Modern Health and Living May 2020

MHL

MAY 2020 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

7 Mistakes That Can Weaken Your Immune System (and How to Fix Them)

healthly & Stronger spring THE COVID PANDEMIC AS A CALL TO TRANSFORM COMMUNITY SERVICE IDEAS FOR SENIORS HOW TO PREPARE YOUR BODY FOR SUMMER

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

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EDITORS NOTE Be mindful in every aspect of your life!

More and more I keep having to remind myself this.

We are in a world where things are making us have a lot of anxiety. When life gives you lemons...which is what my friend from the Wisconsin Breast Cancer Showhouse keeps saying when we are faced with doing a different kind of showhouse. That’s right, the WBSC Research for a Cure is going to have a virtual showhouse this year and amazing gala at the TEE UP for A Cure.

Charities from all over our trying to ways to connect in a non-traditional way. Like our friends at the Lupus Foundation. Please support all the hard working charities and make this summer a time to help on another.

Summer is right around the corner and I can’t wait! We did have a few warm days in April and I took full advantage by taking long walks and painting the exterior of my house. Yep summer can mean relaxation or it can be busier than those bumble bees. I truly feel healthier when the weather is warm, it brings a smile to my face and relieves a lot of stress. I encourage people to try to get out this May season and get a new weekly exercise routine. It’s time to get out of the house and into the sunshine (use sunscreen!).

We are very interested in staying healthy and we know you are, too. We have current health information for you and those you love. Every month we talk to local health care professionals and we try to get that information to you.

You need to remember there are regional health issues and by contacting the health professionals here we can provide you with information that is pertinent to your health. We encourage you to contact us with your suggestions so we can make MHL a better paper for you.

-Amanda Lewis

MHL

MODERN HEALTH

MAY 2020 FREE PUBLICATIO N

Est 1992

AND LIVING

7 Mistakes That Can Wea ken Your Immune System (and How to Fix Them)

healthly & Stronger sp

THE COVID PANDEMIC AS A

May 2020 EDITION

ring

CALL TO TRANSFORM

COMMUNITY SERVICE IDEA S FOR SENIORS HOW TO PREPARE YOUR BOD Y FOR SUMMER

A GUIDE TO HEAL THY LIVING FOR

MEN, WOMEN,

CHILDREN AND

SENIORS

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publishers editor graphic design advertising distribution manager travel editor founder

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

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

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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contributers

staff

MHL Staff

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

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HOW TO TRAIN YOUR DOG TO USE A PET FENCE

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At PetSafeÂŽ, we create in-ground wired and wireless containment systems so your dog can have a safe place to play outdoors. Training your dog to understand his new pet fence is a key step in the installation process and will help ensure your dog fence works properly.

Pet Containment System Training Pet fence training should be fun, fair, firm, and consistent. We suggest at least 14 days of training. Depending on how quickly your pet learns, training could take less time. Your dog might also need longer than 2 weeks. Just donâ&#x20AC;&#x2122;t try to do too much too quickly.

Train for 10 to 15 minutes at a time. Short, frequent sessions are better than fewer, longer sessions. If your pet shows signs of stress, slow down the training schedule, add additional days of training, or increase the amount of play time with your pet in his new containment area.

Your pet should be completely comfortable near the Boundary Flags at the end of every training session. Spend at least 5 minutes of â&#x20AC;&#x153;play timeâ&#x20AC;? at the completion of each session within 10 feet of the Boundary Flags to help his comfort level.

Always finish each training session on a positive note with lots of praise and play.

Even if you think your pet is responding well to the training, complete the entire training. Reinforcement is important!

Before training, put a separate non-metallic collar on your petâ&#x20AC;&#x2122;s neck above the Receiver Collar and attach a leash. Make sure you have tiny treats for your dog (hot dogs or lunch meat work well), as well as your petâ&#x20AC;&#x2122;s favorite play toy.

Step-by-Step Training Instructions Day 1 - Boundary Awareness, Tone Only Training Mode Perform 3 x 10-15 minutes sessions on the first day of training. The goal of this first training session is to let your pet learn the Boundary Flags and warning beep from the Receiver Collar, which defines his new containment area.

Program the Static Correction Level on the Receiver Collar to Level 1, tone only training mode.

Begin by walking your pet on a leash in the containment area. Calmly praise and talk to your pet and move toward the Boundary Flags. Keep the mood happy.

With full control of your pet on a leash, walk to the flags. As your pet enters the containment area, the Receiver Collar will begin to beep. Allow your pet to stay in the boundary zone for up to 2 seconds, then gently move him out of the containment area.

Immediately praise and offer your pet a treat when you move outside his new boundary zone.

Repeat this process at the same Boundary Flag, then move on to another flag.

Aim to master 3-4 Boundary Flags per session. Find a way to make this fun for your dog!

Your pet should be completely comfortable near the Boundary Flags at the end of each training session. To test his comfort level, spend at least 5 minutes of â&#x20AC;&#x153;play timeâ&#x20AC;? within 10 feet of the Boundary Flags at the end of each training session.

Days 2 â&#x20AC;&#x201C; 4: Continue Boundary Awareness and Introduce Static Correction Perform 3 x 10-15 minutes sessions every day during this phase of training. The goal of this phase is to train your pet to stay in the containment zone and to respect his new boundaries. Program the static correction level on the Receiver Collar to Level 2.

Repeat the steps in Phase One. If your pet does not respond to the static correction, confirm the Receiver Collar is fitting properly. If the Receiver Collar is fitted properly and your pet does not respond to the static correction, increase the level by 1. Watch for slight reactions at first such as ears up, head turned, looking at the ground.

Stay at the same flag until your pet resists going into the Boundary Zone.

Days 5 â&#x20AC;&#x201C; 8: Distraction Phase Perform 3 x 10-15 minutes sessions every day during days 5-8. The goal of this

DOG>>page 39

ARE CORONAVIRUS WORRIES KEEPING YOU AWAKE? THE NORTH SHOREâ&#x20AC;&#x2122;S PREMIER HOLISTIC

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STRETCHES IN BED WILL CALM YOU Anxiety about the spread of the coronavirus is leading to sleepless nights for some people â&#x20AC;&#x201C; and that can result in even more health problems.

Studies have shown that a lack of sleep weakens the immune system, the last thing anyone needs when a potentially deadly virus is making the rounds.

The question many bleary-eyed people face is how they can remedy their insomnia without resorting to medication, anything else that they have to take orally, or a significant lifestyle change. One answer: stretches done on the bed that relax the body and mind, allowing them to drift into slumber and be better prepared for the next day â&#x20AC;&#x201C; and keep that immune system humming as well, says Larry Piller (www. larrypiller.com), a Certified Massage Practitioner and author of Stretching Your Way: A Unique & Leisurely Muscle Stretching System. â&#x20AC;&#x153;I consider these the crown jewels of stretches for sleep because everyone who tries them falls asleep,â&#x20AC;? Piller says. â&#x20AC;&#x153;Just by knowing that these stretches are waiting for you anytime you want them, day or night, it will give you a feeling of tranquility as opposed to a night of anxiousness. Stretching has many benefits, and one of those is that it can help you wind down and ease the tension at the end of the day.â&#x20AC;?

So, for those struggling to rid themselves of their coronavirus worries, Piller offers a few examples of what he calls â&#x20AC;&#x153;superstar stretches for sleepingâ&#x20AC;?: Stretch 1. While lying on your back, extend your shoulder out as is comfortable and lift your hand up as though you are trying to stop traffic. Then turn your arm and your hand backward, letting your little finger be your guide. Let your little finger land where roughly the No. 7 would be on a clock. Just extend your shoulder out as is comfortable and bring your fingers back as is comfortable.

Stretch 2. While lying on your back on the bed, put your arm in a position as if showing your muscle to someone. Just extend your elbow out to the side as is comfortable for a tricep stretch. From that position, open your hand up all the way, extend your elbow to the side as is comfortable while bringing your thumb down toward you as is comfortable.

Stretch 3. While you lie on your back, just extend your shoulder and arm out as is comfortable, Piller says.

Stretch 4. While you lie on your back, bring your toes and the inner side of your foot inward to get a stretch on the side of the foot. These stretches for the side of your feet can be done lying on your side as well, as long as you have room to bring your foot or feet down or inward. You also can use a pillow between your legs to raise your foot so you can bring your foot or feet down, or hang your feet over the edge. â&#x20AC;&#x153;This by itself, or in combination with other stretches, has a high chance to put you to sleep like a little baby,â&#x20AC;? Piller says.

A recent article in Psychology Today explored how a good nightâ&#x20AC;&#x2122;s sleep is necessary for a personâ&#x20AC;&#x2122;s immune system to run as efficiently as possible. A good, healthy immune system is one of the major things that may reduce the risk of the coronavirus. That makes it extremely important that people find simple and easy ways to relax at night, rather than lie staring at the ceiling as brooding fears about the coronavirus swirl around in their minds, Piller says. â&#x20AC;&#x153;Life can be a job in itself, especially right now with all the concerns about the coronavirus,â&#x20AC;? Piller says. â&#x20AC;&#x153;Most people do not want all the difficulties that every insomnia treatment is riddled with. They donâ&#x20AC;&#x2122;t want to do all kinds of lifestyle changes that donâ&#x20AC;&#x2122;t offer solutions or guarantees, and that have minimal results at best. These superstar stretches for sleeping are the worldâ&#x20AC;&#x2122;s easiest and safest. For me, muscle stretching is magic. You get total relief just knowing this effortless system is waiting for you at bedtime.â&#x20AC;?

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Is Dry Eye Disease affecting your outlook?

How serious is dry eye disease?

by Cheryl L. Dejewski

David Scheidt, OD: Dry, scratchy, irritated eyes are a very common problem, affecting people of all ages, especially older adults. For most people, dry eyes are uncomfortable but not vision-threatening. In some cases, however, a faulty or diminished tear film can affect the cornea’s focusing ability and increase the risk of infection.

With the Spring allergy season upon us, more people may notice dry eye issues. Dry eyes are more than just a nuisance, they are a condition related to inflammation and other processes that affects millions, especially women.

We asked the doctors at one of Wisconsin’s leading ophthalmology practices to answer the following questions about this common concern.

How do you treat dry eyes?

■ An age-related, natural decrease in tear production: is the most frequent cause of dry eyes. Tear volume decreases by up to 80% by age 70, and the majority of cases occur in women over age 40.

Daniel Ferguson, MD: The most common treatment is to add moisture to the eyes through use of nonprescription, over-the-counter artificial tear substitutes (Refresh, Thera-Tears, Tears Naturale, etc.) with no preservatives and nothing “to take the red out” (which can cause a “rebound” effect that worsens problems). To be effective, these drops must be used frequently (4 or more times per day). If frequent artificial tear use doesn’t provide relief, some patients undergo a simple, 1-minute office procedure to place tiny silicone plugs into the drain openings (“puncta”) in the corners of the eyes. These painless “punctal” plugs work to block tear loss and retain moisture. Although plugs rarely enable patients to totally stop using artificial tears, almost all find the reduction in use a benefit in terms of convenience and cost savings.

