Modern Health and Living Nov 2011

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HEALTHWISC | NOVEMBER 2011 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

10 Foods To Try For A Healthier You IMPROVE MEMORY BY Skin Rejuvenation Cell Phones and Brain Cancer Should You Be Worried?

10 YEARS Ten Ways to Eat More Vegetables

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

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FROM February THE 2011 NoteEDITOR Winter is just around the corner and we all need to alter our health regimens accordingly. It can be so easy to stay in and rent a movie, over indulge in heavy, high calorie foods (Thanksgiving) and exercise less. You can always make healthier, heartier foods (lots of cookbooks at the library or recipes on the Internet) and maybe you should try a new exercise regimen to keep you stimulated instead of the same old routine. Sometimes trying something new This month I wanted to start things off with new and modern changes. is exciting and I think that’s a good thing to do when it’s Starting with the QR code. Get your cell phones out and scan the code on the cold and dreary outside. front and enjoy our new updated website. If you don’t have the phone that When the holidays come around the average person scans, no problem, just go to www.modernhealthandliving.com as find even gains 5-12 pounds. I packed this edition with healthy food more information about healthy living. choices and great diet and exercise information to keep you from gaining those I am very pleased that you’ve decided to join us this month. This is our BIG holiday pounds.

Health Awareness issue. We have packed so much up-to-date information into For our Senior readers it is our healthy aging edtion. We also have articles these pages that this issue is just bursting with health! We have something for on Alzheimer Disease and Hospice care. After all, November is the month men and women of all ages. We contact local health professionals every month that these topics are nationally recognized as well as our healthy aging topics and are thankful that many have contributed to this issue. They are keenly throughout the paper. aware of health concerns for this region (very important). We stay in touch Also, we are keeping up on our Complementary and Alternative medicine with them so they can stay in touch with you. I think you’ll find something articles which gives you a different approach to medicine. here that can help you lead a healthier life. We hope that you share this special The holidays are sure to keep us all busy. Organizing, attending, participating issue with friends and family, too. in everything can make one a bit weary. If you get stressed over all the activity Speaking of family, I try to keep mine active throughout these cold months. be prepared to set aside time to relax and take care of yourself.. We would like My children are taking a Tae Kwon Do class 4 times a week. I encourage you to thank all the nice people who contributed to this issue as well as you, our to try to find something to keep your children active and social. Wheather its readers, for continuing to stay in touch with us! gymnastics, dance, sport or just running around in circles, staying active keeps I hope you all get to spend time with your family this Thanksgiving. Stay the body and mind healthy and developing. healthy!

To us adults with Super Bowl Sunday and myself hosting the monthly Bunco get together this equals food, food and even more food. It’s so important -Amanda Lewis to keep ourself active, so it might be time to get that gym membership or start walking the malls again. Stay active!!! I hope you have a wonderful February and will touch base again in March -Amanda Lewis

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MHL

HEALTHWISC

February 2011 EDITION

Try For A Hea lthier You IMPROVE MEM ORY BY

10 YEARS

Ten Ways to Eat

More Vegetables

A GUIDE TO HEAL THY LIVING FOR MEN, WOMEN, CHILDREN

• Great, Supportive Shoes • Custom Shoe Insert Experts

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HealthWisc is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis your doctor.We Weadvise adviseseeing seeingaa physician physician whenintended to replace the knowledge or diagnosis of of your doctor. whena health problem arises requiring expert’s care. ever aever health problem arises requiring an an expert’s care.

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

Free Nordic Walking clinics “guided” walks forSpring.

October Balance walking clinics andand classes starting this on Wednesday mornings at 8am in Cedarburg. Loaner poles provided forwww.footsolutions.com/milwaukee 1st-Timers. Poles also available for purchase.

Bring your own poles and bring a friend to enjoy a 30-45 minute Nordic Walk in Historic Downtown Cedarburg. Come early and meet at Fiddleheads Coffee Shop, W62 N605 Washington Ave, near the Ozaukee Interurban Trail. Call 262-241-3668 for details. Vern Walther, Nordic Walking Instructor/Coach.

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Berkeley Wellness Letter, John Hopkins Medical Letter, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Wheaton Fransician, Milwaukee Eye Care, Eye Care Specialists, Aurora, NorthShore Chiropractic, National Pedorthic Services, Lifesteps Wellness Clinic, Advance Physical Therapy, Elite Fitness and Racquet Club, Alexian Brothers Village, Transformations, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Lakeshore Medical, The Ommani Center, Active Care Rehab, Interfaith Older Adult Services, Jewish Family Services, Laureate Group, Alzheimer Association, Tudor Oaks, Luther Haven, HealthWise Chiropractic, Greensquare Center for the Healing Arts, Midwest Audiology Integrative Family Wellness Center Social Security Offices and American Camp Association

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Many doctors, chiropractors and physical therapists refer their patients to Foot Solutions to aid in pain reductions and balance improvement with our supportive shoes and custom inserts.

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10 Foods To

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Just What The Doctor Ordered!

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MODERN HEAL TH AND LIVING

Skin Rejuvena tion Cell Phones and Brain Cancer Should You Be Worr

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In-home and on location appointments: Call today 262-241-3668 NOVEMBER 2011 HEALTHWISC MHL

diabetes AND YOUR EYES

INFORMATION FROM YOUR EYE DOCTOR

Peter Foote, M.D.

Aaron Holtebeck, M.D.

Arvind Saini, M.D., MBA

Arvind Saini, M.D., M.B.A. • Diseases of the Cornea • Cornea Surgery & Transplants • LASIK/Eye Lasers • Cataract Surgery & Implants • Glaucoma • Comprehensive Eye Care

A native of Madison, Wisconsin, Dr. Saini is a comprehensive ophthalmologist, who also specializes in corneal disease. He performs cataract and refractive surgery as well as corneal transplantation and other procedures for patients with complex corneal and ocular surface disease.

Now scheduling patients at all locations!

414 - 271 - 2020

East Side

Bayside

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1684 N. Prospect Ave. 500 W. Brown Deer Rd. 17280 W. North Ave. 9200 W. Loomis Rd. Suite 110 Suite 100 Suite 204

www.milwaukeeeyecare.com MHL HEALTHWISC NOVEMBER 2011

Approximately 16 million Americans have diabetes. Diabetes can affect your eyes.

Five million may lose their vision because they didn’t know they had the disease.

Each year, 12,000 to 24,000 people lose their sight because of diabetes.

Diabetic eye disease, eye problems that affect those with diabetes, include diabetic retinopathy, cataracts and glaucoma. The most common of these is diabetic retinopathy, the leading cause of new cases of blindness among working age people in the United States. People with diabetes are more likely to get cataracts at a younger age and are twice as likely to develop glaucoma.

What is diabetic retinopathy?

Diabetic retinopathy is a potentially vision-threatening condition in which the blood vessels inside the retina (the area of light-sensitive cells that line the back of the eye) become damaged. These damaged vessels can then leak, bleed or scar and cause retinal detachment, hemorrhaging or macular edema, conditions that can damage vision. The longer you have diabetes, the greater your chance of developing diabetic retinopathy.

Recommended Care If you are diagnosed with diabetes, schedule a complete dilated eye examination with your Eye Doctor at least once a year. Women with diabetes also should be examined if they are planning to become pregnant, are early in the first trimester, and every one to three months during pregnancy because diabetic retinopathy can worsen much more rapidly during pregnancy.

Recent studies show that controlling diabetes by self-monitoring blood sugar levels and multiple daily insulin injections or using an insulin pump can slow the development of diabetic retinopathy and other complications of diabetes. As always, early diagnosis of diabetes and effectively controlling blood sugar levels and high blood pressure through diet, exercise and proper medication can help control eye diseases associated with diabetes.

Symptoms There are often no symptoms in the early stages of diabetic retinopathy and your vision may not be affected until the disease worsens.

You also should see your Eye Doctor immediately if you experience: -Blurred vision that lasts more than a few days -Blurred vision that is not associated with a change in blood sugar -Floaters Treatment The current main treatment option for diabetic retinopathy is laser photocoagulation.

In this treatment, the “focal” laser helps to close leaking blood vessels, which lead to macular edema. The Eye Doctor uses a special “pan retinal” laser to make tiny burns on the retina surface removing damaged retinal tissue. This helps to stop or prevent growth of abnormal blood vessels that cause bleeding and retinal detachment. When performed promptly, laser photocoagulation can significantly reduce the risk of severe vision loss.

David J. Weis, O.D. is a comprehensive eye care specialist at Milwaukee Eye Care Associates, Dr. Peter S. Foote is the medical director. To schedule an appointment with Dr. Weis, please contact Milwaukee Eye Care Associates at 414-271-2020.

ginko

This fact sheet provides basic information about the herb ginkgo—common names, uses, potential side effects, and resources for more information. The ginkgo tree is one of the oldest types of trees in the world. Ginkgo seeds have been used in traditional Chinese medicine for thousands of years, and cooked seeds are occasionally eaten.

Common Names—ginkgo, Ginkgo biloba, fossil tree, maidenhair tree, Japanese silver apricot, baiguo, bai guo ye, kew tree, yinhsing (yin-hsing) Latin Name—Ginkgo biloba

What It Is Used For Ginkgo leaf extract has been used to treat a variety of ailments and conditions, including asthma, bronchitis, fatigue, and tinnitus (ringing or roaring sounds in the ears).

Today, people use ginkgo leaf extracts hoping to improve memory; to treat or help prevent Alzheimer’s disease and other types of dementia; to decrease intermittent claudication (leg pain caused by narrowing arteries); and to treat sexual dysfunction, multiple sclerosis, tinnitus, and other health conditions.

How It Is Used Extracts are usually taken from the ginkgo leaf and are used to make tablets, capsules, or teas. Occasionally, ginkgo extracts are used in skin products.

6 MHL HEALTHWISC NOVEMBER 2011

WHAT THE SCIENCE SAYS Numerous studies of ginkgo have been done for a variety of conditions. Some promising results have been seen for intermittent claudication, but larger, well-designed research studies are needed.

An NCCAM-funded study of the well-characterized ginkgo product, EGb-761, found it ineffective in lowering the overall incidence of dementia and Alzheimer’s disease in the elderly. In this clinical trial, known as the Ginkgo Evaluation of Memory study, researchers recruited more than 3,000 volunteers age 75 and over who took 240 mg of ginkgo daily. Participants were followed for an average of approximately 6 years.

Some smaller studies for memory enhancement have had promising results, but a trial sponsored by the National Institute on Aging of more than 200 healthy adults over age 60 found that ginkgo taken for 6 weeks did not improve memory.

Other NCCAM-funded research includes studies on ginkgo for asthma, symptoms of multiple sclerosis, vascular function (intermittent claudication), cognitive decline, sexual dysfunction due to antidepressants, and insulin resistance. NCCAM is also looking at potential interactions between ginkgo and prescription drugs.

Side Effects and Cautions Side effects of ginkgo may include headache, nausea, gastrointestinal upset, diarrhea, dizziness, or allergic skin reactions. More severe allergic reactions have occasionally been reported.

There are some data to suggest that ginkgo can increase bleeding risk, so people who take anticoagulant drugs, have bleeding disorders, or have scheduled surgery or dental procedures should use caution and talk to a health care provider if using ginkgo.

Uncooked ginkgo seeds contain a chemical known as ginkgotoxin, which can cause seizures. Consuming large quantities of seeds over time can cause death. Ginkgo leaf and ginkgo leaf extracts appear to contain little ginkgotoxin.

Tell your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

FREE INTEGRATIVE HEALTH CARE EVENT SUNDAY, NOV. 13

GreenSquare Center for the Healing Arts, a 20+ group of Integrative doctors and Natural Healing specialists, invites you to Discover Integrative Health Care a day of FREE 30 Minute Health Classes and Natural Treatment Demonstrations on Sunday, November 13, from 10am - 2pm at their two building campus located in the heart of Glendale. Important health subjects will be presented in 30 minute mini classes throughout the day (full schedule at www.greensquarecenter.com/view/classes) Classes include: - Bio-Identical Hormone Balancing - Susan Rieggs, MD - Cancer Navigation and Support…Connecting You with Experts – Charlene Watters, RN - Optimal Aging for All Ages – Maximizing Your Brain, Hormones and Immune System - Scott Theirl, DC, DACNB, FACFN - What to do About Asthma Besides Drugs - Dr. Dale Buegel - Strengthen & Balance Your Body by Eliminating Allergies with NAET (Natural Allergy Elimination Technique) – Hana Holbus, MS, LAc - Mother Earth’s Medicine Cabinet: The Power of Medicinal Herbs and Essential Oils - Jean Reddemann - Probiotics and Immunity: Is Daily Yogurt Enough - Michele Reyes, DO - Learn the 9 Essentials that will provide lifelong Vitality with Feldenkrais & the Anat Baniel Method’s 9 Essentials - Susan Nycz, GCFP, ABM - Discovering the Connection between Posture and Pain - Patricia Holman, GCFP, ABM - The Modality of Last Resorts - Reflexology: Assisting the body into balance to heal itself - Lila Mueller, CRR, ART, NBCR - The Healing Power of Foods – The Latest Medical Research for Diabets, ADHD, and Cancer – Norm Schwartz, MD - Anti-Yeast Diet to Strengthen the Body and Restore Health - Bruce Semon, MD - Eliminate Sugar and Refined Carbohydrate Cravings – Karla Hermann, CH, Hypnosis - Relieve Pain and Restore Function Naturally with Myofascial Release – Michele Rozansky, PT Natural Treatment Demonstrations will be featured throughout the day. This is the ideal opportunity to explore the benefits of Acupuncture, Massage therapy, Muscle and Resistance Training, Qigong, Reiki, and natural treatments to help with allergies, pain, food sensitivities, immune issues, and weight control.

Strengthen your body, relax your mind, enhance your immune system, it’s all here and it’s all free on November 13th.

This one event could change your life – Naturally!

Register at Gail@GreensquareCenter.com, or call 414-292-3900 Ext 203, or visit www.greensquarecenter.com for full information. The GreenSquare Center for the Healing Arts neighborhood campus is located at 6789 - 6799 N. Green Bay Ave. Scan QR Code to Register and View Full Class Listing

Frighteningly Fattening Fall Foods While plain coffee is low in calories, most lattes and flavored hot beverages contain a lot of sugar and often a hefty amount of cream too.

As the temperature outside starts to dip, the leaves begin to change and the long hours of daylight begin to fade, many of us turn to our favorite comfort foods while we get ready for another long winter.

