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MHL

AUGUST 2012 FREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

Endless RESTORING YOUR HEALTH

10 Things

TO DIFFUSE INTENSITY

fibromyalgia A SENIOR’S NEXT STEP

Healthy Lifestyle

Summer HEALTHY LIVING

Acupuncture

THE PROBLEM HEALER

Skin Self Exam BACK TO SCHOOL EYE CARE

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


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Editor’s Note This summer is surely flying by. I hope you enjoyed July’s hot weather and had fun walking, riding your bike, running or being active these past few months. My kids went to soccer camp with the Milwaukee Wave and had a blast! I am maintaining my 6:30 am runs followed by 40 minutes of workout every morning. I hope you are not giving up on summer activities yet. Now that the last official month of summer is upon us, we all really need to take advantage of it. You can fit in all kinds of fun and healthy activities before the kids go back to school. We’ve put together another informative issue for you even though we’ve had our share of summer distractions. Check out our special Children’s Feature. We expanded this section for August so all the parents could become more aware of any health and education issues their children might face. We always have health articles on Men, Women, Senior, and Children in EVERY issue! We sincerely hope we answer the questions you may have concerning a variety of health issues. We want you to know there are many ways to get and stay healthy. We try to bring that knowledge to you. We thank our contributors, advertisers and readers. We love hearing from you all! Stay healthy! -Amanda Lewis

MHL

MODER

N HEALTH

AUGUST 2012

RESTORIN G YOUR HE ALTH

10 Things

TO DIFFU

SITY

A SENIOR

’S NE

Healthy Li XT STEP festyle A GUIDE

Est 1992

NG

While Supplies Last. Some exclustions may apply- see store for details.

Summer HEALTHY

SE INTEN

fibromyalgia

AUGUST 2012 FREE PUB LICATION

AND LIVI

Endless

TO HEALTH Y LIVING

While Supplies Last. Some exclustions may apply- see store for details.

LIVING

Acupunctu re TH E PROBLEM HEALER

EDITION

Skin Self E xa

m

BACK TO SC

HOOL EYE CARE

FOR ME N, WOME N, CHILDR EN AND

While Supplies Last. Some exclustions may apply- see store for details.

SENIORS

staff

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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MHL Staff Lewis Media Group Amanda Lewis Malberry Media Marlys Lewis Jerry Kornowski Marlys Metzger Barry Lewis

For information on advertising or to submit articles call, fax or email 414-659-6705 or 608-237-6000, email: info@lewismediagroup. com. Subscriptions are $20 per year. Thanks for reading MHL. MHL is published on the MHL of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care.

www.modernhealthandliving.com AUGUST 2012 MHL 


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By Karen Mawn, MD, Pediatrician and Medical Director of Wheaton Franciscan Healthcare-All Saints Concussion Clinic Back to school, for many students also WHAT IS A CONCUSSION? means the return of organized sports. Concussion results from a blow to Recent news stories have highlighted the head or to the body that causes several professional football players who sudden movement of the head. Havsuffer from chronic traumatic brain disease ing a concussion does not necessar(or encephalopathy) and other devastating ily mean loss of consciousness or consequences from repeated head injuries amnesia. A concussion impairs brain and concussions. These life altering compli- function but does not change the cations can begin with concussion sustained structure of the brain. So, a normal in youth sports. CT scan or MRI does not rule out a This year, the back to school “stack of pa- concussion. ‘Signs and symptoms of pers” will include a new and very important a concussion include: fact sheet and release form. In April 2012, • Headache with encouragement from the National • Dizziness Football League and the Green Bay Pack• Nausea ers, Wisconsin joined the majority of states • Fatigue in passing updated concussion legislation • Mental fogginess and difficulty that requires coaches, parents and athletes remembering to receive annual education on the signs, • Sensitivity to light or sound symptoms and management of concussion. • Sleep disturbances If your child participates in organized • Increased emotionality or sad youth sports you should receive this informaness tion and a release form that must be signed These symptoms may not be apprior to their first practice. Most importantly, parent immediately after the injury, law also protects our student- athletes from so parents should watch for evolving repeated head injury and the possibility of symptoms over the first 24 hours and devastating Second Impact Syndrome. By call their physician or local concuslaw, any athlete showing signs of a possible sion clinic for advice. If symptoms are concussion must be removed from play or severe or worsening, the child should practice and prohibits them from returning be evaluated in an emergency room. until the athlete receives written clearance from a medical provider trained in the evaluation of pediatric sports concussion. With appropriate management the long term effects of concussion can be prevented or minimized. It is also important to realize that concussions can occur in many situations outside of organized sports. Skate boards, scooters, snow boards, bikes, monkey bars, swings, sledding, skiing, skating, rough housing and simple falls can all result in concussion. If a child shows signs or symptoms of a concussion they should receive prompt medical care. Concussion clinics provide detailed evaluation and management. Evaluation may include computerized neurocognitive screening that provides information on memory, reaction time, attention and visual motor processing. Concussion clinics work with the athlete, parent (s), the school, trainers and coaches to facilitate an organized management plan and ensure the best possible recovery. For more information on Concussion Facts, visit: http://dpi.wi.gov/sped/pdf/tbi-conc-factsparents.pdf Karen Mawn, MD, is a pediatrician and leads Wheaton Franciscan Healthcare-All Saints Concussion Clinic in Racine, WI. For more information, please call 262-687-8282 www.activecarerehabwi.com and ask about our Concussion Clinic.


What Kind Of

Dog Is Best For You?

There are a number of factors to consider: One size doesn’t fit all What size dog fits your lifestyle? Even though it seems logical that a smaller dog would be happier than a larger one in an apartment or a condo without a yard, that isn’t necessarily true. All dogs do need daily exercise and outdoor activity, but some need more than others. For example, oversized Newfoundlands actually prefer lounging around home and taking leisurely walks. And the tiniest of terriers can be extremely rambunctious and need lots of exercise and outdoor stimulation.

Puppy or mature dog?

There’s no denying that puppies are adorable, but along with the cuteness comes added responsibility. Puppies require more time and attention for housetraining and behavior training, which may include patiently tolerating “accidents” and chewing phases. For these reasons, people who don’t have time to meet a puppy’s needs or prefer not to deal with training, often decide to adopt an older dog. Additionally, small children or elderly adults in your family may not have the patience or ability to manage a puppy’s exuberance.

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Purebred or mixed breed dogs

Another choice may be between a purebred or mixed breed. Some people prefer purebred dogs because they enjoy participating in dog shows, or are drawn to the “look” or characteristics of a particular breed. Other people prefer mixed breed, “one-of-a-kind” dogs. Adopting a dog that needs a good home, whether it’s a puppy or mature dog, a purebred or a mixed breed, can be very rewarding. Some people say adopted dogs exhibit a special bond and appreciation for their owners.

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Settling in with your new dog

Purchase all of the items you’ll need before bringing home your new dog, to provide the best care and comfort for him. Meet with family members to agree upon who will be responsible for which aspects of the dog’s care. Find a good veterinarian. Get references from other pet owners. Take your new pet to the vet as soon as possible for an examination, as well as to establish a relationship with the vet, which will be ongoing. Discovering any existing or serious health problems as quickly as possible gives you more options. Understand that everyone in your household, including the pet, will need a little time to get to know each other and adjust to new elements in their lives. Participate in the training of your dog, if need be, and get involved in other activities that both you and your dog will enjoy. Notice ways in which your life is enriched by your new dog’s presence Reprinted with permission from Helpguide.org © 2001-2010. All rights reserved. For more articles in this series, visit www.Helpguide.org.

Editor’s Pick Dog Products

The portable Paw Pet n’ PlaceTM is ideal for dogs up to and over eighty pounds in weight, when weighted down properly so your pet can not drag or pull the Pet n’ Place tote from where you positioned it. The Paw Pet n’ Place will keep your pet secure and is the perfect portable dog training system / pet training system, helping you with dog behavior issues, dog separation anxiety as well as making sure your pet is secure and your pet is safe. Pet n’ Place will help with dog house training, puppy chewing issues and dog jumping problems while helping to keep your dog under control. The Pet n’ Place is the perfect animal training aid, as a temporary animal containment system, indoor outdoor pet anchoring system. www.petnplace.com

•Sets up and folds down in seconds, no tools required. •Perfect for home or travel use. •Sturdy internal steel frame. •Heavy duty mesh windows provide ventilation. •Heavy duty & washable nylon fabric provide durability. •Rounded corners protect auto interiors and home decor. •3 entry doors that can be secured open with hook and loop fasteners. •Zipper locks on the front and side doors

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AUGUST 2012 MHL 


Endless Summer Editor’s Green Pick!

Weber® Performer Grill Weber’s scaled-up version of their classic two-wheel kettle is clad in heavy-gauge porcelain enamel in a glossy bright green and outfitted with an exciting new interchangeable grill grate system. Exclusively from us, the grill grate system with removable center rack and hinged sides is included with the grill. Modular Cast iron accessories in three styles (sold separately) add maximum versatility for cooking right over the coals. Charcoal grill has an easy-touch gas ignition and one-step cleaning system with removable ash catcher. Other features include Tuck-Away™ lid holder, builtin thermometer, removable charcoal bin and glass reinforced nylon handles. Heavy-duty tubular steel cart with silver finish has a large, granite-style thermoset work surface, lower wire storage shelf, and three hanging hooks for mitts and tools. Other colors available!!! www.crateandbarrel.com

 MHL AUGUST 2012

Multy Home Envirotile Approximately 275 million tires are discarded annually in North America and present an ecological predicament across the entire planet. Why? Waste tire piles create dangerous conditions of uncontrollable fire, air pollution and health hazards. These stockpiles serve as breeding grounds to colonies of disease infected rodents and incubation hot beds for dangerous and deadly insects. Many waste tires are shredded and buried in landfills. Imbedding tires or tire parts underground has a negative and dangerous impact on diminishing underground supplies of fresh water. Waste tire piles create dangerous conditions of uncontrollable fire, air pollution and health hazards. These stockpiles serve as breeding grounds to colonies of disease infected rodents and incubation hot beds for dangerous and deadly insects. Many waste tires are shredded and buried in landfills. Imbedding tires or tire parts underground has a negative and dangerous impact on diminishing underground supplies of fresh water. Growing public awareness of the dangers of scrap tire piles and the support for waste reduction in general throughout North America proves the need to recover, recycle and reuse as many wasted tires as possible This year, Multy Home LP™ will divert approximately 2.5 million tires from landfills to produce a wide array of decorative and functional products, including envirotile™.Scrap tires are a widely unused resource that can be recycled into new value-added products- a win-win situation for both the environment and the economy. Multy’s products are domestically manufactured, support North American industry and reduce the carbon footprint compared to imported products. Visit www.envirotile.com You can purchase Envirotile at www.homedepot.com


Cedarburg Get Festive!!!

