MHL Jan 2020

MHL

January 2020 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

COME INTO THE NEW YEAR STRONGER AND HEALTHIER a health guide for all ages KETO VERSUS PLANT BASED THE ILLUSION OF HEALTH VERSUS TRUE HEALTH TOP 10 REASONS TO TAKE CARE OF YOUR EYES MYTHS THAT NEED TO BE PUT TO REST CHOOSING A SENIOR LIVING COMMUNITY

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

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Happy New Year! I hope you had a wonderful holiday season and have started off the new year with health and good cheers.

Now that January is here, it is once again time to make those special New Year Resolutions. In the end of 2019, I started my new diet plan to add in more greens to my diet.

Green is the color for 2020 ... avocados, brussel sprouts, broccoli and even juicing spinach. Like everyone else, I have a new year’s resolution of becoming more healthy, having a new workout routine and reading more books on my spiritual self.

Of course, many of us don’t stick with the plan but at least we try and I think that’s what counts. As we all know, we need to be realistic when it comes to personal change. I just don’t think we should make harsh demands on ourselves. Now and then, be tough on ourselves when we don’t fulfill that demand. Getting healthy can be as simple as eating an apple or two a day instead of reaching for a candy bar. Or maybe now is the time to cut back on all the caffeine.

I’m getting used to the weather. The snow as pretty as it is, just makes me lazy. I just want to curl up in front of the fire, have warm tea and read about all the things I should be doing.

We hope that you continue reach for our paper every month so you can arm yourself with the best in health information. Continue on your health quest!

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-Amanda Lewis

JANUARY 2020 EDITION

MHL

MODERN HEALTH

January 2020 FREE PUBLICATION

Est 1992

AND LIVING

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COME INTO THE NEW YEAR STRONGER AND HEALTHIER a health

guide for all ages KETO VERSUS PLANT BASED THE ILLUSION OF HEA LTH VERSUS TRUE HEALTH TOP 10 REASONS TO TAKE CARE OF YOUR EYES MYTHS THAT NEED TO BE PUT TO RES T CHOOSING A SENIOR LIVING COMMUNITY

A GUIDE TO HEAL THY LIVING FOR MEN

, WOMEN, CHILDREN

AND SENIORS

contributers

Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Maryâ&#x20AC;&#x2122;s, Ascension, Milwaukee Eye Care, Eye Care Specialists, Aurora, NorthShore Chiropractic, National Pedorthic Services, Lifesteps Wellness Clinic, Advance Physical Therapy, Elite Fitness and Racquet Club, Alexian Brothers Village, Transformations, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Lakeshore Medical, The Ommani Center, Interfaith Older Adult Services, Laureate Group, Tudor Oaks, Luther Haven, Greensquare Center for the Healing Arts, Midwest Audiology Integrative Family Wellness Center Social Security Offices, American Camp Association, Home Instead, Manor Care, Tops, Dr Zhou, Oak Creek Pediatrics and MCFI

contact

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Jerry Kornowski Marlys Metzger Barry Lewis

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

Subscriptions are $20 per year. Thanks for reading MHL.

disclaimer

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MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expertâ&#x20AC;&#x2122;s care.

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staff

MHL Staff

Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living.

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SUGAR OVERLOAD CURVING AMERICA SWEETTOOTH Bonnie Liebman, Nutrition Action Health Letter Who can afford the roughly 400 caloriesâ&#x20AC;&#x2122; worth of added sugars that the typical American consumes each day? â&#x20AC;&#x153;No adults, except those who are extremely physically activeâ&#x20AC;&#x201D;weâ&#x20AC;&#x2122;re talking about the Michael Phelpses of the world,â&#x20AC;? says Linda Van Horn, a professor of preventive Medicine at the Northwestern University Feinberg School of Medicine in Chicago. â&#x20AC;&#x153;The rest of us have no business consuming that many calories from sugars.â&#x20AC;?

Thereâ&#x20AC;&#x2122;s new evidence that added sugarsâ&#x20AC;&#x201D;or sugar-sweetened beveragesâ&#x20AC;&#x201D;may raise the risk of obesity, heart disease, diabetes, and gout.

What led the American Heart Association to issue its new scientific statement on â&#x20AC;&#x153;Dietary Sugars Intake and Cardiovascular Healthâ&#x20AC;??

The association cited the â&#x20AC;&#x153;worldwide pandemic of obesity and cardiovascular diseaseâ&#x20AC;? in explaining its â&#x20AC;&#x153;heightened concerns about the adverse effects of excessive consumption of sugars.â&#x20AC;? â&#x20AC;&#x153;Added sugars have become such a predominant feature of the American diet that we canâ&#x20AC;&#x2122;t help but recognize their major contribution to excess calories,â&#x20AC;? explains Van Horn. The average American swallows 350 to 475 caloriesâ&#x20AC;&#x2122; worth of added sugars each day (depending on the type of data used to estimate intakes).

Exactly what are added sugars? They include high-fructose corn syrup, ordinary table sugar, honey, agave syrup, and all other sweeteners with calories. (In this article, the word â&#x20AC;&#x153;sugarsâ&#x20AC;? refers to them all.)

To hear some critics talk, high-fructose corn syrup is the real villain. Table sugar gets a free pass.

In, fact, high-fructose corn syrup is roughly half fructose and half glucose, as is table sugar (sucrose) once it breaks down in the body. And although the fructose half

may cause some problems, the glucose half causes others. So if thereâ&#x20AC;&#x2122;s a villain, itâ&#x20AC;&#x2122;s all sugars. â&#x20AC;&#x153;Added sugars are added sugars,â&#x20AC;? says Rachel Johnson, a professor of nutrition at the University of Vermont who chaired the heart association panel that issued the new sugars advice.

Whatâ&#x20AC;&#x2122;s wrong with sugars? For starters, theyâ&#x20AC;&#x2122;re not good for your teeth, especially if they come in sticky foods. Here are 10 other reasons to cut back.

You canâ&#x20AC;&#x2122;t afford the empty calories. The American Heart Association based its advice on what scientists call â&#x20AC;&#x153;discretionary caloriesâ&#x20AC;?â&#x20AC;&#x201D;that is, how much room you have for empty calories once youâ&#x20AC;&#x2122;ve eaten all the vegetables, fruit, lean protein, low-fat dairy, whole grains, and other foods you need to stay healthy. (Itâ&#x20AC;&#x2122;s like discretionary income that people can spend on luxuries once theyâ&#x20AC;&#x2122;ve paid their bills.) â&#x20AC;&#x153;Thereâ&#x20AC;&#x2122;s no question that sugars are a major culprit in obesity, because theyâ&#x20AC;&#x2122;re a source of empty calories that most â&#x20AC;&#x153;Americans donâ&#x20AC;&#x2122;t need,â&#x20AC;? says Van Horn. â&#x20AC;&#x153;They have no nutritional benefit whatsoever.â&#x20AC;?

The fact is that most people simply canâ&#x20AC;&#x2122;t afford a 500-calorie scone or a 600calorie venti White Chocolate Mocha when they stop at Starbucks. â&#x20AC;&#x153;Added sugars either crowd out healthy foods, or they make you fat if you eat the in addition to healthy foods,â&#x20AC;? explains Frank Sacks, a professor of cardiovascular disease prevention at the Harvard School of Public Health in Boston.

So the heart association turned to the discretionary calorie allowances calculated by the U.S. Department of Agriculture. (To find yours, go the mypyramid.gov.)

A typical woman, who should shoot for 1,800 calories a day, for example, would need about 1,600 calories a day from vegetables, fruits, lean protein, dairy foods, and whole grains to get the nutrients she needs.

That leaves about 200 calories to spend (like discretionary income) on whatever she wants. â&#x20AC;&#x153;We said, okay, half of that discretionary calorie allowance can come from solid fats and half can come from added sugars,â&#x20AC;? explains Johnson. Thatâ&#x20AC;&#x2122;s about 100 calories each.

A typical man should shoot for 2,200 calories a day. He gets about 150 calories to spend on each. â&#x20AC;&#x153;Solid fatsâ&#x20AC;? include not just butter or margarine, but the extra fat you get if you choose dairy foods (milk, cheese, yogurt, ice cream) that arenâ&#x20AC;&#x2122;t fat-free, poultry with skin, and cakes, cookies, pies, and other sweets that arenâ&#x20AC;&#x2122;t fat-free. So unless you eat mostly fat-free foods, your 100-calorie solid-fat allowance is going to disappear quickly.

And guess what happens to your added sugars allowance if you want a glass of wine or beer. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s been shocking to some people when Iâ&#x20AC;&#x2122;ve said that weâ&#x20AC;&#x2122;ve been fairly conservative, because if youâ&#x20AC;&#x2122;re consuming alcohol regularly, you should be having even less added sugar,â&#x20AC;? notes Johnson.

If you want more sugar, you can always burn more calories. â&#x20AC;&#x153;What I tell people who canâ&#x20AC;&#x2122;t live with the added-sugars recommendation is that they need to move more,â&#x20AC;? says Johnson. â&#x20AC;&#x153;Then you can have more sugar.â&#x20AC;?

Sugar-sweetened beverages promote obesity. Weâ&#x20AC;&#x2122;re eating 20% more added sugars now than we did in 1970. Whatâ&#x20AC;&#x2122;s largely responsible for the leap in sugars SWEET>>page 27

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immunity-boosting diet

AVOID THE FLU WITH THESE 8 FOOD TIPS By: Fresh n’ Lean, the nation’s largest organic meal delivery company Dek: An immunity-boosting diet featuring yogurt, salmon and oranges can help you prevent the flu.

Meta Description: Flu season is here, so grab an apple and get some sunlight.

Flu season is here – and food is one of your best ways to fight back.

More than 2.6 million flu illnesses are estimated nationwide so far this flu season, the Centers for Disease Control and Prevention reports.

While the flu vaccine can help prevent the flu or weaken its impact, an immunityboosting diet is also beneficial.

Here are eight dietary tips to help you avoid getting the flu.

The sunshine vitamin Soak up the sun to keep the flu away.

Vitamin D, which is produced when your skin is exposed to sunlight, promotes bone health by regulating calcium and phosphorus levels. It’s also known to boost the immune system.

But that’s not all. A study published in 2017 showed Vitamin D supplementation helped protect against respiratory tract infections such as flu.

Beyond sunshine, fresh fish and eggs are also good sources of Vitamin D, and supplements can help you improve your Vitamin D levels.

An apple a day… … Yes, it really can help to keep the doctor away.

Apples contain soluble fiber, which can build up immune health and reduce inflammation, and tons of antioxidants.

Other foods high in soluble fiber include oat bran, barley, and citrus fruits such as oranges, which contain Vitamin C and can help you bounce back quickly if you get sick.

Yogurt The best way to boost your immune system is through your gut.

It’s estimated that 70-80% of our immune system cells are in our GI tract, and probiotic-rich yogurt with live and active cultures is a great food to promote gut health.

Just as washing your hands helps to limit invaders from entering the body, eating healthy can help provide essential nutrients for our GI tract cells and the bacterial lining, which can directly influence our GI health, systemic inflammation and our immune system.

Stock up on salmon Oily fish such as salmon are effective in reducing inflammation because they contain omega-3 fatty acids. Other foods rich in omega-3s include anchovies, oysters and walnuts.

Fish oil is full of DHA, which has been shown to improve white blood cell activity.

Beyond being anti-inflammatory, omega-3s may also reduce anxiety – a key aspect to maintaining health.

Coconut oil Coconut oil has shown antiviral and antimicrobial properties due to one of its primary components, Lauric Acid. It can be used for cooking and as a replacement TIPS>>page 19 JANUARY 2020 MHL

Are you slowly losing your sight without seeing it?

Left undetected and untreated, Glaucoma can cause permanent tunneling and vision loss

by Cheryl L. Dejewski

What is Glaucoma?

The front of your eye is filled with a fluid that supplies nutrients and maintains its shape. If the proper amount is unable to continually pump in and drain out, pressure builds up. “Glaucoma is a condition in which pressure inside causes damage to the optic nerve, which carries visual information to the brain. If this pressure persists without being diagnosed and treated, it can cause permanent loss of side vision and eventually possibly all sight,” says Mark Freedman, MD, senior partner at Eye Care Specialists with 30+ years of experience.

Is Glaucoma Dangerous?

“Tunneling” (loss) of side vision makes it difficult to safely navigate stairs, stay in your driving lane, see obstacles, etc.

Glaucoma patients also have a six-time greater risk of car accidents and triple the risk of falling.

What Are the Risk Factors?

Age: Glaucoma is most common after 40, and risk increases with age.

Heredity: Siblings and children of glaucoma patients have a 5-10 times greater risk of developing the disease and should be screened every 1-2 years.

Ethnicity: Black people have a 6-8 times higher risk of going blind from glaucoma.

Hispanics and Asians also have higher risk rates.

Other: Diabetes (doubles risk), nearsightedness, steroid use & previous eye injury.

a lifelong condition that requires continual management with prescription eye drops to lower pressure (by either decreasing fluid production or increasing outflow),” says Daniel Ferguson, MD, a leading local eye surgeon.

Are There Other Treatment Options?

“In some cases, when drops alone cannot control pressure, side effects are intolerable, or multiple drops are required, laser or surgical treatment may be an alternative. SLT (which increases fluid drainage) and ECP (which decreases fluid production) laser procedures take less than 10 minutes to perform and are covered by Medicare and most insurance plans,” explains Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard.

“In addition, our team utilizes several new Minimally Invasive Glaucoma Surgery (MIGS) procedures to lower eye pressure,” says Michael Raciti, MD, a partner at Eye Care Specialists. “These include Ab-Interno Canaloplasty (which uses a microcatheter to enlarge and flush like angioplasty) and iStent implantation (which creates a bypass) to improve outflow within the eye’s natural drainage canal system.”

What are the Benefits of Laser & Surgical Treatment?

These advanced procedures are often successful at controlling glaucoma and reducing the need for prescription drops. This is especially important for people who already have other conditions requiring daily medications that they have to worry about buying, taking and tracking. These treatments also typically have low complication rates and can sometimes be repeated, if needed.

What Should I Do Next?

Glaucoma and other sight-threatening conditions often do not have early warning signs. As such, optometrist and continuing education lecturer David Scheidt, OD, advises, “Encourage your siblings and other family members to be checked for glaucoma, especially if one of you has the disease.”

Are There Symptoms?

No, usually not. Brett Rhode, MD, Head of Ophthalmology at a local major medical center, explains, “The most common type of glaucoma is painless and progresses so slowly that most people don’t notice symptoms for even years—until significant permanent damage has already occurred. Glaucoma affects 3+ million Americans, and up to half aren’t aware. That’s why regular eye exams are vital for protecting vision.

After age 40, you should have comprehensive eye exams every two years that include a check for glaucoma, especially if you have risk factors.”

How is Glaucoma Detected?

Since many sight-threatening conditions don’t exhibit early symptoms, regular eye exams are critical after age 40.

A thorough glaucoma screening should include: Tonometry (Pressure) Testing to measure inner eye pressure; Ophthalmoscopy to check the health of the retina and any signs of glaucoma; Visual Field Testing to create a computerized “map” of the range of sight and any lost areas; Gonioscopy to examine the drainage angle where the iris meets the cornea; and a Optical Coherence Tomography (OCT) Laser Scan to detect, track and treat signs of glaucoma, diabetic retinopathy, macular degeneration and other sight-threatening diseases—often before damage occurs. (Eye Care Specialists was among the first in the country to offer this unparalleled advancement for visualizing and measuring changes to the retina and optic nerve.)

