Modern Health and Living August 2021 by Modern Health and Living

MHL

MODERN HEALTH AND LIVING

Seniors on the move back to school eye check list

August 2021 - fREE PUBLICATION

Est 1992

Optimal Digestion for Optimal Health Healthy Habits Can Lengthen Life

healthy living

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

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EDITORS NOTE Here we go again, it’s August and our last month of summer. Welcome to our Endless Summer Edition! This month brings us, hopefully, some of the best weather. I encourage you this month to be mindful each day of the colors of the earth, the warmth that comes from the sunshine and how these small things bring us such joy in our lives. Do something you normally don’t do. Make a small commitment to appreciate each day this month, even if it’s just a mini picnic outside. Let’s really enjoy August and make a whole hearted effort to start each day as an extreme positive. We need to do this for ourselves and others. When you are positive you will spread it to others and so on. Think to yourself, the summer isn’t ending, August is the month to start a new beginning! And of course, I have to mention back to school. As a mom of now two high schoolers in varsity sports, I will have to adjust my entire schedule in the next few months. I know mom’s, with kids of all ages are running around, dropping off at practice, games and lessons. Well, again let’s mentally prepare and plan to regroup before it even starts. Yes, a wonderful spiritual writer explained how we can control our minds to think calmly when life becomes hectic.We need to take the time each day to work that muscle and stay present. Eventually, it will come naturally. Ok, are you with me? Let’s do it together. Start with one minute of the day to stay completely in the moment. We can work our way up to five minutes of each day in August and see how it goes. We’ve put together another informative issue for you even though we’ve had our share of summer distractions. We always have health articles on Men, Women, Senior, and Children in EVERY issue! We sincerely hope we answer the questions you may have concerning a variety of health issues. We want you to know there are many ways to get and stay healthy. We try to bring that knowledge to you. We thank our contributors, advertisers and readers. We love hearing from you all! Stay healthy!

AmandaLewis

MHL

August 2021 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

AUGUST 2021 Edtion healthy living

endless summer edition

MHL STAFF staff

publishers editor graphic design advertising

A GUIDE TO HEALTHY LIVING FOR MEN,

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

WOMEN, CHILDREN AND SENIORS

distribution manager Jerry Kornowski Marlys Metzger travel editor Barry Lewis founder

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

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7 EXERCISES THAT ARE GOOD FOR YOUR HEART The human heart is the hardest working organ in the body. Beating on average 72 times a minute, your heart pushes blood throughout your entire body delivering vital oxygen and nutrients to your bodily tissue. And like any other muscle in your body, the more you work your heart, the stronger it will be. Any sort of movement can have cardiovascular benefits – even taking a relaxing 30-minute walk. These 7 exercises are especially effective for improving cardiovascular health: 1.) Running We all know that running is an excellent way to shed extra pounds, but it’s also great for your heart. Running intervals are a way to challenge your cardiovascular fitness. You want to work hard enough to spike heart rate levels and take minimal rest between intervals – 10-second spikes of intervals is a good place to start. 2.) Weight Training Resistance exercises increase your heart rate during reps and recover between sets. This also produces a different pattern of blood vessel responses than other types of exercise. When weight training, your muscles will ease the burden on your heart, giving your heart a little “break.” Healthy individuals should strength train two to three times a week to reduce their risk of chronic disease, lower blood pressure, improve blood circulation to limbs, and improve overall health. 3.) Swimming This is a wonderful option for those who experience joint pain in other forms of exercise. Swimming is lowimpact with multi-directional resistance. Swimming laps will not only ease joint paint, but it will also raise your heart rate while improving your muscular strength and tone. 4.) Playing Tennis Want a healthy heart? Play tennis! Because of its aerobic style, tennis has many cardiovascular benefits. In addition, tennis meets and maintains the

maximum heart rate criteria (60% to 90%) that is ideal for aerobic conditioning. Tennis will also improve the following: Speed Strength Flexibility Balance Coordination Muscle tone & strength 5.) High Intensity/Interval Training The cardiovascular impact of high-intensity exercise versus light exercise has always been a subject for debate. However, findings show that high-intensity workouts win. Why are high-intensity workouts better for your heart? There are a few reasons – your heart rate is higher, your blood vessels are more dilated, and you burn more calories (and continue to burn more calories while at rest). When it comes to heart health and exercise, short and intense are more effective than long and less intense. 6.) Yoga The practice of Yoga is one of the best stress relievers there is. A calm mind, body, and spirit means a healthier heart! More active styles of yoga, such as Ashtanga and Bikram, offer even more cardiovascular benefits. Since they are a little more intense, these styles will elevate your heart rate more than traditional yoga. 7.) Cycling Cycling is a great exercise option for those who do not prefer running or highimpact training. Studies have shown cycling 19 miles a week reduces the potential for heart disease by 50%. Cycling also increases your capacity to burn body fat to lose weight. Your heart is your body’s lifeline. Take care of it, nourish it, strengthen it, and love it. At Elite Sports Clubs, you’ll be able to participate in all of these activities and more all under one roof. For more information about membership, visit eliteclubs.com.

EDITORS PICK FOR ENDLESS SUMMER PRODUCTS Biolite AlpenGlow 500 NUTPODS The AlpenGlow 500 rechargeable lantern delivers a dusk or daylight feel inspired by nature. Featuring high-efficiency ChromaReal LED technology, accurately render the colors in your environment with the glow of warm natural light. Feeling more aurora borealis? Shake the lantern for an instant rotation of mesmerizing color. Offering both ambient and task-based light, AlpenGlow 500 is ready for the backyard or the backcountry. 500 lumens, runs for 5h HI & 200h LO 6400 mAh rechargeable battery IPX4 rating can withstand rain and splashing Shake to access special lighting modes ChromaReal LEDs create true tones at night USB-out charges devices or runs BioLite SiteLights Single or blended color modes Modes: Cool & Warm White (Dimmable), Candle Flicker, Single Color, Multicolor, and Cycling Color Also available in AlpenGlow 250 and Multipack www.bioliteenergy.com

nutpods, one of the fastest-growing brands of plant-based creamers in national retailers and the best-selling brand online, introduces its first-ever naturally sweetened coffee creamers, still with zero sugar per serving. Retail partners Sprouts Farmers Markets and Wegmans will offer the Sweet Crème, French Vanilla, and Cookie Butter creamers in the 25.4oz refrigerated format with additional retailers joining the party later this fall. Sweet Crème, French Vanilla and Caramel will be available online in the 11.2oz shelf-stable format. www.nutpods.com Their French Vanilla, Original, Caramel, and Hazelnut, flavors, as well as seasonal Pumpkin Spice and Peppermint Mocha, are also sold in refrigerated packages. They were initially sold in smaller 16-ounce milk-style cartons, but in 2020, Nutpods announced an upsizing. Dietary Notes: By ingredients, nutpods Dairy-free Creamer is dairy-free / nondairy, gluten-free, grain-free, peanut-free, soy-free, vegan, plant-based, paleo-friendly, keto, and vegetarian. It’s also carrageenan-free.

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Local MDs urge parents to add eye exams to “back-to-school” checklist

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By Cheryl L. Dejewski Parents do everything they can to give their children the best possible start for school, including making sure they have the right supplies, vaccines, nutrition and encouragement. But are they forgetting to focus on another key factor to a child’s educational and social development? A look at the statistics “It is estimated that 80 percent of learning happens visually for most children. Unfortunately, though, according to the American Academy of Ophthalmology, one in 20 preschoolers and five in 20 school-aged children have an eye problem,” says Mark Freedman, MD, senior partner at Eye Care Specialists ophthalmology practice. Freedman delivers more alarming news, “Some of these problems could lead to permanent vision loss if left untreated, yet nearly 80 percent of preschoolers aren’t screened. And, for older children, annual physicals and school screenings may catch the need for glasses, but they aren’t usually equipped to detect vision-threatening problems of the retina, optic nerve and eye muscles.” Problems that can be detected Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center, recommends, “All children should have a professional eye exam before age five and then periodically throughout their school years to detect and treat such problems as amblyopia and strabismus (“lazy” and “crossed” eyes), near- and farsightedness (difficulty seeing far away or up close), ptosis (drooping of the upper lid that blocks vision), and congenital or inherited disorders (like cataracts or glaucoma).” Early detection can be crucial. For example, amblyopia is a serious disorder in which the brain “shuts off” images from a weaker or misaligned eye. The problem is often corrected by temporarily patching the stronger eye. If not treated by age 8 or 9, however, the condition can become permanent. “Most children have healthy eyes,” Daniel Ferguson, MD, an eye surgeon and father of two, reassures parents. “Some children, however, have vision difficulties that go undetected due to the child’s coping skills—or lack of knowledge that the world could look any differently. These children usually get by until some point in school when frustration, poor grades, or negative attitudes may signal their inability to see words on a page, blackboard or computer screen. A thorough eye exam may save both their sight and self-image.” “Parents are often surprised to learn that we can test a child’s eyes even before they are able to give a verbal response,” notes Daniel Paskowitz, MD, PhD, a local ophthalmologist with credentials from Harvard and Johns Hopkins. “After dilating their pupil, we can see into the back of the eye to check for problems and can hold lenses of varying power over the front of the eye to determine if an eyeglass prescription is necessary.” Michael Raciti, MD, an eye care specialist who sees patients of all ages at offices in Milwaukee, Wauwatosa and West Allis, reminds parents that, “If your child is diagnosed as needing glasses, remember to be sensitive to his or her feelings. This can be a traumatic experience for them. Peer pressure, your child’s age, and your approach will affect his or her attitude toward wearing glasses. Depending on your budget and your child’s prescription and maturity level for following safe cleaning and wearing instructions, contact lenses may be an option.” Proper vision care also means learning safety precautions CHECKLIST>>page 45 AUGUST 2021 MHL

