Rock the Green’s 14th Annual (FREE) Earth Day Celebration
Exercises for Spring
VEGGIES: THE LOVE-HATE RELATIONSHIP YOUR GUT CAN’T ESCAPE.
How to Build Strength With the 6-12-25 Workout Method
EMBRACING THE RENEWAL OF SPRING
CONNECT, AND TRANSFORMDARE TO BE AWARE FAIR
Editors Note
Embracing the Renewal of Spring
As the last traces of winter fade, spring arrives like a long-awaited guest, bringing warmth, renewal, and the unmistakable sense of possibility. The world seems to awaken from its slumber, stretching toward the light with blossoms unfurling and days growing longer. There is a quiet but persistent energy in the air—a reminder that growth is not just a seasonal occurrence, but a constant invitation to evolve.
Spring is a season of transition, a bridge between the stillness of winter and the full vibrancy of summer. It is a time for fresh starts, for shaking off the heaviness of cold days and embracing new beginnings. The rains may be frequent, but they nourish the earth, reminding us that even in moments of discomfort, there is purpose. Like the buds pushing through the soil, we, too, are capable of transformation.
This season encourages us to take stock of where we are and where we wish to go. Just as nature reorganizes itself—trees sprouting new leaves, rivers flowing with fresh momentum—we, too, can reset. Whether it’s through setting new goals, reconnecting with old passions, or simply taking a deep breath of crisp morning air, spring offers an opportunity to realign with what matters most.
Spring is also a time of balance. The equinox reminds us of the delicate harmony between light and dark, urging us to find steadiness in our own lives. It’s a season that welcomes both reflection and action, encouraging us to dream and to do.
As you move through this season, take a moment to appreciate the small wonders: the scent of flowers after rain, the first warm evening, the sound of birds returning. Let spring be your invitation to embrace change, to find joy in growth, and to welcome all the possibilities that lie ahead.
Here’s to renewal, to fresh beginnings, and to the promise that spring brings.
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Exercises for Spring
Spring weather can be unpredictable and may require workout plans to be flexible. There are plenty of fun and creative ways to keep fit either indoors or outdoors, whether the day brings rain or shine. With so many options available, you can keep your routine fresh and engaging no matter the weather. We’ve gathered a variety of options, including group activities, individual workouts, and ideas you can do at home. Be sure to check with your doctor before starting any new workouts.
Group Walking or Relay Walks
If the weather is nice outside, getting out and about for a walk can be a refreshing way to get some steps in. Consider walking with a friend or in a small group to catch up and chat about your latest favorite books or what is going on in your community. Consider doing short relay walks if you’re looking for some friendly competition. Get into groups and set the length of the course, like a block or short length of street, and have fun with a light-hearted walking race. This is a great way to get in some gentle interval training; you’ll be walking briskly for a short
time, then resting while your friends take their turn.
Playing Pickleball
Pickleball is a combination of tennis, badminton, and ping-pong, and it’s certainly a great time! Check out this intro to pickleball blog for details. This is a great activity to do in pairs or a group of four. It’s a fun way to pass the day, get in some steps and cardio, and the game can easily be modified to fit any fitness level. Pickleball can be played both indoors and outdoors. Check for courts in your community to join in the fun.
Wall Presses and Wall Sits
A great indoor workout that works your core, legs, and arm muscles are wall presses and wall sits. You don’t need any additional equipment to reap the benefits of this easy exercise. You can choose the level of difficulty by changing the angle of your sit and presses to fit your desired level.
Indoor Machines like Cycling or Rowing
When spring weather prevents you from going outside, consider using indoor equipment like stationary bikes or rowing machines. These can help you improve your cardio, build muscle, and work up a great sweat in a short workout. Spin classes can be a social event if you choose to visit a gym or studio as well.
Outdoor Gardening
If you’re ready for spring and are interested in a full body, low-intensity workout, gardening is a great way to get in a variety of movements, lifts, and stretches. Digging up garden beds, filling and lifting pots, moving trays of seeds, and more gardening tasks are all great ways to stay fit and build muscle. Make sure you’re using proper lifting technique when moving these items around.
Staying active during unpredictable weather doesn’t have to be a challenge. With these indoor and outdoor exercises, you can keep your body moving, maintain your fitness goals, and even discover new workout routines you enjoy. Whether you prefer structured classes or simple at-home exercises, there’s no shortage of ways to stay fit and have fun. For more exercise tips and ideas, visit the CapTel www.captel.com. Spring exercises refer to a variety of physical activities that can be performed during the spring season. Here are a few ideas:
Outdoor Activities:
Walking or jogging: A simple and accessible cardio exercise.
Cycling: Explore your neighborhood or local trails on two wheels.
Hiking: Enjoy nature and get some cardio in.
Gardening: Tending to your garden is a great way to stay active and get some fresh air.
Team sports: Join a local team for soccer, softball, or basketball.
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A Healthier Life for You and Your Dog STRONGER TOGETHER:
By: Dr. Kelly Fishman, DVM, CVA, CCRT, Veterinary Advisory Member, MYOS PET
Staying active is essential for long term health, and if you happen to be looking for the perfect workout partner, your dog is an ideal candidate. Whether it’s running, paddleboarding, hiking, or stretching, exercising together can improve the bond you share and your fitness levels.
Studies show that having a dog by your side improves heart health and mobility. Dogs may even help you live longer! A key factor is muscle health, which plays a crucial role in maintaining mobility, supporting metabolism, and preventing injuries as both you and your dog age.
Did you know that humans and dogs naturally lose muscle during the aging process? Since dogs age more rapidly than humans, this means they are losing muscle quicker. By making a few changes to your standard exercise routines, you can build strength together, ensuring you both stay active and healthy for years to come.
Exercises that Building Strength
Daily walks are a great start, but they are not eanough to build muscle. Weight bearing exercises, on the other hand, can help build muscle and prevent muscle loss. Activities that challenge different muscle groups include uphill walks, controlled resistance training using body weight, and balancing exercises that improve both strength and coordination.
Swimming is another beneficial exercise option for you and your pup, that builds muscle while protecting the joints. Even small adjustments to your routine, like incorporating stretching before and after exercise, can enhance flexibility and reduce stiffness. By consistently engaging in these activities, you and your dog can work together to strengthen your muscles and maintain mobility.
Nutrition that Supports Strength
As both humans and dogs age, the ability to absorb protein decreases, making it more important than ever to prioritize high quality sources of high quality animal sources of protein. Supplementing your dog’s diet, especially if you feed kibble, is essential to optimize your dog’s unique health needs.
I’ve seen firsthand the impact of muscle loss in pets with my patients, especially as they age or recover from surgery. In these cases I frequently recommend adding MYOS PET, a food topper containing Fortetropin, to their diet. I’ve even used it with my aging cat and the difference in his energy levels has been remarkable. Fortetropin, a natural bioactive compound derived from raw fertilized egg yolks, has been studied for its ability to aid muscle recovery after surgery and slow age-related muscle decline. Many veterinarians are taking note of its benefits, recognizing it as a unique option for maintaining muscle strength in pets. Impressed by the results, I even began taking the human version, MYOS MD, to support my own muscle health.
As collagen’s natural production declines with age, it is another essential nutrient that supports strength and mobility and has benefits both humans and dogs.
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Support the Lupus Warriors in Your Community
May is lupus awareness month, a time when the Lupus Foundation of America, Wisconsin Chapter escalates its efforts to bring understanding to this mysterious and cruel disease. With awareness comes advocacy, research, education, and support – all necessary components to deeper understanding and, ultimately, a cure for lupus.
While affiliated with the Lupus Foundation of America, and united by the same mission and goals, the Wisconsin Chapter’s efforts are concentrated on making the biggest difference locally. Nearly 30,000 people in Wisconsin have lupus, and tens of thousands more are affected by it; they are the families, friends, partners, caregivers, and supporters of the lupus warriors in their lives.
When you support the Wisconsin Chapter, you are ensuring that when a member of your community is diagnosed with lupus, they have a supportive network to help them understand their disease and the challenges they will face. They can attend educational events like the Lupus Medical Symposium, where medical professionals give presentations about current issues regarding lupus. They can attend Community Support Groups, where people affected by lupus learn, share, and support each other; many people attest that by attending a community group, they have “found their people.” They can receive financial assistance to acquire products and services that improve their quality of life. If they are transitioning from pediatric to adult lupus care – a transition that is notoriously difficult to navigate – they can attend a workshop that teaches them and their parents what to know and expect, and connects them with others facing the same transition.
Support the lupus warriors in your life and community by supporting the LFA, WI Chapter.
This May, Lupus Awareness Month kicks off with the Chance for a Cure cash raffle drawing at Sobelman’s on 1900 W St. Paul Ave in Milwaukee. The top prize is $1000, and there are 14 more chances to win money. You can get your tickets by calling or emailing the LFA, WI Chapter office at (414) 443-6400 or lupuswi@lupuswi.org.
For the entirety of May, showing your support is as easy as having a burger! Simply go to Sobelman’s Pub & Grill and mention the Lupus Foundation when you order. One dollar from every burger ordered will be donated to LFA, WI Chapter. While you’re there, you can try one of their famous Bloody Mary’s.
To show your support and experience the power of the lupus community, register for the Walk to End Lupus Now – Milwaukee, which takes place on World Lupus Day, May 10, at Hoyt Park in Wauwatosa. Make sure to show up before the opening ceremony at 9:30am to be a part of the dedication of a tree in the park in honor of all of Wisconsin’s lupus warriors. The walk itself follows the beautiful park trails for a one or two mile route. Before and after the walk enjoy live music, and after the walk the Landing at Hoyt Park is open for food and beverages.
Information about all of LFA, WI Chapter’s programming can be found on our website at lupuswi.org.
Someone you know has lupus, a chronic autoimmune disease with no single cause and no cure. While some symptoms of lupus are visible – skin rashes, hair loss, swelling caused by steroids used for treatment – many are not. People with lupus suffer from chronic pain, chronic fatigue, joint pain, confusion, organ damage, and sensitivity to UV light because their immune system attacks their own tissue. For many, lupus is an “invisible disease;” their bodies are fighting a daily battle but on the outside, they don’t “look sick.”
Support the lupus warriors in your life by participating in these lupus awareness month activities, and visit lupuswi.org for more information about events and programs, and ways to support. It is only through awareness that we can better understand, and more effectively fight, the mysterious and devastating disease known as lupus.
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Be Kind to Your Body 4 Nourishing Practices for a Healthier You
By Maggie Thorison, TOPS Club
If you’ve ever heard the phrase, be kind to your body, it may be easy to dismiss as a trend or a quote you might see on social media. But being kind to your body is something much more. It’s about taking intentional steps to nurture the body you call home so you can get the most out of life and do what brings you joy, whatever that looks like for you.
The best part? No matter where you are on your health journey, you can show your body kindness with the following four practices.
Prioritize Sleep
Sleep doesn’t seem to get as much attention as nutrition and exercise when discussing weight management and overall wellness, but it should. An astonishing 65% of adults who are dissatisfied with their sleep experience mild or greater levels of depressive symptoms, according to the National Sleep Foundation poll.
If you wake up feeling groggy or experience fatigue throughout the day, be sure to discuss this with your doctor. A good night’s sleep shouldn’t feel like a luxury or a rare occurrence. It should be a regular, even nightly, event.
Speak Kindly
Pay attention to how you speak to yourself and the words you choose. People
are often their own worst critics, and negative self-talk can be a tough habit to break. The first step is to recognize what words you are choosing, then make an intentional effort to reframe the conversation.
For example, say you make a mistake at work and your immediate thought is, “I’m so stupid.” Take a pause and try replacing this with something like, “I made a mistake. These things happen. How can I learn from them?”
This takes practice and doesn’t happen overnight, but shifting to a more compassionate mindset helps lay the foundation for a healthier and more kind relationship with yourself.
Stretch and Mobilize
Have you ever thought that you were not flexible enough to stretch? This is a common misconception, but the truth is that simple and gentle stretches can be beneficial for just about everyone for improved mobility and range of motion. And that makes your body feel good!
Regardless of age or fitness level, a regular stretching routine focusing on the shoulders, hips and ankles may help alleviate stiffness and slowly enhance flexibility. Not quite sure where to begin? Check out the Members Area of www. tops.org, go to My TOPS Resources, then visit the Getting Active page, where you’ll find gentle hip stretches, bedtime stretches and more moves to improve flexibility and well-being.
Eat All the Colors
Looking for a more simplified approach to healthy eating? Color your plate with vibrant veggies and fruit! You don’t have to count calories or stick to a specific plan or menu (unless that works for you, of course!). Instead, focus on choosing colorful options like deep-green spinach, bright orange bell peppers or ruby red strawberries.
You don’t have to be perfect, but opting for more colorful options means you’re getting a diverse variety of beneficial nutrients and antioxidants. Before your next trip to the grocery store, jot down two or three colorful produce options on your list. And remember that frozen fruits and veggies count too!
You are Worth It!
In the hustle and busyness of everyday life, it’s easy to brush off the importance of being kind to your body. But as you navigate the demands of your day, remember that each choice toward prioritizing sleep, cultivating intentional selftalk, moving a little more and embracing a colorful diet is a meaningful step toward a healthier you.
TOPS (Take Off Pounds Sensibly) is the short name for TOPS Club Inc., the original nonprofit and noncommercial network of weight-loss support groups based on peer mentorship. TOPS has been helping and supporting people as they take off and keep off pounds sensibly, for more than 75 years. With an evidencebased program people can access online or in-person, TOPS has helped millions of people go on to lead healthier lives. Weekly meetings are at the core of TOPS’ identity – and those meetings typically include private weigh-ins and informational chapter programs, featuring up-to-date info on nutrition, exercise and healthy lifestyles. To learn more or find a chapter near you, visit www.tops. org or jointops.club.