What is the Usual Treatment?

“Glaucoma can’t be cured, but treatment can usually halt further damage and vision loss. The most common type is

For More Information Visit www.eyecarespecialists.net or call 414-321-7035 for the free booklets shown at right.

If you do not have an eye care specialist, you can contact the offices below for information about scheduling a comprehensive eye exam (which is usually covered by insurance or Medicare).

See the best you can see, when you see Wisconsin’s leaders in ophthalmology.

T

EYE CARE SPECIALISTS

Are you putting your vision at risk?

Most people aren’t motivated to make an eye appointment unless they notice a problem—and often not even then.

However, many sight­threatening conditions have no warning signs. We can help. If you know the risks, symptoms, tests and treatment options for common eye concerns, you’re more likely to take action. Call 414­321­7035 for detailed free booklets on cataracts, glaucoma, AMD, and diabetes. Read. Educate yourself.

And, take action. If your last eye exam was more than a year ago, call today to protect your vision for tomorrow.

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Glaucoma, Diabetes and Macular Degeneration (AMD) Care (with advanced medication injection and laser treatments) No­Stitch, No­Shot Ultrasonic Cataract Surgery—with mono­ focal, multi­focal, and toric (astigmatism­correcting) implants Corneal Transplants, Lid Repair and Retinal Cases Dry Eye, Floaters and Infections Treatment Comprehensive Eye Exams & In­Office Diagnostic Laser Scans Eyelid Treatment (inflammation) & Surgery (drooping) Accept Medicare and Most Major Insurances

Trusted by more than 185,000 doctors & patients since 1985.

Mark Freedman, MD

Brett Rhode, MD

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Daniel Ferguson, MD Daniel Paskowitz, MD, PhD Michael Raciti, MD

David Scheidt, OD

West Allis

Wauwatosa

Milwaukee

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EYE MDS REVIEW TOP 10 REASONS TO TAKE CARE OF YOUR EYES

By Cheryl L. Dejewski Often, people are hesitant to make an appointment to have their eyes checked— even when they know they have a problem. That’s when friends and relatives can play a vital role. You may recognize that someone’s failing vision is preventing them from enjoying hobbies or performing daily tasks. By arming that person with information and support, you can help them to avoid isolation, injuries, depression and even blindness. To help you help others (or yourself) to see life to the fullest, we asked the doctors at Eye Care Specialists, Wisconsin’s leading ophthalmology practice, to provide an overview of some of the top reasons not to delay taking care of your eyes. You may find the following points motivating.

1. “Improving vision can have a substantial impact on task performance and quality of life. Researchers in one study found that even with just modest visual improvement (as achieved with new eyeglass prescriptions), participants could read, write, use the telephone, watch TV, and play cards better. They also reported less psychological distress (such as worry and frustration). And, new glasses increased social interaction in terms of visiting friends and participating in group activities,” notes Mark Freedman, MD, senior partner at Eye Care Specialists, one of Wisconsin’s leading ophthalmology practices.

2. Taking good care of your eyes may actually boost your attitude. For example, one study found that removing a cloudy cataract and improving vision can also increase the amount of light and color which enters the eye, thus positively impacting cortisol, melatonin and mood levels.

3. Just about everyone can benefit from improved vision. “Within our own practice, we have long believed in the importance of providing the best possible vision to all patients—even those mislabeled too old, depressed, confused or cognitively impaired to benefit. Family members, caregivers, and patients themselves often report positive changes in demeanor and ability to communicate following cataract removal,” says Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center and a partner at Eye Care Specialists. “In fact, a study presented at an Alzheimer’s Association International Conference demonstrated that both dementia patients and their caregivers benefit when a patient’s vision is improved. Most notably, patients who needed and underwent cataract surgery were more mobile, functioned better, and demonstrated slower memory decline than those who needed cataract surgery but did not have it.”

4. You may lengthen your life. Research from the Blue Mountains Eye Study in Australia found that people who had surgery to remove a cataract live longer than people who don’t have their cloudy vision improved. Possible factors for the positive benefit include: improved physical and emotional well-being after surgery, increased optimism, greater success living independently, fewer hip fractures and serious injuries from falls, and better ability to comply with taking prescription medications.

5. “Studies have shown that undiagnosed and untreated cataracts and glaucoma can greatly increase the risk of having a car accident. For example, glaucoma can reduce peripheral vision (causing a “tunneling” effect) without damaging central vision. This means that many people who have glaucoma are able to pass the current vision test used for a driver’s license in most countries. Known as the visual acuity test, this test only checks a driver’s straight-ahead distance vision. But crisp vision isn’t enough to be safe behind the wheel. Drivers also need good peripheral vision in order to assess and keep up with traffic flow, stay in the proper lane, and detect stop lights, pedestrians, vehicles and other obstacles. Fortunately, prompt detection and treatment of eye problems can help keep drivers, their passengers, and other people on the road safe. For example, one study showed that people who have their cataracts removed and replaced with implants have half the car accident risk of those who don’t have surgery,” notes Daniel Ferguson, MD, an eye care specialist with thousands of cases under his surgical cap, including laser treatment for glaucoma.

6. Poor vision is often cited as a main reason for loss of balance that results in falls and hip fractures. Age-related cataracts (clouding of the natural lens inside the EYE >>page 47

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sleep is crucial to achieving your fat-loss goals

By Dr. Chris Hardy MYTH 1: It’s OK to sleep less as long as you’re working out more.

Getting the proper amount of sleep is crucial to achieving your fat-loss goals.

Many sleep-deprived dieters and exercisers are often frustrated with their lack of progress, not understanding how important sleep is to the fat-loss equation.

- Most fat burning takes place during deep, restorative sleep.

- The fat-loss benefits of exercise during the day are not seen while you exercise.

All the action takes place during sleep at night through the actions of growth hormone.

- Growth-hormone secretion is highest during deep sleep.

- Disrupted sleep leads to decreased growth-hormone secretion, which leads to poor fat loss, despite exercise and good nutrition.

MYTH 2: Cholesterol and saturated fat are dietary demons.

We’ve been force-fed this message for so long that it now seems like just common sense. However, recent science has shown us that cholesterol and saturated fat in the diet are not to be feared.

- Cholesterol is a vital substance to the body and brain. It’s important as a building block for hormones (such as testosterone, cortisol and estrogen), crucial for proper function of the brain and a powerful antioxidant that protects your cells from damage.

- Cholesterol itself is neither “good” nor “bad,” and how much of it you eat has very little impact on total body cholesterol.

- Saturated fat is not a single artery-clogging substance. There are many types of saturated fat, each with an essential function in the body.​ - Recent scientific studies have shown that saturated fat is not associated with heart disease.

- In its report, the Dietary Guidelines for America 2015 committee states that “cholesterol is not a nutrient of concern for overconsumption.”

MYTH 3: The best way to track my progress is by using a scale.

Most of us associate weight loss as measured on the scale as the best marker of progress with diets and exercise programs. Unfortunately, this practice can lead us astray. Many extreme calorie-restricted diets result in a significant amount of muscle loss with overall weight loss, which is definitely not a good thing.

- Loss of muscle mass with radical weight-loss diets results in someone who is “skinny fat” (called “normal-weight obese” in medical terms). They still have high amounts of fat compared to their muscle mass, which is very unhealthy.

- We should be concerned about fat loss while maintaining muscle mass, not overall weight loss (muscle contributes to overall body weight significantly).

- Use a tape measure instead of the scale to measure progress. Measure your waist at the level of your belly button.

- Calculate your waist/height ratio by dividing your waist measurement by your height in inches (or centimeters if you prefer).

- A healthy waist-to-height ratio is 0.5 or below. This measurement is more in line with your health and how you fit into your clothes.

- Throw away your scale and get a tape measure. New goal: Keep your waist less than half your height.

MYTH 4: I don’t need to worry about my weight while trying to get pregnant.

High body-fat levels can significantly affect your fertility through the actions of MYTH >>page 43

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said, these snacks consist of nutrient dense foods such as low-fat yogurt, fruit, and nuts, which provide a variety of nutrients and fewer calories. So - snack often and snack wisely!

QUESTION: ARE GMOS SAFE FOR CONSUMPTION? Answer: Genetically modified organisms (GMOs) have received a fair amount of press lately because of the alleged threat they pose to our health. Proposition 37, the California ballot measure that would have required labeling of genetically engineered foods, has been a large part of this press. Though the long term effects of consumption of genetically modified foods have not been proven, numerous animal studies have shown a link between GMO consumption and increased incidence of tumors.

However, a recent report in the American Heart Association’s Scientific Sessions 2012 revealed quite different results from animal data. For the first time, consumption of genetically modified tomatoes containing a peptide that mimicks HDL cholesterol (the “good” cholesterol), actually reduced plaque formation in blood vessels of animals. Due to conflicting evidence, no conclusions can be drawn at this time.

Additional research is required to determine the safety of GMOs in our food supply.

QUESTION AND ANSWERS ABOUT HEALTH AND FITNESS

QUESTION: SHOULD I SUPPLEMENT INDIVIDUAL AMINO ACIDS?

QUESTION: I HEARD THAT SNACKING DURING THE DAY CAN CAUSE WEIGHT GAIN. IS THIS TRUE? Answer: We tend to associate snacking with negative impacts on our weight and overall health as snack foods have a reputation for providing unwanted, empty calories and fat. However, recent reports suggest quite the opposite is true. People following healthier diets snack twice as much those with less healthy diets. That being

Answer: It is a common misconception that supplementing individual amino acids such as leucine or tryptophan will stimulate protein synthesis and provide additional health benefits. In fact, there is a lack of evidence to substantiate these claims.

Rather, this sort of supplementation is counter-productive for several reasons. First, individual amino acids compete for absorption carriers; thus, taking one amino acid in abundance may inhibit the absorption of others. Secondly, amino acids are actually preferentially absorbed as small peptides over individual amino acids. Individuals can adequately meet needs by consuming a variety of protein-rich foods that fit within the recommended daily allowance for protein (0.8 g/ kg body weight).

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noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia.

WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments which can help with slowing the symptoms of dementia.

Brain stimulation can help slow the progression, especially early in the disease.

Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesn’t get frustrated because it is too difficult for them.

Socialization is important to remain engaged. Isolation can be decreased with visits from family and friends, attending events, going to senior centers, or connecting with others through Facebook or Skype.

Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing chronic diseases suchand as diabetes or high blood pressure can help slow the progresDiet companionship go hand-in-hand. sion.

Decrease stress with familiar routines and environments. Stress doesn’t cause dementia, but can and worsen the symptoms.

The stresses challenges of taking care of someone day in and day out, not to Medication may help improve function, mood, behavior. some, the mention all the other crazy thingsmental life sends our way, canortax even theFor strongest of drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine hearts. That’s why American Heart Month is such an important observance for us.

(Razadyne) aredid helpful to delay the symptoms of mild to moderate demenFor example, you know thatsome heartofdisease causes approximately one woman’s tia.

Memantine (Namenda), may be prescribed for treatment of moderate to severe death every minute?

Alzheimer’s Disease.

Antidepressants, antianxiety, and antipsychotics may be preIt’s important to maintain a healthy lifestyle and diet to sustain a healthy heart.

In scribed to treat depression, excessive anxiety, or hallucinations. addition, according to Dr. Carolyn Clevenger, president of the Gerontological Advanced Practice Nurses Association, people who remain active throughout their lives, experience a shorter decline at the end of their lives.

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

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

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

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

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

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

AN ACTIVE HEART IS A HEALTHY HEART

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LASIK

Marc Hirsch,M.D In many instances, the laser can eliminate the need to wear glasses. The use of lasers for this treatment has been in existence since the 1980â&#x20AC;&#x2122;s. Initially, the only procedure available was a called PRK(Photorefractive Keratectomy).

In this procedure, the surface of the outermost layer of the eye is removed and then the laser treatment is applied.

Over the next few days, the surface would heal. Once the surface healed the effects of the laser could be appreciated.

PRK is an excellent procedure and is still used today in certain situations.

However, it has largely been replace by LASIK (laser-in-situ keratomileusis).

What is the difference? In LASIK, the

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

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

Many people have heard of LASIK and are aware that a laser is involved in the procedure. However, most people did not realize that until recently the only option for creating the initial flap was by using a rapid-oscillating metal blade. The use of a metal blade to create the initial flap is a tested and safe method for flap creation. However, the few complications that can occur during the procedure are usually related to a complication in the flap creation.

A recent improvement in safety has been the development of a laser to create the initial flap. The laser is an infrared beam that separates the tissue by using a process called photodisruption. Light pulses as short as one-quadrillionth of a second are used to divide material at the molecular level without any impact to the surrounding tissue. This laser is called a femtosecond laser and is made by a company called Intralase. This is a completely different laser than the laser used for vision correction, which is called an excimer laser.

The major advancement in the

femtosecond laser over the metal blade is safety. During a flap creation with a metal blade, the blade runs across the surface of the eye. This leads to the potential of inadvertently causing a corneal abrasion. In addition, there is possibility that the metal blade may cause an uneven cut across the cornea, the outer layer of the eye.

The femtosecond laser addresses these potential safety issues by creating the flap in a different manner. Rather thanwww.roadamerica.com moving across the surface of the eye, the femtosecond laser is applied from directly above the eye. T his method removes the potential of creating a corneal abrasion during flap creation. As mentioned this is a major safety improvement over the conventional oscillating metal blades.

A second improvement is the accuracy of the depth of the flap. The laser is programmed to apply the laser spots at a specific depth. This fixed depth aids in calculating the amount of treatment that is safe for a particular eye. The conventional metal blades are not quite as accurate as the femtosecond laser. This means that often the actual depth of the flap made by a mechanical blade may be different than the intended depth. While this translates into small micrometer changes in the flap thickness, it may be important to a patient who has a cornea that may be too thin for their necessary treatment. In addition, it becomes quite

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important for the occasional retreatment that may need to be performed. The Intralase removes the variability in the flap thickness and improves the ability for delivering a safer treatment.

Some of the most devastating, but rare, complications occur when the metal blade does not perform a smooth flap creation. These complications in flap creation are contraindications for continuing the surgery, and may cause loss of vision. Certain anatomic features of the eye are felt to increase the risk of these complications, but all eyes are at least a very small risk of these occurrences. By using the femtosecond laser applied from above the eye, these complications are minimized. The flap dimensions are created by thousands of tiny microscopic bubbles consisting of carbon dioxide and water vapor.

The bubbles are placed at a precise depth with an accuracy that surpasses the mechanical oscillating blade and significantly minimizes, possibly removing, the chance of complications in the flap creation.

When patients are deciding whether to undergo laser vision correction, the safety and the accuracy of the procedure are the most important issues to consider. The use of the femtosecond laser is significant safety advancement. in an already extremely safe procedure.

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MITIGATE SYMPTOMS OF PROJECT PRESSURE So here’s your challenge: The spare bedroom needs paint, flooring in the breezeway needs to be updated and you need to replace some drywall in areas of the home, amongst a myriad of other small to-do’s. How do you prioritize what should be done first?

