MHL June 2020

MHL

JUNE 2020 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

HOW TO PLANT AN HERB GARDEN 7 FILLING DINNERS FOR 5 SMARTPOINTS OR LESS

GET ACTIVE, WHEREVER YOU ARE

SOME MYTHS ABOUT NUTRITION & PHYSICAL ACTIVITY SENIOR SUMMER LIVING

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

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subtle and come and go in the early stages. This means that symptoms may not be noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc.Summer has just arrived and I am ready for the heat. May *Problems with organizing planning was suchand a great month weather-wise that it keeps me *Obsessive, ritualistic behaviors hopeful for warm sunny days the entire month of June. I’ve *Uncharacteristic behaviors: being sadofallmy theneighbors time, rude, anxious, loss of interest noticed quit a few getting their gardens in previous hobbies, activities, or friends ready for some planting of their favorite gardens. We have *Easily frustrated, ablames others gardening story in this issue, hopefully it great healthy *Money and number problems will get us all psyched for getting our flowers or veggie *Illness,ready. medication or depression are some conditionsweather that mimic gardens Don’t interactions forget to wear your sunscreen.

Summertime symptoms of dementia.

Only a doctor can diagnosis if it is dementia or another should make it easy for you to make a few healthful changes in your life. condition. a full medical workup can treatconscious. a medical condition determine MoreHaving than ever people are becoming health Healthieroroptions are if it isnow dementia. available in food, housing, gardening, transportation, and even clothing.

KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE I WHAT have been hearing lately how people are really started to becomeDECLINE? more health There is currently no cure for dementia but there are non-drug andofdrug concious as they grow older. Fitness really should be apart of all our treatments lives. which can help with slowing the symptoms of dementia.

This is why we have this newspaper. We are here to help you get healthy. We Brain stimulation can articles help slow progression, early in disease. carefully consider the wethe publish and we especially cover a variety of the health Engaging in activities that are creative or make a person think such as word games, related issues in an effort to help you learn about the choices you can make matching, or learning new information are valuable as long as the person doesn’t get about your health. frustrated because it is too difficult for them.

As always we want to give our senior readers some great articles that help Socialization is important them get the best out of life.to remain engaged. Isolation can be decreased with visits from family and friends, in attending to senior centers, connecting We are very interested staying events, healthygoing and we know you are, or too.

We with others through Facebook or Skype. have current health information for you and those you love. Every month, we Exercising minutes day 5 times aand week, a healthy diet, and talk to local 30 health care aprofessionals try eating to get that information to managing you. chronic diseases such as diabetes or high blood pressure can help slow the You need to remember there are regional health issues and by contacting progresthe sion. health professionals here we can provide you with information that is pertinent stressWe with familiar routines and environments. doesn’tsocause toDecrease your health. encourage you to contact us with yourStress suggestions we dementia, but can worsen the symptoms. can make MHL a better paper for you.

Medication may help improve mental function, mood, or behavior. For some, the Stay healthy! drugs-Amanda donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine Lewis (Razadyne) are helpful to delay some of the symptoms of mild to moderate dementia. Memantine (Namenda), may be prescribed for treatment of moderate to severe Est 1992 Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be prescribed to treat depression, excessive anxiety, or hallucinations.

EDITORS NOTE

MHL

JUNE 2020 FREE PUBLICATION

MODERN HEALTH AND LIVING

HOW TO PLANT AN HERB GARDEN

JUNE 2020 EDITION

GET ACTIVE, WHEREVER YOU ARE

7 FILLING DINNERS FOR 5 SMARTPOINTS OR LESS SOME MYTHS ABOUT NUTRITION PHYSICAL ACTIVITY

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SENIOR SUMMER LIVING

Hello Summer A GUIDE TO HEALTHY LIVING

FOR MEN, WOMEN, CHILDREN

AND SENIORS

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

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MHL JUNE 2020

HOW TO PLANT AN HERB GARDEN There are few things more satisfying than being able to cook with ingredients that youâ&#x20AC;&#x2122;ve grown yourself! And one of the simplest ways to accomplish this is by learning how to grow an herb garden. Many herbs are relatively easy to grow and can add bold, exciting flavors to your recipes.

Choose your favorite herbs One of the most fun steps is brainstorming all the delicious flavors you could have at your fingertips! If you often buy herbs at the grocery store, start with those, since you know you like to use them in your cooking. Or, if you keep certain dried herbs in your spice rack, you can get fresh varieties of those for an upgrade. Popular herbs to grow include basil, parsley, oregano, rosemary, thyme, cilantro, and chives.

Decide on the type of garden Another wonderful thing about herbs is their flexibility. You can grow them outdoors in the yard, in a pot or window box on the porch, or even inside on your kitchen windowsill if you have space. Think about where it would be convenient for you to access a handful of herbs while youâ&#x20AC;&#x2122;re cooking.

Consider sun exposure Speaking of location, the main factor you need to consider when placing your herb garden is sunlight. Most herbs want at least six hours of sun a day. Before you plant, consider spending a day monitoring your potential location ideas and recording how much sun the area is receiving. If growing herbs indoors, you can even choose placement based on the direction your windows face, keeping in mind that south-facing windows are best.

Get good-quality soil Herbs will thrive best in a good-quality potting soil, which is less dense than regular garden soil. You can boost soil nutrients by adding compost or fertilizer, as necessary.

Buy starter plants if you can While you certainly can plant herbs from seed, itâ&#x20AC;&#x2122;s faster and often easier to buy young plants from a garden store or order plants online. Since seedlings have already done some growing, theyâ&#x20AC;&#x2122;ll be ready for successful transplanting. If you think youâ&#x20AC;&#x2122;d enjoy nurturing a plant from seed instead, it can be a slightly cheaper option.

Give them enough space Although windowsill plants are often known for being quite small, herbs donâ&#x20AC;&#x2122;t like to be too confined. If youâ&#x20AC;&#x2122;re planting in containers, start with pots at least 8 inches in diameter per plant, with holes at the bottom for drainage. If youâ&#x20AC;&#x2122;re planting outside, space them 18 inches apart.

Water and harvest them frequently Once your herbs are planted and growing, youâ&#x20AC;&#x2122;ll soon be able to start enjoying them! To care for your herbs: Water enough to keep the soil moist (but well-drained) Rotate them on occasion, so each side has a turn with the sun Do regular trimming and harvesting so that the plants donâ&#x20AC;&#x2122;t outgrow their space or start bolting.

These steps will encourage new growth, so you always have fresh leaves when you want them.

Are you dreaming about the delicious recipes you can cook with your fresh-grown herbs? Call up a gardening friend to talk shop! A CapTel captioned telephone makes phone calls easy with hearing loss.

These tips on how to plant an herb garden will help you create delicious and nutritious recipes at home. For even more ways to use your herbs, check out this article.

For more healthy living articles, visit www.captel.com

7 FILLING DINNERS FOR 5 SMARTPOINTS OR LESS

By Jaime Osnato If youâ&#x20AC;&#x2122;re following the new myWW program from WW (formerly called Weight Watchers), sticking to your SmartPoints budget doesnâ&#x20AC;&#x2122;t have to be a headache. The trick is building a stockpile of tried-and-true WW-friendly recipes, so you can throw together a quick, tasty meal without worrying about calculating or overspending your daily points.

Tofu and vegetable skewers Tofu and veggie skewers pack in protein and filling fiber for very few SmartPoints.

Here, Jaclyn London, RD, CDN, dietitian and head of nutrition and wellness at WW, explains the SmartPoints system, including how to stretch your points allowance, plus puts her stamp of approval on eight filling recipes â&#x20AC;&#x201D; clocking in at 5 SmartPoints or less â&#x20AC;&#x201D; that work for any (blue, green or purple) WW eating plan.

How Do You Calculate SmartPoints?

First things first, WW assigns a SmartPoints value to every food and beverage.

This number is based on the itemâ&#x20AC;&#x2122;s calories, protein, sugar and saturated fat. The more protein a food contains, the lower its SmartPoints value will be. Conversely, more sugar and saturated fat increase the amount. â&#x20AC;&#x153;Each food plan on the myWW program has a SmartPoints budget â&#x20AC;&#x201D; which is personalized to each member based on their age, weight, height and gender,â&#x20AC;? London tells LIVESTRONG.com.

There are also ZeroPoint foods, which have a SmartPoints value of zero and donâ&#x20AC;&#x2122;t have to be weighed, measured or tracked. â&#x20AC;&#x153;While the list of ZeroPoint foods varies slightly based on the plan youâ&#x20AC;&#x2122;re following, all of these foods form the basis of a health-promoting pattern of eating,â&#x20AC;?

London says.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

How to Make the Most of SmartPoints Londonâ&#x20AC;&#x2122;s motto is always to eat more fruits and veggies more often. â&#x20AC;&#x153;Adding extra produce to your meals is one of the best ways to create a healthful, balanced dish and feel like youâ&#x20AC;&#x2122;re getting the most bang for your buck when it comes to SmartPoints,â&#x20AC;? she says.

And your planâ&#x20AC;&#x2122;s list of ZeroPoint foods is a great place to start. Depending on your plan, you can nosh on fruits, veggies, lean proteins and whole grains without spending a single SmartPoint. â&#x20AC;&#x153;Letâ&#x20AC;&#x2122;s be clear though â&#x20AC;&#x201D; itâ&#x20AC;&#x2122;s not a free pass to down a dozen eggs in one sitting or eat nothing but bananas for an entire day,â&#x20AC;? London says.

On the contrary, ZeroPoint foods are â&#x20AC;&#x153;meant to encourage you to eat more real, wholesome foods and make more conscious choices when it comes to food prep and cooking methods,â&#x20AC;? she says.

No matter what meal youâ&#x20AC;&#x2122;re making, London says it should always have a mix of protein, fiber and healthy fats, which will help you feel satisfied longer.

WW-Friendly Recipes Whether youâ&#x20AC;&#x2122;re a WW newbie or a seasoned SmartPoints pro in need of new ideas, these simple-yet-yummy recipes will help you whip up a WW-friendly meal any day of the week.

Tip Weâ&#x20AC;&#x2122;ve included SmartPoints values for all three myWW food plans â&#x20AC;&#x201D; green, blue and purple. Though most recipes fall within the 5 SmartPoints range, some values DINNER>>page 21

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Know what to ask when choosing an Eye Surgeon What equipment do they use?

by Cheryl L. Dejewski

Your vision is priceless. When you or a loved one needs medical, surgical or laser treatment for anything from cataracts and glaucoma to macular degeneration and diabetic retinopathy, how do you decide whom to trust? In recognition of “National Cataract Awareness Month,” we turned to Eye Care Specialists, a leading local ophthalmology practice, for suggestions on what to ask when choosing a surgeon for cataract surgey or other major eye concern.

How long have they been practicing?

Mark Freedman, MD: Look at the individual doctor's years of experience, when the entire practice was founded, and its size.

For example, Eye Care Specialists was founded in 1985 by cataract surgery pioneers Drs. Norman Cohen and Robert Sucher, and I came on board in 1988. Since then, our medical team has grown to provide care for nearly every eye condition to more than 185,000 people at three locations.

Do they practice alone or with a team of Eye MDs? Are they based in your community? For how long?

Brett Rhode, MD: In our practice, we have six specialists who all work and live in the Milwaukee area. Because we are part of a team, our patients are assured that there is qualified, 24-hour back-up coverage, as well as the sharing of questions, techniques and ideas between doctors. And, because we are local residents—and not outsiders who only come in to perform surgery and then head back home to another city or state—we have a special commitment and stake in the community. This dedication, backed by expertise, is one reason why we are one of the only medical practices to have their entire team voted by their healthcare peers as “Top Doctors” by Milwaukee Magazine.

Is their practice well-rounded?

Daniel Ferguson, MD: When evaluating surgeons, consider their skill, patient volume, and breadth of services. For example, Eye Care Specialists is regarded as one of the leading cataract surgery practices in Wisconsin in terms of both volume and skill. We have performed tens of thousands of cataract procedures and have been asked to turn the operating room into a teaching environment for fellow physicians and industry professionals. Our doctors have been state pioneers in new surgical techniques and devices, including phacoemulsification (ultrasonic), topical anesthesia (eye drop) cataract removal, and foldable lens implantation. In addition to cataract operations, our surgeons have performed countless other procedures requiring equal or greater expertise, including eye muscle surgeries, corneal transplants, retinal repairs, lid repairs, and laser and medication injection treatment. By being well-rounded in skills, an Eye MD can help patients both now and when they develop other issues as they age.

Where do they perform most procedures?

Michael Raciti, MD: Our surgeons have tested nearly every type of equipment and selected exactly what works best for them. We utilize some of the finest machines available for performing cataract surgery, glaucoma and diabetic retinopathy laser treatment, and other procedures. All of this enhances our ability to achieve excellent outcomes and satisfied patients.

Are they invested in educating patients & peers?