But why is it that we crave certain foods as the season changes? Well, for one thing, the smell or the taste or even just the thought of a certain food may evoke pleasant memories. The carbohydrates in many comfort foods help trigger the release of the feel-good chemical serotonin in the brain. In addition, research suggests that chronic stress may prompt us to engage in pleasure seeking behaviors, like eating sweets and fatty foods.

While occasionally indulging in these fall favorites is ok, keep in mind that the extra calories can start to add up. Theoretically, an extra 100 calories per day can result in 10 pounds of weight gain over the course of one year. While it’s easy to hide those extra pounds under bulky winter clothing, even a relatively small weight gain can lead to the development or worsening of chronic health conditions, such as diabetes and high blood pressure.

This doesn’t mean you’ll have to forgo all of your fall favorites, however. With a few simple changes, you can still enjoy all this season has to offer without gaining a pound and without feeling deprived. So what kinds of things do we have to watch out for? Here are a few seasonal indulgences that can sidetrack an otherwise healthy eating plan, along with healthier alternatives.

Caramel Apples Who doesn’t love a caramel apple? It’s pretty obvious that coating a healthy fruit with sugar makes it less-than-healthy. But take an already over-sized apple (many of the apples used in commercial caramel apples equal two or even three servings of fruit), coat it in caramel and stick a layer of nuts or candies all around the outside and you’re well over 300 calories! Instead, take a small apple (about the size of a tennis ball), cut it into wedges and dip them into a low-fat caramel dip.

Specialty Coffee Drinks Many restaurants and coffee shops offer special seasonal hot beverages during the fall and winter months. While plain coffee is low in calories, most lattes and flavored hot beverages contain a lot of sugar and often a hefty amount of cream too. A typical pumpkin spice latte will pack over 300 calories into a 16 ounce cup. Try ordering a smaller size beverage and ask for fat-free milk. Leave off the whipped topping and save an additional 50-100 calories.

Mac ‘N’ Cheese Another cold weather comfort food for kids and adults alike is macaroni and cheese.

A typical serving of this favorite will run well into the 300-400 calorie range. Instead of buying a mix or ordering it at a restaurant, make your own at home. Modify the recipe by using low-fat cheese and fat-free milk. Round out the meal with some vegetables to improve the nutrition profile and help keep portion sizes in check.

Passing on the Pumpkin Pie Pumpkin, pecan and sweet potato pies start with healthy ingredients (heart-healthy nuts, antioxidant-rich vegetables) and -- let’s face it-- make them unhealthy by adding lots of high-calorie ingredients. Buttery pie crust, added sugar and of course whipped cream really bulk up the calories. You can reduce your calorie intake by leaving the crust on your plate, keep the portion small and substitute light whipped topping to help keep the calories more reasonable. Experiment with replacing some or all of the sugar in the recipe with an artificial sweetener to further reduce calories.

Ways to Avoid Fall Food Pitfalls There are a number of general things to keep in mind to help you avoid unanticipated calorie intake this fall: • The first thing to remember during the fall season is to think before you bite.

• Use low-fat cooking techniques and substitutions to trim the calories without sacrificing flavor.

• Be aware of the amount of food you’re eating by eating mindfully and slowing down to savor each mouthful. This way, you can still enjoy your favorite comfort foods, but keep moderation in mind.

Brenda Kalchbrenner, RD, CD, CDE, is a Registered Dietitian with Wheaton Franciscan Healthcare-Franklin, and can be reached at (414) 325-4516.

MHL HEALTHWISC NOVEMBER 2011

FOR YOUR

HEALTH workshop series

In Partnership with the Felician Sisters

Healthy Holiday Eating Tuesday, November 8 6:00 pm Presented by Brenda Kalchbrenner, RD, CDE, Wheaton Franciscan Healthcare Registered Dietitian

The holiday season will be here before you know it and that means fun, family, and food. Are you worried about trying to eat right and not gain weight? Gain tips, not pounds during this year’s season and enjoy samples of healthy foods.

The workshop is free, however registration is required.

Visit our website, mywheaton.org/patients, to register. For assistance Monday through Friday, 8:00 am until 4:30 pm, call WheatonDirect at 888-9-WHEATON (1-888-994-3286).

Wheaton Franciscan Healthcare – Franklin opened in in 2008 and is a full-service inpatient hospital with 24/7 emergency services and the area’s leading patient satisfaction scores. Tours of the hospital will be available after the workshop.

Wheaton Franciscan Healthcare – Franklin 10101 S. 27th Street, Franklin ( 1 1/2 miles south of Ryan Road) All workshops will be held in the First Floor Conference Center.

Free surface parking available in front of the main entrance to the hospital.

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Cosmetic Dentist Are you interested in professionally enhancing your smile? Then you’ll need a cosmetic dentist. But, searching for a great cosmetic dentist can be difficult! Cosmetic dentistry is not one of the nine dental specialties recognized by the American Dental Association. There isn’t a specific degree to become a cosmetic dentist like there is for orthodontists, for example. There is no insurance involvement or referral system, unlike finding a dentist for necessary procedures. As the patient demand for cosmetic dentistry increases, many dentists have claimed the title of cosmetic dentist. “Cosmetic dentistry� is one of the most searched terms on Google in the dental industry.Dentists are competing for cosmetic dentistry procedures, many of who might not be qualified. So how do you differentiate between a good and bad cosmetic dentist?

What makes a great cosmetic dentist is a combination of characteristics including: education, experience, advanced training, and attention-to-detail. Patients whom have found a great cosmetic dentist have been known to fly cross-country to put their smile in the hands of a true professional. A beautiful smile isn’t just about appearances, but your oral health as well. Remember dentistry in not a commodity. The doctor you choose will determine your final results.

Cosmetic Dentistry Tip #1 – Research training & experience.

As with any healthcare provider, when choosing a cosmetic dentist take into consideration their education and training. Education and training are two of the most important criteria when determining the right cosmetic dentist for you. Look at their undergraduate degrees, graduate degrees and continuing education. To find this information every dentist will have their biography listed on their website with a list of their degrees and accomplishments. For a cosmetic dentist advanced training and continuing education are a must. There are many organizations that offer such training, but the most well respected in the industry are the American Academy of Cosmetic Dentistry (AACD) and the Las Vegas Institute of Advanced Dental Studies (LVI). There are only 331 dental professionals worldwide who have achieved the AACD’s prestigious honor of Accredited member status.

Compare doctors side by side and do your www.activecarerehabwi.com

“Cosmetic dentistry” is one of the most searched terms on Google in the dental industry.Dentists are competing for cosmetic dentistry procedures, many of who might not be qualified. research. In addition to biographies on practice websites you can search third party sites for more information about the dentist. A simple Google search for the doctor by name can reveal a lot. Lastly, don’t be afraid to ask the doctor questions; such as how many years have they been practicing? Where did they get their training? What organizations do they belong to? A qualified dentist will appreciate you asking these questions, it lets them know you’re an educated patient and not basing your decision solely on cost or convenience.

Cosmetic Dentistry Tip #2 – Know the cosmetic procedures.

What procedure(s) do you need? Cosmetic dentistry is not only about improving the aesthetics of your smile but your oral health as well. For example, if you have a cavity you can have it filled with traditional fillings or a cosmetic dentist can provide tooth-colored fillings that match your teeth perfectly. Here is a list of some of the most common cosmetic dentistry procedures.

Teeth Whitening – Teeth whitening is one of the most commonly requested cosmetic dentistry procedures. Professional teeth whitening is a combination of whitening and bleaching. Whitening is the process of cleaning and removing plaque and stains from the teeth, whereas bleaching is dyeing or staining the teeth white. Laser teeth whitening is the most recent advance in technology that can bleach your teeth perfectly white in less than an hour.

Porcelain Veneers – Porcelain veneers are bonded to the surface of a tooth to repair chips, cracks, a worn appearance or tooth discoloration. Porcelain veneers are custom shaped and fitted to each patient. In as few as two short visits you can drastically improve your smile with porcelain veneers.

Dental Implants – Dental implants are used to replace missing teeth. Missing teeth clearly affects your smiles appearance and has serious health risk implications. Dental implants are permanent solutions to missing teeth. They look and function just like your natural teeth.

Dental Bonding – Dental bonding uses a composite resin that matches the appearance of our teeth perfectly. Dental bonding is used to fix cracks, chipped, stained or broken teeth.

Dental Bridges – Bridges replace missing teeth. Learn about the procedures involved, costs and when dental bridges will give you a perfect smile.

Dentures – Dentures are the ultimate cosmetic procedure. Well-designed dentures can provide patients with a smile that have lost many teeth. Dentures also improve speech and ability to consume food.

Smile makeover – Just as it sounds, a smile makeover typically involves more than one cosmetic dentistry procedure, such as porcelain veneers, teeth whitening and laser gum contouring to achieve the look you want. A smile makeover is an allencompassing redesign of someone’s smile.

Cosmetic Dentistry Tip #3 – Schedule a consultation.

Once you feel confident with your research, schedule a consultation to meet the cosmetic dentist in person. A dental consultation may only take a few minutes but it will give you an opportunity to determine if you feel comfortable with the doctor, staff and office. During your consultation you’ll have the opportunity to ask questions that you may not have discovered during your research. Most importantly the cosmetic dentist will consult you on your oral health and cosmetic needs.

Cosmetic Dentistry Tip #4 – Ask about cosmetic dentistry costs.

Never choose a dentist based solely on cost. The adage ‘you get what you pay for’ has never been so true. Plus you don’t want to put your health at stake in order to save a few bucks. With that said, we all have our financial limitations. Choosing to have a cosmetic dentistry procedure done like any services, cost in an important criteria. Cosmetic dentistry may not be included with dental insurance. Ask about financing and payment options that the dentist’s office offer to make cosmetic dental treatments affordable. In many cases the dental office will have a staff member to review costs with you. The will be able to answer all your questions and provide different payment options. Care Credit is one of the largest financers for health care costs. You have options.

Dr. Roberto Monteagudo is a world-class advanced aesthetic dentist and one of the best cosmetic dentists in Milwaukee, WI. Dr. Monteagudo has been featured in the media for his experience. Dr. Monteagudo graduated Marquette University School of Dentistry one of the top dental programs in the country. Afterwards he continued his education at the Internationally Renowned Las Vegas Institute of Advanced Dental Studies; where he graduated and attained academic excellence and clinical expertise in the fields of advanced dentistry, advanced aesthetics, full mouth reconstruction, neuromuscular (TMJ), and sedation dentistry. His Extreme Smile Makeovers have been featured on television and print magazines. For more information contact Dr. Monteagudo at 414-982-3673 oe visit www.wisconsinsmiles.com.

Personal Integration Program begins November 6

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“It was time for me to do something for ME. In my first camp I lost 10lbs, one pant size, have more energy and am stronger than before. I think the instructors are great and I have truly enjoyed the Boot Camp experience,” www.lakeshorebootcamps.com | email: lakeshorebootcamps@formandfitness.com NOVEMBER 2011 HEALTHWISC MHL 11

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ANGEL LIGHT CENTER FOR THE HEALING ARTS

13300 Watertown Plank Rd Elm Grove, WI 262-787-3001 AngelLightLLC.com 12 MHL HEALTHWISC NOVEMBER 2011

Angel Light Center for the Healing Arts

FINDING A SANCTUARY OF PEACEFULNESS AND TRANQUILITY Today, many of us live stress-filled lives. We encounter stress in our careers, personal lives, relationships and finances. Finding a sanctuary of peacefulness and tranquility amongst the chaos is extremely important for us. We all need to find a path back to balance - our health depends upon it, our families count on it and our workplaces expect it.

But, where do we find this oasis of tranquility? Some people in the metro Milwaukee community have already discovered a well hidden jewel, a place where they can fill their senses and feed their souls. Angel Light Center for the Healing Arts is that place. Located in downtown Elm Grove, Angel Light offers more than a place to shop and rejuvenate, it offers an EXPERIENCE. Its smells, sights, sounds and its very essence are transformational, nurturing and healing.

One of the first things you will notice about Angel Light is the sense of peacefulness that permeates this historic building (Angel Light was built as home circa 1850.)

Most of Angel Light’s visitors begin their experience when they walk through the door. Once inside, it is easy to feel free to “let go” of any of the stresses they may have been feeling upon entering. Frequent visitors report a positive transformation in how they feel physically and emotionally just by spending some time there.

The art on the wall, the uniquely crafted pieces of jewelry, hand painted silks, and one-of-a-kind keepsakes are a virtual feast for the eyes. Sometimes it takes more than one walk-through Angel Light to notice it all. Tranquil music surrounds visitors as they browse through the inspirational books or hold a healing crystal in the palm of their hand. Meaningful and affordable treasures abound and visitors will know that what they are drawn to purchase has been made as a gift from the heart.

Then there is the sense of smell, not the overwhelming potpourri that can assault your senses upon entering some businesses, but the pure natural smell of the space combined with its chemical free soaps, essential oils and candles, or as some people describe it, “angel scent.”

The trip through the senses continues at Angel Light when visitors take partake in the many services offered including massage, hot stone and cranial sacral therapy and Reiki treatments. Sound healing sessions are also available and customers can take advantage of the many special packages and discounts that are being offered just in time for Mother’s Day. The Angel Light staff is knowledgeable and greets each customer like they would a valued friend. Angel Light counts its customers and clients among its greatest assets. Everyone is invited to just stop by, take a deep breath, sit in the reading room and rock for a bit and, most importantly, find that place of deep peace to take away with them.

MAINTAIN, DON’T GAIN over the coming holidays

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Arlene Becker Thanksgiving is just around the corner, and Christmas and New Year’s aren’t so far of either. Holidays are wonderful, the gatherings of family and friends, stuffed turkey and all the trimmings, pumpkin pies, egg nog, and everything delicious to celebrate the holidays. It’s a long stretch of holiday eating as well, lasting from Thanksgiving to New Year’s lasts about five weeks, five weeks of tempting food, five weeks of indulging, often over indulging! Some of us even have celebrations in between the formal holidays, and they all involve great food! There are office parties, neighborhood parties, community parties, club parties, and more. We can just imagine the calories piling up and even though many of us work-out religiously, how much can we work out to battle this input of food to our bodies.

Perhaps we have to have a plan to maintain our weight during this tempting time.

Rita Larsen, Elite Sports Clubs certified and registered dietician, who has become an expert on weight management, and has helped dozens of families help to control their weight in her Healthy Eating for Life course at Highlander Elite Sports Club, and other nutritional courses there, shares some of her tips for trying to maintain your weight during the upcoming holiday season.