How to Build Strength With the 6-12-25 Workout Method
By Danielle Zickl
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Workout methods with numbers in the name have really been having a moment lately. The 12-3-30 treadmill workout, the 3-2-8 Pilates workout, the 3-2-1 fitness method — the list goes on. There’s a good reason for the trend, though: They’re easy to follow along with because they lay out exactly what you’ll be doing.
Another one seeing an increase in popularity these days? The 6-12-25 workout. We asked two personal trainers to weigh in on whether it’s worth the hype. What Is the 6-12-25 Workout Method?
Created by the late Canadian strength coach Charles Poliquin, the 6-12-25 workout is a “structured training protocol that targets one muscle group per set using three different exercises with minimal rest between them,” says personal trainer Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors.
It’s all about maxing out your muscle fibers with three different rep ranges done back-to-back to build muscle mass and strength, according to certified strength and conditioning specialist Noam Tamir, CSCS, founder and CEO of TS Fitness.
Here’s a quick breakdown:
*6 reps of a heavy compound exercise:* This is the most demanding exercise of the
workout where you’ll lift the most weight.
*12 reps of a less demanding exercise:* You’ll lift a slightly lighter weight than you did with the 6 reps above.
*25 reps of the least complex exercise: * You’ll focus more on endurance and muscle fatigue. You’ll use a light weight that you can do 25 reps with.
*Rest:* If you want to do more than one round, take a 90- to 120-second break before diving back in.
While on the surface, the numbers 6, 12 and 25 might seem totally random, there’s a legitimate reason behind the programming. “These numbers are strategically chosen to target both fast-twitch and slow-twitch muscle fibers in the most effective way,” Tamir says. (Fast-twitch muscle fibers are responsible for creating short, powerful muscle contractions, while slow-twitch muscle fibers create slow contractions for max endurance.)
The 6 reps focus on raw strength and power, the 12 reps maximize hypertrophy and volume and the 25 reps push endurance and increase blood flow, “creating the perfect combination for muscle growth and performance,” Tamir says.
How to choose the correct amount of weight for your reps
Weight selection is key for being able to effectively use the 6-12-25 workout method, according to Artzi. In order to know how much weight you can lift, use the reps-in-reserve rule:
If you reach 6 reps and still have 3 to 4 reps left in the tank, increase weight the next time around.
If you finish 12 reps feeling like you could have done 15 or more, increase weight the next time around.
If you finish 25 reps feeling like you could have done more, increase weight the next time around.
The Benefits of the 6-12-25 Workout Method
There are numerous reasons to opt for the 6-12-25 workout method during your next strength session:
It’s great for building muscle strength, size and endurance. This is because this method hits all your muscle fibers, targeting both fast-twitch and slow-twitch, due to the wide rep range, according to Tamir.
It’s time-efficient. “If you’re short on time, this workout delivers maximum results in minimal time,” Tamir says.
It keeps your workouts engaging. “The variety of rep schemes can make training more interesting and prevent plateaus,” Artzi says.
It optimizes your workout volume and intensity. You get a balanced mix of
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heavy lifting (aka, intensity) and total work done (aka, volume), according to Artzi.
Are There Any Drawbacks to the 6-12-25 Workout Method?
While this is an effective workout, there are a few things to consider before giving it a try:
It’s not beginner-friendly. “The intensity and endurance required may be too advanced for new lifters,” Artzi says.
It’s taxing on your muscles. “Overstressing the muscles can lead to overtraining and stalled progress,” Tamir says. “To make this method truly effective, adequate recovery is key because your muscles need time to rebuild and grow.”
It may be easy to get injured. It’s essential to choose movements that work well across all three rep ranges to avoid early fatigue or poor mechanics, per Tamir. “As fatigue sets in, especially during the high rep ranges, maintaining good form is crucial to avoiding injury,” he says.
3 Workouts You Can Do Using the 6-12-25 Method
Ahead, Artzi created three sample workouts you can do with the 6-12-25 method. One targets your chest and arms, one targets your back and arms and one targets your lower body. Slot these into your strength sessions on days you’re focusing on those specific muscles.
1. Chest and Arms Workout
1. Dumbbell Chest Press (6 reps)
Grab two heavy dumbbells and lie flat on a bench or the floor.
Start in a prone (overhand) grip with your palms facing away from you toward your feet.
Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch.
Inhale as you slowly bend your elbows again, lowering your arms gently back to the starting position.
Perform 6 reps.
2. Cable Chest Fly (12 reps)
Set the pulleys on a dual-cable machine to chest height, and stand between the two stacks. Set the weight on the cable machine to something moderately heavy.
Grab the handles with your palms facing forward and raise your arms out to the sides.
Take a few steps forward to create tension on the cables, making sure your elbows still have a slight bend in them.
Brace your core, then pull your hands in toward each other in front of you, pausing when your hands touch.
Return to the starting position.
Perform 12 reps.
3. Cable Triceps Pushdown (25 reps)
Attach a rope handle to the high pulley of a cable machine. Set the weight on the cable machine to something light.
Grab each side of the rope handle with each hand, palms facing down.
Tuck your elbows into your sides, brace your core, and straighten your elbows by moving your palms toward the floor, keeping your upper arms stable.
After your elbows are fully extended, bend them again to 90 degrees, returning to the starting position.
Perform 25 reps.
2. Back and Arms Workout
1. Pull-Up (6 reps)
Hang from a bar with an overhand grip, hands shoulder-width apart or a little wider.
Squeeze your core and lower-body muscles, pull your shoulder blades down and together, then bend your elbows to pull your chin toward the bar.
Keep pulling until your chin is above the bar.
Pause for a moment, keeping your shoulders down and away from your ears.
Reverse the movement by lowering your body, with control, to return to the starting position.
Perform 6 reps.
2. Straight-Arm Lat Pulldown (12 reps)
Attach a short straight bar to a cable pulley high above your head. Set the weight to something moderately heavy.
Hold each end of the bar and take a few steps back.
Bend your knees slightly and hold the bar with straight arms, palms facing down.
Keeping your elbows straight and back flat, draw the bar down until it’s in line with your hips.
Slowly reverse the motion, keeping your arms straight.
Perform 12 reps.
3. Cable Straight-Bar Biceps Curl (25 reps)
Attaching a straight bar to a low cable pulley. Set the weight to something
Stagger your feet so that one foot is in front of the other. FIT>>page 56
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Brett Rhode, MD Michael Raciti, MD David Scheidt, OD Daniel Ferguson, MD Daniel Paskowitz, MD, PhD, Austin Hribar, OD
April is Women’s Eye Health Month
MOST WOMEN
ARE
UNAWARE OF THEIR HIGHER RISK FOR VISION LOSS
By Cheryl L. Dejewski
Despite the fact that women are up to 66 percent more likely than men to incur blindness from cataracts, glaucoma and macular degeneration (AMD), a Harris Poll found that a whopping 91 percent of U.S. women were unaware that they are at greater risk for even developing these conditions. “Women face these odds because they tend to live longer and have a biological pre-disposition (perhaps immunological or hormonal) to certain eye concerns,” says Brett Rhode, MD, senior partner at Eye Care Specialists ophthalmology practice, a state leader in medical, surgical and laser eye care services.
Decreased Vision
Decreased vision in women is linked to an increased risk of falling, which leads to more serious concerns, including hip fractures, the need for canes, walkers and/or nursing home care, and complication-related death. Decreased vision
also increases the risk of car accidents and can have a devastating effect on quality of life in terms of limiting daily tasks, independence, social interaction, and overall health.
“Decreased vision, however, is not a fact of life as you grow older. If your eyesight is getting worse, you need to schedule a comprehensive, dilated eye exam to rule out causes,” advises Daniel Ferguson, MD, an ophthalmologist who treats thousands of patients each year. “Upon examination, we often find that cataracts (age-related clouding of the natural lens inside the eye) are the cause of the problem and, in most cases, a 15-30 minute outpatient surgery procedure to remove and replace the cataract with a customized lens implant is a relatively easy and painless solution.” Daniel Paskowitz, MD, PhD, an eye surgeon with credentials from Harvard and Johns Hopkins, stresses, “Early detection and removal can prevent needless pain, suffering and cost. I can’t tell you how many cataract patients say that they wish they had done it sooner.”
AMD & Central Vision Loss
Age-related macular degeneration (AMD) is another leading cause of vision impairment in Americans over age 50. Although the exact cause is unknown, AMD affects more women than men—leading to a loss of central or straightahead vision that impacts the ability to drive, read, see faces, etc.
“If significant dry-type AMD is diagnosed (the more common but less severe form), we usually recommend vitamin supplements, sun protection, and not smoking, to prevent or slow progression. If wet AMD is diagnosed (less common but much more severe), we review the risks, benefits and candidacy for injections of special medications (Avastin, Eylea, Lucentis and Vabysmo), which inhibit the growth of the abnormal blood vessels that cause wet AMD,” explains Michael Raciti, MD, who performs injection treatment for AMD and diabetes on a daily basis. “We see remarkable results with these injections, including stopping the progression of wet AMD in 90 per-cent of patients, and having up to 30 percent gain improvement in vision.”
Dry Eye Disease
“Dry scratchy, irritated eyes are a common problem, affecting people of all ages, especially women over age 40. The most frequent cause is the natural decrease in tear production that occurs with aging,” notes David Scheidt, OD, past president of the Milwaukee Optometric Society. Dry eyes can also be related to rheumatoid arthritis, lupus, psoriasis, Parkinson’s disease, chemical burns, thyroid disease, eyelid position or closure problems, and prescription and over-the-
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The Benefits of Music Therapy
We know music is good for the soul, but did you know it’s also good for the mind?
Studies show that music brings our senses to life and stimulates many parts of the brain at the same time, including those that affect language, mood and movement. Through research at the University of California, Davis, experts have even pinpointed the region of the brain which stores memories by linking them to familiar songs and the emotions associated with those memories.
“We’ve seen the reaction from our own family members as well as clients who have some form of dementia – a visible change often takes place when they hear music,” said Austin Blilie, Chief Operating Officer at Tudor Oaks Home Care’s parent organization, ABHM. “If they hear a familiar song, they might sing, dance or clap their hands. It makes them happy and, in many cases, it can lessen aggressive behavior.”
Experts agree that music therapy provides those with Alzheimer’s or another dementia with a number of benefits. They say it can:
Improve memory and recall
Enhance communication and social skills
Encourage movement
Reduce muscle tension
Improve coping skills
Boost motivation
Help with pain management
Increase joy
Lessen depression, anxiety and aggression
Lower blood pressure
Reduce the number of dementia-related medications
If you’re interested in professional help, Blilie suggests researching music therapists in your community. However, he said friends, family members and caregivers can also play a key role in your seniors’ musical adventures. To get started, the Alzheimer’s Association suggests:
Letting your aging loved one choose the music, if possible. If they remember songs from their young, they can bring back some happy memories.
Avoiding the radio and other music sources with commercial interruption.
Using music to create the mood you want. A serene piece of music can create a calm environment while a upbeat songs may boost spirits and encourage movement, like clapping or dancing.
Avoiding sensory overload. Make sure the music isn’t too loud and eliminate other noisy distractions, like the television.
Carefully considering live music events. For some they can be unsettling and frightening.
“Be sure to pay attention to how your loved one responds to the music. You’ll be able to tell if they like it or not,” Blilie said. “And remember, music can be good therapy for you, too. It can help reduce stress and burnout and help you sleep.”
For more information about the benefits of music therapy, check out the Alzheimer’s Association website – alz.org.
To find a licensed music therapist in your community, visit the American Music Therapy Association website – musictherapy.org. Visit TudorOaksHomeCare. com.
Prohealth Care Recognized For Fragility Fracture Care
More than 53 million Americans have osteoporosis or are at high risk because of low bone mass, according to the American Orthopaedic Association. That number is expected to increase significantly in the years ahead as the population ages.
Those with osteoporosis often go undiagnosed and untreated until their first fragility or osteoporotic fracture. In their lifetimes, one in two women and one in four men will experience an osteoporotic fracture.
A fracture is a serious complication of osteoporosis as not everyone will fully recover. Nearly 25% of patients who experience a hip fracture die within one year. Those who survive are at high-risk for future fractures. They also tend to experience a loss of independence and often require long-term nursing home care.
ProHealth Care’s bone health program has taken steps to ensure that osteoporotic fracture patients receive the treatment and care they deserve by participating in the American Orthopaedic Association’s Own the Bone quality improvement program. ProHealth’s bone health team uses the structure, tools and resources from the Own the Bone program to document, track and benchmark care of the patients they identify, evaluate and treat.
After only one year in the program, ProHealth Waukesha Memorial Hospital earned the Own the Bone program’s Star Performer designation. The hospital is one of five Wisconsin participants to earn Star Performer recognition. The achievement is reserved for facilities that perform the highest level of fragility fracture and bone health care as measured by meeting a 75% compliance rate with at least five of 10 preventive measures. ProHealth’s bone health team achieved a perfect rating with 100% compliance across all 10 preventive measures.
Sandra Amadon, MD, a family medicine physician working with the occupational health program, serves as the bone health program director.
“Our participation in the Own the Bone program demonstrates our commitment to helping patients learn about their condition and understand their risk for future fractures,” Dr. Amadon said. “The education the team provides and personalized plans they develop help patients prevent fractures and improve the quality of their lives.”
