As the days stretch longer and the sunlight grows warmer, we welcome the arrival of summer—a season that seems to invite everyone to slow down, savor the moment, and reconnect with what truly matters. Whether it’s the scent of fresh-cut grass, the buzz of neighborhood gatherings, or the joy of watching children chase fireflies at dusk, summer has a way of softening our routines and inspiring spontaneity.
This season is also a time of renewal and possibility. Gardens bloom, ideas sprout, and opportunities for exploration open wide. Whether you’re diving into a new project, planning a getaway, or simply finding time to rest, summer offers a backdrop of warmth and freedom that encourages us to live a little more fully, a little more presently.
In the spirit of the season, we hope this issue brings a dose of sunshine into your life—through fresh ideas, inspiring stories, and moments of joy you can carry with you. So open your windows, step outside, and let summer in. There’s no better time to embrace the beauty around you and the possibilities ahead.
Enjoy the sunshine and please come visit the Wisconsin Breast Cancer Showhouse. www.breastcancershowhouse.org. Saturday, May 31 ~ Sunday, June 15, 2025 Tour Hours: Monday, Wednesday, Friday and Saturday | 10:00am to 4:00pm Tuesday and Thursday | 10:00am to 7:00pm Sunday | 12:00pm to 4:00pm Address: Located at 3477 North Lake Drive, Milwaukee
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 For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email
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MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care. Special Thanks! To
Bike the shore for breakthroughs
July 26-27, 2025
The Leukemia & Lymphoma Society’s Scenic Shore Bike Tour is a two-day, fully supported cycling event that’s open to riders of all ages and abilities. Various ride distances between 25 and 175 miles are available, as well as one-day ride options.
Ride Lake Michigan’s stunning shoreline to support people with blood cancer and pedal toward cures!
Riding The Shore For A Cure
EVENT DATE: JULY 26-27, 2025
The Scenic Shore Bike Tour is a fully supported cycling event that is open to riders of all ages and abilities. From road bikes to e-bikes and everything in between, riders will embark on a one-of-a-kind adventure. One of Wisconsin’s most popular bike rides, Scenic Shore has grown from a locally supported event to the forefront of the national cycling scene. With up to 1,500 riders raising over $2.1 million annually, we continue to be one of the premier charity cycling events in the Midwest.
The beautiful shoreline of Lake Michigan is the picturesque setting for a weekend of riding the shore for a cure! We invite you to join over 2,000 cycling enthusiasts, cancer survivors, and supporters who will pedal, cheer, and volunteer in support of a cure for blood cancer. Riders as young as 8 will have the opportunity to choose from a variety of routes including 25-miles, 75-miles, 100-miles and our traditional 2 day 150-mile (75-mile each day) routes. Your life will be changed as you are cheered on and supported on the route by blood cancer survivors and their families!
RIDE DETAILS
Day 1 Saturday, July 26, 2025
START: Concordia University in Mequon
DISTANCE OPTIONS: 25, 75 OR 100-miles
Riders will arrive in Mequon with the ride officially beginning at 7:30 am. After enjoying a light breakfast and an inspiring opening ceremony, the 75-mile trek will begin. Rest stops are available every 10-12 miles with delicious refreshments and support. After arriving at University of Wisconsin Green Bay at Manitowoc, the day will wrap up with participants enjoying refreshments, dinner, music, and an awards ceremony along the lakeside.
**25-mile distance starts in Mequon and ends at Rest Stop 2 in Belgium. There will be a shuttle to take riders and bikes back to Mequon.
Sunday, July 27, 2025
END: John Miles Park, Sturgeon Bay, WI
DISTANCE OPTION: 75-miles
Riders will start the day with a hot breakfast and begin the final 75-mile stretch toward Door County. Our riders’ hard work and achievements will be celebrated at our Tailgate Festival in Sturgeon Bay. Deluxe coach buses will return the riders from Sturgeon Bay to their starting location.
2025 OVERNIGHT ACCOMODATIONS
Here are a few things to note:
-Hotels are at the riders expense
-No shuttles will be provided to the start line on Saturday morning, but shuttles will be provided on Saturday night and Sunday morning in Manitowoc
-You can indoor or outdoor camp in Manitowoc at no additional cost
MINIMUM FUNDRAISING COMMITMENTS:
*Riders must meet the fundraising minimum by June 16, 2025 for mailed packets or by July 7, 2025 for on-site pickup during ride weekend.
2-Day Riders: 100, 150 and 175 Miles
Adult 2-Day: $500 minimum fundraising
Youth 2-Day (12-17): $400 minimum fundraising
1-Day Riders: 75-Miles
Adult or Youth 1-Day: $350 minimum fundraising
Saturday Riders: 25-Miles
Adult: $100 minimum fundraising
Youth (8-17): $25 minimum fundraising
Visit: pages.lls.org/events/vtnt/2025ss150
Get local help with your Medicare questions
I’m Gina Ensslin, a licensed sales agent in Southeastern Wisconsin. When it comes to Medicare, it’s important to consider all of your options. What works well for your neighbor may not be the best fit for you. I know the ins and outs of Medicare, and I’m ready to answer your questions and help you find a plan that fits your needs. Make the most of my knowledge and experience to:
• Take the confusion out of Medicare
• Get help comparing plans
• Receive one-on-one service
• Make enrolling in a plan easier
I look forward to helping you explore your Medicare options so you can enroll in a plan with confidence.
Call today to learn more about Medicare Advantage plans in your area
Gina Ensslin
Licensed Sales Agent 414-840-5419, TTY 711
gensslin@myeph.com UHC.com/Medicare
Easy-to-Grow Gardening Plants and Herbs
WHEN IT COMES TO HERBS, SEVERAL VARIETIES ARE KNOWN FOR THEIR RESILIENCE AND ADAPTABILITY ACROSS DIFFERENT REGIONS.
Summer brings a perfect time to cultivate your own green space. Whether you have a sprawling backyard or a sunny windowsill, growing your own fresh herbs and vegetables is a rewarding experience. Imagine the satisfaction of snipping fragrant basil for your pasta or harvesting ripe tomatoes for a summer salad. Starting a garden, no matter the size, doesn’t have to be complicated. There are numerous easyto-grow plants and herbs that adapt well to various climates across the United States, making it accessible for gardeners of all levels to enjoy homegrown goodness in the months ahead.
Easy Herbs for Healthy Recipes
When it comes to herbs, several varieties are known for their resilience and adaptability across different regions. Chives, with their delicate onion flavor, are incredibly hardy and will readily regrow after each harvest, whether planted outdoors or indoors with sufficient light. Thyme, a versatile Mediterranean herb, thrives in sunny locations and well-drained soil, making it suitable for outdoor gardens in warmer, drier areas or in sunny indoor spots. Mint is another vigorous grower. Mint can be incredibly resilient and can take over entire pots and squeeze out other plants, so be mindful to plant it alone. Rosemary, with its distinctive aroma and flavor, enjoys plenty of sunshine and well-drained soil conditions, making it a great choice for sunny outdoor gardens in milder climates or as an indoor plant near a bright window. These herbs are simple to cultivate and offer a fantastic way to add fresh, homegrown flavors to your dishes.
Growing Veggies
For those interested in growing vegetables, several reliable options tend to flourish in various climates. Tomatoes, a garden staple, come in numerous varieties, and selecting determinate or bush types can make them more manageable for smaller outdoor spaces or even large containers indoors with ample sunlight. With consistent watering and plenty of sunshine, you can enjoy homegrown tomatoes in many regions during the warmer months. Squash, including zucchini and yellow squash, are generally fast-growing and productive in sunny locations. Cucumbers are another rewarding plant to grow, and choosing bush varieties over vining types can save space in outdoor gardens or make them more suitable for container growing, especially with a small trellis. Many of these vegetables can be started indoors and then transplanted outside once the weather is suitable in your specific region, or even grown indoors with the right conditions.
Tip and Tricks
If you’re just starting your garden adventure, consider joining a local club or visiting your local gardening center. They’ll be able to help you select the right soil type, potting materials, fertilizer, and more. If you’re an experienced gardener, try reaching out to others in your community for a vegetable trade or coop – it can be rewarding and easy to trade some of your tomato output for your neighbor’s cucumbers to share the summer bounty.
By selecting easy-to-grow vegetables and herbs that suit your local climate and available space, you can enjoy a satisfying and delicious harvest throughout the growing season. Check out our additional gardening resources or visit the CapTel blog for more ideas.
The CapTel® Captioned Telephone shows word-for-word captions of everything a caller says, letting you read anything you cannot hear over the phone. CapTel is a NO-COST, federally funded technology available under the Americans with Disabilities Act To qualify, users need:
• Hearing loss
• Internet connection
• Landline telephone service
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6 Science-Backed Reasons Women Should Be Taking Creatine
By Jaime Osnato
Walk into any supplement store–or scroll through social–and you’ll see endless powders, pills, and promises. From fat burners to collagen boosters, the wellness world is packed with products claiming to transform your body and mind. But let’s be honest: most of them are more hype than science.
Creatine, however? It’s different. It’s one of the most researched supplements out there, with decades of solid science backing up its benefits. It’s safe and generally consideredaffordable.And despite its long-standing reputation as something only bodybuilders use, creatine can help boost your strength, endurance, recovery, and even brain health.
So if you’ve ever wondered whether it’s worth adding to your wellness routine, we’ll cut straight to it: The answer is a resounding yes. Let’s break it down.
What Is Creatine?
Women have long shied away from creatine, fearing it’ll make them bulky or drastically change their physique. (Spoiler alert: It won’t.) Creatine isn’t a steroid; it’s your body’s natural energy booster. It’s made from amino acids and stored in your muscles, where it helps produce ATP—the fuel your body needs for short bursts of high-intensity activity, says Jaclyn Sklaver, MS, CNS, CDN, LDN, a sports nutritionist, NASM-certified personal trainer and a USAW-L1 weightlifting coach.
Is Creatine a Protein?
No.While often confused with amino acids, creatine isn’t one of the 20 building blocks of protein, according to Harvard Health Publishing. However, your body does make creatine using three amino acids: arginine, glycine, and methionine. So, while it plays a key role in muscle function, it’s not the same as dietary protein.
Your body naturally produces creatine in the liver, pancreas, and kidneys. But here’s the catch: It can only produce so much on its own, says Yasi Ansari, MS, RDN, CSSD, a certified specialist in sports dietetics and spokesperson for the Academy of Nutrition and Dietetics.
Because creatine production is regulated by the availability of certain amino acids, your body typically only produces around one gram per day–which is not enough to fully supply your muscles. To make up for the difference, you can get more creatine from dietary sources like red meat and fish, according to the Mayo Clinic.
However, it’s tough to reach optimal levels through diet alone—especially for people assigned female at birth, who naturally have about 70 to 80 percent lower creatine stores than those assigned male at birth, per a March 2021 review in Nutrients.
That’s why supplementation can be a game-changer. By increasing your intake, you can maximize creatine’s benefits for your muscles, heart, and brain.
6 Benefits of Creatine for Women
Creatine is one of the most widely studied supplements in the world. For years, creatine research has focused on men (and, more specifically, male athletes). But more recent studies are shedding light on how creatine works for women–and the results are super promising for women at all life stages.
1. Boosts Strength and Performance
Creatine helps your muscles produce more energy (aka ATP) and activates muscle protein synthesis (via the mTOR pathway), says Sklaver. “More ATP
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means more power, endurance, and better performance.”
The March 2021 review in Nutrients supports this, showing that creatine supplementation effectively improves strength and exercise performance in women. Simply put: Whether you lift weights, run, or do yoga, creatine can enhance your performance and help you push harder in workouts.
2. Supports Muscle Tone and Fat LossContrary to the myth that creatine makes you bulky, research actually shows the opposite: a July 2024 review in the Journal of the International Society of Sports Nutrition found that creatine supplementation increases fat-free mass (the weight of your body excluding fat, mainly consisting of muscle, bone, and water) and slightly reduces body fat percentage.
It’s important to note that the effects on body composition were greater when paired with resistance training. After all, more muscle means a higher metabolism, which can aid in long-term weight management. (Oh, and if you’ve heard that creatine causes you to hold onto water and bloat, fear not: it’s minimal and actually aids muscle development, says Sklaver.)
3. Speeds Up Muscle Recovery
sticj.adobe.com/ Drobot Dean
Creatine doesn’t just help you work harder. By replenishing your muscle’s creatine stores, it allows for quicker recovery, says Ansari. It also supports hydration, reduces inflammation, and protects against oxidative stress, helping you bounce back stronger after tough workouts, Sklaver adds.
4. Enhances Brain Health and Mood
Creatine isn’t just for your muscles—it can be’s a brain booster, too. It crosses the blood-brain barrier, supporting cognition, memory, and even mood, says Sklaver.
Studies show creatine may improve short-term memory and reasoning skills, particularly in older adults, stressed individuals, and vegetarians. And a January 2025 study in European Neuropsychopharmacology found that five grams of daily creatine improved depression symptoms in adults undergoing cognitive behavioral therapy.
5. Helps During Menopause and Aging
Post-menopausal women face muscle and bone loss due to lower estrogen levels. Creatine may help address these effects by supporting muscle size and function. This was especially found to be true in post-menopausal women when taken at higher doses of 0.3 gram per kilogram of body weight daily.
Research suggests that combining creatine with protein intake and resistance training (two to three times per week) can significantly benefit post-menopausal women’s musculoskeletal health, says Ansari.
6. May Protect Your Heart
The heart requires a lot of energy to do its job, and creatine plays a key role in supporting the ATP production within your cardiac muscles. For starters, it helps buffer pH levels, reducing lactate buildup in working muscles. This improved acid-based balance can improve endurance performance and reduce overall cardiovascular strain during intense physical activity.
What’s more, some research suggests creatine may help lower triglycerides and homocysteine levels (markers associated with heart disease risk), according to Mount Sinai.
An April 2021 paper in Nutrientsalso indicates that creatine supplementation may help those with heart failure improve exercise capacity, though results have been mixed and require further research.
How Much Creatine Do You Actually Need?
Before reaching for a supplement, it’s always a good idea to start with your diet, says Ansari. “But if you’re looking to optimize your intake, supplementation can help fill in the gaps.”
Your dosage depends on your goals. Here’s what the research (and Ansari) recommends:
Loading Phase:5g, four times per day for five days (loading phase is optional, but speeds up results for female athletes)
Muscle Maintenance:5g per day
General Health:3g per day is great, but 5g is ideal.
Brain Health: Higher doses of 8-10g per day (possibly up to 20g per day) may be needed for optimal benefits.