Larsen cautions not to treat each day as though it were a party. “If you do, then you start eating more fat, more salt, and more sugar. Overeating has an almost immediate negative effect on you and you and your body. There are actually�, Larsen observed, “stages of the effects of overeating on you and your mood and your body. You may start with a very high mood feeling, but end up with a very low one. After first indulging in something sweet or fatty, you may feel euphoric with a pleasurable sated feeling, but subsequently what happens is that you may feel the need to maintain the high level, or you’ll s start coming down from your high, feeling sluggish, tired and having little or no energy.�

Larsen warned, “The average adult, between Thanksgiving and Christmas, gains from five to twelve pounds, which could take four to six months of hard work to get rid of those extra unsightly pounds. The question is what we want to do to ourselves, to our bodies in the name of fun, or is there another way to go.� “What we at Elite focus on, Larsen explained, “ is having a good nutritional plan before we go into the holidays, not only in terms of exercise, but a good nutritional plan. What we’ve been trying to do is to use the new USDA 2010 dietary guidelines.

These guidelines come out every five years. The USDA analyses the dietary practices of American families and comes back with a practical road map that helps people make changes in their eating plans and also to improve their health. Unfortunately to date, American’s eating habits and over indulgence has produced obese children and adults and a proliferation of diseases like diabetes. Because of this in the population, the USDA has actually made the 2010 recommendations more stringent than those of five years prior. “One of the reasons that people gain weight over the holidays is that they don’t want to give up the special holiday foods that they enjoy and often look forward to before the season even begins!�

Making changes in your holiday eating pan, according to the USDA guidelines can be done and still lets you eat your favorite foods.

Larsen offers some of the USDA eating guidelines 1.Eat more whole grains, including pasta and bread, because that that will increase the nutrients in your food and add fiber makes you feel fuller, therefore you will eat less. Also try sing whole wheat flour or whole wheat white for your baking. Try to avoid, if you can, white floor which can increase weight.

2, The amount of fruits and vegetables to be consumed daily now have been

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Find all our amenities - EliteClubs.com NOVEMBER 2011 HEALTHWISC MHL 13

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10 foods to try

Kate Sherwood Nutrition Action Health Letter The wider you cast your food net, the easier it is to eat a delicious plant-based diet, which is good for your health and for the planet.

Here are 10 new candidates for your shopping cart. Odds are, you’ve walked past at least some of them for years. To get you started, we’ve included a basic recipe for each and some of the nutrients you can expect in a generous one-cup serving of each vegetable or grain.

Red Lentils They’re hearty, convenient, and cheap. They’ve got plenty of potassium, iron, and vitamin B-1. And every cooked cup contains a hefty 16 grams of protein and 9 grams of fiber. At 230 calories per cup, they’ll fill you up without filling you out. And they cook up into a thick, satisfying stew in under 10 minutes. What more could you ask for?

While you’re at it French or brown lentils are ideal for salads since they keep their shape (if you don’t overcook them). They take a bit longer to cook (15 to 25 minutes) because they haven’t had their outer skins removed, but they deliver more fiber (16 grams per cup).

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GLENDALE Across from Bayshore Mall, 505 W. Silver Spring Drive, 414-464-1930 GREENFIELD Layton Plaza, 7405 W. Layton Ave., 414-431-6300 BROOKFIELD The Plaza, 17155 W. Bluemound Rd., 262-821-1130 STORE HOURS: Monday-Friday 9:30-9:00, Saturday 9:30-5:30, Sunday 11:00-5:00 *Not on prior purchases. Some exclusions apply. Not valid with other offers. In-stock items only.

14 MHL HEALTHWISC NOVEMBER 2011

Start with Classic Red Lentils Combine 1 cup of red lentils with 2 cups of water, 1 bay leaf, and 1 clove of garlic.

Simmer until tender, 8 to 10 minutes. Remove the bay leaf and garlic. Stir in up to ½ tsp. of salt. Drizzle each serving with 2 tsp. of extra-virgin olive oil and a sprinkling of freshly ground black pepper. Makes three 1-cup servings.

Baby Bok Choy It lets you add a delicate Asian note and a new texture to soups and stir-fries. Bok choy is a type of cabbage with a mild, sweet flavor, crisp stems, and tender leaves. A cup of cooked bok choy is loaded with vitamins A and C and is surprisingly high in potassium, calcium, and iron…all for just 20 calories.

While you’re t it You can substitute other mild cabbages like savoy and Napa, but they have fewer nutrients than bok choy’s leafy greens.

Start with Sesame Bok Choy Stir-fry 1 lb. of sliced baby bok choy in a hot skillet with 1 Tbs. of peanut oil and 1 tsp. each of minced garlic and grated ginger. Cook until the leaves are wilted and the stems are crisp-tender, about 3 minutes. Drizzle with 1 tsp. each of reduced-sodium soy sauce and toasted sesame oil. Makes four 1-cup servings.

Tofu Tofu goes from package to plate in no time—just cut, blot, and cook. A 4 oz. portion of firm tofu has 10 grams of high-quality vegetable protein but just 90 calories. The tofu that’s packed in water in the refrigerator case has the best texture.

While you’re at it Tempeh (fermented soybean cake) is firmer and crumblier and has a stronger, sour flavor. Seitan (wheat gluten) is also firmer, but has a smooth, chewy texture and mild flavor. Both can be high in sodium, though, so check the Nutrition Facts labels.

Start with Glazed Tofu Whisk 3 Tbs. each of ketchup, balsamic vinegar, and orange juice with 1 Tbs. of reduced-sodium soy sauce, 5 cloves of minced garlic, and ½ tsp. of red pepper flakes. Cut a drained 14 oz. slab of firm tofu into 1-inch cubes and blot with paper towels. Saute in a non-stick pan in 1 Tbs. of peanut oil until crisp on two sides, 3 to 5 minutes. Add the sauce and cook until it thickens, about 2 minutes. Makes three 4 oz. servings.

Swiss Chard It has an earthy flavor, with tender leaves and crisp, edible stems that can be white, red, or yellow. Unlike other cooking greens, chard doesn’t take long to prepare. But like the others, it’s packed with vitamins K and A and is an excellent source of vitamin C, magnesium, potassium, and iron. And each cooked cup has just 40 calories. Swiss chard’s potassium helps offset its naturally occurring sodium.

While you’re at it Mature bunches of kale and collards can take up to an hour to cook. Look for quicker-cooking Tuscan kale (also called lacinato, black, or dinosaur kale) or watercress or young mustard greens.

Start with Savory Swiss Chard Separate the stems and leaves from 1 lb. of Swiss chard. Thinly slice the stems and roughly chop the leaves. Saute the stems and 1 sliced onion in 2 Tbs. of extra-virgin olive oil until tender, about 10 minutes. Stir in the leaves and cook until tender, 5 or minutes. Drizzle with balsamic vinegar to taste and season with freshly ground black pepper. Makes three 1-cup servings.

Escarole If you’re looking for a salad with attitude, this broad-leafed form of endive is your green. Like the other members of the chicory family-radicchio, endive, Belgian endive, and frisee (curly endive)—escarole is on the bitter side. Use the pale inner leaves, which are more tender and less bitter, for salads. Save the tougher outer leaves to give character to soups, stews, and sauces. Escarole is rich in vitamin K and folate, but every cup of the raw green has just 10 calories.

While you’re at it There’s a whole world of crunchy salad greens out there. Give frisee a spin. Or Belgian endive. Or radicchio.

Start with Chopped Escarole Salad Whisk together 3 Tbs. of mayonnaise, 1 Tbs. of balsamic vinegar, and ¼ tsp. of finely minced garlic. Toss with 8 cups of chopped inner leaves of escarole. Top with 2 Tbs. of shredded Parmesan cheese and season with freshly ground black pepper.

Makes two 4-cup servings.

Chickpeas (Garbanzo Beans) With 13 grams of fiber and 15 grams of protein in each 270-clorie cup (plus a nice dose of folate, iron, magnesium, potassium, and zinc) chickpeas are superstars that you can eat right out of the can. Try tossing a handful into your next salad, soup, sauce, or sauté.

While you’re at it Black, navy, cannellini. All beans are good beans. Look for no-salt-added brands (Eden Organic is also BPA-free). Or soak dried beans overnight, then drain and simmer in plenty of fresh water for about an hour. One 15 oz. can of beans is about 1

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food>>page 16 NOVEMBER 2011 HEALTHWISC MHL 15

food<<page 15

Mi

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16 MHL HEALTHWISC NOVEMBER 2011

¾ cups. A pound of dried beans makes 6 to 8 cups cooked.

Start with Crispy Chickpea Salad Toss 2 chopped red bell peppers and 1 drained 15 oz. can of chickpeas with 2 Tbs. of extra-virgin olive oil. Roast at 425 degrees F for 20 minutes. Allow to cool slightly, then toss with 4 cups of arugula or baby spinach and 1 Tbs. of balsamic vinegar. Season with up to ¼ tsp. of kosher salt and freshly ground black pepper.

Makes two 3-cup servings.

Acorn Squash It’s a snap to prepare and hard not to like. The orange flesh has a sweet, slightly nutty flavor, and its compact size means that a single squash comfortably serves two.

Bonus: you can use a cut-in-half baked squash as a bowl for soup or for your favorite pilaf or other filling. And along with acorn squash’s great taste comes a nice shot of fiber, magnesium, potassium, and vitamins B-1, B-6, and C. While you’re at it Pretty much anything you can do with acorn squash you can do with other winter squashes like butternut, Hubbard, buttercup, or banana.

Start with Roasted Acorn Squash Cut an acorn squash in half and remove the seeds. Brush the inside with extravirgin olive oil and season with freshly ground black pepper. Bake (cut side up) at 400 degrees F until tender, about 35 minutes. Each pound of squash yields 2 cups.

Edamame Instant texture. Instant nuttiness. Instant protein. You’ll find bags of the delicious shelled soybeans in your supermarket’s freezer section. Just thaw and they’re ready to add to salads, stir-fries, soups, and grains. Each 190-calorie cup of shelled edamame supplies 17 grams of protein and 8 grams of fiber. And they’re an excellent source of folate, vitamin K, and iron.

While you’re at it Frozen baby lima beans or fresh fava beans will work in most dishes. If your recipe has no Asian flavors (like soy sauce or toasted sesame oil), you also might be able to substitute chick-peas or black-eyed peas.

Start with Asian Edamame Salad Toss 4 cups of salad greens with 1 cup of edamame, ½ cup each of grated carrot, sliced radish, sliced scallion, and sliced celery heart, and ¼ cup of sesame dressing.

(To make 1 cup of dressing: whisk together 1/3 cup each of canola oil and unsweetened applesauce, 2 Tbs. each of reduced-sodium soy sauce and rice wine vinegar, and 1 Tbs. of toasted sesame oil.) Makes two 4-cup servings.

Broccoli Rabe Take a chance. You may love this pungent member of the broccoli family. (We do). Once you’ve blanched your broccoli rabe—also called rapini, broccoli raab, and broccoli di rape—to remove some of its bitterness, you can turn it into a cold vegetable salad or quickly sauté or stir-fry it. Like all leafy greens, broccoli rabe is brimming with vitamins A, C, and K and is a good source of calcium, iron, and potassium.

While you’re at it Broccolini (a cross between broccoli and Chinese broccoli, with smaller florets and thinner stalks) is the perfect substitute. It has a sweeter broccoli taste with a hint of asparagus.

Start with Spicy Broccoli Rabe Plunge 1 lb. of broccoli rabe into a large pot of boiling water. Boil for 3 minutes, then rinse well under cold water. Chop into 2-inch pieces. Saute 8 cloves of thinly sliced garlic in 2 Tbs. of extra-virgin olive oil with ¼ tsp. of red pepper flakes for 30 seconds. Stir in the broccoli rabe and sauté until hot. Season with up to 1/8 tsp. of kosher salt. Makes four 1-cup servings.

Bulgur Bulgur (steamed, dried, cracked whole wheat) cooks in just 15 minutes. Its mild, nutty flavor is a welcome change from rice or potatoes. A cup of cooked bulgur has 150 calories, 8 grams of fiber, and 6 grams of protein. Don’t confuse it with “cracked wheat,” which hasn’t been pre-cooked and takes much longer to prepare, or with couscous, which is (typically refined) pasta.

While you’re at it Try whole wheat couscous or quinoa (which has become so popular that many indigenous people in the region of the Andes where it’s grown can no longer afford to buy it). Or prepare a large pot of (slower-cooking) wheat berries, faro, or kamut and freeze it in small batches.

Start with Cilantro & Lime Bulgur In a heat-proof bowl, cover 1 cup of bulgur with 1 ½ cups of boiling water. Cover and let stand for 15 minutes. In a large bowl, combine 1 cup of roughly chopped cilantro, 6 sliced scallions, 3 Tbs. of extra-virgin olive oil, 2 Tbs. of lime juice, and up to ¼ tsp. of salt. Toss with the bulgur. Makes four ¾ -cup servings.

Copyright 2011 SPI, Reprinted/Adapted from Nutrition Action Healthletter, 1875 Connecticut Ave. N.W., Suite 300, Washington, D.C. 20009-5728.

TEN WAYS to eat more vegetables

Whether you’re trying to lose weight or just maintain a healthy lifestyle, it’s important to include a variety of vegetables in meal planning. The health benefits of eating vegetables are many and include reducing the risk of stroke, type 2 diabetes, coronary heart disease, and certain cancers, such as mouth, stomach, and colon cancer.

It can be a challenge to include a sufficient amount of this tasty and beneficial food group to menus. These tips from TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, offer some creative ways to eat more vegetables: 1. Make a “pasta” dish with spaghetti squash instead of noodles.

2. Puree cooked vegetables and add them to stews, gravies, and soups.

3. Add raw spinach leaves and an extra-ripe banana to a fruit smoothie. It may sound strange, but the sweetness of the banana masks the taste of the spinach.

4. Baking? Add shredded carrots to muffins or bread.

5. Instead of cheese and meat, pile your morning omelet with onions, mushrooms, and red and green peppers. Chop vegetables the night before to save time in the morning.

6. Add chopped spinach to meat when preparing meatballs or hamburgers.

7. Try mashed cauliflower instead of mashed potatoes. Experiment with different flavorings such as garlic, a dab of butter, and Parmesan cheese.

