Mhl jan 2016

MHL

JANUARY 2016 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

A COLLECTIVE NEW YEAR’S RESOLUTION WITH 10 SIMPLE FITNESS FIXES THAT WILL IMPROVE YOUR WORKOUTS MUSCLE TIGHTNESS IN COLD WEATHER

PUTTING RETIREMENT PLANS TO THE TEST

A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS JANUARY 2016 MHL

Are You Tired of Sleeping with This?

ASK US ABOUT OUR NON-CPAP SLEEP APNEA TREATMENT!

Sleep apnea is more than noisy, it can be bad for your health. Chronic, loud snoring is a sign that you could be suffering from sleep apnea, a condition that causes you to actually stop breathing, often hundreds of times a night! This can lead to chronic fatigue, memory problems, high blood pressure, strokes, and more.

We treat sleep apnea with a custom designed oral appliance. Many of our patients report feeling better and more rested after just one night of using the device.

Call us today at (414) 208-4539 or visit www.SnoringisntSexy.com to stop the noise and start resting.

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CREATING LIFE-CHANGING SMILES

1469 South 70th Street | West Allis

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KNEE PAIN/ INJURIES

ROTATOR CUFF INJURIES

HAMSTRING INJURIES

LOW BACK PAIN/ INJURIES

ARTHRITIS PAIN

HIP PAIN/ INJURIES

ANKLE INJURIES

ATTENTION ATHLETES AND WEEKEND WARRIORS! AT EVANS CHIROPRACTIC & PAIN RELIEF LASER CLINIC WE GET ATHLETES OF ALL SKILL LEVELS BACK IN THEIR SPORT FASTER THAN ANY OTHER CLINIC

THANKS TO OUR REVOLUTIONARY NEW PAIN RELIEF THERAPY PROGRAM We are the ONLY clinic in the region that has the combination of therapies that are critical for your most rapid recovery. First and foremost we offer the most powerful and effective Class 4 MLS Robotic Laser Therapy in the area and we have been using it extensively since 2012.

Additionally, we couple the powerful Class 4 MLS Robotic Laser Therapy with a multitude of other therapies (as indicated for each patient) which have been tried and tested in our facility for validity, reliability and effectiveness over that past 3 years. If you have had enough of your ACHING, NAGGING, STABBING that no other therapy has been able to eradicate, come on in for your Complimentary Consultation with Dr. Evans to see if our program will work for you. At Evans Chiropractic & Pain Relief Laser Clinic all of the staff is %RDUG &HUWL¿HG in their chosen specialty.

Early in her career, Dr. Evans worked as a Trainer with a professional football team and since has dedicated her career to helping athletes of ALL skill levels achieve their performance goals.

“Our patients appreciate being able to get the care they need all under one roof, it saves them so much time. And in a lot of ways. Too many people go from one therapy to another hoping for relief,” Evans said. In my experience, combining therapies increases the effectiveness of all the therapies.

To fully understand and diagnose your condition, Evans Chiropractic & Pain Relief Laser Clinic uses several approaches including:

-MLS Class IV Laser Robotic Therapy - A complete physical examination - An orthopedic examination - A neurological examination - A complete gait analysis - Acupuncture Therapy evaluation After identifying the source of your pain, Evans Chiropractic & Pain Relief Laser Clinic is proud to offer a comprehensive therapy program all under one roof! With a customized approach, patients receive a combination of the necessary treatments, which can include: - Chiropractic care - Rehabilitation exercises and therapy - Trigger Point Therapy - Electro-acupuncture

- Massage therapy including swedish, deep tissue and therapeutic - Sound Wave Therapy - Complete Nutritional Program

$OO SURJUDPV LQFOXGH FRPSOHWH QXWULWLRQDO VXSSRUW RQ \RXU (YDQV &KLURSUDFWLF 3DLQ 5HOLHI /DVHU &OLQLF LV D URDG WR UHFRYHU\ )DVW HI¿FLHQW natural solution to your pain. Stop living in pain!

(OL]DEHWK LV D ERDUG FHUWL¿HG PDVVDJH WKHUDSLVW ZKR JUDGXDWHG IURP /DNHVLGH 6FKRRO RI 0DVVDJH 7KHUDS\ (OL]DEHWK KDV KDG RYHU \HDUV RI experience working in spas, physical therapy clinics and private practice. Elizabeth specializes in therapeutic and deep tissue massage with the goal of decreasing client’s pain and muscle tension. It is through massage that Elizabeth became interested in acupuncture, wanting to be able to do more for her clients. Elizabeth graduated magna cum laude from Midwest College of Oriental Medicine in 2010 with a Masters of Science in Oriental Medicine and a Bachelors of Science in Nutrition. While in school Elizabeth completed an internship at Guangzhou University in China.

(OL]DEHWK KDV FRPSOHWHG OHYHO WKUHH WUDLQLQJ LQ 5LHNL DQG KDV IRXQG FRPELQLQJ WKH WZR PRGDOLWLHV H[WUHPHO\ EHQH¿FLDO LQ EDODQFLQJ KHU SDWLHQWV Qi and alleviating pain. Elizabeth has had great success decreasing patient pain with the use of electo-acupuncture. While majority of Elizabeth’s patients come to her for pain relief, she regularly treats allergies, anxiety, digestion problems, gynecological problem, insomnia, headaches and migraines.

Dr. Eliesha Evans specializes in the management and treatment of complicated chronic pain syndromes. Additionally, Dr. Evans brings more than 25 years of clinical expertise and training to each and every case thereby ensuring your best outcome. Dr. Evans and her experienced, board FHUWL¿HG VWDII XVH D ³ZKROH SHUVRQ DSSURDFK´ 7KLV DSSURDFK WR ZHOOQHVV PHDQV ORRNLQJ IRU XQGHUO\LQJ FDXVHV RI DQ\ GLVWXUEDQFH RU GLVUXSWLRQ (which may or may not be causing symptoms at the time) and make whatever interventions and lifestyle adjustments that would optimize the conditions for normal function. Using this unique approach, Dr. Evans is able to help you accelerate and/or maintain a journey to good health.

COMPLIMENTARY CONSULTATION CALL OUR OFFICE AT (262) 785-5515 TO SET UP YOUR FREE CONSULTATION EXPIRES IN 30 DAYS

EVANS CHIROPRACTIC & PAIN RELIEF LASER CLINIC 15720 W. National Avenue New Berlin, WI 53151

262-785-5515

Open 6 Days a Week to serve you better! newberlinchiro.com relief@newberlinchiro.com

JAMES “My stay at ManorCare Health Services – Pewaukee was great. I came in for rehabilitation after a traumatic injury. The staff was well trained, organized and worked hard to attend to my needs – both physically and mentally. They understood my needs and provided the care necessary while maintaining my dignity. The facility was clean and the entire staff was accommodating 24-hours a day. The rehabilitation staff gave me the necessary ‘push’ to attain improvement of my injuries.

•Rehabilitation services •Post-hospital care •Skilled nursing

ManorCare Health Services – Pewaukee N26W23977 Watertown Road Waukesha, WI 53188

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My physical injuries have improved from rehabilitation and I feel I’m back to normal since graduating from ManorCare. I would recommend ManorCare to anyone needing rehabilitation of any kind.” www.hcr-manorcare.com

January Note

EXPECT MORE From Your Dentist

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

Now that January is here, it is once again time to make those special New Year Resolutions. In the end of 2015, I started my new diet plan to add in more greens to my diet. Green is the color for 2016...avacados, brussel sprouts, broccoli, and even juicing spinach. Like everyone else, I have a new year’s resolution of becoming more healthy, having a new workout routine and reading more books on my spiritual self.

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

I love having a snowy cover in January...even though we might have a had a tad too much. I’m getting used to the weather. The snow as pretty as it is, just makes me lazy. I just want to curl up in front of the fire, have warm tea and read about all the things I should be doing.

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

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MHL

JANUARY 2016 FREE PUBLICATION

Est 1992

JANUARY 2016 EDITION

Dr. Ingo Mahn

Dr. S. Shetty

on Captiol Drive in Pewaukee | www.WiNaturalDentist.com

MODERN HEALTH AND LIVING

A COLLECTIVE NEW YEAR’S RESOLUTION WITH 10 SIMPLE FITNESS FIXES THAT WILL IMPROVE YOUR WORKOUTS MUSCLE TIGHTNESS IN COLD WEATHER

PUTTING RETIREMENT PLANS TO THE TEST

A GUIDE TO HEALTHY LIVING

JANUARY 2016 MHL 1

contributers

Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Wheaton Fransician, Milwaukee Eye Care, Eye Care Specialists, Aurora, NorthShore Chiropractic, National Pedorthic Services, Lifesteps Wellness Clinic, Advance Physical Therapy, Elite Fitness and Racquet Club, Alexian Brothers Village, Transformations, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Lakeshore Medical, The Ommani Center, 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

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disclaimer

Lewis Media Group Amanda Lewis Malberry Media Abigail Carpenter Jerry Kornowski Marlys Metzger Barry Lewis

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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FOR MEN, WOMEN, CHILDR EN AND SENIORS

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.

Lewis Media Group | Malberry Media | www.modernhealthandliving.com

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JANUARY 2016 MHL

See the best you can see

T EYE CARE SPECIALISTS

January is “National Glaucoma Awareness Month”

Medical, surgical & laser services for every age & need Wisconsin’s leading ophthalmology practice Trusted by more than 130,000 doctors & patients since 1985 ■ ■ ■ ■

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“TOP DOCTORS” — Milwaukee & M Magazines

Mark Freedman, MD

Daniel Paskowitz, MD, PhD

Brett Rhode, MD

Daniel Ferguson, MD

Michael Raciti, MD

David Scheidt, OD

www.eyecarespecialists.net West Allis Wauwatosa Milwaukee 10150 W. National Ave. 2323 N. Mayfair Rd. 735 W. Wisconsin Ave. 414-321-7520 414-258-4550 414-298-0099

ARE YOU AT RISK FOR PERMANENT SIGHT LOSS FROM ONE OF THE MOST COMMON EYE DISEASES?

By Cheryl L. Dejewski Glaucoma is a leading cause of blindness in the U.S., affecting more than three million Americans of all ages and races. More than $6 billion is spent annually on treatment of the disease, and the number of cases and costs are expected to skyrocket in the next 15 years. But loss of sight and dollars may be preventable—by learning the facts about glaucoma risks, detection and treatment.

How Glaucoma Affects Vision “Glaucoma is a condition in which fluid pressure in the eye affects the optic nerve, thus damaging how visual information is carried from the retina to the brain. Left untreated, it first causes loss of side vision and eventually all sight—permanently. The most common type is painless and progresses so slowly that most people don’t notice symptoms for years—until severe permanent damage has occurred,” explains Mark Freedman, MD, senior partner at Eye Care Specialists, a leading local ophthalmology practice that cares for tens of thousands of glaucoma patients.