■ Autoimmune diseases: like lupus, scleroderma, rheumatoid arthritis, and Sjogren's syndrome.

What about the prescription drops advertised on TV and in magazines?

What is dry eye disease?

Mark Freedman, MD: The tear film on your cornea is more than just salt water. It is made up of three layers (mucous, water and oil) that help maintain eye health, comfort, and focusing ability.

Dry eye disease is a painful and irritating condition involving a reduction of or an imbalance between one or more of these layers.

What causes dry eyes?

Brett Rhode, MD: There are a number of causes, including:

■ Skin problems: such as psoriasis, seborrheic dermatitis and ichthyosis.

■ Chronic blepharitis: inflammation of the lid margin, which can affect the tear film’s oil-producing glands.

■ Inflammation/scarring of the eye: from radiation, chemical burns, or diseases, such as Stevens-Johnson syndrome, sarcoidosis, pemphigoid and trachoma.

■ Medications: for treating high blood pressure, water retention, acne, colds, allergies, muscle aches and depression; as well as some types of eye drops.

■ Neurological diseases: that affect blinking ability, like Parkinson’s.

■ Improper eyelid position/closure: caused by aging changes of the eyelid; Bell’s palsy; thyroid eye disease; and nerve damage from infections, injury or tumors.

■ Environmental & physical factors: allergens, smoke, heating, air conditioning, contact lenses, etc.

■ Hormones: changes in estrogen, progesterone, or testosterone levels due to birth control, pregnancy, menopause, and hormone replacement therapy can affect tear film oil production and evaporation levels.

■ Meibomian gland dysfunction (MGD): blockage of the glands that produce the oil layer of the tear film.

Daniel Paskowitz, MD, PhD: FDA-approved prescription eyedrops (Restasis, Xiidra and Cequa) alleviate the symptoms of dry eye disease by regulating the eye’s immune reaction to dry eye stimuli and thus treating the underlying inflammation process that causes the condition in the first place. Your eye care specialist must conduct tests to determine if you are a candidate for prescription drop therapy.

And, for those who are, it may take several months for beneficial effects (like decreased artificial tear use) to occur.

Are there any other treatment options?

Michael Raciti, MD: In addition to treatments which work to add or retain moisture in the eye, there are options that seek to address the dry eye symptoms that are related to oil gland blockage. For example, warm Compresses and/or eye masks are simple methods which often prove successful for unclogging the glands when they are not producing enough oil for the tear film layer. And, “Lipiflow” is one of several Meibomian Gland Dysfunction treatment procedures performed in a doctor’s office using a device to warm and/or massage the glands to alleviate blockage and increase oil flow. Careful evaluation can help determine if these treatments are warranted.

For FREE booklets on dry eyes, cataracts, glaucoma, diabetes or macular degeneration call 414-321-7035 or visit www.eyecarespecialists.net

Symptoms n Redness

n Itching

n Mucous strands

n Crusty eyelids

n Light sensitivity

n Fluctuating vision

n Burning

n “Tired” eyes

n A “gritty” or “filmy” sensation

n Irritation from smoke, fumes, air-

conditioning, drafts & low humidity n Less tolerance for contact lenses n Watery eyes (you’re producing even more tears to try to soothe your eyes)

Solutions n Use artificial tears frequently enough to

n n n n

PREVENT symptoms—DON’T WAIT until irritation occurs to use them Use a humidifier whenever possible Use sun/glasses to protect your eyes from wind and sun Avoid medications (with doctor’s approval) that can cause dry eyes Lessen exposure to smoke, allergens, fans, & air conditioning/heating vents

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

T

EYE CARE SPECIALISTS

Are you putting your vision at risk?

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

What they don’t realize is that many sight­threatening conditions have no warning signs. But, if you know the risks, symptoms, tests and treatment options for common eye concerns, you’re more likely to take action. We can help. Call 414­321­7035 for detailed free booklets on cataracts, glaucoma, AMD, and diabetes.

Then, consider: When was your last eye exam? If it was more than a year ago, call today to protect your vision for tomorrow.

■ ■ ■ ■ ■ ■ ■

World-Class Care. Local Convenience.

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

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

Mark Freedman, MD

Brett Rhode, MD

West Allis 10150 W. National Ave.

414-321-7520

Voted “Top Doctors” — Milwaukee Magazine

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

David Scheidt, OD

Wauwatosa

Milwaukee

www.eyecarespecialists.net

2323 N. Mayfair Rd.

633 W. Wisconsin Ave.

Practice profile & common eye concerns information

414-258-4550

414-298-0099

EYE MDS OFFER: February 2011 Note TIPS FOR SEEING CLEARLY DURING This month I wanted to start things off with new and modern changes.

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thanks

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contributers

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scans, no problem, just go to www.modernhealthandliving.com as find even more information about healthy living.

I am very pleased that you’ve decided to join us this month. This is our BIG Awareness issue. We have packed so much up-to-date information into

By CherylHealth L. Dejewski pages thatIt’s thistime issuetoisget justout bursting with health!

We have something for Spring isthese finally here. and enjoy the simple joys of Wisconsin’s men and women of all ages.

We contact localpeople, health professionals every through month much-too-short outdoor activities season.

For many however, a stroll are thankfulinthat have contributed this eyes. issue. Why Theythe areunhappikeenly the park orand an afternoon the many garden brings tears tototheir aware of health concerns for this region (very important).

We stay in touch ness? Allergy sufferers often face a host of problems that affect their vision.

This with them so they can stay in touch with you.

I think you’ll find something overview may help to explain and alleviate some of the problems caused by eye alhere that you lead healthier life. We hope that you share this special lergies. What are can the help symptoms ofaeye allergies? issue with friends and family, too.

“Symptoms typically include watery or itchy eyes, mucous build-up, difficulty Speakingwearing of familycontact , I try to lenses, keep mias ne well activeasthother roughosetbacks. ut these coFortunately, ld months. focusing, discomfort My children are taking a Tae Kwon Do class 4 times a week. I encourage you these symptoms are usually easy to treat,” says David Scheidt, OD, past president of to try to find something to keep your children active and social. Wheather its the Milwaukee Optometric Society. How do eye allergies occur? gymnastics, dance, sport or just running around in circles, staying active keeps “For some people, certain particles in the air (like pollen, animal hairs, dust, or the body and mind healthy and developing. molds) can cause specific eye cells to release allergy activators such as histamine.

To us adults with Super Bowl Sunday and myself hosting the monthly These activators then create symptoms of irritation. Many people with eye allergies Bunco get together this equals food, food and even more food. It’s so important have a history of hay fever or other allergic problems. An allergist can test to find the to keep ourself active, so it might be time to get that gym membership or start cause of your allergies,” says eye surgeon and ophthalmologist Michael Raciti, MD. walking the malls again. Stay active!!! I hope you have a wonderful February His partnerand at Eye will Care touch Specialists, base again inDaniel March Paskowitz, MD, PhD, adds, “Often, you can find the cause yourself -Amanda Lewiswith a little detective work. For example, if you get red, itchy eyes every spring, it’s probably due to pollen. Or, perhaps you notice a connection to coming into contact with dust, mold or pets.” What is contact dermatitis?

“Contact dermatitis is an inflammation that occurs when a substance that is an irritant or causes an allergic reaction comes in contact with the skin. The inflammation can occur in one area and spread to others. Common causes of contact dermatitis February 2011 EDITION from irritants are soaps, detergents, bleach, solvents, waxes, polishes, hand cleaners and medications. Common causes of contact dermatitis from allergic reactions are cosmetics, hair dyes, jewelry, fingernail polish and deodorants. Other known causes are rubber, nickel and poison ivy,” says Daniel Ferguson, MD, an ophthalmologist who also performs corneal procedures. Brett Rhode, MD, an eye surgeon who also treats infections and allergic reactions, explains, “Contact dermatitis that affects the eyes causes itching, skin scales Lewis Media Group around the eyes. The most common publishers redness and Amanda Lewisis a reaction to contact lens solutions and editor(eye) contact dermatitis cause of ocular Malberryand Media graphic design eye drops. Discontinuing the drops applying cold compresses usually results Marlys Lewis in prompt improvement.”

How are eye Jerry Kornowski allergies & contact dermatitis treated?

The right treatment or combination of treatments depends on the severity of your Marlys Metzger travel editor Barrysenior Lewis partner at Eye Care Specialists, offers the founderFreedman, MD, symptoms. Mark following options for treatment: If you discover what’s causing your allergy, the best treatment is to avoid it, if possible.

When working in the yard, wear gardening gloves and keep your hands away from your eyes.

If you are allergic to animals, keep your hands away from your eyes after pettingthem or, better yet, avoid any contact if at all possible.

Buy hypoallergenic cosmetics—especially when selecting mascara and eye shadow.

Wear rubber when washing dishes or working with solvents and chemi6000,gloves email: info@lewismediagroup.com. cals.

Applying icepacks or cold compresses may reduce itching and puffiness.

Using antihistamine eyedrops may provide fast, effective relief once allergies iniintendedMild to replace the knowledgeeyedrops or diagnosis of your We advisewithout seeing a physician whentiate themselves. antihistamine can bedoctor. purchased a prescripever a health problem arises requiring an expert’s care. tion and, depending on the directions, may be able to be used up to four times a day.

Some of the more common brands are Vasocon-A or Naphcon. More potent medicines are available by prescription. But don’t overuse these products, or your eyescould develop a dependency and turn even redder when you stop using the medica-

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

Cope in uncertain times with these stress management tips for adults.

6 TIPS FOR MANAGING STRESS These stress management tips for adults can help you learn to cope during uncertain times.When life begins to move faster than expected, it can be easy to feel overwhelmed. During these unsettling times, it’s more important than ever to set time aside to unwind and properly take care of your mental and physical wellbeing.

In this post, we’ll share a few simple tips for managing stress that can help you cope with uncertainty and stress.

Keep reading to learn more about each of these stress management tips for adults.

Try a breathing exercise You may be surprised how much better you feel once you close your eyes and take a few moments to relax and breathe. Deep breathing is one of many mindfulness exercises that can help center you back into the present moment to help you begin to relax. Something as simple as a one-minute relaxation breathing exercise is a powerful way to begin to calm your nervous system so that you feel grounded and better equipped to respond to stressors.

Connect with family and friends When stress becomes overwhelming, don’t keep it to yourself. Reach out to the people you trust, like family, friends, or coworkers. Let them know what’s on your mind and give yourself a chance to vent in a healthy manner. Sometimes, just hearing familiar voices on the phone or seeing a distant relative over video chat can do a lot to boost your mood and put a smile on your face!

If hearing loss prevents you from reaching out to friends and family over the phone, discover how a CapTel captioned telephone can help you catch every word.

Make time for exercise As long as your doctor says it’s okay for you, working out regularly is a great way to relax your body and mind any time, but particularly during times of stress. It also comes with a host of health benefits, including weight control, lowered risk for cardiovascular disease, and blood sugar management. Making time for daily movement is an important step in caring for your mental and physical health. From yoga and strength training to dancing and even gardening, there are many different types of exercise to work into your routine that will fit your interests and preferences.

