As the days grow shorter and the air turns crisp, life begins to slow down. We swap iced drinks for hot tea, light layers for thick sweaters, and long evenings outside for cozy nights in. It’s a comforting shift but it also challenges our routines and our health.
Seasonal change is more than just a shift in temperature; it’s an invitation to take better care of ourselves. Our bodies and minds need different things when the chill sets in, and listening closely makes all the difference.
Cooler weather often leaves us craving heavy comfort foods, but balance is key. Warm soups, whole grains, and seasonal vegetables keep energy steady without weighing us down. And while we may not feel as thirsty, staying hydrated is just as important in winter as in summer.
When it’s dark early and cold outside, exercise can feel like an afterthought. Yet even gentle movement, stretching, a brisk walk, or yoga indoors can boost circulation, immunity, and mood. Motion helps keep the spirit bright when sunlight is scarce.
Fewer daylight hours can affect energy and outlook. Make time for connection, whether that’s dinner with friends, a phone call, or a community event. Light exposure and social connection both lift the mind and strengthen resilience.
The darker months naturally call for slower rhythms. Embrace that. Prioritize quality sleep, quiet evenings, and mindful pauses. Just as nature rests to prepare for spring, we too benefit from periods of renewal.
Wellness in the colder seasons isn’t about avoiding illness; it’s about nurturing balance. When we eat well, move often, rest deeply, and stay connected, we create warmth from within—no matter how cold it gets outside.
Stay warm, stay active, and stay well. Staying
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Rosemary: The Herb That Helps Keep Your Mind Sharp
There’s rosemary, that’s for remembrance.” —Ophelia, Hamlet
Though spoken by a troubled mind in Shakespeare’s play, Ophelia’s words were surprisingly insightful. For centuries, rosemary has been linked with memory and mental clarity—and modern science is confirming why.
A Herb with Ancient Roots
Despite its floral name, rosemary isn’t related to roses. Its name comes from the Latin ros (“dew”) and marinus (“of the sea”), earning it the poetic nickname “dew of the sea.” According to legend, the herb clung to the goddess Aphrodite as she rose from the sea foam. Native to the Mediterranean, rosemary now thrives in gardens and kitchens around the world.
The Scent That Sharpens the Mind
Rosemary’s fresh, pine-like aroma is as memorable as its effects. Inhaling the herb’s essential oil has been shown to boost alertness and cognitive performance. Studies even suggest that its fragrance may improve memory in individuals with Alzheimer’s disease and reduce anxiety during stressful situations, like test-tak-
ing.
Researchers have also found that breathing in rosemary aroma can increase the body’s antioxidant activity while lowering levels of cortisol—the stress hormone that can impair focus and memory.
Nature’s Neuroprotective Blend
Rosemary is rich in bioactive compounds such as rosmarinic acid, camphor, caffeic acid, and the antioxidants carnosic acid and carnosol. Together, these compounds exhibit anti-inflammatory, antiviral, antibacterial, antidepressant, and anticancer effects.
Rosmarinic acid, in particular, has been shown to protect brain cells by reducing oxidative stress and preventing the buildup of amyloid-beta—the protein associated with Alzheimer’s disease.
Animal studies support these findings. In research involving rats and mice, rosemary extracts improved long-term memory, inhibited the enzyme that breaks down acetylcholine (a key neurotransmitter for learning), and reduced oxidative damage in the brain.
Fighting Brain Inflammation
Rosemary is also a rich source of luteolin, a flavonoid shown to improve memory and reduce brain inflammation. In an NIH-funded study, aged mice given luteolin demonstrated better spatial memory and lower levels of inflammation in the hippocampus—the brain’s memory center.
The Takeaway
Long before laboratories and clinical trials, people knew rosemary was good for the mind. Today, science is catching up with tradition. Whether enjoyed as a culinary herb, grown in a sunny window box, or used as an essential oil in aromatherapy, rosemary continues to live up to its reputation as the herb of remembrance.
Rosemary
Apple Dessert Bars
Cookies and pies abound during the winter holidays so why not mix things up with naturally sweet apple bars as a unique alternative? The crumbly top offers a familiar texture while the presence of rosemary and lemon blended with apples provides a flavor profile your guests won’t be expecting. Use a tart, firm apple like Fuji or Granny Smith. Cut these bars up and gift them in a festive tin or on a plate wrapped with a bow to celebrate time together with family and friends in a healthier way and without another trip to the mall.
Apples have quercetin which helps support the immune system, reduces in-
ROSEMARY >>page 54
Supporting Mind, Body, & Spirit
The YMCA of Greater Waukesha County offers evidence-based health interventions (EBHI) plus, many fitness and educational classes to help support mind, body, and spirit. Our Healthy Living Department offers a wide variety of programs at little to no cost.
Maybe you have heard of the LIVESTRONG at the YMCA program – a program that we can offer at no charge plus, a complimentary household membership for cancer survivors. The 12-week evidence-based exercise program for cancer survivors is transformative and as one of our recent graduates stated “It’s more than just an exercise program.”
How about the Diabetes Prevention Program? The YMCA of Greater Waukesha County’s Diabetes Prevention Program has earned Full Recognition from the CDC. This honorable designation is given to National Diabetes Prevention Program providers that have effectively delivered a quality, evidence-based program that meets all the standards for CDC recognition.
Life
For those with heart disease, you may have gone through cardiac rehab in a hospital setting. Phase 3 and 4 cardiac rehab programs can be limited in our area. Two of our staff members are graduates of the UW-La Crosse Clinical Exercise Physiology Master’s Program and have years of experience working in hospitals with cardiac rehab patients. Their combined knowledge and guidance from professionals in the exercise physiology realm led to the development of the Cardiac Rehab Maintenance Program at the YMCA of Greater Waukesha County. The 8-week phase 3 program helps those who have completed an in-hospital phase 2 cardiac rehab program with their exercise progression, weekly education, and 1:1 meetings with a Registered Dietitian.
Has your doctor ever mentioned you have high blood pressure? Aside from medication, lifestyle changes can help lower/maintain blood pressure and that is where the Blood Pressure Self-Monitoring (BPSM) program is helpful. Learn how to track your blood pressure, what the numbers mean, and how nutrition and activity can impact your blood pressure. We also offer free nutrition education seminars led by our nutrition coaching team. Each month members and the community are welcome to join us for education related to nutrition and blood pressure.
If you have ever felt unsteady while walking or are looking for ways to reduce your risk of falling, check out the Moving For Better Balance program. Moving For Better Balance was developed by Fuzhong Li, PhD at the Oregon Research Institute with funding from the Centers for Disease Control and Prevention. The program is led by a qualified instructor and teaches an eight-form routine of Tai Chi-based movements modified specially for fall prevention.
For those interested in learning to cook or who enjoy watching cooking shows and want a place to experience a live cooking demo come visit our teaching kitchen in New Berlin. Try one of our cooking demos and learn how nutrition plays a vital role in living well and preventing disease. A variety of interactive, educational demonstrations and classes take place in the New Berlin YMCA Teaching Kitchen. Enjoy learning from our nutrition experts, get tips and tricks for healthy eating, and receive recipes for nutritious dishes you can recreate at home. Menus vary monthly and are inspired by seasonal themes and ingredients.
At the YMCA of Greater Waukesha County, we are working hard to create programs that support our members and community in mind, body, and spirit. We look forward to serving you and hope to see you soon!
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Tips to Stay Healthy During Colder Months
inter is a beautiful season filled with cozy nights and festive activities, but it’s also a time when staying healthy might require a little extra effort. The colder weather, shorter days, and increased time indoors can challenge even the healthiest routines. But, with a few simple tips, you can keep yourself feeling your best all season long. Let’s take a look.
Stay Hydrated
When it’s cold outside, it’s easy to forget the importance of drinking water. Staying hydrated is just as crucial in winter as it is in summer. Dehydration can weaken your immune system and leave you feeling sluggish. Warm herbal teas or water infused with citrus fruits are great ways to stay hydrated while also enjoying a comforting winter beverage. Take a look at some of the CapTel blogs on fun drink recipes for inspiration.
Eat a Variety of Fruits and Vegetables
A diet rich in fruits and vegetables provides essential vitamins and nutrients that boost your immune system and keep your body strong. Winter is a great time to try cooking new recipes incorporating a variety of healthy foods. Try something new with dark leafy greens or hearty soups and stews with plenty of seasonal veggies. These foods are packed with antioxidants and vitamins that
support overall health.
Get Your Vitamin C and Vitamin D
Vitamin C is a well-known immunity booster that helps your body fight off colds and infections. Incorporate foods like oranges, strawberries, and bell peppers into your diet. Vitamin D, which is often called the “sunshine vitamin,” can be harder to get in winter due to limited sunlight. Fortified foods like milk and cereals, as well as supplements, can help ensure you’re getting enough of this vital nutrient. Always make sure to consult with your doctor before starting a new diet or supplement.
Keep Germs Away
Winter often coincides with cold and flu season, so washing your hands frequently is a simple but effective way to stay healthy. Use soap and warm water and scrub for at least 20 seconds to ensure clean hands. When out and about, or between hand washings, use a hand sanitizer with at least 60% alcohol. Proper hand hygiene reduces the spread of germs and keeps you and those around you healthier.
With an increase in hand washing and dry winter air, your skin may need a boost, too. Incorporate a non-scented lotion or hand cream into your routine. Keeping skin moist and strong can prevent cracking or harmful germs from invading, and will leave you feeling your best, too.
Prioritize Sleep
Sleep is one of the most underrated tools for staying healthy. Your body uses sleep to recover, regenerate, and build immunity. Aim for seven to nine hours of quality sleep each night to ensure your body is well-rested and prepared to tackle winter’s challenges. Creating a relaxing bedtime routine, like reading or meditating, can help improve your sleep quality.
Stay Active
Cold weather can make it tempting to curl up on the couch all day, but staying active is crucial for maintaining physical and mental health. Bundle up and take brisk walks outside, try winter activities like snow shoeing, or embrace at-home workouts. Even short bursts of exercise can boost your mood, improve circulation, and strengthen your immune system.
Listen
to Your Body
Lastly, pay attention to how you’re feeling. If you notice signs of fatigue, dehydration, or illness, take action early. Rest when you need to, and don’t hesitate to seek professional advice if you’re feeling unwell. Listening to your body’s needs helps prevent minor issues from becoming bigger problems.
For more tips, visit CapTel www.captel.com.
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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Mediterranean Diet & Peanuts: How To Sharpen Mind, Trim The Waist
Are peanuts part of the Mediterranean diet?
Peanuts have proven their superfood status time and again when it comes to adding nutrition, protein, healthy fats and more to our daily diets—from lowering risks for certain types of cancer, to providing benefits on par with their pricier tree nut alternatives.
As part of the Mediterranean diet, peanuts can become even more powerful. That’s because peanuts work in what’s called a synergistic way, which is a concept that says that the combination of certain healthy foods can enhance the effects of others. Kind of like how great sports teams are more than the sum of their parts.
As one of the three healthy eating patterns recommended by the 2015-2020 Dietary Guidelines for Americans1, Mediterranean-type diets bring together a championship-caliber group of fruits, vegetables, whole grains, legumes, and
nuts, along with an emphasis on healthy fats—like those found in peanuts.
The benefits start early.
A study of teens ages 14-16 looked at the relationship between following a Mediterranean diet (which included nuts) and their motivation/learning strategies. It was found that participants who most closely followed the diet reported higher scores for elaboration and organization strategies, critical thinking, study habits and goal setting. Authors also noted that adhering to a Mediterranean diet is associated with a higher polyphenol count, which is a class of compounds found in peanuts that can improve cognitive function.
It can change your gut’s microbiome for the better.
Plant-based and Mediterranean diets have been shown to alter the gut microbiome to provide cardiovascular benefits—like increasing its good bacteria (such as Prevotella taxa) and decreasing harmful metabolites, which in turn can reduce your risk for cardiovascular disease.
Adding peanuts may reverse coronary artery disease.
You might already know that peanuts can be protective against heart disease— but did you know they can potentially help reverse it? Investigators have found two clinical cases that show supplementing a low-fat, plant based diet (like the Mediterranean diet) with healthy fats from plant-based origins can actually undo some of the damage of coronary artery disease.Peanut-heavy versions of the traditional Mediterranean diet show success in preventing obesity (and more).
A study of Korean adults found that a modified Mediterranean diet that included more peanuts (among other healthy protein sources) was associated with lower rates of belly fat and high triglyceride levels—both components of metabolic syndrome.
The Mediterranean diet supports our brains as we age
A Mediterranean diet that incorporates peanuts can do more than keep your stomach trim—it can also help keep your mind sharp! Higher adherence to the Mediterranean diet was associated with better learning and memory performance in older adults, as compared to those who didn’t follow the diet as closely.6
Is the Mediterranean diet right for you?
If you’re looking for a healthy diet with a proven track record for helping to make the most of peanuts’ superfood powers, we believe the Mediterranean diet is a great place to start! The Peanut Institute is a non-profit organization supporting nutrition research and developing educational programs to encourage healthful lifestyles that include peanuts and peanut products.www.peanut-institute.com.
ADOPTING SPECIFIC LIFESTYLE CHANGES CAN HELP EASE MENOPAUSAL SYMPTOMS.
Helping Women Navigate Menopause And Perimenopause With Confidence
By Inna Dulkin, NP, certified menopause provider
All women who live past middle age will experience menopause, a natural process that marks the end of the menstrual cycle and the reproductive stage of a woman’s life.
Women typically enter menopause after 12 consecutive months without a period. Menopause usually occurs between ages of 40 and 58, with the average range occurring between ages of 45 and 54. Menopause that occurs before the age of 45 is considered early menopause, and menopause that occurs after age 54 is considered late menopause. Women who undergo removal of ovaries experience induced menopause.
Women experience a wide variety of symptoms in their perimenopausal, menopausal and post-menopausal stages of life. The most common symptoms of menopause include:
•Hot flashes and night sweats.
