July 2011 Modern Health and Living

Page 1

MHL

HEALTHWISC | JULY 2011 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

MIND BODY MEDICINE Mind-body practices focus on the interactions among the brain, mind, body, and behavior...(page 21)

Complementary Health Feature

Strong Nutrition to Fuel Fitness Senior Summer Moving

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

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February 2011 Note I believe the more active you are the longer you’ll live.

Summer is here! I just to love thethings time of everybody a This month I wanted start offyear withwhen new and modern makes changes. mad dash to the garden centers. I do believe plants nourish us in so many Startingways. with the QR code. Get your cell out and scan theI code the different Herbs in particular are phones a favorite of mine. find on their front and enjoy our new updated website. If you don’t have the phone that medicinal purposes fascinating and I appreciate the flavors they bring to scans, no problem, justnoticing go to www.modernhealthandliving.com as the findlocal even cooking. I’ve also been more people taking advantage of parks. in shape be as simple as taking your dog for a walk, moreGetting information about can healthy living. playing with children or taking a walk withusyour sureBIG to I am veryyour pleased that you’ve decided to join this neighbor. month. ThisBe is our properly supervise those who handle fireworks as well. Health We have packed soweather much up-to-date information into I have Awareness been tryingissue. to enjoy the beautiful and needless to say my these pages that this issue is just bursting with health! We have something for kids could not be happier with this weather. My daughter, every morning, menup andand women all favorite ages. Weyellow contactfinches. local health professionals every month wakes feedsofher I amarestill rollerblading everyday, playing volleyball twoThey nightsarea keenly week and thankful that many have contributed to this issue. andaware running the kids aroundfortothis baseball, summer camps andin other of health concerns region soccer, (very important). We stay touch local events. Our lives can become chaotic but it Iisthink still important to remain with them so they can stay in touch with you. you’ll find something active not only for phyical fitness but to keep our minds healthy as well. here that canand helpour youAnnual lead a healthier life. We hope that you share special Another July Complementary Medicine issue hasthis arrived. andarticles family,helpful. too. Weissue hopewith youfriends find the I personally believe that combining traditional medicine Speakmedicine ing of famwith ily, I alternative try to keep m ine activeisththe roubest ghouway t theto se take cold care montof hs. your This why athis on both subjects. We think Myhealth. children are is taking Taepaper Kwonhas Do articles class 4 times a week. I encourage you youtoshould learn about eachkeep so you can choose which social. is the best option try and to find something children active its for you your family. to It seemsyour to me that in this and town thereWheather is an ever gymnastics, dance, sport or just running around in circles, staying active keeps expanding awareness of the benefits of complementary medicine. I think body andgive mind healthy developing. thisthe issue will you a fewand answers to your questions. To To ourus senior readers, I haveBowl put a special and independence feature adults with Super Sundayhealth and myself hosting the monthly for Bunco you. I get encourage youequals to really watch take the together this food, food the and heat even this moresummer food. It’sand so important necessary to keep you safe andtohealthy. keep precautions ourself might be time get thathave gym contributed membership to or this start Itowould like toactive, thank so allitthe professionals who walking the malls again. Stay active!!! I hope you have a wonderful February issue and YOU, our readers for staying in touch with us. Have a safe and and will touch base again in March healthy July! -Amanda Lewis -Amanda Lewis

MHL

MODERN HEALTH AND

February 2011 EDITION JULY 2011 EDITION

HEALTHWISC | JULY 2011

FREE PUBLICATION

Est 1992

LIVING

MIND BODY MEDICINE Mind-body practices focus on the interactions among the brain, mind, body, and behavior...(page 21)

Complementary Health Feature

Strong Nutrition to Fuel Fitness Senior Summer Moving

FOOT PAIN?

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Berkeley Wellness Letter, John Hopkins Medical Letter, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Wheaton Fransician, 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, Active Care Rehab, Interfaith Older Adult Services, Jewish Family Services, Lau-reate Group, Alzheimer Association, Tudor Oaks, Luther Haven, HealthWise Chiropractic, Green-square Center for the Healing Arts, Midwest Audiology Integrative Family Wellness Center Social Security Offices and American Camp Association For information on advertising or to submit articles call, fax or email 414-659-6705 or 608-2376000, 6000, email:email: info@lewismediagroup.com. info@lewismediagroup.com. Subscriptions are $20 per year. Thanks for reading HealthWisc. HealthWisc 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 intended to replace the knowledge or diagnosis of your doctor. We adviseseeing seeingaaphysician physician whenever aever health problem arises requiring an expert’s care. a health problem arises requiring an expert’s care. Special Thanks! To all the local professionals that provide us with articles containing new informa-tion and keeping all our readers informed of the latest in healthy living. thanks

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A GUIDE TO HEALTHY LIVING FOR MEN, WOME N, CHILDREN AND SENIOR S

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Lewis Media Group Lewis Media Group Amanda Lewis Amanda Lewis Malberry Media Malberry Media Marlys Lewis Marlys Lewis JerryJerry Kornowski Kornowski Marlys Metzger Marlys Metzger BarryBarry Lewis Lewis

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In-home and on location appointments: Call today 262-241-3668 JULY 2011 HEALTHWISC MHL

BUYING

Organic

ON A BUDGET

With soaring gas prices, people are watching what they spend on everything, including groceries. Organic food is often more expensive than conventionally grown food, but some value its claimed “health benefits”. With farmers markets opening up in the summertime, we get plenty of selections. What does it mean to be “Organic”? It’s important to note organic food is more labor intensive since the farmers do not use pesticides, chemical fertilizers or drugs. Organic certification is also expensive and many small farmers cannot afford that cost. Choosing the right foods So what organic items are worth exploring? Remember that organic doesn’t always mean healthy. Some organic items are high in fat and sugar – just like their conventional counterparts! As for which foods are a better value, the Environmental Working Group and Consumer Reports recommend the following:

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Bananas, kiwis, mangoes, papayas, pineapples, oranges

Celery, potatoes, spinach, bell peppers, lettuce, tomatoes, green beans

Asparagus, avocados, Brussels sprouts, broccoli, cauliflower, sweet corn, onions, sweet peas

Beef, pork, poultry, eggs, dairy products

Seafood

Baby food

Processed foods (chips, pasta, etc.), cleaning products, cosmetics

Sources: “Eating Between the Lines,” Environmental Working Group and Consumer Reports

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You’d be surprised to learn that where you get organic foods makes a difference in its price. Here are some tips for keeping the cost of organic foods within your budget. • Shop at farmers’ markets. Often times you will find organic items for less. Even though their produce may not have the certified organic label, they still may be grown “organically”. • Prioritize your shopping list. Purchase the organic versions of the foods you eat most often and are the highest in pesticides. According to the Environmental Workorganic>>page 5

MHL HEALTHWISC JULY 2011

KNEE PAIN HOW FEET PUT A TWIST ON THE KNEE

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What causes it? Knee pain is a very common complaint and has many different causes. Some of the more common diagnoses you may be given include: arthritis, ligament injury or tear, cartilage (meniscus) tear, patellar tendonitis, patellofemoral pain syndrome and bursitis. All of these conditions involve pain in one or both of your knees. Some are a result of direct trauma or injury, and some can be the result of long standing wear and tear. Some involve pain that is made worse by squatting, kneeling, sitting with your knees bent, and rising after long periods of sitting. Is my knee pain related to my feet? In many cases, yes. Your feet are the foundation for every step you take. Problems with the function of your feet can have repercussions that are felt all the way up, including your knees, back and hips. Excessive pronation (or flattening of the arches) is the biomechanical problem most often cited as being associated with lower limb injury. Try this experiment to illustrate this point. Stand with your shoes off and feet flat on the ground. Note the position of your kneecaps. Now turn your feet inwards so that you are standing on the outside of your feet. What happened to your knees? They actually point more outwards. The presence or absence of a good arch in your feet puts a different twist on your knees! Let your feet flatten again and notice that your kneecaps move back to the inside. knee>>page 17

organic<<page 4 ing Group, a nonprofit organization that analyzes the results of government pesticide testing, the following fruits and vegetables have the highest pesticide levels on average: apples, bell peppers, carrots, celery, cherries, kale, lettuce, nectarines, peaches, pears, imported grapes, strawberries. • Join a food co-op. Co-ops typically offer lower prices to members. • Join a Community Supported Agriculture (CSA) farm where individuals and families can purchase “shares” of produce in bulk, directly from a local farm. • Buy “in season” – fruits and vegetables are cheapest and freshest when they are in season. • Shop around – compare prices of all organic items at the grocery store, the farmers market and any other venue. • Shop sales and house brands – all food items that are labeled “organic” must follow the same regulations and processing. So the organic house brand may be a better buy. • Clip coupons • Shop online – if you can’t find what you are looking for in the stores, try shopping online. • Buy in bulk and freeze. • Grow your own – try your hand at growing your own fruits and vegetables. That is about as fresh and pesticide free as it gets! Colleen Kristbaum, MS, RD, CD, is the Director of Clinical Nutrition/Diabetes Management for Wheaton Franciscan Healthcare in Southeast Wisconsin.

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“It was time for me to do something for ME. In my first camp I lost 10lbs, one pant size, have more energy and am stronger than before. I think the instructors are great and I have truly enjoyed the Boot Camp experience,” www.lakeshorebootcamps.com | email: lakeshorebootcamps@formandfitness.com JULY 2011 HEALTHWISC MHL

Who Knew?

IS THIS BETTER THAN THAT? David Schardt Nutrition Action Healthletter Decisions, decisions. What we eat often comes down to weighing whether A is better than B. Fried or baked? Butter or margarine? White meat or dark? Organic or conventional? Name-brand or generic? Is Krill oil better than regular fish oil? Krill oil is “a slam dunk winner over fish oil,” claims Joseph Mercola’s popular Web site mercola.com (where, not surprisingly, you can buy krill oil). Bayer, which owns One A Day, apparently agrees. The supplement giant dove into the market this year with its Arctic Wonder Krill Oil (“Better than fish oil to support your health”). Krill are shrimp-like crustaceans that occupy a spot near the bottom of the Antarctic Ocean’s food chain. They are eaten by whales, seals, penguins, squid, and fish. Krill oil, like all fish oil, contains EPA and DHA, the two omega-3 fats that help prevent sudden cardiac arrest. “There’s some evidence that maybe 20 or 30 percent more EPA and DHA is absorbed from krill oil than from regular fish oil,” says omega-3 expert William Harris of the University of South Dakota’s School of Medicine. “But it’s not that much more to warrant krill oil’s much greater cost.” The DHA and EPA in krill oil cost at least 10 times more than the omega-3s in regular fish oil (which typically comes in regular fish oil (which typically comes from menhaden, sardines, and herring). Claims that krill oil can lower cholesterol, reduce symptoms of PMS, and relieve the discomfort of arthritis are based on studies funded by a Canadian manufacturer, Neptune Krill Oil. But krill oil lowered cholesterol only in combination with a statin drug. For those not taking a statin-like drug, krill oil was no better than a placebo. And no one else has tested the effects of krill oil on PMS and arthritis. “There’s certainly no convincing evidence that the health benefits of krill oil are superior to those of regular fish oil,” says Harris. Is krill oil better? No.

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MHL HEALTHWISC JULY 2011

Is Calcium Citrate better than calcium carbonate? “There is a difference between calcium supplements,” claims the Citracal Web site. “Citracal is made with calcium citrate. Unlike calcium carbonate (the main ingredient in many other calcium supplements), calcium citrate does not need stomach acid to be broken down.” That’s true. So if you typically take calcium on an empty stomach citrate is the way to go. “But if you take your calcium supplement with a meal, there’s no significant difference between calcium citrate pills,” notes Robert Recker, director of the Osteoporosis Research Center at Creighton University in Omaha, Nebraska. That’s true even for people who take drugs for acid reflux like Tagamet or Prilosec, which reduce stomach acid. What’s more, calcium carbonate is cheaper and less bulky. To get the same amount of calcium, you need to take twice as much citrate as carbonate. A recent analysis of past studies suggested that taking calcium supplements is linked to a slight increase in the risk of heart attacks. Until more is known, shoot for no more than the Recommended Dietary Allowance (RDA)—1,000 milligrams a day from food and supplements combined for women 50 and under and men 70 and under, and 1,200 mg a day for people older than that.