Those who have experienced a fragility fracture in the past or have concerns about osteoporosis can contact the bone health program directly by calling 262928-5900 or making an online request for an in-person consultation.
Complete Care specializes in short term rehabilitation to get you back home safely, and long term care. Be at peace knowing your loved one is receiving outstanding care with the amenities of home in a serene setting.
Find a Complete Care center near you to learn more and schedule a tour!
GLENDALE CARE AND REHAB CENTER
6263 N Green Bay Avenue, Glendale, WI 53209
414.351.0543 | glendalecrc.com
GRANDE PRAIRIE CARE AND REHAB CENTER
10330 Prairie Ridge Blvd, Pleasant Prairie, WI 53158
262.612.2800 | grandeprairiecrc.com
KENSINGTON CARE AND REHAB CENTER
1810 Kensington Drive, Waukesha, WI 53188
262.548.1400 | kensingtoncareandrehab.com
OUR CARE SERVICES
• Inpatient Dialysis
• Physical, Occupational, and Speech Therapy
• Wound Care
• Behavioral Health
• Respite Care
• VA Contracting
• And Much More
RIDGEWOOD CARE CENTER 3205 Wood Road, Racine, WI 53406 262.554.6440 | ridgewoodcarecenter.com
SOUTHPOINTE CARE AND REHAB CENTER 4500 West Loomis Road, Green�ield, WI 53220 414.325.5300 | southpointecrc.com
VIRGINIA HIGHLANDS CARE AND REHAB CENTER W173 N 10915 Bernie’s Way, Germantown, WI 53022 262.509.3300 | virginiahighlandscrc.com
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Discover, Connect, and TransformDare to Be Aware Fair
You don’t want to miss this! The largest annual holistic education event in the Midwest, the Dare to Be Aware Fair offers you the opportunity to explore areas of personal, professional, and spiritual growth to enhance your life.
Dedicated to natural health, human potential, and a chance to connect with other seekers, this is the 16th annual gathering of product and service providers in this field. Share the day with specialists in health and wellness, life coaching and personal growth programs, natural healing, herbs, organic items, animal communicators, sound healers, psychic readings, and so much more. Explore, Discover, and Feel Good! 100+ Exhibits Free Presentations
The Fair is the best place in the Midwest to explore the many options for your well-being, physical, emotional, or spiritual. Plan to join us, bring a friend, or a group of friends and have a great adventure! Lunch is available on site, so you can spend the whole day if you want!!”
We have a special section for veterans and admission for veterans is FREE! This is an opportunity to explore alternative modalities for physical and emotional healing, as well as other resources specifically for veterans.
Tickets available now! More information about the fair at https://www.daretobeawarefair.com
Location Brookfield Conference Center
325 South Moorland Road Brookfield, WI 53005
2025 Presentations
9:00 AM - 9:45 AM
Global Healing Circle
Erik Swenson
12:30 PM - 1:20 PM
Keynote - A Kirtan Experience
Ryan Hader and the Backward Echo Band
10:30 AM - 11:20 AM
10:30 AM - 11:20 AM Room A
Lynsey Retzlaff, MSW, LCSW
Breaking Free: How Women Can Rewrite the Rules to Thrive™
11:30 AM - 12:20 PM Room C
Susan Wehrley
SHIFT: The Power to Align to the Life You Love
1:30 PM - 2:20 PM Room A
Laurel Ziemienski
Sound Journey with Ananda Healing Art
1:30 PM - 2:20 PM Room A
Erik Swenson
Learn to Communicate with The Universe In Harmony with Your Desires
1:30 PM - 2:20 PM Room C
Mary Hoehne
The Joyful Journey: Harnessing Positive Psychology, Strengths, and Creative Expression to Lead a Life of Purpose and Joy
2:30 PM - 3:20 PM Room A
Chris Kann
Master Communication Styles for Better Relationships
2:30 PM - 3:20 PM Room C
Suni Moon
Sacred Reciprocity Energy Exchange
Rock the Green’s 14th Annual (FREE) Earth Day
Celebration presented by Milwaukee Riverkeeper
Rock the Green’s 14th Annual Earth Day Celebration to Follow Milwaukee Riverkeeper’s 30th Annual Spring Cleanup
On Saturday, April 26, from 9 a.m. to noon, Milwaukee Riverkeeper will host its 30th Annual Spring Cleanup, a community-wide event dedicated to cleaning up and restoring our rivers at 90+ locations throughout the Milwaukee River Basin, spanning Milwaukee, Ozaukee, Washington, and Waukesha counties. Volunteers will receive free T-shirts, gloves, and trash bags to assist in the cleanup efforts.
Afterward, cleanup volunteers and the community are invited to Rock the Green’s 14th Annual (FREE) Earth Day Celebration, presented by Milwaukee Riverkeeper & the City of Milwaukee’s Environmental Sustainability Office, held from noon to 3 p.m. at the Harley-Davidson Museum campus.
A Zero-Waste Celebration
The free, zero-waste celebration will feature a live concert on Rock the Green’s
famous pedal-powered stage by The Zach Pietrini Band powered by Velo Femmes & local cycling clubs, along with a raw food demo by Chef Caroline Carter of PBS’s “Cooking Raw”, and a sound bath meditation by 1st Lady Ceiba.
Attendees can also enjoy:
Goat Yoga hosted by MKE Yoga Social & Platinum Sky Farm (pre-registration required)
Eco-Champs Alley featuring 30+ environmental organizations committed to conservation, education, and sustainability, including Bublr Bikes, Hunger Task Force, City of Milwaukee Environmental Collaboration Office, All Energy Solar and more
Sustainable food & beverages from MOTOR Bar & Restaurant at the HarleyDavidson Museum
Honoring an Earth Day Rockstar
This year, Rock the Green will honor Chef Caroline Carter, a champion of sustainability, wellness, and plant-based nutrition, with the 5th Dan Aukofer Earth Day Rockstar Award.
About Rock the Green & Milwaukee Riverkeeper
Rock the Green educates, engages, and empowers the community to take ecoactionable steps toward living, working, and playing in a zero-impact world. By showcasing sustainability, innovation, and best practices, RTG helps communities and events maximize recycling, minimize waste, and reduce consumption, inspiring others to replicate their sustainable festival model.
Milwaukee Riverkeeper is a science-based advocacy organization committed to protecting and improving water quality, wildlife habitat, and responsible management of the Milwaukee, Kinnickinnic, and Meno monee River watersheds.
Get Involved!
To register for the Milwaukee Riverkeeper Spring Cleanup, visit MilwaukeeRiverkeeper. org/spring-cleanup-registration.
Rock the Green location: 400 W. Canal St., Milwaukee
More info: www.RockTheGreen.com
Join our team of holistic health practitioners
We are looking for strategic thinkers, team players and leaders who align with our purpose of improving the health and wellbeing of those we serve
Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy
If our purpose resonates with you, we invite you to explore career opportuni es and apply today. *Full me or part me (at least three days a week as client load builds). $35/hr, up to $40hr maximum. Qualifica ons: Must have a passion for natural health. Background in Nutri on preferred Willing to train the right candidate
5 Nutritional Powerhouses to Easily Add to Your Diet
Fredericksburg Fitness Studio, a private personal training studio, is dishing up tasty options to boost nutrition
Spring is a great time to look at our diet and see if there is something we can add to make us healthier. We get plenty of information about what to remove from our diets, which can be difficult because we are creatures of habit, but adding a few powerful things can help boost our health and be convenient. Improving our nutritional intake doesn’t have to be boring or difficult; it comes down to knowing which items pack a powerful nutritional punch.
“Let’s take a break from trying to remove things and focus more on adding in some healthy foods,” explains Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “Getting the right nutrients into the body can help in a variety of ways, and it is something that everyone can do.”
According to the Centers for Disease and Prevention, adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers. Healthy eating can also help manage chronic diseases. Additionally, research published in the journal Nutrients reports that nutrient inadequacies can impair immune function and weaken immune response. Macronutrients, including vitamins A, C, D, E, and zinc, help with having a healthy immune system.
Focusing on adding some nutritional powerhouses to the diet can be a simple way to meet more nutritional needs without feeling like people are making big sacrifices or getting rid of foods they love. Nutritional powerhouses can add a lot by providing macronutrients and antioxidants to the diet.
Here are 5 nutritional powerhouses to add this month:
•Dark chocolate. Need we say more? Most people love chocolate, but they don’t realize that it’s a nutritional powerhouse when they opt for the dark variety. According to the Harvard School of Public Health, dark chocolate contains 50-90% cocoa, compared to milk chocolate, which contains 10-50% cocoa. They report that it provides iron, copper, magnesium, zinc, and antioxidants, which may help protect the heart. Opt for dark chocolate that is 70% or more cocoa to get the most benefit.
•Beans. Adding more beans and legumes to the diet can have some great benefits. A study published in the journal Nutrients reports that phytochemicals found in beans and legumes are considerably beneficial in improving blood cholesterol levels and glycemic status, providing vascular protection, and reducing markers of chronic inflammation. They help to improve the gut microbiome, which is linked to everything from losing weight to brain health.
•Ginger. Adding ginger to the diet can help in various ways, and it can be as easy as making a batch of ginger shots once a week and consuming one daily or adding it to oatmeal or chia seed pudding. According to the National Institutes of Health, ginger root improves immune system action and acts as an antibacterial/viral agent, antioxidant, anti-inflammatory agent, and anti-cancer agent.
Veggies: The Love-Hate Relationship Your Gut Can’t Escape.
By Charles Platkin, PhD, JD, MPH
Vegetables are a cornerstone of a healthy diet, providing essential vitamins, minerals, and fiber that support overall well-being. However, many people experience gas and bloating after consuming vegetables, leading to discomfort and a reluctance to eat these nutritious foods. To understand why this happens, we must explore the specific carbohydrates in vegetables that contribute to gas production, the role of gut bacteria in this process, and how various preparation methods and food pairings can mitigate these effects.
Q: Why do vegetables, known for their health benefits, sometimes cause uncomfortable gas and bloating?
Vegetables contain various carbohydrates, such as fiber, raffinose, and fructose, that are not fully digested in the stomach and small intestine. Humans lack specific enzymes required to break down these carbohydrates completely. As a result, these undigested carbohydrates reach the large intestine, fermented by gut bacteria. This fermentation process produces gas as a byproduct, leading to bloating and discomfort.
Scientific Explanation: When human enzymes do not break down carbohydrates, they become available for fermentation by the gut microbiota (the community of trillions of microorganisms living in our intestines). The bacteria metabolize these carbohydrates anaerobically (without oxygen), leading to the production of gases such as hydrogen, methane, and carbon dioxide. The production of these gases is a natural outcome of the fermentation process and is often exacerbated by the types of carbohydrates consumed.
Q: Can you elaborate on the specific carbohydrates responsible for gas production? Yes, several types of carbohydrates commonly found in vegetables contribute to gas production:
Fiber:
Insoluble Fiber: Found in the skins of vegetables and whole grains, insoluble fiber adds bulk to stool and aids in bowel movements but does not contribute much to gas production because it doesn’t ferment significantly in the gut.
Soluble Fiber: Found in vegetables like beans, peas, and oats, soluble fiber dissolves in water to form a gel-like substance in the gut. This type of fiber is highly fermentable, providing a rich substrate for gut bacteria. During fermentation, gases such as hydrogen, methane, and carbon dioxide are produced. While beneficial for promoting a healthy gut microbiome, this can lead to increased gas and bloating.
Raffinose:
Complex Sugar: Raffinose is a trisaccharide composed of galactose, glucose, and fructose. It is found in cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and legumes. Humans lack the enzyme alpha-galactosidase, which is necessary to break down raffinose in the small intestine. Consequently, raffinose passes undigested to the large intestine, where bacteria ferment it, producing gases that can cause discomfort.
VEGGIES>>page 24
Is a Career in for you? Massage Therapy
Discover if a career as a Wisconsin Licensed Massage Therapist is right for you by attending one of our introduction to massage therapy classes
It will equip you with the knowledge to pursue or continue a fulfilling career with ample financial rewards and additional benefit that enrich both your professional and personal life.
Tuition: Less than $9,999.00
Schedule: Evening classes, Mondays and Wednesdays 5:30-9:30 pm
Benefits: Job flexibility, potential for high earnings education courses
Natural Eco-friendly Burial
Overview of Natural Burial
Natural burial, or green burial, is the interment of an unembalmed body in an earthen grave. It is a burial practice that has been used for millennia and has seen added interest since the 1990s. Natural burial is dignified, eco-friendly, and minimizes the carbon footprint. Prairie Home Cemetery has a Section (12) devoted to Natural Burial in a Prairie setting.
It is not unusual to see wildlife in the prairie.
The prairie is a magnet for birds of all kinds and butterflies. In the summer you will notice bird watchers, walkers and people who sit and reflect in this beautiful area.
Please visit but do not remove any seeds or flowers, it is strictly prohibited.
Body Preparation
With natural burial, there normally is no traditional embalming, and the body is wrapped in a burial shroud that is then interred. It may also be placed, either shrouded or unshrouded in a fully biodegradable casket. However with green friendly embalming
techniques, families may opt to have a service followed by burial. Please note burial normally takes place within 2448 hours of death.
Caskets
Caskets often times used are of a wicker, sea grass, or wood (or similar solid material) construction, with no metal. No burial vault is used (concrete or other nondegradable permanent device).