Prioritize your projects but know that starting one project might open the door to tackle something lower on your list. For example, if you are looking to replace/repair drywall, it makes sense to address the insulation in that wall. Other things might not be by choice. If you are changing your kitchen cabinets, electrical and plumbing elements might need to be addressed to bring everything up to code. Making sure that everything is done correctly and in order, while addressing any additional components to the project, will make sure your project is successful. Nobody wants to do a job twice, so making sure it’s done right the first time to the best of your or your contractor’s ability is important.

THE SCOOP: Scope. Figure out what needs to be done overall, and then put them in order as far as what has to come first because of necessity.

What things should I consider or expect before undertaking all this?

Have everything on hand before you start. Nobody likes going to the hardware store 3 times in an afternoon (although we’ve all done it). Oftentimes, some products are not available right away or need a fair head start before their use can come to fruition. Make sure you have all of the plumbing pieces for the new faucet you need before you start taking apart the current one. Inspect your tile to make sure none of the pieces broke in shipping and get them replaced before you begin the project.

Open and inspect all your products and make sure you understand their proper usage.

If not, ask the questions!

Also, expect the unexpected. Opening up walls or removing flooring can uncover problems you didn’t know you had. Have some wiggle room in both your budget and your timeline, because as we all know, some (most) projects do not go exactly according to plan.

THE SCOOP: Prepare. Make sure your bases are covered before you run head first into a project.

Who should I call first when planning something I know I cannot DIY? Make sure you are talking to the correct professional for your project. Not every designer should be making recommendations for moving walls, and not every architect should be making recommendations for the best type of flooring for your needs.

Research your people and make sure they feel comfortable doing what you’re asking them to. Having confidence in your professionals can make your project go much more smoothly. If you trust your contractor or designer, leaving some details in their hands can take a load of pressure off of you.

THE SCOOP: Make a Call. Contact someone who’s job it is to help with the process, such as a contractor, designer, architect, builder or brother-in-law.

I have found labor to be the most expensive part of my project. Any recommendations for success as a do-it-yourselfer?

Read the instructions thoroughly. Not only for the installation but also for the preparations and any final steps.Consider hiring someone as a consultant to answer any questions BEFORE you begin. Troubleshooting from the middle of a project is difficult for anyone who has not been directly on the job site regardless of their experience. Know that bringing in a professional to fix or finish what you started may be more expensive than having them do it in the first place. Research and plan for common issues while installing or addressing certain aspects of your project.

subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with â&#x20AC;&#x153;itâ&#x20AC;?, â&#x20AC;&#x153;that thingâ&#x20AC;?, â&#x20AC;&#x153;stuffâ&#x20AC;?, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia.

WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments which can help with slowing the symptoms of dementia.

Brain stimulation can help slow the progression, especially early in the disease.

Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesnâ&#x20AC;&#x2122;t get frustrated because it is too difficult for them.

Socialization is important to remain engaged. Isolation can be decreased with visits from family and friends, attending events, going to senior centers, or connecting with others through Facebook or Skype.

Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing chronic diseases such as diabetes or high blood pressure can help slow the progresBy Kalpana (Rose) M. Kumar, M.D. sion. of and us inenvironments. midlife cannot afford to follow Decrease stress with familiarThose routines Stress doesnâ&#x20AC;&#x2122;t cause fad dediets.

At this stage of life, the body does not have the mentia, but can worsen the symptoms. resilience for the yo-yo mood, stress that weight loss weight Medication may help improve mental function, or behavior.

Forand some, the gain causes.

Fads are not natural, not healthy and not drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine basedsome on scientific evidence.ofInmild fact,totheir consequences (Razadyne) are helpful to delay of the symptoms moderate demenmake us sicker over the long haul. tia. Memantine (Namenda), may be prescribed for treatment of moderate to severe An example of the latest is the Keto diet. is a Alzheimerâ&#x20AC;&#x2122;s Disease. Antidepressants, antianxiety, andfad antipsychotics mayThis be premodification of the Atkins diet which so many followed nearly 25 years ago.

Then scribed to treat depression, excessive anxiety, or hallucinations. there is Paleo, and now Keto. People claim these diets result in rapid weight loss and an increase in energy in the short run, but over the long haul, they cause rebound weight gain and significantly increase the risk of cancer, (1) heart disease, dementia and chronic kidney disease. (2) People defend the Keto diet with such vehemence that sometimes I wonder what this extremist fuss is all about. I wonder if it is because many of the general publicâ&#x20AC;&#x2122;s choices are heavily influenced by social media, which are public opinion rather than science. Public opinion has inertia. People who promote health care solutions on social media often gain television notoriety because of their â&#x20AC;&#x2DC;followingâ&#x20AC;&#x2122; not their scientific background. Even when what they are promoting is unhealthy and may be harmful, what they promote becomes the latest fad due to fast results that the public wants. We must be weary of quick-fix fads because public opinion is not the same as scientific evidence. We must be careful to not get entranced by these popular pundits especially when what they preach affects our health. After many decades of medical practice, I can confidently say that what is publicly normalized is not the same as what is healthy.

After having nearly 100,000 patient visits in my career, I can say with a great degree of certainty that we must rely on scientific evidence to make healthy choices.

In a similar manner as prescription drugs, fad diets come and go. Their impact is mainly palliative, but they leave an unhealthy imprint in our bodies. Unlike prescription drugs that can sometimes be lifesaving, fad diets are not. They may work in the short term, but diets like paleo and keto significantly (3) increase all cause mortality.

(4) There is no drug or diet that has ever cured what we have eaten ourselves into, and no fad diet that has had a lasting positive impact on our health. In fact, diets have been shown to have a failure (5) rate of 95%.

So what does a Board certified, Preventative, Integrative, Lifestyle and evidence based physician recommend? A plant based, diet (lifestyle) combined with daily aerobic exercise, intermittent fasting and a good nightâ&#x20AC;&#x2122;s sleep. Thatâ&#x20AC;&#x2122;s it! That is the secret of the success of the vast majority of my patients.

You may wonder what the difference is between a plant based diet and a keto diet.

Let me explain.

The first thing we must understand is what ketosis is. It is a state where the body burns fat over glucose for fuel. Ketones are the breakdown products of fat and are a great energy source for the brain and the body. This is why early during an Atkins, keto or paleo diet, people have a lot of energy and lose weight. The keto diet accomplishes this by carbohydrate starvation and a high intake of animal fat and protein.

But over time, the body needs complex carbohydrates for energy, an important macronutrient missing in keto and paleo diets. For example, people with diabetes who go on a keto diet may TRUE>>page 33

Redefining Health

KETO VERSUS PLANT BASED THE ILLUSION OF HEALTH VERSUS TRUE HEALTH

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Victoria Shanta Retelny, R.D., L.D.N., Environmental Nutrition The snacking habit has gone mainstream—surveys find that most children and adults in America snack every day. In fact, the Journal of Nutrition (2010) reported that snacking makes up 25% of our total daily calories.

“Since snacking is an integral part of most peoples’ diets, make it count,” advises Christine Gerbstadt, M.D., R.D., spokesperson for the Academy of Nutrition and Dietetics. Just as nutritious meals are important to fueling your body, so are healthful snacks. Snacks should furnish you with servings of whole, minimally processed foods that provide essential nutrients, such as whole grains, lean meat, poultry, fish, low-fat dairy products, nuts, seeds, fruits and vegetables. Whole food, nutrient-rich snacks can include tuna salad with crackers, cottage cheese and fruit, and turkey slices with flatbread.

Snacking on benefits. Evidence shows that eating frequently throughout the day gives your body an even energy stream and staves off excessive calorie loading. This is especially helpful at night, when hunger can hit if you skimp on calories earlier in the day, prompting you to take in excess calories that can lead to weight gain. In fact, a 2009 study published in the British Journal of Nutrition found that eating a high-protein (22 grams), moderate-calorie (200 calories), cheese snack one hour before lunch led participants to eat less at the next meal and throughout the rest of the day, thus, showing that sensible, calorie-controlled snacks—particularly protein-rich ones—can help in weight management.

Regular snackers also tend to eat better overall, according to research findings published in the Journal of the Academy of Nutrition and Dietetics in February 2012.

Researchers examined how snacks affected the overall diet quality of 11,209 adults aged 20 years and older who participated in the 1999-2004 National Health and Nutrition Examination Survey. Using the Healthy Eating Index-2005, a questionnaire used to measure how people’s diets compare to the federal dietary guidelines, the researchers scored the snack food intake of the participants and found that conscious, regular snacking made a ppositive impact on health because it increased the consumption of nutrient-rich foods like fruit, whole grains, milk, nuts and seeds.

How much should you snack? That’s a tricky question, as there are not yet any science-based dietary recommendations regarding the frequency of snacking.

However, nutrition experts advise that the ideal amount of calories you need from daily snacks depends on how many calories your body burns to maintain your normal weight and activity levels. Keep in mind, the more energy you exert, the more calories are needed for energy balance, according to a 2009 position paper by the Academy of Nutrition and Dietetics. “If you are eating three meals a day, eat small snacks that are about 100 calories each, otherwise you will gain weight if you don’t increase your activity,” suggests Gerbstadt. “The best bet is to eat two to three snacks a day that fall within your daily calorie expenditure. Ideally, snacks should supply some important vitamins, minerals, fiber, healthy fat and protein to fortify an overall healthy diet.”

Creating a Healthy Snack. The best snacks should be made up of real foods like chopped fresh vegetables; fresh, canned or dried fruits; low-fat yogurt, nuts, low-fat cheese, lean poultry, and beans. Balance the nutrients by combining a small amount of protein, healthy fat, and minimally processed carbs in each snack. For example, try hummus, peanut butter or a handful of nuts for a supply of protein and healthy fats with a few whole grain crackers, fruit, or veggies like bell peppers, snap peas or baby carrots for a source of healthy carbs. In addition to making the best choices, eating snack at consistent times every day will keep your metabolism humming along, as well as stave off cravings for convenient, less nutritious foods.

Don’t fool yourself into thinking that any old snack will make a healthful contribution to your day. Avoid snacking on highly processed foods, such as sugarfilled granola and cereal bars, salty chips, and crackers, cookies and muffins made of refined flour and sugars—these choices offer you little more than calories, sugar, fat, and sodium.

Reprinted with permission from Environmental Nutrition, 52 Riverside Dr., Suite 15-A, New York, NY 10024.

subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia.

WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments which can help with slowing the symptoms of dementia.

Brain stimulation can help slow the progression, especially early in the disease.

Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesn’t get frustrated because it is too difficult for them.

Socialization is important to remain engaged. Isolation can be decreased with visits from family and friends, attending events, going to senior centers, or connecting with others through Facebook or Skype.

Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing chronic diseases such as diabetes or high blood pressure can help slow the progression.

Decrease stress with familiar routines and environments. Stress doesn’t cause dementia, but can worsen the symptoms.

Medication help also improve function, or behavior. some, the People with may allergies havemental a greater chancemood, of suffering from For other related drugs donepezil (Aricept), (Cognex), rivastigmine (Exelon), andasthma, galantamine conditions including sinustacrine and ear infections, and most seriously and (Razadyne)creates are helpful to delay somefor ofpatients the symptoms of mild moderate demenwintertime further problems who also suffertofrom one of these tia. Memantine (Namenda), may be prescribed treatmentinofthe moderate to severe other related conditions.

Patients who use theirforfireplaces wintertime may Alzheimer’s andisantipsychotics mayhome. be preincrease theirDisease. exposureAntidepressants, to mold growingantianxiety, on wood that brought into the In scribed tosome treat asthma depression, excessive or to hallucinations. addition, patients may beanxiety, sensitive the smell and/or the smoke from the fire and which is a common trigger of their symptoms such as shortness of breath, coughing and/or wheezing. In addition, upper respiratory infections are much more common in the winter and are another common trigger of asthma. These can include viral infections including influenza, but also bacterial infections including ear and/or sinus infections.

While there is no cure, there are many forms of treatment available to bring the symptoms of an allergy and/or asthma sufferer under control. A visit to an allergist can be helpful in determining what a person is allergic to so that an effective treatment plan can be devised. Once the specific allergies are determined—usually done by skin testing—the allergist will discuss ways to help decrease exposure to, or if practical, to avoid the allergen. In the case of dust mite allergy there are various maneuvers that have been shown to decrease exposure to this common allergen including covering one’s pillow, mattress and box springs with dust mite-proof allergy covers, washing sheets and blankets in hot water and removing carpeting from one’s bedroom if possible. In the case of an allergy to animal dander, while removing the pet from the home altogether is always the best treatment, for patients who are unwilling to do this, reducing their exposure to the dander from their pet can be achieved by always keeping it out of their bedroom and using an air filter in the home. This together with prescribing medications such as antihistamines and/or prescription nasal sprays are effective strategies to help control a person’ allergic symptoms.

For patients with asthma the allergist will also determine what their most important asthma triggers are and will devise strategies to help control these as best as possible. These may include having the patient exercise only indoors and/or having them wear a scarf or a mask when outdoors in an effort to increase the temperature and humidity of the air that is inhaled into the lungs. For patients with asthma and who are developing an upper respiratory infection, a prompt visit to their physician is crucial so that proper medications can be prescribed if necessary in an effort to prevent the infection from wreaking havoc with the patient’s lungs. Also an annual flu shot in the fall is a very effective strategy for patients with asthma or other chronic illnesses to lessen the chance that they would develop influenza or if they do, to lessen its severity. For patients with significant allergies to unavoidable allergens such as dust mites, another treatment that an allergist may recommend is allergy immunotherapy or allergy shots which in the long-term is effective in reducing the body’s reaction to the allergen, often also decreasing the person’s need for medication.

As you can see, wintertime is not always a respite for patients with allergies, there are many treatments available from which your allergist can determine the ones that are appropriate for you. The other good news (unless you also suffer from springtime allergies), spring is just around the corner!

For more information, call Allergy and Asthma Centers—475-9101.

TIPS<<page 27 many pediatricians use is topically to help with d, skin issues. &ZKD ϯͲϳWD͘ Make sured,hZ^ z D Z , ϯϬ to look for coconut oil that’s cold-pressed and produced organically without t t/>> >^K ,K^d/E' E KW E ,Kh^ the use of hexane, an oil-extracting chemical.

Skip the sugar ϭ^d &ZKD ϭϬ D dK ϯWD͘ TreatKE sugar^ dhZ z WZ/> like fuel for bad health. Excessive sugar intake can increase inflammation, reducing the body’s ability to ward off viruses such as influenza.

Sugar is naturally found in many foods such as fruit (fructose) and dairy (lacdK Z^sW KZ ^ , h> zKhZ W Z^KE > tose). dKhZ >> t E z d ϮϲϮͲϯϲϳͲϮϵϳϱ The problems escalate with added sugar, the kind found in candy and junk food.

Veggies are your friends If it’s,ĞƌŝƚĂŐĞ >ĂŬĞ ŽƵŶƚƌLJ ŽīĞƌƐ /ŶĚĞƉĞŶĚĞŶƚ >ŝǀŝŶŐ͕ green, it’s probably good for you.

Cruciferous veggies like kale, broccoli and cauliflower are especially beneficial ƐƐŝƐƚĞĚ >ŝǀŝŶŐ ĂŶĚ DĞŵŽƌLJ ĂƌĞ ŽŵŵƵŶŝƟĞƐ because they aid our detox systems.