And there’s no point in taking more than 500 mg of calcium at a time, since the intestinal tract can’t efficiently absorb more than that in a single dose, says Recker. Is eating earlier in the day better than eating late? Weight Watchers and the Atkins and South Beach Diets have all told dieters to limit the food they eat at night. For generations, people have believed that food eaten when they’re less physically active is more likely to be stored as fat than burned for energy. But that’s not based on hard evidence. When researchers tracked the eating habits and body weights of more than 7,400 U.S. men and women for 10 years, for example, the percentage of their daily calories that they ate after 5 p.m. had no bearing on changes in their weight. “I know of no credible evidence that the time of day has any impact on the storage of fat,” concludes Albert Stunkard, an obesity expert at the University of Pennsylvania School of Medicine in Philadelphia. On the other hand, if you eat extra calories because you’re tired or bored or stressed (and nighttime is when you’re more likely to do that), expect those to eventually show up around your waist. Is eating earlier better? No. Is canned light tuna better than albacore? Light tuna typically has much less mercury than white (albacore) tuna. That’s because albacore is a larger, a more predatory species than skipjack tuna, which is canned as light tuna. In January, Consumer Reports magazine analyzed 42 cans and pouches of tuna purchased in the New York metropolitan area. The light tuna samples averaged 0.07 parts per million of mercury, while the albacore averaged 0.43 ppm—six times as much. The results are consistent with past surveys of canned tuna from other cities. Young children, as well as women who are pregnant or nursing or who might become pregnant within a year, should limit canned albacore tuna to no more than 1 ½ ounces a week for every 50 pounds they weigh. And they should limit canned light tuna to a total of no more than 12 ounces a week. Others can probably safely consume up to three times that much of each. If you’re willing to spend more, you can find albacore with mercury levels much closer to those of light tuna, says Michael Morrissey, director of the Oregon State University Seafood Laboratory in Corvallis. It comes from smaller, juvenile Pacific albacore that are pole- or troll-caught in the coastal waters off northern California, Oregon, and Washington state. The juveniles, which haven’t had as much time to accumulate mercury as larger albacore, average about 0.14 ppm of mercury. Northern Pacific pole- or trollcaught albacore is one of just six “Best of Best” species on the Monterey Bay Aquarium’s “Super Green” list. Green-list species are low in mercury and PCBs, rich in omega-3s, and “abundant, wellmanaged, and caught or farmed in environmentally friendly ways.” (The other five species: wildcaught Alaska salmon, farmed rainbow trout, wild-caught Pacific sardines, farmed oysters, and freshwater coho salmon farmed in inland tank systems in the United States.) Several brands of canned northern Pacific albacore— including Raincoast and Wild Planet—are available at some groceries, direct from the companies, or on Amazon. For more brands, see albatuna.com or pacificalbacore.com. Is light canned tuna better? Yes. who knew>>page 27 JULY 2011 HEALTHWISC MHL

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By Joan Pleuss, R.D., C.D.E. Depending on where you are in the human life cycle, the term “brain health” will probably bring different images to mind. Those individuals on the latter segment of the life cycle may think of Alzheimer’s disease. People in the childbearing years of the cycle may think about the development of their child’s brain. Those attending school or busy with jobs might be thinking about being able to concentrate and solve problems better. Brain health can refer to many facets of the mind. The brain is in charge of all the functions of our body. Thus, it is important to do whatever we can to keep our brain functioning at its peak capabilities. The Mediterranean diet The Mediterranean diet appears to prevent decline in cognitive function in older people and reduce the risk of mild cognitive impairment (MCI) and the progression of MCI to Alzheimer’s disease. Cognitive function is the process people use for remembering, reasoning, understanding, and using judgment. It is the ability to think and make sense out of what is seen, heard, felt, and experienced, in order to solve problems. The Mediterranean diet is rich in fruits, vegetables, olive oil, legumes, whole grains and fish. It is currently unknown why this eating pattern may benefit the brain. It is speculated that it is because the Mediterranean diet improves cholesterol, blood sugar levels and blood vessel health, all of which reduce the risk of MCI and Alzheimer’s disease. Researchers of a recent study published in the Archives of Neurology analyzed the diet of over 2,000 New Yorkers who were age 65 years or older. They found that those people who didn’t develop Alzheimer’s disease had a diet that had low amounts of high-fat dairy products, red meat, organ meat, and butter. They also found that salad dressing, nuts, fish, poultry, tomatoes, fruits, and cruciferous (cabbage family) and dark green vegetables appeared to fight Alzheimer’s disease. Vitamin D A study at Tufts University in Boston found that individuals who had sufficient vitamin D levels in their blood had higher cognitive performance on brain function tests than individuals with vitamin D levels in the deficient and insufficient categories. Vitamin D is found in fortified foods such as milk and breakfast cereals. The new recommendation for vitamin D is 600 IU for anyone age 70 or younger and 800 IU for those older than 70 years. In view of the current knowledge that a brain-healthy diet reduces the risk of heart disease and diabetes, encourages good blood flow to the brain, and is low in fat and cholesterol, the Alzheimer’s Association recommends that everyone take action to combine physical and mental activity and social interaction with a brain-healthy diet. According to the Alzheimer’s Association, a brain-healthy diet is one that manages body weight, reduces the amount of fat and cholesterol, increases the amount of protective food, and possibly includes certain vitamin supplements. A study of 1,500 adults found that being obese during the middle years increased the likelihood of developing dementia later in life. If the individual also had high cholesterol and high blood pressure, the risk was six times higher for developing dementia. The same foods that contribute to coronary heart disease also are associated with a higher risk for Alzheimer’s disease. However, HDL (the good cholesterol) may protect brain cells. So, use canola and olive oil, and grill or bake foods. Protective Foods The Alzheimer’s Association lists the foods in the chart below as “protective foods.” Unfortunately, there is not enough information to provide recommendations for the specific amounts that should be eaten of any of these foods. It has been found that older women who ate the most green, leafy and cruciferous vegetables were one to two years younger in mental function than those women who ate few of these vegetables. Other Helpful Vitamins Other vitamins that may be helpful include vitamins E, B-12 and folic acid. However, it currently appears that there isn’t any data to indicate taking more of any of these than the recommended amount. You do need to be certain you are not becoming deficient in any of these. A deficiency of vitamin B-12 can cause disorientation and confusion. After the age of 50, the stomach makes less acid, which is needed to absorb vitamin B-12 from foods that naturally contain it. Thus, individuals over age 50 should start eating foods that are fortified with B-12 or take a multivitamin that contains 2.4 micrograms of B-12. The recommended amounts for vitamin B-6 are 1.7 mg for men and 1.5 mg for women. For folic acid, the recommendation is 400 micrograms per day, and for vitamin E, it’s 15 mg or 30 IU per day. A multivitamin should provide those doses. Don’t forget that your diet needs to be healthy, as well. Joan Pleuss, R.D., C.D.E., a registered dietitian, is currently a Senior Research Dietitian in the General Clinical Research Center located at the Medical College of Wisconsin. She is a certified diabetes educator and has held positions with both the State of Wisconsin Dietitians Affiliated Credentialing Board and the American Dietetic Association. Joan also selects, edits, and provides the nutrition analysis for the “Recipes” page in TOPS News. Joan writes several website articles about nutrition each year for TOPS.

THE

Beet

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When it comes to beverages, beet juice may not be at the top of your list—maybe it should be. Researchers have discovered an array of compounds in beet juice that may lower blood pressure and have other health benefits.

UC Berkeley Wellness Letter Beet juice is a source of nitrates. Though nitrates in cured and processed meat have been associated with cancer, growing evidence suggests that foods naturally rich in nitrates are actually good for you. By converting to nitric oxide in the body, nitrates in vegetables, including beets, have been shown to dilate blood vessels, increase blood flow to tissue, reduce demand of muscles for oxygen, and inhibit blood clots. The juice is also rich in red-yellow pigments called betalains, which have potent antioxidant activity. They may, for example, help keep LDL (“bad”) cholesterol from turning into the more harmful oxidized form. Here’s a sampling of recent findings about beet juice. Keep in mind, the studies were all small and the results preliminary. Blood pressure. In a study in Hypertension in 2008, healthy volunteers who drank beet juice showed a drop in systolic (top number) and diastolic (bottom number) blood pressure of 10 and 8 points, respectively, after three hours—an effect attributed to the nitrates in beets. Other research has found that drinking beet juice for two weeks has both immediate and longer-term effects on blood pressure. The results sound impressive, but larger studies are needed, particularly in people with hypertension. Exercise. Beet juice may also enhance athletic performance. Young men who consumed beet juice used less oxygen when walking and running, in a study in the Journal of Applied Physiology in 2010, which suggests they were exercising more efficiently. Another study last year by the same researchers found that men who consumed beet juice were able to bicycle longer, compared to those drinking a placebo beverage. Again, the effects were attributed to the nitrates in beets. Brain health. In a study this year from Wake Forest University, older people who drank 16 ounces of beet juice a day for two days showed greater blood flow to the frontal lobe of the brain, an area involved in skills such as planning and problem solving. Beet juice won’t prevent or cure dementia, but perhaps future studies will determine whether beets can help improve mental function. Bottom Line: Watch out for overpriced beet juice products and over hyped claims—that they prevent cancer, for example. You can make your own beet juice in a blender and mix it with other juices. If you don’t care for beet juice, another option is borscht (beet soup), served hot or cold, though cooking reduces some of the beneficial compounds. Be aware that consuming a lot of beets can turn urine and stool a harmless redpurple color. Also, beets contain oxalates, so people who form oxalate-containing kidney stones should avoid them. Reprinted with permission from the University of California at Berkeley Wellness Letter Copyright Health Letter Associates, 2011. To order a one year subscription, call 1-386-447-6328.

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Eating Better, Getting Active School’s out. Things are slow at work. And the warmer weather brings lots of new opportunities to improve your health: plenty of fresh, local produce and more choices for outside activities. Here’s how to make the most of the summer months. “When the weather is nice, there are more opportunities for getting outdoors and having fun with your family and incorporating exercise into day-to-day life,” says Dr. Susan Yanovski, co-director of the Office of Obesity Research at NIH’s National Institute of Diabetes and Digestive and Kidney Diseases. “Summer is a great time for getting out and increasing activity, if done in a safe fashion,” agrees Dr. Marie A. Bernard, deputy director of NIH’s National Institute on Aging. There are almost endless choices. Take evening walks around the neighborhood. Sign the kids up for sports programs at the local community or recreation center. Go swimming together. Ride your bike or take a hike through a park. Plan a family softball or soccer game. Just make sure to exercise a little caution. Heat is the biggest danger in the summer months. Being hot for too long can cause many illnesses, some of which can be deadly. Older people are at particularly high risk for hyperthermia because the body’s ability to respond to summer heat can become less efficient with advancing years. Look out for the warning signs of hyperthermia, which include headache, nausea, dizziness, muscle spasms and fatigue. If you suspect someone is suffering from hyperthermia, get the person out of the sun and into a cool place. Offer fluids, preferably water. Urge the person to lie down and rest in the coolest place possible. Encourage them to shower, bathe or sponge off with cool water. Heat stroke is an especially dangerous form of hyperthermia. It can be life threatening, so you need to get medical help right away. A person with heat stroke has a body temperature above 104° and symptoms such as confusion, combativeness, bizarre behavior, faintness, staggering, strong rapid pulse, dry flushed skin, lack of sweating or coma. To avoid hyperthermia, don’t try to exercise or do a lot of strenuous activities in the midday heat. And make sure to drink plenty of liquids. Another potential danger comes from the summer sun. “It’s a time of the year when the sun’s intensity is greatest,” says Anne M. Hartman of NIH’s National Cancer Institute (NCI). Exposure to ultraviolet (UV) radiation—invisible rays that are part of the energy that comes from the sun and artificial sources like sun lamps and tanning beds—is strongly associated with skin cancer. “Over 1 million new cases of skin cancer are diagnosed in the U.S. each year, outnumbering at least the top 5 body system cancers combined and possibly all other cancers combined,” Hartman says. “Both UVB rays, which penetrate the skin, and UVA rays, which penetrate more deeply through the skin’s two layers and even a bit beyond, cause various types of skin and eye damage, including skin cancer.” To protect yourself from those UV rays, Dr. Frank Perna of NCI cites the catch active>>page 12

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active<<page 11 phrase “Slip, slop, slap and wrap”—slip on a shirt, slop on sunscreen, slap on a hat and wrap on sunglasses. Slip on protective clothing. Choose shirts with long sleeves and long pants to protect as much as your body from the sun as possible. Many modern fabrics are light and breathable yet protect your skin from the sun. “A good rule is if you can see through the clothing, UV can pass through it and it will not provide you optimum protection,” Perna says. Some clothes are now marked with an “Ultraviolet Protection Factor” or “UPF.” UPF measures the amount of UV radiation that can penetrate the fabric. For example, a UPF of 50 means that it allows only 1/50th, or 2%, of UV to pass through it. Slop on sunscreen. It may help prevent skin cancer, although sunscreen can’t replace avoiding the sun during peak hours, staying in the shade and wearing protective clothing. Look for sunscreen with a sun protection factor (SPF) of at least 15. Those with an SPF of 30 or higher will provide the most protection. Right now, unfortunately, SPF only measures protection from UVB rays. “Since both UVA and UVB cause damage to the skin, you should use a broad spectrum sunscreen, one that contains ingredients to protect against both UVA and UVB,” Hartman says. The U.S. Food and Drug Administration has proposed a set of regulations for rating UVA protection. For now, those product labels should at least mention UVA protection. Slap on a hat. “All hats are not equally protective,” Hartman notes. “Choose hats that are broad brimmed all around to shade the ears and neck as well as the face.” And finally, wrap on sunglasses. The label should say that the lenses block at least 99% of UVA and UVB radiation. Now that you’ve got yourself covered, you can get outside and get active. Don’t forget there are also healthy eating opportunities that come with warmer weather. “I think it’s easier to eat healthfully during the summer,” Yanovski says. “When you’re hot, a salad tastes really good. It’s easy to grill some chicken and make a salad with some grilled chicken or fish and fresh fruits and vegetables.” There are more locally grown fruits and vegetables. “You can have fun trying what’s seasonal and tasty,” she says. Some people find it challenging to eat well during summer picnics and barbeques. “A lot of the side dishes, things like potato salad and cole slaw, can be loaded with fat and calories,” Yanovski says. “What you can do is offer to bring a side dish yourself and bring a fresh fruit salad, a side salad or some cut up vegetables with some hummus.” And stay away from the food table so you’re not tempted to eat things you’d rather avoid, she says. Something else to think about in the heat is keeping foods cool to avoid food poisoning. Microbes can grow quickly in food that’s left out for too long. With some planning, you can enjoy the opportunities that summer brings and avoid the health risks.

