A publication of Southern Lakes Newspapers • Summer 2021
HEALTHY
Lifestyles
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HEALTHY LIFESTYLES
SUMMER 2021
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Get moving!
The risks of an overly sedentary lifestyle HEALTHY Health experts call it “sitting disease.” It refers to when people spend more of their time behind a desk or steering wheel of a car or planted in front of a television than they do engaging in physical activity. According to the American Heart Association, sedentary jobs have increased by 83 percent since 1950, and technology has reduced many people’s need to get up and move. Inactivity is taking a considerable toll on public health. A study from the University of Cambridge equated inactivity with being obese. The Mayo Clinic advises that research has linked sedentary behavior to a host of health concerns, and found those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of fatality linked to obesity and smoking. Increased blood pressure, high blood sugar, abnormal cholesterol levels, and excess body fat all can be attributed to inactivity. Mental health can be adversely affected by a sedentary lifestyle as well. Australian researchers surveyed more than 3,300 government employees and found men who sat for more than six hours a day at work were 90 percent more likely to feel moderate psychological distress, such as restlessness, nervousness or hopelessness, than those who sat for less than three hours a day. In addition, a sedentary lifestyle can significantly increase a person’s risk for various types of cancer. A German meta-analysis of 43 studies involving four million people indicated those who sit the most have higher propensities to develop colon cancer, endometrial cancer and lung cancer. Johns Hopkins Medical Center says research shows that high levels of exercise at some point in the day can lessen some risk, but it’s not entirely effective if most of the rest of the day a person is inactive. Risk for cardiovascular disease increases significantly for people who spend 10 hours or more sitting each day. Various medical organizations recommend individuals get up and move at any opportunity to help reduce risks of inactivity. Erin Michos, M.D., M.H.S., associate director of preventive cardiology at the Ciccarone Center for the Prevention of Heart Disease, advises people who are very sedentary to aim for 4,000 steps per day. Such individuals
can then build up to a target of 10,000 steps daily. The Mayo Clinic recommends these strategies to reduce the amount of time you spend sitting: • Stand while talking on the phone or watching television; • Invest in a standing desk; • Get up from sitting every 30 minutes; and • Walk at lunch or during meetings. Sedentary lifestyles can affect health in many negative ways. But there are various ways to get up and go over the course of a typical day.
(METRO CREATIVE)
How exercise can help you live longer
There are many reasons to get in shape. Weight loss is a prime motivator, as is reversing a negative health effect, such as high cholesterol or increased diabetes risk. Routine exercise also can improve life expectancy. WebMD says exercise keeps the body and brain healthy. That’s why exercise should be an important component of daily life no matter one’s age. Research published in the journal Immune Aging found that how people age is 75 percent lifestyle and only 25 percent genetics, which underscores the importance of the lifestyle choices people make.
Cardiorespiratory fitness Many health experts say that cardiorespiratory fitness may be just as valuable a metric to determine overall health as blood pressure and • CONTINUED ON PAGE 14
Summer 2021
Lifestyles
A publication of Southern Lakes Newspapers www.MyRacineCounty.com 1102 Ann St., Delavan, WI 53115 • (262) 728-3411
EDITOR:..........................................Tracy Ouellette SECTION DESIGNER:........................ Jen DeGroot CREATIVE/PRODUCTION DIRECTOR:......................................... Heidi Schulz SPECIAL SECTIONS ADVERTISING:............................Vicki Vanderwerff For advertising opportunities in our publications, call (262) 725-7701, ext. 134. ABOVE: Moving every 30 minutes is one way to reduce the harmful effects of a sedentary lifestyle. STOCK PHOTO Healthy Lifestyles
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HEALTHY LIFESTYLES
SUMMER 2021
How to keep kids safe until they can be vaccinated By mid-spring 2021, tens of millions of people in the United States had heeded recommendations from public health officials and gotten vaccinated against the COVID-19 virus. Officials with the Centers for Disease Control and Prevention, the Food and Drug Administration and the Public Health Agency of Canada noted that the likelihood for severe illness from COVID-19 was very low for fully vaccinated individuals, prompting many people over the age of 16 to get vaccinated and paving the way for them to return to something resembling normal life. But what about children under 16? In early May, the FDA approved the Pfizer vaccine for kids as young as 12. Though that’s welcome news for parents of children between the ages of 12 and 15, those with younger children may be wondering what they can do to keep their youngsters safe this summer. Like their parents, children are itching to get back to normal life, but no one knows when young children will be eligible for the COVID-19 vaccine. The American Academy of Pediatrics notes that children are not little adults, so medical professionals cannot just assume vaccines will have the same effect on kids as they do on older people, including adolescents. Clinical trials on thousands of children are now underway to determine if the COVID-19 vaccines are safe for kids, but the AAP notes that those trials will need to be completed and researchers will need to determine if the shots are safe before kids can receive the vaccinations en masse. With no vaccine available to young children, parents will need to tiptoe through another summer balancing act as they try to keep kids engaged and happy but also safe.