The many annual events sponsored by Festivals of Cedarburg, Inc. are located in downtown Historic Cedarburg and are known throughout the Midwest for rollicking good times, terrific music and entertainment, juried arts and crafts fairs and wacky contests. The entire downtown of Historic Cedarburg was named to the National Register of Historic Places in the mid-1980’s. The charm of old stone houses, churches and retail establishments coupled with handsome Victorian buildings, constructed in the mid-1800’s and lovingly restored, is why Cedarburg was named winner of the “Most Distinctive Architecture” designation in the Wonders of Wisconsin competition sponsored by the Wisconsin Department of Tourism. Forbes Magazine named it “One of the Prettiest Small Towns in America”. This architecturally charming city makes a lovely backdrop for Cedarburg Festivals. Our beautiful autumn weather is a perfect way to celebrate the 40th Annual Wine & Harvest Festival, September 15 & 16, 2012. This colorful weekend is loaded with the bounty of fall. A Farmer’s Market, “Arts on the Avenue”, Cedar Creek Winery’s award-winning wines, a Scarecrow Contest, Giant Pumpkin Regatta, Live Bands, Food Courts, Grape Stomping, Hayrides. Exhibits at the Wisconsin Museum of Quilts & Fiber Arts and activities for kids make this a must for a beautiful fall getaway. Our newest festival is Oktoberfest (formally German Festival), celebrating the German heritage of Cedarburg’s founding fathers. The 5th Annual Oktoberfest will be located in beautiful Cedar Creek Park under a huge tent, October 13 & 14, 2012. Authentic German Bands, Dancers, live Cuckoo Clock Shows, a Sheepshead Tourney and Contests; including Wife Carrying, Outhouse Racing and Beer Carrying will demonstrate the fun-loving side of our friendly hospitality, known as Gemuetlichkeit. Come polka with us! Activities for the kids will keep the youngsters happy. Delicious German foods, desserts and specialty beers will be featured throughout the park. The Merchant’s Marketplace will showcase various products. On Sunday morning there will be an ecumenical worship service, open to all.

AUGUST 2012 MHL 


Well-Being  MHL AUGUST 2012


Redefining Health RESTORING OUR HEALTH By Kalpana (Rose) M. Kumar, M.D. For those moments in time, that KNOWING/ REMEMBERING.... like the stars overhead, we turn on the continuum we were born with, one we know by soul--that we are not separate from one another. ~Clarissa Pinkole Estes In the aftermath of the shooting in Colorado, we can all feel the anguish that the shadow of the human psyche can cause. We also have the ability to heal each other from devastation and rely on this support time and again. This is a phenomenon that we have all experienced. We can only heal in the company of one another and will continue to till the end of time. It should not take a tragedy to remind us of this. Our basic nature is interdependent. Collaboration keeps our heart healthy. Connection offers us a sense of meaning. Being witnessed validates us; it reminds us that we are not alone, that our joy and our suffering matters. The isolation that we have created since we valued the ‘nuclear family’ has failed us. Disconnection from each other is bad for our health. This kind of collaborative relationship with others is also needed within ourselves. We need to matter enough to ourselves to make choices that support our health. Choosing healthy boundaries, a lifestyle that promotes health and choosing to always honor our feelings, is where our intrinsic health begins. We are not taught this by our society. Our society considers self- neglect as an honorable value. It is framed as self-sacrifice and this makes us vulnerable to self-neglect. This causes us to ignore our feelings and our instincts. It wounds us. When we are imprinted in this manner, we do not listen to our bodies and its limits. We deplete ourselves, creating needless stress leading to unhealthy choices that compensate for our depleted selves. Most of these choices promote illness. We are constantly mentoring each other; we serve as role models, even when we reframe our choices. We inspire each other to do the same, to honor our limits and our instincts and to restore health. Our bodies, minds and spirits are constantly seeking health. We are intrinsically supported by our bodies when we live in this way and these choices can transform us at all levels. For over two decades of medical practice I have witnessed my patients restore their health when they reframe their definitions, honor their boundaries and respect their limits. The human race is currently at a critical destiny gateway. The paradigm we have been living from thus far is failing. We have separated ourselves from each other by focusing on our differences – race, ethnicity, religion, political-party – an ‘us versus them’ mentality. This paradigm is bad for our health. If we focus on how we are similar, we will have a much better world. We all want to feel that our life matters, to be witnessed and to live from meaning. We must help ourselves and each other by listening to our feelings. We need to feel our way into health and wholeness knowing that we are part of a world community. This can transform us and our world for the better. We must take a step back to gain perspective. We have complicated our lives in unhealthy ways and when we reframe our choices from imprinted unhealthy ones to healthy ones, we can restore our health in simple ways. We need to wake up and live consciously. We need to choose to honor our feelings, our instincts, intuitions, boundaries and limits and know that simply doing this has the power to transform and restore us. We need to trust in our inner guidance as we take these courageous steps toward restoring our health. Kalpana (Rose) M. Kumar M.D., CEO and Medical Director of The Ommani Center for Integrative Medicine, Pewaukee, Wi www.ommanicenter.com Author of Becoming Real: Harnessing the Power of Menopause for Health and Success. 2011, Medial Press

AUGUST 2012 MHL 


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foot pain?

1.

Schedule in your relaxation. I know, it seems strange in a discussion about lowering intensity to mention the word schedule. But the reality is that Pitta people not only live by their schedules, they have a hard time stopping to relax. And relaxation is vital to lowering intensity. Accepting that, the best way to get some down time is to build it in to the schedule, ideally with another person involved so you won’t override the scheduled break!

2.

Practice the art of being. Step off the hamster wheel of doing, especially around multi-tasking. Instead of needing to fill every moment with activity, take one opportunity daily to simply sit. Sit, notice what’s around you, how you’re feeling, and what is in the present moment.

-

3.

Breathe. Take deep breaths throughout the day to let go of the intensity building up inside of you. Spend a couple minutes at the beginning or end of the day to really slow the breath down - inhaling and exhaling for 4 seconds each will kick in your relaxation response. Even busy Pitta people can spare 1-3 minutes for this!

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4.

Slow down. Slow down not only your life and activities but even how you move. Rush, rush, rush projects an energy that gives your body and mind a message of urgency which fires up the stress response in the nervous system. Even if you need to be somewhere, go there with a calm, measured approach and you will feel less intense inside.


5.

Accept what is. You waste time and energy fighting the present moment. This doesn’t mean you need to give up or be stuck in a situation you do not like. Rather accepting what is allows you to move in to the space of awareness and reflection from which you can then make conscious choices about what to do next. Rather than reacting, you can act consciously.

modernhealthandliving.com

6.

Practice this Gratitude Meditation. You can do this anywhere at anytime to quickly shift your energies. Alternatively, it can be practiced regularly as a daily meditation to work through a core pattern or imbalance. Close you eyes and allow the gaze to roll up to the point between the eyebrows at the base of the nose. This is the third eye point and connects you to your inner world through the power of intuition. Inhale through the nose. Exhale completely through the mouth. Inhale deeply and smoothly through the mouth. Exhale completely through the nose. Continue, inhaling the mantra in your mind “Sat” and exhaling the mantra in your mind “Nam”.

7.

Soften your expectations. People with more Pitta tend to be perfectionists and a tad bit critical of themselves and others. When balanced internally, these tendencies become less pronounced. Using your mindset, you can work with making sure expectations are balanced and realistic. And remember, this is just as important to do for yourself otherwise expectations can become frustrating burdens and with less than desirable results.

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Brookfield, WI 53045

8.

Connect with your heart. There are numerous meditations geared towards balancing the heart center to expand compassion, acceptance, and loving gentleness. An easy way to do this is simply place your palms at the center of the chest, close your eyes, breath and send healing light and love to the area.

9.

Along with your daily “to-do list” make a “not-to-do list”. Often the todo list becomes cluttered with too many items that are not realistic to fit into your daily time frame. Having everything on that list, however, creates a certain amount of pressure to get it all done. A solution to keeping your daily list manageable while still keeping track of other projects and tasks is to have two lists. One is a short daily list that should only include your top three - five priorities that can realistically get done in the day. The other items that you want to keep track of could be on a nonpriority master list or your daily do-not-do list. This allows you to park those tasks someplace without needing to focus on them.

10.

