Modern Health and Living January 2024

MHL

January 2024 | FREE PUBLICATION Est 1992

MODERN HEALTH AND LIVING

Winter Health Edition

LIVE WELL AGE WELL 3 Crucial Exercise Benefits THIS 15-MINUTE CROSSFIT WORKOUT FOR BEGINNERS WORKS EVERY MAJOR MUSCLE GROUP

The Benefits of Living Moment by Moment OLDER ADULTS GUIDE NEW YEAR FRESH START Employment Opportunites A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND older adults

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E D I T O R ’ S L E T T E R A new year often Signifies a fresh start Happy New Year! I hope you had a wonderful holiday season and have started off the new year with health and good cheers.

New Year’s Eve is, in fact, just another day, and the next day is one, as well. So why do we all crave change when the ball drops and the first day of a fresh start comes to our minds?

This year maybe instead of trying to trim away all the symptoms of our dissatisfaction, we can accept that what we really want is happiness—and that true happiness comes and goes. We can never trap it like a butterfly in a jar. I think we should look at the what is important to us and that should be the focus for 2024. Take the pressure off of any big change and make it just a small change of each day living in a more healthy joyous state of mind. The rest will follow.

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.

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.

Until next month...have a healthy start to the new year.

AmandaLewis

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January 2024 | FREE PUBLICATION Est 1992

MODERN HEALT

H AND LIVING

LIVE WELL AGE WELL

JANUARY 2024 EDITION

OLDER ADULTS GUIDE : NEW YEAR FRESH START 15-MINUTE CROSSFIT WORKOUT THAT WORKS EVERY MAJOR MUSCLE GROUP

Employment Opportunites A GUIDE TO HEALTHY LIVIN

G FOR MEN, WOMEN, CHILD

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disclaimer MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care.

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thanks Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living. images 123RF.com, Istock.com

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January 2024 MHL

Health Employment

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Join our team of holistic health practitioners WHO UNDERSTAND THAT HEALTH IS PERSONAL

We are looking for strategic thinkers, team players and leaders who align with our purpose of improving the health and wellbeing of those we serve.

Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move toward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy.

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January 2024 MHL

AGE WELL Fitness

Improved bone density, consistent flushing of toxins from your body and brain stimulation.

3 Crucial Exercise Benefits Most People Don’t Recognize By: Martin Johnson, DHM, Owner and Natural Health Consultant hen I mention the words ‘exercise benefits’, you might immediately think of heart or cardio vascular health, strengthening muscles, increasing metabolism and improving circulation. These benefits are all true and very important, but there are three other benefits that are crucial to our everyday health: improved bone density, consistent flushing of toxins from your body and brain stimulation.

1. Improved Bone Density Strengthening bones can be impacted using resistance training, i.e. “lifting weights.” The more load you put on your skeletal structure, the more the bone cells will respond to build stronger bone. Stronger bones result in fewer injuries as we age.

Other options for strengthening bones include: · Utilizing weight machines at your local gym ·Strengthening muscles with stretchy resistant bands · Use your own body weight by doing exercises like push-ups, squats, planks, lunges, step-ups, abdominal crunches, chin-ups, and 100s of other strength training exercises. · Try exercises with weighted medicine balls · Utilize household items for weights, if you don’t want to purchase any 2. Flushing of Toxins Your lymphatic system flushes toxins that build up in your body. However, unlike your circulatory system, it doesn’t have a pump (the heart) to push the fluid around. Instead, the lymphatic fluid relies on muscle movement to operate properly. A lack of movement equates to stagnant lymph fluid which can equate to lack of toxins moving out effectively. The more you increase

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your heart rate, the faster you move blood through the vessels, which also helps eliminate toxins promptly. If toxins build up, this could lead to inflammation which can cause chronic illnesses such as autoimmune diseases, heart disease, dementia, and even cancer.

3. Brain Stimulation The third benefit often not considered is brain stimulation for your health. In a study done at the University of British Columbia, researchers found that regular aerobic exercise that gets your heart pumping appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. This finding comes at a critical time since researchers currently say that one new case of dementia is detected every four seconds globally! Four seconds!

They estimate that by the year 2050 more than 115 million people will have dementia worldwide.

The above information highlights how crucial it is for us to keep up with preventative health measures like exercise, the proper therapeutic whole food supplements and balancing our body chemistry through dietary intake!

Commitment to these areas can seriously minimize your chances of being a part of a negative health statistic.

Please stay proactive with your health!

If you struggle with poor digestive health, weight loss resistance, allergies, fatigue, brain fog, joint pain, or even an autoimmune disease, I would encourage you to get to the root cause and don’t settle for it being covered up with medication. It will only get worse over time.

Give us a call 262-251-2929 to schedule a no-charge 10-minute phone consult with a natural health practitioner, to see how we can help!

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January 2024 MHL

AGE WELL Fitness

This 15-Minute CrossFit Workout for Beginners Works Every Major Muscle Group

By Jenna Birch If you’ve ever peered through the garage doors of a CrossFit box but were too intimidated to set foot inside, CrossFit coach Ty Rendlich-Texidor, ATC, CL1, founder of ĒVO Training Collective, has a message for you.

“You can do this,” she says.

Since its founding in 2000, CrossFit has gained visibility (and an arguably cult-like following) thanks in part to the CrossFit Games, a televised competition featuring elite athletes walking on their hands, deadlifting three times their body weight and scurrying up ropes using just their arms.

But Rendlich-Texidor promises that what you see on TV isn’t representative of the typical hour-long workout, which combines elements of HIIT, powerlift-

ing, Olympic weightlifting, gymnastics and endurance training.

“There are 98-year-olds that do CrossFit,” she says, emphasizing that every movement and workout can be scaled and modified according to each individual’s abilities and level of fitness. “That’s one of the things I try to get across.

You’re not doing ‘Susie’s CrossFit,’ you’re doing ‌your‌ CrossFit. Do the stuff that you want to do — that you ‌can‌ do — in the way you want to do it,” RendlichTexidor says.

Another misconception is that you need a warehouse full of barbells, kettlebells, weight plates, sleds and sandbags to do a CrossFit WOD (workout of the day). In fact, many CrossFit workouts— like the one below — can be done at home with minimal equipment.

Programmed by Rendlich-Texidor, this 15-minute workout is appropriate for athletes of all levels, including beginners. The first section, a 5-minute tempo goblet squat EMOM (every minute on the minute), is intended to build strength while reinforcing proper squat form and mechanics.

The following 8-minute AMRAP (as many rounds as possible) includes four foundational lifts that, when performed together, work every major muscle group while elevating your heart rate.

A 15-Minute CrossFit Workout To do this workout, you’ll need a set of medium-weight dumbbells and a timer (your phone’s clock app will work). During the first 5-minute EMOM, stick to the tempo and focus on your form. For the 8-minute WOD, pick up your pace but prioritize proper form and high-quality reps over speed. Part 1: 5-Minute Tempo Goblet Squat EMOM Set your timer for 5 minutes. At the start of each minute, perform five tempo goblet squats. When you’ve completed your five reps, rest for the remainder of the minute. Then start again at the next minute. Repeat this sequence until the 5 minutes are up.

Hold a dumbbell against your chest with both hands. Place your palms under the weight at one end rather than holding the handle.

1. Stand with feet hip-to-shoulder-width apart. Experiment to find the stance that’s most comfortable for you.

2. Keeping your chest up and core engaged, take 1 second to sit your hips back and bend your knees to lower into a squat. Your knees should track over your toes.

FIT>>page 21

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LIVE WELL Better Sleep

How to Sleep Well While Traveling

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ravel is one of the most exciting adventures you can take, especially around the holidays when your destination is to see close friends and family. But sometimes, it may be difficult to fall asleep in a new and unfamiliar place.

Instead of laying awake or counting sheep, here are a few great tips and tricks you should try to help you figure out how to sleep well while traveling!

As always, if you have questions about your health or any concerns about your sleeping patterns, a chat with your primary physician is best!

Bring items that help you sleep While this may seem like an obvious one, it can easily be overlooked in the hustle and bustle of packing for a trip. If you’re trying to pack light, reserve some room for any items that help you get your best sleep — you may sacrifice the space, but it’s definitely worth it to pack a few extra items to help you feel well-rested!

Some common items that can help people sleep include eye masks to block out light or a special pillow that helps support the neck and back in ways a hotel or guestroom pillow can’t. You may also want to bring a favorite blanket or your comfiest pair of pajamas to replicate the experience of sleeping at home.

Plan time to rest during your vacation and travel You may want to book events and tickets from before sunrise to late at night to

maximize the time spent seeing new things in a new place, but be sure to pencil in some time for rest! You’ll want to plan so that you can have some early nights in or a few late wake-up calls so that you don’t get exhausted or burned out from your travel. If you can, plan to rest on the plane, train, or bus during your trip — this can be a great way to catch up on a bit of sleep!

If you’re changing time zones during your travel, jet lag can be tough to get through. But, if you plan ahead, it can have little to no impact on your sleep schedule. Read up on how to combat jet lag before you head out on your trip.

For example, it may be worth it to sleep the whole time on the plane, arrive in the morning at your destination, and push through the day awake to kickstart your circadian rhythm into the right cycle.

When you can’t get on the right time zone or circadian rhythm, you may find your sleep pattern is off, and you may struggle to sleep at the appropriate time.

Being able to get on the right time zone pattern is a key factor in how to sleep well while traveling!

Have a bedtime routine This is one tip that will have to be set up before your trip, but it can definitely be a great help in setting your sleep schedule up for success. Before your travel, start setting a bedtime routine. This may be as simple as a shower just before bed, or it can be as elaborate as a full wind-down hour. This gets your mind into “sleep mode,” and your brain will start to associate the routine with sleep to shortly follow. This can help as you use it on your trip; as you perform the bedtime routine, your body will associate those motions with sleep and will help how well you sleep while traveling.

Use scents to trigger sleep Essential oils or bed sheet mists are great at releasing calming chemicals or smells! A lavender pillow mist can help your mind relax and help you fall asleep.

Make sure any bottles of liquid meet security requirements if you’re flying with only carry-on luggage!

Using scents is an easy tip that you can implement at home as well. As always, if you have questions about which essential oils to use or if pillow mists are right for you, or if you have any concerns like allergies, talk with your doctor.

Limit electronic use before bed It’s the one we’ve all heard so many times before, but it’s true; put down the phones and electronics before bed! The blue light can impact your circadian rhythm, so putting down the devices can help you fall asleep and stay asleep better, and have more energy to tackle your itinerary for the next day.

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800-233-9130 CapTel.com FEDERAL LAW PROHIBITS ANYONE BUT REGISTERED USERS WITH HEARING LOSS FROM USING INTERNET PROTOCOL (IP) CAPTIONED TELEPHONES WITH THE CAPTIONS TURNED ON. Advanced speech recognition software is used to process calls, and, in certain circumstances, a live communications assistant may be included on the call. There is a cost for each minute of captions generated, paid from a federally administered fund. No cost is passed on to the CapTel user for using the service. CapTel captioning service is intended exclusively for individuals with hearing loss. CapTel® is a registered trademark of Ultratec, Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Ultratec, Inc. is under license. (v1.7 01-23)

10 MHL January 2024

LIVE WELL Pain Management

Understanding and Preventing Low Back Pain

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bout 80% of Americans suffer debilitating low back pain at some point in their life. This fact is staggering, yet it doesn’t have to be this common. The key to staying out of this group of low back pain sufferers comes down to one word: Prevention. If I had to choose one common problem amongst all low back pain sufferers, it would be bad low back position during common activities such as brushing your teeth, bending over, picking up a small child, exercising and sitting.