David Scheidt, OD: We believe that education is critical to protecting and preserving vision and that it is important to make patients informed partners in their care.

Our practice is one of the only ophthalmology groups in the country to write and publish its own educational materials on cataracts, glaucoma, diabetic retinopathy, dry eyes, macular degeneration, and countless other topics. In addition to our own patients, we have distributed more than one million booklets and handouts free-of-charge to senior centers, retirement communities, civic groups, health care professionals, and other individuals and organizations. Through education, we strive to encourage all Wisconsinites to seek and receive the best possible eye care.

Do they work with referring physicians and other health & senior care professionals?

Mark Freedman, MD: Eye Care Specialists has provided extensive continuing medical education training and materials for health and senior care professionals for nearly 35 years, including all-day conferences for optometrists from throughout Wisconsin. We are happy to answer referring physicians questions and routinely co-manage the care of medical and surgical patients.

What are their financial policies?

Michael Raciti, MD: My partners and I believe that finances should not prevent someone from achieving and maintaining their best possible vision. As such, we accept Medicare and most major and state insurances. We are also participating providers in American Academy of Ophthalmology EyeCare programs and, when needed, help research financing and flex plan options.

Our policy is to treat each patient as an individual—presenting treatment options that best fit their medical needs, lifestyle and budget. We do NOT believe in pushing patients to accept cataract lens implants or other devices or treatments that are beyond their needs and means.

Daniel Paskowitz, MD, PhD: Whenever medically appropriate and possible, our doctors perform diagnostic and treatment procedures in-office for See the best you can see, when you see Wisconsin’s leaders in ophthalmology. patient convenience and cost-effectiveness. This includes corneal topography mapping to determine the best surgical technique and customized lens implant Are you putting your vision at risk?

World-Class Care. Local Convenience. to utilize for cataract surgery, inner Most people aren’t motivated to make an eye appointment ■ Glaucoma, Diabetes and Macular Degeneration (AMD) Care eye medication injections to preserve (with advanced medication injection and laser treatments) unless they notice a problem—and often not even then. vision in diabetic and macular degen■ No­Stitch, No­Shot Ultrasonic Cataract Surgery What they don’t realize is that many sight­threatening conditions eration patients, and OCT laser scan(with standard, multi­focal, toric & extended­range implants) have no warning signs. But, if you know the risks, symptoms, ning to detect, track and treat sight■ Corneal Transplants, Lid Repair and Retinal Cases tests and treatment options for common eye concerns, you’re threatening conditions, often before ■ Dry Eye, Floaters and Infections Treatment more likely to take action. We can help. Call 414­321­7035 for vision loss occurs. More complex ■ Comprehensive Eye Exams & In­Office Diagnostic Laser Scans detailed free booklets on cataracts, glaucoma, AMD, and diabetes. procedures are conducted at the Eye Then, consider: When was your last eye exam? If it was more ■ Eyelid Treatment (inflammation) & Surgery (drooping) Surgery & Laser Center of Wisconsin, than a year ago, call today to protect your vision for tomorrow.

■ Accept Medicare and Most Major Insurances in the Milwaukee County Research Trusted by more than 185,000 doctors & patients since 1985.

Voted “Top Doctors” — Milwaukee Magazine Park near the Zoo. This outpatient center has some of the most advanced technology available in a comfortable environment with a handpicked team of nurses who specialize in eye surgery. For patients whose insurance or other needs require that they receive Mark Freedman, MD Brett Rhode, MD Daniel Ferguson, MD Daniel Paskowitz, MD, PhD Michael Raciti, MD David Scheidt, OD services elsewhere, we also have surgiwww.eyecarespecialists.net West Allis Wauwatosa Milwaukee cal privileges at many of the area's T P DOOCCTOR ORRS 10150 W. National Ave. 2323 N. Mayfair Rd. 633 W. Wisconsin Ave. Practice profile & common finest hospitals and outpatient facilities. eye concerns information 414-321-7520 414-258-4550 414-298-0099

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20 2020 202 02 20 2 0

EYE CARE SPECIALISTS

June is “National Cataract Awareness Month”

February 2011 Note

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DON’T LET POOR VISION CLOUD This month I wanted to start things off with new and modern changes.

Starting with the QR code. Get your cell phones out and scan the code on the LIFE front YOUR and enjoy ourOUTLOOK new updated website. ON If you don’t have the phone that

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no problem, just go to www.modernhealthandliving.com as find even

By Cherylscans, L. Dejewski more information healthy Even though six out of 10about people over living. age 60 already have one, most people don’t I am very pleased that you’ve decided to join uswith this month.

Thislet is our BIG know the facts about cataracts until they’re “eye-to-eye” one. Don’t cataracts Health Awareness issue.

We have packed so much up-to-date information keep you from seeing life to the fullest. Educate yourself about cataract signs, into risks these pages this issue is just bursting with health!

We have something for and removal.

Then, askthat yourself if it’s time to schedule a comprehensive eye exam. men and women of all ages.

We contact local health professionals every month What exactly is a cataract? and isarethe thankful thatof many contributed to this issue.theThey keenly “A cataract clouding the have natural lens located inside eye are behind the aware of health concerns for this region (very important).

We stay in touch pupil,” says Mark Freedman, MD, senior partner at Eye Care Specialists, a local ophthem recognized so they can for stayproviding in touch with you. I medical, think you’ll find something thalmologywith practice advanced surgical and laser here that can help you lead a healthier life.

We hope that you share this special treatment of most all eye conditions. “This lens works like a camera lens—focusing issue with at friends and family, light onto the retina the back of the too. eye to form the images you see. As you age, S p e a k i n g o f f a m i l y , I try to kand eep m ine to actcloud. ive throThis ughouist tcalled hese coald‘cataract.’ months. protein in the lens may clump together start My children are taking a Tae Kwon Do class 4 times a week.

I encourage you As the clouding advances, it can blur or fog vision to the point of inhibiting day-toto try to find something to keep your children active and social.

Wheather day functioning.” Depending on the type of cataract, the clouding may take yearsitsor just monthsgymnastics, to progress.dance, sport or just running around in circles, staying active keeps the body and mind healthy and developing.

What increases the risk of cataracts?

To us adults with Super Bowl Sunday and myself hosting the monthly Age (cataracts develop with time, like age spots & wrinkles) Bunco get together this equals food, food and even more food. It’s so important Diabetes (doubles the risk for cataracts & glaucoma) to keep ourself active, so it might be time to get that gym membership or start Cortisone/steroid use walking the malls again. Stay active!!! I hope you have a wonderful February Sun exposure and will touch base again in March Previous eye injury -Amanda Lewis Smoking How do you get rid of a cataract?

“There are no drugs, drops, glasses or exercises that can prevent or cure cataracts,” says Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center and partner at Eye Care Specialists. “The only effective treatment is to make an opening February 2011theEDITION in the eye, surgically remove cloudy lens (cataract), and replace it with an intraocular lens implant (IOL) to once again focus light rays onto the retina,” adds Rhode, who, along with the rest of the surgeons at Eye Care Specialists, uses the most advanced techniques to gently break up and remove cataracts through a tiny incision.

What are the symptoms?

Losing your vision is not a fact of life as you grow older. Schedule an eye exam if you notice: Lewis Media Group publishers Foggy, fuzzy, vision Amanda Lewis editorblurred or double Sensitivitygraphic to light and glare Malberry Media design “Starbursts” around lights Marlys Lewis Holding items closer to viewJerry Kornowski Marlys Metzger travel editor Needing brighter founder light to readBarry Lewis Fading or yellowing of colors Difficulty judging stairs or curbs Difficulty seeing to drive at night Vision changes affecting the ability to do tasks Glasses and prescription changes don’t help When should you have surgery?

Daniel Ferguson, MD, an ophthalmologist with thousands of cases under his surgical cap advises, “It’s not necessary to wait to remove a cataract until it’s so ripe that almost all vision is blocked. In fact, if you wait too long, it can grow so dense that the operation becomes riskier and more difficult. I tell patients that if the cataract is 6000, email: info@lewismediagroup.com. preventing you from doing tasks, new glasses won’t improve clarity, and no other conditions exist which would negate the benefits of removal (like severe macular degeneration), then it’s time for surgery.”

What happens youthe decide to have the cataract removed? intendedonce to replace knowledge or diagnosis of your doctor.

We advise seeing a physician whena health arises requiringinanthe expert’s care.or on the day of your initial apCataract ever surgery is problem NOT performed office pointment. First, you must meet the surgeon and have preparatory tests done. Once you and your doctor decide to proceed with surgery, you will have a comprehen-sive eye exam to see if any other existing conditions (such as glaucoma, diabetic retinopathy, retinal detachment and macular degeneration) could detract from your Lewis Media Group | Malberry Media | www.modernhealthandliving.com EYE>>page 40

In-home and on location appointments: Call today 262-241-3668 JUNE 2020 MHL

RIDE AROUND TOWN SAFELY Ride around town safely during National Bicycle Safety Month with these tips.

Review these bicycle safety tips to ride around town safely.May brings warm weather and beautiful sunshine we can all appreciate. It’s also National Bicycle Safety Month – a time to enjoy bicycling with safety in mind! This leisure activity can be fun for all ages and will allow you to appreciate all nature has to offer during this time of year. Before you step on the pedals, review these essential bicycle safety tips: Always wear a helmet For your safety, wear a helmet every time you get on your bike, even for short rides. However, not just any helmet will do – you want one that fits snugly on your head. Here are a few guidelines from the National Highway Traffic Safety Administration (NHTSA) on proper helmet usage: Position the helmet level on your head, covering the forehead and not tipped backward or forward Adjust the side straps, so they form a “V” shape under and slightly in front of your ears Center the buckle on the chin strap under your chin Stay alert Pay attention to vehicles, pedestrians, and others on the road throughout your ride.

Avoid listening to music or other distracting activities that can limit your ability to stay alert. You need to be able to see what is in front of you at all times, so you have time to react and maneuver around any obstacles in your path.

Avoid peak traffic times or busy streets The timing of your bike ride matters too. If you are riding on the road, try to avoid high-traffic areas or peak traffic times. Choosing routes with less traffic and slower speeds can help you stay safe while you’re enjoying your ride. As an alternative, you may want to consider using a designated bike lane or bike path away from cars and other vehicles.

Learn basic hand signals Many bicyclists use a series of basic hand signals to let drivers in their vicinity know when they are stopping or turning. If you plan on riding your bike frequently this spring, it may be useful to refer to this NHTSA resource that covers standard signaling you can expect to find on the road.

Make yourself easily visible Wear equipment or clothing that will help you be more visible to others. Bright shirts, reflective gear, and reflective lights for your bike can help drivers and other pedestrians see you from a distance. A bell or horn can also help you announce yourself when approaching other walkers or bikers from behind.

These bicycle safety tips are essential to follow for your next ride. As always, remember to check in with your doctor before starting a new exercise routine.

For more health and wellness tips and advice, keep reading our blog, www.captel. com.

10 MHL JUNE 2020

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www.CapTel.com l 1-800-233-9130 Disclaimer: FEDERAL LAW PROHIBITS ANYONE BUT REGISTERED USERS WITH HEARING LOSS FROM USING INTERNET PROTOCOL (IP) CAPTIONED TELEPHONES WITH THE CAPTIONS TURNED ON. IP Captioned Telephone Service may use a live operator. The operator generates captions of what the other party to the call says. These captions are then sent to your phone. There is a cost for each minute of captions generated, paid from a federally administered fund. No cost is passed on to the CapTel user for using the service. CapTel captioning service is intended exclusively for individuals with hearing loss. CapTel® is a registered trademark of Ultratec, Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Ultratec, Inc. is under license. (v2.6 10-19)

Reducing the amount of furnishings and personal items for a senior move can be a daunting task, but with the proper preparation and moving firm, a senior move can be completed in a timely, stress-free fashion.

Senior citizens account for 50 percent of the residential moves currently on the housing market, and moving firms offers senior services for seniors moving into downsized living quarters.

Reducing the amount of furnishings and personal items can be a daunting task, but with the proper preparation and moving firm, a senior move can be completed in a timely, stress-free fashion,.

Senior moving and down sizing companies can offer senior citizens advice and complete references from handy men, to charities, even CPA’s and elder lawyers. A senior move can be daunting, but with the correct planning and strategy, downsizing is another step in the life process.

The Art of Downsizing Senior citizens account for 50 percent of the residential moves currently on the housing market, and moving firms offers senior services for seniors moving into downsized living quarters.

- Create senior downsizing task list one to three months in advance.

- Get the family involved in the senior move. If you need help, consider hiring a senior move manager.

- Designate items that will be moved, sold or given away. Decide on the item the senior will want to keep, and will fit into the new senior home.

- Be prepared to provide list of inventory to mover, including any legal documentation, regarding power of attorney, etc. if applicable. For instance – if the children are handling the senior moving details, they should show they have authority to do so.

- Sell what you can at auction, online or a yard sale. Some items may have value that can help defray senior moving expenses.