Committal Area
The new committal area has a dual purpose:
To serve as a place where families and clergy can hold funeral services
To serve as a place where memorialization of those buried will occur
Cenotaphs
Cenotaphs (large monuments) will be located within this area and hold the names of those individuals that are buried in the prairie.
On December 3, 1849, Nathaniel Walton sold three acres of land to Waukesha township. This was the beginning of Prairie Home Cemetery. For more information contact 262.524-3540.
VEGGIES<<page 23
Fructose:
Monosaccharide: Fructose is a simple sugar found in many fruits and some vegetables, including onions and artichokes. The small intestine has a limited capacity to absorb fructose. When this capacity is exceeded, or in cases of fructose malabsorption, the unabsorbed fructose is delivered to the large intestine. Here, it is rapidly fermented by bacteria, leading to the production of gas and subsequent bloating.
Sulfur Compounds:
Glucosinolates and Other Sulfur-Containing Compounds: Cruciferous vegetables also contain sulfur-containing compounds, such as glucosinolates. During bacterial fermentation in the large intestine, these compounds are broken down into hydrogen sulfide gas, which is responsible for bloating and the characteristic unpleasant odor of flatus.
Q: How does cooking or blending vegetables impact gas production?
Cooking and blending can alter the structure of vegetables, making them easier to digest and reducing the amount of gas produced during digestion.
Cooking:
Heat-Induced Breakdown: Cooking vegetables, especially steaming, boiling, or roasting, can break down some of the complex carbohydrates and fibers, making them more digestible. This reduces the amount of undigested material that reaches the large intestine, thereby decreasing bacterial fermentation and gas production. Additionally, cooking can reduce the sulfur content in certain vegetables, further lessening the production of odorous gases like hydrogen sulfide.
Reduction of Anti-Nutrients: Cooking also reduces certain anti-nutrients, such as phytic acid and tannins, which can interfere with digestion and absorption of nutrients, indirectly contributing to bloating and discomfort.
Preserve Our Health & Well-being
Since 1992, April has been recognized as National Stress Awareness Month. We all have stress and we all experience it in a variety of ways. Because of this, there is not one single definition of stress. Stress can manifest itself as physical, mental or emotional strain or tension. Stress is a reaction to a situation where one feels anxious or threatened. The stressor can be real or imagined. Some top stressful life events are coping with death, marriage or divorce. Chronic stress can lead to serious physical and mental health consequences.
Practicing self-care helps us to preserve our health and well-being during stressfilled times. Self-care is multi-faceted and begins with self-awareness. Self-care does not need to take a lot of time. Ten minutes here and there is all that is needed. “Putting on your oxygen mask first, then helping others” is not just for airline travel. It is a good life lesson. You cannot help others, or yourself, if you cannot function. Self-care is not selfish; it is health promotion.
Self care involves:
Caring for yourself in healthful ways: Nurture yourself physically, emotionally, intellectually, socially and spiritually. Imagine you are a pitcher; if you do not stop to refill your vessel, you will eventually be empty with nothing left to give. Take time to pause, take a few deep even breaths, eat healthful foods, enjoy a short walk, compliment yourself for a job well done, journal your thoughts, schedule a health appointment or simply “unplug” for awhile.
Avoiding “stress numbing” behaviors: Avoid smoking, drinking, eating junk food or excessive shopping as these only provide short-term relief and eventually will create greater problems.
Building resilience: Think optimistically. Choose to grow, to be the victor rather than the victim. Treat yourself (and others) in a caring, respectful way. Cultivate “partners on your path” such as friends, family and neighbors. Keep your physical body healthy and use mental and emotional strategies to maintain balance.
Admit, permit and commit to self-care. It is not selfish, it is necessary. You cannot give what you do not have. Remember to stop and refill your “pitcher”.
To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.
Photo credit:istock.com/Harbucks
Indoor Activities for Seniors To Stay Active and Engaged
Staying active and engaged is crucial for seniors, no matter the weather. Indoor activities for seniors can provide numerous physical, mental and social benefits, helping to maintain a high quality of life. Whether it’s raining, snowing or just too hot outside, these indoor activities will ensure seniors remain active, happy and connected.
The Importance of Indoor Activities
Indoor activities play a vital role in the lives of seniors by offering a multitude of health benefits that contribute to their overall well-being. These activities are not only essential for maintaining physical fitness but also for improving mental health and fostering social connections.
Physical Health Benefits
Engaging in indoor activities helps seniors stay physically active, which is crucial for maintaining their health and independence. Activities can improve flexibility, balance and strength.
Staying active can also help prevent falls, which are a common concern among seniors, and reduce the risk of injuries. Additionally, regular physical activity can elevate heart rate, improving cardiovascular health and reducing the likelihood of chronic conditions such as heart disease and hypertension.
Mental Health Benefits
Mental health is another critical area where indoor activities make a significant impact. Activities that stimulate the brain can enhance cognitive functions and memory.
Engaging in mentally challenging tasks may lower the risk of cognitive decline and reduce the risk of dementia.
Moreover, artistic pursuits can become a therapeutic outlet for expressing emotions and alleviating stress, leading to better overall mental health.
Social Benefits
Social interaction is a main component of many indoor activities, helping to combat loneliness and promote emotional well-being. Group activities offer opportunities for seniors to connect with others, build friendships and share experiences.
These social connections can significantly enhance quality of life by providing a sense of community and belonging, which is especially important for seniors who may live alone or be separated from family.
Emotional and Psychological Benefits
The emotional and psychological benefits of indoor activities should not be underestimated. Participating in enjoyable and meaningful activities can boost mood, reduce feelings of anxiety and depression and increase overall happiness.
Certain activities can evoke positive memories and emotions, leading to improved emotional well-being. Likewise, they can provide a sense of accomplishment and pride, further enhancing self-esteem and mental health.
Routine and Structure
Having a routine that includes regular indoor activities can also provide structure and purpose to the daily lives of seniors. This routine can be particularly beneficial for those who have retired or have fewer responsibilities, helping them stay motivated and engaged.
istock.com/Miljan Živković
Healthier Heart, Healthier Brain … and Cognition
What do we know about the relationship between heart health and brain health?
For the heart to adequately supply blood and nutrients throughout the body, its arteries must be healthy and strong. When they become blocked, every organ of the body quickly becomes impacted. This includes the brain, which requires a steady flow of oxygen-rich blood to function properly. If that blood flow is reduced or temporarily blocked a stroke can occur. When this happens, it can lead to a type of dementia called vascular dementia in which thinking skills are often suddenly impacted after damage to the blood vessels occurs.
The same factors that impact heart health are linked to brain health.
Research cited in a recent Harvard Health article indicates that many of the same risk factors that can lead to heart issues also can lead to dementia. These factors include obesity, high blood pressure, high cholesterol, and diabetes.
And while vascular dementia is most often associated with insufficient oxygen to the brain, newer findings point to heart issues potentially leading to other dementias, including Alzheimer’s.
What can you do to optimize both your heart and brain health?
Get plenty of exercise. Regular exercise strengthens your heart muscle. Before engaging in any exercise regimen, however, it is important to get advice from a physician who can take physical condition and any existing health issues into consideration. Even chair exercises or walking around the backyard can get the muscles working and keep oxygen flowing to the heart and brain.
Eat a healthy diet. Foods that are rich in Omega-3 fatty acids, such as fish and avocados, are hearty healthy. Green vegetables, high fiber grains, and low fat meats, such as chicken, provide protein, while keeping cholesterol levels low.
Quit smoking. Smoking is linked to a wide range of health conditions, including heart disease. It is never too late to quit smoking. Ask your physician for advice and resources to help your loved stay committed to stopping this hazardous habit.
Maintain a healthy weight. Exercise and a healthy low fat diet can help here. Your loved one’s physician can help devise a healthy regimen to reduce weight in a healthy way. Taking off excess pounds puts less stress on the heart. It can also help improve energy, mobility, and balance.
Reduce stress. There is a reason so many people feel better after a yoga or meditation session. It helps reduce stress which, in turn, can lower blood pressure and heart rate. Yoga and meditation are also good stress relievers for caregivers! You might also consider booking some sessions with a licensed therapist who specializes in dementia. They can give your loved one tools to help reduce anxiety.
Feel free to reach out to us for answers to your questions and for resources to help your loved one improve their heart health. We welcome you to drop in to visit any of our communities and observe one of our exercise sessions. Our instructors will be happy to give you some tips and additional resources.
Since 2009, Anthem Memory Care has been a haven for loved ones who need memory and dementia care. Along with compassionate and personalized memory care, we provide services in areas of wellness, health, and safety. We invite you to explore our services or contact us today if you have any questions.
For more infomration call 414-377-9536 or visit www.anthemmemorycare. com.
istock.com/Capuski
istock.com/Jacob Wackerhausen
Physical Activity for Older Adult Care
By Comfort Keepers
It’s been proven time and again that exercise is good for older adult’s physical and mental health. Regular exercise, even in small amounts, can improve mood, relieve stress and improve health. According to the CDC, four of the five most expensive health conditions older adults face can be prevented or managed with physical activity. But, only about 35% of adults over the age of 65 are physically active.
Anyone starting a new exercise plan should consult with their physician. And, it is helpful for family and members of the care team to assist and support physical activity in any way they can.
For those that are physically able to begin an exercise program, regular movement can help them live a more vibrant and healthy life. Some of the health benefits include:
•Improved mental health, mood and outlook
•Prevention, or improvement of, diseases such as diabetes, obesity, heart disease, and osteoporosis
•Reduced pain from arthritis and minimizing its severity
•Decreased risk of falls
Each individual has different needs when it comes to exercise and varying health conditions that may need to be taken into consideration before beginning an exercise regimen. A health professional to determine the best approach to physical activity with senior care.
There are a variety of ways to incorporate aerobic activity, strength building exercises, stretching and balance – all without leaving the comfort of home!
Aerobic exercise – Walking in place, dancing or aerobic routines can help get the heart rate up. These activities improve cardiovascular health and help older adults maintain a healthy weight.
Strength building exercises – there are many easy strength building exercises that can help seniors build the muscles they need to do everyday activities and prevent muscle loss. And, exercises can be done with household items or using body weight, so no expensive equipment is required.
In one study, 100 nursing-home residents performed resistance exercises three times a week for 10 weeks. At the end the exercise group could lift significantly more weight, climb more stairs, and walk faster and farther than their sedentary counterparts.
Stretching – Stretching before and after exercise can help prevent soreness after exercise. And, the additional benefit is improved flexibility, which is good for older adult’s physical health. For those looking to improve their flexibility even more, there are exercise routines available online that include yoga or stretching routines specifically for seniors.
Balance exercises – Balance exercises help seniors prevent falls and improve mobility. Yoga, tai chi, and other low-impact activities can all help improve balance and overall physical health.
Those that need a little assistance getting started should not hesitate to reach out to their doctor, family or caregiver. It is never too late to adopt an active lifestyle!
When looking for a healthy remedy to help stay engaged, active and healthy, a small herb garden can be just what the doctor ordered in more ways than one! For more information contact Comfort Keepers at 414-858-9400 or visit www. comforkeepers.com/offices?Wisconsin/Milwaukee.
A Community for Wellness
For 100 years, VMP has strived to create an environment where older adults thrive and remain engaged and healthy. We have come a long way since our inception in 1925 as the non-profit Elmore Methodist Home for the Aged located at 11th and Kilbourn. While we keep an eye on the past and honor our Christian roots, we move forward with a clear vision to continually improve and grow our community. Before our current buildings were constructed, Methodist Manor’s first Executive Director Reverend George Palmer declared that our campus should be “a self-contained community with all the necessary facilities for communal living. It is intended to meet the spiritual, physical, and social needs of its residents.” Since the beginning, we have accomplished this lofty ideal by expanding options to accommodate the ever-evolving needs of older adults.
VMP Healthcare & Community Living is set on over twenty park-like acres in the blossoming city of West Allis where business is booming, and residents benefit from a supportive community. We have been proud to call West Allis
home since 1960. VMP offers a full continuum of care including independent living, assisted living, memory care, short-term rehabilitation, skilled nursing, and ventilator care. At any given time, we serve more than 400 seniors.
With 262 spacious and comfortable independent apartments and a host of amenities, VMP truly checks all the boxes. Enjoy a book next to the fireplace in the Hearth Room, a game of poker in Lucy’s Lounge, pedal away on one of our recumbent bikes in the Fitness Center, or practice your woodworking skills in our fully equipped shop. A convenience store, chapel, café, upscale resale shop, and an on-site hair salon make every day just a little bit easier and carefree.
The word “boring” is not a part of our vocabulary. If you are looking for more to do, then join our Senior Community Club (SCC), which has 700+ members and has been providing recreational activities for 47 years. Each quarter, our SCC publishes a twelve-page newsletter listing excursions (theater, concerts, and trips – going to Iceland this spring), special events (music, luncheons, and craft classes), and exercise programs (yoga, balance, dance, and more), weekly games (poker, bridge, sheepshead, and mah-jongg), and educational programs. And this is just the tip of the iceberg! To join and receive the newsletter for a nominal fee, please call 414-607-4186.
From our humble beginnings and with the benefit of time, VMP has emerged as a healthcare leader. Our spectrum of services, longevity, non-profit status, and faith-based mission make our community unique. We believe it is our mission and privilege to serve the community and support local causes.
Successful Aging
VMP is a caring community committed to enriching people’s lives. We offer a full continuum of care, so you can be confident that you are receiving the right amount of care when you need it.
