Modern Health and Living January 2026

MHL

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JANUARY 2026 FREE PUBLICATION

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MODERN HEALTH AND LIVING

LIVE WELL AGE WELL Wellness, Reimagined

The Runner’s Secret Weapon for Strength and Longevity

The Weight Loss Detoxification Connection

Build Your Best Year

HEALTHY AGING The Ultimate Exercise To Get in Shape Faster www.PinkEnergyRun.com

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Editors Note As we step into the new year, it’s the perfect moment to pause and reflect on the power of gratitude and mindfulness. These two simple practices have a profound ability to shift our perspectives, helping us appreciate the little things in our daily lives and remain present in the moment. When we practice gratitude, we train our minds to focus on what we have, rather than what we lack, fostering a sense of peace and contentment. Mindfulness, in turn, helps us to be aware of our thoughts, feelings, and actions, empowering us to make intentional choices that align with our values and well-being.

This new year offers a fresh start, a blank canvas on which we can set our intentions and goals. It’s not just about making resolutions, but about actively making things happen. Small, mindful actions taken consistently over time can lead to big changes—whether that’s committing to healthier habits, prioritizing our mental health, or nurturing our relationships. We are in control of the direction we choose to take, and with gratitude and mindfulness guiding us, we can move forward with clarity and purpose.

Here’s to a year filled with growth, happiness, and good health.

May we embrace each day with a grateful heart and a mindful mindset, making 2026 our best year yet.

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Subscriptions are $20 per year. Thanks for reading MHL. disclaimer MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care. thanks Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living. images Istock.com

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January 2026 MHL

MHL September 2025

AGE WELL Memory Care

Having “The Talk” With a Loved One About Dementia

W

hen an individual is in the earlier stages of dementia, the symptoms can be easy for family members to push aside.

After all, they’re getting older and more forgetful. That happens to all of us, right? Yet, at some point, real concern may begin to creep in. “How could mom forget the name of her primary doctor?” or “Why did dad leave the water in the sink running?”

Those concerns should not be ignored.

Because there is a difference between occasionally forgetting a name or misplacing your keys and behaviors that signal the onset of dementia. And, while we may want to pass forgetfulness off as normal aging, in many cases we intuitively sense that it may be something more.

That early sense that something may be wrong is when it is time to have a talk with your loved one.

It isn’t easy. No one wants to be in the position of telling a loved one, especially a parent, that they are showing signs of dementia. And yet encouraging them to test for a potential early diagnosis has many benefits. So the time is now to have “the talk”.

The Alzheimer’s Association has tips as to when and how to broach this sensitive topic and communicate effectively with your loved one. Here are five we’ve summarized below to help make “the talk” easier:

Decide “who”. That may be you, a family member, or a trusted friend. The best approach is usually one-on-one so that the loved one doesn’t feel outnumbered and threatened.

Decide “when”. While it is important to have the conversation as soon as possible, pick a time when your loved one is more relaxed. Make sure you have time as you don’t want to be rushed.

What to say, what not to say. Here are some suggestions: “I’ve noticed [a change] in you, and I’m concerned. Have you noticed it? Are you worried?”

“How have you been feeling lately? You haven’t seemed like yourself.”

“I noticed you [give a specific example] and it worried me. Has anything else like that happened?”

Encourage them to set a doctors appointment. Here are some suggestions: “There are lots of things that could be causing this, and dementia may or may not be one of them. Let’s see if the doctor can help us figure out what’s going on.”

“The sooner we know what’s causing these problems, the sooner we can address it.”

“I think it would give us both peace of mind if we talked with a doctor.”

Be patient. Don’t expect full agreement and cooperation in one discussion.

The first conversation may not be successful. Write down some notes about the experience to help plan for the next conversation. Notes might include: What worked well?

What didn’t work?

What resulted?

What can be done differently next time?

Those of us who have been through this sensitive discussion know that it is never easy. We also know, however, how important that discussion is to the health and wellbeing of a loved one in the early stages of dementia.

Do you have more questions or concerns? Feel free to contact any of our Anthem Memory Care communities. We’ll be happy to answer your questions and share our own experiences and resources with you. We’re always here to help.

At Franklin Place Memory Care, we are committed to embracing evidencebased practices and providing life-enhancing activity programming. Pathways of Purpose takes a tailored approach to activities that recognizes and celebrates each resident’s unique identity and fosters deep connections within the community. We invite you to explore our services or contact us today if you have any questions. For more information call 414.377.9536.

January 2026 MHL

LIVE WELL Longevity STUDY SPOTLIGHT TAKE-AWAY WITH CHEF DR. MIKE

Fasting and Cognition: More of When Conventional Wisdom is Neither

By Michael S. Fenster, MD “You better cut the pizza in four pieces because I’m not hungry enough to eat six.”

— Yogi Berra lmost everyone these days has heard about intermittent fasting and fasting in general—the practice of abstaining from consumption for a designated period of time. It is a practice often associated with the exercise of religion, but its origins remain shrouded in the mists of time. For early humans and their forebears, as huntergatherers, periods of abstinence between meals were likely the norm rather than an intentional practice.

Fast-forward to today, when in many industrialized countries the problem is not the absence of food but its ever-present availability in one form or another 24/7/365. And accompanying the ever-present opportunity to indulge is the everpresent sales pitch to go ahead and do so; we’ve all been told that “you’re not you when you’re hangry.” We’ve been told that breakfast is ‘the most important meal of the day’ if we want to be our mentally sharpest. We’ve been told that intermittent fasting causes ‘brain fog,’ leaving us ill-tempered and less productive.

Last week’s column discussed research findings that contradicted the conventional wisdom about coffee drinking and atrial fibrillation. Is the conventional wisdom about fasting and cognition just another example of a commonly held view that is fundamentally flawed?

The basis for such specious recommendations lies in the commonplace perception, still widespread in health and wellness circles, that the human body can be viewed simply as a machine that we must ‘fuel,’ and the meals that we consume are nothing more than ‘fuelings.’ It is as if we are a car that requires only gasoline to keep our engines humming, and dining experiences are nothing more than ‘pit stops’ devoid of emotion, feelings, and meaning. All we need is a steady supply of energy to be consistently sharp, efficient, and alert. It is a perfect corollary for a culture constantly on the go.

But what if it’s wrong?

Can we reach back and tap our ancestral roots; can we engage in practices like time-restricted eating (TRE) and intermittent fasting (IF) without dulling our intellectual machete?

This week’s Study Spotlight looks at one of the most comprehensive metaanalyses to date that examines this question.

The Study: This study was a meta-analysis of 63 study reports comparing cognitive performance between fasted and satiated healthy adults.

The study examined 3,484 participants with a mean fasting time of 12 hours and involved 222 different measures of cognition.

There was no meaningful difference in cognitive task performance between fasting and satiated participants.

An exception was younger participants, who did exhibit a modest reduction in cognitive performance with longer fasting intervals.

FASTING>>page 52

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MHL January 2026

OASIS COMMUNITY CENTER 2414 W. Mitchell Street, Milwaukee, WI 53204 ACTIVE OLDER ADULTS PROGRAM Enrich your life at the OASIS Community Center! Designed for adults fifty years and older, we offer a wide range of engaging programs including arts and crafts, cooking, fitness, health and wellness, yoga, dance, language skills, outdoor education, sports and recreation, and special events. Join our friendly, supportive community and find endless opportunities to learn, stay active, and connect.

COFFEE BAR

Open Monday through Friday 8:00AM-11:00AM

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Open Monday through Friday

Coffee and assorted teas, occasional bakery items.

8:00AM - 3:00PM

STAY ACTIVE AND BECOME OASIS FITNESS MEMBER! Become an OASIS Fitness Center Member for $15 for City of Milwaukee Residents and $25 for Non-Residents. Membership fee is valid for one year from purchase date. Fitness Center equipment includes compressed air resistance machines, treadmills, ellipticals, exercise bicycles, rowing machines, and free weights.

Open Monday through Friday, 8:00AM-3:00PM.

Register for a membership in-person at the OASIS Community Center (2414 W. Mitchell Street) Questions? Contact: MEGAN FREY, SUPERVISOR — ACTIVE OLDER ADULTS megan@mkerec.net | 414.647.6057

LIVE WELL Prevention

The Importance of Properly Warming Up Muscles

W

arming up your muscles before exercise is one of the most important steps to protect your body from potential injury and feel ready for your workout. Proper warm-ups reduce injury risk, improve performance, and help your body transition smoothly from rest to activity. Taking just a few minutes at the beginning of your workout can help you feel ready, flexible, and confident for a good exercise. Be sure to talk with your doctor before starting a new workout routine.

Understanding What Warm-Ups Accomplish Warm-ups increase your body temperature, making muscles more pliable and responsive to movement demands. Cold muscles behave more like stiff rubber bands that are not as pliable, flexible, or ready for movement, while warmed muscles move fluidly like elastic that stretches smoothly. This temperature increase improves muscle flexibility and reduces the likelihood of strains or pulls during your main workout activities.

Blood flow increases during warm-ups, delivering more oxygen and nutrients to working muscles while preparing your cardiovascular system for elevated activity levels. Your heart rate gradually rises rather than spiking suddenly, which creates smoother transitions that feel more comfortable and sustainable.

Start With Gentle Cardiovascular Activity Begin every workout with a warm-up incorporating light cardiovascular movement that gradually elevates your heart rate and body temperature. Walk-

ing at a comfortable pace for three to five minutes provides an excellent warm-up for most exercise activities. This gentle movement wakes up your cardiovascular system while beginning the process of increasing blood flow to your muscles.

Marching in place, slow cycling on a stationary bike, gentle arm lifts without weights, or easy stepping movements all work well as warm-up cardiovascular activities. Choose movements that feel comfortable and natural for your body rather than pushing into challenging intensity levels during this preparatory phase.

Pay attention to how your body feels during these initial movements, noting any areas of stiffness or discomfort that might need extra attention during your warm-up routine. This body awareness helps you customize your preparation to meet your specific needs on any given day. You may notice that a longer warmup, like five to ten minutes, feels best for your muscles, or that warmup time varies depending on outdoor temperatures.

Incorporate Dynamic Stretching Movements Dynamic stretches involve controlled movements that take your joints and muscles through their full range of motion without holding static Drobot positions. sticj.adobe.com/ Dean Arm circles, leg swings, torso twists, and walking lunges all represent effective dynamic stretches that prepare your body for exercise. These movements increase flexibility while maintaining the muscle warmth you’re building during your warm-up. They are different from static stretches meant to lengthen muscles, which should be done at the end of your workout once your muscles are at their warmest.

Start dynamic stretches with small, controlled movements and gradually increase the range of motion as your muscles warm up and loosen. Gentle is always better than aggressive during warm-ups, so take motions slowly and give your body time to adjust. You may find that starting with gentle cardio, like a walk, can help you transition into stretches to really help your muscles become pliable and warm.

Target the Muscles You’ll be Using the Most When warming up, keep in mind the planned activity or workout you’ll be doing. If you plan on going to a spin cycle class, focus mostly on warming up your legs and lower back. A rowing class may require arm stretches and torso twists, while yoga may need some cardio to help warm your entire body. Try a few different ways of warming up and see what you like best.

Listen to Your Body’s Signals Setting time aside for a warmup can allow you to feel in tune with your body’s signals and to note any stiffness or uncomfortable aches or joints. Captel.com.

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Get a NO-COST CapTel Captioned Telephone!

The CapTel® Captioned Telephone shows word-for-word captions of everything a caller says, letting you read anything you cannot hear over the phone. CapTel is a NO-COST, federally funded technology available under the Americans with Disabilities Act. To qualify, users need: • Hearing loss • Internet connection • Landline telephone service

Several phones to choose from for landlines, Internet phone, or mobile

800-233-9130 CapTel.com FEDERAL LAW PROHIBITS ANYONE BUT REGISTERED USERS WITH HEARING LOSS FROM USING INTERNET PROTOCOL (IP) CAPTIONED TELEPHONES WITH THE CAPTIONS TURNED ON. Advanced speech recognition software is used to process calls, and, in certain circumstances, a live communications assistant may be included on the call. There is a cost for each minute of captions generated, paid from a federally administered fund. No cost is passed on to the CapTel user for using the service. CapTel captioning service is intended exclusively for individuals with hearing loss. CapTel® is a registered trademark of Ultratec, Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Ultratec, Inc. is under license. (v1.7 01-23)

MHL January 2026

LIVE WELL Wellness

Istock.com/Jacob Wackerhausen

Treating Orthopedic Pain With Physical Therapy

By Heike Holzapfel, physical therapist If you experience orthopedic pain, you are not alone. Approximately 1.71 billion people worldwide have musculoskeletal conditions, the leading cause of disability worldwide, according to the World Health Organization.

Physical therapy is a key part of orthopedic care, offering a comprehensive approach to address musculoskeletal injuries and conditions. Physical therapists design personalized treatment plans for patients, incorporating exercises and techniques to build strength and reduce pain, and providing patient education. They monitor patients’ progress, helping them recover from orthopedic issues, regain functionality and enhance their quality of life.

While pain commonly occurs after an accident or surgery, it can also arise unexpectedly, starting as a dull ache, sharp pain or stiffness that limits a person’s ability to move.

Orthopedic pain takes many forms, presenting in the bones, muscles, joints, tendons or ligaments. It can be the result of fractures, joint replacements, sprains, strains, poor posture, overuse or repetitive movements.

In addition to orthopedic pain, physical therapists also treat other conditions, including: •Amputation •Arthritis •Balance disorders •Cancer •Concussions •Continence •Lymphedema •Neurologic disorders •Pregnancy-related pain •Stroke Physical therapists work with patients of all ages, from children to older adults.

They use exercises to strengthen patients’ muscles and improve flexibility and range of motion. Soft tissue and joint mobilization, and other manual therapies may be used to help relieve pain and enhance healing. Physical therapists also provide education on proper body mechanics, posture and preventing future injuries.

Chronic pain is not normal or a sign of aging. The human body compensates for chronic pain in different ways. If you alter your movement patterns to compensate, you can cause pain in other areas. The longer pain-related issues linger, the longer it will take to relieve them. Seek treatment if you experience pain that is getting worse or not improving.

