Well, the summer season started with more rain and heat than I can remember. I do weight training everyday for years, but have been a loyal summer walker. I read an article that walking 3 miles a day is great for your health, but 7 miles is an exceptional healthy habit. Yes I can say I walk at least 7-10 miles now 5 days a week. You don’t need to do the miles all at once, you can break them up. I do the 7 all at once but have found myself liking a second walk on those beautiful days. We need vitamin D especially in Wisconsin where the cold weather keeps us inside for so many months. So, let’s make July a month to get or add to our walking routine. Ten minutes, a mile or how far steps take you.
Please remember to eat enough to keep up with your new mileage. I was amazed how a lack of carb intake would make me feel sluggish. Our bodies burn more than you think and we really need to fuel ourselves with an appropriate amount of nutrition. I know this is a no brainer, but hydrate, hydrate and hydrate. Our energy comes from all of this.
So walk with a positive outlook, smile and enjoy the sunshine the peace of some time just by yourself.
Another amazing edition was put together for your inspiration to live an amazing healthier, happier life. Please live in the moment. Each day add walking meditation in your routine to regroup and refresh your mental and physical health.
Happy Walking!!!
The Ommani Center, Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Eye Care Specialists, Aurora, Alexian, Eye Physician Associates, Brothers Village, Ye Olde Pharmacy, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Tudor Oaks, Active Care Rehab, Greensquare Center for the Healing Arts, Midwest Audiology, Integrative Family Wellness Center, Universal Services, American Camp Association and Home Instead
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4 Ways to Use Adaptation in Exercise
Tailor your exercise routine to your needs with these adaptations. Adding adaptations in exercise routines is a great way to enjoy the benefits of movement while protecting your physical health. Do you feel like your workout routine has fallen into a rut, but you’re not sure where to start changing? You could consider going all-in, but exercising at an intensity or volume you aren’t used to may increase your risk of injuries.
Instead, after consulting with your doctor, consider starting slowly and gradually increasing the intensity of your activities. This helps make sure your exercise routine actually benefits your health instead of causing injuries that can set you back physically.
Thankfully, no matter what your current level of fitness is, there are some great changes you can make to your activities to make them a bit easier on your body.
Swimming is a fantastic exercise; you’ll get a great cardio workout and a full range of motion of your joints, with little to no negative impact on your bones. Swimming is a popular activity for seniors, especially because of the limited impact on the joints — you’re much less likely to encounter joint injuries swimming when compared to walking, running, or other high-impact activities.
Another great way to incorporate low-impact activities is to join a pool exer-
cise class. Water fitness classes, water aerobics, or similar activities are a great way to help your muscle tone, gently increase your heart rate, and add some fun to your workout. They’re also a great way to meet new people and encourage each other to meet your movement goals. Consider signing up for some water aerobic classes with some friends for increased exercise accountability and some fun and socialization while you’re working out.
Warming up properly
While not exactly a specific adaptation in exercise, it’s a good practice (for your whole life, but especially as you age!) to ensure you’re warming up correctly. Getting into a good routine of spending enough time warming up and acclimating your body and muscles to the workout you’re about to have is an excellent way to reduce strains, tears, or pulled muscles and will allow you time to scan your body and check in with how you’re feeling.
Using items for balance
If you’re concerned about keeping your balance in certain movements, exercises, or positions, consider modifying the movement or adding a balance structure. A chair is a great tool to use when modifying an exercise; you can either do the movement sitting down or use the back of the chair for additional balance support. If you’re exercising at home, holding onto the back of a couch, a large, sturdy table, or a wall are other great options for steadying yourself.
If you’re exercising in a gym, many facilities may also have certain areas where the walls are padded, so leaning against those for support is another great way to make an adaptation to your exercise routine.
Adapting the number of sets or weight
Another easy way to adapt an exercise to suit your needs is to increase (or reduce) the number of repeats or sets. If you’re following a routine you’ve found online or even in an in-person class, feel free to modify the set to suit your level.
On a similar note, if you’re working out using weights, consider using a lighter weight while you’re first getting started. This will help you perfect your form and movements without adding too much strain on your body. Then, as you get more comfortable with the exercise, you can add in more weight as you increase your strength.
If you have questions about what kinds of activities you can safely do and which ones to avoid, remember to always check in with your doctor. They’ll have some recommendations of what adaptation in exercise or activities you may want to try to reach your health goals as well! For more information visit captel.com.
The CapTel® Captioned Telephone shows word-for-word captions of everything a caller says, letting you read anything you cannot hear over the phone. CapTel is a NO-COST, federally funded technology available under the Americans with Disabilities Act To qualify, users need: • Hearing loss
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The Weight Loss Detoxification Connection
There are 5 common toxins that alter a thyroid hormonemetabolizing enzyme in the liver.
By: Total Health Team
Like many people, you might find it difficult to lose weight, especially as you’ve gotten older. If you have low thyroid issues, losing weight can be especially hard. There are many reasons for this challenge, but one of the most common (and least discussed) is cellular toxicity. Certain common toxins have an affinity for the thyroid and can make it difficult for your thyroid to function properly, which lowers your metabolism and can lead to weight gain.
There are 5 common toxins that alter a thyroid hormone-metabolizing enzyme in the liver. These toxins can also trigger an autoimmune response in the thyroid, making it more difficult for your thyroid to convert the T4 hormone to T3. These toxins are
Halogens (AKA Goitrogens), including fluoride, chlorine, and bromine found in water, bread, and flame retardants. Of course, fluoride is found in toothpaste. Many municipalities add fluoride and/or chlorine to the water you drink and bathe in every day.
BPA, which is found in cosmetics, sealants, plastic, and lines the metal cans our food comes in.
Heavy metals, such as mercury or lead. Many older people have silver fillings in their teeth. These fillings are 50% mercury, which is known to be a toxic metal. Another common culprit is lead. While many of us no longer have lead pipes bringing water to our homes, if you or your parents grew up in a home with lead pipes it is likely that you have some level of lead toxicity. Lead toxicity can even be passed from a mother to her unborn child.
Pesticides, including glyphosate, the active ingredient in Roundup. The World Health Organization (WHO) this year recognized glyphosate as a probable carcinogen.
PCBs and Dioxins, primarily from contaminated fish, meat, and dairy products.
Call 262-251-2929 to learn more or visit totalhealthinc.com.
Gluten-Free Carbs You Need To Include in Your Diet
Published by CeliAct
When you found out you had to follow a gluten free diet, you probably had some anxiety. How were you going to eliminate major staples like bread, pasta, and cereal from your diet?
The reason why it’s so difficult is because these foods are omnipresent throughout the average American diet. For the cereal-eater, breakfast becomes tough. For the sandwich-eater, lunch becomes challenging. For the pasta-eater, dinner becomes a struggle.
The fact is, carbohydrates are important—and these grain-based foods are the ones most people are familiar with.
Differentiating Between Good and Bad Carbs
Carbohydrates provide energy to every cell in your body. Without them, your body won’t function.
There are 2 basic types: simple carbs and complex carbs.
Complex carbs contain a small number of simple sugars. These are the good ones.
Conversely, simple carbs are high in sugar. For example, when you look at candy wrappers, you’ll see lots of carbohydrates. These are the bad type—candy and other foods containing lots of simple sugars are usually high in carbohydrates as well.
According to the World Health Organization, simple sugars (and thus simple carbs) have heavily contributed to the world obesity epidemic.
Not All Complex Carbs are Created Equal
Some breads, pastas, and cereals may be good sources of complex carbs. However, these carbs retain the most fat.
There is a subset of complex carbs that are good for you—the so-called slow carbs. Slow carbs have a low-glycemic index, so they break down glucose slowly, keeping your blood sugar more constant.
And here’s the good news—slow carbs are naturally gluten-free.
3 Types of Naturally Gluten-Free Slow Carbs
1. Beans and Lentils — Both are great because they are dense with calcium, protein, and vitamins and minerals like B complex vitamins and folic acid.
Folic acid is a key point here. Unless you supplement it, you’re likely deficient in folic acid because the average American gets a lot of their folic acid through fortified grains.
Since 1998, the U.S. has made it mandatory for companies who make and sell grains to fortify them with folic acid: many more people would be deficient without getting folic acid from bread and other grain-based foods.
Unfortunately, very few gluten free breads are fortified with folic acid.
Beans are easy to integrate into many lunches and dinners. If you like Mexican food, you’ll always have a lot of good options. I highly recommend Mary Frances’ bean burrito in gluten free tortillas. Or you can create your own tortilla combinations with Grace O’s Flaxseed and Squash Tortillas.
Lentils can be a good side dish but are best in soup. Grace O has two delicious recipes for lentil soup that you might try – Spicy Lentil Soup and Lemon Herb Bean Soup.
2. Green Vegetables — Dark, leafy vegetables are the best. Spinach, kale, peas, and broccoli are all highly-recommended.
CARBS>>page 46
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Protein on a Budget: Recipes to Power You Through the Day
By Maggie Thorison, TOPS Club
hen you’re working to make more nutritious choices, protein is your friend. It’s not a magic bullet or wonder nutrient (those don’t exist), but in general, prioritizing lean protein in your meal plan helps you feel fuller and more satisfied.
But isn’t protein expensive? It’s true certain forms of protein, like supplements (powders, bars, etc.) and organic, grass-fed meats, can be on the pricier side. But there are also plenty of budget-friendly options.
Tuna in Avocado Power Bowls
Prep time: 10 min. Total time: 10 min. Servings: 1
· 1 large ripe avocado, halved and pitted
· 3 oz. pouch tuna in water, drained
· 1 T. red onion, finely chopped
· 2 T. cucumber, diced
· ¼ c. cherry tomatoes, halved
· ½ T. fresh cilantro, chopped
· 1 t. lime juice
· Salt-free seasoning blend, to taste
· Black pepper, to taste
1. Carefully cut an avocado lengthwise, then scoop out a little bit of flesh from both halves to create room for the tuna filling. Chop the scooped avocado and set aside.
2. In a medium bowl, combine the drained tuna pouch, red onion, cucumber, cherry tomatoes, cilantro and chopped avocado.
3. Drizzle lime juice over the tuna mixture and gently toss until well combined. Season with salt-free seasoning blend and black pepper to taste.
4. Spoon the tuna mixture into the avocado halves.
Per serving: 414 calories (261 from fat), 29 g total fat (4 g saturated fat), 35 mg cholesterol, 315 mg sodium, 22 g carbohydrates, 14 g fiber, 1 g sugar, 20 g protein.