Risk Factors Dr. Brett Rhode, Head of Ophthalmology at Aurora Sinai Medical Center and partner at Eye Care Specialists, lists the following risk factors for glaucoma: Age: Glaucoma is most common in adults over age 40, and the risk increases with each decade. Regular screenings should start at this time.

Heredity: If you have a sibling or parent with glaucoma, your risk of developing the disease increases 5 to 10 times. As such, relatives of glaucoma patients should have their eyes checked every 1-2 years.

Ethnicity: A black person has a 6-8 times higher risk of going blind from glaucoma than a white person. Hispanics and Asians also have a higher risk rate.

Other factors: Nearsightedness, diabetes (doubles the risk of glaucoma), steroid use, and having a previous eye injury.

Detection Daniel Ferguson, MD, an eye surgeon who performs advanced drainage implant procedures to alleviate glaucoma-related eye pressure, advises, “Since glaucoma and other sight-threatening conditions often don’t exhibit early symptoms, regular eye exams are vital after age 40.” A comprehensive exam should include: Ophthalmoscopy (a look inside at the back of the eye to check for signs of glaucoma abnormal optic nerve size and loss of pink coloring), Tonometry (a check of inner eye pressure done either with a puff of air or by painlessly touching the eye), Visual Field Testing (to create a computerized “map” of the range of existing sight, Gonioscopy (use of a special lens to see in to check if the drainage angle of the eye is open or closed), and an OCT laser scan (a painless scan similar to a CT scan to diagnose, track and treat changes to the optic nerve and retina—often before damage occurs).

Dangers Glaucoma-related “tunneling” (loss) of side vision makes it difficult to safely navigate stairs, stay in the proper driving lane, detect obstacles, etc. As such, glaucoma has been shown to increase the risk of having a car accident by up to six times and triples the risk of falling.

Medical Treatment Glaucoma can’t be cured, but treatment can usually halt further damage and vision loss. The most common type is a lifelong condition that requires continual management with prescription eye drops to lower pressure (by either decreasing fluid production or increasing outflow).

Laser Treatment “For some patients, when drops alone cannot control pressure, side effects are intolerable, or multiple drops are required, laser treatment may be an alternative. SLT (which increases fluid drainage) and ECP (which decreases fluid production) procedures both take less than 10 minutes to perform at our surgery center and are covered

by Medicare and most insurance plans,” explains Daniel Paskowitz, MD, PhD, an EYE>>page 7

MHL JANUARY 2016

SEASONAL AFFECTIVE DISORDER

SAD affects many people in northern latitudes in winter

Most Seasonal Affective Disorder (SAD) symptoms stem from daily body rhythms that have gone out-of-sync with the sun, a NIMH-funded study has found.

The researchers propose that most patients will respond best to a low dose of the light-sensitive hormone melatonin in the afternoon in addition to bright light in the morning. Rhythms that have lost their bearings due to winter’s late dawn and early dusk accounted for 65 percent of SAD symptoms; re-aligning them explained 35 percent of melatonin’s antidepressant effect in patients with delayed rhythms, the most common form of SAD, report NIMH grantee Alfred Lewy, M.D., Ph.D., and colleagues at the Oregon Health & Science University, online, April 28, 2006, in the Proceedings of the National Academy of Sciences.

SAD affects many people in northern latitudes in winter, especially young women, and is usually treated with bright light in the morning. The pineal gland, located in the middle of the brain, responds to darkness by secreting melatonin, which re-sets the brain’s central clock and helps the light/dark cycle re-set the sleep/wake cycle and other daily rhythms. Lewy and colleagues pinpointed how rhythms go astray in SAD and how they can be re-set by taking melatonin supplements at the right time of day. The findings strengthen the case for daily rhythm mismatches as the cause of SAD. The researchers tracked sleep, activity levels, melatonin rhythms and depression symptoms of 68 SAD patients who took either low doses of melatonin or a placebo in the morning or afternoon for a winter month when they were most symptomatic.

They had determined from healthy subjects that a person’s rhythms are synchronized when the interval between the time the pineal gland begins secreting melatonin and the middle of sleep is about 6 hours.

Seventy-one percent of the SAD patients had intervals shorter than 6 hours, indicating that their rhythms were delayed due to the later winter dawn. Taking melatonin capsules in the afternoon lengthened their intervals, bringing their rhythms back toward normal. The closer their intervals approached the ideal 6 hours, the more SAD>>page 38 EYE<<page 6 ophthalmologist with credentials from Harvard and Johns Hopkins.

Benefits of Laser Treatment “Laser procedures are highly successful at controlling glaucoma and reducing the need for drops or surgery. This is especially important for people who already have other conditions requiring daily medication(s) that they have to worry about buying, taking and tracking,” says eye care specialist Dr. Michael Raciti, who teaches surgery skills to ophthalmology doctors-in-training.

Detection + Treatment = Vision Protection “Glaucoma-related sight loss is often preventable with prompt diagnosis and care.

But all of our expertise, equipment and treatments are of no use if patients don’t come in,” says David Scheidt, OD, past president of the Milwaukee Optometric Society.

“Prompt diagnosis and treatment are vital to protecting and preserving vision.”

More Information Encourage your siblings and other family members to be checked for glaucoma, especially if one of you has the disease. If any of you do not have an eye care specialist, you can call 414-321-7035 for a free educational booklet and information about scheduling a comprehensive screening (usually covered by insurance or Medicare) at Eye Care Specialists’ offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Avenue. They also offer educational eye-related information at www.eyecarespecialists.net.

JANUARY 2016 MHL

Evans Chiropractic & Pain Relief Laser Clinic 262-785-5515

ARE YOU TIRED OF BEING IN PAIN? HAVE YOU STOPPED DOING THINGS YOU ENJOY? KNEE PAIN, NEUROPATHY, BACK PAIN, MIGRAINES? Evans Chiropractic & Pain Relief Laser Clinic, is pleased to announce that they are now offering a revolutionary new Pain Relief Treatment Program which was designed by Dr. Evans, DC Board Certified in Orthopedics and Board Certified in Physical Rehabilitation, Ms. Elizabeth Brink, Board Certified Acupuncture physician and Board Certified Massage Therapist and Miss Casey Hamill-Barth, Board Certified Athletic Trainer to treat difficult acute and chronic pain syndromes.

We have used the Pain Relief Treatment Program on patients’ of all ages and athletic abilities. The most amazing results so far have been that all of our patients with NEUROPATHY have gotten better. This was always the most difficult condition to resolve for our patient’s, finally we have discovered the treatment program that really helps these people, it’s been very rewarding to see patient’s recover from this debilitating syndrome! Clearly it is the combination of natural, non-invasive anti-inflammatory therapies all under onE Roof with providers who are taking a hands-on team approach to patient care.

Together the treatment team brings more than 50 years of clinical experience to each patient’s case.

If you or a loved one are suffering, Call today to see how our Pain Relief Treatment Program can help!!

Ms. Elizabeth Brink is Board Certified in Acupuncture and Chinese Medicine. She is a 2010, Magna Cum Laude Master degree graduate candidate from the Midwest College of Oriental Medicine.

Elizabeth completed her Internship training at Guangzhou University in China where she was exposed to a wide variety of Acupuncture procedures that she was not exposed to in her training here in the states. She is proficient in Electro-Acupunture, Needle Trigger Point Therapy, Cupping, Guasha, and Reiki. Elizabeth’s compassion for her patient’s is really what sets her apart from her peers. Elizabeth is also a board certified Massage Therapist and incorporates many different massage techniques into her patient care with patient comfort being paramount.

ElizabETh bRink, licensed acupuncturist

Dr. Evans Specializes in the management and treatment of complicated chronic pain syndromes.

Additionally, Dr. Evans brings more than 30 years of clinical expertise and training to each and every case thereby ensuring your best outcome. Dr. Evans and her experienced, certified team deliver personalized care to each and every patient and look forward to helping you recover and feel better! Dr. Evans and Elizabeth work closely in the management and successful treatment of the many chronic pain conditions treated successfully every day at Evans Chiropractic & Pain Relief Laser Clinic.

DR. EliESha EVanS

COMPLIMENTARY PAIN RELIEF TREATMENT PROGRAM CONSULTATION CALL 262-785-5515 TO SCHEDULE TODAY! ExPIRES IN 30 DAYS

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4571628-02

4 WAYS TO SPOT YOUR WEAKNESSES

WITH 10 SIMPLE FITNESS FIXES THAT WILL IMPROVE YOUR WORKOUTS If you were a Hollywood celeb or star athlete, you wouldn’t have to think about your workout. You could pay big money to hire a world-class trainer to do that for you.

But if you’re like most of us, you are the person in charge of your lifting plan – choosing your exercises, setting goals for sets and reps, and figuring out how to cram it all into the limited free time you have to hit the gym. So how do you design a workout that best meets your needs?

Thankfully, it’s easier than you think. The following series of simple moves will help you determine your strengths and weaknesses. Once you know the areas where your body is powerful (and where it needs work), you can choose exercises to help you reach your fitness goals.

Self-Assessments: Your Starting Point Whether you’re a seasoned workout warrior or gym newbie, it’s important to understand how well your body performs the most basic of motions: bodyweight

squats, pushups, overhead reaches and lunges.

These moves will tell you a lot about how stable and how mobile you are. If you’re stable, you’re in control. If you’re mobile, you have the range of motion to perform exercises with proper form. If you’re wobbly, shaky or just can’t fathom how your hips could ever sink into a squat, you’ve just discovered an area for improvement.

Assessment 1: Body-weight Squat The Test: Stand facing a wall with your legs a little more than shoulder width apart. Descend into a squat. Keep your torso upright, with your knees tracking over your toes. If you fall forward or your knees buckle inward, you’ve got a problem.

Either your ankles, hips or upper back don’t have enough flexibility to perform the squat, or your core doesn’t have the strength to remain upright.

The Fix: To address mobility issues in your lower body, you want to open up your hips with exercises such as striders. You can also improve flexibility in your upper back by performing thoracic extensions on a foam roller. Lastly, you should do some planks to strengthen your core.

Striders: Start in a pushup position with your legs, glutes and upper back tight. Lift your right leg and bring your right foot to the outside or your right hand. Return to the starting position and repeat on the left side. Keep your entire body in a straight line during the movement – don’t let your hips drop. Perform up to three sets of eight to 12 repetitions for each leg.

Thoracic Extensions: Lie with a foam roller underneath your back about halfway between your shoulders and hips. Your hips should touch the ground. Tuck your chin but do not stretch your neck, and keep your hips pressed against the ground as you extend over the foam roller as far as you can. Then bring your chin back upward, as if you were doing crunches. Perform two sets of eight to 12 extensions.

