It’s that time of year that love is in the air. Hearts are all around us and the color red is everywhere. By the time you are reading this, the groundhog will have predicted if there are six weeks more of winter.
February is also heart health awareness month. February 7 is national red wear day. Heart disease is the leading cause of death in the United States. But you can do a lot to protect your heart. Check out our heart health articles on understanding the ricks and what you can do to prevent this disease.
The cold weather persists and it had made it more difficult to get motivated to get outside and get the blood flowing. Even our dog has a fewer days at the dog park. He was going so stir crazy running circles and whipping his toys around the house. It’s only February and I think we are feeling the same way. As my mother would say, patients is a virtue. So with that said I spend my time in an oversized sweater, drinking tea and fliping through my favorite interior design magazines. Time can be a blessing. For me I find new color palettes for a new very meaningful project.
So this month, I want to suggest for you to find a creative project. It can be in the form of music, singing, paint, crafts, or looking at beautiful things. Just appreciate the time we have. I keep hearing the only way to live life is in the present. The past we should leave behind and the future has yet to come, which makes it unknown. So I will leave with a famous quote from a very popular movie...
“Yesterday is history, tomorrow is a mystery, and today is a gift... that’s why they call it present” ― Kung Fu Panda
Amanda Lewis
The Ommani Center, Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Eye Care Specialists, Aurora, Alexian, Eye Physician Associates, Brothers Village, Ye Olde Pharmacy, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Tudor Oaks, Active Care Rehab, Greensquare Center for the Healing Arts, Midwest Audiology, Integrative Family Wellness Center, Universal Services, American Camp Association and Home Instead
For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com.
Subscriptions are $20 per year. Thanks for reading MHL.
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.
Special Thanks! To all the local professionals that provide us with
and keeping all our readers informed of the latest in
Building a Strong Body with the Right Foods
Published by Grace O
In a groundbreaking revelation, renowned nutrition expert and founder of FoodTrients, Grace O shares the ultimate guide to achieving a strong and healthy body through the power of nutrition. Whether you are young or old, male or female, the secret to maintaining robust bones and muscles lies in the foods you eat. Grace O’s latest insights offer a delicious and versatile approach to nutrition that caters to omnivores, vegetarians, and vegans alike.
The Foundation of Strength: Protein-Rich Foods
To maintain and build muscle, the average person should consume 46-56 grams of protein daily. Grace O emphasizes the importance of incorporating a variety of protein sources into your diet:
Meat, Poultry, and Seafood: Lean beef, pork, chicken, turkey, salmon, tuna, and shellfish provide essential nutrients like Omega-3 fatty acids, selenium, zinc, and iron.
Eggs and Dairy: Eggs, rich in leucine and B vitamins, and dairy products like Greek yogurt and cottage cheese are excellent for muscle synthesis and energy production.
Grains: Quinoa, brown rice, and buckwheat are high-protein grains that offer a balanced amino acid profile, vital vitamins, and minerals.
Beans and Legumes: Peanuts, lentils, kidney beans, black beans, navy beans, and chickpeas are powerhouse sources of protein, fiber, and essential minerals.
Nuts: Almonds and walnuts provide protein, healthy fats, antioxidants, and essential nutrients for heart health and muscle building.
Tofu: A versatile option for vegans and vegetarians, tofu is rich in protein and calcium, promoting healthy bones and muscle recovery.
Foods for Keeping Joints in Shape
In addition to protein-rich foods, Grace O highlights several foods that support joint health through their anti-inflammatory properties and high calcium content:
Bell Peppers: Packed with vitamin C, bell peppers stimulate collagen production and reduce inflammation.
Blueberries: This superfood is loaded with polyphenols and vitamin C, which help reduce joint pain and boost immunity.
Bok Choy: Along with other leafy greens like spinach and kale, bok choy is a great source of calcium and vitamin K.
Bone Broth: Rich in protein and collagen, bone broth supports skin, bones, tendons, and connective tissue.
Mushrooms: A rare natural source of vitamin D, mushrooms also provide a satisfying meat alternative.
Prunes: Containing potassium, magnesium, and vitamin K, prunes are a tasty snack that promotes bone and joint health.
STRONG>>page 7
Sardines: Loaded with omega-3s, calcium, and vitamin D, sardines are excellent for reducing inflammation and strengthening bones.
Sweet Potatoes: Full of magnesium and potassium, sweet potatoes support bone health by activating vitamin D and neutralizing acid-induced calcium loss.
Tofu: Once again, tofu proves to be a nutritional powerhouse, offering ample calcium and reducing joint pain.
Turmeric: This golden spice, related to ginger, can be added to various dishes to reduce inflammation and promote overall health.
Grace O’s comprehensive guide to building a strong body with the right foods is not just for athletes or bodybuilders; it is for anyone who wants to age well and maintain their strength and vitality. By incorporating these nutrient-rich foods into your diet, you can enjoy a healthier, stronger body at any age. To view the entire article and recipes, click here.
Following is a recipe from Grace’s latest cookbook, Anti-Aging Dishes from Around the World. It takes nutritional superstar tofu out of Asia for a change and spices it up Italian-style. Perfect for a light, healthy summer meal.
Roman Tofu Salad
Serves 4
Bored with regular green salads? Spice things up with this tofu salad that can also be a main course. The tofu is marinated in Italian spices and paired with Mediterranean veggies. A light lemon-herb dressing perfectly suits the combination. To reduce the time for marinating, cooking, and cooling, consider preparing the tofu ahead of time and simply adding it to the veggies when you’re ready to serve.
Benefits
Tofu provides protein for building and repairing muscles, bones, cartilage, skin, hair, and nails.
Ingredients
1 block (14 oz.) firm tofu, pressed and cubed (about ½-inch in size)
1 cup (1 pint container) halved cherry tomatoes
1 medium cucumber, peeled and cubed
½ cup chopped red onion
1 can (4 oz.) whole or sliced black olives, drained
Dressing
¼ cup olive oil, plus 2 tsp.
2 Tbs. freshly squeezed lemon juice
½ tsp. dried oregano
¼ tsp. dried basil
¼ tsp. garlic salt
¼ tsp. freshly ground black pepper
Procedure
1. Place the tofu cubes in a medium mixing bowl. Make the dressing: In a small mixing bowl, whisk together ¼ cup oil, lemon juice, oregano, basil, garlic salt, and pepper.
Set 2 Tbs. of the dressing aside. Pour the rest over the tofu and marinate for 1 hour in the refrigerator.
Preheat the oven to 350 degrees F.
Pour 2 tsp. oil in the bottom of a glass baking pan, add the tofu and any additional marinade, and bake for 30 minutes, flipping the tofu halfway through baking time. Remove from the oven and cool completely, about 15 minutes.
In a large serving bowl, combine the tofu, tomatoes, cucumber, onion, and olives.
Pour the reserved dressing over the salad and toss gently. Serve cold.
Gluten-Free
Vegan
Vegetarian
FoodTrients® is a philosophy and a resource dedicated to the foods and rejuvenating nutrients that help us fight the diseases of aging and promote longevity. Grace’s healthy living program is built around nine age-defying “FoodTrients,” which she incorporates into her recipes and articles. They are: Anti-Inflammatory, Antioxidant, Beauty, Detox, Disease Prevention, Gut Health, Immune Boosters, Mind, and Strength. All recipes on the website combine modern scientific research and medicinal herbs and ingredients from cultures around the world. They’re loaded with flavor and superfoods, which promote wellness, increase energy and vitality, improve skin, and help people look and feel younger. For more information and recipes visit www.FoodTrients.com.
THERE IS NO MAGIC BULLET TO WEIGHT LOSS, OR IS THERE?
Navigating Weight Loss Trends
By: Swathi Varanasi-Diaz, Pharm.D., & Medical Advisor, MYOS MD
There is no magic bullet to weight loss, or is there? Prescription GLP-1 medications such as semaglutide, more commonly known as Ozempic and Wegovy, have gained popularity, offering dramatic results that many people desire. While the benefits are widely discussed, the potential long-term risks are not as well known. If you are considering GLP-1 drugs for weight loss, understanding their possible side effects and how to manage these potential health problems can help you make informed decisions.
Gut Stress
One of the most common and often underestimated side effects of GLP-1 drugs is gastrointestinal distress, including nausea and vomiting. For some, these symptoms can escalate into a more severe condition called gastroparesis. This
occurs when the stomach’s ability to empty is impaired, leading to chronic digestive problems that can affect quality of life.
If you are new to GLP-1 medications, starting with the lowest effective dose and gradually increasing under the guidance of your healthcare provider is a crucial first step. Additionally, small adjustments to your lifestyle, such as staying well-hydrated and incorporating more fiber into your diet, can help in minimizing discomfort and reducing the risk of complications.
Muscle Loss
While shedding pounds may feel like progress, losing muscle along with fat can have negative effects. Muscle plays a vital role in burning calories, movement, and strength. When muscle loss occurs, it can slow your metabolism, making it harder to maintain weight loss and increasing your vulnerability to injury.
To combat this, regular strength training, stretching, and cardiovascular exercise are essential. However, for many on GLP-1 medications, physical activity alone may not suffice to prevent muscle loss. In this case, I often recommend Fortetropin, a naturally derived supplement from raw fertilized egg yolk. Backed by clinical studies, Fortetropin has been shown to boost muscle protein synthesis, even in older adults who are less active. For instance, a study conducted at the University of California, Berkeley found an 18% increase in muscle protein synthesis among participants aged 66, even without additional exercise. Adding Fortetropin, found in MYOS MD, to a weight loss plan is a game-changer for maintaining muscle health.
Mood Swings
Your mental health can also be negatively affected by GLP-1 drugs. Reports of mood swings, anxiety, and even depression among users highlight the need for vigilance in monitoring psychological well-being. Keep a journal and write down how you are feeling before you start the medication and while you are on it, so you can better assess your mood with your healthcare provider.
Techniques like meditation, yoga, or other stress reduction and mindfulness practices can support emotional balance. Engaging in ongoing talk therapy can provide a safe space to navigate challenges. Regular check-ins with your health-
WEIGHT>>page 55
istock.com/Youngoldman
The Root Cause of Most Modern Diseases and Illnesses
Inflammation is a huge buzzword right now in the health and nutrition field, and for good reason! It is now well known that inflammation is a root cause to most modern day diseases and illnesses, and by understanding how you become inflamed and the implications of such, you can take back your health, and prevent dreaded diseases such as obesity, heart disease, Alzheimer’s and even cancer. Read on to learn more about what is inflammation, how you become inflamed, why addressing inflammation is important for your health and how nutrition can combat inflammation.
What is Inflammation?
Let me first begin by stating that inflammation is not always bad! We need inflammatory reactions to help defend our body from viruses, bacteria, toxins, damaged cells, foreign invaders, etc. If we didn’t have inflammation, then our wounds would never heal and infections could kill us. When inflammation is acute, it’s quite beneficial to our bodies; however, when inflammation becomes chronic, or starts occurring on your cellular membrane, that’s when you start to see problems.
The actual definition of inflammation is, “a local response to cellular injury that is marked by capillary dilatation, leukocytic infiltration, redness, heat and pain, and that serves as a mechanism initiating the elimination of noxious agents and of damaged tissue.” So basically, your body releases chemicals into the bloodstream or to the affected tissue to help defend against any foreign substance. This process increases blood flow to the affected area, which causes pain, swelling, warmth and/or redness on the skin, and is most notably associated with acute inflammation.
What Happens When We Become Chronically Inflamed?
When acute inflammation turns into chronic inflammation, the site of injury isn’t the only thing that becomes affected; all of your cellular membranes become affected, leading to major health issues. On every single cell in your body, you have a bi-layer fatty membrane. This membrane serves as a passage gate for all of your hormones, vitamins and minerals to get into your cell, and for toxins to be able to get out of your cell. On every cell membrane, there are receptor sites that allow for a specific hormone, vitamin or mineral to enter into the cell. Think of this like a lock and key system. When chronic inflammation is occurring, your cell membrane starts to become affected, and this lowers the ability for your hormones, vitamins and minerals to be recognized by your cell, and prevents toxins from being able to exit the cell, which can then lead to more rapid aging and mutation. This in turn can lead to a whole host of health issues such as hormonal issues, nutritional deficiencies, an inability to lose weight, insulin resistance and cancer.
How Does a Person Become Chronically Inflamed?
When inflammation turns from acute to chronic, it is usually due to a person’s environment and lifestyle. When a person has chronic inflammation, their body and their cells are always facing a foreign invader, and the inflammatory processes don’t turn off. These foreign invaders are more than just an exposure to a virus or bacteria, these invaders may be stress from your boss, the fragrance you spray on your body every morning, or that fourth cup of your sugar-laden cappuccino. Chronic inflammation is 100% tied into your lifestyle and environment. Your diet, your levels of stress, and the number of environmental toxins you are
Get local help with your Medicare questions.
I’m Gina Ensslin, a licensed sales agent in Wisconsin. When it comes to Medicare, it’s important to consider all of your options. What works well for your neighbor may not be the best fit for you. I know the ins and outs of Medicare, and I’m ready to answer your questions and help you find a plan that fits your needs.
Heart disease is the leading cause of death in the United States, but it can often be prevented.
Adopting a heart-healthy lifestyle can help you reduce the risk of heart disease and its risk factors.
Take action to protect your heart by following these tips.
Get Enough Quality Sleep
Lack of sleep or getting poor-quality sleep increases the risk of having high blood pressure, heart disease, and other medical conditions.
● Try to aim for 7-9 hours of sleep a night.
● Go to bed and wake up at the same time each day.
● Exercise regularly, but not within 2-3 hours before bedtime.
● Avoid caffeine and nicotine.
Eat Better
A flexible and balanced eating plan can help lower your high blood pressure
and improve your cholesterol.
● Follow the Dietary Approaches to Stop Hypertension (DASH) eating plan, which can help you create a heart- healthy eating style for life.
● Read nutrition labels to pick the food lowest in saturated fat, sodium, and added sugars.
● Try a mix of lean cuts of meat, eat fish once or twice a week, and eat two or more meatless meals each week.
● Consider whole fruits, dried fruits, unsalted rice cakes, fat-free and low-fat yogurt, or raw vegetables as a snack.
Maintain a Healthy Weight
Maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions.
● Choose healthy snacks like fruits, vegetables, yogurt, or nuts, instead of sugary or high-calorie snacks.
● Stay hydrated with water as your primary beverage.
● Aim for at least 150 minutes of moderate-intensity aerobic exercise (such as brisk walking) or 75 minutes of vigorous- intensity (like running) exercise per week.
