisdom stored up in us.â&#x20AC;?

When our instincts rise up, they can offer us clarity, but only if we value them. Some part of us knows where our inner life is, but the dreaded distractions prevent us from listening. If we rely on the external world for assurance and self-worth, we project our feelings on the outside, onto others. We become dependent on the outer world, the outer sway and become vulnerable to losing sight of who we are. Society places value on money, power and status. If we are externally defined, these become our values, and we let society do our thinking for us. Its goals become our goals.

But our inner world has no interest in external values. They are not sacred to it, on the contrary. Our inner world val-

ues authenticity, kindness, love and connection. Most of all, it values our relationship to ourselves. For it, money and power have no intrinsic value. The inner life is the abundant life. This is where our true meaning lies.

The external world separates, the internal integrates and makes us whole. In order to feel whole, we must cultivate a relationship to our inner life. Like any relationship, this requires practice and nourishment. But most of all, we must value it.

So, the Pandemic through paradox, has connected us with our inner life, one that has suffered from neglect for a very long time. We must learn to feel, to listen, and to validate what we carry inside.

We must learn to find meaning in our suffering and be dedicated to our necessity for growth. We must begin to value what is authentic and real. Only then, can we transform the external, and reorient its focus to what really matters.

This is our individual and collective work. We have to be in contact with the inner ground of our being to shift our perceptions, to see life as sacred, once again. I believe it is the only real solution for finding meaning in our times, to evoke kindness and care, equanimity and love. In fact, our relationship with our inner life shapes our humanity. In the final analysis, an authentic life is the only life worth living.

I leave you with a reflection by Laurence Van der Post (5) who advised POWâ&#x20AC;&#x2122;s in the Second World War with the following sage advice: â&#x20AC;&#x153;Donâ&#x20AC;&#x2122;t think the continuity of what you are has been broken. It is still there. It simply needs to be discovered in a new way, and together we can live our lives in a way that maybe we should have lived them before.â&#x20AC;? ŠFebruary2021 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: ReclaimingYour Health in Midlife 2014, Medial Press.

She is currently accepting new patientscall 262.695.5311 for an appointment.

During this time of COVID19 pandemic, she is offering both telephonic or in-person appointments for those people free of symptoms.

Links: 1. Boundaries of the Soul: The Practice of Jungâ&#x20AC;&#x2122;s Psychology by June K. Singer (goodreads.com) 2. Is the lockdown important to prevent the COVID-19 pandemic? Effects on psychology, environment and economy-perspective (nih.gov) 3. How to Protect Yourself & Others | CDC 4. BrenĂŠ Brown: The power of vulnerability | TED Talk 5. HASTEN SLOWLY - The Journey of Sir Laurens van der Post on Vimeo

VISION<<page 7 light. A computer printout then plots your range of sight based on what areas have been lost. Unfortunately, about 50 percent of nerve fiber must be gone for the damage to appear. OCT technology, however, analyzes an exact scanned image to determine if you have a problem prior to experiencing vision loss. And, this image is created within seconds without any concern of being influenced by external stimuli, like attention span, comfort or ability to follow directions. The OCT is an easier and more efficient procedure for both patients and staff.” The OCT also provides more information than the traditional air puff diagnostic test, which only measures inner eye pressure (and many glaucoma sufferers don’t have high pressures).

“Besides glaucoma, we utilize the OCT to detect and map areas of fluid leakage and drying in the eyes of patients with the more severe ‘wet’ form of age-related macular degeneration (AMD), which is a leading cause of central vision blindness.

The OCT gives us a higher level of precision for determining how and when to treat their condition, and thus helps us to protect the ability to see faces, clocks, words on a page, and other objects in the center of vision,” says Daniel Paskowitz, MD, PhD, a continuing education lecturer for referring physicians and partner at Eye Care Specialists with credentials from both Harvard and Johns Hopkins.

“The OCT is also an important tool for caring for our diabetic patients, since they are at a much greater risk of developing glaucoma and other vision problems. And, it provides unparalleled accuracy in visualizing and measuring the severity and extent of swelling (macular edema) that can occur when high blood sugar levels damage the blood vessels in the eye,” says Michael Raciti, MD, an ophthalmologist who performs sight-saving medication injection treatment for AMD and diabetic patients on a daily basis at each of Eye Care Specialists three offices.

David Scheidt, OD, past president of the Milwaukee Optometric Society, stresses, “Since many eye diseases can only be controlled and not cured, the best defense against vision loss is regular eye examinations, especially after age 35. During your visit, it’s important that you provide your doctor with an accurate medical history, including any vision symptoms or concerns, hereditary problems, and medication use. In addition to undergoing examination and testing, an OCT scan is an added safeguard that can detect telltale changes. The information gained from a single OCT scan often proves more useful than any other current diagnostic tool.”

For free color booklets on glaucoma, cataracts, macular degeneration or diabetic eye disease, or to schedule an appointment with Eye Care Specialists which includes an evaluation to see if you need an OCT scan, call 414-321-7035 and leave a message or visit www.eyecarespecialists.net. Since 1985, Eye Care Specialists has provided comprehensive medical, surgical and laser eye care to more than 185,000 people at their offices on 7th & Wisconsin Avenue in downtown Milwaukee, Mayfair Road across from the mall, and 102nd & National Avenue in West Allis.

IRON<<page 25 16. Black Beans: 3.6 mg, 20% DV Beans make the list again, thanks to their high amount of non-heme iron; black beans provide 20 percent of the recommended daily intake per cooked cup. Highfiber, low-fat black beans are a fan favorite in vegetarian burgers and burrito bowls.