Plank: Start either on your hands in a typical pushup position or on your forearms if you find the pushup position too challenging. Tense all of the muscles in your body, including your back, core, glutes and lower legs. Hold this position for one to two minutes. Do up to four sets.

Assessment 2: Push-Ups The Test: Set up in the top of a pushup with your arms locked. Lower yourself with control, tucking your elbows in toward your sides. Bend your elbows to 90 degrees, then reverse the movement and drive back upwards to the starting position.

Perform 10 repetitions, paying particular attention to the following: Does your back remain straight? Were your shoulders wobbly? Did your elbows flare outward? If so, your triceps are weak or you don’t have proper engagement in your core and back to perform the exercise.

The Fix: If the problem was in your core, the fix is simple – add planks to your FITNESS>>page 10

JANUARY 2016 MHL

FITNESS>>page 9 workout. If the instability felt rooted in your shoulders, try face pulls, which strengthen the shoulder retractors and external rotators. And if your elbows flared outward, dumbbell military presses will help.

Face Pulls: At a cable resistance machine, position a two-handled rope at the highest setting. Grab each end of the rope with an overhand grip and take a step back so that you feel tension on the rope. Your feet can be together or you can use a split-leg stance. Keep your posture straight as you pull each end of the rope in straight line toward your face. Use a lower weight for this exercise and focus on form. Do up to three sets of 12 to 15 repetitions.

Dumbbell Military Press: Stand with a dumbbell in each hand, held at shoulder height. Engage your torso so that your abs, lats and even legs are all supporting you as you push both dumbbells upwards. Your arms should be fully extended at the top.

Lower the weights back to your shoulders and repeat. Perform up to four sets of six to12 reps.

Assessment 3: Overhead Reach he Test: Stand upright with your feet parallel and positioned about shoulder width apart. Your hands should be at your sides with your palms facing inward. Engage your core â&#x20AC;&#x201C; donâ&#x20AC;&#x2122;t let your ribs flare out -- and lift your arms forward, drawing a halfcircle in front of you until your hands are over your head, your arms are straight and your thumbs are pointing behind you. Keep your back straight, and donâ&#x20AC;&#x2122;t let your lower back hyperextend. If you are unable to reach fully overhead, itâ&#x20AC;&#x2122;s an indication of poor upper back mobility, a weak core and even potential issues in your hips.

The Fix: This assessment goes hand in hand with the squat assessment, and tells you a lot about your shoulder mobility and posture overall. Many lifters have internally rotated or slouched shoulder posture, which the overhead reach will point out immediately. If your shoulder flexibility is less than youâ&#x20AC;&#x2122;d like, address it with shoulder stretches on a squat rack. For mobility problems in your back, try some foam roller work. Lastly, use squat-to-stands to fix any issues in your hips.

Shoulder Stretches: Find a squat rack or power cage, bend your arm 90 degrees at your elbow and place your forearm against one of the racks. Turn your torso away from your arm. Keep your trunk in a neutral position with your shoulders and hips parallel as you turn. You should feel a stretch in the front of your shoulders and across your chest. Repeat on the other side. Hold each stretch for 10 to 15 seconds.

Do three to four sets.

Foam Roller: Roll back and forth on the foam roller, working out any tightness in

your middle to upper back. Roll for 30 to 60 seconds, and do up to three sets. Then turn to your side, keeping the foam roller perpendicular to your torso, and roll out your triceps and lats. Move slowly and deliberately, taking deep breaths whenever you feel discomfort. Repeat the routine on your other side.

Squat-to-Stands: Grab the tops of your toes while trying to keep your back as straight as possible. Squat down, driving your knees toward the outside of your arms.

Continue to hold on to the tops of your feet as you extend your hips back up. When you feel tension in your hamstrings or glutes, lower yourself back down. Repeat this pattern for up to two sets of eight to 12 repetitions.Assessment 4: Lunges The Test: Start by standing upright and take a step forward with your right leg.

Plant your right foot squarely on the ground, shifting most of your weight into your right heel.

Lower your body, keeping your torso erect until both your back leg and front leg are bent at 90 degree angles. Your back foot should be up on your toes, and your left knee should just barely be touching the floor. Stay in control as you step forward with your left foot, bringing it directly alongside your right leg. Repeat on the other side.

Throughout the routine, your hands can either be at your sides or pressed together in front of your chest.

If you have a tendency to shift side to side, or your front knee is falling forward of your toes, it indicates immobile hips or ankles.

The Fix: Work on the mobility of your ankles with a simple ankle mobility drill.

Ankle Mobility Wall Drill: Stand about one foot away from a wall with your feet flat. Keep your heels down, and drive your right knee forward, trying to touch the wall. Repeat on the other side. Perform eight to 12 repetitions for up to three sets.

Hip Thrusts: Your instability on lunges could be an indication of a weakness in your posterior chain -- the backside muscles including your glutes and hamstrings.

Because of immobility and misalignment in your hips, your glutes typically donâ&#x20AC;&#x2122;t work the way they should, which negatively affects your stability. Performing hip thrusts will reactivate your glutes and provide a dynamic stretch on your hips flexors on the front side of your hip.

Lie face up with your upper back on a flat bench and your feet flat on the floor.

Keeping your torso and head in a straight line, lower your hips toward the floor. Then reverse the movement by powerfully contracting the glutes and thrusting your hips upward, extending your hips until your knees, hips and torso are in a straight line.

This piece originally appeared on LIVESTRONG.COM.

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THIS WINTER, DONâ&#x20AC;&#x2122;T CHECK IN

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Every winter, the number of seniors hospitalized spikes off the charts. Itâ&#x20AC;&#x2122;s hardly Call for details. 414-659-6705 surprising when you consider a recent study of nurses in which 82 percent said that winter is the peak season for hospitalization because of vulnerability to colds, the flu, pneumonia and other respiratory infections, as well as weather-related falls and accidents.

What is surprising, however, is that in the same survey the nurses said nearly half of senior hospitalizations (48.5%) can be prevented with early detection and intervention. Almost all the nurses said the familyâ&#x20AC;&#x2122;s role in the seniorâ&#x20AC;&#x2122;s life is as important as that of their health care professionals.

So what can you do? According to Dr. Carolyn Clevenger, president of the Gerontological Advanced Practice Nurses Association, start by following doctorsâ&#x20AC;&#x2122; orders and not ignoring symptoms.

You should also look through a seniorâ&#x20AC;&#x2122;s home to find ways to reduce the risk of falls and accidents. Finally, seniors should stay active physically and mentally while maintaining a healthy diet. ) ! * + ! , - . . / Home Instead Senior Care partnered 0 -- / 1

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Many know all too well that there are no shortcuts to lasting weight loss, particularly because real weight loss requires real change: change of perspective, change of habits, change of routine, and change of attitude. According to Nicholas “dr. Nick” Yphantides, M.D., M.P.H., Medical Editor for TOPS Club, Inc.® (Take Off Pounds Sensibly®), the nonprofit weight-loss support organization, this is true no matter what your age happens to be. But it’s also true that as you age, you face different challenges as your body, responsibilities, priorities, and life circumstances change.

Consider the following recommendations to overcome obstacles and feel healthier than ever.

30s “Career and family demands may leave you feeling short on time, all the time,” notes dr. Nick. “Choose fruit, nuts, and yogurt on the go, rather than skipping a meal and ‘making up for it’ later. This could cause you to get so hungry that you end up binge eating.”

• If you have young children, they may want sugary snacks or other foods that aren’t good for them – or you. Be mindful about snacking with your children. You don’t need to eat a cookie (or two) every time they do. Avoid eating what they leave on their plates.

• Fill the fridge and cupboards with healthy options. By choosing well at the grocery store, you and your family will have good choices available at home.

• If you can’t make it to a gym, find other opportunities to stay active. Park as far as is practical from your destination, take the stairs instead of the elevator, and go on walks, even if they’re short – such as during a break at work.

40s “Your metabolism will start to slow down,” says dr. Nick. “We lose about five percent of our metabolic rate for each decade of aging, according to some estimates.”

• Heat up your body’s “furnace” by eating healthy calories in the morning, including high-fiber foods to keep you satisfied well into the day.

• Maintaining, or even building, muscle mass is a key way to combat a slower metabolism. Consider investing time and money in a personal trainer. Even just a few sessions can help you learn strength training techniques and routines that you perform on your own.

• Men experience a gradual loss of testosterone, which can mean lower energy over time. Most women will experience hormonal changes, including declining estrogen and progesterone levels, which can lead to fatigue. It may seem counterintuitive, but regular exercise, such as a 30-minute walk most days, can increase your energy.

• Also, aim to get at least seven hours of sleep each night. If you feel tired, try a short nap to catch up on sleep and feel refreshed.

50s According to dr. Nick, “Effects of excess weight, including elevated blood pressure, diabetes, high cholesterol, and arthritis, are most likely to appear beginning in this decade.”

• Make sure you and your doctor schedule regular examinations and health screenings, so you can stay informed about your health. You may face the choice of taking medications for a variety of conditions. It can be empowering to take control of your welfare by making healthy choices that lead to long-term change.

• Your metabolism will continue to slow down, and you will likely gain weight unless you make changes to your diet.

• Avoid using food to deal with stress. Excess calories will have an even greater impact in terms of weight gain. Be deliberate about finding alternative ways to unwind and relax.

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HEALTHY>>page38 JANUARY 2016 MHL 13

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By Kalpana (Rose) M. Kumar, M.D. After another year of patient care - listening to life stories, bearing witness, helping suffering, and offering empowerment, I leave 2015 with the feeling that we all need to make a conscious effort to connect more with each other. The vast majority of my patients feel alone, separated from others in their joys and their sorrows. Our nuclear culture is no longer working. Most of us feel isolated in our life’s journey and afraid to express our feelings. We are conditioned to swallow our sadness and joy for fear that no one will want to bear witness. We are living in a kind of ‘solitary confinement’ of our own making.

Numerous studies have shown that isolation is bad for our health. When babies are isolated, they fail to thrive. When women with breast cancer are part of a support group, they live longer. When victims of trauma feel validated, they heal faster. Four decades ago when we adopted the ‘nuclear’ framework, it was a cry for freedom of expression, for having the courage to leave our roots and venture into the world away from family and find our independent calling. It was a call for individuation. This part of becoming ‘nuclear’ was healthy. It was time for a change, for transformation, for a generational individuation. But we threw the proverbial baby out with the bathwater. We swung the pendulum a bit too far in the opposite direction. Individuation was not intended to isolate us from each other or to create the track we are on now, where progress is more important than process, separation has replaced community, and where competition has replaced collaboration. This track has been bad for our health.