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Screening Our Sunscreens FOR POTENTIAL ENDOCRINE DISRUPTORS

14 MHL HEALTHWISC JULY 2011

Recent research about sunscreens had questioned their safety. The FDA is in charge of regulating products and claims that sunscreen manufacturers make and the last time they were reviewed claims and efficacy was in the 1970’s. Labeling is expected to change for next summer. So what are the current problems associated with some sunscreens and what do consumers do for now until greater regulation and review takes place? Let’s take a look at one potential problem and that is the chemicals in sunscreen. Oxybenzone is commonly used in sunscreens and may actually be very problematic. In addition to being known to produce free radicals (also known as pro-oxidative), recent research done on fish actually found that oxybenzone can have endocrine disrupting estrogenic effect as well. In this study, the researchers took two different groups of fish. When exposed to high levels of oxybenzone, the fish’s blood levels of estrogen was 75 times greater than those fish not exposed to oxybenzone. Researchers also evaluated the reproductive success of the fish. The ability of females to produce viable eggs was significantly lower after just 7 days of exposure and the number of fertilized eggs that ended up hatching was also significantly lower. This research suggests that there may be an estrogen like activity of the chemical oxybenzone and may alter normal hormonal function. Knowing this information, what are safe ingredients in sunscreens? Look for sunscreens that are mineral based and contain either zinc oxide or titanium dioxide as the main sun protective ingredients. According to the environmental working group, Mexoryl SX is another good option, but it’s sold in very few formulations. Tinosorb S and M could be great solutions but are not yet available in the U.S. Sunscreens with avobenzone are also okay. Label reading can also be a hurdle when selecting a sunscreen. SPF measures a sunscreen’s ability to prevent sunburn, which is caused by ultraviolet B (UVB) light. If your skin would normally burn after 10 minutes in the sun, for example, wearing an SPF 15 sunscreen would theoretically allow you to stay in the sun for 150 minutes (10 x 15) without burning. This means that the person should re-apply after 2.5 hours in the sun. Scientists now also know that ultraviolet A (UVA) is a major cause of aging and also contributes to skin cancer. SPF can be misleading because products with less than SPF 15 might not protect against the UVA effects, but may prevent sunburn. There is little data if products greater than SPF 50 provide any additional benefit. A tan offers the equivalent protection to a sunscreen with SPF 3 or 4. White long sleeve tee is SPF 7 and dark, heavy denim has an SPF of 1,700. To learn more about chemical components of sunscreen, take a look at environmental working group’s 2011 sunscreen report. This group reports on the health effects of chemicals in our environment. Their online resource allows you to see how your current sunscreen (makeup, moisturizer or lip balm) ranks and gives their recommendation for the safest products to use. It actually breaks down all the ingredients in a product so you can see how each may be influencing your health. Type “EWG sunscreen” into search to find the link to the database. It’s difficult to talk about the sun without talking about vitamin D. You need at least 20 minutes of full body sun exposure between the hours of 10 am until 2 pm to make your daily allowance of vitamin D. Darker skinned individuals may need up to one hour. Anything over SPF 8 blocks the body’s ability to make vitamin D. So you can see the problem here-- many people burn with just 10 minutes in the sun and we want to protect our skin from damaging rays. This is where the importance of taking supplemental vitamin D comes in to play. Vitamin D deficiency is very common in Wisconsin and individual need is widely variable. I have seen similar body and age matched patients need anywhere from 2000 units a day to 10,000 units a day to get to an optimal blood vitamin D levels. Vitamin D is an easy blood test that your doctor can to o that you can ensure that you are getting the correct supplemental amount of D.

meditation HOW IT MIGHT WORK

Examples of Meditation Practices

Mindfulness meditation and Transcendental Meditation (also known as TM) are two common forms of meditation. NCCAM-sponsored research projects are studying both types of meditation. Mindfulness meditation is an essential component of Buddhism. In one common form of mindfulness meditation, the meditator is taught to bring attention to the sensation of the flow of the breath in and out of the body. The meditator learns to focus attention on what is being experienced, without reacting to or judging it. This is seen as helping the meditator learn to experience thoughts and emotions in normal daily life with greater balance and acceptance. The TM technique is derived from Hindu traditions. It uses a mantra (a word, sound, or phrase repeated silently) to prevent distracting thoughts from entering the mind. The goal of TM is to achieve a state of relaxed awareness.

How It Might Work

Practicing meditation has been shown to induce some changes in the body. By learning more about what goes on in the body during meditation, researchers hope to be able to identify diseases or conditions for which meditation might be useful. Some types of meditation might work by affecting the autonomic (involuntary) nervous system. This system regulates many organs and muscles, controlling functions such as heartbeat, sweating, breathing, and digestion. It has two major parts: The sympathetic nervous system helps mobilize the body for action. When a person is under stress, it produces the “fight-or-flight response�: the heart rate and breathing rate go up and blood vessels narrow (restricting the flow of blood). The parasympathetic nervous system causes the heart rate and breathing rate to slow down, the blood vessels to dilate (improving blood flow), and the flow of diges-

tive juices increases. It is thought that some types of meditation might work by reducing activity in the sympathetic nervous system and increasing activity in the parasympathetic nervous system. In one area of research, scientists are using sophisticated tools to determine whether meditation is associated with significant changes in brain function. A number of researchers believe that these changes account for many of meditation’s effects. It is also possible that practicing meditation may work by improving the mind’s ability to pay attention. Since attention is involved in performing everyday tasks and regulating mood, meditation might lead to other benefits. A 2007 NCCAM-funded review of the scientific literature found some evidence suggesting that meditation is associated with potentially beneficial health effects. However, the overall evidence was inconclusive. The reviewers concluded that future research needs to be more rigorous before firm conclusions can be drawn.

Most Types Of Meditation Have Four Elements In Common:

A quiet location. Meditation is usually practiced in a quiet place with as few distractions as possible. This can be particularly helpful for beginners. A specific, comfortable posture. Depending on the type being practiced, meditation can be done while sitting, lying down, standing, walking, or in other positions. A focus of attention. Focusing one’s attention is usually a part of meditation. For example, the meditator may focus on a mantra (a specially chosen word or set of words), an object, or the sensations of the breath. Some forms of meditation involve paying attention to whatever is the dominant content of consciousness. An open attitude. Having an open attitude during meditation means letting distractions come and go naturally without judging them.

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Flower essences are liquid preparations infused with the unique electrical pattern that is the blueprint of the plant’s survival.

HEALING WITH

flower essences By Laura Levenhagen, RN, WCMT I love this time of year when the sun is bright and air is warm. A time of renewal, rebirth, replenishing. It is a time when nature turns its face up toward the warm sun and produces blessings in the way of food, clothing, medicine, healing herbs and plants that provide therapeutic essential oils. There is also another healing gift given to us from nature: Vibrational medicine in the form of flower essences. Flower essences were first introduced over 70 years ago by Dr. Edward Bach. Bach was a British physician, homeopath and spiritual writer who devoted his practice to uncovering the specific beneficial properties contained in the electrical pattern of flowers. Trained as a bacteriologist and pathologist, he worked in developing vaccines against illness. However, he desired to find remedies that were purer and less dependent on bacteria. From his experience as a homeopath, he turned to nature and began to collect plants and flowers. After years of testing thousands of plants, he found specific flowers that related to a particular mental state or emotion and that each individual flower had a special ability to respond to that healing need in an individual. Bach thought of illness as a result of “a contradiction between the purposes of the soul and the personality’s point of view”. He felt that this internal conflict led to physical illness. Flower essences are liquid preparations infused with the unique electrical pattern that is the blueprint of the plant’s survival. Each flower has its own set of challenges to overcome in order to survive and thrive. In general, desert flowers must resist drought, rocky/sandy soil and intense sun. Midwest flowers adjust to temperature fluctuations, rain, insects and humidity. Along those lines, each flower type has its own individual circumstances to champion in order to express its full potential of beauty and fragrance. Each flower thus has an energetic structure that reflects the electrical pattern it achieved to conquer its challenges. Human beings also have an energy field in and around them that reflect their state of health physically, emotionally, mentally and spiritually. When a person’s energy field becomes imbalanced through the process of life, flower essences can assist in restoring balance and flow. By choosing flower essences that relate to our core issues and challenges (often times work, relationships or self esteem) we can be supported and balanced as we do the work needed to move ourselves through our issues in a healthy way. The flower essence’s subtle healing properties help change emotions, attitudes or patterns of behavior that influence our health and mental well-being. Taken orally, flower essences affect the human electrical and central nervous system by balancing, stabilizing and supporting it for emotional and psychological well-being so that the body’s own healing mechanisms can work properly. Flower essences do not “fix” anything. What they do is help encourage an individuals’ self-healing by stimulating greater awareness of thoughts and feelings which contribute to health and wellbeing. Sometimes there are immediate, drastic results. Often times it is a slower, more subtle effect where changes are noticed in your thoughts and feelings, stress levels, relationships, self-care commitments, flower<<page 17 16 MHL HEALTHWISC JULY 2011

knee<<page 5 All the joints in the lower limb are closely connected and affect one another. When the arch collapses in the foot, it triggers a series of compensations up the joint chain which causes the knee to rotate inwards – leading to increased stress on the knee and problems like the ones mentioned above. You may have noticed that your knee pain is worse in different shoes, or that walking in bare feet makes your knees hurt. This may be an indication that your feet are contributing to your knee pain. How is it treated? Treatment for knee pain is as varied as the number of causes. It is very important that you understand the cause of your symptoms before undergoing treatment for your knee pain. Here are some of the more common treatments: Anti-inflammatory agents: these may include ice and oral anti-inflammatory medications. These may provide some temporary relief from the pain of inflammation, but are usually not helpful in addressing the underlying cause of your condition. Resting your knees may also be helpful in reducing inflammation. Exercises and stretches: many of the muscles in your thigh and calf interact at the knee joint. Keeping these muscles and tendons loose and mobile can decrease stresses around the knee. Increasing the strength of muscles that have become weak can sometimes play a role in your recovery. Regardless of the type of treatment you are receiving, a good stretching and strengthening protocol can help you All the joints in the lower limb are closely connected and affect one another. When the arch collapses in the foot, it triggers a series of compensations up the joint chain which causes the knee to rotate inwards. This compromises normal knee function which may facilitate knee injury or invite arthritis. Knee rotated & Angled inward on Flattened arch side Normal Knee In a typical flat foot, the arch caves in standing and walking, the foot splays and slouches inward. The ankle joint rotates inward, carrying the lower leg with it and affecting knee posture (knock knees). Get better results. Injections: depending on the cause of your pain, this intervention may be considered. Cortisone is a very powerful medication used to decrease inflammation in the knee joint. Talk to your doctor about the risks and benefits of this treatment. Surgery: in cases of severe injury or in cases that do not respond to conservative measures, your doctor may recommend surgery. Surgery can often repair torn or damaged tissues. As with other treatments, the reason why the tissues were damaged in the first place should be considered. If you are considering surgery, talk to your doctor carefully about the benefits and risks. Custom arch supports: the right custom-made arch supports can address the underlying cause of your knee dysfunction. Abnormal joint positions can be reversed allowing affected tissues to heal and normal joint function to be restored. In this way the orthotic provides both primary treatment and preventative care by restoring normal function to your knee and minimizing harmful compressive forces that cause knee injury. For more information contact Foot Solutions at 262.241-3668.