● Consider keeping a log of what you eat throughout the day.
Be More Active
Getting enough physical activity helps to lower your risk of heart disease and stroke.
● Adults should spend at least 150 minutes (2 ½ hours) each week doing physical activity.
● Sit less! Take the stairs. Park farther away. March in place or take a walk around the block.
● Try muscle-strengthening activities like lifting weights, working with resistance bands, doing sit-ups and push- ups, or some forms of yoga—whatever works for you.
● If you don’t have a lot of time in your day, try being active for 10 minutes at a time. Anything that gets your heart beating faster counts!
Stop Smoking
Any amount of smoking, even light or occasional smoking, damages your
HEART>>page 14
istock.com/kitzcorner
What’s Going On at Road America? A Look at Exciting New Projects for Fans and Competitors
As one of North America’s premier road racing circuits, Road America never stops improving to create a world-class experience for fans, competitors, and event partners. As we usher in our 70th Anniversary, we’re excited to share some significant updates underway to enhance safety, accessibility, and the overall atmosphere.
Here’s what you can expect:
New Pedestrian and Golf Cart Bridge
We’re saying goodbye to our staired access walkover bridge from 1961 and welcoming a modern, multi-use bridge designed to accommodate pedestrians and golf carts. This new bridge features ramped approaches, making it accessible and convenient for all guests. However, at select events, expect some limitations on golf cart traffic in the start/finish tunnel to alleviate congestion and keep everyone moving efficiently.
North Paddock Enhancements
The North Paddock area is getting a significant upgrade, transitioning to an allpaved surface while maintaining roughly the same paddock potential as before. But it’s not just about smooth pavement. This project includes a major overhaul of our water management system, complete with storm sewers and a retention plan, to ensure the area remains functional in all weather conditions. Competitors will appreciate an alternate entry to the false grid, reducing race car traffic on the Midway at certain events. Plus, our carport will transform into a more garage-
like structure, offering better protection and functionality.
Suite Renovation
Our suite experience is getting a major facelift. By combining two existing suites in the finish line tower into one large, state-of-the-art space, fans will enjoy a modern look and feel that rivals upgrades seen in other top sports venues. Whether you’re here for a corporate event or a weekend of thrilling racing, the enhanced suite area will elevate your experience with contemporary amenities and a fresh design.
Paddock Press Rebuild
With the rebuilding of the structure commonly known as the Paddock Press building, media members and photographers will soon enjoy a more welcoming and efficient space. The new layout, complete with a sleek, modern aesthetic, is designed with user-friendliness in mind. This upgrade aligns with our commitment to providing the best possible multi-function experience for media professionals covering our events and VIP experiences throughout the year. Stay tuned for a new name to accompany the structure in the near future.
Barrier Straightening for Safety
Safety remains a top priority at Road America, so we’re adjusting barriers at two key track locations. Driver’s left between turns 4-5 and driver’s left between turns 13-14 are undergoing a straightening process involving removing and reconstructing the barrier base. Rest assured, all fences and barriers will return to their original locations upon completion, maintaining the integrity of our beloved circuit while improving safety measures.
Road America is dedicated to continuous improvement, blending our storied history with modern enhancements to deliver an unmatched motorsports experience. These projects reflect our commitment to the fans and competitors who make Road America a special place. Stay tuned for more updates, and prepare to see these incredible changes for yourself in the coming year.
Grab your event tickets and more at www.roadamerica.com
Road America’s 2025 season schedule promises a breathtaking journey, with each event offering its unique blend of history, competition, and excitement. Whether you’re a die-hard enthusiast or a casual spectator, Road America has something extraordinary in store for you. Mark your calendars as the roar of engines and the thrill of racing await you at America’s National Park of Speed. Event tickets, camping, and more are now available at www.roadamerica.com
Trusted by over 200,000 doctors & patients.
World-Class Care. Local Convenience. Since 1985. Your vision is priceless. When you or a loved one need anything from a comprehensive eye exam to emergency treatment for a retina ltear, you want a team you can trust. Our specialists work together to deliver qualified, 24/7 coverage on the leading edge of technology and techniques. We believe each patient is unique and only recommend treatments appropriate to individual needs and means. And, as local residents committed to our community, we provide continuing education training to area health and senior care professionals and have distributed over one million free booklets and handouts. This dedication and expertise are two of the reasons why our peers voted us “Top Doctors” in Milwaukee and MKElifestyle magazines.
Brett Rhode, MD Michael Raciti, MD David Scheidt, OD Daniel Ferguson, MD Daniel Paskowitz, MD, PhD, Austin Hribar, OD
Vitamins for AMD: If and What to Take
By Cheryl L. Dejewski
The number and variety of eye-related health products is daunting and confusing—for both patients and doctors. The dramatic increase came after two major National Eye Institute studies found that certain specific high levels of lutein, zeaxanthin, zinc, vitamins C & E, and copper could significantly reduce the risk of developing advanced Age-Related Macular Degeneration (AMD) by about 25 percent and the risk of vision loss caused by a certain advanced subtype of AMD by about 19 percent,” says Michael Raciti, MD, a partner at Eye Care Specialists, one of Wisconsin’s leading ophthalmology practices.
AMD is the leading cause of central vision impairment in Americans age 50 and older. AMD affects the ability to see things straight ahead (faces, clocks, signs, text, etc.) and distorts lines, colors, sizes and edges. Prompt diagnosis and treatment are key to protecting quality of life.
Can supplements help fight AMD?
“These nutrients are NOT a cure for AMD and will NOT restore vision already lost from the disease. However, results from the Age-Related Eye Disease Studies (AREDS 1 & 2) showed that they do play a key role in helping people at high risk for developing advanced AMD to protect and preserve their existing vision. Although studies have suggested that a diet rich in green, leafy vegetables may lower the risk of developing AMD, the high levels of nutrients evaluated in the AREDS cannot be achieved through diet and/or regular multivitamins,” explains Daniel Paskowitz, MD, PhD, an ophthalmologist who has conducted continuing education presentations and webinars for audiences of up to 125 referring optometrists.
Which supplement is best?
“For patients who already have AMD, the best vitamin formulation is determined by the stage (moderate v. significant) of their condition and their smoking status (the AREDS1 formula was found to possibly raise lung cancer risk in smokers). Because of the confusing number of eye-related products crowding shelves, to keep it simple and safe for anyone we determine should take a supplement, our practice recommends only using products designated as having the AREDS2 formulation. For example, Bausch & Lomb provided the formulation used in both studies and now sells a “PreserVision AREDS2” soft gel supplement in retail stores and pharmacies,” says Daniel Ferguson, MD, a partner at Eye Care Specialists, which handles the care of thousands of AMD patients.
Can you still take a multivitamin?
Yes. Most AREDS participants safely took both a multivitamin and the supplement. However, to avoid any overdosing of vitamins, minerals or nutrients, patients should review what they are taking with their eye care specialist, primary care doctor, and/or pharmacist.
Should patients without AMD use supplements?
“No. The AREDS and two other recent studies showed that the only people who benefitted from taking the supplements were those with significant AMD. There was no benefit to those with mild AMD. Thus, they are not expected to help someone with no eye disease. A number of supplements are also being marketed for general eye health (especially for people over 50); however, clinical trials have not been performed to determine if these vitamins can prevent the development of AMD or other eye concerns. As such, we highly recommend that patients see an eye care specialist before spending money on these (somewhat
VISION >>page 53
Home Care Services!
Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.
Any amount of smoking, even light or occasional smoking, damages your heart and blood vessels.
● Select a quit date and write yourself a contract that outlines your plan for quitting.
● Talk with your healthcare provider about programs and products that can help you quit.
● Join a support group. Many hospitals, workplaces, and community groups offer classesto help people quit smoking.
● Call 1–800–QUIT–NOW and visit smokefree.gov to get additional support.
Control Cholesterol
Unhealthy levels of cholesterol can lead to high cholesterol, which increases the risk of developing heart disease.
● Try the Therapeutic Lifestyle Changes (TLC) Program which combines diet, physical activity, and weight management to help lower high blood cholesterol andimprove heart health.
● Eat a heart-healthy diet that is low in saturated fats, as these can raise LDL cholesterol levels.
● Limit alcohol consumption. Drinking too much alcohol— more than two drinks a day for men or one drink a day for women—can raise your total cholesterol level.
Manage Stress
Learning how to manage stress with healthy coping strategies helps improve your emotional and physical health.
● Use relaxation techniques that combine breathing and focused attention on pleasing thoughts and images to calm the mind and body.
● Consider meditation, as it can help to lower stress.
● Take a yoga class to help lower stress and improve mindfulness. It may also offer you a supportive community.
Manage Blood Sugar
Maintaining stable blood sugar levels is crucial for heart health, especially for people with diabetes or those at risk of developing diabetes.
● Eat a diet rich in whole foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats.
● Monitor your carbohydrate intake and choose complex carbohydrates, like whole grains and legumes, to help control blood sugar levels.
● Talk to your healthcare provider about how often you should check your blood sugar levels, especially if you have diabetes.
Control Blood Pressure
Keep your blood pressure in a healthy range and keep track of your numbers. Blood pressure that’s consistently higher than 130/80 mm Hg can cause serious health problems.
● Have your blood pressure checked each time you visit the doctor
● Use a blood pressure monitor to measure your blood pressure at home and learn how to measure it correctly.
● Use a blood pressure tracker to keep a record of your numbers each reading.
● If you’re pregnant or planning to be, it’s especially important to keep your blood pressure in a healthy range.
Practice Self-Care & Find Social Support
Daily acts of self-care can benefit your heart because self-care is heart care. Studies show that having positive social support, close relationships, and feeling connected to others makes it easier to stick to heart-healthy habits.
● Try to do at least one positive action for your heart health each day.
● Make the doctor’s appointment you’ve been putting off.
● Ask family and friends to text you reminders or encouragement to help you meet your health goals.
● Join an exercise class or a weight management group to connect with other like-minded people and stay motivated.For more information about how you can take action.
Getting regular physical activity can help prevent heart disease. Adults need at least 150 minutes of moderate-intensity aerobic activity each week. This includes anything that gets your heart beating faster — like walking, dancing, and biking.
If you’re just getting started, take it slow! Try fitting a quick walk into your day. Even 5 minutes has real health benefits — and you can build up to more activity over time. Learn more about getting active.
Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure. Deep breathing and meditation are good ways to relax and manage stress.
Made for Life on the Go
UNPLUG AND PLAY:
2024 Toyota Prius Prime Redefines the Daily Drive
Both the standard Prius Hybrid Electric Vehicle (HEV) and the Prius Prime PHEV are powered by Toyota’s Hybrid Synergy Drive powertrain, which seamlessly combines the output of the gasoline engine and electric motors. The biggest difference is that the PHEV model can be plugged in to recharge its lithium-ion battery pack. There’s no special equipment needed for home charging, just plug the Prius Prime into a standard household outlet using the supplied cable (Toyota recommends using a dedicated GFI 15A outlet). The battery will recharge in about eleven hours on a standard 120V home outlet and in about 4 hours on a Level 2 charger under ideal conditions. And if you can’t plug it in, it’s okay, Prius Prime will continue to run like an efficient hybrid.
The Prius Prime can operate in EV, Auto EV/HV, or Hybrid Mode depending on the driver’s needs and vehicle state of EV battery charge. EV Mode relies solely on the vehicle’s battery when there is sufficient charge and functions just like any other Battery Electric Vehicle without support from the gasoline engine. When in Auto EV/HV Mode, the vehicle will still primarily rely on the vehicle’s battery to drive the wheels but will switch to HV mode to provide additional power in more demanding circumstances, like up steep hills or at higher speeds. In Hybrid Mode, the Prius Prime automatically switches between the gasoline engine and the electric motors to efficiently combine the engine drive force and the electric power from the hybrid battery.
The Prius Prime can even help optimize range by recognizing the driver’s stopping patterns on frequently driven routes and suggesting when to let off the accelerator. Available Predictive Efficient Drive with Predictive Deceleration Support collects daily driving data to optimize points of deceleration and stopping. From then on, when the driver goes through a frequented location, the system indicates when to let off the accelerator and can apply assisted deceleration to help boost fuel efficiency.
Prius Prime: Moving toward Toyota’s “Beyond Zero” Vision for the Future
The Prius Prime stands at the forefront of Toyota’s effort to reduce carbon emissions and move toward its Beyond zero vision of a carbon neutral future. It’s no coincidence that Toyota offers the widest selection of electrified vehicles in the market to give customers more choices to reduce their carbon emissions. With its blend of full electric and highly efficient hybrid driving, the 2024 Prius Prime offers drivers a Super Ultra-Low-Emission (SULEV) vehicle that complements Toyota’s diverse approach to fighting carbon.
Look for the review in February.
Complete Care specializes in short term rehabilitation to get you back home safely, and long term care. Be at peace knowing your loved one is receiving outstanding care with the amenities of home in a serene setting.
Find a Complete Care center near you to learn more and schedule a tour!
GLENDALE CARE AND REHAB CENTER
6263 N Green Bay Avenue, Glendale, WI 53209
414.351.0543 | glendalecrc.com
GRANDE PRAIRIE CARE AND REHAB CENTER
10330 Prairie Ridge Blvd, Pleasant Prairie, WI 53158
262.612.2800 | grandeprairiecrc.com
KENSINGTON CARE AND REHAB CENTER
1810 Kensington Drive, Waukesha, WI 53188
262.548.1400 | kensingtoncareandrehab.com
OUR CARE SERVICES
• Inpatient Dialysis
• Physical, Occupational, and Speech Therapy
• Wound Care
• Behavioral Health
• Respite Care
• VA Contracting
• And Much More
RIDGEWOOD CARE CENTER 3205 Wood Road, Racine, WI 53406 262.554.6440 | ridgewoodcarecenter.com
SOUTHPOINTE CARE AND REHAB CENTER 4500 West Loomis Road, Green�ield, WI 53220 414.325.5300 | southpointecrc.com
VIRGINIA HIGHLANDS CARE AND REHAB CENTER W173 N 10915 Bernie’s Way, Germantown, WI 53022 262.509.3300 | virginiahighlandscrc.com
Scan to Learn More
Unlocking Optimal Health Through Nutrition
Achieving optimal health is a multifaceted journey that requires a well-rounded approach. One essential aspect often overlooked is effective hydration. While drinking water is crucial, not all hydration methods are created equal. Herbal teas can offer significant benefits, representing one aspect of a broader approach to wellness. A personalized nutrition consultation offers insights specifically tailored to meet your unique health needs, ensuring you derive maximum benefit from every meal and drink.