•Increased frequency and urgency of urination, often with burning or recurrent urinary tract infections.
•Vaginal dryness and irritation.
•Decreased or full loss of desire to participate in sexual activity, along with changes in the ability to achieve orgasm.
•Pain or discomfort with intercourse.
•Sleep disturbances.
•Brain fog.
•Memory changes.
•Musculoskeletal pain.
•Weight gain.
•Hair loss.
Perimenopause occurs when the menstrual cycle becomes irregular or a woman starts experiencing menopausal symptoms. The transition to menopause occurs after a final menstrual period and the post-menopause phase can last up to 10 years after a woman’s last period. On average, a woman spends four years in perimenopause, but it can last up to eight years. During that time, many women experience symptoms.
Adopting specific lifestyle changes can help ease menopausal symptoms. Regular physical activity and a healthy, balanced diet rich in calcium and vitamin D can help maintain bone density, cardiac and mental health.
Gaining a better understanding of menopause can also help a woman’s partner offer more effective support during this time. Hormonal changes can be intense, often leading to mood swings, hot flashes, sleep disturbances and changes in sexual health. It is important for partners to be patient and compassionate, not dismissive. Offer empathy, be a good listener and let your partner know you are there for her – when she needs to talk, receive support, or simply needs space. Remember that you are a team navigating this transition together.
For decades, misinformation has led many women to believe they must simply endure menopause symptoms without relief. A 2002 Women’s Health Initiative study, sponsored by the National Heart, Lung and Blood Institute, linked hormone replacement therapy (HRT) to a higher risk of breast cancer, sparking
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Early symptoms of chronic inflammation are subtle
diet and lifestyle changes can reduce inflammation
Iused to think that as I got older, creaky joints, bouts of indigestion and fatigue were something to be expected and accepted. Those common place maladies were just harbingers of old age, right? Not necessarily! What I thought was just the beginnings of arthritis and a sensitive stomach, turned out to be the first outward signs of chronic inflammation. Inflammation is part of the body’s natural immune response to injury or illness. However, when we don’t eat right, don’t get enough exercise and have too much stress, our body responds by triggering inflammation. This chronic (longterm) inflammation wears away at our body.
Early symptoms of chronic inflammation are subtle, vague and can go undetected for a long period of time: slightly fatigued, stiff joints, sensitive stomach. However, chronic inflammation slowly wages war on our tissues and organs. This day in and day out inflammation wears away at our body. Scientists now believe that chronic inflammation is THE underlying cause of major degenerative diseases such as coronary artery disease, diabetes, cancer, arthritis, Irritable Bowel disease, Crohn’s and Alzheimer’s.
We can control—and even reverse—inflammation through a healthy, anti-inflammatory lifestyle.
The type of food we eat can either feed inflammation or reduce the inflammatory response. These types of foods create inflammation in everyone:
Sugar
Consuming processed sugar and sugary drinks triggers inflammation. Processed foods and refined carbohydrates
Includes white flour products (breads, rolls, pasta, cereal), white rice, processed white potato products such as instant mash potatoes and french fries. These high glycemic index foods stimulate inflammation.
Saturated Fats
Several studies have shown that eating saturated fats triggers inflammation. French fries, pizza, cheese, red meat and full-fat dairy products.
Trans Fats
Trans fats trigger systemic inflammation. Trans fats are found in fast food, margarine, partially hydrogenated oils and processed snack food such as cookies, donuts and crackers.
On the other hand, some foods are known as anti-inflammatory foods. These foods actually reduce inflammation.
Nuts such as almonds and walnuts
Leafy Greens including spinach and kale and collards
Fatty Fish such as salmon and tuna
Fruits including blueberries, cherries, strawberries and oranges
Tomatoes
Olive Oil
INFLAMMATION >>page 55
Throughout the day your body burns hundreds or thousands of calories whether you exercise or not.
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How Many Calories Does the Body Naturally Burn Per Day?
It’s disheartening when you sprint as fast as you can on the treadmill gasping for air and look down to see that you’ve only burned 100 calories. The amount of work it takes to burn only a few hundred calories is intimidating, but you shouldn’t get too invested in that number. Throughout the day your body burns hundreds or thousands of calories whether you exercise or not.
Tip
Whether you work out or not, your body burns calories constantly. Working out and digesting food burn additional calories.
Resting Metabolic Rate
Just to stay alive your body is constantly at work building, repairing and regulating cells. Even when you sleep, you’re burning calories constantly. The number of calories your body burns taking care of itself is usually higher than the number of calories you burn from working out.
Resting metabolic rate, which is similar to basal metabolic rate, is the number of calories you burn at rest. It’s the amount of energy you use every day for your body to function normally. Throughout the day, your heart needs energy to beat, your brain needs energy to power nerves, your digestive system needs energy to digest and so on.
Average Calories Burned Per Day
To figure out your average calories burned per day, start by using equations or lab testing to find your resting metabolism. There are online calculators that can give you a rough estimate based on age, height, weight, gender and activity level. Currently a couple of equations are used, and one is more accurate than the other.
Estimating Using Equations
The Harris-Benedict Equation has been used for over 100 years to find a rough estimate of metabolism. It uses height, weight, age, gender and activity level to figure out your resting metabolism. Similar to Harris-Benedict, the Mifflin St. Jeor equation uses the same factors but is more
These equations are found in many online calorie calculator websites. Unfortunately they’re not as accurate as lab equipment, which takes much of the guesswork out of the process. There are a few different ways to measure your metabolism in a lab.
Lab Tests for Metabolic Rate
Indirect calorimetry is precise and relies on gas exchange, rather than any precise measurements of your body. In the lab you lie on a table and a large helmet is placed on your head. It seals your head from air, except for a tube which is attached to the helmet.
Through this tube you can draw air in and push it out of the helmet. The tube is hooked up to a metabolic cart, which has a computer that measures the amount of oxygen and carbon dioxide that go in and out of the helmet.
To accurately complete the test, you also have to submit a urine test to see how much nitrogen you excrete, which determines that amount of protein your body metabolizes. All this information is run through something called the Weir equation, which calculates your resting metabolic rate.
Most Accurate Method
The most accurate way to measure your metabolism is to figure out how much metabolically active tissue you have in your body. Muscle cells, organ cells, blood cells and immune cells are all metabolically active.
You can figure out roughly how much of this active tissue you have in your body using a DEXA scan, which is one of the most accurate measuring tools available. DEXA scans show you how much body fat, muscle and bone tissue is in your body. They’re also used for bone density scans to figure out if you’re suffering from osteoporosis.
Your Metabolic Rate Can Change
Unfortunately, lab testing can be expensive and time-consuming, so you might have to stick to using online calculators to figure out your resting metabolic rate. Whatever method you use to figure out your daily caloric expenditure, it’s important to understand that this number can change throughout your life.
The biggest factor in your metabolism is the amount of muscle mass you have, according to a 2016 study published in Current Biology. Muscle is incredibly active tissue. It’s a massive source of protein for your body. If another area needs protein, your body can break down muscle and send it to that area.
Muscles also help regulate hormones, bone health and inflammation. Muscle uses both fat and glucose as fuel, which helps control the amount of fat and sugar in your blood. Muscle mass makes you more sensitive to insulin, which could help someone suffering from type 2 diabetes.
Muscle Raises Your Metabolic Rate
The more muscle you build, the higher your metabolism climbs. A 2014 study published in the European Journal of Clinical Nutrition found it’s hard to determine your metabolism when you use a calculator and not a machine because the calculators can’t figure out how much muscle mass you have.
Burning Calories After Exercise
When you work out your body naturally burns calories, but the calorie burn doesn’t always stop when the workout ends. Depending on the type of workout you’re doing, your metabolism can remain elevated for hours after activity. This phenomenon is termed excess post-exercise oxygen consumption, or EPOC. EPOC is measured in a similar way to indirect calorimetry, where you analyze the amount of oxygen and carbon dioxide going into and leaving the body. By measuring these numbers before and after exercise you can figure out the different between oxygen consumption before and after exercise.
Certain types of exercise boost your metabolism more than others. Intense resistance training or high-intensity interval training raise your EPOC more than slower endurance exercise, according to a 2015 study published in Research Quarterly for Exercise and Sport.Your resting metabolism burns the majority of calories per day, around 60 percent for sedentary individuals according to an article from UC Denver. On top of that, you can work out to burn more. Activity can be broken down into exercise and daily tasks like walking and cleaning.
Calories Burned From Exercise
Your metabolism can change to burn more calories but it takes time. So what’s the fastest way to burn calories? Exercise! The number of calories you burn during your workout depends on the exercise you do and factors like body weight. Heavier people burn more calories, even if they do the same exercise.Height, weight and gender help determine how many calories you burn from a workout. According to the United States Department of Agriculture, a 5 foot, 10 inch tall 154-pound man will burn 280 calories from walking at 3.5 miles per hour for one hour. The same man would burn about 590 calories from an hour of biking.
Non-Exercise Activity Thermogenesis
Non-exercise activity thermogensis is the number of calories that you burn from activities like cleaning that don’t count as a workout. It could even be walking up and down a flight of stairs. Since it can be sporadic, this number is difficult to accurately measure.
Digestion Burns Extra Calories
On top of metabolism and exercise, digesting food can naturally raise your daily caloric expenditure. An estimated 5 to 10 percent of the calories you burn are from digesting and storing food, according to the Mayo Clinic.
This article origanilly appeared on livestrong.com.
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Home Care Services!
Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.
Top 10 Weight Loss Tips That Actually Work
You gotta set clear, well defined, realistic goals
Written by: Ashleigh Tosh
Whether that’s simply to gain confidence, prep for a big day like a wedding or simply feel better and reap the rewards of a healthy, balanced lifestyle. Weight loss can lead to a host of great things.
But, when it comes to actioning the weight loss, the whole concept can be a bit… daunting.
You only have to type the words “weight loss” into google and you will be bombarded with crash diets, contradictory information, ineffective strategies, fad diets (do not get me started on the tomato diet), celeb diets, tips to lose 10lb in 10 days, tricks on how to cut inches from your waist… the list goes on.
Is it any wonder why it can be super tricky to figure what works, not to mention what sets you up for long term weight loss success?
Well, don’t you worry Goal Planners, because here we’ll dive into the top 10 weight loss tips that truly make a difference and guarantee you smash your weight loss goal AND keep it off.
First things first, you gotta set clear, well defined, realistic goals. you gotta set clear, well defined, realistic goals
It helps you stay focused and motivated throughout your weight loss journey. It provides you with a clear direction and roadmap towards your desired outcome.
It allows you to track your progress and make necessary adjustments along the way.
Tips for Setting Realistic and Achievable Weight Loss Goals
1. Be specific
Define your goal in clear and measurable terms. Rather than saying “I want to lose weight,” aim for a specific target, such as “I want to lose 10 pounds in the next two months.” The clearer you are, the more focussed you will be.
2. Make it achievable
Set goals that are within reach and align with your body’s capabilities. Rapid weight loss might seem tempting, but it’s not sustainable or healthy in the long run.
3. Break it down
Divide your overall weight loss goal into smaller milestones. Achieving these mini-goals along the way will keep you motivated and give you a sense of accomplishment.
Setting Goals
Incorporating Healthy Eating Habits for Weight Loss
Now you have your well-thought-out goals set, the time has come to put the work into your nutrition.
Put simply, the only way weight loss will happen is if you’re in a calorie deficit.
Essentially, eat fewer calories than you use in a day, and you will lose weight.
But that doesn’t mean you should slash your calories to unsustainable levels. Your body still needs calories to function, just as it still needs carbs for energy, protein for recovery and fats to keep your body healthy.
Maintaining a balanced diet is key to successfully smashing that goal.
So, how do you make sure you’re keeping things healthy and setting yourself up for weight loss success?
4. Eat mindfully
Pay attention to what you eat and how it makes you feel. Eat slowly, savour each bite, and listen to your body’s hunger and fullness signals.
5. Focus on whole foods
Opt for natural, unprocessed foods that are rich in nutrients. Fill your plate with plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats.
6. Portion control & track your intake
Be mindful of portion sizes and if you feel up to it, track your calorie intake using Macrofactor or My Fitness Pal.
Tracking is a great way to see if you’re taking in exactly what you need to hit your goal, if you’re unconsciously overeating, or if you’re not eating enough.
Plus, keeping a food journal or use a mobile app to track your daily food consumption can help you identify areas for improvement
Just be aware, one day over your calories isn’t going to “destroy” your progress, just as one day under isn’t going to lead to a sudden 1kg weight drop overnight. It’s all about that weekly average folks!
Of course, if tracking is tricky, here at Goal Plans we do all the hard work for you by calculating your calories and recommending your nutritional breakdown. Check out how our weight loss system works here… www.goalplans.com/.
Effective Exercise Routines and Strategies
Got your nutrition covered? It’s time to get active. It goes without saying that exercise goes hand in hand with healthy eating habits for weight loss.
Here are some proven strategies to incorporate exercise into your routine to cement your weight loss success:
7. Find something you enjoy
Exercise doesn’t have to be boring or dreadful. Choose activities that you genuinely enjoy, whether it’s dancing, hiking, swimming, or playing your favourite sport. Just get that body moving and grooving you lovely people.
8. Mix it up
Avoid monotony by incorporating a variety of exercises into your routine. Alternate between cardio, strength training, and flexibility exercises to keep your body challenged.
There you’ll find HIIT workouts, stretching, mobility, at home workouts and so much more. You’re welcome ��
9. Schedule it
Treat your workouts as important appointments. Set aside specific times for exercise and stick to your schedule as much as possible. By creating a routine, you’re more likely to smash that goal.
And Finally…
10. Celebrate milestones
Acknowledge and celebrate your achievements along the way. Drank 3l of water each day for a week – celebrate. Ate lunch every day rather than skipping it – celebrate. Laced up your trainers and walked 10,000 steps 5 out of 7 days – celebrate. Meal prepped like a boss – celebrate.
Remember, it’s not just the destination that matters, but the journey you take to get there.