8. Add salsa to a breakfast burrito, pile it on a veggie burger, or use it in place of high-fat, creamy vegetable dips.

9. Puree pasta sauce with vegetables such as winter squash or chopped broccoli.

10. Add chopped carrots to casseroles or meat loaf.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, visit www.tops.org or call (800) 932-8677.

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NOVEMBER 2011 HEALTHWISC MHL 17

Personal Integration Program begins November 6

Do You Worry Too Much?

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We all worry. The human mind is wired with the instinct to keep protect us and keep us safe. Worry is one way that the mind does its job. However, sometimes the mind worries too much and the worry becomes a burden or detriment to us. Excessive worry is one of the most common signs of anxiety.

There is such a thing as productive worry, which helps us identify problems and focus on productive solutions. Think about it... without a certain amount of productive worry would you call the doctor for your annual checkup or wear your seat belt? On the other hand, unproductive worry can create or exaggerate problems. It can turn into a vicious cycle which actually prevents you from finding productive solutions and can interfere with your well-being.

Do you ever wonder if you worry too much? Usually, the need to ask that question means you may very well be spending too much time on unproductive worry. Identifying unproductive and/or excessive worry is the first step to reducing the stress and anxiety that go along with worry.

Yeah but “What If”…?

What if things go wrong?

What if something bad happens?

What if I say or do the wrong thing?

What if “this” happens?

Yeah, but what if “that” happens?

What if I make a mistake?

About 85% of the time people’s worries never materialize, according to a study published in Clinical Psychology and Psychotherapy. Yet, often times the “what if” questions turn productive worry into anxiety, stress, headaches, restlessness, irritability, muscle tension, digestive problems, sleeplessness and more.

If you get stuck in too many “what if” questions, it’s time to start asking yourself new questions to counter the worry thoughts: What are the odds of this really happening (or being true)?

What else could be equally likely?

What is the worst that could happen? What would I do if the worst happened?

Am I looking at the whole picture?

Am I being fully objective?

Who can I trust to share this with so I can get another perspective?

Getting Stuck in Overthinking Overthinking is a form of worry. Usually is it worry about making the right decision or doing the right thing (in other words, fear of doing the wrong thing).

Thinking about your problems or your “To-Do’s” is an effective way of tackling them only when you can consider the situation, identify and evaluate alternatives, make a choice, and then proceed into action. You can tell when thinking turns into overthinking because you’ll usually get stuck. You don’t know what to do so you think about it more! This wastes time and energy and often turns into “analysis paralysis.”

Excessive worry and overthinking causes other problems too. It can lead to “catastrophizing” or exaggerating problems and over-focus on “worst case scenario” thinking. It can also lead to self-criticism and negative self-talk since people who worry>>page 19

18 MHL HEALTHWISC NOVEMBER 2011

ACUPUNCTURE

facial rejuvenation A NEW APPROACH TO LOOKING YOUNGER

By Helen Miller , RN, CAc As we age, our skin also ages; this is a fact of life. However, there is a new option for looking younger based on the ancient tradition of Chinese medicine and acupuncture.

The wrinkles and other skin changes that begin to appear as we grow older are part of the aging of the skin, but may also be affected by internal imbalances. Chinese medicine is uniquely equipped to assess and treat these imbalances so we feel and look better.

During the initial visit for a facial rejuvenation treatment, 2 examinations are done.

First, a health assessment is done with pulse diagnosis to evaluate the overall health.

Second, face diagnosis is done to evaluate the condition of the skin, muscle tone and complexion. A treatment strategy is developed to improve both the appearance of the face and the overall health of the client.

The face is cleansed with natural unscented products and tiny needles are inserted into the areas requiring treatment. The needles encourage the turnover of skin cells and stimulate an increase of collagen in the area. They can also improve muscle tone and help the circulation of the blood in the complexion. At the same time, needles are inserted in the hands and feet to address the general health of the body. As the overall health improves, the skin also changes dramatically for the better. The goal of the acupuncture facial rejuvenation is to improve the vitality and harmony of the person, along with softening wrinkles, smoothing the sags and clearing the complexion.

Often the client will notice increased energy, decreased anxiety and other unexpected effects from the acupuncture treatment. Working on the face alone affects the entire person. Eight of the 14 energy pathways begin or end on the face. Besides the relaxing feeling of the facial, an internal relaxation takes place that can be profoundly healing.

Please call the Jensen Health & Energy Center, located in Elm Grove, at (262) 782-1616 for more information or to schedule an appointment.

worry<<page 18 worry too much tend to feel like something’s wrong with them because they can’t stop the worry thinking. That only makes matters worse. When you feel badly about yourself, you are LEAST likely to be able to take productive action.

Breaking the Cycle of Worry and Overthinking Research shows that one of the most effective treatments for worry and overthinking is Cognitive Behavioral Therapy (CBT), a non-medication therapy done one-onone with a counselor or psychotherapist. CBT works by identifying and then shifting old patterns of thinking and responding, literally creating new neural pathways in the brain.

Here are few CBT-based techniques that you can try on your own to get started: 1. Keep a Thought Log. Getting your thoughts out of your head and onto paper is a great first step. They lose power once you shine a light on them. Identifying your worry patterns of thinking is a prerequisite to changing them.

2. The “Stop” Technique. One short-term technique is to say out loud “STOP” when the worry thoughts are swirling. While it’s not a permanent solution, it can give you an immediate sense of some control and interrupt the unproductive line of thinking.

3. Distract Yourself. Even a few minutes of healthy distraction can have long-term effects in breaking the cycle of overthinking. Try walking around the block, gardening, moving to another room, working out, or doing a crossword puzzle.

4. Make Time to Worry. Ironically, if you know you have time to worry later, it can reduce the urge to worry now. Set aside 30 minutes (NOT right before bed) as your “Worry Time.” When worry or overthinking comes up during the day, tell yourself that you will put it aside and save it until your Worry Time. When most of your day is free from worry and overthinking, things feel less overwhelming. You may find that when Worry Time comes you no longer have the need to worry!

Di Philippi, MA, LPC is a Holistic Counselor and Licensed Professional Counselor who specializes in non-medication solutions for anxiety and worry. She integrates Cognitive Behavioral Therapy with holistic wellness practices that address body, mind, spirit, emotions, and energy. Her practice is located inside of Integrative Family Wellness Center in Brookfield. To learn more, see her website www.WellnessCounselingMilwaukee.com or call 414-588-0969.

NOVEMBER 2011 HEALTHWISC MHL 19

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In Preventing and Reversing Heart Disease

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By Kalpana (Rose) M. Kumar M.D. Heart disease is the nation’s number one killer, causing more deaths than all cancers combined. Women account for 51 % of all cardiac deaths per year in the U.S. It is the leading cause of death in women age 20 and greater. The fastest growing users of prescription drugs for heart disease are men and women, ages 29 to 44.

Among women, there is no improvement in mortality. In fact, the mortality rate has been rising over the past ten years. Typically men are taken more seriously when they present with chest pain to a physician or emergency room, increasing their chances of survival from a heart attack.

The primary risk factors for heart disease are • hypertension • diabetes • obesity • cigarette smoking • elevated cholesterol • inactivity • depression • heredity • age over 50

In women, low HDL rather than high LDL cholesterol, appears to make them more vulnerable to heart disease. In men, high LDL is correlated with heart disease.

Cholesterol is a secondary risk factor for heart disease in both men and women. This means that high cholesterol alone is not predictive of cardiac risk. Hypertension has long been recognized as the leading contributor to cardiovascular disease, including stroke and heart attacks. Hypertensive individuals are two to three times more likely to develop heart disease than those with normal blood pressures.

Stress is an underestimated risk factor that can influence all the other risk factors and amplify them. Stress is the leading risk factor for heart disease and a leading cause of hypertension.

The mechanism of how stress causes heart disease is fairly simple. Stress can be experienced in the form of depression, anxiety, feelings of being overwhelmed or traumatized. These feelings increase the level of stress hormones in the body.

The hormone surges create small tears in the inner lining of coronary arteries and the body then mobilizes platelets to heal them. When platelets attempt to heal these tears, they create sticky areas in the inner lining of the arteries, making it easy for cholesterol plaque to stick to these areas. This is the beginning of a cholesterol plaque. If stress hormones are released in large surges, they can cause the coronary arteries to spasm, causing the plaque to break off. If this occurs, the delivery of oxygen to the area of heart muscle that the artery supplies is cut off and dies. This is defined as a ‘heart attack’.

Another cause of the formation of a plaque in the coronary artery is inflammation. If the foods we eat are ‘inflammatory’ foods such as sugar, white flour, red

meat, dairy and synthetic sugars and processed foods, our body becomes inflamed.

In fact, the cause of most of our inflammatory diseases and chronic illnesses has been found to be the consumption of inflammatory foods. Cancer and heart disease are now known to be diseases of inflammation. Our dietary choices can play a very significant role in decreasing inflammation and preventing the majority of diseases from which we suffer.

Dr.’s Dean Ornish and Caldwell Esselstyn, Jr. have shown that a plant based diet significantly reduces a person’s risk for heart disease and it can reverse already existing heart disease within 6 weeks!

In my medical practice, I promote a plant based diet with the addition of Omega -3 fish oil. The combination of these can not only prevent and reverse heart disease, but can significantly lower cholesterol without prescription drugs like statins. In postmenopausal women, the side effects of statins such as muscle pain are more prevalent than in men, and many are unable to take them for lowering cholesterol.

The key factors in heart disease prevention are an intention that one can make and follow through with changes in behavior and food choices. These changes can begin the process of healing the heart and reversing heart disease that may be present.

Over the past 21 years of medical practice, I have found that not only do symptoms of heart disease, such as chest pain, exercise intolerance, high blood pressure, high cholesterol, depression, anxiety and ankle swelling decrease but, a person’s sense of well-being and exuberance increases.

The simple lifestyle changes that one can choose to incorporate to prevent and reverse heart disease are: • A predominantly plant based diet.

• At least 20 minutes of aerobic exercise 6 days per week • Drinking 6 to 8 oz. of water per day • 2000mg or more of Omega-3 fish oil containing 600mg of DHA • At least one cup of green tea per day • A daily meditative practice for stress reduction and relaxation • Networking and connecting with supportive friends and releasing unsupportive people in one’s life • Doing what one loves and loving what one does • Living mindfully • Making ‘self-care’ a priority

Not only do we need to support our physical heart, we need to support our energetic heart. When we live in this way and make more choices from a place of self-love, we can heal our physiology in addition to preventing future disease. Healthy choices cause the release of hormones in the body that support health and well-being.

What we need more in our world is to care for each other and expect and participate in healthy relationships. Our discernment in making healthy choices is an important level of self-advocacy from which we need to live. When we live consciously from a place of health, we mentor others and affect their health in positive ways. We affect the health of our community. We need to remember the role and power that personal example plays in our world. Self-advocacy helps us make healthy choices and empowers others to do the same. This is a conscious way that we can choose to restore health to ourselves and our communities.

Heart disease is a PREVENTABLE and REVERSIBLE condition. It is a matter of personal choice. ©Kalpana (Rose) M. Kumar, MD Kalpana (Rose) M. Kumar, MD is board certified in Internal Medicine and the founder and Medical Director of The Ommani Center for Integrative Medicine in Pewaukee. She has been in practice for more than 20 years with a focus on heart disease, women’s health and bio-identical hormones. Her newly published book, Becoming Real: Harnessing the Power of Menopause for Health and Success is available at the Ommani Center bookstore (www.ommanicenter.com) or at Amazon. com.

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Dr Hughes is a graduate of UW-Madion, The Midwest College of Oriental Medicine and Belford University. He and his wife/office manager, Connie, have been residents of the Elm Grove area for 21 years where they have raised their four children. He is a member of Elmbrook Rotary.

414-607-0900 www.WauwatosaAcupuncture.com NOVEMBER 2011 HEALTHWISC MHL 21

CHILDREN’S HEALTH

A section dedicated to healthy families.

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Parental divorce is rarely, if ever, easy for any affected by the change in family structure. The newfound unfamiliarity and variability in day-to-day functioning impacts all involved. Any type of parental separation elicits a variety of emotions for both children and parents. Parents often grieve the loss of the family they hoped for, and children mourn the loss of the only family life they have ever known. This is why children often have hope that their parents will get back together—even after the finality of divorce has been explained to them. The hope that parents will reunite is normal. It is okay for parents to acknowledge this desire, while also being honest and explaining that the decision to divorce was not easy, but is for the best.

Children will react differently to divorce, depending on their age, temperament and maturity level. Their reaction is also dependent on how parents react, interact and how they manage current and future conflict. There are a variety of ways parents can help their children cope. Being mindful of certain factors can ease the transition and assure children that even if mom and dad no longer love each other the same, they will always love their children.

When telling children that their parents are separating or divorcing, children are likely to express confusion and have both practical questions (‘where am I going to go to school?’) and questions that are less concrete (‘what happened to cause the divorce?’). It is best to be transparent with children while keeping responses simple, developmentally appropriate and without blame. As with adults, children will experience a myriad of emotions regarding the separation and, over time, as their lives change in ways they never expected. First, it is important to allow children to express emotions and encourage them to do so honestly. Promoting open communication helps children process the situation and validating their feelings provides confirmation that they are still supported.

Effective and purposeful communication with the other parent before, during, and after divorce can be one of the most difficult aspects to navigate. Parents may try to communicate with their ex-spouse through the children or ask them to report back about what life is like at the other parent’s household. Putting this responsibility on children causes unnecessary stress and has the effect of putting children in the middle. It is often helpful to think of the relationship with an ex-spouse as a business relationship for the purposes of communication. Some parents find it helpful to email each other, sticking only to the topic at hand and keeping their emotions under control. In addition, there are several online family communication tools whereby both parents can access schedules, current events and appointments.

Another thing to keep in mind regarding communication is that witnessing highconflict and hostility between parents can be extremely detrimental to children in the

short and long-term. Observing negative interactions between parents provides poor modeling for children who are still learning how to negotiate their own relationships.

Additionally, when parents talk poorly about the other parent in front of the children, it encourages the child to pick sides and increases their struggle to please both parents. The reality is that children grow up loving both parents and deserve the right to continue to do so.

Lastly (and often forgotten), is for parents to remember to take care of themselves.

Divorce is not only difficult for children; it is also challenging for parents. Parents who take care of themselves adjust better, which encourages healthy adjustment in their children. As with all family crises, it is important to seek the support of family and friends and know when to get professional help. Some parents

are tempted to depend on their children for emotional support, and though children will try to understand, they are still children.