The Limitations of Plain Water
Plain water, despite being essential for life, may not always be the most efficient way to hydrate on a cellular level. Critical electrolytes such as sodium, magnesium, and potassium are necessary for proper cellular hydration. Unfortunately, many people lack these minerals in their diets. Without them, drinking plain water can sometimes lead to edema (swelling) as the body struggles to process and utilize the water efficiently.
In regions with harsh climatic conditions, like Mongolia, people have developed alternative hydration practices. Herbal teas, milk tea with salt, and boiled
water are commonly preferred over plain water. These practices not only cater to hydration needs but also contribute to overall well-being. These culturallyrooted hydration methods offer a more nuanced approach to maintaining optimal fluid balance.
The Vital Role of Herbal Teas
Herbal teas offer a robust solution for hydration that goes beyond simply quenching thirst. Here are three key reasons why integrating herbal teas into your daily routine can significantly enhance your health:
Enhanced Hydration and Kidney Health
Herbal teas are not just about increasing fluid intake; they enhance the quality of that intake. The natural properties of herbal teas can support kidney function and improve overall hydration levels more effectively than plain water.
Herbs like dandelion, nettle, and hibiscus can help detoxify the kidneys, enhance urinary flow, and support liver function. These benefits are crucial for maintaining a clean, efficient filtration system in the body, pivotal for overall health.
The Vital Role of Herbal Teas
Blood Health Post-COVID
In the aftermath of illnesses such as COVID-19, many people experience thicker blood due to inflammation and reduced physical activity. Herbal teas can help in naturally thinning the blood by improving electrolyte balance in the bloodstream, essential for recovering patients who need to manage blood viscosity.
Herbs like ginger, turmeric, and cayenne pepper have natural blood-thinning properties. They can improve blood circulation, reduce inflammation, and support the immune system, making them highly effective in post-recovery nutrition plans.
Rapid Health Optimization
Herbal teas can act quickly to leverage health benefits, from boosting immune function to calming the digestive system. Each herb has specific properties that can target different aspects of health, providing a natural and effective way to enhance well-being.
For instance, chamomile tea is excellent for stress relief and promoting sleep, while peppermint tea can aid in digestion and alleviate headaches. Incorporating these teas into your routine can provide quick, natural solutions to common health issues.
Health Benefits of Tai Chi
Tai Chi, an ancient Chinese martial art, is recognized not only for its deep philosophical roots but also for its significant health benefits, especially for seniors. This gentle form of exercise, characterized by slow, deliberate movements and deep breathing, offers a holistic approach to well-being, making it an ideal practice for individuals of all ages. In this blog, we’ll take a look at the various health benefits of Tai Chi and why it has become a recommended activity for people looking to improve their physical and mental health. Be sure to consult with your doctor before incorporating a new exercise into your routine.
Preventing Falls
One of the most appreciated health benefits of Tai Chi is improving balance and, as a result, reducing the risk of falls. Practicing Tai Chi gently strengthens the muscles and improves flexibility, coordination, and can increase your awareness of your body and surroundings. Research has shown that Tai Chi can decrease the risk of falls in older adults. By practicing Tai Chi regularly, you can gain more stability and confidence in your movements and significantly lower
your risk of falling.
Enhancing Cognitive Capacity
Tai Chi is not just a physical workout; it’s also a mental one. The practice involves a high degree of concentration, memory, and coordination, requiring participants to remember sequences of movements and execute them with precision. This cognitive engagement has been linked to better memory, attention span, and overall cognitive function. Studies suggest that Tai Chi can have a protective effect on the brain, which helps to reduce cognitive decline and even improve cognitive capacity in older adults.
Alleviating Symptoms of Osteoarthritis
Osteoarthritis, the most common form of arthritis, causes pain and stiffness in the joints, significantly affecting the quality of life for many older adults. Tai Chi incorporates gentle movements and can be an effective way to manage these symptoms. The practice promotes flexibility and strengthens the muscles around the joints, thereby reducing stress on the joints themselves. Regular Tai Chi practice has been shown to decrease pain and improve physical well-being.
Improving Mental Health and Well-being
Beyond its physical health benefits, Tai Chi can be beneficial for mental health. It incorporates meditative aspects to promote relaxation and stress reduction, which are crucial for emotional well-being. The deep breathing techniques used in Tai Chi can help lower blood pressure and reduce symptoms of anxiety. Regular exercise is also a great way to maintain a positive mental outlook, and incorporating a new type of movement is a great way to stay sharp and excited about gentle exercise.
Strengthening the Immune System
Tai Chi’s impact on the immune system is another compelling reason for seniors to start a new routine. Engaging in regular Tai Chi exercises has been associated with improved immunity. By boosting the immune system, Tai Chi can help fight off illnesses and maintain overall health.
There are many health benefits of Tai Chi that make it an excellent choice for seniors looking to improve their physical and mental well-being. It’s a practice that strengthens the body and nurtures the mind and spirit. If you want to make this a social activity, talk with your local gym, exercise club, or even group of friends to start this new practice. For more exercise tips, take a look at the CapTel blog.
The CapTel® Captioned Telephone shows word-for-word captions of everything a caller says, letting you read anything you cannot hear over the phone. CapTel is a NO-COST, federally funded technology available under the Americans with Disabilities Act To qualify, users need:
Hearing loss
Internet connection • Landline telephone service
istock.com/Ulza
istock.com/nadisja
Greener Dish Soap: Why Not?
Isabella Sollazzo
Dear EarthTalk: Are mainstream dish soaps really that bad for the planet? And if so, what are some greener alternatives?
—P. McGrath, Boulder, CO
Many well-known dish soaps contain synthetic chemicals and additives that are harmful.
Popular dish soaps often claim to easily tackle grease, leave dishes sparkling clean and uphold commitments to sustainability and safety. But these promises are often misleading. These products may deliver on cleaning power, but they often come at a high cost to human health, animal welfare and the environment. Many well-known dish soaps contain synthetic chemicals and additives that are harmful.
The main chemicals in dish soaps include Methylisothiazolinone, 4-dioxane,
and fragrance and dye additives. Methylisothiazolinone is a synthetic preservative which inhibits the growth of bacteria and fungi, helping to give sponges a long useful life. The chemical is also a skin irritant for many and highly toxic in aquatic environments. 4-dioxane, though not intentionally added into dish soaps, is the byproduct of other chemical reactions. As a recognized groundwater pollutant, 4-dioxane is notoriously difficult to filter out during water treatment. The lemony-fresh scent many associate with cleanliness comes from synthetic fragrances, which act as air and aquatic pollutants. Dyes, which create visual appeal, are persistent pollutants that can linger in the environment for decades, contaminating waterways.
The environmental harm of dish soap extends beyond usage to its production. The industry ranks as the fourth-largest contributor to toxic pollution, with weighty impacts on communities near production facilities. The factories emit high levels of harmful chemicals, worsening climate change and exposing local populations to increased cancer risks. The toxic footprint also extends along transportation routes, especially from South Carolina through Georgia, Alabama, Mississippi, Louisiana and Texas.
Luckily, there are several options that are better for the environment and individual health.
Cleancult Liquid Dish Soap is made from plant bases and does not use animal testing. It cleans efficiently, is easy on sensitive skin, does not contain harmful chemical, and received an “A” environmental rating. Dr. Bronner’s Pure Castile Liquid Soap, generally known as a camping dish soap, is another grade “A” certified soap with strong Environmental, social, and governance (ESG) principles guiding production. It uses basic ingredients, designed to be safe in waterways. Koala EcoNatural Dish Soap is made without synthetic fragrances, using essential oils instead, and holds two toxic chemical-free certifications. These alternatives are available at a slightly higher price point, but are much worth the investment.
Liquid dish soaps might not initially sound like the most eco-friendly option since a large percentage of the product is water. Not to mention the plastic bottles involved.
However, if you choose the right brands with the right packaging, it is possible to get a sustainable and environmentally friendly dishwashing liquid.
Join our team of holistic health practitioners
We are looking for strategic thinkers, team players and leaders who align with our purpose of improving the health and wellbeing of those we serve
Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy
If our purpose resonates with you, we invite you to explore career opportuni es and apply today.
*Full me or part me (at least three days a week as client load builds). $35/hr, up to $40hr maximum. Qualifica ons: Must have a passion for natural health. Background in Nutri on preferred Willing to train the right candidate
Get A Massage for Better Health
Authored
by:
Total Health Team
Massage is an excellent way to support your health and well-being. If you’ve ever considered getting a massage, but weren’t sure what type to ask for or were overwhelmed by the choices, the therapists at Total Health are here to help.
First, don’t be worried about asking for the right type of massage. Our therapists start by asking you about your needs, if you are feeling any pain, and about other health conditions that could affect you during a massage. From that assessment, we will tailor the session, often combining different techniques, to give you the greatest possible benefits.
The types of massage offered at Total Health New Berlin location are: Swedish or relaxation style. This is a full body massage that provides a feeling of rest or relaxation. It typically uses long strokes and does not target the deeper layers of muscle. Swedish massage is ideal for individuals that do not have any specific body issues to address.
Therapeutic massage. Ideal for people with pain issues in a particular part of the body, therapeutic massage typically focuses on the problem area and nearby areas of the body that are impacted by the injury. In a therapeutic massage, the therapist will take the time to work into deeper layers of muscle tissue, for example the shoulder, and then explore how to correct muscle issues in the surrounding areas such as the back or neck.
Chair massage. Chair massage can be done either at Total Health or on-site in another location using a specially designed massage chair. This type of massage is much quicker, typically only 10 to 20 minutes. There is no need to undress. In addition to being a good option for people with less time, chair massage is ideal for individuals who can’t lay down for a massage or people with trapezoid, back, or arm issues.
Of course, your session will be customized to meet your needs. We want to ensure you receive the greatest benefits possible from your massage and will assess your needs, combine techniques, and even provide tips for at-home care. We want you to feel your best!
Give us a call 262-251-2929 to schedulewith a massage therapist.
Total Health Nutrition Center, a leader in nutritional education, is thrilled to announce the acquisition ofWisconsin School of Massage Therapy, in Germantown, Wisconsin.
This exciting news brings together two institutions with a shared dedication to providing the highest quality education and a commitment to excellence in the natural health industry.
The Wisconsin School of Massage Therapy has a long-standing history of more than 20 years of providing exceptional training for aspiring massage therapists, and Total Health is excited to welcome its experienced faculty and students into the fold. This acquisition will allow Total Health to elevate the school’s massage therapy course offerings and provide students with an even wider range of educational opportunities within the natural health arena.
If you would like to explore a career in massage therapy please call the Wisconsin School of Massage Therapy to learn more. You can schedule a 1 on 1 tour or sign up for one of our introduction to massage therapy classes. by visiting teh school’s website www.wsmt.org.
The Wisconsin School of Massage Therapy is located at: N112W15237 Mequon Rd Suite 400, Germantown, WI 53022, Visit us at: https://www.wsmt.org/.
Is a Career in for you? Massage Therapy
Discover if a career as a Wisconsin Licensed Massage Therapist is right for you by attending one of our introduction to massage therapy classes
It will equip you with the knowledge to pursue or continue a fulfilling career with ample financial rewards and additional benefit that enrich both your professional and personal life.
Tuition: Less than $9,999.00
Schedule: Evening classes, Mondays and Wednesdays 5:30-9:30 pm
Benefits: Job flexibility, potential for high earnings education courses
istock.com/Jacob Wackerhausen
Living Well, Aging Well
Research has found that individuals who experience a well lived life report a more positive attitude toward aging. Later life can offer greater freedom to be who one is, express oneself and choose what is personally meaningful.
This search for personal meaning is at the heart of a well lived life. Living well means searching for and discovering our unique gifts and interests. It’s traveling that long, sometimes tangled path to develop those gifts and realize our full potential. Living well and aging well is about leaving our unique mark on this world and contributing to other’s well-being.
Making a positive impact, helping others, sharing one’s experiences, making a difference in one’s environment, shows a person that their own life matters. Living well is discovering and understanding that what we do, even the small, everyday things, really matter and add up to a life that is personally meaningful.
Creating a positive impact, creates a positive outlook on life. Past research has always found a link between an upbeat mental state and improved health, including lower blood pressure, reduced risk for heart disease, healthier weight, better blood sugar levels, and longer life.
Even though research had suggested an association between positive emotions and health, it didn’t reveal the underlying mechanisms. Now, by using brain imaging, neuroscientists have found that positive emotions can trigger “reward” pathways located deep within the brain, including an area known as the ventral striatum.
In contrast, negative emotions, light up the brain region known as the amygdala, which plays a role in fear and anxiety. Research showed that there was a big difference among people in how quickly or slowly the amygdala recovered following a threat. Those that recovered more slowly were more at risk for a variety of health conditions compared to those who recovered more quickly.
Among those who appear more resilient and better able to hold on to positive emotions were people who have practiced various forms of meditation and mindfulness and self-reflection (thinking about the things you find important, that make your life meaningful), which suggests that people can develop the skills needed to make positive, healthful changes.
This is tremendously important. Typically, when given health advice, such as telling couch potatoes to get more active, inactive adults become defensive and come up with reasons why the message doesn’t apply to them. Brain imaging found that if people reflect on things they value before they receive the health message, then their brain’s reward pathways are activated and they are more receptive to the message, i.e. the couch potatoes were much more likely to get moving! This research has shown that we can open the brain to positive change and help people achieve their health goals.
Being open to positive change is a key to emotional wellness. It’s easy to feel that emotions just happen, kind of like the weather. But now research suggests that we can have some control over which emotions we experience. And research has shown that having a positive mindset can help improve our physical health.
As we grow older and gain life experience, it’s helpful to focus on what is important to us to help motivate us to change our daily habits.
No Matter Our Age:
Choosing the Best Senior Community
Finding the right senior community requires a lot of education and research. One popular option is a Life Plan Community, meaning that there is more than one level of care. St. Camillus Life Plan Community offers Independent Living, Assisted Living, Skilled Nursing (which includes short term rehab stays), Memory Care, Home Health and Hospice Services as well as our own Therapy Department.
There is a misconception that living in a Life Plan Community requires residents to move multiple times around campus as they age. This is not always the case. Our goal at St. Camillus is to have residents live in their Independent Living apartments for as long as is safely possible and to choose the care services they want.
Our beautiful Independent Living apartment homes are located in our East and West Residences. With over 400 units and more than 20 floorplans, we have everything from a cozy studio to a nearly 2,000 sq ft. two bedroom plus den apartment. All residents share a very large common area that includes 4 dining venues, 2 chapels, a movie theater, golf simulator, Revitalize Wellness Center that includes a pool and spa, as well as outdoor patios, a firepit, shuffleboard and pickle ball courts. Contact us today to learn about our limited time offers at 414-259-6310.