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5 Tasty Ways to Cook Kale By Kate Bratskeir Kale — an unappreciated vegetable up until the last decade or so — is a nutritious, leafy staple that can be enjoyed either raw or cooked. You can make kale in so many ways; some methods require more time and preparation, while others can be done in a flash (you’ll find that using the microwave for kale recipes is surprisingly easy!). Before kale entered the foodie zeitgeist, it was most commonly used as a garnish at restaurants, according to the Harvard T.H. Chan School of Public Health. But as more people became aware of its nutritional benefits and versatility, the vegetable has surged in popularity. My, how far kale has come. Kale Nutrition Info Kale is a member of cruciferous vegetable family, making it a relative of broccoli, cauliflower and Brussels sprouts. It is a rich source of vitamins K, C and B6,

S U M M E R

E A S Y

as well as folate, manganese and the carotenoids lutein and zeaxanthin. These nutrients make kale a great protector against cancer and cardiovascular disease. Kale is low in calories, too. The USDA lists 1 cup of loosely packed kale as having only 8 calories, much of which comes from its 1.4 grams of carbohydrates (with 0.6 grams of fiber and 0.4 grams of sugar) and its 0.7 grams of protein. One cup of loosely packed kale contain: 6 calories 0.2 g fat 0.7 g carbohydrates 0.7 g fiber 0.2 g sugar 8.5 mg sodium 41 mg calcium Kale Cooking Methods There are a number of different techniques for cooking kale. You can cook red kale the same way you would cook green kale. 1. How to Cook Kale In the Microwave Cooking greens in the microwave is a fairly simple preparation method that doesn’t deplete too many nutrients. Cooking greens in the microwave resulted in less vitamin K loss compared to cooking other vegetables in the microwave, according to an April 2018 report in Food Science and Biotechnology,. When broccoli, a relative of kale, is microwaved, its nutritional characteristics are not negatively affected, per a January 2016 study published in the J ournal of Food Science and Technology. Kale reacts similarly in the microwave, and does not lose any of its nutritional integrity when cooked correctly. So, how to microwave kale? You can microwave kale a number of different ways. If you simply want soft, wilted kale — similar to how it would get if you were to steam or sauté it — then put the kale in a microwave-safe bowl with 1 teaspoon of water, covering it, and microwaving for two minutes per 2 cups of kale, advises Purdue Extension. You can then drain and serve. You can achieve more than wilted kale in the microwave. You can make kale chips by tossing chopped kale with oil and salt, then draping the leaves around the edges and base of a microwave-safe bowl or plate, per Colorado State University. Microwave the dish on high for three minutes and check for crispness. If the kale leaves still need a little more cooking, put them back in for another three minutes. Once you successfully microwave the kale, you can get creative with how you KALE>>page 23

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4 stores in greater Milwaukee to serve you.

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

CapTel 2400i includes Bluetooth® connectivity and Speakerphone.

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

12 MHL AUGUST 2021

Road America offers a range of adventures Located in Wisconsin’s scenic Kettle Moraine, Elkhart Lake’s Road America, Inc. is one of the world’s fastest permanent road racing tracks.

IMSA Sportscar Weekend August 5-8, 2021

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

World Challenge AUGUST 27-29, 2021

The SRO GT World Challenge America powered by AWS headlines an all Sports Car weekend at Road America, bringing exotic GT3 machinery to the popular circuit. The series is a part of a global championship racing in Europe, Asia, Australia, and America showcasing two 90-min races featuring full-service pit stops, driver changes, and increased strategy. In addition, the weekend will feature Pirelli GT4 America, GT America powered by AWS, TC America powered by Skip Barber for a jam-packed weekend of sports car racing.

Morning Drive August 20,2021

Motorsports enthusiasts can enjoy a morning of special activities at Road America. Join a select group of fans in gaining an insider’s knowledge in our Morning Drive Series, sponsored by Torke Coffee. Special programming is developed for each date, making this series a one-of-a-kind experience for racing fans. 8:30 am to 12 pm Each event includes: Behind-the-Scenes Access to the Road America facility Special guests including drivers, race team personnel, motorsports celebrities (to be determined pending availability) Opportunities unique to that day’s activities at Road America Road America’s Paddock Shop will be open during the event so folks can pick up anything from apparel to racing-inspired merchandise Torke coffee and light refreshments provided. Participants are encouraged to bring their Classic, Muscle, Street, or other unique and collectible vehicles to display that day at Road America. Touring is limited to sedans and sportscars when applicable. Activities are geared for ages 16 and over. The event runs rain or shine.

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

UPCOMING ROAD AMERICA EVENTS AUGUST 5-8

IMSA SportsCar Weekend featuring Corvette Racing

AUGUST 20

Torke’s Morning Drive...show your car and more!

AUGUST 27-29 World Challenge

SEPTEMBER 11-12 Ferrari Challenge

SEPTEMBER 17-19

Ariens Art on Wheels Vintage Weekend featuring VSCDA

HEALTH & WELLNESS EVENTS August 14-15

Ariens Art on Wheels Vintage Weekend featuring VSCDA September 17-19, 2021

The Ariens Art On Wheels featuring VSCDA weekend typically draws more than 300 vintage and historic race cars with 11 groups to run over the three-day event. The fan-friendly paddock is open to spectators for close-up views of amazing racing machines prepared to era specifications all weekend. For more infromtion on all of these events visit www.roadamerica.com.

myTEAM TRIUMPH and 12 Hours of Road America

November 6

Hit the Road: 43rd annual Road America Walk/Run

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

5 Health Benefits of Sunlight

Discover the health benefits of soaking up the sun. The health benefits of sunlight include improving mood and boosting immunity. Have you ever stepped outside on a sunny day after a week of gloomy weather and just felt better? It’s not in your imagination — there are numerous health benefits of sunlight, from mental to physical! (Of course, the caveat is that you have to enjoy it safely; we’ll cover that in this article too.) Here are five health benefits of sunlight: Strengthening bones Improving mood Sharpening cognition Boosting immunity Preventing some chronic diseases Let’s take a peek at these health benefits of sunlight and how you can enjoy them safely! Strengthening bones

Bone health relies on essential nutrients like calcium and vitamin D. Vitamin D is known as “the sunshine vitamin” because sunlight helps our bodies synthesize more of it! In addition to sun exposure, it may be a good idea to take a multivitamin with a combination of vitamin D, vitamin K, and calcium since these all work synergistically. As always, check with your doctor first before starting on any new supplements. Improving mood You may have heard of Seasonal Affective Disorder, abbreviated as SAD, which is known to cause depressive symptoms during times of the year with low sunlight. There are theories on why this happens, including lower vitamin D levels, less serotonin production, and a disrupted biological clock. No matter what factors are at play, the connection is clear that sunlight makes us happier and can improve your overall mood! Sharpening cognition In addition to improving our mental health, sunlight can also improve our cognitive functioning. Studies looking at the connection between sunlight and brain activity have shown that sun exposure enhances learning and memory. Boosting immunity Small doses of sunlight can be helpful in boosting our immunity against viruses and infections — and the reason circles back to vitamin D. This is likely part of the reason why flu infections are more common in the fall and winter months when there’s less sunlight, so taking a supplement could be more important and beneficial at this time of year. Preventing some chronic diseases Sunlight and vitamin D don’t just protect us against short-term seasonal diseases. Associations have also been drawn to longer-term, chronic issues like heart disease, autoimmune conditions, diabetes, and even MS. Not having enough vitamin D has also been linked to an increased risk of tumors. It’s important, however, to weigh the risks of skin cancer from unshielded sun exposure. Taking dietary vitamin D supplements is a great way to avoid sun damage and still get the benefits of vitamin D. Even with all these health benefits of sunlight, it’s important to be careful about how much time you spend in the sun. Too much sun exposure can result in sunburn, sunstroke, dehydration, faster skin aging, and skin cancer. That’s why a healthy balance is key! Try to plan your outside time for the morning and evening, when the sun isn’t as strong. Wear breathable clothing and a widebrimmed hat, and apply sunscreen anytime you expect to be in the sun for more than 10 minutes. See more sun protection tips here, and keep reading the CapTel blog for more health tips! www.captel.com.

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Many dementias symptoms start out slowly and gradually get worse. The signs are subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia. WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments which can help with slowing the symptoms of dementia. Brain stimulation can help slow the progression, especially early in the disease. Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesn’t get frustrated because itisisgenerally too difficult for them.people associate with poverty, but lack Malnourishment a problem Socialization is important remain engaged. Isolation can be decreased of resources is just one of thetomany factors that can play into why nutritionwith is a visbig its from friends, attending to senior centers, or connecting issue for family seniorsand from all walks of life.events, There going are many reasons a senior’s diet may withoff others Facebook or Skype. get track,through including: 30 to minutes day 5 times a week, eating healthy diet, and managing -Exercising Not wanting cook aabalanced meal “just for one”aor eat alone chronic such as diabetes or highstore blood pressure can helpfresh slowfood the progres- Not diseases being able to get to the grocery consistently to buy sion. - Food “just doesn’t taste good” due to medications or taste buds that have dulled Decrease stress with familiar routines and environments. Stress doesn’t cause dewith age mentia, worsen symptoms. or depression or because seniors need fewer - Lossbut of can appetite duethe to medications Medication may help improve mental function, mood, or behavior. For some, the calories than younger adults drugs donepezil (Aricept), (Cognex), - Dental problems maketacrine it difficult to chewrivastigmine (Exelon), and galantamine (Razadyne) arecauses helpful to delay some to of eat the symptoms of mild to moderate demen- Dementia seniors to forget tia.None Memantine (Namenda), may prescribed for treatment of moderate of the above changes thebefact that seniors need every single bit to as severe many Alzheimer’s Disease. else, Antidepressants, antianxiety, be prenutrients as everyone and by not following the and foodantipsychotics pyramid they may are opening scribed to treat depression, excessive anxiety, or hallucinations. themselves up to a host of potential crises including: - Dehydration - Bone density loss - Weakness or frailty - Depression - Disorientation it’s a great time to talk to your senior loved one about nutrition. If they are not interesting in cooking a balanced meal just for themselves or concerned about eating alone, set aside a few meals a week to share with them. If that’s not possible, consider organizing for a neighbor, friend or professional CAREGiver to prepare and enjoy some meals with them. Many grocery stores offer local delivery. If your senior doesn’t have regular transportation or if the weather is not favorable, help arrange delivery or a weekly trip to the store. For seniors with dementia, mealtimes can happen at odd hours or, sometimes, not at all. This may require calls or visits to remind your senior to eat, or someone there to prepare the meal and sit with them as they eat it. Try not to worry too much if your senior is eating well, just not at traditional times. The important thing is that they are getting the nutrients they need. For more information about senior nutrition and companionship, contact Home Instead Senior Care of Milwaukee at 414-882-5464.