Countless resources exist for divorcing families and no one should endure the emotional, physical and psychological changes alone. Above all, parents must remember to be patient, both with their children and themselves. Some days will be better than others and children may need reassurance that the negative feelings will go away but a parent’s love for their child never does.

Kris Williams, APSW is the Family Center Director and Kid in the Middle® Coordinator at Jewish Family Services, Inc. Kids in the Middle® specializes in group and individual counseling for the children “in the middle.” Kids in the Middle provides a safe place where children can understand the changes in their families, express their feelings and learn how to cope. For more information, please call our Family Center Director/Kids in the Middle Coordinator® at 414-225-1333 or visit www.jfsmilw.org. JFS is a licensed provider of Kids in the Middle®, Inc. 121 W. Monroe Ave, St. Louis, MO 63122.

JFS counseling services Results-oriented individual, couples and family therapy for: • anxiety, depression, grief, stress • life transitions • children’s issues • parenting • results oriented individual and family therapy

two convenient locations: Bayshore Town Center: 5800 N. Bayshore Drive Suite B215 -)6 LV D SDUWQHU DJHQF\ RI WKH 0LOZDXNHH -HZLVK )HGHUDWLRQ D EHQH¿FLDU\ RI WKH 8QLWHG :D\

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ph: 414-390-5800 fax: 414-390-5808 www.jfsmilw.org

NOVEMBER 2011 HEALTHWISC MHL 23

giving germs the slip SOAP AND SHOTS CAN PROTECT YOUR HEALTH With schools back in session and cooler weather on the way, many of us will be spending more time indoors. It’s a time to make holiday plans. It’s a time for togetherness. And it’s a time when we share a lot of disease-causing germs. Fortunately, you can take simple steps to dodge germs and boost your chances of staying healthy.

Each year, from late fall through winter, the number of cold and flu cases in the U.S. climbs dramatically. When you’re sick, each cough or sneeze can propel droplets laden with microbes into the surrounding air. These droplets can travel as far as 3 feet. Anyone in their path may be at risk for infection. That’s why covering your mouth and nose—with a tissue, the crook of your elbow or even your hand—is the considerate thing to do.

Microbes can survive outside the body, too. Some can live for 2 hours or more on doorknobs, faucets, keyboards and other surfaces. If you touch a germ-covered surface and then touch your eyes, nose or mouth, you increase your chance of getting infected and getting sick.

By far the easiest and most effective way to prevent the spread of germs is to wash your hands often and well. Health care experts recommend scrubbing your hands vigorously with soap and water for at least 15 seconds—about as long as it takes to recite the alphabet.

Antibacterial soaps are popular and plentiful on store shelves. They contain a chemical called triclosan, which can kill bacteria. But are they better than regular soaps? In one recent study, researchers reviewed all the scientific papers published between 1980 and 2006 that compared regular and antibacterial soaps in everyday use. They found that regular soaps were as effective as antibacterial soaps, both in blocking germ-related disease symptoms and in reducing the amount of bacteria measured on hands.

When soap and water are not available, you can use an alcohol-based gel—usually called a “hand sanitizer”—to clean your hands. These alcoholbased hand rubs significantly reduce the number of germs on skin.

Another great way to stay healthy during the cooler months is vaccination. Getting a flu vaccine each fall is the single best way to prevent the flu. Flu vaccines can be given as a shot or a nasal spray.

Both provide protection against the strains of flu that experts predict are going to be the most common this winter.

Talk to your health care provider about flu vaccines and other strategies to help you beat back germs. Taking some simple steps will help you and your family stay healthy and enjoy the festivities this fall and winter.

24 MHL HEALTHWISC NOVEMBER 2011

Want my pizza bagel?” “Awesome, here’s my blueberries!”

good health to go

EATING SMART AT SCHOOL

Is your daughter, son or grandchild a master dealer at lunch? Packing a healthy school lunch is helpful only if the food ends up in the tummy—or gets traded for something else that isn’t loaded with sugar, fat or salt. But even in the chaotic, wolfdown-your-lunch-to-get-to-recess-as-soon-as-possible world of the school cafeteria, children can make smart food choices. Parents and caregivers play a key role in helping children learn the fundamentals of healthy living—eating well and staying active—whatever pressures they face outside home.

Child nutrition specialist Dr. Daniel Raiten at NIH says that one of the most important strategies for parents to help kids stay healthy is to foster good eating habits at home. Raiten talks often to kids in schools and finds that few understand what a healthy “diet” means.

“Most think that diet is a verb— what you do to lose weight,” Raiten says. “I tell them that diet is the mix of foods that gets into their body, and healthy nutrition is the end result of eating good food in a healthy diet.”

Try to help children see healthful eating as a natural and fun part of every day.

“My own kids help me cook,” Raiten adds, “and we sit down and eat our meals together every night.”

Another way to encourage healthy eating is to sample a variety of fruits and vegetables from the grocery store or local farmers market. Chances are that even “expensive” produce is still cheaper than most processed foods on supermarket and convenience store shelves.

Teach your kids how to be savvy consumers. Enlist them as food detectives at the grocery store. Set some standards for healthy foods and show them how to read Nutrition Facts labels, which list the nutrition content of pre-packaged foods. Then let them choose a few items that make the grade. If you’re not sure what to look for on labels, see www.cfsan.fda.gov/ ~dms/foodlab.html.

Making foods totally forbidden is likely to backfire, Raiten says, “so keep the guilt out of it.” Better to chat regularly with your child about good eating habits, he says, and praise him or her for making smart choices in the grocery, at school or in a restaurant.

If kids are eating well outside of school, you may wonder if their diet at school really matters. The answer is a resounding “yes.” Research has shown that appropriate levels of fat, sugar, vitamins and minerals like iron contribute to development, learning and general behavior.

Packing a healthy school lunch can be a family activity. Involving kids in the decision process can help them learn how to make good choices and also feel more enthusiastic about their lunch options. Most are more likely to eat meals they help prepare. Since weekday mornings can be a crazy time crunch, pack lunches the night before. Have your child choose a few healthy items, such as pretzel sticks, popcorn, snap peas, fresh strawberries or pudding.

If your children buy lunch at school, make sure to talk to them about how to choose healthier food options, and why it’s so important.

Parents need to teach children not only what to eat, but how much. People tend to blame restaurants’ super-sized meals for Americans’ expanding waistlines, but portion distortion has become a part of our everyday lives. In a 2006 study, researchers randomly gave participants a small or large bowl and a small or large serving spoon, smart>>page 47

NOVEMBER 2011 HEALTHWISC MHL 25

What do you know about diabetic eye disease?

Diabetes is being diagnosed in unprecedented numbers across all ages and races.

This increased incidence means a corresponding increase in health complications related to the disease, including sight-robbing “diabetic retinopathy”—now the leading cause of blindness in Americans.

“Of the nearly 26 million Americans diagnosed with diabetes, up to 45% have some degree of diabetic retinopathy (damage to the sensitive retina in the back of the eye), which can lead to vision loss and blindness,” reports Dr. Norman Cohen, an eye surgeon who has treated thousands of diabetic patients since 1975. “For some people, when a routine vision check-up uncovers signs of retinopathy, it is their first clue that they even have diabetes.”

How diabetes affects vision With diabetes, high blood sugar levels can weaken blood vessels in the eye, causing them to leak. This causes the retina to swell and form deposits that can lead to vision loss. Blood sugar fluctuations can also promote the growth of new, fragile eye>>page 29

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NOVEMBER 2011 HEALTHWISC MHL 27

SENIOR HEALTH AND LIVING

A special section dedicated to helping senior’s plan the next phase of their life.

26 MHL HEALTHWISC NOVEMBER 2011

STAYING IN YOUR OWN HOME with a little assistance

With a little assistance, many seniors are now able to stay in their homes instead of going into long-term care centers, such as nursing homes and assisted living facilities. Home care agencies can provide the help many seniors and people with disabilities need in order to remain living independently.

Older adults and people with disabilities who are in various types of managed care organizations can opt to have somebody they know well become their home care worker, also known as a “preferred worker.”

“Most people are surprised to learn that they can designate a relative or friend as their preferred worker,” said Mike Klug, vice president at the Milwaukee Center for Independence, “and that the preferred worker will be paid for the hours they work.”

The preferred worker may be a spouse, adult child or another family member or friend and must be over the age of 18. They must meet the physical requirements needed to provide proper care, pass a background check, and complete a training course to ensure that the safety, dignity and care needs of older adults and people with disabilities are met.

Nonprofit agencies such as New Health Services Home Care offer training courses for home care workers.

“Preferred workers who complete our training course tell us that they feel better prepared and much more confident as they provide care in the home,” said Karin Johnson, Director of New Health Services Home Care. Training includes personal care services, such as assistance with bathing and dressing, and supportive care, such as light housekeeping, meal preparation and grocery shopping.

Johnson said the training courses are followed up with home visits and internal reviews, with oversight from a Registered Nurse, to help the preferred worker continue to provide top quality services. If the preferred worker needs to take time off, agencies such as New Health Services Home Care can provide another trained caregiver to fill in.

“It’s all about choices,”

Johnson said. “For many of the people we serve, designating a preferred worker is an obvious, and welcome, choice.”

For more information on preferred workers and home care training courses, contact New Health Services Home Care, an affiliate of the Milwaukee Center for Independence, at (414) 937-2033 or visit www.mcfi.net.

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eye<<page 27 blood vessels on the retina, which can sometimes leak blood into the vitreous (the clear, jelly-like substance that fills the eyeball). This retinal blood vessel damage, or retinopathy, can blur vision and lead to permanent sight impairment.

Who is most at risk? â&#x20AC;&#x153;Diabetic eye disease can appear as early as a year after the onset of diabetes.

All diabeticsâ&#x20AC;&#x201D;Type 1, Type 2, insulin-dependent or notâ&#x20AC;&#x201D;are at risk. And, risk increases with the number of years you have diabetes.

For example, patients with diabetes for less than five years have about a 15% incidence of retinopathy.

This skyrockets, however, to 80% in people who are Tips for Protecting Against Diabetes-Related diabetic for 15+ yearsâ&#x20AC;? explains Dr. Robert Sucher, Vision Loss co-founder of Eye Care -Have a blood sugar test every three years after Specialists.

What are the symptoms? age 45 to screen for diabetes - Keep blood glucose levels close to normal Usually, none. In fact, many people donâ&#x20AC;&#x2122;t notice a problem through diet, medication and exercise - Keep blood pressure under control until the retinopathy is so far - Donâ&#x20AC;&#x2122;t smoke advanced that lost vision canâ&#x20AC;&#x2122;t - Keep cholesterol levels low be restored. Thatâ&#x20AC;&#x2122;s why annual - Check hemoglobin A1c levels at least every dilated eye exams are crucial.

You should also call your four months and aim for less than 7.0 - Schedule dilated eye exams once a year, or as doctor immediately if you notice vision changes in one often as your Eye M.D. suggest or both eyes (not associated with fluctuations in blood sugar), numerous floating spots (like spider webs), or a veil over your vision.

How is retinopathy detected?

Eye care specialist Dr. Daniel Ferguson notes, â&#x20AC;&#x153;It is vital for people with diabetes to understand that significant retinopathy may be present and progressing even if their vision appears to be good. And, because fluctuations in blood sugar levels can temporarily affect vision, itâ&#x20AC;&#x2122;s sometimes hard to know if a serious eye problem is developing.â&#x20AC;?

Diabetes-related eye damage can only be diagnosed through a comprehensive eye examination. Pupil dilation (enlargement with drops) is necessary to best check the back of the eye for early signs of retinopathy, such as microaneurysms (tiny blisterlike outcroppings on retinal blood vessels that can bulge and leak), before noticeable vision loss occurs.

Prevention and Treatment â&#x20AC;&#x153;Diabetes-related sight loss is often preventable with yearly exams and early intervention. But all of our expertise, lasers and treatments are of no use if patients donâ&#x20AC;&#x2122;t come in for regular eye check-ups,â&#x20AC;? comments Dr. David Scheidt, optometrist and 16-year member of the Wisconsin Diabetes Advisory Group. â&#x20AC;&#x153;Although not all diabetics can have or need it, laser treatment is extremely effective in reducing the incidence of severe vision lossâ&#x20AC;&#x201D;in some cases by at least 50%â&#x20AC;&#x201D;especially if started early enough,â&#x20AC;? says Dr. Mark Freedman, a leading area eye surgeon and lecturer on diabetic eye disease. â&#x20AC;&#x153;We have also been very pleased with the success of new medications that can be painlessly injected directly into the eye to stave off progression of the disease. We typically use Avastin because it is both cost-effective and works to inhibit the growth of the abnormal blood vessels related to diabetic retinopathy.â&#x20AC;? Dr. Brett Rhode, an ophthalmologist who has conducted continuing education programs for area diabetes coordinators, adds, â&#x20AC;&#x153;We have seen some amazing results with Avastin, including not only stabilization of vision, but in some cases, improvement in sight. However, we must evaluate each patientâ&#x20AC;&#x2122;s response individually to determine if and when (often every 6-12 weeks) they should receive injections.â&#x20AC;?

FREE Booklets & Information Eye Care Specialistsâ&#x20AC;&#x2122; doctors are dedicated to the diagnosis and treatment of cataracts, glaucoma, diabetic eye disease, and macular degeneration. They frequently lecture to the public and fellow physicians and have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies or to schedule an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National. They also offer information at www.eyecarespecialists. net.

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Your spacious apartment on 19 acres of unspoiled nature preserve includes three meals a day, up to 28 hours of nursing care a week and: C 24-hour reception services C All utilities, Cable TV C Life Alert pendant C Small pets welcome C Housekeeping & laundry services C Transportation C Private dining or party room C Fitness room C Concierge service C Personalized service plans C Underground parking available C Café, bank, beauty salon and barbershop also located on site No endowment or entrance fees ever in our Continuum of Care Community. * Contract refers to a new 12-month rental agreement.

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10995 N. Market St., Mequon, WI 53092 262-478-1506 LLadin@JewishSeniorLiving.org SarahChudnow.org Like us on Facebook Follow us on Twitter @sarahshouse 30 MHL HEALTHWISC NOVEMBER 2011

HOW TO BEGIN THE SEARCH FOR AN older adult residence

By Marlene Heller Very often adult children are the ones to whom the task falls of finding a place for their aging parents to live. As if it isn’t already an emotionally difficult job, the terminology is difficult to understand, the choices are confusing, and most residences make comparisons very hard to make. After all, how do you compare a one bedroom extended with services with a plain one bedroom and what does that even mean?