- Donate the rest to reputable charity. Keep receipts for senior tax purposes. If the furniture is still in good condition, a senior’s sofa or dining room table may be a godsend to a family that needs furniture.

- A senior move is not a “self move. A senior move takes the efforts of many people, family and professionals, to make it go smoothly.

- To save on cost, pack as much as the senior and their family can do themselves.

A mover will provide this service, but packing items is the simplest way to save cost for the senior move.

- If the senior moving is in their 80′s, and their children are in their 60′s, carrying heavy furniture should be designated as a senior moving service. Use the movers for heavy items and let family members move lamps and pictures.

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

WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments Are can youhelp currently a providing help to a loved one as a Family Caregiver? which with slowing the symptoms of dementia.

You may have heard of respite care and thought, I’veingotthe this.”

Brain stimulation can help slow the progression,“Thanks, especiallybutearly disease.

Or you may have thought it sounded nice but too expensive.

Engaging in activities that are creative or make a person think such as word games, Or that or your loved new one required too are much, or tooaslittle, for you to benmatching, learning information valuable longassistance as the person doesn’t get efit from it. frustrated because it is too difficult for them.

The fact is, many family tocaregivers considerIsolation respite care andecreased invaluable partvisof Socialization is important remain engaged. can be with their caregiving.

It’s not just about being able to recharge your batteries, it’s about its from family and friends, attending events, going to senior centers, or connecting taking care through of yourself so you or canSkype. better care for others. with others Facebook Many family caregivers use respite services so theydiet, can and attend church Exercising 30 minutes a day 5 times care a week, eatingjust a healthy managing every week.

Others use it because otherwise they’d never be able to make their own chronic diseases such as diabetes or high blood pressure can help slow the progresmedical appointments.

Some have younger children or grandchildren and want to be sion. able to be at their school events.

Some family caregivers even say that it’s the only Decrease stress with familiar routines and environments. Stress doesn’t cause detime they reallythegetsymptoms. out of the house. mentia, butcan canever worsen In Medication fact, often people discover respite care function, because they have important or may help improve mental mood, or an behavior.

Forwedding some, the out-of-town function that they don’t know how they’ll be able to attend and having drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine temporary respite care from a professional CAREGiver only way it is possible.

(Razadyne) are helpful to delay some of the symptoms is of the mild to moderate demenIt allows you to live your life, with full confidence that your loved one is intocapable tia. Memantine (Namenda), may be prescribed for treatment of moderate severe hands.

Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be preRespite caredepression, is for seniors with dementia, cancer, diabetes, blindness, heart disscribed to treat excessive anxiety, or hallucinations. ease or just “old age.” You name it, there is a respite care solution for it.

Many local continuum of care communities (assisted living & nursing homes) offer a short term respite service. Adult day centers may also provide a short term solution. However, by far the most flexible option is for in home respite care from a home care provider like Home Instead Senior Care. We can make arrangements for just a few hours a week, overnights or for 24-hour care.

Consider those family caregivers providing help for a loved one affected by Alzheimer’s disease, or another dementia. Due to challenging behaviors, and the constant attention such care requires, caregiver burnout can become a significant problem. Respite care can provide a vital reprieve to help keep you sane!

It is so important that Home Instead Senior Care has partnered with the Alzheimer’s Association and the Hilarity for Charity Fund started by comedian Seth Rogen and his wife, Lauren, to provide grants for free respite care to families in Milwaukee, WI. These grants are made possible through the Hilarity for Charity organization, and the charitable contributions of Local Home Instead offices.

For more information about respite care and other services, please contact 414-882-5464.

EVERYONE NEEDS A BREAK SOMETIMES

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

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JUNE 2020 MHL 13

TICK SEASON IS HERE

Lyme disease and other Tick-borne diseases are on the rise and getting more difficult to diagnose.

The conventional testing is weak at best and the symptom presentation of these infections can be so variable that many physicians may miss the signs and symptoms of infection. A recent map which pinpoints areas of the eastern United States where the highest risk of exposure to Lyme disease came out in the February issue of the American Journal of Tropical Medicine and Hygiene. The highest risk areas included most of Wisconsin, northern Minnesota and much of the northeast from Maine to northern Virginia. It is also suspected that the tick population will be higher than usual this year partially due to the lack of the deep freeze with our mild winter which helps to control the population of ticks.

The infection rate is increasing dramatically with the US Center for Disease Control (CDC) reporting 30,000 to 40,000 cases annually compared to 15,000 in the mid-1990s. However the CDC admits that the numbers could be as much as 12 times higher than reported. The Lyme bacterium, Borrelia burgdorferi (Bb), is a highly intelligent organism with an amazing capacity to avoid detection in the body. It has many potential mechanisms for this including evading immune system detection.

Another problem with testing may be due to individuals with less than optimal immune responses to the exposure. A Johns Hopkins study in 2005 discovered that commercial tests may miss 75% of Lyme disease cases.

Patients and doctors alike are used to thinking that a classic bull’s-eye rash at the location of the tick bite is required for a diagnosis of Lyme disease. It is estimated, however, that up to 50 % or more cases never develop this bull’s-eye rash but go on to develop the other symptoms of infection. The additional symptoms individuals should be watching for include but are not limited to the following: flu-like illness, severe fatigue, stiff neck, joint pain or swelling, muscle pain, tingling/numbness or burning sensations, shortness of breath, palpitations or chest pain. It is important to see a doctor, preferably a Lyme Literate physician, if you experience any of these symptoms or any other acute or chronic symptoms that persist without a clear diagnosis being made. Many chronic cases resemble and may be misdiagnosed as chronic fatigue, fibromyalgia, neurological conditions such as Multiple Sclerosis, Parkinson’s disease or ALS. Children may be diagnosed with seizure disorders, behavioral disorders such as ADHD or many of the conditions falling under the umbrella of Autism Spectrum Disorders.

Protection methods for tick season should be taken seriously and include all family members.

These would include wearing hats, light colored clothing, tucking pants in socks and wearing protective repellants on the body and on clothing when outdoors. Clothes may be sprayed with a DEET containing product but should not be put on TICKS>>page 47

JUNE 2020 MHL 15

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Dr. William Dunbar, President of Midwest College

â&#x20AC;&#x153;An Ancient Medicine For Modern Timesâ&#x20AC;?

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LIFESTYLE>>page 46 16 MHLJUNE 2020

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

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

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

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

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

Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing chronic diseases such as diabetes or high (Rose) blood M. pressure can help slow the progresBy Kalpana Kumar, M.D. sion.

What do feelings have to do with the practice of MedDecrease stress with familiar doesnâ&#x20AC;&#x2122;t deicine?routines What isand theenvironments. importance ofStress feelings in thecause healing mentia, but can worsen the process? symptoms.

Many of you may have heard the saying, â&#x20AC;&#x153;You Medication may help improve mental function, mood, or behavior.

For some, canâ&#x20AC;&#x2122;t heal what you canâ&#x20AC;&#x2122;t feel.â&#x20AC;?

There is great truth the to drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine this statement. But how is one to feel in a culture where (Razadyne) are helpful to delay somefeeling of the is symptoms of mild to moderate demenauthentic not valued?

How can we feel safe tia. Memantine (Namenda),with mayone be another prescribed for treatment of moderate to severe when we are conditioned to substitute Alzheimerâ&#x20AC;&#x2122;s Disease. Antidepressants, and antipsychotics may be presentimentalityantianxiety, for true feeling? scribed to treat depression, excessive anxiety, or hallucinations.

We all know what sentimental statements sound like. When a person is hurting

Redefining Health

FEELINGS ARE THE MEDICINE THAT DO THE HEALING

or grieving a loss, we are conditioned to say, â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;m sorry,â&#x20AC;? even without thinking or feeling into what they must be feeling. When we project what we think the other person is feeling, based on what we think we would feel if the tables were turned, we are not coming from our heart or empathy, but projection. Projection (1) lacks true feeling. It is a perception or a mental construct created by the ego that has less to do with empathy and more to do with the story we tell ourselves about what we are conditioned to say in the face of suffering. But there is no way to know what another is feeling, unless we connect through our heart and our feeling function. When seen through the lens of projection, sentimental statements donâ&#x20AC;&#x2122;t truly help the other during a difficult time, they donâ&#x20AC;&#x2122;t connect with what they are feeling, and this doesnâ&#x20AC;&#x2122;t really help them heal.

Over the past 30 years of medical practice, I have seen tens of thousands of patients, many whom have suffered greatly and have apologized for crying in my presence or for feeling intense emotional pain. I am always amazed at the apology and it saddens me to feel that they feel alone in their suffering. It makes me wonder why we are ashamed of feeling deeply.

One answer to this question is that we live in a society where feelings are seen as a weakness. When we dig a bit deeper into the roots of this, we can follow the thread to the foundational roots of our society. Here, the Feminine Principle (2) is not valued. Feelings are at the heart of the Feminine Principle and rejecting, pathologizing or shaming ourselves for feeling is a symptom of our collective and personal rejection of the feminine qualities we all carry. Feelings make us genuine, real, trustworthy, and validated. If we feel grief, fear or sadness, we must honor our vulnerability as sign of strength rather than weakness. Feelings remind us of our humanity. Our Emotional Body (3) is a conduit to the deeper wisdom that lies within us and connects us to our intuition and instinct. This is our inner guidance system that keeps us safe. Without it, we lose our discernment and cannot navigate safely through life.

When men and women enter their fourth decade of life, the biological shift that occurs (4)from hormonal changes brings forth a greater intensity of feelings. It is as if forty years of conditioned repression of the feeling function begins to break down to assist in the alignment with the authentic, unconditioned, uncontaminated Self.

This is our True Nature, (5) the Self that is beneath our conditioning and adaptations, undistorted by family imprints or shame. This organic process of reorientation can cause anxiety and fear as it does not comply with familial or societal â&#x20AC;&#x2DC;rulesâ&#x20AC;&#x2122;. The Authentic Self rises up at this time of life through feeling function and wants us to experience meaning and add value to our life. This process has been written about for thousands of years as sacred yet it is discounted by our society.

HEALING>>page 46

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weight.

Food Myths Myth: To lose weight, you have to give up all your favorite foods.

Fact: You don’t have to give up all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Just remember to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages.

TIP: Limiting foods that are high in calories may help you lose weight. The Dietary Guidelines for Americans 2015-2020 External link have estimated daily calorie needs based on a person’s age, sex, and physical activity level.

Myth: Grain products such as bread, pasta, and rice are fattening. You should avoid them when trying to lose weight.

Loaf of whole-wheat bread Substituting whole grains for refined-grain products is healthier and may help you feel fuller.

Fact: Grains themselves aren’t necessarily fattening—or unhealthy–although substituting whole grains for refined-grain products is healthier and may help you feel fuller. The Dietary Guidelines for Americans 2015-2020 recommend consuming grains as part of a healthy eating plan External link. At least half of the grains you eat should be whole grains. Examples of whole grains include brown rice and wholewheat bread, cereal, and pasta. Whole grains provide iron, fiber, and other important nutrients.

Are you overwhelmed by daily decisions about what to eat, how much to eat, TIP: Try to replace refined or white bread with whole-wheat bread and refined when to eat, and how much physical activity you need to be healthy? If so, don’t be pasta with whole-wheat pasta. Or add whole grains to mixed dishes, such as brown discouraged because you’re not alone. With so many choices and decisions, it can instead of white rice to stir fry. Check out ChooseMyPlate for more tips to help you be hard to know what to do and which information you can trust. add whole grains External link to your eating plan.

This information may help you make changes in your daily eating and physical Myth: Choosing foods that are gluten-free will help you eat healthier. activity habits so that you improve your well-being and reach or maintain a healthy Fact: Gluten-free foods are not healthier if you don’t have celiac disease or are not sensitive to gluten. Gluten is a protein found in wheat, barley, and rye grains. A health care professional is likely to prescribe a gluten-free eating plan to treat people who have celiac disease or are sensitive to gluten. If you don’t have these health problems but avoid gluten anyway, you may not get the vitamins, fiber, and minerals you need. A gluten-free diet is not a weight-loss diet and is not intended to help you lose weight.

"Love Your Life" TIP: Before you decide to avoid a whole food group, talk with your health care www.fyzicalnorthshore.com professional if you believe you have problems after you consume foods or drinks with wheat, barley, or rye.

A physical therapist is a key Our board certified physical therapists member of your health care team Myth: You should avoid all fats if you’re trying to be healthy or lose weight. specialize in the following areas: who is specially trained to improve Fact: You do not have to avoid all fats if you’re trying to improve your health function, relieve pain, and expand or lose weight. Fat provides essential nutrients and should be an important part of your movement potential. Through a healthy eating plan. But because fats have more calories per gram than protein or evaluation and individualized carbohydrates, or “carbs,” you need to limit fats to avoid extra calories. If you are treatment, our PT's can treat trying to lose weight, consider eating small amounts of food with healthy fats, such existing problems, provide as avocados, olives, or nuts. You also could replace whole-fat cheese or milk with preventative health care, and help To schedule a free screen, call (262) 478-0920 lower-fat versions. Read about food portions and how much food is enough for you. you reach your functional goals. or email nspttv@gmail.com.