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flower<<page 16 energy levels, mood. Some people will identify increased emotional awareness and insights, clarity of thought, recognition of “ah-ha� revelations to persistent problems that they then TAKE ACTION ON to promote their own healing. How do you determine what flower essences would be helpful to you? You can educate yourself on a group of flower essences from a specific source, such as Bach, FES, Healingherbs or Perelandra and determine which essences apply to your challenge. At www.flowersociety.org under the heading “Remedies� click on “Look up Remedies� and you will find a downloadable questionnaire entitled “Choosing Flower Essences� which can help you determine helpful essences. Also, at www. bachcentre.com find a wealth of information and definitions of their remedy’s qualities. Other good resources are: www.perelandra.com, www.essencesonline.com and www.greenhopeessences.com. You can incorporate kinesiology, meditation and intuition in choosing flower essences. Additionally, there are practitioners who can assist individuals in selecting essences by assessing their energy field. “Healing with the clean, pure, beautiful agents of nature is surely the one method of all which appeals to most of us� Dr. Edward Bach 1936 Laura Levenhagen is a Registered urse, Massage Therapist and Reiki Master who teaches Introductory Flower Essence classes at the Ommani Center in Pewaukee, as well as providing individualized consultations. Reach her at Ommani by calling 262.695.5311. www.ommanicenter.com

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seven emotions HEALING THE

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It is essential to express emotions appropriately in order to maintain balance in the body.

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By: Erica M. Zernzach C.A.C (514-055), MSOM, BS Nutrition & Reiki Master Teacher A Right Path Wellness, LLC - Acupuncture and Eastern Medicine Please note: All information presented in this article is for educational purposes only. In all cases of illness it is always recommended to contact your physician. It is especially important to work with a psychologist for emotional health issues. Do you feel as if you carry the weight of the world on your shoulders? Do you feel emotionally broken and anxious that you will never feel whole again? Are you so angry that it feels like it is eating you up on the inside? Traditional Chinese Medicine (TCM) may have the answers you are searching for. As human beings we are genetically designed to experience different emotions and feelings. This is a normal way to go through life. If we did not have flight or fight responses, many of us would not exist today. When emotions start to overwhelm us and take over our lives, issues can arise. Disease can be triggered by negative emotions that are not expressed or dealt with appropriately, especially if you experience them under extreme intensity for extended periods of time. It is essential to express emotions appropriately in order to maintain balance in the body. Repressed emotions of any type only will hurt you in the short and long term. Acupuncture when used in conjunction with psychological counseling can be life changing and create peacefulness within ones life. According to TCM there are seven main emotions. These emotions correlate with specific meridians (known as our body’s energy highways). For example, anger is associated with the liver and gallbladder meridians. The emotion correlated with the heart and small intestine meridians is joy. Worry, overthinking or pensiveness influences the spleen and stomach meridians. Sadness or grief is associated with the lung and large intestine meridian issues. Sorrow or grief experienced over a long period of time attributes to lung and large intestine meridian imbalances. Shock that creates fright or acute fear can deplete the kidney and urinary bladder meridians. Fear that is chronic, such as in the case of phobias, can also affect these two meridians. In TCM when we speak of the meridians, which are named after organs in our body, this does not mean that there is anything really wrong with that organ. It is just the name that was given to that meridian. Excessive emotional states of any kind create imbalances of the qi, disturbing the flow of the bodily fluids such as blood. This may cause blockages of the meridians resulting in stagnation along it, therefore inhibiting the function of the meridian. With TCM we are able to use specific diagnostic criteria to see which meridians are being impacted and restore them to balance. In TCM the goal in treating emotional health issues or any health issue, is to restore the qi, bodily fluids and blood so that they may flow smoothly throughout the meridians. It is also vital to resolve any type of blockage, so that the meridian can function at its highest potential. A skilled acupuncturist will choose appropriate acupuncture points in their treatment protocol to accomplish this task. Anger is generally thought of as a “bad” emotion and is taught to be repressed. As mentioned, any emotion in excess can have negative consequences. However, anger can be a powerful healing tool when processed appropriately. Many experiencing muscular issues such as fibromyalgia, migraines, pain in eyes, stabbing pain anywhere or menstrual issues are theorized in TCM as having underlying unresolved anger that needs to be dealt with. One of the main functions of the liver and gallbladder meridians is to move qi throughout the body. By moving through the anger, it

indirectly stimulates the stagnate qi resulting in less pain as the anger is cleared. The heart meridian is one of the most important meridians in treating emotional health issues in TCM. It is said that the heart houses the mind, not the brain, as it is believed in Western medicine. In emotional health issues from a TCM standpoint, the heart meridian usually needs attention. When there is an imbalance in the heart meridian – people usually experience many symptoms such as heart palpitations, dizziness, agitation, anxiety, poor memory, insomnia and vivid dreams. The heart meridian can be confusing to people when they hear the emotion related is joy. Who doesn’t want more of that? You can never have too much of a good thing, right? Well, not exactly. Anything excessive can be detrimental to your health. When the body experiences too much stimulation of any kind – this creates stress in the body – causing an imbalance which then can lead to disease. Over-thinking or excessive worry can create an imbalance in the spleen and stomach meridians. In the same respect, when there is an imbalance in either of these meridians, it can cause a person to start worrying about their lives. Otherwise known as the egg before the chicken or the chicken before the egg complex. When these issues are not dealt with, it creates a self-perpetuating vicious cycle. The more the person worries or is pensive, the more depleted the spleen meridian becomes. This can lead to all types of havoc in the body, such as fatigue, especially chronic fatigue syndrome, digestion issues, craving of sweets, hemorrhoids and other prolapse issues (uterus, intestines, anus, scrotum) to just name a few. Many people who experience obsessive-compulsive tendencies have some type of spleen disharmony. Other examples of this phenomenon are the correlation between grief and the lung or large intestine meridian. When someone is experiencing skin issues, allergies or asthma they could be suppressing underlying sadness. Surprisingly, one commonly used acupuncture point to treat the lung meridian can help all of these issues – if treated appropriately. Besides grief, the lung and large intestines can manifest signs and symptoms such as breathing problems, susceptibility to common colds, flu or infections, sweating spontaneously or easily perspiring. It is not unusual for a person’s immune system to be less resistant after losing a loved one, thus feeling the grief associated with that loss. In TCM the kidney meridian stores your essence – which is your foundation for life. In a fear based society it is hard not to be wrapped up in the drama that

constantly surrounds us. Anxiety about the future or finances can lead to weakness in our mind, body and soul. Unfortunately, some people experience accidents, which result in trauma. Those dealing with trauma or with post traumatic stress disorder (PTSD) may have many meridians out of sync. The kidney and urinary bladder meridians are hit hard by the initial shock and further affected by the lasting fear. If fear or kidney and urinary bladder issues are left untreated it can lead to back pain, knee pain, hot flashes/night sweats, tinnitus (ringing of the ears), frequent urination, bed-wetting or nocturia (urinating at night), sexual issues (low libido, etc) and premature aging (gray hair, etc). The old saying “I was so scared my hair turned white,” rings true in the context of the kidney meridian and its association with fear. In many health conditions, there can be imbalances in more than just one meridian. For example, if you have an argument before eating dinner you may experience loose stools or diarrhea. In the philosophy of TCM this is due to the liver or gallbladder qi moving in the wrong direction due to the anger of the disagreement, thus creating digestive issues within the spleen and stomach meridian. In this scenario two meridians are involved and must be treated simultaneously. It is apparent to many that emotional reactions trigger physiological responses in the body. We have all seen a person that is angry. Their face turns red and the voice volume increases. If you took their blood pressure, chances are that it would be elevated more than normal and their palms of their hands may be sweating. These are quick responses to the emotional trigger – but over time these feelings can manifest physical issues that can create permanent negative health impacts if not dealt with appropriately and resolved. In addition to acupuncture and counseling, herbal supplements, flower essence therapy, nutrition, meditation, positive affirmations, creative writing or journaling, reiki, yoga and other forms of exercise are powerful at balancing your emotional state. There are endless treatment options for reclaiming your centered, peaceful and purpose driven mind. These wonderful tools tap into our inner pharmacy to correct imbalances that lead to emotional and physical health concerns. For more information, contact Erica M. Zernzach C.Ac. (514-055), MSOM, BS Nutrition & Reiki Master Teacher A Right Path Wellness, LLC - Acupuncture and Eastern Medicine At 414-651-2850, Erica@ARightPath.com or visit ARightPath.com.

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Mind Body Medicine

Mind-body practices focus on the interactions among the brain, mind, body, and behavior, with the intent to use the mind to affect physical functioning and promote health. Many CAM practices embody this concept—in different ways. Meditation techniques include specific postures, focused attention, or an open attitude toward distractions. People use meditationA conscious mental process using certain techniques—such as focusing attention or maintaining a specific posture—to suspend the stream of thoughts and relax the body and mind. to increase calmness and relaxation, improve psychological balance, cope with illness, or enhance overall health and well-being. The various styles of yoga used for health purposes typically combine physical postures, breathing techniques, and meditation or relaxation. People use yoga as part of a general health regimen, and also for a variety of health conditions. Acupuncture is a family of procedures involving the stimulation of specific points on the body using a variety of techniques, such as penetrating the skin with needles that are then manipulated by hand or by electrical stimulation. It is one of the key components of traditional Chinese medicine A whole medical system that originated in China. It is based on the concept that disease results from disruption in the flow of qi and imbalance in the forces of yin and yang. Practices such as herbs, meditation, massage, and acupuncture seek to aid healing by restoring the yin-yang balance and the flow of qi., and is among the oldest healing practices in the world. Other examples of mind-body practices include deep-breathing exercises, guided imageryAny of various techniques (such as a series of verbal suggestions) used to guide another person or oneself in imagining sensations—especially in visualizing an image in the mind—to bring about a desired physical response (such as stress reduction)., hypnotherapy, progressive relaxation, qi gongA component of traditional Chinese medicine that combines movement, meditation, and controlled breathing. The intent is to improve blood flow and the flow of qi., and tai chi. Historical note: The concept that the mind is important in the treatment of illness is integral to the healing approaches of traditional Chinese medicine and Ayurvedic medicineA whole medical system that originated in India. It aims to integrate the body, mind, and spirit to prevent and treat disease. Therapies used include herbs, massage, and yoga., dating back more than 2,000 years. Hippocrates also noted the moral and spiritual aspects of healing and believed that treatment could occur only with consideration of attitude, environmental influences, and natural remedies. Current use: Several mind-body approaches ranked among the top 10 CAM practices reported by adults in the 2007 NHIS. For example, the survey found that 12.7 percent of adults had used deep-breathing exercises, 9.4 percent had practiced meditation, and 6.1 percent had practiced yoga; use of these three CAM practices had increased significantly since the previous (2002) NHIS. Progressive relaxation and guided imagery were also among the top 10 CAM therapies for adults; deep breathing and yoga ranked high among children. Acupuncture had been used by 1.4 percent of adults and 0.2 percent of children. 20 MHL HEALTHWISC JULY 2011