Dine outside The CDC notes that on-site outdoor dining where tables are spaced six feet apart is significantly less risky than dining
Until all children can be vaccinated against COVID-19, parents must continue to be patient and vigilant. That means safety must once again be a big priority this summer. STOCK PHOTO Healthy Lifestyles
indoors. When dining out this summer, visit restaurants with outdoor seating that meets the minimum distancing recommendations.
their guard up anyway. Kids should keep wearing their masks when they go to stores or even outdoor areas like playgrounds or ballgames.
Resist temptation
Travel wisely
Resist the temptation to throw caution to the wind. As more adults and adolescents become fully vaccinated, community transmission should go down. That should calm parents’ fears, but they must keep
It’s important that parents keep their guard up on summer vacations as well. Traditional tourist attractions may not be wise when traveling with children who are not yet eligible to be vaccinated.
Staying safe in the great outdoors Vaccinations are helping many people across the globe return to something resembling normalcy after more than a year of living in unusual circumstances. Sports venues are welcoming fans back in limited capacities, and many schools that had offered strictly virtual learning began to welcome students back for in person learning by the end of the school year. Though the world seems to be on the cusp of getting back to normal life, public health officials with the Centers for Disease Control and Prevention and the World Health Organization continue to emphasize the importance of staying vigilant to stop the spread of COVID-19. Officials with the CDC have urged political leaders to keep social distancing and mask mandates in place even as the number of vaccinated Americans exceeded 100 million. This summer people may be more comfortable getting out of the house to enjoy the great outdoors than they were a year ago, especially if they’re fully vaccinated. Those who want to follow the advice of public health officials can consider these strategies to keep themselves and others safe as they spend time in nature.
Time beach visits Visit beaches during off-peak hours. Crowded beaches were a significant cause for concern in the summer of 2020. Many beachgoers did not wear masks and it proved difficult to practice social distancing on crowded beaches. This summer it may be most safe to visit beaches during off-peak hours, such as during the late afternoon. Beaches tend to be less crowded as the sun starts to set and dinnertime approaches, so people who want to stay safe but still hear waves crashing on the shore can visit the beach later in the day, even brining dinner so they can enjoy a beach picnic. Wear masks when hiking, if needed Hiking is a great way to enjoy all that nature has to offer. Hiking trails likely won’t be as crowded as sunny beaches, but it’s hard to stay six feet apart on narrow trails, especially when encountering hikers going in the opposite direction. If you are unvaccinated, wear masks throughout your hike and afford fellow hikers as much room as possible on the trails. Consider private experiences Whale watching adventures and group fishing
When choosing a vacation destination, choose a locale you can drive to so contact with people from other households is minimized. As you shop for a place to stay, consider a private vacation rental instead of a hotel. Private rentals with their own fully equipped kitchens and barbecue areas can reduce reliance on dining out, which should also make it less likely that kids are exposed to the virus while traveling.
(METRO CREATIVE)
excursions are popular among vacationers and others who want to have a fun day on the water. Unfortunately, crowded boats can make it easy for the virus to spread, especially if mask mandates have been lifted. Before booking a STOCK PHOTO Hea lthy Lifestyles day on a boat, inquire about the company’s safety protocols, including whether or not they’re limiting capacity and insisting all guests wear masks. If not, consider a private boat just for your family or the people within your bubble. Bring everything along Bringing meals, water and snacks along on your trip into the great outdoors can minimize your exposure to others. That reduces the likelihood that you will catch the virus or potentially spread it to others. Bringing your own food and water along also ensures you won’t go hungry or thirsty while on the trails or relaxing on the beach. (METRO CREATIVE)
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HEALTHY LIFESTYLES
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Staying active is the way to feeling great, both physically and mentally. Physical activity strengthens the body while reducing stress leading to a healthier lifestyle.
