Mhl jan 2018

MHL

JANUARY 2018 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

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

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Editors Note 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 2017, I started my new diet plan to add in more greens to my diet. Green is the color for 2018...avocados, brussel sprouts, broccoli and even juicing spinach. Like everyone else, I have a new year’s resolution of becoming more healthy, having a new workout routine and reading more books on my spiritual self.

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

I 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!

-Amanda Lewis

MHL

MODERN HEA

JANUARY 2018 FREE PUBLICA TION

Est 1992

LTH AND LIVIN

G

January 2018 Edition

A GUIDE TO

HEALTHY LIVI

NG FOR MEN

, WOMEN, CHI

LDREN AND

SENIORS

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

contact

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

For information on advertising or to submit articles call, fax or email 414-659-6705 or 608-2376000, email: info@lewismediagroup.com.

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

disclaimer

publishers editor graphic design advertising distribution manager travel editor founder

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.

thanks

staff

MHL Staff

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

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

EXPERT ANSWERS TO YOUR HEALTH AND WELLNESS QUESTIONS

By Sklyer Van Sluys Question: I love fast food, but I am trying to lose weight and improve my health.

Is it okay to eat fast foods while on a diet program?

Answer: Yes, but as always, there are a few important points to keep in mind. We all know fast food isn’t necessarily the healthiest meal in town, but we also know that setting realistic goals is an important component of any successful weight loss program. Therefore, it doesn’t make sense to completely deprive yourself of fast food, especially if it’s appropriate for your specific situation. In other words, if you’re

MHL JANUARY 2018

crunched for time, fast food may be the only reasonable option. That said, if an occasional trip turns into four or five weekly trips, your weight loss efforts and health goals will likely suffer as a result. The key is to become a savvy shopper and watch out for calorie-laden foods with added sugars, sodium, and fat. Look for a Nutrition Facts pamphlet in local restaurants and educate yourself on their menus. If you make the effort, you’ll be able to find a sensible meal no matter where you go. Remember, balance, variety, and moderation are the words to live by when it comes to food. If you apply these principles regularly, you won’t have to sacrifice your health and wellness goals when eating out.

Question: I’ve heard some people say dieting just doesn’t work, and that you should focus on exercise if you want to lose weight. Is this true?

Answer: No, this is simply not true. If you’ve ever looked at food labels and compared them to the calorie counters on your exercise equipment, you’ll likely come to some startling conclusions. It is much easier to decrease your calorie intake by 300500 calories per day than it is to expend that many more calories each day through exercise. Researchers have addressed this issue as well, and it is generally accepted that diet is the more important variable when it comes to weight loss. Exercise is still beneficial however, and actually plays a much more prominent role in weight maintenance. Here’s the bottom line… incorporate both healthy eating and exercise no matter where you are in the weight loss process.

Question: My wife thinks she’ll get big and bulky if she starts lifting weights with me. How do I convince her otherwise?

Answer: This comes up all the time, and it’s one of the biggest myths out there.

First of all, women simply don’t have the proper hormonal balance to put on large amounts of muscle tissue. Secondly, even if they did have the right physiology, it would take some serious training to do it. Getting bigger muscles requires high-volume workouts (lots of sets and repetitions) and a pretty high intensity level as well.

Picking up a few weights here and there isn’t a recipe for building mass—it’s what you do and how you do it that really makes the difference. Remind your wife that weight training programs can always be tailored to specific goals, so if she doesn’t want to put on large amounts of muscle, that’s just fine. Generally speaking, a fullbody circuit with higher repetition ranges a few days per week would work well if she’s just looking to tone up or maintain her current level of muscle tissue. If she wants to get an individualized program based on her goals, look for a qualified personal trainer in your area.

Editor’s Note

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I am soooo glad itâ&#x20AC;&#x2122;s March. We are now approaching spring and am thrilled.

FebruaryI 2011 NoteI did manage work out quite a bit this last month and I hope you were able to do the same. I encourage you to get out there on those sunny days and get some exercise. With the winter being so much warmer than usual, I really keep the extra pounds at bay.

March is a great month that marks the thought of spring weather coming soon. The anticipation of biking, blading and morning walks gets me in a better mood as the winter winds down. March also marks my daughterâ&#x20AC;&#x2122;s fifth birthday. If time flies by this fast, I think it is important to slow down. We are a country that promotes This month I wanted to start things offKeeping with newhealthy and modern fast pace in everything we do. meanschanges. slowing Starting down with theand QRreleasing code. Getthe yourstress. cell phones out and the codeexercise on the Whether itâ&#x20AC;&#x2122;s scan meditation, front andorenjoy new updated If you donâ&#x20AC;&#x2122;t have the phone that even our an afternoon nap,website. itâ&#x20AC;&#x2122;s extremely important to destress and scans, nounwind. problem, just go to www.modernhealthandliving.com as ďŹ nd even more information healthy living.

Weâ&#x20AC;&#x2122;veabout put together another good issue for you. This issue is I am very that youâ&#x20AC;&#x2122;ve decided to joinItus this month.

Thisfind is our our pleased Get Ready for Spring edition. should help you theBIG best Health Awareness haveneeds. packedSWe so much up-to-date into place forissue. your We health at MHL likeinformation to keep things these pages that this issuebecause is just bursting withhealthcare health! Wedecisions have something for uncomplicated we know are almost men and never womeneasy. of allWe ages.strive We contact local health professionals every month to find articles that will answer whatever and are thankful that manyyou havemay contributed to this issue. are keenly health questions have. We would likeThey to thank all the aware ofgreat healthpeople concerns for this region (very important).

We stay in touch weâ&#x20AC;&#x2122;ve spoken to who have contributed to this issue with them so we theyalso canthank stay inyou, touch with you. Ifor think ďŹ nd something and our readers, all youâ&#x20AC;&#x2122;ll your suggestions and here thatcomments! can help you lead a healthier life. We hope that you share this special issue with friends and family, too.

Check out our April edition with our Spring andSummer Speaking of family, I try to keep mine active throughout these cold months. directories.

My children are taking a Tae Kwon Do class 4 times a week. I encourage you Stay healthy! to try to ďŹ nd something to keep your children active and social. Wheather its -Amanda Lewis gymnastics, dance, sport or just running around in circles, staying active keeps the body and mind healthy developing.

NIH-funded mouse studyand suggests protein may play critical To us adults with Super Bowl Sunday and myself hosting the monthly role in brain changes during adolescence Bunco get together this equals food, food and even more food. Itâ&#x20AC;&#x2122;s so important Est 1992 to keep ourself active, so it might be time to get that gym membership or start SHOWING walking the malls again. active!!!

UR SOULyou have a wonderful February The brain continues to grow andStay change longI YOhope after we are born, but starts to settle and will touch base again in March down and mature during our teen years. According to a new mouse study published THE -Amanda Lewis EENI molecule that helps trigger the process in Cell Reports, scientists have discoveredGRthe

STUDY IDENTIFIES PROTEIN IMPORTANT FOR BRAIN MATURATION

MHL

MODERN

MARCH 201 7 FREE PUB LICATION

HEALTH AN

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MARCH 2017 of brain maturation.

The study was funded by the National Institutes of Health.

EDITION A WAY TO LIV TURBULEN E IN THESE T TIMES

(page 17)

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â&#x20AC;&#x153;Even after birth, the brain continues to undergo tremendous change and this is a tightly regulated process,â&#x20AC;? said Timothy LaVaute, Ph.D., program director at the HEALTHY THAI NIHâ&#x20AC;&#x2122;s National Institute of Neurological Disorders and Stroke (NINDS).

FOODCHOI â&#x20AC;&#x153;Any misAT RESTAU CES RANTS EDITION long-term effects on the brain.â&#x20AC;? cues during February this time can2011 have devastating Brain cells talk to one another at synapses, the communication points between neurons. As they talk, neurons receive information at dendritic spines, which are mushroom-like protrusions sticking out from long extensions on the cell. After birth, as neurons are establishing connections, spines fluctuate in size but eventually stabilize to assume their final shape, a complex process that involves several different proteins.

Lewis Media Group Accordingpublishers to results from a group led by Anthony J. Koleske, Ph.D., professor at Amanda Lewis editor Yale University in design New Haven,Malberry Connecticut, Media the molecule that activates this process graphic Marlys Lewis is laminin Îą5, which belongs to a family publishers Lewis Media Groupof large secreted proteins that are important Kornowski for providing structure to Amanda whichJerry cells editor Lewis can attach.

Marlys Metzger travel editor graphic design Malberrycue Media â&#x20AC;&#x153;We have founder found an important for maturation, which is critical for optimizing Barry Lewis advertising Carpenter the number of synapses inAbigail the brain as well as their size and shape,â&#x20AC;? said Dr. Koleske. distribution manager Jerry Kornowski â&#x20AC;&#x153;It was thought were too large to play a role in brain synapses, but our travel editor that laminins Marlys Metzger data suggest laminin Îą5 are enough to activate this process.â&#x20AC;? founder that small pieces Barry of Lewis Dr. Koleske and his colleagues discovered that laminin Îą5 was found at synapses Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Maryâ&#x20AC;&#x2122;s, in the brainsFransician, of youngMilwaukee mice. Specifically, laminin Îą5 was produced by the neuron Wheaton Eye Care, Eye Care Specialists, Aurora, NorthShore Chiropracti c, on the endServices, of the synapse.

When Clinic, the team looked intoTherapy, the brains of young Natireceiving onal Pedorthic Lifesteps Wellness Advance Physical Elite Fitness and Racquet Club, Alexian Brothers Village, Transformati ons, NIH, Jensen Health and Energy, Foot Solumice that were missing laminin Îą5, the synapse appearance and number were comtions, Allergy and Asthma Centers, Lakeshore Medical, The Ommani Center, Interfaith Older Adult pletely normal. However, as the mice reached adolescence, the researchers observed Services, Laureate Group, Tudor Oaks, Luther Haven, Greensquare Center for the Healing Arts, a decrease synapseIntegrati number as well as a range sizes of dendritic spines, Camp indicatMidwestinAudiology ve Family Wellness Centerof Social Security OďŹ&#x192;ces, American Asing asociati lackon, of Home proper brainManor maturation andDrstabilization ofPediatrics synapticand connections.

Instead, Care, Tops, Zhou, Oak Creek MCFI 6000, email: info@lewismediagroup.com.

The lacking laminin also performed poorly on 414-659-6705 learning andormemory For animals information on adverti sing or Îą5 to submit articles call, fax or email 608-237tests,6000, compared to mice with normal levels of the protein. Together, these findings email: info@lewismediagroup.com.

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Thanksfor for reading MHL. suggest that ons laminin required the brain to function correctly. intendedon to replace or.diagnosis of activates your doctor.

We advise physician More is necessary to month identify laminin Îą5 asaway well aswhentheto MHL isresearch published the ďŹ rstthe of knowledge each Thewhat articles in this publicati on areseeing in no intended ever acontrol health problem arises requiring an expertâ&#x20AC;&#x2122;s replace the knowledge or diagnosis of We care. advise seeing aIn physician whenever health molecules that the timing ofyour the doctor. maturation process. addition, futureastudproblem arises requiring anthe expertâ&#x20AC;&#x2122;s care. is affected by various diseases. ies may help explain how process This work was supported by the NINDS (NS08966, NS090767) and the NIHâ&#x20AC;&#x2122;sSpecial Institute Thanks! To all local professionals that provide us with articlesDisorders containing new informaNational of the Deafness and Other Communicative (DC13791, tion and keeping all our readers informed of the latest in healthy living.

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LewisGroup Media Group | Malberry Media | www.modernhealthandliving.com Lewis Media | Malberry Media | www.modernhealthandliving.com HEALTHY LIVING

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JANUARY MARCH 2018 2017 MHL MHL 5

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.

MHL JANUARY 2018

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, FITNESS>>page 10

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

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

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

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

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

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

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

Medication may help improve mental function, mood, or behavior. For some, the drugs donepezil tacrine (Cognex), rivastigmine and galantamine Every winter, (Aricept), the number of seniors hospitalized spikes(Exelon), off the charts.

It’s hardly (Razadyne) are helpful to delay some of the symptoms of mild to moderate demensurprising when you consider a recent study of nurses in which 82 percent said that tia.

Memantine (Namenda), may be prescribed for treatment of moderate to severe winter is the peak season for hospitalization because of vulnerability to colds, the Alzheimer’s Disease.

Antidepressants, antianxiety, and as antipsychotics mayfalls be preflu, pneumonia and other respiratory infections, as well weather-related and scribed to treat depression, excessive anxiety, or hallucinations. 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 family’s role in the senior’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 doctors’ orders and not ignoring symptoms. You should also look through a senior’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 with Dr. Clevenger to develop The Five Ways to Prevent Senior Hospitalizations, a free booklet offering practical tips on how to make these five simple actions second nature for you and your senior. Additional resources are available online at www.preventseniorhospitalizations.com.

For more information on keeping your senior out of the hospital this winter, or to get your copy of The Five Ways to Prevent Senior Hospitalizations, contact Home Instead Senior Care of Milwaukee at 414882-5464.

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THIS WINTER, DON’T CHECK IN

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JANUARY 2018 MHL

ARE YOU AT RISK FOR VISION LOSS FROM GLAUCOMA? “Glaucoma is a leading cause of blindness, but vision loss may be preventable with prompt detection and treatment,”

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

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

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MHL JANUARY 2018

Michael Raciti, MD

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Milwaukee 633 W. Wisconsin Ave. 414-298-0099

By Cheryl L. Dejewski “Glaucoma is a leading cause of blindness, but vision loss may be preventable with prompt detection and treatment,” says Mark Freedman, MD, partner at Eye Care Specialists, one of the premier ophthalmology practices in the U.S. What is Glaucoma?