Our culture is hurting from normalizing this ‘corporate mindset’. It lacks humanness and feeling. We adapted to this way of being for two decades. It has worked against us and created the disconnected society we live in today. We have become disconnected from our feelings, covering them up with addictive substances and behaviors, as well as pharmaceuticals. We need to reclaim our ability to connect with one another, to express how we feel, to collaborate and form community, and to behave authentically and with consciousness to heal the collective illness that has overshadowed our sense of meaning.

We have lived out the consequences of the ‘nuclear’ age. So far this experiment has failed. Humans are communal beings. We need one another to stay healthy and happy. We need to be witnessed by one another. We need to know that we matter. Social support sustains us and makes us resilient. Isolation has been shown to be lethal.

It is bad for our health. It increases our stress and perpetuates our feeling of being in solitary confinement.

I suggest we make a collective New Year’s Resolution to heal our society by making a valiant attempt to connect with one another. I suggest we make a commitment to reclaim our health, embody self-care, and empower each other to live authentically. With this resolution, I am certain we can create a society where we can feel loved and cared for, and joy and meaning can return to our experience of being alive.

This would be a really good step towards reclaiming our health.

If each of us does our part, we can create a society that is healthy and sustainable.

I know this is possible if we all do our part. This would be a win-win for all. ©January, 2016 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press.

MUSCLE TIGHTNESS IN COLD WEATHER Now that the weather is colder you may be noticing your muscles are more tight or tense and that sometimes the cramps in your legs become more frequent at night.

You may even start getting headaches more frequently. Normally I would tell you how massage therapy can help you with these symptoms and recommend making an appointment. While getting a massage is very helpful, this time I am going to give you some advice that might help prevent some of these symptoms from occurring, or at least lower the frequency.

These tips are not proven treatments but are suggestions based on an accumulation of my 8 years of experience and feedback from clients.

As the weather gets colder and the wind starts to get more penetrating it will of course make your muscles colder. Even when wearing a winter coat your neck can be exposed to wind and low temperatures. This will cause your shoulders to rise up to guard your neck and attempt to block the wind. Now you’re tensing your neck muscles. A tense neck can lead to headaches and neck pain. The simplest way to combat that is with a scarf. Pretty obvious for when you are outside, but luckily for women scarves are now fashionable to wear inside as well. Take advantage of this.

Keeping your neck warm while both in and out of buildings is a great way to prevent your headaches from getting worse during the winter months. Also high collared coats are great as well as turtlenecks. You really want to protect the back of your neck and shoulders from the wind. Now everyone has an excuse to add to the winter wardrobe. Of course if the tension and headaches persist than it might good an idea to call a massage therapist and make an appointment.

More than a few times clients have come in for an appointment and informed me that they are getting cramps in their calves late at night. I tell them it’s because they are sleeping on their back and using a heavy comforter or quilt to keep them warm.

Then they are wondering how I know so much about them when they are sleeping.

It’s nothing more than some simple logic. For one, the weather got colder and obviously they are going to put something heavier and warmer on the bed. The other is MUSCLE>>page 38

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JANUARY 2016 MHL 15

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Radicchio RANKS HIGH IN ANTIOXIDANTS

Lori Zanteson, Environmental Nutrition The folklore. Radicchio is appreciated today for its culinary properties, but its first role was medicinal, lauded by Roman philosopher Pliny the Elder as a blood purifier and aid for insomnia in his encyclopedic Naturalis Historia. Though modern cultivation of radicchio began in 15th century Italy, it wasn’t until the late 1800s that the intensely red color was engineered by growing radicchio in a dark place in order to stop the production of the green compound, chlorophyll, thus enabling the red to dominate.

The facts. A member of the chicory family, along with endive, escarole and dandelions, radicchio (Cichorium intybus) is sometimes called Italian chicory, red chicory and red endive. There are several varieties of radicchio, each named after its Italian region of origin. They have similarly firm leaves and a bittersweet flavor but vary significantly is appearance, from red-globed Chicogga, to elongated Treviso and flower-like Tardivo and Castelfranco. Radicchio is a rich source of folate, and vitamins C and E, and just one cup packs more than the recommended daily value of bone healthy vitamin K. The findings. A study of over 40 vegetables and herbs found that Chiogga radicchio was higher in total phenols—plant antioxidants linked with health benefits—than all five lettuces analyzed, and ranked among the highest among all of the fruits and vegetables in the study for antioxidant activity, according to the 2005 British Journal of Nutrition.

This high antioxidant activity may be related to the presence of health-protective compounds such as zeaxanthin, lutein and anthocyanins. Though total antioxidant content implants may not always translate to antioxidant bioavailability in humans, scientists do know that antioxidants in plant foods appear to neutralize damagecausing free radicals that may lead to heart disease, diabetes and cancer. Radicchio also contains inulin-type fructans—prebiotic food ingredients that may have anticarcinogenic properties. A number of studies, including one published in the April 2005 British Journal of Nutrition shows evidence in both animal and human cells that inulin reduces the risks for colon cancer.

The finer points. Available year-round, radicchio is at its peak from midwinter to early spring. Choose heads of full-colored, crisp leaves with no sign of browning or wilting. Besides a bold and bright enhancement to salads, try radicchio grilled, sautéed, or baked. It pairs well with flavor components ranging from salty prosciutto and cheeses, tart balsamic vinegar and lemon, to rich flavored oils and naturally sweet fruits.

Warm Ginger-Orange Radicchio Salad 1 head radicchio, leaves separated 2 Tbsp olive oil 2 Tbsp sesame oil 2 tsp grated fresh ginger 1clove garlic, crushed 2 Tbsp orange juice 1Tbsp soy sauce 1Tbsp honey 1 tsp dry mustard 2 Tbsp toasted sesame seeds 1 orange, segmented, pith removed In skillet over medium heat, sauté radicchio in olive oil for about 2 minutes.

Remove radicchio to large shallow bowl.

Heat sesame oil over low heat in small saucepan; stir in ginger, garlic, orange juice, soy sauce, honey, and dry mustard. Remove from heat; pour over radicchio and toss.

Serve on salad plates garnished with sesame seeds and oranges. Makes 4 servings.

Nutrition Information per Serving: 190 calories, 2 grams (g) protein, 11g carbohydrates, 15g fat, 155 milligrams sodium, 2g dietary fiber.

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

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CHILDRENS HEALTH

Kids deserve the best.

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Children’s Hospital of Wisconsin has 19 primary care locations throughout Southeast Wisconsin, including Oak Creek Pediatrics.

Our doctors are trained as pediatricians so they are experts in treating kids from birth through adolescence. And because our pediatricians are connected to the #4 pediatric hospital in the nation (according to Parents magazine), you’ll always know your child is in the very best hands.

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TEMPER TANTRUMS

WHAT IS A TEMPER TANTRUM?

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Temper tantrums are a common behavior problem in young children. Your child may show anger by lying on the floor, kicking, screaming, or even holding their breath.

Tantrums occur because young children have not developed the emotional or physical maturity to handle or express anger and frustration. They are a normal part of child development, and most children will have at least one at some time.

WHAT CAN PARENTS DO? Try to understand why your child is frustrated and do not overreact. This will help you get your child through the tantrum and teach them better ways to handle their feelings.

• Do not give in to your child’s tantrum. Teach your child that a tantrum is not a way to get your attention. If you give in, your child will use temper tantrums to get their way.

• Stay calm and keep your child safe. Children learn by example. If you stay calm, your child is more likely to calm down.

• Stick to a routine with your child. Keep eating and napping times the same each day. This should prevent a tantrum from your child being hungry or tired.

• Talk to your child about how they need to behave when you take them to a public place.

• Prepare for tantrums in public places. Don’t overreact or bribe your child to stop. Strangers may look, but many people have gone through this and know that your child’s tantrum does not mean that you are a bad parent.

• Look for signals that your child is getting angry and try to interest them in a new activity.

• Teach your child better ways to handle anger and tell you why they are upset. Give your child ideas for what to do instead of having a tantrum. Rewards work better than punishment when it comes to teaching your child ways to avoid tantrums.

Call your child’s doctor, nurse, or clinic if you have any questions or concerns or if your child has special health care needs that were not covered by this information.

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CARING FOR CHILDREN WITH MEDICAL ISSUES MCFI Pediatric Special Care is designed as a joyful place where “kids can simply be kids,”

When a child has complex medical issues – such as cardiac problems, severe seizure disorders or profound disabilities – there used to be few choices as to how to care for the child on a day-to-day basis. For many families, the only option was a private registered nurse to provide at least eight hours of care in the home.

But Howard L. Garber, Ph.D., president of the Milwaukee Center for Independence (MCFI), and Christine Boyce, BSN, director of Pediatric Special Care at MCFI, recognized the need for medically fragile children to advance in development and experience a childhood that goes well beyond clinical care.

Opened in 2006, MCFI Pediatric Special Care is a professional day nursing service based in the community. The program not only provides clinical care, but occupational, physical and speech therapies, music and art therapies, and one-on-one educational support for children with serious medical conditions ages birth to 20.

MCFI Pediatric Special Care is designed as a joyful place where “kids can simply be kids,” says Boyce. She notes that children in the program often make significant developmental progress when they have the chance to interact with and respond to their playmates.

The children also have the opportunity to go on field trips to the zoo, to local parks, and to participate in family-themed events, such as holiday parties.

A petting zoo often visits the children at MCFI – this summer, many of the children rode a pony for the very first time.

About 45 children participate in the MCFI Pediatric Special care program, some daily and others for a few days per week. The center is child-care licensed, Medicaid-certified and accredited by the Joint Commission, the same organization that provides hospital accreditation.

For families in which parents need to work or go to school, MCFI Pediatric Special Care is, in the words of one mom, “a godsend.” Because of the program, family members can take good care of themselves and spend quality time with their special needs children, and are able to devote the time and attention needed by their typically developing children as well.

Boyce says that the continuity in care and social interaction provided by Pediatric Special Care has resulted in some children going well beyond developmental expectations.

“We’ve seen some amazing progress,” Boyce said.

I aM one of a kind.

For 75 years, the Milwaukee Center for Independence has been helping people with special needs develop their unique abilities. Today, MCFI touches more than 15,000 lives in our community, one at a time.

Visit www.mcfi.net.

M ilwaukee C enter 20 MHL JANUARY 2016

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SENIOR HEALTH AND LIVING

JANUARY 2016 MHL 21

NEW YEARS RESOLUTIONS FOR SENIORS “Oh No” Or “Gung Ho!” From Wikipedia - A New Year’s resolution is a commitment that an individual makes to a project or the reforming of a habit, often a lifestyle change that is generally interpreted as advantageous. The name comes from the fact that these commitments normally go into effect on New Year’s Day and remain until fulfilled or abandoned.