The way to a healthier life STOCK PHOTOS Healthy Lifestyles
Exercise tips to better your mental and physical well-being
Physical and mental wellness are equally important and often intertwined, given many people take part in activities that simultaneously enhance both categories of health. However, the everyday demands of life paired with challenges during the pandemic have caused people to de-prioritize their physical and mental well-being. “There is a symbiotic relationship between mental and physical wellness,” said Dr. Richard Carmona, 17th Surgeon General of the United States. “Supporting both critical aspects of health is equally important but can be difficult, specifically during stressful times like the current pandemic. It’s extremely important for people to look for alternative ways to focus on both body and mind and take active steps toward the pursuit of overall wellness.” A recent national study by Planet Fitness demonstrates the pandemic’s negative impact toward mental and physical health. Three out of four Americans (77%) reported that at least one aspect of their overall health and wellbeing had been negatively impacted by the pandemic. A whopping 56% (nearly 138 million Americans) said they haven’t made their mental wellness a priority in the past year while the same percent of the population admit they feel stress and anxiety more than ever before. But fortunately, there is a
light at the end of the tunnel, with 92% of Americans whose mental wellness has been impacted by the pandemic reporting they are doing at least one thing to improve it. While these are concerning results, the great news is the vast majority of Americans are looking to improve their current condition as the pandemic has shed a spotlight on the importance of fitness. Staying active is going to help get everyone on the right path and feeling great about themselves both physically and mentally while also reducing stress. Also when you perform physical exercise, your brain releases a chemical called dopamine, commonly referred to as the “feel good” chemical because of its ability to contribute to your sense of happiness and positive mental disposition. Planet Fitness’ Head of Health and Fitness Excellence, Teddy Savage, recommends three ways to enhance an existing physical exercise regimen or simply include as part of a new one, which all are designed to better your mental and physical well-being: A stimulated mind is a happy one Variety is the spice of life and that can be tricky when stuck at home. To keep your mind engaged and your body active, try infusing fun out-of-the-box elements into your normal fitness routine. That could mean downloading a fitness app chock full of exercises, walking in a new
neighborhood park or, once you’re able, joining a gym and kick-starting a new fitness adventure with free guidance from a certified trainer. Slow and steady wins the race It’s best to start slow and finish strong when exercising, especially with weights or resistance machines. Going light will still allow you to add positive stress to the muscles, while providing the chance to really perfect the form and mechanics of each exercise. This will ultimately create a better environment for muscle growth
without causing too much stress on the body. Rest ‘actively’ Incorporate what is called “active rest” during your cardio or between weightlifting sets. For example, if you’re on the treadmill jogging on an incline, decrease the incline or slow to a fast walk to catch your breath before speeding back up again. Doing so rather than stopping altogether keeps your body working and blood flowing as well as ensuring faster recovery for muscles.
(BPT)
Enjoy safe bike rides this summer HEALTHY LIFESTYLES
Riding a bicycle is not only a great way to help the planet by reducing vehicle emissions, but it’s also an ideal physical activity. According to Harvard University, biking at a moderate speed of 12 to 13.9 miles per hour will cause a 155-pound person to burn 298 calories in 30 minutes. At a faster rate of 14 to 15.9 miles per hour, a person of the same weight will burn 372 calories. People can ride bikes at any time of year, but cycling is most popular when temperatures are moderate and precipitation is low. Bike riding has always been in fashion, but it experienced a boost in popularity when people were asked to remain socially distant for COVID-19. Walks and bike rides at a safe distance from others became popular and accessible ways to get fresh air and exercise. Anyone who rides a bike needs to take certain precautions. Cyclists often share the roads with large and powerful cars and trucks. The National Highway Traffic Safety Administration warns there were 857 cyclists killed in traffic crashes in the United States in 2018. Safety is a twoway street, requiring diligence by drivers and bike riders.
SUMMER 2021
• Bike riders should be dressed in bright clothing so they can be seen. A well-fitting bicycle helmet is a must, and should be worn every time a bike is ridden. • Equip your bike with a horn, bell and bright headlight. • Cyclists should ride in the same direction as traffic on the far right-hand side. • Ride a bike that fits you well. If the bike is too big, it can be difficult to control. • Carry items in a backpack or strapped to the back of the bike so belongings do not become obstacles. • Drivers should remain alert of cyclists sharing the road and give wide clearance when possible. • Vehicle drivers should look in their side mirrors and around them before opening car doors so they do not accidentally knock a cyclist passing by off the bike. • Safe Kids suggest using hand signals to alert others to your plans. Cyclists can extend the left arm out for a left turn; make a 90-degree angle with the left arm to indicate a right turn. Putting the left arm down with the palm facing backward indicates stopping or slowing.
Cycling safety is important as temperatures rise and more cyclists are on the road.
(METRO CREATIVE)
STOCK PHOTO Healthy Lifestyles
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Cooling off Tips for a safer, more enjoyable summer at the pool
As summer approaches, pools are great for play, exercise and therapy. However, it is critical that while enjoying ourselves, we take appropriate safety precautions. According to the U.S. Consumer Product Safety Commission, more than 275 children nationwide under the age of 5 drown in swimming pools annually, and more than 4,100 children receive medical treatment for pool-related accidents, the majority of which occur in backyard pools. Luckily, building codes and standards can help. “Building codes are life savers and as the leading building codes and standards developer, we are accounting for every facet of the home, which includes specific provisions to make pools and spas safer,” says Dominic Sims, CEO of the International Code Council. Emphasizing the importance of water safety, the Code Council dedicates a week in May, during its annual Building Safety Monthm to the topic. To ensure individuals are having safe pool fun, the Code Council shares the following tips:
Install fences and protective gates To ensure the pool area is inaccessible
to unauthorized swimmers and children when there is no supervisor, install a fence at least 4-feet high around pool and spa areas with a self-closing, self-latching gate or door. Move all chairs, tables, large toys or other objects away from the perimeter that would allow a child to climb up to reach the gate latch or enable someone to climb over the fence.