Focus on your diet Eating a regular, well-balanced diet can also help reduce stress and improve your mood. Choose vegetables, fruit, whole grains, and lean protein for a healthy boost of energy. While you might not feel as hungry during stressful times, try not to skip meals to help ensure you get the nutrition you need to boost immune function and help keep stress at bay.

Practice healthy sleep habits The CDC recommends sleeping at least seven hours per night for optimal health – but many Americans struggle to reach that number. During times of high stress, sleep is more important than ever because it helps you maintain a strong immune system. Adequate rest can also give you more energy to get through the day and leave you with a sharper and clearer mind to handle the obstacles in your path.

To help you get a better night’s sleep in times of stress, consider these sleep hygiene tips from the Sleep Foundation.

Show gratitude for the little things Although it may seem difficult to focus on the things going right during troubling times, gratitude goes a long way. Instead of ruminating on negative thoughts, try recalling the things and people in your life that bring you joy and appreciation. Ac10 MHL SPRING HEALTH GUIDE 2020

STRESS >>page 39

Every Word Counts When hearing loss makes phone calls difficult, rely on CapTel® Captioned Telephones to show you captions of everything your caller says. With different models to fit your lifestyle, you’ll never miss another word of the conversation.

CapTel 2400i includes Bluetooth® connectivity and Speakerphone.

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)

7 MISTAKES THAT CAN WEAKEN YOUR IMMUNE SYSTEM (AND HOW TO FIX THEM)

By Molly Triffin Medically Reviewed by Emily Weber, MD With the coronavirus surging and cold and flu season still in full swing, having a hardy immune system is more vital than ever. But it turns out, some everyday habits might be putting you at greater risk of infection.

We’ve got the scoop on common mistakes you could be making — and what you can do to strengthen your immunity instead.

1. You Don’t Make Time for Self-Care Mental and emotional stress have a direct affect on immune function. In fact, an April 2012 study in the journal Proceedings of the National Academy of Sciences

discovered that people who had experienced chronic stress during the previous year were more likely to develop a cold after being exposed to viruses.

“When you are stressed, your body releases cortisol and adrenaline, hormones that lower your levels of lymphocytes and phagocytes,” says immunologist Kathleen Dass, MD, assistant clinical professor at Oakland University William Beaumont School of Medicine and founder of the Michigan Allergy, Asthma & Immunology Center. “With decreased amounts of these white blood cells, your body has a harder time combatting bacterial and viral antigens.”

On top of that are the unhealthy side effects associated with stress. See: drinking, smoking, insomnia and seeking out comfort food — all of which can further weaken your immune system (more on those later).

If you feel overwhelmed, the single best thing you can do is remove yourself from anxiety-inducing situations whenever possible.

“End the unhealthy relationship, switch jobs if you’re in a toxic workplace or putting in too many hours, get a babysitter for short times to recover from parentingrelated stress,” says rheumatologist Aly Cohen, MD, author of Non-Toxic: Guide to Living Healthy in a Chemical World. “In the event you do find yourself in a stressful circumstance, deep breathing exercises can reset and quiet down your body, and are easy to do anytime, anywhere.”

What’s more, several studies, including research published February 2019 in Clinical Psychological Science, have linked a positive mindset and self-compassion to a stronger immune system.

Three ways to boost your self-love: Meditate, express gratitude and set aside time each day for an activity that brings you joy.

Woman’s hands pouring sugar into black coffee - girl sitting at the table with espresso and smartphone - blood and glycemic index control for diabetes -excess of white sugar in food concept 2. You Eat a Lot of Processed Foods A diet high in refined carbs, added sugar, sugar substitutes and salt might make it tougher for your immune system to do its job.

“Processed foods attack the good bacteria in your gut, leaving room for bad bacteria to come in, and weakening your intestinal immune system,” Dr. Dass says.

A series of studies done in humans and mice have shown that many chemical additives in processed foods may disrupt the gut microbiome — from stabilizers to emulsifiers to thickeners to sweeteners like saccharine, sucralose and stevia. The research is still in the preliminary stages, but the evidence is compelling.

“A single cup of coffee with stevia in the morning or an occasional can of soda

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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) won’t increasefalling your risk of catching a cold or the flu,” Dr. Dass says, “But if you’re *Frequent having several a day, it can take a toll.” *Staring Processed foods food burgers, and deli meats) are bigtime sodium *Losing empathy,(think beingfast insensitive to thefries feelings of others culprits, too.

An additional six grams of salt per day (which comes out“it”, to 2,400 *Word problems; not finding the right word, replacing nouns with “that milligrams of sodium) is associated with pronounced immune deficiencies in humans, thing”, “stuff”, etc. according to a March 2020 study in Science Translational Medicine.

The researchers *Problems with organizing and planning explain that eating a high-salt diet can impair neutrophils’ ability to kill bacteria in *Obsessive, ritualistic behaviors the*Uncharacteristic body. behaviors: being sad all the time, rude, anxious, loss of interest Pile hobbies, your plateactivities, with immune-boosting foods. in previous or friends “Soluble fiber increases levels of the protein interleukin 4, stimulating your body *Easily frustrated, blames others to make T cells, which then lock onto infected cells and destroy them,” Dr. Dass says. *Money and number problems “Aim for 28 grams of soluble fiber a day for women and 36 grams a day men. *Illness, medication interactions or depression are some conditions thatformimic Good sources are apples, barley, oats, nuts, seeds and lentils.” symptoms of dementia. Only a doctor can diagnosis if it is dementia or another conVitamin D isaalso “It helps activate infection-fighting T cells,” ifDr. dition.

Having full essential. medical workup can treat athose medical condition or determine it Dass says.

“You can find it in egg yolks, fortified milk and breakfast cereal, and fatty is dementia. fishWHAT like salmon.”

KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? Finally, plenty of onions, garlic and ginger your meals.

Reviews pubThere is throw currently no cure for dementia but there areinto non-drug and drug treatments lished in Critical Reviews in Food Science and Nutrition in 2015, Avicenna Journal which can help with slowing the symptoms of dementia. of Brain Phytomedicine in can February 2014the andprogression, the Journal especially of Ethnopharmacology in Nostimulation help slow early in the disease. vember 2012 confirmed these foods’ immune-boosting properties.

Engaging in activities that are creative or make a person think such as word games, Learn how to fill your with healthy, nutrient-dense by logging matching, or learning new plate information are valuable as long asfoods the person doesn’tyour get meals on the MyPlate app.

Download now to fine-tune your diet today! frustrated because it is too difficult for them.

3. You Skimp on Sleep Socialization is important to remain engaged. Isolation can be decreased with visIf you’re not getting the attending recommended seven to toeight hours of quality shuteye its from family and friends, events, going senior centers, or connecting each night, you could find yourself laid up. with others through Facebook or Skype.

“When you’re sleeping,a day your5 body proteins that you Exercising 30 minutes timesreleases a week, cytokines, eating a healthy diet, andprotect managing against inflammation and infection,” Dr. Dass says.

“Without adequate rest, you chronic diseases such as diabetes or high blood pressure can help slow the progrescan’t produce as many cytokines and will have a harder time fighting viral and bacsion. terial illness.”

Decrease stress with familiar routines and environments. Stress doesn’t cause deyour mentia, but Prioritize can worsen thezzzs. symptoms.

Since you probably don’t pass mental out the function, second your head the pillow, “aim the for Medication may help improve mood, or hits behavior.

For some, an eightto 10-hour stretch in bed to account for the time it takes to fall asleep,” Dr. drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine Cohen recommends.

“And remove technology an hour before (Razadyne) are helpful to delay some of the symptoms of mildbedtime.” to moderate demenAccording to the National Sleep Foundation, using electronics beforetobed can tia. Memantine (Namenda), may be prescribed for treatment of moderate severe disrupt your circadian rhythm, suppress the sleep-inducing hormone melatonin and Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be premake it to more to fallexcessive asleep. anxiety, or hallucinations. scribed treatdifficult depression, 4. You Drink Too Much Whether you knock back a few cold ones after work on the reg or occasionally overdo it when you’re partying with friends, booze wreaks havoc on your immune system.

First, it disrupts your gut microbiome, the ecosystem of microorganisms living in our intestines that plays a key role in immune function. “Alcohol unhinges the balance between healthy and unhealthy bacteria in your gut,” Dr. Dass says. “It strips the healthy bacteria, and as a result more bad bacteria pass into your bloodstream, which leads to inflammation in your liver.”

When your liver is inflamed, it has trouble cleansing your body of environmental toxins — including antigens that can make you sick.

According to Dr. Dass, drinking suppresses production of both T cells and B cells, which help make antibodies that destroy viruses and bacteria. “In addition, it impairs immunoglobulins — antibodies that protect immune function in your gut and saliva,” she says.

Getting buzzed also impairs the epithelial cells lining your intestines, which have a host of immunesupporting properties. “They send signals to your immune cells to keep out harmful substances or allow absorption of good substances,” Dr. Dass says. “They also secrete anti-

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IMMUNE>>38 MAY 2020 MHL 13

HOW TO PREPARE YOUR BODY FOR SUMMER

If you are a novice to exercise, taking simple walks are a great place to start. Begin with three 20-minute walks a week and work your way up to five 30-minute walks. If you’ve been dedicated to your exercise program throughout winter, try mixing your routine up with different classes at the gym.

Fruits & Vegetables Increasing your intake of fruits and vegetables is the second step in your quest to prepare your body for summer. Since fruits and veggies are “in season” this time of year, this is the best time to enjoy them.

In addition to being delectable, fresh produce is rich in antioxidants, which are helpful in protecting the skin from harmful effects of the sun. Even better, studies have shown that diets high in fresh fruits and vegetables can help put up a good fight against heart disease, cancer, and obesity.

Last, but not least, these delicious fresh foods will fill you up on fewer total calories. Filling up on fewer calories means fewer calories you’ll have to burn to achieve your weight loss goals! Another added bonus: diets rich in fruits and veggies help you feel better in general, keep your system regular, and help your hair, skin, and nails look better. That’s a full-body win, inside and out!

Hydrate Lastly, the final essential step to prepare your body for summer is to hydrate, hydrate, hydrate. Wondering how much water to drink? A good rule of thumb is to drink half of your bodyweight in ounces of water. In other words, a 150-pound individual should consume approximately nine 8-ounce glasses of water daily. Don’t forget that the more active you are, the more water you should drink because you’ll be sweating.

Now you’re probably wondering why it’s important to drink so much water. Water accounts for about 60% of your body. That said, every system in your body depends on water. Ample water intake can help with weight loss and preventing wrinkles, keep your skin moistened, and with helping ward off heat exhaustion.

Keeping well hydrated also helps with flushing toxins out of your body, prevents cramps, increases energy, and boosts your immune system. Who knew something so simple could do so much?

It’s never too early to start preparing your body for warmer days. By following these three tips, you’ll be well on your way to feeling great, looking good, and leading a healthy life.

To shake up your workout routine, check out programs at www. eliteclubs.com.