The lumbar spine, which is the lower part of the spine, is meant to have a natural curve to it that displaces the forces of gravity, weight, etc. evenly and minimally. When this natural curve is straightened, or reduced, the forces on the discs, muscles, and ligaments of the low back are significantly increased. For example, sitting without maintaining the natural curve increases the forces on those structures by 30-40%!

There are many conditions that can be covered under the umbrella of low back pain, but in this article, we will cover the following conditions for the sake of this informational handout. The keys of prevention of low back pain are as follows:

Understand your symptoms and risk factors Body Preparation and Positioning Proper Activities of Daily Living Corrective Exercises Treatment Considerations Common Low Back Conditions: Lumbar strains and sprains A lumbar strain is when an injury occurs to the muscles of the lower back. A sprain, on the other hand, is an injury to the ligaments or joints; both, however, have similar pain and symptom patterns. When these muscles or ligaments become injured, it can lead to dysfunctional movements, and cause instability in the spine. Patients suffering from this diagnosis often have pain when attempting to walk, sit, exercise and can even occur during sleep.

The main physical causes of this condition are: -Overexertion -Falls -Poor movement mechanics -Poor posture -Heavy lifting However, with proper education, you can protect yourself from many of these causes. The primary sufferers of this condition, especially chronic cases, often are in poor physical condition with weak stabilizing muscles. A comorbid factor of this condition is often a desk job that involves sitting for most of the day. This type of patient usually has poor sitting posture, which can lead to a weakening of your spinal erectors and destabilize the spine, contributing to the condition.

The importance of a strong core and training your spinal muscles cannot be overstated.

In cases where the injury stems from a problem related to overuse, poor posture or improper exercise, there are steps that can be taken to help avoid these injuries from happening. Proper instruction about your postural habits can reduce the detrimental effects of sitting on the spine, as well as education about correct lifting form can reduce these episodes of low back pain and help you build a healthy spine.

Lumbar stenosis PAIN>>page 17

REAL HEALTH & FITNESS

W61 N513 Washington Avenue

Cedarburg, WI 53012 January 2024 MHL 11

LIVE WELL Hearing

Communication and Hearing Care: Still Essential in our Virtual World

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hether it’s through working, learning, or socializing, the pandemic has caused us all to spend more time communicating with each other virtually. While technology has been a great resource during this time in allowing us to continue connecting with others, communicating through phones and screens (not to mention masks) creates some unique challenges, especially for those with hearing loss. Maybe you find it difficult to hear all of the conversation bouncing back and forth in your office meeting or family zoom call, or maybe you’ve noticed that a friend or loved one is struggling to keep up. Whether you’re masked up in person or connecting long distance, here are some tips and resources to help make communication easier during this time:

Video Chatting • Turn your camera on. We all pay attention to visual cues to understand each other, and those with hearing loss often rely on these more. If you’re on a video call, simply having your cameras turned on can make a big difference. Make sure that as you’re speaking, your face and mouth are visible in the camera frame.

• Automatic Captioning. Services like Microsoft Teams, which is often used in workplaces, or Skype, have live automatic captioning available to turn on with the click of a button within your meeting options. While these captions are not always perfect, they can help add to the spoken and visual cues when something is missed. In order to optimize live captioning, make sure that only one person is speaking at a time, and try to speak slightly slower and more clearly. Also, be sure that you are close enough to the microphone on your phone or computer.

Zoom does not allow for automatic captioning but has an option for a meeting participant or a captioning service to provide live captions.

• Optimize your environment. Try to minimize background noise by turning off other sound sources like the radio and TV and searching out a quiet spot in your home whenever possible. Using headphones may also help, as they eliminate any distance between you and the sound source, and they can help block out external noise. If you do use headphones, make sure that you’re choosing a safe volume. If your headphone volume is near the top of your volume range, you’ve likely entered a threshold that could potentially damage your hearing.

Masks • Considering a hearing test. While masks are important in keeping us safe, they reduce the volume of a speaker’s voice and hide their mouth, which poses a challenge. While we all use visual cues to some extent, if you have found yourself asking for frequent repetitions or straining to hear a masked speaker, it’s very possible you have a hearing loss that you may not have noticed previously.

Consider seeing an audiologist, who can test your hearing and work with you to find the best options to treat your hearing loss.

• Clear masks. A quick internet search will provide many options for masks that have a clear pane over the wearer’s mouth. If you have a regular communication partner who has hearing loss, consider purchasing this type of mask—it can make conversation a lot easier!

For hearing aid users • Bluetooth. Many newer hearing aids allow wearers to directly connect to HEAR>> page 29

DO YOU HAVE TROUBLE HEARING THE TV OR YOUR FAMILY MEMBERS TALKING? Visit our state-of-the-art audiology clinic for a hearing evaluation and meet with technology experts to determine your product needs.

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Call or visit us today! We are conveniently located on 102nd and National Ave. 10243 W. National Avenue, West Allis, WI 53227 | 414-604-2200 | info@hearwi.org Visit us online at hearwi.org 12 MHL January 2024

LIVE WELL Allergies

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eople with allergies also have a greater chance of suffering from other related conditions including sinus and ear infections, and FINANCIAL ASSISTANCE AVAILABLE most seriously asthma, and wintertime creates further problems for patients who also suffer from one of these other related conditions.

Patients who use their fireplaces in the wintertime may increase their exposure to mold growing on wood that is brought into the home. In addition, some asthma patients may be sensitive to the smell and/or the smoke from the fire and which is a common trigger of their symptoms such as shortness of ZZZ PZVHOHFW FRP breath, coughing and/or wheezing. In addition, upper respiratory infections are much more common in the winter and are another common trigger of asthma. These can include viral infections including influenza, but also bacterial infections including ear and/or sinus infections.

While there is no cure, there are many forms of treatment available to bring the symptoms of an allergy and/or asthma sufferer under control.

A visit to an allergist can be helpful in determining what a person is allergic to so that an effective treatment plan can be devised. Once the specific allergies are determined—usually done by skin testing—the allergist will discuss ways to help decrease exposure to, or if practical, to ^ƚĂƌƟŶŐ Ɖƌŝů ϭ͕ ϮϬϮϯ͕ ƐŽŵĞ ŝŶĚŝǀŝĚƵĂůƐ ǁŝůů ŶŽ ůŽŶŐĞƌ ďĞ ĞůŝŐŝďůĞ ĨŽƌ DĞĚŝĐĂŝĚ avoid the allergen. In the case of ĐŽǀĞƌĂŐĞ͘ ,ŽǁĞǀĞƌ͕ ƚŚĞƌĞ ŝƐ ĂŶ ĂůƚĞƌŶĂƟǀĞ ŽƉƟŽŶ ĂǀĂŝůĂďůĞ ƚŚƌŽƵŐŚ ƚŚĞ dust mite allergy there are various īŽƌĚĂďůĞ ĂƌĞ Đƚ ; Ϳ͘ maneuvers that have been shown to decrease exposure to this common allergen including covering one’s /Ĩ LJŽƵ ĂƌĞ ůŽƐŝŶŐ LJŽƵƌ DĞĚŝĐĂŝĚ ĐŽǀĞƌĂŐĞ͕ LJŽƵ ŵĂLJ ďĞ ĞůŝŐŝďůĞ ƚŽ ĞŶƌŽůů ŝŶ Ă pillow, mattress and box springs ŚĞĂůƚŚĐĂƌĞ ƉůĂŶ ƚŚƌŽƵŐŚ ƚŚĞ DĂƌŬĞƚƉůĂĐĞ͘ LJ ĞŶƌŽůůŝŶŐ ŝŶ ƚŚĞ ͕ LJŽƵ with dust mite-proof allergy covers, ŵĂLJ ďĞ ĂďůĞ ƚŽ ĂĐĐĞƐƐ ĂīŽƌĚĂďůĞ ŚĞĂůƚŚĐĂƌĞ ĐŽǀĞƌĂŐĞ ƚŚĂƚ ĮƚƐ LJŽƵƌ ŶĞĞĚƐ͘ washing sheets and blankets in hot water and removing carpeting from ŶƌŽůůŝŶŐ ŝŶ ƚŚĞ DĂƌŬĞƚƉůĂĐĞ ŝƐ ĞĂƐLJ ĂŶĚ ĐĂŶ ďĞ ĚŽŶĞ ďLJ ƉŚŽŶĞ͘ zŽƵ ŵĂLJ ďĞ one’s bedroom if possible. In the ĞůŝŐŝďůĞ ĨŽƌ ĮŶĂŶĐŝĂů ĂƐƐŝƐƚĂŶĐĞ ƚŽ ŚĞůƉ ŽīƐĞƚ ƚŚĞ ĐŽƐƚ ŽĨ LJŽƵƌ ŚĞĂůƚŚĐĂƌĞ ƉƌĞŵŝƵŵƐ͘ case of an allergy to animal dander, while removing the pet from the home altogether is always the best treatment, for patients who are unwilling to do this, reducing their exposure to the dander from their pet can be achieved by always keeping it out of their bedroom and using an air filter in the home. This together with

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ÌÌ ğƉĠĤĠƉĠĢğƉġĤĤĠ ÷Û Ì¥ ëÔ ÒÛë¥ Ô ¥ÔëÛÌÌ ÷Û ďŸ January 2024 MHL 13

AGE WELLVision

Are You “Blind” To The Fact That Your Vision May Not Be As Good As You Think?

START THE NEW YEAR RIGHT BY TAKING STEPS TO PROTECT YOUR SIGHT

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By Cheryl L. Dejewski ften when I tell a patient that they have a serious eye condition like glaucoma or diabetic eye disease, they’ll respond, ‘But, I can see fine’ or ‘I haven’t noticed anything wrong with my eyes,’” reports Brett Rhode, MD, senior partner at Eye Care Specialists, an ophthalmology practice that has overseen the medical, surgical and laser care of 200,000+ area residents. He adds, “Unfortunately, whether the person is in denial, didn’t notice, or really has no symptoms, the outcome is still the same. Early diagnosis and treatment are the only ways to prevent unnecessary vision loss.”

Harvard- and Johns Hopkins-trained ophthalmologist and partner at Eye Care

Specialists, Daniel Paskowitz, MD, PhD, explains, “What people don’t realize is that problems in one eye can be masked by the ability of the other eye to compensate. Or, changes occur so gradually that they go unnoticed. For example, with glaucoma, loss of side vision slowly occurs until it creates a ‘tunnel’ effect. And, with cataracts, many people don’t realize how much they’ve been missing until the cloudy lens is surgically removed and replaced with an implant. Afterward, they often talk about how much brighter and more colorful everything is or how much easier it is to recognize faces or see the TV.” Loss of vision also leads to serious issues, like an increased risk of falling, hip fractures, car accidents, nursing home placement, and depression. “Early diagnosis and prompt treatment are key to maintaining independence and quality of life. For example, when a patient’s vision has diminished with age and a new eyeglass prescription doesn’t do the trick, we often find that cataracts are the cause of the problem and, in most cases, surgical removal and replacement with a lens implant is a relatively easy and painless solution,” notes Daniel Ferguson, MD, who has performed thousands of cataract surgeries.