When’s the best time to take creatine? Whenever you’ll actually take it. While some studies suggest post-workout is slightly better, the difference is small, says Sklaver. What matters most? Consistency.
What to Look for in a Creatine Supplement
Not all creatine is created equal. To get the best bang for your buck, follow these tips from Ansari and Sklaver: Go for “creatine monohydrate.” It’s the most researched and effective form—
Milwaukee Recreation’s OASIS COMMUNITY CENTER
2414 W. Mitchell Street, Milwaukee, WI 53204
ACTIVE OLDER ADULTS PROGRAM
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 MEMBER
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. CONTACT
INCLUDED WITH MEMBERSHIP
CHAIR YOGA
Offered Monday, Wednesday, and Friday 9:00AM - 10:00AM MEMBERS ONLY CLASS Offerings vary by season
Monday through Friday 8:00AM - 3:00PM
Open Monday through Friday 8:00AM - 3:00PM
Fitness Center equipment includes compressed air resistance machines, treadmills, ellipticals, exercise bicycles, rowing machines, and free weights.
MEGAN FREY | megan@mkerec.net | 414.647.6057
SUPERVISOR — ACTIVE OLDER ADULTS
Open Monday - Friday 8:00AM - 3:00PM
Call (262) 523-1440 today.
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Travel Food Hacks
By Rachel Werner, TOPS Nutrition & Fitness Editor
The secret to having nutritious nosh during long road trips is planning ahead. These two recipes can be prepared and packed prior to departure, eliminating the need to stop for “fast food” en route to your destination.
Superfood Squares
Prep time: 510 min.
Freeze time: 12 hr.
Servings: 12 (1 square per serving)
½ c. raw cashews or quinoa
½ c. chocolate chips (sugar-free or no sugar added)
¼ c. creamy peanut butter or sunflower butter (no salt)
1. Toast the cashews or the quinoa in a small pan on low heat. Stir the nuts (or the quinoa) until they begin to turn a slightly darker shade of brown. Stir for one more minute, then remove from the heat.
2. Melt the chocolate chips either in a microwave or in a separate pan on low heat. Either method should take 1-3 minutes. Be sure to stir at least twice while the chocolate is melting.
3. After the chocolate is melted, quickly mix in the peanut butter (or sunflower butter).
4. Next, stir in the nuts (plus dried fruit if using) and mix well together. Then, line a cookie sheet or a baking dish with parchment paper.
5. Pour your mixture onto the parchment paper and freeze for an hour to two.
6. Slice into bars and store in an airtight container or Ziploc bags in your freezer until it is time to travel.
Per serving: (calculated using cashews, peanut butter, and dried cranberries) 142 calories (100 from fat), 11 g total fat (2 g saturated fat), 0 mg cholesterol, 11 mg sodium, 10 g carbohydrates, 4 g fiber, 4 g sugar, 3 g protein
Exchanges: ½ starch, ½ protein, 1½ fat
These protein-loaded squares travel best when kept in a cooler, especially when traveling through warmer climates.
Pro Tip: If using quinoa for this recipe, it is almost toasted when it starts to “pop.”
Fresh Spring Rolls
Prep time: 40 min.
Total time: 45 min.
Servings: 4 (2 wraps per serving)
2 c. cooked rice noodles
8 large rice paper wrappers
2 c. shredded cabbage or mixed greens
1 carrot, shredded or julienned (optional)
1 large cucumber, diced or julienned
3 oz. roasted chicken or extra-firm tofu, cut into strips
1 avocado, cut into strips or small cubes (optional)
1. Cook the rice noodles by following the package instructions. Drain and rinse under cold water, then set aside.
2. Fill a clean, large skillet with warm water. (Water should be noticeably warm, but not scalding hot.)
3. Carefully, put a rice paper in the warm water for 1020 seconds. It will rapidly become soft and pliable. Then quickly place the wrapper on a dry plate.
4. Start to assemble the wrap by adding carrots (if using), followed by the chicken or tofu, cucumber, cabbage/mixed greens, and avocado (if wanted) in the center of the wrap. (Be careful not to overfill! This will help prevent tearing.)
5. Fold in the long sides first. Then fold over the edge of the wrapper closest to you. Keep gently rolling to fully seal the wrap.
6. These wraps can be transported wrapped tightly in plastic wrap or an airtight container with a lid. Consume within 2448 hours.
Are you in need of new assistive technology, such as an iPad, smart phone (iPhone or Samsung), and want to learn how you can purchase them at a reduced cost with the TEPP Voucher?
Visit our state-of-the-art, beautifully renovated Assistive Technology Center and meet at no charge with technology experts to determine your needs for the latest assistive devices. Appointment is preferred. Walk-ins Welcome!
Call or visit us today or get more information at hearwi.org
We are conveniently located on 102nd and National Ave.
Address: 10243 W. National Avenue, West Allis, WI 53227 Phone: 414-604-2200 • Email: info@hearwi.org
Audiology on Wheels? That’s Right!
HEAR Wisconsin’s new Moblie Audiology Clinic is hitting the road in Wisconsin communities! Learn more at www.hearwi.org
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Take the Strong Path To Aging Better
Published by FoodTrients
What is sarcopenia?
The term “sarcopenia” was invented recently by Irwin Rosenberg. In 1989, he first referred to loss of skeletal muscle mass and size as “sarcopenia,” by combining the Greek word for “flesh” (Sarx) with the Greek word for “loss” (penia). At the time, it was thought that the degenerative process being described was led by the loss of lean muscle mass with aging. Today, it is understood that inactivity causes muscles to lose strength through a process of denervation, the loss of nerve supply that signals muscle cells to act. It impacts all of us as we age, unless we proactively prevent it.
Choosing the Strong Path Reversing the Downward Spiral of Aging YMaSNyLAs a world-renowned investigative attorney who has tried over 100 major cases in 24 states, Fred Bartlit has neatly arranged the right methods of prevention in his new book, Choosing the Strong Path: Reversing the Downward Spiral of Aging. He and co-author Steven Droullard, along with muscle physiology expert Dr. Marni Boppart, want to share a little-known fact with the world: You don’t have to fall apart as you get older. Through carefully calibrated progressive strength training and supporting nutrition, you can stave off sarcopenia, along with dozens of other age-related illnesses.
Without any other disease or injury, the condition leading to sarcopenia can cause us to lose as much as 1 percent of our strength each year after we turn 30. To give you a glimpse of what can happen as we age, look at this progression of decline in muscle—starting as early as age 30—that commonly occurs if we are not proactively working to maintain our strength and fitness:
What is thought of as age-related loss of strength begins around the age of 30. We tend to become more sedentary and lose 3-8 percent of our strength per decade during this time period. Growing weakness makes us feel like doing less, which makes us weaker still.
Age 50: During our 50s, the rate of strength loss accelerates for most and we may experience some significant health challenges.
Age 65+: As we retire, we tend to become more sedentary still and as our strength declines further, even the common daily activities of life can become challenging.
Rear view of shirtless young man working out with dumbbellExercise is medicine for our brain and can trump bad genes.
Exercise revitalizes brain cells by creating more mitochondria which in turn help fight Parkinson’s and Alzheimer’s. It’s also never too late to start. A Finnish study revealed the favorable effects of exercise for cognitive decline even at ages 67-77.
It’s important that you don’t think about whether or not to exercise. It’s like this: Will I go to the gym today? Well, let’s see. How do I feel? Do I really need to? I did great yesterday. I am tired. I have an important meeting. Face it, you’ll talk yourself out of going. That’s what the conscious mind loves to do. It is important that instead you begin with the intention of building a habit and not of engaging in any further decision-making. It’s important that you don’t think
STRONG <<page 54
Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.
Eye Mds Review Cataract Treatment Process
By Cheryl L. Dejewski
An accompanying article in this month’s issue looks at the causes, symptoms and risks of cataracts. This story examines the treatment process.
Why you need a lens implant
“During cataract surgery, once the cloudy lens (about the size of an aspirin) is removed, an artificial lens implant (IOL) needs to be placed permanently inside the eye to restore focusing ability, peripheral (side) vision, and depth perception. ‘Monofocal’ IOLs are like miniature internal contact lenses set for a single prescription power—usually to provide clear vision in the distance for driving, watching TV, and other tasks. Most patients with these lenses still need reading glasses or bifocals. ‘Advanced technology’ IOLs reduce dependence on glasses by adjusting for astigmatism and/or providing multiple focusing zones. Your surgeon should help you determine which type of IOL is best for your eye, budget and lifestyle. They should never make you feel pressured. If they do, seek a second opinion,” says Brett Rhode, MD, an eye surgeon with thousands of cases under his surgical cap.
How the surgeon prepares
“We take the results of your pre-operative tests and enter information regarding the length of the eye and curvature of the cornea into a special computer that calculates which prescription IOL would best restore your vision to pre-cataract levels. We then customize the type of implant and surgical technique to fit your needs—taking into consideration overall health, any diabetic or retinal problems, lifestyle, and other factors,” says Daniel Ferguson, ophthalmologist and partner at Eye Care Specialists. Fellow partner and skilled surgeon Daniel Paskowitz, MD, PhD, adds, “We never lose sight of the fact that even though we have performed tens of thousands of cataract procedures, each patient is unique and must be treated as so.”
What happens during surgery?
“Cataract surgery is performed on an outpatient basis using local anesthesia (often just drops to numb the eye). Typically, a no-stitch, self-sealing micro-incision is made to remove the cataract and insert the lens implant. Utilizing these advanced techniques, the procedure itself usually takes only about 10-15 minutes and total time at the outpatient surgery center is about 2-3 hours,” says Michael Raciti, MD, an eye care specialist who conducts continuing education lectures for peers.
What happens after surgery?
“After surgery, patients go home to resume most activities within hours, and their vision noticeably improves within days. Most people are so pleased with seeing things brighter and clearer, that they can’t wait to have their other eye done,” notes Paskowitz.
Six reasons to consider having cataract surgery
1. Vision improvement can enhance quality of life (ability to read, write, watch TV, perform chores and hobbies, etc.) and reduce psychological distress (worry and frustration). “Removing cloudy cataracts can also increase the amount of light and color which enters the eye, thus positively impacting cortisol, melatonin, and mood levels,” states Brett Rhode, MD.
2. “In one study, people who had their cataracts removed and replaced with implants had half the car accident risk of those who didn’t have surgery,” cites Daniel Ferguson, MD.
3. You’ll decrease your risk of falling and hip fractures,” says Daniel Paskowitz, MD, PhD. Of the 1,000+ hip fractures that occur each day, many are due to visual impairment from cataracts.
CATARACT>> page 55
What is Gut-Brain Health?
What is the real power of a Healthy Gut? As an integrative medicine physician, I stay current with scientific research relevant to patient health in my clinical practice. Over the past two decades, I began seeing an increasing incidence of hormonal and immune dysregulations in my patients. Also, autoimmune diseases, depression, anxiety, and obesity began showing up in unprecedented numbers.
A few years ago, I became aware of the ongoing research on the human gut microbiome. Much of the published research explained what I was seeing in my clinical practice as linked to a disrupted gut biome. As I began applying the recommended protocols to healing the microbiome of my patients, I was amazed at the clinical improvements I witnessed in a relatively short time, both in symptoms and blood levels associated with inflammation, autoimmune disease, joint pain, chronic skin conditions, depression, anxiety, bowel disorders, chronic fatigue, fibromyalgia, and even viral infections – including a significant decrease in the incidence of the flu during flu season.
Understanding the gut microbiome is a very important and interesting subject. I emphasize that my patients learn about it, in addition to support through diet, lifestyle, and correct probiotics. Over the past two decades, the body of research showing a causal relationship between a healthy gut microbiome (1) and disease expres-
sion and reversal is vast. The information is so critical I feel it important to describe it in detail in this article, so people can make conscious lifestyle choices that will have a profound impact on healing and preventing many of the chronic diseases so prevalent in our country today.
The gut harbors around 100 trillion resident microbes called the microbiota and their corresponding genome, which contains 150 fold more genes (2) than our bodies (3). This microbiota (that form the microbiome) regulates the permeability of the intestinal wall, affecting the absorption of nutrients and calories absorbed into the bloodstream. (When the permeability of the wall increases, allowing large proteins to be absorbed through the intestinal wall into the blood, the gut is considered to be leaky, hence the term ‘leaky gut’). In addition, the microbiome also produces a large majority of neurotransmitters that are an integral part of our nervous system and regulate our cardiovascular and muscular systems. As an example, 90% of our body’s serotonin (4) is produced by a healthy microbiome (5). If a healthy microbiome is not present, serotonin levels drop and our mood and a host of functions regulated by serotonin are impacted.
It has been shown that gut microbial disruptions in infancy (6) affect the maturation (7) of the immune (8) response, as well as brain health. Even very low doses of antibiotics (like those present in our food), can alter the gut microbiome, leading to obesity (9), behavioral changes, and gene expression as well as alterations in liver metabolism of cholesterol (9). Depression and anxiety have been shown to be strongly correlated with changes in gut microbiota as well as a more heightened stress response (10). In mouse studies, these changes were shown to be reversible with the administration of probiotics or fecal transplant with normal mouse microbiota. Common factors that alter gut microbiota are medications, food colorings, GMO and processed foods, artificial sweeteners, antibiotics, hormonal changes, and life stressors. Around twenty-five years ago, when GMO foods were introduced into our food supply, Americans began gaining weight and malabsorbing nutrients. The incidence of depression, anxiety, chronic inflammatory, and autoimmune diseases, as well as obesity and cardiovascular diseases significantly increased. In addition, the incidence of ADD, ADHD, learning disabilities, autism, childhood depression, and anxiety began to increase in prevalence around that time. GMO foods (11) alter the gut microbiota, reducing nutrient absorption and increasing caloric absorption. There is growing recognition with validation from mouse studies that gut microbiota regulates metabolic function and energy balance (12).
As C-section deliveries increased, the first microbiome inoculation from the mother’s vaginal flora was replaced with the mother’s skin flora – the incorrect microbiota. This microbiota altered the nervous system imprint of the infant. A healthy nervous system is imprinted at birth by healthy vaginal, not skin microbiota. Babies delivered
by C-section have been shown to have a higher incidence of autism (13), behavioral issues like ADD and ADHD (14), as well as dyslexia (15), obesity (16), respiratory distress (17), allergies, asthma (18), and Type 1 diabetes (19). In the near future, the standard of care protocols based on scientific evidence may require obstetricians to place gauze in the mother’s birth canal to rub on the infant’s face, delivered by Csections, to inoculate vaginal microbiota to prevent chronic inflammatory, nervous system, and mental health diseases.