Focus on the colors in healthy foods – they’re part of the plant’s immune system, so eating the rainbow in your diet increases your phytonutrient intake and boosts nutrients to help support your immune function.

Drink your water Hydration is vital, even in the cold of winter.

Regularly drinking water can help you maintain and improve your immune sysϮϵϳϱ sŝůůĂŐĞ ^ƋƵĂƌĞ ƌŝǀĞ ,ĂƌƚůĂŶĚ͕ t/ ͮ ,ĞƌŝƚĂŐĞƐĞŶŝŽƌ͘ĐŽŵ tem.

Water helps to fuel the body’s metabolic processes.

And if you end up coming down with the flu, drinking water and other clear liquids will help you avoid dehydration.

KEEPING WINTER ALLERGIES UNDER CONTROL

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JANUARY 2020 MHL 19

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People use yoga for a variety of health conditions and to achieve fitness and relaxation.

It is not fully known what changes occur in the body during yoga; whether they influence health; and if so, how. There is, however, growing evidence to suggest that yoga works to enhance stress-coping mechanisms and mind-body awareness.

Research is under way to find out more about yoga’s effects, and the diseases and conditions for which it may be most helpful.

Tell your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will helpByensure coordinated and safe care.

Michelle Buckler, L.P.C. Yoga in its full form combines physical postures, breathing exercises, meditation, Psychotherapist at Jewish Family Services andMy a distinct philosophy.

Yoga is intended to increase relaxation and be balance the child’s teacher just called me and believes my daughter should evaluated mind, body, and the spirit. by a mental health professional. How could she possibly benefit from therapy? She descriptions of yoga are in Sanskrit, the classical language of India. is Early only 4written years old!

TheDo word “yoga” comes from the Sanskrit word yuj, which or union.” you even know what therapy is like for a child?

I oncemeans had a“yoke grandmother say Ittoisme, believed that this describes the union between the mind and the body.

The first “I never thought she [my grandchild] would have to go through something known text, Theage.”

YogaAs Sutras, was written more than 2,000 years ago, although yoga like this at her a licensed Psychotherapist, that response alerted me to the may have been practiced as early as 5,000 years ago.

Yoga was originally developed fact that most people do not have a clue what to expect and assume that we are going as of discipline to help people reach enlightenment. to asitmethod the child down and and ask attitudes them a series of questions, likespiritual we do in adult therapy The Sutras outline eight limbs or foundations of yoga practice that serve as spiritual sessions. Not true. To address this concern, I thought it would be a good idea to walk guidelines: through a typical child therapy session, to help parents understand what really hap1.yama behavior) pens in the(moral therapy room.

2.niyama (healthy Before I ever meethabits) with a child, I generally like to meet with the parent or parents 3.asana (physical alone.

I will ask a lotpostures) of questions because I need to try to understand why the child’s 4.pranayama (breathing behavior has changed.

I willexercises) inquire about your family history and what’s been going 5.pratyahara (sense withdrawal) on at home. As therapists, our job is not to judge you as a parent, but rather to try to 6.dharana (concentration) gather as much information as possible. I tell parents that all behavior is motivated 7.dhyana (contemplation) by something, and we need to uncover what that “something” is.

8.samadhi (higher consciousness) The first time I meet your child, I’ll talk with them for a while in the lobby. When The numerous schools yoga incorporate limbs in varying proportions. they are comfortable, I’llofinvite them in for these a toureight of the room.

Some children will Hatha yoga, the most commonly practiced in the United States and Europe, emphawalk right in, while others may want a parent to come in with them. In the play thersizes two ofthe thechild eightcan limbs: postures (asanas) and breathing exercises apy room, choose what they would like to do. I have plastic(pranayama). toy soldiers, Some of the major styles of hatha yoga include Ananda, Anusara, Ashtanga, Disney princesses, a big playhouse with a variety of multi-cultural families, Bikram, drawing Iyengar, Kripalu, Kundalini, andcharacters Viniyoga. to play with, play dough, cars, baby dolls materials, a big sand table with THE STATUS kit OFand YOGA RESEARCH with a doctor’s complete sets of animal families. I wait and see if the child Research suggests that yoga might:If not, then I will suggest something. responds to something in particular. > Improve mood and sense of well-being At the beginning, parents have many concerns, such as, “How can a stranger help > Counteract stress my child when I can’t?” “They are just playing in there, and nothing is going to > Reduce and blood pressure change!”

Or,heart “Howrate long will it take to get results?” I am a stranger, and for that very > Increase lung capacity reason, it will take time for me to earn their trust. I need to be able to observe how > Improve muscle relaxation and body composition your child plays, because children express themselves in symbols. If I feel that I can’t > Help with conditions such as anxiety, andtoinsomnia help the child, I will suggest other options depression, for the parent pursue. >So, Improve overall physical fitness, strength, and flexibility what’s the magic? Sometimes, simply using the toys to play out what they’re > Positively affectsomeone levels of sits certain or blood chemicals. feeling inside while nextbrain to them is therapeutic.

For example, I worked More well-designed studies are needed before definitive conclusions can be drawn with a child who had a new baby sister. The little boy made a play dough mom and about yoga’s use for specific health conditions. a play dough baby. After completing his creation, he promptly opened up the mom and put the baby back in her stomach. It was obvious to me what was bugging him. Another child drew pictures of the kindergarten class he was going to be starting in the fall.

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Contact member services to sign up! how I ing them questions like, “Why the mommy giraffe way overtoday there?”

That’s get to the bottom of what is really bothering the child.

Then, I will start providing “correctional experiences,” so the child starts to problem solve. For example, I will ask him or her questions like, “What can the baby giraffe do instead of knocking over the elephant?”

Throughout the series of therapy sessions, I constantly confer with the child’s parents. Sometimes, if I feel a parent needs to observe something the child is doing, I

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As the weather gets colder and the wind starts to get more penetrating it will of course make your muscles colder. a

AGE<<page 34

MUSCLE TIGHTNESS IN WEATHER

Expanding participation to under-represented groups Leveraging existing infrastructure developed by ORCATECH, the research team p Now the weather is colder you may bethis noticing muscles are tight resident testing its that platform in older adults’ homes year. your Participants willmore include or tense and that sometimesveterans the cramps in your legs become more frequent at night. come housing in Portland, in the rural Pacific Northwest, African Americans may even start getting headaches more frequently. Normally I would tell you andYou Latinos in Miami.

Sdvv#rq#|rxu#zlvgrp how massage can helpdesigned you with these recommend “It’s a broad therapy infrastructure to besymptoms dynamic and in response to making rapidlyan changing appointment.new While getting aand massage is very helpful, this time I am going give wr#wkh qh{w#jhqhudwlrq incorporating measures devices as they become available,” saidtoDr. Silverberg you someto advice that might help prevent of these symptoms occurring, or companies bring new technology tosome the market, but with from scientific evidence to ba at leastclaims. lower the frequency. product By testing the products in larger groups of diverse volunteers, CAR Li#|rxġuh#88./#yroxqwhhu# are not treatments but are suggestions based on an accumulation show These what tips works andproven for whom it works, and what might merit further study.” dw#d#PSV#hohphqwdu|# of my 8NIH years of experience and feedback from clients.

Other funders include the National Cancer Institute, National Institute of Biome vfkrro#iru#mxvw#<3# AsBioengineering, the weather gets colder and Institute the wind of starts to get moreDisorders penetratingand it will of Natio ing and National Neurological Stroke, plqxwhv#rqfh#d#zhhn# course make your muscles colder.

Even for when wearing a Translational winter coat yourSciences, neck can and the of Nursing Research, National Center Advancing dqg#vhh#d#fklog#vxffhhg1 be exposed to wind and low temperatures.

This will cause your shoulders to up of Behavioral and Social Sciences Research. The VA Health Services rise Research &D fdoo=#+747,#553#0#;986# to guard your neck and attempt to block the wind.

Now you’re tensing your neck Iru#pruh# Service also plans to support the project. hpdlo=#wxwruClqwhuidlwkploz1ruj# muscles.

A tense neckhome can lead to headaches and neck pain. The simplest way to ylvlw=#zzz1lqwhuidlwkploz1ruj lqirupdwlrq= The wireless CART v1_new health ad 4.75x3.qxp 2/22/2010 11:24 AM Page 1 combat that is with a scarf. Pretty obvious for when you arePassive, outside, but luckilymonitoring for in-home women scarves are now fashionable to wear inside as well.

Take advantage of this. isn’t new. But barriers to adopt Keeping your neck warm while both in and out of buildingscost, is a great to prevent littleway evidence of effecti your headaches from getting worse during the winter months.

Also high collared have ma concerns about privacy coats are great as well as turtlenecks. You really want totion protect thetoback of on, yourDr. Kaye www.cardinalcapital.us slow catch neck and shoulders from the wind.

Now everyone has an excuse to add to the winter “Ideally, the technology need Maintain your independence wardrobe. Of course if the tension and headaches persist than it mighttuned good to an specific idea with reliable in-home assistance intrusive, livin to call a massage therapist and make an appointment. from NHS Home Care.

NHS to provide highly valued data,” Independent Residences Serving The Needs Of Our Communities Home Care provides personal More than a few times clients have come in for an appointment andfor informed example, peopleme living alo care and help with daily tasks to that they are getting cramps in their calves late at night. I tell them it’s because they cally placed motion sensors on help you stay in control of your are sleeping on their back and using a heavy comforter or allow quilt toresearchers keep them warm. to track parti well-being, your household, and Then they are wondering how I know so much about themspeed when(athey are sleeping. predictor of vitality), c your future.

It’s nothing more than some simple logic. For one, the weather got colder and obvicline, and mortality, without in Let s talk about the ously they are going to put something heavier and warmerprivacy. on the bed.

The other is placed Contact sensors resources available that when you sleep on your back your feet are facing up.

The heavy blanket is now es can show medication adhere to you today! pressing against their toes. Since most people don’t have theData flexibility of a ballet will flow wirelessly 2 dancer they can’t point their toes to make their feet flat. So the pushing against ing a constant flowthe of objecti feet causes the muscles in the front of the leg to engagetion to prevent the feet from about activity, sleep, mobili (414) 937-2030 www.mcfi.net overstretching. When those muscles are activated, the muscle thatinteraction, does the opposite social and general h action starts to pull too to keep the foot motionless. The calfbecomes muscle is amuch stronger terrific window on then the shin muscle and will fatigue faster and may then person start to cramp.

Again thisaging in is successfully is not proven, but is a reasonable explanation for crampingDr. leg Kaye. muscles at night. The simplest way to prevent cramping in this event is to sleep on your side, use a lighter A weekly email survey of blanket down by your feet, or stack pillows up high enough to lift the blanket of will address healthofffactors that your toes. Of course there can be many other causes for the cramping such as dehyto monitor remotely, such as dration or lack of potassium too. Again these are just some friendly suggestions to mood, changes in medications those that get these symptoms during the cold months. Wetal have a long winter ahead visits. of us and I prefer you spend it as pain free as possible.

CART’s history and future Rob Reader has been a full-time massage therapist sinceCART’s 2005. Heroots has worked go back to 201 Our apartment home on headline performers at Summerfest and professional wrestlers, and is official Kaye teamed the with R. Paul Craw massage therapist of the Milwaukee Ballet since 2006. He currently in Methen seniorworks research scientist at communities provide a quon at Active Body Wellness LLC, 909 W Mequon rd. For information, themore Foundation for call the Nation 414.721.6942 or visit activebodywellness.massagetherapy.com. of Health; and others to launch caring staff, friendly Active Body Wellness offers holistic pain relief throughIndependent several different typesResearch of Living N massage. These include swedish massage, deep tissue, hottiative, and cold stone massage, which developed a proof therapeutic massage, Muscle Release Therapy® and Craniosacral Therapy®. Ourand infra neighbors, & plenty of research environment goal is to have you pain free within as short of time possible through soft tissue maAt ORCATECH, Dr. Kaye an nipulation. comforts of home. ers continued to develop and

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24 MHLJANUARY 2020 Cardinal Capital Management

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Forgetfulness As We Age What is mild forgetfulness?

It is true thatHealthy some of us get more forgetful as we age. It may take longer to learn Keep new things, remember certain words, or find our glasses. These changes are often signs of mild forgetfulness, not serious memory problems.

See your doctor if you’re worried about your forgetfulness. Tell him or her about your concerns. Be sure to make a follow-up appointment to check your memory in the next 6 months to a year. If you think you might forget, ask a family member, friend, or the doctor’s office to remind you.

What can I do about mild forgetfulness?

Image of older man with young child ordering from menusYou can do many things to help keep your memory sharp and stay alert. Look at the list below for some helpful ideas.

One ways to prevent pneumonia for seniors is to wash your hands often.

Here of arethe some ways to help your memory: Pneumonia is a common lung infection among seniors – and people of any age – but Learn a new skill. there are many approaches that can help you stay While doctor can sugVolunteer in your community, at a school, or athealthy. your place of your worship. gest the best methods for you, some of the general ways to help prevent pneumonia Spend time with friends and family. (and many other common illnesses) for seniors include: Use memory tools such as big calendars, to-do lists, and notes to yourself.

Try to avoid exposure Put your wallet or purse, keys, and glasses in the same place each day.

Ask about vaccinations Get lots of rest.

Wash your hands often Exercise and eat well.

Embrace a healthy Don’t drink a lot oflifestyle alcohol.

Keep reading learn more about and other tips for staying Get help if youtofeel depressed for preventing weeks at a pneumonia time. healthy.

What is a serious memory problem?

1.

Try to exposure Image of avoid medical professional talking with older coupleSerious memory problems Some types of pneumonia can beFor contagious. youmay know make it hard to do everyday things. example,Ifyou findsomeone it hard tofeeling drive, under shop, the weather, try and avoid exposing yourself.

Instead, consider leaving them or even talk with a friend. Signs of serious memory problems may include: a note or cup of soup on their doorstep, for a phone call to let them know you’re asking the same questions overand andopting over again thinking about them.

If hearing loss prevents you from reaching out over the phone, getting lost in places you know well learn how a CapTel captioned telephone can help you catch every word. not being able to follow directions 2.

Ask about vaccinations becoming more confused about time, people, and places Vaccines way to helppoorly, prevent keepunsafe you healthy. At not takingmay carebeofanother yourself—eating notpneumonia bathing, orand being your routine check-up or another appointment, consider asking your doctor whether What can I do about serious memory problems? theSee pneumococcal or another vaccine might be right for you.

Find out how some vacyour doctor if you are having any of the problems listed above. It’s important cines work to help prevent pneumonia here. to find out what might be causing a serious memory problem. Once you know the Interested in get more prevent illnesses? Use our printable preventative care cause, you can theways right to treatment. guide for seniors for screenings and vaccinations your doctor may suggest.

3. Wash your hands often Regular hand-washing in warm water with soap (particularly before touching your face) is another one of the ways to help prevent pneumonia and many other illnesses.

If you’re in a place without access to soap and water, opting for a hand-sanitizer with alcohol can help kill germs.

4. Embrace a healthy lifestyle There are a variety of lifestyle habits that can help keep your immune system at peak performance. The big three are diet, exercise, and sleep: Add more fruits and veggies into your diet Try different types of exercise Limit technology before bed to get good rest You can also try relaxation response meditation as one more method to keep your mind and body healthy.