“Poor vision is not a fact of life and aging. It’s important to discover what’s behind the changes—whether it’s simply the need for a new glasses prescription or something more serious like the need for injection treatment to hold off diabetes-related damage. That’s why we can’t stress enough the importance of scheduling comprehensive dilated eye examinations at least every two years,” states Michael Raciti, MD, an ophthalmologist and continuing education lecturer for eye care professionals from throughout southeastern Wisconsin. He advises, “When you do schedule an appointment, make sure that it is for a ‘comprehensive’ eye exam, which means that the doctor will dilate your pupils and check your ability as far as accommodation (switching focus between near and far), pupil reflexes (adjusting from light to dark), muscle motility (looking to the sides and keeping the eyes in alignment), visual acuity (seeing objects clearly near and far), and visual field (seeing objects off to the side). They should also check the external surface (for infections and inflammations), lens (for cataracts), retina (for macular degeneration, diabetes, etc.), and internal pressure and optic nerve (for glaucoma).”

“Sight-saving diagnosis and treatment options are of no use if you are not aware, or are in denial, that you even have a problem. Start by asking yourself, ‘When was my last eye exam?’ Then, take action to enhance and protect your VISION>>page 16

January 2024 MHL 15

AGE WELL Fitness

Tudor Oaks Senior Living Community now offers

Home Care Services!

Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.

• Companion Care: Social Engagement

• Personal Care:

Nutrition, Meal Prep, Housekeeping

• Advanced/Specialized Care: Memory Care support

• Post-Operative Support: Assistance while you Rehab

Winter Weather Exercises

I

t’s not uncommon for people of all ages to put on an extra pound or two during holidays,” said Sierra Goetz, operations manager at Tudor Oaks Home Care’s partner, the HomeCare Advocacy Network (HCAN).

“However, for older people it can be difficult to get rid of that extra weight – especially when winter weather limits outdoor activities.”While definitely more challenging, it’s not impossible for your senior to remain physically active – even as temperatures drop and snow flies. Goetz suggests: Walking – When temps are on the milder side and there are no traces of snow or ice, encourage your aging loved ones to bundle up and get some fresh air – whether it’s around the block or just to the mailbox and back. If the weather doesn’t cooperate, they can boost their step count walking through a local mall, up and down the halls of their community or just around their home.

Yoga – It’s safe, tranquil and customizable – making it the perfect indoor exercise for seniors. Several YouTube videos are available for beginners and if those are too challenging, they can try doing the poses from a seated position.

Group classes – senior fitness classes are often available at community centers, libraries and other locations.

In addition to the health benefits, these

classes also are a great way for your loved ones to connect with old friends and forge new relationships.

Online games – from dance fitness to virtual bowling, technology can help your aging loved ones have fun while getting the exercise they need.

Chores – While most of us don’t think of household chores as exercise, activities such as vacuuming, dusting and laundry can get the blood pumping and burn calories.

“Regular exercise is key to healthy aging,” Goetz said. “In addition to helping your senior maintain a healthy weight, exercise can prevent or delay many age-related problems, improve flexibility and strengthen muscles – giving them the ability to keep doing day-to-day activities and live independently for as long as possible.”

At Tudor Oaks Home Care, we understand that it’s sometimes difficult for seniors to get motivated and exercise on their own. We also know that it’s not always possible for you or other family members to help them.

That’s where we come in. Whether it’s accompanying your senior on a walk or driving them to the gym, our professionally trained caregivers are committed to helping seniors remain as active as possible.

To learn how Tudor Oaks Home Care can help maintain your senior’s exercise routine and so much more, visit tudoroakshomecare.com.

VISION<<page 15

Call for your FREE In-Home Care Consultation today!

Tudor Oaks Home Care

S77 W12929 McShane Dr, Suite 100, Muskego, WI 53150

414-295-0745

TudorOaksHomeCare.com

HOME CARE

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

16 MHL January 2024

ability to see life to the fullest—now and in the future—by scheduling an exam today,” says medical optometrist David Scheidt, OD. FREE Booklets & Information The doctors quoted in this article have been named “Top Doctors” by both Milwaukee and MKElifestyle magazines. They have also published a series of detailed color booklets on common eye conditions, including diabetes, cataracts, glaucoma, and macular degeneration (AMD). Call 414-321-7520 ext. 207 and leave a message to receive free copies. Eye Care Specialists offers comprehensive eye exams and second opinions (typically covered by Medicare and insurance) at their offices on 7th & Wisconsin Ave. in downtown Milwaukee, across from Mayfair Mall in Wauwatosa, and 102nd & National Ave. in West Allis.

They also offer extensive information on the most common eye concerns for older adults on their website at www.eyecarespecialists.net.

PAIN<<page 11 This condition occurs when there is a narrowing of the spinal canal in the lumbar vertebrae (low back). Often this results in compression of the spinal cord, which can lead to pain, numbness, discomfort and radiating symptoms. What the mechanism of this is occurring is usually caused by the degenerative changes of aging. However, there are other causes.

The main physical causes of this condition are: Degeneration of the lumbar spine Lumbar disc herniation putting pressure on the spinal cord Osteoporosis Dwarfism (achondroplasia) Tumor Degeneration of the spinal column is inevitable with aging and may reflect normal changes in an aging spine. It does not necessarily always result in lumbar stenosis but is often the most common cause.

While it is difficult or impossible to combat normal aging of the spine, there are some habits and tips you can use to reduce this condition related to the other causes. Reduce your chances of a lumbar disc herniation by learning proper bending and lifting biomechanics by utilizing your lifting power from your legs and not your back. As far as osteoporosis goes, make sure you are meeting your recommended calcium intake as well as incorporating weight bearing activities into your exercise routine (lifting weights). Post-menopausal women tend to be more susceptible to this condition and should ensure they are doing everything they can to prevent osteoporosis.

Lumbar Disc Disorders The lumbar spine is made up of five bone segments called vertebrae. In between each vertebra are flexible intervertebral lumbar discs, which act as shock absorbers for the spine. The intervertebral discs are composed of two components, a tough outer ring of fibrous tissue called the annulus fibrosis, and a jellylike center inside the annulus fibrosis called the nucleus pulposus. The structure is then held together by ligaments on the front and the back of the vertebrae.

Additional support is provided by muscles of the trunk.

In most cases, lumbar disc disease is the result of a normal aging process called disc degeneration which causes structural changes in the normal disc. As we age, the disc begins to lose fluid and become dried out causing the disc to compress. This may lead to the breakdown and degeneration of tough outer ring of the disc (annulus fibrosis) allowing the inner core (nucleus pulposus), to bulge out. This is considered a bulging disc. This puts pressure on the outer ring of the disc, which may cause low back pain. As further degeneration of the disc continues, or with continued stress on the lumbar spine, the inner jelly-like core may rupture out from the outer ring causing a ruptured, or herniated, disk. Once the inner nucleus herniates through the outer ring, pain in the lower back may improve.

However, the fragmented disc material can inflame or put pressure on the spinal nerves leading to an increase in sciatic leg pain, weakness, numbness, or changes in sensation in one or both legs. Most disc herniations occur at the lower lumbar spine at L4-L5 and L5-S1 levels. Occasionally, severe trauma can cause a normal disc to herniate or may cause an already herniated disk to worsen.

Risk Factors of Lumbar Disc Disorders Age and Gender - the highest incidence in men between the ages of 30 and 50.

Obesity - being overweight puts added stress on lumbar discs.

Sedentary lifestyle - lack of exercise and poor core body strength.

Smoking - Smoking decreases oxygen supply to the discs causing more rapid degeneration.

Improper lifting - using your back muscles instead of your legs to lift heavy objects. Twisting while lifting Posture - hyperlordotic lumbar curvature, anterior pelvic tilt (lower cross syndrome).

Repetitive activities that strain your spine - jobs that require constant lifting, pulling, bending, or twisting.

Frequent driving - staying seated for long periods and the vibration from the car can put pressure on your discs.

History and Symptoms of Lumbar Disc Disorders Lumbar disc disorders may include one or a combination of the following symptoms: Intermittent or constant lower back pain and pain in the buttock, leg and foot pain, numbness or a tingling sensation in the leg and foot, Weakness in the leg and foot Decreased reflexes in the knee or ankle Changes in bowel or bladder function.

January 2024 MHL 17

THE WELL BEING

Lifestyle

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18 MHL January 2024

Dr. William Dunbar, President of Midwest College

LIVE WELL Mindfulness

New Year’s Resolutions To Help The Environment

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MI Given the escalating environmental challenges facing our planet, directing some of our New Year’s aspirations toward eco-conscious endeavors can make a tangible difference. Luckily there are lots of ways to put your resolve to work for the planet...

For starters, one of the most impactful resolutions is to adopt a more mindful approach to consumption.

Commit to reducing waste by embracing practices like reusing, repurposing and recycling. Shift to buying reusable items and those with minimal packaging. Support brands committed to sustainable practices. Minimize your use of single-use plastics, another way to make a big impact without much effort. Choose stainless-steel water bottles, cloth shopping bags and glass food containers. Say no to plastic straws, cutlery and excessive packaging whenever possible.

Making more sustainable food choices is yet another way to make 2024 greener than 2023. Adopting a more plant-based diet or reduce meat consumption to significantly reduce environmental impact. Pledge to support local, organic and sustainably sourced foods. Also, strive to reduce food waste by planning meals, composting organic waste and supporting initiatives that redistribute surplus food to those in need.

Another resolution that of us can make is to reduce personal carbon emissions. Embrace alternatives to fossil fuel-based transportation by walking, cycling, carpooling or using public transit. Also, consider investing in energy-efficient appliances, using renewable energy sources, and supporting initiatives that offset carbon

emissions.

While they might not be top of mind, changing up daily habits can also reduce your carbon footprint and overall environmental impact. Conserve water by fixing leaks, taking shorter showers and using water-saving appliances.

Grow your own food, support local biodiversity by planting native species, and prioritize eco-friendly practices in your daily routine.

Another way to create positive change is to speak out more for environmental policies and initiatives.

Support community groups and environmental organizations, and join in local clean-up efforts or conservation projects. Engage in discussions, educate others, and advocate for sustainable practices in your workplace, schools and social circles. Spread awareness about environmental issues and inspire others to take action. Share information on social media, organize educational events, or start a community garden or recycling program. Encourage friends, family and colleagues to join in your eco-friendly endeavors, fostering a collective effort toward a greener future.

Making a resolution is just the first step—commitment is key to achieving lasting change. Progress may require adjustments and perseverance, but every step contributes to a healthier planet. By incorporating these resolutions into your New Year’s goals, you become an active participant in the global movement toward environmental stewardship. Together, let us embark on this journey to protect and preserve the natural world we all call home. Cheers to a more sustainable, eco-conscious year ahead!

EarthTalk® is produced by Roddy Scheer & Doug Moss for the 501(c)3 nonprofit EarthTalk. See more at https://emagazine.com. To donate, visit https://earthtalk.org. Send questions to: question@earthtalk.org.

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Did self-isolation leave you with new aches and pains?

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drsofpt.com January 2024 MHL 19

LIVE WELL Nutrition

Diet And Lifestyle Changes Can Reduce Inflammation

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 and 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.

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FIT<<page 9 3. Aim to squat until your thighs are parallel to the floor (or as close to parallel as you can comfortably go).

4. Hold the squat for 5 seconds.

5. Keeping the weight in your heels, take 1 second to straighten your knees and drive through your hips to return to the starting position.

2. Dumbbell Power Clean 1. Stand with your feet wider than hip-width apart and hold a dumbbell in each hand.

2. Keeping your back flat, hinge at your hips, bend your knees and, with straight arms, lower the dumbbells to about an inch above the floor.

3. Thrust your hips forward and drive your feet into the floor. As you return to standing, use your momentum to draw the dumbbells up to your shoulders.

4. Immediately move into the next rep. Don’t allow your upper or lower back to round out as you come back down toward the floor.