Make stress relief a goal. Since Pitta people are goal oriented, leveraging that natural tendency can be effective as long it doesn’t become excessive. Having a goal to meditate daily or get a massage every month is very different than having a goal of attending a hour yoga class every day. Commit to the process, value the stress relief but keep it light and real. To find out more about how Ayurveda uses simple lifestyle adjustments to bring balance to your body, mind and life, contact Jamie Durner of Ayurveda Wellness @ 262-389-5835 to schedule your complimentary 15 minute consultation or find out more information at www.ayurvedawellness.org. ©2012, Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator

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AUGUST 2012 MHL 11


THE BREAST FEEDERS k n a h T

Breastfeeding is one of the most important things that mothers can do for their children, yet it can also be the hardest. With all the recent controversy about breastfeeding, it is important to get back to the basics on understanding the benefits of breastfeeding. Breastfeeding is one of the most important things that mothers can do for their children, yet it can also be the hardest. Unless you have breast fed a baby yourself, it is hard to imagine just how difficult this process can be, especially if mom is a working mom outside the home. The benefits can far exceed the hardships of breastfeeding, but having the public in full support of these mothers can be invaluable in the success of providing the most nutritious substance to their fragile babies. What did mothers do before all the modernization and introduction of formula? They breastfed and took their babies with them almost everywhere for the first few years of life, or however long they continued to breastfeed. Fifty plus years ago, the majority of mothers breastfed their babies and did so discretely in public all the time. I’m not sure what or why there has been such a shift in the perception on breastfeeding, but the health of future generations needs the acceptance to increase dramatically. Breast milk delivers the perfect nutrition to an infant that no other formula can come close to. It can change daily to meet the needs of the growing baby. Allowing a baby the best opportunity to drink breast milk as often and for as long as possible can decrease many risks of future health problems. It should be no surprise that the health of individuals in each generation seems to be decreasing and the risk of auto immune diseases and cancers are sky rocketing. The foundation for health is laid down in the first few years of life and supporting a mother to breast feed during this period can help the health of that child and of children to come. So next time you see a mother breast feeding. Give her a thumbs up, pat on the back, a simple thank you, or something of the like. She is doing the best thing she can do for her child. Breastfeeding is a beautiful thing and should be embraced by all mothers. Angela English, DC Integrative Family Wellness Center 12 MHL AUGUST 2012


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by John F. Barnes, PT Special to PT Today What is fibromyalgia really? What do fibromyalgia, chronic fatigue syndrome, chronic pain, headaches, pelvic/menstrual pain and dysfunction, and PMS have in common? These are simply different labels of a common denominator, unrecognized myofascial restrictions. MYOFASCIAL RELEASE -- “THE MISSING LINK� Myofascial release is a new state of the art therapeutic approach for the relief of pain and headaches and the restoration of motion. Fascia surrounds and infuses every organ, duct, nerve, blood vessel, muscle and bone of the pelvic cavity. Fascia has the propensity to tighten after trauma, inflammatory processes, poor posture or childbirth. The American way of childbirth is extremely unnatural and can be very traumatic to the woman, especially if she has a pelvic torsion and/or fascial restrictions prior to delivery, and most do! Fascia has a tensile strength of over 2,000 pounds per square inch. In other words, fascial restrictions have the potential of exerting enormous pressure on pain-sensitive structures producing pain or malfunction of the delicate pelvic structures. Certainly, not all problems have a fascial origin, but restrictions of the fascia are the cause of many of these problems in a surprisingly high percentage of cases, especially when all the tests turn out negative and medication only helps temporarily or surgery did not change the situation. Myofascial release is utilized for the treatment of menstrual pain and/or dysfunction, back and pelvic pain, endometriosis and other inflammatory disorders. It can treat the unpleasant and/or painful symptoms of pregnancy and childbirth, recurrent bladder pain and infection, painful intercourse, sexual dysfunction, elimination problems, coccygeal pain, . painful episiotomy scars and the list goes on. These problems can in many cases be substantially alleviated or eliminated by myofascial release, nontraumatically and gently. Inflammatory processes, such as endometriosis, can cause the fascial layers to adhere to adjoining tissue creating pain and symptoms. Many times the fascial tissues will adhere around the bladder and the urethral areas creating the environment for infection, since fascial restrictions impede proper elimination of toxins and waste products from the tissues. If the fascia tightens around the bladder it can limit the bladder’s potential to enlarge sufficiently, creating the need to urinate frequently or painfully. When a woman coughs, sneezes or laughs, urine will tend to seep out since there is no give to the bladder. Scars from abdominal/pelvic surgery, trauma or episiotomy scars can also create havoc in the pelvic area, causing menstrual dysfunction, pelvic pain, painful intercourse, constipation, diarrhea, and/or hemorrhoids. Recent statistics have shown that hysterectomies are performed on the average every 45 seconds in the United States and it has been determined that over half a million of these procedures a year are deemed unnecessary. Another common problem we encounter is coccygeal disorders from trauma, pelvic torsion and childbirth. A malaligned coccyx can cause a multitude of problems in the pelvic area, including some of those just mentioned, as well as back and neck pain, and/or headaches due to the influence of the dural tube. When the coccyx moves closer to the pubic symphysis, the musculoaponeurotic fibers from the pubis to the coccyx become so slack that they lose their tonus. If the origin and insertion of a muscle move closer together, a great portion of the muscle’s power is lost. Typical symptoms of a sacrococcygeal lesion in a female subject are the inability to sit for long periods of time, declining quality of sexual relationships and cystitis ... the coccyx can lead to a general decrease in the motility of the entire body, and it should be checked in people who are devitalized or suffering from general depression.* Myofascial release has helped many women with menstrual and PMS symptoms. Just picture the fascia tightening like a powerful three-dimensional net around the pelvic structures. Then as the woman begins to bloat as her menstrual cycle begins, the combination of fascial tightness and increasing internal pressure begins to exert heavy pressure on nerves, blood vessels, etc., and the cramps begin, the back tightens and all the other unpleasant effects are a reaction to the abnormal internal pressure. The non-traumatic, gentle nature of myofascial release is reassuring in that the patient need not worry, since these effective procedures will not worsen the patient’s symptoms or cause harm. Myofascial release can free the structures producing pain and can also relieve the emotional pain associated with past unpleasant events or traumas. The painful memories or emotions from beatings, rapes, molestation, or miscarriages seem to be stored in the body’s memory.* Myofascial release is not meant to replace the important techniques and approaches that you currently utilize, but acts as a very important added dimension for increasing your effectiveness and permanency of results in relieving pain and restoring function and the quantity and quality of motion. For more information contact Specialized Therapy Services 414-778-1341.

Trinity

Integrative Family Medicine

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Genevie L. Kocourek, M.D. Board Certified - Family Medicine

In New Berlin at the New Berlin Family Practice Clinic 15350 W. National Ave., Suite 212 262.782.9541

In Pewaukee at The Ommani Center 1166 Quail Court, Suite 210 262.695.5311

www.trinityintegrativefamilymedicine.com AUGUST 2012 MHL 13


LaceWing Gardening & Consulting Services Home based in NW Milwaukee

ACUPUNCTURE THE PROBEM HEALER

Garden Consultation Instruction Design Wildflowers & Woodland Gardens Organic Lawn Care Landscape Maintenance Environmentally sustainable landscapes practice in all area/havitats. Creating Habitat gardens that attract humming-birds,butterflies and pollinators Including ponds, prairies and rain gardens.

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414.793.3652 Winter Services

Landscape Design Thinning & Renewal Pruning Garden Talks to Groups on Various Organic Garden Topics & Lifestyle.

Creating Habitats for over 15 years

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Acupuncture is at the forefront of Oriental Medicine in the United States. It combines with herbal medicines as the treatments most often prescribed by Oriental Medical Doctors. There are other items used to help persons suffering from a variety of aliments but it is the acupuncture and herbs that are the most effective. You might have noticed in the ads from Oriental Medicine Doctors there is a list of some of the many problems that they can help to resolve. The lists of ailments at times are numerous and do not seem to have any connection with each other. This is quite unlike Western Medicine where there are specialists for many diseases and treatments. Why is it possible that an Oriental Medical Doctor can work on so many different diseases and physical problems? In this article I will deal solely with acupuncture as the main source of healing. Herbs are used to supplement the acupuncture treatments along with other modalities as warranted by the doctor. As Americans we tend to measure the world around us based on our education and experience. If we are not familiar with something we have a tendency to avoid dealing with it. A perfect example with this problem is the lack of computer skills in our senior citizens. It is easier to avoid the problem than to deal with learning the “new” way the world is communicating. This type of thinking has limited the acceptance of alternative ways of healing; much to the detriment of many individuals. “One size fits all” is not the best way to view medicine. If one type of medicine cannot fix your problem, it does not mean that there is not something else out there to help you. You will need to be more open minded and look for alternatives to your problems. Oriental Medicine has been continuously practiced in the Orient for more than 3,000 years and is still a very effective medicine. In China the co-operation between Western and Oriental Medicine is evident by the two medicines being practiced side by side in the hospitals. The doctors are considered equal in importance and skill and often work together to help patients. That is why many of us consider Oriental Medicine to be a “Complementary” medicine and not the so often used phrase of “Alternative” medicine. In our clinic we are happy to work with the primary physician to help in patient treatments. One of the big advantages in Oriental Medicine is the wide variety of problems that an Oriental Medicine doctor can help with. In Oriental Medicine there are no named diseases; simply symptoms of the disease or illness. It is the symptoms that are treated and not a specific disease and this enables an OM doctor to assist with so many different and diverse problems. A good example is pain. It is well known that acupuncture is a great pain reliever. Thus, we treat pain from physical injuries, cancer treatments and such diverse illnesses as IBS and Diverticulitis. While the treatments can vary it is the pain that we are treating. Thus, we can help with a variety of problems without treating a specific disease. If you or someone you are close to is having trouble, and, the regular medical treatments do not seem to help, consider going to an acupuncturist to complement the current treatments. This “old” medicine may be just the answer you are looking for. Dr. William F. Hughes, Jr. PhD Dipl. Ac. Acupuncture Clinic of Wauwatosa, Inc. 11611 W. North Avenue Wauwatosa, WI 53226 Ph: 414-607-0900 www.wauwatosaacupuncture.com