The steady increase in autoimmune diseases (20) has also been attributed to an imbalance in the gut microbiome causing leaky gut. As mentioned above, leaky gut is a condition most of us have heard of, which is essentially an increase in permeability of the intestinal wall due to an alteration in gut flora. This causes proteins and large molecules to filter into the bloodstream through the hyperpermeable intestinal wall, causing a reactive immune response due to the presence of these proteins in the bloodstream. Unless the leaky gut is healed, the immune system becomes upregulated and eventually loses its discernment of ‘foreign’ versus ‘self’ and begins attacking ‘self’ proteins leading to autoimmune diseases. The reaction caused by the immune system leads to acute inflammation and eventually a chronic inflammatory state which is a precursor for most cancers and cardiovascular disease.
istock.com/Halfpoint
istock.com/BongkarnThanyakij
This research is incredibly exciting as the gut microbiome can be restored with the correct ratio and numbers of microorganisms administered with probiotics, prebiotics, fermented foods, and soluble plant fiber – together with an organic, plant-based diet, and elimination of the factors that are known to pathologically alter a healthy gut microbiome.
In my medical practice, I have witnessed the resolution of anxiety, depression, acid reflux, irritable bowel symptoms, a myriad of gastrointestinal diseases, psoriatic rashes, and even the reversal of ANA (connective tissue disease) titers, and C-reactive protein levels with the introduction of a broad spectrum probiotic together with dietary changes. Hormonal balancing is also greatly influenced by restoring the gut microbiome. In contrast, I have seen patients present with severe anxiety and depression after receiving antibiotics without the administration of probiotics at urgent care centers and emergency rooms; as well as after colonoscopy preps, chemotherapy, intensive care unit admissions, and medical and surgical procedures. Once their microbiome is restored, their symptoms resolve.
The startling effects of microbiome restoration show great promise for the actual healing of so many chronic and inflammatory diseases, including autoimmune, respiratory, gastrointestinal, and neurological diseases including mental health, and behavioral disorders. Its importance cannot be ignored.
Conventional medicine has not yet caught up with the research in this field. It hasn’t accepted the clinically demonstrated benefits of microbiome restoration (surprisingly, even in the field of gastroenterology, pediatrics, psychiatry, and obstetrics). In our world today, with access to scientific and clinical information, I urge all of you to explore this topic thoroughly and inform your physicians of the clinical benefits of microbiome restoration so we can restore our health, minimize our risk of inflammation, and prevent and reverse the myriad of our most common diseases caused by an altered and imbalanced gut microbiome. This together with an organic, plant-based diet and exercise can do more for restoring our health, improving our quality of life, and halting our ever-increasing cost of health care.
Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com
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Pain Management Specialists Help Reduce Back And Leg Pain, And Improve Function
By Louis Noto, MD
Persistent back and lower limb pain afflicts a large segment of the population. In a 2019 national health survey overseen by the U.S. Centers for Disease Control, 39% of adults reported back pain and 36% reported lower limb pain. For adults 65 and older, pain in these areas can be common.
Back and leg pain affects comfort and movement and can lead to musculoskeletal impairment, diminished quality of life and higher health care costs. When pain persists and limits activities, it’s time to talk to a provider.
There are several reasons you may be experiencing pain in the spine or legs. Many patients who seek medical care for these issues are found to have arthritis or degenerative discs.
It’s important to be evaluated for back or leg pain as early as possible. Your provider will want to determine how the condition may be affecting your strength, function, physical sensations and possibly bladder or bowel control. Imaging or other tests may be recommended for some patients after a consultation, medical history review and physical examination.
Osteoarthritis causes joint pain, stiffness and inflammation. It is typically the result of overuse but can also be caused by injury, illness or genetics. There is no cure for osteoarthritis, but its symptoms can be reduced.
Physical therapy is often recommended for arthritis, as it helps you learn ways to move more efficiently to alleviate pain, engage in the activities you enjoy, and limit additional damage to joints and muscles.
Your provider can also discuss medications for arthritis and safe use of antiinflammatory pain relievers.
Deteriorating discs in the spine can be the source of pain and weakness ranging from irritating to intolerable. Disc breakdown is usually the result of age and wear but can also stem from an injury and genetic factors. It is not uncommon for disc pain to radiate down the leg.
As with arthritis, a pain management specialist can assess and help you address issues related to degenerative discs. The specialist will talk with you about your symptoms, activities, treatment goals and medical history. A physical examination will be provided and tests can be ordered if they are needed.
, 2025
Pain management specialists have a number of tools to help treat back and leg pain. Oral medications and physical therapy are typically recommended as the first line of defense. Steroid injections may be advised based on imaging tests. Radiofrequency ablation may also be used to block the brain’s awareness of arthritis pain in the spine, and is typically effective for a year after one treatment. Additional treatment options can be discussed with your provider and an individualized care plan will be developed with you. Overall, the goal is to reduce pain, inflammation and impairment, and maintain and improve function without long-term medication use.
Contact your primary care provider or a pain management specialist to ask about pain, weakness and discomfort in your back and legs. Check with your insurance plan to determine the coverage available for consultation, diagnosis and treatment.
Louis Noto, MD, is board-certified in anesthesiology and pain management and is a member of the ProHealth Neuroscience Care team. He provides pain management services at ProHealth Waukesha Memorial Hospital and at the ProHealth Medical Group clinics in Oconomowoc and Mukwonago. To schedule a back or neck pain consultation, call 262-928-8532 or visit ProHealthCare. org/BackPainConsult. For other pain-related issues, call the pain management team at 262-928-2200.
Understanding Different Types of Massage
Authored by: Total Health Team
Massage is an excellent way to support your health and well-being. If you’ve ever considered getting a massage, but weren’t sure what type to ask for or were overwhelmed by the choices, the therapists at Total Health are here to help.
First, don’t be worried about asking for the right type of massage. Our therapists start by asking you about your needs, if you are feeling any pain, and about other health conditions that could affect you during a massage. From that assessment, we will tailor the session, often combining different techniques, to give you the greatest possible benefits.
The types of massage offered at Total Health are:
Swedish or relaxation style. This is a full body massage that provides a feeling of rest or relaxation. It typically uses long strokes and does not target the deeper layers of muscle. Swedish massage is ideal for individuals that do not have any specific body issues to address.
Therapeutic massage. Ideal for people with pain issues in a particular part of the body, therapeutic massage typically focuses on the problem area and nearby areas of the body that are impacted by the injury. In a therapeutic massage, the therapist will take the time to work into deeper layers of muscle tissue, for example the shoulder, and then explore how to correct muscle issues in the surrounding areas such as the back or neck.
Chair massage. Chair massage can be done either at Total Health or on-site in another location using a specially designed massage chair. This type of massage is much quicker, typically only 10 to 20 minutes. There is no need to undress. In addition to being a good option for people with less time, chair massage is ideal for individuals who can’t lay down for a massage or people with trapezoid, back, or arm issues.
Lymphatic massage. This technique uses very light touch and rhythmic stroking to reroute stagnant lymphatic fluid. It is good for rejuvenation and detoxification of the body. Lymphatic massage helps reduce swelling, the effects of chronic inflammatory disease, bronchitis, rheumatoid arthritis, multiple sclerosis, even colds and allergies. Because there are lymph nodes throughout the body, your therapist will assess where to start the massage based upon your needs and work around your body using a very gentle touch that almost doesn’t feel like a “real” massage. This massage is done while the fully clothed.
Craniosacral therapy. Ideal for individuals suffering from headaches, TMJ, or neck pain, craniosacral therapy optimizes the movement of fluid around the skull. It is especially beneficial for those who sit at a desk all day.
Of course, your session will be customized to meet your needs. We want to ensure you receive the greatest benefits possible from your massage and will assess your needs, combine techniques, and even provide tips for at-home care. We want you to feel your best!
Give us a call 262-251-2929 to schedule a FREE 10-minute phone consult with a natural health practitioner to see how we can help!
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EMOTIONAL HEALING IS ESSENTIAL TO LIVING A HEALTHY LIFE
Why Emotional Healing Matters in Moving Forward
Emotional healing is less visible than recovery from a scrape on your elbow or a broken bone, but it is just as important. When you heal from your emotional injuries, it helps you move forward in positive, healthy ways. Processing feelings can allow you to express your emotions more clearly, improve your relationships, move on from negative experiences, and generally feel more free and happy. So how can you improve your emotional health? Let us share a few ways.
Emotional Healing Supports Holistic Health
Emotional healing is a critical part of your overall health. If you look at your body and its systems holistically, you’ll realize there are emotional, mental, and spiritual aspects to health as well as physical. Being emotionally healthy doesn’t mean you’re always happy. What it does mean is that you’re aware of your emotions — positive or negative — and able to deal with them. You might feel angry, stressed out, or sad, but you know how to manage your emotions and recognize when you might need a little help sorting them out.
If you’re healthy emotionally, you’ll likely have better control over your feelings, thoughts, and actions, which can help you in your career and relationships. Practicing emotional healing and taking care of your emotional health is a great way to ensure you can bounce back when things go wrong.
What Happens When You Don’t Heal Emotionally?
Emotional healing matters because unprocessed emotions can affect every area of your life. Emotions such as grief, anger, or fear can become trapped in the body if they are suppressed, instead of processed. They can then manifest as a wide variety of physical symptoms! If you’re feeling tension, discomfort, or dis-ease of any kind, there’s a possibility that it is related to trapped negative emotions.
Your emotional state also impacts your mental health and can affect your thoughts and behavior. When you hold on to old wounds, your reactions may come from past pain – rather than your present state of mind! This can also have a negative effect on your nervous system, putting you in a state of fight or flight.
Emotional healing is essential to living a healthy life, both physically and mentally. It can help your spirit feel lighter, allow you to become more present, and be in alignment with your true self.
11 Ways to Take Care of Your Emotional Health
Taking care of your emotional health helps prevent emotional wounds, just like maintaining physical fitness prevents injuries. You can learn emotional healing techniques just like you learn any other skill — by practicing. Here are a few ideas that could help you improve your emotional healing abilities.
1. Be Aware of Your Emotions
Notice the things in your life that create negative feelings and emotions. When you notice something produces negative emotions consistently in your life, that’s a sign that you should likely make a change to your behavior. Similarly, notice the things and people that bring you joy, peace, and other positive emotions. Positive emotional reactions can be a signal to pursue more of that activity.
2. Be Mindful
There is research indicating that being mindful may help you be less emotionally reactive and get more satisfaction out of your relationships. Mindfulness may be as simple as putting down your phone when you’re around family and friends, taking a break from social media, or focusing mentally on the task at hand instead of thinking about past or upcoming events and worries. Mindful-
Wellness Edition
July 0
Ways You Can Keep Your Mind, Spirit, And Body Youthful
It seems like everyone is obsessed with looking young these days. And hey, who can blame them? We all want to look young for our age. But the truth is, there’s only one thing better than looking young: feeling young and living young longer.
Consider this: 61% of men describe their current energy level as lower than their energy level 5 years ago, and 65% of men say that they experience brain fog and think their mind is not as sharp as it used to be.
Once thought to be hard-wired after early childhood, the brain actually has a remarkable ability to change and heal itself. Known as neuroplasticity, this remodeling due to our environment, behavior, and feelings happen throughout our lives. Given the flexibility of your brain, how will you rewire it to help you live younger longer?
Dr. Myles Spar, Chief Medical Officer of Vault Health, is an expert when it comes to men’s physical, emotional, and sexual health. He has shared 13 ways you can keep your mind, spirit, and body youthful regardless of your age. Here are his 13 tips to live younger longer:
1.Meditate
When it comes to keeping you young, meditation has been shown to actually change the brain. Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, conducted studies involving brain scans of meditators. She found that people who had been meditating for a long time had increased grey matter in the auditory and sensory cortex, which she attributes to the mindful attention paid to breathing, sounds, and other stimuli during meditation. She also discovered more grey matter in the frontal cortex, the part of the brain associated with memory and decision making. According to Lazar, meditators in their fifties had the same amount of gray matter in one part of the prefrontal cortex as people in their twenties in spite of the fact that the cortex is known to shrink as we age. Why not incorporate this brain-boosting practice into your life?
2.Play
Have you seen ads for brain-training games and wondered if they were legit? According to recent research, the answer is yes. A new study found cognitive training increased the energy efficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed a significant increase in the association between reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. The study’s authors hope their findings pave the way for further research that attempts to harness the potential of the aging brain.
3.Get Busy
According to Dr. Oz, having loving sex a couple of times a week increases testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spending time with friends and family keeps you from isolating yourself as you get older. Volunteering, too, can be a nice way to ward off loneliness while helping your community. The website volunteermatch.org can help you figure out where your skills can best be put to use.
4.Stretch it Out
Flexibility decreases as we age, but the National Academy of Sports Medicine
istock.com/Lco - Julia Amaral
says following a systematic and progressive flexibility program can help keep you limber. Even a few minutes of light stretching every morning can make a difference. The National Institute on Aging provides some good information and exercises here.
5.Socialize
It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life? Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live. Longer telomeres are associated with slower aging, fewer age-related diseases, and generally greater life spans. In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner with a buddy you haven’t seen in a while or take your spouse out for a night on the town. You could also consider volunteering in your community, which gives you a chance to help others while you interact with them.
6.Exercise
Not only does exercise benefit your body and mind, research shows it could also keep your muscles young by stopping or even reversing the decline in their cellular health that comes with aging.
7.Eat Clean
A balanced diet high in whole foods provides your body with the nutrients it needs to stay in top form. Avoid refined sugar, which causes inflammation linked to diseases like diabetes and Alzheimer’s. Unsure what to eat? Check out lives trong.com’s list of anti-aging foods here.
on an average night. It’s common for sleep patterns to shift as we age. Taking steps like cutting caffeine intake and putting your devices down well before bed can help you get the rest you need. And while it might be tempting to exercise in an attempt to wear yourself out, don’t work out too close to bedtime or you’ll have a hard time winding down.
If left unchecked, chronic stress can lead to depression, heart disease, and other serious conditions, potentially shaving years off your life. Try a relaxation technique like yoga or meditation, both scientifically proven to lower stress levels. Or consider tai chi, a practice that may improve balance and stability in older people while reducing anxiety.
10.Consider Supplements
Even if you eat well you’re probably lacking nutrients important for healthy aging. And many supplements have been shown to protect the body from disease—fish oil, for example, is associated with prevention of heart disease and stroke.