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THE COVID PANDEMIC AS A CALL TO TRANSFORM

By Kalpana (Rose) M. Kumar, M.D. There are times when we must sink to the bottom of our misery to understand truth, just as we must descend to the bottom of a well to see the stars in broad daylight. ~ Vaclav Havel The COVID19 Pandemic could never be created by human design. It is much larger than any of us. It has placed our world in a collective pause. Life as we knew it stopped and transformed into one we would have never voluntarily chosen. How and why can an invisible virus paralyze us at so many levels?

At some point over the past few months, we have all asked this question. Each one of us may have our own version of an answer, as there is no one answer to this question. This pandemic pause is affecting all of us in unique yet precise ways. But for us to use this time for transformation is imperative, both collectively and personally. Understanding its grand design will require deep insight.

COVID has affected each one of us personally. It has plummeted each one of us into massive change and a confrontation with death, death of an old way of being, or the death of a loved one or a relationship. From a mythic perspective, after death, new life always emerges. We experience this as the seasonâ&#x20AC;&#x2122;s turn as generations die and are born, and also when we become ill or go through a trauma or crisis. Birth is followed by death which is followed by birth. Death and birth are part of the cycle of transformation.

The COVID pandemic is a clarion call for us to transform. Sheltering in place, has required us to withdraw from our familiar routines, alter our lives, spend more time with our families and ourselves more than ever before. In a time like this, it is important for us to go deep within, to reflect on how this has personally impacted us, to take inventory of what in our life is no longer serving us, what parts do we need to leave behind, and what we will bring into the future. I believe we are being asked to bring a clearer, more conscious, more authentic version of ourselves to the fore.

We compromise this in favor of our imprinted adaptive ways of behaving in order to fit in with the collective. This is too great a compromise to make for the pursuit of societal values, which begin to lack meaning over time.

I see this pandemic as a time for both a collective and individual initiation. In tribal cultures, an initiation is required for a person to undergo transformation from one phase of life into another. Initiations are consciously performed in a way that follows the mythic path. This path has been embedded within our deep unconscious as it is a universal context for growth, yet in the West, we have forgotten this. Going through an initiation with awareness is necessary for us to transform in order to live a meaningful life. Since we do not go through formal initiations, we are initiated by illness, death, divorce, loss, or any crisis. The larger intent for these is for us to connect with our authenticity, grow in wisdom and learn to love better. Anyone who has undergone these experiences consciously emerges stronger, wiser and the Heroâ&#x20AC;&#x2122;s Journey.transformed. Joseph Campbell called this (1) There are 6 stages involved in the transformational process: 1. Initiation through shock, trauma or loss 2. Descent into the underworld 3. Confrontation with the shadow 4. Connection with the Authentic self 5. Integration of our lessons 6. Return to the community transformed Every initiation is designed to take the initiate through a process where the death of the old self or an old way of being is experienced. It often begins with a shock or trauma, an altercation in our life. Then begins the descent into the Underworld,

where we wrestle with the ‘demons’ of our shadow for a period of time. This is a time when we deeply feel loss, despair, struggle and suffering. As we confront these shadow aspects and struggle with them, we earn humility, open heartedness and compassion as gifts from the deeper Self. These are qualities that we may not be living "Love Your Life" from in our adapted or conditioned life, our familiar way of being before being initiated. Remaining in the underworld till our time is done at this stage requires great www.fyzicalnorthshore.com courage and patience.

A physical therapist is a key Our board certified physical therapists In the next stage, we experience connection with our inner spirit and parts of our member of your health care team specialize in the following areas: authentic self that have been buried, neglected or forgotten in favor of what family who is specially trained to improve and society have expected from us. These parts contain the ‘best of us,’ our authen- function, relieve pain, and expand ticity or True Nature, which we often ignore while adapting to the ‘herd or collective your movement potential. Through consciousness.’ Their awakening marks the end of the descent, after which we must evaluation and individualized integrate these into our behavior, before returning back to our community with re- treatment, our PT's can treat newed clarity and consciousness. This is not an easy process, in fact it is extremely existing problems, provide preventative health care, and help To schedule a free screen, call (262) 478-0920 difficult, but necessary and required for us to grow and gain higher consciousness. you reach your functional goals. or email nspttv@gmail.com.

This process of growth, requiring struggle and suffering is hard for people in our society to endure. Since we don’t have a context for initiation and transformation, we Located at: 136 N. Main St., Ste. 308, Thiensville, WI 53092 and 4922 Columbia Rd., Cedarburg, WI 53012 shirk from struggle and suffering. As soon as we are touched by anything that does not ‘feel good’ we are conditioned to numb it with pharmaceuticals or addictive substances. In fact, our medical system normalizes medicating this phase of transformation. An additional way we cope is also through denying our feelings or dissociating from them. We are not comfortable expressing them in our society. This is seen as a sign of weakness and we are shamed when we do. Sadly, this interrupts our process of transformation at its earliest stages and stunts our growth and wisdom.

In many cultures, these authentic parts are considered expressions of the Feminine Principle, also called the Self. When Patriarchy became the ruling principle 5000 years ago, the Feminine Principle was pushed underground and this way of being was normalized over time. We began to behave in disconnected ways, disconnecting from ourselves, one another, and even nature. Fear is at the heart of Patriarchy. We have been conditioned to undermine and devalue the Feminine Principle and still do, 5000 years later. We treat ourselves with little to no compassion and compromise even our health in order to fit in. Much of how we behave towards ourselves is abusive. Many of my patients tell me they would never treat their worst enemy in ways in which they treat themselves. These behaviors make us ill in mind and body. We treat our bodies like garbage dumps and when we get sick, we say that, “our body has betrayed us.” This kind of thinking has never worked. It turns us against ourselves and creates further separation from who we really are and how we must treat ourselves. Transforming our relationship with ourselves to one that is aligned with our True Nature is urgent. In fact, I believe the COVID pandemic may be urging this level of healing that we need.

The Feminine Principle eventually rises up by creating a ‘destructive’ process to restore balance. Eastern cultures understand this to be a natural cycle of restoration of balance. This is the way it has been throughout history. Our way of life prior to COVID has caught up with us. Our materialistic values are no longer working. We have consumed without limits. We have tipped the balance in Nature, and she is settling the score to restore balance.

It is incredible to see how quickly Nature has healed.

Around the world, we see pictures of blue skies. Smog has virtually vanished in places where it was thick and hard to breath. Canals and rivers are crystal clear, teaming with life and animals in the wild have come out of hiding. It is with remarkable rapidity that within a few months of decreased human activity, Nature is rebalancing.

Receive Reiki in the comfort Since we too are a part of Nature, we too can be restored of your own home. and renewed and made healthy and whole again. Since we are no longer living in harmony with nature, our way of life • Reduce Stress and Anxiety Reiki and Energy Healing cannot be sustained. Like nature, the body’s biochemistry • Release tension in the body changes within ten days of adopting a healthy lifestyle. My carlsonhealing.com hope is that in addition to gaining insight and transforming • Gain more peace of mind our consciousness we will choose to use this time to detoxify • Helps with sleep disturbances our bodies and emerge in better health.

• Helps manage depression The COVID pandemic has taught us many things. It has taught us the importance of health, relationships, consciousAll distant healing sessions are 30 minutes ness, and meaning. It has also stripped us from collective values that are shallow and unhealthy, values that place materialism above relationship.

Cindy Carlson Our initiation is not yet complete. The pain we are exReiki Master/Energy Healing periencing during this time is worthwhile and necessary for 414-758-0657 positive change. Who we become after this will entirely be ccarlson10@att.net up to us. This is both an individual and collective process and we must stay conscious during every phase of this HeAllow the powerful energy of Reiki to soothe and relax your mind and body. ro’s journey. Our authenticity is waiting to be embodied, and each one of us who transforms, will add consciousness Visit CarlsonHealing.com to learn more and schedule an appointment

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PANDEMIC <<page 39

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For some residents of Portland, OR, taking a walk down memory lane has taken on a whole new meaning. The Sharing History through Active Reminiscence and Photo-Imagery (SHARP) study combines walking, social engagement, and reminiscence to help promote cognitive health in older African-Americans.

No intervention has yet been shown to effectively prevent or treat Alzheimer’s disease. What we do know is finding a way to conquer Alzheimer’s disease will require all of us to work together. “It is important that as we test possible interventions that we engage as many people as possible, across racial, ethnic, and socioeconomic groups, in innovative studies testing a wide range of activities,” said Nina Silverberg, Ph.D., director of the National Institute on Aging (NIA) Alzheimer’s Disease Centers program.

One study seeking to do just that is being conducted at the NIA-supported Layton Aging & Alzheimer’s Disease Center at Oregon Health & Science University (OHSU) and funded by the Centers for Disease Control and Prevention’s Healthy Brain Research Network.

The 6-month pilot study engages African-Americans, age 55 and older, who live in historically black areas of Portland by combining a variety of activities to see if the activities might, together, help reduce the risks of Alzheimer’s-related cognitive decline.

Older African-Americans are more likely than older white Americans to develop Alzheimer’s disease and other dementias, which may be due in part to the effects of socioeconomic and health-related factors, such as higher rates of cardiovascular disease, which has been linked in a number of studies to higher risk for Alzheimer’s.

Yet, in developing health interventions to test for this population, researchers can face barriers, including overcoming trust issues and ensuring that studies are culturally relevant.

Underpinning the SHARP study is design of an intervention that is culturally relevant, engaging, and celebratory, said SHARP project leader Raina Croff, Ph.D., an assistant professor of neurology at OHSU and 2015 graduate of the NIA Butler-Williams Scholars Program. “We intentionally developed a program that draws on the strengths of the community,” she said.

Bringing people and place together SHARP participants Participant Wiley Barnett with Charlotte Rutherford, who recruited him to the SHARP program.

Participant Wiley Barnett, age 80, is committed to regular exercise but sometimes finds it easy to make excuses. “This project reinforced what I planned and intended to do. We’re relying on each other,” he said.

Mr. Barnett also cited social interaction as a benefit he gets from participating in SHARP. “With this program, I have regular social contact with a group of people who are roughly in my same age bracket,” he said.

The 19 participants walk three times a week in small groups along a preset 1-mile route in North or Northeast Portland. During the self-guided walks, participants carry a computer tablet with a selection of themed routes, such as “childhood and family” or “foods and markets.” When they reach a “memory marker,” a sound indicates an image has popped up, along with discussion questions.

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ENCOUNTERING THE HEART AND SOUL OF AGING THROUGH SPIRITUALITY

By Clement Manor Pierre Teilhard de Chardin, the renowned French philosopher, is often remembered for his view of spirituality. He claimed we’re not human beings having a spiritual experience – we’re spiritual beings having a human experience. Aging, a natural stage of the human experience, heightens spirituality in ways that can increase understanding and well-being even amid illness and physical decline.

While many people express their spirituality through religious practices and participation in a faith community, spirituality is a broader concept with room for many perspectives. According to Alice Hatzenbeller, pastoral care director at Clement Manor in Greenfield, WI, spirituality includes a sense of connection to something bigger than yourself and is typically centered on the deepest values and meanings by which you live. “The bare essentials of who you really are come forward during aging,” said Alice. “People recognize that yes, I can still connect with something greater than myself even if my physical being changes.”