5. Repeat for 8 reps.

3. Dumbbell Push Press 1. Stand with your feet hip-width apart and hold the dumbbells at your shoulders in a racked position with your elbows slightly ahead of your shoulders.

2. Keeping your torso upright, bend your knees slightly and quickly return to standing, using the momentum to straighten your arms and push the dumbbells directly overhead.

3. Lower the dumbbells back to your shoulders with control and immediately begin the next rep.

4. Repeat for 8 reps.

4. Alternating Dumbbell Reverse Lunge 1. Stand with your feet hip-width apart. Hold a dumbbell in each hand with your arms at your sides.

2. Take a big step backward with your left foot. Bend your right knee about 90 degrees as you lower your left knee toward the ground.

3. Lightly tap your back knee to the ground on each rep while not allowing your upper back to round out. Make sure your right knee is in line with your right toes.

4. Pushing through your right foot, bring your left foot forward to return to standing.

5. Repeat on the opposite side.

6. Continue alternating for 8 reps.

Benefits of CrossFit Like most fitness programs, CrossFit may help you improve your heart health, overall strength and body composition. But it also offers a few unique benefits.

1. Variety CrossFit uses a “constantly varied” approach to training. From one workout to the next, you can expect to train different muscle groups, switch up your movements and use a wide variety of equipment. The goal, Rendlich-Texidor explains, is to become a well-rounded athlete.

“Instead of just being a distance runner but not lifting very heavy, or lifting heavy but not establishing any running, or never doing pull-ups or high-intensity exercise, you want to be kind of good at a whole lot of different domains,” she says.

2. Built-In Motivation “The environment within a CrossFit gym is unlike anywhere else,” RendlichTexidor says. Most CrossFit coaches emphasize camaraderie and communitybuilding as much as they do constant improvement. So even if your intrinsic motivation is running low, you can expect a boost from your fellow athletes.

“There’s a sense of everybody in there just striving to make themselves better,” Rendlich-Texidor says.

3. Measurable Progress Even if you don’t belong to a gym or are doing most of your workouts on your own, you can still tap into that culture of self-improvement by tracking your workouts. Most CrossFit programming revisits benchmark workouts, allowing you to see if you’ve gained new skills or gotten faster or stronger. But the key is to record the details of each workout.

“Log the weight you lift, log how you felt, how long it took you, and then keep up with your training and go back and do the same workout in a month, in three months, in six months. See how much better you got. That right there is motivating enough,” Rendlich-Texidor says.

4. Anti-Boredom “For me, CrossFit eliminates the boredom that sometimes comes with repetitive training,” Rendlich-Texidor says.

One day, you may be working on heavy deadlifts, and the next workout is FIT>>page 41 January 2024 MHL 21

LIVE WELL Nutrition

The Benefits of Living Moment by Moment

P

aying attention to what’s going on right this second can be hard.

We often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past we can’t change. We can miss out on experiencing the present.

It’s possible to train yourself to focus on the present moment.

You become aware of what’s going on inside and around you—your thoughts, feelings, sensations, and environment. You observe these moments without judgment. This is called mindfulness.

“We’re looking at our thoughts and feelings with curiosity, gentleness, and kindness,” explains Dr. Eric Loucks, director of the Mindfulness Center at Brown University.

Mindfulness has its roots in Buddhist meditation. Meditation is a practice that aims to increase awareness of the mind and concentration.

In recent years, mindfulness has become a household term. Mindfulness programs are now commonly found in schools, workplaces, and hospitals.

Mindfulness can involve a sitting meditation that’s practiced in a quiet space.

22 MHL January 2024

In this practice, you focus on your breathing or sensations in your body. If your mind wanders—like thoughts popping in about things you need to do—you try to return your mind to the present moment.

But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating. You can also be mindful while interacting with others.

Health Benefits of Mindfulness Studies suggest that focusing on the present can have a positive impact on health and well-being.

Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain.

“For many chronic illnesses, mindfulness meditation seems to improve quality of life and reduce mental health symptoms,” says Dr. Zev Schuman-Olivier of Harvard University.

One of the first mindfulness-based therapies was used for depression. Many studies have shown that it can be effective for some people.

Mindfulness appears to help with depression in two ways. First, it helps you develop the ability to stay grounded in the present, explains Dr. Sona Dimidjian of the University of Colorado Boulder. She studies the use of mindfulness-based treatments to prevent relapse of depression, including among pregnant women.

With depression, “your attention can get hijacked into the past or future,” she explains. You spend time focusing on past negative experiences or worrying about things to come.

Second, mindfulness can help you “de-center” from such thoughts. “It’s like being able to sit on the riverbank and watch thoughts floating by like leaves on a stream,” Dimidjian says. “Developing the skill of mindfulness can help stop you from being pulled into any one thought and carried down the stream. People often experience thoughts like, ‘nothing ever works out for me,’ or ‘it’s always going to be this way. Over time, and with practice, you can develop the ability to stand back from these painful thought patterns.”

Researchers are now studying whether mindfulness training can help with a variety of other conditions, including PTSD, eating disorders, and addiction.

Schuman-Olivier is looking at whether mindfulness can help reduce anxiety MOMENT>>page 23

Natural Eco-friendly Burial Overview of Natural Burial Natural burial, or green burial, is the interment of an unembalmed body in an earthen grave. It is a burial practice that has been used for millennia and has seen added interest since the 1990s. Natural burial is dignified, eco-friendly, and minimizes the carbon footprint. Prairie Home Cemetery has a Section (12) devoted to Natural Burial in a Prairie setting.

It is not unusual to see wildlife in the prairie.

The prairie is a magnet for birds of all kinds and butterflies. In the summer you will notice bird watchers, walkers and people who sit and reflect in this beautiful area.

Please visit but do not remove any seeds or flowers, it is strictly prohibited.

Body Preparation With natural burial, there normally is no traditional embalming, and the body is wrapped in a burial shroud that is then interred. It may also be placed, either shrouded or unshrouded in a fully biodegradable

casket. However with green friendly embalming techniques, families may opt to have a service followed by burial. Please note burial normally takes place within 24-48 hours of death.

Caskets Caskets often times used are of a wicker, sea grass, or wood (or similar solid material) construction, with no metal. No burial vault is used (concrete or other nondegradable permanent device).

Committal Area The new committal area has a dual purpose: To serve as a place where families and clergy can hold funeral services To serve as a place where memorialization of those buried will occur Cenotaphs Cenotaphs (large monuments) will be located within this area and hold the names of those individuals that are buried in the prairie. On December 3, 1849, Nathaniel Walton sold three acres of land to Waukesha township. This was the beginning of Prairie Home Cemetery. For more information contact 262.524-3540.

MOMENT<<page 24 among people being treated for opioid use. This could help prevent relapse.

Developing Healthy Habits Being mindful may also help you make healthier choices. Loucks’s team at Brown created an eight-week mindfulness program for people with high blood pressure.

They studied whether the program increased participants’ awareness of their habits. This included how they ate. The study found that participants chose a healthier diet after taking the course.

You can bring mindfulness to your eating habits, too. Studies suggest that it can help reduce binge eating and emotional eating. Paying closer attention to your body can help you notice signals that you’re full and help you better enjoy your food.

This body awareness seems to be one part of how mindfulness helps people adopt healthier habits. If you’ve just eaten a jelly donut, you may be more likely to notice an unpleasant sugar crash, Loucks explains. Remembering this can help you to make better food choices in the future.

This goes for positive feelings too. “With physical activity, just about everybody feels better afterwards. So, with mindfulness training we’re aware of it improving our mood, and then we can use that reward to actually train ourselves,” Loucks says.

Mindfulness may also help with setting a goal. “We can place our mind on being more active or eating more fruits and vegetables. And if we place our intention there, it may be more likely that we’re going to carry through and make it happen,” Loucks explains.

Learning To Be Mindful If you want to practice mindfulness, there are many online programs and apps.

But they’re not all created equal. Experts suggest looking for resources from medical schools and universities. Check to see if they’re evidence-based.

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including what Medicare covers and what it does not cover *Understand the risks you face as well as the options available to increase your financial security your priorities and choose from a brad array of products that best meet LIVE *Define WELL Mindfulness your needs.

TRUE OR FALSE: Medicare Advantage and Medicare supplement Plans provide the same financial protection.

False. Medicare Advantage plans often feature a low monthly premium, but you incur out-of-pocket expenses for doctor visits and medical procedures. Medicare supplement plans generally feature higher premiums but the expenses for deductibles and coinsurance are often covered.

A No-Cost Option Isn’t Always the Right Decision Like a lot of people their age, an Iowa couple had their fair share of doctor’s visits.

Their Medicare supplement plan paid all the bills and the each paid a little over $150 a month for the coverage. But when they were approached about a Medicare Advantage plan that did not have a monthly fee, they jumped at the opportunity to save money.

What they did not realize was that, as a couple, the new plan would cost them nearly $10,000 a year in co-pays and co-insurance, plus additional out-of-pocket cost for some of their prescriptions!

As recalled by Joe and Ruthanne Heintz of West Des Moines, Iowa.

Finding Meaning in the Be Smart.

Understanding nature and scope of the unique risks you face in retirement is Midst oftheChaos the first step in planning a secure retirement. The next step is identifying the range of

product solutions that best suit your needs. counter the negative reality we are surBy Kalpana M. Kumar, M.D. number There are(Rose) virtually and endless of complex product variations available, rounded by is to focus on the positive anyright feelone(s) disheartened so choosing the can be a challenging task. You can simplify the task by helpless representative. with all and deny the true state of our world. working with and an insurance This may palliate us for athewhile, but health the chaos thatarecurInsurance representatives helping individuals understand life and eventually, we have to face the whole rently abounds.

The insurance needs of retirees. They are experienced in the range of products available, of these worldthehas drastically and familiar with complex featurestruth which maketimes. each product unique. Because If we lack context, we lack mean-that are changed in our lifetime, and not for the they represent multiple companies, they can recommend product solutions ing.

The context in our society is too better.

Sometimes we feel we are in a best tailored to your unique situation. narrow for us to truly understand the downward spiral, with no bottom in TRUE OR FALSE: meaning behind what we are living in. sight. Long-term Sometimescare there are glimmers insurance is expensive.

Throughout history wecan have repeatedof hope fromChoosing acts of kindness sur-benefit False. the rightthat daily and benefit period help reduce longly seen how cultures that moved intooption prise and inspire us, but they are few term care premiums to fit your budget. If you believe it fits your needs, another chaos eventually emerged anew.

Darkandwould far between.

In general, we find be to purchase short-term convalescent care insurance. precedeson. the light. The peourselves living a world that isBased more Onness Making TheinRight Decision Thealways Right Informati riod of Renaissance (1) emerged from violent, divided, and Having justseparated, watched alonely, friend exhaust her retirement savings on long-term care for the plague.

We can consider ourselves meaningless than ever before.

In thedecided it was time to protect her savings from a her husband, a woman in Colorado currentlylike in athe metaphorical plague, beWest, many feel like theycare areinsurance living seemed similar fate.

Long-term right decision. reftadvantages of real meaning, merely witnessing on a ‘movie set’she rather than in real life.of the Although was well aware of long-term care insurance, from our living Cultural imprints fromit those she had always abound considered beyond violence her budget.

After visitingroom withcouches an insurance on our television screens.