Forgoing timely treatment can keep you from doing the things you love and affect your mental and emotional well-being. It can also lead to costly treatments, time off work, injections or surgeries. Physical therapists teach patients modified movements to help them heal and safely return to their jobs and recreational activities.

If you are experiencing orthopedic pain, you can directly schedule care with a physical therapist. A provider’s referral is not necessary for general orthopedic issues, but you must have a primary provider in the event additional care is needed.

Physical therapists share their treatment plans and communicate any issues or concerns directly with patients’ providers to ensure care is well coordinated. A primary care provider may also recommend additional care, beyond the scope of a physical therapist.

Heike Holzapfel, PT, is a physical therapist at the ProHealth Medical Group clinic in Hartland. She works with patients to create customized care plans to help reach their goals and improve their quality of life. Call 262-928-4636 to make an appointment with a ProHealth physical therapist. Orthopedic and musculoskeletal services are available without a provider’s referral. Same-day and next-day appointments are available at several locations.

Call (262) 523-1440 today.

January 2026 MHL

LIVE WELL Detox

The Weight Loss Detoxification Connection By: Total Health Team

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10 MHL December 2025

L

ike many people, you might find it difficult to lose weight, especially as you’ve gotten older. If you have low thyroid issues, losing weight can be especially hard. There are many reasons for this challenge, but one of the most common (and least discussed) is cellular toxicity. Certain common toxins have an affinity for the thyroid and can make it difficult for your thyroid to function properly, which lowers your metabolism and can lead to weight gain.

There are 5 common toxins that alter a thyroid hormone-metabolizing enzyme in the liver. These toxins can also trigger an autoimmune response in the thyroid, making it more difficult for your thyroid to convert the T4 hormone to T3. These toxins are Halogens (AKA Goitrogens), including fluoride, chlorine, and bromine found in water, bread, and flame retardants. Of course, fluoride is found in toothpaste.

Many municipalities add fluoride and/or chlorine to the water you drink and bathe in every day.

BPA, which is found in cosmetics, sealants, plastic, and lines the metal cans our food comes in.

Heavy metals, such as mercury or lead.

Many older people have silver fillings in their teeth. These fillings are 50% mercury, which is known to be a toxic metal. Another common culprit is lead. While many of us no longer have lead pipes bringing water to our homes, if you or your parents grew up in a home with lead pipes it is likely that you have some level of lead toxicity. Lead toxicity can even be passed from a mother to her unborn child.

Pesticides, including glyphosate, the active ingredient in Roundup. The World Health Organization (WHO) this year recognized glyphosate as a probable carcinogen.

PCBs and Dioxins, primarily from contaminated fish, meat, and dairy products.

Call 262-251-2929 to learn more or visit totalhealthinc.com.

LIVE WELL Fitness and Running

Pilates

istock.com/Akacin Phonsawat

The Runner’s Secret Weapon for Strength and Longevity

R

unning is one of America’s favorite fitness activities, with more than 50 million people hitting the road or trail regularly. It’s simple, accessible, and delivers incredible cardiovascular and mental health benefits. But running also comes with challenges: repetitive motion and high impact often lead to tight hips, sore knees, and injuries that can derail even the most dedicated athlete.

So how do you keep running strong without breaking down? The answer might surprise you: Pilates.

Why Runners Need Pilates Pilates is more than a trendy workout—it’s a system designed to build strength, flexibility, and alignment from the inside out. For runners, that means: • Injury Prevention: Running primarily works the same muscle groups over and over, leaving stabilizing muscles underdeveloped. Pilates strengthens these supporting muscles, improving balance and reducing strain on joints.

• Better Stride and Posture: A strong core means better posture, which translates into a more efficient stride. When your body is aligned, every step requires less energy, helping you run farther with less fatigue.

• Improved Flexibility: Tight hips and hamstrings are common among runners.

Pilates lengthens muscles while building strength, reducing stiffness and improving range of motion.

• Enhanced Recovery: Low-impact Pilates sessions increase circulation and mobility, speeding up recovery after long runs or races.

Think of Pilates as the foundation that keeps your running house standing strong.

Expert Insight Few people understand this connection better than Sean Vigue, one of the world’s most-followed Pilates and yoga instructors. A former Walt Disney World fitness trainer and bestselling author, Vigue has spent years helping athletes— from weekend warriors to professional sports teams—unlock their potential through Pilates. His approachable style and deep knowledge have made him a trusted resource for millions worldwide.

His latest book, Pilates for Runners (Hatherleigh Press), distills years of experience into practical routines designed specifically for runners. And it comes with a foreword by ultrarunning legend Dean Karnazes, who calls it “an indispensable resource to keep you going, mile after mile.”

Try These Runner-Friendly Pilates Moves Ready to experience the benefits for yourself? Start with these two simple exercises: 1. Single Leg Stretch • Lie on your back, knees bent, and lift your head and shoulders slightly.

• Extend one leg out while pulling the other knee toward your chest.

• Switch legs in a controlled, fluid motion.

Why it helps: Strengthens the core and hip flexors, improving stride stability.

2. Bridge • Lie on your back with knees bent and feet hip-width apart.

• Press through your heels to lift your hips, forming a straight line from shoulders to knees.

• Hold briefly, then lower slowly.

Why it helps: Activates glutes and hamstrings, reducing knee strain and improving power.

The Bottom Line Whether you’re training for your first 5K or chasing a marathon PR, Pilates can help you run stronger, recover faster, and stay injury-free. It’s not about replacing your runs—it’s about making them better.

January 2026 MHL 11

SLEEP <<page 11

Tudor Oaks Senior Living Community now offers

Home Care Services!

Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.

• Companion Care: Social Engagement

• Personal Care:

Nutrition, Meal Prep, Housekeeping

• Advanced/Specialized Care: Memory Care support

• Post-Operative Support: Assistance while you Rehab

Call for your FREE In-Home Care Consultation today!

Tudor Oaks Home Care

S77 W12929 McShane Dr, Suite 100, Muskego, WI 53150

414-295-0745

TudorOaksHomeCare.com

HOME CARE

Tudor Oaks Home Care is owned and operated by American Baptist Homes of the Midwest, a not-for-profit provider of senior housing and healthcare since 1930.

12 MHL January 2026

The Ultimate Exercise To Get in Shape Faster

Interval Training

INTERVAL TRAINING, ON THE OTHER HAND, IS ANYTHING BUT ROUTINE.

I

By: KURU Footwear nterval training involves short bursts of intense exercise interspersed with brief rest periods, as opposed to typical steady-paced workouts.

Interval training is suitable for individuals with varying fitness goals, including increasing speed, endurance, building muscle, or losing weight.

Increasing the intensity of interval training each week can kick-start the body’s metabolism, leading to noticeable results within a few weeks.

What Is Interval Training?

With typical exercise routines, you workout at a comfortable, steady pace for 45 minutes to an hour. It feels pretty easy initially, but by the time you’re done, you’re both tired and...well, done. Not only that, but it may also take months before you get the results you want.

Interval training, on the other hand, is anything but routine. It includes short bursts of intense exercise broken up by brief rest periods. It is physically demanding. The best part about interval training is that you’ll notice the results in only a few weeks.

Interval Training For Runners There are hundreds of interval training exercise routines. Whether your goal is to increase your speed, improve endurance, build muscle, or lose weight, interval training can help you achieve any fitness goal. Here’s one routine for runners that has been adapted from Active.com. This workout will surely burn calories and increase your overall fitness.

Warm up for 15 minutes.

Run for 3 minutes at 90 percent effort.

Walk or jog for 3 minutes.

Repeat the 3-on 3-off pattern 3 to 4 more times.

Cool down with a walk or jog for 10 minutes.

Do this workout three or four times the first week. If you’re up to it, you can pick up the intensity each week by lengthening the duration of each interval and reducing your recovery time. For example, in week two, you can run for 3.5 minutes and walk for 2.5 minutes. Week three: run for 4 minutes, walk for 2 minutes, etc. Increasing the intensity each week kick-starts your body’s metabolism. By the end of the first month, you’ll see the pounds begin to melt away. How To Get the Most Out of Your Gym Membership Whether you’re a seasoned athlete or a first-time gym-goer, a gym membership can be one of the best investments in your long-term health. But just having a membership card in your wallet doesn’t guarantee results. To truly benefit from your gym membership, you need a plan, the right mindset, and the right tools—including what you put on your feet.

Choose a gym location and amenities that fit your lifestyle and goals.

Set realistic fitness goals and stay consistent to track your progress.

Wear supportive, foot-healthy shoes to help improve comfort and reduce injury risk.

1. Start With the Right Location

Let’s face it: convenience is king. A gym that’s close to your home, office, or regular commute is more likely to become part of your routine. Studies show that proximity strongly influences how often people actually go to the gym.

If your gym is a 30-minute drive in traffic, it’s easy to find reasons to skip. Ask yourself: Do I feel energized or drained getting there?

Does the parking situation add stress to my workout?

Can I realistically visit multiple times a week?

While some people stay at a gym because of social ties or long-term familiarity, it’s worth reassessing periodically. Your needs may evolve, and your gym should evolve with them. If you’re skipping workouts because of the commute, consider switching.

2. Clarify Your Fitness Goals Your gym should help you meet specific objectives. Whether you’re aiming to build strength, improve cardiovascular health, reduce stress, or lose weight, knowing your “why” will help you choose the right equipment, classes, and schedule.

For example: If you’re training for a marathon, make sure the gym has high-quality treadmills and open hours that match your running schedule.

Interested in swimming laps or aqua therapy? A pool is non-negotiable.

Want to improve flexibility and balance? Look for yoga and stretching spaces.

Your goal should be SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. Without a goal, your workouts may become inconsistent or unproductive.

Check out our expert guide to setting realistic goals that actually stick.

3. Explore Personal Training Options Many gyms offer a free personal training session when you join—take advantage of it. Even one session can help you: Learn proper form for foundational exercises Design a custom workout plan for your goals Avoid injury and wasted effort Trainers often know the gym’s equipment and can introduce you to routines you might not discover on your own. Just be wary of upselling—you don’t need premium packages to see results. That said, investing in a few training sessions can jumpstart your motivation.

When will your workouts pay off Your Workout Goal The first step is to determine your goal for working out. Twenty-five push-ups?

Sure. Five Minute-mile? Just make sure you have the right running shoes on. Setting a goal gives us the motivation to move forward and know when we have achieved what we were looking to do. Remember, when setting this or any goal, you are an individual. Just because Usain Bolt can do the 200M sprint in 19 seconds does not mean you have to do it that fast. Or even in 30 seconds, or at all. The key is finding your exercises and setting a goal.

When setting any goal, remember to be S.M.A.R.T. That is, Simple, Measurable, Achievable, Realistic, and Timely.

SMART goals are something like, “I want to be able to bench press 100Lbs, in 5 sets of 10 in 90 days. This goal has a simple end goal that is specific (measurable) and realistic and has an end date.

Only you can determine what is right for your body, and if you feel the goal is too aggressive or too simple, you can always revise the goal and set a new end date.

Give the old goal a few days before throwing in the towel or thinking it is too easy.

Go ahead, make your goal now. We will wait. Done?

Achieving Your Goal Next, we want to schedule when to exercise to achieve it. Michael Phelps did not just wake up one morning and decide it was time to do the 400M medley in 4:05 and set the world record. He trained for it. A LOT of training went into that and any other world record that has been broken.

We need to be training as well, which goes back to achievable goals. If we set something too high, it will take us too long to get there, and we will get discouraged and stop short of achieving that goal.

This is really when we come to know that the workout is paying off. To know when we have achieved the goal, we have to be measuring our workouts. How long it took, how many of a certain exercise we could do, or something similar. This helps us know how far off we are to crossing the personal finish line we have set.

The real goal of working out is not a number on a scale but overall fitness.

That is the real payoff! When we can consistently hit a goal, it is time for a new one to help push our bodies just a little bit more. Maybe your next goal will be more of that certain exercise, thereby increasing the workout’s intensity. Maybe it will be to run longer, trying to help us add endurance. Each time we reset the goal, we need to keep in mind the end goal: a healthy body.

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LIVE WELL Pain Management

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Lifestyle Medicine

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By Kalpana (Rose) M. Kumar, M.D. inter is in the air and we are all looking forward to being outdoors, leaving our hibernated indoor bodies and getting back in shape again. Many of my patients are on a 6 monthon/6 month-off exercise regimen. They lose sight of the importance of exercise during the cold winter months and eat more comfort foods. The majority of them put on at least 10 extra pounds that they spend the summer trying to lose. The result is they have difficulty taking weight off and, by fall, are frustrated with the impending winter and the threat of weight gain.

This kind of lifestyle is unhealthy. And, it doesn’t work for most. Living a healthy lifestyle that includes a plant based, organic diet, with 5 to 6 days a week of aerobic exercise 52 weeks of the year, is necessary for all to stay healthy and

lean. In fact, numerous studies have shown that having a lifestyle that includes such choices prevents, and even reverses heart disease, cancer, and slows down aging. In randomized controlled trials, it has been shown that lifestyle changes reverse, slow, and stop the progression of severe coronary artery disease, type 2 diabetes, and early stage prostate cancer. My patients feel better, more vital and less tired when they adopt these changes in lifestyle. Their health care costs decrease, and overall life-happiness improves significantly. Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces. Their length is shortened as we age. When we age more rapidly, they are shortened faster. Dean Ornish, et al, published a study in Lancet Oncology, September 2013 that an anti-inflammatory diet with exercise, stress management, and social support increased telomere length. The implications of this on slowing down the aging process are huge. This wisdom is common sense. We have seen over decades that people in cultures that consume a Mediterranean diet and get regular exercise with community support live longer, and age more slowly. Now we know why.

Given our mass disillusionment with the traditional medical model that supports symptom management once diseases have manifested, we all need to return to common sense wisdom and engage ‘Lifestyle Medicine’ as our main approach to health. It is known that 86 % of the 3 trillion dollars (and rising) spent yearly in the U.S. on health care for chronic diseases is entirely preventable. As a practicing internist, I encourage my patients to adopt a healthy lifestyle for a few months and see the difference they feel. 100% of them feel better and no one, so far, has reverted back to their unhealthy habits after experiencing the increase in vitality that accompanies healthier choices. I encourage all of you to try this as well. We need to normalize Lifestyle Medicine as mainstream for chronic diseases. This is the only way we can change our personal and collective health and significantly reduce our health care costs. We will also be a much happier and healthier society. ©April, 2015 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press.