Senior Living: It’s in The Eye of the Beholder
You’ve probably driven past one or more of these shiny, new-construction senior living communities that have been popping up in recent years and thought to yourself, “Wow, those sure don’t look like they used to.”
It’s true; they don’t. And in fact, today’s senior living communities simply aren’t like they used to be.
They’re modern and luxurious, with amenities and designer touches, amazing food and service and the grandeur we’d expect from a high-end resort hotel. You’re almost amazed to the point where you have to remind yourself that it’s not a hotel—it’s home.
Indeed, so nice are these new senior communities that it’s easy to get caught up in all the marble and chandeliers and somehow lose track of what may be the most critical feature of all, and the question every senior and their families should be asking:
Can this community give me or my loved one the ability to age in place?
Aging in place is the ability for seniors to remain in their residence of choice— without sacrificing quality of life—well into their late or even final years. But recent data suggests millions of seniors may be going about it the wrong way.
The Institute on Aging reports that some 43.5 million U.S. adults are sole caregivers for an aging parent. And while that’s both noble and selfless, rising life expectancies mean today’s seniors are living long enough to experience multiple, simultaneous health issues and depend even more on their relatives for care that, let’s face it, they aren’t able to nor qualified to give.
It’s a Matter of Lifestyle Quality for Both Seniors & Families
Pleasing aesthetics and all the modern luxuries convey exceptional lifestyle quality. But you mustn’t be so enamored with them that you neglect to consider the future and how aging may escalate any chronic conditions or otherwise weigh on mobility or the ability to perform daily activities.
Plenty of senior living communities offer only an exquisite independent senior living option, which means that the emergence of memory-related impairments or worsening health issues would likely necessitate a move to an entirely different community that offers assisted living, memory care or other specialized services.
In that case, you and your family would be left to figure out the logistics, plan and execute a move to a more care-driven senior living community, one you probably would’ve considered in the first place had you foreseen the road ahead. The availability of expertise in developing personalized care plans and services like medication management may have impacted that initial decision.
It Doesn’t Require a Crystal Ball to Plan Ahead
When evaluating today’s broad spectrum of available senior living solutions, remember the ultimate value and sustainability of a community isn’t determined in the here and now. You began your search thinking of the future and what’s best for you and your loved ones. Remember to keep that top of mind. Fancy chandeliers and marble countertops are nice, but knowing your loved ones have the opportunity to age in place and be properly cared for, without the added stress of moving into another senior living community and losing that day-to-day consistency, is really what your search is all about. For information visit www.charterofmequon.com, www.charterofhasmerlake.com www.charterofwestbend.com.
istock.com/Jacob Wackerhausen
An Active Heart, Is A Healthy Heart
The stresses and challenges of taking care of someone day in and day out, not to mention all the other crazy things life sends our way, can tax even the strongest of hearts. That’s why American Heart Month is such an important observance for us. For example, did you know that heart disease causes approximately one woman’s death every minute?
It’s important to maintain a healthy lifestyle and diet to sustain a healthy heart. In addition, according to Dr. Carolyn Clevenger, president of the Gerontological Advanced Practice Nurses Association, people who remain active throughout their lives, experience a shorter decline at the end of their lives.
Family Caregivers may use some of the following techniques to keep seniors active and engaged:
01. Stimulate the mind by doing a puzzle a day. Cards and other games are additional ideas.
02. Older adults who are homebound or in care communities can still give back. Suggest your loved one be a greeter at church. If they sew or knit, they can make blankets for the animal shelter or baby hats for the local hospital.
03. Share a meal. Make plans to eat a meal regularly with your senior loved one. If you’re not able, suggest they dine with friends at a local senior center.
One of the biggest risks to a senior’s overall health is poor diet. Diet and companionship go hand-in-hand. “When you eat with others, appetite is better and emotional well-being is improved,” said Dr. Clevenger.
Heart-healthy eating involves consuming vegetables, fruits, whole grains, fatfree or low-fat dairy products, fish, lean meats, poultry, eggs, nuts, seeds, soy products, legumes, and vegetable oils (except coconut and palm oils). Also, it limits sodium, saturated and trans fats, added sugars, and alcohol.
Foods to eat
The following foods are the foundation of a heart-healthy diet.
Vegetables such as greens (spinach, collard greens, kale), broccoli, cabbage, and carrots
Fruits such as apples, bananas, oranges, pears, grapes, and prunes
Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas
Fat-free or low-fat dairy foods such as milk, cheese, or yogurt
Protein-rich foods:
Fish high in omega-3 fatty acids, such as salmon, tuna, and trout, about 8 ounces a week
Lean meats such as 95 percent lean ground beef or pork tenderloin
Poultry such as skinless chicken or turkey
Eggs
Nuts, seeds, and soy products
Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
Oils and foods containing high levels of monounsaturated and polyunsaturated fats that can help lower blood cholesterol levels and the risk of cardiovascular disease. Some sources of these oils are:
Canola, corn, olive, safflower, sesame, sunflower, and soybean oils
Nuts such as walnuts, almonds, and pine nuts
Nut and seed butters
Salmon and trout
Seeds such as sesame, sunflower, pumpkin, or flax
Avocados
A Community for Wellness
For 100 years, VMP has strived to create an environment where older adults thrive and remain engaged and healthy. We have come a long way since our inception in 1925 as the non-profit Elmore Methodist Home for the Aged located at 11th and Kilbourn. While we keep an eye on the past and honor our Christian roots, we move forward with a clear vision to continually improve and grow our community. Before our current buildings were constructed, Methodist Manor’s first Executive Director Reverend George Palmer declared that our campus should be “a self-contained community with all the necessary facilities for communal living. It is intended to meet the spiritual, physical, and social needs of its residents.” Since the beginning, we have accomplished this lofty ideal by expanding options to accommodate the ever-evolving needs of older adults.
VMP Healthcare & Community Living is set on over twenty park-like acres in the blossoming city of West Allis where business is booming, and residents benefit from a supportive community. We have been proud to call West Allis
home since 1960. VMP offers a full continuum of care including independent living, assisted living, memory care, short-term rehabilitation, skilled nursing, and ventilator care. At any given time, we serve more than 400 seniors.
With 262 spacious and comfortable independent apartments and a host of amenities, VMP truly checks all the boxes. Enjoy a book next to the fireplace in the Hearth Room, a game of poker in Lucy’s Lounge, pedal away on one of our recumbent bikes in the Fitness Center, or practice your woodworking skills in our fully equipped shop. A convenience store, chapel, café, upscale resale shop, and an on-site hair salon make every day just a little bit easier and carefree.
The word “boring” is not a part of our vocabulary. If you are looking for more to do, then join our Senior Community Club (SCC), which has 700+ members and has been providing recreational activities for 47 years. Each quarter, our SCC publishes a twelve-page newsletter listing excursions (theater, concerts, and trips – going to Iceland this spring), special events (music, luncheons, and craft classes), and exercise programs (yoga, balance, dance, and more), weekly games (poker, bridge, sheepshead, and mah-jongg), and educational programs. And this is just the tip of the iceberg! To join and receive the newsletter for a nominal fee, please call 414-607-4186.
From our humble beginnings and with the benefit of time, VMP has emerged as a healthcare leader. Our spectrum of services, longevity, non-profit status, and faith-based mission make our community unique. We believe it is our mission and privilege to serve the community and support local causes.
Successful Aging
VMP is a caring community committed to enriching people’s lives. We offer a full continuum of care, so you can be confident that you are receiving the right amount of care when you need it.
Whether you want to explore independent or assisted living, rehabilitation opportunities, or memory care, we invite you to see what we have to offer. We want you to get the most out of your wellness journey. Wherever you call home within VMP, you can enjoy a variety of amenities and services while being a part of a safe and secure environment.
Please visit our website to learn more, take a virtual tour, and scroll through our Facebook page at VMPcares.com. Contact us to schedule an in-person tour at 414-607-4322.
How To Plan Ahead To Age In Place
Planning ahead is hard because you never know how your needs might change. 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 spouse or family member who does. Everyone has a different situation.One way to begin planning is to look at any illnesses, like diabetes or emphysema, that you or your spouse might have. Talk with 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. If you’re a caregiver for an older adult, learn how you can get them the support they need to stay in their own home.
What support can help me age at home?
You can get almost any type of help you want in your home — often for a cost. You can get more information on many of the services listed here 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.
Household chores. 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 and yard services you can hire, or maybe someone you know has a housekeeper or gardener 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 or house of worship. 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. Meal delivery programs bring hot meals into your home; some of these programs are free or low-cost.
Money management. Do you worry about paying bills late or not at all? Are health insurance 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 use a computer, you could pay your bills online. Check with your bank about this option. Some people have regular bills, like utilities and rent or mortgage, paid automatically from their checking account.
Be careful to avoid money scams. Never give your Social Security number, bank or credit card numbers, or other sensitive information to someone on the phone (unless you placed the call) or in response to an email. Always check all bills, including utility bills, for charges you do not recognize.
Even though you might not need it now, think about giving someone you trust permission to discuss your bills with creditors or your Social Security or Medicare benefits with those agencies. Learn more about legal and financial planning for older adults.
Health care. Do you forget to take your medicine? There are devices available to remind you when it is time for your next dose. Special pill boxes allow you or someone else to set out your pills for an entire week. Have you just gotten out of the hospital and still need nursing care at home for a short time? The hospital
planner can help you make arrangements, and Medicare might pay for a home health aide to come to your home.
You Want To Expand Your Social Circle
Are you feeling lonely but otherwise healthy? Maybe your friends have moved away and you want to be able to socialize with like-minded adults and form new friendships.
If this sounds familiar, independent living is an excellent choice for you.
You’ll be surrounded by people your own age who are all embracing the same stage of life.
Making new friends will come easy because everyone is a part of a community that shares the same social activities, events, and mealtimes.
It’s simply a matter of walking out your front door and enjoying the companionship of other community members. Having friends around all the time makes life purely more fun and enjoyable.
Many independent living communities offer onsite classes and lectures on a variety of topics that may interest you.
Remember – keeping your brain moving is just as important as keeping your body moving!
The Westerly is Now Pre-Leasing – Construction Update Construction is well underway at The Westerly, and we’re excited to share that pre-leasing opportunities for spring 2025 move-in dates are now available! Learn about our progress as we prepare for next year’s opening with the following construction updates courtesy of Matter Development, ICAP Development and Moore Construction.
On track with initial construction time estimates, our team is currently painting the interior of the memory care units, installing drywall on the fourth floor and insulating the third floor. In tandem, the brick veneer and siding on the exterior of the building are installed. The south side of the building will be completed in the near future. Everything will come together in the interior design of the space, which is inspired by Midwestern yacht clubs, Door County vacation destinations and the free spirit of adventure on and near the waters of Lake Country.
Explore our construction process!
What’s Coming
Managed by Koru Health, The Westerly offers a continuum-of-care setting, including independent living, assisted living, memory care and a specialty care suite in the heart of Pewaukee. Featuring 138 units in a luxury, four-story facility across 4.7 acres of land, residences will range from smaller memory care studios to condo-sized independent living residences upwards of 1,400 square feet.
Located across from the bustling Meadow Creek Market shopping center near the intersection of Highway 164 and Capitol Drive, residents of The Westerly will find themselves in the center of the action, with several large retail stores, small businesses, casual and fine-dining restaurants and Simmons Woods Park, which boasts 50 acres of trails, woodland and marsh, closeby.
In addition to senior living, the development features dozens of amenities, including an aquatic center, a social and dining room called The Comet Club, a tea room, a health and fitness center, rooftop patio, golf simulator and an outdoor memory-care courtyard. The Westerly is designed with the larger community in mind, offering services and space conducive to both residents and their visiting family and friends.
Get a Closer Look at the Construction on Lake Country’s Premiere Senior Living Community
Join our team on a walkthrough of the property’s design and features: Pre-Leasing is Happening Now
To schedule a pre-leasing appointment, call 262-533-2017 where you can select your preferred floor plan and view. We have leased apartments on all four floors of the Westerly for Independent Living. Won’t you be our neighbor?
Discover the Advantages of Tudor Oaks Senior Living Community!
Located on a large, beautifully landscaped campus, Tudor Oaks is a unique retirement community for today’s seniors seeking a comfortable retirement lifestyle in a home-like atmosphere, filled with new opportunities and experiences.
Tudor Oaks offers...
Luxury apartments with attached heated garages
Style-smart, charming private apartments
Quality Care 24/7
■ Rehab Stays
Private room/bath, TV, Phone, WiFi
■ Memory Care
Personal suite with private bathroom
■ Respite Stays
Private Room, up to 28-day stay
Healthy Meal Planning: Tips for Older Adults
Eating healthfully and having an active lifestyle can support healthy aging. Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan.
Older adults’ unique nutrition needs
Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:
Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.
To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
Add sliced or chopped fruits and vegetables to meals and snacks. Look for-cut varieties if slicing and chopping are a challenge for you.
Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about key vitamins and minerals.
Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.
It can be hard for some people to follow through on smart food choices. Read about common roadblocks and how to overcome them and check out the USDA’s tips for older adults.
Meal planning
Answering the question “what should I eat?” doesn’t need to leave you feeling baffled and frustrated. In fact, when you have the right information and motivation, you can feel good about making healthy choices. Use these tips to plan healthy and delicious meals:
Plan in advance. Meal planning takes the guesswork out of eating and can help ensure you eat a variety of nutritious foods throughout the day.
Find budget-friendly foods. Create a shopping list in advance to help stick to a budget and follow these SNAP-friendly recipes.
Consider preparation time. Some meals can be made in as little as five minutes. If you love cooking, or if you’re preparing a meal with or for friends or family, you may want to try something a little more challenging.
Keep calories in mind. The number of calories people need each day varies by individual. Always discuss your weight and fitness goals with your health care provider before making big changes.
If you love cooking, or if you’re preparing a meal with or for friends or family, you may want to try something a little more challenging.
Keep calories in mind. The number of calories people need each day varies by individual. Always discuss your weight and fitness goals with your health care provider before making big changes.
Why Proper Nutrition is Key to Healthy Aging
It’s common for our eating habits to change as we age. Consuming less calories is normal as our appetites begin to decrease. This is mainly due to the fact that the older we get the more our metabolisms slow down. Plus, usually our
istock.com t:eggeeggjiew
activity levels also decrease as we age.
The truth is your body simply requires fewer calories to function well as you continue to age. While it is normal to eat less, when meals are skipped and/or poor food choices are made, your overall health can suffer. This is a trend to avoid, especially as seniors’ bones become brittle and falls become a larger risk.