By taking charge of your lifestyle and incorporating these ways to prevent pneumonia for seniors, you can help keep yourself and those around you healthy. For more tips for seniors, continue reading our blog.

The above information is provided for the education and enjoyment of our readers and is not intended as medical advice. Please check with your own doctor if you have any questions or concerns.

TAKE THESE ACTIONABLE STEPS TO HELP PROMOTE GOOD HEALTH

We strive to make you feel at home in every way possible because home is more than just a list of amenities... it’s about life on your terms.

414-649-2888 For more information or to RSVP to an event, contact our community at 262-789-6600 SEPTEMBER 2016 MHL 37 JANUARY 2020 MHL 25

THIS IS EXACTLY WHERE YOU'LL WANT TO BE...

Kensington has spacious and comfortable private & semi private rooms like it’s your home away from home.

Residents can enjoy art, music, games, outings, pet visits, social gatherings, exercise sessions, and more.

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S kil Focus led Nursin g ed R e ha bili t ation S erv Pallia i ces t ive C ar e

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Award-Winning Memory Care Better Quality of Life Peace of Mind

Call or stop by for a tour!

Autumn Leaves of Franklin | 9201 West Drexel Ave.

262-752-6632 AutumnLeaves.com

26 MHL JANUARY 2020

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IS INDEPENDENT LIVING THE RIGHT CHOICE FOR ME OR A LOVED ONE? Thinking about giving up the familiar for a new living arrangement is a big decision. Here are some considerations to assist you in the process: Start by considering emotional roadblocks You may be excited to plan this new phase of your life. However, it can also be difficult emotionally to consider a move.

You may be reluctant to leave a home filled with memories, even if the home is difficult to maintain or just feels too big.

It may be getting harder and harder to get out and meet up with friends, but it may feel easier to just accept that as part of getting older. Ease of keeping up your current home Maintaining a home may be a longstanding source of pride for you, but it can also become a burden as you age. Perhaps your home has a large yard which requires constant maintenance, or maybe it’s becoming more and more difficult to clean those extra rooms that are rarely used now your children are gone. If your home is difficult to access, such as on a steep hill or up several flights of stairs, it may be harder and harder for you to leave your home as often you’d like, leading to more isolation.

Sometimes these challenges can be partially remedied by hiring outside help, remodeling parts of your home, or by other family members lending assistance. However, it’s worthwhile to take a look at your current living situation and see if an alternative to remaining at home may give you more freedom and flexibility in the long run.

Transportation Transportation is a key issue. You may live in an area where you must drive to attend social activities, visit friends, and shop. If you find yourself less comfortable with driving, you may find yourself relying more and more on family and friends to get out and about. It may be harder to visit others, go to activities you enjoy, or keep doctors’ appointments. Independent living usually offers opportunities to socialize on-site with peers and may also offer some transportation options to outside activities.

Socialization Are you finding it harder and harder to connect with others? Maybe you have a difficult time getting out of the house, perhaps due to trouble driving or increased mobility issues. Neighbors may be busy with other work and family commitments, or the neighborhood may not be easy to get around. While the phone and computer can help, you need human connection as well. The more isolated you are, the greater your risk for depression and other mental health problems. Independent living facilities can give you a built-in social network of peers, while some even provide structured activities such as a recreation center, clubhouse, or field trips.

The health of you or your spouse Take a look at your current state of health. While no one can predict the future with certainty, if you have a health condition that makes it difficult to stay active and will most likely worsen with time, it’s good to consider your options carefully. It’s also important to consider the health of your spouse if you are married. Are you already helping your spouse with daily activities? If you are shouldering a significant amount of care already, moving to a facility where some of the burden can be lifted could help both of you stay independent longer.

What should I look for in independent living facilities?

What you need from independent living depends on your own unique situation.

Where would you be most comfortable? Here are a few things to keep in mind: It’s all about the people No matter what type of independent living facility you consider, you want to make sure you connect with peers and feel comfortable in the community. When you visit the area, talk with some of the residents. Are they people you’d like to know better? Are some of your favorite hobbies or activities available? Are support services timely, with staff friendly and accessible?

Size and location of community There is no set size for an independent living community, so it’s really your preference. Do you prefer a smaller size community, or a busier place with more people and opportunities for socialization? Are you comfortable with more compact apartment-style living, or is having a detached home with easy access the ultimate goal?

Be sure to visit several communities to get a sense of what is comfortable to you.

Location is another consideration. Some popular retirement/independent living areas are in warmer states such as Arizona, California, and Florida. However, consider carefully if you are prepared to move a considerable distance. It does mean developing a new support network if you don’t have family and friends close by, as well as finding new medical care.

Accessibility Take a look at how accessible the community is, both inside and outside. Do you feel safe coming and going at different hours of the day? Are facilities outside of the community within walking distance, or do you need transportation like a car or cart to get around? How easy is it to get to services such as a common dining hall or recreation center?

In your potential housing unit, get a feel for future adaptability. Are there any stairs inside the unit or outside? Can ramps be added if necessary? Check to see if adaptive devices like grab bars can be easily installed in bathrooms.

Community Resources and Support With so much variation in services, think about which are most important to you in an independent living facility. Also, consider services that you may find useful in the future. For example, if you value exercise, consider a community with an exercise area, pool, or fitness classes. You may like cooking your meals now but want the option for communal meals in the future. Prioritizing the services you want also helps you budget appropriately, since the more services a community offers, the higher the cost may be.

SWEET<<page 6 intake?

“Soft drinks, soft drinks, soft drinks,” says Johnson. In 1965, Americans got an average of 12% of their calories from beverages. In 2001, beverages accounted for 21%.

“Soft drinks are the number-one source of added sugars in Americans’ diets,” says Johnson. And sugary liquids may make us fatter because they don’t curb our appetite for more food.

“When you give people liquid calories before a meal, they don’t compensate by eating less at the meal or later, in the same way they do for calories from solid food,” notes Johnson.

In a classic study at Purdue University, researchers gave 15 young adults 450 calories of sugars each day as either a liquid (a soft drink) or a solid (jelly beans).

After one month on the jelly beans, the volunteers compensated by eating less of other foods, so they gained no weight. But on the soft drinks, they actually ate slightly more food than before. That plus the calories in the soft drinks led them to gain weight.

And in a recent trial that lasted 1½ years, people who cut back on liquid calories lost more weight than those who cut the same number of solid calories.

“I keep telling people, ‘If you’re trying to cut back on added sugars, look at what you’re drinking,’” says Johnson.

What’s more, in a study of 51,000 women, those who went from drinking regular soda no more than once a week to at least once a day gained the most weight over four years.

It’s not just soda pop.

“If you look at consumption data, soft drinks are leveling off, but other sugarsweetened beverages—sports drinks, energy drinks, sweetened teas—are taking off,” Johnson notes.

“Just walk down the supermarket aisles. An entire one is filled with soft drinks and another is filled with other sugar-sweetened beverages that have a health halo.”

Sugar-sweetened drinks may raise the risk of heart disease. “Sugars have for many years been considered neutral in their impact on cardiovascular disease,” says Northwestern University’s Linda Van Horn. “But in an obese environment like ours, we can’t turn a blind eye to added sugars that contribute to excess calorie intake.”

Clearly, excess weight isn’t good for the heart. A big belly is one part of the metabolic syndrome, which raises the risk of heart disease (and diabetes). But sugarsweetened beverages may promote heart disease whether or not they make you gain weight.

For more information or to RSVP to an event, contact our community at 262-542-3434 JANUARY 2020 MHL 27

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7 WAYS TO PROTECT YOUR HEARING THIS WINTER

Practice hearing protection all winter long with this helpful infographic.

One way to protect your hearing this winter is to wear cold-weather ear protection, such as a hat.

The cold and snow have arrived, and with it comes seasonal festivities and cozy activities indoors. As you take part in your favorite winter-weather traditions, we encourage you to take a moment to care for your hearing health. These simple ways to protect your hearing this winter are a great place to start: Wear cold-weather ear protection When winter temperatures dip, keep your ears warm and dry with a knitted headband, winter hat, fleece ear warmers, or other snug gear. Being exposed to the cold weather for extended periods can cause damage to your hearing, so be sure to bundle up as you head outdoors this season.

Maximize ear protection if snow blowing In many parts of the country, snow removal is a must. If you plan to operate a snowblower, be mindful of the noise. The average snowblower can register up to 106 dB, well above safe noise levels around 80dB. If you’re planning to operate a

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snowblower, make sure to do so over short bursts of time and wear proper hearing protection. Look for earplugs or earmuffs with the highest noise reduction rating (NRR) you can find – up to 33 for earplugs and 31 for earmuffs.

Watch out for moisture Winter is often a wet, cold season, making excessive moisture a concern for your ears. Protect your hearing against conditions such as “swimmer’s ear,” an infection in your ear canal often caused by bacteria. While this infection is most common after swimming or participating in water-related activities, it can also occur on dry land from cold-weather exposure.

Clean your ears with care Another way to protect your hearing this winter is to clean your ears safely. Improper cleaning can push earwax and other buildup deeper into your ear canal, damaging the eardrum or triggering infection. Instead of cotton swabs, apply a warm, soft cloth after showering. If excessive earwax is causing discomfort or affecting your hearing, schedule an appointment with your audiologist or physician for safe removal.

Be mindful of ear infections Ear infections are another common concern during the winter months. Because blood circulates less frequently in the cold, trapped moisture or bacteria can lead to an ear infection. Antibiotics can treat most ear infections, while rest, medication, and plenty of fluids can help heal a cold or flu. Talk to your doctor about the best treatment option for you.

Protect your hearing aids from the cold If you use an assistive listening device, you may be interested in how to properly care for your hearing aids during the winter months. Hearing aids and hearing aid batteries can stop working in frigid temperatures, so be sure not to leave them in a cold car or near a window. You’ll also want to steer moisture away from your hearing aids. A dehumidifier can help remove excess moisture overnight.

Visit your audiologist This final hearing protection tip for winter is to check in with your audiologist or hearing healthcare professional to schedule a routine hearing test or discuss customfitted ear protection, if appropriate. They can also provide you with personalized advice on how to protect yourself from the sounds and temperature of the season.

These ways to protect your hearing in winter can help you safely enjoy the activities and sounds that this festive season brings. Find more articles on hearing loss and hearing loss prevention on our blog.

If you struggle to hear over the phone, learn how a captioned telephone for hearing loss can help you catch every word on our website, or call 800.233.9130 today.

Bridge Way: Transitional Care at Clement Manor “Your bridge between hospital and home”

W

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

Call our Admissions Coordinator today at 414.546.7322 for more information and to schedule a tour.

3939 S. 92nd St. • Greenfield, WI 53228 • 414.321.1800 • clementmanor.com JANUARY 2020 MHL 29

The best way to find the right home is to visit and take a tour.

Tips For Your Visit: Tip #1 – Observe the level of cleanliness.

Tip #2 – Observe safety and security features.

Tip #3 – Observe the homelike qualities and décor.

Tip #4 – Visit during an activity or event.

Tip #5 – Visit the outdoor areas.

Tip #6 – Pay attention to staff friendliness.

Tip #7 – Stop by for a meal.

Tip #8 – Get feedback from residents and families.

Tip #9 – Consider facility location to friends and family.

Tip #10 – Remember to follow your instincts and your heart.

CHOOSING A SENIOR LIVING COMMUNITY Selecting the right senior living community is an important decision that involves more than simply choosing a floor plan – it’s about a standard of living. In addition to meeting your social, spiritual and recreational requirements, you also want to ensure that there is a continuum of care in place to meet your needs if and when they change.

By learning more about your living options, you can make the choice that’s right for you and ensure you enjoy a happy, healthy, and fulfilling home environment.

Whether your search is prompted by a serious medical condition or the desire for a lifestyle change, finding the right community to call home can be challenging and stressful. The best way to find the right home is to visit and take a tour. It will most likely take more than one visit to make a decision as to whether or not a community is right for you. So here are a few tips and questions to consider as you explore your living options.

Questions to ask during your visit: 01 Are there written materials that explain the types of care provided and the as sociated costs?

02 What types of payment sources are accepted?

03 Are transportation services offered to medical or personal appointments?

04 What services are available without leaving the building such as dental care, vision care, podiatry services, hearing services, hair/beauty salon, etc.?

05 Are there spa/tub services available?

06 Are rehabilitation services available such as occupational, physical and speech therapy?

07 Is there a memory care program, and are there special activities for residents with Alzheimer’s?

08 Is there a recreational therapist/activity director on staff? What types of activi ties are available to residents?

09 Are pets allowed as tenants or visitors?

10 Are special menus/diets available to residents? Is there a registered dietician on staff?

11 What times are meals served?

12 Is there a social worker on staff?

13 What types of staffing patterns are used?

14 What about housekeeping and laundry services?

15 What about cable and telephone services?

MUSKEGO

Independent, Assisted Living and Memory Care Communities

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Put more life into your lifestyle!

3 Warm-water pool 3 On-site restaurant 3 Movie theater 3 Fitness center

3 Housekeeping twice/mo.

3 2XWGRRU JULOO ¿UH SLW 3 Personalized care when you need it

S64 W13780 Janesville Road, Muskego • heritagesenior.com

30 MHL JANUARY 2020

Learn more today!

414-425-7155

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

Alta Mira II

Menomonee Falls - 55+

262-719-3884

Alta Mira II offers one & two bedroom apartment homes for those 55 & older.

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

Bell Tower Place

Franklin - 55+

414-254-8410

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

Cedar Glen

Wawautosa - 55+

262-719-3884

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

Income restrictions apply.

Granville Heights*

Milwaukee - 55+

414-357-6740

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

Woodland Ridge Campus

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414-541-3333

ÇťĂ&#x152;s É&#x;ŸŸ_Äś Ĺ&#x2DC;_ Ç&#x160;Ă&#x17E;_Âśs O Ĺ&#x17D;ĆźČ&#x2013;ÇŁ Ă&#x17E;ÇŁ ĜŸO Çźs_ Ă&#x17E;Ĺ&#x2DC; ÂľÇ&#x2039;ssĹ&#x2DC;ĘŠsÄś_Ę° OŸĹ&#x17D;ĆźÇ&#x2039;Ă&#x17E;ÇŁs_ Ÿ¯ ¯ŸČ&#x2013;Ç&#x2039; Ă&#x17E;Ĺ&#x2DC;_sĆźsĹ&#x2DC;_sĹ&#x2DC;Çź ÇŁsĹ&#x2DC;Ă&#x17E;ŸÇ&#x2039; communities that sit adjacent to the Towering Woods Nature Center; a mature, wooded conservancy allowing for beautiful outdoor scenery and tranquil walking paths.

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

High Grove -

Hill Crest* - 55+

Prairie Hill* - 55+

Crest View*- 55+

*Income restrictions may apply.

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

www.horizonseniorhousing.com

JANUARY 2020 MHL 31

DOES POOR SLEEP RAISE RISK FOR ALZHEIMERS DISEASE? Studies confirm what many people already know: Sleep gets worse with age. Middle-aged and older adults often sleep less deeply, wake more frequently at night, or awake too early in the morning. Could these problems be related to risk of cognitive decline or Alzheimerâ&#x20AC;&#x2122;s disease?

