Modern Health and Living January 2022 by Modern Health and Living

MHL

MODERN HEALTH AND LIVING

January 2022 - fREE PUBLICATION

Est 1992

Start 2022 Happy and Healthy The 4 Best Diets for Longevity (and Why They Work) How to Boost Your Immune System This Winter mindful meditation Tips For boosting overall health Senior living: health and fitness

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

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EDITORS NOTE Happy New Year! I hope you had a wonderful holiday season and have started off the new year with health and good cheers. And Health is the name of the game with this publication. In January, we find ourselves looking at getting a new start. We search for ways to better ourselves and usually our health, both physical and mental, is at the top of our list. What is Dry January? “Dry January” is a month when many people voluntarily stop drinking alcohol after the excesses of December and start the new year on a sober, clearer, more refreshed and healthy note. Some participants even like to get an early start. But there is also Mindful January. This idea creates a balance to the Dry January. Diets are also huge on the lets start the new year right list. Which diet? What will actually work for me? How do I even start to look? And Last but now least, exercise. How does everyone want to stay active and how does age play in. Well, I’m glad you joined us. In this edition, we try to give you some great ideas to look and feel, well GREAT! And why not talk about the weather. With this winter starting out with great temperatures, it has finally come to snow, mittens and layering up. This does not mean we should go into complete hybernation. We need that Vitamin D. I encourage you to get out there, bundle up and get some rays when available. Happy 40th to my BFF Laura! Until next month...have a healthy start to the new year.

AmandaLewis MHL

MODERN

January 202 2 - fREE PUBLICA

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Est 1992

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JANUARY 2022 EDITION

Start 2022 Ha ppy and Healthy

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The 4 Best Die

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distribution manager Jerry Kornowski Marlys Metzger travel editor Barry Lewis founder

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Get Active as a family Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight. Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity. Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight. If this sounds like a lot, consider that eight to 18 year old adolescents spend an average of 7.5 hours a day using entertainment media including TV, computers, video games, cell phones and movies in a typical day, and only one-third of high school students get the recommended levels of physical activity. To increase physical activity, today’s children need safe routes to walk and bike ride to school, parks, playgrounds and community centers where they can play after school, and activities like sports, dance or fitness programs that are exciting and challenging enough to keep them engaged. Let’s Move! aims to increase opportunities for kids to be physically active, both in and out of school and to create new opportunities for families to move together. Active Families: Engage in physical activity each day : a total of 60 minutes for children, 30 minutes for adults. Active Schools: A variety of opportunities are available for schools to add more physical activity into the school day, including additional physical education classes, before–and afterschool programs, recess, and opening school facilities for student and family recreation in the late afternoon and evening. Active Communities: Mayors and community leaders can promote physi-

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cal fitness by working to increase safe routes for kids to walk and ride to school; by revitalizing parks, playgrounds, and community centers; and by providing fun and affordable sports and fitness programs. Let’s Move! supports the Presidential Active Lifestyle Award (PALA+) challenge, which helps individuals commit to regular physical activity and healthy eating -- and rewards them for it. The challenge is for anyone, from students to seniors, but it’s geared toward people who want to set themselves on the road to a healthier life through positive changes to physical activity and eating behaviors. For kids and teens (that’s anyone between 6 and 17 years), your goals are: Physical activity: You need to be active 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (girls’ goal: 11,000; boys’ goal: 13,000). Healthy eating: Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs. For adults (that’s anyone aged 18 and older), your goals are: Physical activity: You need to be active 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks. As an alternative, you can count your daily activity steps using a pedometer (goal: 8,500). Healthy eating: Each week, you’ll also focus on a healthy eating goal. There are eight to choose from, and each week you will add a new goal while continuing with your previous goals. By the end of the six weeks, you’ll be giving your body more of the good stuff it needs. JANUARY 2022 MHL

What Are The Seven Worst Foods to Consume Before a Workout? So, as a nutritionist, pre workout nutrition has probably been one of the biggest areas that I see people make a lot of common mistakes. Even if you’re in a caloric deficit, even if you’re hitting your macros and doing all the things. There is a lot of room for improvement with respect to what foods you eat before a workout. And in today’s video, we’re going to get into the seven absolute worst foods that you should not be eating. Christine Hronec, an award-winning chemical engineer and three-time champion fitness competitor, nutrition, and exercise expert is available for interviews. 1. High fiber vegetables So, I specifically made the family of cruciferous vegetables. You guys have heard me talk about all of the benefits of cruciferous vegetables for a lot of other reasons in other videos. I’m talking about cabbage, brussel sprouts, Bok choy, broccoli, and

cauliflower. All of those things in that real house and these ingredients contain sulfur containing compounds. When I say sulfur, think of the smell of rotten eggs. Now, these sulfurs contain compounds that have fantastic anti-cancer properties. They have fantastic properties for hormone balance. However, it can cause some serious gas in certain individuals. And I would say the percentage of people, it’s definitely less than half might be up to a third of people, but just know that it can cause some very uncomfortable gas. There’s also an agent in there called Raffinose which also causes gas as well. So, if you consume them for other properties and benefits, that’s fine. I would not advise them specifically right before you work out. 2. Sports drinks I’m talking about things like Gatorade and Power Aid Specifically, Gatorade was actually invented in 1965,specifically for the University of Florida Gators to help players replenish lost carbohydrates and electrolytes from football training camps in the summertime. The average person who is just doing a weight training session for 45 minutes to an hour, is not training anywhere near the volume or intensity that is going to cause electrolyte loss. Not only are you not losing electrolytes, they tend to be very, very high in sugar. 3. A high fat meal Now fat is great. It has allot of benefits. However, when you think of dietary fat, I want you to think of slow digestion. And when digestion is slow, your body is not able to access the nutrients that it needs. When you think of pre workout nutrition, you want to prime your body to have access to the nutrients it needs to keep you energized, to give you fuel, to be powerful. And fat is going to pause ands low down that process and do the exact opposite of what you think you want. So, fat is not ideal before a workout, simply because it slows down digestion. 4. Beans While beans and the wholelegume family have a lot of great benefits such as being a good source of fiber, a decent source of protein. Good nutrients, the problem with that is they tend to ferment in the gut based off of their chemical composition. And as a result of that, that is going to cause gas. It is that fermentation breakdown of beans and even hummus which contains beans. Things you do not want to consume before a workout. If you consume anything that contains beans, you want to time it so that it is at least four hours before a workout. 5. Carbonated beverages So, sodas, fizzy waters, sparkling water, all of those things. They’re great, they’re WORKOUT>>page 47

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The 4 Best Diets for Longevity (and Why They Work) By Jaime Osnato If you’re looking to overhaul your eating plan, start by adopting one of these best diets for longevity. There’s no dearth of diets out there. But if your goal is to ward off chronic diseases and live a longer, healthier life, certain diet plans rise above the rest. Here, registered dietitian Amanda Holtzer, RD, dishes on the four best diets for longevity to help keep you hale and hearty into your golden years. 1. The Mediterranean Diet “As a dietitian, if I had to choose one ‘diet’ to encourage my patients to follow, it would be the Mediterranean diet,” Holtzer says. Not exactly a “diet” — it doesn’t restrict calories nor was it designed for weight loss — the Med diet is simply a pattern of eating followed by people who live in the countries bordering the Mediterranean Sea, she explains. How It Works In the Mediterranean diet, plants — including fruits, vegetables, beans, legumes and whole grains — make up most of your diet, Holtzer says. Fish, dairy, eggs and poultry are enjoyed in moderate amounts while red meat, refined sugars and processed foods are very limited. “The Mediterranean diet is also big on healthy fats, but not in a restrictive, keto-

ish, eat-tons-of-fats-and-no-carbstype of way,” Holtzer says. “Rather, it encourages us to incorporate more polyunsaturated fats in the form of extra-virgin olive oil, avocados, nuts and seeds.” Why It Promotes Long-Term Health “Because of its emphasis on plants, the Mediterranean diet is extremely high in antioxidants and anti-inflammatory foods,” Holtzer says. “Since inflammation is the root of many chronic diseases (think: diabetes, obesity, heart disease and cancer), it stands to reason that this diet is excellent for disease prevention and overall health.” Specifically, the inclusion of healthy fats may serve a protective function for your heart. In fact, an April 2020 study in the Journal of the American College of Cardiologyfound that having just a 1/2 tablespoon of olive oil daily (in place of an animalbased fat like butter) is linked to a lower risk for heart disease. Similarly, research shows that the Mediterranean diet is linked to improved cardiovascular risk factors such as high blood pressure and cholesterol, per an April 2020 meta-analysis in The BMJ. What’s more, “the high fiber content of this diet promotes blood sugar stabilization (a key for diabetes prevention) as well as digestive regularity, which can serve to prevent many diseases, including but not limited to high cholesterol, constipation, irritable bowel syndrome and ulcerative colitis,” Holtzer says. Plus, the Mediterranean diet, which encourages eating lower-calorie foods (like fruits and vegetables), can support weight loss, Holtzer says. Case in point: A March 2019 review in Nutrients found that the Med diet is associated with weight loss, lower body mass index and smaller waist. 2. The Blue Zones Diet Another one of my personal favorites is the Blue Zones diet,” Holtzer says. “Again, this isn’t really a diet, so much as a way of life for certain regions of the world.” This healthy form of eating is inspired by the five blue zones — Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California — places in the world with the longest lifespans and the lowest rates of chronic disease. These “longevity hotspots” were identified by Dan Buettner, the founder of Blue Zones. In his research on centenarians (people who live to the age of 100 or older) Buettner noticed certain lifestyle trends in these five regions that seemed to account for the inhabitants’ long, healthy lives, Holtzer says. He pinpointed nine specific habits that these regions commonly shared — referred to as the Power 9 — which include tenets such as moving naturally, having a sense of purpose, putting family first and nurturing social relationships, Holtzer says. Diet is also a central focus of the Blue Zones way of life. DIET>>page 20

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JANUARY 2022 MHL

Eye MDs Review Top 10 Reasons to Take Care of Your Eyes

Start the New Year Right by Investing in Your Sight By Cheryl L. Dejewski Often, people are hesitant to make an appointment to have their eyes checked— even when they know they have a problem. That’s when friends and relatives can play a vital role. You may recognize that someone’s failing vision is preventing them from enjoying hobbies or performing daily tasks. By arming that person with information and support, you can help them to avoid isolation, injuries, depression and even blindness. To help you help others (or even yourself) to see life to the fullest, we asked the doctors at Eye Care Specialists, one of the foremost ophthalmology practices in the Midwest, to provide an overview of some of the top reasons not to delay taking care of your eyes. You may find the following points motivating for scheduling an eye appointment in the New Year. 1. “Improving vision can have a substantial impact on task performance and quality of life. Researchers in one study found that even with just modest visual improvement (as achieved with new eyeglass prescriptions), participants could read, write, use the telephone, watch TV, and play cards better. They also reported less psychological distress (such as worry and frustration). And, new glasses increased social interaction in terms of visiting friends and participating in group activities,” notes Mark Freedman, MD, senior partner with 32+ years of experience at Eye Care