We are not thatrepresentative, normalize traditions currently she learned that simply was not the case. individually effected by the many traglacking deeper meaning, to those that The representative explained there are several ways to customize long-term ediesrequirements. underway, they have become influence our perceptions reality budget care policies to meet her ofmonthly She adopted some of his mere soundbites that come andfits goher likeneeds. through advertising and enjoying marketing. suggestions and is now protection at monthly premium that the wind.including Another solution tragedy in many of you The absence of relatedness at an all- purposes, This is an example forisillustrative s that enable our lives is the withering of our time to high. remain in your own home while receiving care. health, the epidemic of heart disThis all sound more negative Bemay Secure. ease, morbid obesity, you learning disorthan we would like to admit.

We ofIf you are like many individuals nearing, or in, retirement are bombarded by ders, lack of connectedness, and tenmail deny what feels uncomfortable. solicitations for Medicare related Insurance. These companies blanketlack thousands of true feeling.

Statements like, “It’s of individuals withall thegood” samenegates product offering.

They have not met with you and they We suffer from a level of ‘soul’ loss how feel. At thisneeds. time more dowe notreally understand your bornwith of complacency, Patriar- your than ever before, we need to assume Insurance representatives should meet you one-to-onewhere to understand chal values are been glorified and nor-of your an situation, aerial view, a larger perspective, needs and priorities. You should receive a thorough assessment malized at the cost of consciousness andcurrent begin to see the events of this time insurance plans and find out what programs may be best for you. and relatedness.

Complacency is not as physical eruptions of the contact collective For more information American Republic Insurance at (262) 523-1440 our friend.

We must evaluate how we shadow.

It www.americanrepublic.com. is finally emerging from and visit have arrived at a place where we feel hiding for all to see. Carl Jung said, “One does not get enlightened by im- utterly alienated and alone, even when agining figures of light, but by making we are among others. In fact, lonelithe darkness conscious”. If we do not ness is at an all-time high in our Westmake this conscious, through denial or ern world. If we want renewal, rebirth, positive thinking, it will inevitably ex- a new more ascended, more conscious press itself through collective behav- culture, we must engage our consciousiors that wreak havoc on humanity and ness and intend a culture that we want Earth itself. This is one way for us to to live in, one with depth, meaning, community, and relatedness. understand this current time.

In the field of traditional Medicine, This being the case, how then do we take heart? How do we not get lost we have normalized palliation and in negativity and hopelessness? For mistaken it for the cure. Palliation does many of us, all we know how to do to Energy>> page 41

M

LIVE WELL Nutrition

Prepare Your Snacks In Advance

B

y coming up with healthy snack ideas and preparing them in advance, you can fend off those cravings and satisfy hunger while sticking to your health goals!

Let’s check out these healthy snack ideas and look at their nutritional benefits!

Apples with nut butter Nut butters are a great source of heart-healthy monounsaturated fats that can help you feel satisfied after your snack. Peanut butter and almond butter are two popular options that pair well with fresh, crunchy, fiber-filled apples. Just choose natural nut butters without added sugars. You can also use celery and raisins instead of apples to recreate the nostalgic “ants on a log” snack!

Veggies and hummus Hummus is a wonderful Middle Eastern spread that offers a healthy, versatile snack option. These days, most grocery stores have a many different hummus flavors, from traditional to garlic to roasted red pepper. This chickpea-tahini dip

is an excellent source of plant protein and fiber, fights inflammation, and boosts heart health. Pair it with carrots, cucumbers, peppers, or your other favorite veggies!

Guacamole dip Any veggie you can eat with hummus also pairs well with guacamole dip! Avocados offer another satisfying healthy fat with a variety of antioxidants to boot.

Other healthy natural ingredients in guacamole can include hot peppers, garlic, lime juice, cilantro, and tomatoes, which combine for a flavor explosion.

A handful of nuts This healthy snack idea has the same health benefits as nut butter with fewer steps! Here are nine of the healthiest nuts, including almonds, pistachios, walnuts, and more. Since nuts are calorie-dense, a small handful is all you need to boost your energy.

Whole grain toast Sometimes the perfect snack for a cold day is a piece of toast with a little butter, cinnamon, or low-sugar fruit jam. Whole grains are healthy ingredients that lower your risk of chronic diseases like diabetes, heart disease, cancer, inflammation, and more. Sprouted whole grain bread is probably at the top of the health rankings, but other great options include whole-wheat bread, whole-grain bread with oat and flax, and more.

Roasted chickpeas Do you prefer crunchy snacks instead of dips? Roasted chickpeas are a fantastic option that’s easy to make! All you need is an oven, some olive oil, and your favorite spices for a protein-packed healthy snack.

Air-popped popcorn Most microwaveable popcorn is packaged with a lot of oil and salt, but if you pop your own, you can control the ingredients and make a healthier snack. You don’t even need a popcorn machine if you follow a stovetop popcorn recipe. Put on a movie and enjoy the fiber and antioxidants you’re munching down!

Kale chips Kale chips are one of those healthy snack ideas that don’t sound very good until you try them. They’re crispy, flavorful, easy to make, and downright addictive! Some favorite kale chip seasonings (beyond the classic salt and olive oil) include garlic powder, nutritional yeast (which gives an umami, almost cheesy flavor), soy sauce, or hot sauce.

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Improving Your Emotional Wellness

By Jenny Zimpel, Revitalize Wellness Manger, Fitness Instructor What is emotional wellness? Emotional wellness is the ability to have awareness and understanding of one’s feelings and manage one’s emotions effectively through challenges and change. It is crucial for seniors as they navigate the possible challenges that come with aging. Loss of loved ones, health concerns, and changes in living situations make addressing emotional well-being vital for a fulfilling life.

Why Does Emotional Wellness Matter for Seniors?

Emotional wellness directly affects physical health, cognitive function, and social interactions. Positive emotional health fosters resilience, aids cognitive function, and enhances social relationships, contributing to overall happiness and well-being.

How to Improve Emotional Wellness as Seniors To improve emotional wellness for seniors, encourage regular physical movement, social engagement, mindfulness practices, and pursuing enjoyable hobbies.

Seeking professional support, like counseling, can address specific challenges.

How Senior Living Communities Support Emotional Wellness Senior living communities can play a significant role by providing a supportive environment that encourages social connections, offers wellness programs, and facilitates access to professional assistance, contributing to a holistic approach to emotional well-being. Prioritizing emotional health enables seniors to navigate aging with resilience and maintain a positive outlook on life.

St. Camillus Life Plan Community and our Revitalize Wellness Program are dedicated to providing seniors with opportunities in all dimensions of wellness.

Physical, emotional, social, Intellectual, spiritual and community wellness are at the heart of services and enrichment opportunities we offer our residents. With our expansive calendar of events and offerings, our residents can explore new ways to engage and foster emotional wellness and enhance quality of life. To learn more about St Camillus and Revitalize Wellness call 414-259-6310 or visit www.stcam.com.

January 2024 MHL 27

WINTER Carefree Community Living

What to Consider When Looking for A Senior Living Community for Your Parents

W

ell… it’s time to have “the talk.” If there can be any consolation, know that you are not the first! Many of us will have to face it eventually, and although it may be tough, discussing a senior living community for mom or dad does NOT need to come served with a side of emotional distress. Nobody, especially your parents, wants to bear the feeling of being “put in a home.” Luckily, they never have to. When having the talk about the transition to a senior living community, remember that you are discussing your parents’ new home. It is imperative that mom and dad are a part of the process – and more importantly – feel comfortable within their new abode. Below you will find a series of actions to take and factors to consider, supported by clinical evidence and senior care professionals, when embarking upon the journey of choosing a senior living community.

“My parents and I are nervous, and I don’t know where to even start. How do I begin?”

First, take a deep breath.

Good? Okay, let’s begin. After figuring out the all-important aspect of location, it is important to keep in mind one thing when going forward: quality of life (QOL). Including elements like well-being, personal satisfaction, and health, the metric known as QOL contains many more subjective qualities.1 Despite the personal nature of someone’s perception of quality, most experts emphasize three

issues when reflecting on the testimonials from seniors regarding their quality of life: support, autonomy, and daily activities.1 Support Encompassing both physical care and social-emotional wellbeing, the umbrella of “support” represents the main focus of your efforts. Who leads the practices of the former and the agenda of the latter? The answer is the community staff. Walk through the social centers and lobbies when visiting a potential senior living community. Keep your eyes peeled when observing interactions.

Are the staff polite and compassionate? What is the resident-to-staff ratio? Is the community audited and staffed with accredited employees? This last question is one that can be researched, or answered directly by the staff director.2 Even dealing with activities of daily living (ADLs), such as eating, bathing, etc., are staff trained in all areas of personal care? Although it may seem tedious, or even overwhelming, ask questions. Think about the basics like personal belongings, medical visits, or even just the move-in itself. While hard to find in nursing homes, some communities come complete with concierge services that support you in everything from moving-in, to scheduling appointments.

When you finish your tour at a senior living community, reflect on the following: “Will this community and staff best serve the needs and interests of my parents?”

Autonomy Having adequate support is vital in a senior living community. However, it is possible for support to be overbearing, and quite possibly, unwarranted.

It’s already a known fact that seniors who have their choices and freedoms respected report having a higher quality of life.1 Instead of solely focusing on making sure there is enough support and care for mom and dad, be sure that it is the right support. Keeping your parents in charge of their routines and empowered with daily decision-making does more than just increase satisfaction, it increases their health.3 When researching and visiting senior communities, keep in mind their planned activities and schedules. Are activities individually curated? For instance, some senior communities create self-directed activity plans which are then supported collaboratively by staff, rather than dictated.

Assisted living communities even offer seniors the ability to receive a customized care plan to support their health needs and goals. Think next about the allimportant family gatherings. Can residents visit family and friends regularly?

What about more immediate concerns throughout the community that facilitate freedom of action, such as safety features? Are there ample hand-rails and grab bars? Do the outdoor gardens have nearby seating and shade? Are there accessibility options, like lifts/elevators or widened doors? These are all important PARENTS>> page 29

ILLUMINATING ASSISTED LIVING & MEMORY CARE COMMUNITY

SCHEDULE A TOUR, TODAY! “Lumia allows its residents to feel part of a community, and even as one member may transition to memory care, the fluidity that the other spouse can continue to engage with both (in assisted living and memory care) is amazing!”

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HEAR<< page 12 cellphone and other devices (tablets, etc.) using Bluetooth, streaming the sound directly to the wearer’s ears. The ability to connect directly is dependent on the specific hearing aid, as well as the device you wish to connect it to. If you have questions about whether your hearing aids can stream from a device, you can contact your audiologist. Many hearing aid manufacturers also have connectivity helplines where they will answer questions and talk you through the process.

• Accessories. If you have hearing aids that are not compatible to stream directly from your device, there are accessories available through your audiologist that can help facilitate streaming. Having an improved sound quality direct to your hearing aids can play a crucial part in your phone call or meeting going smoothly.

If you don’t have a hearing loss, remember that you will encounter others, both virtually, and out in the world, that do. Remember to be patient when others ask for repetitions and try to rephrase what you said instead of simply repeating.

Be sure to directly face whomever you’re speaking with, and make sure your face is visible in the camera when meeting virtually. Slowing down your rate of speech can also be helpful, but it’s not necessary to speak more loudly than your typical volume unless someone requests that you do. These changes seem small, but they can make a world of difference when it comes to successful pandemic communication.

About HEAR Wisconsin HEAR Wisconsin helps babies, children and adults with hearing loss eliminate communication barriers through services, technology and education. Formerly known as the Center for the Deaf and Hard of Hearing, we’ve been around for 95 years, making a quiet yet incredible difference in thousands of lives!

