As the sun lingers longer and the days stretch into golden evenings, there’s a natural invitation to slow down, breathe deeply, and reconnect—with nature, with joy, and with ourselves. Endless Summer Bliss is more than a seasonal state of mind; it’s a commitment to well-being that mirrors the rhythm of summer: vibrant, nourishing, and alive. In this edition, we explore what it means to truly feel good—from inside out and outside in. Whether it’s embracing fresh, whole foods, moving our bodies in ways that feel like play, or finding stillness in a sunbeam, health becomes something holistic and joyful. Summer doesn’t ask us to be perfect—it simply offers us the space to be present.
We also look at how our environments shape our energy and well-being. From calming interiors that reflect the airy ease of summer to outdoor spaces designed to bring people together, every choice we make in our surroundings can support our mental and physical health. Design becomes a tool not just for beauty, but for balance.
Most importantly, Endless Summer Bliss reminds us that health is not a destination—it’s a feeling. It’s laughter shared at golden hour, a walk without a timeline, and the simple pleasure of living in alignment with what makes us feel alive. Here’s to cultivating that feeling—and carrying it with us through every season.
Summer Wellness
The Ommani Center, Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Eye Care Specialists, Aurora, Alexian, Eye Physician Associates, Brothers Village, Ye Olde Pharmacy, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Tudor Oaks, Active Care Rehab, Greensquare Center for the Healing Arts, Midwest Audiology, Integrative Family Wellness Center, Universal Services, American Camp
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Find relief at our Headache Urgent Care – TODAY. Our Headache Urgent Care provides customized treatment to reduce headache pain by 50% within 1 hour. Fast, effective and compassionate care for much less than an ER visit. Walk-ins welcome! No appointment needed!
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Immediate Rescue at Walk-in Headache Urgent Care
By Dr. Aaron H Bubolz, DO
3.4M people rush to the hospital every year due to severe head pain caused by headache and migraine, one of the top 5 reasons for patients to be admitted to an emergency department.1 The more prolonged their attack, the more difficult it becomes to successfully treat.
The catch is, emergency departments are not equipped to properly diagnose, treat, and care for these patients. Less than 25% of these patients experience sustained rescue from their migraine attack after treatment in the emergency department.2 Yet, this has remained the only option for a migraine sufferer to get help - until now.
Mind+ Neurology has pioneered the first Headache Urgent Care in the United States, providing immediate rescue from a severe and prolonged migraine attack.
“With the walk-in model of care, we ensure access to the care they need, when they need it most.” Said Dr. Aaron H Bubolz, DO.
Anyone suffering from the unbearable pain that comes with a prolonged migraine attack can walk-in to receive safe, effective, and efficient rescue from their pain. Within 1 hour, 90%+ of Mind+ patients achieve a 50% reduction in pain and 75%+ achieve their target pain goal, at a fraction of the cost when compared to the emergency department.
Every patient’s situation is unique which requires both an accurate professional assessment and decisive implementation of a robust action plan that may be applied to many different combinations of treatment options. Many safe and effective treatment modalities exist, including oral, inhaled, intranasal, intramuscular, and intravenous medication routes of delivery. Further treatment may include head and/or neck injections, manual adjustments of the spine, and various medical devices that have their own non-invasive, non-drug mechanism of action. With these tools in the hands of an experienced headache and migraine care team, patients have access to migraine rescue, which is safe, efficient, and effective.
Treatment doesn’t end there. At a follow-up appointment, Mind+ patients will get a precise diagnosis and design a comprehensive headache treatment plan to manage and prevent headaches in the future. There is no need for you or a loved one to suffer through another severe migraine attack again.
Mind+ Neurology accepts most insurance plans and no referral is required. New patient appointments can be booked online by visiting www.mindplusclinic.com or calling 888-585-7975.
About Mind+ Neurology Clinic
• Mind+ Neurology Clinic specializes in treating headache, migraine and TBI. Dedicated to providing access to comprehensive care with an exceptional experience. Mind+ Neurology Clinic is committed to freeing patients from pain so they can regain control of their lives. Two Wisconsin locations: 12200 Corporate Pkwy Suite 400, Mequon, WI 53092 and 1725 N Casaloma Drive, Appleton, WI 54913
There’s more to enjoy about this summer treat than just its sweet and tart flavor!
The health benefits of cherries include providing antioxidants and helping with recovery following physical activity.
Summer is the perfect season to enjoy all the fresh fruits and veggies you can get your hands on! Cherries, in particular, are one of the summer’s quintessential fruits.
They may evoke childhood memories of staining your mouth and hands with that sweet red juice or digging into a fresh-baked pie. And not only are they a delicious and refreshing snack, but the health benefits of cherries are plentiful!
To encourage you to make the most of this summer’s harvest, here are seven health benefits of cherries:
Great source of antioxidants
Improve athletic recovery
Relieve arthritis symptoms
Protect your heart
Keep your skin glowing
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Promote healthy sleep
Support mental health
Let’s sample these health benefits of cherries below!
Great source of antioxidants
Some of the most touted health benefits of cherries are rooted in their high antioxidant content. Antioxidants are compounds that can help reduce the effects of oxidative stress (a process where free radicals damage cells and tissues). By consuming more antioxidants, you can help to protect your body from that stress, which in turn leads to better overall health. Plus, antioxidants may help protect your body from chronic diseases like cancer.
Enhance athletic performance
Cherries are a great snack choice for athletes and active individuals looking to maximize their performance and recover faster. Studies have shown that cherries can improve muscle function and reduce soreness following intense physical activity. This is mostly thanks to anti-inflammatory polyphenols in cherries since intense exercise can stimulate an inflammatory response in the body.
Relieve arthritis symptoms
The simplest definition of arthritis is inflammation of the joints. Thanks to those anti-inflammatory properties of cherries we just mentioned, they can help relieve the symptoms of arthritis as well as other conditions related to chronic inflammation. Tart cherries made the official list of the best fruits for arthritis, with some research comparing their effectiveness to NSAID medication. Consider having a whole bowl of red berries while you’re at it, since strawberries and raspberries make the list as well.
Protect your heart
Cherries are a natural ally in the battle against heart disease. Thanks to all those antioxidants and anthocyanins, they help protect your heart by neutralizing harmful free radicals, reducing cholesterol, and promoting healthier blood flow. Learn about more heart-healthy foods and habits to protect your heart!
Keep your skin glowing
This benefit is also connected to the antioxidants and anti-inflammatory compounds in cherries! Many skin issues, like acne, eczema, or rosacea, are chronic inflammatory conditions, so reducing overall inflammation can keep your skin calmer. Cherries also contain vitamins A, B, C, E, and potassium, which work together to hydrate your skin and support collagen production.
CHERRIES>>page 8
Rice Water for Weight Loss: Is the ‘Rice-Zempic’ Trend Legit?
By Marygrace Taylor
If you’ve seen mentions of using rice water for weight loss on TikTok, you might be wondering what the trend is all about — and whether it actually works.
The internet says yes. In fact, TikTok users usually refer to rice water as “rice-zempic” because they claim it’s a DIY alternative to medications like Ozempic that cause weight loss.
Nutrition experts aren’t convinced, though. Here’s what two registered dietitians have to say about the rice water trend, plus what to keep in mind if you decide to give it a try.
First, What Is Rice Water?
Rice water or “rice-zempic” is a starchy liquid made from soaking uncooked rice in hot water overnight and adding a squeeze of fresh lime juice. It’s typically drunk in the morning on an empty stomach.
Proponents say it helps them lose weight — up to 14 pounds in a week — by curbing hunger, nixing sweet cravings, and even helping them go to the bathroom more frequently.
Does Rice Water Help You Lose Weight?
Despite the social media buzz, rice water is not a proven method to help you shed pounds. “Currently, there is no strong scientific evidence to suggest that drinking rice water directly contributes to weight loss. Most weight-loss strategies are rooted in creating a calorie deficit through a balanced diet and regular exercise, combined with sustainable lifestyle changes,” says dietitian Jessica Crandall, RDN, medical advisor at FuturHealth.
It’s possible that the starch in the water could contribute to feelings of fullness, causing someone to eat less and take in fewer calories during the day, says Brannon Blount, RDN, a nutrition expert based in Danville, Virginia.
However, replacing calories from food with rice water isn’t sustainable for the long-term. And once a person goes back to eating their normal amount, they’ll regain any of the weight they may have lost, Blount says.
Risks of Rice Water
In addition to the fact that rice water won’t support sustainable weight loss, there are some other downsides to know about.
Low in nutrients. Drinking rice water to replace some of the calories in your diet could lead to nutritional deficiencies. “It contains carbohydrates but little protein, fat, or fiber, which are essential for a balanced diet,” Crandall says.
Could raise blood sugar. Consuming lots of starchy carbs can cause your blood sugar to spike. That could make it harder to maintain healthy blood sugar levels (especially if you have diabetes), Blount notes. Over time, frequent blood sugar spikes could even lead to weight gain, notes August 2018 research in JAMA Internal Medicine.
Could lead to food poisoning. Uncooked rice may contain spores of Bacillus cereus, a type of harmful bacteria that can potentially lead to vomiting and diarrhea, according to experts at McGill University.
How to Use Rice Water for
Weight Loss
Drinking rice water is unlikely to help you lose weight and keep it off in the long run, Crandall and Blount say. If you’d like to give it a try, you’ll have the best chance for success if you try it alongside proven weight-loss methods, in-
RICE<<page 8
istock.com/Marcos Elihu Castillo Ramirez
cluding:
Eat fewer calories. Aim to curb your intake by around 500 calories per day to lose 1/2 to 1 lb per week, recommends the Mayo Clinic. “Swap high-calorie foods for lower-calorie options, such as replacing regular soda with diet soda if you drink it regularly. Practice portion control by measuring servings and sticking to recommended portion sizes,” Blount suggests.
Choose nutrient-dense foods. Think: fruits, vegetables, lean proteins, whole grains, and healthy fats. They’ll help you stay satisfied while ensuring you get the vitamins and minerals you need. Make sure you have a source of protein and fiber in each meal or snack too. “Both promote satiety and support metabolic health,” Crandall says. This is especially important if you’re drinking rice water, because it can put you at risk for nutritional deficiencies, Blount notes.
Get more physical activity. Try to get at least 30 minutes of aerobic activity most days of the week (like walking, swimming, or bicycling) and perform some kind of resistance training at least twice a week, recommends the Centers for Disease Control and Prevention. Aerobic exercises help you burn extra calories, while resistance exercises build muscle to help boost your metabolism, Crandall explains.
sticj.adobe.com/ Drobot Dean
Stay hydrated. On its own, drinking water probably won’t lead to weight loss. But getting enough fluids could help keep your metabolism humming at a steady rate and give you an energy boost so you can be more active, according to Johns Hopkins University. (You’ll get these benefits from plain H20 by the way — no rice needed.)
How to Make Rice Water for Weight Loss
Because rice water is a home hack for weight loss, there’s no one official way to make it. It usually includes three ingredients:
1/2 cup unrinsed white rice (rinsing removes the starch from the outside of the rice)
1 cup warm water
Juice of 1/2 lime
To make the rice water, place the rice in a bowl or container and pour the warm water over top. Let it steep for at least 30 minutes (or as long as overnight), then strain the rice and stir in the lime juice before drinking.
The Bottom Line
Rice water may help you feel a little fuller, but it’s not a proven method for long-term, sustainable weight loss. If you want to try it, be sure to incorporate it into a routine that includes proven weight-loss methods like eating more nutrient-dense foods and getting plenty of exercise.
CHERRIES<<page 7
Promote healthy sleep
Why gulp down artificial cherry-flavored sleeping medicine when the real thing is just as good? Cherries are a great natural source of melatonin, a hormone that helps to regulate the body’s sleep-wake cycle. Consuming cherries (or unsweetened cherry juice) an hour or two before bed can help improve sleep quality and duration.
Support mental health
When you eat cherries, the bright colors and burst of sweetness might be an immediate mood-booster on their own — but there’s a science to it too! Cherries are a good source of vitamins and minerals that play a role in mental wellbeing. They contain vitamin C, which with reduced symptoms of depression. Plus, “>has been associated with reduced symptoms of depression. Plus, some research shows that cherries boost serotonin (the “happiness” chemical) and decrease cortisol (the main stress hormone).
Curious about some ways to add cherries to your summer diet beyond snacking on them plain? Make a fresh, zingy cherry salsa for your next picnic. Toss them in a smoothie with almond butter for extra richness and healthy fat. Add dried cherries to trail mix and take them on your next hike. Bake a healthy version of cherry cobbler for dessert. The options are endless, and with so many health benefits of cherries, your body will thank you!
For more health and wellness articles, keep reading the CapTel www.captel. com.
Cherries offer a variety of health benefits, primarily due to their rich antioxidant and anti-inflammatory properties. They can help reduce inflammation, potentially improve sleep, and may aid in exercise recovery. Cherries are also a good source of vitamins A, C, and fiber, and may contribute to heart health and blood sugar management
Sleepless Summer???
By Muscle and Movement Therapy
Oxygen, water, food, sleep. These are the four requirements for life. Without them (in varying lengths of time) people die. Sleep is an important factor as it heavily influences our performance at work, our risk for chronic disease, and our overall quality of life. Sleep researchers, however, aren’t clear on the exact reason why humans even need to sleep. From an evolutionary perspective sleep would certainly have left primitive humans vulnerable to attack so it must offer some great advantage. Generally speaking, sleep is thought to allow our brains and our bodies to heal and repair from the damage of the day; synaptic plasticity is managed, brain pathways that are not being used are pruned, muscles are repaired, and energy stores are replenished.