Specialists, one of Wisconsin’s leading ophthalmology practices. 2. Taking good care of your eyes may actually boost your attitude. For example, one study found that removing a cloudy cataract and improving vision can also increase the amount of light and color which enters the eye, thus positively impacting cortisol, melatonin and mood levels. 3. Just about everyone can benefit from improved vision. “Within our own practice, we have long believed in the importance of providing the best possible vision to all patients—even those mislabeled too old, depressed, confused or cognitively impaired to benefit. Family members, caregivers, and patients themselves often report positive changes in demeanor and ability to communicate following cataract removal,” says Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center and a partner at Eye Care Specialists. “In fact, a study presented at an Alzheimer’s Association International Conference demonstrated that both dementia patients and their caregivers benefit when a patient’s vision is improved. Most notably, patients who needed and underwent cataract surgery were more mobile, functioned better, and demonstrated slower memory decline than those who needed cataract surgery but did not have it.” 4. You may lengthen your life. Research from the Blue Mountains Eye Study in Australia found that people who had surgery to remove a cataract live longer than people who don’t have their cloudy vision improved. Possible factors for the positive benefit include: improved physical and emotional well-being after surgery, increased optimism, greater success living independently, fewer hip fractures and serious injuries from falls, and better ability to comply with taking prescription medications. 5. “Studies have shown that undiagnosed and untreated cataracts and glaucoma can greatly increase the risk of having a car accident. For example, glaucoma can reduce peripheral vision (causing a “tunneling” effect) without damaging central vision. This means that many people who have glaucoma are able to pass the current vision test used for a driver’s license in most countries. Known as the visual acuity test, this test only checks a driver’s straight-ahead distance vision. But crisp vision isn’t enough to be safe behind the wheel. Drivers also need good peripheral vision in order to assess and keep up with traffic flow, stay in the proper lane, and detect stop lights, pedestrians, vehicles and other obstacles. Fortunately, prompt detection and treatment of eye problems can help keep drivers, their passengers, and other people on the road safe. For example, one study showed that people who have their cataracts removed and replaced with implants have half the car accident risk of those who don’t have surgery,” notes Daniel Ferguson, MD, an eye care specialist with thousands of cases under his surgical cap, including laser treatment for glaucoma. VISION>>page 41

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subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia. 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 it is too difficult for them. Socialization is important to remain engaged. Isolation can be decreased with visits from family and friends, attending events, going to senior centers, or connecting with others through Facebook or Skype. Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing Diet and companionship hand-in-hand. chronic diseases such as diabetes or high bloodgo pressure can help slow the progression. Decrease stress familiarofroutines and environments. doesn’t cause The stresses andwith challenges taking care of someone dayStress in and day out, notdeto mentia, but can worsen the symptoms. mention all the other crazy things life sends our way, can tax even the strongest of Medication may help improve mental function, mood, or behavior. For some, the hearts. drugs (Aricept), tacrine rivastigmine (Exelon), andone galantamine For donepezil example, did you know that(Cognex), heart disease causes approximately woman’s (Razadyne) are helpful to delay some of the symptoms of mild to moderate demendeath every minute? tia.It’s Memantine (Namenda), may be prescribed for treatment of moderate to severe important to maintain a healthy lifestyle and diet to sustain a healthy heart. In Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be preaddition, according to Dr. Carolyn Clevenger, president of the Gerontological AdscribedPractice to treat depression, excessive anxiety, or hallucinations. vanced Nurses Association,

AN ACTIVE HEART IS A HEALTHY HEART

people who remain active throughout their lives, experience a shorter decline at the end of their lives. Family Caregivers may use some of the following techniques to keep seniors active and engaged: 01. Stimulate the mind by doing a puzzle a day. Cards and other games are additional ideas. 02. Older adults who are homebound or in care communities can still give back. Suggest your loved one be a greeter at church. If they sew or knit, they can make blankets for the animal shelter or baby hats for the local hospital. 03. Share a meal. Make plans to eat a meal regularly with your senior loved one. If you’re not able, suggest they dine with friends at a local senior center. One of the biggest risks to a senior’s overall health is poor diet. Diet and companionship go handin-hand. “When you eat with others, appetite is better and emotional well-being is improved,” said Dr. Clevenger. At Home Instead Senior Care of Milwaukee, we work with families to meet the care needs of each individual – whether recovering from a heart attack, living with congestive heart failure, or simply needing a little extra help to continue living independently. For more information, call us at 414-882-5464.

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If you own a small business and can’t afford advertising, we have a solution for you. We are looking for people to deliver MHL to 10-15 places once a month in exchange for advertising space in this paper. It takes approximately 1-2 hours to make these drop offs and we will select the distribution points to be in your area.

Call for details. 414-659-6705 MARCH 2017 MHL 27

JANUARY 2022 MHL 13

8 Ways to Incorporate More Greens into Your Diet

Freshen up your favorite dishes with leafy greens. Trying new ways to incorporate more greens into your diet can help you get more vitamins, minerals, and fiber.Leafy green vegetables are some of the healthiest foods you can add to your diet. They’re rich in vitamins, minerals, fiber, antioxidants, and phytonutrients and are associated with lowering the risk of cancer and heart disease.

But some days, you might not feel like a standard salad or sauteed greens. If you want to enjoy the health benefits of leafy greens without making mealtime feel like a chore, it’s worth brainstorming some new ways to add more greens into your diet. Or, let us do the brainstorming for you! Here are eight ways to incorporate more greens into your diet: Make a green smoothie A little fruit, a little plant milk or juice, and a handful of spinach or kale are all you need to make a refreshing, healthy frozen treat! Get inspired by these nine green smoothie recipes. Add them to a frittata To give your breakfast a green boost, try making a frittata full of spinach, chard, or other leafy green of choice. People who prefer plant-based foods can join in the fun, too, with a tofu frittata! Roast some kale chips Like potato chips, you can’t just eat one of these crispy kale chips. Season them however you like — try shaking on some garlic powder, onion powder, turmeric, dried herbs, or whatever else you want to try! Stir them into soups Another magical way to make greens “disappear” is to chop them up and toss them into your favorite soups. Try a white bean and kale soup, spinach and chickpea soup, or winter vegetable soup! Puree them into pesto Pesto is a fresh, herbaceous way to fit in some extra greens. A handful of spinach, some basil leaves (or parsley if you aren’t a basil fan), garlic, olive oil, lemon juice, salt — toss it all in a blender or food processor, and you’re set! Stuff them into sandwiches/wraps Leafy greens can fit into almost any type of wrap or sandwich (except maybe the classic PB&J). A hummus wrap, chickpea avocado sandwich, or standard breakfast egg sandwich are all great choices to add lettuce or spinach to. Include them in your favorite pasta dishes Pasta and leafy greens go together so well! Try a “Super Greens” pasta, or chop up any leafy green and toss it in your favorite recipe, from baked ziti to pasta primavera. Try lettuce wraps Save yourself carbs and fit in a green by swapping your tortilla for a big lettuce leaf! You can make lettuce wrap tacos, crispy tofu lettuce wraps, lettuce falafel wraps, or whatever else your creative mind comes up with.

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Lifestyle

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

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JANUARY 2022 MHL 15

yoga

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for pain

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Meredith W. Watts It is often said that everyone comes to yoga because of some kind of pain. While the word “pain” may be too strong, most of us do come to yoga looking for a deeper satisfaction with some aspect of our physical or mental condition. The practice of yoga postures is the beginning of culturing the mind for a more focused and mindful life, but what if the physical body is currently suffering discomfort? In most cases, yoga can help, but the nature of the practice must fit the source and cause of the pain. When the source of pain is a chronic, long-term problem, or an acute discomfort, competent medical advice is necessary as a first step. If the medical practitioner approves, then yoga can become part of pain management, helping to build strength, flexibility and range

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

Cindy Carlson

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

Ⱦ Help you Connect to your Own Innate Healing

Ⱦ Identify Limiting Patterns and

Beliefs that may Hold You Back

Ⱦ Enjoy Deeper Sleep Ⱦ Connect to Your Joy

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

of motion. Often the student’s condition can be accommodated within normal yoga classes by adapting postures with props; where appropriate, a trained yoga instructor may design a special sequence of postures and relaxation techniques to suit the student’s condition Though yoga should be learned with an experienced teacher, and only after appropriate medical advice, yoga practices can become an important form of self-management. Yoga puts into your hands the tools to take better care of yourself. Once you know which exercises are safe for you and what particular cautions you should observe, you can use yoga to increase your capacity and expand your limits. Many of us have used yoga to cope and thrive after such diverse conditions as progressive arthritis, surgery, and a variety of internal disorders. While yoga cannot repair structural damage or chronic disorders, it can often reduce their effects and aid in recovery if there has been a surgery. It can also help with the emotional consequences of discomfort through practices that promote relaxation and confidence. Yoga is particularly helpful with temporary pain and discomforts that we suffer from unwise or unfortunate daily activities – a long airplane ride, muscular stiffness, feelings of fatigue, anxiety, stiff shoulders, and many insults to the body and spirit that we suffer. Misalignments and imbalances that accumulate in the course of a normal day can be approached with yoga and are good candidates for improvement. Most important of all is yoga’s capacity to serve as a form of self-management that puts effectives tools in the hands of the individual. With techniques learned under the guidance a trained teacher – often with the support of simple props – the individual can improve range of motion, flexibility and strength. Even in cases where the use of physical postures and stretching techniques must be limited, there are a variety of breath and relaxation techniques that can help cope with the physical and mental effects of pain.

Lupus warriors learn early on how important it is to be their own advocates.

Take Charge of Your Lupus Living with lupus doesn’t start with a diagnosis. According to the Lupus Foundation of America, the average time between a person initially reporting symptoms to a diagnosis of lupus is six years. This is due in part to the variety and inconsistent nature of lupus symptoms and the lack of a single test to diagnose it. With a disease like lupus, where symptoms flare, mimic those of other diseases, and can exist in concert with other autoimmune disorders, doctors need to rely on patient reporting as well as a battery of testing to determine the cause of their symptoms. Additionally, lupus symptoms can change over time, making finding and maintaining the most effective treatment strategy a constant battle. Lupus warriors learn early on how important it is to be their own advocates. The importance of finding a compatible healthcare provider is often talked about in relation to mental health care, but finding a doctor who listens and believes you, who you trust and have confidence in, is just as important in the realm of physical health. This is especially important for many lupus warriors, as lupus disproportionately affects women of color, a demographic hardest hit by gender, class, and ethnic disparities in health care. In addition to navigating life with a chronic illness, and a multitude of medications, treatments, and therapies, people suffering from lupus must learn how to self-advocate while managing their symptoms. In concert with the CDC, the Lupus Foundation of America engaged its Health Educators in creating a program that will engage lupus warriors by teaching them about their disease and arming them with the resources and information to put up the strongest fight against this cruel, mysterious disease on their own terms. This initiative is called “Take Charge,” and consists of a series of twelve weekly

emails full of resources and tips for anyone with lupus, at any stage of their lupus journey. According to lupuswi. org, recipients of these emails will help lupus warriors: o Explain to others how lupus affects you o Find and ask for the support you need o Identify and track your lupus symptoms o Stick with your treatment plan o Make the most of your doctor appointments o Cope with lupus and its day-to-day challenges To sign up for this helpful, free email series, simply go to lupuswi.org and follow the link to sign up. While there, take a minute to read Wisconsin lupus warrior Kabbaong’s story. While most people with lupus are diagnosed between the ages of 15-44, lupus can develop in younger people. Now 17, Kabbaong is navigating life with lupus amid high school, college applications, and other important milestones. She graciously shares her story in the hopes of raising awareness and funds for lupus warriors in Wisconsin with a donation to the Lupus Foundation of America, Wisconsin Chapter. Donating to LFA, WI Chapter ensures that ninety percent of your donation stays in Wisconsin to help the people in your communities through programs of research, education, support, and advocacy. The rest of that money funds research and programming at the national level, so that more people living with lupus have access to the information that they need to keep up their fight, through initiatives like largescale research studies and programs like Take Charge. Make a difference in the lives of the people in your community living with lupus with a donation to LFA, WI Chapter today

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How to Boost Your Immune System This Winter

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Did self-isolation leave you with new aches and pains? Do you feel physically deconditioned?