Some of the top resolutions people concentrate on: 01 Spend More time with Family & Friends Recent polls conducted by General Nutrition Centers, Quicken, and others show that more than 50% of Americans vow to appreciate loved ones and spend more time with family and friends this year. Right now when family stops to visit there is usually a reason or a to-do list: Mow the lawn, clean the gutters, bring up boxes, shovel the snow… In many cases the time spent building family ties has been replaced with accomplishing the tasks on the to-do list.

Resolution Solution – Consider a lifestyle change that will free you up and allow you to enjoy quality, bond building time with family and friends. With the no maintenance lifestyle of a retirement community you can actually enjoy a visit with

no to-do list to check off. Family and friends will look forward to stopping in to play a game of cards, jump in the pool, have a coffee in the bistro or play a round of golf.

With so many fun choices, your home will be the favorite place to visit and provide the opportunity of building quality time with loved ones.

02 Fit with Fitness The evidence is in for fitness. Regular exercise has been associated with more health benefits than anything else known to man. Studies show that it reduces the risk of some cancers, increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better.

Regardless of age or ability you can become a healthier you if you start moving.

An Easy Way to Get Fit with Fitness – Check into the positive health benefits of senior fitness classes. Some Retirement Communities even open their “designed for seniors” professional fitness sessions to future residents. They are usually welcome to join the variety of courses that are offered each week. Even the new interactive Wii games offer fitness and fun all at one time. From Gentle Joints to Robust Circuit Training there are classes designed specifically for seniors to help you achieve and attain health and fitness.

03 Enjoy Life More It’s an important step to a happier and healthier you! If you have felt like climbing the walls because you are bored then make a decision to find a way to bring social, educational and entertaining opportunities back into your life.

A Wonderful Way to Enjoy Life More – Evaluate your lifestyle. Retirement isn’t just a vacation from work it’s a lifestyle change that needs to be planned. Within a retirement community there are options to refresh that zest for life. It’s fun to meet new people and share your life story or chit chat with the guys in the “Man Cave”.

Retirement isn’t a vacation but it can seem that way when you have a fulfilling lifestyle planned.

04 Learn Something New Is your retirement what you expected it would be like? If not, learn what you can do to make it the exciting and fulfilling time of your life that you had dreamed of.

It’s never too late to plan and learn. Many people jump to the conclusion that it’s too hard, but statistics show that learning in retirement is fulfilling and fun. Plus learning something new keeps the brain sharp and a clear active brain keeps you healthy and vital.

What to do - Take a class, learn a new language, a card game, stitch or dance step. Make up a new recipe, join a club or find out how you can accomplish all of NYE>>page 35

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22 MHL JANUARY 2016

HEALTH CARE COSTS FOR DEMENTIA FOUND GREATER THAN FOR ANY OTHER DISEASE NIH-funded study examines medical, care costs in last five years of life In the last five years of life, total health care spending for people with dementia was more than a quarter-million dollars per person, some 57 percent greater than costs associated with death from other diseases, including cancer and heart disease.

The new analysis, appearing in the Oct. 27, 2015, online issue of the Annals of Internal Medicine, estimates that total health care spending was $287,000 for those with probable dementia and $183,000 for other Medicare beneficiaries in the study.

The analysis was funded primarily by the National Institute on Aging (NIA), part of the National Institutes of Health. Additional support was provided by the American Federation for Aging Research.

Amy S. Kelley, M.D., of the Icahn School of Medicine at Mount Sinai, and colleagues analyzed data from the Health and Retirement Study, a nationally representative longitudinal study supported by the NIA and the Social Security Administration, as well as linked Medicare and Medicaid records and other data. They calculated the “social” costs of all types of care for 1,702 Medicare fee-for-service beneficiaries age 70 and older who died between 2005–2007. Patients were divided into four groups: those with a high probability of dementia; those with either cancer or heart disease; or those with another cause of death.

The researchers calculated costs from Medicare, Medicaid, private insurance, outof-pocket, and informal care over the last five years of life. Specific categories of spending included insurance, hospital, physician, medication, nursing home, hired helpers, in-home medical care and other expenses. The investigators also measured out-of-pocket spending as a proportion of household wealth.

“This complex analysis lays out the significant health care costs to society and individuals in the last five years of life,” said NIA Director Richard J. Hodes, M.D. “It provides an important picture of the risks that families face, particularly those with dementia and those who may be least able to bear major financial risk. Such insights are critically important as we examine how best to support the aging of the U.S. population.”

While average Medicare expenditures across all four disease categories were similar, almost all other costs were consistently higher for people with dementia.

Medicaid—the federal/state program that supports medical and long-term care for people with limited funds—expenditures for people who died with dementia averaged $35,346 vs. $4,552 for those without dementia. The dementia group had significantly higher enrollment in Medicaid at the start of the five-year study period (21 percent) than those who died from cancer (8 percent), heart disease (8 percent), or other causes (13 percent). Enrollment in Medicaid during the last five years of life also increased for those with dementia (27 percent) compared to those with cancer, heart disease and other causes (12 percent, 15 percent and 15 percent, respectively).

For families, out-of-pocket spending for those with dementia was $61,522 compared to $34,068 for those without dementia. Informal care costs were estimated to be $83,022 for people with dementia vs. $38,272 for those without dementia. In addition, out-of-pocket spending as a proportion of total household wealth five years before death was significantly higher—median of 32 percent for dementia and 11 percent for other diseases. For African-American households the median out-of-pocket expenditure was 84 percent of household wealth for those with probable dementia.

The gap in the financial burden between those with and without dementia was larger among those who were unmarried, African American, and had less than a high school education. Single women with dementia also incurred more out-of-pocket costs than married women with dementia.

DEMENTIA>>page 35 JANUARY 2016 MHL 23

As an inexpensive alternative to relocating parents to nursing homes and assisted living facilities, Zhang’s company has developed HeyMomDad, (www.heymomdad. com), the world’s first two-way communication and wellness monitoring system for seniors. The system allows children and loved ones to see and hear, in real time, that their elderly parents are safe and well simply by opening an app on their smartphone any time during the day or night.

“The system allows your mom or dad to press one button to talk to you or, if necessary, notify you if help is needed,” said Zhang. “Once the notification appears on your phone, you just tap the HeyMomDad icon and you can instantly see, hear, and talk to your parent through the high quality HD video and two-way audio component that’s part of HeyMomDad.” Zhang said the HeyMomDad monitoring solution isn’t like other systems that simply call a monitoring service or dial 911.

HI-TECH WELLNESS MONITOR ALLOWS CHILDREN TO KEEP WATCHFUL EYE ON ELDERLY PARENTS VIA SMARTPHONE Our parents have cared for us all of their lives. Now, for those of us with parents of advancing age, it’s our turn to care for them.

But what are the best options for providing ‘round-the-clock supervision and support to an elderly parent?

“The average yearly cost of an assisted living facility is $43,200 per year, and the cost of a nursing home with private room is over $90,000 a year according to the 2015 Genworth Cost of Care Survey,” said health care systems expert Jack Zhang, President and CEO of the fast growing health technology company, Vitall, Inc. “But even for families where such costs are not prohibitive, parents are often reluctant to be relocated from their own homes, which are filled with years of happy memories, and placed into an unfamiliar environment, living with strangers.”

24 MHL JANUARY 2016

“Most seniors are very reluctant to call 911 in an emergency because they’re embarrassed or they don’t want to cause a fuss or incur an expense - which can be as high as $1,200 even for false alarms where paramedics were dispatched,” said Zhang. “But with the HeyMomDad solution, seniors have a choice: press the blue button on the Instant Alert Pager to alert only family and friends, or press the red button to alert family, friends and 911.”

Zhang said the system’s high definition camera can be controlled through the smart phone and directed to any location in the room, permitting a full 270 degree view. The camera even boasts night vision for clear viewing in dark rooms where lights have been turned off.

“What we’re offering families with elderly members is a way to stay close; a way to know in a second if your parent or grandparent is doing well. One button push and they’re connected to you.” said Zhang.

“Just as importantly, HeyMomDad is a way for our parents to keep their independence and live life the way they want - with honor and dignity in their own homes.

Not only does it address the needs of seniors and their caregiving family members, it’s an excellent, low-cost alternative to engaging a nurse or moving to a senior living facility.”

The HeyMomDad monitoring solution is easy to install with simple plug-and-play functionality. The only requirement is a reliable connection to the Internet via any existing Ethernet modem (not included).

For additional specifications, system options, and pricing information, please visit www.HeyMomDad.com.

PUTTING RETIREMENT PLANS TO THE TEST Financial Planner Touts The Sound Architecture Of A Well-Designed Retirement Although often anxious about the economic sturdiness of their retirement plans, many people remain in the dark about just how sound – or unsound – their financial futures might be.

“Too many people try to go it alone, without professional assistance,” says Travis Chance, a CERTIFIED FINANCIAL PLANNERTM (www.chancefinancialgroup. com).

“Most people have worries about their retirement and whether they will have enough money, but a Society of Actuaries study showed that just 52 percent of preretirees and 44 percent of retirees consult a planner.”

Chance is a big proponent of testing a retirement plan to make sure it’s sound. To do it right, though, means being thorough, he says. Often, testing is based on just projected income, but that doesn’t go far enough because it doesn’t take into account real-world fluctuations that affect investment returns or the amount of money needed to live.

“You will never have static returns and static withdrawals,” Chance says.

He said one thing he likes to do is look for pressure points, gauging how well a retirement plan will stand up to the scenarios it might face over time.

“It’s almost like the way an engineer or an architect will look for pressure points for an office building or a bridge,” Chance says. “You want to make sure that the plan you choose should have the ability to withstand the forces it might encounter.”

Plenty of factors can knock a dent in retirement plans, such as health care costs, inflation and long-term care. And one of the reasons retirement planning leaves so many people fretting is that predicting the future is an iffy proposition.

Here are three basic dynamics that impact everyone’s retirement planning: • Available money. This is the base to start with. A monthly pension is one source of income, though fewer people have those these days. Social Security remains a significant portion of retirement funding for many people, although Social Security alone won’t meet too many people’s needs, Chance says. Savings is the other factor, and could be the crucial one. “The more you have been able to stash away over the years in an IRA, a 401k or another retirement account, the better your financial picture will look,” Chance says.

• The income you require. Theoretically, retirement opens up lots of possibilities for how to spend that extra free time. But not all retirements are equal. Do you want to maintain your current lifestyle? Do you hope to travel? Likely, you won’t be content sitting home, relegated to watching sit-com reruns because you barely have enough money to pay bills and buy groceries.