One of the biggest myths surrounding senior nutrition is that all seniors will inevitably lose their appetites as they age. However, when a senior has no appetite at all, it is usually a sign of a more serious health problem.
Lowering the risk for chronic conditions like heart disease, osteoporosis, type 2 diabetes, high blood pressure and more.
Increasing mental capacity.
something nutritious.
Enjoy a meal with friends. Studies show that seniors who eat together tend to have better eating habits, as sometimes the thought of eating alone can decrease appetites. Social meals should be encouraged whenever possible.
Schedule regular mealtimes. Humans thrive on routine, so set a regular eating schedule and stick to it. Eating at the same time each day, even having a snack at the same time, will help increase appetite.
WELL<<page 24
Eat Better, Move Better, Feel Better
Healthy Eating Tips for Seniors
istock.com/ Jacob Wackerhausen
Proper nutrition is essential to stay healthy, active, and to enjoy a better quality of life. A great way to encourage healthy eating is to stick with meals you enjoy eating as your staples, and explore new recipes. You’re never too old to try a new food! And if you enjoy cooking, get involved with the meal preparation whenever possible.
Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all. Seniors with healthy eating habits will live longer and be stronger than those with a poor diet. Another senior nutrition myth is that as long as you are eating something, it’s better than eating nothing at all.
Often seniors find that it’s too difficult or time-consuming to cook a meal, especially if they live on their own and mobility is limited. As a solution, they will turn to pre-packaged foods or frozen dinners. These types of foods are usually high in fat or sodium, and eating them can not only lead to health complications, but also to poor nutrition!
Here are a few tips to ensure you’re getting the proper nutrition you need, even when your appetite starts to decrease:
Don’t increase portion size, increase nutrients. Because seniors’ appetites may be smaller than they used to be, it’s important not to get overwhelmed by a heaping plate of food. Instead, incorporate more nutrients, like spreading peanut butter on toast instead of butter or using milk in your hot cereal instead of water.
Prepare healthy snacks. Try to avoid the convenience of prepackaged salty or sweet snacks. Instead, prepare healthy snacks ahead of time; chop up veggies or portion out whole grain crackers, nuts and fruits into plastic bags or containers. This way, when your stomach starts rumbling, you can easily satisfy it with
Most people have heard about the study that came out last year from the Center for Disease control and Prevention. Only 1 in 10 adults are eating enough fruits and vegetables. The report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic disease like diabetes and heart disease, cancer, type 2 diabetes, obesity and other conditions. Several of the top 10 leading causes of death in the United States are from chronic diseases.
The Department of Agriculture and Health and Human Services advise that adults eat 2-3 cups of vegetables and 1 ½-2 cups of fruit per day. (A serving is ½ cup of fruit or vegetables or 1 cup of salad.)
Simply put, eating a daily diet rich in fruits and vegetables can help reduce the risk of many leading causes of illness and death.
To help us increase our fruits and vegetable intake, Mayo Clinic recommends starting with the 1-2-3 approach:
Get six servings a day by eating:
1 serving with breakfast
2 servings with lunch
3 servings with dinner and snacks
Back to the couch potatoes. It’s never too late to start moving. Take a daily walk or join a mindfulness yoga class. Make sure to find a class that is safe and suited to your current physical condition so that you can safely and mindfully improve your strength and flexibility., regardless of your age.
Susan Goulet and her partner, Lars Schloemer, own Blooming Lotus Bakery, a one-of-a-kind Vegan, Grain-free, Gluten-free bakery. Susan also owns and teaches several classes at Milwaukee Yoga Center in Shorewood.
Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.
Ways Memory Care Communities Differ From Other Types of Senior Living
Memory care communities offer unique features that are especially helpful for older adults with Alzheimer’s or another form of dementia. Learn more here. Photo Credit: iStock.com/Morsa
Images
Seniors with Alzheimer’s disease or another form of dementia face unique challenges to their health and wellness. Cognitive decline comes with confusion, restlessness, lapses in judgment, and other symptoms that can make living at home alone dangerous. Senior living communities offer a safer alternative, but they are not all the same. Memory care communities are designed specifically to help people with dementia and other forms of cognitive decline. Memory care communities are specialized senior living communities that help address and manage the challenges of dementia. While most facilities are for those in the middle and late stages of the disease, more and more memory care communities are creating programs to meet the needs of those in the early stages of dementia as well.
Memory care communities have features that differ from those of other more traditional senior living communities, like assisted living or nursing homes. Each of these differences aims to enhance the wellness and comfort of those living with Alzheimer’s disease or other types of dementia. Here are just a few ways stand-alone memory care communities differentiate themselves from other types of communities.
Smaller apartments
Assisted living and independent living apartments can be quite large, featuring a bedroom, a kitchenette, a living room, and a bathroom. Some even have a den and a second bedroom. Memory care communities often feature smaller living spaces. A memory care apartment would likely consist of a bedroom with extra space for a recliner, a dresser, and a bed, along with a private bathroom.
Memory care communities offer smaller living spaces for good reason, as the concept is to make the entire community feel like a home. People with dementia often have the desire to walk and wander, and using the full community as their home ensures they have plenty of places to explore and interact within. They can go into their bedrooms whenever they want, but they are also welcome to use shared spaces throughout the community, such as living rooms, kitchens, dining rooms, libraries, art workshops, and more.
Secured entrances
Assisted living and independent living communities typically secure their front doors only in the evening and overnight hours. Residents can check in and out of the community when they want.
For those with dementia, leaving a memory care community unattended and without the proper supervision can be quite dangerous. Dementia brings many side effects, including wandering or walking without a purpose or destination. This type of behavior can be dangerous, as seniors can wander outside of their homes and become lost or injured.
Secured entrances and exits eliminate this danger. Memory care communities have secured exits that operate around the clock. They are often alarmed. Guests and staff members can open the doors leading out and are told not to let a resident accompany them outside the secured doors unless they have been checked out at
Wackerhausen
the nursing station. Outdoor spaces are also secured, allowing residents to spend time outdoors while remaining safe.
Facility design and layout
While most senior living communities have safety features to ensure the wellbeing of their residents, memory care facilities often have many additional design features that specifically benefit people with dementia.
Some of these features may include:
An intuitive layout so residents can easily navigate the community.
Signage and color-coding to help orient residents, with camouflaging of certain doors to keep them from areas they should avoid.
Calming, neutral color schemes, using high-contrast schemes only to accent important areas.
Large windows, allowing for lots of natural light, which can help with sundowning.
Paths with no dead ends, allowing for wandering without becoming frustrated.
Appropriate lighting that can be adjusted at different times of the day.
These features help to address and mitigate certain behaviors that are common with dementia and Alzheimer’s.
Staff trained in memory care practices
Assisted living and independent living team members are all trained on community protocol and policies upon hire as well as throughout their tenure. However, memory care team members attend additional training specifically about the progression of dementia and best practices for the care of people with dementia, including how to manage behavioral challenges like aggression and anxiety. Most of these additional training requirements vary by state.
Having a team that has been trained on dementia can help ensure better care as well as more personalized interventions. There is always something new to learn about dementia and how to create calm interactions amid the confusion and behavioral changes that come with the condition.
Daily routines with memory care-specific activities
Residents in assisted living and independent living communities may have daily routines, such as specific mealtimes and wake-up times, as well as events and activities calendars. Memory care communities have these markers during the day, but they also have a more structured routine to build a rhythm for the day that provides comfort to residents by giving them the opportunity to know what
comes next.
It is common to see a memory care calendar full of similar events at similar times of the day. For example, you might see a breakfast club chat every morning before breakfast is served or a wind-down club around bedtime. This type of scheduling allows the staff to establish meeting times that feel natural and comfortable for residents.
Memory care communities also offer programming designed specifically for people with dementia. Such programming may include games, puzzles, gardening, and other activities that help promote cognitive function. There may be fitness classes to promote physical well-being, which also benefits cognitive health. There may also be different therapies available that help residents with dementia, such as music, art, light, and reminiscence therapy. Many communities personalize activities according to residents’ preferences.
Final thoughts on memory care features
Memory care communities are unique and designed to ensure residents are as comfortable and peaceful as possible. As you tour communities, whether specifically for memory care or not, remember to ask questions about features or amenities you don’t understand. You will find that some of those features can play an important part in the lives of the residents who live there.
Choosing the right community can be tough. Understanding the nuanced aspects of these types of facilities can be even more of a challenge. Talking with a local senior living advisor can be a great help to get expert insights from a person with experience helping families make the choice that best suits their needs.
For more information visit www.oasissenioradvisors.com or call (262) 7770462.
Take care of yourself
The importance of self-care was echoed by nearly every caregiver we spoke to, whether they provided care at home or helped to manage care for someone in a residential care community.
Sometimes, taking care of yourself means making tough decisions about where and how dementia care will occur. We all want the people we care for to receive excellent care in a safe, comfortable environment. Yet not everyone has the resources or ability to provide in-home dementia care.
Dementia caregivers know best which resources are most helpful. With their guidance, we’ve compiled a list of dementia care resources to help caregivers at various stages in the process.
itock.com/Mariia Vitkovska
How Peanuts Reduce the Risk of Heart Disease
Do Peanuts Reduce the Risk of Heart Disease?
Almost two decades ago, research pointed to the fact that frequently eating peanuts reduces the risk of heart disease. The effects are evident for people of all ages and genders, and even for individuals with various conditions, such as diabetes.
Heart disease is the leading cause of death in the United States and many parts of the world. It is associated with various complications including atherosclerosis, or the build-up of plaque in the walls of arteries. This build-up can narrow the arteries and make it hard for blood to flow through, possibly leading to blood clots, heart attack or stroke.
How Peanuts Help Maintain a Healthy Heart
A 2018 review in Current Atherosclerosis Reports found that nut consumption reduces the risk of dying from heart disease. The study also found that eating peanuts may support healthy blood pressure, cholesterol, and blood vessels. Another review published in Progress in Cardiovascular Diseases included 25 years of research and showed a strong association between nut intake and decreased risk of fatal and non-fatal coronary heart disease, myocardial infarction, and sudden death. The authors noted that the unsaturated fats, l-arginine, minerals, phenolic compounds and phytosterols in nuts like peanuts appear to be of “paramount importance” for their health effects. They also highlighted that an “estimated 8.3% reduction in risk from coronary heart disease death ensues from each weekly serving (about 30g) of nuts.”
Other studies have found evidence pointing to additional components playing a part in peanuts’ heart-protective powers. Arginine, like that found in peanuts, may improve circulation and reduce heart disease risk. Peanuts are also a good source of vitamin E, which, when consumed in low quantities, can lead to benefits against coronary heart disease.
Cholesterol Benefits
Peanuts can lower LDL & Triglycerides
Peanuts, peanut butter, and peanut oil are filled with heart-healthy monounsaturated and polyunsaturated fats. These fats lower total and “bad” LDL cholesterol as well as triglyceride levels, while keeping “good” HDL cholesterol high. A controlled study of people eating diets high in either peanut oil, peanuts and peanut butter, or olive oil, all of which are high in monounsaturated fat (MUFA), showed that levels of total cholesterol, bad LDL cholesterol, and triglycerides were lowered, while good HDL cholesterol levels remained high.
Peanuts have low amounts of saturated fat, which is found in many animal products, and have no trans fat at all. A 2001 study by the U.S. Department of Agriculture found that levels of trans fat are non-detectable in all types of peanut butter—even the creamy kind.
After much scientific evidence regarding the positive health benefits of peanuts and nuts, the U.S. Food and Drug Administration released a report in 2003 that states, “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
Peanuts can lower blood pressure
Studies also show that including peanuts in your diet as a source of protein lowers blood pressure, which can decrease heart disease risk. Peanuts have a unique mix of functional components, vitamins, and minerals that help the body
prevent heart disease. Eating peanuts and peanut butter isn’t just delicious—it makes your heart happy, too!
Phytosterols in Peanuts Can Lower Cholesterol
Traditionally, scientists have looked at plant sterols for their benefits in preventing heart disease. Phytosterols were first recognized in the 1970’s for their ability to absorb dietary cholesterol in the blood, thereby protecting against cardiovascular disease.
Phytosterols lower cholesterol in two ways. First, they block the absorption of dietary cholesterol that is circulating in the blood. Secondly, they reduce the reabsorption of cholesterol from the liver, which your body naturally produces. So whether your cholesterol is high because of dietary habits, genetics, or both, eating foods with phytosterols can help lower blood cholesterol levels.
Food companies have started adding different plant sterols and plant stanols to foods.
Peanuts and peanut products are unique whole foods that naturally contain phytochemicals. They also contain heart healthy monounsaturated fat, which has been linked to lowering blood cholesterol levels.
One factor that might contribute to these results, in addition to other essential nutrients and healthy fatty acids, are the many plant chemicals found in peanut products. Overall, the peanut diets reduced the risk of cardiovascular disease by 21%, whereas a low-fat diet reduced the risk by only 12%.
Artery Health Benefits
Peanut protein and bioactives help keep arteries healthy
An exciting study from Penn State University demonstrates one way in which peanuts are heart healthy. This study shows that eating peanuts can help keep your arteries flexible.
Key Findings:
First study to show that peanut protein and bioactives help keep arteries flexible
Peanuts prevent arteries from stiffening after a high-fat meal After high-fat meals, peanuts reduce the rise in triglyceride levels by 32%
The human body has up to 100,000 miles of arteries, veins and capillaries. These blood vessels carry oxygen and nutrients throughout the body and must remain flexible in order to work properly.
After a high-fat meal, levels of fat in the blood tend to rise rapidly, causing
blood vessels to become stiff. Over time, this stiffening causes the heart to work harder, increasing the risk of heart attack and stroke.
In this study, participants who ate peanuts as part of a high-fat shake reduced the rise in blood triglycerides by 32% compared to a control shake. The control and peanut shakes were carefully designed to have the same fatty acid profile; therefore researchers attribute this response to peanut protein and bioactives.
Remarkably, peanuts also caused the participants’ arteries to remain open and flexible, despite the shake deriving 50% of its calories from fat.
Peanut Protein and Bioactives
Peanut protein, along with bioactives, vitamins & minerals, likely play a major role in preventing this stiffening response. Peanuts contain more protein than any other nut and more arginine than almost all other foods.
This is important because arginine is used to make nitric oxide, a vasodilator that helps keep blood vessels open and elastic.
This study is unique because it is the first to show that peanut protein and bioactives work together to keep arteries flexible after a high-fat meal.