11.Have a Drink
Moderate alcohol consumption has been shown to bump up HDL (“good”) cholesterol, and red wine in particular may have additional heart-healthy powers. As far as nonalcoholic beverages go, both green tea and coffee contain antioxidants that may help you fight off age-related illnesses. A 2013 study found green tea drinkers who consumed four cups a day had an almost 20% lower stroke risk compared to people who rarely drank green tea, probably due to compounds called catechins that help regulate blood pressure and improve blood flow.
12.Use Your Head
According to research in the burgeoning field of epigenetics, your brain never loses its capacity to change and heal itself. Known as neuroplasticity, this malleability needs to be maintained so you can stay sharp into your golden years. According to alzheimers.net, games that challenge your memory and mental agility may help strengthen the neural connections in your brain. Instead of spending your lunch break scrolling through Facebook, why not spend a few minutes doing some brain training?
13.Care for Your Skin
Science shows the condition of your skin has a big impact on how old people think you are. To keep wrinkles and sunspots at bay, wear sunscreen, use a basic moisturizer, and drink plenty of water. If you still smoke, quit! Among other negative effects, it makes you look A LOT older. For more anti-aging ideas, check out these 5 steps to looking 10 years younger.
“You’re only as old as you feel.” While something of a cliché, this expression’s general idea—that you have control over the ways your body is affected by the aging process—is absolutely true. By making healthy lifestyle choices, you can keep yourself feeling strong and vital well into old age.
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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.
EDUCATE<<page 15
Nurse navigators have multiple touchpoints with a patient during their cancer journey. They assist with referrals to oncology dietitians, behavioral health therapists, genetic counselors, clinical research professionals, rehabilitation therapists and social workers. They also help coordinate and support tumor board conferences, help develop care plans and post-treatment survivorship plans, and lead free support group meetings.
A patient’s responses to experiencing cancer can shift and evolve, so navigators help provide psychosocial support from diagnosis through treatment, follow-up and survivorship care.
Research shows that patients who have support from a nurse navigator throughout their cancer journey feel more involved in their care, more informed and better prepared for the future.
Use ProHealth Care’s provider directory to learn more about our health care team, read patient reviews, schedule appointments and watch introductory videos. You can also schedule an appointment by specialty or location, or call 262928-2745 to talk with one of our referral specialists.
ness is an essential part of emotional healing.
3. Communicate Your Feelings
Let people close to you know how you’re feeling. Healthy expressions of your feelings can benefit your emotional health. It also allows your friends and family to support you when you need it. Be mindful of how you do it, but letting your feelings out in appropriate ways — like an honest but tactful conversation — can go a long way toward emotional healing. You might also consider finding a professional to listen to you, especially if you feel like you need someone to help you move through past experiences and provide you with coping mechanisms.
4. Manage Stress
Stress is detrimental to your emotional health, but there are many healthy ways to reduce your stress levels. People will find that different methods work best for them, but some activities that are proven to help cope with stress are relaxation methods such as deep breathing, meditation, and exercise. Try out a few of these strategies, and see how you feel!
5. Make Time For Things You Enjoy
Another powerful way to support your emotional health is by doing things you love to do. These activities can be anything that brings you happiness and relieves stress. Some examples of these types of activities are painting, traveling, taking a bath, reading a book, and so much more. It’s about making time to take care of yourself.
Woman sleeping peacefully
6. Get Enough Sleep
In your own experience, you might have noticed that when you’re tired, you tend to be cranky. You might react more quickly and severely to others, or feel a little down when you’re not getting enough sleep. If you’ve ever noticed this, science can back you up. A 2018 study found that sleep deprivation may make people more prone to negative, repetitive thinking. You might also be more prone to stress and anxiousness when you’re sleepy.
7. Care For Your Physical Health
Your mind and body are deeply connected. If you haven’t been caring for your physical health, it’s very likely that it will impact your emotional health. Consistent exercise, healthy nutrition, and getting enough sleep can all help regulate your emotional health. Try taking a daily walk, practicing gentle movement such as yoga, and eating more whole foods!
8. Focus On The Positive
Work on shifting to an optimistic state of mind, by focusing on all the things you have to be grateful for. Notice the good things in your life and spend time cultivating those. Negative emotions and experiences are bound to occur. However, if you give them fewer thoughts and less energy than the positive things, you’ll start to notice your outlook shifting.
9. Live a Balanced Life
Finding a balance between work and play is important for emotional healing. You probably love the feeling of contributing to your work and career, but you also need to play and let off steam. Don’t let your job or any other pursuit take over your life. Try to balance everything out with yin and yang.
10. Stay Socially Connected
Isolating yourself could make emotional healing more difficult. Everyone needs alone time, but when you’re consistently isolated, it could make you more prone to feeling depressed or stressed. Be sure you stay emotionally connected to people in meaningful ways (beyond scrolling through social media). Say hi to strangers, schedule lunch with a friend, shoot the breeze with coworkers, and of course — call your mom. Even at times when it’s not possible to be together in person, use technology and good old-fashioned phone calls to connect with people and have real conversations.
11. Energy Healing For Emotional Balance
Sometimes, past experiences can become lodged in the body as energy and can create imbalances that impact your emotional health. This can make it much more challenging to process and release emotions that are holding you back from living your happiest, healthiest life. Energy healing with methods, such as The Emotion Code®, Body Code™, and Belief Code® can allow you to painlessly and easily release the energies that are blocking you from your best life.
The Emotion Code can help you with emotional healing by resolving negative energies from the past that could be trapped inside you. Trapped emotions are literal, physical energies that may become lodged in any part of the body, and they could lead to emotional and physical distress. In a few simple steps, you could regularly clear out those energies and work toward emotional healing.
Emotional healing is a vital part of an abundant, healthy, happy life. Try to take an active role in preserving and improving your emotional health so you can enjoy the best this life has to offer.
Want help releasing the energetic blockages that could be holding you back from optimum emotional health? Reach out to a certified practitioner today!
Seniors in Communities Live Longer
Many older adults strive to remain in their homes as long as possible. Others, however, choose to move into a senior living community sooner rather than later.
Independent retirement communities offer many advantages and opportunities to people living in their retirement years. The quality of life of seniors who live in retirement communities is higher, and studies indicate that seniors have a healthier, happier and longer life while living in them. This is due in part to residents taking full advantage of a community’s many amenities and services.
Keep reading to learn about how seniors live longer, healthier lives in community settings.
Increasing the Strength, Length and Health of Your Life
In communities, elderly residents can live a carefree, maintenance-free lifestyle. They benefit mentally from socializing, while their physical health can be maintained with exercise and wellness programs. A full continuum of health care services and specialized eldercare may also be offered in independent retirement communities. At Charter Senior Living communities, these include Independent Living, Assisted Living and Memory Care services.
The pace of daily life can be difficult for seniors living in their own homes because of hazards such as stairs. Older adults generally find it easy to navigate senior communities. If the senior’s adult child works, the senior might not be discovered if they fall sick or become ill when living alone. Safety measures are available at independent retirement communities. This service is often available to residents who wish to participate.
Our social circle may begin to shrink as we age. Those who become isolated may feel lonely. A senior living community with independent living options allows residents to interact and socialize with friends at any time. Retirement communities offer a wide variety of opportunities for socializing! Retirement communities bring an additional social aspect to a person’s holistic wellness and success as they age.
A Comprehensive Approach to Community Living
In senior living communities, physically active seniors can participate in comprehensive, holistic wellness programs. Exercising at any age is proven to promote well-being and overall health. In addition to wellness programs, communities offer advanced, specialized health care to seniors in many different chapters of life.
If residents remain in their homes, they have very few choices as opposed to those available to them when living in a retirement community.
Their community residence is the perfect place to relax, visit with friends or family, and enjoy what their community provides. Our communities strive to provide our residents with healthy meals and wellness programs in an effort to ensure their optimal health. Having friends who share similar experiences is also helpful. Our residents’ health and wellness are boosted as a result of these features, which also contribute to a greater sense of well-being and peace in their daily lives.
Preparing to Move
Start Early - Give yourself plenty of time to prepare for your move. 6 months to 1 year before your move is the best time to start the process. If you don’t have that much time, don’t be discouraged, it’s never too late to begin.
Create a Timeline - A timeline will help you plan and prepare for your move regardless of when and how far away you are moving. Start with your move date and work backward to set a schedule for getting everything done in time. Also, create a detailed checklist of things to complete including canceling and transferring utilities & services and making all the necessary address changes.
Downsizing - If you are moving into a smaller space, it is essential to downsize your belongings. A floor plan can help determine which furniture pieces will fit in your new home. Additionally, sorting through your kitchen, bathroom, and closets can greatly impact your move’s success. As you are editing your things, consider your new space as well as your current & future lifestyle. Focus on what you use, need, love, AND most importantly, what will fit in your new home. Considering the storage and cabinet space in your new kitchen and bathrooms can be especially helpful as you sort through your things. You can even measure how many feet of hanging clothing your new closets will accommodate.
Packing - To ensure your items are safely moved to your new home, it’s important to use appropriate size boxes for your belongings. Books, glassware, canned goods, and other small, heavy items should be packed into a 1.5 cubic foot box. Small appliances and larger items can be packed into a medium 3.0 box. Large 5.0 cubic foot boxes are great for bedding, linens, pillows, and towels. Avoid using trash bags, open-top boxes, and newspapers for packing. As you pack, consider where items will go in your new home. Boxes should be labeled with the room in which they will be unpacked and a few details of the contents. You will want to be able to quickly identify which boxes contain your coffee pot or other essential items to be able to open right away and save the
decor for unpacking later.
Moving Day - A well-thought-out plan and thorough preparation can contribute to a smooth move day. Identify a box or suitcase of essentials for your first night in your new home. This should include items you would typically pack as if you were staying in a hotel. You’ll also want quick access to a set of clean sheets for your bed. If you’ve hired a reputable moving company to do the heavy lifting, still be available for questions as they arise. Share your floor plan with the movers or plan to direct them on furniture placement in your new space. Remember to take breaks throughout the day and take care of your needs.
Unpacking & Set up - The kitchen is often one of the most used rooms of a home and should therefore be one of the first rooms to unpack and set up. You will inevitably find items you don’t need or want as you unpack boxes. Be prepared to donate, recycle, or discard these things, as appropriate. Give yourself plenty of time to unpack and settle into your new home.
Tip - Consider hiring professionals to help with packing, moving, and unpacking. Research suggestions from friends and family to help you find the best fit for your needs. The community where you are moving might also have referral options for you to consider.
Get matching boxes. I completely understand how tempting it is to try to save all your Amazon boxes or procure some boxes from a local grocery store. But hear me out—it’s worth it to get boxes that are all exactly the same size. The boxes we used were primarily medium boxes with handles and bankers boxes (which require no packing tape). I highly suggest bankers boxes for books and heavy, small items.
Stay Engaged in an Active Healthy Lifestyle
By Comfort Keepers
It’s been proven time and again that exercise is good for older adult’s physical and mental health. Regular exercise, even in small amounts, can improve mood, relieve stress and improve health. According to the CDC, four of the five most expensive health conditions older adults face can be prevented or managed with physical activity. But, only about 35% of adults over the age of 65 are physically active.
Anyone starting a new exercise plan should consult with their physician. And, it is helpful for family and members of the care team to assist and support physical activity in any way they can.
For those that are physically able to begin an exercise program, regular movement can help them live a more vibrant and healthy life. Some of the health benefits include:
•Improved mental health, mood and outlook
•Prevention, or improvement of, diseases such as diabetes, obesity, heart disease, and osteoporosis
•Reduced pain from arthritis and minimizing its severity
•Decreased risk of falls
Each individual has different needs when it comes to exercise and varying health conditions that may need to be taken into consideration before beginning an exercise regimen. A health professional to determine the best approach to physical activity with senior care.
There are a variety of ways to incorporate aerobic activity, strength building exercises, stretching and balance – all without leaving the comfort of home!
Aerobic exercise – Walking in place, dancing or aerobic routines can help get the heart rate up. These activities improve cardiovascular health and help older adults maintain a healthy weight.
Strength building exercises – there are many easy strength building exercises that can help seniors build the muscles they need to do everyday activities and prevent muscle loss. And, exercises can be done with household items or using body weight, so no expensive equipment is required.
In one study, 100 nursing-home residents performed resistance exercises three times a week for 10 weeks. At the end the exercise group could lift significantly more weight, climb more stairs, and walk faster and farther than their sedentary counterparts.
Stretching – Stretching before and after exercise can help prevent soreness after exercise. And, the additional benefit is improved flexibility, which is good for older adult’s physical health. For those looking to improve their flexibility even more, there are exercise routines available online that include yoga or stretching routines specifically for seniors.
Balance exercises – Balance exercises help seniors prevent falls and improve mobility. Yoga, tai chi, and other low-impact activities can all help improve balance and overall physical health.
Those that need a little assistance getting started should not hesitate to reach out to their doctor, family or caregiver. It is never too late to adopt an active lifestyle!
When looking for a healthy remedy to help stay engaged, active and healthy, a small herb garden can be just what the doctor ordered in more ways than one! For more information contact Comfort Keepers at 414-858-9400 or visit www. comforkeepers.com/offices?Wisconsin/Milwaukee.
A Community for Wellness
For 100 years, VMP has strived to create an environment where older adults thrive and remain engaged and healthy. We have come a long way since our inception in 1925 as the non-profit Elmore Methodist Home for the Aged located at 11th and Kilbourn. While we keep an eye on the past and honor our Christian roots, we move forward with a clear vision to continually improve and grow our community. Before our current buildings were constructed, Methodist Manor’s first Executive Director Reverend George Palmer declared that our campus should be “a self-contained community with all the necessary facilities for communal living. It is intended to meet the spiritual, physical, and social needs of its residents.” Since the beginning, we have accomplished this lofty ideal by expanding options to accommodate the ever-evolving needs of older adults.
VMP Healthcare & Community Living is set on over twenty park-like acres in the blossoming city of West Allis where business is booming, and residents benefit from a supportive community. We have been proud to call West Allis
home since 1960. VMP offers a full continuum of care including independent living, assisted living, memory care, short-term rehabilitation, skilled nursing, and ventilator care. At any given time, we serve more than 400 seniors.
With 262 spacious and comfortable independent apartments and a host of amenities, VMP truly checks all the boxes. Enjoy a book next to the fireplace in the Hearth Room, a game of poker in Lucy’s Lounge, pedal away on one of our recumbent bikes in the Fitness Center, or practice your woodworking skills in our fully equipped shop. A convenience store, chapel, café, upscale resale shop, and an on-site hair salon make every day just a little bit easier and carefree.