Whether you want to explore independent or assisted living, rehabilitation opportunities, or memory care, we invite you to see what we have to offer. We want you to get the most out of your wellness journey. Wherever you call home within VMP, you can enjoy a variety of amenities and services while being a part of a safe and secure environment.
Please visit our website to learn more, take a virtual tour, and scroll through our Facebook page at VMPcares.com. Contact us to schedule an in-person tour at 414-607-4322.
Whether we realize it or not, being connected with our community has been a staple of our lives since we were children. We formed friendships on the bus we took to school every day, attended neighborhood barbeques with the family that sat behind us at church every week or engaged in some light rivalry with the couple down the street who seemed to never lose a game of cards – no matter how many times we played against them.
Often times, without even realizing it, we are forming bonds with people with whom we have even the slightest bit of interaction with. Think about it – when you go to the grocery store, you recognize some people, like the woman who always seems to have the number just before you in the deli line. When you call for takeout, they might know your order by heart simply because of your name or phone number. When your car needs servicing, you’ll likely take it to the same mechanic or workshop you visited the last time you needed work done.
Even these small, ordinary interactions are what make us feel like we belong. This very feeling of connectedness is precisely what provides us with a sense of security and the opportunity to form new relationships that are vital to our happiness throughout our entire lives. But, as we age, these little familiarities can disappear.
Unfortunately, as we age, the decline in our ability to be physically independent results in a feeling of increased isolation. If we are no longer driving, we don’t see that mechanic or that pesky woman at the deli, who in some strange way provided comfort. Now that we are retired, we don’t see our co-workers or meet new people who we can form friendships or even acquaintances with. This new dynamic of social isolation has negative side effects – both emotionally and physically, but there are solutions.
Senior living communities provide more than just the basic necessities of life. Beyond the obvious benefits of onsite care-givers and daily activities that a community provides, it also places seniors in an environment with others who are like-minded. Peers who have similar interests and life experiences, and the prospects of new, fulfilling social interactions.
It is not just an apartment or home that one occupies. It is the nod from a neighbor in the hallway. It is the feeling you get when someone calls you by your name or the comfort you feel when the chef knows you don’t like onions, so you never have to worry about them showing up on your plate.
It is a sense of belonging and that is irreplaceable.
Don’t wait even one more week to explore the possibilities and peace of mind that worry-free senior living can provide. Whether you or your loved one is in search of an active lifestyle that’s rich with amenities and social options, or require more care-focused solutions
When evaluating today’s broad spectrum of available senior living solutions, remember the ultimate value and sustainability of a community isn’t determined in the here and now. You began your search thinking of the future and what’s best for you and your loved ones. . For more information visit www.discoverycommonsbrookfield.com or www.discoverycommonsnorthshore.com.
Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.
istock.com/Jacob Wackerhausen
istock.com/gorodenkoff
SHRINKING HEIGHT IN SENIORS -
5 Ways to Keep Bones & Spine Healthy
If you have a loved one who is experiencing height loss as they age, there are ways you can help them maintain their spine and bone health.
Can a Person Shrink in Height?
For some seniors, one of the effects of getting older is they can shrink in height. While this is not necessarily a sign of poor health, it is important to understand why it happens, and what can be done to keep older people’s bodies as strong as possible. If you have a loved one who is experiencing height loss as they age, there are ways you can help them maintain their spine and bone health.
Why Do Some Seniors Lose Height?
There are multiple reasons older people lose height as they age, including compression of the vertebrae or discs, curvature of the spine, and loss of bone density due to conditions such as osteoporosis. In addition, loss of torso muscle mass, and flattening of the feel can contribute to shorter heights. Metabolic changes in the body can also be the cause of a person’s height decreasing.
5 Ways Seniors Can Maintain Skeletal Health
Let’s look at 5 great ways a senior can keep their bones and spine as healthy as possible.
Preserve Bone Density
Simply put, the denser human bones are, the stronger they remain. A person’s bone density can be greatly affected by diet and exercise. Encourage your loved one to eat foods rich in calcium, such as leafy greens and seafood. Taking Vitamin D is also very helpful, as it aids in the body’s ability to absorb calcium into the bloodstream.
Keeping Spinal Discs Hydrated
Drinking plenty of water will help keep your loved one’s intervertebral disks hydrated, so they do not shrink. It’s also important to move regularly, up to one’s physical ability. This combination of adequate hydration and movement (which helps the disks absorb water) is a great way to minimize the potential for more serious back problems down the road.
Maintain Muscle Mass
Moderate, regular exercise can help keep older muscles strong and toned. Any kind of resistance training will keep muscles healthier. Be sure your loved one is also getting plenty of quality protein in their diet, such as lean meats, cheese, or nuts. Protein is a key building block of maintaining strong muscles throughout the body.
Posture
Advise your loved one to focus on their posture when walking or sitting. Keeping one’s spine in proper alignment can reduce pain, and increase blood circulation. A good posture also contributes to stronger lung capacity, higher energy levels, and reduced joint wear.
Practice Good Health Habits in General
A healthy lifestyle is just as beneficial for the spine and skeleton as any other part of the body. Encourage your loved one not to smoke, eat healthfully, refrain from excessive alcohol use, maintain a healthy weight, and exercise as much as they can. A healthy diet will keep their bones and spine stronger and more flexible.
Leah’s Top 3 Things Seniors Can Do To Refresh Their Homes for Spring
Springtime is upon us and, while it may feel a little quieter around the house these days, here are three easy things that our Interior Designer, Leah Ogden, says you can do to boost your spirits and give your home a fresh look!
“Trading Places”
Nothing says spring like bright colors. While it might be difficult get your din-
ing room repainted, a new accent pillow, throw, or table runner can really freshen up your space with minimal effort. Even moving items around your house can make a space feel different. I bet you didn’t think your guest room pillows would work on your living room sofa, did you?! If you’re in the mood to shop online for something new, most retailers are having sales on tons of items, so take advantage before stock runs out!
Flower Power
Whether you have a garden in your backyard to pick from or not, a vase of fresh cut flowers on your dining table or kitchen counter instantly enlivens your senses and brings a nice pop of color into your space. Tulips are a personal favorite and come in many different hues!
If flowers aren’t your thing, fresh greens can work just as well. For example, Whole Foods Market sells many different varieties of mixed filler greens and they tend to be easier on your wallet than most flower arrangements. My favorite green variety is fresh eucalyptus as it gives off a clean and fresh scent —plus it can last for weeks, especially if you let it air dry! For any type of flower or green, please remember to cut the ends off and change the water every few days to perk up those buds!
Family Photos
Due to social distancing, many of us are not able to physically visit with family members and are spending more time inside our homes. If you’re like me, you have loads of picture frames sprinkled around every room. Try doing a spring refresh with those old photos and swap for newer ones or take a trip down memory lane with MUCH older photos! A new frame or two can make all the difference in helping your space feel different.
Another option is to purchase a digital frame (The Aura Digital Frame is my personal favorite) where family members can upload photos directly to your frame, helping you to digitally connect while we are still apart!
Leah Ogden is an interior designer based in Milwaukee, WI. Her experience lies in the residential, hospitality and commercial markets of New York City and the Chicago/Milwaukee region. She works closely alongside architects, designers, contractors and of course — clients. Through these relationships Leah has learned to value collaboration as a key to successful design.
Leah is available to help you design your space in any capacity. Contact her at leah@leahogden.co for more information.
REVITALIZE YOUR WELL-BEING
FoodTrients Unveils Nourishing Anti-Inflammatory Recipes to Conquer Stress, Accelerate Healing, and Bolster Immunity
Inflammation can wreak havoc on your health. It’s the body’s natural reaction to a stressor, which can be an injury, illness, infection or even a tough workout. Acute inflammation is a good thing, as long as it resolves the effects of stress on the body in the short term. But when it is chronic, occurring at high levels over a period of time due to a lack of sleep, poor diet, repeated infections, or other health conditions, it can lead to digestive problems, reduce the body’s ability to heal and lower immunity, leading to inflammatory diseases such as cancer, diabetes, and arthritis.
Exercise, getting enough rest and reducing emotional stress are ways to reduce inflammation in your body. As far as eating right, Grace O, founder of FoodTrients, believes that there are many foods that help reduce or avoid chronic inflammation and regularly features them on the FoodTrients website. Fortunately, they are easy to work into your diet and quite delicious.
“I keep coming back to the Mediterranean diet, which is high in lean proteins like fish, as well as fruits, vegetables, whole grains, and low saturated fats such as olive oil that help with reducing inflammation in the body,” Grace says. “And if you look at some of the ‘blue zones’ including Icaria, Greece, and Sardinia, Italy, the long, healthy lives of those residents are attributed to their Mediterranean diet and a lifestyle of integrated physical activity and social connections.”
Following are two of Grace’s recipes that are high in anti-inflammatory ingredients and are excellent additions to any dietary regimen. To see the complete list of anti-inflammatory recipes click here.
Quinoa Chili with Sweet Potatoes
Serves 5
This is a hearty vegetarian ‘chili’ loaded with flavor and nutrition. It contains 39 percent of the RDA for fiber, 24 percent for protein, 215 percent of vitamin A, which protects vision, boosts the immune system and is beneficial to reproduction, growth, and development. Vitamin A also helps keep the heart, lungs, and other organs working properly.
Ingredients
1 ½ Tbs. olive oil
2 (12 oz.) sweet potatoes, peeled and cut into ½ -inch pieces
1 medium yellow onion, diced
2 poblano peppers, diced
4 large cloves of garlic, chopped
1 Tbs. chili powder
2 tsp. ground cumin
2 tsp. ground coriander
1 tsp. ground cayenne pepper
1 qt. unsalted vegetable broth
1 (10 oz.) can no-salt-added diced tomatoes with green chiles
1 (4 oz.) can diced green chiles
2 cups of water, divided
1 cup uncooked white or multicolored quinoa
1 ½ cans (about 23 oz.) of no-salt-added pinto beans, rinsed
½ teaspoon salt
Sliced jalapeño peppers, plain Greek yogurt, and cilantro for serving Directions
Heat oil in a large pot over medium-high heat. Add sweet potatoes and cook, stirring occasionally, until slightly softened and lightly charred, 6-to-7 minutes. Add onion and poblanos; cook, stirring occasionally, until slightly softened, about 3 minutes.
Add garlic, chili powder, cumin, coriander, and cayenne; cook, stirring constantly, until fragrant, about 30 seconds. Add broth, tomatoes, green chiles, and 1 cup of water. Cover, increase heat to high, and bring to a boil.
Stir in quinoa, beans, and salt. Reduce heat to medium, cover and simmer, stirring occasionally, until the quinoa is tender, about 15 minutes, adding the remaining 1 cup of water during the last 3 minutes of cooking time. Garnish with jalapeño slices, Greek yogurt, and cilantro.
Savory Oatmeal with Baby Spinach and Poached Egg
Serves 4
Whole grains are a key part of a Mediterranean diet, plus they are hearty and satisfying. This recipe provides the protein and vitamins from the egg. Spinach is an excellent source of vitamins A, C, K, iron, folate, and potassium. Spinach also adds some protein to your diet.
The oatmeal provides antioxidants, improves insulin response, lowers blood sugar, improves cholesterol levels, promotes healthy bacteria in the digestive tract while it’s also a good source of vitamins and minerals including magnesium, iron, phosphorus, zinc, folate, and vitamins B-1 and B-5. Cooking the oats
in the skillet with the onions gives it a risotto-like texture.
Heat oil in a medium-size skillet over medium-high. Add onion and cook, stirring occasionally, until tender, 3-to-4 minutes. Stir in oats; cook 1 minute. Add water and bring to a boil. Reduce heat to medium, and simmer, stirring often, until oats are tender, about 8 minutes. Remove from heat.
Stir ¾ cup cheese, ½ teaspoon salt, and ¼ tsp. pepper into oats mixture. Spoon ½ cup of oats mixture into each of 4 serving bowls; top each with ½ cup spinach and 1 poached egg. Sprinkle evenly with salt and pepper to taste, and top evenly with remaining ¼ cup cheese. Sprinkle evenly with chives.
*For perfect poached eggs:
Use the freshest eggs possible. Crack each egg into its own ramekin; pour the egg into a fine mesh strainer to remove the watery part of the white to avoid the ‘whispies’.
Fill a large pot with about 3 inches of water; bring to a boil; add 1 Tbs. of apple cider vinegar.
Turn down the heat to barely a simmer; spin the water to create a vortex; place the egg into the center of the vortex; leave in for about 3 minutes.
Once the white is opaque, gently scoop out the egg with a skimmer and place it on a paper towel. Repeat with all the eggs.
Just before serving, place all the eggs into a bowl of hot water to heat.
Alta Mira II offers one & two bedroom apartment homes for those 55 & older. Alta Mira II is a non-smoking community that was constructed with special features for those who may be deaf or hard of hearing. Alta Mira II offers an array of amenities and social activities for its residents. Income restrictions apply.
Bell Tower Place is a non-smoking community offering elegant one & two bedroom apartment homes. Located in a quiet, residential neighborhood you are still situated in close proximity to all the modern conveniences you will need to live an independent, maintenance-free lifestyle.
Cedar Glen offers spacious one & two bedroom apartment homes centrally located in Wauwatosa, just 10 minutes from all of your shopping & dining needs. A variety of activities, 24-hour emergency maintenance and on-site management allow for the independent lifestyle you deserve! Income restrictions apply.
Granville Heights offers one & two bedroom apartment homes in a non-smoking community. Centrally located, you will have easy access to churches, grocery stores, restaurants and more while enjoying a relaxed, maintenance-free lifestyle within the community. Income restrictions may apply.