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Stay healthy throughout the season with these tips. Since fall and winter are prime seasons for colds and the flu, it’s time to review the different options that help boost your immune system. Help fight off those unwanted viral guests by bolstering your body’s natural defenses! Learn how to boost your immune system with these eight tips: Nourish your gut biome Focus on whole, unprocessed foods Hit your vitamin C and zinc targets Get a good night of sleep Exercise regularly Spend time in nature Spice (and herb) it up Get quality social time As with all health-related matters, be sure to check in with your doctor before making any major lifestyle changes and continue to follow public health guidance in your area. Let’s explore how these tips can help you boost your immune system! Nourish your gut biome Science has been revealing more and more connections between our microbiomes and our overall health. Our good gut bacteria can make a significant difference to our immune systems. The best way to support a healthy microbiome is to eat a diverse variety of plant foods, including fermented foods like sauerkraut and prebiotic foods like fruits, veggies, and whole grains. Focus on whole, unprocessed foods Related to the above point, the healthiest foods for our microbiomes and immune systems are made of ingredients that are close to their natural state. In practical terms, that means you may want to pass on the potato chips, fast food, and ultra-processed microwave meals. Instead, stock your pantry, fridge, and freezer with fresh or frozen fruits and veggies, canned or dried beans and legumes, whole grains like brown rice, whole wheat bread, quinoa, and more. And sip on green tea for an extra boost! Hit your vitamin C and zinc targets

Vitamin C and zinc are two of the big ones when it comes to immunity micronutrients. It’s a good idea to supplement these during flu season, in addition to getting them from your diet. For vitamin C, snack on citrus fruits, broccoli, bell peppers, and leafy greens. Nuts, seeds, legumes, lentils, and oysters are good sources of zinc. Get a good night of sleep Sleep is directly connected to our immune health and disease risk. If you find yourself staying up too late, tossing and turning, or frequently waking in the middle of the night, it’s time to revisit your sleep habits. Check out our tips for better sleep! Exercise regularly When it comes to overall health, the big three are nutrition, sleep, and exercise. They’re all important, so don’t skimp here if you can! Physical activity helps your immune cell circulation, reduces bodily inflammation, and supports a healthy heart. Since it’s winter, check out these ways to stay active indoors! Spend time in nature Humans aren’t meant to spend their whole lives indoors, and our bodies back that up. The more nature you have in your surroundings, the healthier you tend to be (and vice versa). You might not be going on nature walks as much in the winter, but the rest of the year, try to visit your local forest trails and nature preserves as much as you can. Spice (and herb) it up Including herbs and spices in your meals is a wonderful way to not only make your food more flavorful but support your immunity too! Check out these herbs and spices to add to your regular recipes. Get quality social time If you needed an extra reason to hang out with your friends, plan that family reunion, or just call someone up for a little banter back and forth, here it is! Strong social connections have actual physical, mental, and emotional health benefits, and improved immunity is one of them. Thanks, friendship!

Feeling run over?

Start a healthy, anti-inflammatory lifestyle.

Align your mind and body. Class schedule at

I used to think that as I got older, creaky joints, bouts of indigestion and fatigue were something to be expected and accepted. Those common place maladies were just harbingers of old age, right? Not necessarily! What I thought was just the beginnings of arthritis and a sensitive stomach, turned out to be the first outward signs of chronic inflammation. Inflammation is part of the body’s natural immune response to injury or illness. However, when we don’t eat right, don’t get enough exercise and have too much stress, our body responds by triggering inflammation. This chronic (longterm) inflammation wears away at our body. Early symptoms of chronic inflammation are subtle, vague and can go undetected for a long period of time: slightly fatigued, stiff joints, sensitive stomach. However, chronic inflammation slowly wages war on our tissues and organs. This day in, day out inflammation wears away at our body. Scientists now believe that chronic inflammation is THE underlying cause of major degenerative diseases such as coronary artery disease, diabetes, cancer, arthritis, Irritable Bowel disease, Crohn’s and Alzheimer’s. We can control—and even reverse— inflammation through a healthy, anti-inflammatory lifestyle. The type of food we eat can either feed inflammation or reduce the inflammatory response. These types of foods create inflammation in everyone: SUGAR Consuming processed sugar and sugary drinks triggers inflammation. PROCESSED FOODS AND REFINED CARBOHYDRATES Includes white flour products (breads, rolls, pasta, cereal), white rice, processed white potato products such as instant mash potatoes and french fries. These high glycemic index foods stimulate inflammation. SATURATED FATS Several studies have shown that eating saturated fats triggers inflammation. French fries, pizza, cheese, red meat and full-fat dairy products. TRANS FATS Trans fats trigger systemic inflammation. Trans fats are found in fast food, margarine, partially hydrogenated oils

and processed snack food such as cookies, donuts and crackers. On the other hand, some foods are known as anti-inflammatory foods. These foods actually reduce inflammation. NUTS such as almonds and walnuts LEAFY GREENS including spinach and kale and collards FATTY FISH such as salmon and tuna FRUITS including blueberries, cherries, strawberries and oranges TOMATOES OLIVE OIL The other big contributor to inflammation? Stress and lack of exercise. Yoga, particularly Iyengar yoga, has been shown in clinical studies to reduce stress and improve a person’s mobility and sense of well-being. Iyengar yoga focuses on alignment and participants use props such as chairs, blocks and straps which allows everyone, regardless of age or mobility to do the poses safely and with maximum benefit. Recent studies of people with various types of arthritis have shown that regular Iyengar yoga practice helps reduce joint pain, improve joint flexibility and lower stress to promote better sleep. I know firsthand how diet and lifestyle changes can reduce and even reverse chronic inflammation. After years of worsening inflammation, I was finally diagnosed with Crohn’s disease. I’ve lived with debilitating gut and joint pain. After changing my diet and adopting a daily Iyengar yoga practice, I was able to get off all medications and be symptom free for more than 20 years. That’s why I started the Milwaukee Yoga Center, an Iyengar Yoga school and more recently my partner and I opened the Blooming Lotus Bakery. The Blooming Lotus Bakery is the only bakery of its kind. All products are free of grain, gluten, cane sugar, dairy, eggs, soy and yeast. We use nut and seed flours, organic golden flax meal, chia seed, coconut milk and organic coconut palm sugar. Our products are also whole plant, meaning we don’t use any oils. Every product in our bakery is delicious and fits an anti-inflammatory lifestyle. There’s no reason to spend our lives feeling run over. I encourage everyone to make healthier choices and be proactive about their health.

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DIET<<page 9 How It Works The diet is 95 to 100 percent plant-based (think: veggies, beans and nuts) with a focus on minimally processed, mostly single-ingredient foods and healthy hydration habits (about 7 glasses of water per day), Holtzer says. It limits dairy, eggs, sugar and meat and permits a moderate intake of fish, she says. People who adhere to the Blue Zones diet also follow the 80 percent rule — you stop eating when your stomach is 80 percent full — and enjoy one to two glasses of wine per day, Holtzer adds. Why It Promotes Long-Term Health Like the Mediterranean diet, this eating plan is also heavily plant-based with lots of fiber, antioxidants and anti-inflammatory foods. That means it similarly helps reduce inflammation and promotes healthy weight loss as well as gut and heart health. Another thing that’s particularly valuable about the Blue Zones lifestyle is that it doesn’t place all value and pressure on diet, but rather concentrates on all aspects of health including physical activity, social relationships, community, personal fulfillment, spirituality and stress management, Holtzer says. “The people who abide by this diet do not work 9-to-5 jobs they hate; they don’t ‘grind’ all day and all night. Instead, they rest, they recharge, they practice gratitude and they place tremendous value in their spirituality,” Holtzer says. The stress management component is especially important for longevity. “By now, we know that stress is one of the leading causes of inflammation,” Holtzer says. So by making stress reduction a prominent pillar of your lifestyle, you can help reduce and prevent chronic inflammation, which increases your risk for certain long-term diseases. 3. The Japanese Diet “The Japanese diet is another heavy hitter when it comes to whole foods and balanced eating,” Holtzer says. Indeed, “the Healthiest Countries 2021 report named Japan — which has the lowest rates of obesity in the globe — as the fourth healthiest country in the world,” she says. What’s more, Japanese people lead the international community in life expectancy with an age of 84.4 years, according to the Organisation for Economic Co-operation and Development. How It Works The key players in this diet are fruits and vegetables, fish, soybeans, fermented foods and green tea with a limited amount of red meat, processed foods and added sugar, Holtzer says. Another crucial factor of the Japanese diet is small portion sizes. “Rather than three large meals per day, this diet encourages small, frequent meals of equal size throughout the day,” Holtzer says. Why It Promotes Long-Term Health By eating small frequent meals, we help stabilize our blood sugar levels throughout the day, Holtzer says. Fiber-rich soybeans, which serve as a prime source of plant-based protein in the Japanese diet, also function to steady blood sugar. Not only does blood sugar stabilization keep our appetite in check and curb overeating, but it can also help prevent insulin resistance, one of the key precursors to obesity, diabetes and heart disease, Holtzer explains. The Japanese diet also relies heavily on fermented foods, such as miso (fermented soybeans/legumes), Tsukemono (pickled veggies including cucumber, daikon and carrots) and Umeboshi (fermented Japanese plums). And because fermented foods are rich in probiotics (good bacteria that live in our bodies and protect us from bad bacteria), they play a large role in our immunity and disease prevention, she explains. And once again, the plant-forward focus of this diet means that it’s high in antioxidants and anti-inflammatory foods, which help prevent chronic inflammation in the body that may contribute to disease. 4. The DASH Diet The DASH diet, which stands for Dietary Approaches to Stop Hypertension, was ranked the number two diet overall and the number one diet for healthy eating by the U.S. News and World Report in 2021. And it’s designed to do exactly what it says: stop or prevent high blood pressure, Holtzer says. Over time, high blood pressure damages the tissues inside the arteries and blood vessels, making them more firm and rigid, which decreases blood flow and delivery of oxygen to the heart and body, Holtzer explains. So if you’re looking to lower your blood pressure and improve your heart health, the DASH diet may be the right eating plan for you. How It Works Like other healthy eating plans, the DASH diet encourages a high intake of fruits, vegetables, whole grains, lean proteins and low-fat dairy products while limiting red meat, processed meats, full-fat dairy, refined oils and foods high in sugar and sodium, Holtzer says. “What makes the DASH diet different is its emphasis on sodium,” Holtzer says. DIET>>page 45 20 MHL JANUARY 2022