The word “boring” is not a part of our vocabulary. If you are looking for more to do, then join our Senior Community Club (SCC), which has 700+ members and has been providing recreational activities for 47 years. Each quarter, our SCC publishes a twelve-page newsletter listing excursions (theater, concerts, and trips – going to Iceland this spring), special events (music, luncheons, and craft classes), and exercise programs (yoga, balance, dance, and more), weekly games (poker, bridge, sheepshead, and mah-jongg), and educational programs. And this is just the tip of the iceberg! To join and receive the newsletter for a nominal fee, please call 414-607-4186.
From our humble beginnings and with the benefit of time, VMP has emerged as a healthcare leader. Our spectrum of services, longevity, non-profit status, and faith-based mission make our community unique. We believe it is our mission and privilege to serve the community and support local causes.
Successful Aging
VMP is a caring community committed to enriching people’s lives. We offer a full continuum of care, so you can be confident that you are receiving the right amount of care when you need it.
Whether you want to explore independent or assisted living, rehabilitation opportunities, or memory care, we invite you to see what we have to offer. We want you to get the most out of your wellness journey. Wherever you call home within VMP, you can enjoy a variety of amenities and services while being a part of a safe and secure environment.
Please visit our website to learn more, take a virtual tour, and scroll through our Facebook page at VMPcares.com. Contact us to schedule an in-person tour at 414-607-4322.
Living Community with a Continuum of Care
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!
Age Beautifully with FoodTrients
Published by Grace O
As I’ve been telling my story these past few years about how I developed an anti-aging cookbook based on the food-is-medicine principle called FoodTrients, I’ve expanded my method for creating delicious, comforting recipes designed to keep you young, healthy and beautiful. It’s a lot easier than I imagined, and it’s the focus of The AGE BEAUTIFULLY COOKBOOK: Easy and Exotic Longevity Secrets from Around the World. The recipes are mainly quick and easy to make, and will introduce readers to age-defying foods and flavors from around the world, with a focus on beauty that emanates from the inside. As I have said many times, even the most expensive creams on the market can’t do as much for your health as feeding your body the right nutrients can.
What foods can you eat to help keep you looking younger and promote healthy smooth skin, strong nails, and shiny hair? Fruits, vegetables, melons, peppers, grains, nuts, mushrooms, and fish containing the FoodTrients anthocyanins, carotenoids, omega-3 fatty acids, selenium, and vitamins C and E, as well as copper, silica, and Superoxide Dismutase (SOD). Let’s explore these one at a time and see why they’re so good for our complexion, nails, and hair.
Anthocyanins improve capillary function. Your capillaries bring blood to your skin and are therefore very important for optimum skin health. You can get anthocyanins in your diet by eating red, blue, and purple fruits and vegetables. Berries are an excellent source. Plums, pomegranates, and grapes are, too.
Vegetable sources include eggplant, blue corn, blue potatoes, and tomatoes.
Papaya exotic fruits.
Carotenoids convert to vitamin A inside our bodies. Vitamin A boosts the production of collagen, which strengthens skin and hair. Orange and yellow fruits and veggies are rich sources of carotenoids. I love mangos, papayas, jackfruit, and sweet potatoes. In both of my cookbooks, I developed recipes that help build collagen and keep your skin young.
Kale, spinach, and moringa leaves are also good sources of carotenoids. Omega-3 fatty acids are the best possible way to give skin the fat it needs to stay hydrated and elastic, and therefore wrinkle-free. Oily fish such as salmon and sardines from the ocean contain plenty of this good fat.
Walnuts
Whole grains also provide omega-3s, as do seeds and nuts,-especially flaxseeds and walnuts.
Selenium helps skin stay elastic, allowing it to bounce back from all those facial expressions we use every day. Mushrooms and Brazil nuts are a great source of this mineral.
Vitamin C aids tissue regeneration, which is especially helpful after a facial, dermabrasion, or an acid peel. Citrus fruits, berries, melons, and peppers are all good sources. A spicy salsa with hot peppers and lime juice can be a real skin saver.
Sea buckthorn. Ripe fresh berries in bowl on black concrete background. Top view
Vitamin E strengthens skin and hair, whether taken internally or used topically. Add vitamin E to your diet by snacking on nuts and seeds or even sea buckthorn berries. Whole grains and vegetable oils also contain good amounts
Watercress
Copper forms collagen to promote strong and youthful-looking skin. Buckwheat, beans, nuts, eggs, dark green leafy vegetables, red meat, poultry, and liver all contain copper.
Silica improves the structure of collagen, elastin, and connective tissues in general. Believe it or not, beer is a good source of this mineral. Coffee and water also contain silica. Unrefined whole grains, seeds, cucumbers, onions and alfalfa sprouts do, too.
Green barley grass shot
Superoxide dismutase, also known as SOD, fights free-radical damage in your skin cells. We all need that, no matter how old we are. Melons, such as honeydew and cantaloupe, are great sources of SOD, along with barley grass and wheatgrass. The next time you’re in a juice bar, ask for a glass of melon juice with a wheatgrass shooter. It will do your skin good. You can also eat Brussels sprouts, broccoli, cabbage, corn, and soy.
istock.com/ Jacob Wackerhausen of vitamin E.
Of all the antioxidants we know about, the components of green tea are some of the most potent. So drink up, and fight those wrinkle-producing free radicals.
I hope this guide helps you eat your way to beautiful, younger-looking skin!
In all of my cookbooks, I have included a chart that lists the FoodTrients nutrients, their benefits, which foods are loaded with them, and their properties (anti-inflammatory) Ai, disease preventing F, etc.) along with my 9 symbols. Here are just a few examples:
ALLICIN—AiF
Garlic
Garlic contains the FoodTrient allicin, which is an anti-inflammatory that reduces the risk of heart disease, heart attack, stroke, and cancer. So if you have trouble with rashes, allergies, swelling, or atherosclerosis add garlic to your meals whenever possible.
GINGEROL – AiF
Ginger
The root of the ginger plant has its own very special FoodTrient called gingerol. Gingerol has the power to alleviate nausea (a side effect of many medications) and reduce the risk of cancer. It’s also an anti-inflammatory and an antioxidant. I grate fresh gingerroot and put a teaspoon or two of it into both sweet and savory foods—everything from cakes and cookies to chicken stew and stir-fries.
CHLOROPHYLL – AoF
Parsley and other bright green grassy herbs—such as watercress and wheatgrass—contain lots of chlorophyll, a FoodTrient that protects against certain cancers. Parsley and its companion herbs are also full of antioxidants, which will help you look and feel younger. They’re perfect in salads, soups, and even some fruit-and-veggie smoothies.
CATECHINS – FMBbeautyweight-loss
Green Tea
Green and black teas are full of the FoodTrient catechins, which are superantioxidants that help reduce the risk of heart disease and heart attack. Those at high risk for heart attack should consider drinking a cup of tea at least every day. The catechins in tea also help prevent cavities, promote weight loss, and protect against certain cancers.
CURCUMIN – AiAoF
Turmeric
Turmeric (found in many curry powder mixes) is rife with curcumin—a FoodTrient highly valued in India. Indians have long had a lower incidence of heart disease and Alzheimer’s than Americans and new studies are showing that curcumin may be the major reason why. Curcumin is a strong antioxidant Ao, antibacterial F, and anti-inflammatory Ai that works in the body to reduce swelling of the skin, arteries, brain (as in Alzheimer’s disease), bowel (especially in irritable bowel syndrome and Crohn’s disease), joints (as in arthritis), and nasal passages (as in allergies). It therefore reduces the risk of heart disease and certain cancers. I have tons of recipes using turmeric, it’s one of my top favorite spices. In my first cookbook, The Age GRACEfully Cookbook, look for my recipes for Turkey in Turmeric and my Fresh Turmeric Juice. In my new cookbook, The AGE BEAUTIFULLY Cookbook, I hope you will try my Egg Salad with Turmeric, my Curried Chicken Salad, and my hot dish, Chicken Curry with Moringa
Grace O
GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 30 years in the healthcare industry
istock.com/gorodenkoff
Senior Living Options When You Need More Than Home Care
Home care can be a great choice for older adults in need of some assistance, but there may come a point when their care needs exceed what home care can provide. Here, we explore different senior living options for older adults who need to transition from home care to a different type of care. Photo Credit: iStock.com/andreswd
Home care is an excellent solution for older adults who need a little extra support to live independently at home. However, it is common for home care services to become too expensive to be sustainable, especially as chronic needs or complex medical conditions require additional hours of service from a home care agency. Fortunately, there are senior living options that can ensure your loved one continues to get the support they need.
Senior living communities are all unique, but it can be helpful to learn about how the different types of care might or might not be appropriate for your loved one during their transition from home care to residential care. Here, we explore the different types of senior living options and why someone might choose each one.
Assisted living
Assisted living communities are residential care facilities that provide 24-hour caregiver oversight in addition to amenities and services designed to enhance wellness. Assisted living is an excellent solution for older adults who need some support with a few activities of daily living (ADLs), such as grooming, showering, dressing, eating, ambulation, transferring, or toileting. An all-inclusive lifestyle is also a highlight, often with housekeeping, maintenance, and even transportation services included in the monthly fee.
Assisted living communities typically offer:
Caregivers on-site around the clock.
Personalized support and care based on an individualized service plan.
Nurses on staff to assist with medication management, emergencies, and physician communication.
Events and activities held daily, including in the evenings and on weekends.
Chef-prepared meals served three times daily in a social dining room setting. (Meal services and dining programs differ from state to state and community to community. You’ll want to check with the facility to learn whether and how often they serve meals and snacks.)
Laundry services. (These services often come with an extra fee. Check with each community to learn their policy and laundry services fee schedule.)
On-site visiting physical and occupational therapists.
Shared community spaces that might include a library, living room, nature trails, outdoor patio, gazebo, and more.
Why move to assisted living after home care?
The transition from home care to assisted living is often quite smooth, in part due to the similarities of the services provided. Most adults transition from home care to assisted living due to needing more hours of home care oversight and support. For many families and senior budgets, around-the-clock or live-in home care is simply too expensive to be sustainable. If your loved one is in this situa-
tion, assisted living can offer around-the-clock support and oversight in addition to more amenities and services not available with home care.
You might also find that your senior loved one is lonely and isolated while living at home. Even if they have a friendly home care caregiver stopping by daily, these visits are not a substitute for connections with peers. Social isolation and feelings of loneliness are common among older adults, especially those who live at home alone. Being isolated from peers can lead to serious health complications, including a higher risk for anxiety and depression, heart disease, obesity, and more rapid cognitive decline. Assisted living communities are designed to create opportunities for meaningful peer connections, whether neighbors attend an exercise class together or meet up at the dining room table for a meal.
Memory care
Memory care is a specialized type of senior care created especially for those living with Alzheimer’s disease or another type of dementia. This type of care can be provided in stand-alone memory care communities or in dedicated memory care wings of assisted living communities or nursing homes. The environment itself is designed to enhance comfort while meeting challenges that can come with cognitive decline, and staff are specially trained in best practices for dementia care. The daily routine of the community mimics familiar rhythms, which can decrease the anxiety and restlessness that can come with dementia.
istock.com/ FollowTheFlow
Memory care communities are staffed 24/7 with experienced and specially trained caregivers. In addition, nurses are available to assist with health monitoring, medication management, emergency response, and physician communication. A social worker is also commonly on staff to support residents and their family members.
Other amenities and services often available in memory care communities include:
Chef-prepared meals served three times daily in a social and comfortable family dining room setting. (Check with the facility to learn about their specific meal offerings.)
Prescribed diets and other adaptive dining interventions available for residents who need extra support.
Events and activities that occur daily, including evenings and weekends.
Family night events and educational opportunities.
Assistance and support individualized based on resident abilities and the progression of dementia.
Why move to memory care after home care?
Dementia is a progressive condition, which means it gets worse over time. While a home care provider can give occasional oversight and support with ADLs for someone in the early stages of dementia, it is common for seniors with dementia to eventually need 24-hour oversight for safety and engagement as they move into the middle and late stages of the condition.
Memory care communities provide a safe environment, oversight, and assistance in addition to care and activities specifically designed for those with cognitive decline. These specialized communities also provide a routine, which can decrease the anxiety and restlessness that often accompany the disease. In addition, specially trained staff ensure personalized interventions occur at any time of day or night so that your loved one can feel safe and calm.
Nursing home care
Nursing home care, also referred to as skilled nursing care, is a senior living option that provides support that is more clinical in nature. Nursing homes provide around-the-clock care from both nurses and certified nursing assistants (CNAs) for seniors with more complex care and medical needs or chronic conditions.
Nursing homes are known for their skilled care capabilities, which may include wound care management, IV management, and chronic disease management. They also offer inpatient therapy services for short- and long-term rehabilitation needs.
Other services and amenities in these communities can include:
Chef-prepared meals served three times daily in the dining room, with special attention to preferred and prescribed diets, including mechanical soft diets.
Activities and events scheduled daily, including nights and weekends.
Private or semiprivate rooms.
Nurses on staff 24 hours a day to assist with emergency response, acute medical care, medication management, and physician communication.
Events and educational opportunities, including those that involve family. Why move to a nursing home after home care?
If your loved one has significant personal care needs that require around-theclock or live-in home care, it may become too expensive. If they have a complex
PARENTS >>page 55
How To Maintain Healthy Habits and Live Well
Many people make assumptions about aging, what it is like to grow “old”, and how older age will affect them. But as we are getting older, it is important to understand the positive aspects of aging. Research has shown that you can help preserve your health and mobility as you age by adopting or continuing healthy habits and lifestyle choices. Read on to learn about 10 common misconceptions related to aging and older adults.
1. Depression and loneliness are normal in older adults.
As people age, some may find themselves feeling isolated and alone. This can lead to feelings of depression, anxiety, and sadness. However, these feelings are not a normal part of aging as growing older can have many emotional benefits, such as long-lasting relationships with friends and family and a lifetime of memories to share with loved ones. In fact, studies show that older adults are less likely to experience depression than young adults. So, when should you be concerned? It’s important to remember that older adults with depression may have less obvious symptoms or be less likely to discuss their feelings. Depression is a common and potentially serious mood disorder, but there are treatments that are effective for most people.
2. The older I get, the less sleep I need.
As people age, they may find themselves having a harder time falling and staying asleep. A common misconception is that a person’s sleep needs decline with age. Older adults need the same amount of sleep as all adults — 7 to 9 hours each night. Getting enough sleep keeps you healthy and alert. Adequate sleep can also help reduce your risk of falls, improve your overall mental well-being, and have many other benefits.