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Study shows how taking short breaks may help our brains learn new skills In a study of healthy volunteers, National Institutes of Health researchers have mapped out the brain activity that flows when we learn a new skill, such as playing a new song on the piano, and discovered why taking short breaks from practice is a key to learning. The researchers found that during rest the volunteers’ brains rapidly and repeatedly replayed faster versions of the activity seen while they practiced typing a code. The more a volunteer replayed the activity the better they performed during subsequent practice sessions, suggesting rest strengthened memories. “Our results support the idea that wakeful rest plays just as important a role as practice in learning a new skill. It appears to be the period when our brains compress and consolidate memories of what we just practiced,” said Leonardo G. Cohen, M.D., senior investigator at the NIH’s National Institute of Neurological Disorders and Stroke (NINDS) and the senior author of the study published in Cell Reports. “Understanding this role of neural replay may not only help shape how we learn new skills but also how we help patients recover skills lost after neurological injury like stroke.” The study was conducted at the NIH Clinical Center. Dr. Cohen’s team used a highly sensitive scanning technique, called magnetoencephalography, to record the brain waves of 33 healthy, right-handed volunteers as they learned to type a five-digit test code with their left hands. The subjects sat in a chair and under the scanner’s long, cone-shaped cap. An experiment began when a subject was shown the code “41234” on a screen and asked to type it out as many times as possible for 10 seconds and then take a 10 second break. Subjects were asked to repeat this cycle of alternating practice and rest sessions a total of 35 times. During the first few trials, the speed at which subjects correctly typed the code improved dramatically and then leveled off around the 11th cycle. In a previ-

ous study, led by former NIH postdoctoral fellow Marlene Bönstrup, M.D., Dr. Cohen’s team showed that most of these gains happened during short rests, and not when the subjects were typing. Moreover, the gains were greater than those made after a night’s sleep and were correlated with a decrease in the size of brain waves, called beta rhythms. In this new report, the researchers searched for something different in the subjects’ brain waves. “We wanted to explore the mechanisms behind memory strengthening seen during wakeful rest. Several forms of memory appear to rely on the replaying of neural activity, so we decided to test this idea out for procedural skill learning,” said Ethan R. Buch, Ph.D., a staff scientist on Dr. Cohen’s team and leader of the study. To do this, Leonardo Claudino, Ph.D., a former postdoctoral fellow in Dr. Cohen’s lab, helped Dr. Buch develop a computer program which allowed the team to decipher the brain wave activity associated with typing each number in the test code. The program helped them discover that a much faster version – about 20 times faster - of the brain activity seen during typing was replayed during the rest periods. Over the course of the first eleven practice trials, these compressed versions of the activity were replayed many times - about 25 times - per rest period. This was two to three times more often than the activity seen during later rest periods or after the experiments had ended. Interestingly, they found that the frequency of replay during rest predicted memory strengthening. In other words, the subjects whose brains replayed the typing activity more often showed greater jumps in performance after each trial than those who replayed it less often. “During the early part of the learning BREAK>>page 45

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SIMPLE WAYS TO RELIEVE YOUR STRESS AND FIND YOUR HAPPY

One of our stress-relieving activities for adults is to jot down your stressful thoughts.Stress is bad – or is it? Interestingly, researchers have found evidence that suggests that some stress is actually good because it can help us cope better with life’s events. But too much can be detrimental. If you feel that you’ve exceeded your stress quota lately, try these simple stress management activities designed to curb your worries: Keep reading to learn more about using these ways to relieve stress in your life. 1. Jot it down Transferring stressful thoughts from your head onto paper can help you take stock of the things that bother you the most. Consider spending a few minutes each day writing in a stress journal. Record key information about stressful events, including time of day, your reaction, and how you coped. After a couple of weeks, examine your journal to determine patterns that can help you identify triggers and solutions that may help you feel better. 2. Go play If you’re feeling stressed, find your happy by doing something just for fun. Catch a funny movie, revisit a hobby you’ve always loved, or initiate a regular game night with friends or family. No matter the activity, you can relieve your stress by making time to let your inner child come out to laugh, create, or just feel good. Read more about the link between having fun and lower stress here. 3. Move your body The benefits of exercise extend far beyond physical fitness. In addition to boosting your heart rate, regular aerobic activities, such as swimming, walking, dancing, and cycling, also help your body release endorphins that can make you feel less stressed and more positive. Check out these easy ways to fit exercise into your daily routine. 4. Practice mindfulness Mindfulness experts suggest that focusing completely on everything you’re

doing can help reduce stress and worry. You can even turn everyday activities, like eating and drinking, into a mindfulness practice by thinking about the taste, texture, and aroma of each food or beverage as you consume them. Simple moments of mindfulness throughout your day can make you feel calmer and happier. Interested in practicing more mindfulness techniques for stress management? Download one of these expert-tested apps on your smartphone or tablet. 5. Take a forest bath Forest bathing, or spending time outdoors in the woods, is a Japanese trend that’s catching on in the U.S. Studies have shown that those who immerse themselves in nature tend to relax more, have lower blood pressure and stresscausing cortisol levels, and get sick less often. Research suggests that interacting with nature can relieve your stress by giving you a new perspective on any challenges you may be facing in your life. Ready to embrace the great outdoors? Find a forest near you here. 6. Drink hot tea Sitting quietly with a cup of hot tea can help you manage your stress by allowing you to take a break to relax and unwind. Look for tea blends, like linden, green, and chamomile that may have natural properties that can help you keep stress at bay. Discover more health benefits of tea here. 7. Reach out to a loved one If worrisome thoughts are racing through your head, call a friend or family member to talk about your concerns. Leaning on those you trust for advice, comfort, and reassurance can do wonders to reduce your stress levels. Having trouble hearing your loved ones over the phone? Learn how a CapTel captioned telephone can help. While stress is a natural part of life, everyone deserves a calm and relaxing reprieve from their worries. Try these stress-relieving activities for adults to invite more peaceful vibes into your days.

BREATHING

by coughing sneezing and vomiting. All those actions will stress the muscles involved with respiration greatly. Sometimes it hurts to take a deep breath, or maybe to bend down or twist around. Sneezing and coughing will greatly affect the neck muscles and can cause increased headaches and neck pain. When you are feeling better you want the rest of you to feel better too. Sometimes a massage or two is exactly what you need to get your breathing back to normal faster or to get rid of that residual neck pain. A licensed massage therapist should know where to go to release the stomach and neck muscles to reopen the ribcage and get things moving like they

should again. So, when you’re not feeling you best and think that maybe your breathing has gotten a little weak then maybe you should find a local independent massage therapist to lend two helping hands in getting your breath back to normal. Rob Reader has been a full-time massage therapist since 2005. He has worked on headline performers at Summerfest and professional wrestlers, and is the official massage therapist of the Milwaukee Ballet since 2006. He currently works in Mequon at Active Body Wellness LLC, 10620 N. Port Washington Road. For more information, call 414.721.6942.

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As massage therapists we encounter asthmatics all the time. Most are used to their restricted breathing and don’t notice the loss of breathing capacity anymore. Recently I was on a website called Quackwatch and was reading what they had to say about massage therapy. While they did say that legitimate massage therapy as a whole was a perfectly viable treatment for sore muscles and relaxation, I saw that they specifically said that massage therapy cannot help with breathing. While there does not appear to be any scientific study to offer published proof to the contrary there is some anecdotal evidence. I am an asthmatic and had a particularly rough spring last year due to large amounts of pollen in the air. I ran in to an acupuncturist and he offered a free demonstration. He could see I was having a lot of trouble breathing and audibly wheezing. I was also very hunched over and fatigued from the effort of breathing. By hitting a few shiatsu points on my back for about 30 seconds my breathing had improved by 100 percent. This does not mean I was back to breathing normally again, but that my capacity for breathing had about doubled. That was extremely significant to me. He was doing acupressure, A modality that involves putting pressure on certain points commonly used in acupuncture to provide relief from various ailments. This is my own personal account of how soft tissue manipulation can improve breathing. As massage therapists we encounter asthmatics all the time. Most are used to their restricted breathing and don’t notice the loss of breathing capacity anymore. There are several muscles that can be worked in order to help obtain more movement within the chest cavity. The intercostals are the muscles that are between the ribs in your body. By working on these muscles many clients have gotten significant changes in breathing. Many have said that their chest felt less heavy and less compressed. Working

the muscles of respiration is extremely important on asthmatic clients because their energy level can be increased by a great deal with increased respiration. Now since it is cold and flu season would massage help with those who have recently recovered from a cold or flu? The answer is yes. While we do not recommend you go and get a massage while suffering from a cold or flu, we do recommend you see a massage therapist afterwards to help with the achy muscles and muscles that have been traumatized