TIP: The Dietary Guidelines for Americans 2015-2020 recommend consuming Located at: 136 N. Main St., Ste. 308, Thiensville, WI 53092 and 4922 Columbia Rd., Cedarburg, WI 53012 less than 10 percent of your daily calories from saturated fats. Try cutting back on solid-fat foods. Use olive oil instead of butter in cooking.

Myth: Dairy products are fattening and unhealthy.

Fact: Dairy products are an important food group because they have protein your body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium, since many Americans don’t get enough of these nutrients. Dairy products Receive Reiki in the comfort made from fat-free or low-fat milk have fewer calories than of your own home. dairy products made from whole milk. Learn more about the • Reduce Stress and Anxiety dairy group External link.

Reiki and Energy Healing TIP: Adults should have 3 servings a day of fat-free or • Release tension in the body carlsonhealing.com low-fat dairy products, including milk or milk products such • Gain more peace of mind as yogurt and cheese, or fortified soy beverages, as part of • Helps with sleep disturbances a healthy eating plan. If you can’t digest lactose, the sugar found in dairy products, choose fortified soy products, lac• Helps manage depression tose-free or low-lactose dairy products, or other foods and beverages with calcium and vitamin D: All distant healing sessions are 30 minutes Calcium—soy-based beverages or tofu made with calcium sulfate, canned salmon, or dark leafy greens such as Cindy Carlson collards or kale Reiki Master/Energy Healing vitamin D—cereals or soy-based beverages 414-758-0657 Myth: “Going vegetarian” will help you lose weight and ccarlson10@att.net be healthier.

A couple cooking vegetables Some research shows that a Allow the powerful energy of Reiki to soothe and relax your mind and body. healthy vegetarian eating plan may be linked to lower obesity

SOME MYTHS ABOUT NUTRITION & PHYSICAL ACTIVITY

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MYTHS>>page 47

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DINNER<<page 8 vary from plan to plan.

1. Lemon & Caper Grilled Chicken Breast Weight Watchers friendly recipes Lemon & Caper Grilled Chicken Breast This high-protein, lean chicken breast is ideal for a meal plan focused on weight loss.

Green Plan: 4 SmartPoints Blue Plan: 0 SmartPoints Purple Plan: 0 SmartPoints Winner, winner, chicken dinner! â&#x20AC;&#x153;A healthful source of protein, chicken adds antioxidants and polyunsaturated fatty acids to your diet,â&#x20AC;? London says.

And the breast boasts even bigger bonuses for weight loss. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s one of the leanest parts of the bird, packing about 1 to 1.5 grams of saturated fat per 3.5-ounce serving, plus it contains the highest amount of protein (31 grams) compared to skinless chicken thighs (26 grams),â&#x20AC;? she says.

You could pair this lean poultry with steamed broccoli and baked spaghetti squash without adding to the points value of your meal.

2. Grilled Vegetable â&#x20AC;&#x153;Burgersâ&#x20AC;?

Weight Watchers friendly recipes Grilled Vegetable â&#x20AC;&#x153;Burgersâ&#x20AC;?

This plant-based burger is a veggie loverâ&#x20AC;&#x2122;s paradise.

Green Plan: 4 SmartPoints Blue Plan: 3 SmartPoints Purple Plan: 3 SmartPoints â&#x20AC;&#x153;Adding more produce to your diet is always a good idea,â&#x20AC;? says London.

And this â&#x20AC;&#x153;burgerâ&#x20AC;? recipe, which is chock full of nutrient-dense vegetables, is a great place to start, especially if youâ&#x20AC;&#x2122;re like the 90 percent of American adults who arenâ&#x20AC;&#x2122;t consuming the recommended amount of fruits and veggies, per the Centers for Disease Control and Prevention.

For an extra punch of protein, toss an egg on top of your veggie burger. (Eggs are zero points on the blue and purple plans.) â&#x20AC;&#x153;Depending on size, one egg contains around 8 grams of protein and will help keep you feeling satisfied,â&#x20AC;? says London, who encourages getting creative with cooking methods: From over-easy to sunny-side-up or poached, you have plenty of options.

(Just be sure to factor any cooking oil or butter into your points total.)

3. Pan-Grilled Tofu Skewers Weight Watchers friendly recipes Pan-Grilled Tofu Skewers These tofu skewers are perfectly seasoned. â&#x20AC;&#x153;Tofu gets a bad rap about being flavorless, but the key to cooking it is adding enough seasoning,â&#x20AC;? London says. â&#x20AC;&#x153;If you get that down, itâ&#x20AC;&#x2122;s a great lean protein swap for nearly every recipe â&#x20AC;&#x201D; whether youâ&#x20AC;&#x2122;re vegetarian or not.â&#x20AC;?

Plus, tofu touts a ton of health benefits. Consuming â&#x20AC;&#x153;soy-based protein is linked with lower BMI and improved cholesterol,â&#x20AC;? says London. Whatâ&#x20AC;&#x2122;s more, tofu ranks fifth among foods highest in heart-healthy essential omega-3 fatty acids, according to the USDA. But tofu isnâ&#x20AC;&#x2122;t the only all-star ingredient in this low-calorie recipe. London loves that ginger root is used to season these savory skewers. â&#x20AC;&#x153;Ginger is part of an anti-inflammatory pattern of eating and full of immune-boosting nutrients,â&#x20AC;? she says.

And experimenting with flavors like ginger can, well, spice up foods you may be less jazzed about â&#x20AC;&#x201D; say, like veggies â&#x20AC;&#x201D; and help you get more greens into your meal plan.

4. Grilled Shrimp Kebab Weight Watchers friendly recipes Grilled Shrimp Kebab This shrimp kebab is packed with protein and flavor.

Image Credit: Livestrong Green Plan: 2 SmartPoints Blue Plan: 1 SmartPoint Purple Plan: 1 SmartPoint This low-fat shrimp kebab piles on a whopping 38 grams of protein per serving, making it ideal for your weight-loss goals.

According to a November 2014 study in Nutrition & Metabolism, a high-protein diet is associated with increased satiety and less body fat, plus it helps you hold onto lean muscle mass when youâ&#x20AC;&#x2122;re in the midst of shedding pounds. â&#x20AC;&#x153;Shrimp is a great lean protein source thatâ&#x20AC;&#x2122;s typically lower in calories than higher-fat meat alternatives,â&#x20AC;? says London, whoâ&#x20AC;&#x2122;s a huge advocate for people eating more seafood. â&#x20AC;&#x153;Plus, shrimp (along with other shellfish like oysters and mussels) is packed with the mineral zinc, which not only boosts your immune system but also helps protect skin cells from damage,â&#x20AC;? she says.

For a well-balanced meal, London suggests stirring in a variety of veggies as well as a whole grain or pulse like quinoa or even lentil pasta (both zero points on the purple plan).

Get the Grilled Shrimp Kebab recipe and nutrition info here.5. Avo-Egg Salad DINNER>>page35

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ARE YOU WEIGHT LOSS RESISTANT?

vous about leaving a daycare he’d been going to since birth. One child created a wide chasm in the sand table to show how she felt her family was divided up after her parents’ divorce.

Once the child symbolically shares things he or she cannot articulate, I can begin to help them with what they are struggling with. I will start to guide the child by asking them questions like, “Why is the mommy giraffe way over there?” That’s how I get to the bottom of what is really the child.

Realbothering People.

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

Throughout the series of therapy sessions, I constantly confer with the child’s Helping Millions Take Off Pounds parents. Sometimes, if I feel a parent needs to observe something the child is doing, I Sensibly® Since 1948.

CHILD>>page 55

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22 MHL JUNE 2020

Bernard Rosen, PhD is a Nutrition Consultant and Educator There are lines of people waiting to use the stepping machines and the exercise bikes. But, within a few short weeks the crowds disappear and there are no more lines.

Why does this happen? You’ve cut back on the booze, are eating salads for lunch, skipping a meal here and there, and are working out hard at the gym. Yet the pounds are not flying off. This is not uncommon as over 95% of all diets end in disappointment. However, don’t be discouraged. If you read on you’ll learn how you can get lasting results.

We are told the formula is simple – less food plus more exercise equals less weight.

Truth be told, the formula is much more complex. You may be what is termed by leading nutritionists as “weight loss resistant.” What does this mean? Put simply it means having difficulty or an inability to lose weight. There are several factors that contribute to this and here’s how: • Chronic stress – raises cortisol which breaks down muscle, puts sugar in the blood stream, and promotes fat storage which increases the likelihood of insulin resistance; and lowers DHEA (an anti-aging, libido stimulating, and fat burning hormone).

• Insulin resistance – blocks the burning of fat, causes fat storage around the abdomen, and causes inflammation.

• Hormone imbalances – imbalances of estrogen and progesterone in women promote fat storing; low DHEA and testosterone in men and women reduce the ability to burn fat and build muscle; high estrogen in men promotes fat storage; and high progesterone in women promotes insulin resistance.

• Hypothyroidism – muscle building is slowed, metabolism is slowed, sex hormones are not produced sufficiently and are out of balance, and general low energy and fatigue.

• Brain chemical imbalance - neurotransmitter imbalances cause cravings and inappropriate eating behaviors.

• Chronic sleep deprivation – increases cortisol, creates sugar cravings, lowers thyroid function, lowers energy, and increases appetite.

• Low Fat Free Mass – a low muscle mass to fat mass ratio keeps metabolism slow (this is often a result from chronic dieting).

• Food allergies – can cause cellular fluid retention or “false fat” and create cravings for these foods.

• Gut dysbiosis and yeast overgrowth – healthy bacteria is an important part of digestion as they consume calories, otherwise an increase of fat storage.

• Toxic burden – disrupts pH balance in gut, blood, and tissues; slows metabolic rate; disrupts absorption of minerals; disrupts hormone receptor sites creating imbalances; and lowers thyroid function (hypothyroidism).

Most programs just measure pounds lost and are successful in that realm. However, that is only part of the picture. Soon after the program is completed the weight begins to come back on. The reason – the underlying behaviors and lifestyle have not changed. With the metabolism slowed from dieting and a return to prior habits, the pounds quickly come back on.

The best program for long term health and vitality will be one that addresses your individual needs. Working with a qualified nutrition consultant you can determine your areas of weight loss resistance and develop a plan to address them. As these areas are brought back into balance your metabolism will improve, enabling you to lose weight in a healthy manner. It may take some time to get the body back on track.

The body has built-in healing mechanisms and with proper nutrition and healthy behaviors the body will heal. As the body heals you will lose fat and weight.

Bernard Rosen, PhD is a Nutrition Consultant and Educator. He works with individuals, groups, and at corporations to create individualized nutrition and wellness programs. His office is in Cedarburg. To learn more or to schedule an appointment, call (262) 389-9907 or go to www.brwellness.com.

SENIOR HEALTH AND WELLNESS

JUNE 2020 MHL 23

HOW TO PROTECT HEARING AGE<<page 34 AIDS IN SPRING

Expanding participation to under-represented groups Keep hearing aids safe during spring weather and activities with these helpful team p Leveraging existing infrastructure developed

by ORCATECH, the research suggestions. testing its platform in older adults’ homes this year. Participants will include resident howintoPortland, protect your hearing in aids in rural springPacific here.While spring is African a wonderful come Learn housing veterans the Northwest, Americans time to enjoy nature and the outdoors, this seasonal change can also wreak havoc if and Latinos in Miami.

Sdvv#rq#|rxu#zlvgrp you wear hearing aids. From sunlight to moisture, there areinmany potential “It’s a broad infrastructure designed to be dynamic response to hazards rapidly to changing hearing aids to look out for.