By celebrating these small wins, you will not only set yourself up for weight loss success, but you’ll soon find your mindset shifts to a more positive outlook on how you live day-to-day. And that’s fantastic, don’t you think?
Bonus piece of advice…
11. Find your people
Surround yourself with a supportive network of friends, family, or a weight loss community. Their encouragement and guidance can make a significant difference in your journey.
They could be virtual friends on Instagram, members of your local Zumba class or just simply your nearest and dearest. The key thing is they support your endeavours and encourage you every step of the way.
The Goal Plans Crew
And What About Weight Loss Tips That DON’T Work
I mentioned earlier you only must type the words weight loss into google and you’ll be smacked with a hefty dose of stuff that only sets your weight loss journey up for failure. So, it’s essential to separate fact from fiction! Here are a few “tips” that are nothing more than cheap tricks:
Extreme diets
Crash diets that require severe caloric restriction or eliminating entire food groups may yield quick results, but they’re not sustainable and can harm your overall health. Not worth it at all! Also, programmes that vilify foods are not your friend. They simply spread fear about certain food groups, and we ain’t about that life.
Diet pills or supplements
Avoid relying on supplements or pills for weight loss. Instead, focus on nourishing your body with wholesome foods.
Skipping meals
Skipping meals can lead to overeating later in the day, disrupt your metabolism, and negatively impact your overall energy levels. Staying consistent, eating at regular mealtimes and planning your nutrition will have a much greater impact.
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How Junk Food Rewires Your Brain How Exercise Can Reverse the Damage
By Charles Platkin, PhD, JD, MPH
Picture your brain as a finely-tuned orchestra, with billions of neurons playing in harmony to create mood, memory, and consciousness. Now imagine pouring sticky syrup into the instruments, day after day. The strings grow sluggish, the brass corrodes, the percussion loses its rhythm. This is what ultra-processed foods do to your neural symphony—and exercise is the cleaning crew desperately trying to restore the music.
The Discovery of a Crisis
Early observations linked poor nutrition with low mood. In the last 10-15 years, imaging and animal studies have shown that unhealthy dietary patterns are associated with neuroinflammation and even changes in brain structure relevant to mood and memory. Research has documented how high-fat, high-sugar diets correlate with reduced hippocampal and amygdala volumes—brain regions critical for memory and emotional regulation. This wasn’t just about weight gain; something in these foods was affecting the brain itself.
How Ultra-Processed Foods Rewire Your Brain
To understand what happens when you bite into that glazed donut or frozen pizza, we need to follow the journey from mouth to mind. When ultra-processed foods hit your tongue, they trigger an unnaturally intense reward signal. These foods are engineered to hit what food scientists call the “bliss point”—the perfect combination of sugar, salt, and fat that overwhelms your brain’s natural satiety mechanisms.
Within minutes, your blood sugar spikes dramatically. Your pancreas, scrambling to respond, dumps insulin into your bloodstream. But this isn’t the gentle rise and fall your ancestors experienced eating whole grains or fruit. This is a metabolic tsunami. The sudden insulin surge doesn’t just affect blood sugar—it triggers a cascade of inflammatory molecules called cytokines. Think of cytokines as chemical alarm bells that normally help fight infection. But when triggered constantly by processed foods, they become a fire alarm that never stops ringing.
Multiple reviews outline how high-sugar/high-fat diets drive systemic inflammation, oxidative stress, and gut-barrier disruption, which then affect brain neurotransmission. This inflammation can influence the blood-brain barrier—the selective protection that normally keeps harmful substances away from neural tissue. Chronic inflammation allows inflammatory molecules to affect brain tissue, where they activate microglia—your brain’s immune cells—potentially turning them from protective guardians into overly aggressive responders. Meanwhile, the oxidative stress caused by processed foods creates a different kind of damage. Every cell in your body produces waste products called free radicals as it burns energy. Normally, your antioxidant systems neutralize these molecular vandals. But ultra-processed foods dramatically increase free radical production while simultaneously depleting your antioxidant reserves. The result is like rust forming on your neurons—slow, progressive damage that accumulates over years.
The Landmark Brain Medicine Study
Research appearing in Brain Medicine in 2025 by Minke H.C. Nota and colleagues at University College Cork divided young adult rats into four groups to separate the effects of diet from exercise. A Western-style “cafeteria diet”—cook-
Holiday edition 2025 Hits Stands December 4th
istock.com/Jacob Ammentorp Lund
BLURRINESS IN THE CENTER OF YOUR VISION MAY BE A SIGN OF AGE-RELATED MACULAR DEGENERATION
EXPERIENCING BLURRY VISION?
By Cheryl L. Dejewski
Blurriness in the center of your vision may be a sign of age-related macular degeneration or ‘AMD.’ This is a condition in which the macula, a tiny highly sensitive area of the retina responsible for central and detail vision, is damaged. There are two forms of AMD. Both cause loss of central or straight-ahead vision (as needed for driving, reading, and recognizing faces) but, fortunately, not side vision,” explains Brett Rhode, MD, senior partner at Eye Care Specialists ophthalmology practice, where thousands of AMD patients are diagnosed and treated each year. “‘Dry’ AMD is more common (90% of cases), progresses slowly, and is caused by a thinning of macular tissue. Many dry AMD patients retain good sight throughout life; others may need to use magnifiers and aids. ‘Wet’ AMD is less common, can progress quickly, and is marked by the growth of abnormal new blood vessels under the macula, which leak fluid and blood causing blind spots and profound loss of central vision. The earlier wet AMD is detected, the better the chances of preserving vision. Without treatment, about 70% of wet AMD patients become legally blind within two years.”
Daniel Ferguson, MD, an eye care specialist who utilizes the latest advances in ophthalmology diagnosis and treatment, explains, “If we detect dry AMD, we often recommend vitamin supplements, healthy omega fatty acid intake, sun protection, and avoidance of smoking, as measures to prevent or slow progression. If wet AMD is diagnosed, we review the risks, benefits and candidacy for
injections of special medications that inhibit growth of the abnormal blood vessels that cause wet AMD.” He adds, “Although there are NO guarantees, we have seen remarkable results. With regular injections (about every 4-12 weeks), we are able to stop the progression of wet AMD in 90% of our patients and even have up to 30% gain improvement in vision.”
Blurriness in your central vision could also possibly be a sign of a cataract. “A cataract is the clouding of the natural lens located inside the eye behind the pupil. This lens is made mostly of water and protein and works like a camera lens—focusing light onto the retina at the back of the eye to form the images you see. As you age, some of the protein may clump together and start to cloud an area of the lens. This is called a ‘cataract.’ As the clouding advances, it can blur and glare vision to the point of inhibiting day-to-day functioning. Depending on the type of cataract, the clouding may take years or just months to progress,” states Daniel Paskowitz, MD, PhD, a renowned lecturer at continuing education conferences for southeastern Wisconsin eye doctors. “The only effective treatment is to make an opening in the eye, surgically remove the cloudy lens (cataract), and replace it with an intraocular lens implant (IOL) to once again focus light rays onto the retina. Acting like miniature internal contact lenses, IOLs not only provide sharper vision, but often improve sight to levels not seen in years.”
If you are a diabetic, blurred vision could be a complication of your disease. Of the more than 30 million Americans diagnosed with diabetes, up to 45 percent have some degree of diabetic retinopathy (damage to the sensitive retina in the back of the eye), which can lead to vision loss and blindness. Eye care specialist Michael Raciti, MD, explains, “With diabetes, high blood sugar levels can weaken blood vessels in the eye, causing them to leak. Blood sugar fluctuations can also promote the growth of new, fragile blood vessels on the retina, which can sometimes leak blood into the vitreous (the clear, jelly-like substance that fills the eyeball). This diabetes-related retinal blood vessel damage, or retinopathy, can blur vision and lead to permanent sight impairment. And, all diabetics—type 1 or 2, insulin-dependent or not, newly diagnosed or longtime sufferers—are at increased risk with each year that passes.”
Fortunately, diabetes-related sight loss is often preventable with yearly exams and early intervention. “We have been very pleased with the success of medications that can be painlessly injected directly into the eye to stave off progression of the disease by inhibiting the growth of the abnormal blood vessels related to diabetic retinopathy. We have seen some amazing results with these medications,
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AMD >>page 55
Wholistic Medicine
Finding Answers to Thyroid and Immune Mysteries
Authored by: Martin Johnson, DHM, Owner and Natural Health Consultant
Many people think that taking a holistic approach to health primarily involves simply taking a natural health supplement. It really is more than that.
What is Holistic Medicine?
Holistic medicine, or what we prefer to call “Wholistic medicine,” involves looking at the body as a whole unit, working intricately together. At Total Health Nutrition Center, we are trained in medical sciences to review blood work and assess symptom patterns from a wholistic or naturopathic perspective. Unlike many common medical approaches, we don’t just stop at treating the symptom with a drug, we address the whole picture: diet and lifestyle
factors that contribute to conditions such as stress, sleep, activity levels, toxicity, and nutrient deficiency.
Modern Medicine vs. Wholistic Approach
While taking drugs is considered real medicine by some, and the wholistic supplement approach is often referred to as “alternative,” the wholistic approach is much closer to the way medicine was originally intended to be. Drugs do have their place in certain situations, and for shorter durations to improve an out of control symptom. When you really think about it, however, can you fix the root cause of an issue by controlling a symptom with a chemical drug? In the long run, you may actually cause further imbalance and toxicity.
Another factor to consider are the different approaches and views when gathering diagnostic information. A good example is looking strictly at blood work to determine if a person has a thyroid issue. We’ve talked to many people who know they have symptoms of low thyroid function: fatigue, weight gain, thinning hair, and achy muscles. But all their blood markers come back normal, and their symptoms are interpreted as “maybe it’s just stress” or “your just getting older.”
What we often find when we look at this from a wholistic, root cause approach, is most of these individuals have inflammation affecting cellular function from years of toxic exposure due to diet and environmental factors. These toxins affect the cell’s outer lining, the cell membrane, keeping it from recognizing the thyroid hormone as readily as it should. Thus the thyroid hormones such as TSH, T4 and even T3 can look normal in the circulating blood, but cells can’t respond to them as well. It’s like pulling into a gas station when your gas gauge is on empty, opening the gas cap, but pouring the gas on top of your car. Some gas may trickle into your tank, but most is wasted.
If you have been dealing with some unresolved symptoms and you are not satisfied with the quality of health you currently have, give us a call. We offer a free consultation with one of our wholistic practitioners. No charge or obligation. Call 262-251-2929 today.
Holistic medicine is a form of healing that considers the whole person – body, mind, spirit, and emotions – in the quest for optimal health and wellness. According to the holistic medicine philosophy, you can achieve the best possible health by gaining proper balance in life. Holistic medicine practitioners believe that the whole person is made up of parts that depend on one another, and if one part isn’t working properly, all the other parts will be affected.
Yoga for Feet
Stretch, Strengthen, and Soothe Your Soles
By: KURU Footwear
Yoga for the feet and ankles is one of the most overlooked yet powerful tools in improving lower body health. From improving circulation to reducing pain from standing all day, yoga for legs and feet can help restore alignment, flexibility, and strength.
Our feet carry us through every step—and yoga for tired feet offers both physical relief and mental clarity. Whether you’re recovering from injury or managing chronic issues like neuropathy, mindful foot-focused movement can be a game-changer.
Top benefits of yoga for foot and ankle health:
Boosts blood flow to reduce inflammation and fatigue
Builds strength in the arches, ankles, and calves
Encourages proper toe alignment and splay
Reduces risk of plantar fasciitis, flat feet, and overpronation
Supports nerve health, making it helpful yoga for neuropathy in feet
Even a few minutes of yoga for feet and toes per day can help combat the effects of tight shoes, long hours of standing, and poor circulation.
Elevate your yoga practice with specialized attention to your feet. Explore our comprehensive guide to plantar fasciitis, including symptoms, causes, and prevention tips, to keep your feet healthy and pain-free.
Comprehensive Guide to Plantar Fasciitis for Yogis
Discover relief with our comprehensive guide to plantar fasciitis pain relief.
Yoga Poses for Feet and Ankles
Try these beginner-friendly yoga poses for feet and ankles to stretch key muscle groups and support stronger, more stable movement. Each pose can be modified for comfort.
Vajrasana (Diamond Pose)
Vajrasana, also known as Thunderbolt or Diamond Pose, is a foundational kneeling pose commonly used in yoga and meditation. It’s one of the few yoga poses that can be practiced immediately after eating, making it unique in its digestive benefits. For the feet, Vajrasana serves as an accessible and effective stretch for the tops of the feet, the ankles, and the shins.
This pose is particularly beneficial for those practicing yoga for foot pain, tired feet, or plantar fasciitis. Sitting with the tops of the feet flat on the floor encourages gentle stretching of the foot extensors and improves ankle flexibility over time. As you sit upright with a long spine, you also engage your core and build awareness of your posture.
Benefits:
Stretches the tops of the feet, ankles, and lower legs
Increases flexibility in the foot and ankle joints
Promotes circulation through the lower extremities, reducing swelling and fatigue
Supports digestion by placing gentle pressure on the abdominal organs
Encourages proper posture and spine alignment during meditation
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How to Practice Vajrasana:
Start by kneeling on your mat with your knees together and your feet slightly apart.
Sit back so your buttocks rest on your heels. The tops of your feet should be flat against the floor.
Rest your hands on your thighs, keep your spine straight, and engage your core muscles slightly.
Breathe deeply and hold the position for 1–5 minutes.
Modifications:
Knee discomfort: Place a folded blanket or cushion between your calves and thighs for more support.
Ankle or foot tightness: Use a rolled towel beneath the ankles or practice for shorter durations, gradually increasing as flexibility improves.
Vajrasana is a gentle and grounding pose—perfect as a starting or ending point for a yoga for feet and ankles routine. Its simplicity makes it accessible for beginners, yet it offers deep benefits when practiced mindfully.