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AUGUST 2021 MHL 19

Optimal Digestion for Optimal Health

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

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CCF Tea, A Balancing Brew Take equal parts corianAyurveda is one of the oldest surviving holistic health systems that’s still practiced today. Its der, cumin and fennel seeds methods have been proven effective over thou- and toast them in a dry pan sands of years. Passed down to us is the belief over medium-low heat. Add that a well-functioning digestive system is the the cumin seeds last to avoid foundation of sound health. A content and calm burning them. Remove from mind helps, too. Let’s take a closer look at how heat when aromatic and slightly brown. Add one teathat works. Digestion is associated with the fire element spoon of CCF seeds to one and referred to as agni, or digestive fire. The fire cup cold water and bring to element in the digestive system, seen in enzymes a simmer. Remove from heat and acids, breaks down food and transforms it and steep for 5-10 minutes into a form the body can use. These nutrients are or longer and allow to cool. absorbed and assimilated or integrated into the Strain, and if desired, stir body. Elimination completes the process. Ayurve- in raw sugar or honey after da gives full importance to all stages of diges- cooling. Enjoy as a refreshing tion especially when assessing a state of health morning tea or with meals. The 12-Hour Fast or imbalance. To get digestion back on Agni can burn in different ways and that affects how well we digest, absorb, and integrate track, go without food benourishment from food. Agni can burn strongly tween dinner and breakfast as it usually does with people with more fire el- the next day. A twelve hour ement in their constitution (Pitta-types). This is rest period is ideal; for examcalled high agni and causes strong appetite and ple, after a 7 p.m. dinner have thirst. It can require more energy-rich foods and breakfast at 7 a.m. If hungry, manage more raw foods. Unless people with high a cup of herbal tea can fill the agni overeat or indulge in foods that increase the belly and calm the mind. fire element (spicy, acidic, salty, or fried foods), they usually don’t experience digestive distress. However, they’re prone to burning digestion, reflux, and other problems if trigger foods are eaten too often. Three substantial meals are best with snacks if needed. Skipping a meal would not make this agni happy. Then there’s variable agni, which creates fleeting appetite and thirst. This is common for people with more air element in their constitution (Vata-types) and influenced by its inconsistent and cool energy. Meals can be forgotten with distractions or avoided with stress. The winds of Vata can also quickly fan the flames of the agni causing voracious hunger. Variable agni may cause gas, bloating, noisiness, discomfort, or pain. It requires a diet mainly of nourishing, warm cooked foods and warming spices to assist smoother digestion. Smaller, frequent meals usually work well. Dry, light, and rough foods like crackers, rice cakes, and leafy greens can increase the instability of the agni. In low agni, the digestive fire burns lower and slower. Overfeeding this agni will smother the fire and cause feelings of sluggishness. People with more earth and water elements in their constitution (Kapha-types) will be influenced by their cool and heavier nature. Low agni can burn more steadily if large meals or foods like wheat, dairy, meat, and sweets are avoided. A well-spiced diet of smaller, cooked meals with lighter and drier foods is recommended. They may also benefit from missing a small meal on occasion and forgo snacks if they’re able to avoid temptations. Additionally, agni behaves differently throughout day. It’s stronger at midday when the sun is high, diminished during sunrise and sunset, and nearly absent at dark. Therefore, its best to eat the majority of your food during the day when agni is strongest and lighten up meals at other times. Prime time for your agni is between ten in the morning to two in the afternoon and the best time for your most substantial meal. Like the term “supper” suggests, the other meals are merely supplemental. DIGEST>>page 45

Redefining Health

# I Can’t Breathe: The Symbolic Meaning of Lungs By Kalpana (Rose) M. Kumar, M.D. “During times systems, but its primary entry damages of great change, the lungs, threatening our very survival. the symbolic level We all know that the air we breathe and of things becomes the water we drink has been greatly conmore important, taminated by industrial wastes, fossil fuas the literal levels and chemicals used in agriculture and els of life become now us, since the Industrial Revolution. more chaotic and Around the world, respiratory diseases confusing, and the psychological levels have been on an exponential rise over the become more intense and demanding.” past few decades. When the 2019 bushfires in Australia (1) burned for weeks ~ Michael Meade I have never taken anything at face killing nearly a billion animals, many value. I have always interpreted life people around the world felt as if the through the lens of symbolic meaning. ‘lungs of the Earth’ were on fire. Seen Over the past year, in addition to study- from this perspective, it is no surprise ing the pathophysiology of COVID19, I that the COVID19 Pandemic emerged have dug deep beneath the surface to try (2) soon thereafter, infecting our lungs, and understand the symbolic meaning of and making breathing nearly impossible the COVID19 Pandemic. To me the lay- for millions and forcing extreme measers of meaning appear to be precisely in- ures to reduce transmission, including a terconnected and reflective of our level lockdown. Remember how clean the air became of consciousness. It appears that how we think and the consciousness we live during the lockdown of 2020? Just in from and the resulting lack of harmony a few weeks, people in India could see we have created has finally caught up the Himalayas (3) from their rooftops with us. The current Pandemic along because 30 years of smog disappeared with the fires now burning on the West in a few months. Even trees and plants coast are precisely connected with the all over the world became more vibrant lungs. Gaining further clarity would ne- during that time. We learned that when cessitate viewing the mechanism with humans stopped polluting the air, Nature which the COVID19 virus infects the is able to heal and regenerate quickly. I body through a symbolic lens. When we have thought about this a lot since last go deeper than the surface of things, we year. How much do we contribute to the also gain insight into the realm of myth contamination of the natural world? How can we walk more lightly on the Earth to where society rarely ventures. Our lungs are the organs of entry and do our part in supporting Nature? Since attack by the COVID19 virus and are that time, millions have died from an also vulnerable to the burning fires on inability to breath from the COVID19 the West coast. What is the meaning of infection. Since then, we have had two this? Our lungs are the organs of breath, more forest fires, which have spewed vitality and life, and also our boundary smog and particulate matter into the air, between our body and the environment. putting our lungs at even greater risk. Seen even further from the symbolic They are the site where the Coronavirus enters, where air pollution has its great- context, breath is the umbilical cord est impact and where particulate matter through which our life force or Prana from burning fires are deposited. At this (4) flows. The lungs are an interface betime, our very boundary between our in- tween the inside and outside world. Our side and outside world is at risk. Let’s inner environment needs to be protected take a moment to go deeper into this by a clear boundary which both defends and defines us. Across this boundary even more. Sars-CoV-2 enters our body through vital materials like oxygen are taken in our nasal passages to infect our lungs. and waste materials like carbon dioxide We know it affects many other body LUNGS>>page 46 AUGUST 2021 MHL 21

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KALE<<page 11 use it in your meal planning. Purdue Extension notes that kale pairs well with foods like brown rice, eggs and bacon, among many others. 2. How to Steam Kale Steaming kale is a great way to prepare the leafy green; it’ll be softer and easier to chew while lending itself to many different flavors. Steam kale by filling the bottom of a pot with salted water. Place a steamer basket in the pot, making sure that the water does not come up over the bottom of the basket. Bring the water to a boil and add the kale to the basket. Cover the pot and steam the kale for 5 minutes or until it is tender, but still slightly crisp. Steaming Purple Kale Purple kale responds well to steaming as it tenderizes the leaves without compromising the color or flavor of the vegetable. Use purple kale as you would regular kale in your favorite recipes. 3. How to Sauté Kale Sautéed kale has great flavor. It can be mixed with other veggies and protein for a nutrient-rich stir fry — the options are endless. To sauté kale, add it in a skillet coated with olive oil and brought just to its shimmer point over medium-high heat. You can add onions and garlic for a bit of extra flavor and season the kale with sea salt, pepper and the herbs of your choice. Cook the kale for 10 to 15 minutes, or until it is cooked to the level of softness that you prefer. 4. How to Make Kale Chips In the mood for a crunch? Kale chips have got you covered. Here’s how to make them: Preheat the oven to 350 degrees Fahrenheit. Make kale chips by tearing kale into small pieces or using small whole leaves. Place the leaves on a baking sheet in a single layer with a little space between each leaf. Sprinkle the kale with olive oil and sea salt and bake in the oven for 5 minutes. Rotate the tray and cook the leaves for another 3 minutes, or until they are crisp. Carefully remove them from the hot tray immediately so that they don’t continue to cook. Mix kale chips with paper-thin sweet potato chips for a colorful and healthy snack. 5. How to Cook Frozen Kale Kale is most readily available fresh in spring and fall, but frozen kale is available year-round. Keeping a bag or two in the freezer ensures you always have it available when a recipe calls for kale. To cook frozen kale, place 1 cup of water in the pot for every 2 cups of frozen kale. Dissolve ½ teaspoon of salt in each cup of water. Cover the pot with a lid. Heat the water on medium high until it comes to a rapid boil. Immerse the kale in the boiling water. Cover the pot and allow the water to return to a full boil. Boil the kale for eight to 12 minutes, or until it’s heated throughout and tender, but still bright green in color. Drain the kale in a colander at the end of the cooking time. Avoid leaving it in the hot water, as it continues to cook and may become overdone if not quickly drained. How to Massage Kale If you’ve never heard of massaging kale, this technique may sound a little confusing to you. Understandable. But massaging your kale is an important step if you’re planning to eat the greens raw; massaging will break down the cell structure so that the kale is has a slightly softer texture and is easier to chew, according to Oregon State University Extension. Here’s how to do it: Wash and remove the stems from a bunch of curly kale and tear or chop the leaves into bite-sized pieces. (You can discard or compost the kale stems, or save them to use for making vegetable stock.) Place the kale into a bowl and add ¼ teaspoon salt, 1 tablespoon of fresh lemon juice and 2 teaspoons olive oil. Massage with your hands for about 3 to 5 minutes until the leaves are sweet and tender. Now you can add any other salad ingredients you wish. Massaged kale will hold up in the fridge for a few days. This article origianally appeared on www.livestrong,com.

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24 MHL AUGUST 2021

Being Active During the “Dog Days of Summer”

Revitalize Wellness Corner with Lee Clay, St. Camillus Revitalize Wellness Nurse With the hot days of summer ahead, we want to get out and enjoy the weather while it lasts. However, too much heat is not safe for anyone, even more so for older adults. Being hot for too long can cause several illnesses. Grouped together they are known as Hyperthermia. As we age, older adults lose some ability for temperature regulation. For example, older adults do not sweat easily (sweating helps to cool the body). Therefore, they cannot dissipate heat as quickly as say an adolescent can. In addition, older adults are at greater risk of hyperthermia because of a decreased perception of heat and a decreased ability to feel the physical strain heat places on the body. If you are planning to be active this summer, use these tips from the American Heart Association: •Go outside during the coolest part of the day. (morning/evening) •Give yourself time to adjust to the temperature before and after exercise. •Drink water before, during and after activities. EVEN IF YOU DO NOT FEEL THIRSTY. •Avoid alcohol and caffeine. •Wear lightweight, light colored clothing made with moisture wicking fabric. •Lace up breathable shoes with lightweight socks and supportive insoles. •Wear waterproof sunscreen and sunglasses and a breathable hat or visor. •Make it fun. Try swimming instead of running. •Shower, bathe or sponge off with cool water after your activity. •Consider moving your workout to a cool place with air conditioning. To keep heat-related illnesses from becoming dangerous, remember to contact your doctor or go to an emergency room if you don’t cool down quickly, have confusion, dizziness, nausea or a headache after or during your time outdoors in the heat. Until next time, Be Well, Be Safe, Be Happy. To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.