Mashed Black Bean Melty
Prep time: 10 min. Total time: 25
min. Servings: 2
· 1 c. black beans, drained and rinsed
· 2 T. bell peppers, diced
· 2 T. red onion, diced
· ½ t. cumin
· ¼ t. chili powder
· ¼ t. garlic powder
· 2 corn tortillas
· 1 t. olive oil
· 2 T. reduced-fat cheese, shredded
· Salt-free seasoning blend, to taste
· Black pepper, to taste
· Salsa and 2 T. avocado slices, for serving (optional)
1. Preheat oven to 350°F.
2. In a bowl, mash the black beans with a fork, leaving some chunks for texture.
3. Mix in peppers, onion, cumin, chili powder, garlic powder, salt-free seasoning blend and black pepper.
4. Place corn tortillas on a pan lined with parchment paper and brush both sides with olive oil.
5. Spoon black bean mixture and cheese onto one tortilla.
6. Add second tortilla on top of bean mixture.
7. Bake in preheated oven for 15 to 20 minutes, or until cheese is melted and tortillas are golden brown.
8. Slice melt into wedges and serve. Top with salsa and 2 T. of avocado, if desired.
Per serving: 209 calories (47 from fat), 5 g total fat (2 g saturated fat), 9 mg cholesterol, 285 mg sodium, 31 g carbohydrates, 6.5 g fiber, 0.5 g sugar, 11 g protein.
TOPS (Take Off Pounds Sensibly) is the short name for TOPS Club Inc., the original nonprofit and noncommercial network of weight-loss support groups based on peer mentorship.
TOPS has been helping and supporting people as they take off and keep off pounds sensibly, for more than 75 years. To learn more or find a chapter near you, visit www.tops.org or jointops.club.
Midsummer Fun at Road America
WeatherTech International Challenge with Brian Redman
JULY 11-14, 2024
A mid-summer tradition, the WeatherTech® International Challenge with Brian Redman at Road America, taking place July 11-14, 2024, is one of the largest vintage racing events in the United States. The WeatherTech® International Challenge road race features over 400 vintage and historic racecars competing across several days.
The iconic Formula Ford racecar will take center stage as the featured marque for the highly anticipated 2024 WeatherTech International Challenge with Brian Redman at Road America. This momentous occasion will commemorate the 55th Anniversary of the Formula Ford racer’s illustrious history, paying homage to the legendary machines that have graced the track over the years. Formula Ford has long been revered as a breeding ground for aspiring racing drivers, nurturing talent and showcasing exhilarating competition. The 2024 event promises to be a fitting tribute to the remarkable legacy of these open-wheel racecars, highlighting their enduring impact on motorsport.
An additional feature that is sure to thrill participants and attendees is the Ragtime Racers exhibition. Dressed in period coveralls, goggles, and leather helmets, they bring the spirit of early racing to life while ensuring everyone’s safety.
The Ragtime Racers offer an immersive journey into history. Their pits feature a mesmerizing 100-foot diorama, replicating a race shop from over a century ago, complete with authentic tools, a forge, vintage equipment, and period-specific signage.
The Ragtime Racers are the only group where race organizers permit a “rider” in race cars on track, creating a once-in-a-lifetime experience for everyone. At Road America, be prepared to step back in time and witness the Ragtime Racers’ living tribute to motorsports heritage. It’s not just racing; it’s a captivating journey through history at America’s National Park of Speed.
The WeatherTech International Challenge is a premier vintage gathering featuring everything from the sights and sounds of the past 100 years of racing to a special Concours d’Elegance on Friday and Saturday along the streets of Elkhart Lake. The 2024 event is a can’t miss spectacle for any racing enthusiast. Come out to Road America to witness this impressive racing legacy.
GRIDLIFE – Summer Apex Music & Motorsports Festival
July 26-28, 2024
Get ready for the GRIDLIFE Summer Apex, the ultimate blend of music and motorsports, landing at Road America from July 26-28.
This festival is your ticket to a weekend packed with high-speed racing, killer live music, and the best kind of summer chill.
ON TRACK FEATURES
NOS Energy TrackBattle Time Attack Series, presenting the fastest time attack cars in North America in a battle for lap time supremacy.
GRIDLIFE Touring Cup (GLTC) The fastest growing Club Race series in the country returns to Road America with FOUR Races Friday and Saturday. Each of the four sprints will present over 50 cars in this incredibly diverse class of custom built touring cars.
DRIFTING comes to Road America presenting nearly 100 drift cars on two tracks, presenting both on the Motoplex as well as a special high speed session on the main circuit.
GRIDLIFE RUSH SR This fast growing racing series presents the spec Rush SR Sports Racer in a Flat out Driver VS Driver battle for 4 Races throughout the weekend.
Sunday, take your own car out on the track in our HPDE or Sunday Driver program where you can get easy track instruction and guided lead follow laps on the historic turns of Road America. Visit RoadAmerica.com.
Keep The Sparks Out Of Your Eyes During Fireworks Season
By Cheryl L. Dejewski
Summer is a time for picnics, parades and festivals. Unfortunately, it’s also when people often decide to entertain themselves and friends and family with their own fireworks displays. This pastime has become a hazard nationwide—increasing the risk not only for accidental property damage, but serious personal injury as well. “Normally, more than 11,000 fireworks-related injuries occur each year with at least 2,000 involving the eye, and this year, that number is expected to be higher,” says ophthalmologist Daniel Paskowitz, MD, PhD, a continuing education lecturer for fellow eye care professionals. “What is most unfortunate is that the majority of these victims will be children or teenagers. If they won’t listen to common sense warnings, try arming yourself with sight-saving facts.”
Boys ages 13 to 15 sustain three-fourths of all fireworks-related eye injuries.
The typical victim is playing at home, unsupervised, with a group of friends. Bottle rockets are the most dangerous culprits. They can travel at speeds of up to 200 miles per hour before exploding and sending debris in all directions. The bottles or cans used to launch the rockets also often explode, showering fragments of glass or metal. And, because they fly erratically, these rockets frequently cause bystander injuries. Although illegal fireworks, such as bottle rockets and Roman candles, account for the majority of injuries, legal “Class C Common Fireworks” also cause thousands of painful accidents.
Sparklers cause three-quarters of all fireworks injuries for children under the age of five.
“Little kids are fascinated by the bright sparks and are tempted to touch them,” says Brett Rhode, MD, who has treated thousands of eye injuries as Head of Ophthalmology at Aurora Sinai Medical Center and senior partner at Eye Care Specialists ophthalmology practice. “What parents need to remember, however, is that these are sticks of fire burning at temperatures as high as 1,200 degrees. That’s hot enough to melt gold. And, the sparks can cause skin burns severe enough to require hospitalization or eye injuries that result in permanent blindness.”
One in six fireworks-related eye injuries results in permanent vision loss or blindness.
These injuries include cuts, burns, abrasions, retinal detachment, optic nerve damage, rupture of the eyeball, and complete blindness. Besides lifelong physical and emotional scars, fireworks take a financial toll. Annual expenditures total more than $25 million for emergency room visits.
Educate children about the dangers of home fireworks.
“Years ago, parents would give their kids sparklers to keep them amused while waiting for someone to set off a backyard display. But now, we know better. Sparklers are not toys; they are burning torches. And, no one–not even parents–should handle fireworks. Set an example for your children. Don’t use fireworks and don’t take the kids to watch someone else light up their backyard,” warns Daniel Ferguson, MD, an eye surgeon with special expertise in cornea care.
Despite the best precautions, eye injuries unfortunately do still sometimes occur.
If so, seek immediate medical attention. Mild injuries can often worsen and
A Haven of Care for Older Adults
Our loved ones are precious to us. That’s why we arrange specialized care for them when we notice age-related conditions or dementia emerging. But that care should also be personalized and compassionate, plus enhance one’s well-being — exactly what Catholic Charities Adult Day Center (ADC) in Milwaukee provides.
Walking into the ADC, you’ll see it has a home-like atmosphere with experienced staff who focus on health and wellness. “After I took a tour, I knew this was the right place for my mom — every staff member is just so kind and devoted,” says a members’ daughter. “I really appreciate she’s cared for in such a loving way.” But beyond just experience, the staff is dedicated. Staff, according to director Annette Jankowski, have been working at the ADC for more than twelve years.
For ADC members, their daily routine involves companionship and activities: crafts, games, reading and listening to visiting musicians such as harpists and violinists. Certified nursing assistants ensure each member receives the personalized services they need. These may include bathing services, daily exercise or quiet time when they need it. The center is safe, comfortable and invigorating.
“Our center’s goal is for our seniors to remain living in their home as long as possible. A healthy daytime environment definitely helps,” says ADC director Annette Jankowski. “Having a loved one join the ADC early, when you begin thinking about extra care, is best. We often hear family members say, ‘I wish I would have called sooner.’”
The ADC is located at 1919 N. 60th St in Milwaukee, accessible to local families and those in surrounding communities like Waukesha, Brookfield, West Allis and Menomonee Falls. “I wish the world would know the Adult Day Center exists,” says volunteer Kathleen Cepelka. “This is a haven of safety, love and care.”
Know a loved one who needs daytime care? Email the director at ajankowski@ ccmke.org or call Catholic Charities ADC at 414.771.6063.
Adult Day Cares
As the number of elderly continues to increase dramatically, families are often faced with exploring how to secure needed care and assistance for a frail or functionally impaired relative. These decisions are often made in times of high stress and families frequently do not have the time needed to explore all potential care options. One important source of family support that is often overlooked or not even known to be a feasible option is adult day care. This article will help the reader gain better understanding of this important service and who might benefit from enrollment in such a program.
Adult day care programs are an invaluable alternative to traditional long-term care placement, provide needed support to family caregivers and can often lessen health care expenses for consumers and the health care system. Programs are staffed by a full range of interdisciplinary professionals who provide clients with health monitoring, leisure activities, socialization opportunities and assistance with activities of daily living (ADLs). For caregivers, adult day programs offer respite, support group opportunities and access to supplementary networks and resources. In addition, these centers can reduce out of pocket health care expenses, lessen use of high cost centers such as emergency departments and delay institutionalization.
Complete Care specializes in short term rehabilitation to get you back home safely, and long term care. Be at peace knowing your loved one is receiving outstanding care with the amenities of home in a serene setting.
Find a Complete Care center near you to learn more and schedule a tour!
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262.612.2800 | grandeprairiecrc.com
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Pilates is a workout system that uses 0 repeated exercises to exert the muscles.