Decades of research show that the healthy mono- and polyunsaturated fats in peanuts lower blood cholesterol and significantly reduce the risk of heart disease. Peanuts received a Food and Drug Administration (FDA) Qualified Health Claim for Heart Health in 2003, and peanuts are also included on the list of foods certified by the American Heart Association’s Heart-Check program.
Protection Against Inflammation and Cardiovascular Disease
The search for new and more consistent predictors of cardiovascular disease (CVD) has led researchers to find out more about inflammation. Inflammation can be defined as a natural response from the body to intruders. For instance, when you cut your skin, get a bruise, or catch a cold, your immune system kicks in and calls for help, resulting in inflammation.
Researchers are discovering that fat cells, once thought to be dormant, make a unique contribution to immune function, thereby influencing disease status. While basic inflammation is a normal, healthy response, trouble arises when the body is in a chronic state of heightened immunity. In a sense, the body begins to fight itself. Abnormal inflammation could occur in obese people where there tends to be a surplus of fat tissue containing fat cells. As fat mass increases, stress
PEANUTS <<page 54
Alta Mira II offers one & two bedroom apartment homes for those 55 & older. Alta Mira II is a non-smoking community that was constructed with special features for those who may be deaf or hard of hearing. Alta Mira II offers an array of amenities and social activities for its residents. Income restrictions apply.
Bell Tower Place is a non-smoking community offering elegant one & two bedroom apartment homes. Located in a quiet, residential neighborhood you are still situated in close proximity to all the modern conveniences you will need to live an independent, maintenance-free lifestyle.
Cedar Glen offers spacious one & two bedroom apartment homes centrally located in Wauwatosa, just 10 minutes from all of your shopping & dining needs. A variety of activities, 24-hour emergency maintenance and on-site management allow for the independent lifestyle you deserve! Income restrictions apply.
Granville Heights offers one & two bedroom apartment homes in a non-smoking community. Centrally located, you will have easy access to churches, grocery stores, restaurants and more while enjoying a relaxed, maintenance-free lifestyle within the community. Income restrictions may apply.
High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior Our non-smoking community is the perfect place to call home.
Hill Crest, located on the Woodland Ridge Campus offers centrally located one adn two bedroom apartment homes fo rthe independent senior. In close proximity to all of your shopping, dining and entertainment needs, our social activities will have your social calendar full year-round. Income restrictions may apply.
Located on the Woodland Ridge Campus adjacent to the Towering Woods Nature Conservancy, Crestview offers one & two bedroom apartment homes in a non-smokin, pet-friemdly (restrictions apply) community. Enjoy an indepdendent lifestyle with 24-hr. emergency maintenance available. Income restrictions may apply.
Your Guide to Growing Older
By Genevie L. Kocourek, M.D.,
Over 13% of the population of the United States are 65 years of age or older. Caring for ourselves as we grow older is challenging. Often times, care of the older adult involves children or relatives. They often assist in day-to-day activities such as house cleaning and shopping, driving their loved-ones to appointments, offering financial support, and providing companionship.
Health concerns can change as we age, too. For instance, it is uncommon for a young person to have osteoporosis, but it is a common diagnosis in women over age 70. Eye diseases, often painless, can rob senior citizens of their vision. Falls and injuries can result in significant injury, including fractures and bleeding in the brain (hemorrhages). Therefore, it is wise to be aware of the most common conditions affecting senior citizens, and the steps that can be taken to protect us and our loved-ones.
Nutrition.
Nutritional concerns in the elderly include lack of money for purchasing groceries, lack of motivation for cooking a meal when living alone, and loss of taste leading to a poor appetite. Try sharing a meal with a friend, going to social gatherings in the community or at your church, or eat with family.
Physical activity.
As we grow older, it is very important to continue physical activity. Even a daily walk of 15-20 minutes can be very helpful. Many health clubs have a low-cost plan for senior citizens. Clubs often have a warm-water pool, which can be an ideal way for a senior citizen to get exercise, while limiting the stress on joints.
Falls and injuries.
This is one of the greatest concerns for senior citizens. Falls can result in broken hips, hospital stays, and a reduced quality of life. Sometimes after a fall, the person never returns to his or her prior functioning. Therefore, fall prevention is essential. Remove all loose rugs from your home, and have grab bars installed in your bathrooms. Every stairway should have a handrail, even if it has only a few steps. Every stairway should be well-lighted.
Sleeping pills.
Many senior citizens have difficulty sleeping. Some of them use sleeping pills to help with sleep. However, there is a risk with sleeping pills, in that they can make a person so drowsy they are unable to travel safely to the bathroom in the middle of the night. Whenever possible, avoid the use of sleeping pills.
Vision.
As we grow older, the risk for eye diseases increases, including macular degeneration, cataracts, and glaucoma. These diseases are painless. Therefore, it is wise to have a dilated eye examination each year. If you need a referral for an examination, talk with your doctor. Keep your prescription for eyeglasses current. Poor vision can lead to falls and injuries.
Hearing.
Loss of hearing is common in the senior citizen. The greatest concerns are the inability to hear fire alarms in your home or sirens on the road. It is also important to hear other things as well, such as instructions from your doctor regarding how to take your medications.
Arthritis.
Pain in the joints from arthritis can make it difficult for the senior citizen to move about freely. Sometimes stiffness and pain in the joints leads to the need
AGE>>page 43
for pain medications. Such medications can cause drowsiness and falls. This is especially true when a person takes the pain medication prior to going to sleep, and then awakens in the middle of the night and has to use the bathroom. Discuss your arthritis pain and pain medications with your doctor.
Cancer.
Senior citizens with cancer can feel sick from chemotherapy treatments, have nausea or vomiting, or generally feel weak. Any of these symptoms can lead to falls and injuries. If you are in the midst of chemotherapy, consider having a friend or family member with you in your home or available at a moment’s notice the day or two following treatment.
Parkinson.
istock.com/ Jacob Wackerhausen
Parkinson’s disease is a movement disorder. Symptoms can include a tremor in the hands, difficulty when starting to walk, and a jerking motion with footsteps. Individuals with Parkinson’s need to be aware that they have a high risk for falling. It can be tremendously helpful to wear a safety device that automatically calls for help when a person falls, or to use a device that allows a person to push a button when they need help.
Incontinence.
Incontinence can lead to several concerns. A person with incontinence might find that they do not want to leave the house. This can lead to depression, and loneliness. The body fluids that leak can also lead to rashes of the skin, and sores. Discuss incontinence with your doctor. There may be treatments that will improve your symptoms.
Dizziness.
The greatest concern with dizziness is that a person is more likely to fall. If you suffer from dizziness on a regular basis, talk with your doctor. It may also be wise to have a bed that is lower (closer to the ground), and to have a cushioning mat on the floor. The mat will provide some protection if you do fall out of bed.
Hypertension (high blood pressure).
Many, many senior citizens have high blood pressure. Uncontrolled blood pressure can lead to kidney failure, strokes and heart attacks. Blood pressure that is too low can result in dizziness. Therefore, it is vital for you to see your doctor
regularly if you have high blood pressure. Your doctor will work with you to control your blood pressure and limit side effects, such as dizziness.
Diabetes.
Many senior citizens have diabetes. Diabetes can lead to vision loss, numbness of the feet and loss of sensation in walking, heart disease, and episodes of dizziness from low blood sugar. Any of these symptoms can result in falls and injuries. See your doctor regularly if you have diabetes. It is beneficial to keep your diabetes in control, but as we grow older, sometimes it is wiser to have a slightly higher goal for your hemoglobin A1c than when you were younger. Medications.
The average number of prescriptions taken by a person age 65-69 is fourteen, and for a person 80-84 it is 18! Juggling medications—and supplements—can be complicated and lead to further health problems. Use a pill-minder that will accommodate all of the medications you take in one week. Place your pills in your pill-minder once per week. Do not allow yourself to be interrupted when you are filling your pill-minder. If you need assistance in taking your medication properly, ask a friend or relative to help, or tell your doctor. Many assisted-living facilities provide this support to their residents, but people living alone may also need help. Also, ask your doctor if any medications can be safely eliminated. Medicare health insurance.
Every person with Medicare is entitled to have an Annual Wellness Visit (AWV) with his or her physician each year. For many Medicare supplemental plans, the patient is also allowed to have an annual preventive exam each year. Talk with your insurance company to determine what you are entitled to have. See your doctor at least once per year. Advance Directives.
Although every adult should have an Advance Directives document, it is especially valuable as we grow older. “Advance Directives” is a document that identifies what you would want done when you cannot make decisions for yourself. For example, if a person has a stroke, an Advance Directives document will help doctors and family members know what should be done for the person. The document will also identify the person who should make decisions for you, in the event you are unable to do so. Talk with your doctor about completing an Advance Directives document—it is indispensable for everyone, especially you!
istock.com/Halfpoint
Ways You Can Keep Your Mind, Spirit, And Body Youthful
It seems like everyone is obsessed with looking young these days. And hey, who can blame them? We all want to look young for our age. But the truth is, there’s only one thing better than looking young: feeling young and living young longer.
Consider this: 61% of men describe their current energy level as lower than their energy level 5 years ago, and 65% of men say that they experience brain fog and think their mind is not as sharp as it used to be.
Once thought to be hard-wired after early childhood, the brain actually has a remarkable ability to change and heal itself. Known as neuroplasticity, this remodeling due to our environment, behavior, and feelings happen throughout our lives. Given the flexibility of your brain, how will you rewire it to help you live younger longer?
Dr. Myles Spar, Chief Medical Officer of Vault Health, is an expert when it comes to men’s physical, emotional, and sexual health. He has shared 13 ways you can keep your mind, spirit, and body youthful regardless of your age. Here are his 13 tips to live younger longer:
1.Meditate
When it comes to keeping you young, meditation has been shown to actually change the brain. Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, conducted studies involving brain scans of meditators. She found that people who had been meditating for a long time had increased grey matter in the auditory and sensory cortex, which she attributes to the mindful attention paid to breathing, sounds, and other stimuli during meditation. She also discovered more grey matter in the frontal cortex, the part of the brain associated with memory and decision making. According to Lazar, meditators in their fifties had the same amount of gray matter in one part of the prefrontal cortex as people in their twenties in spite of the fact that the cortex is known to shrink as we age. Why not incorporate this brain-boosting practice into your life?
2.Play
Have you seen ads for brain-training games and wondered if they were legit? According to recent research, the answer is yes. A new study found cognitive training increased the energy efficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed a significant increase in the association between reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. The study’s authors hope their findings pave the way for further research that attempts to harness the potential of the aging brain.
3.Get Busy
According to Dr. Oz, having loving sex a couple of times a week increases testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spending time with friends and family keeps you from isolating yourself as you get older. Volunteering, too, can be a nice way to ward off loneliness while helping your community. The website volunteermatch.org can help you figure out where your skills can best be put to use.
4.Stretch it Out
Flexibility decreases as we age, but the National Academy of Sports Medicine
says following a systematic and progressive flexibility program can help keep you limber. Even a few minutes of light stretching every morning can make a difference. The National Institute on Aging provides some good information and exercises here.
5.Socialize
It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life? Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live. Longer telomeres are associated with slower aging, fewer age-related diseases, and generally greater life spans. In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner with a buddy you haven’t seen in a while or take your spouse out for a night on the town. You could also consider volunteering in your community, which gives you a chance to help others while you interact with them.
6.Exercise
Not only does exercise benefit your body and mind, research shows it could also keep your muscles young by stopping or even reversing the decline in their cellular health that comes with aging.
7.Eat Clean
A balanced diet high in whole foods provides your body with the nutrients it needs to stay in top form. Avoid refined sugar, which causes inflammation linked to diseases like diabetes and Alzheimer’s. Unsure what to eat? Check out livestrong.com’s list of anti-aging foods here.
8.Sleep Well
According to a survey by Vault Health, 41% of men get 6 hours or less of sleep on an average night. It’s common for sleep patterns to shift as we age. Taking steps like cutting caffeine intake and putting your devices down well before bed can help you get the rest you need. And while it might be tempting to exercise in an attempt to wear yourself out, don’t work out too close to bedtime or you’ll have a hard time winding down.
9.Manage Stress
If left unchecked, chronic stress can lead to depression, heart disease, and other serious conditions, potentially shaving years off your life. Try a relaxation technique like yoga or meditation, both scientifically proven to lower stress levels. Or consider tai chi, a practice that may improve balance and stability in older people while reducing anxiety.
10.Consider Supplements
Even if you eat well you’re probably lacking nutrients important for healthy aging. And many supplements have been shown to protect the body from disease—fish oil, for example, is associated with prevention of heart disease and stroke.
11.Have a Drink
Moderate alcohol consumption has been shown to bump up HDL (“good”) cholesterol, and red wine in particular may have additional heart-healthy powers. As far as nonalcoholic beverages go, both green tea and coffee contain antioxidants that may help you fight off age-related illnesses. A 2013 study found green tea drinkers who consumed four cups a day had an almost 20% lower stroke risk compared to people who rarely drank green tea, probably due to compounds called catechins that help regulate blood pressure and improve blood flow.
12.Use Your Head
According to research in the burgeoning field of epigenetics, your brain never loses its capacity to change and heal itself. Known as neuroplasticity, this malleability needs to be maintained so you can stay sharp into your golden years. According to alzheimers.net, games that challenge your memory and mental agility may help strengthen the neural connections in your brain. Instead of spending your lunch break scrolling through Facebook, why not spend a few minutes doing some brain training?
13.Care for Your Skin
Science shows the condition of your skin has a big impact on how old people think you are. To keep wrinkles and sunspots at bay, wear sunscreen, use a basic moisturizer, and drink plenty of water. If you still smoke, quit! Among other negative effects, it makes you look A LOT older. For more anti-aging ideas, check out these 5 steps to looking 10 years younger.
“You’re only as old as you feel.” While something of a cliché, this expression’s general idea—that you have control over the ways your body is affected by the aging process—is absolutely true. By making healthy lifestyle choices, you can keep yourself feeling strong and vital well into old age.
Aging Smart: Add This to Your Diet to Support Brain Health
brain nutrient is helping consumers achieve acute performance as well as long-term brain health
As consumers contend with a glut of stressors at work, home and socially—all exacerbated by the rapid-fire pace of life in general—the search for natural and lifestyle-friendly ways to improve brain health is on the rise. This is exemplified by the “nootropic” supplement market—a category of cognitive-health supplements—forecasted to surge to $8.2 million by 2032.