Spiritual dimensions That spiritual component has been found to have a positive impact on the aging process. A study of almost 4,000 seniors by Duke University researchers showed a significant connection between longevity and spiritual activities. Additional research supports that spirituality has been linked to positive health outcomes.

Tapping into spirituality improves coping with a range of losses that come with final 1/2 pg bridgeway ad_Layout 1 3/23/12 11:18 AM Page aging.

These may healthwise include the death of a spouse, moving out 1of a lifelong home,

changes in independence, illness, physical limitations and declining mental acuity.

Spirituality can provide context for meaning and foster acceptance with these kinds of aging related challenges.

Spirituality also provides unique opportunities for deepening relationships. Life review is common during the aging process and often this includes thoughtful reflection on family relationships. It may also include forgiveness, reconciliation and making amends which provides new levels of comfort and peace.

The spiritual path While not typically considered religious, staying connected with family, friends and neighbors, giving and receiving love and support, and having opportunities to help others are key facets of spirituality that all humans experience.The individual spiritual journey incorporates personal values and activities that bring enjoyment and understanding. Reading books and engaging in conversations about the meaning of life, mindfulness and paying attention to emotions, and striving to live ethically are examples of sacred activities that continue during aging. Enjoying nature, engaging in creative activities, being playful and enjoying humor, and appreciating performing and visual arts are additional ways spiritual growth continues.

Spirituality and senior care -- what to look for With so many available options in senior living, selecting one that’s the best fit takes time to evaluate and balance needs, wants and the facility’s offerings. Given the important link between spirituality and aging, spirituality resources and services should be on the check list. A few questions to consider when assessing a facility’s capabilities in providing spirituality include inquiring about how spirituality is woven into other services and programs. Understanding how spiritual or pastoral care is offered at the facility, including a description of designated staff available to provide individual spiritual support is also helpful. Finding out if this support is available to family members is also important.

Since for many people spirituality and religious faiths are linked, looking for traditional activities like Chapel services, prayer gatherings, and staff trained in pastoral care and religious ministry can be an advantage. While most senior care facilities have counseling available through a social worker, a theology degree or specialized training in a variety of faith traditions can offer deeper perspective to someone who is searching for meaning during the stages of aging.

Clement Manor has both full-time and part-time staff available for residents, family members and employees who are often on the front lines of providing spiritual support. “We all have mind, body and soul connections,” said Alice. “Spiritual care providers who are open to where individuals are in their aging process, and how they express their spirituality, are able to care for the whole person throughout the journey.”

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COMMUNITY SERVICE IDEAS FOR SENIORS These community service ideas for seniors include calling a neighbor or loved one to check in.Giving back to others can be a joyful and fulfilling way to spend your free time. You have the power to help people, share your talents, and make your community a better, kinder place to live. These community service ideas for seniors can get you started on your mission of goodwill while still following social distance guidelines: Donate to a food bank or clothing charity Food and clothing can drastically improve the lives of families in your community who may be suffering financial hardship as a result of COVID-19. Many people are out of work and need this type of support more than ever. Local food banks or other charities may be accepting online monetary donations or offering no-contact dropoff points for physical goods. These options can make it easier to help your community while social distancing measures are in place.

Check on neighbors and loved ones This community service idea is geared toward helping the people you know. Particularly if you know they live alone, you can make a neighbor, family member or friend’s day with a phone call to check in to see how they’re doing. Perhaps you’re able to assist them from afar, like helping them arrange grocery and supply deliveries, or simply letting them know you’re there if they want to talk. Either way, a phone call is meaningful way to connect with others, even at a distance. By displaying captions of everything your conversation partner says, CapTel captioned phones make these connections easy for people with hearing loss. Shop our selection of captioned hearing loss phones here.

Donate to homeless shelters Some of the everyday things we take for granted—like toothpaste, lip balm, favorite snacks, and cozy socks—are luxury items to those who might be struggling during these times. Another community service idea for seniors is to donate funds to help a local homeless shelter stock up on these and other needed supplies. Check out this Homeless Shelter Directory to find a shelter near you.

Donate needed items to essential workers During this crisis, essential workers like doctors, nurses, and grocery store employees are hard at work, keeping much-needed goods and services available. Because they often have little time to care for themselves between shifts, you can help them out with useful essential worker gifts. These gifts can include hand sanitizer, self-care items like soap and lotion, canned food, cleaning supplies, coffee, gift cards for restaurant delivery, and masks if you have some or can make quality homemade versions.

Teach a useful skill via video Do you have a lot of knowledge to share? Perhaps you’re a gardening expert, a woodworking whiz, or your friends and family rave about your cooking. Since many people may be looking for ways to stay occupied and creative at home, consider teaching a new virtual recipe or skill you’ve come to master. You don’t have to be a full-time teacher or professor to share your know-how! Instead, you can try your hand at recording videos to pass on your skills. You can upload them to YouTube or a free online class website!

Virtually support hearing loss organizations If you live with hearing loss – or know someone who does – you have a valuable perspective to contribute while helping others! Another great community service idea for seniors is to support the Hearing Loss Association of America (HLAA) Walk4Hearing, an annual event held nationwide to raise money for national and local hearing loss programs. For 2020 readers, walks through June are being turned into virtual events due to the current COVID-19 situation and CDC recommendations.

In difficult times, caring for our communities and loved ones is a great way to spread optimism and hope. We at CapTel send best wishes to all our readers; stay safe and healthy!

For more information visit www.captel.com.

Residents, Bryon and Judy

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MAY 2020 MHL 25

SPRING MOVING SPRING INTO ACTION

AGE<<page 34

Expanding participation to under-represented groups Leveraging existing infrastructure developed by ORCATECH, the research team pl testing its platform in older adults’ homes this year. Participants will include residents come housing Portland, veterans the rural Northwest, African Americans i Spring is in almost here and you’ve in decided yourPacific home may be too large, too costly and to Latinos in Miami. maintain, too difficult to maintain, too unsafe without expensive safety features to Sdvv#rq#|rxu#zlvgrp “It’s broad infrastructure to be or dynamic in response to rapidly changing t meeta your needs, too far fromdesigned transportation, too far away from shopping centers wr#wkh qh{w#jhqhudwlrq incorporating new measures and devices as they become available,” said Dr. Silverberg and medical offices. Your home has become an inconvenience and now you’ve decompanies technology the market, but with scientific evidence to ba cided to to buybring or rentnew a smaller home ortoapartment. product claims.

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But barriers to adopti you. We’ve put together some moving tips that should make your move easier. little of effectiv Seems pretty simple, but consider many things. Would cost, you like to beevidence close to famconcerns about privacy ily, friends, shopping centers, healthcare facilities? Will you need to use transporta-have mad THIS IS EXACTLY WHERE YOU'LL WANT TO BE... www.cardinalcapital.us tion slow to catchDo on,you Dr. Kaye s tion other than your car? Will you have access to recreational activities?

“Ideally, the technology want to climb flights of stairs? Do you want maintenance-free living? Is it secure needs to specific and safe? Do you need assistance with daily activities?intrusive, Can you tuned keep your pet? living to provide highly valued Independent Residences Serving The Needs Of Our Communities Research new home alternatives long before you make your move. Spend time in the data,” h example, for people living alon area where you plan to move and get answers to all your questions. cally placedresidence motion you sensors on Whether you are moving to a smaller home, apartment, or senior allow researchers to track need to downsize your possessions. Sort through your belongings and keep what partic speed (a predictor vitality), co you absolutely need. Go to the least used rooms and areas first.

Sort only of a few cline, and mortality, without inv hours at a time to avoid being overwhelmed. At this time you should create a floor privacy.

Contact sensors placed o plan of your new living space showing each room and the placement of each piece es can show medication adheren of furniture. Take measurements of each room. Make a note of doors, windows, Data will flow wirelessly 24 outlets. Take measurements of your furniture. Give the remaining items to family ing a constant flow of objectiv and/or friends. Think about having an estate sale, a tag sale or donating belongings tion about activity, sleep, to charities (many charities will pick up the items at your home). Keep in mind space mobilit and general he limitations. Let family members know what you plan onsocial takinginteraction, with you. Make a Kensington has spacious and comfortable private & semi private becomes a terrific window on schedule of the times when you expect to have family members, friends, or charities rooms like it’s your home away from home. person successfully aging in p pick up the items. Clearly label all items, use colored stickers to is mark what will or Residents can enjoy art, music, games, outings, pet visits, Dr. Kaye. will not go to your new home. This will help you remember what goes where when social gatherings, exercise sessions, and more.

A weekly email survey of p you begin packing. will address factors that a If you plan on selling your home it’s time to make minor repairs andhealth note major Ski lle to monitor remotely, d Nu r repairs which you should report to your realtor. Small repairs make the home looksuch as Focus s i n mood, in medications, g ed Re well cared for and usually cost little time and money. These detailschanges make a difference habili tal visits. tat ion in how the buyer views the home. Itemize cosmetic changes such as fresh paint or Ser v history and future P allia ices new carpets. The home looks ready to move into. Be sureCART’s to keep up the exterior tive C CART’s roots go back to 2011 maintenance of your home. Remove interior clutter. All of these tips create a favorare Our apartment home Kaye teamed with R. Paul Crawf able impression on a buyer. Renters make sure your apartment is clean and contact then senior research scientist at your apartment manager to discuss what time your apartment will be shown. communities provide a the Foundation for the Nationa Contact your utility companies and let them know what day you plan to move.

Health; and others to launch Fill out change of address forms for the post office sevenof to ten days before moving caring staff, friendly Independent Living Research N day. tiative, which developed a proofMake sure you have phone service at your current home and new home on moving neighbors, & plenty of and infras day.

Have the name of the contact of your new apartmentresearch or seniorenvironment residence ahead 1810 Kensington Dr. | Waukesha, WI 53188 At ORCATECH, Dr. of time. Know the name of the person you need to contact if a situation comes up Kaye an (262) 548-1400 of | kensingtoncareandrehab.com comforts home. ers continued to develop and on moving day. technologies that unobtrusive data. The CART initiative dev of recommendations from a 201 Cardinal Capital Management Heart, Lung, and Blood Institute

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RESEARCH ON INTERMITTENT FASTING SHOWS HEALTH BENEFITS

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Evidence from decades of animal and human research points to wide-ranging health benefits of intermittent fasting, according to an NIA-conducted review of the research, published in the New England Journal of Medicine. Still, more research is needed to determine whether intermittent fasting yields benefits or is even feasible for humans when practiced over the long term, such as for years.

Hundreds of animal studies and scores of human clinical trials have shown that intermittent fasting can lead to improvements in health conditions such as obesity, diabetes, cardiovascular disease, cancers and neurological disorders. The evidence is less clear for lifespan effects. Animal studies have shown mixed results, with sex, food composition, age and genetics among the factors that influence longevity. Human trials have mainly involved relatively short-term interventions and so have not provided evidence of long-term health effects, including effects on lifespan.

The review authors are Rafael de Cabo, Ph.D., of NIAâ&#x20AC;&#x2122;s Intramural Research Program (IRP), and Mark P. Mattson, Ph.D., formerly of NIAâ&#x20AC;&#x2122;s IRP and currently a neuroscientist at the Johns Hopkins University School of Medicine.