5 Reasons to Give Pilates a Try This Summer
The idea of Pilates intimidates many people are first,” explains Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “This is because there is equipment they are unfamiliar with, and it’s something new. Once they try it and see the results, they love it!”
Pilates is a workout system that uses 50 repeated exercises to exert the muscles. Some people use it for a gentle approach to strength training, while others use it more vigorously to enhance athletic performance or rehabilitation. Those who have tried it for a long time will likely experience many benefits.
Here are 5 reasons to give Pilates a try this summer:
•Try something new. Deciding to try something different is exciting and interesting. It introduces people to things that they need to become more familiar with, which is good for the brain and motivational.
•Promote healthy behaviors. In a study published in the April 2021 issue of the International Journal of Research and Public Health, researchers put Pilates and yoga to the test to see if doing it leads people to make healthier choices overall. They report that doing one of these exercises regularly leads to health-promoting behaviors and leads people to have more positive beliefs about their health status.
•Have more robust bones and less pain. Doing Pilates regularly leads to stronger bones. Research published in the Journal of Back and Musculoskeletal Rehabilitation shared the research results to see if Pilates helps with bone strength in women with postmenopausal osteoporosis. They concluded that Pilates increased bone mineral density and walking distance and helped to relieve pain.
•Lose weight. Those looking to shed some weight this summer should consider trying Pilates. In a study published in the March 2021 issue of the journal Frontiers in Physiology, researchers reviewed the research on whether Pilates helps people lose weight. They concluded that Pilates dramatically reduces body weight, body mass index, and body fat percentage in overweight or obese adults.
•Aging Gracefully. The European Journal of Investigation in Health, Psychology, and Education reported in March 2022 that there are benefits to the elderly population taking up Pilates. Their study found that those over the age of 60 who started doing Pilates had an improvement in balance, strength, mobility, functional capacity, and mental and psychological health. They also report that it led to a reduction in the risk of falling. While people of any age can benefit from Pilates, this study shows that it’s always possible to get started.
“I challenge people to take this summer to try Pilates and see what it does for them,” added Scherer. “If they don’t see and feel the benefits by the end of summer, they can go back to what they were doing. But in my experience, I can say that they will love what happens after sticking with Pilates for a summer.”
Pilates is a safe and effective method of rehabilitation and exercise that focuses on muscular balance, improves strength and flexibility.
Fredericksburg Fitness Studio offers a reformer Pilates fitness training program, a fun and unique exercise method with many benefits. The reformer can be done sitting, standing, or lying down, which gives a great workout. The program helps with strength, flexibility, balance and coordination, core control, and more. To get more information about the reformer Pilates program, visit the site: https://www.fburgfitness.com/pilates-reformer
Are you in need of new assistive technology, such as an iPad, smart phone (iPhone or Samsung), and want to learn how you can purchase them at a reduced cost with the TEPP Voucher?
Visit our state-of-the-art, beautifully renovated Assistive Technology Center and meet at no charge with technology experts to determine your needs for the latest assistive devices. Appointment is preferred. Walk-ins Welcome!
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Address: 10243 W. National Avenue, West Allis, WI 53227 Phone: 414-604-2200 • Email: info@hearwi.org
Audiology on Wheels? That’s Right!
HEAR Wisconsin’s new Moblie Audiology Clinic is hitting the road in Wisconsin communities! Learn more at www.hearwi.org
Satisfy Chocolate Cravings Without Overindulging
Indulging in chocolate is one of life’s sweetest delights, but managing those irresistible cravings can be a challenge. Fear not!
We’ve got the ultimate guide to help you savor every bite without going overboard.
Jason Vishnefske, from Santa Barbara Chocolate, shares his top practical tips for turning your chocolate cravings into a healthy, guilt-free experience!
Mindful Eating
Mindful eating is a powerful strategy for managing cravings.
This practice involves paying full attention to the experience of eating, savoring each bite, and recognizing when you are truly satisfied.
To apply mindful eating to chocolate consumption, slow down and take small bites, letting the chocolate melt in your mouth. This lets you fully appreciate its texture and flavor.
Focus on your senses by noticing the aroma, taste, and mouthfeel of the chocolate. This heightened awareness can enhance satisfaction and reduce the need for larger quantities.
Portion Control
Portion control is key to enjoying chocolate without guilt.
Pre-portion your chocolate instead of eating directly from a large bar or bag, and opt for individually wrapped chocolates or mini bars, which can help you enjoy a treat without overindulging.
Decide in advance how much chocolate you will have and stick to that limit.
Choosing High-Quality Dark Chocolate
High-quality dark chocolate can be a healthier option compared to milk chocolate or other sugary treats.
Dark chocolate is rich in antioxidants and has less sugar. Look for chocolate with at least 70% cocoa to ensure a richer taste and more health benefits.
Select chocolate with minimal ingredients, avoiding those with added sugars and artificial flavors. Even high-quality dark chocolate should be consumed in small amounts to avoid excess calorie intake.
Integrating Chocolate into a Balanced Diet
Incorporating small amounts of chocolate into your diet can be part of a balanced approach.
Pair chocolate with nutrient-dense foods like fruits, nuts, or yogurt to add nutritional value and make the treat more satisfying.
Use chocolate as a flavor enhancer in smoothies, oatmeal, or even chili for a rich, complex flavor. Include chocolate as part of your meal plan to enjoy it without feeling guilty or deprived.
Healthier Chocolate Alternatives
Finding healthier alternatives can satisfy your cravings while providing additional nutrients.
Consider cacao nibs, which are less processed and have a stronger flavor, making them a great topping for yogurt or oatmeal.
Unsweetened cocoa powder can be used in smoothies or baked goods to add chocolate flavor without the added sugar.
Dark chocolate-covered nuts or fruits provide the sweetness of chocolate with the added benefits of fiber and healthy fats.
The Importance of Moderation and Mindful Eating
Moderation and mindful eating are essential to prevent overindulgence.
Jason says, “It’s not about deprivation; it’s about balance. Enjoy a small piece of chocolate when you crave it, and savor the experience.” By incorporating these strategies, you can enjoy chocolate in a way that is both satisfying and healthy.
Remember, it’s about quality over quantity, and making conscious choices that align with your overall dietary goals.
Greener Toothpaste Options
Dear EarthTalk: Why are conventional toothpaste tubes not ecofriendly? What better alternatives are out there?
—Jackie V., Pittsburgh, PA
The impact of conventional toothpaste tubes is significant and largely negative. Typically made from non-biodegradable plastic and aluminum, they present significant challenges in recycling processes. The mixed material composition requires complex, costly separation techniques, making recycling inefficient and often nonviable. According to Forbes, some 1.5 billion toothpastes tubes are discarded each year.
The production and disposal of these tubes involves substantial energy use and emissions. From the extraction and processing of raw materials to manufacturing and eventual disposal, the lifecycle of conventional toothpaste tubes is energyintensive and ecologically damaging. After use, they are typically “discarded at a facility and will end up in the landfill” says Julie Smith of Aspire Colorado.
In response to these issues, there has been a rise in eco-friendly alternatives. Zero-waste toothpastes, which eschew traditional tubes, are becoming increasingly popular. These typically come in tablet or powder form and are packaged in biodegradable or recyclable materials. Toothpaste tablets are especially sustainable as they also reduce water usage, relying instead on saliva of water.
Other innovative solutions include toothpastes packaged in metal tubes, which are easier to recycle than plastic ones, and brands that use plant-based container materials. These efforts reflect growing consumer demand for sustainable products, reflecting a broader trend towards environmental responsibility.
Several brands have been leading the way in this shift towards sustainability. David’s Natural Toothpaste offer toothpaste is packaged in metal tubes, and The Humble Co. uses plant-based materials for their biodegradable tubes. Both options present a significant reduction in waste compared to traditional plastic tubes. These products not only help to reduce environmental impacts and also cater to health-conscious consumer by avoiding harmful chemicals often found in conventional toothpastes.
However, transitioning to these eco-friendly alternatives is not without its challenges. Makers face significant hurdles in altering established production lines, sourcing materials that meet quality and safety standards and potentially incurring higher costs. Consumers may also be hesitant to switch to new formats, such as tablets or powders, or may be skeptic about their efficacy. Additionally, the initial cost of these alternatives can be higher, which may deter widespread adoption.
Regulation and industry standards play a crucial role in facilitating this transition. Governments can promote the use of sustainable packaging by implementing policies that encourage recycling, reduce the use of non-recyclable materials or provide incentives for companies to develop greener products. Specific regulations that mandate the use of recyclable materials in packaging can drive innovation in the industry, leading to more sustainable options becoming available and economically viable.
Toothpaste tubes cannot be recycled in a single stream, or mixed recycling bin that is typical for most recycling services. The reason is that toothpaste tubes are made from layers of plastic and aluminum, and items like that with more than one component are difficult to recycle. So, if you throw your toothpaste tube in the recycling bin, it will get picked up and taken to the recycling facility, but it will still get picked out and discarded at the facility and will end up in the landfill.
Pravit Kochar
Whole Person Health: What You Need To Know
What is whole person health?
Whole person health involves looking at the whole person—not just separate organs or body systems—and considering multiple factors that promote either health or disease. It means helping and empowering individuals, families, communities, and populations to improve their health in multiple interconnected biological, behavioral, social, and environmental areas. Instead of just treating a specific disease, whole person health focuses on restoring health, promoting resilience, and preventing diseases across a lifespan.
Multilevel Whole Person Health Framework
Why is whole person health important?
Health and disease are not separate, disconnected states but instead occur on a path that can move in two different directions, either toward health or toward disease.
On this path, many factors, including one’s biological makeup; some unhealthy behaviors, such as poor diet, sedentary lifestyle, chronic stress, and poor sleep; as well as social aspects of life—the conditions in which people are born, grow, live, work, and age—can lead to chronic diseases of more than one organ system. On the other hand, self-care, lifestyle, and behavioral interventions may help with the return to health.
Chronic diseases, such as diabetes, cardiovascular disease, obesity, and degenerative joint disease, can also occur with chronic pain, depression, and opioid misuse—all conditions exacerbated by chronic stress. Some chronic diseases increase the immediate and long-term risks with COVID-19 infection. Understanding the condition in which a person has lived, addressing behaviors at an early stage, and managing stress can not only prevent multiple diseases but also help restore health and stop the progression to disease across a person’s lifespan.