The front of your eye is filled with a fluid that supplies nutrients and maintains the eye’s shape. If the proper amount is unable to continually pump in and drain out, pressure builds up. “Glaucoma is a condition where the pressure in the eye is too high for the health of the optic nerve, which carries visual information from the retina to the brain. This pressure may be minimal, but if it persists, in certain people it reduces the blood supply to the optic nerve. Left undetected and/or untreated, glaucoma causes loss of side vision and later possibly all sight—permanently,” says Freedman.

Is Glaucoma Dangerous?

“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 to triple the risk of falling.

Does Glaucoma Have Symptoms?

No, usually not. Brett Rhode, MD, Head of Ophthalmology at a local major medical center, explains, “The most common type of glaucoma is painless and progresses so slowly that most people don’t notice symptoms for months or years—until significant permanent damage has already occurred. Glaucoma affects 3+ million Americans, and up to half don’t even know they have it. That’s why regular eye exams are vital for protecting vision. Adults over age 40 should have comprehensive eye exams that include a check for glaucoma every two years, especially if you have risk factors.” Rhode adds, “At our offices, that exam frequently includes a fast, painless OCT laser scan to catch glaucoma often before damage occurs.”

What Are the Risk Factors?

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

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

• ETHNICITY: Black people have a 6-8 times higher risk of going blind from glaucoma. Hispanics and Asians also have higher risk rates.

• OTHER FACTORS: Diabetes (doubles the risk), nearsightedness, steroid use, and having a previous eye injury.

Can Glaucoma Be Cured?

No. It can’t be cured and, untreated, it can cause permanent loss of vision.

Is Glaucoma Treatable?

Yes. Although glaucoma can’t be cured, treatment can usually halt further damage and vision loss. Daniel Ferguson, MD, a former engineer and leading local eye surgeon, notes, “The most common type of glaucoma is a lifelong condition that typically requires continual management with prescription eyedrops to lower pressure (by either decreasing fluid production or increasing outflow).”

“However, in cases when drops alone cannot control pressure, side effects are intolerable, multiple drops are needed, or instilling drops is difficult, laser treatment may be an alternative. SLT (which increases fluid drainage) and ECP (which decreases fluid production) take about 10 minutes to perform at our surgery center and are covered by Medicare and most insurances,” explains Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard and Johns Hopkins.

Are There Any New Treatments?

“In addition to prescription eyedrops and laser procedures, our team has been evaluating new Minimally Invasive Glaucoma Surgery (MIGS) procedures to lower eye pressure,” says Michael Raciti, MD, who practices at all three Eye Care Specialists’ offices. These include Ab-Interno Canaloplasty (which uses a micro-catheter to enlarge and flush like angioplasty) and iStent implantation (which creates a bypass) to improve outflow within the eye’s natural drainage canal system.”

MIGS and laser procedures are often successful at controlling glaucoma and reducing the need for drops. 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.

How Can I Protect Myself?

“Glaucoma sight loss is often preventable. But, you need to schedule regular eye exams in order to take advantage of the latest advances in diagnosis and treatment,” says David Scheidt, OD, optometrist and continuing education lecturer.

Free Booklets & Information Call 414-321-7035 for FREE booklets on glaucoma, diabetes, cataracts, or macular degeneration. If you don’t have an eye care specialist, you are invited to call Eye Care Specialists’ offices to schedule a comprehensive exam, which is typically covered by insurance. Learn more at: www.eyecarespecialists.net

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

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 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.

FITNESS<<page 6 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 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 – don’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 don’t let your lower back hyperextend. If you are unable to reach fully overhead, it’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 you’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

WE ARE PLEASED TO ANNOUNCE THE

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 don’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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WHAT TO EAT FOR A STRONGER IMMUNE SYSTEM

By DR. JOHN BERARDI The right foods can prevent you from getting sick and help you recover quicker if you do fall ill. Here’s how to build a strong immune system and help your body fight off the bad guys.

You got sneezed on in the subway. Coughed on in the coffee shop. Your colleagues keep coming to work when they should be calling in sick. And your kids are bringing home illnesses you never even heard of. How the heck are you supposed to stay healthy?

It might seem like seasonal illness is out of your control. And, yeah, sometimes, sick happens. But you have more power than you think.

Your immune system is an incredible thing. The bacteria in your gut is actually a powerful army willing to fight on your behalf, but only if you feed them properly.

And if you do get sick, certain foods can help you recover quicker. What you eat today can determine whether or not you get sick tomorrow.

Here’s how to build a strong immune system and help your body fight off the bad guys.

The immune system is your best line of defense.

OK, gang, it’s time to layer on the armor and bolster our defenses. (And I’m not just talking about scarves and winter coats, though those are probably good to have around too.) To stay healthy, energetic and sick-day-free, we have to strengthen our immune systems.

Here’s how the immune system works: Our body’s battle for immunity begins in the mouth. Bet you didn’t know that your saliva contains powerful antimicrobials like lysozyme, alpha-amylase and lactoferrin.

Any germs that sneak past those will confront our stomach’s hydrochloric acid.

Then, should they survive, they’ll go up against the proteins and chemical compounds in our digestive system that break down bad bacteria.

Finally, our own personal good bacterial population goes to work. They prevent bad bacteria from entering our bloodstream or taking root in our small intestine and colon. Those good bacteria are called probiotics. Think of them as an army against illness.

Feed your bacteria army.

The GI tract comprises over 70 percent of the immune system. That’s home to our good gut bacteria, which fight off a whole lot of yucky stuff.

If you want those bacteria to work for you, you’ve got to feed ‘em. They love to chow down on nutrient-dense, fiber-rich whole foods. But processed foods, fats and sugars? Not so much. That’s why a balanced whole-foods diet is your best insurance against all kinds of viruses and infections.

In other words, if your diet is lousy, you’ll get sick more often and stay sick for longer. Eating poorly while you’re sick will only make you sicker. Good nutrition, on the other hand, enables your body to deliver a swift roundhouse kick straight to those germy invaders.

Prebiotics and probiotics.

Want a ready-to-roll squadron of healthy bacteria? Here’s how to keep the soldiers well fed.

Prebiotics (aka bacteria food) help nourish our good microbial friends. Essentially, prebiotics are a form of semi-digestible fiber. You should get at least two to three servings of prebiotic-rich foods each day (more if you’re unhealthy and need extra support from your gut flora).

Some of the best whole-food sources of prebiotics are: * Vegetables: asparagus, garlic, Jerusalem artichokes, leeks and onions * Carbs: barley, beans, oats, quinoa, rye, wheat, potatoes and yams * Fruits: apples, bananas, berries, citrus fruits, kiwifruit * Fats: flaxseed and chia seeds You can also take a prebiotic supplement. Just remember, supplements are exactly that -- an addition to the real foods you’re eating, not a replacement for them.

Meanwhile, probiotics (the bacteria themselves) help us stay healthy and recover faster once we get sick.

If you’re healthy, aim for one to two servings of probiotic-rich foods each day (more if you are trying to prevent or alleviate a medical problem).

Some of the best whole-food sources of probiotics are:

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* Dairy: yogurt, cheese and kefir with live and active cultures * Fermented vegetables: pickles, sauerkraut, kimchi * Fermented soy: miso, tempeh * Miscellaneous: soy sauce, wine, kombucha You can also take a probiotic supplement to give your healthy gut bacteria an extra helping hand -- just check with your doctor first. Eating lots of prebiotics and probiotics will help you fight off viruses and bacterial infections. But even the healthiest diet can’t protect you from every invader. Sometimes we just get sick.

How to get un-sick.

We’ve been told a million times there’s no cure for the common cold. But is there a way to at least speed up recovery when we’re sick? As a matter of fact, there is.

Certain foods can help you kick that crummy feeling quicker. For example: * Garlic: It acts as an antibiotic and lessens the severity of colds and other infections. * Chicken soup: Yep, chicken soup actually works. It provides fluids and electrolytes and may contain anti-inflammatory properties that decrease cold symptoms.

You have to eat real chicken soup though -- the kind you make from simmering a chicken carcass -- not the kind from a can. * Green tea: It boosts the production of B cell antibodies, helping us rid ourselves of invading pathogens. * Honey: It has antibacterial and antimicrobial properties and helps suppress coughs. A few teaspoons in a cup of green tea are all you need. * Elderberries: These have antiviral properties and are loaded with phytonutrients.

Elderberry extract may reduce the duration of colds and other upper respiratory tract infections.

What about “feed a cold, starve a fever”?

Should we really fast while feverish? While there could be a degree of truth to the old saying, our bodies are complicated. Science hasn’t given us a firm, one-size-fitsall answer yet.

Here’s all you really need to know: Listen to your body. Our own appetite cues probably give us the clearest picture of what we should eat (or avoid eating) when we’re sick.

For example, very few of us want to eat when suffering from influenza or gastroenteritis. That’s because flu-like bugs and bacterial infections create inflammation that leads to appetite suppression. So, if your body’s telling you not to eat, you should probably listen.

What are you eating most of the time?

It’s cool to think about the power of specific foods, but if you really want to give your immune system a boost, consider how you eat most of the time. For example: * How much are you eating? Consistently over- or undereating could compromise how the immune system responds to invaders. If your diet is broken, it’s time to fix it. * What’s your fat intake like? Chowing down on an abundance of fats (especially saturated fats and omega-6 fatty acids) could harm your gut and compromise your immune system. On the other hand, a moderate intake of healthy fats, such as nuts, olive oil and avocados, can supply a good source of vitamin E, which may help minimize your risk of influenza and respiratory infections. * Hooked on sugar? Added sugars and high-glycemic-load diets may reduce white blood cell function and encourage inflammation, damaging your overall immune system. * Getting enough protein? On the other hand, dietary protein insufficiencies and/ or depletions in iron and zinc may lower overall immunity. In general, one palm-size portion of protein for women and two palm-size portions for men should be included at each meal. * Are you eating the rainbow? Lots of fruit and vegetables are needed to get the vitamins and minerals your immune system needs. That includes iron, zinc, magnesium, manganese, selenium, copper, folic acid and vitamins A, C, D, E, B6 and B12.

So, boys and girls, do what your mother told you and eat your veggies.

Remember: An overall, healthy balanced diet that supports your immune system is your best bet to avoid getting sick in the first place.

--John Readers -- How do you keep your immune system healthy? Do you take prebiotic or probiotic supplements? Do you have any tips to share about how to get over a cold quicker? Did you find this article informative? Leave a comment below and let us know.

Want some help finding the best diet for both when you’re sick and when you’re healthy? Download this free guide: Paleo, vegan, intermittent fasting … here’s how to choose the best diet for you.

John Berardi, Ph.D., is a founder of Precision Nutrition, the world’s largest online nutrition coaching company. He also sits on the health and performance advisory boards of Nike, Titleist and Equinox. In the past five years, Dr. Berardi and his team have personally helped more than 30,000 people improve their eating, lose weight and boost their health through their renowned Precision Nutrition Coaching program.

This piece originally appeared on LIVESTRONG.COM..

Dr. William Dunbar, President of Midwest College

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Ayurveda

Can Do For YOU! Ayurveda is the ancient, holistic healing system from India. Literally translated, Ayurveda means the â&#x20AC;&#x153;science of life or longevityâ&#x20AC;?. The 5,000 year old system helps you not only a long life, but more importantly a long, healthy life. What can it do for you?

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Â&#x2039;Â&#x2030;Â&#x160;Â&#x2013; Â&#x2018;Â&#x2C6; Â&#x201D;Â&#x192;Â&#x2026;Â&#x2021; Â?Â?Â&#x2021;Â&#x161; Â&#x2014;Â&#x2039;Â&#x17D;Â&#x2020;Â&#x2039;Â?Â&#x2030;ÇŚ Â&#x2021;Â&#x192;Â&#x17D;Â&#x2039;Â?Â&#x2030; Â&#x192;Â?Â&#x2020; Â&#x2020;Â&#x2014;Â&#x2026;Â&#x192;Â&#x2013;Â&#x2039;Â&#x2018;Â? Â&#x2021;Â?Â&#x2013;Â&#x2021;Â&#x201D;Ǥ ĆĄÂ&#x2021;Â&#x201D;Â&#x2039;Â?Â&#x2030; Â?Â&#x2021;Â&#x2122; Â&#x2021;Â&#x192;Â&#x17D;Â&#x2039;Â?Â&#x2030; Â?Â&#x2018;Â&#x2020;Â&#x192;Â&#x17D;Â&#x2039;Â&#x2013;Â&#x2039;Â&#x2021;Â&#x2022;ÇĄ Â&#x2026;Â&#x17D;Â&#x192;Â&#x2022;Â&#x2022;Â&#x2021;Â&#x2022; Â&#x192;Â?Â&#x2020; Â&#x2021;Â&#x2DC;Â&#x2021;Â?Â&#x2013;Â&#x2022;Ǥ Â&#x2018;Â&#x2014;Â&#x201D; Â?Â&#x2021;Â&#x2122; Â&#x201E;Â&#x2014;Â&#x2039;Â&#x17D;Â&#x2020;Â&#x2039;Â?Â&#x2030; Â&#x2018;ĆĄÂ&#x2021;Â&#x201D;Â&#x2022; Â&#x192; Â&#x2022;Â&#x2018;Â&#x2026;Â&#x2039;Â&#x192;Â&#x17D; Â&#x192;Â&#x201D;Â&#x2021;Â&#x192; Â&#x2C6;Â&#x2018;Â&#x201D; Â&#x2014;Â?Â&#x2020;Â&#x192;Â&#x203A;Â&#x2022; Â&#x2013;Â&#x2018;Â&#x2018;Ǩ

Provides natural, non-invasive solutions to address your pain and symptoms. Ayurveda is the oldest form of natural medicine and uses natural tools to create positive changes in your health and your life. As I said above, the painful and disrupting symptoms in the body and mind stem from deeper imbalances. And those imbalances are the result of choices you make on a daily balance which has led to an excess in one or more of the life forces in your body. The good news is that by adjusting those daily activities and habits, you restore balance. The natural treatment modalities Ayurveda uses include diet, herbs, colors, aromas, exercise and yoga, mind and breathing exercises, mantras, massage oils, therapeutic treatments, and lifestyle modifications. No side effects, no long-term drugs, no invasive procedures.

three

Teaches you how to age with ease so you can avoid chronic health conditions and instead enjoy optimal health. Today more than 1 out of 2 Americans has at least one diagnosed chronic health condition such high blood pressure, diabetes, heart conditions, depression, fibromyalgia, adrenal fatigue, Alzheimerâ&#x20AC;&#x2122;s disease or cognitive deterioration, and many others. These chronic conditions generally cannot be prevented by vaccines or cured by medication, nor do they just disappear. In fact, it is health damaging behaviors that are the major contributors to the leading chronic diseases. In other words, how you live makes the biggest difference. Through Ayurvedaâ&#x20AC;&#x2122;s unique energetic model, you learn how your internal biochemistry is affected by the external factors in life such as different foods, home and work environments, emotions, seasons, and stages of life. This means that not only are you able to resolve current symptoms and illnesses, but you can develop the knowledge to prevent future conditions and symptoms. Having this structure and knowledge allows you to age in a healthy, balanced manner.

four

Gives you an individual treatment to address your unique needs. Each person is unique and so are the ways that an illness or condition can present itself.