Older woman sleepingScientists are beginning to probe the complex relationship between the brain changes involved in poor sleep and those in very early-stage Alzheimerâ&#x20AC;&#x2122;s. Itâ&#x20AC;&#x2122;s an intriguing area of research, given that both risk for disturbed sleep and Alzheimerâ&#x20AC;&#x2122;s increase with age. â&#x20AC;&#x153;Nearly 60 percent of older adults have some kind of chronic sleep disturbance,â&#x20AC;? said Phyllis Zee, Ph.D., a sleep expert at Northwestern Universityâ&#x20AC;&#x2122;s Feinberg School of Medicine, Chicago.

Itâ&#x20AC;&#x2122;s long been known that people with Alzheimerâ&#x20AC;&#x2122;s often have sleep problemsâ&#x20AC;&#x201D; getting their days and nights mixed up, for example. Now scientists are probing the link between sleep and Alzheimerâ&#x20AC;&#x2122;s earlier in the disease process and in cognitively normal adults. They wonder if improving sleep with existing treatments might help memory and other cognitive functionsâ&#x20AC;&#x201D;and perhaps delay or prevent Alzheimerâ&#x20AC;&#x2122;s.

Which comes first, poor sleep or Alzheimerâ&#x20AC;&#x2122;s?

The chicken-and-egg question is whether Alzheimerâ&#x20AC;&#x2122;s-related brain changes lead to poor sleep, or whether poor sleep somehow contributes to Alzheimerâ&#x20AC;&#x2122;s. Scientists believe the answer may be both. â&#x20AC;&#x153;Weâ&#x20AC;&#x2122;re gaining new insights, primarily in animal studies, about a possible bidirectional relationship between sleep and Alzheimerâ&#x20AC;&#x2122;s disease,â&#x20AC;? said Mack Mackiewicz, Ph.D., who oversees sleep research for NIAâ&#x20AC;&#x2122;s Division of Neuroscience. Findings show that brain activity induced by poor sleep may influence Alzheimerâ&#x20AC;&#x2122;s-related brain changes, which begin years before memory loss and other disease symptoms appear.

NIA-funded scientists are studying the biological underpinnings of this relationship in animals and humans to better understand how these changes occur. Although evidence points to certain sleep problems as a risk factor for Alzheimerâ&#x20AC;&#x2122;s, â&#x20AC;&#x153;it is not known whether improving sleep will reduce the likelihood of developing Alzheimerâ&#x20AC;&#x2122;s,â&#x20AC;? Dr. Mackiewicz said. He adds, â&#x20AC;&#x153;There is no scientific evidence that sleep medications or other sleep treatments will reduce risk for Alzheimerâ&#x20AC;&#x2122;s.â&#x20AC;?

Effects of good and bad sleep At any age, getting a good nightâ&#x20AC;&#x2122;s sleep serves a number of important functions for our bodies and brains. Although our bodies rest during sleep, our brains are active.

The process is not totally understood, but researchers think that sleep might benefit the brainâ&#x20AC;&#x201D;and the whole bodyâ&#x20AC;&#x201D;by removing metabolic waste that accumulates in the brain during wakefulness. In addition, it has been shown that some memories are consolidated, moving from short-term to long-term storage during periods of deep sleep. Other sleep stages may also influence memory and memory consolidation, research shows.

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TRUE<<page 17 initially see better control of their blood sugar, but then develop worsening insulin resistance. (6) A plant based diet accomplishes this is by eating a diet high in vegetables, and fatty foods like nuts and seeds, avocados and coconut milk, and allows complex carbohydrates such as lentils, grains and low glycemic fruit in moderation.

These foods should be prepared in your kitchen (7) if possible and with fresh, organic ingredients. This matters, as we need to put pure, preservative free food grown in harmony with nature in our bodies. It is the best way to support (8) healthy cell structure and our microbiome. (9) After all, the food we eat is what fuels our body and creates our cell structure. This is our foundational platform for health or disease.

Six key principles that are most successful for restoring health in my Medical practice are: 1. An organic plant based diet. (10) Evidence has shown that eating organic does matter. (11) Not only is it less toxic for the body than conventional food, the majority of which is genetically modified in the U.S., it is laced with pesticides which are hormone disruptors in addition to disrupting the biome of the soil (12) in which they are grown, which results in reducing the nutrient content of the food and negatively effecting biodiversity and the ecosystem.

After all, healthy soil is synonymous with a healthy body.

2. Portion control: Eat from a medium not large sized plate, slightly bigger than a tapas plate (If your diet includes healthy plant based fat, you will feel satisfied with smaller portions and not feel the need for seconds or supersized portions).

3. Intermittent fasting: Fast for at least 12 hour to 16 hours after your last meal of the day, at least 5 nights per week.

For example, if your last meal of the day is at 6 pm, donâ&#x20AC;&#x2122;t eat solid food till 8 to 10 am the next morning. Intermittent fasting (13) has been shown to break down fat to ketones, which are excellent for brain health and promote autophagy, (14) where cells renew and regenerate.

4. Get at least 20 minutes of aerobic exercise at least 6 days per week. If you are not committed to this practice, start by just walking briskly at least 20 min per day.

This will become a habit in a few weeks and your body will begin to crave more exercise.

5. Drop the alcohol. Alcohol is pure sugar and highjacks the liver ability to repair DNA (15) damage. It has now been shown that aside from being a neurotoxin and a depressant, alcohol also causes 8 (16) types of cancer.

6. Get at least 7 hours of sleep per night. (17) Turn off your electronics (18) at least an hour prior to bed time. Your body regenerates when you sleep. Electronic light has been shown to decrease melatonin production (19) in the pineal gland, a hormone that is essential for health and immunity.

If you can accomplish these six principles, at any time of your life, your liver, your metabolism and your body will be rebooted and recalibrated. Fat will melt away and your tissues will be more efficiently oxygenated (20) and energized.

This is the best health platform you can establish for any time in your life, especially during the second half when it becomes critical and almost urgent to create a healthy platform from which to live for the rest of your life.

The body begins to manifest half a lifetime of dietary habits that build incrementally over time and reach a tipping point when hormones begin to shift during the midlife transition (21) around age 38 to 50. The profound shifts in the psyche and emotional body that accompany the changes in the physical body, make it necessary, indeed imperative to learn healthy skills for self-nourishment. This requires us to follow a different set of rules to care-take our very vulnerable bodies during this nearly 15 year transition. What we practice now will accompany us into our elder years as either health or disease, depending upon how we choose our nourishment.

With the rate of chronic diseases on the rise in the U.S, and dementia projected (22) to affect 1 in 2 Americans in 30 years who are now in their fifth decade, learning how to restore and reclaim health needs to be our top priority.

A plant based, diet has ample evidence to support its legitimacy, safety and efficacy not just through hard science over the past 4 decades, but also historically, over hundreds of years of observational data in the â&#x20AC;&#x2DC;Blue Zonesâ&#x20AC;&#x2122;, (23) where people live to be centenarians with an extremely low incidence of chronic illness.

Do you want to age this way?

I most certainly do.

So join me as you explore and experiment with a plant based lifestyle. Every patient of mine who has begun this journey has enjoyed disease reversal, increased energy, vitality, and improvement in mental clarity and memory. And there are no negative long term side effects. What could be better than that? ŠJan2020 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your

Health in Midlife 2014, Medial Press.

Links: (1)https://switch4good.org/dr-t-colin-campbell-on-killing-cancer-and-chronicdisease-with-plant-based-protein/ (2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962279/ (3) https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135X/fulltext (4) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0055030 (5) http://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832 (6) https://www.medicalnewstoday.com/articles/322724.php#1 (7) https://ommanicenter.com/food-as-medicine/ (8) https://www.pcrm.org/news/health-nutrition/plant-based-diets-promotehealthy-gut-microbiome (9) https://ommanicenter.com/power-healthy-gut/ (10) https://www.forksoverknives.com/ (11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5658984/ (12) https://rodaleinstitute.org/?s=biodiversity+of+soil (13) https://www.bluezones.com/2018/10/fasting-for-health-and-longevity-nobelprize-winning-research-on-cell-aging/ (14) http://genesdev.cshlp.org/content/21/22/2861.full.html (15) https://www.aicr.org/cancer-research-update/2018/2-7/new-study-clarifieshow-alcohol-causes-cancer.html (16) https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet (17) https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency (18) https://www.nicabm.com/brain-electronics-the-brain-and-sleep54892/ (19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325257/ (20) https://www.healthline.com/nutrition/how-to-increase-nitric-oxide#section2 (21) https://ommanicenter.com/becoming-real/ (22) https://www.apollohealthco.com/science/ (23) https://www.ted.com/talks/dan_buettner_how_to_live_to_be_ 100?language=en

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SERVING ALL OF WISCONSIN

maintaining a balanced lifestyle

PURSUING AN ACTIVE LIFESTYLE Staying active and maintaining a balanced lifestyle is extremely important, especially as we grow older. Here are a few easy ways to jump start an active lifestyle today: Find a new hobby to pursue It might be time to step out of your comfort zone and research new activities or groups that you can partake in. Learn a new language, participate in a craft group, travel, or start your own activity with a group of friends to spend more time together.

Become a volunteer with your local community group, parish, or school Invest your time by volunteering for a cause that is meaningful to you. To start volunteering, research opportunities that might be of interest including tutoring at a local school or serving the less privileged. There are endless opportunities available to both solo and group volunteers.

Embrace more than just physical wellness As we age, we tend to isolate ourselves which can sometimes lead to depression or lack of engagement. Start by focusing on a wholistic wellness approach instead of one or two aspects of wellness. Become active in ways that are not only focused on physical wellness but social, spiritual, emotional, intellectual, and community wellness.

Enjoy the robust life enrichment programming at your community Many retirement communities offer extensive life enrichment programs available at your fingertips. Communities make getting involved easy and convenient for residents by offering community rooms, entertainers, wellness centers, crafts, and more all available right outside your door.

About St. Camillus St. Camillus is a life plan community in Wauwatosa, WI. As a life plan community, St. Camillus allows both planning and living to merge through Independent Living, Assisted Living, Memory Care, Skilled Nursing, Rehabilitation, Home Healthcare, and Home Hospice. As a not-for-profit, St. Camillus is dedicated to their mission of providing quality services to the aging. St. Camillus has been proudly serving southeastern Wisconsin for over 90 years.

St. Camillus offers residents a unique 6 dimensional Revitalize Wellness program.

Research has found that the most effective wellness programs focus on more than just one dimension of health to promote an overall better well-being. The Revitalize Wellness program at St. Camillus brings a new approach to wellness and contributes to a better quality of life, general happiness, and increased length of time a resident can successfully live in an independent setting.

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SLEEP - IMPORTANT TO A NUMBER OF BRAIN FUNCTIONS Sleep is an important part of your daily routine—you spend about one-third of your time doing it. Quality sleep – and getting enough of it at the right times -- is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.

Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.

Everyone needs sleep, but its biological purpose remains a mystery. Sleep affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance. Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.

Sleep is a complex and dynamic process that affects how you function in ways scientists are now beginning to understand. This booklet describes how your need for sleep is regulated and what happens in the brain during sleep.

Anatomy of Sleep Several structures within the brain are involved with sleep.

The hypothalamus, a peanut-sized structure deep inside the brain, contains groups of nerve cells that act as control centers affecting sleep and arousal. Within the hypothalamus is the suprachiasmatic nucleus (SCN) – clusters of thousands of cells that receive information about light exposure directly from the eyes and control your behavioral rhythm. Some people with damage to the SCN sleep erratically throughout the day because they are not able to match their circadian rhythms with the light-dark cycle. Most blind people maintain some ability to sense light and are able to modify their sleep/wake cycle.

The brain stem, at the base of the brain, communicates with the hypothalamus to control the transitions between wake and sleep. (The brain stem includes structures called the pons, medulla, and midbrain.) Sleep-promoting cells within the hypothalamus and the brain stem produce a brain chemical called GABA, which acts to reduce the activity of arousal centers in the hypothalamus and the brain stem. The brain stem (especially the pons and medulla) also plays a special role in REM sleep; it sends signals to relax muscles essential for body posture and limb movements, so that we don’t act out our dreams.

The thalamus acts as a relay for information from the senses to the cerebral cortex (the covering of the brain that interprets and processes information from short- to long-term memory). During most stages of sleep, the thalamus becomes quiet, letting you tune out the external world. But during REM sleep, the thalamus is active, sending the cortex images, sounds, and other sensations that fill our dreams.

The pineal gland, located within the brain’s two hemispheres, receives signals from the SCN and increases production of the hormone melatonin, which helps put you to sleep once the lights go down. People who have lost their sight and cannot coordinate their natural wake-sleep cycle using natural light can stabilize their sleep patterns by taking small amounts of melatonin at the same time each day. Scientists 36 MHL JANUARY 2020

believe that peaks and valleys of melatonin over time are important for matching the bodyâ&#x20AC;&#x2122;s circadian rhythm to the external cycle of light and darkness.

The basal forebrain, near the front and bottom of the brain, also promotes sleep and wakefulness, while part of the midbrain acts as an arousal system. Release of adenosine (a chemical by-product of cellular energy consumption) from cells in the basal forebrain and probably other regions supports your sleep drive. Caffeine counCome to Milwaukee Catholic annual â&#x20AC;&#x153;Spring into Wellnessâ&#x20AC;? Health teracts sleepiness by blocking the Home actionsfor ofour adenosine.

Fair Thursday,an March 16th from 10 am - 3 involved pm at 2462 N. Prospectemotions, Avenue. beThe Theonamygdala, almond-shaped structure in processing event increasingly includes freeactive healthduring screenings comes REM such sleep.as blood pressure checks, diabetes testing, cholesterol Sleep Stages pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie more! rapid Contact Cardinale at 414.220.3216 There are two basicbags, typesand of sleep: eyeLinda movement (REM) sleep and non-or REM sleep (which has three different stages).

Each is linked to specific brain waves lcardinale@milwaukeecatholichome.org to learn more. and neuronal activity. You cycle through all stages of non-REM and REM sleep several times during a typical night, with increasingly longer, deeper REM periods occurring toward morning.

Stage 1 non-REM sleep is the changeover from wakefulness to sleep. During this short period (lasting several minutes) of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax with occasional twitches. Your brain waves begin to slow from their daytime wakefulness patterns.

Stage 2 non-REM sleep is a period of light sleep before you enter deeper sleep.

Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops and eye movements stop. Brain wave activity slows but is marked by brief bursts of electrical activity. You spend more of your repeated sleep cycles in stage 2 sleep than in other sleep stages.

Stage 3 non-REM sleep is the period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed and it may be difficult to awaken you. Brain waves become even slower.

REM sleep first occurs about 90 minutes after falling asleep. Your eyes move rapidly from side to side behind closed eyelids. Mixed frequency brain wave activity becomes closer to that seen in wakefulness. Your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. Your arm and leg muscles become temporarily paralyzed, which prevents you from acting out your dreams. As you age, you sleep less of your time in REM sleep.

Memory consolidation most likely requires both non-REM and REM sleep.

Sleep mechanisms Two internal biological mechanismsâ&#x20AC;&#x201C;circadian rhythm and homeostasisâ&#x20AC;&#x201C;work together to regulate when you are awake and sleep.