Although intermittent fasting often results in reduced calorie consumption, weight loss is not the main driver of the health benefits observed in preclinical and clinical studies, according to the authors. Rather, the key mechanism is metabolic switching, in which fasting triggers the body to switch its source of energy from glucose stored in the liver to ketones, which are stored in fat. â&#x20AC;&#x153;Ketone bodies are not just fuel used during periods of fasting,â&#x20AC;? the authors wrote. â&#x20AC;&#x153;They are potent signaling molecules with major effects on cell and organ functions.â&#x20AC;?

Ketogenesis, or the increase of ketones in the bloodstream, initiates activity in a variety of cellular signaling pathways known to influence health and aging. This activity enhances the bodyâ&#x20AC;&#x2122;s defenses against oxidative and metabolic stress and initiates the removal or repair of damaged molecules. The impact of ketogenesis carries over into the non-fasting period and can improve glucose regulation, increase stress resistance and suppress inflammation. â&#x20AC;&#x153;Repeated exposure to fasting periods results in lasting adaptive responses that confer resistance to subsequent challenges,â&#x20AC;? the authors explain. The â&#x20AC;&#x153;broad-spectrum benefitsâ&#x20AC;? include not only disease resistance but also improved mental and physical performance.

The authors acknowledge impediments to widespread adoption of intermittent fasting: the ingrained practice in developed nations of three meals a day plus snacks (along with the ready availability and marketing of food), the discipline required to shift to a new eating pattern and the lack of physician training on intermittent fasting interventions. The authors suggest that clinicians who prescribe intermittent fasting encourage their patients to adopt a gradual, phased-in schedule in consultation with a dietitian or nutritionist.

In addition to the question of intermittent fastingâ&#x20AC;&#x2122;s long-term effects in humans, the authors point to two other areas requiring further research. Studies are needed to determine whether this eating pattern is safe for people at a healthy weight, or who are younger or older, since most clinical research so far has been conducted on overweight and middle-aged adults. In addition, research is needed to identify safe, effective medications that mimic the effects of intermittent fasting without the need to substantially change eating habits.

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THE INDEPENDENT RETIREMENT LIFESTYLE Independent Retirement Communities are for active adults who want to live life to the fullest. Community living provides the opportunity to enjoy maintenance free living, financial security, fitness programs, healthy dining, socialization and educational sessions. Mowing the grass, shoveling the snow, repairing the kitchen faucet or paying real estate taxes can become a thing of the past. Before you can make a decision it is important to understand what senior community life is all about.

Some seniors have been misinformed and believe that Independent Retirement Communities are for “old folks” who belong in nursing homes, or need daily care.

This is certainly not true. Independent Retirement Communities offer the best in senior living options and keep seniors young at heart. Research shows that the more active and social you are, the longer you live, and the healthier you remain.

Independent Retirement Communities are more affordable than you ever imagined!

If you add up the cost of annual repair and maintenance on your home, along with taxes, lawn care costs, utilities, etc, you might find that living in an Independent Retirement Community is the same cost or less! Retirement communities offer wide range of amenities to enhance your lifestyle. Indoor/outdoor swimming pools, recreation centers, exercise rooms, libraries, craft rooms, laundry services, housekeeping, and transportation are all possible options. On campus restaurant style dining, cafés and bistros can take the work out of meal preparation as well as offer a chance to dine with friends. Independent Retirement Communities increase socialization and offer the opportunity to make new friends! From the moment you arrive, the sense of community and togetherness is apparent. Although there is plenty of time for relaxation in your own apartment there are also many activities designed to bring residents together -- women’s groups, men’s groups, bridge clubs, fitness groups, craft classes, book discussion groups, and many more options…you name it, it’s probably available!

Another benefit is transportation. Some seniors enjoy driving for many years, and others prefer not to drive especially during inclement weather. Either way, you will feel right at home using your own car or enjoying the luxury of door to door service.

Transportation to the grocery store, doctor appointments, and local shopping malls is available.

Adult children feel great about their parents choice to live in an Independent Retirement Community. They love knowing that if anything happens, help is not far away. The fact that so many people are looking out for their parents safety and health gives great peace of mind. The level of activity and sense of community is second to none.

A Continuing Care Retirement Community (CCRC) like Tudor Oaks offers multiple levels of care. This type of retirement community gives active seniors the ability to enjoy an independent lifestyle with the knowledge that all of their needs will be met should their health care situation change.

A Senior Apartment Complex offers senior apartments with few if any amenities.

Seniors in this community will need to move again if their needs change. It is interesting to note that the monthly rent over a period of time could use the saved funds that would have allowed the senior to enter a CCRC and have a continuum of care available.

Choosing the correct senior living community ensures that you or your loved one will have every opportunity to fully enjoy retirement, amidst a community of peers, with a full-range of activities in a safe environment. One of the most important things you can do when considering your retirement years is to plan ahead. Addressing financial and health issues early keeps families from having to deal with a crisis later.

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SPRING HEALTH GUIDE 2020 MHL 29

LOW-IMPACT EXERCISE THAT KEEP YOU FIT AND INJURY-FREE

30 MHL MAY 2020

Susanna Rodell Maybe you’ve made exercise part of your daily routine, even a big part of your life. So what do you do when your knees start hurting and your doctor tells you to cut down on your daily runs?

The problem becomes finding a way to keep up your cardio workouts without the impact on your joints. Here are some suggestions of gentler ways to stay in shape — with a caveat: Just like with any other workout, you only get out of low-impact activities what you put into them.

Cycling Whether you’re riding a $7,000 road bike or a hand-me-down Schwinn, cycling gives you as gentle or as intense a workout as you want — without pounding on the joints. Riding a bike comes with huge cardiovascular benefits but is easy on the joints, according to Harvard Health Publishing. Cycling also helps build muscle, especially in your glutes, quads and calves.

If you a biking newbie, cycling clubs in many cities and towns organize group rides. Or if you’re competitive, there are races ranging from short distances to hundred-mile marathons. But safety is paramount: Always observe traffic rules and wear a helmet and bright colors to make yourself visible to motorists.

Rowing, Kayaking and Canoeing Rowing is one of the oldest Olympic sports and one of the few low-impact exercises that work all the big muscle groups.

It’s great for strengthening your abs and lower back. And rowing burns more calories than cycling or running for the same amount of physical effort, says Frederick C. Hagerman, director of the Work Physiology Lab at Ohio University.

Although you can get the benefits with your gym’s rowing machine, the real fun comes from getting on the water. You can buy a lightweight open-water shell and explore some nature while getting a great full-body workout.

Start out on a local lake or flat-water river and eventually, if you’re feeling brave, learn to navigate faster waters. Or try some interval training — pushing hard for a minute, backing off momentarily, then pushing again. . Tai Chi Tai chi — at least traditionally — is slow. Although it may not seem like a workout, it’s a great option for those recovering from an injury. Commonly referenced as meditation in motion, tai chi can help maintain strength, flexibility and balance, according to Harvard Health Publishing. Not to mention, tai chi can help you develop a stronger mind-body connection, as much of the practice focuses on bodily sensations.

Tai chi sessions are usually structured with an easy warm-up of shoulder circles and neck stretching, which helps you begin to tune into your body. The instruction or practice varies according to instructor but typically includes a dozen movements.

Tai chi also includes “Qigong,” which is several moments of gentle breathing exercises.

Hiking Invest in a good pair of hiking boots, bring along some water and healthy snacks and get hiking. It’s a great way to get some cardiovascular exercise, according to Harvard Health Publishing. Walking along uneven surfaces, especially with some added elevation, is also a great way to work your core and improve your balance.

Alongside the physical benefits, hiking is a great tool that many use to de-stress. Not only does hiking take you away from your office or computer screen, spending time in nature can be a relaxing practice. To maximize the aerobic benefits of hiking, add changes in altitude (i.e. hills) and enough distance to give you a genuine workout.

Dance From ballroom to belly dancing, dancing will give you a great aerobic workout. There are so many variations that you’re sure to find one that suits you: Bollywood, tango, merengue, tap.

In fact, the British National Health Service recommends dance “for losing weight, maintaining strong bones, improving posture and muscle strength, increasing balance and coordination and beating stress.”

While most forms of dance are perfectly safe, be cautious of the higher intensity forms like ballet or hip-hop. And don’t forget to have some fun! The great thing about dancing is the pleasure it gives while you’re sweating your way to fitness.

YOURE NEVER TOO OLD KEEP ACTIVE AS YOU AGE We’ve all heard that exercise is good for you. Did you know that it’s as true for older people as it is for any age group? You’re never too old to get moving, get stronger and improve your health.

Fitting exercise and physical activity into your day can enhance your life in so many ways. Regular physical activity can improve your balance and boost or maintain your strength and fitness. It may also improve your mood and help you manage or lessen the impact of conditions like diabetes, heart disease, osteoporosis and depression.

Despite these proven benefits, exercise and physical activity rates among older people are surprisingly low. Only about 30% of people ages 45 to 64 say they engage in regular leisure-time physical activity. This falls to 25% of those between the ages of 65 and 74 and 11% of people age 85 and older.

Experts recommend 4 types of exercise for older adults: endurance, balance, Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health strength and flexibility. Brisk walking, dancing and other endurance exercises imFair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The prove the health of your heart, lungs and circulatory system. These exercises can event includes free health screenings such as blood pressure checks, diabetes testmake it easier for you to mow the lawn, climb stairs and do other daily activities. ing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and Strength exercises include lifting weights or using resistance bands. They can inraffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or crease muscle strength to help with activities such as carrying groceries or lifting lcardinale@milwaukeecatholichome.org learn more. grandchildren. Balance exercises can helptoprevent falls—a major health risk for older adults. Stretching, or flexibility exercises, can give you more freedom of movement for bending to tie your shoes or looking over your shoulder as you back out of the driveway.

“Even if you haven’t been active previously, it’s important to get started and stay active,” says Dr. Richard J. Hodes, director of NIH’s National Institute on Aging.

“We know that people want to live independently for as long as they possibly can.

By exercising regularly and including more physical activity in their daily routine, older people can preserve their physical function, which is key to doing the everyday things they want to do.”

To help you get started and keep moving, NIH brought together some of the nation’s leading experts on aging, exercise and motivation. They developed a guide to exercise for older adults. The guide serves as the basis for a new national exercise and physical activity campaign for people ages 50 and older. It’s called Go4Life.

“Older adults can exercise safely, even those who have physical limitations,” Hodes says. “Go4Life is based on studies showing the benefits of exercise and physical activity for older people, including those with chronic health conditions.”

Go4Life exercises are designed to be done safely at home without special equipment or clothing. The free book Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging is the core resource for the campaign. Other free materials, such as an exercise DVD and tip sheets, are also available. Workout to Go, a mini exercise guide, shows you how you can be active anytime, anywhere.

To learn more, visit the Go4Life website. You’ll find exercises, success stories and tips to help you stay motivated. Or call 1-800-222-2225, or e-mail niaic@nia.nih. gov.