Downward-Facing Dog (Adho Mukha Svanasana)
JLco - Julia Amaral
Downward-Facing Dog is one of the most recognized and widely practiced poses in yoga, offering a full-body stretch that focuses heavily on the feet, calves, hamstrings, spine, and shoulders. As part of a yoga for feet and legs routine, this pose delivers a dynamic combination of stretching and strengthening that benefits both the upper and lower body.
This inversion pose helps reverse the effects of gravity on the feet and improves blood circulation throughout the legs. It’s particularly helpful for those dealing with tired feet, arch pain, tight calves, or plantar fasciitis.
Benefits:
Elongates the calves, hamstrings, and Achilles tendons
Strengthens the arches, toes, and anklesEnhances flexibility in the feet while relieving tension in the soles
Improves posture by stretching the spine and opening the shoulders
Encourages circulation to the lower limbs, reducing swelling and fatigue
How to Practice Downward-Facing Dog:
Begin on all fours with your hands shoulder-width apart and knees hip-width apart.
Tuck your toes under and lift your hips toward the ceiling, forming an inverted V-shape.
Press your hands firmly into the mat while keeping your arms straight and ears aligned with your biceps.
Aim to bring your heels toward the floor (they don’t have to touch). Keep your knees slightly bent if needed.
Hold the pose for 5–10 breaths, focusing on lengthening the spine and engaging the arches of your feet.
Modifications:
Tight hamstrings or calves: Keep a bend in your knees or elevate your heels on a rolled towel.
Foot fatigue: Pedal your heels gently to alternate stretching each calf and foot sole.
Wrist sensitivity: Practice on forearms or elevate hands on blocks.
Downward-Facing Dog is a go-to pose for tired feet and tight legs. It’s energizing, grounding, and offers a full reset for both body and mind. Practiced regularly, it’s a cornerstone of yoga for the feet, ankles, and lower back.
Pyramid Pose, or Parsvottanasana, is a standing forward fold that deeply stretches the hamstrings, calves, and Achilles tendons while strengthening the legs and promoting balance. It’s especially effective for addressing tight arches, flat feet, or postural imbalances.
This pose is often used in yoga for legs and feet sequences to promote alignment and relieve tension built up from prolonged standing or walking. Its emphasis on balance also helps train the small stabilizing muscles in the feet and ankles.
Benefits:
Stretches the entire posterior chain, including hamstrings, calves, and the soles of the feet
Improves posture and realigns the spine and hips
Strengthens quadriceps and stabilizing muscles in the lower legs
Helps correct overpronation and provides relief for flat feet
Enhances foot awareness and control, important for balance and coordination
How to Practice Pyramid Pose:
Stand tall and step one foot back 2–3 feet, keeping both legs straight and hips facing forward.
Square your hips and hinge forward at the waist, bringing your chest over your front leg.
Place your hands on the shin, yoga blocks, or the floor for support. Keep both feet grounded, with equal weight distribution from heel to toe.
Hold for 5–10 breaths, then switch sides.
Modifications:
Tight hamstrings: Place blocks beneath your hands for extra support.
Balance challenges: Practice near a wall or chair for added stability.
Flat feet: Focus on lifting the arch of the front foot while grounding the heel.
Pyramid Pose is a powerful tool in yoga for the feet and ankles. It promotes long-term flexibility and muscular control—two essentials for a healthy, supported gait.
Staff Pose (Dandasana)
Dandasana, or Staff Pose, is a foundational seated yoga posture that helps establish correct alignment and awareness throughout the entire body. While it may look simple, this pose actively engages the legs, feet, core, and spine—making it an essential addition to any yoga for feet and ankles routine.
As a grounding pose, Staff Pose strengthens the muscles in the feet and legs while gently encouraging ankle mobility and foot flexion. It also serves as a baseline for seated posture, promoting spinal integrity and core stability.
Benefits:
Improves dorsiflexion (flexing your foot upward) and ankle mobility
Strengthens the arches, ankles, calves, and thighs
Encourages active engagement of the feet, helping with flat feet and weak arches
Enhances posture awareness and spinal alignment
Teaches foundational body mechanics for other seated and standing poses
How to Practice Staff Pose:
Sit on your mat with your legs extended straight out in front of you, feet hipwidth apart.
Flex your toes upward toward your face, keeping your heels grounded and legs fully engaged.
Place your palms or fingertips beside your hips, pressing into the mat to lift through your spine.
Engage your quadriceps, draw your shoulder blades down and back, and gaze
WELLNESS FOR Body, Mind, and Spirit
forward with a neutral neck.
Hold for 5–10 breaths while maintaining steady core engagement and foot activation.
Modifications:
Tight hamstrings or lower back: Sit on a folded blanket or bolster to tilt your pelvis slightly forward.
Limited ankle mobility: Use a yoga strap around the balls of your feet to encourage dorsiflexion.
Weak core or rounding spine: Keep hands slightly behind the hips to assist with upright posture.
Pro Tip:
Flex your toes upward and press through the heels to fully engage the feet and calves. Imagine you’re pushing into an invisible wall with your soles—this will help strengthen the arches and reinforce stability from the feet up.
Staff Pose may be stationary, but its benefits are far-reaching. It sets the tone for strong, aligned movement throughout your entire yoga practice.
istock.com/meteo021
Toe Stretch Pose
Toe Stretch Pose is a powerful yet often underrated posture in any yoga for feet and toes sequence. This pose targets the intricate muscles, ligaments, and connective tissues in the soles of your feet, offering a deep, focused stretch that helps relieve tension, stimulate nerves, and improve overall foot function.
To practice this pose, you simply kneel on your mat with your toes tucked under and sit back on your heels—gently increasing the stretch through the arches, balls of the feet, and toe joints. It’s especially beneficial for those experiencing symptoms of plantar fasciitis, neuromas, or neuropathy, as it helps wake up underused areas and improve sensory awareness.
Benefits:
Deeply stretches the plantar fascia and toe flexor muscles
Improves blood circulation to the toes and forefoot
Enhances flexibility in the toes, which supports balance and alignment
Activates nerve endings in the feet, making it an excellent yoga pose for neuropathy in feet
Helps release tension from tight shoes or standing for long hours
How to Practice Toe Stretch Pose:
Begin in a kneeling position with your knees hip-width apart.
Tuck your toes under so the balls of your feet and toes are pressed into the floor.
Slowly lower your hips toward your heels, allowing your body weight to deepen the stretch.
Keep your spine straight and place your hands on your thighs, knees, or a yoga block for support.
Hold for 30 seconds to 2 minutes, breathing deeply. Gradually increase the duration over time.
Modifications:
Sensitive toes or plantar fascia: Place a folded blanket under your knees or toes for cushioning.
Difficulty balancing: Use yoga blocks under your hands or place your hands on a chair for extra support.
Tight arches: Keep your weight slightly forward until your feet begin to open up more fully.
Toe Stretch Pose can be intense at first, but it delivers powerful rewards with regular practice. Approach it gently, and over time, you’ll build resilience, mobility, and strength in your feet—right from the toes up.
Can Yoga Help Neuropathy, Foot Pain, or Fatigue?
Yes—yoga for neuropathy in feet can help by promoting nerve stimulation, improving circulation, and easing stiffness in the lower limbs. Yoga for foot pain and chronic fatigue can restore foot mechanics and alleviate discomfort caused by poor footwear, posture, or long periods of standing.
Try yoga for foot and leg relief if you experience:
Numbness or tingling in toes or soles
Plantar fasciitis or heel pain
Flat feet or overpronation
Swelling and soreness after standing or walking
In addition to daily stretches, supportive footwear designed for foot pain can dramatically improve your quality of life. Learn more in our plantar fasciitis relief guide.
What Should You Wear for Yoga for the Feet?
Most yoga for the feet is best practiced barefoot. This allows your toes to grip, your arches to activate, and your heels to stabilize.
If you’re sensitive to cold or hard floors, opt for non-slip yoga socks or barefoot shoes. After your practice, transition into supportive shoes with arch and heel support to maintain your gains.
The Courage To Be Ourselves
By Kalpana (Rose) M. Kumar, M.D.
Do you ever wonder why it is so difficult to be who we truly are?
The first half of life is the platform where we are more vulnerable to external imprints (including our family of origin) than our inner voice. If our family values money, prestige, and fame this is what we are imprinted to achieve. All through history, society has placed great emphasis on external values like those. Notoriety, money, fame, high-end living, all become seductive goals for our egos. But these values are superficial and impermanent. Once achieved, their novelty wanes and a deeper emptiness surfaces. We don’t have to go far to see wealthy and famous celebrities reveal the lack of meaning in their lives. From experience, we can conclude that money and fame are superficial values that run only skin deep.
For the first 14 years of our life, we receive parental imprints, first from our mothers, then our fathers. After that, the magnetic pattern of family and ‘familiarity’ is internally laid and we begin the next stage of ego development towards young adulthood into midlife. Our inner guidance system begins communicating with us through discomfort when we make choices from imprinted patterns that run contrary to what we feel is right for us, our Authentic Self. Our body feels this split. This can present as symptoms of agitation or feeling ‘out of sorts’, and also anxiety, depression, sleep disturbance or even general malaise and fatigue, and other physical symptoms.
During the first half of our life, we adapt to the world around us, first to our families, then our peers, and society at large. When we are young, our very survival depends upon our ability to adapt. However, adaptations that keep us alive are different from the adaptations that we feel may be necessary to preserve our loyalty to family patterns. Family patterns that are not in alignment with what feels right for us, when obeyed, can actually rupture our alignment with our Authentic Self. This can damage our self-esteem, over time. For example, a gifted artist, rather than pursuing a life of creative expression and financial simplicity, may adapt to a family’s expectations to become an engineer or a doctor as their family may value a professional career over art. If they don’t pursue their passion for art, the split between their true nature and their adapted choices, over time, may begin to present as symptoms of depression or anxiety. The lack of meaning in their professional life is clearly due to their adaption to family values versus pursuing what they love. In compromising intrinsic values for externally imposed ones, the tension between the Authentic and adapted Self results in their symptoms. These can only be
healed by creating a course correction to pursue their passion in favor of a career that does not feed their sense of meaning. This can often mean risking abandonment by their family whose values they are rejecting over intrinsic ones. This choice requires courage. A course correction like this is common in midlife.
The courage to be who we are is essential for us to live from a place of meaning. We must be prepared to disappoint others in our quest to follow our bliss, our inner guidance system, and to live authentically.
This is difficult for most. Embedded in disappointing others is our fear of
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When Is It the Right Time for Senior Living?
Deciding when to move to senior living is one of the most personal— and often most delayed—decisions older adults and their families face. Understandably, many hesitate, believing they’re not “ready” or fearing a loss of independence.
But waiting until a health emergency occurs that forces the move can mean fewer choices, greater stress and missed opportunities for a fuller, healthier life.
Key Signs It Might Be Time for Senior Living
If you’re beginning to feel that your current lifestyle of living at home no longer supports your social, physical or emotional well-being, it may be time to consider the benefits of senior living. Here are a few common signs that a move could improve quality of life.
When is the right time for senior living? The truth is, the right time for senior living is before you “need” it. Choosing to move earlier gives you the freedom to explore options, settle in comfortably, and take advantage of everything today’s senior living communities have to offer—especially the vibrant lifestyle, social connections and wellness support that help maintain independence and increase longevity.
What Is Senior Living, and Who Can Benefit?
So, what is senior living? Senior living encompasses a range of communities designed to support older adults at various stages of independence—from Independent Living to Assisted Living and Memory Care. These communities combine convenience, support and social opportunities in a safe and enriching environment.
You can move anytime you’re ready to enjoy more freedom, fewer responsibilities and a better quality of life. Moving earlier allows you to engage in wellness activities, take advantage of services, and build new friendships while you’re still independent and active. Learn more about Independent Living at Charter Senior Living of West Bend.
When to Move to Senior Living: 3 Key Signs
If you’re beginning to feel that your current lifestyle of living at home no longer supports your social, physical or emotional well-being, it may be time to consider the benefits of senior living. Here are a few common signs that a move could improve quality of life.
A Desire for a Social, Active Lifestyle
Loneliness is one of the most common challenges older adults face—especially when living alone. Maintaining an active social life becomes harder with age, and isolation can take a toll on mental and physical health.
Senior living communities like Charter Senior Living help you stay connected. With group activities, Senior S.P.A.R.K. Club programming and daily opportunities to make new friends, it’s easier than ever to stay socially engaged and combat loneliness.
Home Maintenance Becoming a Chore
Yard work, home repairs, and cleaning can become burdensome and even dangerous. Instead of enjoying retirement, many older adults find themselves overwhelmed with upkeep.
In a senior living community, all of that is taken care of—giving you more
Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call
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.
We’ll help you every step of the way.
time and energy to focus on doing the things you love, whether that’s painting, gardening or simply enjoying a coffee with friends.
Lack of Exercise or Physical Activity
Without regular motivation or access to safe, supportive exercise options, physical activity often declines. That can lead to serious health issues over time.
Senior living communities offer structured fitness classes, walking clubs, yoga and wellness seminars. Staying active becomes a part of daily life, not a challenge.
The Benefits of Moving Sooner Rather Than Later
Moving to senior living before it becomes a necessity can lead to a more empowered, fulfilling lifestyle—one where you remain in control, engaged and supported every step of the way.
Here are just a few of the life-enhancing benefits:
Enhancing Independence: Moving while you’re still able to be active and involved in community life allows you to maintain—and even strengthen—your independence. You’re in control of the transition, not reacting to a crisis.
Secure, Convenient Future: Enjoy a worry-free lifestyle where cooking, cleaning and upkeep are no longer concerns. Focus instead on travel, hobbies and time with loved ones.
Socialization and New Friendships: At a community, programs like our Senior S.P.A.R.K. Club create daily opportunities to engage with others, share interests and build meaningful relationships.
Health and Longevity: Seniors who move to supportive living communities enjoy better overall health and increased longevity, thanks to consistent access to wellness resources, healthy meals, social stimulation and professional care.