America is Tired
Short sleep duration (defined as less than 7 hours of sleep per night) is common. In the United States 24% – 48% of people report it. If you are obese, a
smoker, consume excessive alcohol, or are physically inactive you are more likely to report short sleep duration.(1) Sleep is an active process. In other words, you don’t fall asleep simply because your brain is tired. Sleep is actively maintained throughout the night. Disruption of this careful balance between arousal and sleep results in, what else, disrupted sleep.
Circadian Rhythm is Important
Humans display a 24-hour circadian rhythm. This rhythm is endogenous meaning it is maintained even in the absence of environmental cues. Human beings placed in environments with no light, no time cues, no social cues, etc., will still display a 24-hour rhythm. However, external timing cues do modulate and adapt the rhythm to the environment. For example, sunlight, in humans, is a powerful cue to have the waking phase of our 24-hour cycle during the day. Other mammals, like rats and mice, have most of their waking phase at night. These rhythms were created through many years of evolutionary pressure. Light cues, which modulate our circadian rhythm, are extremely powerful. Circadian rhythm is endogenous so an internal pacemaker is necessary. The suprachiasmatic nucleus in the hypothalamus is a major part of the internal pacemaker of humans. This part of the brain is connected to the retina via the retinohypothalamic tract.(2) This direct and powerful connection shows just how important light is for controlling circadian rhythm.
Stages of Sleep
Sleep is divided into two forms – non-REM and REM. Non-REM sleep is further subdivided into 4 stages, each with its own properties. During non-REM sleep neuronal activity is low, metabolic rate and brain temperature are at their lowest, heart rate decreases, blood pressure lowers, and muscle tone and reflexes are intact. Contrast this with REM (rapid eye movement) sleep where brain activity is similar to that of the awake brain. For this reason, it is sometimes referred to as paradoxical sleep. In REM sleep brain temperature and metabolic rate rise and there is complete loss of muscle tone with the exception of the diaphragm (so you can breathe), the eye muscles, and some muscles within the inner ear.
The Adverse Effects of Blue Light
A recent study of about 1,500 Americans found that 90% of adults use an electronic device within 1 hour of bedtime at least a few times per week. Devices
SLEEPLESS<<page 54
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Fat-Burning Heart Rate: What It Is and How To Calculate It
By: Laura Stewart
Striving to meet fitness goals or shed those stubborn extra pounds can sometimes seem like a never-ending struggle. Despite the many weight loss tips and workout strategies online, it’s often difficult to find one that actually works for you. The key to success often lies in understanding the nuances of our body’s responses to exercises.
One of these keys to success is the fat-burning heart rate zone.
The human heart has several categories of heart rates, each with its unique characteristics and importance. These include the resting heart rate, which is your pulse at complete rest; the target heart rate zones, which further break down into the lower intensity, temperate, and aerobic zones; and the maximum heart rate. It’s important to note that these heart rates can be influenced by a myriad of factors such as weather conditions, emotional states, body weight, use of certain medications, and intake of stimulants like caffeine and nicotine.
The fat-burning heart rate is the optimal zone where the body turns to stored fats for energy. This makes this particular heart rate important when it comes to
promoting weight loss.
Key Takeaways
Fat-burning heart rate is the specific heart rate zone where your body burns the highest percentage of calories from fat during exercise, instead of from carbs or sugars.
Understanding your fat-burning heart rate allows you to optimize workouts for maximum fat loss, making your weight-loss efforts more effective and efficient.
You calculate your fat-burning heart rate by getting your maximum heart rate, which is 220 beats per minute, then subtract your age. Since the fat-burning heart rate zone is around 70% of your maximum heart rate, simply multiply the answer by 0.7.
What is the Fat-Burning Heart Rate?
The fat-burning heart rate refers to the specific heart rate zone in which your body primarily utilizes stored fat for fuel. In short, it’s believed to be the best heart rate for fat-burning during exercise. The optimal fat-burning heart rate is generally 60 to 70% of your maximum heart rate.
Imagine your heart rate spectrum as a highway: the “fat-burning zone” is like the right lane, or the slow lane. It’s a lower-intensity area where your body’s fuel choice shifts toward fats instead of quickly-accessed carbohydrates. When you’re exercising within this zone, a higher percentage of the calories you burn comes from fat.
It’s important to note that while this zone targets fat burn specifically, it doesn’t mean you’re not burning fat in other heart rate zones. It’s simply that the proportion of fat used for energy is highest in this range.
Why Does it Matter?
The importance of fat-burning heart rate mainly lies in the context of exercise and weight loss. Some wonder though—if exercising within your fat-burning heart rate zone is not the only way to burn fat and lose weight, is it still important? Yes, it still is.
Understanding your fat-burning heart rate is key if you want a better optimized and more sustainable exercise regimen. Using the fat-burning heart zone to your advantage can help you find greater success in reaching your weight loss goals. More than that, it is also a great tool to help ensure safer workouts and better heart health.
Knowing your fat-burning heart rate and exercising within this zone offers several benefits. Below is a closer look at three of them.
Efficient Fat Loss
Primarily, this zone allows for efficient utilization of stored body fat as a
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source of energy during workouts. By exercising in your optimal fat-burning heart rate zone, you ensure that your body taps into stored fat for energy, instead of stored sugars and carbohydrates. This means your body is burning fat directly, rather than just using it as a secondary energy source. As a result, you will see more efficient and faster fat loss.
Additionally, since fat stores contain more than twice the energy content of carbohydrates or proteins, you basically get a larger fuel reserve for exercising. This aids in weight management and enhances your endurance—allowing you to train for longer periods and maximize your workouts for better weight loss results.
Sustainable Workouts
Another benefit of utilizing your heart rate fat-burning zone is that it allows for more sustainable workouts. Exercising at a lower intensity within the fatburning zone is less strenuous on your body. This can help you avoid overexertion, which can lead to fatigue or injuries. Moreover, working out in this heart rate zone may help you avoid burnout.
You can improve your overall endurance and reduce your risk of injury. This is why fat-burning zone workouts are ideal for beginners or those with health conditions that require a gentler approach to exercise. Understanding your fatburning heart rate also helps you tailor your workout routines to your specific health and fitness goals.
Improved Cardiovascular Health
Maintaining a regular workout within your fat-burning heart rate can contribute to improved cardiovascular health. It can help strengthen your heart and reduce the risk of heart-related diseases. Exercises within the fat-burning heart rate range are generally low- to moderate-impact. This moderate-intensity exercise encourages the heart to pump blood more efficiently, improving cardiac output. Over time, this enhances heart muscle strength and endurance, reducing your risk of cardiovascular diseases.
Moreover, the increased circulation stimulates the release of nitric oxide, a molecule that assists in maintaining the elasticity of blood vessels for better blood flow and lower blood pressure. Essentially, consistent workouts in your fat-burning heart rate zone foster a robust cardiovascular system, promoting heart health and warding off related disorders.
Top Benefits of Fat-Burning Heart Rate Workouts
To sum things up, training in your fat-burning heart rate zone delivers big rewards. Here’s a quick breakdown of the key benefits you’ll get with every workout.
Burn fat more efficiently by using stored fat as your body’s go-to energy source
Build lasting endurance with slow-burning fuel that keeps you going longer Stick with it—lower-intensity workouts are easier on your body and help prevent burnout
Start strong—perfect for beginners or anyone needing a gentler, effective routine
Strengthen your heart with improved blood flow and better cardiovascular function
Support healthy blood pressure by boosting circulation and vessel elasticity
Calculating Your Fat-Burning Heart Rate
The fat-burning heart rate is a highly individual metric, differing significantly from person to person. Factors like age, fitness level, and overall health all play a role in determining your specific fat-burning heart rate zone, so calculating a person’s optimal fat-burning heart rate zone accurately is best left to health professionals and fitness experts.
However, there is a way to calculate your fat-burning heart rate yourself, giving you a ballpark figure to help guide your workouts. The fat-burning heart rate zone is generally around 70% of your maximum heart rate. To calculate your fatburning heart rate, you’ll need to know your maximum heart rate first.
Find Your Maximum Heart Rate
The maximum heart rate is simply the highest number of beats per minute that your heart can handle during maximum physical exertion. As you grow older, your maximum heart rate decreases, as your heart becomes less efficient over time.
There are plenty of charts or tables online to help you determine your maximum heart rate. However, it’s also quite easy to calculate your maximum heart rate manually. All you need to do is subtract your age from 220. If you’re 25 years old, your maximum heart rate will be 195 bpm. When you turn 35, your maximum heart rate will go down to 185 bpm.
Keep in mind that this is just an estimate, as maximum heart rate is also highly individual and dependent on a variety of contributing factors. It’s always best
CALCULATE<<page 54
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Be Prepared: Know What to Do for an Eye Injury Emergency
By Cheryl L. Dejewski
The accompanying article in this issue gives tips for preventing common eye injuries in the home environment. Despite the best precautions, however, accidents, unfortunately, do still occur. The doctors at Eye Care Specialists, a leading area ophthalmology practice, offer the following information regarding the best forms of first aid to use for a variety of emergencies.
Sand, Small Debris or Other Foreign Bodies in the Eye
“Lift the upper eyelid out and down over the lower lid and allow the tears to wash out the foreign body. Blink a few times. If the particle does not wash out, you can try flipping the lid inside out to look for and remove any foreign bodies. If this is also unsuccessful, keep the eye closed, bandage lightly, and seek medical attention. Do not rub the eye. If there appears to be a foreign body directly on the eyeball, do not try to remove it yourself. Seek immediate medical attention
from your eye doctor or local emergency room,” says Michael Raciti, MD.
Chemical Burns
“Immediately flush the eye with water, continuously and gently, for 15 minutes. Keep the eye open and roll it around as much as possible during this flushing process. Do not use an eye cup. Do not bandage the eye. Seek prompt medical attention. Chemicals act quickly on the surface of the eye and can cause serious damage in just a few seconds. Do not waste precious time searching for a neutralizing solution if water is more readily accessible,” explains Daniel Paskowitz, MD, PhD. His partner, Daniel Ferguson, MD, adds, “Because the eyelids close reflexively in reacting to trauma, they can be difficult to pry and hold open. Washing a chemical out of the eye is best accomplished through the use of four hands: two to pry the lids open and two to control the stream of water. An effective method for keeping the eyelids open is to place two fingers from one hand on the lower lid margin and pull down, and place two fingers from the other hand on the upper lid margin and pull up.”
Blows to the Eye
“Gently apply a cold compress immediately for 15 minutes, and again each hour as needed. This should reduce pain and swelling. Seek immediate medical attention if there is excessive swelling or discoloration, or if vision is blurred, distorted or painful,” states Brett Rhode, MD.
Cuts and Punctures
“Seek medical attention immediately. If an object is protruding from the eye, do not try to remove it. Cover the eye with a loose-fitting shield (for example, a small paper cup) and secure it with tape. Do not wash the eye with water. Do not put any pressure on the eye,” says David Scheidt, OD.
Proper immediate treatment of an eye injury can prevent permanent loss of vision. However, it is important to remember that first aid is just that, the treatment given “first” until experienced medical help is available. As soon as first aid is completed, you should call your eye care professional, your family physician, or take the victim to a nearby hospital emergency room.
For More Information
The doctors of Eye Care Specialists have provided medical, surgical and laser services to more than 200,000 area residents at offices in West Allis, Wauwatosa, and downtown Milwaukee. They have been named “Top Doctors” by both MKElifestyle and Milwaukee Magazines. Visit their extensive educational website at www.eyecarespecialists.net for detailed information and free brochures about a variety of common eye concerns (including cataracts, glaucoma, diabetes, macular degeneration, etc.).
FOODTRIENTS SAYS UNLOCK TIMELESS BEAUTY:
Elevate Your Wellness Journey with Nutrient-Rich Recipes
Gone are the days when achieving radiant beauty was reserved for Hollywood elites like Margot Robbie, famously known for her role as Barbie. Beauty transcends mere appearances; it’s an embodiment of vitality, health, and confidence that radiates from within.
Enter the realm of wellness through the lens of nutrition. It’s a journey where every meal is an opportunity to nourish not just the body, but the very essence of your being. Ginger Hultin, FoodTrients’ nutritionist and dietitian, illuminates the profound impact of a wholesome diet on our long-term beauty. She suggests embarking on a culinary adventure that promises to enhance your inner glow and outward allure. By eating a healthy diet can play a role in long-term beauty in the following ways:
Skin elasticity, vibrancy, and color
Hair and skin quality, fostering growth and resilience
Energizing the body for an active lifestyle and maintaining optimal muscle mass
Fueling vitality and zest for life, ensuring each day is brimming with potential
Which Foods Are Best for Aging Beautifully? Grace O, founder of FoodTrients, has identified the following ‘superfoods’ as the path to staying beautiful and vibrant as you age. Choose these food categories to get access to the complex carbohydrates, protein, and healthy fat as well as vitamins, minerals, and antioxidants that can support your beauty.