Our programs respect diversity, communication choice, foster independence, and transform lives. HEAR Wisconsin provides hearing screening; hearing evaluations; assistive technology assessments; early intervention services; and more. Contact us to learn more at 414.604.2200 or info@hearwi.org.

PARENTS<< page 28 factors to consider that contribute to senior autonomy and your peace of mind.

Daily Activities While support and autonomy make up the essentials when considering senior living communities, don’t forget to inquire about the things your parents will be doing each day: events and activities! Having the right support to create activity plans is one thing, but what about the actual day-to-day options and opportunities available to your parents? A good rule of thumb is to focus on the “Big Two:” exercise and socialize. Staying active is one of the best ways for seniors to stay healthy.4 Therefore, take a look at the location and amenities of the communities you are considering. Is the community near nature parks or walking paths? Is there a gym nearby? Independent and assisted senior living communities often contain on-site walking paths and private meadows to encourage physical activity. Many other communities include fitness centers and some even include senior fitness programs to promote both exercise and independence. However, mom and dad aren’t joining a senior community to get buff; they are joining a community.

Socialization and engagement with others should be a top consideration when looking for a senior community. After all, some of the most serious health risks for seniors stem from isolation and loneliness, both of which can increase the onset of serious medical conditions like dementia.5 Does the community include dedicated social centers, such as social clubs and rooftop patios? Are there scheduled activities that incorporate the surrounding community? Be sure to ask for the senior living community’s activity schedule, or even better, plan a meeting with the activities director to see first-hand the various opportunities that would be available for your loved ones. If taking a tour, don’t stay inside! Ask to take a tour around the grounds and see if the marketed outdoor amenities are up to your standards.

“Whew, that was a lot…”

Finding the right place for your parents can be daunting. While covering the basics, you may have more questions and concerns than answers…and that’s okay. At Koru Health, we understand the gravity and stress that searching for a senior living community can bring. No matter how minute or grandiose your concerns may be, know that there are professionals here to help. When looking for a senior living community for your parents, remember to ask, ask, ask! From individualized support to social clubs – and everything in between – there are many factors to consider when looking for a senior living community. No matter what, the bottom line is that your parents not only deserve an engaging and comfortable community, but a high quality of life as well. After all, they raised YOU, didn’t they? For more information visit lumiamequon.com.

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Discover the Advantages of Tudor Oaks Senior Living Community!

Located on a large, beautifully landscaped campus, Tudor Oaks is a unique retirement community for today’s seniors seeking a comfortable retirement lifestyle in a home-like atmosphere, filled with new opportunities and experiences.

WINTER Carefree Community Living

Knowing When to Choose Assisted Living

A

Tudor Oaks offers...

■

Independent Living

Luxury apartments with attached heated garages

■

Assisted Living

Style-smart, charming private apartments

■

Skilled Nursing

Quality Care 24/7

■

Rehab Stays

Private room/bath, TV, Phone, WiFi

■

Memory Care

Personal suite with private bathroom

■

Respite Stays

Private Room, up to 28-day stay

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

Tudor Oaks Senior Living Community S77 W12929 McShane Drive, Muskego, WI 53150

414-529-0100 • TudorOaks.net

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

30 MHL January 2024

s a caregiver, starting the conversation about moving an aging loved one to an assisted living community can be difficult. Often, our loved ones have been living in the same home for many, many years with no intention of leaving despite their decline in health.

However, family caregivers often find themselves overwhelmed by their caregiving responsibilities, and may not even be qualified to provide the sufficient level of care needed.

This is why it’s important to have this conversation so the wishes of all parties involved are known- sooner than later. Talking to aging loved ones and treating them with the respect they deserve will make the conversation easier on all parties involved. Your loved ones should feel like they have a say in the future; they have a right to be part of the decision-making process and feel as though they are in control of their lives.

Top Signs a Loved One Could Benefit from Assisted Living Services While every situation is unique, there are some telltale signs that your loved one would enjoy an improved quality of life in an assisted living community.

These signs include: Trouble maintaining the home.

The next time you visit your loved one, take note of the state of the home and yard. Maybe your family member has always kept a neat home, but the last time you stopped by you noticed piles of laundry, dishes stacked up in the sink or an overgrown lawn. These are all good signs that your loved one might be better off in a maintenancefree assisted living community.

Decline in health.

When current health issues or chronic conditions worsen, and you’re

faced with performing medical tasks like managing medications or even injections, more care may be needed than you are qualified or comfortable to provide.

Decline in cognitive abilities.

Even just mild cognitive impairment can have a drastic impact on our aging loved one’s daily lives. For example, our loved ones might forget to take their medication, take an extra dose or start skipping meals. He or she may also show signs of poor judgment or fall victim to a senior scam.

Decrease in mobility.

Chronic conditions like arthritis or osteoporosis can make it difficult to move around the home or lead to a debilitating fall. Limited mobility is a major issue in regards to aging, and family caregivers are often tasked with some of the heavy lifting that can lead to a decline in their own health.

Concerns about safety.

Perhaps your loved one is unable to properly care of him or herself because the shower is located on the second floor, and stairs have become unmanageable. Or, maybe recently the stove was accidently left on after your loved one forgot to turn it off after cooking a meal.

Financial issues.

Maybe you’ve observed many late payment notices or cancellation warnings sitting on the counter in your loved one’s kitchen. Or, perhaps he or she is having trouble balancing a checkbook, or even paying bills twice.

Becoming socially isolated.

Building relationships and staying engaged in the world is key to healthy aging, as loneliness can easily lead to depression and other health concerns.

If your loved one is living alone, there’s a strong possibility social isolation is an issue especially if he or she no longer drives.

AGE WELL Healthy Habits

Tips for a Healthy 2024

T

hese healthy habits can set you up for a happy and healthy 2022.Developing healthy habits can completely change how you feel physically, mentally, and emotionally. And starting these new self-care habits doesn’t have to be a chore — it can be fun!

Let’s look at some tips for healthy habits that can help you thrive in the new year. Find more details on these healthy habits below! As always, be sure to check with your doctor before making any significant lifestyle changes.

Find an exercise routine you love We all know that exercise is vital for our health. The trick to getting regular exercise is to find a workout that you actually look forward to. Plodding along on a treadmill isn’t the only option!

Think about exercises like: Zumba/dance workout Hiking nature trails Bicycling Kayaking or canoeing Swimming laps Kickboxing

Group gym classes Home video classes Cook some new healthy recipes When life gets busy or stressful, sometimes our diets are the first things that suffer. Fast food, microwave convenience meals, and packaged snacks or desserts may actually end up making you feel worse. If you can carve out some time to spend in the kitchen, home-cooked meals full of herbs, spices, and healthy ingredients can improve your day and long-term health.

Set actionable health goals Everyone’s health and personal situations are different, so it’s essential to make room for your own individualized goals too. Maybe your doctor recommends lowering your blood pressure or cholesterol, shedding a pound or two, or quitting smoking. Figure out your personal goals and start taking steps to achieve them.

Give yourself time to de-stress Stress is something that affects all aspects of our health. Practicing regular stress-lowering self-care can boost your immune system, improve your emotional peace and wellbeing, and even lengthen your life.

The best way to de-stress is really up to you, but some good stress management ideas include deep breathing or meditation, gratitude practice, and staying connected to friends and family.

Improve your sleep hygiene Sleep comes with many health benefits, including better mental focus, weight regulation, and more energy. If you struggle to get a night of quality shut-eye, “sleep hygiene” habits can help. Similar to a skincare routine, sleep hygiene is a collection of practices that promote restfulness. Here are seven tips for better sleep, including limiting screen time, keeping a regular schedule, and upgrading your bedroom comfort.

Download helpful apps Smartphone apps can be perfect for keeping you organized and on track with your health goals. Explore these health and wellness apps to do things like tracking what you’re eating, how much water you’re drinking, how well you’re sleeping, and more. You can also check out these workout apps to track workouts, search for nearby fitness classes, follow along with yoga sessions, and more.

Think about your reasons why New Year’s resolutions famously tend to taper off by February or March.

That’s why you need to remember your reasons to stay motivated and keep your healthy habits going! Do you want to be able to chase the grandkids around the yard and watch them grow up? Complete a cross-country hike? Feel more energy and zest for life each day?

A senior living community where I can be

free to be. livingwesterly.com January 2024 MHL 31

AGE WELL Pain

How To Treat Fibromyalgia Syndrome

F

By Greg Jolly CMT, CST ibromyalgia syndrome (also called “FMS”) is a complex, chronic condition which causes widespread pain and fatigue. Patients often report pain, pain and more pain. FMS is often described as a deep muscular aching which can be stabbing, shooting, throbbing and burning. FMS is diagnosed by a physician looking at patients with widespread pain for more than 3 months in a series of 18 tender points.

These tender points are in predictable locations of the body, and are not always painful to a person until pressure is elicited during a physical examination.

Symptoms of FMS can also include: Stiffness, Increased Headaches Or Facial Pain, Sleep Disturbances, Gastrointestinal Complaints, Genito-Urinary Problems, Paresthesia (or numbness or tingling, particularly, in the hands or feet,) Temperature Sensitivity, Skin Complaints, Chest Symptoms, Dysequilibrium

(light-headedness and/or balance problems,) Cognitive Disorders (also known as Fibro-fog,) Leg Sensations, Environmental Sensitivity, Depression and Anxiety.

FMS pain can change day to day and where it hurts in the body. FMS can also vary in severity with some people being able to complete daily tasks with mild discomfort while others suffering from near complete disability. The fatigue of FMS can also vary from person to person ranging from a mild, tired feeling to the exhaustion of a flu-like illness.

FMS produces pain in the soft tissues located around joints, skin, and organs throughout the body but does not cause swelling or pain in the joints as doesArthritis. This has caused FMS to be difficult to diagnose as it produces few outwardly visible symptoms. However, a critical symptom that most physicians believe must be present in order for there to be a diagnosis FMS is sleep disturbance. Nearly all FMS patients report poor sleep quality to some degree.

Estimates are that up to 10 million Americans have FMS and the condition exists around the world. While most prevalent in adult women, fibromyalgia also occurs in children, the elderly, and men.

For many years FMS patients were frequently misdiagnosed with depression or anxiety isorders and were told, “it’s all in your head.” However, research has repeatedly shown that fibromyalgia is not a form of depression. Not surprisingly, given the constant pain, people with FMS often suffer from depression and anxiety which can exacerbate the FMS and make treatment more difficult.

Research at Johns Hopkins Medical Center has shown that some FMS patients have a condition known as Neurally Mediated Hypotension. This causes a drop in blood pressure and heart rate upon standing which in turn results in lightheadedness, nausea, and difficulty thinking clearly.

Conventional treatment of FMS includes sleep medication (to improve the quality of sleep,) Antidepressants, Analgesic Therapy, Nonsteroidal AntiInflammatory Agents (NSAIDs), Growth Hormone Therapy, Cognitive Behavior Training, exercise, physical therapy, coping skills education, FMS diet, and identifying and eliminating food allergies.

CranioSacral Therapy (CST) is a gentle, hands-on method of evaluating and enhancing the functioning of the craniosacral system. The craniosacral system includes the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. This fluid has a rhythm or pulse, not unlike the pulse of the cardiovascular or respiratory systems. This rhythm is about 6-12 cycles per minute in a healthy person.

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AGE WELL Heart Health

Be Confident in Your Coverage.

Health Insurance Life Insurance Annuities Long Term Care Insurance Auto Homeowners Immediate SR22 Filings Free Quotes

5 Lifestyle Changes To Improve Long-term Heart Health A healthy heart is the key to a long and prosperous life. According to the American Heart Association (AHA), the two best weapons to fight heart disease are a healthy diet and lifestyle.