Manipulative and Body-Based Practices Manipulative and body-based practices focus primarily on the structures and systems of the body, including the bones and joints, soft tissues, and circulatory and lymphatic systems. Two commonly used therapies fall within this category: Spinal manipulationThe application of controlled force to a joint, moving it beyond the normal range of motion in an effort to aid in restoring health. Manipulation may be performed as a part of other therapies or whole medical systems, including chiropractic medicine, massage, and naturopathy. is performed by chiropractors and by other health care professionals such as physical therapists, osteopaths, and some conventional medical doctors. Practitioners use their hands or a device to apply a controlled force to a joint of the spine, moving it beyond its passive range of motion; the amount of force applied depends on the form of manipulation used. Spinal manipulation is among the treatment options used by people with low-back pain—a very common condition that can be difficult to treat. The term massagePressing, rubbing, and moving muscles and other soft tissues of the body, primarily by using the hands and fingers. The aim is to increase the flow of blood and oxygen to the massaged area. therapy encompasses many different techniques. In general, therapists press, rub, and otherwise manipulate the muscles and other soft tissues of the body. People use massage for a variety of health-related purposes, including to relieve pain, rehabilitate sports injuries, reduce stress, increase relaxation, address anxiety and depression, and aid general well-being. Historical note: Spinal manipulation has been used since the time of the ancient Greeks and was incorporated into chiropractic and osteopathic medicine in the late 19th century. Massage therapy dates back thousands of years. References to massage appear in writings from ancient China, Japan, India, Arabic nations, Egypt, Greece (Hippocrates defined medicine as “the art of rubbing”), and Rome. Current use: According to the 2007 NHIS, chiropractic/osteopathic manipulationA type of manipulation practiced by osteopathic physicians. It is combined with physical therapy and instruction in proper posture. and massage ranked in the top 10 CAM therapies among both adults and children. The survey found that 8.6 percent of adults and 2.8 percent of children had used chiropractic or osteopathic manipulation, and 8.3 percent of adults and 1 percent of children had used massage. Other CAM Practices CAM also encompasses movement therapies—a broad range of Eastern and Western movement-based approaches used to promote physical, mental, emotional, and spiritual well-being. Examples include Feldenkrais method, Alexander technique, Pilates, Rolfing Structural IntegrationRolfing Structural Integration is a body-based practice that uses deep tissue fascial manipulation and movement education. The goal is to encourage health and relieve stress by bringing the body into proper alignment with gravity., and Trager psychophysical integration. According to the 2007 NHIS, 1.5 percent of adults and 0.4 percent of children used movement therapies. Practices of traditional healers can also be considered a form of CAM. Traditional healers use methods based on indigenous theories, beliefs, and experiences handed down from generation to generation. A familiar example in the United States is the Native American healer/medicine man. The 2007 NHIS found that 0.4 percent of adults and 1.1 percent of children had used a traditional healer (usage varied for the seven specific types of healers identified in the survey). Some CAM practices involve manipulation of various energy fields to affect health. Such fields may be characterized as veritable (measurable) or putative (yet to be measured). Practices based on veritable forms of energy include those involving electromagnetic fields (e.g., magnet therapy and light therapy). Practices based on putative energy fields (also called biofields) generally reflect the concept that human beings are infused with subtle forms of energy; qi gong, ReikiA therapy in which practitioners seek to transmit a universal energy to a person, either from a distance or by placing their hands on or near that person. The intent is to heal the spirit and thus the body., and healing touch are examples of such practices. The 2007 NHIS found relatively low use of putative energy therapies. Only 0.5 percent of adults and 0.2 percent of children had used energy healing/Reiki (the survey defined energy healing as the channeling of healing energy through the hands of a practitioner into the client’s body). Finally, whole medical systems, which are complete systems of theory and practice that have evolved over time in different cultures and apart from conventional or Western medicineMedicine as practiced by holders of M.D. (medical doctor) or D.O. (Doctor of Osteopathic Medicine) degrees and by their allied health professionals such as physical therapists, psychologists, and registered nurses., may be considered CAM. Examples of ancient whole medical systems include Ayurvedic medicine and traditional Chinese medicine. More modern systems that have developed in the past few centuries include homeopathyA whole medical system that originated in Europe. Homeopathy seeks to stimulate the body’s ability to heal itself by giving very small doses of highly diluted substances that in larger doses would produce illness or symptoms (an approach called “like cures like”). and naturopathyA whole medical system that originated in Europe. Naturopathy aims to support the body’s ability to heal itself through the use of dietary and lifestyle changes together with CAM therapies such as herbs, massage, and joint manipulation.. The 2007 NHIS asked about the use of Ayurveda, A whole medical system that originated in India. It aims to integrate the body, mind, and spirit to prevent and treat disease.

JULY 2011 HEALTHWISC MHL 21

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Are there any preparations I need to make before my appointment? ~Before a massage appointment, start to increase your water intake. Water helps flush out toxins and lactic acid stored in the body. The more hydrated you are the more work the therapist will be able to do. ~If the client has any medical issues or concerns have them see a doctor before they schedule an appointment. Doctors will give a yes or no to the client on whether or not they are capable of receiving massage. ~Eat light the day of the appointment. ~Arrive early to your appointment so that you can give yourself sometime to start relaxing. What are the different kinds of massage ? (Explain the different benefits) ~Relaxation: Definition: relaxation is a type of massage designed to relax your mind and body. It will include long relaxing strokes with some friction and kneading techniques. This technique is typically called a Swedish Massage. The therapist can use light to deep pressure, depending on what the client likes. Benefits of Relaxation massage: The client will experience stress reduction, increased circulation, detoxification, and a healing and caring touch. ~Therapeutic: Definition: therapeutic is a type of massage that utilizes deep tissue massage techniques aimed to address therapeutic concerns, injury treatment and releasing chronic tension patterns. It will include slow, deep strokes, compression, and trigger point release. Trigger point release is working on knots in the muscles that need help releasing. Myofacial release is also part of therapeutic work. Facia overlying the muscles needs to relax so that you can do deeper work and have less resistance. Benefits of Therapeutic massage: Client could experience increased range of motion, decrease in chronic pain, detoxification, and relief from pain in specific areas. ~Hot Stone: Definition: Hot stone massage incorporates warm basalt stones. The deep penetrating heat of basalt stones allows the muscles to quickly relax, enabling the therapist to work deeply. The hot stones encourage the exchange of blood and lymph bringing relief to areas of pain Benefits of Hot Stone massage: Client will experience added relaxation, easing of muscle tension and relief of pain. This is also a very detoxifying service. ~Sports Massage: Definition: Sports massage combines stretching techniques and massage techniques Benefits of Sports Massage: Sports massage benefits muscles by realigning muscle fibers, improving range of motion, helping to heal scar tissue and flushing toxins from specific muscles. Active individuals, professional or amateur athletes, weekend warriors or individuals working hard to stay fit can each benefit from sports massage. Having a sports massage before an event will help a client warm-up their muscles and better prepare and help them from preventing injury. Post events, sports massage will help release lactic acid and cool down the muscles. ~Pregnancy: Definition: Massage designed to benefit women during their pregnancy. It is recommended to wait until your second trimester before getting a massage. Benefit of pregnancy massage: Pregnancy massage relieves tension and stress on the lower back and other areas as the body adjusts to carrying the baby. After my appointment, is there anything I need to have on hand or anything specific I should do? ~Addition of Aromatherapy to Massage: Aromatherapy can be added to any massage. Oils have properties within them to help clients with physical and emotional concerns. Some benefits of adding aromatherapy would be relief of tension, improved sleep, enhanced mood and alleviation of many physical ailments. For more information please feel free to contact us at:Kneaded Relief Day Spa & Wellness,5500 E. Cheryl Pkwy., Suite 126, Fitchburg, WI 53711,(608) 255-0070 www.kneadedreliefdayspa.com,info@kneadedreliefdayspa.com

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eye protection FROM SUMMER SUN & SPARKS How sun exposure can damage your eyes—now and in the future We all love sunny days, especially those of us Wisconsinites who cherish any break from the cold and clouds. We also know that while some sunlight is enjoyable, too much can lead to sunburns, blisters and, worse yet, skin cancer. But, have you ever thought about the short- and long-term consequences of ultraviolet (UV) light exposure for your eyes? “Studies have shown that long-term exposure to the sun’s UV rays without protection may contribute to the development of various eye disorders, including macular degeneration (AMD) and cataracts,” notes Dr. Mark Freedman, a leading eye surgeon at Eye Care Specialists ophthalmology practice in Milwaukee. “The more exposure to bright light, the greater the chances of developing these two leading causes of visual impairment and blindness.” UV-A rays have been shown to penetrate deep into the eye and may injure the macula, the part of the retina responsible for sight in the center of the field of vision. UV-B rays are mainly absorbed by the cornea and lens of the eye and can damage these tissues. For example, cataracts are a clouding of the lens of the eye, which may be increased by exposure to sunlight. Photokeratitis, or “corneal sunburn,” is a result of intense exposure to UV-B and can cause extreme pain and vision loss for several days. Pterygium is tissue growth on the white of the eye that can be caused by UVlight exposure and may spread to the cornea without treatment and may eventually require surgery. “In addition to long-term UV-light exposure, you also need to protect your eyes from severe damage caused by single outings on very bright days,” reports Dr. Norman Cohen, an ophthalmologist with 36 years of experience. “Excessive exposure to ultraviolet light reflected off sand, snow or pavement can damage the eye’s surface. These surface burns are similar to sunburns in that they usually disappear within a couple of days, however, they may lead to further complications later in life.” One of the state’s busiest cataract surgeons, Dr. Robert Sucher explains, “It’s most important to stay out of the sun or to protect your eyes between 10 and 2, when the sun’s ultraviolet rays are the strongest. But, you really should just make it a habit to wear both sunglasses and a hat or visor whenever you’re outside for a prolonged period, even if it’s gray and overcast.” Sucher adds, “No matter what your age, you should take precautions. If you instill these habits in children early on, it will be easier to enforce, and you’ll be protecting their sight for the future.” But what type of sunglasses should you wear? “You need to buy sunglasses that block 99 to 100 percent of the same UV-A and UV-B rays that can damage your skin,” advises Dr. Brett Rhode, Head of Ophthalmology at Aurora Sinai Medical Center. “And, don’t be misled by the color of the lens or the price tag dangling from the frame. The ability to block UV light is not dependent on the darkness of the lens. UV protection comes from a chemical coating applied to the lens surface. As for cost, many $10 sunglasses provide equal or greater protection than $100 lenses. With expensive sunglasses, you’re paying for style, frame quality, and options such as scratch-resistant coatings —not protective ability.” If you spend a great deal of time by a pool, at the beach, fishing, or water or snow 24 MHL HEALTHWISC JULY 2011

skiing, you should consider purchasing goggles or sunglasses that wrap around your temples. Reflected sunlight off water and snow can be the most dangerous type of UV light because it is intensified. “We recommend that patients wear wrap-around lenses that block the sun’s rays from the sides and a hat or visor to protect against rays from above for the best possible protection,” says Dr. David Scheidt, past president of the Milwaukee Optometric Society. “And, don’t forget to wear eye protection when near UV-light sources other than the sun, such as welding lamps or tanning booths.” Avid outdoorsman and ophthalmologist Dr. Daniel Ferguson, offers additional advice, “Before jumping into the water, take off your sunglasses and pop on a pair of swimming goggles. Chlorine can make your eyes red and puffy, and ponds and lakes may have bacteria that can get underneath contact lenses and cause potentially blinding damage to the cornea. In fact, the best policy is to never wear contacts while swimming.” Now that you’re not “in the dark” about the dangers of UV light, don’t forget to grab a pair of sunglasses before heading out to Summerfest, State Fair, your favorite lake, or a backyard pool. You’ll not only look great, you’ll enjoy distortion-free, comfortable vision now and, quite possibly, in the future. “And, remember, besides wearing sunglasses and hats, the best way to protect your vision is to schedule regular, thorough, dilated eye exams to check for hidden signs of cataracts, macular degeneration and other sight-threatening conditions. Ask yourself and your family members—‘When was your last eye exam?’” Keep an eye on safety during festival season: Don’t let sparks take the sparkle from your eyes Summer is a time for picnics, parades, festivals and fireworks. For thousands of Americans, however, it also includes the unwanted excitement of a trip to the emergency room. “More than 11,000 fireworks-related injuries occur each year with at least 2,000 involving the eye,” states Sucher. “What is really unfortunate is that the majority of these victims will be children or teenagers. If they won’t listen to your warnings, they may listen to the facts.” Boys ages 13 to 15 sustain three-fourths of all fireworks-related eye injuries. The typical victim is playing at home, unsupervised, with a group of friends. Bottle rockets are the most dangerous culprits. They can travel at speeds of up to 200 miles per hour before exploding and sending debris in all directions. The bottles or cans used to launch the rockets also often explode, showering fragments of glass or metal. And, because they fly erratically, these rockets frequently cause bystander injuries. Although illegal fireworks, such as bottle rockets and Roman candles, account for the majority of injuries, legal “Class C Common Fireworks” also cause thousands of painful accidents. “Sparklers cause three-quarters of all fireworks injuries for children under the age

of five. Little kids are fascinated by the bright sparks and are tempted to touch them,” says Ferguson, a father of two small children. “What parents need to remember, however, is that these are sticks of fire burning at temperatures as high as 1,800 degrees. That’s hot enough to melt gold. And, the sparks can cause skin burns severe enough to require hospitalization or eye injuries that result in permanent blindness.” One-fourth of eye injuries result in permanent vision loss or blindness, and one in 20 victims loses all useful vision or requires removal of the eye. Besides lifelong physical and emotional scars, fireworks take a financial toll. Annual expenditures total more than $25 million for emergency room visits. “Years ago, parents would give their kids sparklers to keep them amused while waiting for someone to set off a backyard display. But now, we know better. Educate your children about the dangers of home fireworks. Sparklers are not toys; they are burning torches. And, no one–not even parents–should handle fireworks. Set an example for your children. Don’t use fireworks and don’t take the kids to watch someone else light up their backyard,” warns Cohen, co-founder of Eye Care Specialists, an ophthalmology practice that has cared for 121,000 patients, many with severe eye injuries. Despite the best precautions, eye injuries unfortunately do still sometimes occur. If so, seek immediate medical attention. Mild injuries can often worsen and lead to serious vision loss. Freedman frequently cares for small children and offers the following advice, “Remember to stay calm and don’t panic. Your anxiety will only heighten your child’s fear and pain. Reassure them that you are going to the doctor to make sure everything is okay. In the meantime, do not use any painkillers or eye medications--they may increase bleeding or not be sterile. Use the valuable time to go directly to the emergency room or doctor’s office.” Rhode adds, “Your child’s automatic response to the pain will be to rub his or her eye. Keep their hands away from their face and, if necessary, protect the eye by taping a foam cup or a similar shield against the cheek, eyebrow and bridge of the nose.” Free educational booklets & information Eye Care Specialists’ doctors are dedicated to the diagnosis and treatment of cataracts, AMD, glaucoma, dry eyes, nearsightedness, and diabetic eye disease. They frequently lecture to the public and have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies, a handout on “When to Have Your Family’s Eyes Checked,” 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. They also offer information at www.eyecarespecialists.net.