3. Older adults can’t learn new things.
Not true! Older adults still have the ability to learn new things, create new memories, and improve their performance in a variety of skills. While aging does often come with changes in thinking, many cognitive changes are positive, such as having more knowledge and insight from a lifetime of experiences. older woman playing the pianoTrying and learning new skills may even improve cognitive abilities. For example, one study found that older adults who learned quilting or digital photography had improved memory. Seeking out new social connections with others and engaging in social activities, such as a dance class or book club, can keep your brain active and may also boost your cognitive health.
4. It is inevitable that older people will get dementia
Dementia is not a normal part of aging. Although the risk of dementia grows as people get older, it is not inevitable, and many people live into their 90s and beyond without the significant declines in thinking and behavior that characterize dementia. Occasionally forgetting an appointment or losing your keys are typical signs of mild forgetfulness, which is very common in normal aging. Nevertheless, you should talk with a doctor if you have serious concerns about your memory and thinking, or notice changes in your behavior and personality. These problems can have a range of different causes, some of which are treatable or reversible. Finding the cause is important for determining best next steps.
5. Older adults should take it easy and avoid exercise so they don’t get injured.
As you age, you may think exercise could do more harm than good, especially if you have a chronic condition. However, studies show that you have a lot more to gain by being active — and a lot to lose by sitting too much. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Almost anyone, at any age and with most health conditions, can participate in some type of physical activity. In fact, physical activity may help manage some chronic conditions. Exercise and physical activity are not only great for your mental and physical health, but can help keep you independent as you age. Tai Chi and similar mind and body movement practices have been shown to improve balance and stability in older adults and this can help maintain independence and prevent future falls.
6. If a family member has Alzheimer’s disease, I will have it, too.
A person’s chance of having Alzheimer’s disease may be higher if he or she has a family history of dementia because there are some genes that we know increase risk. However, having a parent with Alzheimer’s does not necessarily mean that someone will develop the disease. Learn about your family health history and talk with your doctor about your concerns.
Environmental and lifestyle factors, such as exercise, diet, exposure to pollutants, and smoking also may affect a person’s risk for Alzheimer’s. While you cannot control the genes you inherited, you can take steps to stay healthy as you age, such as getting regular exercise, controlling high blood pressure, and not smoking.
7. Now that I am older, I will have to give up driving.
As the U.S. population ages, the number of licensed older adults on the road will continue to increase. The Federal Highway Administration (FHWA) recorded a record-high 221.7 million licensed drivers in the U.S. in 2016, including 41.7 million — or almost one in five — who are 65 years or older. Older woman in her car backing out of a parking spotNatural changes can occur with age that may affect a person’s ability to drive, like having slower response speed, diminished vision or hearing, and reduced strength or mobility. The question of when it is time to limit or stop driving should not be about age, rather, it should be about one’s ability to drive safely. These questions may help you determine if you or a loved one needs to limit or stop driving. Talk with your doctor if you have any concerns about your health and driving.
8. Only women need to worry about osteoporosis
Although osteoporosis is more common in women, this disease still affects many men and could be underdiagnosed. While men may not be as likely to have osteoporosis because they start with more bone density than women, one in five men over the age of 50 will have an osteoporosis-related fracture. By age 65 or 70, men and women lose bone mass at the same rate.Many of the things that put men at risk are the same as those for women, including family history, not enough calcium or vitamin D, and too little exercise. Low levels of testosterone, too much alcohol, taking certain drugs, and smoking are other risk factors.
9. I’m “too old” to quit smoking.
It doesn’t matter how old you are or how long you have been smoking, quitting at any time improves your health. Smokers who quit have fewer illnesses such as colds and the flu, lower rates of bronchitis and pneumonia, and an overall better feeling of well-being.
The benefits of quitting are almost immediate. Within a few hours, the carbon monoxide level in your blood begins to decline and, in a few weeks, your circulation improves, and your lung function increases. Smoking causes an immediate and long term rise in your heart rate and blood pressure, but quitting can lead to a lowering of heart rate and blood pressure over time. Quitting smoking will also lower your risk of cancer, heart attack, stroke, and lung disease. Quitting will also reduce secondhand smoke exposure to other family members or caregivers in the home. It is never too late to reap the benefits of quitting smoking and setting a healthy example for your children and grandchildren.
10. My blood pressure has lowered or returned to normal, so I can stop taking my medication.
High blood pressure is a very common problem for older adults — especially those in their 80s and 90s — and can lead to serious health problems if not treated properly. If you take high blood pressure medicine and your blood pressure goes down, it means the medicine and any lifestyle changes you have made are working. However, it is very important to continue your treatment and activities long-term. If you stop taking your medicine, your blood pressure could rise again, increasing your risk for health problems like stroke and kidney disease. Talk with your doctor about possibilities for safely changing or stopping your medication.
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.
Rehab Should Be a Top Priority After Injury
Many people worry about not being able to move around as well when they get older. They fear they won’t be able to continue their favorite activities, visit their favorite places, or even keep up with everyday tasks.
The ability to move or walk freely and easily — is critical for functioning well and living independently. As we age, we may experience changes to our mobility. There are many reasons for these changes, including changes in gait (how we walk), balance, and physical strength.
Researchers are working on this issue because it’s not only a matter of physical health, but also the social and emotional well-being of older adults. As rehabilitation patient volume across the age spectrum increases and reimbursement rates decrease, clinicians are forced to produce favorable outcomes with limited resources and time. The purpose of this review is to highlight new technologies being utilized to improve standardization and outcomes for patients rehabilitating orthopedic injuries ranging from sports medicine to trauma to joint arthroplasty.
Active rehab can help improve range of motion and increase strength and endurance while reducing pain and inflammation. Rehabilitation following an injury is important to help people return to pre-injury activity levels safely.
Live Music & Music Therapy
Today’s we are part of a generation that revolutionized music. Many are still sound aficionados with decidedly specific tastes. Senior living communities cater to this interest by offering live music, including concerts by local artists. In communities that are home to former musicians, you might even get to attend a concert by a resident.
Music has an undeniable healing power, especially for those who live with dementia. Some assisted living communities bring in trained music therapists to entertain and provide small-group cognitive stimulation. In some communities, seniors with a history of musicianship can even participate to provide entertainment or music therapy activities for their friends and neighbors.
Why rehab should be your top priority after an injury
You get one chance to rehabilitate properly after an injury. Improper rehab, rushed rehab, or no rehab at all can leave you with chronic pain or other serious issues. You can avoid potential problems by following a solid rehab program.
Start by recognizing that rehab is vital to your full recovery. Admit that it will take time and patience to get back to 100%. If you’re an athlete and your injury was enough to bench you completely, expect two days of rehab for every day you were inactive. Aim for slow and steady progress that helps you build back muscle or joint strength without risking a physical relapse.
Finding the right rehab specialist should be your next step. At Genesis Integrative Medicine, our specialists treat each patient as a unique individual. We’ll carefully design a treatment plan to restore your functionality and mobility, and help reduce any pain you feel in a separate rehabilitation hospital or building, or in a nursing facility with a designated rehabilitation program.
Spa Days and Self-Care
Everyone knows that self-care is important. Its value doesn’t end during one’s senior years. Many senior living communities offer special spa days — including haircuts, manicures, and even skin treatments — to foster well-being.
Staying active and social is a key component to health and wellness at all ages. However, it becomes even more crucial in the retirement years, when social networks gradually shrink.
Finding an activity to look forward to, or a hobby to work on, can make making friends easier, boost overall health, and foster feelings of community. Finding the right senior living community makes finding those opportunities even easier.
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A Thriving Social Life Will Do Wonders
An active social life can improve mental, physical, and cognitive health as you age. Learn how socializing boosts well-being and discover tips for staying connected.
Here are four things to know about the benefits of having an active social life and how to improve socialization.
As people get older and circumstances change, their social lives can suffer. From the death of a spouse to family and friends moving on to new endeavors, a person may find him or herself suddenly socially isolated.
Eight percent of American seniors live in social isolation, and the situation can have a big impact on physical and mental health. Here are four things to know about the benefits of having an active social life and how to improve socialization.
Social Isolation Can Lead to Depression
Loneliness can lead to depression in older adults. People who are divorced or whose spouses have died may feel lonely and disconnected from other family members as well. Depression and loneliness can contribute to a lower quality of life. However, socializing with others and building new friendships can improve feelings of well-being and improve mood.
Socializing Can Benefit Physical Health
While socialization can improve mental health, it also has an effect on physical health. People who socialize with others and have a strong support system have been shown to live longer. Elderly people with a strong social network of friends and family may have a stronger immune system. This can help people fight off infections and improve overall health.
Cognitive Health Can Be Improved with Socialization
Social connections may help fight dementia and improve cognitive function. Researchers believe interacting with others can help people avoid dementia and Alzheimer’s disease. People with large social networks of people to rely on and socialize with keep their brains active and focused, which helps cognitive function.
A senior living community is designed to enhance the lives of older adults by offering a range of benefits that go beyond basic care. Here’s how they make life easier, safer, and more fulfilling:
Social Connections
Isolation can be a significant issue for older adults. Senior living communities create opportunities to build meaningful relationships through group activities, clubs, and shared dining experiences.
Convenience
Say goodbye to household chores! Services like housekeeping, transportation, and meal preparation free up time to focus on hobbies and relaxation.
Safety and Security
Communities are equipped with safety features such as emergency call systems, secure entrances, and trained staff available 24/7 to handle emergencies.
Wellness Programs
Many communities prioritize health and wellness with fitness classes, walking groups, on-site healthcare services, and recreational activities tailored to residents’ abilities.
Personalized Care
Whether it’s assistance with daily activities or specialized memory care, senior living communities provide tailored support to meet individual needs.
Peace of Mind
Families can rest easy knowing their loved ones are cared for in a safe, supportive environment where they can thrive.These benefits make a senior living community an enriching and supportive choice for older adults. Reach out to learn how our community can help. For more information visit sunrisemeadowsliving. com.
Five Tips to Improve Brain Health and Memory
As we grow older, we begin to pay more attention to the impact of aging on our overall health. As issues crop up, more doctor visits are scheduled and we become increasingly aware of our growing list of limitations and restrictions.
This concern over health also extends to our mental acuity and issues involving memory. We may become a bit more forgetful and less adept at tackling more complex issues. For some older adults this is just a normal part of aging. For others it may be mild cognitive impairment (MCI) , a developing condition which can lead to dementia.
Or, it may be the actual onset of dementia.
Regardless of whether an individual has a normal, aging brain or has been diagnosed with dementia, paying attention to brain health is key to optimizing cognition and preserving memory for as long as possible. There are things we
can all do, regardless of age or condition, to improve our overall brain health.
The Mayo Clinic, Alzheimer’s Association and other organizations have published tips for improving brain health and memory. Here are some to consider as you strive to make the most of your own brain power, as well as that of your loved one with dementia:
Eat healthy. Much has been written about the impact of diet on brain health and memory. This is especially important for individuals with dementia. Foods that are low in saturated fat, but high in omega-3 fatty acids can boost brain efficiency. Consider adopting the Mediterranean Diet, which has many foods to choose from and is well-balanced and nutritious.
Get exercise. The Department of Health and Human Services recommends that you get a minimum of 150 minutes per week of aerobic exercise. This might include a short workout each day or taking a brisk walk. Movement helps stimulate blood flow to the brain.
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Stimulate your brain. There are many ways to keep your brain active. Chess, checkers, puzzles, games, and reading are a few of them. Reading a book and joining a book club stimulates the brain as well as engagement with others. Or visit a local museum. Observing the exhibits will keep the brain more alert and connected to the environment.
Get a good night’s sleep. Lack of sleep is known to impact memory and overall cognition. Adults require at least seven hours of sleep each night, preferably eight or nine. Make sure your environment is conducive to sleep.
Socialize. The importance of socialization cannot be overestimated. This is especially true for individuals with dementia. Going out to lunch, inviting friends and family in for regular visits are excellent ways to stay connected and engaged. Consistency is key.
It is also important to make sure both you and your loved one are keeping up with visits to the doctor and that you are addressing any medical conditions, such as high blood pressure, cholesterol levels, diabetes and any other chronic issues that can complicate daily health regimens.
Finally, don’t neglect your own health as a caregiver. Caring for a loved one with dementia is challenging and requires a great deal of time and attention. You need to keep your brain and body healthy to meet those challenges.
We encourage you to reach out to any of our Anthem Memory Care communities with your questions and concerns about the health of your loved one and yourself. We will be happy to help and to connect you with resources.
For more information visit www.anthemmemorycare.com or call Franklin Place at 414-377-9536.
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Can Exercise Reverse Frailty in Seniors? Ways to Build Strength
Your mom is generally healthy but has started showing signs of frailty—losing weight, feeling weak, and sometimes struggling with balance. It’s concerning, but the good news is that frailty isn’t inevitable. In fact, new research suggests that exercise and lifestyle changes can help seniors regain strength, reduce fall risk, and maintain independence.
So, what steps can you take to support your aging loved one? Let’s explore how exercise can play a key role in reversing frailty in seniors.
The Role of Exercise in Combating Frailty
Recent research published in Age and Aging, highlights that frailty in seniors can be reduced—and even reversed—with a combination of strength training and proper nutrition. The study followed individuals aged 65 and older and found that those who engaged in regular physical activity saw improvements in mobility, muscle mass, and overall resilience.
“Regular physical activity is important at any age but, as this study shows, it’s critical to healthy aging,” said said Austin Blilie, Chief Operating Officer at Tudor Oaks Home Care’s parent organization, ABHM. “Doing a few simple exercises every day can make it easier for seniors to bathe, dress, get into and out of a chair and move around the house or neighborhood. It can also help reduce the risk of falls.”
Recommended Exercises for Seniors
To improve strength, balance and flexibility experts recommend:
Working out in water to reduce pressure on your joints. It will also help you build strength, improve balance and maintain heart health.
Using groceries instead of weights for bicep curls, shoulder presses and bentover rows (standing or seated). A gallon jug of milk, a bag of apples or a container of laundry detergent work great!
Incorporating resistance bands into exercises that will improve strength and balance such as seated rows, squats, chest press, bicep curls and pull-aparts.
Squeezing a tennis ball for 3-5 seconds to improve the grip strength needed to open jars and lift objects. Do this 10-15 times with each hand.
Using a chair with armrests to build upper body strength. Sit with your feel flat on the floor and slowly push yourself out of the chair using only your arms. Hold for one second and lower yourself back into the chair.