Why Waiting Too Long Can Limit Your Options
Many seniors wait until a crisis—like a fall, health decline or caregiver burnout—forces the decision. At that point, options may be limited, and the transition can be emotionally and physically taxing.
By choosing senior living proactively, you retain the power to select a community that fits your lifestyle, values and future care needs—on your terms.
Is Now the Right Time for You or a Loved One?
Making the decision to move to senior living is a deeply personal choice—and timing matters. Often, people wait until a crisis forces them to act, but being proactive allows for greater freedom, more choices and a smoother transition. Instead of waiting until daily life becomes too challenging, consider your current lifestyle and needs.
Mark Your Calendar!
Ask yourself:
Do I feel lonely or isolated?
Has home maintenance become overwhelming?
INTO WELLNESS” HEALTH FAIR
Would I benefit from a more active, social lifestyle?
Am I looking for ways to enhance my wellness?
If you answered yes to any of these, it might be the right time for senior living—and the perfect time to explore what Charter Senior Living has to offer.
Forget cooking and grocery shopping. Enjoy chef-prepared meals crafted for nutrition, taste and variety—all in a warm, social setting.
Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.
Tailored Wellness and Activity Programs
Whether it’s a walking club, fitness class or wellness workshop, our communities support active aging with personalized programming to help residents stay sharp and strong.
Personalized Care That Supports Independence
A community offer care that’s as unique as you are. From light support to more involved assistance, services like housekeeping, personal care and medication management are available as needed—allowing you to focus on what you enjoy most.
For more information visit Charter West Bend at hwww.charterofwestbend. com or call 262.468.9743, Charter Hasmer Lake www.charterofhasmerlake. com or call 262.854.0396, Charter Mequon /www.charterofmequon.com or call 262.324.6670
The moment you step foot inside our community, you’ll understand why residents and their loved ones instantly become part of the greater enior Living family. Our personalized approach to Assisted Living takes away worry and adds comfort for those seeking the best in senior care. Learn how to get started on your journey to exceptional senior living and why choosing Charter makes all the difference.
We specialize in an important care level and lifestyle – Assisted Living. Whatever you seek from senior living for yourself or a loved one, know that when you step foot into a community, you’ll be welcomed with open arms, treated like family, and feel comfortable in a place where you’ll find the best Assisted Living services.
Gifts That Keep On Giving
Giving gifts can be tricky. Especially if you know the recipient is trying to downsize. At Smart Moves we often help people organize and downsize their space in preparation for a move or to improve their current living space. Sometimes this involves letting go of items while finding a way to hold onto the memories they invoke. As a result, we have curated this list of ideas that can both honor memories and be a way to give a gift that is meaningful and long lasting. Let us know if you have given or received any of these gifts. Are you planning to give a “memory saving” gift this year?
Transform the Memory:
1. Shirt Quilt/Pillow: A collection of t-shirts from fun runs, multiple flannels, band t-shirts from concerts attended. These are just a few examples of shirt collections we’ve seen. One great way to minimize a collection of shirts is by turning them into a quilt. Project Repat is one company that makes this an easy project and a quick google search can bring up local quilters who also offer this service. Another option is to turn a loved one’s shirt into a pillow. What a great way to be able to curl up with your memories and make space in your dresser drawers at the same time!
2. Wall Hanging/Ornaments: Turning fabrics or collections into a hanging decoration is another fun option. Fishing lures into windchimes, measuring cups and small tools as ornaments, are just a few ideas of ways to share collections with family members.
3. Shadow Boxes: The following are a few great ideas we’ve seen: framing a loved one’s famous recipe with a picture of them to hang on the kitchen wall, your parents wedding rings with a wedding photo, your child’s first pair of shoes with a drawing, mom’s costume jewelry collection turned into artwork. What would you find frame worthy?
Share the Photos:
1. Photo Estate Organization: Many clients report feeling overwhelmed by their photo and/or video collections. Offering to help someone organize them into photo safe boxes or digitize is a great gift. If this is not something you have the skill or time for look at hiring a company like Pixologie to do all the sorting, organizing, and formatting for you.
2. Digital Frames: There are lots of digital picture frames available these days. This allows families to share photos from anywhere in the world to the loved ones frame. What a great way to stay connected all year long!
Save the Stories:
1. Storyworth is a great gift for loved ones who would like to share their life story, and we all have stories to tell. Each week a question prompt is sent to reflect one and after one year the responses are turned into a book to share with family and friends.
2. The Stories Project: Not into writing, capture the stories through video. A team will interview your loved one and produce a video that captures their stories in their own voice.
For more information visitwww.smartmoveswi.com.
When it’s time to begin a new chapter in life that involves a change in residence, Smart Moves will take care of the details of moving, so you can focus on the details of living.
istock.com/ Anna Ostanina
The Key to a Long, Healthy Life Taking Care of Your Heart
A healthy heart is the foundation for a long and active life. According to the American Heart Association (AHA), the two most powerful tools for preventing heart disease are a balanced diet and a healthy lifestyle. By making small, consistent changes, you can protect your heart and improve your overall well-being for years to come.
1. Move More — Stay Active
Physical activity is one of the most effective ways to strengthen your heart. Know your calorie needs. Daily calorie requirements vary depending on your age, sex, body size, and activity level. Nutrition labels are typically based on a 2,000-calorie diet, but your needs may differ.
Aim for regular exercise. Strive for at least 150 minutes of moderate-intensity activity (like brisk walking, swimming, or cycling) or 75 minutes of vigorous activity (like running or aerobic dancing) each week.
Break it up. If your schedule doesn’t allow long workouts, try 10-minute activity sessions throughout the day—every bit counts.
For heart health benefits: The AHA recommends 40 minutes of moderate-tovigorous aerobic exercise, 3–4 times per week, especially for lowering blood pressure and cholesterol.
Move often. Reduce sedentary time—stand, stretch, or take short walks during breaks to keep your circulation and energy levels up.
2. Eat a Variety of Nutrient-Rich Foods
The best diets focus on foods packed with vitamins, minerals, fiber, and pro-
tein, while keeping calories in check. These foods support healthy weight management, blood pressure, and cholesterol levels.
Build your plate with:
A wide variety of fruits and vegetables (fresh, frozen, or canned without added sugars or salt)
Whole grains like oatmeal, brown rice, and whole-wheat brea
Low-fat or fat-free dairy products (such as milk, yogurt, and cheese)
Lean proteins like skinless poultry, fish, and plant-based sources such as beans and lentils
Heart-healthy fats from nuts, seeds, and non-tropical vegetable oils (olive, canola, sunflower)
The DASH (Dietary Approaches to Stop Hypertension) eating plan is particularly effective at reducing high blood pressure and lowering your risk of cardiovascular disease.
3. Limit Nutrient-Poor, High-Calorie Foods
Moderation is key when it comes to foods that can harm heart health. Try to limit or avoid:
Saturated and trans fats (found in fatty meats, fried foods, baked goods, and processed snacks)
Excess sodium (salt) — too much can raise blood pressure
Red and processed meats — enjoy in moderation, choosing lean cuts when possible
Added sugars and sugar-sweetened beverages — opt for water, herbal tea, or sparkling water instead
4. Follow Smart Eating Habits
Heart-healthy eating isn’t about restriction—it’s about balance and smarter choices:
Choose whole foods whenever possible—fresh fruits, vegetables, and whole grains.
Prepare foods simply—grill, bake, or steam instead of frying.
Eat fish at least twice a week, especially fatty fish like salmon, trout, or herring, which are rich in Omega-3 fatty acids that protect heart health
Choose low-fat dairy and limit saturated fat to less than 5–6% of daily calories by replacing butter and animal fats with olive or canola oil.
Reduce sodium intake to no more than 2,400 mg per day, and ideally to 1,500 mg for optimal blood pressure control. Use herbs and spices for flavor instead of salt.
Avoid trans fats entirely — steer clear of foods containing partially hydrogenated oils.
Limit alcohol consumption. Women should have no more than one drink per day, and men no more than two.
5. Avoid Tobacco and Smoking
Smoking is one of the leading causes of heart disease and stroke. It damages blood vessels, raises blood pressure, and reduces oxygen in your blood. The good news? Your risk of heart disease begins to drop almost immediately after you quit. Within a year, your risk of coronary heart disease is cut in half.
istock.com/Jacob Wackerhausen
Seeking Wellness in Older Adults Community
Many people delay the decision to move to a retirement community due to misconceptions or fear. They often regret not making the decision to move sooner; when they were healthier, more involved, or did not realize how lonely they were and the reasons go on and on. Regret is undesirable in all times of life; retirement decisions are no different.
The many activities and daily interactions with friends and neighbors offer a dynamic and stimulating environment.
Residents freely share their thoughts about retirement living in general and the choices available to them. As you read through this article, look for the comfort, freedom and peace of mind that come from making informed choices.
“Statistics show that retirement community residents live healthier and longer lives than those living alone.” That doesn’t sound like rocket science; we need people. A resident commented, “If I knew how many of my friends lived here, I would have moved in years ago.” As one resident says, “I have to admit,
it was lonely sometimes at home, now there is always something enjoyable to do.” Whether you want to participate in all of the social activities and outings or read a good book in the quiet of your apartment, the choice is yours.
“I love telling stories and reminiscing but it’s not always easy when they’re thirty years younger than me,” remarks a resident.
A retirement community, by its very nature, allows people to interact with people their own age affording greater empathy and identification. Memories and recollections are complimented when two people can truly share the depth and breathe of events.
Somewhat tongue-in-cheek yet true, is the adage that retirement communities provide a “constant reservoir of friends.” “I never have to worry about home upkeep or shoveling again,” said a smiling resident. Now you can choose what you would like to spend time doing: cooking in your apartment, patio gardening, traveling, learning to paint or play the piano; all of the things you never felt you had time to do before. The choice is yours.
Keeping the mind, body and spirit healthy is the goal of many retirement communities. “When I moved here, it was very impressive to see how many care about my wellbeing,” a resident reported. Your choice of personal wellness goals are supported by a retirement community’s team who are all rooting for you. “Wellness programs” are growing initiatives in retirement communities to ensure balance, increased strength and awareness of changes.
Many retirement communities provide a spiritual component through pastoral visits or Sunday services that keep your hope and faith strong through all times of life.
Retirement communities offer various forms of financial protections like “life care” or “endowments” that protect your financial future regardless of your health. A “life care” type contract also provides the potential for tax deductions for prepaid medical expenses. If you don’t feel the need for long term health care coverage, many communities offer rental programs, so again the choice is yours as to which option works best for you.
“When my wife had her stroke, it was so convenient to visit her several times a day. I couldn’t do that if I had to drive each way,” commented a resident. Should a care need arise, retirement communities can provide professional and caring services, all in the comfort of your “community.”
The choice is yours regarding your lifestyle and many elements need to be considered in making your decision. Should you decide that a retirement community is right for you, there are many elements, such as the ones listed here, that need to be considered and weighed, so that you can feel confident about your choice.
istock.com/AnnaStills
Embracing The Journey Into Your Later Years
In a society that idolizes youth, growing older can feel like swimming against the tide. It’s no secret that many aging citizens feel inclined to hide their grays or cover up their dark spots with makeup. But we’ve also noticed a rising trend of folks embracing their silver strands and opting for a more natural look!
StyleSeat surveyed over 2,000 Americans on their perceptions and experiences with getting older. We found that in some corners of America, people are not just accepting but embracing the journey into their later years.
From redefining beauty standards with gray hair and wrinkles, to celebrating an evolving personal style, residents of certain states are rewriting the rules on aging. Read on to discover where in the U.S. the golden years are truly seen as golden.
When it comes to grays, 2 in 5 embrace them and forego dyes to cover them up. By not using makeup to cover signs of aging, 54% embrace their aging skin.
How We Measured Who Embraces Aging
The prospect of growing older and exhibiting signs of aging is a concept that carries varying degrees of acceptance across the U.S. population. Our survey re-
vealed that 63% of Americans are receptive to the idea of aging and the changes it brings to their appearance.
However, a deeper look into the data shows that societal perceptions and pressures differ for men and women. Men, at 70%, seem more comfortable with the aging process than women, with only 57% of them embracing it. This disparity speaks volumes about the beauty standards women encounter, often emphasizing youthful looks over the natural aging process.
To capture these insights, our state-by-state survey posed a series of questions to respondents, such as: “If you have gray hair, do you dye it to cover it up?”; “Have you ever undergone cosmetic surgery to retain a youthful appearance?”; and “How do you feel about the idea of aging and looking older?”
Based on the responses to these queries, we allocated a score out of 100 for each state, offering a unique perspective on how regions differ in their attitudes towards aging.
Gray Is Beautiful
The graying of hair, an undeniable symbol of the passage of time, is being embraced by a growing number of Americans. Two out of every five in the country who have gray hair choose not to hide behind hair dyes, letting their grays shine through.
However, a gender divide is evident: Men, at 54%, are more than twice as likely as women (25%) to celebrate their silver strands.
To appear younger, 1 in 5 Americans alters their hairstyle. Looking deeper into the gender specifics, 24% of women opt for these youthful hairdos compared to 17% of men, again spotlighting the gender-based beauty pressures.
In a surprising twist, nearly a tenth of Americans have intentionally dyed their hair gray as a style choice even before time could turn it that shade. Leading this trend are the boomers with 12%, followed closely by Gen X at 10%, while millennials and Gen Z are neck and neck at 7%.
Regionally, some states stand out for embracing gray hair. Virginia leads the pack at 53.2%, followed by South Carolina (52.1%), Georgia (49.0%), Pennsylvania (47.1%), and Iowa (46.8%).
Across generations and states, the acceptance of gray hair is an inspiring testament to changing perceptions about aging and beauty.
Aging Is an Opportunity, Not an Obstacle
It’s refreshing to discover places where people welcome the wisdom and beauty that come with age.
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Mindfulness For Anxiety Relief, Mind and Body
Mindfulness helps reduce stress, anxiety, worry and sleep problems. Mindfulness helps increase happiness, peace, and joy.