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LIVE WELL Exercise THE BEST WAY TO ENSURE YOUR WORKOUTS WORK OUT LONGER THAN A WEEK OR TWO

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Hoping To Exercise More In The New Year?

EXPERTS EXPLAIN HOW EASE INTO YOUR RESOLUTION AND AVOID INJURY Hackensack Meridian Health Sports Medicine Orthopedics Offer Advice On Avoiding Injuries While Starting A New Exercise Routine owing to improve your health with exercise in the new year? You are part of the nearly 50% of Americans putting your foot down to get more steps, increase your cardio or lift more weights in order to be more physically fit in the new year. In fact, it’s this resolution that sends people who haven’t worked out all year to the gym in droves in January. But shows only 9% of Americans who make resolutions complete them, 23% quit their resolutions by the end of the first week, 43% quit by the end of January and the numbers continue to drop from there.

When it comes to fitness, burnout and injuries are common reasons people abandon their resolutions quickly. Without proper preparation and form, injuries like painful hip and knee problems sometimes stop our well-intended resolutions before they become habits.

“When you go from zero to one hundred with your exercise routine, oftentimes your body can’t handle it, your form is off, and you become prone to injuries,” Matthew Counihan, M.D Orthopedic Sports Medicine Physician at Hackensack University Medical Center said. “Muscle strains, shin splints, and joint and tendon injuries are common when going too hard with a new exercise routine. Injuries mean a person has to stop exercising to heal, and oftentimes the routine isn’t resumed.”

To avoid injury, sports medicine experts say start slow, and build up your exercise routine. “You don’t have to run a five minute mile on day one, start with a walk around the block. Then gradually increase your distance and speed. It’s the same with any exercise routine. Start with lighter weights and build up, for example,” Counihan said.

So what’s the best way to ensure your workouts work out longer than a week or two? Hackensack Meridian Health Sports Medicine physicians offer these tips: ● The Best Exercise Is The One You Will Do Regularly - An exercise routine is only as good as you doing it, so find something you love doing whether that is running, cycling, swimming, yoga, weight training or something else. Remember – consistency over intensity is key for beginners. ● Stretch - Stretch before and after working out. If your muscles didn’t get this level of movement in 2023, set aside time to increase your flexibility. Stretching before and after exercise will prevent common sports injuries and keep you going well into 2024. ● Focus on Form And Build Up Distance, Speed or Weight Gradually - Learn to do the exercise you are interested in properly. Go slow and focus on form. Doing it wrong will cause injuries. Once you have mastered proper form, you can start adding distance, speed or weight gradually.

EXERCISE >>page 55

V

SPECIAL EDITION FEBRURARY 2026

MODERN HEALTH AND LIVING

January 2026 MHL 15

LIVE WELL Vision

MDs Offer Tips to Protect Your Vision at Every Age Take care of your body.

It’s the only place you have to live. ~Jim Rohn

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By Carolyn Vescio & Cheryl Dejewski id you know that a human embryo’s eyes begin to develop at week seven? By week 28, a baby’s eyelids are formed and partially open.

And, as soon as he or she is welcomed into the world, they will begin taking in vast amounts of visual information. While much of what happens to a person’s eyes over the course of a lifetime is dictated by genetics, there are many steps that can be taken to protect your vision as you age.

Childhood At birth, an infant’s eyes are checked as part of a comprehensive newborn exam. A baby’s eyes should also be evaluated by his or her pediatrician at six months of age and between the ages of three and four. The doctor will confirm proper development and alignment of the eyes to rule out strabismus (commonly called “crossed eyes,” a condition where the eyes look in different directions) and amblyopia (also known as “lazy eye,” a condition in which vision develops properly in one eye but not the other). Any unusual findings should prompt an immediate referral to an ophthalmologist or optometrist.

Since up to 80 percent of learning occurs visually, parents should schedule an eye exam for their child prior to entering kindergarten. The most common eye problem found during these exams is myopia (or, “nearsightedness”)—the in-

ability to see letters or objects at a distance.

As children become more active in sports and other activities, injury prevention becomes increasingly important. Be sure to buy toys that are age appropriate and avoid those that fly or shoot. And, be certain to enforce (and model yourself) the use of proper eye protection, such as safety glasses, swim goggles, sunglasses and hats.

Finding and removing hazards from a child’s environment and providing proper supervision can go a long way in protecting his or her vision. Be sure to keep sharp objects out of reach, lock up poisonous chemicals (like cleaning solutions), and make sure play areas are safe from hard sharp edges. If your child does sustain an eye injury, seek immediate medical attention.

In Your 20s People in their 20s need to be mindful of many of the common sense things they were told to do as children, such as using proper sun protection. “Ultraviolet (UV) rays can burn your cornea, which is the clear outer layer of your eye,” notes Brett Rhode, MD, senior partner at Eye Care Specialists, one of the state’s leading ophthalmology practices. “UV rays can also lead to the development of cataracts (a clouding of the natural lens inside the eye), and age-related macular degeneration or AMD, (an eye condition in which the specialized area of the retina responsible for sharp central vision and color discrimination is damaged).

Make sure to wear lenses that are rated to block out 99%-100% of UVA and UVB light. A dark lens does not automatically mean you are getting proper UV protection.”

Safety glasses should be used when working in a hazardous environment, doing activities like wood- or metal-working, and when participating in sports, such as basketball, soccer or skiing. If you wear contact lenses, remember that proper handling, cleaning, storing and wearing habits are essential. Do not sleep with your contact lenses in. If you develop an eye infection (signs include redness, burning or excessive tearing), remove your contact lenses and discontinue use until you see your eye doctor.

“One of the most important things you can do for your eyes, as well as your overall health, is to not smoke. Smoking has been proven to increase the risk and severity of AMD, which is the leading cause of central vision blindness in older Americans, by up to 3-4 times. Smoking has also been linked to cataract development and dry eye disease,” adds Rhode, who is also a continuing education instructor for local physicians. istock.com/undefined undefined In Your 30s EYES >>page 54

January 2026 MHL 17

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2026 Anti-Aging Aesthetic Trends:

The Year of Natural Refinement

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By Dr. Brandon Richland, Board-Certified Plastic Surgeon at Richland MD s we move into 2026, the aesthetics field is undergoing a significant evolution—one driven less by dramatic makeovers and more by subtle, sophisticated refinement. Patients today want to look refreshed and youthful, but still unmistakably themselves. It reflects a broader cultural shift away from exaggerated enhancements toward authenticity, longevity, and natural beauty. In my practice, the most common request I hear is, “I want to look like myself… just rested.” This mindset is defining the year’s biggest anti-aging trends and shaping the future of aesthetic medicine.

The Era of Natural Refinement The most powerful trend of 2026 is the embrace of natural-looking results. Patients are moving away from the heavily sculpted “Instagram face” and gravitating toward nuanced rejuvenation that restores harmony rather than alters identity.

Smaller breast implants, conservative facelifts, softer filler use, and combination treatments are now the standard. Today’s goal is simple: look great without looking “done.”

Patients want to walk into a room and hear, “You look amazing,” not, “Who did your work?” Achieving that requires precision, restraint, and an understanding of facial balance. Natural refinement isn’t a trend—it’s becoming the new definition of beauty.

Preventive Aesthetics and Prejuvenation Younger patients are also shaping the future. Individuals in their 30s and early 40s are turning to early interventions—mini-lifts, eyelid surgery, subtle body contouring, and long-term maintenance plans—to prevent more invasive procedures later. This “prejuvenation” approach prioritizes preservation rather than correction.

Light-touch treatments such as energy devices, injectables, and medical-grade skincare are being combined strategically to maintain youthfulness for longer.

Preventive care is no longer an optional add-on; it has become a core part of modern anti-aging strategy.

Technology as a Sculpting Tool Another major advancement redefining anti-aging care this year is the integration of technology. AI imaging, 3D surgical planning, and digital visualization tools now help patients see potential results before surgery. This transparency builds trust and leads to more personalized, predictable outcomes.

Virtual consultations and remote follow-ups have also transformed patient access. Many of my out-of-state and international patients can now receive highlevel care without travel barriers. Technology enhances every step of the journey—from planning to execution—and has quickly become part of the artistry of modern surgery.

Body Contouring Reimagined Body goals have shifted dramatically. Instead of exaggerated curves or extreme slimming, patients are prioritizing shape, proportion, and definition. Lipo-etching, advanced skin-tightening devices, and combination body-contouring procedures are rising in popularity as patients seek balanced, athletic silhouettes.

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January 2026 MHL 19

LIVE WELL Mindfulness

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nowing how to take care of your physical health is a relatively simple formula: regularly visit your doctor, eat healthy, exercise, and so on. But knowing how to take care of your emotional health is a more challenging concept, since monitoring our emotions may not seem as straightforward as looking out for physical symptoms of injury

or illness.

Fortunately, there are plenty of things you can do to get in touch with your emotions and foster positivity in your life! And since mental and physical health are connected, there’s actually some overlap between these two sets of healthy habits.

Learn how to take care of your emotional health with these tips below! And as with any health-related tips, if you find these techniques aren’t working for you, please reach out to your healthcare professional for further guidance.

Practice gratitude How often do you take time to look around you and appreciate the good things in your life? When you eat, do you savor the flavors and textures? When you’re outside, do you appreciate the beauty of nature? Try starting a gratitude journal and make a habit of writing one thing you’re grateful for every day.

Connect with others socially Surrounding yourself with love, friendship, and laughter is one of the best ways to fill your cup emotionally! Being socially connected comes with lots of benefits — physical, mental, and emotional. Join a local club or volunteer

20 MHL January 2026

group and regularly stay in touch with friends and family, near and far. If you or someone in your life has hearing loss, you can use CapTel captioned telephones to stay connected!

Try mindfulness or meditation It can be difficult to figure out how to take care of your emotional health when you’re busy all the time. But even if you have just five minutes to spare a day, you have time to meditate! Meditation comes with emotional benefits like the power to reduce stress, anxiety, and other negative emotions. Here are some quick mindfulness exercises you can experiment with. It can be as simple as five minutes of breathing exercises or going for a distraction-free walk.

Eat mood-boosting foods When your body feels good, your mood usually gets a boost too! There are certain foods that are healthy for us and can release feel-good compounds like serotonin in your body and brain. Try adding some mood-boosting foods to your regular diet, like oatmeal for breakfast, a handful of nuts for a snack, and berries in a smoothie.

Get enough sleep When we’re tired, it can make our emotions feel a lot closer to the edge. Being sleep-deprived can also impact your ability to handle things without getting overwhelmed, which could lead to unmanaged chronic stress over time. One of the benefits of a good night’s sleep is improved mood and the ability to regulate our emotions more effectively, so this is an important habit to cultivate! Use these tips for better sleep, like limiting screen time at night.

Exercise regularly This is another one of those fantastic lifestyle habits that bring benefits to us physically, mentally, and emotionally! Regular exercise offers short-term emotional boosts and long-term protection from mood disorders like anxiety and depression. And it doesn’t have to feel like a chore! Check out these ideas to make exercise fun.

Look for silver linings It’s not always easy to find the positive in a situation. But if you make a habit of looking for those silver linings even when you’re in the middle of a tough time, it can really help you mentally reframe things! If you feel yourself having a lot of negative thoughts, ask yourself if there’s a positive side or anything you can learn from what you’re going through.

Knowing how to take care of your emotional health really boils down to prioritizing self-care. Learn more about the benefits of self-care and how you can add it to your daily routine!

LIVE WELL Nutrition

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Taste the Warmth of Hearty Winter Vegetables

JLco - Julia Amaral

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Published by Grace O t’s that time of year when the sun sinks too early and you’re ready to light a fire, or at least scented candles. While we might think longingly back on summer and its exuberant offerings of fresh tomatoes, luscious stone fruit and tender baby greens, it’s time to relish in the bounty of winter vegetables. The winter months give us a number of hearty veggies that provide comfort and superb FoodTrient nutrition, not to mention versatility and great taste.

Grace O, founder of FoodTrients, the health and wellness food website, lists the most FoodTrient-packed fresh winter vegetables available this time of year: Kale Brussel Sprouts Carrots Swiss Chard Parsnips Rutabagas Red Cabbage Radishes Parsley Warm up this winter with these two FoodTrient-packed recipes.

Rainbow Chard and White Bean Soup This is an easy and satisfying soup to make. You can add in leftover chicken if you like to make it even more substantial.

Serves 4 Ingredients 4 Tbs. extra virgin olive oil 1 large onion, diced 3 stalks of celery, sliced 3 carrots, sliced into coins Sea salt 2 15-oz. cans cannellini beans, drained and rinsed 4 cups (1 carton) low sodium chicken or vegetable broth Juice of ½ lemon 4 cloves of garlic, minced ¼ cup fresh cilantro leaves, chopped 1 bunch of rainbow chard, washed and roughly chopped Freshly ground pepper Directions 1. Heat 1 tablespoon of the olive oil in a medium pot over medium-high heat.

Add the onion, celery, carrots, and 1 tsp. salt and cook until the vegetables are golden brown, about 5 minutes. Add the beans and broth, bring to a simmer, and cook 10 minutes.

2. Meanwhile, heat the remaining 3 tablespoons of olive oil in a large skillet over medium heat. Add minced garlic and cilantro and cook until the garlic is soft, about 30 seconds. Stir in the chard, cover, and cook until wilted, about 1to-2 minutes.

3. Scrape the contents of the skillet into the pot, add in the lemon juice and simmer until heated through, about 5 minutes. Season with salt and pepper.

So, settle down by the fire (or a bunch of candles) and comfort yourself with some hearty winter vegetables.

WINTER >>page 55

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LIVE WELL Sports and Safety

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Winter Sports and Brain Safety What Every Athlete and Family Should Know

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inter sports are exhilarating, beautiful, and deeply woven into life in Wisconsin and across the country. From skiing and snowboarding to hockey, sledding, and snowmobiling, millions of people head outdoors each winter for recreation, competition, and exercise. But behind the thrill is a growing concern that often goes unnoticed: traumatic brain injury.

January is National Winter Sports Traumatic Brain Injury Awareness Month.