The question retirees must face is whether the combination of a pension, Social Security and savings withdrawals will give them what they need. That’s where the help of a financial advisor comes in handy, Chance says. For example, he says, a common mistake is to make decisions about Social Security planning and nest-egg withdrawals independently of each other. “That can cause issues,” Chance says. “But if you take them into account together and make decisions accordingly, you can maximize how much you have to spend on a monthly basis.”

• How long will you live? This is the retirement-planning wild card. It’s an unknowable factor, but one that plays a major role. “One thing we do know is that life expectancies have been growing, and many people underestimate how long they will live,” Chance says. “People need to expect they could live 20 years, 30 years or even longer in retirement, and plan accordingly.”

Travis Chance (www.chancefinancialgroup.com) is a CERTIFIED FINANCIAL PLANNERTM and has been awarded the Retirement Income Certified Professional designation through the American College. His financial planning practice, CFG Wealth Management, LLC, has become a leading resource for south Georgia, and South Carolina low country residents over age 50. Chance specializes in the Retirement Income Planning area, and speaks regularly to groups on this topic. He holds a Bachelor’s of Business Administration degree from Georgia Southern University, and a Financial Planning degree from Kaplan University.

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GROWING UP YOU WERE SURROUNDED BY THE PEOPLE YOU’VE NOW BECOME.

Rev. Joe Jagodensky, SDS They are carefully held at birth, some in proverbial swaddling clothes, fed often, night light turned on, homework completed, learning not to just print, small tasks are assigned to begin testing the waters, ironing and folding are folded into their growing equation.

They were taught how to hold on and let go at any early age and many will consult you about your investments and lack of risky ingenuity that now makes your retirement shaky. You watch them grow as you age.

I feel sorry for Catholic priests, brothers and sisters (including me) who have no gauge of growing older except through their own bodies. Connecting with a neighboring family is cute touch but can never replace watching a child of your own mature. A “Peter Pan” syndrome can easily become their lives – the eternal youth – that aging sometimes bypasses. But this not about us Catholic-types but about those little things who now communicate in full sentences complete with verbs and descriptive adverbs. The living room rug is no longer the center of their lives. They now realize what anxiety feels like as well as doubt. The choices you made for them now surround their lives – in the newspapers they read, partisan TV news and, of course, how you’re reading this.

You feel your age Christmas after Christmas as they enlarge their minds with their own families, jobs and waistlines.

Growing up you were surrounded by the people you’ve now become. You may have pointed to a picture on the wall and asked your mother, “Who is that?” as she proudly said that’s your great-grandmother. Soon your picture will hang behind your daughter’s couch as her daughter points to you and wonders who that person is inside a gold frame.

As youngsters we wondered who those older people were who we’d see once or twice a year laughing and talking on our couch, not sure what the conversation was about. “And, what did they do all day!?”

You’ve aged because your children have aged and now have come of age. All of your wishing and hoping for their future lives is now on display for you during a Christmas dinner. You quietly smile to yourself as you look behind the couch and wonder what space your portrait will grace.

Rev. Joe Jagodensky, SDS. is director of communications, Alexian Village of Milwaukee JANUARY 2016 MHL 27

HORMONE THERAPY: HELPING WOMEN NAVIGATE A MENOPAUSE DEBATE

OB/GYN SAYS TIMING AND HEALTH HISTORY ARE AMONG FACTORS THAT DETERMINE THE RIGHT TREATMENT The end of the “hormone therapy era” appears to have been greatly exaggerated.

More than a decade ago, the “Women’s Health Initiative,” published in the Journal of the American Medical Association, advised menopausal women to stop their hormone replacement therapy due to a reported increase in breast cancer, strokes and heart attacks.

In the years since then, though, potential flaws and limitations with that study have come to light, and the pendulum may have swung back the other way.

The North American Menopause Society, the American Menopause Society and the International Menopause Society all now say the risk-benefit ratio favors hormone therapy when it is initiated near the time that menopause begins.

All that back and forth may have left some women puzzled and frustrated, and

October, which is World Menopause Month, may be the right time to increase their awareness of the latest views on the subject.

“Trying to wade through all the studies and opinions over the years can definitely get confusing for patients,” says Dr. Diana Hoppe, an obstetrician/gynecologist and founder of Amazing Over 40 Inc. (www.amazingover40.com), a health coaching certification program for women.

“But I think more and more we are seeing that while, yes, there are risks, there are also benefits and each individual situation is going to vary. That’s why an in-depth talk with your doctor is important.”

Women who have gone through menopause are familiar with the symptoms brought on by their lower hormone levels: hot flashes, night sweats, mood swings, irritability, decreased concentration and focus, decreased sex drive and vaginal dryness.

Doctors sometimes try to help them combat those symptoms by giving them estrogen or progesterone.

Hoppe says there are strategies that women and their physicians can use to increase the benefits of hormone therapy and decrease its risks. Here are three examples: • Start early because timing is critical. Women should begin the therapy within the first 10 years of the onset of menopause, and they should be younger than 60 when they start. Just recently, a Swedish study suggested that the impact of hormone therapy on heart disease depends on how quickly women start the therapy, according to the North American Menopause Society. The study, which was presented Sept.

30 at the society’s annual meeting, showed that women who start taking hormones shortly after the onset of menopause remain free of coronary heart disease for longer periods of time.

• Use the lowest effective dose that works. The lower the dose to treat symptoms, the better because that in turn lowers the risk of side effects.

• Be truthful about risk factors. The more your physician knows about your healthrelated habits and background, the better, Hoppe says. Risk factors for hormone therapy can include smoking, family history of heart disease, high cholesterol profile, history of clotting disorder and liver disease.

Ultimately, it’s important for women to engage in a discussion with their physician about what they are going through, Hoppe says.

She says that discussion should include the specific symptoms they are experiencing; what bothers them most about those symptoms; their goals for doing something about the symptoms; the lifestyle changes or herbal remedies they have already tried; their feelings about taking estrogen; and any concerns they may have about hormone HORMONE>>page 35

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By Bob Trotter Social Security Public Affairs Specialist in Milwaukee, WI fdoo=#+747,#553#0#;986# Iru#pruh# “There’s been an awakening. Have you felt it?” hpdlo=#wxwruClqwhuidlwkploz1ruj# ylvlw=#zzz1lqwhuidlwkploz1ruj This winter, Americans of all generations are awakening to the newest film in the Star Wars lqirupdwlrq= franchise, Star Wars: The Force Awakens.

Many readers probably remember seeing the first Star Wars film in theaters in 1977. Audiences watched with fascination at the advanced technology used by the Jedi and Sith www.cardinalcapital.us in a galaxy far, far away.

We still don’t have interstellar travel, personal robots, or holographic communication, Independent Residences Serving The Needs Of Our Communities but we now use technology in our daily lives that would have seemed like science fiction in 1977. At that time, it would still be years until the modern Internet and smart phones would be part of our lives. Now, many of us can’t imagine life without such technology.

Many people who need to do business with Social Security are finding an awakening of sorts in how easy it is to use our online services. We continually expand our online services to reflect changing customer needs, and to provide you with world-class service that would even have interplanetary traveler Han Solo saying, “Chewie, we’re home.” Our online services are convenient and secure, and allow you to conduct much of your business with us from the comfort of your home, office, or space freighter. (Not all services are available in all galaxies).

For instance, you can use our website at www.socialsecurity.gov to apply for retireOur apartment home ment, spouse’s, or disability benefits online.

You can also apply for Medicare and Extra communities provide a Help with your Medicare prescription drug costs on our website. We also have online caring staff, friendly benefit planners to help you estimate your future retirement, disability, and survivors neighbors, & plenty of benefits.

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Social Security account, where you can keep track of your annual earnings and verify them. Why is that important? Because your future benefits are based on your annual earnCardinal Capital Management ings. With your account, you can also get an is committed to equal estimate of your future benefits if you are still working; or, if you currently receive benefits, housing opportunity & you can use your account to manage your we fully comply with the benefits, and get an instant letter with proof Federal Fair Housing Act of your benefits. You can also request a Medicare card replacement.

“The force is calling to you. Just let it in.”

This winter, check out our online services and join the millions of other Americans who have already awakened their own personal my Social Security accounts. A my Social Security account is a force to be reckoned with.

And you don’t need to be a Jedi to have one.

Learn more at www.socialsecurity.gov.

Once you go online, this force will be with you … always.

JANUARY 2016 MHL 29

TEST YOUR SOCIAL SECURITY KNOWLEDGE

By Bob Trotter Social Security Public Affairs Specialist in Milwaukee, WI National Trivia Day reminds us that knowledge about Social Security empowers you and prepares you for retirement. Remember, the more you know about Social Security, the more control you have over your bright future.

1. What is the average number of years someone has paid into Social Security once they start collecting disability benefits?

A) 2 B) 7 C) 13 D) 22 Because the Social Security Act sets out a strict definition of disability, our beneficiaries are among the most severely disabled people in the country. We provide

modest benefit payments to workers who contributed into the Social Security trust fund before becoming disabled. The average disability beneficiary today paid into the disability trust fund for 22 years before they began receiving Social Security disability benefits.

2. At what age can I begin receiving Social Security retirement benefits?

A) 62 B) 65 C) 67 D) 70 The answer to this question is not the same for everyone. Depending on when you were born, your full retirement age will be between 65 and 67. You can draw benefits as early as 62, but you will receive a lesser benefit. For more details and a handy chart, visit www.socialsecurity.gov/planners/retire/retirechart.html.

The best time for you to retire will depend on several factors, including when you were born, how long you contributed to Social Security, and how long you expect to live. The longer you work, and the more money you earn at Social Security-qualifying jobs, the more Social Security retirement benefits you stand to receive. The longer you wait to draw Social Security benefits, the larger your monthly payout will be. Past age 70, there is no longer any advantage to waiting.

3. How much money can I earn and still receive Social Security disability benefits?

A) $500 per month B) $750 per month C) $1,090 per month D) None A worker who is disabled can earn up to $1,090 per month and still receive benefits. If the worker is blind or has work expenses, this amount is higher. More information about working while disabled is available at www.ssocialsecurity.gov/pubs/ EN-05-10095.pdf.

4. Who receives the largest annual share of Social Security benefits?

A) Survivors of deceased workers B) Disabled workers and their families C) Retired workers and their families The answer is C. About 39.5. Of the nearly 60 million people who receive retirement, dependent, disability, and survivors benefits in 2015, the largest share went to retirees and their families, totaling $53 billion each month. We also paid $6.7 billion dollars in survivors benefits each month, and $10.5 billion dollars in disability benefits each month in 2015.

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HOW TO OVERCOME AN UNLUCKY TIME IN HISTORY TO RETIRE Financial Advisor: Wake Up & Check Your Portfolio In At Least 5 Areas

The “Greatest Generation” experienced the burgeoning of government and corporate pension and health-care plans post-World War II, but baby boomers and later generations are facing the severe compromise of those benefits.