Sound good, doesn’t it? But what is “mindfulness?” A simple definition is very difficult. Mindfulness is a way of being. It involves conscious awareness of your current thoughts, feelings, and surroundings, along with a gentle acceptance of what you notice. Being mindful means putting focus and attention on only what is happening in the here and now. It’s about noticing the present moment, allowing and accepting it as is.
You’d be surprised how many moments of your day go by WITHOUT your conscious attention to the here and now. Ever had a time when you were driving and suddenly realized you missed or almost missed a turn, or that you were further along the road than you realized because you were driving on auto-pilot? At times like that, the body and the mind are in two different places.
Integrating Mind and Body
Mindfulness means keeping the mind and the body together in the present moment. Unless you have a magic time machine, your body’s only choice is to be in the present moment. But your mind has the amazing ability to go to other places.
Your mind can go to the future, worrying or anticipating what may or may not happen. It can also go to the past, rehashing what already happened, wondering if you did the right thing, guessing what other people thought, reliving a positive or negative experience. Stress and anxiety often result when the mind goes somewhere else.
How
to Enjoy Your Tea
Thich Nhat Hanh, famous Zen Buddhist Master, said: “You need the practice of mindfulness to bring your mind back to the body and establish yourself in the moment...Suppose you are drinking a cup of tea. When you hold your cup, you may like to breathe in, to bring your mind back to your body, and you become fully present...You are not lost in the past, in the future, in your projects, in your worries...you enjoy your tea.”
Mindfulness often begins with slowing down and consciously focusing your attention on what you can notice in the here and now with your senses: seeing, smelling, tasting, hearing, touching.
You can notice how your tea cup feels in your hand, smell the aroma, feel the heat, and taste the different flavors on your tongue. As you simply notice, you become the “observer.”
The mindful “observer” can simply notice physical sensations, and then begin to observe thoughts and feelings as well, all without judging or analyzing.
Observing your thoughts and emotions in a non-judgmental and accepting way helps you approach stressful situations more clearly. Rather than have an automatic anxiety reaction to a distressing event, you will be better able to mindfully choose a more objective response.
Practicing Mindfulness
There are many different ways to practice mindfulness. Mindfulness can involve a formal practice, and it can also be integrated into many of your usual daily activities.
A formal practice might mean setting aside time for a sitting meditation or mindful movement practices like walking meditation or yoga. However, this is not necessary.
You can be mindful as you focus your attention on your feet planted firmly on the ground. You can practice mindfulness while eating, walking, sitting with your pet, brushing your teeth, walking in the forest...when doing just about anything.
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Daily Habits To Keep Your Brain Sharp as You Age
We hear often that keeping our brain sharp as we age is important for maintaining overall health and cognitive function. But what exactly is cognitive function? It’s the mental processes our brains use to think, learn, understand, remember, and solve problems. These functions include attention, perception, memory, language, problem-solving, and decision-making. “In simpler terms,” says Jon Bain, Owner/GM of Right at Home Milwaukee-Waukesha, “cognitive function is the way our brain helps us make sense of the world, process information, and interact with our surroundings.”So, the more often we do things that truly engage our mental abilities (read: avoiding couch potato syndrome), the better off we are as we age. Bain offers these 10 daily habits that can help protect and promote brain health as you age.
1. Exercise. Engage in regular physical activity to improve blood flow, release endorphins that enhance mood and cognitive function, and promote neuroplasticity. Think of neuroplasticity as the brain’s natural way of adjusting and reshaping itself to help us better navigate and interact with the world.
2. Eat a healthy diet. Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. The Mediterranean diet and the DASH diet, for example, have both been linked to better brain health. “It may be better to think of both of these types of eating as just that—eating plans rather than ‘diets,’ per se,” says Bain. “The emphasis is more on healthy eating and less on weight loss.” (Although a healthy lifestyle may lead to weight loss.)
3. Get enough sleep. Aim for seven to nine hours of sleep per night to allow your brain to consolidate memories and repair itself. And do what you can to ensure you get both enough sleep and quality sleep.
4. Stay socially active. Engage in social activities and maintain strong relationships to reduce stress, boost mood, and promote cognitive health. Many studies have proven both the negative effects of isolation and loneliness on our mental health and the opposite: the positive impact of being sociable.
5. Challenge your brain. Participate in mentally stimulating activities such as learning a new skill, teaching, or volunteering. People of all ages enjoy problemsolving puzzles such as crosswords or sudoku, but that’s just a start. Beyond problem-solving, seek out activities that involve learning, critical thinking and judgment, and memory skills. Think of balancing your checkbook or making a budget, volunteering on a nonprofit board, taking a class, or joining a discussion group (such as a book group). “An added brain boost with these types of activities is that they often involve connecting and talking with others,” notes Bain.
6. Manage stress. Stress can have a life-changing impact on our mental and physical well-being. Practice healthy stress-reduction techniques like mindfulness, meditation or yoga to protect your brain from the negative effects of chronic stress. The mental health benefits of being outside in nature are well documented.
7. Prioritize mental health. Managing stress isn’t the only element of protecting brain health. Anxiety, fear, sadness and depression all take a toll—in fact, it’s easy for these negative feelings to accumulate over time. Seek help from a professional to maintain your cognitive function.
8. Stay organized. Create routines and use tools like calendars or lists to keep your mind decluttered and focused. Staying organized reduces the amount of mental effort required to remember and track tasks, appointments, and other daily responsibilities. This allows your brain to focus on more important cognitive tasks and reduces the risk of cognitive decline. What’s more, you’ll gain a sense of accomplishment that, in turn, can boost your self-esteem.
Staying Strong in your Daily Routines
There’s no denying that our ability to respond to exercise gets blunted as we grow older. No individuals, even seemingly superhuman pro athletes who keep winning championships into their 40s, will have the same physical response to exercise at age 70 as they do at 30 or even 40. So, what is some bottom-line, realistic advice to keep strong and moving as we age?
Know what to expect. First, don’t try to compare yourself to younger people. Everyone is unique and we all age differently.
We all should think about how to build up a base of strong muscles to prepare for the loss of muscle and strength that we will experience as we age.
— Barb Nicklas, Ph.D., professor, gerontology and geriactric medicine, Wake Forest University School of Medicine
Nicklas notes, “A 60-year-old is very different from an 80-year-old. We need to be careful about lumping all older people into the same category. Aging starts at birth, and throughout our lifespans, exercising to help prevent disease and disability is very important. Movement, strength, and balance training is important at any age, but we need to adjust our expectations.”
Move mindfully. Beavers points out that low bone density and muscle strength are associated with increased falls and fractures. Exercises that incorporate mindfulness with balance and movement, such as tai chi and yoga, can improve strength in these areas and help prevent falls and fall-related fractures.
Make it part of your daily routine. Villareal emphasizes that if online or inperson group classes aren’t your thing, everyone can still work exercise into their daily routines.
“We encourage people to just walk more,” he said. “Walk around the house or office, walk to the store. In the office you can take brief exercise or stretching breaks every 15-20 minutes and try to use all your muscles.”
Keep it fun. According to Fielding, “It’s about finding things that people want to do and like to do, not just exercise for exercise’s sake, but something we enjoy. Goal setting is also important. We ask our volunteers to list everyday things they want to be able to keep doing as they grow older, like play with their grandchildren or be able to take laundry up and down the stairs. Lots of things count as exercise: It doesn’t have to be running or going to the gym or riding a stationary bike. It could be dancing, gardening, or housework.”
Set realistic goals. Fielding noted that everyone is different and it’s not one size fits all.
“Some like group exercise, others prefer a solitary routine to clear their head,” he said. “But setting realistic goals is important. A good goal is about 150 minutes per week of moderate-level exercise, but you see benefits even at lower levels than that. Older adults should try to get strength training in the mix one to two times per week.”
The bottom line is to get moving.
“Any physical activity is better than no physical activity. Even a couple minutes per day matter, and small changes lead to big improvements.”
Can strength training help prevent obesity as we age?
While strength training is great for otherwise healthy older adults, what about those who are overweight or living with obesity? NIA supported scientist Dennis T. Villareal, M.D., a professor at the Baylor College of Medicine in Houston,
has found that incorporating weightlifting into an exercise and diet intervention for older adults with obesity yields better results than diet or aerobic exercise alone.
Villareal and his colleagues work with older adults with obesity, including volunteers from a nearby Veterans Affairs hospital and others recruited from the surrounding community. Their study participants are still functionally independent but are at risk of losing that ability.
“We work at the intersection of two big changes for society: aging and obesity,” Villareal said. “About one-third of older adults have obesity and that number is rapidly expanding.”Villareal has been studying the nexus of muscle and metabolism for nearly 25 years. He got his start in the field in the 1990s at one of NIA’s Claude D. Pepper Older Americans Independence Centers. He helped with an exercise training study in frail adults over age 75 and was impressed with how it was possible for people to get motivated to exercise even at an advanced age. After losing about 20 pounds in recent years (thanks to a lower calorie diet combined with exercise), he himself experienced the benefits of weight loss, including more energy and improved physical fitness.
According to Villareal, it’s not well understood that older adults with obesity can also be frail, which creates a vicious cycle of mobility and independence loss as the years and pounds add up.
“Folks with obesity need more muscle mass to carry their body weight,” Villareal said. “When they get older, they can’t compensate by producing more muscle mass, so you get sarcopenic obesity, which is the worst of both worlds.”
Villareal’s year-long exercise training intervention known as the Lifestyle Intervention to Improve Bone Quality (LIMB-Q) targets this high-risk population. As people lose weight with diet and aerobic exercise, they have an increased risk of losing lean muscle mass and bone density, both of which are important for everyday activities and avoiding falls.
“That’s where strength training has an important role,” said Villareal.
Villareal’s team found that a healthier diet combined with a workout mixing aerobic exercise, resistance training, and balance was most effective for helping reverse frailty in obese older adults.
“Resistance training is the most important component because it builds muscle and reduces the loss of muscle mass,” he said. “As the relationship between body mass and muscle becomes more positive, participants lose more fat than they lose muscle, so the relative sarcopenia is improved significantly. Combining the two types of exercise had additive effects so they were better together than separate.”
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.
New Flower Homes: Grafton, Wisconsin’s Finest CBRF Offers A Personalized Environment
By Carmen A. Murguia
Walking into New Flower Homes Community Based Residential Facility at 1951 1st Avenue in Grafton feels like walking in a comfortable and relaxed ranch style home, which, for residents, translates into a less stressful and peaceful environment. That’s exactly what the designers of New Flower Homes wanted when they thought of their residents who have physical conditions due to aging, those with dementia and physical disabilities.
New Flower Homes is a fully licensed supportive 8-bed residential facility dedicated to enhancing the well-being and quality of life, where residents receive personalized care, maintain their independence, and live with dignity and respect. In fact, when individuals and families visit New Flower Homes, they’ll discover so many wonderful details that have that personalized touch: an entryway that has a ramp for easy mobility leading into the main living room, where everything is airy, spacious and has tons of natural light; a well-lit, clean and inviting kitchen looks out onto a patio with nature all around; safe, secure and cozy private and shared rooms are just down the hallways — all of which mean you and your loved one are in good hands.
Designing an individualized care approach to each person’s quality of life at New Flower Homes was a key factor to compliment the flow of the home, which allows the caregivers a chance to get to know residents personally, leading to more tailored care. When seniors and people with disabilities are in a quieter, pretty, and smaller facility with a fresh feel such as New Flower Homes, it immediately feels ideal because there’s less trauma of being in a new and unfamiliar environment. This home-like atmosphere also makes it easier for families and friends to visit regularly, participate in activities, and build a stronger partnership with the New Flower Homes care team.
When the time comes to search for a quality Community Based Residential Facility for your loved one’s care away from home, think New Flower Homes. Call (414) 553-6443 or write infoatandeyllc@gmail.com to schedule a tour today to see how we can provide the best care for you or your loved one!
Ho w to find a community Accommodations
Top quality Senior Living communities have luxurious accommodations in both private and public spaces. Look for a community that has a variety of apartment floor plans to choose from, so your loved one’s unique needs can be met. A community’s overall decor should be bright and modern, with comfortable and inviting public areas for residents to enjoy. Check to see if there are open areas where residents can mingle and spend time together. Some communities even have libraries, movie rooms or game areasFind a Community in your area
No matter your need, we have the right community for you. Get started finding the perfect new home for you or your loved one today!
Find a Community Activities & Events
Best quality Senior Living communities offer residents a wide range of activities and events to enjoy. Whether it be fun and engaging activities on property, or the chance to attend exciting off-site events, look for a community that provides a variety of each that matches your loved one’s interests and capabilities.
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Finding Comfort and Community
Assisted living facilities offer a housing alternatives for older adults who may need help with dressing, bathing, eating, and toileting, but do not require the intensive medical and nursing care provided in nursing homes.
Assisted living facilities may be part of a retirement community, nursing home, senior housing complex, or may stand-alone. Licensing requirements for assisted living facilities vary by state and can be known by as many as 26 different names including: residential care, board and care, congregate care, and personal care. What services are provided?
Residents of assisted living facilities usually have their own units or apartment. In addition to having a support staff and providing meals, most assisted living facilities also offer at least some of the following services:
• Health care management and monitoring
• Help with activities of daily living such as bathing, dressing, and eating
• Housekeeping and laundry
• Medication reminders and/or help with medications
• Recreational activities
• Security
• Transportation How to choose a facility?
A good match between a facility and a resident’s needs depends as much on the philosophy and services of the assisted living facility as it does on the quality of
care.
The following suggestions can help you get started in your search for a safe, comfortable and appropriate assisted living facility:
• Think ahead. What will the resident's future needs be and how will the facility meet those needs?
• Is the facility close to family and friends? Are there any shopping centers or other businesses nearby (within walking distance)?
• Do admission and retention policies exclude people with severe cognitive impairments or severe physical disabilities?
• Does the facility provide a written statement of the philosophy of care?
• Visit each facility more than once, sometimes unannounced.
• Visit at meal times, sample the food, and observe the quality of mealtime and the service.