Traumatic brain injury, or TBI, occurs when a blow, jolt, or sudden stop disrupts normal brain function. TBIs exist on a spectrum, ranging from mild concussions to severe, life-altering injuries. Thousands of athletes experience TBIs each year during winter sports, and many—especially concussions—go unreported.

Importantly, a direct hit to the head isn’t required. Falls on ice or snow can cause sudden whiplash motions that injure the brain even without head impact.

Froedtert & MCW treat approximately 500–600 TBI patients each year, offering comprehensive care as a Level I Trauma Center. From emergency stabilization and neurosurgery to rehabilitation and outpatient follow-up, recovery begins on day one and continues long after discharge. The Froedtert & MCW Traumatic Brain Injury Clinic provides specialized follow-up for mild TBIs, while the Brain Injury Rehabilitation Program offers individualized therapy for patients with more severe injuries The takeaway is simple but powerful: brain injuries are cumulative, prevention matters, and early action saves lives. Helmets help, but awareness, symptom reporting, and a culture that values brain health are just as critical.

Winter sports don’t have to be dangerous to be thrilling. With education, research, and the right care, athletes of all ages can protect the one thing that can’t be replaced—their brain.

January is National Winter Sports Traumatic Brain Injury (TBI) Awareness Month, a time to highlight the risks associated with winter activities like skiing, snowboarding, ice skating, sledding, and hockey, and to promote safety on snow and ice. TBIs can range from mild concussions to severe, life-altering injuries, and they often occur from falls or collisions that are common during winter sports. This month encourages athletes, families, and communities to prioritize prevention by wearing properly fitted helmets, following safety guidelines, recognizing the signs of concussion, and seeking medical care when injuries occur. Raising awareness helps protect participants of all ages so winter sports can remain both fun and safe.

National Winter Sports Traumatic Brain Injury Awareness Month also serves as a reminder that prevention and education save lives. Understanding how TBIs affect the brain—and how symptoms can sometimes appear hours or even days after an injury—empowers people to take injuries seriously rather than “play through” them.

Coaches, parents, and athletes all play a role in creating a culture of safety by encouraging rest and recovery, supporting return-to-play protocols, and speaking up when something doesn’t feel right. By spreading awareness throughout January, we help reduce long-term impacts of brain injuries and ensure winter sports remain healthy, enjoyable, and accessible for everyone.

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Mindfulness Isn’t Complete Without This Connection

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By Ada Ciuca fter enduring what she describes as the cracking open of her heart with her mother’s passing, founder of Solluna, #FeelGoodMovement leader and New York Times bestselling author Kimberly Snyder spent plenty of time thinking about the fragility of life and focusing on healing. More than a year later, as Snyder recounts the experience and speaks of the perspective she’s gained since then, she emphasizes the life-changing powers of redefining wellness.

“We don’t have to wait for something in the future to feel good,” Snyder says.

“It’s about tuning in and finding what feels comfortable.” The author and nutritionist is diving deeply into this mentality, using it to propel other women forward through her new Solluna brand — a line that captures a physical component, including supplements and skincare products, as well as a spiritual component through the Feel Good Circle, an empowering community of women learning and growing together.

We caught up with Snyder to discuss becoming more connected with oneself, the importance of mindfulness and her new brand. Here’s what she had to say.

On Her A.M. Mindfulness Practice “It’s really important to get present in our own bodies before getting pulled outside ourselves in the swirl of social media, emails and outside noise,” Snyder says, explaining that the body is at its most serene and still in cleansing mode during the a.m. It’s a time for taking in energy that supports it and does not weigh it down.

“When we are more present in our bodies, especially first thing, we tend to make better food choices the rest of the day, are more fortified against food cravings, become more confident and less swayed into self-doubt and comparisons, as well as more focused and less scattered,” she adds.

Snyder’s own morning ritual starts with a simple commandment: Don’t reach for your phone as soon as you wake up. Instead, she opts for a three to five minute meditation (her website provides free guided meditation resources), after which she nourishes her body with a glass of hot water with lemon — a practice that supports digestion, as opposed to icy water which would shock the body. She also indulges in two SBO+ probiotics from her Solluna line, which, according to Snyder, feature soil-based organisms (SBOs) much like the ones our ancestors used to get their probiotics.

On the Mindfulness Practice Too Many Ignore Swearing by meditation is not unheard of for a wellness expert — but there’s one particular part of the meditation practice that Snyder believes more people should open up to. Introspective journaling, or sitting with tougher questions and reflecting on what caused a certain reaction, is a practice many people are unable to commit to.

But, according to Snyder, this practice is integral to learning about yourself and not repeating patterns from the past. “We continue to react and act out patterns based on situations and events from the past, and the stories we tell ourselves,” MINDFULLNESS>>page 39

24 MHL January 2026

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LIVE WELL Active Lifestyle

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The Importance of Activities 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.

I

ndoor 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 signifi-

cant 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.

Charter Senior Living of Mequon is proud to announce that it has been named Best in Assisted Living by Business Rates, an honor earned through outstanding reviews from residents, families, and community members.

This recognition is entirely review-based, reflecting authentic feedback and high satisfaction ratings shared by those who experience the community’s care, services, and lifestyle firsthand. Business Rates evaluates businesses using verified online reviews to identify organizations that consistently demonstrate excellence, trust, and customer satisfaction.

“We are incredibly honored to receive this recognition because it comes directly from the voices of our residents and their families,” said Dana Wright, Operations Specialist of Charter Senior Living of Mequon. “Their reviews speak to the dedication of our team and our commitment to providing compassionate care, meaningful connections, and a vibrant assisted living experience.”

Charter Senior Living of Mequon offers personalized assisted living services designed to support independence while enhancing quality of life. The community is known for its warm, welcoming environment, engaging programming, and a strong focus on relationships, dignity, and individualized care.

Earning the Best in Assisted Living distinction reinforces Charter Senior Living of Mequon’s mission to create communities where residents feel valued, supported, and at home—every day.

For more information about Charter Senior Living of Mequon or to schedule a tour, visit https://www.charterofmequon.com/ or call 262-324-6670.

AGE WELL Healthy Weight

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MAINTAIN A HEALTHY WEIGHT AS YOU AGE

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Stopping Middle-Age Spread

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We’ll help you every step of the way.

f you’re an adult in the U.S., you can expect to gain 10 to 25 pounds between your 20s and your 40s. Starting between ages 30 and 40, you may find losing weight and exercising more challenging. The exercise you do may not have the same effect as before. It’s not necessarily a sign that something is wrong. This weight gain in middle age—known as “middleage spread”—is a natural consequence of aging.

“Your metabolism tends to slow down as you get older,” says NIH’s Dr. Rafael de Cabo, an expert on aging. “But your appetite and your food intake do not. So, you have a steady increase of body weight with age.”

Much of the weight gain comes in the form of fat tissue. The distribution of fat in your body also shifts. There’s less under your skin and more around your internal organs. Meanwhile, you start to lose lean muscle with age. Many people also become less active as they age, especially if they have a job that involves a lot of sitting. This can lead to further fat gain and muscle loss.

Those extra pounds have consequences beyond your clothes not fitting. The risk of many chronic diseases, such as diabetes, heart disease, and neurodegenerative diseases, goes up with age. Excess weight can further heighten these risks.

Fortunately, you can take steps to maintain a healthy weight as you age. Your diet can play a key role. Having a slower metabolism means you’ll need fewer calories. But you also want to make sure you still get all the nutrients your body needs. Get tips on healthy eating as you age.

De Cabo studies the effects of dietary changes on health and longevity. One example is intermittent fasting, in which meals are interspersed with long fasting periods. For example, you might limit eating to only eight hours per day. Studies suggest intermittent fasting may help some people to eat less and keep weight off. But De Cabo and others have been finding that it might also have benefits for your metabolism.

His work has shown that mice live longer and stay healthier when they go for long periods between meals. This was true even if they were eating the same amounts and types of foods as mice that ate whenever they wanted. Other studies have also suggested that periods of fasting may bring benefits beyond weight loss.

Physical activity is important for combating the changes that come with aging, too.

“The key is to maintain an active lifestyle,” de Cabo says. “Try to incorporate daily walks or daily visits to the gym. If you have an office job, get a standup desk, so you spend a few hours a day standing instead of sitting. Small doses of exercise throughout the day will help tremendously.”

Creating new habits can help you lose and maintain your weight. Weigh yourself regularly to see if you’re meeting your weekly goals. You can use an app or journal to track your physical activity and food intake. Some devices can automatically track and record your activity. Calculate whether you’re burning more calories than you’re taking in.

Getting social support can help keep you motivated. Apps and social media sites may connect you with other people who support your goals.

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“No matter what your weight loss goal is,” says Brown, “it takes time. Be patient with the process.”

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AGE WELL Healthy Weight STRUCTURED EXERCISE CAN ALSO INCREASE MOBILITY AND STABILITY

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Exercise and Fitness After 50 Questions and Answers

Q

By Karmen Nenahlo uestion: Is it alright to start an exercise program at the age of 50, and if so, what types of exercise would be advisable?

Answer: First of all, it’s clear that individuals may need to do different exercises depending on their activity levels and overall health. And the sooner you start exercising, the more beneficial it will be in the long run.

Being active can increase bone strength, improve cardiovascular function, and prevent numerous chronic diseases. Structured exercise can also increase mobility and stability, which can help prevent falls as you age. If you’re just beginning a workout program, it’s important to start slow and begin with the basics. It is also important to listen to your body. If you start to sense physical pain, make sure to stop immediately. And don’t forget to do a proper warm up and cool down. Keep in mind, it will take older individuals a bit longer to recover between workouts. As a result, light to moderate intensities are recommended. I would advise resistance training 2-3 times a week, along with some basic aerobic exercise as well. Walking and jogging are certainly reasonable exercise options, but swimming and biking will put less stress on the joints. In the end, it may be best to speak with a personal trainer so that he/she can create a customized workout program for you.

Question: I have trouble remembering to stretch after my workouts. Is it really that important, and if so, what am I missing by not doing it regularly?

Come to Milwaukee Catholic for our annual into Wellness” Health Answer: Yes, stretching is a Home very important part “Spring of an overall fitness routine.

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The In fact, it’s just as important as strength training and cardiovascular conditioning, event includes free health screenings such as blood pressure checks, diabetes testthough many individuals don’t adhere to a regular program like they do with ing, pre-screenings, eye exams, as well as massages, reiki,including door and thesecholesterol other forms of exercise.and Stretching offers numerous benefits, raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or injury prevention, an increased efficiency of movement and improved blood flow lcardinale@milwaukeecatholichome.org to improves learn more.muscle coordination, overall and nutrient delivery to the joints. It also balance and postural alignment. It can even help to alleviate muscle soreness and stress after a workout. These are pretty impressive results for just a few minutes of relaxation. Unfortunately, people always seem to be crunched for time, and stretching is usually the first thing to go. In order to make it a consistent part of your training regimen, you need plan for it. Reserve the last ten minutes of your session for stretching, and try not to let your schedule get in the way. After all, you wouldn’t normally cut your lifting or cardio sessions short, would you?

Question: How do you manage healthy eating while on vacation?

Answer: There’s no doubt that eating healthy can be very tricky when you’re on vacation. Whether you’re short on time or you want to experience all of the different foods available, it can be difficult to stick to a particular diet plan. And you may not be as familiar with the local foods, so knowing how nutritious they are becomes a real challenge. If you’re traveling by car, you can certainly bring your own snacks for the ride. This may help you avoid the need to pick-up costly convenience foods. If you’re traveling by plane, asking the flight attendant for low-fat or heart-healthy options can also help. It might be wise to book hotel rooms that have kitchenettes, and if that’s the case, you can always visit the local grocery store to get some fresh fruits and vegetables and other healthful items.

And if the hotel has a continental breakfast, you can try to fill up on fruits or yogurt before you head out on the town. Be sure to visit sit-down restaurants instead of fast food establishments, since servers are generally better equipped to educate you about the food they’re serving. But in the end, just do the best you can, and remember that you’re on vacation. If you do deviate from your normal eating habits, just be sure to get back on track once you return home.

Mark Your Calendar!

“SPRING INTO WELLNESS” HEALTH FAIR

SENIOR<<page 30

140 years old and still turning heads.

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Take a tour of our innovative enhanced assisted living facilities or visit our renovated chapel.

Call 414-463-7570.

Caring for people since 1876.

St. Anne’s Salvatorian Campus 3800 N. 92nd Street, Milwaukee 53222 www.stannessc.org January 2026 MHL 31

AGE WELL Natural Beauty

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The Era of Natural Refinement

A

By Dr. Brandon Richland, Board-Certified Plastic Surgeon at Richland MD s we move into 2026, the aesthetics field is undergoing a significant evolution—one driven less by dramatic makeovers and more by subtle, sophisticated refinement. Patients today want to look refreshed and youthful, but still unmistakably themselves. It reflects a broader cultural shift away from exaggerated enhancements toward authenticity, longevity, and natural beauty. In my practice, the most common request I hear is, “I want to look like myself… just rested.” This mindset is defining the year’s biggest anti-aging trends and shaping the future of aesthetic medicine.

The Era of Natural Refinement The most powerful trend of 2026 is the embrace of natural-looking results. Patients are moving away from the heavily sculpted “Instagram face” and gravitating toward nuanced rejuvenation that restores harmony rather than alters identity.

Smaller breast implants, conservative facelifts, softer filler use, and combination treatments are now the standard. Today’s goal is simple: look great without looking “done.”

Patients want to walk into a room and hear, “You look amazing,” not, “Who did your work?” Achieving that requires precision, restraint, and an understanding of facial balance. Natural refinement isn’t a trend—it’s becoming the new definition of beauty.

Preventive Aesthetics and Prejuvenation Younger patients are also shaping the future. Individuals in their 30s and early 40s are turning to early interventions—mini-lifts, eyelid surgery, subtle body contouring, and long-term maintenance plans—to prevent more invasive procedures later. This “prejuvenation” approach prioritizes preservation rather than correction.

Light-touch treatments such as energy devices, injectables, and medical-grade skincare are being combined strategically to maintain youthfulness for longer.

Preventive care is no longer an optional add-on; it has become a core part of modern anti-aging strategy.