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SENIOR<<page 30

HOW TO START A FLOWER GARDEN

These tips on how to start a flower garden are inspired by Plant a Flower Day. Flower gardening can help you cultivate beauty and joy in your life, home, and neighborhood. Every time you walk outside during their blooming seasons, you’ll be able to stop and smell the roses—or the lilies, zinnias, hyacinth, pansies, snapdragons, gardenia, or whatever favorite varieties that are blossoming in your garden.

Since March 12 is Plant a Flower Day, what better time to learn how to start a flower garden? As an added perk, gardening boasts a variety of health benefits for seniors, including elevated mood, better overall fitness level, and lower risk of cognitive decline.

Decide between in-ground vs. raised beds Many flower gardens are planted straight in the earth, but there are some compelling reasons to consider raised beds instead. Their benefits include minimizing weeds and pests, having more control over the soil and water absorption, and being able to tend plants with less stooping and crouching. Whether you choose in-ground or raised beds, there are many different design ideas you can use to personalize the aesthetic of your flower garden.

Choose flowers for your tastes and climate Buying seeds or seedlings is a fun part of flower gardening because you can let your inner artist’s imagination go wild. What color scheme do you want? Perhaps pastels, bright flowers, or dark jewel tones strike you. What fragrances do you want to fill your home and yard? From sweet to musky in varying degrees of intensity, there are many scent options to choose from.

Before settling on your flower varieties, be sure to consider your climate. Some flowers can grow in any conditions, while others aren’t as flexible. Enter your zip code in this interactive Growing Zone Finder to determine which flowers are best for your area. If you’re new to gardening, some “can’t-kill” beginner flowers will let you start turning that thumb green.

Evaluate the best yard location The first factor in determining the location of your flower garden is sunlight. If you plant your garden right beneath a big shady tree or too close to your house that casts shadows, your flowers won’t be happy! Most flowers grow best in full sunlight, meaning 6-8 hours per day. Other considerations include good drainage, air circulation, loose and rich soil, and a nearby source of water.

When determining the location of your flower garden, you may also want to consider where you’ll enjoy it most. Do you want to see and smell your garden from your kitchen window? Or have bright flowers in your front yard to welcome guests and increase curb appeal? It’s up to you!

Prepare your soil Soil prep is arguably the most important element in how to start a flower garden.

For in-ground planting, you’ll want to dig out any grass, till the soil, remove rocks, and enrich it with compost, peat moss, and shredded leaves or grass clippings. For raised beds, you can create a nutrient-rich soil mixture with bags of topsoil, compost, organic material, and peat moss. When you’re at the local garden center picking up supplies, you can always consult an on-staff gardening professional for advice on the right soil mix for what you’re planting.

Get your flowers started indoors Starting your flowers indoors is an optional tip on how to start a flower garden, especially depending on your type of flower, but it does have its perks. Even if it’s still chilly outside, you can start gardening right away and give your flowers a healthy start to life. Many flower gardeners use grow lights to start seed indoors, but you can also do it in a room with plenty of natural sunlight. Usually, a small seed tray will be enough to hold the flowers until it’s time to take them outside.

Transplant after the last frost Consulting a farmer’s almanac can help you anticipate the year’s first and last frost dates so you can plan any indoor to outdoor transplanting accordingly. Whether you’ve started growing your flowers indoors or you’re going straight seed-to-earth, you’ll want to plant your spring flowers once the threat of frost is past.

WATER<<page 13 conclusive scientific evidence that drinking large amounts of water helps prevent even kidney stones, urinary tract infections, or bladder cancer. And even if fluids might help, itâ&#x20AC;&#x2122;s not clear that you need eight glasses a day. Some studies found a lower risk of bladder cancer in men who drank only about six glasses a day. But other studies found no benefit.

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

Q: Can drinking water help people lose weight?

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

Q: Can water help prevent constipation?

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

But I would not be dogmatic about that. Some people have said to me, â&#x20AC;&#x153;Dr. Valtin, when I drink a lot I feel better, my migraine headaches are less, my bowel movements A randomized clinical trial of 100 patients found that diet and exerciseâ&#x20AC;&#x201D;alone or are better,â&#x20AC;? and so on. If water works for you, by all means keep it up, provided you combinedâ&#x20AC;&#x201D;improved exercise capacity in obese older patients with a particular type realize that even plain water is potentially harmful. of heart failure. The trial is the first to show that this dietary intervention was effecQ: How? tive in improving exercise capacity and reducing symptoms in patients with heart A: Too much can cause water intoxication. When the amount of water we take failure with fraction The water. results That appeared in the in cannot bepreserved excreted ejection by the body, the(HFPEF). body retains dilutes oneJanuary of the 6, 2016, issue of the Journal of the American Medical Association.

The study was important elements of blood, which is sodium. supported primarily the NIA. in blood goes down, water moves into the cells.

When the sodiumby concentration HFPEF is the most rapidly increasing formswell. of heart especially Most cells in the body can tolerate thatâ&#x20AC;&#x201D;they Butfailure, brain cells tolerateinit older very adults. It occurs they primarily in overweight and obese olderThat women and is associated poorly because cannot expand against the skull. causes neurological with high rates of morbidity, mortality, health care Itexpenditures.

Exercise insymptoms like headaches, confusion, andand often seizures. can even result in death. toleranceâ&#x20AC;&#x201D;fatigue and shortness Q: Arenâ&#x20AC;&#x2122;t those deaths rare? of breath with exertionâ&#x20AC;&#x201D;in HFPEF patients was recently to be associated withwhen increased A: Yes,shown but theyâ&#x20AC;&#x2122;re terribly tragic they body occur.weight.

About a year ago there was a Dr. drinking Dalane Kitzman anda colleagues at in Wake Forest University School of Mediwater contest on radio station California.

And a young woman drank cine randomized herself to death. trial participants to four groups: diet alone, exercise alone, diet and exercise together, or control. weeks, people in the three intervention groups Q: How much water wouldAfter that 20 take? showed improved exercise tolerance, measured by exercise oxygen consumpA: It usually involves large amountsâ&#x20AC;&#x201D;gallons.

Butpeak it doesnâ&#x20AC;&#x2122;t have to be enormous. tion.example, The diet in anda exercise groups both showed improvement; however, the combiFor contest, the excitement may cause the secretion of whatâ&#x20AC;&#x2122;s called nation group hadhormone, almost twice the prevents improvement in oxygen consumption.

In addition the antidiuretic which the kidneys from excreting water.

The to improving exercise capacity, diettwo andgallons. exercise decreased the amount of fat cells California woman drank only about within theintoxication leg muscle, occurs the researchers found;anfat, which infiltrates Water when thereâ&#x20AC;&#x2122;s imbalance betweenleg themuscle, amountconwe tributes towhat reduced exercisecan capacity in heart drink and the kidneys excrete.

If thefailure. kidneys are stimulated to reabsorb too much, water retained andcontrolled water intoxication starts. restriction in this patient Thisthen is the firstisrandomized trial of calorie Q: Can it happen to athletes? population. While the researchers noted that follow-up studies are needed to invesA: Yes. For of a long time, endurance athletesâ&#x20AC;&#x201D;mainly marathonersâ&#x20AC;&#x201D;were told toa tigate the loss muscle mass associated with weight loss, this research supports drink whenever they can.

Drink, drink, drink.

And some marathoners drank themselves treatment for heart failure that relies on diet and exercise, unlike previous treatments into water intoxication.

Again, itâ&#x20AC;&#x2122;sfunction not necessarily they drink so much, as that which focused on regulating heart through that medication. theyâ&#x20AC;&#x2122;re simultaneously excited and stressed, so the kidneys retain water.

Leading an active lifestyle is a key to independence for everyone.

From strength Q: Are people right to worry about becoming dehydrated? training and stretching, to balance and endurance, physical fitness is important and People heard of thatfour once youâ&#x20AC;&#x2122;re thirsty, you can already be dangerously fun.A:Here is a have breakdown senior-friendly exercises: dehydrated.

Thatâ&#x20AC;&#x2122;s baloney.

Strength The first line defense against dehydration is the antidiuretic hormone.

The Improving yourofmuscle mass through strength-training exercises improves muscle moment our blood becomes slightly concentrated, the antidiuretic hormone reabsorbs growth, metabolism and overall body weight. Exercises that enhance strength inmore water and returns it to the clude wrist from curls,the sidekidneys arm raises, knee curls andblood. toe stands. Using lighter weights Copyright 2008 SPI, Reprinted/Adapted from Action 1875 for a higher number of repetitions will improveNutrition body tone andHealth reduceLetter, the risk of Connecticut Ave., N.W., Suite 300, Washington, D.C. 20009-5728. overworking yourself.

Balance Tai chi and yoga are two of many exercises that hone and develop balancing skills.

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Endurance Building endurance can help you feel, look and move better. To hone and cultivate your endurance skills, try riding a stationary bike or elliptical machine, jogging, ST. cycling.

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FOODS THAT PROMOTE HEARING HEALTH Stock up on these nutritious foods that may also be good for your hearing.

Some of the foods that promote hearing health are beans and leafy greens.When you think â&#x20AC;&#x153;hearing protection,â&#x20AC;? images like earplugs or noise canceling headphones may come to mindâ&#x20AC;&#x201D;not bananas and broccoli. But they can all make a difference!

Foods that promote hearing health work by nourishing your body with essential vitamins and minerals. While theyâ&#x20AC;&#x2122;re not a magical cure for hearing loss or a guarantee against hearing loss, these nutrients can help play a role in staving off damage and boosting your overall ear health.

Here are just a few foods that are good for your hearing and the nutrients that make it possible: Learn more about these foods that promote hearing health below.

Beans and leafy greens | Folate Folateâ&#x20AC;&#x201D;and its synthetic sibling folic acidâ&#x20AC;&#x201D;is most commonly associated with prenatal vitamins, since itâ&#x20AC;&#x2122;s an important nutrient during pregnancy. However, the perks of folate donâ&#x20AC;&#x2122;t stop at birth! High folate intake is associated with a decreased risk of age-related hearing loss. Up your intake with top folate sources like spinach, kale, Romaine lettuce, kidney beans, chickpeas, lentils, and more.

Avocado, dark chocolate, whole grains | Magnesium Magnesium is known for its neuroprotective effects, including its ability to help prevent or even treat hearing loss, especially when the damage is noise-induced. Its protective effects include preventing free radical damage and improving blood flow.

You may be happy to know which foods deliver a high dose of magnesium, too, because they give you the perfect reason to add extra guac to your burrito and have that square of delectable dark chocolate for dessert!

Nuts and seeds |Zinc Zinc is useful for prevention and possible treatment of sudden sensorineural hearing loss (sudden, unexplained hearing loss). Since zinc has immune-boosting properties, it can help prevent issues like ear infections, which may play a role in hearing loss. Make a zinc-rich trail mix by loading it up with healthy ingredients like peanuts, cashews, and almonds, and pumpkin, sesame, and hemp seeds.

Bananas, oranges, potatoes | Potassium Potassium regulates fluid in the body, and inner-ear fluids are crucial for hearing health. These fluids are rich in potassium, which is why itâ&#x20AC;&#x2122;s vital to get enough in your diet. Fortunately, itâ&#x20AC;&#x2122;s a pleasure to do so, since enjoying a sweet fruit salad or baked potato (regular or sweet) will help get you there.