Unlike traditional approaches which often treat different individuals within the same disease with basically the same approach, Ayurveda sees and treats you as an individual. No one-size-fits-all plans. Instead you receive a tailored solution to meet your specific issues, paced to suit your time frame.

five

Empowers you in health. You are on the front line of your health. It is what YOU do 24 hours a day, 7 days a week that makes a difference. I know how frustrating it is be working to be healthy and feel like youâ&#x20AC;&#x2122;re not getting there because you donâ&#x20AC;&#x2122;t have the right tools or information. Ayurveda, recognized as the oldest healing system, has time tested principles and treatments. You do not have to worry about constantly changing messages on food, exercise or health that leave you feeling more confused. Instead, you can trust in the results that have been effectively shown and lived throughout the centuries all over the world. Along with supporting your current conditions, Ayurveda teaches you how to live in health in a structured, step-bystep, empowering way â&#x20AC;&#x201C; giving you the skills, knowledge and confidence to live in health.

Learn more about Ayurveda at www.ayurvedawellness.org or contact Jamie Durner of Ayurveda Wellness with questions or to schedule a complimentary 15 minute consultation at jdurner@wi.rr.com. Š2012, Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator 14 MHL JANUARY 2018

Redefining Health

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SHINING OUR LIGHT IN THE DARKNESS; THE UPSIDE OF THE #METOO MOVEMENT (1)

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By Kalpana (Rose) M. Kumar. MD No one can deny that there is a large societal â&#x20AC;&#x2DC;upchuckâ&#x20AC;&#x2122; going on. Our shadow material has reached its tipping point and our individual and collective psyches can no longer contain it. Is this because the patriarchal shadow is amplified by our so called political leaders?

Is it because of their unabashed expression of misogyny and disdain for the Earth, the environment and the Feminine Principle? We cannot deny the precision of the timing and truth telling of women (and men) who have been assaulted and harassed. We can only hold our secrets inside for so long. Eventually they need to be spoken, to prevent the concretion of disease in the psyche and body, when held inside for too long.

I have always had a problem with society normalizing sexual misconduct. In fact, this has been a theme for me personally. I seized the opportunity to fight for womenâ&#x20AC;&#x2122;s equality in a health care system, was abandoned for not normalizing and adapting to the status quo, and have also been the victim of sexual assault. I too have held these secrets due to the absence of safe space to release them. I have tried to express them in many ways to many people, but to little avail. The only way I have somewhat effectively found healing is to help others who have also been disempowered and assaulted, to hold space for them to find their voices and reclaim their power, as a way to prevent both myself and them from getting sick.

Sexual assault is only too common in our society. 1 in 3 (2) women are subjected to assault. Our society does not have a container to protect, support or empower those who have been raped or assaulted. Consequently, we have to bear these wounds alone. For women (and men) whose boundaries are violated, not speaking of this and not having a safe space to emote feels like being trapped in solitary confinement.

This is the worst form of punishment. When left here alone, parts of the psyche begin to die off, and these dead zones (3) spread like cracks traveling through glass and shut down healthy parts of the psyche that nurture and facilitate creativity, joy, and the animating principle that offers vitality and meaning to our life force.

This occurs as the result of adaptations we are conditioned to endure and live from.

Adapting to our environment is an imperative that keeps us alive. It is associated with the fight-and-flight response, which certainly insures survival. But adaptations to being mistreated or assaulted occur due to the absence of safe space for a victim to express their shaming secrets. If, when the secrets are revealed, they are met with denial, discomfort and silence, the victim will have no choice but to adapt to what they experienced. In fact, many project pathologies onto the victims of these crimes.

An example of this is when the subject is changed as the victim attempts to tell their story. Denial is common from family members who remark that the victim may be exaggerating or confabulating their experience; this places them on the defensive. A common expectation is they will â&#x20AC;&#x2DC;get overâ&#x20AC;&#x2122; what happened to maintain the status quo and normalize the closed system (4) of family dynamics. Many just look the other way, participating in the normalization of violence which is then perpetuated with continued unhealthy adaptation.

A core context that Dr. Jung explored was one of bringing oneâ&#x20AC;&#x2122;s shadow to con#METOO>>page17

JANUARY 2018 MHL 15

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MARCH 2017MARCH MHL 152017 MHL 15 MARCH 2017 MHL 15 16 MHL JANUARY 2018MARCH 2017 MHL 15 MARCH 2017 MHL 15 MARCH 2017MARCH MHL 152017 MHL 15 MARCH MARCH 2017 MHL 15 2017 MHL 15

#METOO<<page15 sciousness, (5) what can also be termed as ‘shedding light in the darkness’. Without cleaning up our closets and telling our secrets, no real transformation can occur.

Without transformation, there can be no hope for healing, liberation or restoration of health. When experiences and violations steep inside the psyche for too long, they gather energy in the shadow and begin to choke off a sense of meaning. Feeling function is impacted and the predatory parts of the the psyche grow larger.

In one way, I am relieved that we have arrived at a time where the truth is beginning to rise up, and the need for authenticity is replacing adaptation. The authentic self sooner or later will begin to stir in the personal and collective psyche and the Feminine Principle (6) will claim Her rightful place in the world. This process is currently underway. A #MeToo Movemen cleansing and clearing is occurring which can only be done through honoring the truth of our experiences. Our culture must transform to one that stops normalizing the status quo. We must value what is authentic rather than illusory, balanced rather than patriarchal, respectful rather than misogynistic, truthful rather than secretive, and open rather than closed. In medicine we know that when an infection festers, it can become gangrenous and life threatening. It needs to be lanced and drained to prevent this for the body to heal. This principle also applies to the psyche.

This is the first healthy step towards transformation.

As these stories of began to break, my own wounds began to stir. As a person who is deeply committed to attending to my inner life, even I am experiencing renewed pain as the collective truth telling is releasing trapped shame and the truth of my own experience that has not seen the light of day for years. Yes, #MeToo (7).

As I break the cultural barriers of remaining silenced, keeping secrets, being conditioned to adapt rather than speaking the truth, I find myself emerging as a member of a tribe of truth tellers who are rising up with the knowing that it is finally time to heal.

I am hopeful that society will hold an authentic and safe space for those of us in need of it so we can end the cycle of unhealthy adaptation and normalization of abuse. Instead, we will speak our truth with the hope and intention for transforming our personal and the collective shadow.

I am hopeful that this is the beginning of our reclamation of the Feminine Principle, much needed in our world right now to restore health and balance.

May 2018 be the year we begin our return to authenticity, truth and transformation, thus creating a healthier and more connected society.

Amen ©Jan2018 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. Website: www.ommanicenter. com Author of Becoming Real: Reclaiming Your Health in Midlife. 2011, 2014 Medial Press Links: 1)http://www.washingtonexaminer.com/the-metoo-movement-isnt-as-simple-asyou-think/article/2644186 2)http://www.cnn.com/2013/06/20/health/global-violence-women/index.html 3 ) h t t p s : / / w w w. a m a z o n . c o m / Wo m e n - W h o - R u n - Wo l v e s - A r c h e t y p e / dp/0345409876 4)http://web.pdx.edu/~cbcm/CFS410U/FamilySystemsTheory.pdf 5)https://academyofideas.com/2015/12/carl-jung-and-the-shadow-the-hiddenpower-of-our-dark-side/ 6)https://ommanicenter.com/becoming-real/ 7)https://www.washingtonpost.com/news/the-fix/wp/2017/12/07/the-marginalized-voices-of-the-metoo-movement/?utm_term=.4c77ae3994cb

JANUARY 2018 MHL 17

ENJOYING A NIGHT ON THE TOWN WITH HEARING LOSS JANUARY SPECIAL!!!

THRU January 30, 2017

With a little bit of planning, you can enjoy an evening out on the town with your loved ones no matter your preferred activity.

If youâ&#x20AC;&#x2122;re planning a night out on the town, there are a variety of activities to choose from with many venues offering hearing-friendly accommodations. Here are some tips for selecting the perfect night out for you!

Research your options Start by making a plan. Contact venues ahead of time and inquire about the types of listening devices or captioning devices offered to guests with hearing loss.

You might need to make reservations in advance for certain seats or accommodations, so be sure to inquire about this during the conversation.

Selecting a venue and hearing-loss-friendly accommodation For a hearing-loss-friendly night out, consider one of the following options: Museums: Whether itâ&#x20AC;&#x2122;s art or history, a museum in your community is a great choice for a night of fun and knowledge. Museums are also typically quieter and often supply assistive listening devices for guests with hearing loss. Contact the venue to see if it offers induction loop hearing systems, or other devices, such as headsets or neckloops. Some may even have printed materials to accompany guided tours.

Live theater: The theater community at large makes an effort to ensure that its performances are available to a wide audience, including those with hearing loss.

Theaters that seat more than 50 people are required to provide some form of hearing assistance, such as a handheld captioning devices, infrared hearing systems or stage-mounted caption displays. Contact the venue ahead of time to see what accommodations are available and to see if you need to make a reservation. If you are considering a show at a smaller venue, you may want to confirm that some form of assistance is available before buying your ticket.

Concerts: If you plan to attend a concert or other loud performance, plan ahead and bring ear plugs that will protect your hearing while still allowing you to enjoy the sound. For a less noisy concert, such as a symphony performance, you will likely find assistive listening devices similar to those offered at live theater shows. Call ahead to reserve one for yourself.

Movie theaters: Many movie theaters offer a variety of options to help those with hearing loss enjoy the film, including handheld captioning devices and assistive listening devices. Some venues also offer captioned viewings. Captioned showings can be limited, so be sure to call ahead and make sure the time works for you.

Sporting events: From football stadiums to hockey arenas, many sporting venues have handheld captioning devices available for patrons. Others have stadiummounted caption displays or headphones that receive audio information.

With a little bit of planning, you can enjoy an evening out on the town with your loved ones no matter your preferred activity.

For more information visit captel.com.

18 MHL DECEMBER 2017

It’s Your Call!

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CapTel Captioned Telephone is designed exclusively for individuals with hearing loss and is funded and regulated by the FCC JANUARY 2018 MHL 19

CHILDRENS HEALTH AND WELLNESS

Kids deserve the best.

That includes your primary care pediatrician.

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.

Oak Creek Pediatrics (414) 764-5726 8375 S. Howell Ave. Same-day appointments available Accepting new patients

Visit oakcreekpediatrics.com

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20 MHL JANUARY 2018

Real People.

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Meditation &Yoga The term meditation refers to a group of techniques, most of which started in Eastern religious or spiritual traditions.

These techniques have been used by many different cultures throughout the world for thousands of years. Today, many people use meditation outside of its traditional religious or cultural settings, for health and wellness purposes.

In meditation, a person learns to focus his attention and suspend the stream of thoughts that normally occupy the mind.

This practice is believed to result in a state of greater physical relaxation, mental calmness, and psychological balance.

Practicing meditation can change how a person relates to the flow of emotions and thoughts in the mind.

Most types of meditation have four elements in common: â&#x20AC;˘ A quiet location. Many meditators prefer a quiet place with as few distractions as possible. This can be particularly helpful for beginners. People who have been practicing meditation for a longer period of time sometimes develop the ability to meditate in public places, like waiting rooms or buses. â&#x20AC;˘ A specific, comfortable posture.

Depending on the type being practiced, meditation can be done while sitting, lying down, standing, walking, or in other positions. â&#x20AC;˘ A focus of attention. Focusing oneâ&#x20AC;&#x2122;s attention is usually a part of meditation.

For example, the meditator may focus on a mantra (a specially chosen word or set of words), an object, or the breath. â&#x20AC;˘ An open attitude. Having an open attitude during meditation means letting distractions come and go naturally without stopping to think about them.

When distracting or wandering thoughts occur, they are not suppressed; instead, the meditator gently brings attention back to the focus. In some types of meditation, the meditator learns to observe the rising and falling of thoughts and emotions as they spontaneously occur.

Meditation for Health Purposes Meditation used as CAM is a type of (one of the four domains, or areas of knowledge, in CAM). Generally, mindbody medicine focuses on: â&#x20AC;˘ The interactions among the brain, the rest of the body, the mind, and behavior

â&#x20AC;˘ The ways in which emotional, mental, social, spiritual, and behavioral factors can directly affect health People use meditation for various health problems, such as: â&#x20AC;˘ Anxiety â&#x20AC;˘ Pain â&#x20AC;˘ Depression â&#x20AC;˘ Mood and self-esteem problems â&#x20AC;˘ Stress â&#x20AC;˘ Insomnia â&#x20AC;˘ Physical or emotional symptoms that may be associated with chronic illnesses and their treatment, such as: * Cardiovascular (heart) disease * HIV/AIDS * Cancer Meditation is also used for overall wellness.