Vitamin A foods: carrots, tomatoes, red peppers, melon, fish, eggs ● Vitamin C foods: sweet potatoes, red peppers, citrus fruits, strawberries, tomatoes ● Vitamin E foods: almonds, peanut butter, pumpkin, wheat germ oil, sunflower seeds ● Biotin foods: nuts, egg yolks, oats ● Selenium foods: Brazil nuts, seafood, broccoli, soybeans
With each bite, you rewrite the narrative of aging, embracing a future where beauty and wellness dance in harmonious tandem. It’s time to savor the flavors of nourishment, paving the way for a more vibrant, age-defying you. These ‘superfoods’ are the ingredients for aging well, as well as creating delicious, irresistible dishes.
Grace O has provided two easy and delicious recipes for health and beauty. Radish Salad SERVES 2-4
Radishes belong to the same family of vegetables as kale and cabbage and offer some of the same disease-preventing benefits. The eggs in this bright, tangy salad provide protein and the carrots vitamin A and the tomatoes vitamins A and C. The recipe is from my first cookbook, The Age Gracefully Cookbook.
Ingredients
2 daikon radishes or 1 bunch red radishes, stems removed 1 cup seasoned rice vinegar 2 Tbs. extra-virgin olive oil 1 tsp. minced garlic 1 tsp. sea salt 1/4 tsp. white pepper 2 chopped hard-boiled eggs 6-8 sliced grape tomatoes
2 medium carrots, scrubbed and sliced into coins
Procedure
1. Slice the radishes very thinly using a food processor or mandolin slicer. 2. To make the dressing, mix together the rice vinegar, olive oil, garlic, salt, and pepper. Let stand and allow the flavors to blend for up to 1 hour. 3. Toss the radishes with dressing. 4. To assemble, arrange the sliced radishes on salad plates. Top with the chopped eggs, carrots and tomato slices, evenly divided.
Korean-Stir-Fry-NoodlesStir-Fried Korean Glass Noodles SERVES 4
Korean glass noodles are made from sweet potato starch. Gluten-free and lowcalorie, they have a springy texture and a neutral flavor. In Korean BBQ restaurants, this dish is known as Jap Chae or sometimes Chap Chae. In this recipe, which is from my Age Beautifully Cookbook, I jazz them up with marinated meat, stir-fry vegetables, eggs, and a sesame sauce. Traditionally, these noodles are served with a scrambled egg on top. You can use chicken or tofu instead of beef.
What are the age-fighting benefits? Sweet potatoes are full of carotenoids, antioxidants that produce vitamin A in your body. Vitamin A supports the immune system and keeps eyes healthy. Shiitake mushrooms contain selenium, an antioxidant mineral that also strengthens immune response. Mushrooms and beef both contain protein for building muscles.
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Ingredients
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1 cup Korean sweet potato glass noodles
Noodle Seasonings 1 tsp. toasted sesame seeds ¼ cup low-sodium soy or tamari sauce ¼ cup water
2 Tbs. raw or turbinado sugar 1 Tbs. sesame oil
Salt or salt substitute and freshly ground black pepper to taste
Meat 1 cup thinly sliced beef tenderloin 1 Tbs. raw or turbinado sugar 2 Tbs. low-sodium soy sauce or tamari sauce ¼ tsp. black pepper 1 Tbs. sesame oil
Vegetables ¼ cup julienned white onion 2 Tbs. sesame oil 2 tsp. chopped garlic 1 tsp. peeled and chopped ginger ½ cup julienned shiitake mushrooms ½ cup julienned carrots ½ cup firmly packed whole baby spinach leaves, without stems ¼ cup julienned green onion Salt or salt substitute and freshly ground black pepper to taste
Egg topping 1 tsp. olive oil 1 egg (organic, free-range, or Omega-3-enriched), beaten Salt or salt substitute and freshly ground black pepper to taste
Procedure: 1. Make the noodles: Cook according to package directions and drain; place in a serving bowl, and sprinkle with the toasted sesame seeds. Boil the noodle seasoning ingredients in a saucepan for 5 minutes. Pour over the noodles, toss, and set aside.
2. Make the meat: Combine the meat and its seasoning ingredients in a bowl and let sit for 10–15 minutes. Stir-fry in a wok or skillet over medium heat for 5–7 minutes or until well done. Set aside.
3. Make the vegetables: Stir-fry the white onions, garlic, and ginger in the oil over medium heat for 5 minutes. Add the shiitake mushrooms and cook another 1–2 minutes. Add the carrots and cook another 1–2 minutes or until the mushrooms are cooked through and the carrots are crisp-tender. Remove from the heat. Stir in the spinach leaves and green onions and allow them to wilt. Set aside in a bowl.
4. Make the topping: In a nonstick skillet, heat the olive oil over medium heat. Add the beaten egg and season with salt and pepper. Cook through, omelet-style, for 2–3 minutes without folding or turning. Turn onto a cutting board and slice into strips. Set aside in a bowl.
5. To serve, combine all of the ingredients in a large serving dish or serve each component separately and let your guests create their own bowls of goodness.
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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.
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Vitamin D is actually considered a hormone due to its various functions
Why Vitamin D is Vital to Your Health
By Total Health Team
Having optimal levels of vitamin D plays a vital role in your overall health, as well as your quality of life. Being deficient in vitamin D has been shown to affect immunity, mental health, cardiovascular health, cancer, blood sugar levels and diabetes, sleep, bone health and osteoporosis, muscular health and overall energy. Vitamin D is actually considered a hormone due to its various functions, and is the only vitamin that can be produced by our bodies through exposure to UV rays from the sun!
Common Symptoms of Deficiency
It is estimated that around 1 billion people worldwide are deficient in vitamin
D. The most common causes for a deficiency in vitamin D include inadequate sun exposure, inadequate intake of vitamin D rich foods, and malabsorption issues such as Celiac or Crohn’s disease. Some of the most common signs and symptoms of a vitamin D deficiency include:
Depression
Anxiety
Insomnia
Muscle Weakness
Poor Immunity
Autoimmune Disease
Fatigue
Poor Blood Sugar Regulation
Arthritis
Chronic Pain
Elevated Blood Pressure
Low Bone Density
Headaches
Slow Wound Healing
Fractures and/or Broken Bones
Lower Endurance
Learning Disorders
How to and How Often to Test?
You can ask your medical doctor to run a vitamin D blood test, or purchase an at-home vitamin D finger prick test, such as Carlson’s Vitamin D test kit found in our retail stores. If you find that you are deficient in vitamin D, it is recommended to supplement with vitamin D3/K2 and test again in around three months. If your levels are within the optimal range, it is recommended to test 1-2 times per year.
General Ranges
The ideal range for vitamin D3 levels are between 50-80 ng/mL. If you are below 50 ng/mL, please consult with our practitioners on how to raise your vitamin D levels through supplementation. However, it is generally recommended to take 2,000 IU of vitamin D3 for every 25 pounds of body weight when deficient. If
VITAMIN >>page 44
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Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy
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Air Quality in the USA
TO HELP IMPROVE AIR QUALITY IN INDIVIDUAL SPHERES, CITIZENS SHOULD STRIVE FOR SUSTAINABLE PRACTICES
From the Editors of E - The Environmental Magazine
Dear EarthTalk: How is air quality across the U.S. these days? -- Paul Jackson, Washington, DC
Air quality is defined as the degree to which the air of a set place is pollutant-free. In the United States, air quality is measured through the Air Quality Index (AQI) created by the U.S. Environmental Protection Agency (EPA). The AQI uses six categorizations of air quality, from Green (0-50) to Maroon (301<); the higher the index, the greater the pollution and health concern. To the EPA, air values below 100 are adequate, while above 100 means unhealthy air, especially affecting minority and low-income groups who, according to the American Lung Association, are disproportionately affected by air pollutants.
In 1970, President Nixon passed the Clean Air Act, creating federal and state regulations on emissions from both industrial and mobile sources. This regulation drastically improved American air quality. Since the 1970s, the emissions from key pollutants like carbon monoxide, lead and sulfur dioxide have decreased by 78 percent. EPA data shows that even through prioritizing public health and regulating contamination, “the U.S. economy remained strong, growing 272 percent over the same time.”
U.S. air has improved in recent decades, but it must still address concerns. In 2023, some 140 million Americans lived in areas below AQI standards. Moreover, with recent wildfires and extreme heat waves, this number will increase by 50 percent in coming decades. Despite federal regulations, air pollution grew between the years 2010 and 2016, and because the EPA recognizes wildfires as “exceptional events” that are not counted against quality, the AQI may not be a completely accurate measure of air quality.
“If we’re going to start thinking about solutions, we have to start combating the origin of the air pollutants, which are wildfires and extreme heat,” Jeremy Porter, head of climate implications at First Street, a research company focused on climate risk financial modeling, told The Guardian.
To help improve air quality in individual spheres, citizens should strive for sustainable and climate-conscious practices in their everyday lives. This can mean investing in electric lawn mowers, using water-based cleaners to avoid harsh chemicals, carpooling to work, using less gas and turning off idling car engines. We can also improve air in our communities by starting recycling programs, setting community-wide emission goals and creating local low-emission zones. National organizing is also a great way to advocate for sustainable environmental practices. This can be done through taking the American Lung Stand Up for Clean Air Pledge, raising awareness on social media, researching local air policy, and urging state representatives to pass conservation-focused bills.
CONTACTS: American Lung Association Clean Air Pact, https://www.lung. org/clean-air/stand-up-for-clean-air/pledge; Air Now Clean Air Education, https://www.airnow.gov/education/what-you-can-do/.
EarthTalk® is produced by Roddy Scheer & Doug Moss for the 501(c)3 nonprofit EarthTalk. See more at https://emagazine.com. To donate, visit https:// earthtalk.org. Send questions to: question@earthtalk.org.
JLco - Julia Amaral
Women & Yoga
Yoga can play a vital role in creating health and a sense of well-being through all the stages of a woman’s life. Women go through three main transformations in their lifetime: menstruation, pregnancy and menopause. These stages of a woman’s life are more than just physical changes. They encompass every aspect of a woman’s being: physical, physiological, mental, and emotional.
Unlike exercise, yoga addresses more than just the physical body.
Yoga poses, or asanas, affect all the vital organs and systems of the body, such as the digestive system, the respiratory system and the endocrine system. The endocrine glands secrete hormones which circulate through the body. A healthy physical and mental state depends on the balanced secretion of hormones.
Iyengar yoga has a long tradition of paying special attention to the needs of women and the stages of the reproductive cycle. In the Iyengar yoga system, certain poses and sequences of poses stimulate the endocrine glands to ensure their proper functioning, while other poses and sequences of poses help normalize the over-functioning of the hormones and maintain balance in the system.
Iyengar Yoga helps restore hormonal balance, soothes the nervous system, and promotes a broad range of other physiological and emotional benefits that address every stage of a woman’s cycle.
Menstruation
Menstrual sequences of poses are designed to help the student develop a practice which is responsive to the hormonal activity that they experience each month. The supported poses are very helpful for such problems as PMS, menstrual cramps, excessively heavy periods, and absence of menstruation. A menstruating student should not engage in strong abdominal or twisting poses, or go upside down.
Prenatal Yoga
Prenatal/postnatal classes are designed for expectant mothers and for those who have recently given birth. Poses are tailored to accommodate individual needs and different stages of pregnancy. The classes include poses to help create space for the baby and increase the comfort level of the mother.
• Increase emotional and physical well being
• Create space for baby
• Reduce backaches
• Relieve digestive disorders, headaches and fatigue
Yoga helps to maintain strength, flexibility and calmness during pregnancy and helps to relieve backache, fatigue, digestive disorders and headaches which often appear sometime during the pregnancy. Students also learn breathing exercises which will help calm the nervous system.
One month after childbirth, women can attend class and learn how to transition back to a yoga practice in a safe, systematic manner. Women who have had a c-section need to wait 6 months before returning to class.
Perimenopause • Menopause
Yoga can help to navigate this critical phase of life with a practice that calms the nervous system and brings emotional balance. Issues covered include hot flashes, depression and fatigue, as well as the rewards that present themselves once the perimenopausal transition has passed.
Iyengar yoga is uniquely qualified to help manage all the transitions and transformations in a woman’s life. Make sure to study with a qualified instructor and participate in classes that are set up to address the issues and stages of your life. The studio should have a range of props such as chairs, bolsters, blocks and
accommodate everyone.
Susan Goulet is a certified Iyengar Yoga instructor at the Senior I level. She owns and teaches at the Milwaukee Yoga Center which she opened in October
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Make your life more fulfilling by joining Milwaukee Recreation’s Active Older Adults Program! The program provides opportunities for adults, fifty years and older, in arts and crafts, fitness, health and wellness, language skills, outdoor education, sports and recreation, and special events. Whether you’re looking to get a good workout or learn a new language, this closeknit community provides a fun, social, and supportive environment for you to do it in.
Become an OASIS Community Center Member for $15 for City of Milwaukee Residents and $25 for Non-Residents. Membership fee is good for one year from purchase date.
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Natural Eco-friendly Burial
Overview of Natural Burial
Natural burial, or green burial, is the interment of an unembalmed body in an earthen grave. It is a burial practice that has been used for millennia and has seen added interest since the 1990s. Natural burial is dignified, eco-friendly, and minimizes the carbon footprint. Prairie Home Cemetery has a Section (12) devoted to Natural Burial in a Prairie setting.
It is not unusual to see wildlife in the prairie.
The prairie is a magnet for birds of all kinds and butterflies. In the summer you will notice bird watchers, walkers and people who sit and reflect in this beautiful area.
Please visit but do not remove any seeds or flowers, it is strictly prohibited.