SENIOR<<page 30 direct a wide variety of functions from daily fluctuations in Circadian rhythms wakefulness to body temperature, metabolism, and the release of hormones. They control your Living timing of sleep and cause you to be sleepy at night and your tendency to Assisted wake in the morning withoutaangreat alarm.

Your bodyâ&#x20AC;&#x2122;s biological whichadditional is based Assisted living provides alternative for seniors whoclock, need some on a roughly 24-hour day, controls most circadian rhythms.

Circadian rhythms synhelp with medication, grooming, dressing, eating, etc. Assisted living has two options chronize with environmental cues (light, temperature) about the actual time of day, including; Residential Care Apartment Communities (RCAC), which allows seniors but they continue even in the absence of cues. to live in their own apartment, but only offers 28 hours of care, and CommunitySleep-wake homeostasis keepsortrack of This yourtype needoffor sleep. The Based Residential Care Facility CBRF. community is anhomeostatic ideal living sleep drive reminds the body to sleep after a certain time and regulates sleep intenoption for seniors who need more assistance that what can be provided by an RCAC, sity.

This sleep drive gets stronger every hour you are awake and causes you to sleepto offering care 24 hours a day, seven days a week. Assisted living communities tend longer and more deeply after a period of sleep deprivation. offer more of a residential, home-like environment, as well as provide meals, social activities, housekeeping and transportation.

Specialized Care Community There are some CBRFs that specialize in caring for one kind of illness. One of the most common is an Alzheimerâ&#x20AC;&#x2122;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.

Nursing Home This is probably the most commonly known, but often confused type of senior living option. Itâ&#x20AC;&#x2122;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.

Whether youâ&#x20AC;&#x2122;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.

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 Alzheimerâ&#x20AC;&#x2122;s/dementia care communities. .

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JANUARY MARCH2020 2017MHL MHL37 31

2020 NEW YEARS RESOLUTION IDEAS FOR SENIORS

38 MHL JANUARY 2020

Practice simple hearing loss prevention tips every day In the New Year, commit to protecting yourself from noise-induced hearing loss (NIHL). From wearing hearing protection in loud settings to limiting your exposure all together, there are plenty of simple habits that can help protect your hearing health. On our blog, you’ll find hearing loss prevention articles that can help you follow through on this resolution.

Find new ways to relax and recharge Resolving to find a bit of time each day to relax and recharge may be just the ticket next year. While relaxation feels good, it has also been shown to help the body manage a variety of conditions from insomnia and anxiety to chronic headaches and arthritis. To get this resolution underway, these seven relaxation techniques for seniors can help guide you toward a more rested and centered you.

Volunteer Volunteering is a great way to get involved with your local community and make a positive impact. Whether you lend your talents, organize a donation drive, or simply spend time with a neighbor in need, there are plenty of ways to be charitable and make a difference in 2020. Check out volunteer ideas for seniors and additional volunteer ideas that help kids on our blog.

Dance more If you need a reason to get up and move, look no further than these health benefits of dancing for seniors. Hitting the dance floor comes with a range of physical, mental, and emotional benefits, like improving your balance and boosting your heart health. Whether you’re a natural jitterbug or you think you have two left feet, these health benefits are reason enough to get your groove on in the New Year!

Laugh often This New Year’s resolution idea for seniors may sound silly, but there’s something to the saying, “laughter is the best medicine.” Research indicates that laughing can reduce stress, soothe tension, and relieve pain. Whether you resolve to watch more funny movies, attend comedy shows, or exchange silly stories with your friends and families, take the pledge to giggle your way through the New Year!

Embrace new technology Technology can certainly make life easier. If you’d like to embrace a new kind of technology in the New Year, learn about these assistive technology devices for seniors that offer flexibility, connection, and independence. From Amazon Echo to doorbell video cameras, assistive technology may be the perfect addition to your 2020 wish-list.

If you struggle to hear over the phone, a CapTel captioned telephone is another type of technology you may find useful in the New Year. These telephones for hearing loss display written captions of everything your caller says, so you can feel confident that you’re catching every word. Discover this and other benefits of captioned phone technology for hearing loss here.

Spend time outdoors This New Year’s resolution idea for seniors is all about getting outside to enjoy the natural environment. Depending on the weather in your area, perhaps you’d like to enjoy winter walks in the woods, sledding with your grandkids, or try snowshoeing. Or, wait for the warmer months when you can swim, bike, or participate in other outdoor activities for seniors. Spending more time outdoors can help boost your mood, concentration, and overall health in the New Year.

Try a new workout app Fitness apps for seniors make it easy and fun to get into an exercise routine that will stick with you long after the holidays have passed. From delivering helpful motivation to tracking the progress toward your goals, you can find customized assistance through free and low-cost workout apps on your smartphone or tablet. Before you begin, be sure to check with your doctor to make sure the exercise you have chosen is right for you.

Cultivate your social connections Maintaining social relationships is good for our health and emotional wellbeing. Consider cultivating existing social connections in your life and build upon new ones in the New Year.

Follow these four social wellness tips for seniors for helpful ideas.

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

compassion and willingness

I THINK ITS DEMENTIA WHAT CAN WE DO? Here’s a what-if scenario. What if, when you woke up this morning, you sat up, put both feet on the floor, and had to remind yourself again today, that you have dementia? And you hate it. What a devastating realization!

Now, what if that person wasn’t you but a loved one: your mom, dad, husband, wife or another family member? What if they felt that way every morning, what can you do to help them…not to hate it? Put yourself in their place and start working on a solution – to ease the transition.

During the holidays families and friends spend time together and begin to notice things aren’t the way they used to be. Mom’s famous cookies don’t taste the same or dad is more unkempt or repeating just about everything that he says. Maybe you have a care giver situation and they are becoming exhausted with caring for their spouse.

You can see the strain in the their face but you also see the love that says they will just keep on caring because that’s what they promised each other. What can you do to help?

It can be hard to realize that the roles have changed…Parents keep families together, share traditions, support our wild schemes, and are generally stable and able to care for themselves. We thrive in our world of all is well… until things change.

Now what? Where can you turn for help?

The first suggestion is to learn about the disease by talking to professionals, reading about it or attending a Dementia Support Group. Suggest that a doctor visit would be beneficial and offer to go along to discuss some concerns. Use the results of that appointment to address any needed changes.

Dementia is a disease that slowly erodes reality and makes day to day living more and more difficult. It changes the familiar into the unknown. Talking louder or firmer to someone with dementia doesn’t help to clear up the problem. We need to adjust how we communicate and tailor our answers in a way they can understand.

By changing how you give them information, you are accepting their disability and showing compassion and understanding of their condition. Their brain doesn’t work like it used to its’s a rolling sea of confusion most of the time. They aren’t being difficult on purpose. They’re trying to keep up, but their brains just can’t hold onto all the information that gets thrown at them. They’re doing the best they can with what they have to work with.

Compassion and a willingness to be present are what can make the difference and your support and assistance provides respect in a caring way.

Tudor Oaks Senior Living Community offers a Dementia Support Group the 2nd Tuesday of each month at 6:30 pm. Care givers and family members are Welcome!

Call 414-529-0100 and ask for Chaplain Michelle Peterson or Judy Radish for more information about the group and Dementia Support.

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THE GOAL OF A RETIREMENT COMMUNITY

A HEALTHY BODY, MIND AND SPIRIT Many people delay the decision to move to a retirement community due to misconceptions or fear. They often regret not making the decision to move sooner; when they were healthier, more involved, or did not realize how lonely they were and the reasons go on and on. Regret is undesirable in all times of life; retirement decisions are no different.

The many activities and daily interactions with friends and neighbors offer a dynamic and stimulating environment.

Residents freely share their thoughts about retirement living in general and the choices available to them. As you read through this article, look for the comfort, freedom and peace of mind that come from making informed choices.

“Statistics show that retirement community residents live healthier and longer lives than those living alone.” That doesn’t sound like rocket science; we need people. A resident commented, “If I knew how many of my friends lived here, I would have moved in years ago.” As one resident says, “I have to admit, it was lonely sometimes at home, now there is always something enjoyable to do.” Whether you want to participate in all of the social activities and outings or read a good book in the quiet of your apartment, the choice is yours.

“I love telling stories and reminiscing but it’s not always easy when they’re thirty years younger than me,” remarks a resident.

A retirement community, by its very nature, allows people to interact with people their own age affording greater empathy and identification. Memories and recollections are complimented when two people can truly share the depth and breathe of events.

Somewhat tongue-in-cheek yet true, is the adage that retirement communities provide a “constant reservoir of friends.” “I never have to worry about home upkeep or shoveling again,” said a smiling resident. Now you can choose what you would like to spend time doing: cooking in your apartment, patio gardening, traveling, learning to paint or play the piano; all of the things you never felt you had time to do before. The choice is yours.

Keeping the mind, body and spirit healthy is the goal of many retirement communities. “When I moved here, it was very impressive to see how many care about my wellbeing,” a resident reported. Your choice of personal wellness goals are supported by a retirement community’s team who are all rooting for you. “Wellness programs” are growing initiatives in retirement communities to ensure balance, increased strength and awareness of changes.

Many retirement communities provide a spiritual component through pastoral visits or Sunday services that keep your hope and faith strong through all times of life.

Retirement communities offer various forms of financial protections like “life care” or “endowments” that protect your financial future regardless of your health.

A “life care” type contract also provides the potential for tax deductions for prepaid medical expenses. If you don’t feel the need for long term health care coverage, many communities offer rental programs, so again the choice is yours as to which option works best for you.

“When my wife had her stroke, it was so convenient to visit her several times a day. I couldn’t do that if I had to drive each way,” commented a resident. Should a care need arise, retirement communities can provide professional and caring services, all in the comfort of your “community.”

The choice is yours regarding your lifestyle and many elements need to be considered in making your decision. Should you decide that a retirement community is right for you, there are many elements, such as the ones listed here, that need to be considered and weighed, so that you can feel confident about your choice.

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Kensington has spacious and comfortable private & semi private rooms like it’s your home away from home.

Residents can enjoy art, music, games, outings, pet visits, social gatherings, exercise sessions, and more.

ra Cpaelrlsfoonal tour

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nutrients you need as you age

CHOOSING HEALTHY MEALS AS YOU GET OLDER Making healthy food choices is a smart thing to do—no matter how old you are!

Your body changes through your 60s, 70s, 80s, and beyond. Food provides nutrients you need as you age. Use these tips to choose foods for better health at each stage of life.

1. Drink plenty of liquids With age, you may lose some of your sense of thirst. Drink water often. Low-fat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Learn which liquids are better choices.

Living longer. Living healthier? infographic icon. Click through for full text.

Read and share this infographic to get information and tips about living longer and healthier.

2. Make eating a social event Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing.

3. Plan healthy meals Find trusted nutrition information from ChooseMyPlate.gov and the National Institute on Aging. Get advice on what to eat, how much to eat, and which foods to choose, all based on the Dietary Guidelines for Americans. Find sensible, flexible ways to choose and prepare tasty meals so you can eat foods you need.

4. Know how much to eat Learn to recognize how much to eat so you can control portion size. When eating out, pack part of your meal to eat later. One restaurant dish might be enough for two meals or more.

5. Vary your vegetablesMan holding a box of lettuce, tomatoes, carrots, and beets Include a variety of different colored vegetables to brighten your plate. Most vegetables are a low-calorie source of nutrients. Vegetables are also a good source of fiber.

6. Eat for your teeth and gums Diet and exercise: Choices today for a healthier tomorrow infographic icon. Click through for full text. Read and share this infographic to learn more about lifestyle changes you can make today for healthier aging.

Many people find that their teeth and gums change as they age. People with dental problems sometimes find it hard to chew fruits, vegetables, or meats. Don’t miss out on needed nutrients! Eating softer foods can help. Try cooked or canned foods like unsweetened fruit, low-sodium soups, or canned tuna.

7. Use herbs and spices Foods may seem to lose their flavor as you age. If favorite dishes taste different, it may not be the cook! Maybe your sense of smell, sense of taste, or both have changed. Medicines may also change how foods taste. Add flavor to your meals with herbs and spices.

8. Keep food safe Don’t take a chance with your health. A food-related illness can be life threatening

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42 MHL JANUARY 2020

for an older person. Throw out food that might not be safe. Avoid certain foods that are always risky for an older person, such as unpasteurized dairy foods. Other foods can be harmful to you when they are raw or undercooked, such as eggs, sprouts, fish, shellfish, meat, or poultry.

9. Read the Nutrition Facts label Make the right choices when buying food. Pay attention to important nutrients to know as well as calories, fats, sodium, and the rest of the Nutrition Facts label.

Ask your doctor if there are ingredients and nutrients you might need to limit or to increase.

10. Ask your doctor about vitamins or supplements Food is the best way to get nutrients you need. Should you take vitamins or other pills or powders with herbs and minerals? These are called dietary supplements. Your doctor will know if you need them. More may not be better. Some can interfere with

Celebrate a wonderful life by continuing to live it!

MYTH <<page 11 - If you are overweight, losing body fat through good nutrition and exercise is the most powerful fertility treatment (leptin function is restored).

- Note that losing too much body fat (endurance athletes, anorexia) can cause fertility problems as well, since some body fat is needed for leptin to function properly.

MYTH 5: Having a beer belly is nothing to worry about.

Men who sport a â&#x20AC;&#x153;beer bellyâ&#x20AC;? are often under the illusion that, because itâ&#x20AC;&#x2122;s rockhard and not flabby, itâ&#x20AC;&#x2122;s not a health concern. They couldnâ&#x20AC;&#x2122;t be more wrong. Thereâ&#x20AC;&#x2122;s a health nightmare brewing underneath the rock-hard exterior of a beer belly: - Beer belly is caused by increased fat around the internal organs of your abdomen, the worst type of fat you can have for your health.

- Beer-belly abdominal fat is a source of long-term inflammation, which is one of the causes of diseases like high blood pressure, diabetes, heart disease and cancer.

- Abdominal fat lowers testosterone by secreting an enzyme called aromatase, which converts testosterone into estrogen. The beer belly is far from a sign of manliness. Itâ&#x20AC;&#x2122;s a testosterone-devouring, estrogen-producing health killer.

Readers -- Do (or did!) you believe in any of the myths mentioned above? Do you use a scale to keep track of your weight-loss progress? Do you avoid saturated fats in your diet? Leave a comment below and let us know.

Chris Hardy, D.O., M.P.H., CSCS, is the author of Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Genetic Potential. He is a public-health physician, personal trainer, mountain biker, rock climber and guitarist. His passion is communicating science-based lifestyle information and recommendations in an easy-to-understand manner to empower the public in the fight against preventable chronic disease.

This piece originally appeared on LIVESTRONG.COM.

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WATER<<page 13

DOES INTENSIVE BLOOD PRESSURE CONTROL REDUCE DEMENTIA?

conclusive scientific evidence that drinking large amounts of water helps prevent even kidney stones, urinary tract infections, or bladder cancer. And even if fluids might help, itâ&#x20AC;&#x2122;s not clear that you need eight glasses a day. Some studies found a lower risk of bladder cancer in men who drank only about six glasses a day. But other studies found no benefit.

As a physician, I certainly would not advise someone who has had kidney stones to dehydrate themselves. But nor do I advise them to drink volumes and volumes of liquid.

Q: Can drinking water help people lose weight?