Technology as a Sculpting Tool Another major advancement redefining anti-aging care this year is the integration of technology. AI imaging, 3D surgical planning, and digital visualization tools now help patients see potential results before surgery. This transparency builds trust and leads to more personalized, predictable outcomes.

Virtual consultations and remote follow-ups have also transformed patient access. Many of my out-of-state and international patients can now receive highlevel care without travel barriers. Technology enhances every step of the journey—from planning to execution—and has quickly become part of the artistry of modern surgery.

Body Contouring Reimagined Body goals have shifted dramatically. Instead of exaggerated curves or extreme slimming, patients are prioritizing shape, proportion, and definition. Lipo-etching, advanced skin-tightening devices, and combination body-contouring procedures are rising in popularity as patients seek balanced, athletic silhouettes.

The focus is no longer size—it’s sculpture. Subtle definition that complements a patient’s natural body structure is what will define 2026’s body aesthetic.

Mommy Makeover 2.0 NATURAL<<page 53 32 MHL January 2026

AGE WELL Balance

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Better Balance Now Means Healthier Aging Later

B

alance is crucial regardless of your age or activity level. The main reason why is also the most obvious: Increasing your stability means you’re less likely to stumble and fall. The older we get, the more prone we are to slips and injuries. In fact, one in four American adults over the age of 65 falls each year, and those falls result in three million emergency room visits, according to the U.S. Centers for Disease Control and Prevention.

Working on your balance also strengthens the support around your joints, which helps keep them healthy in the long run. It also helps injuries (like ankle sprains) heal faster because it improves proprioception, aka your sense where your body is in the space around you, which typically suffers after you get hurt.

Even better, there are about as many ways to improve balance as there are benefits, so you can find the exercise approach that’s best for you.

Balance Exercises for Beginners First, start with the basics. How well do you fare balancing on one leg? Could you hold that position forever, or do you feel like you’ll topple over immediately? Does that change if you’re standing on carpet or a hard floor? How do your left and right legs compare? Once you have a sense of your balance baseline, you can work on strengthening the core and lower-body muscles that play a role in your stability.

From lunges to speed skaters and even a homemade obstacle course, there are a variety of easy exercises you can do at home or anywhere else you have the time and space. Or if you’ve identified a particular area of weakness, you can try incorporating strengthening moves specifically for your feet and ankles, knees

or hips. Check out the list of balance exercises below and start adding some to your daily routine.

Use a BOSU Ball Once you’ve mastered the basics of body-weight balance training, you may want to start incorporating some equipment into the mix. The BOSU ball (aka balance trainer) — you know, that half-flat, half-stability-ball-looking thing at your gym — is a great place to start.

BOSU, which stands for “both sides up,” is a versatile piece of fitness equipment that you can use for rehabbing an injury or amping up the intensity of exercises like planks, squats, push-ups and glute bridges. Not sure where to start?

Check out our recommendations below.

Do Some Stability Ball Exercises Similar in function to the BOSU ball, a stability ball (sometimes called a Swiss ball) also takes your core workout to the next level, and increased core strength (think: abs, obliques, back and hip flexors) means better balance. Plus, it’s much easier to stock your home gym with a stability ball as opposed to trying to build a full-on workout room at home.

You can take common exercises like hamstring curls, chest presses and sit-ups and perform them on a stability ball, or you can check out the list below for ways to get creative with this gym staple, including reaching rear lunges and balancing kickbacks.

Try a Balance Board The balance board has always been a popular fitness gadget among certain groups of exercisers (like surfers), but this workout tool has become a bit more mainstream in recent years. It’s a fun way to improve your stability and spatial awareness, and you can use it in your living room or even at your standing desk.

It can be a bit tricky to get the hang of using a balance board at first, which is why we created the beginner’s guide below. We’ve covered all the basics, from the benefits of standing on a balance board to the best exercises to start with and how to do them safely to everything you need to know about different board brands.

Practice Standing Yoga Poses Yoga might be one of the first things you think about when you’re working on improving your balance, and with good reason: Every standing yoga pose — from Mountain to Half Moon — helps you build a solid strength foundation from the ground up.

One of the (many) great things about practicing yoga is that it’s modifiable for any fitness level. New to yoga? Start with grounding poses like Warrior I and II so you have both feet on the floor. If you’re a bit more advanced and looking for a challenge, take flight with single-leg poses like Tree pose and even Standing Splits. For even more standing yoga poses, read through the following list.

Challenge Yourself With Yoga Balance Poses There are loads of other yoga balance poses that challenge your stability but don’t involve standing on your own two feet. Start with core-strengthening yoga poses like Plank and Side Plank, and then move onto more advanced poses like Crow, Headstand and Handstand.

January 2026 MHL 33

LIVE WELL Nutrition

CONSIDER YOUR HEALTH AND WELLNESS WHOLLY,

istock.com/SeventyFour

Top Ten Ways for Aging Adults to Remain Healthy and Fit

O

n the latest edition of her podcast, health, and wellness expert Beth Linder-Moss discussed ways to get and stay healthy while getting older. These are the top ten ways.

1. Regular Exercise: Prioritize physical activity as part of your daily routine. Exercise promotes better health and increases mood as well as cognitive function. Try to find workouts that suit your personal abilities and preferences.

2. Find Fitness Friends: Cultivate a supportive network of fitness companions.

Participating in community exercise groups or walking with a friend not only boosts motivation for exercise but also provides social interaction.

3. Accommodate Physical Limitations: If mobility is an issue, aim for exercises that accommodate your physical condition. Seated exercises like chair aerobics and chair yoga can be great options.

4. Choose Enjoyable Activities: Regular exercise doesn’t strictly mean traditional gym workouts. Beth suggests finding activities you enjoy, from pickleball and golf to using household items like water bottles or cans for resistance training.

5. Prioritize Mental Health: Remain mindful of the psychological benefits of physical activity. Exercise helps reduce stress, enhance cognitive function, and improve your overall mood.

6. Socialize More: Participating in group activities provide both health and social benefits. Engage in social activities that also involve physical movement.

7. Eat a Balanced Diet: Aim for a variety of foods in your diet. Concentrate on incorporating more vegetables, whole grains, proteins, and remember to keep well-hydrated.

8. Healthy Sweet Alternatives: If you have a sweet tooth, it’s important to choose healthier alternatives. Options like chia seed pudding can satisfy your craving while providing nutritional benefits.

9. Value Sleep: Consider the significance of quality sleep. Regular physical activity can aid in achieving a more restful sleep, contributing to better overall health.

10. Embrace a Holistic Approach: Consider your health and wellness wholly, including regular exercise, mental health, diet, social activity, and adequate rest.

Bringing all these elements together can contribute to healthy aging.

The Beth Linder-Moss podcast can be heard on: Apple Podcasts, Spotify, SoundCloud, LibSyn, TuneIn, Boomplay, Audacy, deezer, and her website https://bethlinder-moss.com.

Learn More from Beth Linder-Moss Listeners eager for more insight can follow Beth on TikTok, where she shares various workouts, exercise routines, and nutrition advice. Her book, “Think Healthy, Be Healthy,” is available on Amazon and through Beth’s website, https://bethlinder-moss.com, as well as traditional bookstores.

34 MHL January 2026

LIVE WELL Mindfulness

Healthy Mind. Powerful Life.

P

aying attention to what’s going on right this second canFollowTheFlow be hard. istock.com/ We often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past we can’t change. We can miss out on experiencing the present.

It’s possible to train yourself to focus on the present moment.

You become aware of what’s going on inside and around you—your thoughts, feelings, sensations, and environment. You observe these moments without judgment. This is called mindfulness.

“We’re looking at our thoughts and feelings with curiosity, gentleness, and kindness,” explains Dr. Eric Loucks, director of the Mindfulness Center at Brown University.

Mindfulness has its roots in Buddhist meditation. Meditation is a practice that aims to increase awareness of the mind and concentration.

In recent years, mindfulness has become a household term. Mindfulness programs are now commonly found in schools, workplaces, and hospitals.

Mindfulness can involve a sitting meditation that’s practiced in a quiet space. In this practice, you focus on your breathing or sensations in your

body. If your mind wanders—like thoughts popping in about things you need to do—you try to return your mind to the present moment.

But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating. You can also be mindful while interacting with others.

Health Benefits of Mindfulness Studies suggest that focusing on the present can have a positive impact on health and well-being.

Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain.

“For many chronic illnesses, mindfulness meditation seems to improve quality of life and reduce mental health symptoms,” says Dr. Zev SchumanOlivier of Harvard University.

One of the first mindfulness-based therapies was used for depression.

Many studies have shown that it can be effective for some people.

Mindfulness appears to help with depression in two ways. First, it helps you develop the ability to stay grounded in the present, explains Dr. Sona Dimidjian of the University of Colorado Boulder. She studies the use of mindfulness-based treatments to prevent relapse of depression, including among pregnant women.

With depression, “your attention can get hijacked into the past or future,” she explains. You spend time focusing on past negative experiences or worrying about things to come.

Second, mindfulness can help you “de-center” from such thoughts. “It’s like being able to sit on the riverbank and watch thoughts floating by like leaves on a stream,” Dimidjian says. “Developing the skill of mindfulness can help stop you from being pulled into any one thought and carried down the stream. People often experience thoughts like, ‘nothing ever works out for me,’ or ‘it’s always going to be this way. Over time, and with practice, you can develop the ability to stand back from these painful thought patterns.”

Researchers are now studying whether mindfulness training can help with a variety of other conditions, including PTSD, eating disorders, and addiction.

Schuman-Olivier is looking at whether mindfulness can help reduce anxiMINDFULNESS >>page 36

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36 MHL January 2026

ety among people being treated for opioid use. This could help prevent relapse.

Developing Healthy Habits Being mindful may also help you make healthier choices. Loucks’s team at Brown created an eight-week mindfulness program for people with high blood pressure.

They studied whether the program increased participants’ awareness of their habits. This included how they ate. The study found that participants chose a healthier diet after taking the course.

You can bring mindfulness to your eating habits, too. Studies suggest that it can help reduce binge eating and emotional eating. Paying closer attention to your body can help you notice signals that you’re full and help you better enjoy your food.

This body awareness seems to be one part of how mindfulness helps people adopt healthier habits. If you’ve just eaten a jelly donut, you may be more likely to notice an unpleasant sugar crash, Loucks explains. Remembering this can help you to make better food choices in the future.

This goes for positive feelings too. “With physical activity, just about everybody feels better afterwards. So, with mindfulness training we’re aware of it improving our mood, and then we can use that reward to actually train ourselves,” Loucks says.

Mindfulness may also help with setting a goal. “We can place our mind on being more active or eating more fruits and vegetables. And if we place our intention there, it may be more likely that we’re going to carry through and make it happen,” Loucks explains.

Learning To Be Mindful If you want to practice mindfulness, there are many online programs and apps. But they’re not all created equal. Experts suggest looking for resources from medical schools and universities. Check to see if they’re evidencebased.

Dimidjian’s team developed an eight-week self-guided online mindfulness program. Her studies showed that the program helped reduce symptoms of depression more than a standard treatment alone.

“If you end up having difficulty with an app, though, don’t take it personally or think that you’re somehow bad at mindfulness, or it’s not meant for you,” Schuman-Olivier says. You can also try finding a teacher or someone with the skills to guide you in mindfulness training.

And just like any skill, mindfulness takes practice. “Just because something is simple, doesn’t mean that it’s easy,” Dimidjian says.

Mental training can take time and dedication. Aim for a few minutes of mindfulness each day to start.

A body scan meditation can be a good way to connect with your body. It helps make you aware of how your body feels as you mentally scan from head to toe.

Start in a comfortable position with your eyes closed. Take several deep breaths. Then, notice your feet. How do they feel?

Let your scan travel up your body—legs, stomach, arms, hands, neck, and finally, head. Notice any sensations or discomfort. Try not to change or judge these feelings—you’re simply checking in. Doing body scans on a regular basis can help increase mindfulness.

Health Benefits of Mindfulness Studies suggest that focusing on the present can have a positive impact on health and well-being.

Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain.

“For many chronic illnesses, mindfulness meditation seems to improve quality of life and reduce mental health symptoms,” says Dr. Zev SchumanOlivier of Harvard University.

Meditation has a history that goes back thousands of years, and many meditative techniques began in Eastern traditions. The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being. Some types of meditation involve maintaining mental focus on a particular sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase. Other forms of meditation include the practice of mindfulness, which involves maintaining attention or awareness on the present moment without making judgments.

Meditation and mindfulness practices usually are considered to have few risks. However, few studies have examined these practices for potentially harmful effects, so it isn’t possible to make definite statements about safety.

AGE WELL Stability

istock.com/ Daniel de la Hoz

Want to Age Well?

Here’s the One Surprising Thing You Should Do Every Day

W

hen you have the choice of a comfy couch or cozy recliner chair, odds are you’re not thinking about popping a squat on a hard floor. But, believe it or not, the simple act of sitting on the ground can help you live longer and stronger.

Indeed, July 2014 research in the ​European Journal of Preventive Cardiology​found that the ability to get up from the floor is a significant predictor of longevity in people ages 51 to 80. In the study, those who had the hardest time with the task were five to six times more likely to die during the researchers’ follow-up period than those who could sit and stand with ease. While the study is on the older side, more recent research, including a May 2020 study in the same journal, backs up the link.

That’s because how well you can move from standing to sitting and vice versa is a reflection of your overall health, fitness and function, says Gbolahan Okubadejo, MD, a New York City-based spinal and orthopedic surgeon.

Having more and more trouble getting down onto and up off of the floor?

Here’s the silver lining: Sitting on the floor is also a simple, effective way to maintain strength, function and vitality as you age.

Fortunately, you don’t need to shun the chair for every activity. But spending some time on the floor each day can benefit your health. Here, Dr. Okubadejo shares all the pluses of plopping down on the ground.

Better Balance, Stability and Coordination Getting onto and back off of the floor recruits your balance, stability and totalbody coordination, Dr. Okubadejo says. So, the more you do it, the better your balance will be. This is especially important as you get older because it help reduce your risk for falls and resulting fractures.

Moving into a floor-seated position engages the muscles surrounding multiple joints and body parts such as your shoulders, elbows, wrists, hips, knees and feet, Dr. Okubadejo says. Thus, a daily practice of sitting on the floor can help improve your mobility.