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Iru#pruh# Service also plans to support the project. hpdlo=#wxwruClqwhuidlwkploz1ruj# or recharge your batteries frequently ylvlw=#zzz1lqwhuidlwkploz1ruj lqirupdwlrq= TheReplace wireless CART home When batteries begin to run out, replace or recharge them as soon in-home as possiblemonitoring to Passive, avoid any corrosion or rust build-up. You can check the power remaining in your isn’t new. But barriers to adopt hearing aid batteries with a battery tester. Leaving the door of the battery component cost, little evidence of effecti open at nighttime is another way to protect and enhance the quality of your batteries concerns about privacy have ma and device. www.cardinalcapital.us THIS IS EXACTLY WHERE YOU'LL WANT TO BE... tion slow to catch on, Dr. Kaye Avoid excess moisture “Ideally, the technology need Excess moisture is one of the leading causes of damage to your hearing aids. intrusive, tuned to specific livin why it’s important to limit exposure to water, humidity, or perspiration during to provide highly valued data,” Independent Residences Serving The Needs That’s Of Our Communities the spring and summer months. Be sure to take your hearing aids off when you’re example, for people living alo showering, intensely exercising, or exposed to humid environments. cally placed motion sensors on Keep a hearing aid dehumidifier on standby allow researchers to track parti Regularly check the tubing and battery compartments of your hearing aids to see speed (a predictor of vitality), c if there are any water droplets or accumulated moisture inside. Using a hearing aid cline, and mortality, without in dryer or dehumidifier can help remove this excess moisture and condensation from privacy. Contact sensors placed your device. It will also help prevent bacteria growth that can cause itchy ears. es can show medication adhere Watch the sunscreen Data will flow wirelessly 2 As the temperatures begin to rise, many of us will apply sunscreen to protect our ing a constant flow of objecti skin. However, sunscreen contains oils that can affect your hearing device. When tion about activity, sleep, mobili applying sunscreen during these warmer months, take extra precautions with lotions social interaction, and general h and sprays. Before applying sunscreen to your ears, face, and neck, you may want to becomes a terrific window on Kensington has spacious and comfortable private & semi private remove your hearing aids first to protect them from exposure and wash your hands person is successfully aging in rooms like it’s your home away from home. before putting your devices back in.

Dr. Kaye.

Residents can enjoy art, music, games, outings, pet visits, Limit sunlight exposure A weekly email survey of social gatherings, exercise sessions, and more.

Sunlight is another big culprit of springtime hearing aid problems. To prevent the will address health factors that plastic coating from melting, keep your hearing aids out of direct sunlight. Don’t Sk il to monitor remotely, such as leave them in a vehicle outside for an extended period, and look for shady areas when F ocu s led Nursin mood, changes in medications g ed Re spending time outdoors. habili tal visits. ta tion Servic Store your aids in a cool, dry location CART’s history and future e s Palli a Our last tip to protect your hearing aids in spring is to store them in a safe, cool, t CART’s roots go back to 201 i v Our apartment home e C are and dry location when they’re not in use. As we’ve noted, sunlight and moisture can Kaye teamed with R. Paul Craw quickly damage your device, so consider placing your device in a cool and dry locathen senior research scientist at communities provide a tion at night and during other non-usage times. the Foundation for the Nation In this guide, we covered how to protect your hearing aids in spring. As the weathof Health; and others to launch er begins to warm up, cleaning and handling your hearing device with care can also caring staff, friendly Independent Living Research N help maintain peak performance. tiative, which developed a proof To learn more about how a captioned telephone for hearing loss can help you or neighbors, & plenty of research environment and infra someone you care about catch every word over the phone, call 800.233.9130 or visit 1810 Kensington Dr. | Waukesha, WI 53188 At ORCATECH, Dr. Kaye an CapTel.com today.

(262) 548-1400 | of kensingtoncareandrehab.com comforts home. ers continued to develop and technologies that unobtrusiv 24 MHL JUNE 2020 data. The CART initiative dev of recommendations from a 20 Cardinal Capital Management Heart, Lung, and Blood Institut

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With pleasant spring temperatures comes the urge to become more active. Before summer heat takes over, encourage your senior to engage in light physical activity, such as walking.

Regular walking, a favorite exercise for seniors, is one of the most effective forms of activity that delivers substantial health benefits and improves heart health, according to the American Heart Association.

Walking is easy to start and continue, and it has the lowest dropout rate of any physical activity. The American Heart Association even offers Walking Clubs, which allow participants to connect with others who share similar goals, lifestyles, schedules and hobbies – and do it for free.

The recommended level of moderate aerobic exercise is 150 minutes per week; according to an AHA survey, only 15 percent of American adults reach that goal.

Walking for as little as 30 minutes a day will help your senior loved one improve circulation, lower cholesterol and blood pressure, and promote weight loss.

To make walking even more enjoyable for your senior loved one, try this light exercise today. The Leg Curl is designed to help make walking and climbing stairs easier for a senior. Here’s what to do: 01 Stand behind a sturdy chair, holding on for balance. Lift one leg straight back without bending the knee or pointing the toes. Breathe in slowly.

02 Breathe out, slowly bringing the heel up toward the buttocks as far as possible.

03 Bend only from the knee, keeping hips still. The leg you are standing on should be slightly bent.

04 Hold position for 1 second.

05 Breathe in, slowly lowering the foot to the floor.

06 Repeat 10 – 15 times.

07 Repeat 10 – 15 times with the other leg.

08 Repeat 10 – 15 more times with each leg.

National Institute on Aging Consider getting a pedometer for your senior. Encourage them to clip it to their belt in the morning and wear it all day long. Wearing a pedometer is a simple way to keep track of daily steps. They may be surprised at how many steps they take each day while walking, running an errand, and even doing chores around the house.

Have your loved one keep a daily log of their steps and motivate them to set small fitness goals each week.

At Home Instead Senior Care serving the North Milwaukee County area, we know that simple activities like walking can stave off or reverse frailty in seniors, prevent against balance disorders and falls, and generally improve physical and emotional well-being.

To incorporate light physical activity such as walking into your senior loved one’s lifestyle, consider enlisting a Home Instead CAREGiver, who can serve as a walking companion or transport your senior loved one to the mall, local museum or a community garden for some scenic exercise.

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FUN EXERCISES & SPORTS FOR SENIORS Older adults to socialize, have fun, and stay healthy.

One of the most popular sports for seniors is swimming.Staying active through exercise and organized sports helps to build community connections while also benefiting your health and having fun while youâ&#x20AC;&#x2122;re at it. So, what are some fun sports options for seniors? To maximize the health benefits while remaining injury-free, consider those that offer moderate aerobic activity and a range of strength conditioning moves that activate all the major muscle groups.

Here are five exercises and sports for seniors that can keep you fit while being kind to your bones, joints, and heart: Want to learn more about why these exercises are ideal for older adults? Keep

reading.

1. Swimming One of the most popular sports for seniors is swimming, and for good reason.

Thanks to the buoyancy of water, aquatic exercise takes stress off of your joints, making it ideal for many older adults, including those with arthritis. Overall, swimming provides a fantastic full-body workout, with benefits for your heart, muscles, and bones. There are a wide variety of strokes and water activities to try, whether youâ&#x20AC;&#x2122;re interested in joining water aerobics classes or swimming laps solo.

Try these swimming exercises for seniors next time you hit the pool.

2. Bicycling Bicycling is a wonderfully effective workout. It gets the heart rate going, you can set your own pace, and itâ&#x20AC;&#x2122;s easy on the joints. But before you start pedaling, visit a professional for a bike fitto ensure you have the correct size, design, and features to allow you to ride with proper technique. Avoid models that make you hunch over too much or put your knees at a dangerous angle. A bike fitter can measure these aspects and also determine the right seat width to keep you sitting comfortably. Be sure to find a helmet that fits properly as well.

Check out the basics of biking and bike safety for boomers here.

3. Brisk walking Regular quick-paced walking has a myriad of health benefits, from your heart to your muscles. Thereâ&#x20AC;&#x2122;s a reason itâ&#x20AC;&#x2122;s another one of the most commonly recommended activities for seniors! The beauty of walking is that itâ&#x20AC;&#x2122;s simple yet offers a lot of variety â&#x20AC;&#x201C; you can take a lap around your neighborhood, join a social group, walk around the course while playing golf, or hit the trails.

In whatever form you choose, try to make walking a daily habitto help lower blood pressure, maintain aerobic capacity, and prevent disease. You can even kick it up a notch with Nordic walking. The special walking poles allow you to turn a walk into a full-body workout by engaging your upper body along with your legs.

Learn how walking 6,000 steps per day can help with knee pain here.

4. Strength training Incorporating weight and resistance strength training into your exercise routine is a great choice on multiple levels. Itâ&#x20AC;&#x2122;s one of the best things you can do for your bones â&#x20AC;&#x201C; increasing bone density can stave off osteoporosis â&#x20AC;&#x201C; and has a multitude of other benefits. Time reportsthat weight training can be an effective remedy for metabolic conditions like Type 2 diabetes and a potential antidote to inflammation. However, be cautious and work with a personal trainer to ensure proper form that can help you prevent injury.

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SUMMER WEATHER SAFETY TIPS Prevent dehydration, sunburns, insect bites, and more with these outdoor safety tips.

One summer weather safety tip is to stay hydrated.As the official start to summer draws near, the days are noticeably longer, and the temperatures are joyously warmer. Before heading outdoors to enjoy some fun in the sun, consider these summer weather safety tips to make the most out of the season: Drink plenty of water About 70 percent of your body is made up of water. When the temperature heats up during the summer, you can lose your reserves more quickly as you sweat. Drinking plenty of water can help prevent dehydration symptoms such as confusion, extreme thirst, infrequent urination, and low blood pressure. Consider keeping a reusable water bottle at the ready this summer, so you can fill it on-the-go. When you’re enjoying the great outdoors, doctors recommend taking a drink at least every 20 minutes. If you plan on being outside for longer than an hour or you’re exercising in the heat, consider adding in thirst-quenching electrolytes for even more hydrating effects.

Wear breathable clothing When you have a day planned outdoors, dress wisely for the weather. Tightly-woven cotton and loose-fitting shirts and pants offer the best protection from the sun.

Dry clothing provides better protection than wet ones, so be sure to change as soon as you get out of the pool, lake, or other bodies of water. Lastly, remember that clothing has a very low sun protection factor (SPF), so follow our next tip and apply that final 1/2 pg bridgeway healthwise sunscreen wherever you go. ad_Layout 1 3/23/12 11:18 AM Page 1

Apply sunscreen While you can get the benefits from sun protection year-round, it’s even more important during the summer months when the days are longer, and the sun is everpresent. Opt for a sunscreen with “broad-spectrum” protection that protects against both UVA and UVB rays. You’ll also want to consider the sun protection factor (SPF) of the brand. SPF 30 (or higher) is generally recommended because it filters out about 97% of potentially harmful UVB rays. Reapply your sunscreen at least every two hours, and even more often when you are swimming or sweating. If you have sensitive or fair skin, speak with your doctor about the right sunscreen for your skin type and summer activity levels.

Seek out the shade Another summer weather safety tip is to seek out shady areas when spending time outside. Especially limit your direct exposure to the sun between the hours of 10 a.m. and 4 p.m, when UV rays are at their strongest. If there are no trees or natural shady spots at your destination, consider bringing along an umbrella or shelter tent for some cooling relief.

Use insect repellent Scented soaps, perfumes, and hair sprays can attract mosquitos and other pesky bugs in the summertime. If you’re planning to be in known areas where insects like to gather, such as forests, areas with uncovered foods, and blooming gardens, consider refraining from using those products. You can also apply an insect repellent with 10-30% DEET and wear light-colored clothing, long sleeves, and pants to help deter insects.

Bring ear protection Fireworks, certain lawn equipment, and outdoor music venues are staples of summertime weather – but they can also cause noise-induced hearing loss. When you’re around those sounds, protect your ears with noise-cancelling earplugs or earmuffs and keep your distance to avoid potential damage.

Find other tips to protect your hearing from spring and summer sounds on our blog.

Ensure food safety Practice the basic rule of food safety: keep hot foods hot, cold foods cold. Use insulated containers and coolers for your picnic and outdoor barbecue to keep food at a safe-to-eat temperature. Common ingredients to look out for include mayonnaise, eggs, dairy, and meat. If you are unsure how these sensitive foods were prepared or stored at an event, you may want to skip over them.

Enjoy the wonderful outdoors and stay safe with these summer weather safety tips for the whole family. Find more helpful pointers to enjoy the summer weather on our health visit captel.com

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

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

Bell Tower Place

Franklin - 55+

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

Cedar Glen

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

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

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

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WHAT YOU NEED TO KNOW BEFORE PURCHASING HEARING AIDS

By Dr. Douglas Kloss If you are over the age of 60, you are probably getting several pieces of direct mail that advertise the latest and greatest in hearing aid technology. You probably also noticed that there are plenty of advertisements in your local newspaper for hearing aids. Do you know why?

Hearing aids are sold/dispensed by two groups, audiologists and hearing aid dispensers. All audiologists have at least a master’s degree in audiology, and many have doctoral level credentials. Hearing aid dispensers must pass a state exam to earn their license to dispense hearing aids. There is no formal training, college courses or degrees required to become a hearing aid dispenser.

Hearing aids are manufactured by six major companies and several subsidiaries.

There are plenty of brand names and models, but, in general, most hearing aids that are sold are manufactured by one of these six companies. However, you won’t buy hearing aids directly from these companies, as they are dispensed by local audiologists, hearing aid dispensers and large hearing aid franchises.

When making the decision to investigate new hearing aids, many folks take advantage of advertised offers. Many of these offers can be misleading and tend to promise things that simply are not possible. Common themes include phony “research” studies that need people to “test” their new product, coupons for outrageous discount amounts or simply prices that are extraordinarily low.

Please ask yourself: Who is paying for the expensive advertising you are seeing?