Here are a few simple things to keep in mind that will help you get started, and give you an idea of the questions you need to ask.

Independent or Assisted Living?

Independent Living is like living on your own in an apartment building. You get no services or nursing care at all; you come and go as you please; you have no special health requirements.

Assisted Living means you need help with at least one of the “activities of daily living,” or ADLs. They are dressing, feeding, bathing, toileting, and transferring (moving from bed to chair, chair to walker, etc.).

In order to be accepted into an assisted living, the nurse manager of the establishment will do an assessment of the prospective resident to determine if the applicant is, indeed, a candidate for assisted living. At the same time, the nurse manager will make sure that the facility will be able to meet his or her needs.

RCAC Some facilities are licensed to offer “à la cart” assisted living services in an independent living apartment. The resident would pay a fee to be under the nursing services of the residence. The permits them to keep a chart on the resident, speak to the resident’s physicians, and document his or her care. The resident can then choose certain other services, which are paid for separately. This is different from true assisted living, in which all the services are included in the rent.

How big an apartment does Mom really need?

This is one of the hardest things to come to terms with. For many people in Wisconsin, this will be the first time they have moved in 52 years. They are used to being in their houses, with so much furniture, and many personal belongings around them.

Then they tour an assisted living or independent apartment. If it is as small as a studio apartment -- one room -- they are shocked and dismayed. Even though some of them seem quite spacious, with a small kitchenette, full bathroom, and lovely view out of the windows, it is still quite a difference from what Mom or Dad is used to.

But often the reality is that the great big house they are used to is going to waste.

Think about what rooms are actually being used. In most cases, it is the bedroom, bathroom, and kitchen. Perhaps one other room as well. It is a good idea to discuss this before starting to tour so the potential resident has a realistic view of what he or she needs when the time comes to look. Then focus on the rest of the building.

After all, the many common areas of the building are the rest of your house! Is there a library? You can sit there and read books. A lobby? The perfect place to sit with friends to chat between activities or before dinner. There may be small alcoves with comfortable furniture, or special rooms set aside for games or cozy reading rooms.

The point is: the entire building is your home; not just your own apartment. So don’t just tour the apartment. Be sure to look at everything as though you will use it all. searcj>>page 31

AUTUMN OFFERS LESSONS FOR RETIREMENT

By Karyl Richson Social Security Public Affairs Specialist in Milwaukee, WI In autumn, animals know winter is coming and take the steps to prepare. Bears grow thicker fur and settle in for peaceful hibernation. Squirrels collect and store acorns and other nuts. Birds, favoring warmer weather and having the means to make it possible, fly south for the winter.

When it comes to preparing for retirement, we can learn from the animals -- making sure the transition into the later years of our lives is as smooth and comfortable as possible. The best place to start is a visit to www.socialsecurity.gov.

You can get an instant, personalized estimate of your future Social Security benefits at www.socialsecurity.gov/estimator.

To prepare for a comfortable retirement, you should start saving as early as possible. Social Security is the foundation for a secure retirement, but was never meant to be the sole-source of income for retirees. In addition to Social Security, you also will need savings, investments, pensions or retirement accounts to make sure you have enough money to live comfortably when you retire. Learn about retirement planning and how to save at www.socialsecurity.gov/retire2/other2.htm. But wait, there’s more.

If you decide you’re going to be a “snowbird” when retirement comes, and go to warmer climates during winter weather, make sure that your Social Security payment goes with you. The best way to do that is to use direct deposit. You never have to worry about where your monthly payment will be delivered — it will show up in your bank account whether you’re in the Dakotas or the Florida Keys. Learn all about electronic payments at www.socialsecurity.gov/deposit.

Whether you’re in the spring, summer, or entering the autumn of your life, the best time to start preparing for retirement is always the present. A good place to start is at www.socialsecurity.gov. Even the animals know they can’t wait until the last minute to prepare for a comfortable winter. Take a lesson from our furry and feathered friends and prepare for your own comfortable retirement.

search<<page 30 The same thing applies to the furniture. When was the last time your parents used the full dining room set? If it is something that is used only once a year or less, keep in mind that their new residence will most likely have a private dining room that can be reserved for private parties. In other words, look practically at household possessions.

There is a new industry of senior relocation services that has been created specifically to help aging adults prepare to leave their long-time homes and move into smaller residences. These experts will look at both the new space and the old and, for a fee, help to make the tough decisions about what to bring and what to leave. They are experienced in knowing what will fit, what is necessary, what is an emotional need, and how to make it all happen. In addition, these transition services will also pack your boxes, arrange for movers, unpack your boxes, help you decide where things go, and, if you like, do it all while you’re out grocery shopping for your new apartment!

What should I be looking for?

When you start comparing residences, think about what is important to the person who will be living there. What does he or she like to do? If it’s swimming, look for an indoor swimming pool. If it’s exercise, check out the fitness room. If it’s exercise, find out what kind of exercise schedule they have. Are there yoga classes? Zumba?

Brain exercises? What about outings? Are there regular trips to the grocery store?

What kind of entertainments do they have, and are they free?

Check out the amenities. Do the apartments include laundry facilities? Where are they? Are they free? Is there parking on the premises? How long are the hallways?

If it is a long walk from apartment to elevator, are there benches along the route? Is there a hair salon on the premises? A bank? What about a library, a gift shop or a sundry shop?

Do the apartments come equipped with emergency pull cords in the bathrooms and bedrooms? Do they offer emergency pendants, or will they facilitate the rental of one for you? Can you try the food before you make a decision?

Once you decide which of these answers is important to you, you and your parent can compare the residences and decide which new home is the right one.

Marlene Heller is the Director of Marketing at the Sarah Chudnow Community, Chai Point, and the Jewish Home and Care Center. She can be reached at mheller@ jewishseniorliving.org or 414.277.8802.

NOVEMBER 2011 HEALTHWISC MHL 31

Get Active To Enjoy Life

It is never too late to start getting active.

Best of all, improvement can be seen and felt rather quickly.

Dacy Reimer, R.N., B.S.N., C.C.R.C. One of the most important things you can do to extend and improve your life is to exercise. As you get older, exercise becomes even more important because the only way to prevent deterioration is to maintain maximum strength, flexibility, and function. Experts say that muscle mass declines about 4% each decade, from age 20 to 50. One in eight men over age 50 will have an osteoporosis-related fracture, and the number is even higher in women after menopause.

However, there is some good news here. Loss of muscle strength, bone density, flexibility, and balance is not inevitable, according to the National Institute on Aging:

“When seniors lose their ability to do things on their own, it doesn’t happen just because they’ve aged. More likely, it is because they have become inactive.”

It is never too late to start getting active. Best of all, improvement can be seen and felt rather quickly. Regular physical activity not only benefits the heart, it also helps prevent falls by strengthening bones and muscles. In addition, it slows Alzheimer’s disease and other dementias by improving blood flow to the brain in reducing inflammation. Even a reasonable amount of walking can help control diabetes by improving metabolism. In addition, regular exercise has been shown to reduce stress and alleviate depression.

Despite these well-documented benefits, it can be difficult to get motivated to start and maintain regular physical activity. The fact is that a sustained exercise program does not require a gym membership, a personal trainer, or any special equipment. It can be as easy as gardening or taking a walk around the block. Before starting any program, examine your options. Pick a program you know you will enjoy. Some individuals like to go to a gym for a structured workout while others enjoy the neighborhood walking club. Either will improve your fitness, ability to function, and quality of life, but only if you do it regularly.

Set specific, short-term, and long-term goals—for example, a brisk ten-minute walk in the morning before breakfast, at lunchtime, and after dinner on Mondays, Wednesdays, and Fridays. Being specific helps make the activity a priority. If you like to walk, count every step. Wear a counter throughout the day to count how many steps you take. One study showed that pedometer use increases physical activity by 26.9%. Less-active seniors tend to take about 4,000 steps or fewer per day. Aim to do 250 to 1,000 additional steps of brisk walking until you reach 8,000 to 10,000 steps in a day. For disabled or wheelchair-bound people, there are many exercise programs that involve seated exercises, including “Chairsercise” and “Sit and Be Fit” programs.

Remember to start slowly and don’t overdo it. Try to find an activity partner. Many people find it helpful and motivating to exercise with a close friend or spouse. Keep in mind the best fitness program is one that is fun and easy to stick to!

32 MHL HEALTHWISC NOVEMBER 2011

staying in your home GETTING THE RIGHT HELP

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

Personal care. Is bathing, washing your hair, or dressing getting harder to do? Are you having trouble walking?

Maybe a relative or friend could help you. Or, you could hire someone trained to help you for a short time each day or a couple hours each week to keep your safe.

Homemaking. Do you need help with chores like housecleaning, grocery shopping, or laundry? Some grocery stores and drug stores will take your order over the phone and bring the items to your home. Home Care can be inexpensive and you can get all your needs done with one caregiver rather then several different people entering your home each week.

Meals. Tired of cooking, heating TV dinners or of eating alone? Maybe you could have a couple home made meals made by your own caregiver who does your laundry, cleans your bathroom all on the same visit. Sometimes meals are served at a nearby senior center, church, or synagogue. Eating out may give you a chance to visit with others and if you no longer drive, your caregiver can drive for you. Also, programs like Meals on Wheels bring hot meals into your home.

Money management. Are you paying bills late or not at all because it’s tiring or hard to keep track of them? Are doctors’ bills and health insurance claim forms confusing? Ask a trusted relative to lend a hand. If that’s not possible, volunteers, financial counselors, Home Care Agencies or geriatric care managers can help.

Home Health care. Do you forget to take your medicine? There are devices available to remind you when it is time to take it. Confusing with all those meds, a caregiver can oversee your meds and stabilize your health in the process. Have

you just gotten out of the hospital and still need short term assistance at home?

Home Care Agencies hourly rates can be cost effective.

Getting around—at home and in town. Are you having trouble walking?

Think about getting an electric chair or scooter. These might be covered by Medicare. Do you need someone to go with you to the doctor or shopping?

Building a relationship with your own caregiver gives you security in knowing she or he is their to help you out when you need it. Maybe a relative, friend, or neighbor would take you along when they go on errands or do yours for you.

Activities and friends. Are you bored staying at home? Try visiting your local senior center. They offer a variety of activities. You might see some old friends there and meet new people too. Is it hard for you to leave your home? Maybe you would enjoy visits from someone on a regular basis. Volunteers are sometimes available to stop by or call once a week.

Safety. Are you worried about crime in your neighborhood, physical abuse, or losing money as a result of a scam?

Do you live alone and are afraid of becoming sick with no one around to help? Start to build a relationship with your Home Care Agency, they will always be there for you. You might want to get an emergency alert system. You just push a special button that you wear, and emergency medical personnel are called. A monthly fee is charged.

Housing. Does your home need a few changes to make it easier and safer to live in? Think about things like a ramp at the front door, grab bars in the tub or shower, nonskid floors, more comfortable handles on doors or faucets, and better insulation. Sound expensive? You might be able to get help paying for these changes. Check with your local or State Area Agencies on Aging, State housing finance agency, welfare department or community development groups.

The National Institute on Aging (NIA) has its Resource Directory for Older People. Online at www.nia.nih. gov/HealthInformation or call 800-2222225.

For local information contact Comfort Keepers at 414-858-9400 or go to www. comfortkeepers.com.

NOVEMBER 2011 HEALTHWISC MHL 33

A LEXIAN V ILLAGE “ V ILLAGE C ENTER” 9301 N. 76 Street

A L E X I A N B RO T H E RS P A V I L I O N 9225 N. 76 Street

November 2011

Calendar of Events

Lunch & Bingo

Wednesday, November 2, RSVP by Nov. 1 Wednesday, November 16, RSVP by Nov. 14 Wednesday November 30, RSVP by Nov. 28 Enjoy lunch catered by Alexian Village followed by a fun game of bingo with cash prizes.

Noon lunch is $4.00. Bingo, 1:00 p.m. is free.

Concert in the Village Center Wednesday, November 2, 7:00 p.m.

Enjoy the sounds of vintage American style music by Les Martin. Free.

Please RSVP by November 1.

Changes in Prescription Law Tuesday, November 8, 1:00 – 2:00 p.m.

Alice Kowalski, Milwaukee County Department of Aging presents the new changes and how the laws will affect senior citizens. Free. Please RSVP by November 5.

Healthy Cooking Luncheon & Bingo Wednesday, November 9 “A New Twist on Thanksgiving” is this month’s theme. Enjoy lunch and receive the featured recipes from Alexian’s nutritionists. Noon Lunch, $4.00, Bingo, 1:00 p.m., Free. Please RSVP by November 7.

Maximize Your Memory Thursday, November 10,

1:00 – 2:00 p.m.

Gail Morgan, multicultural outreach coordinator from The Alzheimer’s Association provides information and tips on maximizing your memory to enhance quality of life. Free. Please RSVP by November 8.

Lunch and Sprecher Brewery Tour Monday, November 14 Enjoy a Noon lunch in the Pavilion followed by a brew house tour - the aging cellar, bottling line and warehouse.

Samples are served in the indoor beer tent and receive a souvenir glass. Return at 3:00 p.m. $14.00.

Please RSVP by November 11.

Get Into Fitness and Out of Your Funk Wednesday, November 16 11:00 a.m.

Leah Donovan, nurse practitioner, Columbia-St. Mary’s Gateway Medical Clinic discusses the connection between exercise and improved mental health. Recommended exercises to help you begin your new routine are suggested. Free.

Please RSVP by November 14.

Blood Drive Thursday, November 17

9:30 a.m. – 1:00 p.m.

Please call to make your reservations, (414) 357-5105 extension 5504.

Lunch & Movie Wednesday, November 23

Enjoy a Noon Thanksgiving Meal catered the Alexian Village followed by a movie.

If you cannot make it to lunch, come for the movie. Noon lunch is $4.00. 1:00 p.m. Movie “Michael*” is free.

Please RSVP by November 21 . *Two tabloid reporters checking out a report of the Archangel Michael living with an old woman find that it's true. But that' s not the only surprise. Starring John Travolta, Andie MacDowell and William Hurt. Rated PG.

Call 1-800-251-4600 to RSVP to all events

C onvenience, Camaraderie & Community

Realize the benefits of life at the only accredited continuing care retirement community located on the vibrant Eastside.

intergenerational programs Numerous studies have revealed that intergenerational programing can significantly improve an elderly person’s ability to form relationships, group conversation, attitude, and even memory.