Body Preparation
With natural burial, there normally is no traditional embalming, and the body is wrapped in a burial shroud that is then interred. It may also be placed, either shrouded or unshrouded in a fully biodegradable casket. However with green friendly embalming
techniques, families may opt to have a service followed by burial. Please note burial normally takes place within 2448 hours of death.
Caskets
Caskets often times used are of a wicker, sea grass, or wood (or similar solid material) construction, with no metal. No burial vault is used (concrete or other nondegradable permanent device).
Committal Area
The new committal area has a dual purpose:
To serve as a place where families and clergy can hold funeral services
To serve as a place where memorialization of those buried will occur
Cenotaphs
Cenotaphs (large monuments) will be located within this area and hold the names of those individuals that are buried in the prairie.
On December 3, 1849, Nathaniel Walton sold three acres of land to Waukesha township. This was the beginning of Prairie Home Cemetery. For more information contact 262.524-3540.
Natural burial offers several benefits, primarily focusing on environmental sustainability and reduced costs compared to traditional burial methods. It minimizes the use of chemicals, non-biodegradable materials, and the carbon footprint associated with traditional burials, supporting local ecosystems and biodiversity. Additionally, natural burials can be more affordable and offer a simpler, more personal final resting place.
Carbon Footprint Reduction:
Natural burials can reduce the environmental impact compared to cremation, which uses fossil fuels and emits carbon gases.
Staying Positive
Finding balance between positive and negative emotions. Staying positive doesn’t mean that you never feel negative emotions, such as sadness or anger. You need to feel them so that you can move through difficult situations. They can help you to respond to a problem. But you don’t want those emotions to take over. For example, it’s not helpful to keep thinking about bad things that happened in the past or worry too much about the future.
Trying to hold on to the positive emotions when you have them
Taking a break from negative information. Know when to stop watching or reading the news. Use social media to reach out for support and feel connected to others but be careful. Don’t fall for rumors, get into arguments, or negatively compare your life to others.
Practicing gratitude, which means being thankful for the good things in your life. It’s helpful to do this every day, either by thinking about what you are grateful for or writing it down in a journal. These can be big things, such as the support you have from loved ones, or little things, such as enjoying a nice meal. It’s important to allow yourself a moment to enjoy that you had the positive experience. Practicing gratitude can help you to see your life differently. For example, when you are stressed, you may not notice that there are also moments when you have some positive emotions. Gratitude can help you to recognize them.
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Heart Healthy Foods
Maintaining heart health is one of the most important aspects of aging well. As we get older, cardiovascular health becomes a priority, with factors like stress, smoking, alcohol consumption and sedentary lifestyles contributing to heart disease.
A well-balanced, heart-healthy diet is one of the best ways to protect the heart and ensure longevity. For seniors, the right foods can make a world of difference when it comes to preventing cardiac illness and supporting overall wellness. In this blog, we’ll explore heart-healthy foods for seniors that can support their cardiovascular systems and keep their hearts strong. Maintaining a heart healthy diet can help strengthen the immune system to prevent other illnesses like the flu.
Nourishing Foods for a Strong Heart
Eating a variety of heart-healthy foods can help seniors maintain good circulation, lower cholesterol levels and keep their blood pressure in check. Let’s take a closer look at some delicious and nutritious options that should be on every senior’s plate:
Leafy Greens
Leafy greens like spinach, kale and collard greens are packed with vitamins, minerals and fiber. These vegetables are especially rich in potassium, which helps lower blood pressure and supports heart function. They also provide antioxidants that reduce oxidative stress, which is linked to cardiovascular issues.
Incorporate leafy greens into your diet by adding them to salads and smoothies, or sautéing them as a side dish.
Fatty Fish
Fatty fish such as salmon, mackerel and sardines are full of omega-3 fatty acids, which are known to reduce inflammation and lower the risk of heart disease. Omega-3s can also help lower triglyceride levels, reducing the likelihood of developing cardiac illness.
Try grilling, broiling or baking fatty fish for heart-healthy eating. If fresh fish isn’t available, canned versions are just as nutritious and convenient.
Nuts
Nuts like almonds, walnuts and pistachios are not only delicious but also packed with healthy fats, fiber and protein. These nutrients help reduce “bad” cholesterol (low-density lipoprotein, also known as LDL) and lower the risk of heart disease. Walnuts, in particular, are a great source of omega-3 fatty acids.
Include nuts as a snack, sprinkle them on yogurt or oatmeal, or add them to your favorite salads.
Berries
Berries, including strawberries, blueberries and raspberries, are loaded with antioxidants that protect the heart by reducing oxidative stress and inflammation. They’re also high in fiber, which is essential for maintaining healthy cholesterol levels.
You can easily enjoy berries by adding them to breakfast cereals and smoothies, or enjoying them as a sweet snack.
Olive Oil
Olive oil is an essential component of the Mediterranean diet, known for its
HEART<<page 54
Fun Outdoor Group Activities to Try
Get ready to make some new friends and try exciting games with some of these group activities.
Planning a group activity but don’t know where to start? We’ve gathered up some of our favorite outdoor group activities for you to try in the warmer summer months. Whether you’re looking to stay active, socialize, or enjoy the fresh air, there’s something for everyone. Let’s explore a list of lawn games, pickleball, nature walks, and many more fantastic options in this blog.
Classic Lawn Games with a Twist
Lawn games are a fantastic way to enjoy the outdoors and engage in some friendly competition. Here are a few classics with potential adaptations for varying mobility levels:
Croquet: This timeless game involves hitting balls through wickets with mallets. It’s a low-impact activity that encourages strategy and gentle movement. You can adapt the course length to suit everyone’s comfort.
Bocce Ball: A leisurely game where teams take turns throwing balls towards a smaller target ball. It’s easy to learn, can be played on various surfaces, and is easy to chat and play simultaneously.
Giant Jenga: Take the classic indoor game outdoors with oversized wooden blocks. It’s fun to watch and participate in, requiring careful hand-eye coordination and a bit of suspense.
Lawn Bowling: Similar to indoor bowling but played on grass. It’s a gentle exercise that promotes accuracy and strategic thinking. Many communities have lawn bowling clubs that offer lessons and social play.
Racket and Paddle Sports
For those looking for a bit more activity, racket and paddle sports offer a great blend of exercise and social interaction:
Pickleball: This popular sport combines elements of tennis, badminton, and table tennis. Played on a smaller court with a lower net and a wiffle ball, it’s easier on the joints than traditional tennis and boasts a strong social element. Many senior centers and community clubs offer beginner lessons and organized play.
Badminton: A lighter racquet sport that can be played at a leisurely pace for fun or with more intensity for a good workout. Doubles badminton is a fantastic way to socialize while staying active.
Paddle Tennis: Played on a smaller court than regular tennis with solid paddles and depressurized balls, it’s another excellent option that can be less demanding physically while still providing a good workout and social interaction. Consider forming groups and rotating for breathers and to socialize.
Embracing Nature and Exploration
Connecting with nature offers numerous physical and mental benefits. Group outdoor activities centered around nature can be both relaxing and fun:
Nature Walks: Organize guided or informal walks in local parks, trails, or botanical gardens. Adjust the pace and distance to accommodate everyone’s abilities. Focus on observing the flora, fauna, and enjoying the fresh air.
Bird Watching: A peaceful and engaging activity that can be done at a leisurely pace. Bring along binoculars and field guides to identify different bird species. It encourages observation skills and appreciation for the natural world.
Botanical Garden Tours: Many botanical gardens offer guided tours that highlight interesting plants and their history. It’s a gentle way to learn and socialize in a beautiful setting.
Photography Walks: Encourage your group to bring their cameras or even just their phones to capture the beauty of their surroundings. This can be a creative and mindful way to experience nature together.
Creative and Social Outdoor Ideas
Beyond traditional sports and nature walks, there are many other ways to enjoy the outdoors as a group:
Outdoor Painting or Sketching: Gather in a scenic spot and encourage your friends to unleash their creativity by painting or sketching the landscape. It’s a relaxing and expressive activity that can be enjoyed at any skill level.
Outdoor Book Club Meetings: Take your book discussions outdoors to a park or patio. Enjoy the fresh air and sunshine while sharing your literary insights.
Picnics and Potlucks: Organize a group picnic in a park or scenic location. Encourage everyone to bring a dish to share, or try theming your evening for extra fun.
Gentle Outdoor Exercise Classes: Consider Tai Chi or gentle yoga sessions held in a park. These activities promote balance, flexibility, and relaxation in a refreshing outdoor setting. You can have a new group member lead each meeting, or follow along with an instructor.
Volunteer Gardening: Many community gardens welcome volunteers to help with planting, weeding, and harvesting. It’s a rewarding way to get some exercise, socialize, and contribute to your community.
Stargazing Gatherings: On a clear night, gather in a location with minimal light pollution to observe the stars and constellations. Bring blankets, snacks, and perhaps a knowledgeable guide or stargazing app to enhance the experience.
Managing Blood Sugar in Older Adults
Understanding and addressing the unique needs of elderly individuals ensures safer, more effective blood sugar control, a better quality of life, and better overall health.
Managing Blood Sugar in Older Adults
As we age, our bodies undergo changes that can make managing blood sugar levels more challenging, especially for those with diabetes. Older adults may face fluctuations in how their body processes glucose and medication interactions, cognitive decline, and reduced physical activity may increase the likelihood of complications. This is why tailored diabetes care is so important. Understanding and addressing the unique needs of elderly individuals ensures safer, more effective blood sugar control, a better quality of life, and better overall health.
Why Blood Sugar Management is Crucial for Older Adults
Diabetes that is not properly managed poses significant health risks for older adults, and this can lead to a range of severe complications:
Nerve damage, known as neuropathy, can cause pain, tingling, and loss of sensation, particularly in the extremities, which increases the risk of foot injuries and infections.
Vision loss due to diabetic retinopathy, as high blood sugar levels can damage the blood vessels in the eyes, is another common issue.
Diabetes is a major contributor to kidney disease, with prolonged elevated glucose levels straining and weakening the kidneys’ filtering capacity.
An elderly couple sits and chats
Smiling female home caregiver supporting senior woman in her house
Aging further complicates blood sugar management by slowing metabolism and reducing the body’s sensitivity to insulin, a hormone essential for glucose regulation. Older adults are also more likely to experience comorbidities such as heart disease, kidney issues, and hypertension, all of which can worsen the effects of diabetes. These age-related changes make glucose control all the more critical. Proper management of blood sugar can help prevent or delay serious complications, ensuring that older adults maintain their independence, health, and overall well-being. By prioritizing tailored care plans that consider the unique needs of aging individuals, we can better support healthy aging and reduce the burden of diabetes-related health issues.
What is Blood Sugar and Why It Matters in
Older Adults
Understanding Normal Blood Sugar Ranges for Seniors
Blood sugar, or glucose, is your body’s main energy source. In diabetes, the body struggles to regulate this effectively. In seniors, this becomes harder due to medication changes, eating patterns, and physical activity levels.
The range for normal blood sugar is vital for seniors to effectively manage diabetes and maintain overall health. Being aware of these levels helps prevent complications and supports a balanced, healthy lifestyle.
Smiling female home caregiver supporting senior woman in her house
Mature Man Checking Blood Sugar Level With Glucometer
What is a normal blood sugar level for older adults?
The American Diabetes Association (ADA) recommends blood glucose levels <180 mg/dL two hours after eating. It’s important to note that there are more lenient targets for older adults with complex health issues or frailty; the ADA
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Djordje Krstic
Tall Drink of Water
Hey – this article is not what you think! It is all about staying hydrated during hot summer days. Sorry to disappoint those with different expectations!
For most people, drinking water is a conscious act. They literally must remind themselves to take a sip. Also, a lot of folks over 65 deliberately avoid drinking water so that they do not run to the bathroom every hour. You know who you are!
All right - time to get serious about a serious matter. According to the Cleveland Clinic, the human body is over 70% water. So, if you do not want to shrivel up, you must replenish this essential nutrient to keep your body functioning properly. Here is how water helps us:
• Aids digestion and eliminates waste products.
• Lubricates joints.
• Creates saliva.
• Balances the body’s chemicals and electrolytes.
• Delivers oxygen.
• Cushions the bones.
• Regulates body temperature.
• Acts as shock absorber for the brain.
• Hydrates skin cells.
Dehydration occurs when you simply do not drink enough to replace lost fluids. As we age, we are more prone to complications from dehydration such as urinary tract infections, kidney stones, shock, and even death. Some of our medications like diuretics increase urination, which can lead to dehydration
While mild dehydration can be alleviated with the proper amount of fluids and sports drinks, which contain electrolytes and sodium. Moderate to severe dehydration requires a trip to urgent care or an ER. If you or a loved one is suffering from any of the symptoms listed below, take immediate action.
• Headache, confusion, and slurred speech.
• Fatigue, fainting, dizziness, lightheadedness, and weakness.
• Rapid heart rate in conjunction with low blood pressure.
• Flushed, dry skin.
• Swollen feet and muscle cramps.
• Chills, nausea, and seizures.
• Dark colored urine (urine should be very pale).
The best practice is to maintain good hydration all year round. The amount of water needed varies depending on gender, medications, weight, age, health issues, and exercise regimes. Consult with your physician about the correct quantity of fluids to keep you healthy. But a rule of thumb is eight, eight ounces glasses per day. And be mindful on very warm days to avoid alcohol and sugary drinks, wear loose clothing, relax in the shade, take a cool shower, and stay indoors during the hottest parts of the day – preferably in air-conditioned spaces.