Keep safety devices nearby Always keep basic lifesaving equipment handy (pole, rope and personal flotation devices) and know how to use them. These aids should be kept on both sides of the pool and should remain stationary – not be misplaced through play activities.
Remember safety covers Install an approved safety cover on any pool. For the safety of all individuals, do not allow anyone to stand or play on it.
Be code compliant To help identify compliance with current standards, all pool and hot tub drains must have a cover or grate marked with the appropriate product marking, including the service life in years and an information label that is provided to the pool owner. Not having a compliant cover could result in some part of a swimmer’s body being entrapped in the drain – a dangerous situation that could result in injury or drowning. If a cover is broken, missing or noncompliant, the pool should be closed immediately, and a replacement
should be performed by pool professionals.
Ensure an existing pool has safe suction outlets Pools and spas with a single drain – other than an unblockable outlet – must have a certified blockable suction outlet and one of the following: a safety vacuum release system; a suction-limiting vent system; a gravity drainage system; or other safety features that comply with industry standards.
Secure the proper permits for a pool installation
helps ensure a safer, more enjoyable pool experience.”
Install alarms Install alarms on all doors and windows to detect unauthorized access from the home into the pool area. You can also install a pool alarm to detect accidental or unauthorized entrance into the water. While the alarm provides an immediate warning, it is not a substitute for the barrier fences, door and window alarms or safety covers. For more building safety resources, visit iccsafe.org. (STATEPOINT)
If you’re installing a pool, it will be important to contact your local building department first to determine what permits are needed and what requirements you must follow. “With the weather warming and families spending more time at home, a pool offers hours of fun for everyone,” says Sims. “In addition to adult supervision, safety code compliance
Swimming pools can pose a considerable hazard, especially for children. Homeowners should take all the necessary precautions available to ensure the safety of family and guests. JUPITERIMAGES / ISTOCK VIA GETTY IMAGES PLUS Healthy Lifestyles
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HEALTHY LIFESTYLES
SUMMER 2021
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HEALTHY LIFESTYLES
Page 9
Dietitian shares how eating right in the morning fuels energy throughout the day
With health and wellness top of mind for many Americans, fitness has become a top priority. Whether you’re extremely active or just starting on a wellness journey, incorporating wholesome, nutritious foods into your diet plan can help give your body the fuel it needs to thrive. “Studies suggest that eating a healthy breakfast before a workout improves your performance both inside the gym and out,” says Marissa Meshulam, registered dietitian nutritionist and founder of MPM Nutrition. “By filling up on vitamins and nutrients first thing in the morning, you set yourself up for success throughout the day.” Meshulam shares tips for creating a filling and fueling breakfast that supports an active lifestyle, helps you maximize your workout potential and extends your energy throughout the day:
Start with hydration
Your body craves hydration after sleeping all night, so start your day by drinking a tall glass of water. Consider making it a habit to drink water while you wait for your morning cup of coffee to brew. While coffee and other beverages such as fruit juice can help you hydrate, it’s important to be mindful of their sugar content, as that can cause blood glucose levels to spike, causing a short-lived feeling of energy before a mid-morning crash.
Choose nutrient-dense foods
Give your body a wellness boost by making breakfasts that include ingredients loaded with essential vitamins and minerals. Many berries, for example, are full of vitamins and antioxidants and pair well with a breakfast dish. As a base, choose nutrient-packed eggs to act as the star of the plate. Keep in mind, not all eggs are created equal. Eggland’s Best eggs are the only eggs that provide superior taste, freshness and nutrition compared to ordinary eggs, such as more than double the Vitamin B12 and Omega-3s, 10 times more Vitamin E and six times more Vitamin D. These vitamins perfectly compliment an active lifestyle, as they can help boost energy and aid in muscle recovery after a strenuous workout.
Add in healthy carbs
Healthy carbs are also important to keep in mind for a fueling breakfast, especially if the day calls for a more intense workout. Carbs help you sustain energy for longer so the body and mind can focus and excel. Some healthy carbs to try adding to your breakfast include whole grain cereal or bread, bananas and sweet potatoes. Grains like quinoa, oats and buckwheat are also good options. Overnight oats, protein pancakes and egg bakes are all popular breakfast options that fuel an active lifestyle by helping you stay satisfied throughout the day. Looking for recipe inspiration? Try the nutrient-filled Farmer’s Hash breakfast that will fuel your body and help you maximize your day. (BPT)
Fresh fruit is a great way to start the day when combined with some whole grains and lean protein. Summer produce can turn a dull breakfast into something special. STOCK PHOTO Healthy Lifestyles
STOCK PHOTO Healthy Lifestyles
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memberships! Plus, Eggland’s Best and Daily Burn are offering free, easy-to-follow workouts led by Daily Burn fitness experts and delicious recipes using EB eggs.