That refers to your ability to move through your joints’ full range of motion, which is critical to being able to move through life like you want to. It can also help you stay injury- and pain-free as you age.

That refers to your ability to move through your joints’ full range of motion, which is critical to being able to move through life like you want to. It can also help you stay injury- and pain-free as you age.

A Strong Core and Legs Sitting on the floor can help you build a sturdier core and legs. Here’s why: “The core must be engaged when pulling the body up from the ground, so getting up and sitting back down multiple times can lead to maximal core engagement,” Dr. Okubadejo explains.

Plus, “rising from the floor forces people to perform a similar motion to a squat,” he says. So, when you regularly sit on the ground, you’re essentially doing several reps of the lower-body exercise throughout the day.

Healthier Posture SURPRISING >>page 41

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January 2026 MHL 37

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MINDFULLNESS<<page 24

Snyder says. “If we don’t ask and inquire, we can keep acting out destructive patterns, keep limiting beliefs and not reach our fullest potential of happiness and peace.”

On the Connection Between Food and Wellbeing Another important but often overlooked part of mindfulness? Food, which is oftentimes used as a distraction from being present.

Snyder explains, “In the Western world we tend to have this reductionist approach to food, whether it be about calories, protein, carbs or whatever. It causes us to look at food in a fragmented rather than whole way.” Snyder believes this way of thinking is one of the biggest misconceptions about food — oftentimes reduced to a numbers game, food is actually an energy and should be seen as such.

“By getting out of calorie counting and simply eating meals centered around whole foods, we can not only naturally reach our ideal weight but also our energy will skyrocket, our skin will start glowing and we will be freed from the misery of dieting and start living out more joy in our lives.”

One of Snyder’s positive energy food go-to’s is her morning Glowing Green Smoothie, featuring spinach, lemon, celery and bananas.

On Her New Solluna Brand “Solluna is all about community,” Snyder says of her newly launched line that features supplements and skincare, as well as a women’s circle titled the Feel Good Circle.. “I wanted to create a space where women can really come together to rediscover and celebrate their unique wholeness.”

The founder and author, who aims to talk to talk to her community in a way that’s nurturing, personalized and aware, will also debut a new book in February — ”Recipes for Your Perfectly Imperfect Life,” featuring not only healing recipes, but an assortment of life lessons, discussions on getting past body shame and discussions on the emotional parts of being bloated. We can’t wait to start reading!

Mindfulness is the simple practice of being fully present in the moment, helping you reduce stress, sharpen focus, and reconnect with what truly matters.

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January 2026 MHL 39

Independent, Senior Communities Live your best life! Call for a tour today!

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Alta Mira II offers one & two bedroom apartment homes for those 55 & older.

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SURPRISING <<page 37

Sitting on the floor can help promote good posture. That’s because when you move from a standing position to seated (and back again) your joints must be aligned to maintain balance, Dr. Okubadejo. Proper body alignment relates to how your head, shoulders, spine, hips, knees and ankles stack up with each other, according to the National Osteoporosis Foundation.

What’s more, floor sitting encourages you to sit more upright instead of hunching your back — another factor for healthy aging. (Many of us sit too often and in less-than-ideal chairs, which doesn’t bode well for posture.)

How to Sit on the Floor for Healthy Aging While sitting on the floor can support good health as you age, you have to do it correctly to reap the full benefits. Here, Dr. Okubadejo explains how best to sit on the floor. ​Avoid slouching. ​When your back is in a curved position, it can put extra strain on your spinal discs and vertebrae, he says. Instead, sit with your torso tall and straight. Gently squeeze your shoulder blades down and together. ​Sit on a small pillow or towel. ​This can ease any tailbone discomfort, he says.

Plus, it can also place your pelvis in better alignment with your spine. ​Move your legs. ​Any position can become a problem when you hang out in it too long. Try sitting cross-legged, with your legs straight out in front of you or with your knees bent and feet flat on the ground.

Moving into a floor-seated position engages the muscles surrounding multiple joints and body parts such as your shoulders, elbows, wrists, hips, knees and feet, Dr. Okubadejo says. Thus, a daily practice of sitting on the floor can help improve your mobility.

That refers to your ability to move through your joints’ full range of motion, which is critical to being able to move through life like you want to. It can also help you stay injury- and pain-free as you age.

That refers to your ability to move through your joints’ full range of motion, which is critical to being able to move through life like you want to. It can also help you stay injury- and pain-free as you age.

3. A Strong Core and Legs Sitting on the floor can help you build a sturdier core and legs. Here’s why: “The core must be engaged when pulling the body up from the ground, so getting up and sitting back down multiple times can lead to maximal core engagement,” Dr. Okubadejo explains.

Plus, “rising from the floor forces people to perform a similar motion to a squat,” he says. So, when you regularly sit on the ground, you’re essentially doing several reps of the lower-body exercise throughout the day.

4. Healthier Posture Sitting on the floor can help promote good posture. That’s because when you move from a standing position to seated (and back again) your joints must be aligned to maintain balance, Dr. Okubadejo. Proper body alignment relates to how your head, shoulders, spine, hips, knees and ankles stack up with each other, according to the National Osteoporosis Foundation.

What’s more, floor sitting encourages you to sit more upright instead of hunching your back — another factor for healthy aging. (Many of us sit too often and in less-than-ideal chairs, which doesn’t bode well for posture.)

Senior fitness is essential for maintaining independence, mobility, and overall quality of life as we age. Regular physical activity helps preserve muscle strength, bone density, and joint flexibility, which are critical for everyday tasks like walking, lifting, and maintaining balance. Exercise also plays a key role in preventing falls and reducing the risk of chronic conditions such as heart disease, diabetes, and osteoporosis. Even moderate movement, when done consistently, can lead to meaningful improvements in physical health and confidence.\ Beyond physical benefits, fitness strongly supports mental and emotional well-being in older adults. Activities such as walking, swimming, yoga, or group exercise classes can reduce stress, anxiety, and symptoms of depression while improving mood and cognitive function. Exercise increases blood flow to the brain and supports memory, focus, and overall mental clarity. Group fitness settings also encourage social interaction, helping seniors feel connected, motivated, and engaged with others.

Senior fitness programs are most effective when they are adaptable, safe, and enjoyable. Strength training, balance exercises, flexibility work, and cardiovascular movement should be tailored to individual abilities and health needs. When exercise feels accessible and rewarding, seniors are more likely to stay consistent and make movement a lifelong habit. This commitment to staying active empowers older adults to age with strength, dignity, and a greater sense of vitality.

Staying focused on fitness starts with setting realistic goals and building routines that fit naturally into daily life.

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(Above) Judy and Bryon and Daryl and Bonnie (below) enjoy their life at Steeple View.

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Call to schedule your personal tour of STEEPLE VIEW!

414-525-5500 12455 West Janesville Road, Muskego 414-525-5500 | steepleview.org | info@steepleview.org January 2026 MHL 41

AGE WELL Wellness

istock.com/Jacob Wackerhausen

Enjoy An Independent Lifestyle With Assistance

W

hat is assisted living Assisted living is an excellent option for seniors seeking an independent and vibrant lifestyle, while also receiving the help they want and need with daily activities. Assisted living is the senior living option that combines housing, support services,and health care, as needed. Seniors who choose assisted living enjoy an independent lifestyle with assistance customized to meet their needs, benefits that enrich their lives, and an environment that promotes well-being and family connectedness. Staff is available to meet both scheduled and unscheduled needs. Communities typically offer dining, as well as social and wellness activities designed to support a well-rounded lifestyle. Assisted living is a housing and healthcare option that combines independence and personal care in a residential setting.

The Residents More than one million Americans currently live in assisted living com-

munities. Assisted living is appropriate for someone who wants and needs some level of assistance with everyday activities, such as meal preparation, medication management,transportation, and bathing, for example.

Some residents may have Alzheimer’s or other cognitive impairments, or they may need assistance with mobility, incontinence, or other challenges.

The Communities Assisted living communities offer the latest amenities, privacy, comfort, and beautifully decorated home inspired environments for seniors.

There is no single blueprint for assisted living because consumers’ preferences and needs vary widely. Most communities have suites varying in size from a single room to a full apartment. They may be operated by nonprofit or for-profit organizations.

Typical Costs Costs vary with the community, apartment size, and types of services needed by residents; however, assisted living often is less expensive than home health services or nursing home care in the same geographic area.

The basic rate may cover all amenities and personal services or there may be additional charges for special services. Every community is unique. As you begin your search for an assisted living community, assess your current needs and be prepared to ask each provider how it might accommodate any changes in your needs over time.

It’s always very important to be patient, understanding and supportive to your parent, but especially at this critical time. We’re proud to share that Ciel of Shorewood is the first community in Wisconsin certified by the Parkinson’s and Movement Disorder Alliance (PMD Alliance). Visit www.cielseniorliving. com/shorewood.

Assisted senior living offers older adults the perfect balance of independence, safety, and support, enhancing both quality of life and peace of mind. Residents receive personalized help with daily activities such as medication management, meals, and mobility while still maintaining autonomy in their own private living spaces. Social engagement is a major benefit, with built-in opportunities for friendship, activities, and community events that reduce loneliness and promote emotional well-being.

Around-the-clock staff availability adds an extra layer of security, ensuring prompt assistance in emergencies, while nutritious meals, housekeeping, and transportation relieve everyday stress. Together, these benefits allow seniors to live more comfortably, confidently, and connected as they age.

January 2026 MHL 43

AGE WELL Community Lifestyle

5 Amazing Age-Better Foods To Add To Your Diet

F

Published by Ginger Hultin, MS RDN CSO ood is Medicine! And some foods can provide benefits that will aid in healthy aging. Antioxidants, healthy fats, vitamins, minerals, and fiber support the body in many ways including optimizing longevity and wellness. Check out these 5 foods that can make you look and feel more vibrant today as FoodTrients discusses why you should incorporate them into your diet.

Pink Grapefruitts All citrus contains antioxidants, fiber and anti-aging compounds like vitamin C but pink grapefruit has some special benefits to offer. Antioxidant spermidine has shown positive results in some animal studies for longevity and in support of healthy cells. A more familiar antioxidant in pink grapefruit is lycope (you may have heard of this heart-healthy antioxidant in tomato products!). Lycopene is associated with anti-cancer

benefits; another key to healthy aging. You will find vitamins and minerals like vitamin C, vitamin A and copper in high levels in pink grapefruit.

Lots of fiber combined with other nutrients helps support cardiovascular health which should be a focus for everyone given heart disease is the leading cause of death for people of most ethnicities in the United States.

Avocado You have probably heard that avocados are full of healthy fats and that is correct! Monounsaturated fat including heart-healthy oleic acid and phytosterols has been shown to support cardiovascular health including a better lipid profile. The presence of fat in avocados helps the body absorb certain nutrients much more efficiently so this powerhouse food has it all in one package. Vitamins and minerals like pantothenic acid, potassium and folate as well as a high level of fiber found in avocados are associated with heart and cellular benefits. Rich in antioxidants, particularly the dark green part closest to the inside of the skin, eating avocado aids in healthy aging. Even the profile of folks who eat avocados in their diet is positive; a large NHANES study found that avocado consumers experienced significantly higher intakes of vegetables, fruit, had a better diet quality in general, and got more fiber and nutrients including vitamins E, K, magnesium and potassium in their overall diets.

Berries The dark red, blue and purple hues of berries are an indicator that they have something great to offer. Packed with antioxidants, vitamins, minerals and fiber, berries have long been associated with health. As research keeps pouring out about the many benefits of berries, there is particular interest in how they can provide motor and cognitive support as we age.

Studies suggest that the antioxidants in berries, the polyphenols, may decrease stress signaling and increase signals involved in learning and memory. Studies point to the anti-aging benefits that antioxidants provide by scavenging harmful free radicals and potentially extending lifespans of organisms that have been observed. With a large body of research linking berries to brain benefits, it makes sense to include them in the diet daily, both as a delicious treat and for their potential cognitive effects.

Sea Vegetables FOODS>>page 53

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AGE WELL Community Lifestyle

istock.com/Jacob Wackerhausen

How to Know if Independent Living is the Right Choice for You

R

etirement age should be some of the best years of your life. A chance for you to explore your interests, pick up new hobbies, and spend more time with family.

It can also be a point when questions arise if it’s the right time for you to consider moving to an independent living community.

With so many different options, how do you determine if independent living would be the best fit for you and your lifestyle?

There can be a slight overlap, but generally, independent living is best suited for seniors who don’t require hands-on care and are still active, self-sufficient

adults.

Spero independent living communities offer a place for you to experience freedom and endless opportunities. We encourage our residents to live an active lifestyle and offer first-class amenities, activities, and socialization.

Home Maintenance Has Become Too Difficult Many seniors your age have lived in their homes for a long time – in fact, some may have spent their entire adult life in the same home.

The joys of owning your own home can be wonderful. But there’s no denying it takes a LOT of work to keep a home maintained properly.

A move to an independent living community can be a breath of fresh air.

No more lawn to mow, snow to shovel, or clogged drains to clear. No unexpected surprises like a leaky roof or a broken water heater. Let’s be honest – home maintenance expenses can add up quickly.

In an independent living community, you will no longer need to worry about big chores, maintenance, or costly repairs.

Need a lightbulb changed? Have a broken refrigerator? Professional staff is available 24/7 to assist with all levels of home maintenance.

The Convenience is Very Appealing Wouldn’t it be nice to take a trip to the store or explore other places you enjoy and know you don’t have to worry about driving?

How about being able to easily walk to the spa/salon within your community and get a massage or a haircut?

Convenience and peace of mind are two very appealing factors that may influence you to consider independent living.

Independent Living is about lifestyle preference. The communities primarily focus on servicing the social needs of their residents.

Almost anything you need can be found within the living community – but if not, most places provide transportation to get you to and from your destination quickly and safely.

Buildings are more spread apart on a large campus independent living community, with a central meeting area for social activities and meals. Living spaces are generally larger than assisted living, with more area to walk or drive between buildings.

Another added convenience – if you’d like to take a trip for a few days, you don’t need to be concerned about the safety of your home. You can lock up, leave, and feel rest assured your home is being watched by security within the community.