Redefining Health

Mindfulness Meditation: A Fundamental Practice for Living from Our Heart By Kalpana (Rose) M. Kumar, M.D. Tr a n s f o r m a tion is always marked by chaos and confusion. Death always precedes birth, and the pause between the two offers us time to review and contemplate how we have been living, who we have become and how we need to transform. Only after conscious evaluation, can we release what is toxic and emerge healthier and anew. Without an orientation through the chaotic terrain of transformation currently upon us, we risk clinging to the familiar and toxic patterns that have endangered our future. A contextual map can be helpful to prevent us from making choices from fear rather consciousness. This is necessary, maybe even critical for a healthy new birth. In our present collective cycle of transformation, conscious choices will, in fact, determine the very future of humanity. Let’s break this down to understand it more clearly. From a psycho-spiritual context, it can be said that we have two selves that define human existence, the True Self and the False self. The True Self is our true nature, one we are born with that resides deep within us, often forgotten beneath our adaptations for survival. The values of the True Self are based on truth, love and a quest for wholeness. This is the part of us we must eventually connect with if we desire any level of meaning in our lives. Our connection with our True Self is endangered by our identification with the adapted or False self, the formation of which is molded and conditioned by our family and society at large. The False self helped us survive when we were young, assisting us in integrating into and ‘belonging’ to society (the collective). The catch is, it is society that decides what we should value when we are young. Society only values ‘what

people desire.’ This is the stuff of advertising, seducing us into desiring what is being sold out there, from moment to moment throughout our lives. Many of the values society upholds and glorifies are associated with the pursuit of money, power, fame and status. These are not of any importance to our True Self. Our True Self is unifying, relational and collaborative, and functions primarily from Universal laws, the substance of the worlds religious teachings, which guide us towards love and authenticity. It also values living from integrity and health. Sadly, society is threatened by these values, and pits them against the pursuit of money, power, fame and status. Despite this threat, connecting with the True Self is in fact, our primary task in the second half of life, when our quest for wholeness quickens as our time on earth grows short and our need for being more intrinsically aligned gains urgency. Simply stated, the True Self values “re” words such as: re-membering, reclaiming, re-connecting, re-lating, re-integrating, re-storing, re-uniting and recreating. “Re” words are the language of the Feminine Principle, and the last two years of the Pandemic have shown us that our adaptations to the patriarchal infrastructure our society has normalized do not honor these ways of living in the world. Patriarchy can be defined as toxic masculinity, a dominating and aggressive energy that demands obedience and punishes those who defy it (1). It is wielded by both men and women, and has been normalized and glorified by the cultural collective. Our behaviors that support this way of being have become a threat to our very existence. We have all been conditioned to adapt to Patriarchal values through behaving from the “de” words, the language of Patriarchy: deMEDITATION>>page 46 JANUARY 2022 MHL 21

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Revitalize Wellness Corner with Lee Clay, St. Camillus Revitalize Wellness Manager

Care for the Caregiver

Often times after family gatherings associated with the holidays, adult children realize their parent or loved one is in need of more assistance. Then, follows the tasks of caregiving. Being a family caregiver can be a rewarding experience, but it can also become an overwhelming task. Whether you are simply bringing in the daily mail, helping to balance the checkbook or doing hands on help with the Activities of Daily Living, being a caregiver can become a lonely and frustrating experience. Often times the caregiver is so busy caring for another that they forget to take care of themselves, which can lead to detrimental health outcomes. This is why self-care is as important as providing care for another. Here are a few suggestions you may want to try. · Take a mindfulness break. Enjoy a cup of herbal tea, call a friend, journal a few thoughts, or spend time in reflection such as bible study or prayer. · Stay physically active. Try yoga or going for a short walk. Being physically healthy allows one to be more fully engaged socially, intellectually and emotionally. · Eat healthful foods. Nutrient rich foods provide the fuel you will need to meet the tasks of the day. Nutritious foods can help you stay healthy, fight disease and give you greater energy. · Finally, what I believe is the toughest… Get enough sleep. Aim for seven to nine hours of quality sleep per night. This means limited distractions from the radio or and no sleeping in the easy chair, go to bed. If you need to be “on call” for your care recipient during the night, try to supplement your sleep loss with a high quality nap (in a bed) during the day. When it comes to family caregiving, the age-old adage of “many hands make light work” holds true. If you are better at numbers and organization, perhaps the tasks of hiring outside help, balancing the finances, and keeping track of doctor appointments can be your role. If you are the “roll up your sleeves” kind of person, perhaps a more hands on approach to providing care is something for you. Whatever your talent, or shortfall, don’t be afraid to ask for help. Until next time, be healthy. To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.

JANUARY 2022 MHL 23

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and that includes their hormones and neurotransmitters. Neurotransmitters are the chemicals that allow our nerve cells to communicate with each other. Optimizing levels can help insure proper brain function for attention and concentration, metabolism, happiness and sleep. They can be found in blood, cerebrospinal fluid and urine. Blood draws and spinal taps can be difficult for many patients. Urine neurotransmitter testing is a noninvasive and cost effective method to test neurotransmitter levels of the body. Neurotransmitter testing shows the levels of both excitatory and inhibitory (quieting) neurotransmitters. Clinicians can use these lab values to determine a program of targeted nutritional supplementation designed to optimize a patient’s neurotransmitter levels naturally using amino acid supplements/ vitamins. As a patient restores their own neurotransmitter levels they replenish their metabolic “fuel tank” providing their nervous system the fuel it needs to function at a higher level. The common medications used for sleep disorders target specific quieting neurotransmitter receptors (most often serotonin or GABA). Neurotransmitter testing and optimization of serotonin, GABA, and cortisol at the very least are essential to determining a specific plan of action to support the nervous system and promote higher quality sleep. Now that your brain and body have “full fuel tanks,” it is time to balance right and left brain function. Brainbased therapies are specific exercises that are designed to improve integration (plasticity) of a patient’s nervous system and body. Ultimately it is the nervous system that controls muscle tone and coordination. Assessing the brain’s function helps us to know what exercises will improve the coordination centers that are involved in relaxing the body for quality sleep. For example, rhythm and timing exercises using a metronome utilize frontal, parietal and cerebellar areas of the brain and these areas are known to be involved in sleep.

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By Scott Their There are few things better than waking up on a crisp autumn morning after a nice, long stretch of uninterrupted sleep. Unfortunately, very few of us are experiencing that regularly enough to be truly well-rested. With extended work hours, anxiety over the economy, family stresses and relationship drama, one might believe that getting sleep is a matter of lifestyle alone. For most of us, that is only part of the equation. Sleep disorders are often a result of an overexcited nervous system, stressed adrenal and thyroid hormone systems and/or an overactive immune system. Prolonged sleep difficulty can lead to sleep deprivation which can cause weight gain or loss, chronic pain, inability to concentrate, memory problems, ADHD, mood changes, anxiety and even depression. Typically this occurs in adults over the age of 40, but it is increasing among younger and younger people. High stress levels, genetic susceptibility, environmental toxins and poor dietary choices can all throw off our neurotransmitter and hormone balances. The more stressed we become the more our bodies are unable to compensate and the brain and the body start to decline. In addition to altering our lifestyle, what can we do physically to improve sleep? Many of those I see in my office have already made frequently recommended changes like eliminating caffeine and developing a regular sleep schedule but are still struggling with insomnia. Insomnia is defined as difficulty falling asleep, difficulty staying asleep, waking too early, or all three. According to the National Institute of Neurological Disorders and Stroke an estimated 60 million Americans have trouble sleeping which explains the dramatic increase in the usage of sleep aids. But many are uncomfortable with relying on pharmaceuticals to get to sleep. As a clinician, it is important to me to determine the root cause of sleep trouble in the hopes that it will provide us an answer as to how best to correct it. One of the first things I look toward is a patient’s neurological health

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Forgetfulness can be a normal part of aging. As people get older, changes occur in all parts of the body, including the brain. As a result, some people may notice that it takes longer to learn new things, they don’t remember information as well as they did, or they lose things like their glasses. These usually are signs of mild forgetfulness, not serious memory problems. Some older adults also find that they don’t do as well as younger people on complex memory or learning tests. Scientists have found, though, that given enough time, healthy older people can do as well as younger people do on these tests. In fact, as they age, healthy adults usually improve in areas of mental ability such as vocabulary. Other Causes Of Memory Loss Some memory problems are related to health issues that may be treatable. For example, medication side effects, vitamin B12 deficiency, chronic alcoholism, tumors or infections in the brain, or blood clots in the brain can cause memory loss or possibly dementia (see more on dementia, below). Some thyroid, kidney, or liver disorders also can lead to memory loss. A doctor should treat serious medical conditions like these as soon as possible. Emotional problems, such as stress, anxiety, or depression, can make a person more forgetful and can be mistaken for dementia. For instance, someone who has recently retired or who is coping with the death of a spouse, relative, or friend may feel sad, lonely, worried, or bored. Trying to deal with these life changes leaves some people confused or forgetful. The confusion and forgetfulness caused by emotions usually are temporary and go away when the feelings fade. The emotional problems can be eased by supportive friends and family, but if these feelings last for a long time, it is important to get help from a doctor or counselor. Treatment may include counseling, medication, or both.

More Serious Memory Problems For some older people, memory problems are a sign of a serious problem, such as mild cognitive impairment or dementia. People who are worried about memory problems should see a doctor. The doctor might conduct or order a thorough physical and mental health evaluation to reach a diagnosis. Often, these evaluations are conducted by a neurologist, a physician who specializes in problems related to the brain and central nervous system. A complete medical exam for memory loss should review the person’s medical history, including the use of prescription and over-the-counter medicines, diet, past medical problems, and general health. A correct diagnosis depends on accurate details, so in addition to talking with the patient, the doctor might ask a family member, caregiver, or close friend for information. Blood and urine tests can help the doctor find the cause of the memory problems or dementia. The doctor also might do tests for memory loss and test the person’s problem-solving and language abilities. A computed tomography (CT) or magnetic resonance imaging (MRI) brain scan may help rule out some causes of the memory problems. Amnestic Mild Cognitive Impairment (MCI). Some people with memory problems have a condition called amnestic mild cognitive impairment, or amnestic MCI. People with this condition have more memory problems than normal for people their age, but their symptoms are not as severe as those of Alzheimer’s disease, and they are able to carry out their normal daily activities. Signs of MCI include misplacing things often, forgetting to go to important events and appointments, and having trouble coming up with desired words. Family and friends may notice memory lapses, and the person with MCI may worry about losing his or her memory. These worries may prompt the person to

MEMORY>>page 27

COMING OF AGE ... want more health ...

www.modernhealthandliving.com

Life was simple at the kids’ table. The smell of a home-cooked dinner filling the air on a lazy Sunday afternoon and, after dinner, everyone crowding around the TV to watch the last football game of the season. Fast-forward a few years, when the adults first invited you to their table, and your life changed. Your coming-of-age moment had arrived! This rite of passage is a transition from asking permission to giving notice. Coming-of-Age Day in Japan honors all the young people who reached age 20 during the past year. This national holiday takes place on the second Monday of January and celebrates their privileges and responsibilities as new adults. Coming-of-age moments don’t come just once in life. Another important coming-of-age moment occurs when you decide to retire. Social Security can help.