Farmer’s Hash Ingredients 2 Eggland’s Best Eggs, large 1 cup parsnip, cubed 2 cups of brussels sprouts, halved 1 sweet potato, diced 2 tablespoons of olive oil 2 Tablespoons fresh thyme, chopped Salt/pepper to taste Cooking spray
Directions Preheat oven to 400 F. On a large baking sheet, toss the vegetables (parsnips, brussels sprouts and sweet potato) with 2 Tablespoons of olive oil and the fresh thyme. Add a little bit of salt and pepper. Mix well. Place in the oven for 30 to 35 minutes or until crispy. Toss the veggies halfway through the cooking process. While the veggies finish cooking, make sunny-side-up eggs in a skillet using cooking spray. Once the veggies are done, scoop into two bowls and top each bowl with 1 egg each. Top with fresh scallions and enjoy! Recipe notes: You can cook the eggs however you prefer (poached, scrambled, over easy).
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HEALTHY LIFESTYLES
SUMMER 2021
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Exercise-related injuries women should be aware of Exercise is a vital component of a healthy lifestyle. Various studies have shown that people who find time to exercise regularly have a lower risk for diabetes and heart disease and also experience greater life satisfaction than people who do not exercise. Though exercise should be a routine part of everyone’s life, it’s important that people who are physically active recognize the risk for injury that comes with such activity. Such recognition can encourage the kind of balance that can make active men and women less susceptible to injury. It’s also important for active adults to recognize that they may be susceptible to certain types of injuries based on a host of factors, including gender. According to the Geisinger Health System, a regional health care provider servicing parts of the United States, the differences in body composition and hormone levels between men and women can make women more susceptible to certain injuries than men. For example, Harvard Medical School notes that women have higher estrogen levels and less muscle and fat than men, and these factors and others can contribute to higher incidences of certain injuries among female athletes than male athletes. Though that’s unfortunate, recognition of this gender gap has, according to Harvard Medical School, inspired some innovative efforts designed to prevent injuries in female athletes. Female athletes and exercise enthusiasts can do their part by recognizing which injuries they may be more susceptible to. Once that recognition has been made, women can speak with their physicians about what they might able to do to reduce their injury risk.
Knee injuries
Harvard Medical School notes that knee injuries are especially common among women who play soccer and basketball.
Geisinger notes that tears of the anterior cruciate ligament, or ACL, are more common for active women than active men because women have wider pelvises than men, which places increased strain on their ACLs. In addition, the muscles in women’s hips are typically weaker than men’s, which results in reduced leg control when jumping or landing. That can put extra strain on the ACL, increasing the likelihood that it will tear when turning quickly or accidentally falling. Certain muscle strengthening exercises can greatly reduce risk for ACL injuries, and active women are urged to discuss such exercises with their physicians.
Stress fractures
Women who participate in high-impact sports and activities may be especially vulnerable to stress fractures. That’s even more so for women suffering from what’s known as the “female athlete triad,” which the Harvard Medical School characterizes as a combination of inadequate calorie and nutrition intake, irregular menstrual periods and bone loss. Consuming a nutritious diet that includes adequate calcium and vitamin D can help reduce risk for stress fractures. Rest also reduces that risk, especially for female athletes who engage in high-impact sports.
Plantar fasciitis
Sports fans are familiar with plantar fasciitis, an inflammation in the thick band of tissue that supports the arch on the bottom of the foot. Many a professional athlete has experienced plantar fasciitis, and women who in engage in certain physical activities may be susceptible to it. Geisinger notes that women are not necessarily more susceptible to plantar fasciitis than men, though they might be more likely to engage in the kinds of activities, such as ballet and aerobic dance, that increase their risk.
Women who are physically active and recognize their susceptibility to certain injuries can take steps to reduce their risk for such issues.
(METRO CREATIVE)
STOCK PHOTO Healthy Lifestyles
Health problems men may face in middle age The human body requires constant upkeep in order for people to maintain their health over the long haul. An encouraging annual physical should inspire people to keep up the good work, while one that uncovers certain issues should spark changes designed to promote optimal health for years to come. Men who work hard to keep themselves healthy should know that their hard work may not prevent certain issues. That’s especially so for men in middle age, as men’s risk for various conditions increases with age.
High blood pressure/ hypertension
Men may have to confront various health issues in middle age. Many of these issues can be overcome or made less severe by implementing some simple strategies. STOCK PHOTO Healthy Lifestyles
Blood vessels naturally become less flexible as the body ages. WebMD notes that this decreased flexibility puts pressure on the system responsible for carrying blood throughout the body. That’s one reason why high blood pressure, also known as hypertension, is more common among aging adults. In fact, Johns Hopkins Medicine notes that even people who do not have hypertension by age 55 to 65 still have a 90 percent chance of developing it at
some point. The Mayo Clinic reports that, until age 64, hypertension is more common in men, so middle-aged men should take steps to reduce their risk even if retirement is still a long way off. Johns Hopkins Medicine notes that shedding excess weight, reducing alcohol consumption, becoming more physically active, and reducing stress are just some of the ways adults can reduce their risk for hypertension.