AUGUST 2021 MHL 25

Healthy Habits Can Lengthen Life

Have you heard the advice to exercise, choose a healthy diet, keep a lean weight, never smoke, and limit alcohol? Researchers wanted to find out whether people who follow this advice live longer than those who don’t. So, they compared lifespan and other data from thousands of adults with all five of these healthy habits to those without. People in the healthy habits group got at least 30 minutes of exercise each day. They ate the recommended amounts of fruits, vegetables, nuts, whole grains, and healthy fats. And they limited salt, sugary drinks, trans fat, and red and processed meats. They also limited alcohol. Women had no more than one drink each day and men no more than two drinks. They also maintained a normal weight and didn’t smoke. The people in the other group didn’t exercise, have a healthy diet, or limit drinking. They smoked and were overweight. Based on the results, the researchers estimated that a 50-year-old woman who had all five habits would live, on average, to age 93. In contrast, if she didn’t have any of these habits, she would live on average to age 79. For a 50-year-old man, the average lifespan was about 88 years old with healthy behaviors and only 76 years without. “This study underscores the importance of following healthy lifestyle habits for

improving longevity in the U.S. population,” says Dr. Frank B. Hu of Harvard T.H. Chan School of Public Health, senior author of the study. We’ve all heard that exercise is good for you. Did you know that it’s as true for older people as it is for any age group? You’re never too old to get moving, get stronger, and improve your health. Fitting exercise and physical activity into your day can enhance your life in so many ways. Regular physical activity can improve your balance and boost or maintain your strength and fitness. It may also improve your mood and help you manage or lessen the impact of conditions like diabetes, heart disease, osteoporosis, and depression. Despite these proven benefits, exercise and physical activity rates among older people are surprisingly low. Only about 30% of people ages 45 to 64 say they engage in regular leisure-time physical activity. This falls to 15% of those between the ages of 65 and 74 and 5% of people age 85 and older. Experts recommend four types of exercise for older adults: endurance, balance, strength, and flexibility. Brisk walking, dancing, and other endurance exercises improve the health of your heart, lungs, and circulatory system. These exercises can make it easier for you to mow the lawn, climb stairs, and do other daily activities. Strength exercises include lifting weights or using resistance bands. They can increase muscle strength to help with activities such as carrying groceries or lifting grandchildren. Balance exercises can help prevent falls—a major health risk for older adults. Stretching, or flexibility exercises, can give you more freedom of movement for bending to tie your shoes or looking over your shoulder as you back out of the driveway. “Even if you haven’t been active previously, it’s important to get started and stay active,” says Dr. Richard J. Hodes, director of NIH’s National Institute on Aging. “We know that people want to live independently for as long as they possibly can. By exercising regularly and including more physical activity in their daily routine, older people can preserve their physical function, which is key to doing the everyday things they want to do.” Despite these proven benefits, exercise and physical activity rates among older people are surprisingly low. Only about 30% of people ages 45 to 64 say they engage in regular leisure-time physical activity. This falls to 15% of those between the ages of 65 and 74 and 5% of people age 85 and older. Experts recommend four types of exercise for older adults: endurance, balance, strength, and flexibility. Brisk walking, dancing, and other endurance exercises improve the health of your heart, lungs, and circulatory system. These exercises can make it easier for you to mow the lawn, climb stairs, and do other daily activities. HABITS>>page 46

AUGUST 2021 MHL 27

The Benefits of Living Moment by Moment

Mindfulness for Your Health as you age Paying attention to what’s going on right this second can be hard. We often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past we can’t change. We can miss out on experiencing the present. It’s possible to train yourself to focus on the present moment. You become aware

of what’s going on inside and around you—your thoughts, feelings, sensations, and environment. You observe these moments without judgment. This is called mindfulness. “We’re looking at our thoughts and feelings with curiosity, gentleness, and kindness,” explains Dr. Eric Loucks, director of the Mindfulness Center at Brown University. Mindfulness has its roots in Buddhist meditation. Meditation is a practice that aims to increase awareness of the mind and concentration. In recent years, mindfulness has become a household term. Mindfulness programs are now commonly found in schools, workplaces, and hospitals. Mindfulness can involve a sitting meditation that’s practiced in a quiet space. In this practice, you focus on your breathing or sensations in your body. If your mind wanders—like thoughts popping in about things you need to do—you try to return your mind to the present moment. But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating. You can also be mindful while interacting with others. Health Benefits of Mindfulness Studies suggest that focusing on the present can have a positive impact on health and well-being. Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain. “For many chronic illnesses, mindfulness meditation seems to improve quality of life and reduce mental health symptoms,” says Dr. Zev Schuman-Olivier of Harvard University. One of the first mindfulness-based therapies was used for depression. Many studies have shown that it can be effective for some people. Mindfulness appears to help with depression in two ways. First, it helps you develop the ability to stay grounded in the present, explains Dr. Sona Dimidjian of the University of Colorado Boulder. She studies the use of mindfulness-based treatments to prevent relapse of depression, including among pregnant women. With depression, “your attention can get hijacked into the past or future,” she explains. You spend time focusing on past negative experiences or worrying about things to come. Second, mindfulness can help you “de-center” from such thoughts. “It’s like being able to sit on the riverbank and watch thoughts floating by like leaves on a stream,” Dimidjian says. “Developing the skill of mindfulness can help stop you from being

Being Mindful

Becoming more mindful requires practice. Here are some tips to help you get started: *Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often. *Enjoy a stroll. As you walk, pay attention to your breath and the sights and sounds around you. If thoughts and worries enter your mind, note them but then return to the present. *Practice mindful eating. Be aware of taste, textures, and flavors in each bite. Listen to when your body is hungry and full. *Do a body scan. Bring your attention to how each part of your body is feeling. This can help you connect with your body. *Find mindfulness resources including online programs and teacher-guided practices.

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pulled into any one thought and carried down the stream. People often experience thoughts like, ‘nothing ever works out for me,’ or ‘it’s always going to be this way. Over time, and with practice, you can develop the ability to stand back from these painful thought patterns.” Researchers are now studying whether mindfulness training can help with a variety of other conditions, including PTSD, eating disorders, and addiction. Schuman-Olivier is looking at whether mindfulness can help reduce anxiety among people being treated for opioid use. This could help prevent relapse. Developing Healthy Habits Being mindful may also help you make healthier choices. Loucks’s team at Brown created an eight-week mindfulness program for people with high blood pressure. They studied whether the program increased participants’ awareness of their habits. This included how they ate. The study found that participants chose a healthier diet after taking the course. You can bring mindfulness to your eating habits, too. Studies suggest that it can help reduce binge eating and emotional eating. Paying closer attention to your body can help you notice signals that you’re full and help you better enjoy your food. This body awareness seems to be one part of how mindfulness helps people adopt healthier habits. If you’ve just eaten a jelly donut, you may be more likely to notice an unpleasant sugar crash, Loucks explains. Remembering this can help you to make better food choices in the future. This goes for positive feelings too. “With physical activity, just about everybody feels better afterwards. So, with mindfulness training we’re aware of it improving our mood, and then we can use that reward to actually train ourselves,” Loucks says. Mindfulness may also help with setting a goal. “We can place our mind on being more active or eating more fruits and vegetables. And if we place our intention there, it may be more likely that we’re going to carry through and make it happen,” Loucks explains. Learning To Be Mindful If you want to practice mindfulness, there are many online programs and apps. But they’re not all created equal. Experts suggest looking for resources from medical schools and universities. Check to see if they’re evidence-based. Dimidjian’s team developed an eight-week self-guided online mindfulness program. Her studies showed that the program helped reduce symptoms of depression more than a standard treatment alone. “If you end up having difficulty with an app, though, don’t take it personally or think that you’re somehow bad at mindfulness, or it’s not meant for you,” SchumanOlivier says. You can also try finding a teacher or someone with the skills to guide you in mindfulness training. And just like any skill, mindfulness takes practice. “Just because something is simple, doesn’t mean that it’s easy,” Dimidjian says. Mental training can take time and dedication. Aim for a few minutes of mindfulness each day to start. A body scan meditation can be a good way to connect with your body. It helps make you aware of how your body feels as you mentally scan from head to toe. Start in a comfortable position with your eyes closed. Take several deep breaths. Then, notice your feet. How do they feel? Let your scan travel up your body—legs, stomach, arms, hands, neck, and finally, head. Notice any sensations or discomfort. Try not to change or judge these feelings—you’re simply checking in. Doing body scans on a regular basis can help increase mindfulness.