Mind and Body Practices
Mind and body practices are a large and diverse group of procedures or techniques that are administered or taught by a trained practitioner or teacher. Examples include acupuncture, massage therapy, meditation, relaxation techniques, spinal manipulation, tai chi, and yoga.
Research findings suggest that several mind and body practices are helpful for
a variety of conditions. A few examples include the following:
Acupuncture may help ease types of pain that are often chronic, such as lowback pain, neck pain, and osteoarthritis/knee pain. Acupuncture may also help reduce the frequency of tension headaches and prevent migraine headaches.
Meditation may help reduce blood pressure, symptoms of anxiety and depression, and symptoms of irritable bowel syndrome and flare-ups in people with ulcerative colitis. Meditation may also benefit people with insomnia.
Tai chi appears to help improve balance and stability, reduce back pain and pain from knee osteoarthritis, and improve quality of life in people with heart disease, cancer, and other chronic illnesses.
Yoga may benefit people’s general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance. Yoga may also help with low-back pain and neck pain, anxiety or depressive symptoms associated with difficult life situations, quitting smoking, and quality of life for people with chronic diseases.
Mind and body practices generally have good safety records when done properly by a trained professional or taught by a well-qualified instructor. However, just because a practice is safe for most people doesn’t necessarily mean it’s safe for you. Your medical conditions or other special circumstances (such as pregnancy) may affect the safety of a mind and body practice. When considering mind and body practices, ask about the training and experience of the practitioner or teacher, and talk with that person about your individual needs. Also, don’t use a mind and body practice to postpone seeing a health care provider about a health problem.
What are meditation and mindfulness?
Meditation has a history that goes back thousands of years, and many meditative techniques began in Eastern traditions. The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being. Some types of meditation involve maintaining mental focus on a particular sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase. Other forms of meditation include the practice of mindfulness, which involves maintaining attention or awareness on the present moment without making judgments.
Programs that teach meditation or mindfulness may combine the practices with other activities. For example, mindfulness-based stress reduction is a program that teaches mindful meditation, but it also includes discussion sessions and other strategies to help people apply what they have learned to stressful experiences. Mindfulness-based cognitive therapy integrates mindfulness practices with aspects of cognitive behavioral therapy.
What are the health benefits of meditation and mindfulness?
Meditation and mindfulness practices may have a variety of health benefits and may help people improve the quality of their lives. Recent studies have investigated if meditation or mindfulness helps people manage anxiety, stress, depression, pain, or symptoms related to withdrawal from nicotine, alcohol, or opioids.
Other studies have looked at the effects of meditation or mindfulness on weight control or sleep quality. Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.
Natural Eco-friendly Burial
Medicare For You: What You Need to Know
By Chiquita Brooks-LaSure
Your health is important and needs to be protected. If you are 65 or older, or have certain disabilities, or End-Stage Renal Disease, you can get health care coverage through the Medicare program. You’ll get access to health care services you need to achieve and maintain good health.
It’s important to review your Medicare coverage options and find an affordable option that meets your health care needs.
Medicare coverage options
There are two types of Medicare coverage:
Traditional or Original Medicare.
Medicare Advantage.
Original Medicare helps cover inpatient care in hospitals, skilled nursing facility care, hospice care, and home health care. It also covers:
Services from doctors and other health care providers.
Outpatient care.
Durable medical equipment (like wheelchairs, walkers, hospital beds, and other equipment).
Preventive services (like screenings, certain vaccines, and annual wellness visits).
Original Medicare is often referred to as Part A and Part B. You can go to any doctor or hospital, anywhere in the United States, that accepts Medicare. If you have Original Medicare, you can also buy a Medicare Supplement Insurance (Medigap) policy from a private insurance company. Original Medicare pays for much, but not all, of the cost for covered health care services and supplies. A Medigap policy can help pay some of the remaining health care costs, such as copayments, coinsurance, and deductibles.
Medicare Advantage bundles your Original Medicare – and usually Medicare prescription drug coverage – into one health insurance plan. If you select
Medicare Advantage coverage, you join a plan offered by Medicare-approved private companies.
Each plan can have different rules for how you get services – like referrals to see a specialist. All plans must cover emergency and urgent care, as well as all medically necessary services covered by Original Medicare. In many cases, you can only use doctors and other providers who are in your plan’s network and service area.
Costs for monthly premiums and services vary depending on which plan you join. Some plans may offer some extra benefits that Original Medicare doesn’t cover — like vision, hearing, and dental services.
Whether you choose Original Medicare or Medicare Advantage, be sure you have prescription drug coverage. You can join a Medicare Prescription Drug Plan (called a PDP) in addition to Original Medicare. You can also get it by joining a Medicare Advantage plan with Medicare prescription drug coverage.
How does Medicare Supplement Insurance (Medigap) work?
Original Medicare doesn’t pay for all of the cost for covered health care services and supplies. Medicare Supplement Insurance (Medigap) policies sold by private insurance companies can help pay some of the remaining health care costs for covered services and supplies, like copayments, coinsurance, and deductibles. Some Medigap policies also offer coverage for services that Original Medicare doesn’t cover, like medical care when you travel outside the U.S.
Generally, Medigap doesn’t cover long-term care (like care in a nursing home), vision or dental services, hearing aids, eyeglasses, or private-duty nursing.
For more information, visit Medicare.gov/health-drug-plans/medigap.
Study Shows Most Children Recover from Lyme Disease within Six Months of Treatment
Amajority of parents of children diagnosed with Lyme disease reported that their kids recovered within six months of completing antibiotic treatment, according to a new joint study from Children’s National Research Institute and the National Institute of Allergy and Infectious Diseases (NIAID), part of the National Institutes of Health, published in Pediatric Research. The findings, based on Lyme disease treatment outcome data from 102 children in the United States, also revealed that a notably small percentage of children took longer than six months to recover and experienced a significant impact on their daily functioning.
Lyme disease is the most common vector-borne disease in the United States, with most cases caused by the bacterium Borrelia burgdorferi transmitted through the bites of infected blacklegged or deer ticks. Children between the ages 5 and 9 years account for a large proportion of the approximately 476,000 Lyme disease cases diagnosed and treated annually in the United States. Common symptoms of Lyme disease include: fever; headache; fatigue; and a distinct skin rash called erythema migrans. Without treatment, the infection can spread to joints, the heart and the nervous system. Antibiotic treatment resulting in full recovery is successful in most Lyme cases. For some, however, symptoms of pain, fatigue, or difficulty thinking persist or return after antibiotic treatment. Symptoms that substantially reduce levels of activity and impact quality of life for more than six months after treatment are classified as post-treatment Lyme disease (PTLD) syndrome.
This research studied the long-
term outcomes of children with Lyme disease through a cross-sectional evaluation using validated surveys. The study collected survey responses from the parents of 102 children ages 5 to 18 years who had been diagnosed with Lyme disease between six months and 10 years before enrollment. Adolescents ages 10 to 18 years old were also invited to complete adolescentspecific questionnaires. According to these parent survey responses, 75% of children fully recovered within six months of completing treatment: 31% of all children recovered within one month; 30% recovered in one-to-three months; and 14% recovered in fourto-six months. Approximately 22% of children in the study experienced at least one symptom that persisted six or more months after completing treatment; of those, 9% had symptoms classified as PTLD syndrome. Six percent of the children were not fully recovered at the time of the survey, with 1% experiencing symptoms significant enough to impair daily functioning, the authors noted.
According to the authors, this study supports previous data showing an excellent overall prognosis for children with Lyme disease, which should help alleviate understandable parental stress associated with lingering nonspecific symptoms among infected children. They note that the findings of this study can help clinicians manage families’ expectations about the varying post-treatment recovery times of pediatric Lyme disease patients. The researchers suggest this new data could help reduce the potential for families seeking dangerous alternative therapies for children who experience prolonged recovery times. PTLD syndrome remains poorly understood LYME>>page 46
MODERN HEALTH AND LIVING
Mission
Ageless Grace
An unique program combining brain and body exercises to boost cognitive function as well as physical agility
Welcome to the Senior Summer Health Edition at St. Camillus Life Plan Community, where residents are offered a full continuum of care with an emphasis on living a healthy holistic lifestyle. Independent Living residents enjoy a wide array of wellness activities through our Revitalize Wellness Center. Opened in 2022, the center offers state of the art equipment, 2 workout studios, a pool, spa, and personal training. Popular fitness classes include Morning Stretch, Senior Sneakers Strength, Balance Basics, and both mat and chair yoga sessions. Ageless Grace, a unique program combining brain and body exercises to boost cognitive function as well as physical agility, is also on the schedule. Outdoors, the Walking Group gets their steps in at the Milwaukee County Zoo while other residents enjoy the pickle ball and shuffleboard courts and the putting green.
This July the Revitalize Wellness team, in collaboration with our Life Enrichment team, is excited to host our very own version of the 2024 Olympics. This special occasion will feature engaging individual and team events to challenge strength, agility and balance. Who will take home the gold for the obstacle course, seated volleyball and the bag toss? Discover more about our comprehensive fitness offerings by visiting www.stcam.com and learn how St. Camillus Life Plan Community supports an engaging, healthy and active lifestyle for all residents.
Jenny Zimpel Revitalize Wellness Manager
Senior
Fitness Instructor
For more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.
11 Signs It Might Be Time for Assisted Living
Caring for our aging parents or loved ones is a journey marked by love, compassion, and the desire to ensure their wellbeing. As time marches on, there often comes a point when we find ourselves grappling with the question of whether our family members might benefit from the additional support and care that Assisted Living can offer.
Understanding when it’s time to consider Assisted Living is a delicate and sometimes emotionally charged process. It involves keen observation, open communication, and above all, an empathetic approach. In this blog, we aim to guide you through this challenging terrain by outlining 11 signs that may indicate it’s time to explore Assisted Living options.
1. Difficulty With Daily Activities
It’s not uncommon for daily tasks to become more challenging as we age. If you’ve noticed your parent or loved one struggling with activities like getting dressed, taking a shower, or preparing meals, it could be an indication that they could benefit from the additional support and care provided in an Assisted Living environment.
Assisted Living communities are designed to provide assistance with these everyday tasks, allowing residents to maintain their dignity and independence. For help with this, we suggest referring to an ADL (activities of daily living) checklist that can help show the areas where a loved one might be struggling.
2. Forgetfulness and Cognitive Decline
Witnessing a loved one experiencing forgetfulness or confusion can be heart-wrenching. If these signs persist, it may be an indication of cognitive decline. Assisted Living communities often have specialized programs and trained staff to support individuals with
memory-related challenges, providing a secure and caring environment.