Sitting with your back straight against a chair and raise one leg and stretch it to be as straight as possible and flex your foot – be careful not to lock your knee. Lower and repeat with the other leg.
Stretching your chest by sitting in a chair and extending your arms to your sides. Ease your arms back so that you feel your shoulder blades moving toward one another. When you get a good stretch, pause and hold for 10 seconds.
Empowering Seniors Through Exercise
Staying active is one of the most powerful ways seniors can fight frailty, regain strength, and maintain independence. Even small movements each day can make a significant impact on their overall well-being.
“Our professional caregivers encourage our clients to be as active as possible, because we know it will help them live independently for as long as possible,” Blilie said. “A little movement every day can make a big difference – even for those with limited mobility.”
Why Measuring Happiness Matters: Doctor Unveils the Truth About What Truly Helps People Flourish
The ability to accurately assess levels of happiness can help people make better decisions about how to live, who to connect with, and which goals are truly worth chasing. On a broader scale, it has the potential to reshape public policy and societal priorities, explains Psychology Today contributor and internationally known happiness expert Dr. Alphonsus Obayuwana.
For Dr. Obayuwana, the quest to identify the causative factors and objectively quantify degrees of happiness took 30 years of research. He developed a simple equation that can assign a numerical happiness score to any individual, regardless of demographics, using a universal unit of measure called the Personal Happiness Index (PHI).
“Just like you know your blood pressure and your weight, it is important that you know your PHI,” Dr. Obayuwana said.
He shares his findings in his book, The Happiness Formula, a down-to-earth exploration of how to have and maintain a flourishing life. Dr. Obayuwana advises readers on where to look and what to look for in the “happiest living human,” provides a brief history of the positive psychology movement, debunks happiness myths, and unveils his novel equation for quantifying happiness.
“Unlike other books about happiness, which are too often filled with dos and don’ts, wishful thinking, and empty aphorisms, The Happiness Formula breaks new ground,” said Dr. Obayuwana. “Despite its title, The Happiness Formula is much more than a mathematical equation for measuring happiness. It is a book about life, the relationship between human hope and happiness, one’s overall feeling of personal satisfaction and subjective well-being.”
In addition to happiness seekers, Dr. Obayuwana wrote the book for those who serve in helping professions, such as life coaches, chief happiness officers, directors of human services, and other types of administrators, policymakers, and researchers who are involved in the “business” of human happiness.
The book also guides happiness coaches, as it offers a strong theoretical basis and firm practical structure for happiness coaching, which currently lacks existing guidelines.
The idea of the Personal Happiness Index began in 1982 when Dr. Obayuwana was developing the Hope Index Scale (HIS) to measure human hope and prevent suicide. That scale became adopted by The Coca-Cola Company, General Motors, the U.S. Department of Veterans Affairs and academic institutions across the globe.
In addition to the book, Dr. Obayuwana is available to discuss related topics such as why children are happier than adults, how or why achievements make people happy, and why there’s still lingering unhappiness from the pandemic.
The Happiness Formula: A Scientific, Groundbreaking Approach to Happiness and Personal Fulfillment. Publisher: Health Communication Inc
Available from https://www.amazon.com/Happiness-Formula-ScientificGroundbreaking-Fulfillment/dp/0757325084
Practicing positive thinking every day
If you tend to have a negative outlook, don’t expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you.When your state of mind is generally optimistic, you’re better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.
5 Ways for Seniors to Keep Their Bones Stronger
Keeping bones as strong as possible is vitally important for seniors, as illnesses like osteoporosis tend to occur in many older people. There are a variety of things that seniors can do to keep their bones healthy. Let’s look at 5 simple ways to boost bone health.
Vitamins & Supplements
Sometimes, it’s difficult for seniors to get all of the vitamins and minerals they need from food alone. There are over the counter supplements available that can help strengthen bones such as Omega-3 fatty acids, Vitamin D and, of course, Calcium.
Because many older people take a variety of medications, it is important for them to check with their doctor before adding any vitamins or supplements to their daily routine as adverse reactions sometimes do occur.
Keeping Physically Active
Exercising is a great way to keep bones as healthy and strong as possible. Because seniors have varying levels of physical capabilities, it’s very important to choose activities that are appropriate.
Whether it be walking, yoga, light weight lifting, or mild arm and leg stretches, regular movement can help bones become denser and also keep muscles toned. If a senior is not sure what type of exercise is best for them, they can seek guidance from their physician or a physical therapist.
Maintaining a Healthy Diet
For so many reasons, it is crucial that seniors eat a balanced and healthy diet each day. With respect to bone health, there are many foods that can help build strength. Bone friendly food options include cereal and milk, yogurt, soy products, eggs, cheese, broccoli, and fish.
These types of foods are high in Calcium, which is the foundation of good bone health. Maintaining an adequate amount of Calcium can help prevent osteoporosis, which leads to bones becoming become brittle and weak.
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Calcium
Optimize the Absorption of CalciumIn addition to getting an adequate amount of Calcium from food or supplements, seniors must also do all they can to ensure that their bodies actually absorb as much of it as possible. Vitamin D plays a critical role in the body’s ability to absorb Calcium. In fact, without it, Calcium absorption is reduced by as much as 85%.
There are a number of foods that are rich in Vitamin D, such as cod liver oil, fortified orange juice, dairy products, tuna fish, and salmon. Sitting in the sun for about 20 minutes per day can also help increase the amount of Vitamin D in the system.
This is why it is often referred to as the “Sunshine Vitamin.”
Limit Sodium & Caffeine Use
Reducing the amount of salt (sodium) that a person takes in has been proven to be beneficial in the area of bone health. Foods high in salt have been shown to inhibit the body’s ability to absorb Calcium.
Steeple View
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Slow Aging: Supplements & Exercise
By Dr. Mark Rosenberg
Thank you for joining me for the continuation of anti-aging strategies. In Part I, we talked about how nutrition and sleep can have a profound effect on aging. Today in Part II I’m going to go over specific supplements, namely vitamins and herbs that have been found to be beneficial in anti-aging regimens. In addition, we’ll talk about how you can naturally boost your human growth hormone (HGH) levels with exercise and by eating specific foods. Let’s start with the supplements.
Supplements Beneficial in Anti-Aging
At the end of part I, I mentioned some very scientific sounding compounds, Ornithine Alpha ketoglutarate (OKG) and Alpha GPC, and that they contribute successfully to an anti-aging supplement regimen. Let me explain why:
Orthnithine Alpha Ketoglutarate (OKG): An amino acid that aids in making other proteins, and rids excess nitrogen and ammonia from the body through urination. It also helps synthesize other proteins required for cell growth and change. It aids in healing tissues and induces the secretion of growth hormone. Sufficient ornithine is required for these important cell regeneration processes to take place
which makes it an important agent for anti-aging regimens.
Alpha GPC (L-alpha-glycerylphosphorylcholine): A natural choline compound derived from pure soy lecithin. A precursor to acetylcholine, it has been found beneficial in the treatment of Alzheimer disease as it improves memory and cognition. Recent research has found Alpha GPC to help in the recovery of cognitive function in stroke and Alzheimer patients. Past age 40, your memory can start to decline and your cognitive functions not as sharp if you don’t have sufficient choline. It is crucial in maintaining youthful brain function.
I also mentioned a few other nutrients, colostrum and mucuna pruriens as beneficial in an anti-aging regimen. Let’s take a look at their youth-promoting benefits:
Mucuna pruriens: A bean (also known as velvet bean) harvested for its health benefits, has been used in natural Chinese, Indian and African medicine for years. It boosts testosterone levels and libido in both women and men. It is beneficial in lowering high blood pressure and high cholesterol. It has also been shown to benefit people with Parkinson disease and other neurologic deterioration symptoms like tremors, and balance problems. It contains a high amount of L-dopa, a natural precursor to dopamine, a medication now used to treat Parkinson patients. It also increases growth hormone and lowers blood sugar. All these amazing properties make it a very attractive anti-aging supplement.
Colostrum: This is a natural substance found in human breast milk and cow’s milk. It has excellent immune IgG and growth factor IgF level boosting properties. High IgG (immunoglobulin) levels keep your immune system strong. High IgF (insulin like growth factor) facilitates tissue repair and creates lean muscle. It also has anti-inflammatory properties that suppress inflammation in the body and aid conditions like arthritis and joint disease.
Other vitamin, mineral supplements that are beneficial in an anti-aging regimen include:
B vitamins: This family of vitamins is crucial to good health at any age and, in particular, as you age. Folic acid keeps homocysteine levels normal (associated with heart attack), B6 is crucial to energy levels as is B12. B12 is also crucial to cognition, memory, and mood.
CoQ10: Essential to maintaining youthful energy levels and heart functions. This nutrient drops off significantly after age 30, so supplementing to youthful levels is crucial in staying healthy.
DHEA: Adequate levels of this adrenal hormone helps to maintain adequate testosterone and estrogen levels for both men and women and promotes a multitude of anti-aging processes in the body. DHEA also starts declining around age 30 and more quickly after age 40-50. Having your levels tested by a doctor
familiar with anti-aging nutrients is suggested.
Vitamin E: A potent antioxidant which destroys free radicals, which is beneficial to heart, brain and tissue health. Look for a mix of naturally occurring vitamin E, tocotrienols and tocopherols.
Green Tea Extract: Numerous studies have cited the incredible benefits of ECGC, the active supercharged antioxidant present in green tea. Benefits have cited everything from fat loss to cancer treatment and prevention. It maintains healthy cellular DNA structure.
Lipoic acid (or alpha lipoic acid): A strong anti-oxidant that counters damaging free radicals that cause cells to become defective. It also is beneficial in recycling Vitamin E.Omega-3 Fish Oils: Crucial not only for preventing heart attack by aiding blood flow through arteries, but in providing the necessary lubrication for joints and keeping skin healthy and soft.
Exercise and Releasing Growth Hormone
As I mentioned in Part I, exercise plays an important role in anti-aging. It has significant benefits from releasing stress hormones to aiding in decreasing fat levels to strengthening muscles and releasing your natural “happy hormone” of serotonin. However, regular exercise also does something else that is significant to keeping you youthful – it helps release growth hormone. First, let me tell you a little about what human growth hormone does.
Human growth hormone: HGH does many things, but most of all it promotes tissue repair, mobilizes fat stores, and shifts your metabolism to use fat rather than carbohydrates for energy. It is abundant in people under age 30 at which point it starts to drop off dramatically. You start to gain weight, specifically fat around your middle. Take heart, though, there are ways to re-boost your HGH production such as: Increasing protein in your diet, decreasing high glycemic carbohydrates that raise blood glucose, adequate deep sleep, and exercise.
In order to stay healthy and release HGH, you need to do two types of exercise:
Aerobic – releases a little HGH, provides more heart, muscle, endurance strengthening.
Resistance training – releases the most HGH, and also stimulates tissue regeneration.
Resistance training with weights is the most beneficial type of exercise you can do to release HGH. When you lift weights, either free weights, or stationary, done properly you create tiny tears in your muscles which stimulates your body to produce HGH.
HGH then not only repairs the tears but stimulates growth of new muscle. In order for this entire process to take place, HGH stimulates the release of fat from storage (that role of belly fat around your waist) to provide the fuel for this muscle repair/new muscle process.
It is important then that you add resistance training to your aerobic exercise routine to make this tear down/rebuild of muscle to occur. You need to do 3 sets of progressively heavier weight lifting routines, so that the last set makes your muscles work very hard to perform the lift. This weight number will be different for everyone depending on your fitness level. If you are just starting out, choose 10 lb weights and work your way up. A personal trainer at your gym can help guide you.
You need to do weight resistance training at least 3 times a week; however, an every other day a week routine is a good schedule to follow. Your muscles have a chance to rest and repair in between session days. Following your resistance training sessions, and even your aerobic sessions (which should be at least 30 minutes, 4 times a week), re-fuel with protein, not carbohydrates, for an hour after while your muscles are in stimulation/repair mode.
Sleep and HGH Boosting Strategy
As I mentioned above, there is also another way to boost growth hormone production, and that is merely by going to sleep! Humans release growth hormone during the first hour or so of sleep. This tells your body to begin its all important repair process.
However, if you eat something sugary or high carbohydrate before bedtime, you will raise your blood glucose level and prevent growth hormone from being released! So, make your pre-bedtime snack high quality protein like turkey (no bread) or chicken. The tryptophan protein will help you fall asleep and will stimulate production of HGH.
Well, there you have all my best advice on what you need to know regarding anti-aging techniques that you can do fairly easily on your own.
Aging well encompasses maintaining good physical, mental, and emotional health, while also staying engaged and connected to others, and finding meaning and purpose in life. It’s about proactively making healthy choices and engaging in activities that promote well-being as you age.
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The One Meal an Aging Expert Wants You to Eat More Often
By Jessica Migala
Aging is inevitable. That you can’t change. But what you do have some power over is how well you do it. It all starts with what’s on your plate.
For a top-notch dinner that gives your body what it needs well into your golden years, have some roasted chicken alongside veggies (of choice!) and farro (or another whole grain).
And if that just sounds like balanced eating, and you’re surprised — or even a little miffed — because your jaw didn’t hit the floor just now, remember that there’s nothing wrong with getting back to basics.
Here’s why this balanced meal is a must, according to a top aging expert:
1. It’s Packed With Protein
A 3.5-ounce serving of rotisserie chicken breast has an impressive 28 grams of protein, per the USDA.
Getting enough protein is so important for aging well, James Powers, MD, professor of medicine in the Division of Geriatric Medicine at Vanderbilt University Medical Center in Nashville, Tennessee and a member of the American Geriatrics
Society, tells LIVESTRONG.com.
“Your body uses protein to build new cells. If you don’t get enough, your body will take it from your own muscle, which will make you weaker,” Dr. Powers says.
Loss of muscle mass with age is a condition called sarcopenia, which can predispose you to falls that have devastating consequences.
This loss of muscle begins as early as your 30s, says Roger Fielding, PhD, of Tufts University, which is why no matter how old you are now, you’ve got to get protein on your plate.
What’s more, protein may also have a beneficial effect on bone mass in the lumbar spine (the lower back area), notes a June 2017 review and meta-analysis in The American Journal of Clinical Nutrition. Maintaining bone mass as you age is important for decreasing your risk of osteoporosis.
“If you can slow down muscle and bone loss that comes with aging, you can maintain an active, healthier life,” Dr. Powers says.
Peer into that crystal ball: Are you that grandparent who’s actually running around with the grandkids? Are you that retired person who’s jogging around the neighborhood every morning?