PROTECT YOUR FAMILY’S VISION

Call 414-321-7035 for a FREE When to Have Your Eyes Checked guide or info on the topics below.

Read. Learn the symptoms, risks, tests & treatments for eye disorders.

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Norman Cohen, MD n West Allis Robert Sucher, MD Mark Freedman, MD 10150 W. National Av. Brett Rhode, MD West Allis Daniel Ferguson, MD 414/321-7520 David Scheidt, OD

n Wauwatosa

n Downtown

2323 N. Mayfair Rd. 735 W. Wisconsin Av. Wauwatosa Milwaukee 414/258-4550 414/298-0099

JULY 2011 HEALTHWISC MHL 25

A HEALTHY BODY, MIND AND SPIRIT The Goal Of A Retirement Community 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.

A LEXIAN V ILLAGE 9301 N. 76 Street

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

A L E X I A N B RO T H E RS P A V I L I O N 9225 N. 76 Street

who knoew<<page6

July 2011

Tuesday, July 5, 7:00 p.m. Free, Alexian Village MILWAUKEE LETTER CARRIER BAND Wednesday, July 6, Noon Lunch $4, Bingo is at 1:00 p.m. Free, Pavilion LUNCH & BINGO, SPONSORED BY UNIVERSAL SERVICES. Thursday, July 7, 1:00-2:00 p.m. Free, Pavilion THE METABOLIC SYNDROME, Join Boni Wendel, Columbia St. Mary’s. RSVP by July 5. Tuesday, July 12, 1:00-2:30 p.m. Free, Pavilion COMMUNICATING EFFECTIVELY WITH YOUR HEALTHCARE PROVIDER, Susan Garcia, Center for Senior Health & Longevity. RSVP by July 8. Wednesday, July 13. Noon, $4.00 for lunch. 1:00 p.m. Bingo, Free, Pavilion. HEALTHY COOKING, “SUMMER PICNIC IDEAS & BINGO, RSVP by July 7. Wednesday, July 13, Noon-1:00 p.m. Free, Pavilion BLOOD PRESSURE SCREENING. Wednesday, July 13, 7:00-8:00 p.m., Free, Alexian Village WAYNE FRANCIS - VENTRILOQUIST, RSVP by July 11.

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. For more information contact Alexian Village at 414-357-5105.

Calendar of Events Thursday, July 14, 1:0 -2:00 p.m. Free, Pavilion KNEE PAIN? HIP PAIN? Presented by Columbia-St. Mary’s Hospital. RSVP, by July 12. Tuesday, July 26, 1:00-2:00 p.m., Free, Pavilion KNOWING THE TEN SIGNS, Lynda Markut, The Alzheimer’s Association presents the ten signs of memory loss, and Alzheimer's Disease. RSVP by July 24. Wednesday, July 27, Lunch, Noon, $4.00, Movie, 1:003:00 p.m., Free, Pavilion MOVIE DAY WITH POPCORN & SODA, RSVP by July 25. Thursday, July 28, 10:00-Noon, 1:00-3:00 p.m., Alexian Village AARP S AFE DRIVING SEMINAR , This seminar gives confidence along with driving tips. AARP Member, $12., otherwise $14. RSVP by July 20. Thursday, July 28, 1:00-2:00 p.m. Free, Pavilion, UNDERSTANDING THE NEED FOR THERAPY, by Aegis Therapy, RSVP by July 26.

Call 1-800-251-4600 to RSVP

26 MHL HEALTHWISC JULY 2011

who knoew<<page6 Are lycopene pills better than tomatoes? Tomatoes and prostate cancer have been linked since 1995, when Harvard researchers reported that among the nearly 48,000 men in their Health Professionals Follow-Up Study, those who ate at least 10 servings of tomatoes (including tomato sauce) a week were one-third less likely to be diagnosed with prostate cancer than those who ate fewer than 1 ½ serving a week. Since then, however, most studies that tracked the eating habits of large groups of men for years have seen no link between prostate cancer and either tomatoes or lycopene, the major carotenoid in tomatoes. Ideally, researchers would feed men tomatoes or give them lycopene or a placebo and wait to see how many in each group get prostate cancer. But that kind of study is expensive and difficult to pull off, so it isn’t likely to be done. “We do have impressive animal studies, though,” says lycopene researcher John Erdman of the University of Illinois at Urbana-Champaign. In one, rats exposed to a prostate-cancer-causing chemical who consumed a diet containing finely ground dried whole tomatoes were 26% less likely to die of prostate cancer than rats who got lycopene or a placebo. And when Erdman and his research group transplanted prostate tumors into rats, the tumor grew more slowly in those given tomato powder, but not in those given lycopene. “It looks like you may need an array of bioactive ingredients that you find in the whole tomato,” says Erdman. “Lycopene is one of the important components, but it’s not the only one.” Of course, rats aren’t people. “Eating tomatoes may or may not protect men from prostate cancer,” concedes Erdman. “Still, they’re a nourishing food.” As for lycopene pills, “it doesn’t make sense for men to take them in place of eating tomatoes.” To absorb the most carotenoids from tomatoes, eat them cooked, says Erdman. Or, if they’re in a salad, make sure the dressing or the rest of your meal contains at least 10 grams (two teaspoons) of fat. Are lycopene pills better? No. Copyright 2011 SPI, Reprinted/Adapted from Nutrition Action Healthletter, 1875 Connecticut Ave., N.W., Suite 300, Washington, D.C. 20009-5728. 1/2 healthwise ad for clement manor:Layout 5

3/30/11

2:03 PM

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RECONNECTING BY

Not too many years ago, funny stories, life changing conversations, serious topics and creative ideas all took root on the front porch. After the chores were done, it was the place for family and friends to gather and share their experiences of the day whether good, bad or otherwise. It seemed that no one was lonely because there was a place to gather and talk…the front porch. The true art of conversation has changed from the warm exchange of face to face encounters to a form of isolated interaction. Today the advanced technologies of hundreds of cable channels and internet conversations seem to connect us to the world without using the true skills and courtesies of conversing. The opportunity to enjoy that type of front porch conversation is in jeopardy. If you grew up enjoying the freshness of discussion with lemonade in you hands…you understand what is missing in today’s electronic forms of interaction.

28 MHL HEALTHWISC JULY 2011

conversation

It’s interesting to note that early in the morning local restaurants have attracted the “Front Porch Gang” as have retirement communities. The lifestyle of a retirement community is by design a front porch gathering place. One of the main reasons a person decides on joining a community is for social opportunities – a.k.a the good old fashion front porch conversations. Recently at Tudor Oaks Retirement Community after a workout in the fitness class, a long time resident invited a soon to be resident to enjoy a cup of coffee and a chat. “It was so nice to have someone to talk with, just like the days when we used to chat on the front porch” was the follow up comment by the newcomer. She looks forward to reviving the art of fun conversations as she finalizes her plans to move into the community. She shared “It has been so quiet in my home, I look

forward to talking with people again I can hardly wait to move in.” Retirement communities routinely offer the opportunity to come together and share ideas and learn about new ones. Most offer educational seminars on a variety of topics to help spark conversations and interactions on timely topics that are key in keeping the lines of communication open. If you look in the right place, the Front Porch is still buzzing with lively, informative conversation. Use the new technology of today to help you reconnect with friends and family you have lost contact with, and then invite them to join you on the Front Porch. Provided by The Front Porch Gang at Tudor Oaks Retirement Community Call 414-525-6500 to learn move about upcoming conversation sparking seminars and the gang.

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Redefining Assisted Living

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Assuming the role of primary caregiver can be one of the most rewarding, but difficult jobs. While your love may be unconditional, caring for your loved one while juggling your own personal life can be physically and emotionally draining. According to the National Family Caregiver’s Association, more than 50 million people have acted as caregivers at some time over the past year. If you find yourself if this position, while your primary concern may be the health of your loved one, it’s extremely important to remember to take care of yourself as well. In some cases, caregivers become physically ill because they ignore their own health and well being. Your relationship with your loved one can also be damaged because of built up stress. Recognizing signs and symptoms of poor health is the first step to staying healthy. These signs include: • Disturbed Sleep • Depression and tearfulness • Lack of energy • Difficulty concentrating • Weight changes • Suicidal thoughts • Increased irritability • Feelings of hopelessness • Physical exhaustion or injury from lifting, dressing, bathing, etc. Successful intervention to prevent mounting stress often relies on the ability of the caregiver to recognize their frustrations and take a break through the assistance of family, friends and respite care programs. Here are a few ways to care for yourself while continuing to care for your loved one: • Eat a healthy diet. It may seem easier to substitute a healthy diet with fast foods or other quick, unhealthy options. Consuming unhealthy meals, or skipping meals, may cause your weight to fluctuate substantially which is extremely unhealthy. If you are making a meal for your loved one, make enough for both of you to eat and allow for leftovers in case you run out of time to cook another day. • Stay active. Physical activity is good for both your physical and mental health. A small amount of exercise each day can help decrease stress, increase energy and heighten mood levels. Your routine does not have to be a full regimented workout. A simple walk in the park or around the block constitutes as exercise, or even just some time for stretching. • Plan ahead. Make arrangements for your loved one to be taken care of in the event of your absence. Keep a list of people who may be able to step in as caregiver if your plans suddenly change. If you need a vacation, or just a mental break, check with your local skilled nursing centers to see what respite programs are available. Respite programs allow you to take a break from caregiving knowing that your loved one is being monitored by a team of qualified professionals. • Take breaks and time for yourself. Taking time for yourself is probably the most important part of caring for yourself while caring for another. Many caregivers feel guilty leaving a loved one at home to go out and have fun. This time is essential, however, to relieve caregiver stress and help you recharge to keep you from falling into a negative disposition. Allowing yourself to feel is very important to caregiving. Identifying specific feelings can help you understand the cause of those feelings and help you to direct your reactions appropriately. Lastly, always remember that it is ok to ask for help. For more information, call Heartland Hospice at 866-216-5708

TODAY. TOMORROW. TOGETHER. (414) 258-1814 œ“iĂŠ >Ă€iĂŠUĂŠ °6°ĂŠ >Ă€iĂŠUĂŠ ÂœĂƒÂŤÂˆViĂŠ >Ă€i œ“iĂŠ >Ă€iĂŠUĂŠ °6°ĂŠ >Ă€iĂŠUĂŠ ÂœĂƒÂŤÂˆViĂŠ >Ă€i We care not only for the mind, body and

Retirement Living, Homespirit Care, Skilled Nursing, patients likefor Steve, but of body their and family We of care not only the mind, Rehabilitation Services, Hospice andofloved ones, his daughter Linda. spirit patients likelike Steve, but of their family Contact us ones, anytime, your physician and loved like or hisask daughter Linda. for a no-obligation referral. Contact us anytime, or ask your physician

10101 W. Wisconsin Ave. Â? Wauwatosa, WI 53226 for a no-obligation referral. www.stcam.com 977/327/6819!!ÂŚ!!www.heartlandhospice.com 977/327/6819!!ÂŚ!!www.heartlandhospice.com

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EQUAL HOUSING OPPORTUNITY

Summer is a nice treat after a typical wisconsin winter. Unfortunately, summer can get hot – sometimes too hot – and exposure to extreme heat can be dangerous if we don’t take proper precautions. More than 680 americans die each year due to extreme heat exposure according to the u.S. Centers for disease control (cdc). That’s why its important to recognize signs of heat illness and to take steps to prevent it. What causes heat-related illnesses? Excessive heat forces your body to work harder than normal. This is often the root cause of heat-related illness. Heat forces your body to work beyond its limits. Too much heat may lead to serious disorders such as dehydration, heat stroke, heat cramps, heat exhaustion, and sunburn. An extremely high body temperature can damage the brain or other vital organs. In some case, it can be fatal. For adults aged 65 and older, exposure to extreme heat, even for a short time, can overload the body’s natural cooling system. This can pose a real health threat, especially when temperatures and humidity are high. Perceptions on handling the heat Sometimes people say, “I’m used to heat; it doesn’t affect me.” The reality is that being “used to” the heat, or what’s called being “acclimatized”, is necessary for the body to perform in hot, humid conditions without overheating. Acclimatization increases your body’s need for fluid to match the increase in your sweat rate. This can take up to 14 days to occur, and puts you at higher risk for dehydration and heat illness. Once your body is heat acclimatized, the amount of sweat you produce, increases because you sweat sooner and more than before. Your body has adjusted to help you cool you down “sooner”. During the summer months, consider the following tips to stay healthy during times of extreme heat: Drink plenty of liquids. The easiest way to stay cool is often the most overlooked. The best time to consume fluids is before you are thirsty. By the time you are thirsty, your body is already dehydrated. It’s best to drink on a schedule when it is hot outside. Avoid drinks containing caffeine or alcohol while in the sun or heat. These types of drinks stimulate the production of urine thereby promoting dehydration. The best drinks are water, or one of the many flavored sports drinks that are on the market. While pouring water over your head might feel good, it does not effect your core body temperature, so make sure you concentrate on putting plenty of water and other fluids into your body.