3. Declining Physical Health
As our loved ones age, their physical health may start to decline, and managing chronic conditions can become more complex. Assisted Living communities have health care professionals who can monitor their health regularly, ensuring that any issues are addressed promptly. This allows your loved one to receive the care they need while still maintaining a sense of independence.
Should a loved one have a diagnosis such as Alzheimer’s or Parkinson’s disease, communities like ours provide specialized support to help these residents get the care they need and the support to help them thrive.
4. Isolation and Loneliness
It’s not just about physical health; emotional well-being is equally crucial. If your loved one seems socially withdrawn or expresses feelings of loneliness, an Assisted Living community can provide a vibrant social environment. Activities, events, and shared communal spaces offer opportunities for companionship, fostering a sense of community and connection.
5. Safety Concerns at Home
A home that was once a haven can become a place of hazards as we age. Frequent falls and accidents can be alarming. Assisted Living communities are designed with safety features to minimize these risks, providing a secure environment where your loved one can navigate with confidence.
6. Unkempt Living Conditions
Maintaining a home can become increasingly challenging with age, and a decline in cleanliness might signal this struggle. Assisted Living takes the burden of household chores off their
The Top 10 Ways You Can Benefit From an Independent Living Community
Have you come to a point in your life where you don’t feel safe to live alone in your home any longer? Or perhaps safety isn’t an issue, but you’re lonely and crave some companionship.
Whatever the reason, thousands of senior adults just like you are looking into independent living communities for their next move.
It can be a scary decision – and you may be feeling overwhelmed. But focusing on all the positive benefits of an independent living community can help ease your nerves.
If you’re still active, able to care for yourself, and can properly manage your medicines, an independent living community may provide you with exactly what you’re looking for in this season of life.
Independent living communities provide a low-stress, all-inclusive lifestyle where active seniors can thrive.
Here are the top 10 ways you can benefit from an Independent Living Community.
No Home Maintenance
Did you know the average senior spends approximately 3 hours per day on
household chores? This includes indoor cleaning, as well as outdoor maintenance, such as lawn care.1
That adds up to a lot of time!
Worry-free home maintenance is one of the biggest perks when it comes to independent living. Most communities provide on-site maintenance – at no extra charge to you – as well as light monthly housekeeping.
Extra Security
Independent living provides a safe and secure environment. Security is available 24 hours per day, 7 days a week. Communities also offer safety call pendants and emergency pull cord system with 24-hour response.
This can help ease your family’s worries. They’ll feel confident knowing you’re taken care of and not feeling isolated or afraid.
Also, if you’d like to take a trip for a few days, you can just lock up your home and leave. You can feel confident knowing that your belongings are secure and someone will be there to watch over your home.
All-Inclusive Pricing
Are you tired of keeping up with the many bills that need to be paid every month living in a home? If so, the all-inclusive pricing in many independent living communities will be another benefit to you.
All-inclusive means that you’ll receive one monthly bill that includes rent, meals, utilities, and services.
Services include weekly housekeeping and laundry, daily light housekeeping, regular programming, and scheduled group transportation for local outings and shopping. Phone charges, additional housekeeping or laundry, and fitness center memberships are the only bills you’d need to pay separately.[1]
Added Safety Measures
Independent living communities are specifically designed for older adults with safety in mind. Many safety measures aid to assist the residents to maintain their independence for as long as possible.2
Some of the most commonly added safety measures are:
● wider hallways with handrails
●low walk-in showers
● grab bars in bathrooms
● excellent lighting throughout
Independent living communities have many regulations to abide by – both at the state and federal level. This ensures that residents’ safety is a top priority.
Helpful Staff
shoulders, ensuring that their living space is not only clean but also well maintained, promoting a sense of pride and comfort.
7. Medication Mismanagement
Juggling multiple medications can be overwhelming. If you’ve noticed your loved one struggling with medication management, an Assisted Living community can provide the necessary oversight
8. Unexplained Weight Loss
Significant weight loss without a clear cause can be concerning. Assisted Living facilities offer nutritional support with well-balanced meals. This not only addresses the physical aspect but also promotes a positive and social dining experience, contributing to overall well-being.
9. Wandering and Getting Lost
Wandering, especially for those with cognitive impairments, can be a significant safety concern. Assisted Living communities have secure premises, allowing your loved one the freedom to move about safely while minimizing the risk of getting lost or facing potential dangers.
10. Unpaid Bills and Financial Issues
Managing finances can become overwhelming, leading to unpaid bills and financial confusion. Assisted Living communities can provide assistance with financial matters, offering peace of mind for both you and your loved one.
11. Family Caregiver Burnout
As a caregiver, it’s essential to recognize the toll it takes on your own wellbeing. Feeling overwhelmed is entirely natural. Transitioning your loved one to Assisted Living can alleviate the burden, ensuring your loved one receives the care they need while allowing you to focus on maintaining a meaningful and supportive relationship.
Remember, these signs are gentle indicators, and approaching the decision with empathy and open communication is crucial. It’s about providing the best care possible for your loved one while considering everyone’s well-being.
For more information and to read on about 11 Signs It Might Be Time for Assisted Living or other great articles for older adults visit www.charterofmequon. com/blog.
We invite you to come visit our community in Mequon, WI, to learn more about Assisted Living and Memory Care. Give us a call at 262.324.6670 to schedule an appointment. Our goal is to help each resident make the most of every day.
LIVING<<page 30
Well-trained staff members are available around the clock to assist with any question or problem that may arise.
From housekeeping and security to dining services and recreation – every staff member is equipped to provide quick and efficient service for you.
Interaction on a personal level makes the greatest impact on your health and well-being. Making residents feel “at home” is what staff members strive to provide every single day.
Private Living Spaces
Privacy is often a top priority for seniors interested in independent living.
If you are moving from your own home to independent living, it’s understandable you’d still enjoy your privacy at times.
Most independent living communities offer full-service kitchens, televisions with cable channels, and washers and dryers within your private living unit. This can offer the privacy you desire whenever you’d like.
Socialization Opportunities
Does living alone make you feel isolated and depressed?
An independent living community makes it incredibly easy to connect with your neighbors and staff members every day.
You can continue your sense of self and well-being while socializing with friends in your age group. Family is also encouraged to visit as much as they want to, and take part in group activities.3
Proper Nutrition
Eating proper, nutritious meals is very important for aging adults. But as you get older, cooking can feel more like a burden. From prep work and shopping to cooking the food and cleaning up – it takes a lot of time and energy.
Most independent living communities offer delicious options for meals in their dining rooms.
This way you can rest assured that you’re getting the proper nutrients you need at meal time – all while happily laughing and enjoying conversations with your friends.
Wide Variety of Activities
You can enjoy a communal, bustling environment with people in your age group that have the same interests.
large,
The 4 Best Diets For Longevity (And Why They Work)
By Jaime Osnato
If you’re looking to overhaul your eating plan, start by adopting one of these best diets for longevity.
There’s no dearth of diets out there. But if your goal is to ward off chronic diseases and live a longer, healthier life, certain diet plans rise above the rest.
Here, registered dietitian Amanda Holtzer, RD, dishes on the four best diets for longevity to help keep you hale and hearty into your golden years.
1. The Mediterranean Diet
“As a dietitian, if I had to choose one ‘diet’ to encourage my patients to follow, it would be the Mediterranean diet,” Holtzer says.
Not exactly a “diet” — it doesn’t restrict calories nor was it designed for weight loss — the Med diet is simply a pattern of eating followed by people who live in the countries bordering the Mediterranean Sea, she explains.
How It Works
In the Mediterranean diet, plants — including fruits, vegetables, beans, legumes and whole grains — make up most of your diet, Holtzer says. Fish, dairy, eggs and poultry are enjoyed in moderate amounts while red meat, refined sugars and processed foods are very limited.
“The Mediterranean diet is also big on healthy fats, but not in a restrictive,
keto-ish, eat-tons-of-fats-and-no-carbs type of way,” Holtzer says.
“Rather, it encourages us to incorporate more polyunsaturated fats in the form of extra-virgin olive oil, avocados, nuts and seeds.”
Why It Promotes Long-Term Health
“Because of its emphasis on plants, the Mediterranean diet is extremely high in antioxidants and anti-inflammatory foods,” Holtzer says. “Since inflammation is the root of many chronic diseases (think: diabetes, obesity, heart disease and cancer), it stands to reason that this diet is excellent for disease prevention and overall health.”
Specifically, the inclusion of healthy fats may serve a protective function for your heart. In fact, an April 2020 study in the Journal of the American College of Cardiology found that having just a 1/2 tablespoon of olive oil daily (in place of an animal-based fat like butter) is linked to a lower risk for heart disease.
Similarly, research shows that the Mediterranean diet is linked to improved cardiovascular risk factors such as high blood pressure and cholesterol, per an April 2020 meta-analysis in The BMJ
What’s more, “the high fiber content of this diet promotes blood sugar stabilization (a key for diabetes prevention) as well as digestive regularity, which can serve to prevent many diseases, including but not limited to high cholesterol, constipation, irritable bowel syndrome and ulcerative colitis,” Holtzer says.
Plus, the Mediterranean diet, which encourages eating lower-calorie foods (like fruits and vegetables), can support weight loss, Holtzer says. Case in point: A March 2019 review in Nutrients found that the Med diet is associated with weight loss, lower body mass index and smaller waist.
2. The Blue Zones Diet
Another one of my personal favorites is the Blue Zones diet,” Holtzer says. “Again, this isn’t really a diet, so much as a way of life for certain regions of the world.”
This healthy form of eating is inspired by the five blue zones — Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California — places in the world with the longest lifespans and the lowest rates of chronic disease.
These “longevity hotspots” were identified by Dan Buettner, the founder of Blue Zones. In his research on centenarians (people who live to the age of 100 or older) Buettner noticed certain lifestyle trends in these five regions that seemed to account for the inhabitants’ long, healthy lives, Holtzer says.
He pinpointed nine specific habits that these regions commonly shared — referred to as the Power 9 — which include tenets such as moving naturally, having a sense of purpose, putting family first and nurturing social relationships, Holtzer says. Diet is also a central focus of the Blue Zones way of life.
Ask about our Spring Specials! Select Apartments still available- Call to schedule your tour today!
How It Works
The diet is 95 to 100 percent plant-based (think: veggies, beans and nuts) with a focus on minimally processed, mostly single-ingredient foods and healthy hydration habits (about 7 glasses of water per day), Holtzer says.