Your body needs 0.8 grams of protein per kilogram of body weight, Dr. Powers says, which translates into about 50 grams of protein per day for a 140-pound person. Ideally, this should be spread throughout the day.
Not into chicken — or any meat — really? No problem. There’s nothing especially anti-aging about chicken, except that it’s an easy source of lean protein and a little goes a long way (3.5 ounces is a small portion.) As a swap, go for vegetarian protein sources like beans, eggs or nuts, Dr. Powers says. Or opt for fish like salmon or cod.
2. It’s Bright in Color
Healthy buddha bowl lunch with grilled chicken, quinoa and vegetables, as an example of dinner foods for longevity
There is a MyPlate for Older Adults developed by the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, and it’s just like the dietary guidelines for Americans that younger adults follow. In that, half your plate at each meal should be fruits and veggies, and it’s clear that that’s good for you throughout your life.
This is what’s called eating the rainbow.
“If you have colors on your plate, you’ll have a wonderful diet,” Dr. Powers says.
In fact, eating a balanced diet means you probably don’t need to take a multivitamin supplement, as these foods are already packed with vitamins and minerals, he adds.
Communities are Growing, Picking the Right Option
There are a range of choices for senior housing, and no simple answer as to which one is right for you. Here are some of the issues in evaluating your options:
Level of Care
No one can predict the future. However, if you or a loved one has a chronic medical condition that is expected to worsen over time, it’s especially important to think about how you will handle health and mobility problems. What are common complications of your condition, and how will you handle them? Are you already at the point where you need daily help?
Location and accessibility
Even if you are completely independent at this time, circumstances can change. It pays to think a little about your current location and accessibility of your current
home. For example, how far is your home from shopping, medical facilities, or other services? If you can no longer drive, what kind of transportation access will you have? Can your home be easily modified? Does it have a lot of steps, stairs, or a steep hill to navigate? Do you have a large yard that needs to be maintained?
Social support
How easy is it for you to visit friends, neighbors, or engage in hobbies that you enjoy? If it becomes difficult or impossible for you to leave your home, you’ll become isolated and depression can rapidly set in.
Caregiving Support
You will want to consider housing where both your current and future needs can be met. Do you have family or other support available nearby? Traditionally, family has provided the backbone of caregiving support for older adults. In today’s times, though, family may not be as readily available due to distance, work, children, or other commitments. Even if family members can commit to caregiving, they might not be able to fill in all the gaps if physical and medical needs become extreme. The more thought you put into your future, the better chance your needs will be met.
Finances
Making a budget with anticipated expenses can help you weigh the pros and cons of your situation. Alternate arrangements like assisted living can be expensive, but extensive in-home help can also rapidly mount in cost, especially at higher levels of care and live-in or 24-hour coverage.
Consider a professional assessment
Depending on your current level of care, you may already have had an assessment through your medical team. This can cover your medical issues and concerns as well as issues related to activities of daily living. If not, you may want to ask for a referral. You may also want to consider an assessment by a geriatric care manager. Geriatric care managers can provide an initial assessment as well as assistance with managing your case, including crisis management, interviewing in-home help, or assisting with placement in an assisted living facility or nursing home. More about geriatric case managers can be found in the Resources section below.
What should I look for in independent living facilities?
What you need from independent living depends on your own unique situation. Where would you be most comfortable? Here are a few things to keep in mind: It’s all about the people
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No matter what type of independent living facility you consider, you want to make sure you connect with peers and feel comfortable in the community. When you visit the area, talk with some of the residents. Are they people you’d like to know better? Are some of your favorite hobbies or activities available? Are support services timely, with staff friendly and accessible?
Size and location of community
There is no set size for an independent living community, so it’s really your preference. Do you prefer a smaller size community, or a busier place with more people and opportunities for socialization? Are you comfortable with more compact apartment-style living, or is having a detached home with easy access the ultimate goal? Be sure to visit several communities to get a sense of what is comfortable to you.
Location is another consideration. Some popular retirement/independent living areas are in warmer states such as Arizona, California, and Florida. However, consider carefully if you are prepared to move a considerable distance. It does mean developing a new support network if you don’t have family and friends close by, as well as finding new medical care.
Accessibility
Take a look at how accessible the community is, both inside and outside. Do you feel safe coming and going at different hours of the day? Are facilities outside of the community within walking distance, or do you need transportation like a car or cart to get around? How easy is it to get to services such as a common dining hall or recreation center?
In your potential housing unit, get a feel for future adaptability. Are there any stairs inside the unit or outside? Can ramps be added if necessary? Check to see if adaptive devices like grab bars can be easily installed in bathrooms.
Community Resources and Support
With so much variation in services, think about which are most important to you in an independent living facility. Also, consider services that you may find useful in the future. For example, if you value exercise, consider a community with an exercise area, pool, or fitness classes. You may like cooking your meals now but want the option for communal meals in the future. Prioritizing the services you want also helps you budget appropriately, since the more services a community offers, the higher the cost may be.
Peanuts: The Guilt-Free Food
There are a lot of things that can bring stress to our day-to-day lives, from work, to world events, to spilling coffee on your favorite shirt before a big meeting (again). And sometimes, we just need a moment to ourselves to recover and recharge. Preferably with a snack.
So whether you want to give yourself a break, enjoy a reward, or relieve stress, when you treat yourself, you should always make sure you’re treating yourself right. Because with the right foods, you can actually help boost your body’s response to stress, AND save room in your budget for more treats ahead.
And one food that checks every one of those boxes?
The simple superfood known as peanuts.
So while we explain some of the more nutritious points of peanuts, we’ll help give your eyes a break with some of our favorite (free) recipes to enjoy for yourself!
But for an appetizer, here’s a little dessert: Peanut Butter Chocolate Bars.
Feel Good without the Guilt
We can’t always control when we need a break, but we can control what we do with them. Peanuts are a guilt-free snack that’s a cost-effective alternative to empty calorie treats, so you can refocus and recharge without any regret.
Why Peanuts are a Guilt-Free Snack
1. Unbelievable Nutrition, Unbeatable Price
Finding foods that support your nutrition without breaking your budget can sometimes be a challenge — but peanuts provide 19 vitamins and minerals, 7g of protein, heart healthy fats and fiber, all for about 18 cents per serving.
Which is delicious news for you, and your budget.
What makes peanuts a guilt-free food? Here are just some of the highlights: Niacin – In addition to supporting your digestive system, skin and nerve function, dietary niacin protects against Alzheimer’s disease and cognitive decline. Peanuts provide 25% of your recommended daily allowance (RDA).
Vitamin E – An antioxidant that supports immune function, vitamin E is considered a ‘hard-to-get’ nutrient for men and women.Thankfully, peanuts are a good source of vitamin E.
Magnesium – Supports our heart rhythm, immune system, blood pressure, bones, and even blood sugar. Magnesium intake is also associated with reduced inflammation, a reduced risk of metabolic syndrome, and type 2 diabetes. Peanuts are a ‘good source’ with 12% of your RDA per serving.
2. Bounce Back with Better Nutrition
Taking a snack break with peanuts doesn’t just support your body, it can also support a healthy mind!
p-coumaric acid – An antioxidant in peanuts, it can help reduce stress, anxietyand depression — all while improving memory function
Resveratrol – Another antioxidant, it helps increase blood flow to the brain. But if you want something a little more immediate to improve your mood, we recommend this deliciously creamy (yet dairy-free and guilt-free) banana-based Nice Cream.
It’s really so good, it’s bananas. Pun intended.
3. Up Your Energy
It’s ok to enjoy sweets in moderation, but the right ingredients can make all the difference. Peanuts are an energy-dense food8 that can help prevent “sugar crashes,” which makes them a great choice for dessert recipes.
4. Indulge without the Bulge
If you think keeping trim will keep you from enjoying your snack, think again! Approximately 15-18% of calories from peanuts and peanut products aren’t absorbed by the body.9,10 peanut-institute.com
9525 W. Burleigh Street, Milwaukee, WI 53222 trinitywoods.com · alifeengaged.org · 414 -625-9905
CREATINE <<page 8 don’t fall for fancy alternatives.
Look for “micronized” creatine. This means smaller particles for better absorption and faster digestion.
Avoid “proprietary blends.” If a label doesn’t specify the exact amount of creatine, it’s probably not worth your money.
Check for third-party testing. Look for certifications like NSF-Certified for Sport or Informed-Sport to ensure purity and safety.
Possible Side Effects of Creatine
Creatine is generally safe when taken at recommended doses, says Ansari. (In fact, according to a 2017 article in the Journal of the International Society of Sports Nutrition, supplementation has been shown to be safe up to 30 grams per day for five years in healthy individuals.)
That said, it’s not for everyone. If you have kidney disease, high blood pressure, or liver disease, you’ll want to check with your doctor before supplementing.
Some people may also experience mild side effects like gas, bloating, or stomach discomfort, especially when starting, says Ansari. If you find yourself to be extra sensitive, start with a lower maintenance dose (5g per day) instead.
Creatine and Medication Interactions
Before making any big changes to your diet or supplementation stack, it’s always best to check in with a physician or registered dietitian (RDN) to ensure creatine fits your individual needs.
But if you take any of the following medications, you’ll definitely want to talk to your doctor before using creatine:
NSAIDs (Advil, Motrin, Aleve): May increase kidney damage risk.
Caffeine: May reduce creatine’s effectiveness and increase dehydration risk
Diuretics (water pills): Can lead to dehydration and kidney strain.
Cimetidine (Tagamet): May increase kidney damage risk when taken with creatine.
Drugs that affect kidney function (e.g., Probenecid for gout): Creatine may put extra stress on the kidneys when combined with these medications.
The Bottom Line
Creatine is one of the most studied supplements in the world, with a long track record of safety when taken at recommended doses. It’s a simple, affordable, and effective way to support overall health and performance.
For women looking to stay strong, energized, and sharp–both in the gym and daily life–creatine is one of the best (and most science-backed) supplements out there. This article origanally appeared on Livestrong.com.
STRONG <<page 11
about it, because every time you open it up to a process of decision-making consciously, you will falter, because conscious decision-making is made to be flexible.
Morning Exercise
As long as we’re dealing with weak muscles, an intelligently pursued exercise program that starts from the point of “let’s work to strengthen it” can make huge changes. What is your plan of action when you’re feeling pain? Try the following:
Gather information.
Seek professional advice from a physical therapist or a qualified exercise physiologist.
Be willing to listen and work on what ails you.
Address the issues: Rehab the back; work on the shoulder. Reject the pain and weakness you begin with as an outcome, and be ready to transform the situation. You can grow strong again and resume physical activity once you have tackled your ailment.
Over the long term, you need to make your body strong enough to support your entire system.
The truth is, within 2 or 3 months, most issues will improve significantly enough that you will become confident that it’s possible to change the entire trajectory of decline into one of improvement.
In other words, you need to get on and stay on the Strong Path.
FoodTrients
Combining her passion for food and a lifelong commitment to promoting a healthy lifestyle, Grace O has created FoodTrients, a unique program for optimizing wellness. Grace O is a fusion chef with a mission: to cook up recipes for sustaining a long and joyful life that are built on a foundation of anti-aging science and her work in the health care industry. FoodTrients-–all available through cookbooks, e-newsletters, and FOODTRIENTS.COM.
medical condition that requires skilled care interventions, nonmedical home care services cannot provide that type of acute support. Home health care services can provide medical support to your loved one for some time, but around-the-clock medical home health care can become expensive quickly. A move to a nursing home environment is often the best decision based on safety and medical needs.
Continuing care retirement community
A continuing care retirement community (CCRC), sometimes called a life plan community (LPC), is a senior living option that offers multiple types of senior care — independent living, assisted living, memory care, and skilled nursing — all on one expansive campus. CCRCs are a popular choice for adults who want to be assured they will be able to receive the support they need as their needs change without having to move to a different senior living community.
Why move to a continuing care retirement community after home care?
A move to a CCRC might be a good solution for your loved one if they have a medical condition that may cause them to decline over time. Instead of finding home care agencies that can increase hours or levels of care as your loved one’s needs increase, a continuing care retirement community can provide ongoing care and support while forecasting what might be coming next for your loved one based on their history and diagnosis.
CCRCs are also, like many other senior living options, a good solution for someone who feels isolated, overwhelmed by caring for the home, or unstimulated in the home environment. These communities provide amenities and services that can help older adults live maintenance-free, socially active lives.
Choose the right senior living option after home care
Home care services are an excellent solution for many seniors who want to stay at home for as long as possible. However, costs, safety, socialization, and increasing needs might create a situation where a residential facility is the better (and sometimes less expensive) senior living option. Knowing how the different amenities and services available at each community align with your loved one’s needs will help you make the right choice so they can live a safe, healthy, and fulfilling life.
Senior care facility rules and requirements vary based on company-specific policies and state-level regulations. The content above represents common guidelines but may differ from a particular facility’s policies or requirements. To learn the regulations that apply in your state, contact your local Oasis Senior Advisor.
CATARACT<< page 13
4. “Medicare covers 80% of the allowable cost of cataract surgery and insurance covers a majority (or sometimes all) of the remainder,” notes “Our team uses the latest technology, so the operation takes only 10-15 minutes. Afterward, patients go home and resume most all normal activities within hours, and vision noticeably improves within days,” says Michael Raciti, MD. 5. Cataract removal with lens implantation began in 1949 and is the most commonly performed surgical procedure for Americans age 65+. “The overwhelming majority of patients improve their vision—often to levels not seen in years,” says David Scheidt, OD, who handles pre- and post-operative surgery care.
Free Information
Eye Care Specialists’ doctors are dedicated to providing the highest quality cataract, diabetic, glaucoma, and macular degeneration care. They frequently lecture to the public and fellow physicians and have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies. If it’s time for an eye exam or you would like a second opinion (which is typically covered by Medicare and/or insurance), Eye Care Specialists has offices on 7th & Wisconsin Ave., Mayfair Road across from the mall, or 102nd & National Ave. They also offer extensive information at www.eyecarespecialists.net.
When to consider cataract surgery
Talk with your eye doctor about whether surgery is right for you. Most eye doctors suggest considering cataract surgery when your cataracts begin to affect your quality of life. This may include your ability to perform daily activities, such as reading or driving at night.
For most people, there is no rush to remove cataracts because they usually don’t harm the eyes. But cataracts can worsen faster in people with certain conditions. These include diabetes, high blood pressure or obesity.
Waiting to do cataract surgery typically won’t affect how well your vision recovers. Take time to consider the benefits and risks of cataract surgery with your doctor.
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.