High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior Our non-smoking community is the perfect place to call home.
Hill Crest, located on the Woodland Ridge Campus offers centrally located one adn two bedroom apartment homes fo rthe independent senior. In close proximity to all of your shopping, dining and entertainment needs, our social activities will have your social calendar full year-round. Income restrictions may apply.
Located on the Woodland Ridge Campus adjacent to the Towering Woods Nature Conservancy, Crestview offers one & two bedroom apartment homes in a non-smokin, pet-friemdly (restrictions apply) community. Enjoy an indepdendent lifestyle with 24-hr. emergency maintenance available. Income restrictions may apply.
The Importance of Community Within A Community
Whether we realize it or not, being connected with our community has been a staple of our lives since we were children. We formed friendships on the bus we took to school every day, attended neighborhood barbeques with the family that sat behind us at church every week or engaged in some light rivalry with the couple down the street who seemed to never lose a game of cards – no matter how many times we played against them.
Often times, without even realizing it, we are forming bonds with people with whom we have even the slightest bit of interaction with. Think about it – when you go to the grocery store, you recognize some people, like the woman who always seems to have the number just before you in the deli line. When you call
for takeout, they might know your order by heart simply because of your name or phone number. When your car needs servicing, you’ll likely take it to the same mechanic or workshop you visited the last time you needed work done.
Even these small, ordinary interactions are what make us feel like we belong. This very feeling of connectedness is precisely what provides us with a sense of security and the opportunity to form new relationships that are vital to our happiness throughout our entire lives. But, as we age, these little familiarities can disappear.
Unfortunately, as we age, the decline in our ability to be physically independent results in a feeling of increased isolation. If we are no longer driving, we don’t see that mechanic or that pesky woman at the deli, who in some strange way provided comfort. Now that we are retired, we don’t see our co-workers or meet new people who we can form friendships or even acquaintances with. This new dynamic of social isolation has negative side effects – both emotionally and physically, but there are solutions.
Senior living communities provide more than just the basic necessities of life. Beyond the obvious benefits of onsite care-givers and daily activities that a community provides, it also places seniors in an environment with others who are like-minded. Peers who have similar interests and life experiences, and the prospects of new, fulfilling social interactions.
It is not just an apartment or home that one occupies. It is the nod from a neighbor in the hallway. It is the feeling you get when someone calls you by your name or the comfort you feel when the chef knows you don’t like onions, so you never have to worry about them showing up on your plate.
It is a sense of belonging and that is irreplaceable.
Choose the Right Care
Before you can truly begin your search for the perfect Cedarburg senior living options, you need to determine what kind of care you’re looking for. In senior living, what type of care you choose will depend on your loved one’s unique health needs.
If they’re relatively healthy but want to enjoy a low-maintenance lifestyle around people their age, a retirement community is the best option. If some evolving health and mobility issues prevent them from handling daily tasks, assisted living is the choice.
Join us for a complimentary lunch and tour! Call 262-228-6539 and visit www. lakehousecedarburg.com.
istock.com/Jacob Wackerhausen
istock.com/Kateryna_Mostova
A New Chapter in Life: Embracing the Move to Assisted Living
I’d like to share (what I can) with you about a joy-filled interaction I witnessed recently while visiting one of our communities. You see, it was nearing the end of the lunchtime rush, and as many were making their way out of the dining room, a husband-and-wife couple (both in their late 80’s) stopped to greet a friend, myself and a couple of our team members who they know very well.
As we often do, we laughed and made jokes together. Chatted about goings on in the community and asked how they’re doing. It was a conversation among friends—you could tell by the authenticity and comfort level. The smiles, laughter and hugs were genuine, not awkward or manufactured. There was real love
there, and I distinctly remember the sense of pride it gave me to see the way our community and team members were making that sort of difference in these residents’ lives.
I was reminded in that moment that it’s that feeling of ease and happiness; that enriched and unburdened way of life. That’s the “It Factor,” and what senior living is really all about.
Now, I share this for one reason only: To remind folks that especially in the case of senior living communities, outside expectations and reality are often very different. So for anyone who’s hesitant about assisted living due to pre-existing fears that they won’t like it, stop and consider something…”What if you do?”
What if the maintenance-free lifestyle helps open up new possibilities for fun and leisure? What if you start building friendly bonds with neighbors and the many, dedicated team members who you’ll see here almost every day? What if assisted living even gives rise to a happier, healthier chapter of life, and making the move turns out to be one of the best decisions you’ve made?
That’s just a little something that I’ve wanted to share, so please, give it all some thought. While we’re at it, here are a few, additional suggestions for those considering residential solutions like assisted living:
Leave Preconceptions at the Door
There’s a saying, “Don’t Let Your Fears Decide Your Fate,” and I think that rings especially true here. If, because of your own fears and preconceived notions, you don’t go experience today’s senior living community setting for yourself, you may not even know what you’re missing!
Be Positive
If you’re considering senior living today, or will be at some point in the future, focus on what could go right and how good it can be (not the other way around). Whether you come into this experience feeling positive or negative, you’re likely to be right either way.
Get Involved in as Much (or as Little) as Desired
Senior living communities are designed and operated to provide the tools to live a more active, satisfying lifestyle, but seizing that lifestyle is up to each individual. Be prepared to do your part by being open to socializing and getting involved in whatever interests you. Join us for a complimentary lunch and tour! Call 262-462-0991 and visit www.lakehousemenomonee.com.
istock.com/Jacob Wackerhausen
When
You Need More Than Home Care
Home care can be a great choice for older adults in need of some assistance, but there may come a point when their care needs exceed what home care can provide. Here, we explore different senior living options for older adults who need to transition from home care to a different type of care. Home care is an excellent solution for older adults who need a little extra support to live independently at home. However, it is common for home care services to become too expensive to be sustainable, especially as chronic needs or complex medical conditions require additional hours of service from a home care agency. Fortunately, there are senior living options that can ensure your loved one continues to get the support they need.
Senior living communities are all unique, but it can be helpful to learn about how the different types of care might or might not be appropriate for your loved one during their transition from home care to residential care. Here, we explore the different types of senior living options and why someone might choose each one.
Assisted living
Assisted living communities are residential care facilities that provide 24-hour caregiver oversight in addition to amenities and services designed to enhance wellness. Assisted living is an excellent solution for older adults who need some support with a few activities of daily living (ADLs), such as grooming, showering, dressing, eating, ambulation, transferring, or toileting. An all-inclusive lifestyle is also a highlight, often with housekeeping, maintenance, and even transportation services included in the monthly fee.
Assisted living communities typically offer:
Caregivers on-site around the clock.
Personalized support and care based on an individualized service plan.
Nurses on staff to assist with medication management, emergencies, and physician communication.
Events and activities held daily, including in the evenings and on weekends.
Chef-prepared meals served three times daily in a social dining room setting. (Meal services and dining programs differ from state to state and community to community. You’ll want to check with the facility to learn whether and how often they serve meals and snacks.)
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Laundry services. (These services often come with an extra fee. Check with each community to learn their policy and laundry services fee schedule.)
On-site visiting physical and occupational therapists.
Shared community spaces that might include a library, living room, nature trails, outdoor patio, gazebo, and more.
Why move to assisted living after home care?
The transition from home care to assisted living is often quite smooth, in part due to the similarities of the services provided. Most adults transition from home care to assisted living due to needing more hours of home care oversight and support. For many families and senior budgets, around-the-clock or live-in home care is simply too expensive to be sustainable. If your loved one is in this situation, assisted living can offer around-the-clock support and oversight in addition to more amenities and services not available with home care.
You might also find that your senior loved one is lonely and isolated while living at home. Even if they have a friendly home care caregiver stopping by daily, these visits are not a substitute for connections with peers. Social isolation and feelings of loneliness are common among older adults, especially those who live at home alone. Being isolated from peers can lead to serious health complica-
tions, including a higher risk for anxiety and depression, heart disease, obesity, and more rapid cognitive decline. Assisted living communities are designed to create opportunities for meaningful peer connections, whether neighbors attend an exercise class together or meet up at the dining room table for a meal.
Memory care
Memory care is a specialized type of senior care created especially for those living with Alzheimer’s disease or another type of dementia. This type of care can be provided in stand-alone memory care communities or in dedicated memory care wings of assisted living communities or nursing homes. The environment itself is designed to enhance comfort while meeting challenges that can come with cognitive decline, and staff are specially trained in best practices for dementia care. The daily routine of the community mimics familiar rhythms, which can decrease the anxiety and restlessness that can come with dementia.
Memory care communities are staffed 24/7 with experienced and specially trained caregivers. In addition, nurses are available to assist with health monitoring, medication management, emergency response, and physician communication. A social worker is also commonly on staff to support residents and their family members.
Other amenities and services often available in memory care communities include:
Chef-prepared meals served three times daily in a social and comfortable family dining room setting. (Check with the facility to learn about their specific meal offerings.)
Prescribed diets and other adaptive dining interventions available for residents who need extra support.
Events and activities that occur daily, including evenings and weekends.
Family night events and educational opportunities.
Assistance and support individualized based on resident abilities and the progression of dementia.
Why move to memory care after home care?
Dementia is a progressive condition, which means it gets worse over time. While a home care provider can give occasional oversight and support with ADLs for someone in the early stages of dementia, it is common for seniors with dementia to eventually need 24-hour oversight for safety and engagement as they move into the middle and late stages of the condition.
Memory care communities provide a safe environment, oversight, and assistance in addition to care and activities specifically designed for those with cognitive decline. These specialized communities also provide a routine, which can decrease the anxiety and restlessness that often accompany the disease. In addition, specially trained staff ensure personalized interventions occur at any time of day or night so that your loved one can feel safe and calm.
Nursing home care
Nursing home care, also referred to as skilled nursing care, is a senior living option that provides support that is more clinical in nature. Nursing homes provide around-the-clock care from both nurses and certified nursing assistants (CNAs) for seniors with more complex care and medical needs or chronic conditions.
Nursing homes are known for their skilled care capabilities, which may include wound care management, IV management, and chronic disease management. They also offer inpatient therapy services for short- and long-term rehabilitation needs.
Other services and amenities in these communities can include:
Chef-prepared meals served three times daily in the dining room, with special attention to preferred and prescribed diets, including mechanical soft diets.
Activities and events scheduled daily, including nights and weekends.
Private or semiprivate rooms.
Nurses on staff 24 hours a day to assist with emergency response, acute medical care, medication management, and physician communication.
Events and educational opportunities, including those that involve family.
Why move to a nursing home after home care?
If your loved one has significant personal care needs that require around-theclock or live-in home care, it may become too expensive. If they have a complex medical condition that requires skilled care interventions, nonmedical home care services cannot provide that type of acute support. Home health care services can provide medical support to your loved one for some time, but around-theclock medical home health care can become expensive quickly. A move to a nursing home environment is often the best decision based on safety and medical needs.
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Quality Nutrients Found to Improve Brain Health and Memory
Have you or a loved one ever walked into a room only to realize you’re not sure what you went in there for? How about losing your train of thought in the middle of a story?
It’s pretty common to experience memory lapses like this from time to time. Sporadic forgetfulness can become a normal occurrence as we age. Hormones and proteins are usually to blame.
According to the American Psychological Association, our proteins and hormones change as we get older. They are no longer able to protect or repair brain cells. And because of this, neural growth and stimulation decline.1
But – cue the encouraging news – there are certain quality nutrients found to improve brain health and memory.
You can make these nutrients part of a healthy, well-balanced diet. They can help your brain health and lower your risk for dementia and Alzheimer’s as you age.
As a friendly reminder – it’s always a good idea to consult your doctor before adding anything new to your diet, so consider asking your physician about any new supplements you’d like to try.
Here is a list of 5 quality nutrients found to improve brain health and memory:
Omega 3 Fatty Acids
Nearly 60% of the human brain is composed of fat. So it’s no surprise that this important nutrient plays a big role in brain health. Fatty acids are among the most crucial molecules that determine your brain’s stability and ability to function properly.2
Without going too in-depth in the world of science, there are two types of Omega 3 Fatty Acids – EPA and DHA. These are the most important Omega 3 Fatty Acids to consume.
Since our bodies don’t produce these fatty acids on their own, the best way to get them is from eating fish and fish oil products.
The best type of fish to eat are those low in mercury:
● Salmon
● Pollack
● Cod
● Canned Light Tuna
If the thought of eating fish makes your stomach churn, rest easy.
Many different types of fish oil supplements can be purchased and taken in place of eating fish. Consult your doctor about what type and amount would be best for you.
Vitamin K
Vitamin K benefits the body in many different ways. One of those is an increase in brain health and memory.
Recent studies have shown that healthy individuals with blood levels high in Vitamin K1 had the highest memory of everyday events.3
Vitamin K1 can primarily be found in plant-sourced foods such as dark, leafy green vegetables. Kale, mustard and collard greens, swiss chard, spinach, broccoli, and brussel sprouts round out the top performers that are packed with Vitamin K1.
Just goes to show you that your mom always knew what she was talking about when she said, “Eat your veggies!”
Antioxidants
Antioxidants help our bodies by preventing or delaying some types of cellular damage. Antioxidants can be man-made or natural substances that assist our bodies to neutralize harmful free radicals.
istock.com/Vadym Pastukh
Preparing to Move
Start Early - Give yourself plenty of time to prepare for your move. 6 months to 1 year before your move is the best time to start the process. If you don’t have that much time, don’t be discouraged, it’s never too late to begin.