Yoga is a mind-body practice in complementary and alternative medicineA group of diverse medical and health care systems, practices, and products that are not presently considered to be part of conventional medicine. Complementary medicine is used together with conventional medicine, and alternative medicine is used in place of conventional medicine. (CAM) with origins in ancient Indian philosophy. The various styles of yoga that people use for health purposes typically combine physical postures, breathing techniques, and meditationA conscious mental process using certain techniquesâ&#x20AC;&#x201D;such as focusing attention or maintaining a specific postureâ&#x20AC;&#x201D;to suspend the stream of thoughts and relax the body and mind. or relaxation. This Backgrounder provides a general overview of yoga and suggests sources for more information.

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

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

Research is under way to find out more about yogaâ&#x20AC;&#x2122;s effects, and the diseases and conditions for which it may be most helpful.

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Children’s

BEHAVIORAL HEALTH CLINIC

One in every five children in the United States is living with a behavioral or emotional health condition, according to a 2010 study by the National Academy of Sciences. Although that statistic is alarming, children’s behavioral health issues are treatable, especially when identified early, said Gary Kendziorski, Ph.D., a clinical psychologist with the Milwaukee Center for Independence and its affiliate, Transitional Living Services, Inc. “Even very young children, especially those who have experienced trauma and environmental stress, can exhibit symptoms of behavioral and emotional health disorders,” Kendziorski said.

Whether the child has a serious behavioral health problem or he is responding to a particularly challenging situation, symptoms need to be addressed as quickly as possible. Those symptoms may include: • Acting out in school • Inability cope with routine activities and daily challenges • Constant complaints about physical problems • Changes in eating or sleeping habits • Persistent nightmares • Loss of friends and increasing isolation

• A tendency to defy authority • Stealing or damaging physical property • Frequent angry outbursts and temper tantrums • Dramatic changes in academic performance • Excessive anxiety • Hyperactivity

When symptoms go untreated, they can interfere with a child’s ability to learn, damage self-esteem and negatively affect relationships within the family, at school and in the community. Kendziorski said the earlier the issue is addressed, the better the opportunity for the child to recover and move on to a healthy and productive future. Often, however, parents may not know how to begin to get help for their children.

Kendziorski advised that parents talk to their pediatrician about any concerns regarding the behavior of a very young child. If the child is in school, parents can talk to a teacher to share concerns and identify resources that are available in the community.

“Usually, a useful next step is to call the insurance company and find out what providers are available,” Kendziorski said.

To begin treatment, the psychologist will collect some information from the parents and from the child, he said. A standardized evaluation may be used as well. The psychologist will analyze the information and sit down with parents to discuss the child’s strengths, needs and goals and to work together on developing a treatment plan.

“That could include individual treatment for the child and family therapy as well as consultation with the child’s school and collaboration with medical providers and any other community agencies that might be helping the child,” Kendziorski said.

Treatment is reviewed with the family on a regular basis, with the first review usually scheduled for about three months after treatment has begun. Measures of successful treatment include a decrease in behavior problems or emotional distress and an increase in coping skills and overall functioning as a child, Kendziorski said.

Dr. Gary Kendziorski is a clinical psychologist with MCFI Children’s Behavioral Health Resources, which provides behavioral health assessments for children up to age 12, individualized behavioral health treatment plans, confidential therapy and counseling services and professional consultation services for charter, choice and public schools.

For more information, call (414) 937-2030.

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 22 MHL DECEMBER 2017

for i ndependenCe

The Zoological Society of Milwaukee Presents

Day and Family Camps

at the Milwaukee County Zoo for infants to age 14

Choose from 34 different camps that include:

camp

ADDED BENEFIT – SUMMER LEARNING Summer is quickly approaching, and over ten million of the nation’s children are preparing for the experience of a lifetime—camp. Yes, it’s true that camp provides children with opportunities to develop authentic relationships and life-skills such as leadership, teamwork, and problem-solving skills, but there is more!. According to the National Summer Learning Association (NSLA) and research conducted by Johns Hopkins sociology professor Karl Alexander, intentional summer programs, like camp, help stem summer learning loss – providing experiences that challenge children, develop talents, keep them engaged, and expand horizons.

Almost all children experience some degree of learning loss in the summer. And, according to an NSLA report, parents consistently cite summer as the most difficult time to ensure their children have productive things to do. Camp satisfies both of these concerns – providing endless activities and social interaction opportunities, and offering educational opportunities in nature’s classroom.

American Camp Association® (ACA) CEO Peg Smith said, “There are thousands of summer camps across this country, and each one of them is a piece of the solution to summer learning loss. Children stay engaged and continue learning at camp.”

To succeed in school and life, children and young adults need ongoing opportunities to learn and practice essential skills. This is especially true during the summer months. As one of the leaders in youth development and experiential education, ACA is pleased to partner with NSLA to share resources and information about the positive benefits of summer learning and enrichment for children and youth.

Camps and schools have worked together for many years to develop quality programming for students and campers. According to ACA’s recent survey on CampSchool partnerships: Fifty-eight percent of responding camps said they partner with schools either directly or indirectly.

Approximately 43 percent of responding camps said that they partnered with schools primarily to keep children engaged throughout the year.

Targeted programs include teamwork, social skills, and problem solving.

Contact Public Relations at 765.349.3317

• activities in the Zoo • topic-related learning projects • science experiments • age-appropriate games • tons of summer FUN!

Register soon; sessions fill quickly!

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SENIOR HEALTH AND LIVING

24 MHL DECEMBER 2017

Helping people remain safe in their homes by providing: 

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DETERMINING WHAT TYPE OF IS BEST

Senior Housing

After reviewing the types of residential care, it’s time to evaluate which is the right senior community that will fit your needs and goals. Here are some key issues to think over: Temporary versus long term care: An older person may go to a nursing home for rehab following a health concern, then return home. In other circumstances, a senior’s may need to plan on moving into a living situration that is likely to remain the same for the many years to come.

Independent: Can a senior live by themself anymore and even if, do they want to? Would moving into a community that provides a bit more help be more nuturing to their needs or wants.

Personal Care Needs: What kind and how much personal needs does a senior have. Evaluating needs to help determine the right senior communty. You can find questionaires online to help match your care needs This can help seniors make a wise decision on choosing senior housing.

Medical Needs: If a senior has a serious medical issue where they need ongoing services of doctors or other medical professionals,independent or assisited living may not be suitable for your needs.

Costs: Learn about the financial aspects of senior housing to determine what options are affordable for you. Contact several senior communities to schedule a walk-through. Evaluate each senior communities that may seem to be suitable to all your needs.

Make a checklist to help determine which senior housing facility works best for you.

Seniors should seek professionals who are experts in senior housing issues.

They can help with all phases of this process: identifying goals and values, assessing needs, determining what is affordable, and suggesting appropriate facilities.

It is important for a senior to have a well thought out plan to making the next big move in their life. Keeping a positive attitude throughtout the process will help make the desicion easier.

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Independent Living As a resident in an independent setting, you will have freedom. You won’t be classified as some one needing assistance, and you can rely on your local medical infrastructure to provide you with support.

Senior Apartments Senior apartments are a good choice for older adults that can take care of themselves. Usually, these apartments are developed like standard apartments, but differ in that they have an age-restriction.

Low Income Housing If you earn a low income and want to live out your retirement in a house, there is a way to do so. The US government often classifies these as elderly housing and the Department of Housing and Urban Development has several programs designed to make them more affordable.

Assisted Living Numerous kinds of housing-with-services for people who do not have severe medical problems but who need help with personal care such as bathing, dressing, grooming or meal preparation.

Nursing Homes (Skilled Nursing Facilities) Facilities with 24-hour medical care available, including short-term rehabilitation (physical therapy) as well as long-term care for people with chronic ailments or disabilities that require daily attention of RN’s in addition to help with personal care such as bathing or dressing or getting around.

DECEMBER 2017 MHL 25

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azuramemory.com 26 MHL JANUARY 2018

ALZHEIMER’S SEMIPOSTAL FUNDRAISING STAMP DEDICATED Postmaster General Megan J. Brennan dedicated a stamp today to fund research to help find a cure for one of the top 10 leading causes of death — Alzheimer’s.

Alzheimer’s first class stamp; older woman, with someone’s hand on her shoulder.

The first-day-of-issue dedication ceremony for the Alzheimer’s Semipostal Fundraising stamp took place at Johns Hopkins Bayview Medical Center in Baltimore.

Please share the news on social media using the hashtag #AlzheimersStamp.

The price of the stamp includes the First-Class Mail single-piece postage rate in effect at the time of purchase plus an amount to fund Alzheimer’s research. By law, revenue from sales of the Alzheimer’s Semipostal stamp — minus the postage paid and the reimbursement of reasonable costs incurred by the Postal Service — will be distributed to the National Institutes of Health, which is part of the U.S. Department of Health and Human Services.

“The Postal Service is proud to issue this stamp today to help raise public awareness of Alzheimer’s,” said Brennan. “Proceeds from its sale will help support urgently needed medical research into this incredibly debilitating disease.”

Joining Brennan in the ceremony were National Institute of Health Deputy Director of the National Institute on Aging Dr. Marie A. Bernard and Johns Hopkins Bayview Medical Center President Dr. Richard Bennett. Johns Hopkins Bayview Medical Center Memory and Alzheimer’s Treatment Center Director Dr. Constantine Lyketsos served as master of ceremonies.

“We’re in a new age of Alzheimer’s research with a number of efforts underway,” said Bernard. “NIA is working to identify new genes that affect Alzheimer’s disease and their role as risk factors or protective factors, to explore imaging techniques and ways to detect development of the disease well before symptoms appear, to develop and test new therapies, and to test and implement new approaches to providing care and supporting caregivers. The new semipostal stamp will both raise awareness of Alzheimer’s research and care, as well as contribute to the search for effective ways to prevent and treat this heart-breaking disease.”

“Johns Hopkins Bayview has a long history of geriatric care and research,” said Bennett. “We are honored to host the dedication of the United States Postal Service’s Alzheimer’s Semipostal stamp. Proceeds from the sale of this beautiful stamp will benefit the next generation of research at the National Institutes of Health. We hope this research will lead to new answers for our patients and their families who live with the everyday realities of Alzheimer’s disease.”

Also attending was Kathy Siggins of Mount Airy, MD, who followed the discretionary semipostal program criteria for submitting the stamp suggestion. Siggins’ husband succumbed to the disease in 1999.

The artwork is an illustration that first appeared on the 2008 42-cent Alzheimer’s Awareness stamp. It shows an older woman in profile with a hand on her shoulder, the suggestion of sunlight behind her, and clouds in front of and below her. On the 2008 stamp, she was facing left; the artwork for this stamp shows her facing right to help differentiate between the two stamps. Stamp artist Matt Mahurin of Topanga Canyon, CA, worked under the direction of art director Ethel Kessler of Bethesda, MD. A Heart-Breaking Disease Affecting Millions of Individuals and Caregivers According to the Centers for Disease Control, Alzheimer’s is one of the top 10 leading causes of death in the United States. It destroys the minds of those affected by it and poses challenges for family members and caregivers. It is the most common form of dementia, but is not a normal part of aging.

The disease is named after Alois Alzheimer, the German physician who in 1906 discovered and described two hallmark signs of the disease in the brain — clumps of amyloid protein fragments and tangles of tau protein fibers — and linked them to observable symptoms.

Symptoms can include: loss of memory; problems with speech and language; inability to perform familiar daily tasks; trouble interpreting visual images, spatial relationships, and other sensory infor\ mation; and STAMP>>page 29 DECEMBER 2017 MHL 27

AGE-RELATED CHANGES IN MEMORY Forgetfulness can be a normal part of aging. As people get older, changes occur in all parts of the body, including the brain. As a result, some people may notice that it takes longer to learn new things, they don’t remember information as well as they did, or they lose things like their glasses. These usually are signs of mild forgetfulness, not serious memory problems.

Some older adults also find that they don’t do as well as younger people on complex memory or learning tests. Scientists have found, though, that given enough time, healthy older people can do as well as younger people do on these tests. In

28 MHL DECEMBER 2017

fact, as they age, healthy adults usually improve in areas of mental ability such as vocabulary.

Other Causes Of Memory Loss Some memory problems are related to health issues that may be treatable. For example, medication side effects, vitamin B12 deficiency, chronic alcoholism, tumors or infections in the brain, or blood clots in the brain can cause memory loss or possibly dementia (see more on dementia, below). Some thyroid, kidney, or liver disorders also can lead to memory loss. A doctor should treat serious medical conditions like these as soon as possible.

Emotional problems, such as stress, anxiety, or depression, can make a person more forgetful and can be mistaken for dementia. For instance, someone who has recently retired or who is coping with the death of a spouse, relative, or friend may feel sad, lonely, worried, or bored. Trying to deal with these life changes leaves some people confused or forgetful.

The confusion and forgetfulness caused by emotions usually are temporary and go away when the feelings fade. The emotional problems can be eased by supportive friends and family, but if these feelings last for a long time, it is important to get help from a doctor or counselor. Treatment may include counseling, medication, or both.

More Serious Memory Problems For some older people, memory problems are a sign of a serious problem, such as mild cognitive impairment or dementia. People who are worried about memory problems should see a doctor. The doctor might conduct or order a thorough physical and mental health evaluation to reach a diagnosis. Often, these evaluations are conducted by a neurologist, a physician who specializes in problems related to the brain and central nervous system.

A complete medical exam for memory loss should review the person’s medical history, including the use of prescription and over-the-counter medicines, diet, past medical problems, and general health. A correct diagnosis depends on accurate details, so in addition to talking with the patient, the doctor might ask a family member, caregiver, or close friend for information.

Blood and urine tests can help the doctor find the cause of the memory problems or dementia. The doctor also might do tests for memory loss and test the person’s problem-solving and language abilities. A computed tomography (CT) or magnetic resonance imaging (MRI) brain scan may help rule out some causes of the memory problems.