With performance-specific cognitive health an apparent top-of-mind concern for people of all ages and interests—from healthy aging-focused seniors to career professionals across generations, athletes, fitness enthusiasts, college students, and much in between—throngs are turning to nutrition-based brain health solutions to optimize their productivity and results, support immune health, and improve natural age-based cognitive decline.
One such potent nutrient garnering much attention for its unique combination
of beneficial functions within the brain is Cognizin® citicoline, which stands out in the brain supplement market because it is supported by extensive scientific research. It is a form of citicoline, a natural compound found in the brain, which plays a crucial role in neural communication and overall brain health.
Not only does the specialized citicoline formulation make Cognizin noteworthy, but also the burgeoning category of functional food and beverage products infused with this branded ingredient is making it easier—and tastier in many cases—than ever before for consumers to benefit from brain health nutrients. Cognizin can be found in more than 200 products, including beverages and food, as well as traditional dietary supplements (capsules, gummies, powders, etc.) that support overall healthy aging. What’s more, Cognizin is a pure, vegetarian, and allergen-free GRAS ingredient that’s stable and effective for providing comprehensive cognitive support.
Below are three highly beneficial reasons why adding Cognizin to your diet could be the missing piece of your daily routine.
1.Focus & Attention: This clinically studied brain health ingredient has shown a great impact on various aspects of brain function. Studies have demonstrated that middle-aged adults experienced increased brain activity after just six weeks of taking 500mg of Cognizin, emphasizing its role in enhancing cellular synthesis and restoring brain energy. Furthermore, in studies involving women and adolescent males, Cognizin displayed notable improvements in attention and focus, offering tangible benefits for individuals seeking cognitive support.
2.Memory: In a landmark study involving healthy elderly subjects with memory impairment (AAMI), Cognizin demonstrated a remarkable capability. When given Citicoline, participants showed significantly greater improvements in secondary outcomes of episodic memory, which refers to moments such as your first kiss, your first day of school, and your brother’s graduation, to mention a few examples, compared with those on placebo. The comprehensive research highlighted that the study suggested that “ regular consumption of citicoline may be safe and potentially beneficial against memory loss due to aging.” This revelation offers promise and real, tangible hope for individuals intent on safeguarding their memory and overall mental functions as they age.
3.Brain Energy: Cognizin citicoline’s major nootropic mechanisms include, among others, supporting the health of mitochondria, the brain’s energy-producing factories—pivotal brain “fuel” needed during cognitively demanding tasks— and supporting an ongoing supply of energy to the brain. Clinical research has found that this premium nootropic, which supports focus and attention, has been found to increase brain energy (ATP) by 14% and speed up the formation of brain membranes by 26% in healthy adults.
istock.com/jacoblund
Ways to Support Your Seniors Through Major Life Transitions
Change is never easy, especially for seniors. Major life transitions like retirement, moving to assisted living, or losing a loved one can be overwhelming. You play an important role in supporting seniors through these challenges. Follow these tips for helping them navigate through life’s later roadblocks:
Empathy is Everything
When your seniors are experiencing tough circumstances, listen intently. Be present and ask open-ended questions. Allow them to voice their feelings and concerns, and show compassion in return. Listening with empathy creates a safe, supportive space for them to share their thoughts.
Connection is Crucial
Major life events can feel isolating, especially when seniors are experiencing a loss or changing their living situation. You can help by encouraging them to stay connected with their loved ones and being a supportive resource yourself. Maintaining social connections and participating in community events can help them keep friendships and make new ones. Even encouraging them to make phone calls or video calls with friends and family helps maintain their social circle.
Provide Practical Support
Offering emotional support is essential, but practical support is just as important. Maybe your seniors need assistance packing and moving, finding a new doctor or healthcare provider, or keeping track of finances. Ask and identify where their needs lie. You can be an incredible resource for them when they need practical help.
Patience & Understanding
Seniors might need more time to adjust to major life transitions than others. Remaining patient and understanding allows them the freedom to move at their own pace. Avoid pressuring them to make decisions or to quickly adapt to new environments or situations. Gentle encouragement and support help them comfortably adjust to big changes.
Care for Yourself, Too
Helping seniors navigate these challenges can be physically and mentally taxing. It’s important to rest, eat well, and enjoy your favorite activities, too. Remember that it’s okay to take a break. When you take care of yourself, you can provide others the best care and support.
Self-Care for Seniors
Encourage your seniors to prioritize their physical and mental health when major life changes arise. Exercising, meditating, and making time for their hobbies support a self-care routine. Booking regular appointments for massages or therapy counts, too. Remind your seniors that taking care of themselves benefits their well-being and helps them to better cope with the changes they’re experiencing.
Help from a Professional
Sometimes, these events are hard to handle alone. If you believe your seniors could benefit from professional help, consider asking a therapist or healthcare provider for assistance. They can guide and support them through these times in addition to recommending resources.
Celebrate Small Victories
It’s easy to feel consumed by these major life changes. Celebrating small victories along the way keeps an optimistic outlook on the future. Motivate your seniors to practice gratitude by reflecting on what they’re most thankful for. Praise them for small wins and for progressing toward their goals. Approach their new transition with a positive mindset, and they’ll feel empowered by it.
Steeple View
Start Making Memories and Planting Our Roots
Asenior’s residence is a place of security. Moving out of the home you spent many years creating memories can be difficult emotionally. But you might want to look at moving into a senior community as a positive move. When we are young we can’t wait to explore new things and get away from the same old –same old. We want to start making memories and planting our roots. Why not think the same way. Look at a Senior Community as an adventure, something that might bring back the great memories from when you were young and getting back into the world out there. A senior community can be a great change. You can meet new people, get rid of all the hassles of house work, and have a easier retirement life.
There are several types of residential senior communities to choose from, so you need to explore and find what is right for you.How does one determine which senior community would fit best with their needs?
Temporary vs long term care: A senior’s needs are more practical by planning to move into a situation that is most likely to remain for many years to come. Independence: Can you and would you want to live on your own? Or would it be best to find a more service oriented residential facility?
Needs for personal care: How much and what kinds of personal or “custodial care” are needed or desired? There are online needs assessment questionnaires to help determine this and then match the care needs with the right type of housing.
Needs for medical care: If the senior has a chronic illness that necessitates special medical care, or ongoing services of medical professionals, independent living and even assisted living may not be suitable.
Costs: Learn about the financial aspects of senior housing to determine what options are affordable for you.
Walk through senior communities that seem suitable. Make a checklist of what each has to offer. Then make your own checklist of your needs and wants. Look over each list with a friend or family member they might have some helpful input to give.
Seek guidance from professionals who are experts in senior communities. They can help with the process of identifying your goals and values, assessing your needs, determining what your financial situation will allow and suggesting what facility might be right for you.
When you set out to evaluate a specific independent living, assisted living, or memory care residence, how do you know you are seeing the everyday ‘face’ of the facility? Below are some basic suggestions on how to proceed.
Go Unannounced – Visit a residence on the weekend and observe what is happening. Caregivers should be engaged with the residents. Is there life in the community? What do you see, smell, and hear? Try to avoid scheduling a tour of the facility where they put on a show instead of letting you know what’s really going on.
Talk To The Residents – Learn what residents are thinking about their community. Naturally you will hear both glowing reports as well as minor complaints, but are there any themes that repeatedly run through their comments? Are they uncomfortable, not sleeping well, bored, or unable to find anyone to listen? Dig a little deeper into complaints you hear repeatedly.
Talk To The Staff – The caregivers deliver what the senior needs, so ask to be introduced and visit directly with the people ‘in the trenches.’ Ask about the rate of caregiver turnover and make certain staff is trained to handle special care needs.
Review Records – Senior facilities are inspected on a regular basis. You have the right to see any reports from those inspections.
When you help to make a decision affecting the most precious people in your life, remember to ask the best question of all: Would you enjoy living there?
Beyond the important health benefits highlighted in the NORC study, there are countless other advantages to assisted living and senior living that contribute to healthy aging. From helping maintain independence to boosting social engagement, to enhancing well-being and overall quality of life.
istock.com/Halfpoint
Stress-Free Downsizing Preparing to Move
Start Early - Give yourself plenty of time to prepare for your move. 6 months to 1 year before your move is the best time to start the process. If you don’t have that much time, don’t be discouraged, it’s never too late to begin.
Create a Timeline - A timeline will help you plan and prepare for your move regardless of when and how far away you are moving. Start with your move date and work backward to set a schedule for getting everything done in time. Also, create a detailed checklist of things to complete including canceling and transferring utilities & services and making all the necessary address changes.
Downsizing - If you are moving into a smaller space, it is essential to downsize your belongings. A floor plan can help determine which furniture pieces will fit in your new home. Additionally, sorting through your kitchen, bathroom, and closets can greatly impact your move’s success. As you are editing your things, consider your new space as well as your current & future lifestyle. Focus on what you use, need, love, AND most importantly, what will fit in your new home. Considering the storage and cabinet space in your new kitchen and bathrooms can be especially helpful as you sort through your things. You can even measure how many feet of hanging clothing your new closets will accommodate.
Mark Your Calendar!
“SPRING INTO WELLNESS” HEALTH FAIR
Packing - To ensure your items are safely moved to your new home, it’s important to use appropriate size boxes for your belongings. Books, glassware, canned goods, and other small, heavy items should be packed into a 1.5 cubic foot box. Small appliances and larger items can be packed into a medium 3.0 box. Large 5.0 cubic foot boxes are great for bedding, linens, pillows, and towels. Avoid using trash bags, open-top boxes, and newspapers for packing. As you pack, consider where items will go in your new home. Boxes should be labeled with the room in which they will be unpacked and a few details of the contents. You will want to be able to quickly identify which boxes contain your coffee pot or other essential items to be able to open right away and save the decor for unpacking later.
Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.
Moving Day - A well-thought-out plan and thorough preparation can contribute to a smooth move day. Identify a box or suitcase of essentials for your first night in your new home. This should include items you would typically pack as if you were staying in a hotel. You’ll also want quick access to a set of clean sheets for your bed. If you’ve hired a reputable moving company to do the heavy lifting, still be available for questions as they arise. Share your floor plan with the movers or plan to direct them on furniture placement in your new space. Remember to take breaks throughout the day and take care of your needs.
Unpacking & Set up - The kitchen is often one of the most used rooms of a home and should therefore be one of the first rooms to unpack and set up. You will inevitably find items you don’t need or want as you unpack boxes. Be prepared to donate, recycle, or discard these things, as appropriate. Give yourself plenty of time to unpack and settle into your new home.
Tip - Consider hiring professionals to help with packing, moving, and unpacking. Research suggestions from friends and family to help you find the best fit for your needs. The community where you are moving might also have referral options for you to consider.
Author: Kari Stremmel is a Team Lead for Smart Moves. She lives in Southeast Wisconsin, is married, and has 2 young adult children. In the past 25 years, Kari and her family have moved 7 times, 5 of which were cross-country moves. Visit www.smartmoveswi.com or call 414-526-5242.
Formerly Heartis Village
Spotlighting Seniors & Mental Health
While diagnoses like dementia and Alzheimer’s are consistently at the forefront of the conversation, depressive disorders actually represent the #1 mental health issue among seniors.
But depression and its many iterations consistently go unrecognized and untreated among seniors, a clear sign that more vigilance is needed to identify and sufficiently treat symptoms of depression before they escalate and potentially lead to more serious outcomes, such as major depressive episodes, self-destructive behaviors, and even suicide.
Various lifestyle factors among seniors can act as powerful catalysts for depression, from declining physical abilities to the loss of friends and loved ones. However, the emphasis on seniors maintaining independence actually works against them in this case, making it less likely affected seniors will ask for or seek out the help they need in any sort of timely manner.Clearly, seniors and society as a whole can do better. So as we work to further the discussion about seniors and mental health, understanding these early warning signs and the many available tools and outlets for effectively dealing with mental health concerns is a crucial first step towards ensuring longer and more fulfilling lives for seniors.
Early Warning Signs
There’s a strong and very direct correlation between declining mental health and worsening physical health. So beyond just changes in mood, feeling sad or lonely, or deriving less joy from certain activities, paying less attention to personal grooming and appearance, changing eating or sleep patterns, or withdrawing from family or social activities should all raise concerns and not go unaddressed if noticed.
Important warning signs to look for in order to identify mental health concerns in seniors include:
Persistent sadness
Trouble falling asleep or sleeping too much
Decreased socialization
Loss of interest in usual activities
Excessive worrying
Irritability
Feeling worthless, helpless or hopeless
Changes in appetite
Crying spells
Trouble focusing, remembering or making decisions
Declining personal care and appearance
7 Ways Seniors Can Improve Mental Health
Although seniors might be uniquely vulnerable, they are not helpless when it comes to combating mental health concerns. So whether it’s going on the offensive and taking preventive measures, or just being aggressive about soliciting help and support, using all available tools and resources is key to feeling better faster and continually cultivating an environment in which seniors are empowered and vigilant when it comes to ensuring their own mental health.
Challenge the Mind: Spend time reading and/or writing, studying a foreign language or other subjects, playing an instrument, or doing puzzles
Get Physical: Take regular walks, make exercise an important part of life, and enjoy physical activities where possible
Stay Connected with Friends: Stave off the ill effects of loneliness and isolation by remaining in regular contact with friends and loved ones. Technology like FaceTime and Skype make video calling simple and seamless, but there’s always e-mail, sending letters or postcards, and old-fashioned phone calls, too
Take Part in Events & Activities: At senior living communities nationwide, activities programs are specially designed to offer a variety of recreation and social options, which leave seniors feeling more active, involved, and purposeful about their day-to-day lives
Volunteering: Doing good for others is a great way to do good for ourselves, too. Giving time to worthy organizations from the local community helps support causes, but also makes the individual feel valued, appreciated, and more accomplished in the process
Caring for a Pet: Animals offer unconditional love and companionship, and where appropriate, can keep seniors active and more engaged while leading their care. Alternatively, volunteering at a local animal shelter can have a similar effect without the full-time responsibility
Get Help: It’s long past time to defeat the lingering stigmas about mental health and be proactive about asking for help. Medical professionals in both the office and residential setting are trained to recognize warning signs, but can also help expedite proper care for affected seniors. For more information visit www.discoverycommonsbrookfield.com or www.discoverycommonsnorthshore.com.
ROOT <<page 9
exposed to each day all affect how inflamed your cell membranes become.
There are quite a few food and beverages that are known to cause cellular inflammation. The most common include sugar, processed carbohydrates, processed and heated vegetable oils, conventional dairy and animal products, farm raised fish, genetically engineered grains, food additives, colors and preservatives, alcohol and for some, caffeine. What can make this even trickier is that if you have specific food sensitivities, those foods will cause an inflammatory reaction every time you ingest those foods. Some of the most common food sensitivities I see in the clinic are wheat, gluten, eggs, dairy, nuts, shellfish, peas and other legumes, soy, and corn. Finding out your exact food sensitivities is a key in helping reduce cellular inflammation, and is something we do with every client that comes into our clinic.