Mark Your Calendar! “SPRING INTO WELLNESS” HEALTH FAIR
It limits dairy, eggs, sugar and meat and permits a moderate intake of fish, she says.
People who adhere to the Blue Zones diet also follow the 80 percent rule — you stop eating when your stomach is 80 percent full — and enjoy one to two glasses of wine per day, Holtzer adds.
Why It Promotes Long-Term Health
Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.
Like the Mediterranean diet, this eating plan is also heavily plant-based with lots of fiber, antioxidants and anti-inflammatory foods. That means it similarly helps reduce inflammation and promotes healthy weight loss as well as gut and
Another thing that’s particularly valuable about the Blue Zones lifestyle is that it doesn’t place all value and pressure on diet, but rather concentrates on all aspects of health including physical activity, social relationships, community,
“The people who abide by this diet do not work 9-to-5 jobs they hate; they don’t ‘grind’ all day and all night. Instead, they rest, they recharge, they practice
The stress management component is especially important for longevity. “By now, we know that stress is one of the leading causes of inflammation,” Holtzer says. So by making stress reduction a prominent pillar of your lifestyle, you can help reduce and prevent chronic inflammation, which increases your risk for
“The Japanese diet is another heavy hitter when it comes to whole foods and balanced eating,” Holtzer says. Indeed, “the Healthiest Countries 2021 report named Japan — which has the lowest rates of obesity in the globe — as the
pectancy with an age of 84.4 years, according to the Organisation for Economic
How It Works
The key players in this diet are fruits and vegetables, fish, soybeans, fermented foods and green tea with a limited amount of red meat, processed foods and added sugar, Holtzer says.
SENIOR<<page 30
Another crucial factor of the Japanese diet is small portion sizes. “Rather than three large meals per day, this diet encourages small, frequent meals of equal size throughout the day,” Holtzer says.
Assisted Living
Why It Promotes Long-Term Health
By eating small frequent meals, we help stabilize our blood sugar levels throughout the day, Holtzer says. Fiber-rich soybeans, which serve as a prime source of plant-based protein in the Japanese diet, also function to steady blood sugar.
Not only does blood sugar stabilization keep our appetite in check and curb overeating, but it can also help prevent insulin resistance, one of the key precursors to obesity, diabetes and heart disease, Holtzer explains.
Assisted living provides a great alternative for seniors who need some additional help with medication, grooming, dressing, eating, etc. Assisted living has two options including; Residential Care Apartment Communities (RCAC), which allows seniors to live in their own apartment, but only offers 28 hours of care, and CommunityBased Residential Care Facility or CBRF. This type of community is an ideal living option for seniors who need more assistance that what can be provided by an RCAC, offering care 24 hours a day, seven days a week. Assisted living communities tend to offer more of a residential, home-like environment, as well as provide meals, social activities, housekeeping and transportation.
Specialized Care Community
The Japanese diet also relies heavily on fermented foods, such as miso (fermented soybeans/legumes), Tsukemono (pickled veggies including cucumber, daikon and carrots) and Umeboshi (fermented Japanese plums). And because fermented foods are rich in probiotics (good bacteria that live in our bodies and protect us from bad bacteria), they play a large role in our immunity and disease prevention, she explains.
There are some CBRFs that specialize in caring for one kind of illness. One of the most common is an Alzheimer’s or memory impairment care community. In specialized assisted living communities, the environment, staff and programming is specifically designed to meet the unique needs of those individuals who are living there. Like a non-specialized assisted living community, a specialized care community also provides 24/7 care, social programming, meals, housekeeping and transportation are generally provided.
And once again, the plant-forward focus of this diet means that it’s high in antioxidants and anti-inflammatory foods, which help prevent chronic inflammation in the body that may contribute to disease.
Nursing Home
4. The DASH Diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, was ranked the number two diet overall and the number one diet for healthy eating by the U.S. News and World Report in 2021.
This is probably the most commonly known, but often confused type of senior living option. It’s also one of the only options that used to be available to seniors. Nursing homes provide 24-hour skilled nursing services for seniors who need rehabilitation after a surgery, or require care for issues like feeding tubes. The levels of hospitality services in nursing homes vary greatly depending on their targeted clientele.
And it’s designed to do exactly what it says: stop or prevent high blood pressure, Holtzer says.
Whether you’re looking to down-size your home or a community to meet the needs of an aging parent, there is a senior living community to meet your needs. Being prepared and understanding the options available will help you to choose what type of senior living community is best for you or your loved one.
Over time, high blood pressure damages the tissues inside the arteries and blood vessels, making them more firm and rigid, which decreases blood flow and delivery of oxygen to the heart and body, Holtzer explains.
So if you’re looking to lower your blood pressure and improve your heart health, the DASH diet may be the right eating plan for you.
DIET>>page 37
Byline: Jan Rupnick is the director of public relations for CRL Senior Living Communities. CRL owns and operates state-of-the-art senior care residences that deliver the highest quality, cutting-edge level of care in specially designed therapeutic environments. The company meets the needs of seniors with independent living, assisted living and Alzheimer’s/dementia care communities.
Endurance Exercises For Older Adults
Most people tend to focus on one type of exercise or activity and think they’re doing enough. Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury. No matter your age, you can find activities that meet your fitness level and needs!
Endurance activities, often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build
endurance include:
Increase your endurance or “staying power” to help keep up with your grandchildren during a trip to the park, dance to your favorite songs at a family wedding, and rake the yard and bag up leaves. Build up to at least 150 minutes of activity a week that makes you breathe hard. Try to be active throughout your day to reach this goal and avoid sitting for long periods of time.
Safety tips
Do a little light activity, such as easy walking, before and after your endurance activities to warm up and cool down.
Listen to your body: endurance activities should not cause dizziness, chest pain or pressure, or a feeling like heartburn.
Be sure to drink liquids when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising.
If you are going to be exercising outdoors, be aware of your surroundings. Dress in layers so you can add or remove clothes as needed for hot and cold weather.
To prevent injuries, use safety equipment, such as a helmet when bicycling. Quick tip: test your exercise intensity
When you’re being active, try talking: if you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity. If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity.
Strength exercises for older adults
Your muscular strength can make a big difference. Strong muscles help you stay independent and make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. You are less likely to fall when your leg and hip muscles are strong. Some people call using weight to improve your muscle strength “strength training” or “resistance training.”
Some people choose to use weights to help improve their strength. If you do, start by using light weights at first, then gradually add more. Other people use resistance bands, stretchy elastic bands that come in varying strengths. If you are a beginner, try exercising without the band or use a light band until you are comfortable. Add a band or move on to a stronger band (or more weight) when
you can do two sets of 10 to 15 repetitions easily. Try to do strength exercises for all of your major muscle groups at least 2 days per week, but don’t exercise the same muscle group on any 2 days in a row. Below are a few examples of strength exercises:
Lifting weights
Carrying groceries
Gripping a tennis ball
Overhead arm curl
Arm curls
Wall push-ups
Lifting your body weight
Using a resistance band
Safety tips
Don’t hold your breath during strength exercises and breathe regularly.
Breathe out as you lift or push, and breathe in as you relax.
Talk with your doctor if you are unsure about doing a particular exercise.
Balance exercises for older adults
Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises also will improve your balance. Balance exercises include:
Tai Chi, a “moving meditation” that involves shifting the body slowly, gently, and precisely, while breathing deeply.
Standing on one foot.
The heel-to-toe walk.The balance walk.
Standing from a seated position.
Safety tips
Have a sturdy chair or a person nearby to hold on to if you feel unsteady.
Talk with your doctor if you are unsure about a particular exercise.
Flexibility exercises for older adults
Stretchingcan improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway. Flexibility exercises include:
The back stretch exercise
The inner thigh stretchThe ankle stretchThe back of leg stretch
Safety tips
Stretch when your muscles are warmed up.
Stretch after endurance or strength exercises.
Don’t stretch so far that it hurts.
Always remember to breathe normally while holding a stretch.
Talk with your doctor if you are unsure about a particular exercise.
Emotional benefits of exercise
Research has shown that exercise is not only good for your physical health, it also supports emotional and mental health.
You can exercise with a friend and get the added benefit of emotional support. So, next time you’re feeling down, anxious, or stressed, try to get up and start moving!
Physical activity can help:
Reduce feelings of depression and stress, while improving your mood and overall emotional well-being
Increase your energy level
Improve sleep
Empower you to feel more in control
In addition, exercise and physical activity may possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.
The Mental Health Benefits of Exercise and Physical Activity.
Here are some exercise ideas to help you lift your mood:
Walking, bicycling, or dancing. Endurance activities increase your breathing, get your heart pumping, and boost chemicals in your body that may improve mood.
Yoga. This mind and body practice typically combines physical postures, breathing exercises, and relaxation.
Tai Chi. This “moving meditation” involves shifting the body slowly, gently, and precisely, while breathing deeply.
Activities you enjoy. Whether it’s gardening, playing tennis, kicking around a soccer ball with your grandchildren, or something else, choose an activity you want to do, not one you have to do.
You are more likely to exercise if it’s a convenient part of your day. Try exercising first thing in the morning. Combine physical activity with a task that’s already part of your day, such as walking the dog or doing household chores.
5 Ways to Care for Your Brain: Debunking the 10% Myth
There’s a persistent myth that claims humans use only 10 percent of their brain. While it’s widely circulated, it’s entirely false. The fact is science has confirmed people use their entire brain every day. And, the brain doesn’t take a rest at night. Some parts become even more active during sleep.
“Our brains are an organ so, just like our heart and lungs, the brain benefits from quality sleep, regular exercise, healthy foods and low stress,” says Dr. Samara Sterling, a nutrition scientist and research director for The Peanut Institute. “It’s important to take care of the brain so it can operate at peak performance and continue to efficiently control and regulate the body.”
1.
Brain Health and Sleep
No matter the age, sleep is important since recent research has found that the
brain does vital housekeeping during the night. While the body is at rest, the brain recharges, reorganizes and removes toxic waste that has accumulated throughout the day1.
Without adequate sleep, the brain has trouble concentrating, remembering things and responding quickly. How much sleep a person requires ranges from seven to eight hours for older adults to nine to eleven hours for teenagers. In general, a minimum of seven hours is recommended.
“Research has found that sleep helps improve memory recall, reduces mental fatigue and regulates metabolism,” explains Sterling. “In addition, sleep benefits the entire body since it promotes growth in children and teens, aids heart health in adults and keeps the immune system strong for everyone.”