Amnestic Mild Cognitive Impairment (MCI). Some people with memory prob-

lems have a condition called amnestic mild cognitive impairment, or amnestic MCI. People with this condition have more memory problems than normal for people their age, but their symptoms are not as severe as those of Alzheimerâ&#x20AC;&#x2122;s disease, and they are able to carry out their normal daily activities.

Signs of MCI include misplacing things often, forgetting to go to important events and appointments, and having trouble coming up with desired words. Family and friends may notice memory lapses, and the person with MCI may worry about losing his or her memory. These worries may prompt the person to see a doctor for diagnosis.

Researchers have found that more people with MCI than those without it go on to develop Alzheimerâ&#x20AC;&#x2122;s within a certain timeframe. However, not everyone who has MCI develops AD. Studies are underway to learn why some people with MCI progress to AD and others do not.

There currently is no standard treatment for MCI. Typically, the doctor will regularly monitor and test a person diagnosed with MCI to detect any changes in memory and thinking skills over time. There are no medications approved for use for MCI. Dementia. Dementia is the loss of thinking, memory, and reasoning skills to such an extent that it seriously affects a personâ&#x20AC;&#x2122;s ability to carry out daily activities. Dementia is not a disease itself but a group of symptoms caused by certain diseases or conditions such as Alzheimerâ&#x20AC;&#x2122;s. People with dementia lose their mental abilities at different rates.

Symptoms may include: Being unable to remember things Asking the same question or repeating the same story over and over Becoming lost in familiar places Being unable to follow directions Getting disoriented about time, people, and places Neglecting personal safety, hygiene, and nutrition Two of the most common forms of dementia in older people are Alzheimerâ&#x20AC;&#x2122;s disease and vascular dementia. These types of dementia cannot be cured at present.

In Alzheimerâ&#x20AC;&#x2122;s disease, changes to nerve cells in certain parts of the brain result in the death of a large number of cells. Symptoms of Alzheimerâ&#x20AC;&#x2122;s begin slowly and worsen steadily as damage to nerve cells spreads throughout the brain. As time goes by, forgetfulness gives way to serious problems with thinking, judgment, recognizing family and friends, and the ability to perform daily activities like driving a car or handling money. Eventually, the person needs total care.

In vascular dementia, a series of strokes or changes in the brainâ&#x20AC;&#x2122;s blood supply leads to the death of brain tissue. Symptoms of vascular dementia can vary but usually begin suddenly, depending on where in the brain the strokes occurred and how severe they were. The personâ&#x20AC;&#x2122;s memory, language, reasoning, and coordination may be affected. Mood and personality changes are common as well.

Itâ&#x20AC;&#x2122;s not possible to reverse damage already caused by a stroke, so itâ&#x20AC;&#x2122;s very important to get medical care right away if someone has signs of a stroke. Itâ&#x20AC;&#x2122;s also important to take steps to prevent further strokes, which worsen vascular dementia symptoms. Some people have both Alzheimerâ&#x20AC;&#x2122;s and vascular dementia.

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Independent, Assisted Living and Memory Care Communities

STAMP>>page 29 changes in personality and behavior such as depression, apathy and agitation.

While there is not yet a cure for Alzheimerâ&#x20AC;&#x2122;s or a way to prevent it, public support has intensified the search for ways to treat its symptoms, slow its progression, and care for those who live with the disease. In 2012, the U.S. Department of Health and Human Services released a â&#x20AC;&#x153;National Plan to Address Alzheimerâ&#x20AC;&#x2122;s Diseaseâ&#x20AC;? that addresses the many challenges faced by patients, researchers and caregivers. The plan offered a coordinated effort to prevent and effectively treat the disease by the year 2025 and called for improvements in clinical and long-term care.

According to the Alzheimerâ&#x20AC;&#x2122;s Association, more than 5.3 million Americans age 65 and older are estimated to have Alzheimerâ&#x20AC;&#x2122;s disease, a number predicted to rise as the population ages. Net proceeds from this stamp will be distributed to the U.S. Department of Health and Human Services, all part of a national effort to find ways to prevent, treat, and someday stop this disease.

The Semipostal Authorization Act, Pub. L. 106â&#x20AC;&#x201C;253, grants the Postal Service discretionary authority to issue and sell semipostal fundraising stamps to advance such causes as it considers to be â&#x20AC;&#x2DC;â&#x20AC;&#x2122;in the national public interest and appropriate.â&#x20AC;&#x2122;â&#x20AC;&#x2122; Under the program, the Postal Service intends to issue five semipostal fundraising stamps over a 10-year period, with each stamp to be sold for no more than two years. The Alzheimerâ&#x20AC;&#x2122;s Semipostal stamp is the first and will be followed by a Post-Traumatic Stress Disorder (PTSD) semipostal stamp to be issued in 2019. The next three discretionary semipostal stamps have not yet been determined.

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DECEMBER 2017 MHL 29

“SUPERAGERS” SHOW POSSIBLE NEW LINK BETWEEN SOCIAL ENGAGEMENT, COGNITIVE HEALTH Scientific evidence about the importance of remaining socially engaged as we age continues to grow. Participating in social activities, such as visiting friends, volunteering, and getting out for events and trips, has been associated with better cognitive function, while low social engagement in late life has been associated with an increased risk of dementia (Krueger, 2009; Saczynski, 2006). Other research has shown that support from a spouse/partner and friends alleviates loneliness and improves well-being in older adults. Recent findings from Dr. Emily Rogalski and colleagues at Northwestern University studying cognitive “SuperAgers” add more evidence about the importance of positive social relationships (Maher, 2017).

Who are cognitive SuperAgers?

3 men sitting together on a bench and laughingNorthwestern’s A premiere community based residential SuperAgers cohort is made up of people age 80 and older whose facility, offers three locations in eastern episodic memory (memories of past personal events) is comparable to people 25 to 30 years younger (age 50-65). Over the seven years Wisconsin - two homes in Germantown the research team has followed this group, their episodic memory and one in Port Washington. Our mission is test scores have not declined significantly, indicating remarkably to create a tranquil, nurturing home resilient memory. What factors contribute to their elite perforand loving surrogate family that encourages mance? the individual in all aspects of daily life In looking at the brains of SuperAgers, researchers found that the volume of the anterior cingulate, a brain area important for while promoting the highest level of emotion and attention, declines more slowly in cognitive SuperAgindependence possible. ers than age-matched controls (Harrison, 2012). Further, post-mortem analysis of SuperAger brains showed greater number of Von Economo neurons in the anterior cingulate compared to controls.

These neurons are hypothesized to be important for higher order Dignified Living for the Eldery and Disabled. social cognition and behaviors (Butti, 2013; Gefen, 2015).

At Ellen’s Home, we strive to preserve, honor and celebrate the uniqueness Cognitive SuperAgers and psychological well-being of each resident by creating an individualized care plan which identifies and To measure the effect of psychological well-being on SuperAgaddresses their unique emotional, spiritual, social, physical and intellectual ers and age-matched controls, Rogalski’s team administered memabilities and needs. Ellen’s Home believes a blended inter-generational ory tests and the Ryff 42-item Psychological Well-Being Questionassisted living community that serves residents with a variety of needs is naire, comprised of six areas: Autonomy, Positive Relations with complementary with “Aging in Place” philosophies that benefit all individuals.

Others, Environmental Mastery, Personal Growth, Purpose in Life, and Self-Acceptance. Intriguingly, while both groups reported Our staff is highly trained and experienced including specialized similarly high levels of psychological well-being across 5 of the 6 training related to dementia and Alzheimer’s care. Our homes provide: dimensions, SuperAgers scored significantly higher on the positive • Pharmacy Service • Lab & Radiology Services social relationships scale, which measures satisfying, high-quality • Podiatrist • Physical Therapists • Activity Directors relationships reported by the individual.

These data suggest that perceived high-quality social relation• Beauty/Barber Shop ships may be an important factor in the maintenance of cognitive function in the SuperAgers. The results provide additional support for the importance of Von Economo neurons and the anterior cingulate in social cognition and behavior, and add to a growing litera262-250-6455 ture about the importance of social engagement and positive social 262-250-9800 262-268-9555 connections as we age.

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WHEN IS IT TIME TO MOVE A SENIOR TO AN ASSISTED LIVING FACILITY? Assisted living is designed for adults who are still very independent, but need help with everyday tasks,

By Jennifer Sullivan There are many events in life that are difficult to make and individuals need time and a plan in order to move forward. Changing careers, having a family, and mov-

ing, all involve time and money and investment. Moving a parent or loved one to an assisted living facility is highly emotional and a difficult decision to make. How do we know when it is time to move our senior family members or friends to an assisted living facility? When is the best time to approach this delicate subject with them?

These are important questions and must be addressed when all parties involved are not under time-restraints or injury-related deadlines.

There are several key areas to observe in your senior’s behavior when determining if they need assisted living. Assisted living is designed for adults who are still very independent, but need help with everyday tasks, such as: medication administration, meal preparation, and assistance with dressing, grooming and bathing…BUT DO NOT REQUIRE 24 HOUR SKILLED NURSING CARE. This is an important difference between assisted living and a nursing home. The Lasata Senior Campus offers a continuum of care so that the senior can make an easy transition from one living arrangement to another as their needs increase.

The Mayo Clinic, a highly regarded group practice located in Rochester, MN wrote a special report on assisted living in Mayo Clinic Health Source. It lists warning signs to help gauge when seniors need assistance in the home or need to seek alternative living arrangements. The following signs in a senior’s behavior indicate the need to call a primary care doctor for an assessment.

Weight Loss – Losing weight without trying is a signal that something is wrong.

Weight loss can also be an indicator that the person is unable to cook or find ingredients anymore.

Poor Home Maintenance – When your loved one is living among piles of dirty dishes and garbage, this is a sign that all is not well.

Lack of Personal Hygiene- The inability to keep up with daily routines, such as tooth brushing, bathing and basic hygiene can be a sign of trouble.

Memory Loss – I know, we all experience forgetfulness and it does increase with age, but there are big differences between normal absentmindedness and the type of forgetfulness associated with conditions such as Alzheimer’s disease and other forms of dementia. Early warning signs are repeatedly asking the same questions, having difficulty finding words and being unable to complete simple tasks.

Mobility problems- When it becomes difficult for the senior to stand up, sit down, get dressed, go to the bathroom, these are indications that it might be time to try a living arrangement with some built-in assistance.

The decision to place someone in as assisted living facility is a difficult decision to make so try to set up a plan to address the situation with other family members in an environment that is comfortable and the situation is not under time restraints.

Have all of the information about your options available at the meeting and think about taking a tour of the assisted living facility before making any decisions.

JANUARY 2018 MHL 31

“Senior Moments”

THE MEMORY ISSUE Surveys show that if you are concerned about memory loss it is most likely due to a stressful time, aging, illness or distraction.

Where are my keys? Did I buy what I actually stopped at the store for? What day is it? Remember the days when you never asked these questions because “senior moments” were not part of the normal day.

If you are reading this article because you are concerned about your ability to recall, you may not have to worry. Surveys show that if you are concerned about memory loss it is most likely due to a stressful time, aging, illness or distraction. However, those who do not worry about memory loss are more likely to be suffering from dementia.

According to a John Hopkins Special Report on age-associated memory impairment there are a number of things you can do to improve the chances of keeping your memory sharp.

Stay mentally active – learn something new, volunteer, do crossword puzzles, read.

Stay physically active – exercise increases the blood flow to the brain resulting in clear thinking. Walking or an exercise program for 30 minutes a few days a week is all it takes.

Rule out other causes of memory loss – check with your doctor memory loss could be due to a medication, hearing loss, depression, thyroid dysfunction, vitamin deficiency or stress which are all treatable.

Do not smoke – smokers over age 65 are 3.7 times more likely to experience mental decline.

Limit alcohol consumption – experts recommend no more than one drink a day for women and two per day for men.

Place commonly lost items in the same spot – get into the habit of putting your keys, glasses or other important items in the same location every time.

Write things down – keep a to do list and add numbers or important dates as necessary.

Say words out loud – hearing can increase recall. Repeating a persons name right away can help you remember. ..“Hello Mary, it is nice to meet you”.

Group items using mnemonics – which is a technique used to enhance memory. Associate what you are trying to remember with something that is familiar or paint a mental picture until you see it clearly. Try to alphabetize a list or put it to song.

Use memory aids – notepads, cell phone alarms and voice recorders can all assist in keeping track of important information.

Use visual images – to remember a name create a story and picture the person acting out their name. Mrs. Baker could be making a batch of cookies.

Stop worrying – Concentrate and relax. Use a deep breathing or muscle relaxing technique to keep the stress and anxiety levels low so you can think clearly.

Age associated memory loss is common and is not necessarily a sign of a serious neurologic disorder.

See your doctor with any ongoing concerns you may have. Build the above suggestions into your day and create an atmosphere for creative thinking, learning and activity. The more you challenge your mind the sharper it will remain.

Assisted Living and Memory Care at Tudor Oaks Featuring Style-Smart, Charming Private Apartments • Individual Care Plans • Wellness Program • Medication Managment • Beautiful Campus Setting Call 414-529-0100 for a tour or visit www.TudorOaks.net for a fly-thru video tour of our community.

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32 MHL JANUARY 2018

Choosing a Senior Living Community Submitted by: St. Anne’s Salvatorian Campus Selecting the right senior living community is an important decision that involves more than simply choosing a floor plan – it’s about a standard of living. In addition to meeting your social, spiritual and recreational requirements, you also want to ensure that there is a continuum of care in place to meet your needs if and when they change.

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

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

TIPS FOR YOUR VISIT: Mark Your Calendar!

Tip #1 – Observe the level of cleanliness.

Tip #2 – Observe safety and security features.

Tip #3 – Observe the homelike qualities and décor.

Tip #4 – Visit during an activity or event.