Create a Timeline - A timeline will help you plan and prepare for your move regardless of when and how far away you are moving. Start with your move date and work backward to set a schedule for getting everything done in time. Also, create a detailed checklist of things to complete including canceling and transferring utilities & services and making all the necessary address changes.
Downsizing - If you are moving into a smaller space, it is essential to downsize your belongings. A floor plan can help determine which furniture pieces will fit in your new home. Additionally, sorting through your kitchen, bathroom, and closets can greatly impact your move’s success. As you are editing your things, consider your new space as well as your current & future lifestyle. Focus on what you use, need, love, AND most importantly, what will fit in your new home. Considering the storage and cabinet space in your new kitchen and bathrooms can be especially helpful as you sort through your things. You can even measure how many feet of hanging clothing your new closets will accommodate.
Packing - To ensure your items are safely moved to your new home, it’s important to use appropriate size boxes for your belongings. Books, glassware, canned goods, and other small, heavy items should be packed into a 1.5 cubic foot box. Small appliances and larger items can be packed into a medium 3.0 box. Large 5.0 cubic foot boxes are great for bedding, linens, pillows, and towels. Avoid using trash bags, open-top boxes, and newspapers for packing. As you pack, consider where items will go in your new home. Boxes should be labeled with the room in which they will be unpacked and a few details of the contents. You will want to be able to quickly identify which boxes contain your coffee pot or other essential items to be able to open right away and save the decor for unpacking later.
Moving Day - A well-thought-out plan and thorough preparation can contribute to a smooth move day. Identify a box or suitcase of essentials for your first night in your new home. This should include items you would typically pack as if you were staying in a hotel. You’ll also want quick access to a set of clean sheets for your bed. If you’ve hired a reputable moving company to do the heavy lifting, still be available for questions as they arise. Share your floor plan with the movers or plan to direct them on furniture placement in your new space. Remember to take breaks throughout the day and take care of your needs.
Unpacking & Set up - The kitchen is often one of the most used rooms of a home and should therefore be one of the first rooms to unpack and set up. You will inevitably find items you don’t need or want as you unpack boxes. Be prepared to donate, recycle, or discard these things, as appropriate. Give yourself plenty of time to unpack and settle into your new home.
Tip - Consider hiring professionals to help with packing, moving, and unpacking. Research suggestions from friends and family to help you find the best fit for your needs. The community where you are moving might also have referral options for you to consider.
Author: Kari Stremmel is a Team Lead for Smart Moves. She lives in Southeast Wisconsin, is married, and has 2 young adult children. In the past 25 years, Kari and her family have moved 7 times, 5 of which were cross-country moves. For more infomrtion visit www.smartmoveswi.com or call 414-526-5242.
Boiled Peanuts: A Superfood Recipe for Hearts & Minds
Boiled peanuts are a great way to enjoy a nutritious dish with big benefits— and all it takes is a few simple ingredients! Read on to see how you can make them yourself, and learn about how they can help you stay healthy.
What Are Boiled Peanuts?
Boiled peanuts are a staple snack in the southern United States. Made by boiling raw green peanuts in salted water until soft, it’s a preparation that traces back to Africa and gained popularity in the US during the Civil War, where historical letters describe soldiers carrying peanuts with them for boiling or roasting when food was scarce.
Today, they’re a favorite treat served hot and fresh at roadside stands and fairs. Famous for their uniquely nutty taste and tender texture, the most popular way of enjoying them is to pinch the shell at the seams and pop the peanut kernels into your mouth. (Just make sure you give them a chance to cool off first!)
Boiled Peanuts Benefits
Boiled peanuts are a powerhouse of nutrition, offering a variety of health benefits that make them an excellent snack choice and good for your body. This southern staple packs all the power of peanuts, plus nearly 4x the antioxidants! Bursting with essential nutrients, they can support various aspects of your overall well-being. From heart health to digestive wellness, these tasty legumes provide a delicious way to nourish your body and enhance your health.
Nutritional Benefits of Boiled Peanuts
Elevated Antioxidants
Boiling peanuts has a significant effect on their phytochemical composition, increasing their total flavonoid and polyphenol count,1 which are better known as antioxidants. In fact, boiled peanuts have nearly four times the number of antioxidants found in other kinds of peanuts.
Vitamin Enrichment
Peanuts are a great source of vitamins, particularly niacin which supports digestive health, skin, nerves, and potential protection against Alzheimer’s disease and cognitive decline.
Mineral Abundance
Peanuts are packed with vital minerals, like Magnesium, which supports the health of nerves and muscles, and Phosphorus, essential for converting energy within the body.
These naturally-occurring nutrients have been linked to numerous health benefits, including cancer prevention, reduced inflammation and prevention against cardiovascular diseases.2,3
Health Benefits of Boiled Peanuts
This southern staple packs all the power of peanuts, plus nearly 4x the antioxidants!
Reduced Mortality Risk
Consumption of peanuts has been linked to decreased mortality rates across various health conditions. The antioxidants and nutrient composition in peanuts might contribute to this protective effect against mortality.
Weight Management Support
Peanuts might induce feelings of fullness due to nutrient content and fiber. This feeling of satiety can help control appetite and support weight loss efforts.
Cardiovascular Health
Peanuts may contribute to cardiovascular health due to their nutrient profile.
Antioxidants, along with vitamins and minerals like niacin, magnesium, and phosphorus, can play a role in reducing the risk of cardiovascular diseases. This effect could be attributed to their ability to lower inflammation and support heart health.
Boiled Peanuts Recipe
Cooking Supplies
1 large pot
1 large bowl
Jars or sealable bags (for storage)
Ingredients
1 bag raw, green peanuts (in shell)
Water
Salt
Cajun seasoning (optional)
Time: 4 hours
Makes 4 Cups In Shell
Directions
Add one cup of salt per gallon of water in a large pot. If you’re feeling spicy, add the cajun seasoning. If not, just add the raw peanuts.
Cover the pot and bring the contents to a boil.
Reduce heat to a simmer and cook for 4-6 hours, or until peanuts are tender. (Open the shell and taste to test, but be careful of the heat!)
Once the peanuts are tender, turn the heat off and transfer the peanuts to a large clean bowl.
Once they’ve cooled enough, serve immediately. Or, store in jars or sealable bags to enjoy later. Just make sure you do so with some of the liquid they were cooked in to keep them moist. They should be kept in the refrigerator for about a week.
Nutrition Information
Per 1 Cup Serving:
Calories: 200
Calories from Fat: 125
Fat: 13g
Trans fats: 1.9g
Cholesterol: 0mg
Carbohydrate: 13g
Protein: 8.5g
Fiber: 5g
Sodium: 473mg
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INTO WELLNESS” HEALTH FAIR
How Peanuts Can Help You Live Longer
Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.
A recent study published in the Journal of the American Heart Association found that you can lower your risk of dying prematurely from multiple causes, including cardiovascular disease (one of the leading causes of death worldwide, according to the World Health Organization). All it takes is eating a healthy plant-based diet with plenty of nuts, legumes, fruits and vegetables.1
The Studies Are Stacking Up
This isn’t the first time the benefits of peanuts have been corroborated, though. In 2018, a review of 18 prospective studies on nut consumption found similar associations with a reduced risk of death from all causes, the strongest reduction being in risk of coronary heart disease mortality.2 Researchers also noted that these benefits can be achieved at even a relatively low rate of consumption—so even if you just have time for one quick handful a day, you’ll still be helping your body!
What Makes Peanuts So Powerful?
One of the reasons it only takes a small amount is that there’s a lot of nutrition packed into every peanut kernel. So, let’s unpack it and take a closer look at just some of the ways they help our bodies feel their best:
Peanuts have the most protein of any nut
High levels of arginine help improve your blood flow·
Peanuts contain over 75 percent heart-healthy unsaturated fat
They are a good source of fiber, vitamin E, and magnesium, and also contain folate, potassium, and zinc
They are filled with bioactive components like antioxidants, flavonoids and resveratrol, which deliver huge health benefits
To learn more about some of the amazing ways peanuts can help your health, your heart, and your mind, be sure to check out our blog!
Or, search our Research Library to read up on the latest discoveries. For more informtion visit peanut-institute.com.
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robust because people have no plans of not having pets in their families. Over the years, however, significant recalls have occurred due to pets becoming ill and dying from tainted food. Many other families have pets that need veterinary care for diseases and illnesses that may be linked to their diet.
One of the issues that Isa & Jake’s Pet Food takes on is rendered meats. In short, rendered meats are products in pet foods that are unsuitable for human consumption. It is made from animal parts and pieces, such as tissues, bones, organs, and other byproducts, that are low quality and would likely otherwise be considered industry waste. The pet food industry has found a way to take it and turn it into billions, but often at the expense of the pets that are consuming it.
The problem with choosing pet foods with rendered meats is that they generally consume something lower quality, have substandard ingredients, including animals that have had drug inoculations, and will likely contain additional items that pets shouldn’t be eating. These include livers, gums, fillers, food dyes, preservatives, and byproducts. They also contain chemicals such as melamine, msg, bone meal, and propylene glycol. Such ingredients consumed over time may lead to a decline in the pet’s health or diseases.
Why Pets Should Be Given Only Human-Grade Ingredients
Mistock.com/:microgen
ost people with a pet love their furry family member and want only the best. Little do they realize that what they are feeding them may be toxic and lead them to be ill, die earlier than they should, or live their life on drugs. The more consumers know about the importance of feeding pets human-grade ingredients, the more they can protect their furry family members from the horrors of the industry and the illnesses that many commercial grade pet foods may lead to.
“Nice packaging and a great ad on television do not equal a high-quality product for your pet,” said Will Post, founder of Isa & Jake’s Pet Food. “Don’t be fooled by the big money put behind those products. You need to know what the product is made of so you can protect your pet. Just as food is medicine for humans, it plays a crucial role in your pet’s health and well-being. The best option is to feed them human-grade meat.”
It’s estimated that in 2024, nearly $15 billion was spent on cat food in the US and $33.5 billion on dog food. This is clearly a huge market that continues to be
Isa & Jake’s Pet Food is on a mission to provide people with wholesome and nutritious pet food they can provide to their pets and feel good about it. Their pet food line has no harmful ingredients and is held to a higher standard. In fact, it is 100% human-grade pet food. All the ingredients in the food are human-grade and fit for human consumption. They are all made in US factories with human food safety standards. This type of food provides pets with all the nutrition they need and the higher quality ingredients that pet owners can feel good about.
“Once you give your pets real human grade meat, you will never want to return to the substandard commercial grade foods,” said David Dean Cohen, vice president of sales at Isa & Jake’s Pet Food. “You will want to feed them as well as you are feeding your other family members so they have the best opportunity at a life of health and happiness.”
Isa & Jakes Pet Food is offered in canned options, including smaller and larger cans. There is cat and dog pet food sold by the case, including cow, tuna, salmon, albacore, longhorn, turkey, chicken, and pork. Additionally, they have a line of dog jerky treats made from human-grade meats that will launch in May 2025, including chicken, salmon, albacore, pork, chicken, cow, and longhorn. Oven baked kibble for dogs coming soon. All of the products are sold exclusively online. To learn more about the company and purchase products, visit the site at: https://IsaJakes.com/
istock.com/Ulza
How Seasonal Allergies Can Affect Ear Health
Seasonal allergies are a common problem that many individuals face, particularly during the spring and fall. These allergies can cause a variety of symptoms like sneezing, runny nose, and itchy eyes. However, one area often overlooked is the impact of seasonal allergies on the ears. It’s essential to understand how these allergies can affect the ears to take proper precautions and maintain one’s overall well-being.
Ear congestion occurs when the Eustachian tubes get blocked. This blockage prevents the tubes from effectively equalizing pressure in the middle ear. Consequently, fluid can build up, and pressure can increase, resulting in a feeling of fullness or muffled hearing. This condition can be uncomfortable and may even affect one’s balance.
Reducing exposure to allergens is one of the most effective ways to prevent allergy-related ear problems. This can involve staying indoors on high pollen days, using air purifiers, and keeping windows closed. Additionally, frequent cleaning
and vacuuming can help minimize dust and pet dander in the home.
Several over-the-counter and prescription medications can also help relieve allergy symptoms and therefore reduce the risk of ear problems. Antihistamines can help against itching and sneezing, while decongestants can decrease nasal congestion. For those with persistent symptoms, a hearing health professional may recommend nasal corticosteroids.
Conclusion
Seasonal allergies can extend beyond common symptoms and significantly affect one’s ear health. Understanding the connection between allergies and ear problems is vital for taking proactive steps to maintain well-being. By avoiding allergens, and using medications, it is possible to mitigate the impact of seasonal allergies on the ears. Remember, if symptoms persist, seeking professional advice is important to address any underlying issues. For more information visit midwestaudiology.net.
Common Seasonal Allergy Triggers
If you sneeze and cough during certain times of the year, you may have seasonal allergies. However, occasional allergies aren’t something you just have to live with.
In many areas of the United States, spring allergies begin in February and last until the early summer. Tree pollination begins earliest in the year followed by grass pollination later in the spring and summer and ragweed in the late summer and fall. In tropical climates, however, grass may pollinate throughout a good portion of the year. Mild winter temperatures can cause plants to pollinate early. A rainy spring can also promote rapid plant growth and lead to an increase in mold, causing symptoms to last well into the fall.
The most common culprit for fall allergies is ragweed, a plant that grows wild almost everywhere, but especially on the East Coast and in the Midwest. Ragweed blooms and releases pollen from August to November. In many areas of the country, ragweed pollen levels are highest in early to mid-September.