Sometimes drinking plain water is just plain boring. So, to make drinking water more enjoyable, add fruits, veggies, and herbs. These infused recipes from a Taste of Home should encourage you to take a few more sips from that tall glass of water:
Cucumber Water:
½ cup of sliced cucumber
½ medium lemon, sliced
2 quarts of water
Combine in a pitcher. Cover & refrigerate for 12 to 24 hours.
Rosemary & Ginger Water:
3 fresh sprigs of rosemary
1 tablespoon minced fresh ginger
2 quarts of water
Located on the shores of Lake Michigan on the East Side of Milwaukee, Ovation Communities offers independent and assisted living apartments as well as skilled-nursing, rehabilitation, and a new state-of-the-art memory care community, allowing residents to age in place while living every day to the fullest!
A Friendly Way To Downsizing & Moving
It’s a good time to make your next move. Now that the weather has become coller it makes it easier to get around searching for your next residence.
It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition. Moving on your own often presents challenges that can quickly turn what should be a two-hour move into an allday event. In most cases, you only have a certain amount of time in which your move needs to be completed. Rushing to complete your move can lead to a variety of mishaps including lost time and broken or missing items.
Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transportation other than your car? Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenance-free living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet? Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions.
Whether you are moving to a smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed.
At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing.
If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown.
Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day.
Make sure you have phone service at your current home and new home on moving day. Have the name of the contact of your new apartment or senior residence ahead of time.
What Does Independent Living Designed for Active Adults Really Look Like?
The newest independent senior living establishment in Pewaukee was thoughtfully designed to accommodate active older adults who maintain engagement with their communities. The community aims to support residents’ independence while offering access to assistance if needed - a sought-after living solution that owner Koru Health refer to as modern senior living. \
“Our approach to independent living at The Westerly is rooted in understanding the evolving needs of today’s older adults,” says Mara Henningsen, Executive Director of The Westerly Pewaukee.
“We’ve moved beyond traditional models to offer a modern solution that empowers active adults to maintain their independence and connections, providing a supportive framework that adapts to their individual lifestyles.”
The independent living residences at The Westerly feature private one- and two-bedroom apartments, some with additional den and dining spaces that can serve various purposes. The community’s location offers proximity to local shopping, dining, and other lifestyle amenities. The design of the living spaces emphasizes contemporary aesthetics and attention to detail.
Moreover, the various communal areas which include a club room, tea room, an indoor swimming pool, a fitness center, and a roof deck to name a few, are designed for maximum freedom, while facilitating community with welcoming ambience.
The monthly fee for independent living at The Westerly includes several hospitality and amenity provisions:
Daily continental breakfast.
Monthly light housekeeping services.
Daily “I’m Okay” checks.
Utilities: Individually controlled heating and air conditioning, gas, electricity, water/sewer, and trash/recycling services.
Basic cable television and community-wide Wi-Fi access (phone service excluded).
Stainless steel kitchen appliances, in-unit washer and dryer, and window coverings.
Group transportation for scheduled local outings and shopping trips.
A variety of regular programs focused on resident well-being.
Availability of on-site physician services.
Access to a licensed nurse (senior living care rates available upon request).
Additional services are available for a separate fee, including an optional meal program, second occupant fees, climate-controlled underground parking, in-building secure storage units, and additional housekeeping. The community is pet-friendly, subject to certain guidelines. Residents also receive a safety call pendant and monthly check-in service.
The Westerly’s approach to independent living seeks to balance residents’ desire for autonomy with the availability of support services. The design of the community and the included amenities aim to facilitate an active and connected lifestyle for its residents.
The Westerly invites individuals and families to explore the possibilities of modern senior living and experience the vibrant community it has created. Schedule a tour and experience firsthand the warmth and vibrancy of this new era of senior living in Pewaukee.
istock.com/Jacob Wackerhausen
4 Nourishing Practices for a Healthier You
By Maggie Thorison, TOPS Club
If you’ve ever heard the phrase, be kind to your body, it may be easy to dismiss as a trend or a quote you might see on social media. But being kind to your body is something much more. It’s about taking intentional steps to nurture the body you call home so you can get the most out of life and do what brings you joy, whatever that looks like for you.
The best part? No matter where you are on your health journey, you can show your body kindness with the following four practices.
Prioritize Sleep
Sleep doesn’t seem to get as much attention as nutrition and exercise when discussing weight management and overall wellness, but it should. An astonishing 65% of adults who are dissatisfied with their sleep experience mild or greater levels of depressive symptoms, according to the National Sleep Foundation poll.
If you wake up feeling groggy or experience fatigue throughout the day, be sure to discuss this with your doctor. A good night’s sleep shouldn’t feel like a luxury or a rare occurrence. It should be a regular, even nightly, event.
Speak Kindly
Pay attention to how you speak to yourself and the words you choose. People are often their own worst critics, and negative self-talk can be a tough habit to break. The first step is to recognize what words you are choosing, then make an intentional effort to reframe the conversation.
For example, say you make a mistake at work and your immediate thought is, “I’m so stupid.” Take a pause and try replacing this with something like, “I made a mistake. These things happen. How can I learn from them?”
This takes practice and doesn’t happen overnight, but shifting to a more compassionate mindset helps lay the foundation for a healthier and more kind relationship with yourself.
Stretch and Mobilize
Have you ever thought that you were not flexible enough to stretch? This is a common misconception, but the truth is that simple and gentle stretches can be beneficial for just about everyone for improved mobility and range of motion. And that makes your body feel good!
Regardless of age or fitness level, a regular stretching routine focusing on the shoulders, hips and ankles may help alleviate stiffness and slowly enhance flexibility. Not quite sure where to begin? Check out the Members Area of www. tops.org, go to My TOPS Resources, then visit the Getting Active page, where you’ll find gentle hip stretches, bedtime stretches and more moves to improve flexibility and well-being.
Eat All the Colors
Looking for a more simplified approach to healthy eating? Color your plate with vibrant veggies and fruit! You don’t have to count calories or stick to a specific plan or menu (unless that works for you, of course!). Instead, focus on choosing colorful options like deep-green spinach, bright orange bell peppers or ruby red strawberries.
A New Look at Modern Living Resort-like
Experience For Their Independent Living
Senior living today is going the way of high design and hipness: A new cadre of upscale and stylish communities are more akin to sleek boutique hotels or luxury condominiums than the afterthought environments they were in the past.. Folks in the market for older adults housing seem to fall into two groups: those who want a resort-like experience for their independent living options and those who want a home-like atmosphere for independent living and beyond. Architects and designers have plenty of options to offer, and they vary depending on geographical location and
the preferences of people in those areas. Some of them are familiar because we already see them in many communities; others are part of the near future.
Active Social Programs
Social engagement is important for people’s well-being, regardless of their age. Yet, it’s probably most vital during a person’s senior years because older adults and the elderly are sometimes more susceptible to social isolation than younger people. Besides, it can be fun and refreshing to take advantage of social opportunities that let you share and connect with others who are in similar situations. Along with helping you navigate all of the changes that come with growing older, taking care of your social well-being provides mental and physical health benefits.
Health and Wellness Areas
Communities are creating spaces for cooking demonstrations, fitness classes, yoga, and wellness spas.Many communities are adding resort-caliber spas and fitness rooms for their resident’s mind, body and soul.
Natural design elements:
Modern living communities are bringing nature into their interiors through natural color and design elements, such as living plant walls, rustic wooden furniture, and oxidized steel to add warmth to the space and help enhance the mood of residents.
Not slip tiles, modern bathroom railings, different countertop heights are just a few staple items to expect in your new home/community.
Flexible spaces: Common rooms are being modified to be used in several ways depending on the activity. The spaces are able to easily transform as activities change through the years.
Unique amenities:
More dining choices are being offered to residents such as interactive meal experiences, hospitality services, special menus, and multiple spaces and styles of dining with flexible hours for a more restaurant-like feel. With on-site amenities such as a full-service beauty salon, walking trails, woodlands, gardens, spiritual programming, fitness rooms, a café, courtyard, rooftop terrace, and pet-friendly spaces, these “extras” within the community aim to make senior living easy and more convenient.
Other things to look for is seperate entryways to feel more like a home. Parklike setting with floral gardens, benches, and outdoor dining is spot on for the latest communities that are appearing near you.
istock.com/Jacob Wackerhausen
A Step By Step Plan To Your Aging Wellness
By Genevie L. Kocourek, M.D.,
Over 13% of the population of the United States are 65 years of age or older. Caring for ourselves as we grow older is challenging. Often times, care of the older adult involves children or relatives. They often assist in day-to-day activities such as house cleaning and shopping, driving their loved-ones to appointments, offering financial support, and providing companionship.
Health concerns can change as we age, too. For instance, it is uncommon for a young person to have osteoporosis, but it is a common diagnosis in women over age 70. Eye diseases, often painless, can rob senior citizens of their vision. Falls and injuries can result in significant injury, including fractures and bleeding in the brain (hemorrhages). Therefore, it is wise to be aware of the most common conditions affecting senior citizens, and the steps that can be taken to protect us and our loved-ones.
Nutrition.
Nutritional concerns in the elderly include lack of money for purchasing grocer-
ies, lack of motivation for cooking a meal when living alone, and loss of taste leading to a poor appetite. Try sharing a meal with a friend, going to social gatherings in the community or at your church, or eat with family.
Physical activity.
As we grow older, it is very important to continue physical activity. Even a daily walk of 15-20 minutes can be very helpful. Many health clubs have a low-cost plan for senior citizens. Clubs often have a warm-water pool, which can be an ideal way for a senior citizen to get exercise, while limiting the stress on joints.
Falls and injuries.
This is one of the greatest concerns for senior citizens. Falls can result in broken hips, hospital stays, and a reduced quality of life. Sometimes after a fall, the person never returns to his or her prior functioning. Therefore, fall prevention is essential. Remove all loose rugs from your home, and have grab bars installed in your bathrooms. Every stairway should have a handrail, even if it has only a few steps. Every stairway should be well-lighted.
Sleeping pills.
Many senior citizens have difficulty sleeping. Some of them use sleeping pills to help with sleep. However, there is a risk with sleeping pills, in that they can make a person so drowsy they are unable to travel safely to the bathroom in the middle of the night. Whenever possible, avoid the use of sleeping pills.
Vision.
As we grow older, the risk for eye diseases increases, including macular degeneration, cataracts, and glaucoma. These diseases are painless. Therefore, it is wise to have a dilated eye examination each year. If you need a referral for an examination, talk with your doctor. Keep your prescription for eyeglasses current. Poor vision can lead to falls and injuries.
Hearing.
Loss of hearing is common in the senior citizen. The greatest concerns are the inability to hear fire alarms in your home or sirens on the road. It is also important to hear other things as well, such as instructions from your doctor regarding how to take your medications.
Arthritis.
Pain in the joints from arthritis can make it difficult for the senior citizen to move about freely. Sometimes stiffness and pain in the joints leads to the need for pain medications. Such medications can cause drowsiness and falls. This is especially true when a person takes the pain medication prior to going to sleep, and then awakens in
GUIDE>>page 41
istock.com/Jacob Wackerhausen
Alta Mira II offers one & two bedroom apartment homes for those 55 & older. Alta Mira II is a non-smoking community that was constructed with special features for those who may be deaf or hard of hearing. Alta Mira II offers an array of amenities and social activities for its residents. Income restrictions apply.
Bell Tower Place is a non-smoking community offering elegant one & two bedroom apartment homes. Located in a quiet, residential neighborhood you are still situated in close proximity to all the modern conveniences you will need to live an independent, maintenance-free lifestyle.
Cedar Glen offers spacious one & two bedroom apartment homes centrally located in Wauwatosa, just 10 minutes from all of your shopping & dining needs. A variety of activities, 24-hour emergency maintenance and on-site management allow for the independent lifestyle you deserve! Income restrictions apply.
Granville Heights offers one & two bedroom apartment homes in a non-smoking community. Centrally located, you will have easy access to churches, grocery stores, restaurants and more while enjoying a relaxed, maintenance-free lifestyle within the community. Income restrictions may apply.
High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior Our non-smoking community is the perfect place to call home.
Hill Crest, located on the Woodland Ridge Campus offers centrally located one adn two bedroom apartment homes fo rthe independent senior. In close proximity to all of your shopping, dining and entertainment needs, our social activities will have your social calendar full year-round. Income restrictions may apply.
Located on the Woodland Ridge Campus adjacent to the Towering Woods Nature Conservancy, Crestview offers one & two bedroom apartment homes in a non-smokin, pet-friemdly (restrictions apply) community. Enjoy an indepdendent lifestyle with 24-hr. emergency maintenance available. Income restrictions may apply.
the middle of the night and has to use the bathroom. Discuss your arthritis pain and pain medications with your doctor.
Cancer.
Senior citizens with cancer can feel sick from chemotherapy treatments, have nausea or vomiting, or generally feel weak. Any of these symptoms can lead to falls and injuries. If you are in the midst of chemotherapy, consider having a friend or family member with you in your home or available at a moment’s notice the day or two following treatment.
Parkinson.
Parkinson’s disease is a movement disorder. Symptoms can include a tremor in the hands, difficulty when starting to walk, and a jerking motion with footsteps. Individuals with Parkinson’s need to be aware that they have a high risk for falling. It can be tremendously helpful to wear a safety device that automatically calls for help when a person falls, or to use a device that allows a person to push a button when they need help.
Incontinence.