Come Milwaukee Catholic Home for our annual “Spring into Wellness” Health Tip #5to – Visit the outdoor areas.

FairTip on#6 Thursday, March to 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The – Pay attention staff friendliness. event health screenings such as blood pressure checks, diabetes testTip includes #7 – Stopfree by for a meal. ing,Tip cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and #8 – Get feedback from residents and families. raffle goodie bags, and more! toContact Cardinale at 414.220.3216 or Tipprizes, #9 – Consider facility location friends Linda and family. lcardinale@milwaukeecatholichome.org to learnand more.

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

“SPRING INTO WELLNESS” HEALTH FAIR

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

02 What types of payment sources are accepted?

03 Are transportation services offered to medical or personal appointments?

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

05 Are there spa/tub services available?

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

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

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

09 Are pets allowed as tenants or visitors?

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

11 What times are meals served?

12 Is there a social worker on staff?

13 What types of staffing patterns are used?

14 What about housekeeping and laundry services?

15 What about cable and telephone services?

140 years old and still turning heads.

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Take a tour of our innovative enhanced assisted living facilities or visit our renovated chapel.

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SENIOR<<page 30

Lifestyle Changes Might Help With Alzheimer’s Can you reduce the risk of developing Alzheimer’s disease with only minor lifestyle changes? The answer is yes, but you probably need to start now, well before any symptoms of Alzheimer’s are present.

Alzheimer’s disease affects patients and families profoundly. With America “growing older”, it has been estimated that by 2020, 20 to 25 percent of those over age 85 will be diagnosed with Alzheimer’s disease.

The direct medical costs will be measured in the hundreds of millions of dollars every year. The personal costs to the patients and families will be incalculable.

It seems that, around the world, there is a lot of thought and research on nontraditional therapies for Alzheimer’s disease.

Alzheimer’s disease attacks the memory and cognition areas of the brain. The disease progresses over time, and in the late stage, a person is unable to perform even the most simple of tasks and needs constant supervision. Although rare before age 60, Alzheimer’s incidence doubles every five years after that until about age 85, when it affects almost one in two people.

It has been theorized that Alzheimer’s disease is the result of deformed proteins in the brain, called amyloid, and that it is irreversible. Research presented at this conference, however, indicated Alzheimer’s disease might be reversible to some degree or even prevented by simple lifestyle changes.

We know that heart disease, type II diabetes, high blood pressure and other diseases respond well to simple lifestyle changes such as a better diet, regular exercise and stress reduction. It could be argued that a significant percent of chronic diseases might actually be the result of lifestyle choices. Alzheimer’s could be added to that list.

Consumption of basic antioxidants might also reduce the risk of developing Alzheimer’s. There are those who believe megadoses of antioxidants can prevent everything from arthritis to cancer and can help you live to be 100. The science supporting that zealous approach is weak. However, there is good evidence that modestly increasing antioxidant levels might enhance health and prevent many diseases including Alzheimer’s.

In a recent study in the Archives of Neurology, reasonable daily consumption of vitamin C and E as supplements significantly reduced the risk of developing Alzheimer’s. Interestingly, taking either vitamin E or vitamin C alone, a multivitamin alone or a vitamin B complex alone did not reduce the risk of developing Alzheimer’s. It required both vitamins E and C. The usual dose of vitamin E is 400 IU per day, and 500 to 1,000 mg of vitamin C should be taken per day.

At the conference, research from universities and medical centers from across the world emphasized that LIFESTYLE>>page 37

34 MHL JANUARY 2018

Capri SENIOR

COMMUNITIES

“It’s not just your apartment, It’s your home!”

Independent & Assisted Living Communities Germantown

Older Adult Day Centers

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Older adults can attend the program every weekday, or just a few days each week.

Not too many years ago, nursing homes seemed to be the only choice for older adults who were not able to fully care for themselves on a daily basis. But today there are many options for older adults who need assistance to remain living in their neighborhoods and at their highest levels of independence.

Increasingly, families of older adults who are challenged by chronic illness, Alzheimer’s disease or other dementias, or who are recovering from strokes, are turning to older adult day centers to provide a safe, nurturing and stimulating daytime environment. Many family members who are caring for an elderly or frail parent are finding that older adult day centers can be the best choice for everyone concerned.

Older adult day centers are open during daytime hours, so that family members can continue to work or tend to other necessary tasks without worrying about leaving their loved ones at home alone. Older adults can attend the program every weekday, or just a few days each week.

The best programs not only help older adults maintain their quality of life, but are aimed at improving physical and mental health. Look for an older adult day center that provides: • A focus on wellness, with regularly scheduled exercise sessions and activities designed to stimulate memory and cognitive function. Personal wellness plans should be developed to set practical goals for improvement.

• Access to clinical therapies (occupational, physical and speech) as well as expressive arts therapies, such as music and art therapies.

• Meaningful experiences for older adults, such as community outings, activities that encourage interaction with peers, and programming choices based on personal needs and interests.

• Personal care services, such as therapeutic whirlpool baths as well as hot, nutritious lunches and healthy snacks.

• An on-site Registered Nurse to provide medical monitoring and health education services.

• Intergenerational experiences, to encourage positive interactions between older adults and children and young people.

• Services that are sensitive to the current and changing needs and abilities of participants and their families.

• Timely communication with family members.

Older adult day centers are licensed by the state and some also have received national certifications and accreditations.

An excellent resource for those who are interested in learning more about older adult day centers is the Wisconsin Adult Day Services Association (WADSA) at www.wadsa.org.

This article was provided by the Milwaukee Center for Independence (MCFI) Older Adult Day Center, 2020 W. Wells St., Milwaukee. For more information on the MCFI Older Adult Day Center or to schedule a tour, call (414) 937-2035 or visit www.mcfi.net.

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Discover Ovation Sarah Chudnow…

STUDY SHOWS HOW MEMORIES RIPPLE THROUGH THE BRAIN NIH-funded study suggests increased communication between key brain areas during sleep

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Using an innovative “NeuroGrid” technology, scientists showed that sleep boosts communication between two brain regions whose connection is critical for the formation of memories. The work, published in Science, was partially funded by the Brain Research through Advancing Innovative Neurotechnologies (BRAIN) Initiative, a project of the National Institutes of Health devoted to accelerating the development of new approaches to probing the workings of the brain.

“Using new technologies advanced by the BRAIN Initiative, these researchers made a fundamental discovery about how the brain creates and stores new memories,” said Nick Langhals, Ph.D., program director at NIH’s National Institute of Neurological Disorders and Stroke.

A brain structure called the hippocampus is widely thought to turn new information into permanent memories while we sleep. Previous work by the new study’s senior author, NYU School of Medicine professor György Buzsáki, M.D., Ph.D., revealed high-frequency bursts of neural firing called ripples in the hippocampus during sleep and suggested they play a role in memory storage. The current study confirmed the presence of ripples in the hippocampus during sleep and found them in certain parts of association neocortex, an area on the brain’s surface involved in processing complex sensory information.

“When we first observed this, we thought it was incorrect because it had never been observed before,” said Dion Khodagholy, Ph.D., the study’s co-first author and assistant professor at Columbia University in New York.

Using a cutting-edge NeuroGrid system they invented, along with recording electrodes placed deeper into the brain, the researchers examined activity in several parts of rats’ brains during non-rapid eye movement (NREM) sleep, the longest stage of sleep. Their NeuroGrid consists of a collection of tiny electrodes linked together like the threads of a blanket, which is then laid across an area of the brain so that each electrode can continuously monitor the activity of a different set of neurons.

“This particular device allows us to look at multiple areas of the brain at the same time,” said Jennifer Gelinas, M.D., Ph.D., the study’s co-first author and assistant professor at Columbia University.

The team was also surprised to find that the ripples in the association neocortex and hippocampus occurred at the same time, suggesting the two regions were communicating as the rats slept. Because the association neocortex is thought to be a storage location for memories, the researchers theorized that this neural dialogue could help the brain retain information.

To test that idea, they examined brain activity during NREM sleep in rats trained to locate rewards in a maze and in rats that explored the maze in a random fashion.

In the latter group of animals, the ripples in the hippocampus and cortex were no more synchronized before exploring the maze than afterwards. In the trained rats, the learning task increased the cross-talk between those areas, and a second training session boosted it even more, further suggesting that such communication is important for the creation and storage of memories.

The group hopes to use the NeuroGrid in people undergoing brain surgery for

other reasons to determine if the same ripples occur in the human brain. The researchers AGE<<page 34 AGE also plan to investigate if manipulating that neural firing in animals can boost or suppress memory formation in order to confirm that ripples are important for that process.

Expanding participation to under-represented groups Ex Le “Identifying the specific neural patterns that go along with memory formation provides a Leveraging existing infrastructure developed by ORCAT testin way to better understand memory and potentially even address disorders of memory,” said testing its platform in older adults’ homes this year. Partici Dr. Gelinas. come housing in Portland, veterans in the rural Pacificcome Nort and L The study was funded by NINDS (NS099705, NS090583) and the National Institute of and Latinos in Miami.

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“It’s a broad infrastructure designed to be dynamic in “It res wr#wkh qh{w#jhqhudwlrq incorp wr#wkh qh{w#jhqhudwlrq References: incorporating new measures and devices as they become av comp Khodagholy et al. Learning-enhanced coupling between ripple oscillations in association companies to bring new technology to the market, but wit produ Li#|rxġuh#88./#yroxqwhhu# cortices and hippocampus. Science. October 20, 2017. doi: 10.1126/science.aan6203. Li#|rxġuh#88./#yroxqwhhu# product claims. By testing the products in larger groups o show dw#d#PSV#hohphqwdu|# The National Institute of Neurological Disorders and Stroke (NINDS) (http://www.ninds. show what works and for whom it works, and what might m dw#d#PSV#hohphqwdu|# Oth vfkrro#iru#mxvw#<3# nih.gov) is the nation’s leading funder of research on the brain and nervous system. The mis-vfkrro#iru#mxvw#<3# Other NIH funders include the National Cancer Institute, ing an plqxwhv#rqfh#d#zhhn# sion of NINDS is to seek fundamental knowledge about the brain and nervous system and ing and Bioengineering, National Institute of Neurological D plqxwhv#rqfh#d#zhhn# of Nu dqg#vhh#d#fklog#vxffhhg1 to use that knowledge to reduce the burden of neurological disease. of Nursing Research, National Center for Advancing Trans dqg#vhh#d#fklog#vxffhhg1 of Be fdoo=#+747,#553#0#;986# About the National Institute of Mental Health (NIMH): The mission of the NIMH is to Iru#pruh#of Behavioral and Social Sciences Research.

The VA Heal Servi hpdlo=#wxwruClqwhuidlwkploz1ruj# fdoo=#+747,#553#0#;986# Iru#pruh# transform the understanding and treatment of mental illnesses through basic and clinical Service also plans to support the project. ylvlw=#zzz1lqwhuidlwkploz1ruj lqirupdwlrq= Th hpdlo=#wxwruClqwhuidlwkploz1ruj# ylvlw=#zzz1lqwhuidlwkploz1ruj research, paving the way for prevention, recovery andlqirupdwlrq= cure. For more information, visit the The wireless CART home NIMH website.

Pass About the National Institutes of Health isn’t (NIH): NIH, the nation’s medical research cost, www.c agency, includes 27 Institutes and Centers conc www.cardinalcapital.us and is a component of the U.S. Department tion of Health and Human Services. NIH is the “I Independent Residences Serving The Needsintru O primary federal agency conducting and supporting basic, clinical, and translational medto pr Independent Residences Serving The Needs Of Our Communities ical research, and is investigating the causes, exam treatments, and cures for both common and cally rare diseases. For more information about allow NIH and its programs, visit http://www.nih. spee gov. cline priva es ca LIFESTYLE>>page 37 D leading a healthy lifestyle significantly ing a reduced the chance of developing tion a Alzheimer’s disease. A diet that is socia rich in fruits and vegetables provides beco antioxidants that prevent nerve damage. perso Regular exercise increases blood flow Dr. K to the brain, increasing oxygen and A nutrients and removing toxins. Even will meditation might strengthen areas of to m the brain that are most susceptible to moo the damage associated with Alzheimer’s tal vi Our apartment home disease.

CA Changes in lifestyle might also benefit CA Our apartment home communities provide a those already diagnosed with Alzheimer’s Kaye disease. Research at the University of then communities provide a caring staff, friendly California-Irvine demonstrated that with the F 12 months of highly nutritious food and neighbors, & plenty of of H caring staff, friendly a mentally stimulating environment, Inde old dogs with memory problems comforts of home. tiativ neighbors, & plenty of could perform memory tasks as well resea as younger dogs. This correlates with A my research that intravenous vitamins comforts of home. ers c also significantly improve memory and techn cognition in those with mild to moderate data. dementia. of re Cardinal Capital Management There was one piece of research that Hear is committed to equal I particularly found fascinating. We in w know that specific genes, like ApoEe4, housing opportunity & gies increase the risk of Alzheimer’s disease. we fully comply with the Olde However, researchers at the Karolinska abili Federal Fair Housing Act Institute in Sweden showed that diet and Cons regular exercise in those with the ApoEe4 Scien gene reduced the risk of Alzheimer’s N disease to slightly below that of the think normal population. This indicates that whol simple lifestyle changes can affect the even very DNA in our cells. time The answer to Alzheimer’s disease visit is not only better medications. The best 38 MHL MARCH 2017 it wi approach seems to be deeply rooted in healt something for which we are completely responsible...healthy lifestyles.

38 MHL MARCH 2017

JANUARY 2018 MHL 37

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38 MHL JANUARY 2018

MARCH 2017 MHL 47

PREPARING FOR THE AGING PROCESS

By Gina Botshtein.