Determining when to retire is a personal decision, influenced by your preferences and lifestyle. We encourage you to go online to www.socialsecurity. gov/pubs and read our fact sheet, When To Start Receiving Retirement Benefits. You may find that this information helps you make an informed decision about the best time to retire. Invest the time to learn what you should do now to enjoy your retirement later. Once you’ve come of age to retire—or even before, while you’re in the planning phase—our quick and convenient online services are available at www.socialsecurity.gov/retireonline. In as little as 15 minutes, you can soar through our online application. It has never been easier to come of age at retirement! Take advantage of our services and resources to make the best decision for you at www.socialsecurity.gov.

MEMORY>>page 27 see a doctor for diagnosis. Researchers have found that more people with MCI than those without it go on to develop Alzheimer’s within a certain timeframe. However, not everyone who has MCI develops AD. Studies are underway to learn why some people with MCI progress to AD and others do not. There currently is no standard treatment for MCI. Typically, the doctor will regularly monitor and test a person diagnosed with MCI to detect any changes in memory and thinking skills over time. There are no medications approved for use for MCI. Dementia. Dementia is the loss of thinking, memory, and reasoning skills to such an extent that it seriously affects a person’s ability to carry out daily activities. Dementia is not a disease itself but a group of symptoms caused by certain diseases or conditions such as Alzheimer’s. People with dementia lose their mental abilities at different rates. Symptoms may include: Being unable to remember things Asking the same question or repeating the same story over and over Becoming lost in familiar places Being unable to follow directions Getting disoriented about time, people, and places Neglecting personal safety, hygiene, and nutrition Two of the most common forms of dementia in older people are Alzheimer’s disease and vascular dementia. These types of dementia cannot be cured at present. In Alzheimer’s disease, changes to nerve cells in certain parts of the brain result in the death of a large number of cells. Symptoms of Alzheimer’s begin slowly and worsen steadily as damage to nerve cells spreads throughout the brain. As time goes by, forgetfulness gives way to serious problems with thinking, judgment, recognizing family and friends, and the ability to perform daily activities like driving a car or handling money. Eventually, the person needs total care. In vascular dementia, a series of strokes or changes in the brain’s blood supply leads to the death of brain tissue. Symptoms of vascular dementia can vary but usually begin suddenly, depending on where in the brain the strokes occurred and how severe they were. The person’s memory, language, reasoning, and coordination may be affected. Mood and personality changes are common as well. It’s not possible to reverse damage already caused by a stroke, so it’s very important to get medical care right away if someone has signs of a stroke. It’s also important to take steps to prevent further strokes, which worsen vascular dementia symptoms. Some people have both Alzheimer’s and vascular dementia.

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Tips For boosting overall health There are a number of simple strategies that you can incorporate into your daily routine to stay as healthy as possible. There are a number of small and simple strategies that you can incorporate into your daily routine to stay as healthy as possible. There are a number of small and simple strategies that you can incorporate into your daily routine to stay as healthy as possible. Getting regular exercise and eating a balanced diet, filled with fruits, vegetables and whole grains, are key strategies to maintaining good overall health. Moderate exercise, for example, can slash your risk of heart disease when performed around three times a week, Healthable explained. And eating a balanced diet can reduce

28 MHL JANUARY 2022

your chances of developing other chronic conditions such as diabetes and certain types of cancer. Additionally, as explained by Shape magazine, exercise can help improve your mood, thanks to the release to endorphins – a chemical that boosts feelings of euphoria. However, exercise and a healthy diet are the not the only ways you can protect your health. There are a number of simple strategies that you can incorporate into your daily routine to stay as healthy as possible. Eager to learn more? We’ve got a run down of some the best tips for boosting your overall health: 1. Opt for white meat A great way to cut down on the amount of saturated fat you eat is to swap out red meat for white meat, Everyday Health explained. For example, when heading out to eat, opt for the turkey burger over the traditional beef patty. And while shopping at the store, consider leaner cuts of turkey or chicken over beef steaks. White meats are far lower in fat and can still provide the essential proteins and B vitamins you need to maintain a balanced diet. 2. Watch out for hidden sources of fat High levels of saturated fat can also be found in the add-ons to meals that are otherwise nutritious – think dressings for your salad, the skin on certain cuts of meat, cream in your morning coffee and so on, Family Doctor detailed. If you use fuller fat products like these routinely, it could negatively impact your efforts to consume a healthier diet. To avoid this, consider opting for low-fat alternatives where possible. Cutting down on dressings or skipping them altogether, although a small step, can also make a positive difference. 3. Drink alcohol in moderation Another effective way to protect your health is to keep an eye on how much alcohol you drink. After all, as explained by the U.S. Centers for Disease Control and Prevention, drinking excessively on a routine basis can increase one’s risk of developing a number of health problems including liver and heart disease. That’s not to mention the fact that heavy drinking can lead to impaired judgment, which in turn can increase the likelihood of accident and injury. The CDC defines drinking in moderation as around two drinks per day for men and one for women. Use these guidelines as a benchmark – if you find that you regularly exceed the recommended number of daily drinks for your gender, consider cutting down. Staying hydrated is a key part of maintaining good overall health.Staying hydrated is a key part of maintaining good overall health. 4. Embrace deep breathing

Given how hectic and fast-paced daily life can be, it’s likely that you will experience stress from time to time: Maybe you have a big project at work with the deadline fast approaching, or perhaps you have a big summer party to plan for. Whatever the reason, one way to ease stress and help yourself feel better is by embracing deep breathing. Simply take a couple of minutes to yourself, every few hours or so throughout your day, and breathe in a deep and measured way, exhaling in and out slowly. Care2 explained that this strategy is helpful because it can reduce your levels of stress-inducing hormones that can engender panic and anxiety. 5. Keep your mind active Playing games on your computer, tackling a crossword, reading a good book and even meeting up routinely with friends – these activities are fun, engaging and good for the soul. They can also help keep your brain healthier, Dr. Dan Rutherford explained, in an interview for The Telegraph. Indeed, the Alzheimer’s Association explained that studies have shown that an active mind is less likely to succumb to cognitive decline and dementia, so daily brain exercise is an important way to stay as sharp and healthy as possible. 6. Drink more water Humans need water – it is used in every single one of our bodily processes. In fact, our entire physical make-up is around 70 percent water, Care2 reported. That’s why a basic yet crucial way to improve your health is to drink a fair amount of water throughout the day. A simple way to do this is to bring a water bottle with you when you leave the house and then refill it as needed. Some common ailments, such as headaches, can be the consequence of mild dehydration, so drinking more water is a great way to boost how you feel. 7. Eat more fiber Eating a diet that is rich in fiber can help improve your digestion and reduce your risk of health problems such as irritable bowel syndrome and hemorrhoids, Everyday Health explained. Examples of foods with high levels of fiber include various whole grains, beans and a range of vegetables. 8. Quit smoking It’s no secret that smoking is bad for us. As stated by the CDC, smoking greatly elevates one’s risk of developing chronic conditions such as heart disease and cancer. That’s why it’s important to quit if you do smoke cigarettes. The health benefits of ditching the habit, no matter your age, should not be downplayed. Smoking cessation can significantly lower your previous risks for illnesses like heart disease, and in some cases it is possible to bring your risk level down to what it was before you started the habit.

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DIET<<page 20 This diet sets a cap on daily sodium, which ranges from 1,500 to 2.300 milligrams daily, depending on the person and the severity of their hypertension. For reference, 2300 milligrams is equivalent to about one teaspoon. Why It Promotes Long-Term Health With its focus on fruits, vegetables and whole grains, this diet is high in fiber, antioxidants and other nutrients (including potassium, magnesium and calcium) that assist the body in ridding itself of excess fluid that contributes to high blood pressure, Holtzer says. A January 2021 systematic review in the Journal of Hypertension found that the DASH diet was associated with the largest decreases in blood pressure, even when compared to other plant-based diets (including the Mediterranean diet). And by limiting foods high in sodium, saturated fats and processed sugars — which exacerbate high blood sugar levels and contribute to weight gain — the DASH diet is linked to helping reduce your risk of obesity, insulin resistance and inflammation, Holtzer says. This article appeared on livestong.com.

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7 Nutrition and Healthy Eating Tips for Seniors .Wholesome nutrition is a proven ingredient for leading a healthy and active lifestyle. The foods we put into our body affect energy levels, mood, sleep, and much more. In this guide, we’ll cover some nutrition and healthy eating tips for seniors (and anyone!) to follow, including: Eat the rainbow The National Council on Aging (NCOA) suggests eating a diverse diet rich in lean protein, fruit and veggies, whole grains, and low-fat dairy. Look for red, orange, yellow, green, blue, and even purple foods that will make your plate look like a rainbow! Find a selection of delicious dishes featuring colorful foods in these healthy spring recipes or check out the healthy eating tips in this article on how to add more fruits and vegetables into your diet. Look for important nutrients ssential nutrients are compounds that your body can’t make enough of on its own, so you want them to be included in the food you consume. Potassium, calcium, vitamin D, vitamin B12, minerals, and dietary fibers are just some of the nutrients that are especially vital for older adults. Monitoring your intake of these and other essential nutrients is another healthy eating tip that can help you meet your nutrition needs, maintain energy levels, and stave off some health complications. Find more recommendations on which nutrients to include in your diet on the American Heart Association site. Follow recommended serving sizes The amount of food on your plate is often as important as what is on your plate to keep you healthy. Follow the recommended serving sizes for your age group, as they can change over time. The U.S. Department of Agriculture’s ChooseMyPlate website can also help you round out your diet with nutritious portion sizes and healthy eating tips at

every stage of life. Before making any drastic changes to your diet, you should check with your doctor or nutritionist to determine the best portion sizes for your health goals. Indulge in sweets wisely If you love a little sweet snack after a meal, experts say go for it! A daily 100or 200-calorie indulgence can have its place in a healthy diet. As is often the case, moderation is the key. Reducing fat and sugar may help lower the risk of developing heart disease and obesity, while also helping your body retain the nutrients from the healthy foods you’re eating. Do you have a sweet tooth? Here are some healthy dessert recipe substitutes that are just as tasty and mouthwatering as your favorites! Limit or avoid processed foods While processed foods may seem convenient, they can often contain additional salt, sugar, and other ingredients that don’t help your body get the nutrients it needs. Limiting these foods – or cutting them out – can help boost energy and immunity, improve sleep, promote brain health, enhance muscle tone, stabilize blood sugar, and slow down the aging process. Here are a few easy ways to reduce processed foods in your diet: Swap your morning bowl of cereal with a homemade smoothie or steel-cut oats Instead of going for the flavored coffee creamers, consider using a splash of whole or plant-based milk with a sprinkle of cinnamon Eat an orange or grapefruit instead of drinking the juice form Top your salad with lemon juice and olive oil instead of store-bought dressing Snack on fresh fruit, nuts, veggie slices, hardboiled eggs, or seasoned chickpeas instead of pre-packaged chips, cookies, and snack bars NUTRITION>>page 47