Follow these simple steps to ensure long-term heart health.

1. Start by moving more.

• Figure out how many calories you need to consume daily. Nutrition fact labels are based on a 2,000 calorie diet.

You may need more or less depending on factors such as age, gender, and level of physical activity.

• Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week. A combination of the two is suggested as regular physical activity can help with weight loss and weight maintenance. o If your schedule does not allow for the typical workout session, try aiming for multiple sessions at least 10 minutes in length spread throughout the day. o If you are looking to lower your blood pressure and/or cholesterol, the AHA recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times per week.

2. Eat a variety of nutrient-rich foods.

• Nutrient-rich foods contain minerals, protein, and other essential nutrients in large quantities while being lower in calories. These foods can help with weight control, cholesterol, and blood pressure.

• Your diet should emphasize: o A wide variety of fruits and vegetables o Whole-grain products o Low-fat dairy products o Lean protein choices (ie: skinless poultry and fish) o Nuts and legumes o Non-tropical vegetable oils • The DASH (Dietary Approaches to Stop Hypertension) eating pattern is recommended to help decrease your risk of developing cardiovascular disease.

3. Eat less of the nutrient-poor foods.

• You should limit foods and beverages high in calories and low in nutrients.

• Food items you should limit: o Saturated fat and trans fat o Sodium o Red meat (can be eaten in moderation if the leanest cuts are chosen) o Sweets and other sugar-sweetened beverages 4. Base your eating pattern on these recommendations.

• Try to eat a wide variety of fruits and vegetables. Fresh, frozen, and canned options are available. Opt out of high-calorie sauces or added salt and sugars during preparation.

• Choose fiber-rich whole grains.

• Choose lean protein like poultry and fish. Prepare them in healthy ways without the skin to cut down on added saturated and trans fats. All meat choices should be the leanest cuts available.

• Eat a fish at least twice per week.

Aim for salmon, trout, or herring as these options are high in Omega-3 fatty acids.

• Choose fat-free and low-fat dairy products.

• Try to avoid all foods containing partially hydrogenated vegetable oils, as these items are high in trans fat.

• Replace saturated fat in your diet with monounsaturated and polyunsaturated fats. Saturated fat intake should be no more than 5-6% of total calories.

• Limit foods and beverages with added sugars.

• Choose foods with less sodium and try to prepare foods with little or no added salt. In order to lower blood pressure, try to limit sodium to 2,400 milligrams or less per day. If you can, reducing your daily sodium intake to 1,500 milligrams can have extremely positive benefits to your blood pressure.

• Drink alcohol in moderation. This equates to no more than one drink per day as a woman and no more than two drinks per day as a man.

5. Avoid tobacco and smoking.

• Smoking increases your risk of developing cardiovascular disease. Your risk significantly decreases once you quit.

We are not limited to representing one company, so we can give you unbiased advice.

7421 W. Becher St. West Allis, WI

414-545-7878

1-800-924-4061

www.AlliedSeniorServices.com

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January 2024 MHL 33

Welcome to

The Lofts at Cedar Lake The views are different here. Cedar Community offers many opportunities for residents to enjoy, explore, and embrace their best lives. With over 1,000 feet of pristine Big Cedar Lake frontage, miles of marked trails, prairies, and forests—you will have a lot to explore in every season.

Signature living awaits Beautifully designed, private residences ranging in size from 1,100 to 2,000 square feet. Every detail has been thoughtfully designed to provide comfort, peace, and spaciousness—while showcasing the property’s amazing views—all year round. Your next home can be a well-appointed refuge in an intimate loft-style community with only 15 residences—five on each floor.

Live beyond the ordinary Only 40 minutes north of Milwaukee in beautiful Washington County, The Lofts at Cedar Lake are newly renovated spaces—offering independent resort-like living on Big Cedar Lake. Located in the heart of the beautiful Kettle Moraine and within minutes of shopping, fine dining, entertainment and cultural events, golfing, and an award-winning farmer’s market.

Take the adventure Be the first to see what your next adventure can look like at The Lofts at Cedar Lake.

Call Abby today for a tour at 262.338.4617.

Three residence styles are ready and staged for your first look.

cedarcommunity.org EQUAL HOUSING OPPORTUNITY

AGE WELL Exercise Over time, snowshoeing can build muscle in the quadriceps, hamstrings, glutes, and calves

Health Benefits of Snowshoeing

D

uring the colder winter months, it can be a challenge to get out of the house and enjoy an activity that isn’t just fun, but good for you too. But there’s one activity that’s been around for thousands of years that you may not have tried before: snowshoeing!

Not only is this winter activity fun, but there are many health benefits of snowshoeing too! You get to spend time outside enjoying the natural scenery, improve your mood, enjoy a low-impact exercise that’s easier on your joints, and get the benefits of a cardiovascular workout to boost your heart health!

As with any new exercise or activity, check with your doctor before you try snowshoeing to make sure it’s a good fit for your health needs.

Now let’s dive in to learn a bit more about the health benefits of snowshoeing!

Low-impact strength workout Due to the fluffy snow acting as a buffer between you and the hard ground, snowshoeing can have a lower impact on your joints than other workouts. People who are advised to be easy on their knees, hips, and ankles may be able to comfortably head out snowshoeing. You can also adjust how intense the activity is, from a casual stroll on a flat path to a more intense hike up and down hills.

Over time, snowshoeing can build muscle in the quadriceps, hamstrings, glutes, and calves. The more consistently you do it, the stronger those muscles will get and the easier it can get to go further or longer on the snowshoes. This is just one of the many health benefits of snowshoeing!

Good cardiovascular workout Like walking, snowshoeing is a great cardio workout! You’ll get your heart pumping without doing too strenuous of an activity, especially if something like running is hard on your knees or joints. Not only does a cardiovascular workout feel great during and immediately after, but cardio also has excellent long-term health benefits, like decreasing the likelihood of heart disease and other health conditions.

Before you get started, it’s always a good idea to talk with your doctor about your cardiovascular health and how you can safely add cardio exercise to your movement routines.

Enjoy time outdoors Winter and the cold make it more difficult to get out in the sun and fresh air, but snowshoeing is a fun way to get out there! You can mix up the location of your trek and get new perspectives each time you go out, or you may find a favorite trail that you go back to for a nice, comfortable walk in the snow. Hitting the trails with family or friends is a great way to socialize while enjoying time outside as well!

Boost your mood Increasing your serotonin, or “happy hormones,” during the darker months is a great way to boost your mood and relieve some stress. Studies show that exercise can do this, plus being outside in the fresh air is an added bonus.

By strapping on a pair of snowshoes this winter, you can try a new activity, get some great movement in, and enjoy the many health benefits of snowshoeing!

For more health and wellness tips and suggestions for fun winter activities, keep reading the CapTel blog at captel.com.

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WINTER Carefree Community Living

Start Making Memories and Planting Roots

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senior’s residence is a place of security. Moving out of the home you spent many years creating memories can be difficult emotionally. But you might want to look at moving into a senior community as a positive move. When we are young we can’t wait to explore new things and get away from the same old –same old.

We want to start making memories and planting our roots. Why not think the same way. Look at a Senior Community as an adventure, something that might bring back the great memories from when you were young and getting back into the world out there. A senior community can be a great change. You can meet new people, get rid of all the hassles of house work, and have a easier retirement life.

There are several types of residential senior communities to choose from, so you need to explore and find what is right for you.How does one determine which senior community would fit best with their needs?

Temporary vs long term care: A senior’s needs are more practical by planning to move into a situation that is most likely to remain for many years to come.

Independence: Can you and would you want to live on your own? Or would it be best to find a more service oriented residential facility?

Needs for personal care: How much and what kinds of personal or “custodial

care” are needed or desired? There are online needs assessment questionnaires to help determine this and then match the care needs with the right type of housing.

Needs for medical care: If the senior has a chronic illness that necessitates special medical care, or ongoing services of medical professionals, independent living and even assisted living may not be suitable.

Costs: Learn about the financial aspects of senior housing to determine what options are affordable for you.

Walk through senior communities that seem suitable. Make a checklist of what each has to offer. Then make your own checklist of your needs and wants. Look over each list with a friend or family member they might have some helpful input to give.

Seek guidance from professionals who are experts in senior communities. They can help with the process of identifying your goals and values, assessing your needs, determining what your financial situation will allow and suggesting what facility might be right for you.

When you set out to evaluate a specific independent living, assisted living, or memory care residence, how do you know you are seeing the everyday ‘face’ of the facility? Below are some basic suggestions on how to proceed.

GO UNANNOUNCED – Visit a residence on the weekend and observe what is happening. Caregivers should be engaged with the residents. Is there life in the community? What do you see, smell, and hear? Try to avoid scheduling a tour of the facility where they put on a show instead of letting you know what’s really going on.

TALK TO THE RESIDENTS – Learn what residents are thinking about their community. Naturally you will hear both glowing reports as well as minor complaints, but are there any themes that repeatedly run through their comments?

Are they uncomfortable, not sleeping well, bored, or unable to find anyone to listen? Dig a little deeper into complaints you hear repeatedly.

TALK TO THE STAFF – The caregivers deliver what the senior needs, so ask to be introduced and visit directly with the people ‘in the trenches.’ Ask about the rate of caregiver turnover and make certain staff is trained to handle special care needs.

REVIEW RECORDS – Senior facilities are inspected on a regular basis. You have the right to see any reports from those inspections.

When you help to make a decision affecting the most precious people in your life, remember to ask the best question of all: Would you enjoy living there?

January 2024 MHL 37

WINTER Carefree Community Living

5 Tips for Using Hearing Aids in Cold Weather Hearing Loss Blog PostsJanuary 17, 2023 Keep your devices working their best with these coldweather tips.

These tips for using hear-

5 Great Ways to Help a Senior Loved One Sleep Better As people age, maintaining a regular routine of proper rest is critical to overall wellness.

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etting a good night’s sleep is important for everyone, but this is especially true for seniors. As people age, maintaining a regular routine of proper rest is critical to overall wellness. Many seniors experience insomnia, which can lead to depression, irritability, memory loss and accidents.

Establish a Routine Getting your loved one accustomed to a night time routine will go a long way towards promoting good sleep habits. Help them decide what time they will go to bed each night, so they are in the best position to get the rest they need.

Knowing what time your loved one normally rises in the morning will be

important, as experts say that seniors should sleep at least 8 hours each night.

Support your loved one as they develop their new sleep routine, and be sure they stay consistent about it.

Avoid Afternoon Naps Many seniors take naps during the day, but this habit can be detrimental to establishing healthy night time sleep patterns. Encourage your loved one to stay up during the day, so when it is time to go to bed in the evening, they can sleep more soundly.

Not napping during the day might be tough for them at first, but it will be beneficial towards improving the quality of their overnight sleep time.

Turn Off the TV, Computer, & Phone One Hour Before Bed Many people have found that disconnecting from television, computers, and cell phones greatly optimizes their sleep patterns. Help your loved one to see the importance of cutting out any stimulation right before bed that could negatively affect the quality of their sleep.

Suggest that they read, meditate or sit quietly before going to bed. This habit is a great way to calm nerves and prepare the brain for some restful sleep.

Shot of a woman holding a tv remote while relaxing at home Relaxing some with good TV seniors tv off stock pictures, royalty-free photos & images Find a Community in your area No matter your need, we have the right community for you. Get started finding the perfect new home for you or your loved one today!