The question â&#x20AC;&#x153;are you ready?â&#x20AC;? is commonly heard when people embark on a new journey in their lives-- going off to school, making a career move, starting a family or retiring. It is not usually a phrase associated with getting older. Ask an individual at 60, 70, 90 or 100 and each stage of life brings new perspective. Moreover, the numerical value associated with age is not necessarily an indicator as to what needs to be done to prepare for the aging process.

Each year we realize that the question â&#x20AC;&#x153;are you ready?â&#x20AC;? is more relevant than ever.

People need to prepare for the aging process and get things in place so that when the time comes, the decisions have already been made. People get ready for trips, special events and retirement. These events are considered positive stepping stones, and while there can be stress associated, they are still a pleasure to prepare for. Aging and the need for assistance is not always perceived in the same light. If an individual and their family properly plan for the future, the experience of aging can be both pleasant and organized with limited stress and chaos.

But, how does one prepare for getting older? The most important aspect of preplanning is making your wishes known. Having powers of attorney for healthcare and finances is critical. This step can be both a cost saving to your family, as well as a guide to your wishes. Another important aspect of pre-planning includes a family meeting to discuss key issues that may arise such as driving, receiving care and placement options. These discussions can take place with the individual as an active participant, which ensures that their wishes are being heard. Many older adults have fears that they do not share with anyone, and a family meeting may give them the opportunity to alleviate such fears and reassure them that their requests will be met.

A few years ago at a family meeting, a client expressed when it was no longer safe for him to drive, that his car would go to a grandchild who would also commit to taking him on errands twice per week. Years later, when his macular degeneration made it unsafe for him to be on the road any longer, a grandson stepped forward to make this commitment. Since the grandfatherâ&#x20AC;&#x2122;s wishes had been clearly expressed, it alleviated any family tension or discussions as how to proceed when the time came.

Many older adults and their families seek help in a time of crisis because there is no plan in place. Crisis is a situation in which things are very uncertain, difficult, or painful, and a time when action must be taken quickly. Older adults and their families may not have time to review all the options available to them and make thoughtful decisions. This stress can be avoided through pre-planning. While prepaying for a funeral or cemetery plot are important steps in pre-planning, end of life is only one small component of what needs to be arranged. You must not forget to consider all the decisions regarding your care, safety and well-being that need to be made first.

The staff of JFS has worked with individuals and families who are still active in assisting them with planning for the future, whether it is facilitating family meetings, developing individualized care plans or just learning about an individual and their wishes so that at a time of crisis, we are able to help navigate the social service system in the most appropriate way for the older adult and their family.

Gina Botshtein is the Vice President of Older Adult Services at Jewish Family Services, a non-profit agency which services the entire community, regardless of religion, race or financial circumstance.

For more information about Jewish Family Services, Inc., call 414-390-5800 or visit www.jfsmilw.org.

MAINTAIN YOUR ACTIVE LIFESTYLE WITH THESE HEARING AID SOLUTIONS If you enjoy an active lifestyle, there is no reason to let hearing loss or your hearing aids slow you down.

Whether you enjoy running marathons, camping and hiking in the woods or just walking around your neighborhood in the evenings, you are likely familiar with the many benefits of living an active lifestyle. It’s good for your physical and mental health, and even your emotional wellbeing. There’s no reason that hearing loss should interfere with your ability to pursue the healthy activities you enjoy, even if you wear hearing aids.

In fact, a study published in The American Journal of Medicine in 2017 reported that researchers found that physical activity, such as swimming, walking and aerobics, was associated with decreased risk of hearing loss in female participants.

If you enjoy an active lifestyle, there is no reason to let hearing loss or your hearing aids slow you down. Choosing the right hearing aid and accessories that can keep up 1/2 with every healthwise step of the way will1 make feelAM more secure when you head final pg you bridgeway ad_Layout 3/23/12you 11:18 Page 1

out the door.

Hearing loss and an active lifestyle In your daily life, a hearing aid or other assistive device may help you enjoy conversations, TV shows and phone calls. But whether you’re an avid runner or just enjoy regular walks with family members, you may find that participating in these activities with your device in can be a challenge. What if it falls out or stops working?

When you’re going to be away from the house for a longer period of time, your first step before you leave should be to check your battery power of your device.

Hearing aids in particular are only helpful for as long as the battery lasts. If you notice that you have to change the battery frequently, consider investing in an option with a longer lifespan. That way you don’t need to worry about your hearing aid dying while you’re out on an adventure.

If you know that your hearing aid isn’t going to run out of steam, but your active lifestyle leaves you with concerns about its durability, there are a number of solutions that you can explore.

The right hearing aid and accessories can help you to maintain a healthy, active lifestyle. The right hearing aid and accessories can help you to maintain a healthy, active lifestyle.

Solutions for an active lifestyle Make sure that your hearing aid can keep up with you by investing in one of the following solutions: Water resistance: Generally, water and electronics don’t mix. But if you enjoy activities where your hearing aid may become exposed to water or sweat, you’re not out of options. Look for a device with water resistant features that will help ensure that you can wear it without worries. But remember, water resistance doesn’t mean that you can completely immerse your hearing aid.

Covers: To protect your existing hearing aid from moisture or other elements, consider a sleeve or cover. These options are generally made from a thin material that protects your device while allowing sound to continue to come through.

Cords: Are you more worried about losing your hearing aid? A cord may be the right solution. These accessories clip to your device and your shirt or jacket to ensure that if your hearing aid comes out, you’ll be able to quickly locate it.

Insurance: If your homeowner’s insurance doesn’t cover your hearing aid, consider finding a policy that does. Financially protecting your investment will likely make you feel more secure about being active with it in.

If you are unsure about how to best pursue an active lifestyle while wearing a hearing aid, consult with your physician to learn more about possible solutions.

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Healthy Aging

HOW TO FEEL YOUNG AND LIVE LIFE TO THE FULLEST But itâ&#x20AC;&#x2122;s important to find ways to reach out and connect to others. Loneliness and isolation are major threats to aging well. Having people you can turn to for company and support is a buffer against depression, disability, hardship, and loss.

The good news is that there are lots of ways to be with other people. It doesnâ&#x20AC;&#x2122;t matter what you do, so long as you get out of the house (if possible) and socialize: Connect regularly with friends and family. Spend time with people you enjoy and Thinking about upItthe familiar for a new living is a big deciwho make you feelgiving upbeat. may be a neighbor who you arrangement like to walk with, a lunch sion.

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Maintaining a home maytobe longstandingissource of pride fortoyou, but it can also Volunteer. Giving back thea community a wonderful way strengthen social become a burden as you age. home has a find largeinyard which requires bonds and meet others, and thePerhaps meaningyour and purpose you helping others will

IS INDEPENDENT LIVING THE RIGHT CHOICE FOR ME OR A LOVED ONE?

enrich and expand your life. Volunteering is a natural way to meet others interested in similarmaintenance, activities or who share itâ&#x20AC;&#x2122;s similar values.more Evenand if youâ&#x20AC;&#x2122;re housebound, youthose can constant or maybe becoming more difficult to clean get involved by volunteering on the phone. extra rooms that are rarely used now your children are gone. If your home is difficult support groups in times change.

If flights you or of a loved is coping with to Find access, such as on a steep hill of or up several stairs, one it may be harder anda chronic illness or recent loss, it can be very helpful to participate in a support group harder for you to leave your home as often youâ&#x20AC;&#x2122;d like, leading to more isolation. with others undergoing the samecan challenges.

Sometimes these challenges be partially remedied by hiring outside help, reHealthyparts aging: boosti modeling ofTips yourfor home, orng byvitality other family members lending assistance. HowDonâ&#x20AC;&#x2122;t fall for the myth thata aging automatically not and going ever, itâ&#x20AC;&#x2122;s worthwhile to take look at your currentmeans livingyouâ&#x20AC;&#x2122;re situation seetoiffeel an good anymore.

It is true that agingmay involves physical doesnâ&#x20AC;&#x2122;t have to alternative to remaining at home give you morechanges, freedom but anditflexibility in the mean discomfort and disability. While not all illness or pain is avoidable, many of the long run. physical challenges associated with aging can be overcome or drastically mitigated Transportation is a key issue.

You may live in an area where you must drive to

by Transportation eating right, exercising, and taking care of yourself. attend social too activities, and how shop.old If you yourself less comfortable Itâ&#x20AC;&#x2122;s never late to visit start!friends, No matter you find are or how unhealthy youâ&#x20AC;&#x2122;ve with driving, youcaring may find yourself relying more andbenefits more onthat family to been in the past, for your body has enormous will and helpfriends you stay get out sharpen and about.

It may be harder visitimmune others, go to activities enjoy, or keep active, your memory, boosttoyour system, manageyou health problems, doctorsâ&#x20AC;&#x2122; appointments.

Independent living usually socialize and increase your energy.

In fact, many older adultsoffers reportopportunities feeling betterto than ever on-site with peers and may also offer some transportation options to outside because they are making more of an effort to be healthy than they did whenactivithey ties. younger. were Socialization Healthy aging: Tips for eating well as you age Areyou youage, finding harder andtoharder to connect withwith others? have a As youritrelationship food changes along yourMaybe body. Ayou decreased difficult time getting out of the house, perhaps due to trouble driving or increased metabolism, changes in taste and smell, and slower digestion may affect your appemobility issues.

Neighbors mayhow be busy work food. and family commitments, tite, the foods you can eat, and yourwith bodyother processes The key is to figure or the neighborhood may not be easy to get around.

While the phone and computer out how to adapt to your changing needs. Now, more than ever, healthy eating is can help, you need human well. The more isolated you are, the greater important to maintain yourconnection energy andashealth. your riskup forondepression other mental health Independent living faciliLoad high-fiberand fruits, vegetables, and problems. whole grains.

Your whole digestive ties can give you a built-in social network of peers, while some even provide strucsystem is slower, so fiber is very important. Consume fiber-rich foods such as whole tured activities such as a recreation center, clubhouse, or field trips. grains, fruit, and vegetables. They will help you feel more energetic and give you health of you or your spouse fuelThe to keep going.

Take a look at your current state of health.

While one can predict the future with Put effort into making your food look and tastenogood.

Your tastebuds arenâ&#x20AC;&#x2122;t as certainty, if you have a health condition that makes it difficult to stay active and strong and your appetite may not be the same, but your nutritional needs are justwill as most likelyasworsen good to consider Itâ&#x20AC;&#x2122;seffort also important ever. Ifwith you time, donâ&#x20AC;&#x2122;t itâ&#x20AC;&#x2122;s enjoy eating like youyour used options to, put acarefully. little more important to consider the health of you yourflavor, spouseprepare, if you are Are you already into your meals, including the way andmarried. present your food. helping your spouse with daily activities?

If you are shouldering a significant amount Watch out for dehydration. Because of physical changes, older adults are more of care already, moving to a facility where some of the burden can be lifted could prone to dehydration. So make sure you are drinking plenty of fluid, even if you help both of you stay independent longer. donâ&#x20AC;&#x2122;t feel thirsty. If youâ&#x20AC;&#x2122;re not getting enough water, youâ&#x20AC;&#x2122;re not going to be as sharp What should I look for in independent living facilities? and your energy will suffer.

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

Make meals a social event. Itâ&#x20AC;&#x2122;s more enjoyable to eat with others than alone. Invite Where would you be most comfortable? Here are a few things to keep in mind: people over. You can share cooking and cleanup duties.

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Thinking about giving up the familiar for a new living arrangement is a big decision. Here are some considerations to assist you in the process: Start by considering emotional roadblocks You may be excited to plan this new phase of your life. However, it can also be difficult emotionally to consider a move.

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

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

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

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

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

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

What should I look for in independent living facilities?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The pineal gland, located within the brain’s two hemispheres, receives signals from the SCN and increases production of the hormone melatonin, which helps put you to sleep once the lights go down. People who have lost their sight and cannot coordinate their natural wake-sleep cycle using natural light can stabilize their sleep patterns by taking small amounts of melatonin at the same time each day. Scientists 42 MHL JANUARY 2018

believe that peaks and valleys of melatonin over time are important for matching the body’s circadian rhythm to the external cycle of light and darkness.

The basal forebrain, near the front and bottom of the brain, also promotes sleep and wakefulness, while part of the midbrain acts as an arousal system. Release of adenosine (a chemical by-product of cellular energy consumption) from cells in the basal forebrain and probably other regions supports your sleep drive. Caffeine counteracts sleepiness by blocking the actions of adenosine.

The amygdala, an almond-shaped structure involved in processing emotions, becomes increasingly active during REM sleep.

Sleep Stages There are two basic types of sleep: rapid eye movement (REM) sleep and nonREM sleep (which has three different stages). Each is linked to specific brain waves and neuronal activity. You cycle through all stages of non-REM and REM sleep several times during a typical night, with increasingly longer, deeper REM periods occurring toward morning.

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

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

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

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

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

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

Sleep mechanisms Two internal biological mechanisms–circadian rhythm and homeostasis–work together to regulate when you are awake and sleep.

Circadian rhythms direct a wide variety of functions from daily fluctuations in wakefulness to body temperature, metabolism, and the release of hormones. They control your timing of sleep and cause you to be sleepy at night and your tendency to wake in the morning without an alarm. Your body’s biological clock, which is based on a roughly 24-hour day, controls most circadian rhythms. Circadian rhythms synchronize with environmental cues (light, temperature) about the actual time of day, but they continue even in the absence of cues.

Sleep-wake homeostasis keeps track of your need for sleep. The homeostatic sleep drive reminds the body to sleep after a certain time and regulates sleep intensity. This sleep drive gets stronger every hour you are awake and causes you to sleep longer and more deeply after a period of sleep deprivation.

Factors that influence your sleep-wake needs include medical conditions, medications, stress, sleep environment, and what you eat and drink. Perhaps the greatest influence is the exposure to light. Specialized cells in the retinas of your eyes process light and tell the brain whether it is day or night and can advance or delay our sleep-wake cycle. Exposure to light can make it difficult to fall asleep and return to sleep when awakened.