While thousands of boomers reach retirement age every day, they will continue to take on more responsibility for providing income for their essential living expenses, such as housing, food and health care, says Marc Sarner, president of Wake Up Financial and Insurance Services Inc. (www.wakeupretirement.net).

“The changing landscape of retirement financing has the vast majority of baby boomers concerned, yet millions fail to ever meet with a professional to review their portfolio,” he says. “I would recommend reviewing your plan immediately – preferably with a professional.”

Sarner suggests five areas to keep in mind while reconsidering your retirement plan.

• Plan for a long life. In 1935, when the Social Security Act was passed, 65-year old beneficiaries received payouts for an average of 12 to 15 years. Now, however, a couple aged 65 has a 70 percent chance that at least one of them will live to 85 – which can mean providing for 20 years or more of income once you qualify for Social Security benefits. More importantly, Social Security is not intended to be a retiree’s sole form of income.

• Health care expenses may increase. The longer you live, the more likely you’ll experience chronic health conditions such as diabetes, arthritis and/or heart disease, according to the Centers for Disease Control and Prevention. While some credit goes to more active, health-conscious and smoke-free lifestyles, it may be safe to say that today’s retirees owe their longer lifespans to prescription drugs and medical advances. And as we all know, health care can be expensive. In 2011, 74 percent of American employees had not considered a plan to cover health care expenses in retirement, according to a survey by Sun Life Financial Unretirement.

• Plan for long-term care assistance. With a longer life comes the greater likelihood of needing assisted living or long-term care. For a couple, this kind of care can be costly and is important to consider when developing a long-term care strategy.

Medicare pays for acute care, not long-term residency. Medicaid pays for long-term care, but requires that you “spend down” your assets before coverage kicks in. Individuals who delay buying long-term coverage may be considered high risk and may be denied coverage or charged higher premiums.

• Better understand Social Security benefits. The age in which you elect to receive Social Security benefits may be the most important factor in this area. Delaying benefits as long as you can will increase the monthly amount you receive. However, spousal benefits may factor into your retirement in a big way. Once you reach full retirement age, you may claim either your own benefit or a derivative (up to 50 percent) of your spouse’s benefit – whichever is higher. When it comes to Social Security benefits for spouses, the determining factors are the length of marriage, work history and the age of both spouses.

• Appreciate the role of insurance products and strategies in retirement. The transition to individuals having more responsibility of their retirement savings isn’t the only thing that has changed in the 21st century. The closer you get to retirement, or once you’ve made the decision to retire, it is prudent to start limiting your downside exposure in exchange for upside potential as you transition to the income distribution phase. Consider allocating your assets not just among securities and fixed income instruments, but also among different types of products, such as annuities and life insurance. For these products, it is extremely advantageous to speak with a financial professional.

“Now that we are nearing the end of the year, planning for conversion from existing IRAs to Roth IRAs is a topic of conversation,” Sarner says. “We help our clients discover the best ways to convert without paying the full tax on the conversion. The deadline is approaching and being proactive is critical.”

RETIRE<<page 35 JANUARY 2016 MHL 31

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Heart Healthy Tips For Seniors Even small changes in a person’s daily routine can dramatically improve cardiovascular health and decrease the risk of heart disease. Seniors are especially susceptible to heart disease.

The heart is one of the hardest-working muscles in the body, but we don’t often think about it in that way. Even small changes in a person’s daily routine can dramatically improve cardiovascular health and decrease the risk of heart disease. Seniors are especially susceptible to heart disease. A new study conducted by researchers at Tufts University found that seniors aged 55 and older can reduce their risk of heart failure 50 percent by implementing changes centered around increased activity and a balanced diet.

Liana Del Gobbo, the author of the study and a doctoral student at Tufts, explains, “Older adults can make simple changes to reduce their heart failure risk, such as not smoking, engaging in moderate physical activity and maintaining a healthy weight.”

Below are some simple and easy tips to help take care of your heart health.

1) Find an activity that makes you excited Most people associate exercise with the gym, but running on a treadmill isn’t the only way to get a healthier heart. According to the American Heart Association, any type of moderate exercise can help improve blood circulation, which is good for your heart. Walking a dog, gardening, even going shopping at the mall can be used as a form of low-intensity exercise when done 30 minutes a day at least five days a week.

Not only will these types of activities reduce the risk of high blood pressure and cholesterol, but they can also help to prevent bone loss, increase energy and make it easier to get a more restful night’s sleep.

2) Keep track of your blood pressure This may seem like an obvious tip, but a recent study published in the Journal of the American Medical Association revealed that people who track their blood pressure with telemonitors were more likely to be successful at keeping their blood pressure at a healthy level than those who do not. There are a variety of different ways to track blood pressure, heart rate and other health factors these days – ranging from cell phone apps, body-worn “fit” bands and blood pressure monitors in local pharmacies. Talk with your doctor about what you should be looking for and what a healthy range is for your lifestyle.

3) Be mindful about groceries ​One of the best ways for seniors to improve their heart health is by sticking to a more nutritious diet. Research by the Mayo Clinic has found that foods that are high in vitamins and low in calories make it easier to maintain a healthy weight and reduce the risk of high cholesterol. By creating – and sticking to – a detailed shopping list and going to the grocery store at the same time every week, seniors can help reduce temptation and create well-rounded and nutritious meals that will benefit their heart health.

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MORE THAN 2,500 VOLUNTEERS DONATE THEIR TIME Volunteerism for Older Adults There are more than 153,000 adults over the age of 60 in Milwaukee County.

While many older adults remain active and independent, others are isolated, frail and in great need of help in day-to-day living.

At Interfaith Older Adult Programs, more than 2,500 volunteers donate their time, energy and resources each year to help adults 50+ in the Milwaukee area stay healthy, active and engaged in their communities.

Volunteer Opportunities Starting at age 14 and up, Interfaith offers many volunteer opportunities to match personal interests, talents and schedules. Volunteers help older adults each day by: providing rides to doctor appointments or the pharmacy; helping with grocery shopping; working around the yard on seasonal chores, such as cutting grass, raking leaves and snow shoveling; or simply making friendly home visits. Even more volunteers can be found at Interfaith-run senior centers and senior dining sites, helping with everyday activities and meal service.

“Interfaith volunteers make an incredible difference in thousands of lives in our community, and we’re so grateful for them,” said Felice Green, director of public relations/marketing for Interfaith. “We hear from our older adult clients nearly every day on how just a little help or a simple act of kindness from one of our volunteers makes a world of difference.”

Volunteerism for Older Adults Another sector of Interfaith’s volunteer opportunities is designed specifically for adults 55+. Through Interfaith’s Retired and Senior Volunteer Program (RSVP), older adults have the opportunity to volunteer their time by tutoring Milwaukee Public School students, making daily phone checks to isolated seniors, volunteering for veterans and becoming a senior ambassador. Another volunteer opportunity for adults 55+ is Interfaith’s Foster Grandparent Program. Older adults provide one-on-one attention to children with special needs, helping them develop the skills, confidence and strength they need to succeed in life.

Deborah Lewis, an Interfaith volunteer for the RSVP, will be inducted into the Milwaukee County Senior Citizen Hall of Fame in May. Lewis has been a volunteer for nearly four years, most recently as a Senior Ambassador. She helps older adults find services and resources available to them throughout their community.

Another Interfaith volunteer, Harold Darst, won the Volunteer Center of Greater Milwaukee’s 2015 “Inspire By Example” adult volunteer award, and will be honored at a luncheon in April. Darst has been a volunteer at Grobschmidt Senior Dining Site for five years and was nominated by several of his peers.

“The main goals of the dining site are nutrition and increased socialization, as both are very important to seniors and their health. Thanks to Harold, both of those goals are met perfectly each day at the meal site, and with a smile while he is doing it,” said Eddy Magnus, director of volunteer services for Interfaith.

Volunteers looking to get involved can log on to interfaithmilw.org.

“The fact that our older adult volunteers like Deborah and Harold are being honored for their service to the community is a testament to the spirit of Interfaith,” Green said. “They’re showing us that, not only is aging not going to slow them down, but that you can be active and engaged at any age.”

NYE<<page 22 these ideas and more by touring and learning about the opportunities that are offered in a retirement community. Statistics prove it is never too late to learn.

In many cases, you have more time to concentrate on a new skill or activity allowing you to refine the steps and become proficient. Learning something new builds patience and skill while keeping your brain healthy and sharp.

05 Get Organized You’ve had the stuff for years and just don’t know what to do with it so you have probably been dragging your heels because you don’t know where to start. You may have decided that it is better to do nothing than give away your treasured articles. Family doesn’t want your precious items and you feel troubled by the thought of needing to dispose of them to someone who won’t care. The sad fact is that lack of downsizing and organizing can keep you captive in your cluttered home.

How to start downsizing and organizing - Set a goal such as - by next Wednesday I will have 3 closets organized – and then get started. Each day do something to work towards the goal. Put items on piles or mark with stickers: keep, toss, give away, donate. If an item seems too precious to dispose of yet you really don’t need it consider taking a picture and documenting its history. One possibility is to hire someone who would produce a DVD of you walking through your home, yard or talking about special family heirlooms ( like the wedding DVD’s so popular now ). Once you have the memories documented it is easier to move on. Everyone who accomplishes the task of downsizing and organizing feels like a weight has been lifted from their shoulders.

A resolution is a commitment that an individual makes to a project or the reforming of a habit, often a lifestyle change that is generally interpreted as advantageous. The only one who can make and keep a resolution is you. Once accomplished you may find yourself saying “Why didn’t I do this years ago?”

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DEMENTIA<<page 23 About the National Institute on Aging: The NIA leads the federal government effort conducting and supporting research on aging and the health and well-being of older people. The NIA provides information on age-related cognitive change and neurodegenerative disease specifically at its Alzheimer’s Disease Education and Referral (ADEAR) Center at www.nia.nih.gov/Alzheimers For more on health and on aging generally, go to www.nia.nih.gov. To sign up for e-mail alerts about new findings or publications, please visit either website.

HORMONE<<page 28 therapy.

“One more thing to remember is that, while millions of women are going through the same thing as you, you also are unique,” Hoppe says. “There is no one-size-fitsall approach for menopausal management. You and your doctor should work together to figure out what is best for you because you want to make this phase of life the fullest it can be.”

About Dr. Diana Hoppe Dr. Diana Hoppe, an obstetrician and gynecologist, is the founder of Amazing Over 40 Inc. (www.amazingover40.com), a health coaching certification program for women. She also is an author and speaker who has been featured on a number of TV shows, including “Dr. Oz.”