Is this company in the paper every day? Do they send you direct mail on a weekly basis? You can bet you will be paying a premium price for their hearing aids. Remember, only six companies make the overwhelming majority of hearing aids. The top level hearing aids from each company are all high-quality products that can be fit successfully on most patients. There is not one hearing aid company that stands out and has “the best” hearing aids for every patient. However, there are hearing aid companies that do have technology that is “the best” for certain hearing losses. This is where the skill of an independent audiologist who works with several of the top hearing aid manufacturers is most advantageous.

Good advice for those interested in hearing aids is to get an estimate of what it would cost for the hearing aids that are recommended for you and then compare that cost with others. Forget about the $1,000 coupons, 50% discounts, phony research studies and fake evaluation periods for “new technology.” You need the final cost and the level of technology that is being recommended to make an accurate comparison.

It would also be wise to find the most qualified person available to fit your hearing aids.

Here is a set of questions you can ask when purchasing new hearing aids: 1) What level of technology is being recommended? Why is this level being recommended?

2) How many channels do the hearing aids have? Channels allow for greater programming and fine-tuning ability. The more channels you have, the greater the technology and ability to adjust to your needs. For example, a 16-channel hearing aid is generally more technologically advanced than a six-channel hearing aid, but the prices can be the same. You would want the 16-channel aid, not the six. You certainly don’t want to pay the same price for a six-channel aid at one establishment when you can get the 16-channel aid for the same price elsewhere. This happens often.

3) How long is the warranty? Does it include loss and damage?

4) How much are office visits?

5) Who pays for batteries? Are the hearing aids rechargeable?

6) If I return my hearing aids during the trial period, how much will it cost me?

Some establishments don’t charge a fee, while others can charge hundreds of dollars.

Dr. Douglas Kloss is an audiologist with Midwest Audiology Center LLC, 4818 S. 76th St., Suite 3, Greenfield, Wis. 53220. For more information, call 414.281.8300 or visit MidwestAudiology.net.

By appointment only.

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HELPFUL HEALTH TIPS FOR SENIOR WOMEN In your 50s Start thinking about your colorectal health and consider scheduling your first colonoscopy when you turn 50. Learn more about the reasons your doctor wants you to have this procedure here.

Maintain your strength and build healthy muscle by adding weight-training exercises to your workout routine a few times a week to help prevent weight gain, ward off muscle loss, and promote healthy bone density.

Consider incorporating 1,200 milligrams of calcium per day into your diet to help keep your bones strong. Learn more about foods that are good for your bones here.

In your 60s If you have a family history of reduced bone density, itâ&#x20AC;&#x2122;s time to start focusing on bone health. Consider scheduling a bone density scan with your doctor.

If youâ&#x20AC;&#x2122;re over 65, check with your doctor to ensure your vaccines are up-to-date to help protect you from pneumonia, influenza, shingles, and more.

Ask your doctor whether you could benefit from vitamin supplements. Find out the seven nutrients you might be missing and try to incorporate more vitamin-rich foods into your diet.

In your 70s Experts suggest that older adults amp up their vitamin D intake to help keep bones strong. Find this essential nutrient in natural sources, such as salmon and tuna, or spend some time in the sun with these summer outdoor activities for seniors.

Research reveals that women in their 70s who take brisk, one-hour walks twice each week may improve their memory and reduce the symptoms of arthritis.

Your nutrition at this stage of life can also help you promote a healthy, active brain. Incorporate these superfoods to keep your mind sharp.

Embrace activities you enjoy. Studies show an improvement in general health and well-being in older adults who participate in activities that interest them. Whether its joining a book club, gardening, taking a water-color or wood working class, activities that stimulate your interest can also improve your health!

In your 80s and beyond Prevent falls with corrective lenses if you need them, supportive footwear, and talk to your doctor about lowering or changing any medications that can make you feel unsteady.

Stay connected! Social connections with family and friends have a dramatic impact on your overall health. Weekly phone calls with the important people in your life help you stay in touch and improve your well-being. If you canâ&#x20AC;&#x2122;t hear over the phone, rely on a CapTel captioned telephone to keep the conversations going.

If your old workout routine isnâ&#x20AC;&#x2122;t doing the trick, consider seeking the help of a licensed physical therapist who can help you design a safe and effective exercise regimen for you.

Aim for 60% of your daily calories to be carbohydrates, such as grains, vegetables, and fruits.

In addition to these health tips for women, experts suggest scheduling a wellness checkup annually and seeing an audiologist every decade for a hearing test, or earlier if youâ&#x20AC;&#x2122;re concerned about hearing loss.

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You know that physical activity can help you live a longer, healthier life. But did you know you donâ&#x20AC;&#x2122;t need to join a gym or use costly equipment to be physically active? No matter where you live, work, or go to school, you can find ways to move more and sit less throughout your day. In addition to helping your health, you might have fun without spending a lot of money.

Moving more and sitting less can reduce your risk for many serious conditions, including heart disease, diabetes, osteoporosis, and certain kinds of cancer. Some studies suggest that physical activity can have mental benefits as well, helping to relieve depression and maintain thinking abilities as you age. Healthful physical activity includes exercise as well as many everyday activities, such as doing active chores around the house, yard work, or walking the dog.

Activities that cause you to breathe harder are called aerobic activities. These make your heart and blood vessels healthier. Aerobic activities include brisk walking, dancing, swimming, and playing basketball. Strengthening activities, like pushups and lifting weights, help make your muscles and bones stronger and can also improve your balance.

But even though many of us know that physical activity is a good thing, most adults nationwide donâ&#x20AC;&#x2122;t meet even the minimum recommended amounts of physical activity. (Thatâ&#x20AC;&#x2122;s at least 30 minutes of brisk walking or other moderate activity, 5 days a week.)

Why arenâ&#x20AC;&#x2122;t we more active? â&#x20AC;&#x153;Lack of time is a common reason for not exercising,â&#x20AC;? says Dr. Mary Evans, an NIH expert on physical activity and nutrition. â&#x20AC;&#x153;Another important factor is locationâ&#x20AC;&#x201D;having safe places to walk and engage in different activities. That can mean having sidewalks, public parks with well-lit walking paths, a shopping mall where you can walk, or other features that can make activity inviting and easy to do.â&#x20AC;?

NIH-funded research has found that your environmentâ&#x20AC;&#x201D;where you live, work, or go to schoolâ&#x20AC;&#x201D;can have a big impact on how much you move and even how much you weigh.

Some communities donâ&#x20AC;&#x2122;t have safe playgrounds or sidewalks, so kids tend to spend their free time indoors. Sitting instead of moving makes it hard to maintain a healthy weight. Many adults sit behind the wheel driving to work and then sit most of the day at a computer, taking few breaks to stand up and move around. In suburban neighborhoods, people often have to drive rather than walk to get to grocery stores, shops, and even public transportation. â&#x20AC;&#x153;Our environments have become less friendly to being active. But studies show that people will walk more if the environment provides them with opportunities to do so,â&#x20AC;? says Dr. Brian E. Saelens, a health psychologist and behavioral scientist at the University of Washington in Seattle. â&#x20AC;&#x153;How close are you to a library? Can you walk to a store? Is there a safe path for walking to school? All of these factors affect how active we are each day.â&#x20AC;?

Having places to walk and have fun can help more people get moving and active. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s not just dangerous neighborhoods, broken streets, and crime that can keep people indoors and away from being physically active,â&#x20AC;? says Dr. Allen Glicksman, director of research at the Philadelphia Corporation for Aging. â&#x20AC;&#x153;Weâ&#x20AC;&#x2122;ve also found that, from ages 18 to 80, if a neighborhood has someplace nice to walk toâ&#x20AC;&#x201D;desirable destinations like a book store, grocery store, coffee shop, a place to eat or meetâ&#x20AC;&#x201D;it can have a healthful effect on how much people weigh and how much they walk.â&#x20AC;?

Research also shows that taking public transportationâ&#x20AC;&#x201D;like buses and trainsâ&#x20AC;&#x201D;can help boost activity. In a recent Seattle-area study, Saelens and colleagues found that ACTIVE>>page 46

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Weight Watchers friendly recipes Avo-Egg Salad Avocado gives this traditional egg salad a major upgrade.

Green Plan: 6 SmartPoints Blue Plan: 3 SmartPoints Purple Plan: 3 SmartPoints “Egg salad is such a classic, theWaukesha, avocado in thisWI recipe really elevates” the nu801 North Eastand Ave 53186 tritional profile, London says. Eggs supply protein and other essential nutrients like 800-944-4866 1122 vitamins A, 262-544-9757 D, B12 and choline,or while avocados add ext. a unique mix of heart-healthy fats, water and dietary fiber.

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6. Power Pesto Pasta Salad Beauty Salon-Community Room Weight Watchers friendly recipesSocial PowerActivities Pesto Pasta Salad Spinach adds a healthy spin to this pesto pasta salad.

Green Plan: 5 SmartPoints Blue Plan: 5 SmartPoints Purple Plan: 2 SmartPoints With 1 tablespoon chopped walnuts: Green Plan: 7 SmartPoints Blue Plan: 7 SmartPoints Purple Plan: 4 SmartPoints “We all know that spinach is good for us (hello, Popeye!), but the pine nuts in the pesto sauce also help make this a nutrient-packed dish,” London says.

“The iron and magnesium in both ingredients improve oxygen flow to your cells and aid in muscle contraction, which can help you feel more energized, especially when you’re in a stress-slump,” she adds.

For a protein boost, London recommends topping this pesto pasta salad with skinless grilled chicken or shrimp (both zero points on the purple and blue plans), or swapping out traditional pasta for a legume-based variety with simple ingredients like chickpeas or lentils. Just one portion of chickpea flour pasta can serve up to 13 grams of protein, she says.

7. Mushroom, Spinach and Caramelized Onion Omelet in a Jar Weight Watchers friendly recipes Mushroom, Spinach and Caramelized Onion Omelet in a Jar These single-serving veggie omelets in a jar will help you maintain proper portion control.

With shredded whole-milk mozzarella cheese: Green Plan: 4 SmartPoints Blue Plan: 2 SmartPoints Purple Plan: 2 SmartPoints With shredded part-skim mozzarella cheese: Green Plan: 3 SmartPoints Blue Plan: 1 SmartPoints Purple Plan: 1 SmartPoints “The key to a satisfying, energizing meal is a combo of protein, fat and fiber-filled carbs, and this recipe checks the boxes,” London says.

Brimming with baby spinach, portobello mushroom caps and red bell peppers, this savory omelet offers an abundance of good-for-you greens to help you fill your daily quota of veggies.

Plus, it comes pre-portioned in mason jars to keep your serving sizes in check.

To keep you feeling satisfied, add some extra belly-filling fiber with a piece of 100-percent whole grain toast or mix in more vegetables like broccoli or carrots, London says.

This article originally appeared on livestrong.com.

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IMPROVE YOUR HEALTH WITH GOOD CHOICES Everyone can significantly improve their health and sense of well being by the daily choices they make. Susan Goulet, owner of Milwaukee Yoga Center and coowner of Blooming Lotus Bakery, encourages her students and customers to be proactive about their health. “Don’t wait until facing a health crisis, like I did. Make changes now!” Both the Milwaukee Yoga Center and Blooming Lotus Bakery are the result of Goulet’s struggle with Crohn’s disease, a chronic inflammatory disease that runs in her family.

Even while on several medications for Crohn’s disease, Goulet could not find relief from back and joint pain until she found Iyengar Yoga. B.K.S. Iyengar, widely regarded as the 20th century’s foremost yoga teacher, taught that the greatest benefits from yoga could be found in slow, sustained movements performed with precision and vitality. It’s a method that because of its emphasis on correct alignment, is particularly beneficial to people with back and joint pain. Instructors in Iyengar yoga classes modify classic asanas (postures) for individual students with the use of props such as blocks, blankets, and belts. Instructors also make individual adjustments so that each student can safely attain correct alignment.

Scientific research on Iyengar yoga’s health benefits are well documented* and confirm many of the discoveries yoga practitioners have experienced. The exciting news is that the benefits of Iyengar yoga begin during the very first class and deepen and expand as practice continues!

After the very first class: improved brain function lower stress levels increased flexibility After a few months: significantly improves back pain lowers blood pressure reduces chronic joint pain lessens anxiety & depression lowers blood sugar levels in diabetics improves sense of balance yoga relaxation helpful for cardiac rehab improves lung capacity After years of study, Goulet opened the Milwaukee Yoga Center in October 2000.

The Milwaukee Yoga Center, voted best in the city for years, is a yoga school dedicated to Iyengar yoga. Students learn from the best trained teachers in the city. The Iyengar Yoga system for certifying teachers is the most demanding in the country, requiring years of study and rigorous testing. MYC offers introductory to advanced classes, plus a gentle class and a seniors’ class and a free class for Vets.