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

Menomonee Falls - 55+

262-719-3884

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

Bell Tower Place

Franklin - 55+

414-254-8410

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

Cedar Glen

Wawautosa - 55+

262-719-3884

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

Granville Heights

Milwaukee - 55+

414-357-6740

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

High Grove

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414-541-3333

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

Hill Crest*

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414-541-3333

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

Crest View*

BƂĎĎœǙĎŉĈ΄Ͳ΄̊̊Τ

414-541-3333

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

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

www.horizonseniorhousing.com

Enjoy an active lifestyle at any age Learning how to stay active as you age is essential to keep your body and mind healthy.Active Aging Week falls on October 4-10 this year, but the best time for seniors to be active is all year round! One of the best ways to stay young (of heart, mind, and body) is to figure out how to stay active as you age. There are a variety of fun ways you can keep moving and enjoy the benefits of an active lifestyle! Set reasonable goals While it’s great to be ambitious, we don’t recommend trying to break any records or master a new skill right out of the gate. If you’re establishing a brandnew fitness regimen, it’s best to ease into it to avoid over-straining yourself. Check out Harvard Health’s tips for easing into exercise. Choose activities you enjoy Not every fitness or wellness routine requires exercise equipment or a gym membership! Do you love getting out into nature for a long walk, hike, or scenic bike ride? Are there children in your life who love to run around the yard? Could you spend all day on the water in a kayak or out in your garden tending to your plants? These are all valid (and fun!) exercise choices. Take a class or organize group outings Socializing has health benefits of its own, so you can combine two perks into one by exercising with other people. Whether you join a class to make brandnew social connections or rally existing friends to venture on a weekly walk, this can give your exercise commitments an extra dose of motivation and fun! Don’t skip stretching It’s essential to limber up before and after your workout, hike, or other activity of choice. Completing warm-ups be-

fore activities and stretching after keeps your circulation healthy and primes your joints and muscles for pain-free movement. Here are seven simple stretches to include in your daily routine! Build exercise into your day Exercise doesn’t have to mean blocking off an hour or two for a dedicated workout or activity. It can be as simple as adding extra steps or movements to your regular routine! Here are some tips to naturally add exercise to your day, including choosing the stairs over the elevator and lifting weights as you watch TV.Include cardio, strength, and balance exercises Getting a mix of different exercise types will help ensure your fitness regimen is balanced and improving multiple areas of your health. Cardio is excellent for your heart and weight control, strength exercises help maintain muscles and strengthen bones, and balance exercises are fantastic at helping prevent falls. Exercises to Improve Balance Get your doctor’s input It’s always best to check in with your doctor before making any new lifestyle changes. Whether it’s at your next appointment, over the phone, or virtually, ask if there are any activities or modifications they recommend based on your health history. For instance, if you have a heart condition, they may suggest monitoring your heart rate, so it doesn’t increase above certain levels. Or, your doctor can let you know if a medication you’re on may impact your activity level. Excited about staying active as you age and making the most of your wellearned golden years? Make sure to browse the rest of our blog for more tips on senior living, health and wellness, and more!

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DOES POOR SLEEP RAISE RISK FOR ALZHEIMERS DISEASE? Studies confirm what many people already know: Sleep gets worse with age. Middle-aged and older adults often sleep less deeply, wake more frequently at night, or awake too early in the morning. Could these problems be related to risk of cognitive decline or Alzheimer’s disease?

Older woman sleepingScientists are beginning to probe the complex relationship between the brain changes involved in poor sleep and those in very early-stage Alzheimer’s. It’s an intriguing area of research, given that both risk for disturbed sleep and Alzheimer’s increase with age. “Nearly 60 percent of older adults have some kind of chronic sleep disturbance,” said Phyllis Zee, Ph.D., a sleep expert at Northwestern University’s Feinberg School of Medicine, Chicago. It’s long been known that people with Alzheimer’s often have sleep problems— getting their days and nights mixed up, for example. Now scientists are probing the link between sleep and Alzheimer’s earlier in the disease process and in cognitively normal adults. They wonder if improving sleep with existing treatments might help memory and other cognitive functions—and perhaps delay or prevent Alzheimer’s. Which comes first, poor sleep or Alzheimer’s? The chicken-and-egg question is whether Alzheimer’s-related brain changes lead to poor sleep, or whether poor sleep somehow contributes to Alzheimer’s. Scientists believe the answer may be both. “We’re gaining new insights, primarily in animal studies, about a possible bidirectional relationship between sleep and Alzheimer’s disease,” said Mack Mackiewicz, Ph.D., who oversees sleep research for NIA’s Division of Neuroscience. Findings show that brain activity induced by poor sleep may influence Alzheimer’s-related brain changes, which begin years before memory loss and other disease symptoms appear. NIA-funded scientists are studying the biological underpinnings of this relationship in animals and humans to better understand how these changes occur. Although evidence points to certain sleep problems as a risk factor for Alzheimer’s, “it is not known whether improving sleep will reduce the likelihood of developing Alzheimer’s,” Dr. Mackiewicz said. He adds, “There is no scientific evidence that sleep medications or other sleep treatments will reduce risk for Alzheimer’s.” Effects of good and bad sleep At any age, getting a good night’s sleep serves a number of important functions for our bodies and brains. Although our bodies rest during sleep, our brains are active. The process is not totally understood, but researchers think that sleep might benefit the brain—and the whole body—by removing metabolic waste that accumulates in the brain during wakefulness. In addition, it has been shown that some memories are consolidated, moving from short-term to long-term storage during periods of deep sleep. Other sleep stages may also influence memory and memory consolidation, research shows.

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

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Tudor Oaks Senior Living Community

S77 W12929 McShane Drive, Muskego, WI 53150

414-529-0100 www.TudorOaks.net

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

JANUARY 2022 MHL 35

36 MHL JANUARY 2022

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8 Common Ear Pain Causes There can be many potential ear pain causes, including ear infections, trapped water, dental issues, and more.Ear pain can be uncomfortable, disorienting, and stressful. If you aren’t familiar with common ear pain causes, you may be unsure of what’s going on and what kind of ear pain treatment you need. Of course, if you have concerns about any pain or issues you’re experiencing, it’s best to check with your doctor or audiologist. Let’s look into these ear pain causes and potential ear pain treatment options to explore! Ear infection Various kinds of ear infections are some of the most common ear pain causes. For example, it may be a “swimmer’s ear” infection of the outer ear canal, a middle ear infection caused by a bacteria or virus, or an inflammation of the inner ear. Sometimes, ear infections resolve within a few days, and no further ear pain treatment is needed. However, it’s important to see a doctor if your ear pain is joined by a fever, fluid leaking from the ear, or hearing loss. Earwax buildup An earwax blockage can also be a surprising source of ear pain and reduced hearing ability. It can be difficult to tell on your own whether earwax has built up since it happens inside your ear, so you will want to see a doctor or audiologist to confirm it. They can also help with wax removal since they have better tools and the knowledge to safely navigate your delicate ears. Air pressure Airplane ear is a real thing, and it’s caused by sudden changes in air pressure. It’s normal for symptoms like ear pain and stuffiness to happen during the flight and last for a little while after landing. However, if airplane ear lasts longer than that, contact your doctor. Trapped object or water Even if it hasn’t caused swimmer’s ear, having water (or anything else) trapped in the ear can cause discomfort. Here are some tips for getting water out of your ear before it has the chance to cause an infection. If you have another object stuck in the ear (or your child’s

ear), only attempt to pull it out yourself if you can easily see it and grasp it with tweezers. If you can’t remove it yourself without the risk of pushing it further in, visit a doctor to remove the object. Strep throat The symptoms of strep throat don’t always stay in the throat; it can also be associated with ear pain or fullness. Since it’s a bacterial infection, it can potentially spread and cause an ear infection, so make sure to inform your doctor if you’re having ear pain along with strep. Sinus infections Similarly, sinus infections occur in the general area of the ears and face, so it makes sense that these are connected. Specifically, sinus infections can cause fluid to get trapped behind the eardrum, which can lead to an ear infection. Your doctor can recommend what sinus and ear pain treatment to use for this. It could include antibiotics, warm compresses, pain relievers, decongestants, etc. Arthritis/TMJ If you have osteoarthritis or other disorders affecting the temporomandibular joints (TMJs), the pain can quickly spread all around your jaws and ears. Rheumatoid arthritis can also cause issues like tinnitus and hearing loss in older adults. Talk to your doctor about the best methods to relieve pain. Teeth issues Tooth infections are no joke. The pain from an infected, broken, or decayed tooth can spread all around the head, including your ears. Teeth grinding and gum disease can be other dental-related ear pain causes. Visit your dentist if you suspect this is the culprit behind your ear pain; they can recommend a treatment like a root canal or wearing a protective night guard. Since certain ear pain causes, like infections, can lead to hearing loss if untreated, you shouldn’t take them lightly! With the approval of your doctor, you can try some ear pain home remedies for relief, like compresses, heating pads, ear drops, and changing your sleeping position. Let a medical professional know if your symptoms haven’t improved within 24-48 hours.

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

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

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

JANUARY 2022 MHL 37

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Steeple View An Independent Senior Community Embracing Christian Values Enjoy secure, carefree, independent living for active seniors (55 and better) in a Christian atmosphere. Relax with the comforts of home without the burden of home ownership! Our spacious 1, 2 and 2 bedroom plus den deluxe apartment homes start at $807 per month.* Schedule your personal tour and see why everyone loves living at Steeple View! * with 90% refundable entrance fee.

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How to Protect Your Hearing in Colder Weather Prepare for winter weather with these healthy hearing tips. Understanding how to protect your hearing in colder weather will keep your ears healthy no matter the temperatures. The changing of the seasons is always an exciting time. If you live somewhere where the temperatures drop in fall and winter, these seasons can bring colorful leaves, cozy sweaters, and plenty of opportunities to get out and enjoy activities like hiking and ice skating. As the temperatures start to get cooler, it’s also a time to look out for your hearing health and protect any assistive devices you may use from the cold. A few ways you can prepare your hearing for winter weather include: Breaking out the hats and earmuffs Use earplugs during windy weather Protecting your hearing aids Being mindful of ear infections Visiting your audiologist Read on to learn more about how to protect your hearing in colder weather. Breaking out the hats and earmuffs If you plan on spending time outside this fall or winter, bring your hats and earmuffs out of storage ahead of time. Cold-weather ear protection such as fleece ear warmers or a winter hat will keep your ears dry and warm. This protection is important, as repeated or extended exposure to cold weather may damage ears. Use earplugs during windy weather To further protect your hearing in colder weather, you can also use earplugs while you’re outside. They can help shield your ears from the cold and

wind and reduce any loud noise you may be exposed to, such as the loud noise from a leaf or snow blower or high noise levels at an indoor or outdoor sporting event. Protecting your hearing aids If you use hearing aids, it’s essential to take care of them during the winter months, as cold temperatures can shorten the battery life. It’s also easy for moisture to build up within your hearing aids at this time of year. You can get a dehumidifier to remove any excess moisture from your hearing aids and wear a hat, earmuffs, or specially-designed headband to protect them when you’re outside. Being mindful of ear infections Ear infections tend to be more common in colder months. Be on the lookout for early symptoms of an infection, such as: Ear pain Discharge Redness Ringing in the ears Any change in your existing hearing loss If you experience any symptoms of an infection, be sure to check in with your doctor or audiologist right away and follow their treatment advice. Visiting your audiologist To make sure you’re entirely prepared for winter weather, make an appointment with your audiologist for a routine evaluation. They can offer tips on how to protect your hearing in colder weather, check your current hearing health, and give you other advice to protect your hearing year round.