Signs and Symptoms of Dehydration include*: • Dry lips and tongue • Headache • Weakness, dizziness, or extreme fatigue • Concentrated urine that appears darker than normal • Nausea • Muscle cramps Protect your skin. Wear loose-fitting clothes and a hat to lessen sun exposure to the face and neck. Apply sunscreen when you know you’ll be outside for a prolonged period of time during the day. It doesn’t take long to apply and can prevent a lot of suffering later. Avoid going out in the thick of the heat. Schedule activities around the hottest times of the day, which is usually the mid-day hours. Consider staying in shady, airconditioned areas during those times, including malls, libraries, community centers or fitness centers. Limit strenuous activity and exercise. Your body works hard enough during hot days, so adding additional exercise or physical activity can be detrimental. If you exercise regularly, try doing so in the early morning or late evening hours. Take regular breaks if you have to work or exercise outdoors. Take frequent breaks to cool down. When spending time out in the hot sun, it’s beneficial to take numerous breaks to allow your body to recover. Take a break in the shade. Having a cool area in your home in which to recover can also be beneficial. Make sure your cooling device – a fan, air conditioning, etc. – is in good working condition before the hot summer months arrive. Always remember that anytime a person who has been exposed to heat becomes disoriented or unconscious, seek immediate medical attention for that person right away. *Source: The American Medical Athletic Association Dr. Vinodkumar Shah is board certified in Internal Medicine. He practices at St. Camillus in Milwaukee and also sees patients at Wheaton Franciscan Medical Group –Franklin, located at 10101 S. 27th Street, and WFMG Brookfield/Capitol, located on Capitol Drive. For more information, or to schedule an appointment, please call 414-302-5400.

Assisted Living and Memory Care Communities Walk through the doors of one of our Senior Living Communities and you will immediately sense the home-like and friendly atmosphere. Compassionate staff has been specially selected and carefully trained to serve with an open heart and friendly smile. Our Memory Care Neighborhoods offer specialized care for the unique needs of residents with Alzheimer’s or related dementias.

For tours and information, please contact us at (262) 432-0222.

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CHOOSING A SENIOR LIVING RESIDENCE FOR

The choice to move into a senior living community is as individual as the person making the decision. There is no clear-cut, step-by-step template that tells people exactly when it is time to consider a senior living care community. However, there are numerous signs that a new living arrangement is needed, such as inability to manage a home’s upkeep, assistance with meals, medication management, loneliness, and other issues. Here, we offer some tips for choosing a quality residence and the important factors in the decision-making process. Choosing a senior living residence for yourself or a loved one is one of the biggest decisions of your life. It involves the sobering realization that living alone in a home full of love and memories may no longer be the best setting at this phase of your life or your loved one’s life. Fortunately, many more options are available today than there were decades ago. Check out our ninepoint program to use as you approach this important decision.

Yourself OR A Loved One

“Choice” is the key word in any conversation about senior living options. Senior living offers choice about where you or your loved one wants to live, choice about the services provided, and choice about the level of care and type of environment that bests matches your or your loved one’s physical and emotional needs. Each senior living resident and potential resident is a unique individual, so high-quality senior living residences offer a wide array of choices. While every senior living community is different, typical services include: Housekeeping services Transportation Assistance with eating, bathing, dressing, toileting, and walking Access to health and medical services Alzheimer’s and memory care Staff available to respond to both scheduled and unscheduled needs 24-Hour security Emergency call systems for each resident’ apartment Exercise and wellness programs Medication management Personal laundry services Social and recreational activities

Assessing senior living care needs

Because a variety of senior living care settings are available-including independent living, assisted living, nursing homes, etc.-It’s important to assess your or your loved one’s care needs. While some seniors may need little to no assistance, others may need medication management and some healthcare monitoring, and still others may have acute care needs. Senior living communities you’re considering will conduct an assessment to determine if that care environment is appropriate. However, to give you an initial feel for which environment may be most appropriate, the centers for medicare and medicaid services offers the careplanner interactive tool to help you choose between different living options. Perhaps the best advice is to follow your heart to know exactly when it is time for you or your loved one to make the transition. Change is rarely easy, but the good news is that most seniors, once they weather the upheaval of transition, report better quality life in their senior living residence.

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Bring this ad in between now and August 31 to receive one month’s rent FREE * ST

Join us at Garden Place and Garden Terrace for our Summer Open House Tours! • Saturday, July 16th from 10:00 am - 2:00 pm • Saturday, August 20th from 10:00 am - 2:00 pm

Independent Living

Assisted Living

Our Communities

Rents vary based on qualified income guidelines. We accept Family Care Funding.

• Optional a la carte services • Housekeeping • Meal plan options • Affordable Independent and Assisted Living Options for 55+ • Studio, one and two bedroom apartments • All utilities included except electric

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32 MHL HEALTHWISC JULY 2011

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* Some Restrictions may apply. Please inquire with the property managers at Garden Place and Garden Terrace for further details. If you are interested in scheduling a personalized tour or would like to receive more information please call Garden Place or Garden Terrace.

Staying In The Home WHAT HOME CARE SERVICES OFFER

Home care is care that allows a person with special needs stay in their home. It might be for people who are getting older, are chronically ill, recovering from surgery or disabled. Home care services include Personal care, such as help with bathing, washing your hair or getting dressed Homemaking, such as cleaning, yard work and laundry Cooking or delivering meals Health care, such as having a home health aide come to your home You can get almost any type of help you want in your home. Some types of care and community services are free or donated. Many other types you have to pay for. Sometimes government programs or your health insurance will help cover the cost of certain home care services. You can get almost any type of help you want in your home—often for a cost. The following list includes some common things people need. You can get more information on many of these services from your local Area Agency on Aging, local and State offices on aging or social services, tribal organization, or nearby senior center. Personal care. Is bathing, washing your hair, or dressing getting harder to

do? Maybe a relative or friend could help. Or, you could hire a trained aide for a short time each day. Homemaking. Do you need help with chores like housecleaning, yard work, grocery shopping, or laundry? Some grocery stores and drug stores will take your order over the phone and bring the items to your home. There are cleaning services you can hire, or maybe someone you know has a housekeeper to suggest. Some housekeepers will help with laundry. Some drycleaners will pick up and deliver your clothes. Meals. Worried that you might not be eating nutritious meals or tired of eating alone? Sometimes you could share cooking with a friend or have a potluck dinner with a group of friends. Find out if meals are served at a nearby senior center, church, or synagogue. Eating out may give you a chance to visit with others. Is it hard for you to get out? Ask someone to bring you a healthy meal a few times a week. Also, meal delivery programs bring hot meals into your home. Money management. Do you worry about paying bills late or not at all? Are health insurance claim forms confusing? Maybe you can get help with these tasks. Ask a trusted relative to lend a hand. Volunteers, financial counselors, or geriatric care managers can also help. Just make

sure you get the referral from a trustworthy source, like your local Area Agency on Aging. If you are familiar with computers, you could pay your bills online. Check with someone at your bank about this option. Some people have their regular bills, like utilities and rent or mortgage, paid automatically from their checking account. If you are signing up for Federal benefits for the first time, you must choose either electronic direct deposit or a special debit card. Go to www.godirect.org (www.directoasucuenta.org for Spanish), call 1-800-333-1795 (toll-free), or stop by your bank, credit union, or Social Security Administration office to start the process. You can have your Federal benefits deposited to a prepaid debit card by using the Federal Government’s Direct Express program. Go to www.usdirectexpress.com or call 1-877-212-9991 (toll-free) to learn more. Be careful to avoid money scams. Never give your Social Security number, credit card account numbers, or bank account numbers to someone on the phone (unless you placed the call) or in response to an email you receive on your computer. Always check all bills, including utility bills, for charges you do not recognize.

Even though you might not need it now, think about giving someone you trust permission to discuss your bills with creditors or your Social Security or Medicare benefits with those agencies. Or, you could give overall permission to handle a variety of legal matters for you in the form of a durable power of attorney. “Durable” means the permission remains in effect if you cannot make decisions yourself, but you can change the power of attorney or cancel it at any time. Health care. Do you forget to take your medicine? There are devices available to remind you when it is time for your next dose. Special pill boxes allow you or someone else to set out your pills for an entire week. Have you just gotten out of the hospital and still need nursing care at home for a short time? The hospital discharge planner can help you make arrangements, and Medicare might pay for a home health aide to come to your home. If you can’t remember what the doctor told you to do, try to have someone go to your doctor visits with you. Ask them to write down everything you are supposed to do, or if you are by yourself, ask the doctor to put all recommendations in writing. For local information contact Comfort Keepers at 414-858-9400 or go to www. comfortkeepers.com.

JULY 2011 HEALTHWISC MHL 33

Focused Rehab Get Better, Get Home

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34 MHL HEALTHWISC JULY 2011

After a serious injury, illness or surgery, you may recover slowly. You may need to regain your strength, relearn skills or find new ways of doing things you did before. This process is rehabilitation. Rehabilitation often focuses on Physical therapy to help your strength, mobility and fitness Occupational therapy to help you with your daily activities Speech-language therapy to help with speaking, understanding, reading, writing and swallowing Treatment of pain The type of therapy and goals of therapy may be different for different people. For example, an older person who has had a stroke may simply want to dress or bathe without help. A younger person who has had a heart attack may go through cardiac rehabilitation to try to return to work and normal activities. Stroke. Heart attack. Arthritis. Serious illness or injury often leads to a long, slow return to health. Thoughts of making a comeback take a backseat to simple survival. Recovery can also mean learning how to live with a disability. Whatever the condition, one of the most important keys to recovery is participation With orthopedic surgery or other major medical procedure in your future, postoperative care and rehabilitative therapy are a fact of life. You want to get better and you want to get home. That’s why there’s Focused Rehab at Waukesha Springs Health and Rehabilitation Center. Look for comprehensive rehabilitative programs, including physical therapy, occupational therapy and speech therapy. A rehabilitation center should work with you and a specially-trained therapists in a comfortable, hometown setting. They will work closely with you to develop a rehabilitative program tailored to meet your specific needs. You’re the Key Player in Your Recovery Rehabilitation is a team effort with one goal: getting you back to where you want to be. Set meaningful goals: Both long-term and short-term goals are important. “Shortterm goals are things you should reasonably be able to do in 1 to 2 weeks,� Siegel explains. They are the building blocks to get you to your ultimate long-term goals, and may be revised many times over the course of rehab. Communicate with your rehab team: Often there’s more than one way to achieve results. If one exercise is not working for you, let your team know. They may be able to recommend another approach. Know your value to the team: Be an active participant in your own recovery. In rehab, it is all about you! To learn more about Focused Rehab at Waukesha Springs, contact our admissions department or call (262) 548-1400 .

aqualogix

A NEW COOL WAY TO WORKOUT IN WATER Arlene Becker, Elite Sports Clubs Health and Fitness Writer We all know that working out in water is very forgiving to your body. Its water weight is buoyant and allows you an easier less stressful workout to your joints. Even people who have problems with their backs and knees are able to work out without pain in water. The most famous case of someone who constantly worked out in water was president FDR who was crippled, but yet exercised on a regular basis in his pool. Many people take water aerobic classes which they can do even if they can’t swim. A variety of different water weights are utilized in the classes. Just eight years ago, in 2003, a revolutionary way of working out in water, which involves every portion of the participant’s body, was developed. It was called Aqualogix. The Aqualogix equipment is definitely 21st century in design and look. It appears to be something that super heroes would sue to make them glide through water. The equipment is very attention grabbing. Jessica Heller, personal trainer, certified aquatic fitness professional, and the Aquatics Director for the Elite Sports Clubs, explains the difference between other aquatic equipment and the Aqualogix equipment. “Most aquatic exercise equipment is either dependent on buoyancy, which makes it useful in one direction or dependent on surface area, meaning you have to hold it in a specific direction to make it work. The Aqualogix equipment is able to be used in any direction and does not need buoyancy to be effective. Rather, you will encounter resistance in whichever direction you move. The amount of resistance is based both on the different strength level of the Aqualogix equipment that the individual participant uses as well as the technique that the user applies.”