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HEALTH BENEFITS OF FRIENDSHIP Research shows that good pals can benefit your mind and body. Many older adults find their social circle getting smaller for reasons beyond their control. A friend might retire and relocate to live closer to their grandchildren. Others retire and move to a warmer place or a destination they’ve always enjoyed visiting. H Research has revealed that people (especially seniors) who have a close group of friends - or even one friend - tend to live longer than people that don’t. This is because they have healthier minds and are less prone to mental health problems, are more likely to survive serious illnesses like cancer and heart problems, and get fewer colds. Of all the benefits that friendship offers, the mental health ones are the most vital One of the benefits of having friends is a stronger immune system.Whether you’re sharing laughs over a cup of coffee or leaning on each other for support in tough times, good friends always seem to be there when we need them most. Lucky for us, evidence shows that this loyalty can have powerful positive effects on our health. In fact, studies have linked close friendships to the following physical, men-

tal, and emotional health benefits: Continue reading to learn more about what research reveals about these benefits of having friends at any age. 1. Stronger immunity Experts found a link between social support from friendship and the immune system. People with good friends tend to have stronger immune systems and anti-inflammatory responses that can lead to quicker wound healing and reduce the risk of illnesses, including cardiovascular disease, arthritis, and some cancers. 2. Lower stress Researchers believe that friendship also plays a role in the way the body processes stress. When you spend time with your pals sharing what’s on your mind, your body may produce less of the stress hormone, cortisol, which can have a calming effect. Check out these simple stress-relieving activities for adults that you can try today. 3. Improved self-confidence Supportive friends can help us feel more confident by offering praise, reassurance, and a hand to hold when we’re feeling unsure. Being there for each other in this way can help to develop a lifetime of gratifying companionship. 4. Increased happiness To find a little more joy in your life, turn to your happy friends. Studies have shown that socializing with happy people can rub off on you. Research also says that you can amp up your happiness quotient by actively building friendships instead of waiting for them to come to you. 5. Better overall health Medical professionals believe that meaningful friendships promote overall healthy habits because they can encourage us to swap harmful habits for healthier ones. Whether it’s a better diet, more exercise, or permission to take a well-deserved break, our friends’ influence can help lower the risk of many health problems, including high blood pressure, obesity, and depression. Looking for more ways to improve your health? Stock up on these heart-healthy foods. Embracing a rich social life can be good for your health throughout your life cycle. If you’re fortunate enough to have a dependable circle of friends – hooray for you! If you’re looking to foster new relationships, consider attending community events, volunteering, joining a faith community, or starting a new hobby where you can meet new people. No matter your age, you can always reap the many benefits of having good friends.

Mark Your Calendar! “SPRING INTO WELLNESS” HEALTH FAIR Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.

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St. Anne’s Salvatorian Campus 3800 N. 92nd Street, Milwaukee 53222 www.stannessc.org AUGUST 2021 MHL 31

SENIOR<<page 30

WHAT YOU NEED TO KNOW BEFORE PURCHASING HEARING AIDS By Dr. Douglas Kloss If you are over the age of 60, you are probably getting several pieces of direct mail that advertise the latest and greatest in hearing aid technology. You probably also noticed that there are plenty of advertisements in your local newspaper for hearing aids. Do you know why? Hearing aids are sold/dispensed by two groups, audiologists and hearing aid dispensers. All audiologists have at least a master’s degree in audiology, and many have doctoral level credentials. Hearing aid dispensers must pass a state exam to earn their license to dispense hearing aids. There is no formal training, college courses or degrees required to become a hearing aid dispenser. Hearing aids are manufactured by six major companies and several subsidiaries. There are plenty of brand names and models, but, in general, most hearing aids that are sold are manufactured by one of these six companies. However, you won’t buy hearing aids directly from these companies, as they are dispensed by local audiologists, hearing aid dispensers and large hearing aid franchises. When making the decision to investigate new hearing aids, many folks take advantage of advertised offers. Many of these offers can be misleading and tend to promise things that simply are not possible. Common themes include phony “research” studies that need people to “test” their new product, coupons for outrageous discount amounts or simply prices that are extraordinarily low. Please ask yourself: Who is paying for the expensive advertising you are seeing? Is this company in the paper every day? Do they send you direct mail on a weekly basis? You can bet you will be paying a premium price for their hearing aids. Remember, only six companies make the overwhelming majority of hearing aids. The top level hearing aids from each company are all high-quality products that can be fit successfully on most patients. There is not one hearing aid company that stands out and has “the best” hearing aids for every patient. However, there are hearing aid companies that do have technology that is “the best” for

certain hearing losses. This is where the skill of an independent audiologist who works with several of the top hearing aid manufacturers is most advantageous. Good advice for those interested in hearing aids is to get an estimate of what it would cost for the hearing aids that are recommended for you and then compare that cost with others. Forget about the $1,000 coupons, 50% discounts, phony research studies and fake evaluation periods for “new technology.” You need the final cost and the level of technology that is being recommended to make an accurate comparison. It would also be wise to find the most qualified person available to fit your hearing aids. Here is a set of questions you can ask when purchasing new hearing aids: 1) What level of technology is being recommended? Why is this level being recommended? 2) How many channels do the hearing aids have? Channels allow for greater programming and fine-tuning ability. The more channels you have, the greater the technology and ability to adjust to your needs. For example, a 16-channel hearing aid is generally more technologically advanced than a six-channel hearing aid, but the prices can be the same. You would want the 16-channel aid, not the six. You certainly don’t want to pay the same price for a six-channel aid at one establishment when you can get the 16-channel aid for the same price elsewhere. This happens often. 3) How long is the warranty? Does it include loss and damage? 4) How much are office visits? 5) Who pays for batteries? Are the hearing aids rechargeable? 6) If I return my hearing aids during the trial period, how much will it cost me? Some establishments don’t charge a fee, while others can charge hundreds of dollars. Dr. Douglas Kloss is an audiologist with Midwest Audiology Center LLC, 4818 S. 76th St., Suite 3, Greenfield, Wis. 53220. For more information, call 414.281.8300 or visit MidwestAudiology.net. By appointment only.

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Differences between MILD FORGETFULNESS AND MORE SERIOUS MEMORY PROBLEMS Chances are you’ve walked into a room and forgotten why you went there. And misplaced your keys or eyeglasses at least a few times. Many people worry about these memory lapses. They fear they’re heading toward a serious condition like Alzheimer’s disease, an irreversible brain illness.

Occasional forgetfulness is a normal part of life that becomes more common as we grow older. In most cases, it’s no cause for alarm—unless it begins to hamper daily activities. Forgetting where you left the car keys is one thing; forgetting what they do is quite another. What is mild forgetfulness? It is true that some of us get more forgetful as we age. It may take longer to learn new things, remember certain words, or find our glasses. These changes are often signs of mild forgetfulness, not serious memory problems. See your doctor if you’re worried about your forgetfulness. Tell him or her about your concerns. Be sure to make a follow-up appointment to check your memory in the next 6 months to a year. If you think you might forget, ask a family member, friend, or the doctor’s office to remind you. What can I do about mild forgetfulness? You can do many things to help keep your memory sharp and stay alert. Look at the list below for some helpful ideas. HERE ARE SOME WAYS TO HELP YOUR MEMORY: • Learn a new skill. • Volunteer in your community, at a school, or at your place of worship. • Spend time with friends and family. • Use memory tools such as big calendars, to-do lists, and notes to yourself. • Put your wallet or purse, keys, and glasses in the same place each day. • Get lots of rest. • Exercise and eat well. • Don’t drink a lot of alcohol. • Get help if you feel depressed for weeks at a time. What is a serious memory problem? Serious memory problems make it hard to do everyday things. For example, you may find it hard to drive, shop, or even talk with a friend. SIGNS OF SERIOUS MEMORY PROBLEMS MAY INCLUDE: • Asking the same questions over and over again • Getting lost in places you know well • Not being able to follow directions • Becoming more confused about time, people, and places • Not taking care of yourself—eating poorly, not bathing, or being unsafe What can I do about serious memory problems? See your doctor if you are having any of the problems listed above. It’s important to find out what might be causing a serious memory problem. Once you know the cause, you can get the right treatment.

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Many people make assumptions about aging, what it is like to grow “old”, and how older age will affect them. But as we are getting older, it is important to understand the positive aspects of aging. Research has shown that you can help preserve your health and mobility as you age by adopting or continuing healthy habits and lifestyle choices. Read on to learn about 10 common misconceptions related to aging and older adults. 1. Depression and loneliness are normal in older adults. As people age, some may find themselves feeling isolated and alone. This can lead to feelings of depression, anxiety, and sadness. However, these feelings are not a normal part of aging as growing older can have many emotional benefits, such as long-lasting relationships with friends and family and a lifetime of memories to share with loved ones. In fact, studies show that older adults are less likely to experience depression than young adults. So, when should you be concerned? It’s important to remember that older adults with depression may have less obvious symptoms or be less likely to discuss their feelings. Depression is a common and potentially serious mood disorder, but there are treatments that are effective for most people. Get Immediate Help If you are thinking about harming yourself, tell someone immediately who can help. Do not isolate yourself. Call your doctor. Call 911 or go directly to a hospital emergency room or ask a friend or family member to help you. 2. The older I get, the less sleep I need. As people age, they may find themselves having a harder time falling and staying asleep. A common misconception is that a person’s sleep needs decline with age. Older adults need the same amount of sleep as all adults — 7 to 9 hours each night. Getting enough sleep keeps you healthy and alert. Adequate

sleep can also help reduce your risk of falls, improve your overall mental wellbeing, and have many other benefits. 3. Older adults can’t learn new things. Not true! Older adults still have the ability to learn new things, create new memories, and improve their performance in a variety of skills. While aging does often come with changes in thinking, many cognitive changes are positive, such as having more knowledge and insight from a lifetime of experiences. older woman playing the pianoTrying and learning new skills may even improve cognitive abilities. For example, one study found that older adults who learned quilting or digital photography had improved memory. Seeking out new social connections with others and engaging in social activities, such as a dance class or book club, can keep your brain active and may also boost your cognitive health. 4. It is inevitable that older people will get dementia. Dementia is not a normal part of aging. Although the risk of dementia grows as people get older, it is not inevitable, and many people live into their 90s and beyond without the significant declines in thinking and behavior that characterize dementia. Occasionally forgetting an appointment or losing your keys are typical signs of mild forgetfulness, which is very common in normal aging. Nevertheless, you should talk with a doctor if you have serious concerns about your memory and thinking, or notice changes in your behavior and personality. These problems can have a range of different causes, some of which are treatable or reversible. Finding the cause is important for determining best next steps. 5. Older adults should take it easy and avoid exercise so they don’t get injured. As you age, you may think exercise could do more harm than good, especially if you have a chronic condition. However, studies show that you have a