Flaxseed, walnuts, and fish |Omega 3s Getting enough omega-3 fatty acids in your diet could prevent or delay the onset of age-related hearing loss. Fish oil is the most famous source, but if seafood isnâ&#x20AC;&#x2122;t your thing, plant sources include walnuts, flaxseed, chia seeds, and more.

Mushrooms, eggs, fortified milks and cereals | Vitamin D Your ear is full of delicate bones, and vitamin D is necessary to keep them â&#x20AC;&#x201C; and other bones in your body â&#x20AC;&#x201C; healthy. You can get it along with your omega-3s in fish form, or from other dietary sources including egg yolks and mushrooms. However, since vitamin D doesnâ&#x20AC;&#x2122;t occur naturally in many foods, fortified options are usually your best bet: look for enriched breakfast cereals and cow, soy, almond, or oat milks.

B12-supplemented foods If you suffer from chronic tinnitus, vitamin B12 might help. Like Vitamin D, this last nutrient is mostly gained from supplementation, since it comes from bacteria.

Dairy and meat farmers give B12 supplements to their livestock, so animal products contain the highest amount. You can also go straight to the source and take a supplement yourself from the vitamin aisle or look for it in fortified breakfast cereals and milks.

Load up your plate with these delicious foods that are good for your hearingâ&#x20AC;&#x201D;and share them with those you care about. As always, before making any changes to your diet, talk to your doctor to make sure the changes are ok for you. For more articles on hearing loss, head to our blog.

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6 SPRING ACTIVITIES FOR SENIORS Put a “spring” in your step with these seasonal activities.

One of our spring activities for seniors is to start a community garden.There’s nothing quite like breathing in fresh air and feeling the warm sun on your skin during springtime. This rejuvenating time of year is a wonderful opportunity to relax and enjoy the outdoors. Consider putting an extra “spring” in your step with these seasonal spring activities for seniors to enjoy: Start a community garden Take a nature walk Go bird watching Visit local farmers’ markets Attend an outdoor sporting event Go fishing Take a bike ride Host a picnic or cook-out Discover more about these seasonal activities below.

1. Start a community garden Embracing your green thumb can be incredibly good for you. Consider planting a personal garden or working with others to create a community garden near your home. Gardening is a spring activity for seniors that’s a proven mood-booster and can help establish new friendships with neighbors in your community.

Learn more about the health benefits of gardening for seniors here.

2. Take a nature walk Walking outdoors is a tranquil way to surround yourself with the wonders of the natural world – and spring is the ideal time to take it all in. For most people, walking requires nothing but a good pair of walking shoes, and offers a host of health benefits. Discover the peace and serenity that only the great outdoors can deliver when you step outside and start moving. As always, be sure to check with your doctor before introducing any new physical activity into your routine.

3. Go bird watching In many areas, returning birds is a sure sign that spring and warmer weather are on the way. Observing birds in your area is a relaxing way to embrace the beauty and sounds of nature. Installing a bird feeder in your backyard can make for easy and convenient bird-watching opportunities. You may also want to check with your local Audubon Society to inquire about the best birding hotspots at local parks or other area stops.

4. Visit local farmers’ markets Shopping at local farmers’ markets helps support your community while enjoying springtime weather and all the healthy benefits of fresh, seasonal foods. As you venture through the market, you may connect with neighbors and friends, pick up a wildflower bouquet, and discover new recipes and foods.

Use this interactive database to locate a farmers’ market near you.

5. Attend an outdoor sporting event Attending an outdoor sporting event can be an excellent way to enjoy friendly competition and the newfound springtime weather. Look around your community for seasonal sports like soccer, tennis, and baseball and join in the fun! You can build new memories as you cheer on your favorite team.

6. Go fishing Fishing can be a relaxing spring activity for seniors where you can enjoy peace and quiet on your own or socialize with family or friends for the afternoon. Check your local area for the best fishing locations to cast your rod – whether from a dock, pier, or boat.

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EYE <<page 9 tions. This is called rebound redness.

Recent advances have also been made with eyedrops that block allergy activators from being released. These drops can be used to prevent the development of symptoms in people with seasonal allergies and are usually safe for long-term use.

Other prescription eyedrops can also be effective. Cortisone-like medicines called steroids can help reduce allergic symptoms. New eyedrops made from aspirin-like compounds can also provide excellent relief. To prevent side effects, you should only use these medicines under a doctor’s supervision.

If eye allergies are hampering your activities and interests, make an appointment with an eye care specialist. He or she will be happy to evaluate your condition and prescribe the fastest way to get you outside enjoying spring blossoms and activities with clear eyes. If you don’t have a specialist or are in need of a second opinion, the doctors quoted in this article have offices in downtown Milwaukee, West Allis, and the Mayfair mall area. They can be reached at 414-321-7035 or by visiting www. eyecarespecialists.net.

IMMUNE <<page 13 microbial proteins, help deliver antigens and regulate T and B cells in the gut. If you damage the intestinal epithelial cells, you are damaging all these functions.”

The fix: Although any amount of alcohol has the potential to harm your immune system, Dr. Dass says you should be safe if you drink in moderation: That means up to one drink a day for women and up to two drinks a day for men, according to the U.S. Department of Health and Human Services.

5. You Light Up Smoking is kryptonite to your immune system.

“The chemical compounds in tobacco affect the mucosal lining of your respiratory tract, from your nose to your lungs,” Dr. Dass says. “When you smoke, your body produces excessive mucous, which narrows your airways and makes it harder for your lungs to clear out toxins, thus increasing your susceptibility to infection.”

What’s more, since your body is working double time to remove the chemicals released by the tobacco, its ability to fight off infection is compromised. “Smoking also lowers the levels of protective antioxidants in your blood,” Dr. Dass says. “This heightens your risk of everything from pneumonia to bronchitis.”

The fix: Ready to kick your nicotine habit? According to Harvard Health Publishing, setting a specific quit date and going cold turkey (as opposed to gradually cutting back) can increase your chances of success. Counseling or support groups help, too.

Or ask your doctor about available medications.

Getting the flu shot can cut your risk of getting the virus in half.

6. You Skip the Flu Shot Getting vaccinated slashes your influenza risk by about half, according to the Centers for Disease Control and Prevention (CDC). So if you pass up the shot, you’re putting yourself at risk.

“The flu shot builds your antibodies to the influenza virus so that if you’re exposed, you either won’t contract it at all or your symptoms will be very mild,” Dr. Dass says. “It’s especially important for pregnant women, children under 5, adults over 50 and people with lung issues like asthma.”

The fix: The good news: It’s not too late. “Contact your primary care doctor’s office to find out if they still have it,” Dr. Dass says. “You can also get it at your local pharmacy or health department.”

Then, set a reminder in your calendar right now for next September or October (the optimal time to get immunized, per the CDC).

7. You Put Exercise on the Back Burner Been slacking on fitness? Don’t be surprised if you end up sniffling and sneezing.

According to a review published April 2018 in Frontiers of Immunology, working out on a regular basis — whether at a moderate or vigorous level — enhances immunity.

“Exercise increases both antibodies and white blood cells, which allows your body to target infection earlier and fight it off more effectively,” Dr. Dass says. “Plus, your body temperature increases during exercise, which can help prevent bacteria from growing and kill infection.”

Hitting the gym is also a great way to kick harmful stress hormones to the curb.

“Exercise slows the release of cortisol and adrenaline in your body, protecting you against bacterial and viral illness,” Dr. Dass says.

The fix: The CDC suggests adults aim for at least 150 minutes of moderate aerobic activity or 75 minutes of intense activity a week, plus two or more strength-training sessions.

This article origianally appeared on livestrong.com.

38 MHLMAY 2020

DOG<<page 7 Days 5 – 8: Distraction Phase Perform 3 x 10-15 minutes sessions every day during days 5-8. The goal of this phase is to train your pet to stay in the containment area with distractions beyond the safe zone.

Program the static correction level on the Receiver Collar to Level 2 or higher, depending on his reaction from days 2 through 4.

Create distractions to tempt your pet to enter the boundary zone while maintaining full control of your pet on a leash. But never coax or call your pet out of the safe zone. Here are some ideas for distractions: Have a family member cross from inside to outside the containment area Throw a ball or treat outside the safe zone Have a neighbor walk their pet outside the yard If your pet does not move toward the distraction, praise and offer a treat. If your pet does react to the distraction, take him back into the containment area.

Treat and praise your pet anytime he comes back into the containment area with or without help.

Repeat this process with other distractions.

Gradually increase the distraction level as your pet continues to ignore the distractions and returns to the containment area on his own If your pet does not respond to the static correction, confirm the Receiver Collar is fitted properly. If it is and your pet does not respond to the static correction, increase the level by 1.

Don’t increase the level by more than 1 at a time.

Stop and go back to the previous level if your pet shows any signs of fear or distress Finish each training session on a positive note with lots of praise and play. Even if you think your pet is responding well to the training, complete the entire training.

Reinforcement is important!

Days 9 – 14: Unleashed Supervision During this phase of training, sessions should last 10-15 minutes, gradually increasing to over an hour. Your pet is ready for this step only when he clearly avoids the entire Boundary Zone, regardless of any distractions or temptations.

During this time, do not leave your pet unattended. The goal of this phase is to give your pet free run of the containment area off leash.

With your pet wearing his Receiver Collar at the appropriate static correction level, walk around and play with your pet in the containment area Let your pet play and explore on his own while watching him closely Days 15 – 30: Pet Monitoring At this stage your pet is ready to run free! Keep keep an eye on your furry friend when you let him out. You don’t need to be outside with him, just make sure he stays in the containment zone.

Once you feel secure that he understands his boundaries, begin removing every other Boundary Flag every 4 days until all the flags are gone. Save the flags in case you need to use them again in the future to train another pet or to help retrain your pet at a new home. For more information visit www.petsafe.net For professional installation and to learn more visit www.fidostop.com.

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STRESS <<page 10 tivities such as journaling and meditation can help you cultivate a routine gratitude practice.

Check out these and more popular gratitude exercises and activities.

These six tips for managing stress can help you learn to cope and unwind during troubling or difficult times in your life. For more health and wellness advice and topics, head to our blog.

To learn how a CapTel captioned telephone can help you stay connected to family and friends, visit our website or call 800.233.9130 today.

PANDEMIC <<page 17 navigate through this initiation: May I transform into a higher consciousness. May I honor those who are suffering during this time of collective change. May I honor my own suffering and begin to treat myself with the compassion I deserve. May I live from my Soul more than my Ego. May I find the courage to live Authentically. May I transform into who I was born to be. Amen ©May 2020Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center forIntegrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: ReclaimingYour Health in Midlife 2014, Medial Press. She is currently accepting new patients-call 262.695.5311 for an appointment. During this time of COVID19 pandemic, she is offering both telephonic or in-person appointments for those people free of symptoms.

Link: (1)https://billmoyers.com/content/ep-1-joseph-campbell-and-the-powerof-myth-the-hero%E2%80%99sadventure-audio/

MAY 2020 MHL 39

5

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