January 2026 MHL 45

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LIVE WELL Nutrition

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Mint

It Does the Mind & Body Good

I

Published by Grace O f you ask me, mint makes just about everything taste better. It also delivers some impressive benefits: Digestion: Mint is a great palate cleanser, and it promotes digestion. It also soothes the stomach in case of indigestion or inflammation. When your stomach feels sick, drinking a cup of mint tea can give you relief.

Nausea and Headache: The aroma of mint leaves, especially freshly crushed leaves help you deal with nausea and headache.

Fresh mojito drinkAsthma: Regular use of mint is very beneficial for asthma patients, as it is a good relaxant and relieves congestion. But using too much mint this way can also irritate the nose and throat.

Depression and Fatigue: Mint is a natural stimulant, and the smell alone can be enough to charge your batteries and get your brain functioning well again .

Skin Care and Pimples: While mint oil is a good antiseptic and antipruritic material, mint juice is an excellent skin cleanser. It soothes the skin and helps to cure infections and itchiness.

Memory: A recent study examined the effects that mint has on alertness, retention and cognitive function. It found that people who frequently use chewing gum, in which the major active ingredient is mint, had higher levels of memory retention and mental alertness than those who did not.

Weight Loss: Mint can also help us lose weight in a healthy way. Mint stimulates the digestive enzymes that absorb nutrients from food and consume fat and turns it into usable energy.

If you’d like to try a refreshing drink that delivers the benefits of mint, and is a cool relief for warm summer days, try my Mint Agave Tonic. It’s one of the FoodTrients’ team favorites. The inspiration for this drink comes from the Cuban mojito. My nonalcoholic version uses sparkling water. Mint leaves aid digestion.

The agave nectar is high in fructose, which means that it does not raise your blood sugar to the same extent as other sweeteners do. For a stronger mint flavor, use more mint leaves.

MINT AGAVE TONIC ingredients Place 5–7 mint leaves in each of the tall glasses. Bruise the mint leaves with a cocktail muddle, the handle of a wooden spoon, or the tines of a whisk to help them release their fragrant oil.

Mince or chiffonade the remaining mint leaves and divide them equally between the glasses.

Add the lime juice, agave nectar, and water in equal amounts. Stir until the agave is dissolved. Add crushed ice.

GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 30 years in the healthcare industry. For more information visit foodtrients.com.

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AGE WELL Nutrition

istock.com/merc67

6 Life-Extending Plant Extracts

D

By Life Extension o Plants Really Extend Life Span?

In the case of white willow, the average and maximum life span increased by over 300%, which is greater than effects that have been found for rapamycin, a drug that has been associated with extended life span in other studies.

Further research pointed out that the extracts also inhibited the rise in cellular damage that occurs with aging.

This research is promising for life extensionists, as the results provide new insights into the mechanisms through which certain plant extracts can slow biological aging.

The Six Life-Extending Plant Extracts Black Cohosh: White Efflorescence Black cohosh is a common ingredient in formulas designed to support menopause and perimenopause, due to its estrogenic action.

Valerian Root for Anxiety and Sleep. valerian extracts as nutritional supplement for health2. Valerian root has been used for many years to bring on and ensure sound sleep. A recent trial found valerian superior to a placebo in maintaining postoperative cognitive function, which is often impaired during the weeks following certain procedures. The researchers attribute valerian’s benefit to its anti-inflammatory property and ability to stimulate serotonin receptors.

Wild Passion Flower Purple passion flower is also used to induce calmness and sleep. It is a source of the flavone chrysin. In addition to other properties, chrysin reduces the conversion of testosterone to estrogen, which enhances free testosterone levels.

Ginkgo biloba is a popular herb, particularly for the enhancement of cognitive function. In 2002, a standardized extract of ginkgo leaves extended the life span istock.com/Inside Creative House of C. elegans by an average of 8%, while increasing their resistance to oxidative stress. When components of the extract were tested, a flavonoid known as tamarixetin was found to extend median life span by an average of 25%.

Other research has found that ginkgo protects against age-associated oxidative damage to mitochondrial DNA. Fresh green celery stems on wooden cutting board5. Celery is, of course, known to all. The vegetable is a good source of apigenin, which has anti-inflammatory and anticarcinogenic properties. Apigenin has been shown to improve neuron formation and connectivity. Celery additionally contains the flavonoid luteolin, which also has anti-inflammatory and neuroprotective effects.

Dry willow bark lies in a wooden spoon on a white background6. White willow bark was associated with the strongest life extension effect among the six extracts. White willow bark is a source of salicylic acid which, when synthesized, gives us the anti-inflammatory pain reliever known as aspirin, that has been associated with remarkable benefits, including protective effects against cancer and cardiovascular disease.

Salicylic acid targets a protein known as HMGB1, which is associated with rheumatoid arthritis, heart disease, sepsis and inflammation-associated cancers, leading some researchers to suggest that the compound be called “vitamin S,” due to its tremendous benefits.

The Bottom Line While there are many factors that contribute to the aging process, these six plant extracts have shown potential to slow it down. And since they have additional health benefits, they’re a win-win all around. www.foodtrients.com.

AGE WELL Longevity

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Socialization for a Longer Lifespan

Located on a large, beautifully landscaped campus, Tudor Oaks is a unique retirement community for today’s seniors seeking a comfortable retirement lifestyle in a home-like atmosphere, filled with new opportunities and experiences.

W

hether it’s playing a game of Scrabble with a grandchild or enjoying lunch with a best friend, there’s just something special about being around people you love.

“Socialization is important at any age, but it’s critical for older adults – especially for those who live alone,” said Sierra Goetz, co-founder and operations manager for Tudor Oaks Home Care’s partner, the HomeCare Advocacy Network (HCAN). “Research shows spending time with family and friends can boost a senior’s quality of life – including their physical and mental health.”

There are a number of important ways that socialization can improve a senior’s health and well-being, including: Slowed cognitive decline According to the Alzheimer’s Association, remaining socially active may support brain health and delay the onset of dementia.

Reduced stress Older adults who are socially active tend to handle stress better, which reduces the risk of anxiety, heart disease, depression, obesity, gastrointestinal issues and other chronic conditions.

Improved fitness Being with others encourages movement, which improves health and prevents a sedentary lifestyle.

Improved mental health Isolation and loneliness may lead to feelings of despair or worthlessness. Socialization prevents these depressive situations and allows people to feel loved and valued.

Longer lifespan High levels of socialization can help increase longevity.

Greater self-esteem and sense of purpose Having a reason to get up in the morning can do wonders for energy and mood – helping seniors feel like their lives have purpose. Spending time with those we care about reminds us that life is worthwhile.

Improved coping skills An aching back, creaking knees and other aging challenges are a whole lot easier to deal with when you share them with friends.

“Active living is critical to a senior’s ability to maintain their independence as well as their overall health and well-being. However, we know that time and distance may prevent friends and family members from spending as much time with older loved ones as they would like,” Goetz said. “We can help. At HCAN, companion care is one of our most popular services. Our caregivers spend time helping clients with favorite hobbies, taking them on outings, engaging in friendly conversation or watching an old episode of Gunsmoke. These simple activities can be a lifeline for seniors who are at risk of isolation and depression.”

For information about HCAN’s companion care and other services, contact tudoroakshomecare.com.

Tudor Oaks offers...

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Independent Living

Luxury apartments with attached heated garages

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Assisted Living

Style-smart, charming private apartments

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Skilled Nursing

Quality Care 24/7

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Rehab Stays

Private room/bath, TV, Phone, WiFi

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Memory Care

Personal suite with private bathroom

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Respite Stays

Private Room, up to 28-day stay

Call 414-529-0100 for a tour or visit www.TudorOaks.net for a fly-thru video tour of our community.

Tudor Oaks Senior Living Community S77 W12929 McShane Drive, Muskego, WI 53150

414-529-0100 • TudorOaks.net

Tudor Oaks is owned and operated by American Baptist Homes of the Midwest, a not-for-profit provider of senior housing and healthcare since 1930.

January 2026 MHL 49

AGE WELL Mindfullness

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With more than 100 years of experience, Milwaukee Catholic Home has now been recognized as a top Life Plan Community for both Short-Term Rehabilitation and Long-Term Care.

To learn more or to schedule a tour, call 414-220-3216 or visit us at milwaukeecatholichome.org!

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Ageless Living: How to Keep Mind, Spirit, and Body Thrivin

I

t seems like everyone is obsessed with looking young these days. And hey, who can blame them? We all want to look young for our age. But the truth is, there’s only one thing better than looking young: feeling young and living young longer.

Consider this: 61% of men describe their current energy level as lower than their energy level 5 years ago, and 65% of men say that they experience brain fog and think their mind is not as sharp as it used to be.

Once thought to be hard-wired after early childhood, the brain actually has a remarkable ability to change and heal itself. Known as neuroplasticity, this remodeling due to our environment, behavior, and feelings happen throughout our lives. Given the flexibility of your brain, how will you rewire it to help you live younger longer?

Dr. Myles Spar, Chief Medical Officer of Vault Health, is an expert when it comes to men’s physical, emotional, and sexual health. He has shared 13 ways you can keep your mind, spirit, and body youthful regardless of your age. Here are his 13 tips to live younger longer: 1.Meditate When it comes to keeping you young, meditation has been shown to actually change the brain. Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, conducted studies involving brain scans of meditators. She found that people who had been meditating for a long time had increased grey matter in the auditory and sensory cortex, which she attributes to the mindful attention paid to breathing, sounds, and other stimuli during meditation. She also discovered more grey matter in the frontal cortex, the part of the brain associated with memory and decision making. According to Lazar, meditators in their fifties had the same amount of gray matter in one part of the prefrontal cortex as people in their twenties in spite of the fact that the cortex is known to shrink as we age. Why not incorporate this brain-boosting practice into your life?

2.Play Have you seen ads for brain-training games and wondered if they were legit? According to recent research, the answer is yes. A new study found cognitive training increased the energy efficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed a significant increase in the association between reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. The study’s authors hope their findings pave the way for further research that attempts to harness the potential of the aging brain.

3.Get Busy According to Dr. Oz, having loving sex a couple of times a week increases testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spending time with friends and family keeps

you from isolating yourself as you get older. Volunteering, too, can be a nice way to ward off loneliness while helping your community. The website volunteermatch.org can help you figure out where your skills can best be put to use.

4.Stretch it Out Flexibility decreases as we age, but the National Academy of Sports Medicine says following a systematic and progressive flexibility program can help keep you limber. Even a few minutes of light stretching every morning can make a difference. The National Institute on Aging provides some good information and exercises here.

5.Socialize It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life?

Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live. Longer telomeres are associated with slower aging, fewer age-related diseases, and generally greater life spans.

In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner with a buddy you haven’t seen in a while or take your spouse out for a night on the town. You could also consider volunteering in your community, which gives you a chance to help others while you interact with them.

6.Exercise Not only does exercise benefit your body and mind, research shows it could also keep your muscles young by stopping or even reversing the decline in their cellular health that comes with aging.

7.Eat Clean A balanced diet high in whole foods provides your body with the nutrients it needs to stay in top form. Avoid refined sugar, which causes inflammation linked to diseases like diabetes and Alzheimer’s. Unsure what to eat? Check out livestrong.com’s list of anti-aging foods here.

8.Sleep Well According to a survey by Vault Health, 41% of men get 6 hours or less of sleep on an average night. It’s common for sleep patterns to shift as we age. Taking steps like cutting caffeine intake and putting your devices down well before bed can help you get the rest you need. And while it might be tempting to exercise

in an attempt to wear yourself out, don’t work out too close to bedtime or you’ll have a hard time winding down.

9.Manage Stress If left unchecked, chronic stress can lead to depression, heart disease, and other serious conditions, potentially shaving years off your life. Try a relaxation technique like yoga or meditation, both scientifically proven to lower stress levels. Or consider tai chi, a practice that may improve balance and stability in older people while reducing anxiety.

10.Consider Supplements Even if you eat well you’re probably lacking nutrients important for healthy aging. And many supplements have been shown to protect the body from disease—fish oil, for example, is associated with prevention of heart disease and stroke.

11.Have a Drink Moderate alcohol consumption has been shown to bump up HDL (“good”) cholesterol, and red wine in particular may have additional heart-healthy powers.

As far as nonalcoholic beverages go, both green tea and coffee contain antioxidants that may help you fight off age-related illnesses. A 2013 study found green tea drinkers who consumed four cups a day had an almost 20% lower stroke risk compared to people who rarely drank green tea, probably due to compounds called catechins that help regulate blood pressure and improve blood flow.

12.Use Your Head According to research in the burgeoning field of epigenetics, your brain never loses its capacity to change and heal itself. Known as neuroplasticity, this malleability needs to be maintained so you can stay sharp into your golden years. According to alzheimers.net, games that challenge your memory and mental agility may help strengthen the neural connections in your brain. Instead of spending your lunch break scrolling through Facebook, why not spend a few minutes doing some brain training?

13.Care for Your Skin Science shows the condition of your skin has a big impact on how old people think you are. To keep wrinkles and sunspots at bay, wear sunscreen, use a basic moisturizer, and drink plenty of water. If you still smoke, quit! Among other negative effects, it makes you look A LOT older. For more anti-aging ideas, check out these 5 steps to looking 10 years younger.

“You’re only as old as you feel.” While something of a cliché, this expression’s general idea—that you have control over the ways your body is affected by the aging process—is absolutely true. By making healthy lifestyle choices, you can keep yourself feeling strong and vital well into old age.

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Janaury 2026MHL 51

FASTING<<page 6

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The overall take-home message suggests “that cognitive performance remains remarkably stable during short-term fasting, supporting the feasibility of fasting practices.”

The Caveat: Quite often in this column, we have addressed the role of time as a variable in the food-health equation, a discipline referred to as chrononutrition. This area of study interweaves with various aspects of consumption and digestion, one of which is the time between meals. That time between meals is quite literally a fast.

We recognize that every morning when we awake and consume the first meal of the day, which quite literally breaks our fast that occurred when we were sleeping (however long that might’ve been); in other words, we have breakfast.

As the study noted, the idea that prolonged fasting could deplete glycogen stores and impair energy delivery to the brain, leading to cognitive impairment, is a long-standing argument within the medical community against its practice.