However, even with a strong yoga practice and an arsenal of medication, Goulet was still not symptom free of digestive pain. “What I found was that when I changed my diet AND stopped eating grains and dairy, then I stopped having [Crohn’s] symptoms and was finally able to get off medication all together. With that change in my diet and a daily yoga practice, I’ve been symptom and medication-free for over 20 years.”

An avid baker before her diagnosis, Goulet experimented with recipes in her home kitchen and eventually shared them with others in her yoga community. “People just kept saying, ‘These are so good, you have to open a bakery.” With the rise in heart disease, diabetes, food allergies, and Celiac and gluten sensitivity in the U.S., Goulet and her partner, Lars Schloemer, knew they had to open a bakery. As Lars explained, “There were a lot of different products on the market, but they weren’t necessarily healthy or tasty! There were gluten-free products filled with rice flour, tapioca starch, cane sugar and canola oil or there were paleo products that were almond flour and egg whites or there were Vegan products made with wheat flour and sugar. We kept buying samples, but the taste and texture were not appealing. Even our dogs wouldn’t eat them. We knew we could develop a better alternative.”

JUNE 2020 MHL 37

SENIOR MOVING

GETTING THE PROPER HELP

The average person moves 7 times in their lifetime and moving has been rated one of the most stressful experiences of life. You may want to do it yourself or hire a professional. Consider the cost if you do it yourself. There is insurance, gasoline for the truck, the value of your time and effort. If you choose a professional mover you need to research that company before you agree to their services. We’ve all heard stories of disreputable moving companies. If you are considering moving to another home here are some helpful tips you should keep in mind.

If you choose a professional mover be sure to consult two or three reputable companies and always get a written estimate. Start by asking friends and family who they have used and if it was a good experience. You should also contact the Better Business Bureau to make sure you are dealing with a reputable company. You need to know if the mover is properly insured. If a worker doesn’t have workman’s compensation and is injured on your property you may be liable for his injuries. The next thing you need to do is get a written estimate. It is very important to have a company representative visit your home and give you a written estimate.

If a representative tries to talk you out of a written estimate do not use that company. Movers are legally bound within limits to their estimate. If they avoid giving you an estimate find another mover. If you label all the belongings that are to be moved this will help you to receive consistent bids from potential movers.Do not get an estimate too far in advance of the move. Prices can change and you might change your mind about certain services and possessions to be moved. Don’t wait until the last minute either. Give at least two weeks advance to the movers. Keep in mind most people move during the summer.

Sometimes a mover needs a reservation well in advance of the busiest summer weeks. Once you decide on a mover you should sign a contract showing a specific price. Be sure to understand the amount of insurance that is provided by the mover before you sign a contract. Take the time to examine every document that is put before you and make sure you understand what it means. If you have access to the internet or a library try to research what the law requires of moving companies. You’ll be better prepared to ask the right questions. You can even hire a Senior Move Manager or a Moving Coordinator to take care of all the moving details for you. This person can handle your move from assessing your belongings to decorating your new home. The National Association of Senior Move Managers has guidelines for many of these professionals. If you find the thought of a move overwhelming you may want to consider contacting a Move Manager.

Whether you make the move on your own or use a professional company you need to downsize your possessions. Sort through your belongs and eliminate what you no longer need. Start with the least used rooms and areas. Sort a few hours at a time or you might become overwhelmed. You should prepare a floor plan of your new home showing each room and the placement of furniture. Make a note of outlets, windows, and doors. Take measurements of your furniture. This will help you determine what belongings you will keep. Give the remaining items to family, friends, or local charities. Be sure to make a schedule for family and friends to pick up the items. Clearly label all items to be moved using a different colored sticker for each room. This will make it a lot easier to place the item in the proper box for the move.

On moving day have your family or friends help out even if you have hired professional movers, you may need to put them in charge if you find you need to take a rest from all the activity. Be sure to give the movers the floor plan with furniture placement. This will prevent confusion at your new home.

Have an overnight bag packed a few days in advance of the move. This bag should have all your medications, checkbook, traveler’s checks if you are moving a distance or cash, keys, phone numbers, address book, jewelry, toiletries, night clothes, day clothes and anything important you need to have close to hand on moving day. If you are moving a distance make sure family and friends have a copy of the route and schedule including all stops you will be making.

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Do you feel lonely or isolated at home? Having an active social life is vital to your health and happiness. Being alone much of the time is a recipe for depression.

The social aspect of assisted living is a huge benefit. Good facilities offer a range of social and recreational activities. And the community environment also gives the opportunity to make new friends.

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Are you tired of maintaining a home? There are a lot of responsibilities that come with living in your own home. Assisted living facilities can provide a home-like atmosphere, the work of cooking, cleaning, shopping forinto groceries, andHealth doing Come towithout Milwaukee Catholic Home for our annual â&#x20AC;&#x153;Spring Wellnessâ&#x20AC;? laundry.

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You notice frequent bruises, although your parent may try to cover them up. This may be a sign of falling, or mobility and balance problems.

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You notice strange or inappropriate behavior. For example, your parent may dress inappropriately for the weather. This can be a sign that he or she is experiencing confusion.

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EYE>>page 9 you and your doctor decide to proceed with surgery, you will have a comprehensive eye exam to see if any other existing conditions (such as glaucoma, diabetic IF YOU HAVE EXTRA SPACE: retinopathy, retinal detachment and macular degeneration) could detract from TAKE THE CATARACT TEST your surgery results. Your exam will also Do you have trouble seeing, even with include a quick, painless ultrasound pro- your glasses or contact lenses (and prescripcedure to determine the prescription for tion changes don’t help)? the IOL implant that will restore focusing Do you have foggy, blurred or double viability in your eye. sion?

Do you need more light to read or see?

What happens before surgery?

Daniel Paskowitz, MD, PhD, an eye Are you uncomfortable going out at night surgeon with credentials from Harvard because of poor vision? and Johns Hopkins, explains, “We enter Do lights at night have a “starburst” or information regarding the length of the “halo” effect? eye and curvature of the cornea into a Do bright lights, sunlight and glare bother special computer that calculates the pow- you? er of IOL which would best restore vision Do you have trouble seeing to read small to pre-cataract levels. We then customize print or fill out forms and checks? the type of implant and surgical technique Are colors not as bright as they used to to fit the individual patient—taking into consideration their overall health; any be?

Are you having trouble seeing the digital other eye-related concerns, such as diaclock or channel numbers on the TV? betic or retinal problems; as well as the Do you have problems seeing the food on person’s lifestyle, budget, and other fac- your plate? tors. Our policy is to never lose sight of Are you having difficulty judging stairs the fact that, even though our practice has and curbs? performed tens of thousands of cataract Do you bump into things or fall because of procedures, each patient is unique and is poor sight?

Do you have difficulty performing daily treated accordingly.”

How does the lens implant restore vi- activities (cooking, cleaning, driving, etc.) or enjoying hobbies (watching TV, sewing, sion? going out with friends, etc.) because of your Eye Care Specialists ophthalmologist vision? and surgeon Michael Raciti, MD, exIs your distance vision (seeing the TV, plains, “After the cloudy lens (about the street signs, grocery store aisles, etc.) getting size of an aspirin) has been removed, an worse? artificial lens implant is placed permaAnswering “yes” to just one of the above nently inside the eye to provide focus- questions may mean that you have a cataract. ing ability, peripheral (side) vision, and If so, you should schedule a thorough examidepth perception. Standard IOLs are like nation, which is typically covered by Mediminiature internal contact lenses set for care and insurance. a single prescription power—usually to provide clear vision in the distance for driving, watching TV, and other tasks. Most patients with these lenses still need reading glasses or bifocals. Newer ‘advanced’ IOLs can adjust for astigmatism or provide multiple focusing zones with less dependence on glasses. Your surgeon will help you determine which type of IOL is best for your eye, health, budget and lifestyle. Be certain that you feel comfortable with the decision. For example, at Eye Care Specialists, our team takes great care to never upsell or push a patient into an implant that is beyond their medical needs or financial means.”

What happens during surgery?

Cataract surgery is performed on an outpatient basis using local anesthesia (often just drops to numb the eye). Typically, a no-stitch, self-sealing micro-incision is made to remove the cataract and insert the lens implant. Utilizing these advanced techniques, the procedure itself usually takes only about 15-30 minutes and total time at the outpatient surgery center is about 2-3 hours.

What happens after surgery?

After surgery, patients go home and resume most activities within hours. Their vision noticeably improves within days. “Most people are so pleased with seeing things brighter and clearer, that they can’t wait to have their other eye done,” notes David Scheidt, OD, a medical optometrist who assists with the pre- and post-operative care of Eye Care Specialists’ patients.

Are cataracts preventable?

Cataracts cannot be prevented. Cataract development may be delayed or slowed, however, by wearing sunglasses and hats with brims, eating a balanced diet high in healthy nutrients (vitamins, minerals and antioxidants) and low in fat and sugar, avoiding smoking and excessive alcohol intake, and keeping your blood sugar under control if you have diabetes.

FREE Booklets & Information Eye Care Specialists’ doctors are dedicated to providing the highest quality cataract, glaucoma, diabetic eye disease, macular degeneration, and dry eye care. They frequently lecture to the public and fellow physicians and have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies or to schedule an appointment for a thorough examination at their offices on 7th & Wisconsin Avenue in downtown Milwaukee, Mayfair Road across from the mall, or 102nd & National Avenue in West Allis. They also offer information at www.eyecarespecialists.net.

SLEEPING BETTER AS YOU AGE About Sleep We all look forward to a good nightâ&#x20AC;&#x2122;s sleep. Sleep allows our body to rest and to restore its energy levels. Without enough restful sleep, not only can we become grumpy and irritable, but also inattentive and more prone to accidents. Like food and water, adequate sleep is essential to good health and quality of life.

Two Types of Sleep There are two types of sleep: non-rapid eye movement -- or NREM sleep -- and rapid eye movement -- or REM sleep. NREM sleep includes four stages, ranging from light to deep sleep. Then we go into REM sleep, the most active stage of sleep when dreaming often occurs. During REM sleep, the eyes move back and forth beneath the eyelids and muscles become immobile. We cycle through the NREM-REM stages of sleep approximately every 90 minutes.

How Sleep is Regulated Researchers believe that two body systems -- the sleep-wake process and our circadian biologic clock -- regulate our sleep. They program our bodies to feel sleepy at night and awake during the day.

The sleep-wake process works by balancing the amount of sleep a person needs based on the time spent awake. Our circadian biologic clock is a 24-hour body rhythm affected by sunlight. It regulates hormones such as melatonin, which is secreted during the night and promotes sleep, and other processes like body temperature. Sleeping at a time that is in sync with this rhythm is important for healthy sleep.

Diagram of changes in sleep patterns as we age. - Click to enlarge in new window.

Sleep Needs, Patterns Change With Age Sleep needs change over a personâ&#x20AC;&#x2122;s lifetime. Children and adolescents need more sleep than adults. Interestingly, older adults need about the same amount of sleep as younger adults -- seven to nine hours of sleep per night.

Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more trouble falling asleep. A study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep.

Also, older people often sleep less deeply and wake up more often throughout the night, which may be why they may nap more often during the daytime. Nighttime sleep schedules may change with age too. Many older adults tend to get sleepier earlier in the evening and awaken earlier in the morning.

Why These Changes There are many possible explanations for these changes. Older adults may produce and secrete less melatonin, the hormone that promotes sleep. They may also be more sensitive to -- and may awaken because of -- changes in their environment, such as noise.

Older adults may also have other medical and psychiatric problems that can affect their nighttime sleep. Researchers have noted that people without major medical or psychiatric illnesses report better sleep.

Poor Sleep Can Lead to Problems Not sleeping well can lead to a number of problems. Older adults who have poor nighttime sleep are more likely to have depressed mood, attention and memory problems, excessive daytime sleepiness, more nighttime falls, and use more over-thecounter or prescription sleep aids. Poor sleep is also associated with a poorer quality of life.

Many people believe that poor sleep is a normal part of aging, but it is not. In fact, many healthy older adults report few or no sleep problems. Sleep patterns change as we age, but disturbed sleep and waking up tired every day are not part of normal SLEEP>>page 43

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SLEEP<<page 41 aging. If you are having trouble sleeping, see your doctor or a sleep specialist. There are treatments that can help.

Treating Sleep Disorders Once Youâ&#x20AC;&#x2122;ve Been Evaluated Based on your sleep evaluation, your doctor or sleep specialist may recommend individual treatment options. It is important to remember that there are effective treatments for most sleep disorders.

If you are diagnosed with a sleep disorder, your doctor may suggest specific treatments. You should ask for information to find out more about your condition and ways to improve your sleep.

Therapies You may want to try limiting excessive noise and/or light in your sleep environment.

Or, you could limit the time spent in bed while not sleeping, and use bright lights to help with circadian rhythm problems. Circadian rhythm is our 24-hour internal body clock that is affected by sunlight.

Relaxation techniques also may be helpful in reducing physical and emotional tensions that can interfere with sleep.

There are also cognitive therapies aimed at changing attitudes and concerns people may have about insomnia and not being able to sleep well.