Heart disease
A recent report from the Centers for Disease Control and Prevention found that a growing number of middle-aged Americans are dying from heart disease. Researchers at the CDC’s National Center for Health Statistics found that, between 2011 and 2017, the rate of deaths from heart disease for adults between the ages of 45 and 64 increased by 4 percent. The American Heart Association notes that a significant percentage of heart disease cases are linked to obesity, so men in middle age can make a concerted effort to lose weight if they’re already overweight or obese. Middle-aged men who are currently
maintaining healthy weights can continue to do what they’re doing while also recognizing that they may need to alter their diets and exercise regimens in the years ahead.
Prostate problems
WebMD notes that the prostate begins to enlarge as men age. In fact, that process slowly begins around age 25. Enlargement of the prostate is known as benign prostatic hyperplasia, or BPH, and it’s entirely normal. However, around age 50, BPH can begin to produce some uncomfortable side effects. More frequent trips to the bathroom and difficulty with urination may begin around this time, and that’s a result of the prostate growing larger. Various organizations recommend men, beginning around age 40, start speaking to their physicians about their family history in regard to the prostate. Lifestyle changes like cutting back on caffeine and alcohol consumption may help reduce the side effects of an enlarging prostate by decreasing the number of times men must visit the toilet each day.
(METRO CREATIVE)
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SUMMER 2021
Medical Professionals and First Responders... ON THE FRONT LINES FOR US!
It’s been a year since the pandemic began and through it all doctors, nurses, firefighters, Paramedic/EMTs and police have been there for us - delivering compassionate care while putting their own health at risk and holding the hands of those suffering through the darkest days of COVID-19. We owe a debt of gratitude to these Frontline Heroes who selflessly put their patients and their jobs ahead of their personal safety. THE FOLLOWING LOCAL BUSINESSES GIVE SINCERE THANKS TO OUR FRONTLINE HEROES! PLEASE PATRONIZE THESE COMPANIES WHO SUPPORT OUR COMMUNITY
Bodi’s Bake Shop
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Haase Lockwood & Associates
Funeral Home & Crematory Inc. 730 N. Wisconsin Street Elkhorn www.haaselockwoodfhs.com 262-723-6390
Ketters Flooring, LLC
257 Milwaukee Avenue Burlington Ketters.com 262-763-6259
Lakes Area Garage Door LLC
Elkhorn lakesareagaragedoor.com 262-742-3159 262-473-3400
Law Offices of Kimberly Powers, S.C.
647 Main Street, Suite 700 Lake Geneva www.kpowerslaw.com Email: kpowers@kpowerslaw.com 262-786-7700 • 262-348-0300
Lazarczyk Family Funeral Home Family Owned and Operated Betzer Chapel Delavan 262-728-2500 Steinke Chapel Lake Geneva 262-248-2320
Legacy Funeral Services 2974 Main Street East Troy 262-642-5057
Liberty Banners & Flagpoles 127 S. River Road Burlington www.libertybanners.com 262-763-3932
Lowell Custom Homes
401 Geneva National Avenue Lake Geneva www.lowellcustomhomes.com 262-245-9030
Pats Services
38331 60th Street Burlington www.patsservices.com 262-537-4988
Realty Executives Pam Burki East Troy www.pamburki.com 262-203-1812
River Crest Tire & Auto Service
880 Main Street Mukwonago www.rivercrestauto.com 262-363-4789
Salem Auto Service
8517 Antioch Road Salem www.autorepairsalemwi.com 262-843-3636
Square One Heating & Cooling, LLC 616 Droster Ave. Burlington 262-763-7000 Union Grove 262-878-2228
Waterford Oil
411 2nd Street Waterford 262-534-3400
WaterWorks Plumbing Company
1201 Milwaukee Avenue Burlington www.waterworkskb.com 262-763-7385 397164
Never too old to make friends SUMMER 2021
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How to build relationships in your golden years
Making friends as a child or even as a parent to school-aged children is relatively easy. Classrooms and school functions facilitate the building of friendships. Even as one gets older and enters the workforce, it’s not uncommon for people to become friends with their coworkers. As people near retirement age, their situations may have changed considerably. Children have moved out, careers are coming to an end and friendships may be hard to maintain due to people relocating or traveling. Older adults may aspire to make new friends, but they may not know how. According to Irene S Levine, Ph.D., The Friendship Doctor and contributor to Psychology Today, it is not unique for seniors to want to make new friends. Age can be a barrier because there are stereotypes that pigeonhole people of certain ages. But Levine notes that state of mind and physical ability is not directly tied to chronological age. Making friends is possible at any age. These guidelines can help along the way. • CONTINUED ON PAGE 14
Making friends is not just for the young. Men and women in their golden years also can find ways to build new friendships. STOCK PHOTO Healthy Lifestyles
AN ACTIVE LIFESTYLE IS TIMELESS Effective exercises for seniors