Incontinence can lead to several concerns. A person with incontinence might find that they do not want to leave the house. This can lead to depression, and loneliness. The body fluids that leak can also lead to rashes of the skin, and sores. Discuss incontinence with your doctor. There may be treatments that will improve your symptoms.
Dizziness.
The greatest concern with dizziness is that a person is more likely to fall. If you suffer from dizziness on a regular basis, talk with your doctor. It may also be wise to have a bed that is lower (closer to the ground), and to have a cushioning mat on the floor. The mat will provide some protection if you do fall out of bed.
Hypertension (high blood pressure)
Many, many senior citizens have high blood pressure. Uncontrolled blood pressure can lead to kidney failure, strokes and heart attacks. Blood pressure that is too low can result in dizziness. Therefore, it is vital for you to see your doctor regularly if you have high blood pressure. Your doctor will work with you to control your blood pressure and limit side effects, such as dizziness. Diabetes.
Many senior citizens have diabetes. Diabetes can lead to vision loss, numbness of the feet and loss of sensation in walking, heart disease, and episodes of dizziness from low blood sugar. Any of these symptoms can result in falls and injuries. See your doctor regularly if you have diabetes. It is beneficial to keep your diabetes in control, but as we grow older, sometimes it is wiser to have a slightly higher goal for your hemoglobin A1c than when you were younger.
Medications.
The average number of prescriptions taken by a person age 65-69 is fourteen, and for a person 80-84 it is 18! Juggling medications—and supplements—can be complicated and lead to further health problems. Use a pill-minder that will accommodate all of the medications you take in one week. Place your pills in your pill-minder once per week. Do not allow yourself to be interrupted when you are filling your pill-minder. If you need assistance in taking your medication properly, ask a friend or relative to help, or tell your doctor. Many assisted-living facilities provide this support to their residents, but people living alone may also need help. Also, ask your doctor if any medications can be safely eliminated.
Medicare health insurance.
Every person with Medicare is entitled to have an Annual Wellness Visit (AWV) with his or her physician each year. For many Medicare supplemental plans, the patient is also allowed to have an annual preventive exam each year. Talk with your insurance company to determine what you are entitled to have. See your doctor at least once per year.
Advance Directives.
Although every adult should have an Advance Directives document, it is especially valuable as we grow older. “Advance Directives” is a document that identifies what you would want done when you cannot make decisions for yourself. For example, if a person has a stroke, an Advance Directives document will help doctors and family members know what should be done for the person. The document will also identify the person who should make decisions for you, in the event you are unable to do so. Talk with your doctor about completing an Advance Directives document—it is indispensable for everyone, especially you!
Remember - Don’t be too quick to simply assume what you’re experiencing is due to age. Our minds are very powerful and we have more ability than one might think to change our health status and outcomes. At the Ommani Center, we are concerned about your health. If you do not have a primary physician or a medical home, we encourage you to find one.
istock.com/SeventyFour
A Comprehensive Guide to Healthy Aging
Aging is a natural part of life, a voyage that everyone is on. Like any other journey, it requires preparation, guidance and support.
Yet too many people delay or avoid the planning altogether. Aging can be an adventure—but it doesn’t have to be like swashbuckling through a mysterious jungle. Here are some tips that can help you navigate your senior years with confidence and grace.
What Support Systems Will I Need as I Age?
“Planning to age well requires thinking about the different types of support systems that may be needed,” says Jon Bain, Owner of Right at Home Milwaukee-Waukesha. “You may face a variety of challenges that call for more than just medical support.” These challenges may include the following:
• Family and friends: Emotional connections and support from family, friends and neighbors are often crucial, but these relationships may change or become strained as time goes on.
• In-home assistance: From daily chores to more personal needs, handling everyday tasks may become more challenging.
• Companionship: Feelings of loneliness and isolation can affect well-being, especially if family members live far away or close friends are lost.
• Specialized care: Medical conditions or mobility challenges may necessitate specific care, therapies or home modifications.
You wouldn’t have to face these challenges alone, and they need not become burdens for family members. Right at Home can serve as a comprehensive solution, providing the assistance, companionship and specialized care needed. “Whether it’s supporting your physical or emotional well-being or alleviating stress on family caregivers, Right at Home can integrate into your existing support system, ensuring you receive the compassionate and professional care you want or need,” says Bain. “The aim is to complement the love and care provided by family and friends with professional support tailored to your needs.”
What Plans Will I Need To Make Ahead of Time?
The idea of planning for your senior years can feel overwhelming. There’s so much to think about! But, as with anything else, taking the time to think about what lies ahead can make the journey smoother and less stressful. “Don’t try to do it all at once,” Bain advises. “Do allow yourself to change your plans as your needs or interests evolve.” Here are some key topics to think about:
• Living arrangements: Do you prefer to remain in your current home, downsize or consider a retirement community? If you had to move to a retirement community, what are your options, and what would you do with your current home?
• Health care planning: Beyond current medical needs, it’s important to think about long-term health care planning. This includes knowing how chronic conditions may affect your life and the medical support you may need in the future.
• Financial preparations: Assess your financial position, budget for unexpected expenses and ensure that funds will be available if your care needs change.
• Legal considerations: Writing a will, naming a power of attorney and organizing other legal documents only get more important with age.
• Social and emotional well-being: Planning for social engagement, hobbies
AGING <<page 44
carerah.com.
VITAMIN <<page 20
you fall between 50-80 ng/mL, it is generally recommended to take 1,000 IU of vitamin D3 for every 25 pounds of body weight. If you do find that your levels are too high, this is usually a sign of a vitamin K2 deficiency and should be assessed with your practitioner at Total Health.
How to Raise Vitamin D Levels
The optimal and primary source of vitamin D is maintained through sun exposure (around 15-45 minutes per day depending on your skin color, ideally between 12:00 pm - 2:00 pm). Since a lot of us are not getting outside as often as we should, or perhaps live in a location far away from the equator, supplementation may be a necessary measure to raise our levels.
The two supplements we recommend to raise vitamin D levels are DV3 and VitD3 Liquid. Both of these products combine synergistic nutrients (such as vitamin K2) in the proper amounts to ensure optimal absorption and utilization of vitamin D3. Make sure to take these supplements with a meal that contains healthy fat to aid in the absorption process. For those also looking to maintain or raise vitamin D levels through food, the best food sources are fatty fish, egg yolks, grass-fed liver, mushrooms, grass-fed cheese, and grass-fed butter.
We Can Help!
Please reach out to our clinic if you have any questions regarding health issues you are experiencing. You can reach us at 262-251-2929 for a free, 15 minute phone call consultation to learn more about how we can help you.
NOURISH <<page 36
You don’t have to be perfect, but opting for more colorful options means you’re getting a diverse variety of beneficial nutrients and antioxidants. Before your next trip to the grocery store, jot down two or three colorful produce options on your list. And remember that frozen fruits and veggies count too!
You are Worth It!
In the hustle and busyness of everyday life, it’s easy to brush off the importance of being kind to your body. But as you navigate the demands of your day, remember that each choice toward prioritizing sleep, cultivating intentional selftalk, moving a little more and embracing a colorful diet is a meaningful step toward a healthier you..Visit www.tops.org or jointops.club.
Backyarding Trends 2025
The popularity of backyarding will continue to increase in 2025, says the TurfMutt Foundation, which has encouraged outdoor living and caring for green spaces for the last 15 years. Backyarding is the act of moving everyday activities like dining, entertaining, relaxing, and working to the outdoor green space around us, such as family yards, parks, sports fields, and other green areas.
“Things are always changing economically, culturally, and in terms of what people prioritize in their lives; however, the importance of the family backyard and community parks remains consistent,” says Kris Kiser, President & CEO of the TurfMutt Foundation. “People have come to appreciate the many health, well-being, environmental, and economic benefits of the green space around us, and communities should be making it a greater priority.”
Here are the top backyarding trends the TurfMutt Foundation has identified for 2025:
The need for urban backyarding will increase. Homebuyers moved to the suburbs in droves during the pandemic, but mandates to return to in-person workspaces continue driving people back to city centers. This means greater importance on making the most of small urban backyards, balconies, or patio gardens. There will also be an increased desire for “public backyarding” spaces like neighborhood parks, pocket parks, community gardens, dog parks, and more.
Cities investing in green space will be sought after. Community investment in spaces for “public backyarding” as a keystone amenity has proven to produce happier residents. Green space makes cities more livable, creates wildlife habitats, and improves environmental conditions within city corridors. The city of Louisville is ahead of this trend with Mulligan’s Bark Park and The TurfMutt Foundation Great Lawn, which are both located in the city’s historic downtown.
Outdoor activity areas will accommodate all ages. According to the National Association of REALTORS®, there are now more multi-generational households than ever before. This is largely because of the cost of homeownership and the need to pool money to afford housing. Other factors are an aging population that requires care or young adults “boomeranging” back home due to high housing costs. Backyards will be revamped for flexible activity zones that accommodate all manner of activities.
Backyards will become wellness retreats. The focus on improving mental health in big and small ways will continue to gain steam in 2025, and the backyard and public green space will play a pivotal role. People will set up calming spaces in their yards to support a slower lifestyle, seek out opportunities to disconnect from technology, and reconnect to the natural world right at their backdoor and in neighborhood parks.
Pet-friendly spaces will level up. More than 66 percent of American households own a pet, and more millennials are choosing pets over having kids. Expect greater pet pampering in the backyard with water fountains, digging areas, and at-home agility courses. Pet lovers also will seek out communities that cater to their canines with dog parks like Mulligan’s Bark Park, agility courses, splash pads, pet-friendly shopping and dining corridors, and more.
To learn more about the TurfMutt Foundation, visit TurfMutt.com, where visitors can download the TurfMutt Foundation’s International Backyarding Fact Book. For more, sign up for Mutt Mail, a monthly e-newsletter with backyarding tips and all the news from the TurfMutt Foundation here. Look for Mulligan the TurfMutt on the CBS Lucky Dog television show on Saturday mornings.
Mutt’s personal home habitat was featured in the 2017-2020 Wildlife Habitat Council calendars.In 2024, the Great Lawn at Louisville’s award-winning Waterfront Park on the Ohio River was renamed the TurfMutt Foundation Great Lawn as part of a $1 million sponsorship. More information at www.TurfMutt.com.
The Benefits and Challenges of Assisted living:
A Comprehensive Guide
Are you considering assisted living for a loved one? It can be a difficult decision to make, as it involves many considerations and emotions. Assisted living provides a great option for seniors who need assistance with daily activities and medical care. But it also presents challenges, such as adjusting to a new environment and a loss of independence.
In this comprehensive guide, we explore the benefits and challenges of assisted living, helping you make an informed decision. We look at what assisted living is, how it can improve quality of life, how to choose the right facility, and how to make the most out of an assisted living facility. By the end of this guide, you will have the information you need to make the right decision about opting into an assisted living community.
What is Assisted Living and How Can it Improve Quality of Life?
Assisted living is a form of supportive housing designed to provide seniors with help and care in a safe and secure environment. It is an increasingly popular option for those who wish to maintain their independence while still receiving the necessary support from trained professionals. Assisted living facilities offer personalized care plans tailored to the individual needs of each resident, allowing them to live comfortably and happily in their own home.
At its core, assisted living provides residents with help around-the-clock to
ing, to managing medications or providing emotional support. Many communities also offer services such as housekeeping, meals, transportation, recreational activities, social events, and more.
The benefits of assisted living extend far beyond just physical care; it can also improve quality of life by giving seniors greater access to healthcare services as well as increased safety and security measures. Residents can receive regular visits from nurses and other specialists who are available to provide specialized medical treatments. In addition, many assisted living facilities have on-site staff members available 24/7 in case of any emergencies or accidents that may occur. Furthermore, the socialization opportunities offered through assisted living can be invaluable for seniors who may feel isolated due to mobility issues or other limitations associated with aging. Communities often organize engaging events such as movie nights and group outings that allow residents to connect with one another in a safe and comfortable setting. This can help reduce feelings of loneliness or depression that are common among older adults.
Ultimately, assisted living has the potential to greatly enhance quality of life for seniors by providing them with personalized care plans tailored to meet their unique needs—all while allowing them freedom and independence within the comfort of their own home.
The Benefits and Challenges of an Assisted Living Environment
Assisted living environments provide seniors with numerous benefits and can be a great way to ensure quality of life for those in need of extra care. The most notable benefit is access to healthcare. Assisted living facilities often have access to on-site medical staff who are able to provide specialized care and support that may not be available elsewhere. This includes assistance with activities of daily living, such as dressing, bathing, and meal preparation. Additionally, safety and security are also improved in an assisted living environment due to the presence of 24-hour staffing and state-of-the-art security systems.
Another benefit is socialization opportunities. Assisted living facilities often host a variety of activities designed to promote physical, mental, and emotional well-being among residents. These activities range from group exercise classes and educational programs to art classes, movie nights, and more. These activities give seniors the opportunity to form meaningful relationships with their peers while engaging in enjoyable pursuits that can help reduce feelings of loneliness or isolation.
While there are many benefits associated with assisted living, there are also some challenges that must be considered before making the transition into an assisted living environment. One challenge is adjusting to a new environment; it can take time for seniors to become accustomed to the new surroundings, any changes in routines or rules, or having less independence than they were
istock.com/Jacob Wackerhausen
The Future of Care: Trends in Aging and Health Services
By Kim LimaAs global populations age at unprecedented rates, the future of senior care is undergoing a profound transformation. By 2050, the number of people aged 60 and older is expected to double, surpassing 2 billion worldwide. This demographic shift is not merely about growing older populations—it signals the need for comprehensive changes in how societies provide healthcare, support, and independence for aging individuals. Senior care is evolving from technological innovations to personalized care models to meet new expectations, challenges, and opportunities.