Some specialists believe medications also can be useful early in your treatment, and if necessary, you can use them from time to time if you have trouble falling asleep.

Treating Sleep Apnea People who are diagnosed with sleep apnea should try to lose weight if possible, but often they may need other treatments as well. Adjusting your body position during the night may benefit you if you experience sleep apnea more often when you lie on your back.

The CPAP. The most effective and popular treatment for sleep apnea is nasal continuous positive airway pressure, or CPAP. This device keeps your air passages open by supplying a steady stream of air pressure through your nose while you sleep. To use the CPAP, the patient puts on a small mask that fits around the nose. Air pressure is delivered to the mask from a small, quiet air pump that sits at the bedside. The patient not only wears the mask at night but also during naps, since obstructions can occur during these times as well.

Dental Devices. If you have a mild case of sleep apnea, sometimes a dental device or appliance can be helpful.

Surgery. If your condition is more severe and you donâ&#x20AC;&#x2122;t tolerate other treatments, your doctor may suggest surgery to increase the airway size in the mouth and throat.

One common surgical method removes excess tissue from the back of the throat.

Treating Movement Disorders Very often, people who suffer from movement disorders during sleep such as restless legs syndrome or periodic limb movement disorder are successfully treated with the same medications used for Parkinsonâ&#x20AC;&#x2122;s disease. People with restless legs syndrome often have low levels of iron in their blood. In such cases doctors often prescribe supplements.Treating REM Behavior Disorder Medications can also treat people with REM behavior disorder. If there are reports of dangerous activities such as hitting or running during these episodes, it may be necessary to make changes to the personâ&#x20AC;&#x2122;s sleeping area to protect sufferers and their bed partners from injury.

Getting a Good Nightâ&#x20AC;&#x2122;s Sleep A good nightâ&#x20AC;&#x2122;s sleep can make a big difference in how you feel. Here are some suggestions to help you.

Follow a regular schedule. Go to sleep and wake up at the same time, even on weekends. Sticking to a regular bedtime and wake time schedule helps keep you in sync with your bodyâ&#x20AC;&#x2122;s circadian clock, a 24-hour internal rhythm affected by sunlight.

Try not to nap too much during the day. You might be less sleepy at night.

Try to exercise at regular times each day. Exercising regularly improves the quality of your nighttime sleep and helps you sleep more soundly. Try to finish your workout at least three hours before bedtime.

Try to get some natural light in the afternoon each day.

Be careful about what you eat. Donâ&#x20AC;&#x2122;t drink beverages with caffeine late in the day.

Caffeine is a stimulant and can keep you awake. Also, if you like a snack before bed, a warm beverage and a few crackers may help.

Donâ&#x20AC;&#x2122;t drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can make it harder to stay asleep. Smoking is dangerous for many reasons, including the hazard of falling asleep with a lit cigarette. Also, the nicotine in cigarettes is a stimulant.

Create a safe and comfortable place to sleep. Make sure there are locks on all doors and smoke alarms on each floor. A lamp thatâ&#x20AC;&#x2122;s easy to turn on and a phone by your bed may be helpful. The room should be dark, well ventilated, and as quiet as possible.

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THE AGING BRAIN Some changes in thinking are common as people get older. For example, older adults may have: increased difficulty finding words and recalling names more problems with multi-tasking mild decreases in the ability to pay attention Aging may also bring positive cognitive changes. People often have more knowledge and insight from a lifetime of experiences. Research shows that older adults can still: learn new things create new memories improve vocabulary and language skills The Older, Healthy Brain As a person gets older, changes occur in all parts of the body, including the brain: Certain parts of the brain shrink, especially those important to learning and other complex mental activities.

In certain brain regions, communication between neurons (nerve cells) can be reduced.Blood flow in the brain may also decrease.

Inflammation, which occurs when the body responds to an injury or disease, may increase.

These changes in the brain can affect mental function, even in healthy older people. For example, some older adults find that they don’t do as well as younger people

on complex memory or learning tests. Given enough time, though, they can do as well. There is growing evidence that the brain remains “plastic”—able to adapt to new challenges and tasks—as people age.

It is not clear why some people think well as they get older while others do not.

One possible reason is “cognitive reserve,” the brain’s ability to work well even when some part of it is disrupted. People with more education seem to have more cognitive reserve than others.

Some brain changes, like those associated with Alzheimer’s disease, are not a normal part of aging. Talk with your healthcare provider if you are concerned.

Brain Regions Graphic of human brain showing parietal occipital, and temporal lobes, frontal lobe, and cerebellumThe brain is complex and has many specialized parts. For example, the two halves of the brain, called cerebral hemispheres, are responsible for intelligence.

The cerebral hemispheres have an outer layer called the cerebral cortex. This region, the brain’s “gray matter,” is where the brain processes sensory information, such as what we see and hear. The cerebral cortex also controls movement and regulates functions such as thinking, learning, and remembering.

How Brain Cells Work The healthy human brain contains many different types of cells. Neurons are nerve cells that process and send information throughout the brain, and from the brain to the muscles and organs of the body.

The ability of neurons to function and survive depends on three important processes: Communication. When a neuron receives signals from other neurons, it generates an electrical charge. This charge travels to the synapse, a tiny gap where chemicals called neurotransmitters are released and move across to another neuron.

Metabolism. This process involves all chemical reactions that take place in a cell to support its survival and function. These reactions require oxygen and glucose, which are carried in blood flowing through the brain.

Repair, remodeling, and regeneration. Neurons live a long time—more than 100 years in humans. As a result, they must constantly maintain and repair themselves. In addition, some brain regions continue to make new neurons.

Other types of brain cells, called glial cells, play critical roles in supporting neurons. In addition, the brain has an enormous network of blood vessels. Although the brain is only 2 percent of the body’s weight, it receives 20 percent of the body’s blood supply.

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ACTIVE<<page 33 can have a healthful effect on how much people weigh and how much they walk.”

Research also shows that taking public transportation—like buses and trains—can help boost activity. In a recent Seattle-area study, Saelens and colleagues found that people tend to add about 15 minutes of activity to their day when they take public transportation, in part by walking to and from the mass transit site instead of taking a car from door to door. “That’s half the recommended amount of physical activity added to their day,” Saelens says.

Having opportunities to connect with others can also have a positive effect. “Many people are more likely to walk if they’ve got one or more buddies to walk with,” Glicksman says. “When you think about what brings people together, what brings people out and active, the answer can vary depending on your community.” In urban Philadelphia, Glicksman and others have found that neighborhood features like access to public transportation, better bus shelters, and even murals in some neighborhoods seem to encourage more physical activity.

When community gardens were created for older adults in Philadelphia, Glicksman says, “we wanted people to garden to help them eat fresh foods and get them out and moving in the nice weather.” When younger adults joined in as well, the gardens had the added bonus of connecting people across generations. The older adults acted as gardening mentors, while the younger people helped with heavy lifting and digging. “Bringing people together is not only a way to encourage more activity; it’s also a way to get people thinking about how we can change our neighborhoods for the good.”

So take a look around your neighborhood, your workplace, or your school. Can you think of changes that might make the surroundings more inviting for walking or exercise?

“Consider: How can we change our environment so activity is an easier choice for us to make?” Saelens says. In many communities, people have gotten together to organize activities and improve their environments to encourage more physical activity. Steps might include improving local parks, requesting safe and usable bike paths and sidewalks, or asking for more physical activity and healthier meals at schools.

If you have some ideas for improving your surroundings, discuss them with your neighbors or local leaders.

Although your environment can affect how active you are, you can still look for new ways to use the world around you to add some movement to your day.

HEALING>>page 46 In order to align with our authenticity, we must accept our feeling function as a ‘normal’ and sacred part of who we are. Often, when hormones are imbalanced at this stage of life, it can be confusing to navigate through this reorientation process.

Our biology effects our emotions and neuropeptides are the molecules of emotion (6) which are impacted by hormonal changes. Hormone balancing can greatly assist in this process of individuation. Hormone balance assists in bringing clarity to the process. I have witnessed this time and time again.

I have seen thousands of patients replace sentimentality with True feeling in midlife and for all of them, this results in a deeper experience of meaning and more authentic relationships.

I am always in awe of the human body, its precision and the delicate web within that connects us to empathy, intuition, inner wisdom and, of course, to one another. I see the body as a responder to the thoughts we think, the food we eat, the intentions we live from, and the feelings we express. When we live from our truth, our body feels aligned and healing is supported. This is indeed a spiritual practice, as we have to reorient ourselves to live this way in contrast to how we were conditioned to live, by family of origin and society.

We are all witnessing a world that is hurting with a level of suffering that is unprecedented. It is difficult to feel deeply in the midst of it, but we must. We must muster the courage to keep our hearts open, and stay true to the authentic way of being. It is the only way we can add true value to our lives, our community and the world at large. ©Feb2020 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press.

(1)https://en.wikipedia.org/wiki/Psychological_projection (2) https://parabola. org/2016/01/29/marion-woodman-and-the-search-for-the-conscious-feminineby-patty-de-llosa/ (3)https://ommanicenter.com/becoming-real/ (4)https://ommanicenter.com/becoming-real/ (5)https://www.thesunmagazine.org/issues/140/ our-true-nature (6)https://www.amazon.com/Molecules-Emotion-Science-MindBody-Medicine/dp/0684846349 46 MHL JUNE 2020

MYTHS<<page 18 levels.

Fact: Some research shows that a healthy vegetarian eating plan, or one made up of foods that come mostly from plants NIH external link, may be linked to lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. But going vegetarian will only lead to weight loss if you reduce the total number of calories you take in. Some vegetarians may make food choices that could lead to weight gain, such as eating a lot of food high in sugar, fats, and calories.

Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight. The U.S. Dietary Guidelines 2015-2020 have more information about including meat as part of a healthy eating plan External link.

TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients your body needs to be healthy. Read Healthy Eating Tips for Vegetarians External link for more information.

Not all vegetarians are the same.

The types of vegetarian diets eaten in the United States can vary widely. For example, vegans do not consume any animal products, including milk and eggs. Lactoovo vegetarians eat milk and eggs along with plant foods. Some people have eating patterns that are mainly vegetarian but may include small amounts of meat, poultry, or seafood. Speak with a registered dietitian External link or health care professional if you are concerned about whether your eating plan is providing all of the nutrients you need.

Physical Activity Myths Myth: Physical activity only counts if you do it for long periods of time.

Fact: You don’t need to be active for long periods to get the amount of regular physical activity recommended in the Physical Activity Guidelines for Americans, 2nd edition External link, (PDF, 14.2MB) which is at least 150 minutes, or 2 hours and 30 minutes, of moderate-intensity physical activity each week. An example of moderate-intensity activity is brisk walking. You can spread these sessions out over the week and even do short, 10-minute spurts of activity 3 times a day on 5 or more days a week.

TIP: Find ways to build short bursts of physical activity into your day. While at work, take a 10-minute walking break or have a “walking,” rather than a “sitting” meeting, if work and schedule permit. Use stairs instead of an elevator or escalator.

Get off the bus one stop early. Meet a friend for a walk, instead of a meal.

Myth: Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”

A woman using hand weights Do muscle-strengthening activities at least twice a week.

Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up. Only intense strength training, along with certain genes, can build large muscles. Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle.

TIP: Using large rubber bands, or resistance bands, or doing sit-ups or household or yard chores that make you lift or dig, may help you build strong muscles.

Don’t just sit there!

Americans spend a lot of time sitting: at desks, in cars, and in front of computers, TVs, and other electronic gadgets. Break up your sitting time by getting up and moving around, even if it’s for only 10 minutes at a time. Those minutes will add up over days and weeks.

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TICKS<<page 14 the body until after sprayed and allowed to dry. For the body, many products exist that contain essential oils (eucalyptus, thyme, tea tree, citronella, lavender and a few others) that are effective repellants and safe to use on the skin. I recommend drinking an herbal tea called Cistus tea (2-3 cups per day) throughout the season as it provides the body with a compound that also repels ticks.

Treatment of acute infections will require antibiotics for a longer period of time than most other infections and may need to address co-infections (infections contracted by the same tick exposure). Co-infections such as Bartonellosis, Babesiosis and Ehrlichiosis are examples of infections that can cause illness as serious as Lyme disease or worse. There are also natural treatments that are excellent to incorporate with antibiotic therapy but should be provided through a health care provider who has experience with Lyme disease and co-infection treatment. Further information on Lyme and Tick-borne diseases is available through the Wisconsin Lyme Network (www.wisconsinlyme.net).

Kim E. Saxe, ND, Integrative Family Wellness Center, Ph:262-754-4910 (Dr. Saxe specializes in the treatment of chronic illness with a focus on chronic and acute Lyme disease and related infections as well as providing naturopathic medical care for a broad spectrum of other conditions) JUNE 2020 MHL 47

5

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

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

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

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

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

Call your insurance company to check your benefits.

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

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

6

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