RETIRE<<page 32 About Marc Sarner As president of Wake Up Financial and Insurance Services, Inc. (www.wakeupretirement.net) for nearly two decades, Marc Sarner provides retirement solutions for retirees and pre-retirees that focus on reducing taxes, increasing income and managing risks. He earned his Bachelor of Business Administration from California Polytechnic State University.

JANUARY 2016 MHL 35

Fatigue:

More Than Being Tired

Are You 62+?

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36 MHL JANUARY 2016

“You better get up soon,” Dan called to his wife, Liang. “The grandchildren will be here in an hour for lunch.”

“I don’t know what’s wrong with me,” Liang said. “I feel so tired. I’m not even sure I can get out of bed. I just don’t seem to have any energy—not even for my family.”

Everyone feels tired now and then. Sometimes, like Liang, you may just want to stay in bed. But, after a good night’s sleep, most people feel refreshed and ready to face a new day. If you continue to feel tired for weeks, it’s time to see your doctor.

He or she may be able to help you find out what’s causing your fatigue and may even suggest you become more active.

Some Illnesses Cause Fatigue Feeling fatigued can be like an alarm going off in your body. It may be the first sign that something is wrong. But, fatigue itself is not a disease. For example, many older people live with rheumatoid arthritis, a painful condition that affects the joints, usually in hands or feet. In addition to their pain, people with rheumatoid arthritis often complain of other symptoms such as fatigue. Or, people with cancer may feel fatigued from the disease or treatments, or both. They may be dealing with pain and nausea as well. These are just two examples of situations where talking to your healthcare provider about feeling fatigue may lead to helpful solutions—for instance, adding mild exercises to your daily routine.

Many medical problems and treatments can add to fatigue. These include: Taking certain medications, such as antidepressants, antihistamines, and medicines for nausea and pain Having medical treatments, like chemotherapy and radiation Recovering from major surgery What Role Do Emotions Play?

Are you fearful about the future? Do you worry about your health and who will take care of you? Are you afraid you are no longer needed? Emotional worries like these can take a toll on your energy. Fatigue can be linked to many emotions, including:

Anxiety Depression Grief from loss of family, friends, or home of many years Stress from financial or personal problems Feeling that you no longer have control over your life Exercise or other physical activity may help relieve emotional problems such as anxiety and stress.

Personal Habits Some people have lifestyle habits that rob them of energy. Here are some things that may be a drag on you: Staying up too late. A good night’s sleep is important to feeling refreshed and energetic. Try going to bed and waking up at the same time every day.

Having too much caffeine. If you drink caffeinated drinks like soda, tea, or coffee late in the day, it can keep you from having a good night’s sleep. Limit the amount of caffeine you take during the day and have non-caffeinated drinks in the evening.

Drinking too much alcohol. Alcohol changes the way you think and act. It may also interact with your medical treatments. Be careful with the amount you drink.

Eating junk food. Say “no thanks” to food with empty calories like chips and cookies. You need nutritious food in order to have the energy to do the things you enjoy.

Being bored can also make you feel fatigued. That may sound strange, but it’s true. If you have been very busy during your working years, when you stop working you may find yourself a little lost about how to spend your time. When you wake up in the morning, you may see long days stretching before you with nothing planned. It doesn’t have to be that way. Research shows that engaging in social and productive activities that you enjoy, like volunteering in your community, may help maintain your wellbeing. Think about what interests you and what you have to offer, and look for places to volunteer.

A Special Kind Of Fatigue Chronic Fatigue Syndrome (CFS) is a special condition that typically involves fatigue that lasts 6 months or longer and is not related to other diseases or conditions.

The symptoms of CFS can include muscle pain, memory problems, headaches, and tender lymph nodes. CFS usually occurs in people who are middle-aged and affects more women than men. It can last for years and may change every part of your life.

CFS is probably not the same as the fatigue that affects many people when they get older.

See Your Doctor If you’ve been tired for several weeks with no letup, it may be time to call your healthcare provider. He or she will ask questions about your sleep, daily activities, appetite, and exercise and will likely give you a physical exam and order lab tests.

Your treatment will be based on your history and the results of your exam and lab tests. If medications are prescribed, they may target underlying health problems, such as anemia or irregular thyroid activity. Your provider may suggest that you eat a well-balanced diet and begin an exercise program.

What Can You Do? There are many lifestyle changes you can make that will help you get the most out of life. Here are some suggestions: Keep a fatigue diary so you can pinpoint certain times of the day or situations that make you feel more or less tired.

Exercise regularly. Moderate exercise may improve your appetite, energy, and outlook. Some people find that exercises combining balance and breathing (for example tai chi and yoga) improve their energy.

Try to avoid long naps that can leave you feeling groggy in the middle of the day and may make it harder to fall asleep at night.

Some people have so much to do that just thinking about it can make them feel tired. If you feel swamped, ask for help. Working with others may make a job go faster and be more fun.

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SAD<<page 7 their mood improved on depression rating scales, supporting the hypothesized link between out-of-sync rhythms and SAD. “SAD may be the first psychiatric disorder in which a physiological marker correlates with symptom severity before, and in the course of, treatment in the same patients,” explained Lewy, referring to patients’ rhythm shifts towards the 6 hour interval in response to melatonin.

Taking melatonin at the correct time of day — afternoon for patients with short intervals and morning for the 29 percent of patients with long intervals — more than doubled their improvement in depression scores, compared to taking a placebo or the hormone at the incorrect time. While the study was not designed to test the efficacy of melatonin treatment, the researchers suggest that its clinical benefit “appears to be substantial, although not as robust as light treatment.” They propose that the 6-hour interval index may be useful for analyzing the circadian components of non-seasonal depression and other sleep and psychiatric disorders.

Also participating in the study were: Bryan Lefler, Jonathan Emens, Oregon Health and Science University, and Vance Bauer, Kaiser Permanente Northwest Center for Health Research.

HEALTHY<<page 7 • Strategically replace high-calorie foods or drinks with lower-calorie ones. For example, choose flavored water, tea, or seltzer instead of soda or pop.

60s “If you retire from a full-time job outside of the home, you may go from being partially active to being inactive. But don’t retire to the couch,” emphasizes dr. Nick.

“Re-fire!”

• Pursue new interests, passions, goals and activities, or take the time to rekindle old ones.

• Clear any new regimens or activities with your primary care physician.

• Gather a group of friends for a game of tennis or a round of golf, or buddy up with someone for regular walks.

• Try activities to help you improve your flexibility, such as yoga.

• You may feel some limits in what your body can do. For example, you may experience joint pain or difficulty with balance. Listen to your body at any given moment to avoid doing harm in the course of trying to stay healthy or lose weight.

TOPS Club Inc.® (Take Off Pounds Sensibly®) is the original weight-loss support and wellness education organization. Founded more than 66 years ago, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise and wellness information. TOPS has more than 125,000 members – male and female, age seven and older – in thousands of chapters throughout the United States and Canada.

Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable at just $32 per year in the U.S. and $36 per year in Canada, plus nominal chapter fees. To find a local chapter, view www.tops.org or call (800) 9328677.

How does your home bring you to life?

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MUSCLE<<page 15

With friendly neighbors, caring staff and plenty of choices. Seminars and activities with dedicated activity staff.

Fresh meals made by an expert chef.

Comfortable living spaces and spacious apartments with all the features you expect in a place to call home—and helping hands to provide support when needed.

Call (414) 292-0400 or visit oakparkplace.com to learn more about assisted living and specialized memory care services at Oak Park® Place.

Welcome home.

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Find us between 113th and 116th Streets, just south of West Walnut Road. www.oakparkplace.com 38 MHL JANUARY 2016

that when you sleep on your back your feet are facing up. The heavy blanket is now pressing against their toes. Since most people don’t have the flexibility of a ballet dancer they can’t point their toes to make their feet flat. So the pushing against the feet causes the muscles in the front of the leg to engage to prevent the feet from overstretching. When those muscles are activated, the muscle that does the opposite action starts to pull too to keep the foot motionless. The calf muscle is much stronger then the shin muscle and will fatigue faster and may then start to cramp. Again this is not proven, but is a reasonable explanation for cramping leg muscles at night. The simplest way to prevent cramping in this event is to sleep on your side, use a lighter blanket down by your feet, or stack pillows up high enough to lift the blanket off of your toes. Of course there can be many other causes for the cramping such as dehydration or lack of potassium too. Again these are just some friendly suggestions to those that get these symptoms during the cold months. We have a long winter ahead of us and I prefer you spend it as pain free as possible.

Rob Reader has been a full-time massage therapist since 2005. He has worked on headline performers at Summerfest and professional wrestlers, and is the official massage therapist of the Milwaukee Ballet since 2006. He currently works in Mequon at Active Body Wellness LLC, 909 W Mequon rd. For more information, call 414.721.6942 or visit activebodywellness.massagetherapy.com.

Active Body Wellness offers holistic pain relief through several different types of massage. These include swedish massage, deep tissue, hot and cold stone massage, therapeutic massage, Muscle Release Therapy® and Craniosacral Therapy®. Our goal is to have you pain free within as short of time possible through soft tissue manipulation.

Make Your Future A Good One With The Retirement Estimator

By Bob Trotter Social Security Public Affairs Specialist in Milwaukee, WI In 1985, after making it back to the future from 1955, Marty joined Doc for a drive 30 years into the future. That future is now.

If the alternate 2015 of the Back to the Future film series were accurate, we’d be easing along on hover boards, navigating skyways in flying cars, and enjoying the luxuries of self-lacing sneakers and self-fitting jackets.

In that imagined 2015, we conduct business by fax and watch multiple channels of entertainment on the wall.

In some ways, the real 2015 is far more advanced than the imagined one of the movies. You don’t see any computers or online services in the movie — let alone the computers most of us carry around with us in the form of smart phones and tablets.

In the real 2015, you can do a far better job of predicting your own future. Just visit the Retirement Estimator at www.socialsecurity.gov/estimator. With the Retirement Estimator, you can plug in some basic information to get an instant, personalized estimate of your future benefits. Different choices in life can alter the course of your future, so try out different scenarios such as higher and lower future earnings amounts and various retirement dates to get a good prediction of how such things can change your future benefit amounts.

As Doc said in the final moments of the film series, no one’s future has been written yet. “Your future is what you make it. So make it a good one.”

With the information you get from the Retirement Estimator, you’ll have a better idea of what types of savings and pensions you may need, and at what age you should consider retiring — to make your future the best it can be.

You don’t need a converted DeLorean or flux capacitor or even a team of creative filmmakers to predict your future. Just visit the Retirement Estimator at www.socialsecurity.gov/estimator.

And when you’re ready to put that future in motion, apply for benefits online at www.socialsecurity.gov/applyonline.

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