Because non-heme iron isn’t absorbed as well as heme iron, mixing together various beans, in chili or salad, for example, is a good way to ensure you’re getting enough iron.

17. Chocolate: 3.4 mg, 19% DV Yes, chocolate contains iron! But before you rip open your favorite bag of candy, know that the t​ype​of chocolate matters.

Milk chocolate is mostly made up of simple sugars and provides just 4 percent of your DV of iron per ounce. Dark chocolate (specifically 70 to 85 percent cocoa) contains 19 percent DV of iron per ounce and has been associated with improved heart health and decreased risk of diabetes, according to the Harvard T.H. Chan School of Public Health.

18. Quinoa: 2.8 mg, 15% DV Quinoa is the only seed (yes, it’s a seed!) that contains all nine essential amino acids, making it a complete protein — great news for anyone looking to eat a little less meat. In addition to being a good source of protein and fiber, 1 cup of cooked quinoa offers 15 percent of the recommended daily intake for iron in non-heme form.

19. Oatmeal: 2.1 mg, 12% DV Healthy high-fiber, high-iron oatmeal with dried fruits Oatmeal is a versatile breakfast food loaded with nutrients, including iron, fiber and protein.

If oatmeal isn’t your favorite breakfast food, maybe its nutritional benefits will convince you. A bowl of oats — whether you prefer quick, steel-cut or old-fashioned — will jump-start your day thanks to its heart-healthy fiber and complex carbs. Plus, it packs 12 percent of the recommended dietary intake for iron in one cooked cup.

Mix in your favorite nut butters for more protein and flavor. Try the iron-rich grain in these easy savory oatmeal recipes.

20. Pork: 2.2 mg, 12% DV Pork is a popular lean meat that’s also a good source of protein, vitamin B12 and iron. A 6-ounce serving of pork contains 12 percent of the recommended daily intake of iron. When choosing a leaner cut of pork, go for those labeled “loin,” according to the USDA. Try it in these high-protein pulled pork recipes.

This article originally appeared on livingstrong.com.

TWIST<<page 42 Get better results.

Injections: depending on the cause of your pain, this intervention may be considered. Cortisone is a very powerful medication used to decrease inflammation in the knee joint. Talk to your doctor about the risks and benefits of this treatment.

Surgery: in cases of severe injury or in cases that do not respond to conservative measures, your doctor may recommend surgery. Surgery can often repair torn or damaged tissues. As with other treatments, the reason why the tissues were damaged in the first place should be considered. If you are considering surgery, talk to your doctor carefully about the benefits and risks.

Custom arch supports: the right custom-made arch supports can address the underlying cause of your knee dysfunction. Abnormal joint positions can be reversed allowing affected tissues to heal and normal joint function to be restored. In this way the orthotic provides both primary treatment and preventative care by restoring normal function to your knee and minimizing harmful compressive forces that cause knee injury.

Foot problems are common in people with diabetes. You might be afraid you’ll lose a toe, foot, or leg to diabetes, or know someone who has, but you can lower your chances of having diabetes-related foot problems by taking care of your feet every day. Managing your blood glucose levels, also called blood sugar, can also help keep your feet healthy.

How can diabetes affect my feet?

Over time, diabetes may cause nerve damage, also called diabetic neuropathy, that can cause tingling and pain, and can make you lose feeling in your feet. When you lose feeling in your feet, you may not feel a pebble inside your sock or a blister on your foot, which can lead to cuts and sores. Cuts and sores can become infected.

Diabetes also can lower the amount of blood flow in your feet. Not having enough blood flowing to your legs and feet can make it hard for a sore or an infection to heal.

Sometimes, a bad infection never heals. The infection might lead to gangrene.

Gangrene and foot ulcers that do not get better with treatment can lead to an amputation of your toe, foot, or part of your leg. A surgeon may perform an amputation to prevent a bad infection from spreading to the rest of your body, and to save your life.

Good foot care is very important to prevent serious infections and gangrene.

FEBRUARY 2021 MHL 55

5

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Website: www.midwestaudiology.com Dr. Kloss has been an Audiologist in the Milwaukee Area for 28 years. owever, some hat make outrageous claimsaid about It issalespeople. a how goodwell ideathese to shop around when looking to buy a hearing aid so Several studies have Email: shown that an untreated loss S. (not76th wearing ads from hearing midwestaudiology@att.net He can be reachedhearing at 4818 St., Suite 3, Greenfield, WI 53220. ids you. and/or a or aiddevices or device purchase that from youyou can compare hearing aids when a hearing loss is 414-281-8300 detected) can result• inWebsite: increased www.midwestaudiology.com hearing Any aids hearing or hearing magazine adsprices and services. Most providers now have a Telephone Initial consults are free of charge. t that canlikely get be a waste of your time and money. ill most wherewell youthese can look up their services or search for company anxiety, depression, memory and may also be a risk factor for that make outrageous claimswebsite about how Email:loss, midwestaudiology@att.net nts are good, a company that you feel comfortable with and ask them k for you. Any hearing aid orreviews. device Find you purchase Alzheimer’s Disease and Dementia. diologist sort Initial consults areexperience. free of charge. will most likely be a waste oflots your and money. of time questions about the hearing aids they offer and what they think No two people are going to have the same would be best for you.

Please note that some of the street retailers are Their hearing loss is not the same as yours, the shape of their ears is your health owned by hearing aid manufacturers. You may find that you are not not the same, and their manual dexterity may not be the same as yours.

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44 10 4 7 10 11 7 8 4 11 4 5 11 9 He can be reached at 114818 S. 76th St., Suite 3, Greenfield, WI 53220.

Call your insurance company to check your benefits.

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

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

6

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