How To Do A

Skin Self-Exam The best time to do this exam is after a shower or bath. You should check your skin in a room with plenty of light. You should use a full-length mirror and a hand-held mirror. It’s best to begin by learning where your birthmarks, moles, and other marks are and their usual look and feel. Check for anything new: • New mole (that looks different from your other moles) • New red or darker color flaky patch that may be a little raised • New flesh-colored firm bump • Change in the size, shape, color, or feel of a mole • Sore that does not heal Check yourself from head to toe. Don’t forget to check your back, scalp, genital area, and between your buttocks. • Look at your face, neck, ears, and scalp. You may want to use a comb or a blow dryer to move your hair so that you can see better. You also may want to have a relative or friend check through your hair. It may be hard to check your scalp by yourself. • Look at the front and back of your body in the mirror. Then, raise your arms and look at your left and right sides. • Bend your elbows. Look carefully at your fingernails, palms, forearms (including the undersides), and upper arms. • Examine the back, front, and sides of your legs. Also look around your genital area and between your buttocks. • Sit and closely examine your feet, including your toenails, your soles, and the spaces between your toes. By checking your skin regularly, you will learn what is normal for you. It may be helpful to record the dates of your skin exams and to write notes about the way your skin looks. If your doctor has taken photos of your skin, you can compare your skin to the photos to help check for changes. If you find anything unusual, see your doctor. For more information visit http://www.cancer.gov/

AUGUST 2012 MHL 15


Breathing . . . It’s a good thing. Allergies • Asthma • Sinus Disease • Obstructive Lung Disease

We are the Experts at keeping you breathing. Board Certified in Pediatric and Adult Allergy and Immunology “Top Doc” in Milwaukee Magazine 1996, 2000, 2004 & 2008

Steven H. Cohen, M.D. 11121 W. Oklahoma Avenue • West Allis • www.allergicdiseases.com

414 - 545 - 1111

Acupuncture

TO EASE THE PAIN OF ARTHRITIS

Acupuncture can be helpful in treating the pain, swelling and stiffness of arthritis. In Chinese medicine, arthritis is categorized under the term “painful obstruction syndrome’. It occurs when the circulation of energy (Qi) and blood through the acupuncture channels is “obstructed” by an invasion of wind, cold, heat or damp. In the United States we consider ourselves vulnerable to the outside elements such as wind and cold when we think of being exposed to a draft, or “catching a cold”. This results in an upper respiratory infection or an acute viral infection such as the flu. This is also true in the Chinese tradition. In addition, it is believed that cold, wind, heat and damp can invade the acupuncture channels and obstruct the flow of Qi and blood. There are different symptoms when various elements are involved. In Chinese medicine, there are four principal types of obstructions: 1. Wind blockage: pain in the joints is widespread and moves from one area of the body to another. 2. Damp blockage: pain or soreness is localized, does not move, and there is a feeling of heaviness and numbness of the limbs. Discomfort is aggravated by damp weather. 3. Cold blockage: severe pain which becomes better when the area is warm, and more painful with cold. 4. Heat blockage: area is hot, red and swollen; there is limitation of movement and severe pain. In many cases there is a combination of different types of blockage. The treatment of any of these blockages is directed towards opening the acupuncture channels to spread Qi and blood, expelling the factors (wind, cold, damp, heat) that have invaded the channels, and eliminating the resulting local “obstruction” in the channels. This is done with acupuncture, and in some cases, Chinese herbal therapy. The result is relief or lessening of the symptoms. Recent studies have verified that acupuncture significantly reduces pain and improves mobility in cases of arthritis. For more information or to schedule an appointment for treatment, please contact the Jensen Health and Energy Center at (262) 782-1616. 500 Elm Grove Road, Suite 325 16 MHL AUGUST 2012


AUGUST 2012 MHL 17

Children’s Health and Living


Local Mds Urge Parents To Add Eye Exams To “Back-to-school” Checklist

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Parents do everything they can to give their children the best possible start for school, including providing the right supplies, nutrition and encouragement. But are they forgetting to focus on another key factor to a child’s educational and social development? “According to the American Academy of Ophthalmology, one in 20 preschoolers and five in 20 school-aged children have eye problems,” says Dr. Mark Freedman, a local ophthalmologist who has won awards for his expertise in pediatrics. Freedman delivers more alarming news, “Some of these problems could lead to permanent vision loss if left untreated, yet nearly 80 percent of preschoolers aren’t screened. And, for older children, annual physicals and school screenings may catch the need for glasses, but they aren’t usually equipped to detect vision-threatening problems of the retina, optic nerve and eye muscles.” Problems that can be detected Daniel Paskowitz, a local ophthalmologist with credentials from Harvard and the Wilmer Eye Institute at Johns Hopkins, recommends, “All children should have a professional eye exam before age five and then periodically throughout their school years to detect and treat such problems as amblyopia and strabismus (“lazy” and “crossed” eyes), near- and farsightedness (difficulty seeing far away or up close), ptosis (drooping of the upper lid that blocks vision), and congenital or inherited disorders (like cataracts or glaucoma).” Early detection can be crucial. For example, amblyopia is a serious disorder in which the brain “shuts off” images from a weaker or misaligned eye. The problem is often corrected by temporarily patching the stronger eye. If not treated by age 8 or 9, however, the condition can become permanent. “Most children have healthy eyes,” Dr. Brett Rhode, Head of Ophthalmology at Aurora Sinai Medical Center, reassures parents. “Some children, however, have vision difficulties that go undetected due to the child’s coping skills—or lack of knowledge that the world could look any differently. These children usually get by until some point in school when frustration, poor grades, or negative attitudes may signal their inability to see words on a page, blackboard or computer screen. A thorough eye exam may save both their sight and self-image.” “Parents are often surprised to learn that we can test a child’s eyes even before they are able to give a verbal response,” notes Dr. Robert Sucher, co-founder of Eye Care Specialists, one of the leading ophthalmology practices in the state. “After dilating their pupil, we can see into the back of the eye to check for problems and can hold lenses of varying power over the front of the eye to determine if an eyeglass prescription is necessary.” Dr. David Scheidt, past president of the Milwaukee Optometric Society and


frequent lecturer to school and professional groups, reminds parents that, “If your child is diagnosed as needing glasses, remember to be sensitive to his or her feelings. This can be a traumatic experience. Peer pressure, your child’s age, and your approach will affect his or her attitude toward wearing glasses. Depending on your budget and your child’s prescription and maturity level for following safe cleaning and wearing instructions, contact lenses may be an option.” In addition to following up on your child’s ability to see clearly, it is just as vital to take precautions to prevent sightthreatening accidents. Proper vision care also means learning safety precautions “Young children should be taught the proper way to use and carry pencils, combs, scissors, and other sharp objects,” warns Dr. Norman Cohen, an eye surgeon with more than 37 years of experience in treating eye injuries and diseases. “Point out potential hazards in everyday life, like long fingernails, the burst of steam when opening a bag of microwave popcorn, and soda bottle caps that can fly off at speeds of up to 350 mph. And, never, ever let a child play with fireworks or projectile-like toys. . . . It only takes one accident for your child to lose their eyesight for a lifetime,” Cohen cautions. Older students are more likely to be involved in classes that could threaten vision. “Stress the importance of following safety instructions during chemistry, woodshop and metalworking. Regular glasses or contact lenses cannot protect against flying chips or fragments, sparks, fumes, or splashes of toxic fluids,” says Sucher. Your child should always read tool and chemical instructions, wear safety glasses or goggles when indicated, and be familiar with methods of treating injuries, like patching or flushing the eye out with water, and seeking emergency care. Keep your child’s eye safety in mind outside of the classroom as well. “More than 33,000 sports and recreation-related eye injuries happen to children under age 16 each year,” advises local ophthalmologist and father of two small children Dr. Daniel Ferguson. “What’s really unfortunate is that 90 percent of these injuries could have been avoided if the parent had ensured that their child was wearing polycarbonate protective eyewear.” This is especially important for parents of boys who engage in Nerf, paintball and Airsoft BB gun activities. Ferguson concludes by saying, “Take time to talk to your child about the importance of eye exams and eye safety—you may be saving his or her vision for a lifetime.” The doctors quoted in this article provide medical, surgical and laser services to more than 121,000 area residents at Eye Care Specialists’ offices in West Allis, Wauwatosa, and downtown Milwaukee. They have received special recognition for their pediatric care skills, and are listed in Milwaukee Magazine’s “Top Doctors.” Feel free to call their Community Education Hotline at 414-321-7035 for a free brochure about any of the eye conditions mentioned in this article, or to schedule a thorough eye examination for any age member of the family.

Can you see as well as me?

Most of us are born with near-perfect vision. But, that sometimes changes with disease or age. As state leaders in eye care, we help countless people each week to see like a kid again with Comprehensive Eye Exams; Diagnostic Laser Scans; and State-of-the-Art Cataract, Glaucoma, Diabetes, Macular Degeneration, Pediatric, & Laser Vision Correction Care. And, we’re affordable—accepting Medicare and most insurances. Call today and see for yourself why we are:

Trusted by more than 121,000 doctors & patients “Top Doctors”— Milwaukee Magazine Contact 414-321-7035 or www.eyecarespecialists.net for free brochures on any eye concern Norman Cohen, MD Robert Sucher, MD Mark Freedman, MD Brett Rhode, MD Daniel Ferguson, MD Daniel Paskowitz, MD David Scheidt, OD

EYE CARE

SPECIALISTS T

West Allis

10150 W. National Av. 414-321-7520

Wauwatosa

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Milwaukee

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AUGUST 2012 MHL 19


A PARENT’S GUIDE TO

Kids Vaccines

Vaccines have contributed to a significant reduction in many childhood diseases, such as diphtheria, polio, measles, and whooping cough. It is now rare for American children to experience the devastating effects of these illnesses. Infant deaths due to childhood diseases have nearly disappeared in the United States and other countries with high vaccination coverage. But the germs that cause vaccine-preventable diseases and death still exist, and can be passed on to people who are not protected by vaccines. Ensuring the safety and effectiveness of vaccines is one of the Food and Drug Administration’s top priorities. Vaccines are developed in accordance with the highest safety standards; they must be safe to give to as many people as possible. Like any medicine, vaccination has benefits and risks, and no vaccine is 100% effective in preventing disease. Most side effects of vaccines are usually minor and short-lived. A child may feel soreness at the injection site or experience a low-grade fever. Serious vaccine reactions are extremely rare, but they can happen. For example, signs of severe allergic reaction can include swelling, itching, weakness, dizziness, and difficulty breathing.