lot more to gain by being active — and a lot to lose by sitting too much. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Almost anyone, at any age and with most health conditions, can participate in some type of physical activity. In fact, physical activity may help manage some chronic conditions. Exercise and physical activity are not only great for your mental and physical health, but can help keep you independent as you age. Tai Chi and similar mind and body movement practices have been shown to improve balance and stability in older adults and this can help maintain independence and prevent future falls. Learn more about how exercise and physical activity can improve your health. 6. If a family member has Alzheimer’s disease, I will have it, too. A person’s chance of having Alzheimer’s disease may be higher if he or she has a family history of dementia because there are some genes that we know increase risk. However, having a parent with Alzheimer’s does not necessarily mean that someone will develop the disease. Learn about your family health history and talk with your doctor about your concerns. Environmental and lifestyle factors, such as exercise, diet, exposure to pollutants, and smoking also may affect a person’s risk for Alzheimer’s. While you cannot control the genes you inherited, you can take steps to stay healthy as you

age, such as getting regular exercise, controlling high blood pressure, and not smoking. 7. Now that I am older, I will have to give up driving. As the U.S. population ages, the number of licensed older adults on the road will continue to increase. The Federal Highway Administration (FHWA) recorded a record-high 221.7 million licensed drivers in the U.S. in 2016, including 41.7 million — or almost one in five — who are 65 years or older. Older woman in her car backing out of a parking spotNatural changes can occur with age that may affect a person’s ability to drive, like having slower response speed, diminished vision or hearing, and reduced strength or mobility. The question of when it is time to limit or stop driving should not be about age, rather, it should be about one’s ability to drive safely. These questions may help you determine if you or a loved one needs to limit or stop driving. Talk with your doctor if you have any concerns about your health and driving. 8. Only women need to worry about osteoporosis. Although osteoporosis is more common in women, this disease still affects many men and could be underdiagnosed. While men may not be as likely to have osteoporosis because they start with more bone density than women, one in five men over the age of 50 will have an osteoporosis-related fracture. By age 65 or 70, men and women lose bone mass at

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the same rate. Many of the things that put men at risk are the same as those for women, including family history, not enough calcium or vitamin D, and too little exercise. Low levels of testosterone, too much alcohol, taking certain drugs, and smoking are other risk factors. .9. I’m “too old” to quit smoking. It doesn’t matter how old you are or how long you have been smoking, quitting at any time improves your health. Smokers who quit have fewer illnesses such as colds and the flu, lower rates of bronchitis and pneumonia, and an overall better feeling of well-being. The benefits of quitting are almost immediate. Within a few hours, the carbon monoxide level in your blood begins to decline and, in a few weeks, your circulation improves, and your lung function increases. Smoking causes an immediate and long term rise in your heart rate and blood pressure, but quitting can lead to a lowering of heart rate and blood pressure over time. Quitting smoking will also lower your risk of cancer, heart attack, stroke, and lung disease. Quitting will also reduce secondhand smoke exposure to other family members or caregivers in the home. It is never too late to reap the benefits of quitting smoking and setting a healthy example for your children and grandchildren. 10. My blood pressure has lowered or returned to normal, so I can stop taking my medication. High blood pressure is a very com-

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mon problem for older adults — especially those in their 80s and 90s — and can lead to serious health problems if not treated properly. If you take high blood pressure medicine and your blood pressure goes down, it means the medicine and any lifestyle changes you have made are working. However, it is very important to continue your treatment and activities long-term. If you stop taking your medicine, your blood pressure could rise again, increasing your risk for health problems like stroke and kidney disease. Talk with your doctor about possibilities for safely changing or stopping your medication. Emotional Benefits of Exercise Why Is Physical Activity Important? ]Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. Research has shown that exercise is not only good for your physical health, it also supports emotional and mental health. You can exercise with a friend and get the added benefit of emotional support. So, next time you’re feeling down, anxious, or stressed, try to get up and start moving!

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SENIOR’S ON THE MOVE The average person moves 7 times in their lifetime and moving has been rated one of the most stressful experiences of life. You may want to do it yourself or hire a professional. Consider the cost if you do it yourself. There is insurance, gasoline for the truck, the value of your time and effort. If you choose a professional mover you need to research that company before you agree to their services. We’ve all heard stories of disreputable moving companies. If you are considering moving to another home here are some helpful tips you should keep in mind. If you choose a professional mover be sure to consult two or three reputable companies and always get a written estimate. Start by asking friends and family who they have used and if it was a good experience. You should also contact the Better Business Bureau to make sure you are dealing with a reputable company. You need to know if the mover is properly insured. If a worker doesn’t have workman’s compensation and is injured on your property you may be liable for his injuries. The next thing you need to do is get a written estimate. It is very important to have a company representative visit your home and give you a written estimate. If a representative tries to talk you out of a written estimate do not use that company. Movers are legally bound within limits to their estimate. If they avoid giving you an estimate find another mover. If you label all the belongings that are to be moved this will help you to receive consistent bids from potential movers.Do not get an estimate too far in advance of the move. Prices can change and you might change your mind about certain services and possessions to be moved. Don’t wait until the last minute either. Give at least two weeks advance to the movers. Keep in mind most people move during the summer. Sometimes a mover needs a reservation well in advance of the busiest summer weeks. Once you decide on a mover you should sign a contract showing a specific price. Be sure to understand the amount of insurance that is provided by the mover before you sign a contract. Take the time to examine every document that is put before you and make sure

you understand what it means. If you have access to the internet or a library try to research what the law requires of moving companies. You’ll be better prepared to ask the right questions. You can even hire a Senior Move Manager or a Moving Coordinator to take care of all the moving details for you. This person can handle your move from assessing your belongings to decorating your new home. The National Association of Senior Move Managers has guidelines for many of these professionals. If you find the thought of a move overwhelming you may want to consider contacting a Move Manager. Whether you make the move on your own or use a professional company you need to downsize your possessions. Sort through your belongs and eliminate what you no longer need. Start with the least used rooms and areas. Sort a few hours at a time or you might become overwhelmed. You should prepare a floor plan of your new home showing each room and the placement of furniture. Make a note of outlets, windows, and doors. Take measurements of your furniture. This will help you determine what belongings you will keep. Give the remaining items to family, friends, or local charities. Be sure to make a schedule for family and friends to pick up the items. Clearly label all items to be moved using a different colored sticker for each room. This will make it a lot easier to place the item in the proper box for the move. On moving day have your family or friends help out even if you have hired professional movers, you may need to put them in charge if you find you need to take a rest from all the activity. Be sure to give the movers the floor plan with furniture placement. This will prevent confusion at your new home. Have an overnight bag packed a few days in advance of the move. This bag should have all your medications, checkbook, traveler’s checks if you are moving a distance or cash, keys, phone numbers, address book, jewelry, toiletries, night clothes, day clothes and anything important you need to have close to hand on moving day. If you are moving a distance make sure family and friends have a copy of the route and schedule including all stops you will be making.

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Skin Self-Exam The best time to do this exam is after a shower or bath. You should check your skin in a room with plenty of light. You should use a full-length mirror and a hand-held mirror. It’s best to begin by learning where your birthmarks, moles, and other marks are and their usual look and feel. Check for anything new: • New mole (that looks different from your other moles) • New red or darker color flaky patch that may be a little raised • New flesh-colored firm bump • Change in the size, shape, color, or feel of a mole • Sore that does not heal Check yourself from head to toe. Don’t forget to check your back, scalp, genital area, and between your buttocks. • Look at your face, neck, ears, and scalp. You may want to use a comb or a blow dryer to move your hair so that you can see better. You also may want to have a relative or friend check through your hair. It may be hard to check your scalp by yourself. • Look at the front and back of your body in the mirror. Then, raise your arms and look at your left and right sides. • Bend your elbows. Look carefully at your fingernails, palms, forearms (including the undersides), and upper arms. • Examine the back, front, and sides of your legs. Also look around your genital area and between your buttocks. • Sit and closely examine your feet, including your toenails, your soles, and the spaces between your toes. By checking your skin regularly, you will learn what is normal for you. It may be helpful to record the dates of your skin exams and to write notes about the way your skin looks. If your doctor has taken photos of your skin, you can compare your skin to the photos to help check for changes. If you find anything unusual, see your doctor. For more information visit http://www.cancer.gov/

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

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EMPOWERING INDIVIDUALS TO MAKE INFORMED CHOICES SERVICES Information & Assistance Long-Term Care Options Counseling Aging Services Caregiver Support Home Delivered Meals Specialized Transportation Determination of Eligibility for WI Long-Term Care Programs Adult Protective Services Elder & Disability Benefits Counseling Health Promotion Workshops

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5 Ways to Volunteer from Home All you need is a little resourcefulness and creativity. 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 – with a CapTel phone to ensure you catch every word of your pen pal’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 you’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 disabilities. 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 children’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 you’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 you’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. That’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

Keeping Your Brain Young You can improve your brain function with games, exercise, good nutrition and socializing. Making the right choices for your lifestyle can directly influence your brain function today and in the future.

Aging leads to a certain amount of brain cell loss, which can affect the ability to remember. As we age, our brains produce less of certain chemicals which help the brain function to its best ability. This “slowing down” of mental function is normal, but it also can be countered, improving your brain’s natural function and reducing memory loss. You can improve your brain function with games, exercise, good nutrition and socializing. Making the right choices for your lifestyle can directly influence your brain function today and in the future. Healthy Tips for Keeping Your Brain Young Physical Exercise A professor from the University of Illinois has conducted studies to prove people who exercise and live an active lifestyle have sharper brains then those who are inactive. These studies even showed those people who were in physical decline were able to sharpen their brain after starting an exercise program. Mental Exercise Researchers encourage older adults to play bridge, chess and poker. Also, crossword puzzles are a great way to stimulate your brain. Try to mix up your brain exercise games by not playing the same games or puzzles over and over again. Good Nutrition According to the Alzheimer’s Association, a diet rich in dark vegetables and fruits and low in fat may help to protect brain cells. A good rule of thumb for your diet is making your plate as colorful as possible. Laugh More Laughter has multiple benefits including stress relief, lowering blood pressure and improving brain function. Laughing stimulates both sides of the brain to enhance learning and ease muscle tension. Rent a funny movie or stay in and watch old “I Love Lucy” re-runs. Socialize Studies have shown that staying socially active with friends can improve brain function and reduce dementia. Engage with others verbally by picking up the phone and conversing for 15 minutes. Join bridge clubs, take dance lessons or go to dinner with a group of friends. Give Your Life a Soundtrack Your brain gets a mental workout when you stream your favorite playlist. Not only can listening to music help you feel more alert, but it also can boost your memory and mood. One reason is that there’s a math to music and how one note relates to the other. Your brain has to work to make sense of this structure. This is especially true for music you’re hearing for the first time.