This persists in some circles, even though it is well known that when glycogen stores are low, energy can be generated by mobilizing fat reserves. This is the mechanism behind ketogenic diets.

Beyond serving as the basis for ketogenic weight loss, fasting also activates a cellular recycling process called autophagy that appears to improve cellular function and longevity. Fasting also seems to be beneficial in treating metabolic disorders, such as diabetes, by improving insulin sensitivity. In light of these findings, the idea that we must constantly and consistently ‘fuel’ our brains by eating “may be neither necessary nor optimal for overall health.”

Nonetheless, a pervasive fear of decreased mental performance continues to cause many to eschew engagement. However, based on the results of the current study, those folks can R-E-L-A-X. As this this meta-analysis observed, “ there was no meaningful difference in cognitive performance between fasted and satiated healthy adults. People performed just as well on cognitive tests measuring attention, memory, and executive function, whether they had eaten recently or not.”

However, there was one important caveat. That is the finding that children and adolescents did worse on tests when they skipped meals. A possible explanation is that developing brains may be much more sensitive to fluctuations in energy supply, particularly glucose availability. Another interesting finding was that longer fasts were associated with smaller performance gaps between fasting and satiated states. The one exception to that is related to food-related cues.

Participants who were fasting were more susceptible to distraction when the cues involved food. Hunger, per se, does not reduce our cognitive ability, but it does make us more easily distracted when food and food-related cues are present.

The Takeaway: Individuals can engage in intermittent fasting or other fasting protocols without fear of cognitive dullness. It is, however, essential to remember that it may be best to avoid the practice in children and teens, whose brains are still developing and who appear to need regular meals to perform at their best. The same caution extends to specific groups, such as those with medical conditions or special dietary needs, for whom fasting may not be advisable without professional guidance.

For the average person, fasting can be another tool in our personal toolbox. As the authors note, “These findings challenge the common belief that fasting inherently compromises cognition.” Another conventional pillar of dietary wisdom crumbles into dust.

Should You Fast?

Fasting may bring health benefits, but Longo cautions that there’s still a lot we don’t know. For some, fasting may cause problems. For example, studies have found that people who regularly fast more than 16 or 18 hours a day have a higher risk of gallstones. They’re also more likely to need surgery to remove the gallbladder.

Eating for 12 hours and then fasting for 12 hours is likely safe for most people, Longo explains. “That pattern of eating is very common among people who have record lifespans,” he says. “It seems to match both science and tradition.”

Longo and his team are also looking at fasting-mimicking diets, which they hope will be safer and easier to follow than completely fasting. They designed a five-day, monthly fasting-mimicking diet that allows some food, but is low in calories. They tested the diet for three months in a recent study. Those who stayed on the diet lost weight and showed decreases in age-related disease risk factors.

But he and other experts caution against people trying fasting diets that are not based on research. If you’re considering fasting, talk with your health care provider first. People with certain health conditions or who are taking certain medications should not try fasting at all

NATURAL<<page 32

The modern mommy makeover is now a fully customizable experience. Women are choosing combinations of surgical and non-surgical procedures tailored to their bodies and lifestyles. Improvements in anesthesia, scar care, and rapid recovery protocols make the experience smoother than ever.

A mommy makeover today is about restoring confidence and strength—helping women feel like the best version of themselves after pregnancy, not replicating a pre-baby body.

Men and the Aesthetics Boom Men continue to enter aesthetic medicine in record numbers, opting for eyelid surgery, jawline contouring, and body sculpting. Motivated by both personal confidence and workplace competitiveness, they want conservative, natural-looking improvements that fit seamlessly into their lives.

The Rise of Inside-Out Beauty One of the biggest anti-aging shifts of 2026 is the merging of wellness and aesthetics. Patients now ask how fitness, nutrition, sleep, and stress impact their results. A holistic approach improves healing, enhances surgical longevity, and helps patients maintain their outcomes for years.

Looking Ahead If I could define the future of beauty in one word, it would be authenticity.

Plastic surgery in 2026 is not about transformation—it’s about refinement. It’s about personalization, precision, and purpose. My advice to anyone considering a procedure this year: choose a surgeon who values natural beauty and understands how to enhance—not alter—your identity.

Aging gracefully is not about looking different. It’s about looking like the best version of yourself.

To learn more visit Richland MD and Richland Aesthetics or view his incredible before and after photos on @Dr.Richland or @RichlandAesthetics on Instagram and book a consultation at https://www.richlandmd.com/.

FOODS<<page 44

Call them sea veggies, seaweed or kelp, plants that grow underwater have some serious anti-aging benefits in the form of vitamins, minerals and antioxidants. Nutrients that are rare elsewhere, such as iodine and vanadium, abound uniquely in sea vegetables and can help support normal thyroid function and regulate metabolism including blood sugar. An antioxidant special to sea vegetable called fucoidans has shown potential for anti-inflammatory, anti-cancer, and anti-viral capacity. Full of vitamin C, iron, B vitamins and carotenoids, learning to include sea vegetables into your diet is something you should start today.

Beans And Legumes Beans are an anti-aging powerhouse full of fiber, protein and antioxidants. The vibrant color in black and kidney beans signals the fact that they are full of healthy compounds such as anthocyanin flavonoids, kaemferol and quercetin. Beans offer tons of molybdenum and folate for optimal cellular health. Consuming beans has been linked to a reduction in diseases like type 2 diabetes, cardiovascular disease and certain cancers.

Soybeans offer a special anti-aging benefit because they are rich in isoflavones which have proven beneficial for bone strength, heart health, and improving memory and learning skills. Most people enjoy eating beans but they state that they forget about them. Dig up some of your favorite bean recipes today and aim to include them in your diet throughout the week for optimal health.

Foods play a powerful role in longevity by supporting heart health, brain function, and reducing chronic inflammation as we age. Diets linked to long life—such as those found in Blue Zones—emphasize whole, minimally processed foods including vegetables, fruits, legumes, whole grains, nuts, and healthy fats like olive oil. Leafy greens and colorful vegetables provide antioxidants that protect cells from damage, while beans and lentils offer plant-based protein and fiber that support gut health and stable blood sugar. Fatty fish, berries, and nuts contribute omega-3s and polyphenols that benefit the brain and cardiovascular system. Consistently choosing these nutrient-dense foods helps promote energy, resilience, and a longer, healthier life. Eating mostly whole, plant-forward foods—such as vegetables, fruits, legumes, whole grains, healthy fats, and occasional fish—supports longevity by reducing inflammation, protecting the heart and brain, and promoting overall healthy aging.

Experience a unique senior living lifestyle of well-being, connectedness and convenience in a vibrant intergenerational setting.

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EYES >>page 17

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who sees patients from all walks of life from throughout southeastern Wisconsin. “Rearranging your work-station, frequently staring away from the screen, blinking more often, and/or getting proper glasses can often relieve these symptoms. Selecting a high-resolution, anti-glare computer screen and adjusting the text size, contrast, and brightness settings can also improve readability and visual comfort.”

For women, hormonal fluctuations can affect vision. While this is usually temporary and nothing to worry about, you should discuss any changes with your eye care specialist. Pregnant women may experience dry eyes, puffy eyelids, and migraine headaches that cause light sensitivity. Menopause, birth control pills, and hormone replacement therapy can also affect the moisture and comfort of your eyes. As described later, there are treatment options for dry eye problems.

With family, career and other obligations, it can be challenging to get the rest you need. A good night’s sleep is not only good for your overall health; it can also give you a refreshed “outlook” on the day.

In Your 40s As you approach your mid-forties, you may develop “presbyopia”—an agerelated decreased ability to focus on near objects that is typically corrected with the use of reading glasses or bifocal lenses.

If you haven’t already, it is a good idea to have a baseline dilated eye exam performed now and every 1-2 years thereafter to examine the overall health of your eyes and check for any developing problems such as glaucoma (a sightthreatening condition typically related to abnormally high fluid pressure inside the eye) and the previously mentioned AMD. A visit to the eye doctor is essential if you have diabetes to check for signs of diabetic retinopathy, a complication of high blood sugar levels that damages the blood vessels in the retina and can cause blurring of vision and permanent visual impairment. Keeping blood sugar under control and scheduling regular eye exams with an eye care specialist are two of the best means of protection. “When treatment is necessary, we have been very pleased with the success of medications (like Avastin, Eylea, Lucentis and Vabysmo) that can be painlessly injected directly into the eye to decrease leakage from blood vessels and decrease the growth of new abnormal vessels—thus staving off progression of the disease,” states Daniel Paskowitz, MD a skilled ophthalmologist with credentials from both Harvard and Johns Hopkins. “We have seen some amazing results, including not only stabilization of vision, but in some cases, improvement in sight.”

In Your 50s and beyond In addition to glaucoma, diabetic eye disease and AMD, it is important to be monitored for signs of cataract development. “A cataract is a gradual, painless clouding of the eye’s natural lens located behind the pupil,” explains eye care specialist and continuing education lecturer Michael Raciti, MD. “As the clouding advances, it can blur and glare vision to the point of interfering with day-today functioning. This clouding may take years or just months to progress.” Six out of 10 people over age 60, and almost everyone over age 80 has or has had a cataract. The only effective treatment is to make an opening in the eye, surgically remove the cloudy lens (cataract), and replace it with an intraocular lens implant to once again focus light rays onto the retina.

Dry eye disease can worsen with age due to decreased tear production. Your eye care specialist can conduct several tests to make an accurate diagnosis and determine which treatment method is best for you, including over-the-counter artificial tears, punctual plugs, prescription eye drops (such as Restasis, Xiidra and Cequa), or procedures/strategies to alleviate oil gland blockage (such as warm compresses, eye masks, Lipiflow, etc.).

Be Good To Yourself—At Every Age “Sight-robbing conditions like AMD, cataracts, diabetes and glaucoma often develop gradually and painlessly, and good vision in one eye can often mask problems in the other. A comprehensive eye exam is the only way to accurately detect these disorders,” says past president of the Milwaukee Optometric Society, David Scheidt, OD. He recommends the following steps to protect vision: • Schedule regular dilated eye exams (every 2 years after age 50).

• If you notice a problem with your vision (especially straight lines appearing wavy or blind or dark spots) don’t ignore it.

• Wear sunglasses and hats with brims. UV-light exposure has been linked to AMD and cataracts.

• Have a blood sugar test every 3 years after age 45. Diabetes increases the risk of eye conditions, including cataracts and glaucoma.

• Don’t smoke. It increases the risk of AMD (3-4 times) and other eye diseases.

• Eat a diet high in healthy nutrients (vitamins, minerals and antioxidants) and low in fat and sugar. Ask your eye care specialist if and what supplements may

be beneficial.

Raciti adds, “These steps and regular exercise are all beneficial to your ability to see life to the fullest—now and in the future.”

For more information and FREE handouts or booklets on the eye conditions mentioned in this article (amblyopia, strabismus, cataracts, dry eyes, AMD, glaucoma, diabetic eye disease, vitamins for your eyes, or eye safety) visit www. eyecarespecialists.net. Since 1985, Eye Care Specialists’ ophthalmology practice has provided medical, surgical and laser care for virtually every eye condition to more than 200,000 Wisconsinites. They now have three offices--on 7th & Wisconsin Ave. in downtown Milwaukee, 102nd & National Ave. in West Allis, and Mayfair Rd. across from the mall in Wauwatosa. Visit www.eyecarespecialists. net. istock.com/ Seamni WINTER >>page 21

Roasted Parsnips with Rosemary Garlic Butter Nothing brings out the natural sweetness and earthiness of parsnips like roasting. They go especially well with pork, chicken, and other fruits and vegetables such as apples, carrots, pears, and spinach.

Serves 4 Ingredients 2½ lb. fresh parsnips, scrubbed and cut in half lengthwise into batons 5 Tbs. butter 2 cloves of fresh, peeled garlic 2 tsp. fresh minced rosemary Salt and pepper to taste Chopped fresh parsley for garnish Crushed red pepper flakes (optional) Directions 1. Preheat oven to 450˚F. Spread the parsnips on a rimmed baking sheet.

2. Melt the butter in a skillet over medium heat. Stir in the garlic and cook for 20 seconds. Remove from the heat and stir in the rosemary.

3. Pour the rosemary garlic butter over the parsnips. Season with salt and pepper. Toss to coat. Spread parsnips out in a single layer.

4. Roast the parsnips for 15 minutes. Stir and continue to roast for 8-to-10 more minutes, or until tender. Remove from the oven. Salt and freshly ground pepper to taste.

5. Garnish with parsley, crushed red pepper flakes, and serve.

About FoodTrients FoodTrients® is a philosophy and a resource dedicated to the foods and rejuvenating nutrients that help us fight the diseases of aging and promote longevity. All of the recipes combine modern scientific research and medicinal herbs and ingredients from cultures around the world. They’re loaded with flavor and superfoods, which promote wellness, increase energy and vitality, improve skin, and help people look and feel younger.

EXERCISE <<page 15

● Set Mini Goals Along The Way - Setting achievable smaller goals will give you confidence and keep you motivated. For example, if you want to start running don’t set out to run a marathon. Start with a mile or 5K. ● Mix It Up / Make Fitness Fun - Change up your exercise routine. Diversity in training is necessary, focusing on both cardiovascular and resistance training.

Mixing up your exercise regimen promotes a healthy musculoskeletal system, which decreases the risk of an overuse injury. Take days off between cardio to weight train, stretch, and rest. ● Pick A Partner - Working out is more fun with a friend and it will keep you both accountable.

In addition, these small daily habits will lead to larger changes over time: ● Parking lot walks - Don’t choose the closest spot! Parking farther away from your destination will force you to get more steps in ● Take the stairs ● Use calls and commercial breaks to get in some steps - Pace on the phone or use commercial breaks during your favorite shows to do simple exercises like squats, lunges or jumping jacks ● Walking breaks - Take breaks every 30 to 60 minutes to go for a 5 minute walk. This lowers blood sugar and blood pressure.

January 2026 MHL 55

1Top 10 tips from a pro on how to purchase hearing aids.

Top 10 tipson from a pro on how to purchase hearing aids.

Top 10 tips from a pro how to purchase hearing aids.

10 tips from a proof onhearing how to aids purchase hearing aids.

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88 1 Top 10 tips from a pro on how to purchase hearing aids.

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