Listen to Soft Music or White Listening to soft music before bed is a great way to relax your loved one’s mind so they can get a good night’s sleep. In addition, white noise machines have been proven to be very helpful, as they can help slow heart rate and lower blood pressure.

Devices like Amazon’s Alexa are easy to use, and can provide both soft music and white noise on demand. By simply saying “Alexa, play soft music for bedtime or white noise”, your loved one will be able to prepare their mind for a restful night’s sleep.

Avoid Caffeine in the Afternoon If your loved one is an avid regular coffee or tea drinker, these beverages can be detrimental to getting a good night’s sleep. Caffeine is a stimulant that often interferes with falling asleep. Encourage your loved one to either stop drinking these beverages 3 to 4 hours before bed, or switch to decaf in the afternoon.

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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*

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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 40 MHL January 2023

www.horizonseniorhousing.com

Energy<< page 24 mean they are getting good sleep. Insomnia can accompany the emotional fluctuations experienced during loneliness.

Mood Changes Have you noticed your loved one to be more irritable lately? Do bursts of anger accompany family visits more than they should? Older adults who experience a lapse in social needs and a lack of relationships may feel misunderstood, or even unnoticed. Arguments may spring up as older adults try to reaffirm their reassurance of worth or nurturance. For some, disengagement or reserved isolation become mechanisms to support their own perceptions.4 Erratic behavior, as minimal as spending more time on the internet to as alarming as major financial purchases, accompany older adults struggling with loneliness as well. The lack of support and advice, inherent with a loss of social needs, impacts such emotional fluctuations even more.

Know the Solutions To maintain the social needs of seniors and combat loneliness, a number of solutions are available. While it may seem like a “duh” response, the easiest solution is to simply talk about it. Cutting through the independent nature of older adults can be difficult, yet being honest and open still remains the first step in addressing the struggle of loneliness. While pets, support groups, assessments (such as the UCLA Loneliness Scale),6 and even therapy can all assist with combating loneliness, there is a solution that encompasses most of these and much more: senior living communities. To support this claim, a comparison of senior living communities, such as those maintained by Koru Health, to the six social needs explained above must be made.

The Best Solution? Community.

When living in an independent or assisted living community, relationships that carry with them the feeling of safety and security (attachment) are in abundance. Many assisted living communities come complete with residences that include intimate common areas and social centers that facilitate social interactions. Considering that the Center for Disease Control and Prevention lists social interaction as one of the best armaments to fight loneliness,8 senior living communities offer a great atmosphere to take advantage of, and foster, meaningful relationships. Branching out further into relationships that support similar interests (social integration), senior living communities create individualized care plans that incorporate daily activities and programs, under the direction of a Program Director, which offer seniors the ability to pursue their hobbies with like-minded peers. From community rooms to beauty salons, grandma will find it hard not to strike up a conversation with a new faceWith a focus on relationships and support, senior living communities provide the best solution against loneliness. Encompassing social interaction, individualized care, exercise, community events, routines, all revolved around a comfortable and independent home, senior living communities offer something that nothing else can: community-supported relationships. No matter what aging brings your loved one, remember that loneliness should never be just another side-effect of aging. Visit lumiamequon.com.

FIT<<page 21 mostly body-weight and gymnastic movements. So, if you’re in an exercise rut or have a short attention span, CrossFit may keep your head in the game. This 5. Functional Training CrossFit helps develop full-body strength, proprioception (body awareness), endurance, coordination, power and speed — all of which come in handy in everyday life outside the gym.

“It really prepares you to do a broad range of things,” Rendlich-Texidor says.

“So if your kid has a 5K at school, you can be like, ‘Sure, I can do that with you.’

Or if someone wants you to go on a difficult hike or you need to help somebody move, you’re prepared to do that. I just love the way CrossFit training allows you to feel confident and comfortable.”

6. Accessibility Every exercise in a CrossFit workout can be modified according to an individual’s ability and fitness level. For example, if you’re not yet able to do pull-ups, you can opt for an assisted variation using a box or resistance band, or you can substitute an entirely different movement that targets the same muscle groups.

The same goes for weight. Most workouts include a recommended weight or weight range, but athletes are always welcome to go lighter (or heavier).

And even though CrossFit workouts use various types of equipment, many workouts can be done using just your body weight. So, if you don’t have access to a facility, the space or budget for equipment, or time to commute back and forth to a gym, you can still participate in CrossFit. person doing box jumps as part of a CrossFit workout in their driveway.

This article origanally appeared on livestrong.com.

January 2024 MHL 41

AGE WELL Memory

Memory, Forgetfulness, & Aging What’s Normal and What’s Not?

M

any older people worry about their memory and other thinking abilities. For example, they might be concerned about taking longer than before to learn new things, or they might sometimes forget to pay a bill. These changes are usually signs of mild forgetfulness—often a normal part of aging—not serious memory problems.Older woman talking to her doctor about memory problems Talk with your doctor to determine if memory and other thinking problems are normal or not, and what is causing them.

Whats Normal and Whats Not? Forgetfulness: Normal or not? infographic icon. Click through for full text. Read and share this infographic to learn whether forgetfulness is a normal part of aging.

What’s the difference between normal, age-related forgetfulness and a serious memory problem? Serious memory problems make it hard to do everyday things like driving and shopping. Signs may include: Asking the same questions over and over again Getting lost in familiar places Memory>> page 47

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January 2024 MHL 43

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11800 W. Edgerton Ave. | Greenfield, WI 53228 | WWW.GREATLIFECOMMUNITIES.COM 44 MHL January 2024

WINTER Carefree Community Living

A New Look at Modern Living Resort-like Experience For Their Independent Living

F

olks in the market for older adults housing seem to fall into two groups: those who want a resort-like experience for their independent living options and those who want a home-like atmosphere for independent living and beyond. Architects and designers have plenty of options to offer, and they vary depending on geographical location and the preferences of people in those areas. Some of them are familiar because we already see them in many communities; others are part of the near future.

Active Social Programs Social engagement is important for people’s well-being, regardless of their age. Yet, it’s probably most vital during a person’s senior years because older adults and the elderly are sometimes more susceptible to social isolation than younger people. Besides, it can be fun and refreshing to take advantage of social opportunities that let you share and connect with others who are in similar situations. Along with helping you navigate all of the changes that come with growing older, taking care of your social well-being provides mental and physical health benefits.

Health and Wellness Areas Communities are creating spaces for cooking demonstrations, fitness classes, yoga, and wellness spas.Many communities are adding resort-caliber spas and fitness rooms for their resident’s mind, body and soul.

Natural design elements: Modern living communities are

bringing nature into their interiors through natural color and design elements, such as living plant walls, rustic wooden furniture, and oxidized steel to add warmth to the space and help enhance the mood of residents.

Not slip tiles, modern bathroom railings, different countertop heights are just a few staple items to expect in your new home/community.

Flexible spaces: Common rooms are being modified to be used in several ways depending on the activity.

The spaces are able to easily transform as activities change through the years.

Unique amenities: More dining choices are being offered to residents such as interactive meal experiences, hospitality services, special menus, and multiple spaces and styles of dining with flexible hours for a more restaurant-like feel. With on-site amenities such as a full-service beauty salon, walking trails, woodlands, gardens, spiritual programming, fitness rooms, a café, courtyard, rooftop terrace, and petfriendly spaces, these “extras” within the community aim to make senior living easy and more convenient.

Other things to look for is seperate entryways to feel more like a home.

Parklike setting with floral gardens, benches, and outdoor dining is spot on for the latest communities that are appearing near you.

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January 2024 MHL 45

AGE WELL Focus On Function

Rehabilitation Medicine

Improve function and minimize impairment related to activities

What kind of person would use a health and rehab center?

Rehab centers provide services for a large variety of medical concerns.

Common patients include those recovering from leg, back and neck injuries, joint replacement, and debilitating illnesses, such as pneumonia. Patients with neurological disorders or injuries, such as strokes, Parkinsons Disease or MS, often require a comprehensive therapy program to restore or improve function.

Other common rehab needs are patients requiring treatment for complex wounds or respiratory disorders such as Chronic Obstructive Pulmonary Disorder (COPD).

What kind of services are typically offered?

Inpatient subacute rehabis a comprehensive program including Physical Therapy, Occupational Therapy, Speech Therapy and Nursing rehabilitation.

46 MHL January 2024

Physical Therapy focuses on strengthening and endurance for patients who have become deconditioned or are recovering from acute injuries, acute illnesses or elective orthopedic surgery. Occupational Therapy focuses on assisting the patient to perform the necessary activities of daily life to return home safely.

This can include everything from dressing, bathing and meal preparation but can also include vital therapy such as home safety, adaptive equipment training, scooter and walker training and bladder training. Home visits are also performed with Occupational Therapy staff to assess home safety as well as assuring that there are no unforseen obstacles to ensure a successful return home. Speech therapy provides not only speech and voice training but addresses swallowing concerns, medication training and cognitive therapies to improve memory, safety and problem solving. Nursing rehab encompasses such needs as intravenous therapy, wound care, pain management and respiratory therapy. Additional therapies can also be provided, such as lymphedema programs, raiki, ultrasound, electrical stimulation and aroma therapy.

What is the typical cost?

Most private insurance companies and Medicare cover rehab therapies and services. A patient with Medicare and a secondary insurance are usually covered completely for up to 100 days, which is usually much longer than the average rehab stay. An average rehab stay is approximately 30-40 days. Medicare replacement policies will usually cover rehab services but may require a daily copay. The copay amount varies depending upon the individual policy. It is always best to contact your insurance company to determine if there is a copay and what the daily copay amount will be.

Is there a way to research different rehab facilities?

The best way to research a rehab facility is to request a facility tour. Seeing a facility firsthand is the most effective way to see if the facility will meet your particular needs. Take careful note of the facility appearance Is the facility neat and clean? Do the patients appear well groomed? Observe patient amenities such as private rooms, TV, phone, laundry services, and salon services. Ask questions regarding therapy services Is therapy offered 7 days a week or just on weekdays?

Does the therapy department provide home visits to ensure a safe transition home? Inquire regarding other onsite professional services (Physiatrist for pain management, wound certified staff, and recreational activities) Observing a rehabilitation center in person is the best way to assure you are getting a quality, comprehensive rehab experience.

Health e. The s testor and 216 or

Memory<< page 45 Getting lost in familiar places Not being able to follow instructions Becoming confused about time, people, and places Mild Cognitive Impairment Some older adults have a condition called mild cognitive impairment, or MCI, in which they have more memory or other thinking problems than other people their age. People with MCI can take care of themselves and do their normal activities. MCI may be an early sign of Alzheimer’s, but not everyone with MCI will develop Alzheimer’s disease.

Signs of MCI include: Losing things often Forgetting to go to important events or appointments Having more trouble coming up with desired words than other people of the same age If you have MCI, visit your doctor every 6 to 12 months to see if you have any changes in memory and other thinking skills over time. There may be things you can do to maintain your memory and mental skills. No medications have been approved to treat MCI. Dementia Dementia is the loss of cognitive functioning—thinking, remembering, learning and reasoning—and behavioral abilities to such an extent that it interferes with daily life and activities. Memory loss, though common, is not the only sign.

A person may also have problems with language skills, visual perception, or paying attention. Some people have personality changes. Dementia is not a normal part of aging.

There are different forms of dementia. Alzheimer’s disease is the most common form in people over age 65. The chart below explains some differences between normal signs of aging and Alzheimer’s disease.

When to Visit the Doctor for Memory Loss If you, a family member, or friend has problems remembering recent events or thinking clearly, talk with a doctor. He or she may suggest a thorough checkup to see what might be causing the symptoms

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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.

6

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