New Community, Same You Living at Clement Manor is not the traditional senior living experience. With independent and assisted living options as well as a variety of included amenities, it’s HDV\ WR ȴ QG DQ H[SHULHQFH WKDW ZRUNV IRU \RX 6FKHGXOH D )5(( WRXU WR VHH ZK\ ZH WDNH VR PXFK SULGH LQ RXU customizable senior living.

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Agni can burn in different ways and that affects how well we digest, absorb, and integrate nourishment from food. A Allowing the agni to rest is important, too. When food is taken too soon after a meal (within one to three hours) or too late in the evening, digestion of your previous meal is disrupted. This can result in a residue of incompletely digested food that becomes fodder for toxic build up. The whole system benefits from a long intermission overnight, allowing the digestive cycle to come to full circle with elimination in the morning. To support this natural timing, the best aid is a cup of warm water first thing upon waking. Food choices are important and so is a regular routine around eating and sleeping. The practice of rituals around daily cycles helps to calm the mind and nervous system. Eating meals around the same time every day and maintaining a healthy sleep cycle most of the time is a soothing antidote to stressful schedules and fastpaced lives.

BREAK<<page 16 curve we saw that wakeful rest replay was compressed in time, frequent, and a good predictor of variability in learning a new skill across individuals,” said Dr. Buch. “This suggests that during wakeful rest the brain binds together the memories required to learn a new skill.” As expected, the team discovered that the replay activity often happened in the sensorimotor regions of the brain, which are responsible for controlling movements. However, they also saw activity in other brain regions, namely the hippocampus and entorhinal cortex. “We were a bit surprised by these last results. Traditionally, it was thought that the hippocampus and entorhinal cortex may not play such a substantive role in procedural memory. In contrast, our results suggest that these regions are rapidly chattering with the sensorimotor cortex when learning these types of skills,” said Dr. Cohen. “Overall, our results support the idea that manipulating replay activity during waking rest may be a powerful tool that researchers can use to help individuals learn new skills faster and possibly facilitate rehabilitation from stroke.” CHECKLIST<<page 9 In addition to following up on your child’s ability to see clearly, it is just as vital to take precautions to prevent sight-threatening accidents. “Young children should be taught the proper way to use and carry pencils, combs, scissors, and other sharp objects,” warns David Scheidt, OD, past president of the Milwaukee Optometric Society and a continuing education conference lecturer. “Point out potential hazards in everyday life, like long fingernails, the burst of steam when opening a bag of microwave popcorn, and soda bottle caps that can fly off at speeds of up to 350 mph. And, never, ever let a child play with fireworks or projectile-like toys. . . . It only takes one accident for your child to lose their eyesight for a lifetime.” Older students are more likely to be involved in classes that could threaten vision. “Stress the importance of following safety instructions during chemistry, woodshop and metalworking. Regular glasses or contact lenses cannot protect against flying chips or fragments, sparks, fumes, or splashes of toxic fluids,” says Freedman. Your child should always read tool and chemical instructions, wear safety glasses or goggles when indicated, and be familiar with methods of treating injuries, like patching or flushing the eye out with water, and seeking emergency care. Keep your child’s eye safety in mind outside of the classroom as well. “More than 33,000 sports and recreation-related eye injuries happen to children under age 16 each year,” advises Rhode, who has two older children. “What’s really unfortunate is that 90 percent of these injuries could have been avoided if the parent had ensured that their child was wearing polycarbonate protective eyewear.” This is especially important for parents of boys who engage in Nerf, paintball and Airsoft BB gun activities. Ferguson concludes by saying, “Take time to talk to your child about the importance of eye exams and eye safety—you may be saving his or her vision for a lifetime.” The doctors quoted in this article have provided medical, surgical and laser services to more than 185,000 area residents at Eye Care Specialists’ offices in West Allis, Wauwatosa, and downtown Milwaukee. They have also received special recognition for their pediatric care skills and been named “Top Doctors” by both Milwaukee and MKElifestyle magazines. Visit their extensive educational website at www.eyecarespecialists.net for more information about common eye care conditions, including cataracts, glaucoma, diabetes, macular degeneration, and dry eye disease. AUGUST 2021 MHL 45

LUNGS<<page 21

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are excreted. From a Chinese Medicine perspective, the Lung (5) is primarily responsible for physical vitality and is said to govern our life energy or Qi. Strong Lung energy manifests as strong physical vitality, a strong voice, a strong emotional body and a healthy ability to detoxify. Our ‘life force’ is more pure and vibrant when our lungs are healthy. Emotionally, the Lung is nourished by respect. Deeply exploring what we value and expressing these values in the world open us to the energy of the Lung. Our lungs cradle our heart. Grief, heartbreak and emotional pain are all held deep within the heart and lungs. When we are fearful, we hold our breath, when we are physically hurt, our breath constricts and goes shallow, and when we are stressed, we struggle to breathe deeply. When we panic, our breath is shallow, yet we can resolve our panic with breathing deeply. When we feel safe and when we relax, our breathing deepens. As we can see, our emotional state directly effects our breathing. Our lungs have been vulnerable over the past few years. We are faced with an urgency like never before to understand the larger meaning of this very real threat to our survival, to do what it takes to clean up and revitalize our “Lungs”. The ‘Lungs of the Earth’ and our lungs are intricately connected. In fact, they are inseparable. At this time in history, I believe we must alter our behaviors and our ways of life by making them more sustainable and supportive to life and health. There is an urgency to revitalize, regenerate and transform our current situation into one that is healthy and whole. We must question our collective values and reflect whether they align with our intrinsic ones. We need to begin to live from Soul-centered, ‘intrinsic values’, (6) rather than extrinsically defined ones like money and status, which have no true worth. Our identification and aggrandizement of these are at the root of all of our problems today. The crisis of our times is a result of decades of complacency and unconsciousness. Our very survival depends upon us becoming conscious and living out of behaviors that align with intrinsic values. This is the stuff of all religions on Earth. The unconscious inertia of society has led to the collective disease of our lungs. For us to heal the crisis we are in will take much more than a quick fix. We must all do our part to become conscious. Humanity’s very survival depends on it. I urge and encourage you to ask yourself some core questions about what you value, what you respect, how lightly you live on this planet, how much you contribute to pollution, both inner and outer, what you consume and how these choices effect your health and the health of the planet? Our unattended shadow material (7) also pollutes our health. Do we have the courage to work through and transform these aspects so we can become more whole? I encourage you to attend to the energy and the symbolic meaning of the Lungs. Throughout history, the best Medicine has always been to become more conscious and awaken to deeper levels of meaning. We must all do our part to heal the suffering in our world and make it whole again. Links: 1.2019-2020 Australian Bushfires - Center for Disaster Philanthropy 2.A Timeline of COVID-19 Developments in 2020 (ajmc.com) 3.Himalayas Visible for First Time in 30 Years Due to Lockdown - Videos from The Weather Channel | weather.com 4.Prana - Wikipedia 5.The Lung in Chinese Medicine | Meridian Press 6.The Ommani Center | Bookstore 7.https://en.wikipedia.org/wiki/Shadow_(psychology) ©Aug2021 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of Becoming Real: Reclaiming Your Health in Midlife (2nd Edition), Medial Press, 2014. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms.

HABITS>>page 27 ties. Strength exercises include lifting weights or using resistance bands. They can increase muscle strength to help with activities such as carrying groceries or lifting grandchildren. Balance exercises can help prevent falls—a major health risk for older adults. Stretching, or flexibility exercises, can give you more freedom of movement for bending to tie your shoes or looking over your shoulder as you back out of the driveway. “Even if you haven’t been active previously, it’s important to get started and stay active,” says Dr. Richard J. Hodes, director of NIH’s National Institute on Aging. “We know that people want to live independently for as long as they possibly can. By exercising regularly and including more physical activity in their daily routine, older people can preserve their physical function, which is key to doing the everyday things they want to do.” 46 MHL AUGUST 2021

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Your Sense Of Taste There are tiny taste buds all over your mouth—on your tongue, in your throat, even on the roof of your mouth. What we call “flavor” is based on five basic tastes— sweet, salty, bitter, sour, and tangy. How food smells also makes up its flavor. When food tastes bland, many older people try to improve the flavor by adding more salt or sugar. This may not be healthy, especially if you have medical problems like high blood pressure or diabetes (high blood sugar). When food doesn’t taste right, you may not eat the foods you need to keep you healthy. This can cause health problems such as: Weight loss Social isolation Depression Eating food that is good for you is important to your health. If you have a problem with how food tastes, be sure to discuss it with your doctor. What Causes Your Sense Of Taste To Change? There are many things that can cause you to lose your sense of taste. Most of the time, you can do something to regain taste. Some medications can change the way food tastes. These include some antibiotics and medicines to lower cholesterol and blood pressure. Other medications can make your mouth dry. Having a dry mouth can cause food to taste funny and make it hard to swallow. If you think a medicine is changing how your food tastes, talk to your doctor before you stop taking your medicine. Gum disease, dentures, and some infections can leave a bad taste in your mouth that changes the way food tastes. You may prevent this problem by brushing your teeth, flossing, and using mouthwash. If you have a bad taste in your mouth that won’t go away, talk to your dentist.

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

Know what you want from your hearing a

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

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

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

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

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