“But parents should also know that the risk of being harmed by a vaccine is much smaller than the risk of serious illness that comes with infectious diseases,” says Norman Baylor, Ph.D., Director of the Office of Vaccine Research

and Review in FDA’s Center for Biologics Evaluation and Research (CBER). “Vaccination is an important step to get children off to a healthy start.” Vaccines may contain live, attenuated (but weakened) or killed (inactivated) forms of disease-causing bacteria or viruses, or components of these microorganisms. They trigger a response by the body’s immune system when injected or given by mouth. Vaccines stimulate the body to make antibodies—proteins that specifically recognize and target the disease-causing bacteria and viruses, and help eliminate them from the body. CBER is the part of FDA that regulates vaccines in the United States. CBER works with other agencies to study and monitor vaccine safety and effectiveness. Steps to Take When You Vaccinate Review the vaccine information sheets. These sheets explain to vaccine recipients, their parents, or their legal representatives both the benefits and risks of a vaccine. Health practitioners are required by law to provide them.Talk to your doctor about the benefits and risks of vaccines. Learn the facts about the benefits and risks, along with the potential consequences of not vaccinating against certain diseases. Some parents are surprised to learn that children can die of measles, chicken pox, and other vaccine-preventable diseases. Tell your doctor about bad reactions. Before your child receives a vaccine, tell your doctor if you, your child, or a sibling has ever had a bad reaction to a vaccine. If your child or a sibling has had an allergic reaction or other severe reaction to a dose of vaccine, talk with your health care provider about whether that vaccine should be taken again.Ask about conditions under which your child should not be vaccinated. This might include being sick or having a history of certain allergic or other adverse reactions to previous vaccinations or their components. For example, eggs are used to grow influenza (flu) vaccines, so a child who is allergic to eggs should not get a flu vaccine. Report adverse reactions. Adverse reactions and other problems related to vaccines should be reported to the Vaccine Adverse Event Reporting System, which is maintained by FDA and the Centers for Disease Control and Prevention. For a copy of the vaccine reporting form, call 1-800-822-7967, or report online to www.vaers. hhs.gov 20 MHL AUGUST 2012


White Hot Buddah, Bench, Rug....White is the color for the endless summer look. Pair with warm woods and a brown paint color keeps an entry from looking cold to inviting.

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samsung galaxy S III

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Vipre Antivirus

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ANDALUCIA 50-INCH nuLOOM MODERN WHITE LEATHER At nuLOOM we believe that floor coverings and BENCH art should not be mutually exclusive. Founded Luxurious modern white leather featuring a light Italian embossing covers this Andalucía wooden bench complimented with simple yet stylish round chromed steel legs.

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with a desire to push boundaries and break the rules of what is expected from an area rug, nuLOOM was created to fill the void between brilliant design and affordability. nuLOOM’s creations infuse our expertise in producing high quality floor coverings with our passion for nature’s wonders and art. Our designs encapsulate the organic beauty of the earth with the fresh and modern palette of today’s fash-

Keep it cool with a pair of these white retro chairs ...add colorful modern art to make any seating area a show piece.

We all need it, but which one to choose. Antivirus software can be tricky, sometimes seeming to do more harm than good. Vipre Antivirus software does a good job of being effective without being invasive. It is inexpensive (39.95/ year) and easy to use. It has a quick scan to catch viruses where they are commonly hidden and a deep scan to do the whole drive. An easy interface to navigate.

ion forward shopper. Innovative animal prints and color combinations in nuLOOM’s Earth collection, bold lines and bright tones represented in the Metro collection, and the subtle elegance of the Flur collection are just some of nuLOOM’s inspirational home decor pieces. Please visit us at www.nuloom.com and follow

Netgear NeoTv

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The Netgear NeoTV is a good media streamer that provides a generous and diverse collection of preprogrammed content channels. It works great with an Ethernet or Wi-Fi connection for resolutions up to 1080p. The optional smartphone app is a nice touch, too.

It’s big. It’s sleek. It’s thin. A lot to like with this phone. From a purely aesthetic point of view, it is just fun to hold and look at. The new Samsung Galaxy S III is the hottest new phone on the market. The screen is a whopping 4.8”, but because of its ultra thin body it fits well in the pocket. Not only is the screen large, but it displays an impressive, vibrant image that is noticeably better than older phones. The 1.4 ghz quad core processor is up to most challenges and makes the phone fly through most tasks. Battery life is impressive even when doing a lot of processor heavy operations including working on the internet. The operating system is ice cream sandwich which is what most current phones use and is very flexible regarding apps and other functions. Although it has voice recognition capabilities, some kinks need to be worked out before these meet the standards of this world class phone. The phone comes in Pebble Blue and Marble White and is surprisingly light weight considering the size. Give this phone a look for its function, style and speed. It rivals any phone on the market today.

Netgear

WNDA4100

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This adapter allows you to take an older device and upgrade to wirelessN speed. Fits into USB adapter.

us on our journey.

RETRO-CLASSIC WHITE ACCENT CHAIRS Bring a retro look to your living space with these classic white accent chairs. The set of two chairs feature a ergonomicallyshaped seat for your comfort.

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AUGUST 2012 MHL 21


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Senior Healthy And Living


Fatigue

MORE THAN BEING TIRED

“You better get up soon,” Dan called to his wife, Liang. “The grandchildren will be here in an hour for lunch.” “I don’t know what’s wrong with me,” Liang said. “I feel so tired. I’m not even sure I can get out of bed. I just don’t seem to have any energy—not even for my family.” Everyone feels tired now and then. Sometimes, like Liang, you may just want to stay in bed. But, after a good night’s sleep, most people feel refreshed and ready to face a new day. If you continue to feel tired for weeks, it’s time to see your doctor. He or she may be able to help you find out what’s causing your fatigue and may even suggest you become more active. Some Illnesses Cause FatigueFeeling fatigued can be like an alarm going off in your body. It may be the first sign that something is wrong. But, fatigue itself is not a disease. For example, many older people live with rheumatoid arthritis, a painful condition that affects the joints, usually in hands or feet. In addition to their pain, people with rheumatoid arthritis often complain of other symptoms such as fatigue. Or, people with cancer may feel fatigued from the disease or treatments, or both. They may be dealing with pain and nausea as well. These are just two examples of situations where talking to your healthcare provider about feeling fatigue may lead to helpful solutions—for instance, adding mild exercises to your daily routine. Many medical problems and treatments can add to fatigue. These include: •Taking certain medications, such as antidepressants, antihistamines, and medicines for nausea and pain •Having medical treatments, like chemotherapy and radiation •Recovering from major surgery QUALITY...INNOVATION...EXPERIENCE... What Role Do Emotions Play? Are you fearful about the future? Do you FOR MORE THAN 40 YEARS, NPS HAS BEEN DEDICATED TO PROVIDING THE HIGHEST worry about your health and who will take QUALITY PRESCRIPTION FOOTWEAR FOR YOU AND YOUR PATIENTS. care of you? Are you afraid you are no longer needed? Emotional worries like these can take a toll on your energy. Fatigue can Chronic Disease—Diabetes Chronic Disease—Arthritis ERVICES NCLUDE be linked to many emotions, including: Congenital Conditions Muscular Sclerosis •Anxiety Cerebral Palsey Sports Injuries OMFORT HOE •Depression Rehabilitation Overuse •Grief from loss of family, friends, or THLETIC OOTWEAR Work Injury Stroke home of many years OOT RTHOTICS Trauma Aging •Stress from financial or personal problems RACES •Feeling that you no longer have control over your life Exercise or other physical activity may help relieve emotional problems such as anxiety and stress. Personal HabitsSome people have lifestyle habits that rob them of energy. Here are some things that may be a drag on you: •Staying up too late. A good night’s NATIONAL PEDORTHIC SERVICES, INC. sleep is important to feeling refreshed and MILWAUKEE AREA - 2745 W. LAYTON AVE. STE. 103, MILWAUKEE WI 53221 TEL: (414)282-8888 energetic. Try going to bed and waking up at the same time every day. BROOKFIELD - 2475 N. 124TH STREET, BROOKFIELD WI 53005 TEL: (262)754-2440 MADISON - 1825 S. PARK STREET, MADISON WI 53713 TEL: (608)225-3500 FATIGUE>>page 37 FOND DU LAC - 885 WESTERN AVE, FOND DU LAC WI 54935 TEL: (920)907-1060

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What is mild forgetfulness? It is true that some of us get more forgetful as we age. It may take longer to learn new things, remember certain words, or find our glasses. These changes are often signs of mild forgetfulness, not serious memory problems. See your doctor if you’re worried about your forgetfulness. Tell him or her about your concerns. Be sure to make a follow-up appointment to check your memory in the next 6 months to a year. If you think you might forget, ask a family member, friend, or the doctor’s office to remind you. What can I do about mild forgetfulness? You can do many things to help keep your memory sharp and stay alert. Look at the list below for some helpful ideas. HERE ARE SOME WAYS TO HELP YOUR MEMORY: • Learn a new skill. • Volunteer in your community, at a school, or at your place of worship. • Spend time with friends and family. • Use memory tools such as big calendars, to-do lists, and notes to yourself. • Put your wallet or purse, keys, and glasses in the same place each day. • Get lots of rest. • Exercise and eat well. • Don’t drink a lot of alcohol. • Get help if you feel depressed for weeks at a time. What is a serious memory problem? Serious memory problems make it hard to do everyday things. For example, you may find it hard to drive, shop, or even talk with a friend.