The Rise of Home-Based and Community-Centered Care
One of the most significant shifts in senior care is the growing emphasis on aging in place. Rather than relocating to institutional settings, seniors increasingly prefer to remain in their own homes and communities. In response, healthcare systems and service providers are expanding home-based care offerings, including telehealth consultations, in-home nursing, and mobile diagnostics.
Community-centered programs are also gaining traction. These models promote social engagement, access to health resources, and coordinated care within local networks. Services like adult day programs, transportation assistance, and community health workers enable older adults to maintain autonomy while staying connected to essential care.
Technology as a Transformative Force
Technology is becoming a cornerstone of modern senior care. From wearable health monitors to smart home devices, digital tools are helping seniors manage chronic conditions, track medications, and maintain safety at home. Artificial intelligence is being integrated into fall detection systems, cognitive health applications, and predictive analytics for early diagnosis of conditions like dementia.
Robotics is another area of growth. Companion robots and care-assistive devices are being introduced to help with daily tasks, alleviate loneliness, and improve emotional well-being. As these technologies become more intuitive and user-friendly, they will play a critical role in extending independence and reducing caregiver burden.
Personalized and Preventive Health Services
The future of senior care is increasingly individualized. Rather than offering one-size-fits-all solutions, healthcare providers are adopting personalized care models that consider a person’s medical history, lifestyle, and preferences. This shift aligns with the broader trend toward precision medicine, where treatments and prevention strategies are tailored to genetic, environmental, and behavioral factors.
Preventive care is also gaining prominence. Early screening programs, nutritional counseling, and mental health support are being integrated into senior health plans to delay or mitigate age-related conditions. This proactive approach not only improves quality of life but also helps manage long-term healthcare costs by reducing hospitalizations and complications.
The Evolving Role of Caregivers
Family members have traditionally played a central role in elder care, but the rising demand for support is placing unprecedented pressure on informal caregivers. There is an increasing focus on professionalizing and supporting the
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The Microbial Secret to Longevity:
What Yogurt, Kimchi, and an Unpeeled Apple Could Do for Your Health
By Charles Platkin, PhD, JD, MPH
We’ve spent much of the last century trying to sterilize our food, scrub our kitchens, and wipe away the germs from every surface we touch. But what if we were cleaning away one of the most powerful allies we have in the fight against chronic disease and early death?
Higher dietary live microbe intake is linked to reduced risk of metabolic syndrome and mortality: a cross-sectional and longitudinal study
That’s the paradox at the center of a fascinating new study that should make you think twice the next time you peel an apple, skip the sauerkraut, or toss a tub of kefir in favor of something ultra-processed.
In one of the largest analyses of its kind, researchers studied data from nearly 40,000 people and found that those who regularly consumed more live microbes from food—beneficial bacteria found in fermented items and unprocessed produce—had a lower risk of developing metabolic syndrome and were significantly less likely to die from cardiovascular disease.
The implications? Enormous. Especially when you consider that simply eating one extra cup per day of microbe-rich foods was linked to a 6% drop in all-cause mortality and 8% drop in heart-related deaths.
Let’s unpack what this means, and how you can use this information to improve your own health—starting today.
What Is Metabolic Syndrome—and Why Should You Be Paying Attention?
Metabolic syndrome (MetS) isn’t just a buzzword—it’s a serious medical diagnosis that represents a toxic cluster of conditions: high blood pressure, high triglycerides, low HDL (“good”) cholesterol, elevated blood sugar, and abdominal obesity.
If you have three or more of these, you’ve got metabolic syndrome—and you’re at sharply increased risk for heart attack, stroke, diabetes, dementia, and death.
Right now, one in three American adults meet the criteria, and the numbers are only rising with our increasingly sedentary, ultra-processed lifestyle.
This study wasn’t just about people with diagnosed MetS—it looked at the entire population, examining who was at risk, who already had it, and how their food choices (specifically their intake of live microbes) influenced their odds of staying healthy or beating the odds.
What Are Dietary Live Microbes?
Let’s get specific.
Live microbes are beneficial bacteria found in certain foods that haven’t been pasteurized, sterilized, or overly processed. You’ll find them in:
Fermented foods like kimchi, sauerkraut (unpasteurized), miso, tempeh, kefir, and yogurt with live and active cultures
Unpeeled fruits and vegetables, especially those eaten raw
Probiotic supplements, though the study focused more on whole foods
Researchers categorized foods into three groups based on the concentration of these live bacteria:
High: Unpasteurized fermented foods and probiotics
People were grouped according to how many live microbes they were consuming from these foods—and then tracked to see how that influenced their health.
Importantly, researchers evaluated microbial intake two ways: 1) by categorizing the type of foods eaten (low, medium, or high microbe), and 2) by measur-
ing the quantity of medium- and high-microbe foods consumed (called MedHi). Interestingly, while both methods showed benefits, the strongest and most consistent results came from food categories—not just sheer quantity. A reminder that what you eat may matter just as much as how much.
What the Study Found (And Why It Matters)
After reviewing 20 years of data from the NHANES survey, the study found that those with high live microbe intake had:
12% lower risk of metabolic syndrome
23% lower risk of low HDL (good) cholesterol
10% lower risk of high triglycerides
10% lower risk of high blood pressure
And in people who already had metabolic syndrome? The findings were even more profound:
A 29% reduction in cardiovascular mortality
A 15% drop in all-cause mortality (medium intake group)
A 6–8% mortality reduction with every 100g (about 1 cup) increase in live microbe-rich food intake
These aren’t modest changes. They’re medically meaningful, and they point to a relatively simple dietary shift with potentially massive impact.
It’s also worth noting that the benefits weren’t spread equally across all components of metabolic syndrome. While HDL, triglycerides, and blood pressure improved significantly, there was no statistically significant change for fasting blood glucose or waist circumference after full adjustment. So while microbes deliver major wins, they may not be the answer for every metabolic issue.
How Do Live Microbes Work Their Magic?
This isn’t snake oil. The science here is real—and evolving.
Here’s what’s happening beneath the surface:
1. Gut Microbiota Modulation
Live microbes from food help seed your gut with diverse, beneficial bacteria. This strengthens the gut lining, reduces “leaky gut,” and optimizes immune response—leading to lower inflammation throughout the body.
2. Metabolic Regulation
These microbes ferment fiber in your gut and produce short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These compounds:
Improve insulin sensitivity
Help regulate appetite and body weight
Lower triglyceride and LDL levels
Improve HDL cholesterol function
3. Vascular and Heart Health
Microbial metabolites help regulate blood pressure by:
Influencing vascular tone
Modulating autonomic nervous system activity
Reducing arterial stiffness
Enhancing renal sodium excretion
There’s even evidence that microbes affect how your body processes cholesterol and bile acids—two key factors in cardiovascular health.
HDL, Blood Pressure, and the Microbial Link
The standout benefit in this study was to HDL cholesterol—that’s your “good” cholesterol, and having more of it is strongly protective against heart disease.
Participants in the high microbe group had a 23% lower risk of low HDL. That’s huge.
The science behind this? Gut microbes help influence HDL biogenesis (how it’s created) and cholesterol transport. They even help modulate bile acid metabolism, which in turn affects how your liver handles cholesterol.
And while benefits to blood pressure and triglycerides were slightly less dramatic, they were still clinically meaningful. Interestingly, when it came to triglycerides, the study observed a U-shaped effect—meaning moderate intake of microbe-rich foods seemed to be more effective than very high amounts for that particular marker.
Microbes and Mortality: Why the Longevity Findings Are So Compelling
Of all the data in the study, this may be the most important:
Among people with metabolic syndrome, those with higher live microbe intake were up to 29% less likely to die from cardiovascular disease.
Let’s put that into perspective: Cardiovascular disease is the #1 cause of death worldwide. A nearly 30% reduction in CVD mortality from a simple dietary shift? That’s the kind of intervention public health officials dream about.
This wasn’t just about “feeling better” or improving lab results—it was about real, measurable survival.
Not All Microbes Are Equal: Why Food Source Matters
A MEMORY C ARE COMMUNITY
Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.
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Rightsizing with Purpose: A Joyful Guide to Downsizing
One of the biggest delays seniors face when considering a move is the overwhelming task of downsizing and decluttering. After 30 years of working with seniors, I can recognize the look on a client’s face the moment they open the door for a consultation, usually being tired, stressed, and unsure where to begin.
The comments are often the same:
“It’s too stressful.”
“My kids don’t want anything.”
“I just don’t know where to start.”
“What if I need it later?”
It’s completely normal to feel this way. But here’s the truth: Rightsizing is not a sprint—it’s a marathon. And it can be a beautiful one. This process is more than just sorting through things, it’s a chance to share stories, relive memories, and make thoughtful decisions about what comes next.
approach helps to feel clarity and structure to what can otherwise feel like chaos.
As you go room by room, sort every item into one of these five categories:
1. Items moving to your new home
2. Items for family and friends
3. Items for consignment or an estate sale
4. Items for donation
5. Items for disposal
Getting Started: Your Rightsizing Checklist
Spring is the perfect time to refresh your space and your life. Here’s how to begin:
• Gather supplies: Boxes, packing paper, tape, markers, and labels
• Create a checklist of all areas to downsize and check each off as completed once you are done. Don’t forget often-overlooked spaces like the garage, attic, or the basement
• Make a plan of action: Set aside one or two consistent days a week to stay on track
• Tackle one room at a time and start with an easier space to build momentum
•Set up clear containers (preferably see-through plastic bins) for keep, family, sale, donate, and trash
• Create a memory box for things like record stories, notes, or photos that bring joy
• Involve loved ones in the sorting process when possible; it can be a meaningful and nostalgic experience for everyone
• Begin to work on your floor plan: Note the major furniture pieces you plan to take to visualize how they’ll fit in your new home
• Hire a senior move manager to guide and support you through the proces
• Reward yourself after completing each room—you deserve it!
A Fresh Start with Confidence
If you’re moving due to medical reasons, becoming an empty nester, or simply because maintaining a large home is too much, you’re not alone. Many of us face this chapter as we move toward retirement and reflect on how we want to spend the rest of our lives and how we wish to be remembered.
Take your time. This is your story, and you get to write it your way. And remember: Less is more and joy is the goal.
Do your homework on the companies and professionals you partner with during this transition. When done right, rightsizing isn’t just a move. It’s a gift to your future self. For more information call 262-257-0250.
3 Mental Health Benefits of Moving to a Modern Community
Senior living communities offer many mental health benefits to older adults. Learn more about how these communities could improve the emotional well-being of yourself or a loved one. Photo Credit: iStock.com/Cecilie_Arcurs
Senior living communities provide more than just a place to reside: They also enhance the mental and emotional well-being of residents. The engaging activities, social connections, and consistently available care at these communities can significantly support and uplift your loved one’s mental health.
Understanding these mental health benefits is essential for family members as they make important decisions about their loved one’s care. This article delves into the mental health advantages offered by senior living communities, whether assisted living facilities, nursing homes, or another type of community, and how these benefits can improve the overall quality of life for your loved one.
Engaging activities stimulate the mind
Senior living communities offer a variety of activities for residents. Most communities post a calendar of activities and have several planned activities each day. These activities offer your loved one the opportunity to choose activities that align with their interests and are specifically designed to stimulate and engage their minds.
These activities can significantly improve your loved one’s mental health and enhance their overall well-being. Engaging in activities gives your loved one a reason to leave their room and interact with neighbors. Activities help combat loneliness, provide cognitive stimulation, and foster friendships. A schedule filled with fun activities gives older adults something to look forward to, which adds joy and anticipation to each day.
Here are some typical activities that can benefit your loved one’s mental health: Arts and crafts classes: Arts and crafts classes offer seniors a fun way to nurture their creative side, express themselves, and even discover new talents and skills. Walking away with something they created provides a sense of satisfaction and confidence that can boost mental health.
Puzzles and brain games: Not only can your loved one have fun while engaging in activities like trivia, puzzles, cards, bingo, and other games, but these activities help sharpen problem-solving skills and support cognitive health.
Music performances: Many senior communities host live musical performances or have musical hours when they play various types of music for the residents. Some communities may even offer residents an opportunity to play different instruments together. Engaging with music stimulates memory and emotional expression. This activity can foster the recall of cherished memories and feelings of joy.
Outings: If the senior community offers scheduled trips to local attractions, your loved one not only has the opportunity to enjoy some time in the local community, but they also can maintain a level of independence. Consequently, these outings boost their self-confidence, foster feelings of happiness while having fun, and stimulate cognitive functioning.
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HEALTH <<page 51
Social opportunities help fight isolation
Senior living communities offer your loved one the opportunity to create new friendships and nurture social connections. Engaging in meaningful relationships can significantly improve your loved one’s mental health by bringing increased joyful connections into their life, providing emotional support, and fostering a strong sense of belonging within the community. These new friendships help to reduce feelings of loneliness and contribute to a more fulfilling and vibrant social life within the community.
Your loved one will benefit from an enhanced social life within the senior living community by doing the following:
Making new friends: In a senior community, your loved one will live among peers who have similar interests, circumstances, and challenges in their lives. The activities, living environment, and community-oriented schedules provide many opportunities for your loved one to make new friends and enrich their daily lives with shared experiences and camaraderie.