Losing interest in an exercise regimen is a situation many fitness enthusiasts have confronted at one point or another. Overcoming a stale workout routine can be simple for young athletes, whose bodies can typically handle a wide range of physical activities. That flexibility allows younger athletes the chance to pursue any number of physical activities when their existing fitness regimens grow stale. But what about seniors who have grown tired of their workouts? Even seniors who have lived active lifestyles since they were youngsters are likely to encounter certain physical limitations associated with aging. According to the Centers for Disease Control and Prevention, the likelihood of dealing with one or more physical limitations increases with age. CDC data indicates that 8 percent of adults between the ages of 50 and 59 have three or more physical limitations. That figure rises to 27 percent among adults age 80 and over. Physical limitations may be a part of aging for many people, but such obstacles need not limit seniors looking to banish boredom from their workout routines. In fact, many seniors can successfully engage in a variety of exercises that benefit their bodies and are unlikely to grow stale. Water aerobics Sometimes referred to as “aqua
Resistance bands can be used to strengthen muscles in various parts of the body, including the legs, arms and back. Resistance bands can be pulled or pushed in any direction, which allows for more versatility in a workout than weight machines and dumbbells. That versatility allows seniors to spice up their workout regimens when things get a little stale. Pilates Pilates is another low-impact exercise that can be ideal for seniors with bone and joint issues. According to SilverSneakers, a community fitness program for seniors that promotes living through physical and social engagement, Pilates can help seniors build overall strength, stability and coordination. SilverSneakers notes that seniors can experience improvements in strength and stability by committing to as little as 10 to 15 minutes of daily Pilates exercises.
Physical limitations are a part of aging, but seniors need not let such limitations relegate them to repetitive, boring workouts. STOCK PHOTO Healthy Lifestyles
aerobics,” water aerobics may involve jogging in the water, leg lifts, arm curls, and other activities that can safely be performed in a pool. The YMCA notes that water aerobics exercises are low impact, which can make them ideal for seniors with bone and joint issues like arthritis.
Resistance band workouts Resistance band workouts can be especially useful for seniors who spend a lot of time at home. Resistance bands are inexpensive and don’t take up a lot of space, making them ideal for people who like to exercise at home but don’t have much space.
Strength training Seniors on the lookout for something more challenging than a daily walk around the neighborhood should not overlook the benefits of strength training. The CDC notes that seniors who participate in strength training can stimulate the growth of muscle and bone, thereby reducing their risk for osteoporosis and frailty. In fact, the CDC notes that people with health concerns like arthritis or heart disease often benefit the most from exercise regimens that include lifting weights a few times each week.
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Small changes can make a big difference Healthy habits that can become part of your daily routine A person’s habits can have a strong impact on his or her overall health. Unhealthy habits like smoking and living a sedentary lifestyle can increase a person’s risk for various conditions and diseases. On the flip side, healthy habits like eating a nutritious diet and getting enough sleep can bolster a person’s immune system and reduce his or her risk for various ailments. Some healthy habits, like daily exercise, can be time-consuming. Busy adults may not have time to exercise vigorously each day, though the U.S. Department of Health and Human Services urges men and women to find time for at least 150 minutes of moderate-intensity aerobic activity each week. But not all healthy habits take up time. In fact, adults can incorporate various healthy practices into their daily routines without skipping a beat. Take the stairs Taking the stairs instead of the elevator can have a profound effect on overall health. According to Duke University, climbing just two flights of stairs combined per day can contribute to six pounds of weight loss over the course of a single year. In addition, a study from the North American Menopause Society found that stair climbing can help postmenopausal women reduce their risk for osteoporosis and help them lower their blood pressure. Drink more water The Centers for Disease Control and Prevention notes that water helps the body maintain a normal temperature, lubricates and cushions joints, protects the spinal cord and other sensitive tissues, and helps to rid the body of waste through urination, perspiration and bowel movements. Adults who are thirsty can choose water over soda or other sugary beverages. The CDC notes that sugary beverages like soda and sports drinks contain calories but little nutritional value, making water a healthier way for individuals to quench their thirst. Go for daily walks Walking benefits the body in myriad ways. For example, the Harvard School of
LIVE LONGER
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lipid levels. People with a high aerobic capacity can deliver oxygen to tissues and cells efficiently to fuel exercise, according to data published in 2014 in the journal Aging & Disease. In a study involving 11,335 women, researchers compared V02 max, also known as aerobic capacity, in women with mortality data. Women who were fit from a cardiovascular perspective had a lower death rate from all causes, irrespective of the women’s weight.