SIGNS OF SERIOUS MEMORY PROBLEMS MAY INCLUDE:

• Asking the same questions over and over again • Getting lost in places you know well • Not being able to follow directions • Becoming more confused about time, people, and places • Not taking care of yourself—eating poorly, not bathing, or being unsafe

Differences between

MILD FORGETFULNESS AND MORE SERIOUS MEMORY PROBLEMS

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What can I do about serious memory problems? See your doctor if you are having any of the problems listed above. It’s important to find out what might be causing a serious memory problem. Once you know the cause, you can get the right treatment.

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WHAT INFORMATION CAN I GET ABOUT NURSING HOMES? The nursing homes that are shown on Nursing Home Compare provide a level of care called “skilled” care. Skilled care is care given when you need skilled nursing or rehabilitation staff to manage, observe, or evaluate your care. Examples of skilled care include intravenous (IV) injections and physical therapy. Nursing Home Compare includes information on the following: Five-Star Quality Ratings of overall and individual star performance on health inspection surveys, quality measures, and hours of care provided per resident by staff performing nursing care tasks. Health inspection results and complaints give detailed and summary information about deficiencies found during the 3 most recent state inspections and recent com-

plaint investigations. Nursing home staffing information about the number of registered nurses, licensed practical or vocational nurses, physical therapists and nursing assistants in each nursing home. A set of quality measures that describe the quality of care in nursing homes including percent of residents with pressure sore, percent of residents with urinary incontinence and more. Penalties and enforcement actions against a nursing home. Note: Information on Nursing Home Compare isn’t an endorsement or advertisement for any nursing home. You may want to use a variety of resources when choosing a nursing home. Don’t rely only on the nursing home’s star rating to make a final decision. Visit the nursing homes you’re considering, if possible, or have someone visit for you. N Review the Guide to Choosing a Nursing Home and take a copy of the Nursing Home Checklist when you visit. WHAT ARE THE FIVE-STAR QUALITY RATINGS? Five-Star Quality Rating This rating system is based on continued efforts as a result of the Omnibus Reconciliation Act of 1987 (OBRA ‘87), a nursing home reform law, and more recent quality improvement campaigns such as the Advancing Excellence in America’s Nursing Homes, a coalition of consumers, health care providers, and nursing home professionals. Nursing home ratings come from: Health Inspections Staffing Quality Measures A star rating is provided for each of these three sources, in case some areas are more important to you than others. Then, these three ratings are combined to calculate an overall rating. Why is this important? Nursing homes vary in the quality of care and services they provide to their resiFIVE>>page 27

    



           *For more informaon on Medicare’s rang system go to www.medicare.gov/NHCompare

AUGUST 2012 MHL 25


Hyperthermia

TOO HOT FOR YOUR HEALTH

Hot summer weather can pose special health risks to older adults. The National Institute on Aging (NIA), part of the National Institutes of Health, has some advice for helping older people avoid heat-related illnesses, known as hyperthermia. Hyperthermia is an abnormally high body temperature caused by a failure of the heat-regulating mechanisms of the body to deal with the heat coming from the environment. Heat fatigue, heat syncope (sudden dizziness after prolonged exposure to the heat), heat cramps, heat exhaustion and heat stroke are commonly known forms of hyperthermia. Risk for these conditions can increase with the combination of outside temperature, general health and individual lifestyle.

NIH provides heat-related illness advice for older people

Lifestyle factors can include not drinking enough fluids, living in housing without air conditioning, lack of mobility and access to transportation, overdressing, visiting overcrowded places and not understanding how to respond to hot weather conditions. Older people, particularly those with chronic medical conditions, should stay indoors on hot and humid days, especially when an air pollution alert is in effect. People without air conditioners should go to places that do have air conditioning, such as senior centers, shopping malls, movie theaters and libraries. Cooling centers, which may be set up by local public health agencies, religious groups and social service organizations in many communities, are another option.

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HEALTH-RELATED FACTORS, SOME ESPECIALLY COMMON AMONG OLDER PEOPLE, THAT MAY INCREASE RISK OF HYPERTHERMIA INCLUDE: ■ Being dehydrated. ■ Age-related changes to the skin such as impaired blood circulation and inef ficient sweat glands. ■ Heart, lung and kidney diseases, as well as any illness that causes general weak ness or fever. ■ High blood pressure or other conditions that require changes in diet. For ex ample, people on salt-restricted diets may be at increased risk. However, salt pills should not be used without first consulting a doctor. ■ Reduced sweating, caused by medications such as diuretics, sedatives, tranquil izers and certain heart and blood pressure drugs. ■ Taking several drugs for various conditions. It is important, however, to con tinue to take prescribed medication and discuss possible problems with a physi cian. ■ Being substantially overweight or underweight. ■ Drinking alcoholic beverages. Heat stroke is a life-threatening form of hyperthermia. It occurs when the body is overwhelmed by heat and unable to control its temperature. Heat stroke occurs when someone’s body temperature increases significantly (generally above 104 degrees Fahrenheit) and has symptoms such as mental status changes (like confusion or combativeness), strong rapid pulse, lack of sweating, dry flushed skin, faintness, staggering, or coma. Seek immediate emergency medical attention for a person with any of these symptoms, especially an older adult. IF YOU SUSPECT THAT SOMEONE IS SUFFERING FROM A HEAT-RELATED ILLNESS: ■ Get the person out of the heat and into a shady, air-conditioned or other cool place. Urge them to lie down. ■ If you suspect heat stroke, call 911. ■ Encourage the individual to shower, bathe or sponge off with cool water. ■ Apply a cold, wet cloth to the wrists, neck, armpits, and/or groin. These are places where blood passes close to the surface of the skin, and the cold cloths can help cool the blood. ■ If the person can swallow safely, offer fluids such as water, fruit and vegetable juices, but avoid alcohol and caffeine.

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The Low Income Home Energy Assistance Program (LIHEAP) within the Administration for Children and Families in the U.S. Department of Health and Human Services helps eligible households pay for home cooling and heating costs. People interested in applying for assistance should contact their local or state LIHEAP agency. For a free copy of the NIA’s AgePage on hyperthermia in English or in Spanish, contact the NIA Information Center at 1-800-222-2225 or go to www.nia.nih. gov/health/publication/hyperthermia-too-hot-yourhealth or www.nia.nih.gov/espanol/publicaciones/hipertermia (Spanish).

We can give you 6 There’s nothing more important than family. So isn’t it time to stop struggling with your hearing and start enjoying restaurants, phone calls and simple conversations again? Aren’t you – and your family – worth it? Millions are benefiting from Beltone’s advanced digital technology: • Wireless systems stream clear sound directly from your phone or TV to your hearing aids.

FIVE<<page 25 dents. Reviewing health inspection results, staffing data, and quality measure data are three important ways to measure nursing home quality. This information gives you a “snap shot” of the care individual nursing homes give. Use the Five-Star together with other information The Five Star Quality Rating System is not a substitute for visiting the nursing home. This system can give you important information, help you compare nursing homes by topics you consider most important, and help you think of questions to ask when you visit the nursing home. Use the Five-Star ratings together with other sources of information. For local information contact Alexian Village at 414-355-9300.

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AUGUST 2012 MHL 27


Questions & Answers

ABOUT MEDICARE AND RETIREMENT Medicare Question: Will my eligibility for the Extra Help with Medicare prescription drug plan costs be reviewed and, if so, how often? Answer: If you get the Extra Help, Social Security may contact you to review your status. This reassessment will ensure you remain eligible for Extra Help and you are receiving all the benefits you deserve. Annually, usually at the end of August, we may send you a form to complete: “Social Security Administration Review of Your Eligibility for Extra Help.” You will have 30 days to complete and return this form. Any necessary adjustments to the Extra Help will be effective in January of the following year. For example, if we send you a review form in August 2012 and you return the form within 30 days, any necessary adjustment to your Extra Help will be effective in January 2013. final 1/2 pg bridgeway healthwise ad_Layout 1 3/23/12 11:18 AM Page 1

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Retirement Question: My neighbor, who is retired, told me that the income he receives from his parttime job at the local nursery gives him an increase in his Social Security benefits. Is that right? Answer: Retirees who return to work after they start receiving benefits may be able to receive a higher benefit based on those earnings. This is because Social Security automatically re-computes the retirement benefit after crediting the additional earnings to the individual’s earnings record. Learn more by reading the publication, How Work Affects Your Benefits, at www.socialsecurity.gov/pubs/10069.html. Question: I plan to retire soon. When are Social Security benefits paid? Answer: Social Security benefits are paid each month. Generally, new retirees receive their benefits on either the second, third, or fourth Wednesday of each month, depending on the day in the month the retiree was born. If you receive benefits as a spouse, your benefit payment date will be determined by your spouse’s birth date. HERE’S A CHART SHOWING HOW YOUR MONTHLY PAYMENT DATE IS DETERMINED:

Day of the Month You Were Born 1st-10th 11th-20th 21st-31st

Social Security Benefits Paid On Second Wednesday Third Wednesday Fourth Wednesday

For a calendar showing actual payment dates for 2012, see the Schedule of Social Security Benefit Payments at www.socialsecurity.gov/pubs/calendar.htm.

AUGUST 2012 MHL 29


Positive Attitudes FOR HEALTHY LIVING

or $30 for a ticket package, which includes bus ride from VMP to Potawatomi and back, plus a light lunch prior to 1pm show. All tickets include $25 in Rewards Play from Potawatomi Bingo Casino. Proceeds benefit VMP Foundation’s Active Seniors Fund (to support and promote active senior lifestyles).