Other plants that trigger fall allergies include:
Burning bush
Cocklebur
Lamb’s-quarters
Pigweed
Sagebrush and mugwort
Tumbleweed and Russian thistle
VISION <<page 13
counter drugs. Hormonal changes—as with pregnancy, menopause and hormone replacement therapy—may also cause dry eyes. For most people, dry eye disease is uncomfortable but not vision-threatening. Sometimes, however, a faulty or diminished tear film can affect the cornea’s focusing ability and increase the risk of eye infections. “Dry eyes are usually a life-long condition that can be controlled, but rarely cured. If frequent use of artificial tears does not halt discomfort, you may be a candidate for two other options: a five-minute office procedure that places tiny silicone plugs into the drain openings at the corner of the eye to eliminate tear loss and retain moisture; or prescription eye drops (like Restasis or Xiidra) that attack the underlying inflammation behind dry eye disease and not just the symptoms,” explains Rhode. He adds, “Don’t suffer in silence. Talk to your gynecologist, doctor, and/or eye care specialist if you think HRT or other medications or conditions are affecting your vision. They can evaluate and address your concerns so that you can experience tears of joy rather than pain.”
Infections, Abrasions and Injuries
In their daily clinical practice, the doctors at Eye Care Specialists see countless patients with eye infections, abrasions and injuries. “It’s rewarding to help someone re-sharpen their focus. What’s frustrating, however, is if the problem didn’t have to happen in the first place. For example, I’ll see men with minor to serious eye injuries because they did not wear proper eye protection when doing sports, hobbies or handyman projects. A simple pair of safety glasses or goggles could have saved them time, money and suffering,” notes Ferguson. He adds, “But, for women, we’ll sometimes see vision-threatening issues caused by something you may not expect . . . cosmetics. Many eye makeup-related dangers (like infections and abrasions) can be avoided by following simple common sense precautions. One analogy I like to use is that you most likely wouldn’t want to shake someone’s hand after watching them sneeze into it, so why would you want to take their mascara wand or eye shadow and wipe the same bacteria around your eye?” In addition to the “no-sharing” rule, Paskowitz recommends following safe storage, use and replacement precautions for eye makeup. This includes always washing your hands prior to application, insisting on the use of disposable applicators when trying makeup at a store or salon, never sleeping in makeup, never putting mascara on while driving, keeping makeup containers out of the sun and heat, carrying makeup in frequently replaced plastic zip lock bags, and discarding any product that causes an allergic reaction or infection. How Women Can Protect Their Vision to Maintain Independence & Quality of Life “Scheduling regular comprehensive dilated eye exams is the best way to protect your health, safety, and freedom to see, drive, cook, read, shop, visit, and enjoy life to the fullest,” advises Raciti. “During your appointment, ask your eye care specialist to review the risks and benefits of any applicable prevention and/or treatment options, including vision-related nutritional supplements. You should also be proactive in protecting your vision by always wearing sunglasses and hats with brims, avoiding smoking, and maintaining a healthy diet low in saturated fats and high in Omega 3s.”
Know the WARNING SIGNS
According to Scheidt, “Poor vision or changes to your sight should not be dismissed. Have regular eye exams every two years and schedule an appointment right away if you notice concerns.” These include:
• Foggy, fuzzy or blurred vision
• Sensitivity to light and glare
• “Starbursts” around lights
• Holding items closer to view
• Needing brighter light to read
• Fading or yellowing of colors
• Difficulty judging stairs or curbs
• Difficulty seeing to drive at night
• Vision affects ability to do tasks
• Vertical lines appear wavy
• Dark or blind spots in vision
• Glasses and prescription changes don’t improve your vision
FREE Booklets & Information
Eye Care Specialists’ doctors have provided medical, surgical and laser treatment for virtually every eye condition to more than 200,000 people. They have also written a series of booklets on cataracts, glaucoma, AMD, and diabetic and dry eye disease. Call 414-321-7520 ext. 207 and leave a message for FREE copies or to learn more about scheduling an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Ave. They also offer detailed information about various eye concerns and their credentials at www.eyecarespecialists.net.
Tips to Practice Mindfulness
Journaling is one of our tips to practice mindfulness.
In today’s fast-paced world, the practice of mindfulness has emerged as a way to bring peace, balance, and energy to daily life. Mindfulness is the art of being fully present and engaged in the moment. It is a skill that benefits everyone, but particularly those who may sometimes feel overwhelmed or who need a few minutes of calm in their day. These useful tips to practice mindfulness can help you to cultivate a sense of calm, improve your focus, and enhance your overall well-being.
Understanding Mindfulness
Before diving into the tips to practice mindfulness, it’s important to understand what mindfulness truly means. It’s more than just a buzzword; mindfulness is a way of life. It involves paying attention to thoughts, feelings, bodily sensations, and the environment around us with openness, curiosity, and acceptance. For seniors, mindfulness can be particularly beneficial, aiding in stress reduction, enhancing emotional regulation, and even improving cognitive function.
Start with Meditation
Meditation is the cornerstone of practicing mindfulness. It trains the mind to focus on the present moment and acknowledge thoughts and feelings without judgment. For beginners, start with short, guided meditations. Numerous apps and online resources offer meditation guides that can help walk you through the process of meditation, focusing on breath awareness, body scans, and event meditations to prepare you for a good night’s rest. Even just a few minutes a day can make a significant difference.
Engage in Mindfulness Exercises
Apart from meditation, there are several simple mindfulness exercises you can incorporate into your daily routine. Try the “5-4-3-2-1” exercise to ground yourself: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can be beneficial for individuals dealing with anxiety or overwhelming emotions, as it helps bring attention back to the present.
If you prefer some motion to your mindfulness exercise, try a walking meditation. You can center and balance yourself in the moment by feeling the way your body moves, checking in with how you’re balancing, and seeing how your perspective of the world changes as you walk along.
Embrace Journaling
Journaling is a powerful tool for mindfulness. It allows you to reflect on your day, noting thoughts and feelings without judgment. Journaling can also be a wonderful way to document life experiences, fostering a sense of gratitude and appreciation for the present. Consider starting or ending your day by jotting down three things you’re grateful for or writing about a particular moment you felt fully present. Writing is an excellent way to check in with your thoughts, feelings, and emotions, and can be a cathartic release.
Set
Intentions for the Day
Common tips to practice mindfulness also include setting intentions. Setting daily intentions is a mindful practice that helps align your actions with your values and goals. Each morning, take a moment to reflect on how you want to approach the day. Your intention could be as simple as “Today, I will be kind to myself” or “I will focus on enjoying the little moments.” You can also set intentions that are more goal-oriented, like making it a practice to read a chapter of a book each day or try a new recipe once a week. For seniors, setting intentions can provide a sense of purpose and direction, enhancing the quality of day-to-day life.
•Green tea. Tea, whether black or green, provides antioxidants that can help protect the body from free radicals. According to research published in the journal Chinese Medicine, the high amount of polyphenols and potent antioxidants in green tea may help reduce the risks of many chronic diseases. The researchers report that green tea may also help lower blood pressure, which can help reduce the risks of stroke and heart disease.
•Kimchi. This fermented Korean food can easily be purchased in the produce section of most grocery stores. Keeping a jar in the refrigerator and eating a tablespoon or more daily can provide health benefits. A research study published in the journal Medicine reports that studies have shown that the biological compounds of kimchi stimulate immune function and reduce pro-oxidants, free radicals, certain cancers, cardiovascular disease, metabolic syndrome risks, and aging.
“If you feel all five of these are simple enough to add, then go for it,” Scherer added. “If you are not yet ready for something like that, pick one or two. Adding one or two of these to your routine will be beneficial, and you can always add more later.”Fredericksburg Fitness Studio doesn’t offer memberships as other gyms do. They offer private customized fitness programs that are available by appointment. Many people who go to the studio are referrals from physical therapists and doctors. The wellness professionals at the studio communicate with the medical teams to keep them up to date on patient progress. To learn more about Fredericksburg Fitness Studio, visit the site: https://www.fburgfitness.com.
PET <<page 7
larly, in dogs, collagen helps maintain joint movement and helps repair cartilage to promote faster healing so they can get back to their “zoomie-self” quicker. Avoiding the Age Trap
Many people mistakenly believe that a decrease in activity is a natural part of a dog’s aging process, but often it’s due to muscle loss or joint discomfort. Addressing these issues early with diverse exercise routines and supplementation can make a significant difference.
Recognizing signs of discomfort in your dog, such as hesitation when jumping, difficulty standing up, or avoiding certain movements, can help you address potential issues before they become serious. If you notice these signs, it might be time to adjust their exercise routine or consult with a veterinarian about joint or muscle support.
Living Longer and Healthier Together
By prioritizing movement and nutrition, you and your dog can remain active and healthy as you age. Strengthening your muscles, supporting joint health, and maintaining proper nutrition will keep you both on the move. Small changes, such as adding strength focused exercises and supplements to your routine, can make a big difference. Plus, your dog will be right there with you, making the journey to better health even more enjoyable and fun.
Biography:
Dr. Kelly Fishman, DVM, CVA, CCRT, is a leader in the field of veterinary sports medicine and physical rehabilitation. As the founder of Strut Animal Mobility Specialists and a veterinary advisory board member at MYOS PET, she has dedicated her career to enhancing the quality of life for animals through her integrative approach, combining nutrition, fitness, and state-of-the-art therapy methods and tools that improve the long-term health, mobility, and well-being of dogs and cats. Her primary focus is to equip pet parents with the knowledge and tools they need to help their animals live longer, healthier, and happier lives.
Dr. Fishman specializes in helping animals recover from traumatic injuries and surgeries, excel in canine sports and competitions, and maintain optimal mobility and comfort during every stage of their lives. Through her work, she continues to set new standards in veterinary care, earning her recognition as a trusted leader and advocate for animal health. Dr. Fishman earned her undergraduate degree from the University of California, Berkeley, completed her veterinary degree at Ross University, College of Veterinary Medicine, and honed her skills during an internship at the prestigious University of Florida, College of Veterinary Medicine. As a Certified Veterinary Acupuncturist (CVA) and a Certified Canine Rehabilitation Therapist (CCRT), Dr. Fishman has advanced expertise in pain management, mobility, rehabilitation, and sports medicine for animals.
Social Media: Instagram @StrutAnimal https://www.instagram.com/strutanimal/ Facebook @StrutAnimal https://www.facebook.com/StrutAnimal/
FIT<<page 11 light.
Grab the bar with an underhand grip (palms facing up) with your hands shoulder-width apart.
With your arms straight, take a step back from the pulley so there’s tension in the cable.
Bend your elbows to lift your hands toward your shoulders. Keep your elbows tucked into your sides the entire time.
Extend your elbows back to the starting position.
Perform 25 reps.
3. Lower-Body Workout
1. Deadlift (6 reps)
Add heavy weight plates to a barbell and position it on the floor in front of you. If needed, position it on an elevated platform to allow for a reduced range of motion.
Step up to the bar, shins almost against it, feet planted firmly hip-width apart. Keep your spine straight, chest up and shoulders back and down.
Hinge from the hips, softening your knees as your hips sink low enough to let you grasp the bar with your hands shoulder-width apart. Your spine should be straight and long, chest up and open, shoulders back.
Engage all the muscles of your core to maintain this position as you press your feet into the floor, as if you were trying to push the floor away from you, and lift the bar.
Finish the motion by lifting your chest and engaging your lats to stabilize the bar in front of your hips.
Return the bar to the ground by reversing the motion, pushing your weight back into your hips and softening your knees, letting the bar travel in a controlled path back down to the floor along your body.
Perform 6 reps.
2. Bulgarian Split Squat (12 reps)
Stand a few feet in front of a bench, box or chair, facing away from it.
Reach your left foot back and place the top of your foot flat on the surface. To help with balance, widen your base of support by moving your left foot a few inches to the left.
Lean your torso forward slightly and bend your front knee to sink your hips toward the floor as low as you can comfortably go.
Your front-leg shin should be vertical or close to it, while your back knee should point down toward the floor. If either leg is out of place, move your front foot forward or backward until you’ve found the ideal positioning.
Push through the middle of your front foot to return to standing.
Perform 12 reps on each leg.
3. Dumbbell Hamstring Curl (25 reps)
Place a light dumbbell on the floor, standing on one end.
Lie down on the floor on your stomach, legs straight and one foot on either side of the dumbbell.
Squeeze the weight between the inner parts of your feet and bend your knees to lift it just off the floor.
Extend your legs back down to the starting position.
Perform 25 reps.
This article origanally appeared on livestrong.com.
Physical activity is essential for healthy aging, and it can be beneficial at any stage of life. Some potential benefits are immediate, such as reduced feelings of anxiety, reduced blood pressure, and improved sleep. Physical activity supports emotional and mental health in addition to physical health. Physical activity can help reduce feelings of depression and anxiety, improve sleep, and benefit overall emotional well-being. It may also improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information. Older adults who exercise with others get the added benefit of social connection as well.
Try these exercise ideas and see how you feel!
Walking, bicycling, or dancing. Endurance activities increase your breathing, get your heart pumping, and boost chemicals in your body that may improve mood.
Yoga. This mind and body practice typically combines physical postures, breathing exercises, and relaxation.
Tai Chi. This “moving meditation” involves shifting the body slowly, gently, and precisely, while breathing deeply.
An activity you enjoy. Whether it’s gardening, playing tennis, kicking around a soccer ball with your grandchildren, or something else, choose an activity that you want to do, not have to do.
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