Heller went on to describe the benefits of the Aqualogix equipment over other water workout tools. “Aqualogix equipment can be used on the entire body to improve aerobic conditioning, increase strength, increase speed, tone muscle, and increase core strength. With traditional free weights you are pushing or pulling a fixed amount of weight. Aqualogix uses the 360 degrees of drag resistance that water supplies along with a lower-impact environment to achieve the same, if not better, results.” Heller also spoke of its benefits as a physical therapy aide. “Water is the perfect environment for rehabilitation and healing. Its hydrostatic pressure helps decrease swelling and there is also less impact on joints in the water. Also, in the water people can exercise without the fear of falling, which is typical for a rehabilitation patient. Aqualogix equipment can be used for shoulder, elbow, hip, knee and lower back conditions as well as any problems requiring lower impact and stress on the joints.” Aqualogix is the kind of equipment that can be used for any age. Heller observed, “It’s good for any age that can perform a structured exercise program. There is absolutely no age limit on the older end. All the exercises are adaptable for any age, condition, or athletic level. People from professional athletes to grandmothers have worked successfully with the Aqualogix system.” “While it’s true,” Heller said, “that Aqualogix is more expensive than the standard water workout equipment, once the purchase is made, it can be a lifetime investment, and because of its versatility eclipses standard water workout equipment.” Elite trainers assess the level of equipment that someone should use. There is different equipment for

the five different levels of workout. “They are color coded so people do not mix up the levels. Level one is used for beginner exercises. We take enough time in the pool with the equipment to be able to judge Heller said that it’s the physical condition of the person that often prescribes the level of the equipment that person would use. A very fit active person could start on a higher level. The person need not know how to swim to use the equipment.” “The equipment is very comfortable and easy to use,” Heller said. “Your hands are completely enveloped, but there are only straps around your feet.” Heller spoke of Aqualogix helping people who had various types of injuries. “I personally have seen great result in healing and dexterity with people who have had knee and shoulder injuries. They can exercise without pain.” Heller said that people could use the equipment on their own but emphasized that they should have at least five sessions with a certified aquatics trainer before they do so, and she added, “from time to time they should meet with trainers to tweak their water routines a bit.” While Heller said people could have just a half hour workout with the Aqualogix all the training sessions at Elite are an hour long. She also noted that at Elite the equipment was offered “only as part of a structured training program. However anyone can try out the equipment at any time upon request.” The Elite Club in Mequon, at 11616 N. Port Washington Road, will be having a demonstration class which will be free to the public in mid-July. For more information on Aqualogix or to register for the free demonstration class call the Mequon Club at 1-252-241-4250

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HEALTH DECISION By Marianne Penne, Are you postponing an important health decision because you’re afraid of recuperating in a nursing home? You’re not alone. Many people are wary of being treated alongside the aged or chronically-infirmed. They’re just not comfortable with the setting or pace. You needn’t worry, however. Each year, thousands of Americans experience the positive, multiple spin-offs of short-term recovery in a long-term facility. . .Intense physical, occupational and/or speech therapy. . .24-hour monitoring and follow-through. . .continual motivation to make progress, whatever your condition or disease. Today’s nursing homes offer a variety of rehabilitation, clinical and other services designed to speed recovery while extending hospital care. Within months, weeks and even days, most acute-care patients in these settings return to normal life back home. The result? Scores of seniors with hip or total knee replacements are navigating comfortably once again. Yet orthopedic patients aren’t the only beneficiaries of inpatient care. Did you know that if you’re weak after surgery or require support during radiation and chemotherapy, your best weapon for getting stronger, faster may be a nursing home? Likewise, if you need to stabilize your diabetes, undergo intravenous antibiotics, adapt after gastric bypass, or recover from a stroke, you may find a short stay in a long-term facility a life-saving choice. Skilled providers can help you regain your stamina so you’re capable of returning home. They can restore your ability to resume the simple activities of daily living, making sure that you’re mobile, independent and safe.

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Of course, you need the right mix of expertise and services. A program that can tout both experience and a complete therapy menu deserves your attention. But for starters, make sure that the facility offers: • experience with your particular diagnosis or disease. If you have serious open wound issues, for instance, you’ll want professionals who excel in managing them. • a full-time staff of dedicated nurses and therapists (including physical, occupational and speech). Because the same professionals are on board 24-seven, you can expect continuity — and daily work toward your target. • an integrated, team approach. With everyone — nurses, therapists, social workers and other professionals — setting and monitoring your goals, you’ll be better positioned to meet them. • an environment that’s welcoming and comfortable. Even though your visit will be temporary, you need to know that the staff is eager and prepared to make it a positive experience for you. While your length-of-stay depends on an admitting diagnosis, your age and overall health also will play a part. Young people who’ve undergone total knee replacements, for instance, are likely to move through therapy in just days. Senior citizens with multiple health issues, on the other hand, may take considerably longer. In either case, you can expect a busy program tailored to your needs and fashioned for your quick rehabilitation. In fact, with the right nursing home, you won’t have to postpone that important health decision. You’ll be recovering in no time. For more information please contact The Village at Manor Park at 414-607-4100 or vistit ww.vmpcares. com.

We are comprehensive, continuing care retirement communities that are at the forefront of providing senior health care services. No other retirement communities have the depth of on-site services or offers fun events for active seniors.

Independent Villas Independent Apts Assisted Living Skilled Nursing Rehabilitation Ventilator Care Hospice Care JULY 2011 HEALTHWISC MHL 37

RETIREMENT ESTIMATOR CELEBRATES THREE YEARS By Karyl Richson Social Security Public Affairs Specialist in Milwaukee, WI It’s been three years since Social Security’s Retirement Estimator went online. Within months of coming out, the online application was praised as one of the highest-rated online services around, and it has consistently remained so every year. Results from the American Customer Satisfaction Index show Social Security’s online Retirement Estimator in one of the top two spots, with a score of 90. (Social Security’s online benefit application took the top spot.) The Retirement Estimator ranks higher than the websites of any other public and private sector agencies and companies, including the likes of Netflix and Amazon. Millions of people have used the Retirement Estimator. You may try it yourself at www.socialsecurity.gov/estimator. Now that Social Security’s most popular online application is available in Spanish at www.segurosocial.gov/calculador, even more people can use the Retirement Estimator. The Retirement Estimator is a convenient, secure, and quick financial planning tool that lets workers calculate how much they might expect to receive in Social Security benefits when they retire. The attractive feature of this calculator is that it uses your earnings information on file at Social Security, without displaying your personal information. So you get an instant, personalized estimate of your future retirement benefits. The Estimator even gives you the opportunity to run different scenarios and “what if” situations. For example, you can change the date you expect to retire or change expected future earnings to create and compare different retirement options. This can help you as you plan ahead. To use the Retirement Estimator, you must have enough Social Security credits to qualify for benefits and you cannot be receiving benefits currently. Experience the best online service now by visiting Social Security’s Retirement Estimator at www.socialsecurity.gov/estimator. Then, once you’ve sketched out your retirement plans, you’ll know where to go when the time comes to apply for benefits: online at www.socialsecurity.gov.

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38 MHL HEALTHWISC JULY 2011

By Karyl Richson Social Security Public Affairs Specialist in Milwaukee, WI Americans have been explorers long before we declared our independence on July 4, 1776. Colonists were brave enough to venture across the seas to settle in the unknown frontier of the New World. From there, westward expansion eventually took them from the east coast to the west. Then came the space race, and imagined places to explore. Shows like Star Trek called space the final frontier. But we’ve since found new frontiers, such as cyberspace. If you’ve used Social Security’s website, then you know that cyberspace is no longer a strange, uncharted territory. Social Security’s online services are so easy to navigate, even Kirk could use them (as Patty Duke tells George Takei in one of our new public service announcements – check them out at www.socialsecurity. gov/boldlygo). What are some of the things you can do easily at www.socialsecurity.gov? • Use our Retirement Estimator to get an instant, personalized estimate of your future Social Security retirement benefits. www.socialsecurity.gov/estimator • Visit our Benefits Planner, where you can get started right away planning for a secure retirement. You also can go here to use the disability and survivors planners to find out how much you or your family might qualify for if the need arises. www. socialsecurity.gov/planners • Retire online! You can complete and submit your retirement application in as little as 15 minutes. www.socialsecurity.gov/retireonline • Apply online for disability benefits. www.socialsecurity.gov/applyfordisability

Planning for your future Aging is a time of adaptation and change, and planning for the future will make sure your needs, or the needs of a loved one, are fully met. Continuing to thrive as you age means learning how to maintain your independence for as long as possible. This may mean modifying your own home, or it could mean moving to a housing facility with more support options on site. When planning ahead, consider the needs you might have in the future: Physical and medical needs. As you age, you may need some help with physical needs, including activities of daily living. This could range from shopping, cleaning, and cooking to intensive help with bathing, toileting, moving around, and eating. You or a loved one may also need increasing help with medical needs. These could arise from a sudden condition, such as a heart attack or stroke, or a more gradual condition that slowly needs more and more care. About 70 percent of individuals over the age of 65 will require some type of long-term care services during their lifetime. Social and emotional needs. As you age, your social networks may change. Friends or family may not be as close by, or neighbors may move or pass on. You want to make sure that you have continuing opportunities for maintaining and building new social networks. If you become isolated and housebound, it can have an adverse effect on your mental health. Financial needs. Long-term care can be expensive, and balancing the care you need with where you want to live requires careful evaluation of your budget. You may consider moving to a facility with more onsite care or easier maintenance, or modifying your home and using in-home help if necessary. Understanding senior housing options There is a broad array of housing options available to seniors, from staying in your own home to specialized facilities that provide round-the-clock nursing care. The names of the different types of housing options can sometimes be confusing, as the terminology can vary from region to region. The main difference will be in the amount of care provided for activities of daily living and for med-

ical care. When researching a housing option, make sure it covers your required level of care and that you understand exactly the facilities offered and the costs involved. Aging in place Many older adults prefer to stay at home as they age. It has the advantage of being a familiar place and you know your neighbors and the community. There is a wide range of home care services that can help you maintain your independence within the comfort of your own home, from in-home help to day care. Staying at home may be a good option if: You have a close network of nearby family, friends, and neighbors. Transportation is easily accessible, including alternate transportation to driving. Your neighborhood is safe. Your home can be modified to reflect your changing needs. Home and yard maintenance is not overwhelming. Your physical and medical needs do not require a high level of care. You have a gregarious personality and are willing and able to reach out for so-

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cial support. You fall within the geographical confines of an integrated community, such as a “village” or NORC (Naturally Occurring Retirement Community). Aging in place is a less effective senior housing option once your mobility is limited. Being unable to leave your home frequently and socialize with others can lead to isolation, loneliness, and depression in seniors. So, even if you select to age in place today, it’s important to have a plan for the future when your needs may change and staying at home may no longer be the best option. a family member, or simply moving to a more accessible apartment or condo. The key is being in an area with good access to transportation, services, and social networks. Reprinted with permission from Helpguide.org © 2001-2010. All rights reserved. For more articles in this series, visit www.Helpguide.org.

Retirement Community • • • •

 N168 W22022 Main Street Jackson, WI 53037

www.jacksoncrossings.com (262) 993-2838

Hwy 45 North to Hwy 60 East Exit

Independent Apartments Supportive Care Assisted Living Memory Care

Sorting out senior living options? We Can Help     

William A. Passavant offers spacious and comfortable one & two bedroom apartment homes that are filled with features you will appreciate. Designed for your comfort & convenience, this outstanding 51-unit senior apartment community offers resort style living at an affordable price.

• • • • • •

Located minutes from downtown Milwaukee Central location allows convenient travel by car or public transit Spacious units with brand-new energy saving appliances Handicap Accessible Washer/Dryers in Units (Limited availability, remaining units have W/D hook-ups) Heated Indoor Parking with Car Wash Port

For Rental Information call:

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Commonwealth Management 2708 W. Center St. Milwaukee, WI 53210 www.commonwealthco.net JULY 2011 HEALTHWISC MHL 39

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