Just as there are numerous foods and beverages that may cause cellular inflammation, there are numerous sources of stress one may experience day in and day out. A lot of people understand and realize when they experience mental or emotional stress, however, most may not realize all of the other smaller stressors their body faces throughout the day. Think of all the stimuli your brain is constantly exposed to throughout the day, such as the TV blaring as you’re trying to get your family ready for the day, the songs and ads on the radio as you’re driving to work while simultaneously worrying about the work day ahead, the bright, artificial lights you are sitting under at your desk, or constant mind chatter from your mental to-do list. These stressors all add up, and contribute to your cellular inflammation levels. I have found that the key is not necessarily to eliminate all of your stressors (because that is not practical at all), but to help re-teach and support your body in how to handle the stressors every day. This looks quite different for each individual I see, so the approach I take for this is personalized for each person.
Last, your toxin load plays a huge role in how inflamed your cell membranes are. We live in a sea of toxins—they are found in the air you breathe, the body care products you put on your skin, the chemicals that are sprayed on your food, are added to your furniture, carpet and paint, and are concentrated in your drinking water (unfortunately no, your refrigerator filter will not remove some of the most toxic substances found in water such as chlorine, aluminum and lead). Since this is such an important piece to your health, we have testing to determine if and what specific toxins are directly contributing to your health symptoms and inflammation levels. This can be very overwhelming for a lot of people, so I help to first educate my clients where these toxins are coming from in their environment, and then how to remove and replace them with safer products.
Why is it Important to Address Inflammation?
Knowing where your inflammation levels are is a key part in reversing any unwanted health condition you may currently have, and for preventing any chronic disease and illness. Now that you know how you can become inflamed, I want to address what inflammation leads to. Having cellular inflammation can lead to a host of unwanted health symptoms and disease, such as weight loss resistance, arthritis and any other autoimmune disease, sleep issues, hormonal imbalance, low energy, mood swings, depression, skin issues such as acne and rashes, anxiety, digestive problems, degenerative brain diseases and cancer. As you can see, most health concerns have inflammation as one of the root cause issues.
Ways Nutrition Can Combat Inflammation?
Since there are various ways a person may become inflamed, the approach that needs to be taken to reverse inflammation can vary from person to person. Eating a cellular healing, anti-inflammatory diet is one approach that is going to work for everyone. One person’s anti-inflammatory diet may look different than another’s, but for the most part, the majority of people are going to benefit from focusing on vegetables, low sugar fruits, pastured and grass fed animal products, wild caught fish, fermented foods, bone broth, olives & olive oil, sprouts, and a lot of herbs and spices. Learning how to incorporate these foods into your diet in the right portions and the right timing of the day can be difficult to decipher. It is recommended to work with a clinical nutritionist on this to ensure your specific anti-inflammatory diet is working for you.
Other sources of nutrition that can help combat inflammation are therapeutic, whole food based supplements and herbs. Some examples of these may include high quality fish oil, curcumin, boswelia, CBD oil, magnesium, glucosamine, MSM, chondroitin, vitamin A, rosemary, quercetin, white willow bark, and Chinese skullcap. A lot of companies will combine nutrients such as these into a blend, so you don’t have to take a bunch of separate supplements. Just like finding your specific anti-inflammatory diet is important, so is finding a specific supplemental protocol. This should be discussed with a clinical nutritionist, or a trusted health care practitioner before you begin supplementing.
ROOT >>page
Last, another potent way to control cellular inflammation is by fasting. There are many forms of fasting, so it is vital that you find a form that works for your body and your health concerns. For the majority of individuals, I work with, most find that incorporating intermittent fasting into their lifestyle can be quite easy and effective with reducing inflammation. Intermittent fasting is when you refrain from eating and drinking anything with calories (water, herbal tea and coffee does not break your intermittent fast) for 14-16 hours every 24-hour period. This should be done on a regular basis to see the benefits. For any questions regarding intermittent fasting, or fasting in general, please contact me in the clinic or your trusted healthcare provider.
How Do You Test for Inflammation?
At this point, you’re probably thinking that you would like to know where your inflammation levels are. Your conventional medical doctor will usually diagnose an inflammatory condition based off of your medical history and current health symptoms, by performing a physical exam, and by analyzing an x-ray or blood test. The most common blood test for inflammation is a C-reactive protein test, also known as a CRP test. If it is found that you do have high levels of inflammation, the most common conventional medical treatments include medications, rest and/or surgery. Unfortunately, medications usually have side effects such as osteoporosis, high blood pressure, weight gain, lowered energy, and muscle weakness, and rest and surgery aren’t going to address the root cause of why you are inflamed.
In our clinic, we perform a urine test called a Meta-Oxy test to assess a person’s levels of cellular inflammation. This test is much more accurate at assessing cellular inflammation than a blood test. When the cell membrane becomes oxidized, or inflamed, toxic aldehydes are released into the bloodstream. The kidneys then excrete those toxic aldehydes in your urine, and can be picked up with the Meta-Oxy test. Are you interested to get this test done? Please give our clinic a call at 262-251-2929 to talk with a practitioner who can get you set up for testing and/or answer any of your questions!
You can also give us a call at 262-251-2929 to schedule a no-charge 10-minute phone consult with a natural health practitioner, to see how we can help!
VISION <<page 13
what expensive) products to determine if AMD is present, how advanced the condition is, and whether or not there are any benefits or risks to using a supplement,” explains Brett Rhode, MD, Head of Ophthalmology at a major Milwaukee medical center and partner at Eye Care Specialists.
Are there precautions to consider?
“Yes. People should be cautious when using any high-dose vitamins and minerals, especially those who take prescription medications and/or use over-thecounter drugs, dietary supplements and herbal medicines. High-dose nutrients can interfere with medications and interact with other nutrients to decrease their absorption into the body. This can ultimately affect a person’s nutritional and health status. For example, because the high zinc concentration in the AREDS formulation could cause copper deficiency anemia, copper had to be added. People being treated for chronic diseases such as cancer, heart disease, and diabetes should not take high-dose nutrients without consulting their doctors. Generally, self-medication with high doses of vitamins and minerals (such as those in the AREDS study) is not recommended. Anyone planning to take the AREDS formulation, should discuss it first with their primary care doctor and/or eye care specialist,” says David Scheidt, a medical optometrist who provides comprehensive eye services, including pre- and post-operative care of surgical patients.
Free Booklets & Information
The physicians quoted above are partners at Eye Care Specialists, a leading ophthalmology practice that provides medical, surgical and laser care to more than 200,000 Wisconsinites. They are dedicated to the diagnosis and treatment of cataracts, glaucoma, diabetic eye disease, and macular degeneration (AMD) and have written their own series of booklets on these conditions. Call 414-321-7520 ext. 207 for FREE copies or visit www.eyecarespecialists.net to read detailed explanations of common eye concerns and order free educational materials. Thorough eye examinations (usually covered by insurance or Medicare) and second opinions are available at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Avenue.
Since 1985, Eye Care Specialists has provided comprehensive care for virtually every eye condition to more than 200,000 people from throughout Milwaukee, southeastern Wisconsin, and the world. This website is an extension of our commitment to increase public awareness and understanding of ocular health concerns.
response in the body increases, resulting in chronic inflammation. This might help explain why obesity is a risk factor for a number of diseases, including arthritis, diabetes, and heart disease.
Although the puzzle is not yet complete, the markers for inflammation are known. They include C-reactive protein (CRP), interleukin 6 (IL-6) and tumor necrosis factor (TNF).
Powerful substances like interleukin 6 and TNF help to regulate the immune system, but CRP has been identified as the key marker for inflammation. Data indicates that the proportion of cardiovascular disease (CVD) that might be prevented by reducing inflammation may be even greater than could be achieved by reducing low-density lipoprotein (LDL) cholesterol in the population. CRP is influenced by many variables, including those within our control, such as diet and exercise.
Researchers are beginning to discover that what you eat and drink and how active you are affects biomarkers, like CRP, that predict inflammation. For example, a Western diet pattern (higher in red meat, high-fat dairy products, and refined grains) has been shown to increase CRP. In addition, chronic diseases such as diabetes and obesity appear to be linked to elevated CRP levels.
Lowering Inflammation Risk with Peanuts
Trans Fat and Inflammation
Peanuts do not contain measurable amounts of trans fats. In a study of data from the Harvard School of Public Health’s Nurses’ Health Study, researchers examined the relationship between trans fat consumption and inflammatory markers. After analyzing the diets of over 820 healthy women, the researchers concluded that trans fat intake was positively associated with markers of systematic inflammation in women.
Further, there was a positive association between trans fat intake and CRP and IL-6 in women with a higher body mass index (BMI).
Fiber Intake and Inflammation
An examination of the US National Health and Nutrition Examination Survey (NHANES) from 1999-2000 shows that subjects in the third and fourth highest quartiles of fiber consumption (13.3-19.5 and >19.5 grams per day, respectively) had a lower risk of elevated CRP compared to those in the lowest quartile (less than 8.4 grams per day). This association was present even after controlling for variables such as body mass index, smoking, exercise, total calorie intake, and alcohol consumption. This finding suggests that inflammation may be one of the links between cardiovascular disease and diet quality.
Magnesium and CRP
In a cross sectional study of 371 subjects, researchers showed that serum magnesium levels were independently related to CRP concentration. Further, in this study, the lowest serum magnesium levels and the highest CRP concentrations were documented in the obese subjects.
Metabolic Syndrome and CRP
Metabolic syndrome is often described as the crossroad between diabetes and heart disease because the predictors and symptoms overlap with both diseases. Many of the characteristics of metabolic syndrome are risk factors associated with either type 2 diabetes or heart disease, or both. According to the US National Cholesterol Education Program (NCEP) guidelines, metabolic syndrome includes risk factors such as:
High blood pressure
Low “good” HDL cholesterol
Elevated triglycerides
Too much abdominal fat
In the Framingham Offspring Study, researchers examined the relationship of CRP levels to metabolic syndrome in 3037 subjects over 7 years. They concluded that elevated CRP levels are related to insulin resistance and the presence of metabolic syndrome. Both elevated CRP and metabolic syndrome are independent predictors of new cardiovascular events.
Diabetes and CRP
Research suggests that elevated CRP may predict an increased risk of developing type 2 diabetes. Several studies have shown that both CRP and IL-6 levels in the blood predict insulin resistance and type 2 diabetes. In a study of more than 32,000 women, those with the highest levels of CRP had the greatest risk for developing type 2 diabetes.
Weight Loss and CRP
What is clear from current scientific research is that overweight and obese individuals are at greater risk for many chronic diseases. Inflammation and CRP levels may help to explain in part this added risk. Research is ongoing to pinpoint the exact function of fat cells and why they seem to be so harmful to health.
Be
Cautious of Trends
There is no magic bullet for weight loss. Finding success in shedding the pounds relies heavily on how much you are moving and what you are eating. The trend that has emerged prompting people to casually use GLP-1 drugs offlabel, particularly individuals with normal BMIs seeking aesthetic weight loss is concerning. This misuse not only ignores FDA guidelines, which approved these medications only for individuals with a BMI of 27 or higher, but also increases the likelihood of rebound weight gain after people stop taking the medication. Rather than seeking a quick cosmetic fix through GLP-1 medications, adopting sustainable lifestyle habits offers a healthier, long-term solution. Practices like balanced nutrition, regular exercise, strength training, dietary supplementation, and stress management build a solid foundation for maintaining weight and overall well-being. While GLP-1 medications can support some individuals in reaching their goals, understanding the risks and prioritizing healthy habits empowers you to minimize reliance on these “silver bullet” solutions and embrace a whole person approach to lasting health.
Biography:
Swathi Varanasi-Diaz, Pharm.D., known to audiences as Dr. Swathi, is an award-winning healthcare professional recognized for her trailblazing work at the forefront of personalized medicine and healthcare innovation. She earned her Doctor of Pharmacy (Pharm.D.) degree from the Medical University of South Carolina and became the first pharmacist in the U.S. to complete a postdoctoral residency in integrative medicine and preventive health. Following this achievement, she co-founded the Integrative Health Pharmacy Residency Program. Her credentials also include a postdoctoral fellowship in biotech and nutrition from Cornell University. With experience spanning patient care, biotech, clinical research, academia, and consumer product goods, Dr. Swathi is a scientific and medical advisor and consultant with many innovative companies including MYOS MD. Her research has been published in peer-reviewed academic journals, and she has served as faculty and guest lecturer at numerous academic institutions. In 2023, she was honored as one of 50 Most Influential Leaders in Pharmacy.
NUTRITION<<page 19
these teas into your routine can provide quick, natural solutions to common health issues.
The First Step: Changing Hydration Habits
In my decade of experience as a holistic nutritionist, I’ve found that one of the most impactful first steps in improving health is changing hydration habits. Clients who switch from plain water to nutrient-rich herbal teas often see significant health improvements relatively quickly. This change not only supports their immediate hydration needs but also inspires them to make further positive changes in their diet and lifestyle.
Hydration habits influence various bodily functions, from digestion and circulation to cognitive performance. Therefore, making a mindful shift towards nutrient-enriched beverages like herbal teas can set the foundation for lasting health improvements.
Advanced Hydration Practices Beyond Plain Water
While most people recognize the importance of staying hydrated, there’s a common misconception that plain water is the best or only way to achieve proper hydration. In Mongolia, the climate is extremely dry, and people often prefer herbal teas, milk tea with salt, and boiled water over plain water. This approach to hydration is designed to be more effective and long-lasting due to the natural properties of these beverages.
Why Hydration is Essential
Proper hydration is essential for maintaining bodily functions, from regulating body temperature and removing waste to lubricating joints and protecting sensitive tissues. Dehydration can lead to various issues, including headaches, fatigue, and impaired cognitive function.
Beyond Plain Water
Herbal teas, milk tea with salt, and boiled water can offer a more effective hydration strategy. These beverages contain natural electrolytes and minerals that help the body absorb and utilize fluids more efficiently. Additionally, the herbs used in teas can provide added health benefits, from improving digestion to boosting immune function.
Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call home.
Individualized services, life-enhancing amenities, and compassionate, professional staff are the foundation of all we do.
Choose from a range of spacious studio and one-bedroom apartments with assistance available from staff 24 hours a day, every day.
Independence when you want it, assistance when you need it. Oak Park Place.