30 MHL AUGUST 2012

By Kate Schmidtkunz RN, BSN Positive attitudes and a healthy outlook on life are vital to our physical, emotional and social well-being. Understanding our attitudes are important because it affects who we are and how we respond to life’s’ situations. A positive attitude helps you meet and accept the challenges of life. The opportunity for growth and a better understanding of ourselves is possible with the right attitude. Healthy self esteem includes developing our strengths and overcoming weaknesses, striving to do our best, and setting realistic goals. Finding satisfaction in life, establishing and maintaining strong, healthy relationships and having self confidence allows us to meet the challenges of the day. Remaining positive and healthy involves living a healthy lifestyle which includes, regular activity and exercise, eating a well balanced diet, getting plenty of rest and using prescription medications as intended and instructed. A positive attitude and a healthy outlook can be developed and maintained with time and effort. Considering moving into a retirement facility? Besides the convenience of community living, your health may improve. Much has been written about the effect of a positive attitude to one’s general well-being. There are many reasons to be positive in a retirement community. Retirement communities foster an environment that allows seniors to be socially engaged and active which promotes health and wellness in mind, body and spirit. A resident of an independent retirement community shared the positive benefits he experienced: “When I moved to a retirement community I was not walking well and was unable to do laundry and lots of similar things due to a small stroke. Three and a half years later my doctors have told me I am doing very well. I contribute my great health to several things. First, I now enjoy meals not only because the food is so good, but also because the dining room is a cheerful place to be and the wait staff makes it a pleasure to come down to meals. I also eat with interesting and welcoming people. Second, I am never bored. There are a great number of presentations, both informational and entertaining. I enjoy going to outings, theatre and restaurants.” What this resident experienced are a couple of the benefits of a retirement community. The benefit of a well balanced diet. Menus in retirement typically are low sodium, low fat and the offerings are rich in fiber, fresh fruits and vegetables and whole grains. The benefits of intellectual stimulation and socialization impacted this resident’s life. Attending lectures and the performing arts, visiting with a diverse group of peers keep the mind sharp. Retirement communities provide a positive, healthy environment. Most communities offer exercise classes or a fitness center. Regular exercise for seniors increases joint flexibility, muscle strength, endurance and coordination to prevent falls and increase balance. Some retirement communities are integrated in a continuum of care, including rehabilitation, skilled nursing, assisted living and home health. Enjoy your life of health and happiness. For more information on the healthy benefits of community living please call Kate Schmidtkunz RN BSN, Wellness Coordinator at San Camillo. 414/259-4680


So golfers should be among those retirees (and near retirees) to recognize the value of technology in other aspects of life, such as Social Security’s online services.

MAKE SOCIAL SECURITY ONLINE SERVICES

‘Par For The Course’ For many retirees (and near retirees), there is nothing that they look forward to as much as a day on the golf course. The game recently has been made more pleasurable by the use of computers and GPS technology. A hand-held electronic unit acts

Just by logging onto your computer at www.socialsecurity.gov, you can handle such important Social Security business as: • Applying online for retirement, disability, or Medicare benefits; • Getting a personalized estimate of future benefits with our Retirement Estimat or; • Accessing your Social Security Statement online; • Changing your address or phone number in Social Security records once you start receiving benefits; • Signing up for or changing direct deposit; and • Much, much more. One thing that golfers everywhere hate is slow play — waiting on the tee box, and then waiting again in the fairway. While we can’t eliminate waits on the golf course, going online to www.socialsecurity.gov can eliminate the time you would spend sitting in traffic or waiting in lines at an office. If you happen to be a golfer (or any other person) who loves tradition and hates to try new things, here’s a thought. 2012 is the 100th anniversary of the birth of three of golf’s legends — Ben Hogan, Byron Nelson, and Sam Snead. All of these golfing greats were quick to adapt to the newest golfing innovations of their day — and you should, too. Just go online to www.socialsecurity.gov and take a look at what we offer. Once you do, you’ll think of every other way of handling Social Security business as a bogey.

just like a personal caddie, providing quick and accurate yardage information — and much more. It saves time … as well as mental and physical effort.

By Karyl Richson Social Security Public Affairs Specialist in Milwaukee, WI

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Healthy Aging: TIPS FOR BOOSTING VITALITY Don’t fall for the myth that aging automatically means you’re not going to feel good anymore. It is true that aging involves physical changes, but it doesn’t have to mean discomfort and disability. While not all illness or pain is avoidable, many of the physical challenges associated with aging can be overcome or drastically mitigated by eating right, exercising, and taking care of yourself. It’s never too late to start! No matter how old you are or how unhealthy you’ve been in the past, caring for your body has enormous benefits that will help you stay active, sharpen your memory, boost your immune system, manage health problems, and increase your energy. In fact, many older adults report feeling better than ever because they are making more of an effort to be healthy than they did when they were younger.

HEALTHY AGING: TIPS FOR EATING WELL AS YOU AGE

As you age, your relationship to food changes along with your body. A decreased metabolism, changes in taste and smell, and slower digestion may affect your appetite, the foods you can eat, and how your body processes food. The key is to figure out how to adapt to your changing needs. Now, more than ever, healthy eating is important to maintain your energy and health. Load up on high-fiber fruits, vegetables, and whole grains. Your whole digestive system is slower, so fiber is very important. Consume fiber-rich foods such as whole grains, fruit, and vegetables. They will help you feel more energetic and give you fuel to keep going. Put effort into making your food look and taste good. Your taste buds aren’t as strong and your appetite may not be the same, but your nutritional needs are just as important as ever. If you don’t enjoy eating like you used to, put a little more effort into your meals, including the way you flavor, prepare, and present your food. Watch out for dehydration. Because of physical changes, older adults are more prone to dehydration. So make sure you are drinking plenty of fluid, even if you don’t feel thirsty. If you’re not getting enough water, you’re not going to be as sharp and your energy will suffer. Make meals a social event. It’s more enjoyable to eat with others than alone. Invite people over. You can share cooking and cleanup duties.

Healthy aging: Tips for exercising as you age

34 MHL AUGUST 2012


Many older adults don’t exercise. However, exercise is vital for healthy aging. It helps you maintain your strength and agility, gives your mental health a boost, and can even help diminish chronic pain. Whether you are generally healthy or are coping with an ongoing disability or health problem, regular exercise will help you stay physically and mentally healthy and improve your confidence. Check with your doctor before starting any exercise program. Find out if any health conditions or medications you take affect what exercise you should choose. Find an activity you like and that motivates you to continue. You may want to exercise in a group, like in a sport or class, or prefer a more individual exercise like swimming. Start slow. If you are new to exercise, a few minutes a day puts you well on the way towards building a healthy habit. Slowly increase the time and intensity to avoid injury. Walking is a wonderful way to start exercising. Exercise doesn’t have to mean strenuous activity or time at the gym. In fact, walking is one of the best ways to stay fit. Best of all, it doesn’t require any equipment or experience and you can do it anywhere.

Healthy aging: Tips for sleeping well as you age

Many older adults complain of sleep problems, including insomnia, daytime sleepiness, and frequent waking during the night. But aging doesn’t automatically bring sleep problems. Poor sleep habits are often the main causes of low-quality sleep in seniors. Naturally boost your melatonin levels at night. Artificial lights at night can suppress your body’s production of melatonin, the hormone that makes you sleepy. Use low-wattage bulbs where safe to do so, and turn off the TV and computer at least one hour before bed. Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Noise, light, and heat can interfere with sleep. Try using an eye mask to help block out light. Develop bedtime rituals. A soothing ritual, like taking a bath or playing music will help you wind down. Go to bed earlier. Adjust your bedtime to match when you feel tired, even if that’s earlier than it used to be. Healthy aging: Tips for keeping your mind sharp There are many good reasons for keeping your brain as active as your body. Keeping your brain active and maintaining creativity actually may help to prevent cognitive decline and memory problems. The more you use and sharpen your brain, the more benefits you will get. Try variations on what you know. For some people, it might be games. Other people may enjoy puzzles. Still others may enjoy trying out new cooking recipes. Find something that you enjoy and continue to try new variations and challenges. If you like crosswords, move to a more challenging crossword series or try your hand at a new word game. If you like to cook, try a completely different type of food, or try baking if you’ve mostly been cooking over the stove. Work something new in each day. You don’t have to work elaborate crosswords or puzzles to keep your memory sharp. Try to work in something new each day, whether it is taking a different route to the grocery store or brushing your teeth with a different hand. Take on a completely new subject. Taking on a new subject is a great way to continue to learn. Have you always wanted to learn a different language? Learn new computer skills? Learn to golf? There are many inexpensive classes at community centers or community colleges that allow you to tackle new subjects. Volunteering is also a great way to learn about a new area. Taking classes and volunteering is a great way to boost social connections, which is another brain strengthener. Reprinted with permission from Helpguide.org © 2001-2010. All rights reserved. For more articles in this series, visit www.Helpguide.org.

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AUGUST 2012 MHL 35


Yoga

& PARKINSONS

Deep brain stimulation, or DBS, is a surgical procedure used to treat a variety of disabling disorders. It is most commonly used to treat the debilitating symptoms of Parkinson’s disease. Deep brain stimulation uses an electrode surgically implanted into part of the brain. The electrodes are connected by a wire under the skin to a small electrical device called a pulse generator that is implanted in the chest. The pulse generator and electrodes painlessly stimulate the brain in a way that helps to stop many of the symptoms of Parkinson’s such as tremor, bradykinesia, and rigidity. DBS is primarily used to stimulate one of three brain regions: the subthalamic nucleus, the globus pallidus, or the thalamus. Researchers are exploring optimal generator settings for DBS, whether DBS of other brain regions will also improve symptoms of Parkinson’s disease, and also whether DBS may slow disease progression. Deep brain stimulation usually reduces the need for levodopa and related drugs, which in turn decreases dyskinesias and other side effects. It also helps to relieve “on-off” fluctuation of symptoms. People who respond well to treatment with levodopa tend to respond well to DBS. Unfortunately, older people who have only a partial response to levodopa may not improve with DBS.