BREAKING FREE FROM A HEALTHY LIFESTYLE SLUMP We are now into the New Year and the question for all of us is how are we doing on our New Year resolutions of “dieting”; “exercising”; “losing weight”…? Daily life keeps us so busy that we can lose energy and motivation to work out and eat healthier. It happens so gradually that we hardly take notice. We start off

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strong, then things happen and we promise to get back on track and we may but not as frequently and then not at all and we fall back into old habits. If we reflect over the past few weeks… have you been a little more lax with what you eat? Do you feel a little more discouraged? The further behind you get the harder it is to revamp and start again. If you are in a slump, this is a perfect time to break free. It may be as hard as it was at the first of the year, but once you get moving again and taking positive steps, you quickly will get your forward momentum to fitness and health. Two quick tips to start the positive motion: Schedule some exercise time into your day today. You don’t need to schedule 60 minutes or 45 minutes, it can be 15 minutes. Just start moving. The biggest predictor of whether you work out tomorrow is whether you work out today. Beginning is always the tough part as we know. Take a walk, walk the stairs at work; do simple calisthenics: squat; push-up(wall push-up); lunges; high knee marches. Decide on your eating plan: One of the best things you can do to get back on track is draw a line in the sand and don’t step over it. Make healthy choices today, tomorrow and in the future. Eat for energy and vitality not habit or senseless eating. Taking the first step is hard but the next one is a little easier and the next one and the next one. Make the second half of 2015 the best half! For those who have been sticking to their plan since January congratulations! You have the wellness bug and it feels good! Have you increased your activity? In our enthusiasm and feeling good energy we may have forgotten a few key points that need to be brought up: Burnout: If we exercise too much with no breaks, you may experience burnout. This can be a negative to your goals. Burnout leads to loss of motivation and can lead to increase in injury. A sign of heading toward burnout is you begin to have a change in attitude toward working out, instead of enjoying it you start to dread it. Injury risk: Overtaxing your body with too much exercise and insufficient rest can lead to injuries. During exercise your body naturally experiences stress, strain and micro-injuries. When you rest your body has the chance to heal these micro-injuries, which leads to improved strength and overall endurance. But if the micro-injuries don’t have a chance to heal you potentially are at a higher risk for injury. Moderation is the key and that involves rest and relaxation. Decrease life performance: An overworked and overtaxed body and mind gets tired and productivity/life performance suffer. We do need to give our bodies and minds time off. Take time to relax each day -- it is important. If you can take a vacation or time off from work to refresh you mind, body and spirit, do so it is important.

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VISION<<page 11 6. Poor vision is often cited as a main reason for loss of balance that results in falls and hip fractures. Age-related cataracts (clouding of the natural lens inside the eye) are a common cause of poor vision (blurriness, glare, difficulty seeing at night, etc.). “Surgery to remove cataracts, however, can dramatically decrease the risk of falling. In one study of people age 50-plus, removing cataracts decreased their risk of falling by up to 78 percent. Another study revealed a significant reduction in the incidence of hip fractures in the year following cataract removal (16 to 23 percent depending on the severity of the cataract),” states Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard and Johns Hopkins and a popular continuing education lecturer for local optometrists. “These statistics are important to note because, of the approximately 1,000 hip fractures that occur in the U.S. each day, 18% are caused by visual impairment. And, when falls lead to hip fractures: only 25% of patients make a full recovery, 50% subsequently need a cane or walker, 40% require nursing home care, and 24% of those over age 50 die within 12 months due to complications.” 7. Taking care of your vision may prevent needless suffering and loss of independence. For example, a Japanese study noted that cataract treatment significantly improved functioning in people previously diagnosed with cognitive impairment. “Cataract removal, low vision aids, and other vision improvements are sometimes seen as working miraculous cures on patients mislabeled as confused, depressed or having dementia. Often, these people weren’t in need of a ‘miracle,’ institutionalization or other drastic measures. The problem was just that they just couldn’t see well,” explains Michael Raciti, MD, an ophthalmologist who has volunteered time to teach eye surgery techniques to doctors-in-training. “Independence is a good measure for quality of life; and having good vision enables people to live independently much longer.” 8. “Maintaining good vision is an investment for your future. Age-related vision impairment is a leading cause of disability (second to arthritis) and nursing home placement creating increased expenses for patients, Medicare, insurance companies, and society, in terms of doctor visits, special transportation, medical supplies and services,” says David Scheidt, OD, past president of the Milwaukee Optometric Society. Vision loss also takes physical and psychological tolls. Common problems you may have recognized in your own vision-impaired friends and relatives include: an increase in injuries, falls and car accidents; difficulty carrying out tasks (cleaning, shopping, reading, watching TV, etc.); deterioration of health (other problems become worse as it is more difficult to see to take medications, exercise, do simple hygiene tasks, prepare food, etc.); social issues (withdrawal, depression, isolation, anger, fear, etc.); and loss of freedom (inability to drive, work, do hobbies, etc.). “Scheduling regular eye check-ups today can help avoid these costs and suffering for tomorrow. And, if your symptoms and exam results meet the proper criteria, Medicare, Medicaid, and most insurance plans will often pay for a majority of your treatment,” adds Scheidt. 9. Many conditions (like glaucoma) may not offer early warning signs or are masked by the healthy eye’s ability to compensate. The only way to definitively know if you have an eye disease is to schedule a comprehensive dilated eye exam every two years, especially after age 40. If you don’t, undiagnosed and untreated conditions (like macular degeneration, cataracts and diabetes) may slowly be stealing your vision without you realizing it. 10. Scheduling regular eye appointments and receiving prompt treatment when necessary can protect and preserve your sight from permanent damage or loss to conditions like glaucoma, diabetes and macular degeneration (AMD). Advances in ophthalmology continually enhance the ability to protect patients’ vision. “In our own practice, we now have OCT laser scanners that can painlessly detect and track sight-threatening conditions in just minutes. Our ECP and SLT laser equipment can often reduce or eliminate the need for glaucoma drops. Revolutionary medication injection treatments can markedly protect and sometimes even improve vision in patients with macular degeneration and diabetic eye disease. And, advanced surgery techniques enable most patients to have their cataracts removed and replaced with an implant within 15-20 minutes and back home resuming normal activities within hours. But none of these advances matter if you don’t schedule regular eye exams to take advantage of them,” says Freedman. Keep the above information in mind the next time you are wondering whether or not you should schedule an eye exam or follow your doctor’s recommendations for undergoing a procedure or using an eye medication. In fact, you may want to start the New Year right with an appointment to check and protect your sight. Free Booklets & Information The physicians quoted above are partners at Eye Care Specialists, a leading ophthalmology practice that provides medical, surgical and laser care to more than 185,000 Wisconsinites. They are dedicated to the diagnosis and treatment of cataracts, glaucoma, diabetic eye disease, and macular degeneration; and have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies or to schedule an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Avenue. They also offer detailed eye and practice information at www.eyecarespecialists.net.

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5 Financial New Year’s Resolutions for 2022 These New Year financial resolutions include creating a retirement spending plan, and seeking advice from the pros.They say money makes the world go round — and while it’s not the most important thing in life, having good financial habits can certainly smooth your journey through it! Our ideal New Year financial resolutions change throughout our lifetimes. As a result, they look a lot different for seniors who are in the retirement phase of life than for a college graduate who has just started his or her career. With that in mind, let’s check out some senior-focused New Year financial resolutions to make in 2022! Develop a retirement spending plan Track your expenses Talk to a professional you trust Be vigilant against debt and scams Update your estate plan and directives Learn more about these New Year financial resolutions below! Develop a retirement spending plan When you’re young, this tip is generally to make a retirement savings plan. But if you’re retired, now it’s time to enjoy the fruits of your labor! Sit down and take a thorough look at your financial situation, then calculate what kind of monthly and

yearly budget you can afford. Consider consulting a financial expert to help you make the right choices for you. Your individual spending plan will affect all your other retirement decisions, including where to live, travel choices, what kind of lifestyle you can comfortably enjoy, and more. Make sure to factor in medical considerations and save money for long-term care if you need it. Here are some tips to maximize your retirement life experience! Track your expenses Your budget is your ideal spending plan, but if you aren’t tracking your expenses, you won’t know if you’re staying on the right course! Many debit and credit cards come with built-in spending analysis tools you can use to conveniently monitor your spending. You can also explore these expense tracking applications. Talk to a professional you trust Again, having a financial advisor or planner is optional, but they can be helpful to advise you and help with the logistics of various financial decisions. You just need to be discriminating about who you choose since there are some financial advisors who have been known to take advantage of people and charge fees that are too high, sapping your accounts faster. The key term you need to ask about is whether the advisor has a “fiduciary duty,” meaning they must act in your best interests. All Certified Financial Planners, or CFPs, are held to strict fiduciary standards, so they’re generally a good person to have on your side. Here are more tips on choosing a financial advisor. Be vigilant against debt and scams If you’re retired, you want to be careful not to take on unnecessary debt at this stage. Things like mortgages, cars, and credit-card spending should all be able to fit comfortably into your retirement spending budget. Older adults are often targets for scammers, so another way to protect your money is to stay aware of common scams and the red flags of fraud. These can include: Receiving an unexpected call or email demanding financial information or pressuring you. Update your estate plan and directives Your estate plan dictates what happens to your assets when you pass on, while your legal directives often determine things that happen during your life. This can include things like a living trust to distribute various assets while you’re alive, medical directives to make your care wishes clear if you’re unable to, a power of attorney to designate a person to manage financial and legal situations for you, etc. Here’s more information on estate planning for seniors.