Night shift workers often have trouble falling asleep when they go to bed, and also have trouble staying awake at work because their natural circadian rhythm and sleepwake cycle is disrupted. In the case of jet lag, circadian rhythms become out of sync with the time of day when people fly to a different time zone, creating a mismatch between their internal clock and the actual clock.

How Much Sleep Do You Need?

Your need for sleep and your sleep patterns change as you age, but this varies significantly across individuals of the same age. There is no magic “number of sleep hours” that works for everybody of the same age. Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development (especially of the brain). School-age children and teens on average need about 9.5 hours of sleep per night. Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter, lighter, and interrupted by multiple awakenings. Elderly people are also more likely to take medications that interfere with sleep.

In general, people are getting less sleep than they need due to longer work hours and the availability of round-the-clock entertainment and other activities.

Many people feel they can “catch up” on missed sleep during the weekend but, depending on how sleep-deprived they are, sleeping longer on the weekends may not be adequate.

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What do I do first?

Planning ahead is hard because you never know how your needs might change.

But, the first step is to think about the kinds of help you might want in the near future.

Maybe you live alone, so there is no one living in your home who is available to help you. Maybe you don’t need help right now, but you live with a husband or wife who does. Everyone has a different situation, but one way to begin planning is to look at any illnesses like diabetes or emphysema that you or your spouse might have. Talk to your doctor about how these health problems could make it hard for someone to get around or take care of him- or herself in the future. Help getting dressed in the morning, fixing a meal, or remembering to take medicine may be all you need to stay in your own home.

What kinds of help can I get?

You can get almost any type of help you want in your home—often for a cost. The following list includes some common things people need. You can get more information on many of these services from your local Area Agency on Aging, local and State offices on aging or social services, tribal organization, or nearby senior center.

Personal care. Is bathing, washing your hair, or dressing getting harder to do?

Maybe a relative or friend could help. Or, you could hire a trained aide for a short time each day.

Homemaking. Do you need help with chores like housecleaning, yard work, grocery shopping, or laundry? Some grocery stores and drug stores will take your order over the phone and bring the items to your home. There are cleaning services you can hire, or maybe someone you know has a housekeeper to suggest. Some housekeepers will help with laundry. Some drycleaners will pick up and deliver your clothes.

Meals. Worried that you might not be eating nutritious meals or tired of eating alone? Sometimes you could share cooking with a friend or have a potluck dinner with a group of friends. Find out if meals are served at a nearby senior center, church, or synagogue. Eating out may give you a chance to visit with others. Is it hard for you to get out? Ask someone to bring you a healthy meal a few times a week. Also, meal delivery programs bring hot meals into your home.

Money management. Do you worry about paying bills late or not at all? Are health insurance claim forms confusing? Maybe you can get help with these tasks.

Ask a trusted relative to lend a hand. Volunteers, financial counselors, or geriatric care managers can also help. Just make sure you get the referral from a trustworthy source, like your local Area Agency on Aging. If you are familiar with computers, you could pay your bills online. Check with someone at your bank about this option.

Some people have their regular bills, like utilities and rent or mortgage, paid automatically from their checking account.

When you sign up for Federal benefits for the first time, you must choose either electronic direct deposit to your bank or a special debit card. If you already get Federal benefit checks, by March 1, 2013, you will also have to switch from paper Federal benefit checks to one of those options. Go to www.godirect.org (www.fms.treas. gov/godirect/espanol/index.html for Spanish), or call 1-800-333-1795 (toll-free).

You can also stop by your bank, credit union, or Social Security Administration office to start the process. For TTY service, call 1-866-569-0447 (toll-free).

Be careful to avoid money scams. Never give your Social Security number, credit card account numbers, or bank account numbers to someone on the phone (unless you placed the call) or in response to an email you receive on your computer. Always check all bills, including utility bills, for charges you do not recognize.

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JANUARY 2018 MHL 45

YOGA for seniors

By Arlene Becker Yoga is one of the best exercise disciplines that you can do for your body. Itâ&#x20AC;&#x2122;s excellent fitness for all ages, but itâ&#x20AC;&#x2122;s especially important for us as we get older. Yoga helps us to lubricate creaking joints, aides in the flexibility to continue with the same tasks we did when we were much younger. As we age, things like moving, lifting, getting up from a chair, â&#x20AC;&#x153;Reducing the amount of furnishings andaching personal itemsiscan be heard a daunting task, and even getting out of bed, may become a challenge for many of us. â&#x20AC;&#x153;Oh my bodyâ&#x20AC;? often as you groan with proper preparation a senior canYoga be completed in doing something that was a snap but when youthewere in your twentiesand andmoving thirties,firm, or even earlymove forties. is one of the a timely, stress-free Tony Baumer, owner of BD Movers. disciplines that can help mitigate theinaging of your body. Itfashion,â&#x20AC;? may evensays be de rigueur as part of your fitness routine.

With a 21-year record moving and storage BD Movers However, yoga might be difficult for some people.track Along with in thethe variety of yoga classes industry, proliferating the greater senior advice references fromgeneration, handy men,and to older, chari- itâ&#x20AC;&#x2122;s Milwaukee area, there is a yoga thatoffers is geared forcitizens those who are and morecomplete mature, for the Boomer ties, even CPAâ&#x20AC;&#x2122;s and elder lawyers. A senior move can be daunting, but with the Yoga for Seniors. correct planning strategy, downsizing is location, another step in the in lifeevery process, Yoga for Seniors, taught by Sandy Byrne at Eliteand Sports Clubâ&#x20AC;&#x2122;s River Glen is geared wayadds for the Baumer.

Boomer generation. Byrne is a certified Senior and Hatha Yoga instructor, and Pilates Mat instructor.

Byrne said that generally Senior Yoga is for those 55 and over, who want to work on overall health and fitness, such as senior downsizing task list one to three months in and advance. strength, flexibility, balance, and range- Create of motion.

The biggest difference between regular Yoga Senior Yoga is that - Get the the senior move.

If you need help,ofconsider movements are done more slowly, modified for family greater involved ease and in stability, through a shortened range motion. hiring a senior move manager.

Byrne cited many examples of people, even in their eighties, whoâ&#x20AC;&#x2122;ve been helped by participating in Senior Yoga. She Designate that will be moved, or given away.their Decide on therelieved item thethe recalled, â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;ve heard from many in my -class, and initems my private sessions, thatsold theyâ&#x20AC;&#x2122;ve improved balance, senior wantâ&#x20AC;&#x2DC;dowagerâ&#x20AC;&#x2122;s to keep, and will fit into the new senior home. pain of arthritic joints, and improved the sowill called hump.â&#x20AC;&#x2122;â&#x20AC;?

- Be prepared to provide list of atinventory to mover, including The Yoga for Seniors instructorâ&#x20AC;&#x2122;s manual, â&#x20AC;&#x2DC;YogaFit,â&#x20AC;&#x2122; enumerates length the many benefits of any Yogalegal for docuSeniors. mentation, regarding power of attorney, etc. if applicable. instance if thefunction; chilAmong the benefits are: the improvement of posture, range of motion, and strength; as well as For mental clarityâ&#x20AC;&#x201C; and drenstrengthens are handlinglung the and senior moving details, should back show pain; they have authority restoring joint mobility and flexibility; respiratory health; they decreasing and surprisingly, to do so. even can improve foot health.

Sellmay whateven youreverse can at auction, online or process a yard sale. have value Most importantly â&#x20AC;&#x153;Yoga can arrest, -and the deteriorating thatSome comesitems with may aging.â&#x20AC;? that can help defray senior moving expenses.

Byrne explained how her Yoga for Seniors class is conducted. â&#x20AC;&#x153;We begin a longer warm up phase by doing simple Donate of themovement. rest to reputable charity. receipts for Isenior tax purposes. seated exercises as I scan participantsâ&#x20AC;&#x2122;- quality Though I am Keep teaching a class, treat every person asIf an the furniture is still in good condition, a seniorâ&#x20AC;&#x2122;s sofa or dining room table may be individual, seeing what each is capable of at each juncture of the class.â&#x20AC;? a godsend to a family that needs furniture. â&#x20AC;&#x153;Then we transition from sitting, to standing, to do our â&#x20AC;&#x2DC;modern danceâ&#x20AC;&#x2122; inspired leg swings. From here we move on Reducing the amount of furnishings and personal items for a - A senior move ismarching not a â&#x20AC;&#x153;self move.orAasenior move takes efforts of many toward larger full body movements, which may include in place, modified Yoga Sunthe Salutation.â&#x20AC;? people, family and professionals, to make it go smoothly.

Byrnethe emphasized, â&#x20AC;&#x153;a good teacher pays attention to each of her students and whatâ&#x20AC;&#x2122;s going on with their bodies. Each senior move can be a daunting task, but with proper prepa- To save on cost, pack as much as the senior and their family can do themselves. class is based partially on what my students tell me and I design the class with their input in mind.â&#x20AC;? helps us toďŹ lubricate ratioga on and moving rm, a senior move can be completed in a A mover will provide this service, but packing items is the simplest way to save She spoke of some of the other Yoga moves made in the class to help her senior participants. â&#x20AC;&#x153;Rolling our shoulders back and cost for the senior move. creaking joints,fashion. aides in down, timely, stress-free and lifting our chests is energizing. The classic Yoga movement â&#x20AC;&#x2DC;Downward Facing Dogâ&#x20AC;&#x2122; is weight bearing and helps to - If the senior moving is in their 80â&#x20AC;˛s, and their children are in their 60â&#x20AC;˛s, carrying build bone.â&#x20AC;? the flexibility to continue Senior citizens account for 50 percent of the residential moves heavy furniture should be designated as a senior moving service. Use the movers Byrne concluded with some very positive news for seniors. â&#x20AC;&#x153;I have found that if people participate in Yoga for Seniors for as for heavy items and let family members move lamps and pictures. with theonsame tasksmarket, we and currently the housing moving ďŹ rms oďŹ&#x20AC; erspeople senior few as three sessions most will achieve positive benefits in this time. Obviously even longer is better, and to achieve the Follow BD Movers on Twitter.com @njmovingguy or on Facebook at http:// best and lasting results, it should be a definite lifetime part of your fitness regimen. The good news is that you can begin Senior did when we were much services for seniors moving into downsized living quarters. www.facebook.com/bdmovers. For more information, call BD Movers at 800-310Yoga at any time and at any level of fitness. Itâ&#x20AC;&#x2122;s never too late to improve the health of the body.â&#x20AC;?

0912. younger.

To sign up for the Yoga For Seniors program, for either classes or individual instruction, call Byrne at â&#x20AC;&#x153;Elite Sports ClubRiver Glen.â&#x20AC;? 414-352-4900.

THE BASICS OF SENIOR DOWNSIZING

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YOUR WINNING RETIREMENT GAME PLAN

By Bob Trotter Social Security Public Affairs Specialist in Milwaukee, WI This month, a driver will take the checkered flag at the Daytona 500, skiers will stand atop the podium at the World Alpine Ski Championships in Vail, Colo., and a football team will win Super Bowl XLIX in Glendale, Ariz. The sports are different, but the winners share a common traitâ&#x20AC;&#x201D;years of commitment to their plans.

To win the retirement game, you also need commitment and a plan. For years, youâ&#x20AC;&#x2122;ve worked hard and paid into Social Security. Whether youâ&#x20AC;&#x2122;re new to the workforce or getting ready to cross your own career finish line, youâ&#x20AC;&#x2122;ll want to open a my Social Security account to see how your hard work is paying off. You can create or access your account at www.socialsecurity.gov/myaccount. You can use it to verify your earnings history, get estimates of your future Social Security benefits, and more.

Itâ&#x20AC;&#x2122;s the place to get the information you need to put together your own winning game plan.

A good NASCAR pit crew keeps its driver on the track, and our Retirement Estimator can do the same for your retirement plan. The Estimator offers an instant and tailored estimate of your future Social Security benefits based on your earnings record. You can plug in different anticipated yearly earnings to discover different retirement options and learn how your benefits could increase if you work longer. Give the Retirement Estimator a test drive today at www.socialsecurity.gov/estimator.

Once youâ&#x20AC;&#x2122;ve come of age to retireâ&#x20AC;&#x201D;or if youâ&#x20AC;&#x2122;re just in the planning phaseâ&#x20AC;&#x201D;our quick and convenient online services are in place at www.socialsecurity.gov/applyonline. In as little as 15 minutes, you can speed through our online application. In most cases, once your application is submitted electronically, youâ&#x20AC;&#x2122;re done. There are no forms to sign and usually no documentation is required.

Fine-tune your game plan. Take advantage of our services and resources at www. socialsecurity.gov to optimize your retirement.

HEALTH AWARENESS GUIDE FEBRUARY 2018

BRAIN<<page 47 NIH study shows connections between glucose metabolism, Alzheimerâ&#x20AC;&#x2122;s pathology, symptoms For the first time, scientists have found a connection between abnormalities in how the brain breaks down glucose and the severity of the signature amyloid plaques and tangles in the brain, as well as the onset of eventual outward symptoms, of Alzheimerâ&#x20AC;&#x2122;s disease. The study was supported by the National Institute on Aging (NIA), part of the National Institutes of Health, and appears in the Nov. 6, 2017, issue of Alzheimerâ&#x20AC;&#x2122;s & Dementia: the Journal of the Alzheimerâ&#x20AC;&#x2122;s Association.

Led by Madhav Thambisetty, M.D., Ph.D., investigator and chief of the Unit of Clinical and Translational Neuroscience in the NIAâ&#x20AC;&#x2122;s Laboratory of Behavioral Neuroscience, researchers looked at brain tissue samples at autopsy from participants in the Baltimore Longitudinal Study of Aging (BLSA), one of the worldâ&#x20AC;&#x2122;s longest-running scientific studies of human aging. The BLSA tracks neurological, physical and psychological data on participants over several decades.

JANUARY 2018 MHL 47

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Sources: *Groth (2016), **Jespersen et al. (2016)

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