Complementary and Supportive Therapies

A wide variety of complementary and supportive therapies may be used for Parkinson’s disease. Among these therapies are standard physical, occupational, and speech therapies, which help with gait and voice disorders, tremors and rigidity, and decline in mental functions. Other supportive therapies include diet and exercise. Yoga involves stretching the body, this factor may help people with Parkinson’s improve their mobility and range of motion. Some yoga classes that are designed for students with special needs, such as those with Parkinson’s disease, incorporate balance training and gentle yoga poses, including back strengthening postures, shoulder movements and meditation. Yoga also stresses the importance of proper breathing techniques into its movements to enhance lung function. The practice of yoga can improve muscle strength and increase mobility. Doctors sometimes recommend physical therapy that includes muscle strengthening exercises to get neglected muscles moving. The various body poses that are performed in yoga will not stop the progression of Parkinson’s disease from progressing, but it can lessen its symptoms and enhance both physical and mental strength. Yoga can have an uplifting emotional impact on people with Parkinson’s. It is recommended that people talk to their doctor before starting a yoga practice or any other exercise routine.

A MHL AUGUST 2012


FATIGUE<<page 23 •Having too much caffeine. If you drink caffeinated drinks like soda, tea, or coffee late in the day, it can keep you from having a good night’s sleep. Limit the amount of caffeine you take during the day and have non-caffeinated drinks in the evening. •Drinking too much alcohol. Alcohol changes the way you think and act. It may also interact with your medical treatments. Be careful with the amount you drink. •Eating junk food. Say “no thanks” to food with empty calories like chips and cookies. You need nutritious food in order to have the energy to do the things you enjoy. Being bored can also make you feel fatigued. That may sound strange, but it’s true. If you have been very busy during your working years, when you stop working you may find yourself a little lost about how to spend your time. When you wake up in the morning, you may see long days stretching before you with nothing planned. It doesn’t have to be that way. Research shows that engaging in social and productive activities that you enjoy, like volunteering in your community, may help maintain your wellbeing. Think about what interests you and what you have to offer, and look for places to volunteer. A Special Kind Of FatigueChronic Fatigue Syndrome (CFS) is a special condition that typically involves fatigue that lasts 6 months or longer and is not related to other diseases or conditions. The symptoms of CFS can include muscle pain, memory problems, headaches, and tender lymph nodes. CFS usually occurs in people who are middle-aged and affects more women than men. It can last for years and may change every part of your life. CFS is probably not the same as the fatigue that affects many people when they get older. See Your Doctor If you’ve been tired for several weeks with no letup, it may be time to call your healthcare provider. He or she will ask questions about your sleep, daily activities, appetite, and exercise and will likely give you a physical exam and order lab tests. Your treatment will be based on your history and the results of your exam and lab tests. If medications are prescribed, they may target underlying health problems, such as anemia or irregular thyroid activity. Your provider may suggest that you eat a well-balanced diet and begin an exercise program. What Can You Do? There are many lifestyle changes you can make that will help you get the most out of life. Here are some suggestions: •Keep a fatigue diary so you can pinpoint certain times of the day or situations that make you feel more or less tired. •Exercise regularly. Moderate exercise may improve your appetite, energy, and outlook. Some people find that exercises combining balance and breathing (for example tai chi and yoga) improve their energy. •Try to avoid long naps that can leave you feeling groggy in the middle of the day and may make it harder to fall asleep at night. •Stop smoking. Smoking is linked to many diseases and disorders such as cancer, heart disease, and breathing problems that can be a drain on your energy. •Some people have so much to do that just thinking about it can make them feel tired. If you feel swamped, ask for help. Working with others may make a job go faster and be more fun. What About Liang? Liang went to see her doctor because she had been feeling so tired. Dr. Castillon suggested she join a regular exercise program to help strengthen her muscles and balance. He told her that in terms of muscles the old saying “use it or lose it” is true. Liang signed up for a class twice a week at her local senior center. She and Dan began taking long walks in their neighborhood. Now, they both look forward to visits from their grandchildren

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JuNe 5 – L’il Rev: Ukulele Music, Blues, Folk, Jewish & Yiddish Folksongs, and Originals. JuNe 19 – Nadine Borngraeber: Accomplished Opera soprano delights us with the classics. JuLy 3 – Cantor Jeremy and Amanda Stein: Marital harmony leads to musical harmony on guitar and clarinet. JuLy 17 – William Florescu of the Florentine Opera discusses Carmen. This educational musical event is part of our Summer Concert Series, but in respect for the solemn days leading up to Tisha B’Av, there will be no actual concert. JuLy 31 – Aaron Hetzel Trio: Rick Aaron and Mike Hetzel Sr. and Jr. perform traditional Jewish tunes, Jazz, the standards and more. AuguST 14 – easy Days Barbershop Quartet: Award-winning quartet uses a breezy style for a fun presentation. AuguST 28 – Carmen Nickerson and Kostia: Beautiful vocals and amazing piano talent! Sponsored by the Gilbert Meisel Music Fund of the Jewish Home and Care Center Foundation.

10995 N. Market St., Mequon, WI 53092 262-478-1506 LLadin@JewishSeniorLiving.org SarahChudnow.org Like us on Facebook Follow us on Twitter @sarahshouse AUGUST 2012 MHL 37


Healthy Lifestyle THE NEXT STEP Nick’s coworker Marvin fondly thought back to his early 20s when he was the skinny kid on the block and tried so hard to put on weight. His mom had told him the pounds would come. Now he knew she was right. In the 15 years since he turned 40, Marvin has gained more than 15 pounds. What happened? And what should he do about it now? As you grow older, if you continue eating the same types and amounts of food but do not become more active, you will probably gain weight. That’s because your metabolism (how your body gets energy from food) slows with age. Your body uses less energy, and that means it needs less food to make the energy it needs. The energy your body gets from the nutrients in the food you eat is measured as calories. You may have heard the phrase “calories in, calories out” or maybe “energy in, energy out.” It’s true—as a rule of thumb, the more calories you eat, the more active you have to be. Likewise, the reverse is also true--the more active you are, the more calories you need. If you eat more calories than your body uses, you could gain weight. As you age, your body might need less food for energy, but it still needs the same amount of the nutrients we just described. What should you do? Taking in CaloriesWriting down what and how much you eat each day will help you keep track of your total daily calories and also help you see if you are making the best choices. If you and your healthcare provider are worried about weight gain, you should choose nutrient-dense foods. These foods give you lots of nutrients without a lot of extra calories. On the other hand, foods that are high in calories for the amount of food are called calorie dense.They may or may not have nutrients. High-calorie foods with little nutritional value, like potato chips, sugar-sweetened drinks, candy, baked goods, and alcoholic beverages, are sometimes called “empty calories.” Can choosing a nutrient-dense food instead of a calorie-dense food really make a difference? Here are some examples of nutrient-dense choices side by side with similar foods that are not nutrient-dense, have more calories, or both (from www. choosemyplate.gov/SuperTracker/foodapedia.aspx).

38 MHL AUGUST 2012


Peace of Mind Services

Another way to think about the idea of nutrient-dense and calorie-dense foods is to look at a variety of foods that all provide the same calories. Let’s say that you wanted to have a snack that contained about 100 calories. You might choose one of these:

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Which would make a better snack for you? Although these examples all have about 100 calories, there are some big differences:

•banana, chicken, peanuts, or egg are more nutrient dense •popcorn or chicken are likely to help you feel more satisfied •chicken, peanuts, or egg have more protein •cookies, candy, and ice cream have more added sugars What is BMI—Body Mass Index?Your doctor might mention BMI when talking about your weight. Your BMI—body mass index—is a number based on your height and weight that can be compared to a chart to see if you are considered overweight or underweight. Obesity is a growing problem for all age groups in the United States. In older adults who are overweight, the decision whether to lose some or all of that extra weight is complicated, and BMI is just one factor. Body changes that come with age and health problems may mean that an older person’s desired weight is higher than for someone younger. The National Heart, Lung, and Blood Institute, part of NIH, has information on obesity and physical activity at www.nhlbi.nih.gov and on BMI at www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm. Or you can call NHLBI at 1301-496-3583 to order publications. Burning CaloriesWe all need to burn off calories to help maintain a healthy body weight for our size and age. You use some calories simply without thinking about it in your day-to-day activities. How active do you have to be beyond that? There is no simple answer. The important thing to remember is that many people need to become more active than they are now, and you might be one of them. Each person uses different amounts of calories doing the same type of activity. In general, heavier people use more calories. Those who weigh less use fewer. Women also probably use fewer. Experts do not know how the number of calories used during an activity differs for older people compared to those who are younger. As an example, if an average younger man—around 5’10”, 154 pounds—eats a wedge of apple pie for dessert (about 356 calories), how long would he have to ride a bicycle to burn off the calories? More than an hour based on some estimates. We don’t know if it’s the same for you, but whether you would have to ride even longer or a little less, that’s still a long time on a bike. And what if you ate an apple (about 110 calories) instead of that pie? You’d have to spend less time on the bike to burn the calories. Balancing the calories you eat and drink with the calories burned by being physically active helps to maintain a healthy weight. Check your weight once a week. Then you’ll know whether you are balancing the calories in and calories out or whether you need to be more active. How much physical activity? Although any amount of regular physical activity is good for you, aim for at least 150 minutes of physical activity each week. Unless you are already that active, you won’t do that much all at once—10-minute sessions several times a day on most days are fine. People over age 65 should be as physically active as their abilities and conditions will allow. Doing anything is better than doing nothing at all. Most older people can be moderately active. But you might want to talk to your doctor if you aren’t used to energetic activity and you want to start a vigorous exercise program or significantly increase your physical activity. You should also check with your doctor if you have health concerns like dizziness, shortness of breath, chest pain or pressure, an irregular heartbeat, blood clots, joint swelling, a hernia, or recent hip or back surgery. Your doctor might have some safety tips or suggest certain types of exercise for you.

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August 2012 MHL  

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