2. Mental Exercise for Brain Health
It’s irrefutable that the brain benefits from regular mental activity. According to Harvard Health, researchers concluded that stimulating the brain promotes new connections between nerve cells and may even help generate new ones.
Crossword puzzles, card games, Sudoku, memory quizzes, word searches, number problems and other activities that use math, logic and word processing are good brain “benders.” However, it’s essential to do a variety of exercises (instead of the same one over and over) to continue to activate and push the brain so it must engage and work hard to complete the new tasks.
The brain also benefits from a combination of learning that’s paired with physical activity. For example, take up a new instrument, master an unfamiliar dance or tackle an untried exercise like tai chi, yoga or Pilates.
3. Physical Exercise to Pump Up the Brain
Regular physical exercise delivers benefits from top to bottom.
Starting at the top, a number of studies have found that the parts of the brain that control thinking and memory have greater volume in people who exercise.2 For those concerned about Alzheimer’s, an analysis of 16 studies with more than 160,000 participants identified a 45 percent reduction in the risk of developing the disease for those who engaged in regular physical activity.3
Furthermore, research published in the Journal of Sport and Health Science in 2020 pinpointed that those who are in the early to middle stages of Alzheimer’s disease, benefit from activities that get the heart pumping or involve resistance, such as brisk walking, swimming and light strength training.4
For the rest of the body, exercise helps lower the risk of heart disease, Type 2
MYTH>>page 37
diabetes, high blood pressure and colon and breast cancer, among other things.
4. Follow a Healthy Brain Diet
Not all food is created equally and there are specific items that are beneficial for the brain. The “good” list includes nuts and seeds, salmon, beans, blueberries, dark leafy greens, avocados and red cabbage, to name a few.
Peanuts and peanut butter fall into the nuts category and are a wise choice since they’re packed with 19 vitamins and minerals plus they are low cost, tasty and versatile.
A recent study of more than 6,000 adults showed that higher consumption of nuts eaten as part of a brain-healthy diet called the MIND diet was associated with a 30 percent reduced risk of cognitive impairment.5
Nutritionally, peanuts contain high levels of niacin and are a good source of vitamin E – two nutrients that have long been known to protect against Alzheimer’s disease and age-related cognitive decline. One study found that niacin intake from foods was associated with a slower annual rate of cognitive decline and a 70 percent lower risk of Alzheimer’s.6
Peanuts also have resveratrol, a bioactive that is believed to be beneficial in fighting against Alzheimer’s and other nerve degenerating diseases. Lab tests in 2018 showed resveratrol had the ability to reverse cognitive defects, as well as restore cognitive function in mice with neurological disorders.7
5. Stress Reduction to Calm the Brain
Stress isn’t just difficult to handle, it also impacts the brain. Prolonged exposure to stress hormones can cause inflammation and dysfunction in the brain that affect memory, cognition, attention and mood.
Deep breathing, meditation, exercise, outdoor walks and choosing healthy foods are tools to bring down stress levels. Peanuts can play a role in stress reduction since they pack p-coumaric acid. A 2014 animal study found that p-coumaric acid helped reduce stress and anxiety. Researchers noted that the antioxidant could have similar stress-reducing effects as some of the leading anti-anxiety medications.8
In 2021, University of Barcelona researchers studied a group of college students ages 18 to 33 for six months. They found those who had a daily serving of peanuts or peanut butter experienced improved memory function and decreases in anxiety, depression and stress.9
“If you’re looking to give your brain a boost, consider incorporating a serving of peanuts into your daily diet,” adds Sterling. “In addition to niacin, vitamin E, p-coumaric acid and resveratrol, peanuts and peanut butter have a unique combination of healthy fats, vitamins, minerals, fiber and protein that deliver both mind and body benefits.”
Studies show that healthy behaviors, which can prevent some kinds of cancer, type 2 diabetes, and heart disease may also reduce your risk for cognitive decline. Although age, genetics, and family history can’t be changed, the Lancet Commission on dementia prevention, intervention, and care suggests that addressing risk factors may prevent or delay up to 40% of dementia cases.
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How It Works
Like other healthy eating plans, the DASH diet encourages a high intake of fruits, vegetables, whole grains, lean proteins and low-fat dairy products while limiting red meat, processed meats, full-fat dairy, refined oils and foods high in sugar and sodium, Holtzer says.
“What makes the DASH diet different is its emphasis on sodium,” Holtzer says. This diet sets a cap on daily sodium, which ranges from 1,500 to 2.300 milligrams daily, depending on the person and the severity of their hypertension. For reference, 2300 milligrams is equivalent to about one teaspoon.
Why
It Promotes Long-Term Health
With its focus on fruits, vegetables and whole grains, this diet is high in fiber, antioxidants and other nutrients (including potassium, magnesium and calcium) that assist the body in ridding itself of excess fluid that contributes to high blood pressure, Holtzer says.
A January 2021 systematic review in the Journal of Hypertension found that the DASH diet was associated with the largest decreases in blood pressure, even when compared to other plant-based diets (including the Mediterranean diet).
And by limiting foods high in sodium, saturated fats and processed sugars — which exacerbate high blood sugar levels and contribute to weight gain — the DASH diet is linked to helping reduce your risk of obesity, insulin resistance and inflammation, Holtzer says.
This article appeared on livestong.com.
5 Benefits of Independent Living in Wisconsin
Getting older means having the freedom to dedicate more time to your hobbies, passions and interests, while also enjoying time with family and friends. One action you’ll have to take to ensure you are able to enjoy your retirement years is deciding where you want to live, especially as your needs and preferences change.
Many older adults living in Wisconsin — about 17.9% of the state’s population — choose to live in the state because they’ve developed an attachment to it. Maybe it’s where you grew up, started a family or enjoyed a successful career. You might have family or grandchildren nearby. You may even have an appreciation for the change of seasons. In fact, Wisconsin is one of America’s top 20 states to retire in. Friendly people, a lower cost of living and access to the great outdoors all work in its favor.
Yes, there are many reasons why older adults choose to live in Wisconsin. But the next choice is perhaps even more important. Where is the place you’d like to call home as an older adult? While many older adults assume that they will carry on living at home during this stage of their lives, this isn’t always the best option for one’s overall health and well-being. If you’re craving more social interaction, fewer overwhelming household tasks or you find that your healthcare needs are changing, an independent living community may just be right for you.
Independent living communities empower you to live the life you want in a
secure and supportive environment that’s designed with the needs of older adults in mind. Here are five of the top benefits of choosing an independent living community in Wisconsin.
1. Community Connections
Making new friends can be difficult as we get older. Jobs and family responsibilities take precedence in middle age, giving us less time to pursue passions with others and make new connections. Independent living in Wisconsin gives you the ability to make instant connections with a community of peers at a similar stage in life who love this state as much as you do. Choose from a variety of on-site events and activities that suit your interests, hobbies and lifestyle.
2. Resort-Style Living
Wisconsin draws people who love to live and play in the great outdoors. Moving to an independent living community here is like living at a resort year-round, giving you access to an abundance of services and amenities that make enjoying life out here even easier. These services and amenities will vary depending on location and the type of community you move into.
Some examples of the resort-style services and amenities include:
Chef-prepared meals from multiple dining venues
Customized wellness programs
Weekly workout sessions with a personal trainer
Housekeeping and flat linen laundry service
Concierge services
Exclusive on-site events and activities
3. On-Site Security
Many independent living residences offer some level of on-site security to provide an additional layer of protection for residents. This may include call buttons for immediate assistance as well as regular wellness checks at your request. On-site security is a great bonus for those who have been living alone in big houses in the suburbs or in one of the state’s more isolated areas. It can help give both you and your loved ones the comfort of knowing that there’s always someone you can call on for assistance.
4. Inclusive Costs
Independent living residents also gain back time and frustration by consolidating their monthly bills. Gone are the days of sifting through individual receipts for services like utilities, cable TV and internet. Moving into an independent living community allows you to consolidate most of your bills into one predictable monthly fee.
5. Healthcare
One of the greatest benefits of independent living is that you often have access to on-site care. Though you should note that this benefit is one that can vary the most between communities. For more information visit newcastleplace.com.
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 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 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 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 offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior
Our non-smoking community is the perfect place to call home.
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.
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.
Where Does Shoulder Pain Come From?
Although most shoulder problems are relatively short-lived, discomfort or pain from shoulder problems can indicate a more complex issue. To understand shoulder pain, we begin with a review of how the shoulder works and functions in the human body.
Where does shoulder pain come from?
Shoulder pain may come from the shoulder joint itself or any of these surrounding structures. Sometimes, shoulder pain does not arise from the shoulder and instead comes from the spine or an organ inside the body elsewhere. This is known as referred pain.
The cause and the type of the shoulder pain are essential to determine as not all shoulder pain is felt equally. Pain coming from the shoulder joint can worsen with activity or movements of the arm or shoulder compared with other causes. For example, pain while playing overhead sports, elevating the arm, or
engaging in repetitive activities can vary in type and severity compared to the tight, squeezing sensation accompanying a heart attack.
You may find it beneficial to keep a journal and catalog the type of pain you experience with your shoulder, any activities that aggravate or accompany the pain, the time of day it is felt, and if you have any changes in moving your arm (range of motion).
Common causes of shoulder pain include age and repetitive motion, such as performing overhead motions like painting or throwing a ball. The muscles and tendons of the rotator cuff can become inflamed, and these inflammatory components are irritating to the local soft tissues, resulting in pain. Other common causes include damage to the shoulder muscles, including muscle tears, inflammation of the tendons (tendinitis), torn cartilage, sprains, and more.
However, the causes for shoulder pain are varied. They will depend on a specific mechanism of injury or trauma or if the pain was preceded (caused by) repetitive movements. Sometimes, the pain is insidious, with no identifiable cause for shoulder pain inside the actual shoulder. This can occur when the source of the pain is coming from somewhere else other than the shoulder, such as an impingement or “pinch” of the nerves from the neck. Although pain exists in the shoulder region in situations like these, the cause is further up in the body.
When to see a professional?
Shoulder pain accompanied by shortness of breath, difficulty breathing, or a sense of tightness in the chest requires immediate medical attention. Call 9-1-1 or emergency medical assistance. You may ask someone to drive you to urgent care or an emergency room if your shoulder pain is caused by an injury and has:
Intense pain
Sudden swelling
A joint that appears deformed
Sudden and/or severe loss of movement
Make an appointment with your primary care doctor if your shoulder pain has swelling, tenderness, redness, or warmth around the joint.