A: Certainly if you fill your stomach with water, satiety may be reached earlier. But it is not scientifically proven that drinking a lot of water helps dieting. Barbara Rolls of Pennsylvania State University found that it might help if water is incorporated in the foodâ&#x20AC;&#x201D;if you turned a casserole into a soup, for exampleâ&#x20AC;&#x201D;but not if you just drink a glass of water.

Q: Can water help prevent constipation?

A: There is no conclusive scientific evidence that it helps constipation. There is no good evidence that the water that one drinks is excreted with the stool rather than absorbed from the gut.

But I would not be dogmatic that.did Some have said to me, â&#x20AC;&#x153;Dr. Valtin, Intensive lowering of blood about pressure not people significantly reduce dementia risk when I drink a lot I feel better, my migraine headaches are less, my bowel movements but did have a measurable impact on mild cognitive impairment (MCI), accordare better,â&#x20AC;? and so on. If water works you,the

by Systolic all meansBlood keep itPressure up, provided you ing to the final, peer-reviewed resultsfor from Intervenrealize that even plain water is potentially harmful. tion Trial (SPRINT) Memory and Cognition in Decreased Hypertension (SPRINT Q: How? MIND).

SPRINT MIND secondary results are the first to show an intervention that A: Too much can cause water intoxication. When the amount of water we take significantly reduces the occurrence of MCI, which is a well-established precursor in cannot be excreted by the body, the body retains water. That dilutes one of the of dementia. The results were reported Jan. 28, 2019 in the Journal of the American important elements of blood, which is sodium.

Medical Association. SPRINT MIND was an integral aspect of the initial design When the sodium concentration in blood goes down, water moves into the cells. for SPRINT, a large, randomized clinical trial of intensive blood pressure lowering Most cells in the body can tolerate thatâ&#x20AC;&#x201D;they swell. But brain cells tolerate it very on cardiovascular and renal disease; both were funded by the National Institutes of poorly because they cannot expand against the skull. That causes neurological Health. symptoms like headaches, confusion, and often seizures. It can even result in death. â&#x20AC;&#x153;Dementia continues to be a large public health challenge, and based on the priQ: Arenâ&#x20AC;&#x2122;t those deaths rare? mary oftheyâ&#x20AC;&#x2122;re this study, we still have yet to find an intervention strategy proven A: results Yes, but terribly tragic when they occur.

About a year ago there wastoa reduce the risk of dementia,â&#x20AC;? said Richard J. Hodes, M.D., director of the National water drinking contest on a radio station in California. And a young woman drank Institute Aging (NIA), part of NIH and the lead institute on Alzheimerâ&#x20AC;&#x2122;s research. herself toondeath. â&#x20AC;&#x153;Nevertheless, thewater secondary showing that intensive lowering of blood presQ: How much wouldresults that take? sureA:may reduce risk for MCI, a known risk factorBut foritdementia, gives us enormous. additional It usually involves large amountsâ&#x20AC;&#x201D;gallons. doesnâ&#x20AC;&#x2122;t have to be avenues to explore on the path to prevention.â&#x20AC;?

For example, in a contest, the excitement may cause the secretion of whatâ&#x20AC;&#x2122;s called is a condition in which people have more difficulty withexcreting cognition,water. thinking, theMCI antidiuretic hormone, which prevents the kidneys from The remembering, and reasoning, than normal for people their age.

Dementia is a more California woman drank only about two gallons. severe form of loss in cognitive functions thataninterferes with daily life.

Water intoxication occurs when thereâ&#x20AC;&#x2122;s imbalance between theAlzheimerâ&#x20AC;&#x2122;s amount we disease is the most common type of dementia.

High blood pressure, or drink and what the kidneys can excrete. If the kidneys are stimulated tohypertension, reabsorb too is very then common the age of 50 andstarts. a leading risk factor for heart much, waterin is persons retained over and water intoxication disease, stroke, kidney failure, and a growing body of research suggests that it may Q: Can it happen to athletes? increase riskFor foradementia in life. athletesâ&#x20AC;&#x201D;mainly marathonersâ&#x20AC;&#x201D;were told to A: Yes. long time,later endurance Thewhenever participants SPRINT were adults 50 years older at high for cardrink theyincan.

Drink, drink, drink. And someand marathoners drankrisk themselves diovascular disease. Results of itâ&#x20AC;&#x2122;s the not SPRINT trial, which ended early, showed into water intoxication.

Again, necessarily that they drink so much, as that that intensive blood pressureexcited control, a systolic blood pressure theyâ&#x20AC;&#x2122;re simultaneously andi.e., stressed, so the kidneys retaintarget water.of less than Are people to worry about becoming dehydrated?

120Q:mmHg (<120right mmHg), compared to a standard target of less than 140 mmHg A: People heardcardiovascular that once youâ&#x20AC;&#x2122;re thirsty, can mortality. already beBetween dangerously (<140 mmHg),have reduced events and you overall Nodehydrated. baloney. vember 2010Thatâ&#x20AC;&#x2122;s and March 2013 more than 9,300 participants were randomized to the firstgroups line ofwith defense is the antidiuretic The twoThe target nearlyagainst 4,700 dehydration in each group.

In August 2015,hormone. the SPRINT moment bloodafter becomes slightly the the antidiuretic hormone effects reabsorbs trial was our stopped 3.3 years of concentrated, treatment when major beneficial of more water frompressure the kidneys and returns to the blood. intensive blood management on itmortality and cardiovascular disease were Copyright 2008 SPI, Reprinted/Adapted Nutrition Action Health Letter, discovered.

Assessment for development offrom dementia and MCI continued for the1875 full Connecticut planned five Ave., years.N.W., Suite 300, Washington, D.C. 20009-5728.

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significant difference between standard and intensive treatment in the proportion of participants that were diagnosed with dementia. The study, however, had fewer cases of dementia than expected. Nevertheless, the secondary results suggested that the intensiveST. treatment reduced the risk of MCI and combined risk of MCI and JOHNâ&#x20AC;&#x2122;S MANOR ST.the MARYâ&#x20AC;&#x2122;S MANOR Avenue Avenue outcomes, dementia. Due812 to Marquette the success of the SPRINT trial on1313 theMissouri cardiovascular South Milwaukee 762-2511 South Milwaukee 762-8026 the study intervention was stopped early; as a result, participants were treated for a email: ellen@clcel.com website: www.stjohns-marysmanors.com shorter period than originally planned. The authors concluded that the shorter time and the unexpected fewer cases of dementia may have made it difficult to determine the role of intensive blood pressure control on dementia.

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For more information or to RSVP to an event,MARCH contact our 2017 MHL 47 community at 262-781-6930 JANUARY 2020 MHL 45

our bodies must be in balance

RESTORE YOUR BODY There is a lot of talk about what to do to repair our body when we become sick and every advertisement seems to be pushing a new diet product to make us feel better.

It can be very difficult to sift through all the information and find what works for us.

Will the “healthy diet” that works for my best friend work for me? What if we are already plagued with chronic ailments, like arthritis?

What we can do is listen to our bodies and figure out what makes us feel healthy.

Our bodies must be in balance in order to resist disease. The blood pH to be healthy needs to stay between 7.35 and 7.45. In order to maintain this pH, the blood will push acidic waste into the body tissues. The typical Western diet includes meats, fish, dairy, processed foods, sugar, alcohol, and caffeinated drinks, which all contribute to one’s body becoming too acidic. As we age, the acid in the body can lead to stiffness and deterioration of our muscles and joints. This can be especially problematic for people with arthritis.

46 MHLJANUARY 2020

In order to restore our bodies to the optimum pH level, we need to balance out the acidic condition with alkaline foods. Here are some easy alkaline food choices: Fresh Fruit: Apples, grapes, lemons, limes, papayas, pears, melons, avocados, berries, cherries, figs, raisins, kiwi, and dates Fresh Vegetables: Fresh salads, raw spinach, broccoli, parsley, garlic, wheat grass, barley grass, asparagus, carrots, cucumbers, lettuce, onions, celery, okra, squash, corn, and peas Nuts, Seeds, and Oils: Almonds, chestnuts, hazelnuts, brazil nuts, coconuts, pine nuts, olive oil, canola oil, flax seed oil, and avocado oil Beverages: Herbal teas, green tea, ginger tea, soy milk, vegetable juices, and water with lemon or lime Sweeteners: Maple syrup, rice syrup, raw honey, and raw sugar.

If you already are prone to muscle stiffness because of arthritis, you can take some of your food choices a step further.

Apple Cider Vinegar: According to the book, “Apple Cider Vinegar” by Paul and Patricia Bragg, arthritic pain sufferers who took an apple cider vinegar and honey cocktail three times a day for several months reported that the pain was completely gone from their joints.

Pineapple: Pineapple possesses powerful anti-inflammatory properties, which can ease the pain of arthritis.

Turmeric: Turmeric is also known for it’s anti-inflammatory effect.

Cinnamon and Honey: Many Arthritis sufferers have found much relief from their aches and pains by drinking a cup of hot water with two spoons of honey and a teaspoon of cinnamon in the morning and evening.

Almonds: Almonds are a great source of magnesium, which is an essential mineral that helps relax our muscles.

This article is fuel for thought and not intended to substitute for medical advice or treatment.

-- Lynn Grzona contributed to this article.

EYE <<page 9 eye) are a common cause of poor vision (blurriness, glare, difficulty seeing at night, etc.). “Surgery to remove cataracts, however, can dramatically decrease the risk of falling. In one study of people age 50-plus, removing cataracts decreased their risk of falling by up to 78 percent. Another study revealed a significant reduction in the incidence of hip fractures in the year following cataract removal (16 to 23 percent depending on the severity of the cataract),” states Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard and Johns Hopkins and a popular continuing education lecturer for local optometrists. “These statistics are important to note because, of the approximately 1,000 hip fractures that occur in the U.S. each day, 18% are caused by visual impairment. And, when falls lead to hip fractures: only 25% of patients make a full recovery, 50% subsequently need a cane or walker, 40% require nursing home care, and 24% of those over age 50 die within 12 months due to complications.”

7. Taking care of your vision may prevent needless suffering and loss of independence. For example, a Japanese study noted that cataract treatment significantly improved functioning in people previously diagnosed with cognitive impairment.

“Cataract removal, low vision aids, and other vision improvements are sometimes seen as working miraculous cures on patients mislabeled as confused, depressed or having dementia. Often, these people weren’t in need of a ‘miracle,’ institutionalization or other drastic measures. The problem was just that they just couldn’t see well,” explains Michael Raciti, MD, an ophthalmologist who has volunteered time to teach eye surgery techniques to doctors-in-training. “Independence is a good measure for quality of life; and having good vision enables people to live independently much longer.”

8. “Maintaining good vision is an investment for your future. Age-related vision impairment is a leading cause of disability (second to arthritis) and nursing home placement creating increased expenses for patients, Medicare, insurance companies, and society, in terms of doctor visits, special transportation, medical supplies and services,” says David Scheidt, OD, past president of the Milwaukee Optometric Society. Vision loss also takes physical and psychological tolls. Common problems you may have recognized in your own vision-impaired friends and relatives include: an increase in injuries, falls and car accidents; difficulty carrying out tasks (cleaning, shopping, reading, watching TV, etc.); deterioration of health (other problems become worse as it is more difficult to see to take medications, exercise, do simple hygiene tasks, prepare food, etc.); social issues (withdrawal, depression, isolation, anger, fear, etc.); and loss of freedom (inability to drive, work, do hobbies, etc.).

“Scheduling regular eye check-ups today can help avoid these costs and suffering for tomorrow. And, if your symptoms and exam results meet the proper criteria, Medicare, Medicaid, and most insurance plans will often pay for a majority of your treatment,” adds Scheidt.

9. Many conditions (like glaucoma) may not offer early warning signs or are masked by the healthy eye’s ability to compensate. The only way to definitively know if you have an eye disease is to schedule a comprehensive dilated eye exam every two years, especially after age 40. If you don’t, undiagnosed and untreated conditions (like macular degeneration, cataracts and diabetes) may slowly be stealing your vision without you realizing it.

10. Scheduling regular eye appointments and receiving prompt treatment when necessary can protect and preserve your sight from permanent damage or loss to conditions like glaucoma, diabetes and macular degeneration (AMD). Advances in ophthalmology continually enhance the ability to protect patients’ vision. “In our own practice, we now have OCT laser scanners that can painlessly detect and track sight-threatening conditions in just minutes. Our ECP and SLT laser equipment can often reduce or eliminate the need for glaucoma drops. Revolutionary medication injection treatments can markedly protect and sometimes even improve vision in patients with macular degeneration and diabetic eye disease. And, advanced surgery techniques enable most patients to have their cataracts removed and replaced with an implant within 15-20 minutes and back home resuming normal activities within hours. But none of these advances matter if you don’t schedule regular eye exams to take advantage of them,” says Freedman.

Keep the above information in mind the next time you are wondering whether or not you should schedule an eye exam or follow your doctor’s recommendations for undergoing a procedure or using an eye medication. In fact, you may want to start the New Year right with an appointment to check and protect your sight.

Free Booklets & Information The physicians quoted above are partners at Eye Care Specialists, a leading ophthalmology practice that provides medical, surgical and laser care to more than 185,000 Wisconsinites. They are dedicated to the diagnosis and treatment of cataracts, glaucoma, diabetic eye disease, and macular degeneration; and have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies or to schedule an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Avenue. They also offer eye care information at www.eyecarespecialists.net.

E NRICHING

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“Mute” the worries of

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and all the other concerns of home ownership Enjoy lunch & a tour of Alexian Village 9301 N. 76 Street, Milwaukee, WI 53223

(414) 355-9300

JANUARY 2020MHL 47

5

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Kloss, Audiologist at Midwest Audiology Center, LLC in Greenfield, WI. ds from hearing aid salespeople. the hearing aids off you a hearing However, Hewill canstill behave reached atloss.

4818 S. 76thwaiting St., Suite 3, Greenfield, WI 53220. gazine aids. aids Many earing or hearing devicesShop from magazine ads ads for hearing “devices” around. too long to start wearing hearing aids can have negative Telephone 414-281-8300 • effects.

Website: www.midwestaudiology.com Dr. Kloss has been an Audiologist in the Milwaukee Area for 28 years. owever, some hat make outrageous claimsaid about It issalespeople. a how goodwell ideathese to shop around when looking to buy a hearing aid so Several studies have Email: shown that an untreated loss S. (not76th wearing ads from hearing midwestaudiology@att.net He can be reachedhearing at 4818 St., Suite 3, Greenfield, WI 53220. ids you. and/or a or aiddevices or device purchase that from youyou can compare hearing aids when a hearing loss is 414-281-8300 detected) can result• inWebsite: increased www.midwestaudiology.com hearing Any aids hearing or hearing magazine adsprices and services. Most providers now have a Telephone Initial consults are free of charge. tllthat can get most likely be a wasteclaims of your timehow andwell money. website where youthese can look up their services or search for company anxiety, depression, memory and may also be a risk factor for that make outrageous about Email:loss, midwestaudiology@att.net nts are good, a company that you feel comfortable with and ask them for you. Any hearing aid orreviews. device Find you purchase Alzheimer’s Disease and Dementia. diologist sort Initial consults areexperience. free of charge. will most likely be a waste oflots your and money. of time questions about the hearing aids they offer and what they think No two people are going to have the same would be best for you.

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

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

Call your insurance company to check your benefits.

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

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

6

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