Manage stress and mood
The right habits can help people live healthier lives, and such habits need not require any major life changes. STOCK PHOTO Healthy Lifestyles
Exercise has direct stress-busting benefits that can promote longevity. The Mayo Clinic says physical activity can increase the production of endorphins, which are the body’s feel-good neurotransmitters. In addition, exercise can imitate the effects of stress, helping the body adjust its flight or fight response accordingly, and help them cope with mildly stressful situations. While engaged in exercise, people may forget about their problems as they are focused on the activity at hand.
Improve bone health
Public Health notes that women who walk Strength training and physical activity 30 minutes per day can reduce their risk of can stave off the effects of frailty and stroke by 20 percent and potentially by 40 percent if they walk briskly. In addition, researchers at the University of Virginia Health System found that men between the ages of 71 and 93 who walked more than a quarter mile per day had half the incidence of dementia and Alzheimer’s disease as men who walked less. A 15-minute walk around the neighborhood each morning coupled with a 15-minute walk after dinner can help adults dramatically improve their overall health. Eat more greens Eating more greens is another healthy habit that doesn’t require a major overhaul of an individual’s lifestyle. The U.S. Department of Agriculture notes that dark green leafy vegetables, such as spinach, are rich in vitamins A,C, E, and K. The Mayo Clinic notes that vitamin E alone can help people maintain their vision and promote a healthy reproductive system while also improving the health of the blood, brain and skin. The USDA also notes that green vegetables contain very little carbohydrates, sodium and cholesterol. Adults won’t have to reinvent the dietary wheel to incorporate more greens into their diets, and the results of doing so can have a significant, positive effect on their overall health. (METRO CREATIVE)
Burlington Family Chiropractic
196 W. Chestnut St., Burlington, WI 53105 262-763-3700
Dr. Terry J. Dobbs • Dr. Alan D. Meike Dr. Patricia J. Rullmann www.burlingtonfamilychiro.com
s t r e n gt h t h r o u g h c h i r o p r ac t i c 391303
osteoporosis, which affects bone strength. A study published in the Journal of Internal Medicine in 2017 found that hip fractures are associated with diminished quality of life and survival among the elderly. One in three adults aged 50 and over dies within 12 months of suffering a hip fracture, and older adults have a five- to eight-times greater risk of dying within three months following a hip fracture. Building muscle strength, balance and bone density through exercise can reduce falls and frailty, helping to prevent fracture-related health risks.
Addresses sarcopenia The health and wellness resource Healthline defines sarcopenia as the loss of muscle mass specifically related to aging. Doctors once considered this muscle loss inevitable, and it can affect stamina and lead to weakness. However, new indications suggest that exercise is the main treatment regimen for sarcopenia, particularly resistance training. This is designed to improve muscle strength and help balance hormone levels by turning protein into energy for older adults. These are just some of the ways exercise can help older adults live longer, healthier lives.
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Exercise keeps the body and brain healthy and should be an important component of daily life for everyone. STOCK PHOTO Healthy Lifestyles
MAKE FRIENDS
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Explore online connections A 2016 study published in the Journal of Gerontology found seniors (even those in their 80s) who stay connected with friends and family using social media report feeling less lonely and better overall. Connected seniors also demonstrated higher executive reasoning skills. There are plenty of ways to meet new people online by joining social media groups that cater to your interests. In person meetings in particular cities or regions of the country also can make for great ways to make new friends. Exercise caution when meeting people in person after contacting them online. Bring another person along, whether it’s a spouse or an adult child, to ensure that you are safe. Volunteer your time One way to meet new people is to get involved with causes or activities you love. This serves the double benefit of getting
you outside and active and puts you in touch with people who share your passions and interests. Attend alumni events If you have an interest getting in touch with someone from your past and reconnecting, make the time to attend school reunions and other alumni activities. It can be fun to reconnect with friends from high school or college. Join a gym The local gym isn’t just a great place to get physically fit. Group exercise classes also can be ideal places to meet other people who enjoy working out. Strike up a conversation with another class participant you see on a regular basis. Once you develop a rapport, schedule lunch dates so your friendship grows outside of the gym.
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SUMMER 2021
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WORKING TOGETHER
TO BE THE HEALTHIEST COMMUNITY IN WISCONSIN From the comfort of your home to our community clinics, we are here for you. From routine annual exams, screenings and immunizations to coordinated care for your joints, physical therapy, surgeries, mental health, special procedures and other specialty care, we are committed to improving your health and well-being.
WWW.FORTHEALTHCARE.COM/ECARE Receive online health care from a local Fort HealthCare Provider in 60 minutes or less for $25.00. Start a visit 24/7, seven days per week. Or schedule a VIDEO VISIT with your provider instead of coming into the clinic. WWW.FORTHEALTHCARE.COM/VIDEO-VISITS
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