Mild shoulder pain often goes away in a day or two. It can be treated at home by avoiding aggravating activities such as heavy lifting, using over-thecounter pain relievers, and icing the affected area. If pain continues beyond self-care measures, is mild to moderate in severity, and lasts for more than a few days, give your chiropractor a call to schedule an appointment for an evaluation.
Tips for Older Adults to Stay Cool in Summer Heat
Summer is a season when many activities take place outdoors, with warm temperatures and long days. As people venture outside to enjoy their favorite summer pastime, extremely high temperatures can affect the body’s ability to keep cool. “Although anyone can be vulnerable to summer heat, some people are at greater risk than others,” said Jon Bain, Owner/General Manager of Right at Home Waukesha-Milwaukee. “Persons over age 65 particularly are at high risk for suffering a heat-related illness.”
Senior citizens are susceptible to intense heat because their bodies may be less efficient than younger adults to adequately respond to rising temperatures. Senior citizens also are more likely to have medical conditions that change normal body responses to heat, and they are more likely to take prescription medicines that weaken the body’s ability to regulate its temperature or that prevent perspiration.
An elderly person’s lifestyle also can increase the risk for developing a heat-related illness, such as heat stroke or heat exhaustion. Lifestyle factors include overdressing, lack of transportation, extremely hot living quarters and misunderstanding weather conditions. While getting outdoors to engage in summer activities is important to maintain health and wellness, seniors should be aware of heat-related illness and take steps to avoid succumbing to the effects of summer heat.
Heat stroke is the most serious heatrelated illness and occurs when the body becomes unable to control its temperature. When the body’s temperature rises too fast, the body loses its ability to sweat and is unable to cool down. During heat stroke, body temperatures can rise to 103° F or higher within 10 to 15 minutes. Heat stroke
can cause death or permanent disability if emergency treatment is not given. Various symptoms of heat stroke include an extremely high body temperature (above 103° F); red, hot and dry skin (no sweating); rapid, strong pulse; throbbing headache; dizziness; and nausea.
Heat exhaustion is a milder type of heat-related illness that can develop after prolonged exposure to high temperatures and becoming dehydrated. Warning signs of heat exhaustion vary but may include the following: heavy sweating; paleness; muscle cramps; fatigue; weakness; dizziness; headache; nausea; fainting; cool, moist skin; rapid, weak pulse; and fast, shallow breathing.
Follow these tips to protect you and elderly loved ones from heat-related illness:
• Drink cool, nonalcoholic beverages; if your doctor generally limits the amount of fluid you drink or prescribes water pills for you, ask how much you should drink when the weather is hot
• Rest
• Take a cool shower, bath or sponge bath
• Seek an air-conditioned environment; if your home is not air conditioned, visit an air-conditioned shopping mall, movie theater or public library to cool off
• Wear lightweight, loose-fitting, cotton clothing; if outdoors, wear a hat
• Plan outdoor activities in early morning when it is cooler
Visit or check on elderly relatives, friends and neighbors who are at risk at least twice a day and watch them for signs of heat stroke or heat exhaustion. If you are unable to check up on an elderly relative, consider contacting Right at Home for assistance. Trained and bonded caregivers are available to ensure that your loved one is staying
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Tips for Encouraging Seniors’ Independence in Aging Adults
As they age, seniors can feel like they’re losing their independence. They can become frustrated or depressed when staying mobile, meeting new people, or enjoying their free time gets more difficult. Encouraging your seniors to take charge of their independence can enhance their quality of life and cognitive, physical, and social skills. These tips make it easier for them to retain their freedom and autonomy in senior
Modify
their Space for Safe Mobility
If a senior suffers a fall, they could become seriously injured. The fear of falling, especially if it’s happened before, can prevent them from walking, showering, or doing daily tasks on their own. Making sure their space stays clutter-free and encouraging them to use handrails, chair lifts, and ramps keep safety a priority.
Sometimes, a wheelchair may not be the best option for a senior. Mobility scooters allow adults to get around with less physical exertion. Seniors can go outdoors, meet with friends, and get around freely with a motorized scooter.
Seniors
Still Need a Social Life
Spending time with family and friends is important, especially as seniors age. Visiting loved ones combats isolation and feelings of loneliness. Plus, staying in touch with their closest support system can help them navigate life’s later challenges. Encourage them to set aside time to call, video chat, or visit in person with their loved ones.
Empower Them with Choices
Every senior has their own preferences and opinions. Offering them choices for what to wear, eat, and do during the day supports their independence. They can choose their favorite option while staying within healthy boundaries.
Be Mindful of Your Mindset
When our loved ones get older, we tend to mentally shift from doing things with them to doing things for them. Your loved ones still deserve your love and respect, no matter their circumstances. Keeping a positive mindset promotes a positive, more independent environment.
Fitness is Key
When seniors lose their mobility, it weakens their muscles and can leave them feeling dependent on others for help. Helping them determine what exercises are safe and enjoyable can make a positive impact on their health and well-being. Daily exercise promotes muscle and bone strength and can boost mobility over time.
July is the time when we reflect on our independence. Supporting your seniors in these ways fosters a positive senior living experience for your residents.
Finding Freedom in Senior Living: How Communities Promote Independence
For seniors, moving into a community can be a considerable change. Sometimes, they’re afraid it will take away their independence and freedom. However, the purpose of senior living is to keep its residents active while respecting their autonomy.
How Senior Living Promotes Independence
Maintenance-Free Living
What seniors can do and what they want to do aren’t always the same. If they can maintain their home, that doesn’t mean they want to spend their retirement doing household chores. In senior living, they’re free to spend their days as they’d like without being responsible for upkeep. A community team is there for maintenance, house-
INDEPENDENCE>>page 47
3. And More — Oatmeal, brown rice, and sweet potatoes are additionally highlyrecommended.
In terms of oatmeal (and oats in general), there’s just one golden rule. Oats are gluten free, but are often harvested and grown with other glutinous grains. So, you just need to make sure whatever oats you’re eating are certified gluten free. Brown rice is one that many of you may already eat, and it’s easy to include in most dinner menus.
Last but definitely not least, sweet potatoes are great plain, or with salsa, or with your other favorite gluten free sauce or toppings.
Make sure you’re integrating at least a few of these slow carbs in your diet regularly, and it will help you lead a much healthier gluten free life.
VISION<<page 13
lead to serious vision loss. Ophthalmologist and father of two young daughters, Michael Raciti, MD, frequently cares for small children and offers the following advice, “Remember to stay calm and don’t panic. Your anxiety will only heighten your child’s fear and pain. Reassure them that you are going to the doctor to make sure everything is okay. In the meantime, do not use any painkillers or eye medications--they may increase bleeding or not be sterile. Use the valuable time to go directly to the emergency room or doctor’s office.” Medical optometrist David Scheidt, OD, adds, “Your child’s automatic response to the pain will be to rub his or her eye. Keep their hands away from their face and, if necessary, protect the eye by taping a foam cup or a similar shield against the cheek, eyebrow and bridge of the nose.”
If personal safety isn’t enough of an enticement to forego lighting your own fireworks, consider the legal consequences.
According to the National Fire Protection Association, fireworks cause about $105 million in property damage across 19,500 fires every year. “Many of these innocent ‘accidents’ will lead to lawsuits and insurance claims. And, depending on where you live, you may find yourself face-to-face with police officers and fines of up to $500 if you violate laws against possession, use or sale of fireworks, including caps, sparklers, and smoke devices,” says Rhode.
Free educational booklets & information
Eye Care Specialists’ doctors are dedicated to the diagnosis and treatment of cataracts, AMD, glaucoma, dry eyes, nearsightedness, and diabetic eye disease. They have written their own series of booklets on these conditions. Visit www. eyecarespecialists.net for FREE copies or to request a handout on “When to Have Your Family’s Eyes Checked.” The website also offers extensive educational information on common eye conditions and the doctors’ credentials, as well as details for scheduling an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Ave.
LYME<<page 24
in children and adults, and more research is needed to better understand these prolonged symptoms and identify treatment targets, according to the authors. This study was supported through a partnership between NIAID and the Children’s National Research Institute (CNRI). Researchers at the Center for Translational Research at CNRI and the NIAID Laboratory of Clinical Immunology and Microbiology conducted the study.
COOL <<page 46
cool and drinking plenty of fluids during the hot summer months. They also can transport your loved one to an air-conditioned location if necessary in order to escape extreme heat.
If you observe a person who may be suffering from heat stroke, instruct someone to call for immediate medical assistance while you begin cooling the affected person by doing the following:
• Take the person to a shady area or an air-conditioned facility
• Cool the person rapidly by any means necessary – immerse the person in a tub of cool water, place the person in a cool shower, spray the person with cool water from a garden hose or sponge the person with cool water
• Offer fluids such as water and fruit and vegetable juices, but avoid alcohol and caffeine
keeping, and repairs when needed.
Social Opportunities
As seniors age, sometimes their social circles shrink. Friendships with colleagues may fade once they enter retirement, and opportunities to make new friends happen less often. Loneliness is common among older adults, especially those who live alone. Loneliness can lead to anxiety and depression and contribute to feeling less independent. In a community, seniors are around others their age. Arts & crafts activities, aerobics, local outings, and game nights promote connecting and socializing.
Wellness Programs
Staying active is critical for seniors to support their mobility and independence, but living alone is not always easy. In senior living, wellness programs designed to help the mind, body, and spirit are offered with attention to residents’ well-being. Those can be group exercises, yoga, meditation, or any activity prioritizing health. Trained professionals ensure safety and support for everyone.
Amenities
When seniors live alone, there’s a chance they may give up activities they once enjoyed and become inactive. Communities encourage participating in activities. Senior living homes can have outdoor gardens, fitness centers, and salon and spa services. Local transportation for day trips, appointments, and convenience store runs may be offered. Amenities help seniors live an active, fulfilling lifestyle with proper support.
Security for the Future
No matter your seniors’ needs, senior living offers the care and support they’ll need, even in the future. If their needs change over time, a community adjusts how to care for your loved ones’ health and well-being.
Celebrating Independence Every Day
In senior living, independence isn’t just encouraged – it’s celebrated. Senior living offers a balance between assistance and autonomy. With compassionate support available, seniors can confidently embrace each day with the assurance that their well-being is a top priority.
For more information on how senior living promotes independence, visit www. OasisSeniorAdvisors.com.