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DIET<<page 21 People who adhere to the Blue Zones diet also follow the 80 percent rule — you stop eating when your stomach is 80 percent full — and enjoy one to two glasses of wine per day, Holtzer adds. Why It Promotes Long-Term Health Like the Mediterranean diet, this eating plan is also heavily plant-based with lots of fiber, antioxidants and anti-inflammatory foods. That means it similarly helps reduce inflammation and promotes healthy weight loss as well as gut and heart health. Another thing that’s particularly valuable about the Blue Zones lifestyle is that it doesn’t place all value and pressure on diet, but rather concentrates on all aspects of health including physical activity, social relationships, community, personal fulfillment, spirituality and stress management, Holtzer says. “The people who abide by this diet do not work 9-to-5 jobs they hate; they don’t ‘grind’ all day and all night. Instead, they rest, they recharge, they practice gratitude and they place tremendous value in their spirituality,” Holtzer says. The stress management component is especially important for longevity. “By now, we know that stress is one of the leading causes of inflammation,” Holtzer says. So by making stress reduction a prominent pillar of your lifestyle, you can help reduce and prevent chronic inflammation, which increases your risk for certain long-term diseases. 3. The Japanese Diet “The Japanese diet is another heavy hitter when it comes to whole foods and balanced eating,” Holtzer says. Indeed, “the Healthiest Countries 2021 report named Japan — which has the lowest rates of obesity in the globe — as the fourth healthiest country in the world,” she says. What’s more, Japanese people lead the international community in life expectancy with an age of 84.4 years, according to the Organisation for Economic Co-operation and Development. How It Works The key players in this diet are fruits and vegetables, fish, soybeans, fermented foods and green tea with a limited amount of red meat, processed foods and added sugar, Holtzer says. Another crucial factor of the Japanese diet is small portion sizes. “Rather than three large meals per day, this diet encourages small, frequent meals of equal size throughout the day,” Holtzer says. Why It Promotes Long-Term Health By eating small frequent meals, we help stabilize our blood sugar levels throughout the day, Holtzer says. Fiber-rich soybeans, which serve as a prime source of plantbased protein in the Japanese diet, also function to steady blood sugar. Not only does blood sugar stabilization keep our appetite in check and curb overeating, but it can also help prevent insulin resistance, one of the key precursors to obesity, diabetes and heart disease, Holtzer explains. The Japanese diet also relies heavily on fermented foods, such as miso (fermented soybeans/legumes), Tsukemono (pickled veggies including cucumber, daikon and carrots) and Umeboshi (fermented Japanese plums). And because fermented foods are rich in probiotics (good bacteria that live in our bodies and protect us from bad bacteria), they play a large role in our immunity and disease prevention, she explains. And once again, the plant-forward focus of this diet means that it’s high in antioxidants and anti-inflammatory foods, which help prevent chronic inflammation in the body that may contribute to disease. 4. The DASH Diet The DASH diet, which stands for Dietary Approaches to Stop Hypertension, was ranked the number two diet overall and the number one diet for healthy eating by the U.S. News and World Report in 2021. And it’s designed to do exactly what it says: stop or prevent high blood pressure, Holtzer says. Over time, high blood pressure damages the tissues inside the arteries and blood vessels, making them more firm and rigid, which decreases blood flow and delivery of oxygen to the heart and body, Holtzer explains. So if you’re looking to lower your blood pressure and improve your heart health, the DASH diet may be the right eating plan for you. How It Works Like other healthy eating plans, the DASH diet encourages a high intake of fruits, vegetables, whole grains, lean proteins and low-fat dairy products while limiting red meat, processed meats, full-fat dairy, refined oils and foods high in sugar and sodium, Holtzer says. “What makes the DASH diet different is its emphasis on sodium,” Holtzer says. This diet sets a cap on daily sodium, which ranges from 1,500 to 2.300 milligrams daily, depending on the person and the severity of their hypertension. For reference, 2300 milligrams is equivalent to about one teaspoon. Why It Promotes Long-Term Health With its focus on fruits, vegetables and whole grains, this diet is high in fiber, antioxidants and other nutrients (including potassium, magnesium and calcium) that assist the body in ridding itself of excess fluid that contributes to high blood pressure, Holtzer says. This article origanally appeared on livestrong.com.

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MEDITATION<<page 25 manding, de-grading, de-valuing and de-humanising, which leave us with feelings of de-moralization, de-adening and de-stroying our relationship to ourselves, one another and the earth itself. The insidious nature of Patriarchy cloaks its intentions and behaviors in words that mislead and manipulate to separate, extract and dominate. Being dominated always evokes fear, and manipulates us to become complicit and complacent. We are always vulnerable to Patriarchy’s seductive ways and risk normalizing these while denying their toxicity and second guessing ourselves. Since society normalizes this, we are conditioned to adapt unless we have some level of connection with our True Self. This is ultimately our life saving radar, an inner guidance system we must rely on more and more as we age, to keep us free from the grip of toxic and familiar patterns that drive individual and collective behaviors resulting in an erosion of love and meaning for each and every one of us. The current state of our world is urgently in need of deep change, and we must reclaim the sanctity of our existence in relation to our life on this dynamic yet finite plant. Transformation always encourages us to awaken and observe our reality without projecting illusion or magical thinking upon it. This is hard to do, but necessary and vital for us to stay awake to the danger of adapting to unhealthy ways of living. Patriarchy is the disease of our time, and to heal any disease, it must first be named and then exposed. To heal ourselves and the society we are a part of, we can no longer align with any methods or behaviors that are fundamentally patriarchal. As each one of us gains clarity and courage to step away from these patterns and behaviors, only then can a healthier masculine and feminine foundation emerge and replace the toxic one our society is dependent upon. I view our experience of the Pandemic as a difficult yet necessary opportunity to detoxify and release our normalization of meaningless values upheld by our collective False self. Given this is where we are, how can we begin to re-claim our health and make contact with our True Self, since our very survival has relied on our ability to (unconsciously) adapt to Patriarchy? Any shift away from familiarity can feel like a profound threat to our survival. Stepping away for what has been familiar for nearly five thousand years can also trigger feelings of isolation and fear and keep us stuck in our identification with the False self. After all, any prior attempts to reorient ourselves around our True Self may have angered people we love, causing us to secondguess ourselves in favor of how they wanted us to behave. When I began to awaken to these realities, I was surprised to find myself in the company of many others also in a similar process. It was really not that lonely. It takes desire and courage to leave

unhealthy ways of behaving in favor of new, healthier ways. It is also necessary to engage patience and self-compassion on the journey towards health. These are skills we were seldom taught, and ones that can greatly assist us as we reclaim a more authentic way of being in the world. “How,” you may ask, “do I begin?” “How can I begin to feel a connection to my True Self?” Simple practices can be very helpful in connecting us with our true nature. Age old, and time tested practices like Mindfulness Meditation can serve as powerful tools that can assist in making contact with our true nature. Mindfulness Meditation is the practice of paying attention to the present moment without judgment. It has been shown to be extremely effective when practiced regularly. At first, for as little as 5 seconds per day, then more frequently, pause and bring your attention to the present moment without judgement. Your mind will be busy evaluating and judging, commenting and growing impatient. Let it. Continue watching it all as if taking inventory at first, then let it chatter without engaging your attention. Let the waves of thoughts come and go and observe them rather than letting them control you. Increase the increments of time you spend practicing this. When practiced more frequently, you may begin to feel a deeper connection with your heart and a softening of your relationship with yourself. Mindfulness is a gentle practice. It is a non-threatening, powerful way to connect with your True Self. Over the last 25 years, Mindfulness Meditation, when practiced regularly, has been shown to positively impact biochemical and neural pathways, lower stress hormones and effect moderate improvements in anxiety, depression (2) , pain (3) and stress (4). In fact, neuro-imaging studies have repeatedly demonstrated a significant reduction of signals in the areas of the brain activated by the fight-and-flight response, the amygdala (5), while subjects were engaged in Mindfulness Based Stress Reduction (MBSR). I consider the practice of Mindfulness Meditation as a gateway for connecting with our True Self, mostly ignored and forgotten in favor of the False self. It can sometimes be difficult to begin the practice of Mindfulness Meditation because of the unfamiliarity of this approach in our society. However, once learned, it can serve as a faithful ally during difficult times. Although simple in theory, it can be difficult to learn on your own. A teacher is important for learning the practice correctly, which can prevent the mental pitfalls that emerge at first. These can discourage us from continuing, so we are best served by a certified instructor who can teach Mindfulness Meditation as our skilled guide. Connecting to and living from our True Self is our urgent imperative at this time. It is in the present moment where we plant the seeds for our future. If we desire a better MEDITATION>>page 47

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MEDITATION<<page 46 future than where we have arrived, wouldn’t it be useful to be awake in this moment, so we can choose more consciously from a place of depth and meaning? Practicing Mindfulness is a good place to begin. Give it a try. It is an excellent practice to reduce stress, anxiety and fear and restore inner peace. It may just bring you the relief you have been longing for. For classes and instruction in Mindfulness Meditation, please call The Ommani Center at 262-695-5311. We offer individual and group classes both remotely and in person by a certified instructor. Patient safety during the Pandemic is our first priority. Links: 1.Amazon.com: The Soul of a Woman: 9780593355626: Allende, Isabel: Books 2.The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A MetaAnalytic Review (nih.gov) 3.Effects of mindfulness meditation on chronic pain: a randomized controlled trial - PubMed (nih.gov) 4.Effects of Mindfulness-Based Stress Reduction (MBSR) on Emotion Regulation in Social Anxiety Disorder (nih.gov) 5.Neural mechanisms of mindfulness and meditation: Evidence from neuroimaging studies (nih.gov) ©January2022 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.

NUTRITION>>page 31 meals instead of buying freezer meals at the grocery store Stay hydrated More than 60% of the human body is made of water, making the amount of H20 you drink important for healthy nutrition as well. Healthy hydration is especially critical for seniors because the body begins to conserve less water with age. Follow these helpful tips on our blog to ensure you stay hydrated and healthy. Have breakfast The “most important meal of the day” is essential because it helps kickstart your metabolism and provide the necessary fuel to get your body through the day. For those struggling to make time for breakfast, we recommend these grab-and-go breakfast ideas that pack healthy nutrition into each bite. These nutrition and healthy eating tips for seniors (and anyone!) can help you feel your best. As always, be sure to check with your doctor or nutritionist before making any drastic dietary changes.

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WORKOUT<<page 8 refreshing, they can be nice. However, they are going to cause digestional bloating and gas and upset to the stomach. And it’s definitely not something that you’re going to be wanting to do. Especially, if you are in a yoga class and you know, where your body is even more naturally primed to flatulence. So, carbonated beverages, you’re going to want to avoid before working out. 6. Anything spicy The next thing you want to avoid before a workout is anything spicy. So, nothing ruins a workout like a case of heartburn. And you want to keep those gastric juices low by avoiding high peppers. You want to avoid onions, and you also want to avoid tomatoes and chili peppers before a workout. 7. Alcohol Even if you decide you wanton drink, you definitely do not want to consume alcohol directly before working out. Not only is alcohol dehydrating which can interfere with your performance, alcohol interferes with fat oxidation. It also can lead to potential injuries. So, you definitely do not want to be consuming alcohol before a workout. About Christine Hronec Christine Hronec (https://gaugelife.com) is an award-winning chemical engineer and three-time champion fitness competitor, nutrition, and exercise expert. Since founding her company Gauge Life in 2013, Christine has helped approximately 40,000 women transform their bodies and switch to a body-positive self-image. Her YouTube channel has over 25 million views. Christine has received awards from the American Chemical Society and was published in the American Institute of Chemical Engineers. Christine was part of the team that created Time magazine’s “Invention of the Year” for her work in the biotech field. JANUARY 2022 MHL 47

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5 8HEARING AIDS. 1 TOP 10 TIPS FROM A PRO ON HOW TO PURCHASE 88 Amountaids. 11When10 Top tips from a Hearing propurchase on how to purchase hearing tips from aYoupro on how to hearing aids. Are Looking To Buy Aids It Is Easy To Feel Swamped By The Sheer Of Information. 5 3 9 5 10 8 1 a pro on how to purchase 8 7 tips from hearing aids. 55 tips from a pro on how to purchase hearing aids. 9 2 2 99 6 6 8 5 2 8 5 22 6 9 9 11 66 55 99 32 6 64 10 7 3 3 10 33 7 7 10 66 10 77 3 11 10 10 7 7 11 11 11 10 4 77 10 a pro on how to purchase hearing aids. 4 11 11 44 8 11 4 4 11 5 4818 S. 76th St., Suite 3, Greenfield, WI 53220 9 Telephone: 414-281-8300 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.

Website: www.midwestaudiology.com Email: midwestaudiology@att.net Initial consults are free of charge.