• Observe interactions among residents and staff.
• Check to see if the facility offers social, recreational, and spiritual activities?
• Talk to residents.
• Learn what types of training staff receive and how frequently they receive training.
• Review state licensing reports.
The following steps should also be considered:
• Contact your state’s long-term care ombudsman to see if any complaints have recently been filed against the assisted living facility you are interested in. In many states, the ombudsman checks on conditions at assisted living units as well as nursing homes.
What is the cost for assisted living?
Although assisted living costs less than nursing home care, it is still fairly expensive. Depending on the kind of assisted living facility and type of services an older person chooses, the price costs can range from less than $10,000 a year to more than $50,000 a year. Across the U.S., monthly rates average $1,800 per month.
Because there can be extra fees for additional services, it is very important for older persons to find out what is included in the basic rate and how much other services will cost.
Primarily, older persons or their families pay the cost of assisted living. Some health and long term care insurance policies may cover some of the costs associated with assisted living. In addition, some residences have their own financial assistance programs.
We’re proud to share that Ciel of Shorewood is the first community in Wisconsin certified by the Parkinson’s and Movement Disorder Alliance (PMD Alliance). Visit www.cielseniorliving.com/shorewood.
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.
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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.
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Common Misconceptions About Aging
Many people make assumptions about aging, what it is like to grow “old,” and how older age will affect them. But as we get older, it is important to understand the positive aspects of aging as well as its challenges. Research has shown that most individuals can help preserve their health and mobility as they 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. Are depression and loneliness normal in older adults?
Depression is not a normal part of aging. However, as people age, some may find themselves feeling isolated and alone. This can lead to feelings of depression, anxiety, and sadness. Persistent feelings of depression and loneliness can lead to a decline in physical and mental functioning. These feelings are not normal and shouldn’t be treated as such.
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, some studies show that older adults are less likely to experience
depression than young adults. However, it’s important to know 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. Do people need less sleep as they get older?
Older adults need the same amount of sleep as other adults: seven to nine hours each night. However, the quality and quantity of sleep can decline with age. Older adults may find themselves having a harder time falling asleep and staying asleep. Getting enough sleep can help most people stay healthy and alert. Adequate sleep can also help reduce the risk of falls, improve overall mental well-being, and have many other benefits.
3. Can older adults still learn new things?
Yes! Older adults still have the ability to learn something new, 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. Trying 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. Is it inevitable that older people will develop dementia?
No, dementia is not a normal part of aging.Although the risk of dementia increases as people grow 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. About one-third of people over age 85 develop some form of dementia, meaning that about two-thirds do not. Occasionally forgetting an appointment or losing your keys are typical signs of mild forgetfulness, which is a common part of normal aging. Nevertheless, talk with a doctor if you have 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. Should older adults avoid exercise and physical activity so they don’t get injured?
Exercise and physical activity can be good for a person’s health at any age! As people age, they may think exercise could do more harm than good, especially if they have a chronic condition. However, studies show that most people have a lot more to gain by being active — and a lot to lose by sitting too much. Often, being sedentary or inactive is more to blame than age when older adults 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 exercise or physical activity. In fact, exercise and physical activity may help manage some chronic conditions. Staying active can be great for a pers on’s mental and physical health. Tai Chi and similar mind-body movement practices have been shown to improve balance and stability in older adults, which can help maintain independence and prevent falls. Resistance training, such as using exercise bands, is also an effective way to build muscle and reduce the risk of falling.
6. If a family member has Alzheimer’s disease, will I develop it, too?
If My Parent Has Alzheimer’s, Will I Have it Too?
A person’s chance of developing Alzheimer’s disease may be higher if they have a family history of dementia because some genetic variants are known to increase risk. However, having a parent or other close family member with Alzheimer’s does not necessarily mean that a person will develop the disease. Learn about your own unique family health history and talk with your doctor about any concerns.
In most cases, a person’s risk of Alzheimer’s is influenced by a combination of factors, including the effects of multiple genes. Environmental, lifestyle, and health factors — such as hypertension, exercise, diet, exposure to pollutants, and smoking — can also affect a person’s risk. While inherited genes are beyond control, people can take steps to stay healthy as they age, such as getting regular exercise, managing high blood pressure, and not smoking.
7. Now that I’m older, will I have to give up driving?
Not necessarily. Physical and cognitive changes can occur with age that may affect a person’s ability to drive. These may include slower reactions, diminished vision or hearing, and reduced strength or mobility. However, not all people experience these changes and may still be safe behind the wheel in their later years. As the U.S. population ages, the number of licensed older adults on the road will continue to increase. In 2022, there were 52 million licensed drivers over the age of 65, a 77% increase from 2004. 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. This article can help determine if you or a loved one needs to limit or stop driving. Talk with your doctor about any health and driving concerns.
8. Is osteoporosis only a problem for women?
No, although osteoporosis — a condition that makes bones more fragile and prone to breaking — is more common in women, this disease also affects and could be underdiagnosed in men. While men may not be as likely to have osteoporosis because they start with higher 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 factors that put men at risk are the same as those for women, including family history, insufficient calcium or vitamin D, and too little weightbearing exercise. Low levels of testosterone, too much alcohol, taking certain drugs, and smoking are other risk factors.
9. Am I “too old” to quit smoking?
No matter how old you are or how long you have been smoking, quitting at any time improves your health. Benefits to quitting may include fewer illnesses such as colds and the flu, breathing more easily, and having more energy.
Some of 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, circulation improves and lung function increases. Over time, quitting can also lower heart rate and blood pressure. Additionally, quitting smoking lowers the risk of cancer, heart attack, stroke, and lung disease. Quitting will also reduce risks related to secondhand smoke exposure for other family members or caregivers in the home. It is never too late to reap the benefits of quitting smoking and set a healthy example for your family and friends.
10. If my blood pressure goes down, can I stop taking my medication?
High blood pressure is a very common problem in older adults — especially those in their 80s and 90s — and can lead to serious health problems if not treated properly. If you take blood pressure medicine and your blood pressure goes down, it means your medicine is working. However, it is very important to continue treatment long-term. If you stop taking your medicine, your blood pressure could rise again, increasing the risk for health problems such as stroke and kidney disease. Make sure to have your blood pressure checked regularly and work with your doctor to help keep it under control.
Choosing the right assisted living community is about more than just safety—it’s about finding a place where seniors can maintain independence, enjoy social connections, and receive the care they need. Assisted living communities offer a balance of support and freedom, providing help with daily tasks such as medication management, meal preparation, and personal care, while encouraging residents to stay active, engaged, and connected.
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8 Ways to Get More Protein in Your Diet as You Age
Learn how to fit this essential building block of nutrition into your daily meals.
As we age, maintaining a balanced and nutritious diet becomes increasingly important for our overall health and well-being. Protein, often referred to as the “building block of life,” plays a crucial role in maintaining muscle mass, supporting the immune system, repairing our cells, and more.
If you’ve discussed the need to incorporate more protein into your diet with your healthcare provider, we’ve got you covered with some helpful suggestions! In this article, we’ll explore creative and practical ways to get more protein in your diet, with a focus on healthy, plant-forward sources that are easy to add to your daily routine. If you choose to include meat in your diet, opt for leaner varieties to maximize protein intake while minimizing saturated fat.
Let’s learn about these ways to get more protein in your diet as a senior below.
Remember, it’s always a good idea to consult your doctor or dietitian before making significant changes to your diet.
Harness the power of nuts and seeds
Nuts and seeds are versatile and nutrient-dense sources of protein that can easily be incorporated into your diet. Sprinkle a handful of almonds, walnuts, or pumpkin seeds over your morning oatmeal or yogurt. Munch on trail mix for a satisfying and protein-rich midday energy boost. Spread creamy nut butters on whole-grain toast, apple slices, or celery sticks. (Just be mindful of portion sizes, as nuts and spreads can be calorie-dense.)
Find your favorite protein shakes & smoothies
For a convenient and sip-able protein boost, consider adding protein shakes or smoothies to your routine. You can keep nutritious bottled protein shakes on hand for grab-and-go convenience or make your own fruit and protein smoothie for breakfast or a snack. Stock up with frozen fruits, greens like spinach and kale, and a plant-based protein powder, then blend everything up with your juice or milk of choice.
Use tofu in creative ways
Tofu is an often-overlooked ingredient in our part of the culinary world, but you don’t have to be vegetarian or vegan to enjoy it! It can take on various textures and flavors, making it an excellent protein boost for a wide variety of dishes. Try pureeing silken tofu into creamy sauces or soups (or even smoothies!) to thicken them and add protein without altering the taste. Marinate and bake firm tofu for a flavorful and satisfying main course. Tofu’s versatility allows you to explore different cooking methods and experiment with new flavors — check out these beginner-friendly tofu recipes.
Embrace cooking with legumes
Beans, lentils, and chickpeas are some of the most affordable kitchen staples you can find and are also rich sources of protein and fiber. Incorporate legumes into your diet by making hearty stews, soups, and chili (or stocking up on canned versions) during colder months. In the summer, swap the soups for delicious chilled bean salads with an array of colorful vegetables and herbs. A diet rich in legumes offers benefits like heart health, reduced cancer and diabetes risk, and more. Add them to your diet gradually to help your digestive system adjust. If you’re using dried beans, it can help to soak them before use.
Try ancient grains like quinoa
Quinoa, amaranth, teff, and farro are just a few examples of ancient grains that pack a punch when it comes to protein. Introduce a medley of unique textures
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The Power of NEAT
How Everyday Movements Can Supercharge
Your Health
Feeling like you don’t always have time in your day for exercise, or you’re unable to accomplish the workouts you did in years past?
Here’s something to consider: When it comes to training your body, don’t become discouraged if you’re unable to do it like you did in the past. And forget that “all or nothing” mentality. Even if you can’t make it to your favorite fitness class or the gym, you can integrate little habits and routines as part of your daily structure. These burned calories count for a lot! And there’s science behind this called NEAT (Non-Exercise Activity Thermogenesis).
NEAT refers to the energy expended on everything that is not sleeping, eating, or intentional exercise. These are the calories burned through movement, like running errands, housework, yard work, typing, labor-intensive work at a job like construction, carrying or playing with kids, and the list goes on.
“The terms ‘physical activity’ and ‘exercise’ are sometimes used interchangeably, but they do have different meanings,” said Dr. Elise Brown, an associate professor of Wellness and Health Promotion at Oakland University. “Physical activity is more of a broad, umbrella term for any type of movement, whereas exercise is a more deliberate form of physical activity that is planned, structured, and designed to address one of the dimensions of fitness, which are strength training, aerobic training (cardio), or stretching.”
Your NEAT “score” measures physical activity, but not deliberate exercise. You want to aim for a high NEAT score for better health.
Add Activity
To evaluate or improve your score, Brown offered the following advice: “Start thinking about your daily routines and if there is any way to change (them) to include more activity. For example, you could take the stairs instead of the elevator, park further away from the entrance to a store, walk or bike for transportation, if possible, which is easier to do in areas with higher walkability, and break up your work day every half-hour or hour by walking around for three minutes.”
One of the studies Brown referenced found that a higher NEAT score was related to lower insulin levels in all participants. In women with type 2 diabetes, higher NEAT scores were linked to lower waist circumference and higher HDL cholesterol.
“Research suggests high amounts of sitting time, or low NEAT, can increase the chances of developing metabolic syndrome, type 2 diabetes, increase body fat/body weight, and poor blood sugar levels, and these effects are independent of exercise,” Brown noted.
Don’t discount those “little” movements. Pacing, fidgeting, and keeping your body moving count for a lot when it comes to weight management and health. A 2016 study found people with lower levels of fidgeting (sitting for at least seven hours a day) had a 30% greater mortality risk compared to those with higher fidgeting (sitting less than 5 hours/day), Brown said.
Muscle Matters
Tips on Getting Involved in Your Community
Consider getting out there and meeting some new people with these tips on getting involved in your community.
Getting involved in your community can take a variety of forms, but can be enriching and fulfilling.
Getting involved in your community can be a fun, enriching way to meet new people, give back, and start projects that are interesting and meaningful to you. The good news is that getting involved doesn’t require special skills or extensive commitments. Whether you prefer quiet activities like reading programs or more active pursuits like community gardening, there’s a perfect fit for your interests and schedule. The key lies in taking that first step and exploring what’s available in your area. Here are some of our favorite tips on getting involved in your community.
Explore Classes and Educational Programs
Many local libraries, community centers, and senior centers offer a variety of classes that combine learning with social interaction. Computer classes help you stay connected with family and friends online, while art classes provide creative outlets and opportunities to meet fellow enthusiasts. Cooking classes teach new skills while creating natural conversation opportunities over shared meals. Reach out to programs or community centers to see what is available near you.
Educational programs often attract people with similar interests, making it easier to form friendships based on common ground. Consider joining classes at your community college or give summer programs involving gardening or historical societies a try.
Join Hobby Groups and Special Interest Clubs
Hobby groups offer natural ways to connect with people who share your passions and interests. Gardening clubs provide opportunities to share knowledge, exchange plants, and work together on community beautification projects. Photography groups explore local landscapes while members learn from each other’s techniques and perspectives.
Craft circles combine creativity with conversation, whether you enjoy knitting, quilting, woodworking, or other hands-on activities. Many groups welcome beginners and experienced crafters alike, creating mentorship opportunities that benefit everyone involved. Card game groups, board game enthusiasts, and puzzle clubs provide regular social interaction centered around enjoyable activities. If you don’t see an existing hobby club started for an activity you enjoy, try starting your own!
Discover Volunteer Opportunities
Volunteering connects you with your community while contributing to causes that matter to you. Local food banks, libraries, schools, and hospitals rely on volunteer support and provide structured ways to make meaningful contributions. Many volunteer positions offer flexible schedules that accommodate your availability and preferences.
Animal shelters welcome volunteers who enjoy spending time with cats and dogs while helping with care and socialization. Museums and historical sites often need guides who can share their knowledge and enthusiasm with visitors.
Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.
Environmental organizations provide opportunities to participate in park cleanups, tree planting, and conservation efforts. Give a few a try and see which is your favorite or best suits your pace and preferences.
Support Community Events and Fundraising
Community events provide excellent opportunities to meet neighbors while supporting local causes and organizations. Volunteer to help with community festivals, charity walks, or fundraising dinners. These events need people to handle registration, serve food, set up displays, or assist with various tasks that match your abilities and interests.
Participate in Local Government and Civic Activities
Local government meetings, town halls, and civic organizations offer ways to stay informed about community issues while meeting engaged neighbors. Attend city council meetings, school board sessions, or planning commission hearings to learn about local decisions and meet other concerned citizens.
Embrace Fitness and Wellness Activities
Community recreation centers, YMCAs, and senior centers offer group fitness classes that combine health benefits with social interaction. Water aerobics, walking groups, tai chi, and yoga classes provide gentle exercise options while creating opportunities to meet new friends.
Start Small and Build Gradually
Community involvement doesn’t require major time commitments or leadership responsibilities right away. Start by attending one event or trying one new activity to see what interests you most. Many people find that their initial community connections lead naturally to deeper involvement as they discover activities and causes that resonate with their values and interests. For more ideas on getting involved or community tips, visit thewww.captel.com.
NEAT <<page 50
While NEAT is vital to overall health, increasing general movement throughout the day doesn’t provide the same health benefits as exercise. There’s still a lot to be said for the value of intentional exercise. If you’re in a position to build muscle mass, that can help with your overall health goals immensely.
“Strength, aerobic, and flexibility training all offer separate health benefits,” Brown stated. “Participating in a well-rounded exercise program can make workand home-related activities more efficient and help injury prevention. Strength training is one of the best ways to ensure you burn more calories while at rest.”
About 80% of basal metabolic rate – calories burned at rest, lying down, and after a 12-hour fast – is due to the amount of lean mass or muscle mass. The best way to increase muscle mass is through strength training, and this raises basal metabolic rate.
“A strength training program raises your metabolism even on days you’re not working out,” Brown said.
Strength training might not be for you but remember: Keep it moving! Every step or effort counts. “The human body has evolved to move,” Brown said. “Any movement will be (a) benefit physiologically.”
PROTEIN <<page 52
and flavors to your meals by choosing one of these grains now and then instead of rice or pasta! Start with simple ancient grains recipes like roasted vegetable and grain bowls, soups, salads, porridge, and even quinoa-stuffed peppers. Quinoa contains all nine essential amino acids, making it one of the most powerful plant proteins you can find, and many people enjoy the slightly nutty flavor and chewy texture.
Swap to protein-rich dairy or alternatives
Whether you consume dairy or generally opt for dairy-free alternatives, this is an area where you can make simple swaps to increase your protein intake. For instance, many people enjoy having yogurt for breakfast or a snack. When you’re at the store, compare the nutritional facts of available brands and choose options that are lower in sugar and higher in protein, like Greek yogurt or fortified plantbased options. You can do the same thing with plant-based milks by choosing soy milk instead of coconut milk.
Keep protein bars on hand
These days, you can find protein bars in just about every kind of flavor and texture you can think of! Sample some different brands to find your favorites, focusing on options with minimal added sugars and a good balance of protein and fiber. If you find one you like, make it a habit to keep some bars in your bag or your vehicle so you always have a quick, protein-rich snack available.
ies, pastries, chips, chocolate, processed meats, and sugary cereals—increased despair-like behavior in the forced-swim test, and exercise reduced that effect even when rats continued the same diet.
The first group ate standard laboratory chow—a monotonous but nutritionally complete diet. The second group had access to the cafeteria diet, essentially a rodent buffet of human junk food. Groups three and four ate the same diets but had running wheels in their cages, allowing voluntary exercise.
Within just four weeks, the differences were striking. Cafeteria-fed sedentary rats showed significantly higher immobility in the forced-swim test, a classic despair-like behavior. Exercise reduced this effect even when the same junkfood diet continued. The rats eating the cafeteria diet who could exercise showed remarkable resilience—their mood-related behaviors remained largely protected despite the dietary assault.
The researchers then examined what was happening at the molecular level. In the same experiment, a cafeteria diet raised insulin and leptin, while exercise attenuated those increases. Exercise increased GLP-1, though this benefit was blunted by the cafeteria diet, and increased PYY in cafeteria-fed animals—a pattern consistent with improved appetite and anxiety regulation.
Most remarkably, the cafeteria diet reduced three gut-derived metabolites— anserine, indole-3-carboxylate, and deoxyinosine—and exercise attenuated those reductions, pointing to a gut-derived pathway by which movement supports mood and cognition. Anserine is a dipeptide found naturally in fish and poultry that protects neurons from damage. Indole-3-carboxylate derives from tryptophan metabolism and influences serotonin production—the neurotransmitter most strongly linked to mood. Deoxyinosine plays a role in cellular energy production and stress resilience.
Hippocampal Neurogenesis: The Brain’s Repair Mechanism
Inside the hippocampus—the brain’s memory and mood center—exercise usually triggers a burst of regeneration. New neurons are born, and existing ones strengthen their connections, a process called neurogenesis. Exercise increased immature neurons (DCX+ cells) in the hippocampus only in chow-fed animals; the cafeteria diet blunted this neurogenic effect, showing why you can’t fully outrun a poor diet.
This finding echoes what human studies now show on a population scale. People who combine physical activity with nutritious, minimally processed diets have the lowest rates of depression. Those who are sedentary and eat poorly have the highest. It’s not simply that food or exercise alone matters—it’s their interaction that shapes the biological terrain on which mood and cognition are built.
The Global Evidence Accumulates
CFAM’s internal analysis of approximately 900 studies found that higher intake of ultra-processed, high-fat, high-sugar foods is consistently associated with greater odds of depression, with dose-response relationships reported in large cohorts and meta-analyses; regular physical activity mitigates some of the associated risk, and the diet plus exercise combination is most protective.
Multiple systematic reviews and meta-analyses confirm that higher consumption of ultra-processed foods is associated with increased odds and incidence of depressive symptoms in adults. The relationship is dose-dependent—each incremental increase in ultra-processed food intake further elevates depression risk. These associations are observed across various populations, including young adults, older adults, and different cultural contexts.
In older adults, higher ultra-processed food intake predicted later depressive symptoms in a target-trial emulation. A 2022 dose-response meta-analysis links higher ultra-processed food intake with adult mental-health disorders. The evidence spans different populations and study designs, including large-scale prospective cohorts and meta-analyses, with effect sizes ranging from moderate to large.
The Exercise Studies That Changed Everything
Complementary work shows exercise mitigates microbiota-mediated reductions in adult hippocampal neurogenesis and related behaviors. The evidence consistently shows that while exercise helps, it cannot fully compensate for dietary damage. The neurogenic effect of exercise was observed primarily in standard-chow-fed animals, with cafeteria diet preventing full restoration even with regular physical activity.
Research appearing in Cell Death & Disease in 2024 by Jiawei Wu and colleagues documented how exercise ameliorated high-fat diet-induced depressivelike behaviors via neuronal autophagy and synaptic plasticity. AMPK signaling is consistent with that mechanism—exercise activates this cellular energy sensor, which then improves insulin sensitivity, reduces inflammation, and promotes autophagy, the cellular recycling system that clears damaged proteins and organelles.
ROSEMARY <<page 3
flammation that can lead to cancer, and may reduce allergic sensitivity. Rosemary contains eucalyptol which breaks down mucus for lung and digestive support. Yields 12 square bars
Ingredients
2 cups rolled oats (not instant or steel-cut)
¼ cup whole-wheat flour
1 Tbs. fresh lemon zest
½ tsp. sea salt
5 Tbs. almond butter
½ cup maple syrup, divided
1 tsp. pure vanilla extract
1 tart firm apple (like Fuji or Granny Smith), grated with the skin on 2 Tbs. fresh lemon juice
1 Tbs. fresh rosemary leaves, very finely chopped
Procedure
1. Preheat oven to 425ᵒ F. Lightly coat an 8×8 glass baking pan with cooking spray or coconut oil.
2. Combine oats, flour, lemon zest, and salt in a mixing bowl.
3. Rub almond butter into the mixture with fingers until combined yet crumbly.
4. With a wooden spoon, stir in ¼ cup maple syrup and vanilla extract until mixture is coated.
5. In a separate mixing bowl, toss grated apple with lemon juice, ¼ cup maple syrup, and rosemary until coated. Press ½ the oat mixture in the bottom of the prepared baking dish.
6. Spread apple mixture evenly over the oats. Press remaining oat mixture on top of the apple mixture and bake 18-20 minutes until golden brown.
7. Cool completely and cut into square bars.
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. Mixing foods and unique flavors culled from a lifetime of travels from Asia to Europe and America, Grace O encourages young and old to celebrate a full life that embraces diversity. Lifestyle tips, age-defying recipes, and secrets of the healing properties of food are the centerpiece of FoodTrients-–all available through cookbooks, e-newsletters, and this website www.foodtrients.com.
MENOPAUSE <<page 8
widespread concern. While medical professionals now understand that HRT can be safe and effective when properly prescribed, the initial fears about the treatment have had a lasting impact on women.
Even today, many medical providers lack the training to effectively support women through perimenopause and menopause. It is important for women to seek providers who are well-versed in personalized menopause treatment and can offer the support they need.
Inna Dulkin, NP, is a certified menopause provider. She is part of ProHealth Care’s urogynecology team, a group of providers who specialize in female urinary incontinence, vaginal organ prolapses, recurrent urinary tract infections, sexual dysfunction and menopause. Services are available in Brookfield, Mukwonago, Oconomowoc and Waukesha. Learn more at ProHealthCare.org/Urogynecology.
Fall Into Better Health This Season
Fall makes for the perfect time to get outdoors and increase the physical activity our bodies need. With cooler temperatures, the risk of heat-related health issues are reduced. Activities include walking, biking, hiking, horseback riding and raking leaves. These outdoor activities offer both a direct health benefit and a great emotional boost that comes from being in the midst of the beautiful colors this season produces.
Fall is considered to be the season of change. Make this a fall of positive transitions and great memories while maintaining your health.
The other big contributor to inflammation? Stress and lack of exercise. Yoga, particularly Iyengar yoga, has been shown in clinical studies to reduce stress and improve a person’s mobility and sense of well-being. Iyengar yoga focuses on alignment and participants use props such as chairs, blocks and straps which allows everyone, regardless of age or mobility to do the poses safely and with maximum benefit. Recent studies of people with various types of arthritis have shown that regular Iyengar yoga practice helps reduce joint pain, improve joint flexibility and lower stress to promote better sleep.
I know firsthand how diet and lifestyle changes can reduce and even reverse chronic inflammation. After years of worsening inflammation, I was finally diagnosed with Crohn’s disease. I’ve lived with debilitating gut and joint pain. After changing my diet and adopting a daily Iyengar yoga practice, I was able to get off all medications and be symptom free for more than 20 years. That’s why I started the Milwaukee Yoga Center, an Iyengar Yoga school and more recently opened the Blooming Lotus Bakery. The Blooming Lotus Bakery is the only bakery of its kind. All products are free of grain, gluten, cane sugar, dairy, eggs, soy and yeast. We use nut and seed flours, organic golden flax meal, chia seed, coconut milk and organic coconut palm sugar. Our products are also whole plant, meaning we don’t use any oils. Every product in our bakery is delicious and fits an anti-inflammatory lifestyle. There’s no reason to spend our lives feeling run over. I encourage everyone to make healthier choices and be proactive about their health.
including not only stabilization of vision, but in some cases, improvement in sight,” reports Raciti, who performs injection treatments for both diabetes and AMD on a daily basis.
“Sight-robbing conditions, like AMD, cataracts and diabetic eye disease often develop gradually and painlessly, and good vision in one eye can mask problems in the other. If you notice a problem with your vision (especially straight lines appearing wavy; blind or dark spots; and/or blurriness of faces, clocks and printed words) don’t ignore it. Call your eye care specialist immediately,” advises medical optometrist David Scheidt, OD, a founding member of the Wisconsin Diabetes Advisory Group and co-author of its diabetic eye care guidelines for physicians. “Don’t assume you simply need new glasses and then wait to make an appointment. A professional eye exam is the only way to accurately detect eye diseases. People age 40-64 should have a thorough dilated eye exam every 2-4 years and every 1-2 years after age 65 to check for AMD and other conditions.”
The doctors quoted above are part of the team at Eye Care Specialists, an ophthalmology practice that has provided medical, surgical and laser services to more than 200,000 area residents at offices in West Allis, Wauwatosa, and downtown Milwaukee. They have also had the honor of being named “Top Doctors” by both Milwaukee and MKElifestyle magazines. Contact their Community Education Hotline at 414-321-7520 ext. 217 for free educational booklets (about cataracts, glaucoma, diabetes, or macular degeneration). You can also visit their extensive educational website at www.eyecarespecialists.net for more information about their credentials as well as common eye conditions. AMD <<page 17
COURAGE <<page 24
being rejected and abandoned. These are core fears that drive many of our adaptations in childhood to begin with. They arise again in mid-life when our inner voice begins to remind us to live authentically. At this juncture, we must choose self-alignment over adapted choices. This requires sustained and enduring courage as we must face and transform these core fears in order to align with our inner self. Of course this involves risk of losing relationships, but it is a risk worth taking to live from a place of meaning. If not seized in midlife, thisopportunity for course correction becomes more difficult over time.
Pursuing who we really are and living from our Authentic Self can even heal the previous damage done to our self-esteem while pursuing external values in favor of intrinsic ones. The courage to align with our true nature rewards us not only with meaning, but also with healing.
It greatly helps to understand this context, absent in our culture, and engage our courage to be who we are. I believe this is the only way to recover true meaning in our lives. It is the deepest Medicine needed for healing ourselves and others. It is also the threshold we must cross in midlife to earn the ability to mentor others.
Visit www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press.