Dining together: Mealtimes in a senior community present another opportunity to connect and engage with others. Dining can turn into an engaging time of good conversation and fellowship with other residents.
Building a support network: Regular and consistent interactions with friends, neighbors, and staff can create a reliable support network for your loved one. As they build this support network, they can feel a greater sense of comfort and belonging, knowing they have someone to turn to when they need it.
Access to consistent care provides peace
of mind
Although the type and level of care will vary by the type of senior living community, the continuous availability of care and support at senior living communities offers comfort and reassurance to your loved one. Having nearby support from staff, neighbors, and friends provides great peace of mind. When seniors feel secure in the availability of support, they can focus on enjoying their day-today lives without the worry of being alone in times of need. This support reduces stress and fosters a sense of safety in their lives.
Senior communities offer various benefits through the consistent care and support they provide. Depending on the type of facility, the available care may include: 24/7 assistance: Support is typically available at any time of day or night. This consistent level of support provides a sense of comfort, security, and peace of mind knowing that any issues that arise, even in the middle of the night, can safely be addressed.
Personal care services: Depending on the type of facility, your loved one can receive personal care assistance with activities such as bathing, housekeeping, laundry, and medication management. Knowing that they do not have to take care of these tasks on their own fosters a sense of comfort and well-being and allows them to focus on activities they enjoy.
Professional medical staff: Many senior communities have on-site visits from physicians, nursing care, and home health services. Your loved one can feel reduced stress knowing that the medical providers are available on campus and they do not need to go through the stress of accessing medical care. If your loved one is in a nursing home, they have 24/7 access to medical support and supervision from nursing staff.
Emergency response systems: Most likely, your loved one will have access to type of emergency call system that calls the community staff for help when needed. These systems help to reduce stress and reassure your loved one that they will receive attention when needed in an emergency.
Transportation services: Many communities provide transportation for errands, medical appointments, and social outings. This service helps to maintain your loved one’s independence and connection to the greater community. It can enhance their self-confidence, bring more joy into their lives, and greatly reduce stress.
Neighborly relationships: A culture of care among neighbors often develops in senior communities, which can lead to close-knit relationships where residents look out for one another. These relationships provide comforting community support.
Senior living communities can improve mental health
Moving into a senior living community can help your loved one feel more connected and supported. By engaging in enriching activities, forming meaningful friendships, and having consistent access to care, your loved one can experience a significant improvement in their mental and emotional well-being. This environment not only enhances your loved one’s quality of life but also brings peace of mind to family members in knowing that your loved one is cared for and thriving. For more information visit oasissenioradvisors.com/locations/milwaukee or call 262-777-0462.
Simple Stretching Exercises
AN
EXCELLENT WAY TO KEEP YOUR BODY MORE MOBILE, FLEXIBLE, AND PAIN-FREE AS YOU AGE.
These stretching exercises can be done standing or seated.Stretching exercises are an excellent way to keep your body more mobile, flexible, and pain-free as you age. The benefits of stretching include increased range of motion, better performance during physical activity, improved posture and circulation, healing and protection from joint and muscle injury, and even mental health benefits like stress relief.
Regular stretching can improve our health in many ways, but it’s only part of a regular exercise routine. It’s a good idea to check in with your doctor first to make sure you’re cleared to try stretching, especially if you have a history of pain or injury.
If your doctor gives you the green light, here’s a collection of uncomplicated stretching exercises you can start incorporating into your routine!
Unless specified as standing, most of these stretching exercises can also be done while sitting on a chair or the floor. Try to do each stretch for 20-30 seconds at a time, but stop if anything becomes painful.
Overhead stretch
Overhead stretching feels so natural that you might even do it automatically when you wake up! Just sit or stand and stretch your arms toward the ceiling with your fingers interlaced. This stretches your shoulders, chest, biceps, and triceps.
Cross-body shoulder stretch
Stretching your shoulders helps keep these essential joints mobile. One of the most popular shoulder stretches involves simply grasping one of your arms with the opposite hand on the bicep area and pulling it across your body. You’ll feel a stretch in your shoulders and upper back.
Side stretch
The side stretch is similar to the overhead stretch in that you start with your arms over your head with your fingers clasped. This stretching exercise adds in a side-to-side lean and is best done from a seated position. Leaning to one side, holding, then leaning to the other side helps stretch your abdominal muscles.
Arm & ankle circles
Simply rotating parts of your body in circles can be a fantastic simple stretching exercise! Reach your arms out to your sides and move them in circles, starting with a narrow circle and growing wider as you go. For ankle circles, sit in a chair and lift one foot off the ground at a time, circling your ankle in one direction and then the other before switching to the other foot.
Wall calf stretch
To stretch out your calves, find your nearest wall. Step towards it with one foot, bending that knee, and put your palms flat on the wall. Stretch out the other leg straight behind you, trying to keep the heel of that leg on the floor as you stretch each calf.
Standing lunge
Lunges can double as an exercise and a stretch! They work your hamstrings, quads, calves, glutes, and even abs. To do a lunge, take a big step forward with one foot and lower yourself until your knee is at a right angle. The other leg will naturally dip down behind you, so your toes are touching the floor. Hold each lunge, then step forward to do it with the other leg. You can modify this stretch depending on your ability and any knee pain you might have.
Standing quad stretch
You can use a wall or a chair to balance for this one! Stand up straight with your feet close behind you and lift one leg behind you, grabbing the top of your foot with the same-side hand. Bring your foot towards your glutes until your knee is pointing toward the floor. You’ll feel the stretch in the front of your leg.
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SLEEP <<page 9
may be an important contributor to insomnia because of the short-wavelengthenriched light that is emitted from them. Exposure to light in the evening and the early part of the night, even at low intensity, has several sleep-disturbing effects. First, it suppresses melatonin, delaying the onset of sleep. It shifts the circadian clock to a later time making it harder to fall asleep at a regular hour. Finally, it increases alertness and arousal.
In one interesting study, 12 adults were randomly assigned reading from a light-emitting eBook for 4 hours before bed or reading from a print book for 4 hours before bed for 5 consecutive evenings. They found that those reading an LE-ebook displayed decreased subjective sleepiness, decreased EEG delta/theta activity, suppressed melatonin secretion, lengthened sleep latency (increased time to fall asleep), delayed and reduced REM sleep, and impaired morning alertness.
Why does blue light have this effect? Human eyes have rods, cones, and intrinsically photosensitive retinal ganglion cells. Rods and cones are mostly responsible for image-forming vision. Intrinsically photosensitive retinal ganglion cells are responsible for regulating circadian rhythm and other biologic functions. Retinal ganglion cells form the beginning of the retinohypothalamic tract which transmits light data from the retina to the hypothalamus to regulate circadian rhythms throughout the body. Retinal ganglion cells respond powerfully to short-wavelength light like the blue-colored light emitted from most devices and LED televisions. This blue light will cause a high rate of fire from the eyes to the hypothalamus, which will change hormonal and circadian rhythms.(4) Blue light also has the ability to stimulate other areas of the brain which are responsible for producing norepinephrine, a neurotransmitter that has potent arousal properties.(
With the knowledge that the blue light emitted from almost all devices and LED TVs is disruptive to the foundational pathways for sleep, it’s important to take steps to remedy this if you’re having trouble sleeping. First and foremost, do not use your device in bed. At all. In fact, you should avoid using it at least an hour before you plan to go to bed. Do not watch TV in bed either. If your symptoms are severe, avoid TV for at least an hour before you plan to retire. If you have to use a device for some reason, avoid long exposure. You should also consider wearing red-colored lenses for about an hour before bed. The red-color of the lens blocks the blue light from reaching the retina. Blue-light blockers that are clear also exist. You could consider purchasing a pair of these and using them in the evening and while you’re using your device. I’ve recommended a pair from this website: www.blepeyewear.com. As devices age, they tend to emit more blue light. If possible, consider getting a newer device. Finally, many devices come with a night-shift mode. This mode shifts the hue of the screen to a warmer, redder tone. This has been studied to see if it offset the negative effects of the light from a device. Unfortunately, it did not. Melatonin levels were still reduced when using night shift mode.(
In the end, if you suffer from insomnia, reducing your device exposure is likely to have a measurable effect on your sleep. Our devices have become extensions of our lives so it may be difficult to completely eliminate exposure, however, your brain (and your boss) will thank you for the better sleep.
For more information visit mmtmke.com or call (262) 546-4696.
CALCULATE<<page 11
to consult with a healthcare professional before starting any new exercise regimen.
Determine Your Fat Burning Zone
Once you know your maximum heart rate, calculating your fat-burning heart zone becomes much easier. The next step is to figure out the range that makes up your best fat burning heart rate—in this case, we’ll use the typical 70% of your max heart rate. Now, all that’s left is to multiply your maximum heart rate by the fat-burning heart rate percentage.
That means the full formula will be: (220 – Age) x 0.7 = Fat-Burning Heart Rate Zone.
Let’s say you’re currently 30 years old. That makes your maximum heart rate 190 bpm. Multiplying that by 0.7 will put your fat-burning zone at around 136 bpm. Just keep in mind that these numbers are estimates and can vary from person to person. If you want a more accurate number, it’s best to consult a doctor or fitness professional.
A cardio heart rate—often referred to as the cardiovascular or aerobic heart rate—is the target heart rate that you should aim for to improve your cardiovascular fitness. Typically, this is between 70% to 85% of your maximum heart rate.
Olive oil is an essential component of the Mediterranean diet, known for its cardiovascular benefits. This healthy fat is high in monounsaturated fats, which can lower “bad” cholesterol and reduce the risk of heart disease.
Use olive oil in salad dressings, for cooking or drizzling it over roasted vegetables for a heart-healthy meal.
Whole Grains
Whole grains such as oats, quinoa and brown rice are excellent sources of fiber, which helps lower cholesterol and regulate blood sugar levels. The fiber in whole grains also aids in digestion and keeps you feeling fuller longer.
Try substituting refined grains with whole grains in your meals, such as using whole wheat bread or adding quinoa to your salads.
Avocados
Avocados are rich in healthy fats, specifically monounsaturated fats, which help reduce “bad” cholesterol levels and support heart health. They are also high in potassium, which is essential for regulating blood pressure.
Add avocado to your diet by spreading it on whole-grain toast, blending it into smoothies or topping your salad with slices.
Sweet Potatoes
Sweet potatoes are not only delicious but also packed with nutrients that support heart health. They are rich in fiber, potassium and antioxidants like betacarotene, which help lower blood pressure, reduce inflammation and promote healthy circulation. The fiber content in sweet potatoes also helps manage cholesterol levels, making them an excellent choice for seniors looking to maintain a heart-healthy diet.
Sweet potatoes can be baked, mashed or roasted, making them a versatile and tasty addition to any meal. They can be enjoyed as a side dish, in stews or even as a healthier alternative to fries.
Tomatoes
Tomatoes are a powerful heart-healthy food packed with antioxidants, particularly lycopene, which has been shown to help lower the risk of heart disease by reducing inflammation and improving cholesterol levels.
Rich in vitamins A and C, tomatoes also promote healthy blood vessels and support overall cardiovascular function. The high potassium content in tomatoes helps regulate blood pressure, making them an excellent choice for seniors.
Incorporate tomatoes into your diet by adding them to salads, soups or pasta dishes, or enjoy them as a fresh snack. They can also be used in homemade sauces, salsas or roasted for a flavorful addition to meals.
TRENDS<< page 47
caregiving workforce to address this. Training programs, mental health resources, and fair compensation are essential to attract and retain skilled care workers.
At the same time, caregiving models are shifting toward collaboration. Interdisciplinary teams that include physicians, nurses, therapists, and social workers are working together to deliver comprehensive and coordinated care. Digital platforms also enable better communication between caregivers and families, enhancing transparency and trust in the care process.
Cultural Competency and Inclusivity in Care
Senior care must also reflect the cultural diversity of aging populations. Future health services are being designed with inclusivity in mind, ensuring that language, values, and beliefs are respected. Culturally competent care improves patient satisfaction, adherence to treatment plans, and overall health outcomes. Governments and policymakers are reevaluating existing systems to meet the demands of an aging society. Long-term care insurance, universal home care benefits, and public-private partnerships are among the innovative approaches being explored. These models aim to create sustainable funding structures that distribute costs equitably while maintaining high-quality services.
Regulations are also evolving to support new care models. For example, telehealth reimbursement policies are being expanded to allow more flexible and accessible care delivery. Investment in workforce development, technology infrastructure, and caregiver support is becoming a strategic priority in national aging agendas.
Looking Ahead: A Holistic Vision of Senior Wellness
The future of senior care is not just about addressing illness—it is about enabling older adults to live fulfilling, dignified, and connected lives. Health services are being reimagined to promote independence, social interaction, purpose, and lifelong learning. Wellness programs, intergenerational housing, and creative therapies are being embraced as integral components of eldercare.
In this new landscape, aging is no longer seen as a problem to be solved, but a stage of life to be supported and celebrated. With the right combination of innovation, compassion, and policy, we can build a future where every older adult has the opportunity to thrive.
Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call home.
Individualized services, life-enhancing amenities, and compassionate, professional staff are the foundation of all we do.
Choose from a range of spacious studio and one-bedroom apartments with assistance available from staff 24 hours a day, every day.
Independence when you want it, assistance when you need it. Oak Park Place.