Offering a variety of apartment styles, diverse activities and wellness opportunities, daily Mass, delicious meals, housekeeping, transportation, and more. Call today for a tour!

2462 N. Prospect Avenue Milwaukee, WI 53211 (414) 224-9700 www.milwaukeecatholichome.org As a society, we often talk about taking care of our aging population and ways of improving the quality of life as we all get older. Many agree that some of the best people for that job are children. Numerous studies have revealed that intergenerational programing can significantly improve an elderly person’s ability to form relationships, group conversation, attitude, and even memory. These findings have been especially important for those suffering from Alzheimer’s disease and other forms of Dementia.

Intergenerational programs focus on education and are structured so both groups are able to benefit from each other. Programs are often used to reinforce the child’s school curriculum as well as the interests and abilities of the elderly.

“It can be anything from active sports to baking or reading. The most important part is that the resident and child are both doing something.” says Bridget McNair, Director of Recreation Therapy at Milwaukee Catholic Home. McNair has conducted research on the effects of intergenerational programs on individuals with long term memory impairments.

McNair’s research has shown that the elders’ behavior positively increased when the adolescents were present. The elders were also more descriptive and capable of relaying an appropriate statement regarding their feelings after they had spent time with the youth.

The benefits are not only significant in the elder but also the children as well.

“People move all over now. Lots of people don’t have their grandparents close by anymore. These types of programs help diminish the stereotypes many children have of the elderly.” says McNair. Children who were involved in intergenerational programs have shown a more positive perception toward the elderly than children who were not involved in intergenerational programs.

Different age groups are able to offer different benefits to the elderly.

Pre-kindergarten children are less likely to have negative opinions and therefore can form bonds quickly with the elderly. High School students have a greater ability to develop deeper and more complex relationships with the elderly.

It is important for groups to educate children on what to expect before they participate in programs. Helping children to understand people with disabilities will ensure more positive benefits for both the elderly and the children.

NOVEMBER 2011 HEALTHWISC MHL 35

Working

together to get you there

Getting you back to school, work or home.

SENIOR FITNESS

AND

EXERCISE:

tips for building a balanced exercise plan Staying active is not a science. Just remember that mixing different types of exercise helps both reduce monotony and improve your overall health. Here is an overview of the four building blocks of senior fitness and how they can help your body.

The 1st building block of senior fitness: Cardio endurance exercise What is it: Uses large muscle groups in rhythmic motions over a period of time.

This type of exercise increases your body’s ability to deliver oxygen and nutrients to tissues and to remove waste over sustained periods of time. Cardio workouts get your heart pumping and you may even feel a little short of breath.

Why it’s good for seniors: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.

At ManorCare, we understand post-acute care. Our goal is to provide patients with the right medical and rehabilitation care after their hospital stay, while reducing re-hospitalization in a comfortable setting. Our team of nurses and therapists provide the necessary skills for a successful discharge home. Call our admission team today for more information about our services or to pre-register with us for your post-hospital care.

ManorCare Health Services – Pewaukee N26W23977 Watertown Road Waukesha, WI 53188 262.523.0933 www.hcr-manorcare.com

elcome Small Pets W

Affordable Apartment Homes

for Seniors 55 and better

The 2nd building block of senior fitness: Strength training

What is it: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, or elastic bands.

Why it’s good for seniors: Helps elderly people prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and preventing risk of falling. Building up strength will help seniors stay independent and make dayto-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.

The 3rd building block of senior fitness: Flexibility

What is it: Challenges the joint’s ability to move freely through a full range of motion (ROM). Can be done through static stretches (stationary), and ballistic stretches (moving or bouncing) to keep muscles and joints supple so they are less prone to injury.

Why it’s good for seniors: Helps body stay limber and increases range of movement for ordinary physical activities such as looking behind you while driving, tying shoes, shampooing your hair, and playing with grandchildren.

The 4th building block of senior fitness: Balance

What is it: Maintains standing and stability under a variety of conditions including static (stationary) and dynamic (moving) balance.

Why it’s good for seniors: Improves balance, posture, and quality of walking. Also reduces risk of falling and fear of falls. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.

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NOVEMBER 2011 HEALTHWISC MHL 37

Brain Push-ups WHAT TO KEEP IN MIND WHEN CONSIDERING COGNITIVE TRAINING PROGRAMS

We all worry as we grow older about having “senior moments” that last more than a moment. That’s why brain-training programs have become a big business. Can mental workouts really “improve memory by 10 years” and prevent age-related cognitive decline and even dementia, as the programs claim?

University of California, Berkeley Wellness Letter

38 MHL HEALTHWISC NOVEMBER 2011

Use it or lose it, maybe Observational studies have consistently found that people with an active life—mentally, physically and socially—tend to be healthier and have a lower risk of mental decline and dementia as they age. No surprise there.

But determining cause and effect is hard.

Though researchers try to adjust for this in their studies, it could be that people who are mentally and physically healthy are better able to stay active.

A few years ago, one of the biggest and best randomized trials (called ACTIVE), sponsored by the National Institute of Aging, found that five weeks of a cognitive-training program helped older adults boost specific memory and problem-solving skills.

The improvements were limited to the abilities trained, but did persist for five years, albeit modestly.

A 2011 Cochrane review of 36 studies found that people with mild cognitive impairment who undertook memory training, mostly group sessions with teachers, improved specific skills, but no more than people mentally active in other ways, such as those taking educational classes.

Despite some promising leads, as well as lots of wishful thinking and sales pitches for various programs, the research remains in its early stages.

Playing mind games Many experts believe that simply doing activities that challenge your cognitive capabilities can help keep you sharp. There’s little doubt that learning a foreign language, playing bridge or chess, or solving puzzles (like Sudoku) is better for your brain than staring mindlessly at the TV. Several studies have found that even video action games can improve certain types of memory and other cognitive skills.

Other research suggests that commercial brain-training programs—often computer-based— target key cognitive skills better than, say, puzzles or classwork.

These range from game-like products such as Nintendo’s Brain Age to expensive software such as Posit Science’s Brain Fitness Program.

Proving that mental workouts produce significant cognitive benefits in older people is difficult, largely because so many variables are involved. It’s much easier to do long-term clinical trials on drugs for dementia, for example (which, by the way, have not proven to be very effective).

And even when studies on the formal programs—usually sponsored by the companies that market them—find short-term improvements in some kinds of mental performance, so far no one knows if these translate into less overall cognitive decline long term

or a reduced risk of dementia.

One difference between “natural” training (puzzles, games, learning new skills) and formal programs is that the former are complex tasks using everything from memory to visual attention, while formal programs tend to segregate the different tasks and skills. Formal programs may allow you to improve highly specific mental skills more easily, but you may not retain them as well as you would from a more natural process.

Even when you benefit from one kind of training, there may be no carryover to other kinds of mental endeavors. For example, doing crossword puzzles, no matter how expert you become, may not help you remember names or balance your checkbook. That is, working on a brain-fitness program may not provide benefits beyond the particular skills learned.

What’s more, people who start out at high levels may profit more from the training. Those who already have cognitive problems may not benefit or may simply become discouraged. And, of course, we all know of people who developed Alzheimer’s or other forms of dementia who were highly educated and mentally active.

Plenty of reasons to flex your brain power Even if it doesn’t reduce the risk of dementia, staying mentally active may delay its onset or slow its progression.

Stimulating your brain can also enrich your life, banish boredom, help prevent or treat depression and be a way to make new friends.

You don’t need to invest in special games or training programs. Just do

something challenging that you enjoy, so you’ll keep at it. You may find formal brain-training programs repetitive and boring, similar to being forced to run on a treadmill when you’d rather be hiking in the woods. Learning a new skill (such as a foreign language), taking classes in art history, playing strategic board or card games or doing volunteer work can be rewarding and fun as well as provide a sense of accomplishment.

If such endeavors also confer longterm mental benefits that stave off cognitive decline, so much the better.

Other steps to keep in mind: Physical exercise, controlling blood pressure and cholesterol, maintaining a healthy weight, preventing/controlling diabetes, treating depression, drinking alcohol in moderation (if at all) and having a hearthealthy diet are all good bets for brain

health. In general, what’s good for your cardiovascular system is good for your brain.

Reprinted with permission from the University of California at Berkeley

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CELL PHONES and Brain Cancer: SHOULD YOU BE WORRIED? Johns Hopkins Medicine Health After 50 For years, scientists have questioned whether there’s a link between cell phone use and cancer risk. Recently, the International Agency for Research on Cancer (IARC), a division of the World Health Organization, declared that the radio-frequency electromagnetic fields emitted by cell phones are “possibly carcinogenic.” Almost immediately, the announcement set off a media frenzy.

But should concerns that cell phones are “possibly carcinogenic” cause the estimated 5 billion cell phones users around the world alarm? Is it wise to set aside your cell phone in favor of your landline?

And why was this year’s announcement, which was based on research that was neither new nor alarming, disseminated so vigorously by news organizations around the world?

CELL PHONES AND CANCER RISK

In many countries, mobile phones hit the market in the mid- to late 1980s. By the late 1990s, several expert groups reviewed evidence on the health effects of low-level exposure to radiofrequency electromagnetic fields and suggested further research.

The IARC subsequently coordinated the Interphone Study Group—an international initiative spanning 13 countries—to examine the issue.

The Interphone Study Group focused on cell phone use among participants ages 30 to 59—an age range believed representative of the most frequent cell phone users

40 MHL HEALTHWISC NOVEMBER 2011

at the time—and who resided in large, urban areas in parts of the world in which cell phone use was more firmly established. Researchers interviewed more than 5,000 people diagnosed with one of two types of brain tumors: 2,708 people with glioma and 2,409 people with meningioma. Participants were asked to recall and report previous cell phone use.

Study results, published in May 2010 in the International Journal of Epidemiology, suggested that cell phone users actually had an overall reduced risk of these two common types of brain tumors. It was only among callers who used their cell phone on average 30 minutes a day for 10 years (considered “heavy” users when the study began) that researchers found an increased risk of glioma. Researchers were careful to limit the significance of their findings, citing several potential sources of bias and error, including participants’ inability to accurately recall rates of cell phone use.

One year later, in May 2011, the members of the IARC met in France to again assess the possible carcinogenic hazards from exposure to radiofrequency electromagnetic waves. They based their assessment in part on the results of the Interphone study released the previous year. Scientists at the meeting assigned cell phones to risk level 2B. Other agents classified as 2B include coffee and diesel fuel. Again, the scientists were careful not to alarm the public and suggested the need for further research.

Federal agencies such as the Food and Drug Administration and the Centers for Disease Control and Prevention have long downplayed concerns about cell phones and brain cancer. They point out that despite the huge increase in cell phone use over the past 20 years, the number of brain tumors diagnosed has not increased. Moreover, scientists have found no evidence that the non-ionizing electromagnetic radiation emitted by cell phones is carcinogenic in lab rodents or that it damages DNA. Changes in cell phone technology over the years, from analog to digital operating systems, have also called into question study results. The radiofrequency energy exposure of today’s cell phone user is markedly different from that of early cell phone subscribers, making it hard to draw conclusions applicable to both.

With all of these conflicting messages, what should you do? For one thing, don’t panic, says Patrick Breysse, Ph.D., a professor at the Johns Hopkins Bloomberg School of Public Health.

“There’s frequently uncertainty about the risk of things we use and work with in our everyday lives,” Dr. Breysse said. “It’s important to be informed about possible, emerging risks so that we can take steps, if we wish, according to our own level of risk aversion.”

WHY ALL THE FUSS?

If the research upon which the IARC based its classification is neither new nor alarming, then why the announcement? And why did the announcement garner so much attention? The answers to these questions are complicated.

First, even though the research had been available for some time, experts had not reached consensus over whether cell phones could pose a cancer risk.

This time, highly reputable and top-level people had come together and articulated the idea that cell phone use was a potential carcinogen, explained Katherine Clegg Smith, Ph.D., an associate professor at the Johns We are comprehensive, continuing Hopkins Bloomberg School of Public Health. “This wasn’t a message that had come out at this level before, care retirement communities that which made it newsworthy.” are at the forefront of providing Second, the prospect that cell phones, which are senior health care services. No used by so many people, pose a possible cancer risk is other retirement communities have frightening and therefore newsworthy.

“Risks that we feel we’ve been exposed to without the depth of on-site services or our knowledge are potentially much more fearful to offers fun events for active seniors. us than other types of risk,” Dr. Smith said. “Risks associated with new technologies show time and again to be fear-producing.”

Finally, in years to come, how should we react should something else that’s seemingly innocuous pose Independent Villas a potential health risk?

“For important health concerns such as cancer,” says Independent Apts Dr. Smith, “we’re fortunate to have many good sources Assisted Living of reliable expert information and analysis, such as the American Cancer Society and the National Cancer Skilled Nursing Institute. Visit their websites for information.”

Reprinted permission of the Johns Hopkins Medical Rehabilitation Letter Health After 50, copyright MedLetter Associates, 2011. To order a one-year subscription, call 386-447Ventilator Care 6313.

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MANAGING DIABETES IS AS SIMPLE AS

ABC

By Timothy Jest, MD, Internal Medicine, Wheaton Franciscan Medical Group Diabetes is a disease that doubles your risk of death at any age.

Yet it’s a danger that’s growing. As our nation struggles with obesity, more and more people struggle with controlling blood sugar as well. According to the American Diabetes Association, close to 26 million people have diabetes in the U.S. and about seven million of them don’t know it.

Diabetes is a disease in which your body cannot regulate levels of sugar properly.

This leads to elevated blood sugar (or glucose), which can make you tired, disrupt your thinking and make you more susceptible to infections. Long-term elevations of blood glucose can cause damage to your eyes, heart, kidneys, brain, and limbs.

It is common when people are diagnosed with diabetes to go through a series of emotions, including denial. It is important to know that this reaction is normal, but it is important to take action in managing your blood sugar right away. The good news is that in most cases, diabetes can be managed, and the related risks can be lowered.

Diabetics can take an active role in this process by following their ABC’s: A. Keep your A1c below 7.0% (8.0% for high risk patients). This is because an elevated A1c level increases a diabetic’s risks in developing stroke or a heart attack.

You can do this by being tested more than once a year for Hemoglobin A1c, a blood test that measured your average glucose levels. You can work with your physician to set your own personal goal. Ways to improve your glucose levels include eating a healthier diet and including exercise in your lifestyle, as well as taking prescribed medications.

B. Keep your Blood Pressure below 130/80. More than half of all diabetics have high blood pressure, which can cause heart attack, stroke or kidney disease. You can lower your blood pressure by reducing salt and taking prescribed medications.

C. Keep your Cholesterol in check by completing a lipid profile annually. Cholesterol is a form of fat found inside your blood, and diabetics are more prone to developing abnormal cholesterol levels and heart disease.

LDL, or “bad” cholesterol can clog your blood vessels and cause heart attack or stroke. Diabetics should aim for an LDL level of 100, and this can be achieved by eating less saturated fat, avoiding trans fat, losing weight and becoming more physically active.

HDL, or “good” cholesterol helps remove cholesterol from your blood vessels.

Diabetics should aim to keep their HDL above 40. You can increase your HDL with physical activity, weight loss, and choosing healthy foods rich in Omega-3 (such as nuts and fish) in your diet.

Triglycerides are also a form of fat found in your blood, and like cholesterol, are a risk factor for heart disease. Simple carbohydrates, alcohol and poor diabetic control can raise triglycerides, while Omega-3 oils lower them.

In addition to following the ABC’s, diabetics should also have an annual dilated eye exam to check for changes in the eyes. Another good practice is to examine their feet every day, and ask their physician to check the diabetic’s feet regularly.

Dr. Timothy Jest is an internist with Wheaton Franciscan Medical Group and received three-year accreditation in 2011 by the National Committee for Quality Assurance (NCQA) and American Diabetes Association for excellence in diabetes care.

Dr. Jest practices at 19475 W North Avenue, Suite 305, in Brookfield, WI. For more

THE IMPORTANCE OF SLEEP for seniors

As we age we often experience normal changes in our sleeping patterns.

We may become sleepier earlier in the evening, wake up earlier in the morning, and enjoy less deep sleep. However, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to our physical and emotional health in our senior years as it was when we were younger.

Poor sleep habits, lack of exercise, unhealthy diet, untreated sleep disorders, and other medical problems can all contribute to sleeplessness in older adults.

To improve your quality of sleep it’s important to understand the causes of your sleep problems and make the necessary lifestyle changes.

The importance of sleep for seniors No matter what your age, sleeping well is essential to your physical health and emotional well-being. For seniors, a good night’s sleep is especially important because it helps improve concentra-

tion and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease.

Many physicians consider sleep to be a barometer of a person’s health, like taking their temperature. Older adults who don’t sleep well are more likely to suffer from depression, attention and memory problems, and excessive daytime sleepiness. They’re also likely to suffer more nighttime falls, have increased sensitivity to pain, and use more prescription or over-the-counter sleep aids. Insufficient sleep can also lead to many serious health problems in older adults, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women.

How much sleep do seniors need?

While sleep requirements vary from person to person, most healthy adults tend to require between 7.5 to 9 hours of sleep per night to function at their best.

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A recent study by the National Institutes of Health suggests that healthy older people may require about 1.5 hours less sleep than younger adults, an average of 7.5 hours per night. The study indicates that seniors sleep less even when given the opportunity for more sleep because of age-related changes in the ability to fall asleep and remain asleep.

While the results of the study may not be conclusive, it’s important to focus more on how you feel following a night’s sleep rather than the specific number of hours you spend asleep. Quality is as important as quantity. Some seniors mistakenly believe they have a sleeping problem because they go to bed expecting to be asleep for 8 or 9 hours a night, and may even needlessly start using medications to help them sleep more. Frequently waking up not feeling rested or feeling tired during the day are better indications that you’re not getting enough sleep at night and may have a sleep problem that needs to be addressed.

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

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

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

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

At the conference, research from universities and medical centers from across the world emphasized that leading a healthy lifestyle significantly reduced the chance of developing Alzheimer’s disease. A diet that is rich in fruits and vegetables provides antioxidants that prevent nerve damage. Regular exercise increases blood flow to the brain, increasing oxygen and nutrients and removing toxins. Even meditation might strengthen areas of the brain that are most susceptible to the damage associated with Alzheimer’s disease.

Changes in lifestyle might also benefit those already diagnosed with Alzheimer’s disease. Research at the University of California-Irvine demonstrated that with 12 months of highly nutritious food and a mentally stimulating environment, old dogs with memory problems could perform memory tasks as well as younger dogs. This correlates with my research that intravenous vitamins also significantly improve memory and cognition in those with mild to moderate dementia.

There was one piece of research that I particularly found fascinating. We know that specific genes, like ApoEe4, increase the risk of Alzheimer’s disease. However, researchers at the Karolinska Institute in Sweden showed that diet and regular exercise in those with the ApoEe4 gene reduced the risk of Alzheimer’s disease to slightly below that of the normal population. This indicates that simple lifestyle changes can affect the very DNA in our cells.

The answer to Alzheimer’s disease is not only better medications. The best approach seems to be deeply rooted in something for which we are completely responsible...healthy lifestyles.

• Patrick B. Massey, M.D., Ph.D., is medical director for alternative and complementary medicine for Alexian Brothers Hospital Network.

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Taking Care of Your Teeth and Mouth Max is shocked. His dentist told him that he has a tooth that needs to come out.

The 63-year-old had been sure he would keep his teeth forever. Max is going to work with his dentist on taking better care of his remaining teeth.

Healthy teeth and gums make it easy for you to eat well and enjoy good food.

There are a number of problems that can affect the health of your mouth, but good care should keep your teeth and gums strong.

Tooth Decay Teeth are covered in a hard, outer coating called enamel. Every day, a thin film of bacteria called dental plaque builds up on your teeth. The bacteria in plaque produce acids that can begin to harm enamel. Over time, the acids can cause a hole in the enamel. This hole is called a cavity. Brushing and flossing your teeth can protect you from decay, but once a cavity happens, a dentist has to fix it.

You can protect your teeth from decay by using fluoride toothpaste. If you are at a higher risk for tooth decay (for example, if you have a dry mouth because of medicines you take), you might need more fluoride. Your dentist or dental hygienist may give you a fluoride treatment during an office visit. Or, the dentist may tell you to use a fluoride gel or mouth rinse at home.

Gum Diseases Gum disease begins when plaque builds up along and under the gum line. This plaque causes infections that hurt the gum and bone that hold teeth in place. Sometimes gum disease makes your gums tender and more likely to bleed. This problem, called gingivitis, can often be fixed by daily brushing and flossing.

A more severe form of gum disease, called periodontitis, needs to be treated by a dentist. If not treated, this infection can ruin the bones, gums, and other tissues that support your teeth. Over time, your teeth may have to be removed.

To prevent gum disease: •Brush your teeth twice a day with fluoride toothpaste.

•Floss once a day.

•Visit your dentist regularly for a checkup and cleaning.

•Eat a well-balanced diet.

•Quit smoking. Smoking increases your risk for gum disease.

Cleaning Your Teeth And Gums There is a right way to brush and floss your teeth. Every day: •Gently brush your teeth on all sides with a soft-bristle brush and fluoride toothpaste.

•Use small circular motions and short back-and-forth strokes.

•Take the time to brush carefully and gently along the gum line.

•Lightly brush your tongue to help keep your mouth clean.

People with arthritis or other conditions that limit hand motion may find it hard to hold and use a toothbrush. Some helpful ideas are: •Use an electric or battery-operated toothbrush. smart>>page 46

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NOVEMBER 2011 HEALTHWISC MHL 45

smart<<page 45 •Slide a bicycle grip or foam tube over the handle of the toothbrush.

•Buy a toothbrush with a larger handle.

•Attach the toothbrush handle to your hand with a wide elastic band.

•You also need to clean around your teeth with dental floss every day. Careful flossing will take off plaque and leftover food that a toothbrush can’t reach. Be sure to rinse after you floss.

See your dentist if brushing or flossing causes your gums to bleed or hurts your mouth. If you have trouble flossing, a floss holder may help. Ask your dentist to show you the right way to floss.

Dentures Sometimes, false teeth (dentures) are needed to replace badly damaged teeth. Partial dentures may be used to fill in one or more missing teeth. Dentures may feel strange at first. In the beginning, your dentist may want to see you often to make sure the dentures fit. Over time, your gums will change shape and your dentures may need to be adjusted or replaced. Be sure to let your dentist handle these adjustments.

When you are learning to eat with dentures, it may be easier if you: •Start with soft, non-sticky food.

•Cut your food into small pieces.

•Chew slowly using both sides of your mouth.

Be careful when wearing dentures because it may be harder for you to feel hot foods and drinks or notice bones in your mouth from your food.

Keep your dentures clean and free from food that can cause stains, bad breath, or swollen gums. Brush them every day with a denture care product. Take your dentures out of your mouth at night and put them in water or a denture-cleansing liquid.

Dry Mouth Dry mouth happens when you don’t have enough saliva, or spit, to keep your mouth wet. Many common medicines can cause dry mouth. That can make it hard to eat, swallow, taste, and even speak. Dry mouth can cause tooth decay and other infections of the mouth.

There are some things you can try that may help with dry mouth. Try sipping water or sugarless drinks. Don’t smoke and avoid alcohol and caffeine. Sugarless hard candy or sugarless gum may help. Your dentist or doctor might suggest that you

use artificial saliva to keep your mouth wet. Or they may have other ideas on how to cope with dry mouth.

Oral Cancer Cancer of the mouth can grow in any part of the mouth or throat. It is more likely to happen in people over age 40. A dental checkup is a good time for your dentist to look for signs of oral cancer. Pain is not usually an early symptom of the disease.

Treatment works best before the disease spreads. Even if you have lost all your natural teeth, you should still see your dentist for regular oral cancer exams.

You can lower your risk of getting oral cancer in a few ways: •Do not use tobacco products—cigarettes, chewing tobacco, snuff, pipes, or cigars.

•If you drink alcohol, do so only in moderation.

•Use lip balm with sunscreen.

Finding Low-Cost Dental Care Sometimes dental care can be costly. Medicare does not cover routine dental care.

Very few states offer dental coverage under Medicaid. You may want to check out private dental insurance for older people. Make sure you are aware of the cost and what services are covered. The following resources may help you find low-cost dental care: •Some dental schools have clinics where students get experience treating patients at a reduced cost. Qualified dentists supervise the students. Visit www.ada.org for a list of U.S. dental schools.

•Dental hygiene schools may offer supervised, low-cost care as part of the training experience for dental hygienists. See schools listed by State at www.adha.org.

•Call your county or State health department to find dental clinics near you that charge based on your income.

•Call 1-888-275-4772 (toll-free) to locate a community health center near you that offers dental services, or visit www.hrsa.gov (scroll down to “Find a Health Center”).

•United Way chapters may be able to direct you to free or reduced-cost dental services in your community. Call “211” to reach a local United Way chapter.

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smart<<page 25 and everyone served themselves ice cream. Those given a bigger bowl and spoon ate the most—a whopping 57% more than people with small ones.

The lesson is to pay attention to serving size. Use smaller dishes and containers for treats, and bigger ones for fruits and veggies.

Healthy food and an appreciation for eating smart is only half of the health equation, however. In a recent study funded by NIH (see this month’s Health Capsule), more than 90% of grade-school children met the recommended level of 60 minutes or more of moderate to vigorous physical activity each day. That’s the good news.

By age 15, however, far fewer boys and girls were cycling, swimming or just plain running around. Only 31% met the recommended level on weekdays, while 17% met the recommended level on weekends.

Upping physical activity is a key goal of the NIH-sponsored health awareness campaign We Can! (Ways to Enhance Children’s Activity and Nutrition!). This science-based national education program provides useful resources for teachers, parents and community program planners. Making healthy food choices, increasing physical activity and cutting screen time are WeCan!’s main goals.

We Can! has lots of helpful tips for fitting more physical activity into the family’s daily routine. It also has tools to help parents pick healthier foods and drinks and plan healthier meals for the family. For kids, it provides an easy way to think about food choices. GO foods are great anytime; SLOW foods are all right to have sometimes or less often; and WHOA foods should be eaten only once in a while or on special occasions. Visit http://wecan.nhlbi.nih.gov or call toll-free, 1-866-35-WECAN, to learn more.

In today’s media-soaked society, kids and teens—even preschoolers—are exposed to a flood of messages that counter home- and school-based teaching about nutrition and health. Media-Smart Youth is an NIH-sponsored after-school program for young people from 11 to 13 years old. It challenges young people to analyze and recognize ways the media tries to get their attention, and to evaluate these media messages for accuracy and for consistency with their ideas about being healthy. Visit www.nichd. nih.gov/msy to learn more.

Remember, good eating habits start at home. Children are much more likely to do what you do, not what you say. So eat smart and teach your kids how to make good choices themselves.

maintain<<page 13 increased from five to eight servings a day. This means for children a quarter of a cup serving and for adults a half a cup. Use fruit or fruit pies for your dessert.

3. Eat low fat or fat free dairy products or fortified soy 4. Use oils that are unsaturated like canola, olive, peanut , corn, or soybean, when you bake your holiday goods. You can also use butter at the table.

5. For your holiday dinners, try to have some portion of fish for your offerings.

Try some in an appetizer dish..

6. Cut your intake of salt. More salt usage than the daily USDA recommendations can contribute to diseases like high blood pressure, heart disease, and stroke, so try to minimize your daily salt consumption to 1500 milligrams which is like 2/3 of a teaspoon. This is the time to cut down on the potato chips and other salted foods.

7. Limit your alcohol as much as you can. See to it that it doesn’t take up all your calories.

Larsen who developed a food point system system, started preplanning for holiday eating with her classes and clients. She suggests that everyone start preplanning their food intake for their holidays.

“Generally speaking”, she said, “ You can choose the foods you want based upon your activities for the day which uses the old take in calories and burn calories philosophy. Check out how many calories that pumpkin pie will have and how many calories and time you’ll need to work it off. You may decide to cut your portion in half when you see how much exercise you’ll need to burn it off.”

Larsen said you should take another look at the holiday season “T o sum up our looking forward to the holiday season, Is the enjoyment for the holidays for the sake of having all of the rich foods or being with the people we enjoy and the traditions we also enjoy. Consider the holidays as more food of the soul than food for the body.”

Larsen teaches HELP, (Healthy Eating for Life) for youth and families; Diabetes and You, Point Saver System Weight Management Program, and healthy cooking courses. She also offers private counseling.

Larsen can be reached at the Highlander Elite Sports Club at 1-262-786-0880.

NOVEMBER 2011 HEALTHWISC MHL 47

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