Summer is more than just a change in temperature — it’s a mindset. It’s that season when time seems to stretch a little longer, colors feel more vivid, and the world invites us to breathe a little deeper. After months of routine and responsibility, summer arrives like an open window, letting in light, possibility, and a much-needed reset.
This is a time to lean into the present. Whether you’re traveling, unwinding at home, or simply stealing a quiet moment in the sun, let it be a reminder: joy doesn’t have to be loud, and positivity doesn’t have to be perfect. Sometimes, it’s as simple as a morning walk, a good book, or the laughter of people you love.
We all carry different stories into this season. Some of us are healing. Some of us are hoping. But wherever you are right now, let summer be your permission to pause, recharge, and believe again — in growth, in light, and in the good that’s still ahead.
July is summer at its fullest — bursting with celebration, color, and connection. From fireworks in the sky to fireflies in the grass, this month reminds us to look up, look around, and savor the magic in the moment. It’s a time for barefoot evenings, backyard gatherings, and those spontaneous detours that become cherished memories.
Let July also be a gentle nudge to reconnect — not just with others, but with yourself. Reflect on how far you’ve come this year and what still sets your heart alight. There’s still time to chase that dream, to start fresh, or to simply be. This is the heart of summer, and it’s yours to embrace — fully, freely, and joyfully.
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EMBRACE LIFE. AGE WELL. KEEP READING.
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POSITIVE AGING is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care.
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7 Health and Wellness Apps to Download
Stay on top of your health and wellness goals with these helpful smartphone apps.
Learn which health and wellness apps you should download to your smartphone.Smartphones make it easy to manage so many parts of our lives, from answering emails and shopping to managing your finances and schedules. Taking care of your health can be on that list too! You can download health and wellness apps for anything from diet to fitness to stress relief and more.
While we don’t specifically endorse any apps, you can start building your collection of health and wellness apps these popular choices:
MyFitnessPal
MyFitnessPal is a catch-all for managing your diet and fitness. It allows you to record the foods you eat and the exercises you do throughout the day. The app uses factors like your age, gender, height, current weight, and weight goals to generate a calorie goal and list of macronutrients (protein, fats, and carbohydrates) for you to consume. It updates as you log new foods or activities, so you know how to plan the rest of your day.
Fooducate
Fooducate specializes in helping you evaluate how nutritious your diet is. It gives foods a grade of A-F based on the quality of calories, not just the quantity like many fitness apps. The app looks for things like added sugars, trans fats, food additives, and more. You can also personalize the app based on your health conditions, dietary or weight goals, allergens, activity levels, and other factors.
Sworkit
Do you want to work out more, but aren’t sure where to start? The Sworkit fitness app makes it easy, providing personalized video workouts for cardio, strength training, and flexibility. If you want to DIY a fitness routine, another option is using the YouTube app to look up the kind of workout you want to follow, e.g., “15-minute cardio workout” or “beginner workout with dumbbells.” As always, check with your health care provider before starting any new exercise routine.
Waterlogged
Being adequately hydrated is essential for feeling energetic, mentally sharp, and healthy. However, some people forget to drink throughout the day and can end up with a dehydration-related headache. If this describes you, you need Waterlogged! It personalizes a daily water goal for you, sends you reminders to drink water or lets you set your own alarms, and tracks your intake by filling up a bottle graphic on the home screen. It’s only available on iOS, but Android users can download Water Reminder to accomplish the
same thing. (Check out our tips for staying hydrated here.)
Skincare Routine
Finding the right skincare routine can be frustrating. Everyone’s skin reacts differently to products, so your best friend’s favorite moisturizer might clog your pores, and your favorite vitamin C serum might give her a rash! Instead of relying on guesswork and memory, Skincare Routine lets you track the products you’re using and how your skin looks. It also recommends what order to apply the products in and when you should avoid using two products simultaneously (e.g., if they share an ingredient that would be too much for your skin).
Headspace
Your mental health is just as important as your physical health. Headspace was designed to combat anxiety, depression, and stress by guiding you through clinically approved meditation and mindfulness exercises. It’s easy to use and goes through different meditation elements like guided breathing exercises, visualization, reflection, and focus.
SleepScore
When it comes to sleep, quality and quantity are both important. There are many health benefits of consistent sleep, including more energy, a better immune system, and a healthier heart. The SleepScore app lets you track your sleep and doesn’t require any wearables to do it! Just place your smartphone on the side of the bed where you sleep. When you’re ready to turn in, click to start a sleep session in the app. From there, the app uses your phone’s microphone and sonar technology to measure your breathing and body movement and record how long you’re in each sleep stage. When you wake up, the app helps you interpret this information and modify your sleep habits if needed. Ready to reach your health goals with these top health and wellness apps? Having an accountability buddy can also help, so you can stay focused and work toward your health goals together. Shop CapTel captioned telephones so you can easily keep in touch! www.captel.com
FOR WELLNESS PODCAST LISTING TOO
Feel Better, Live More with Dr. Rangan Chatterjee:
This podcast, hosted by a UK-based GP, offers a 360-degree approach to health, emphasizing the connection between physical and mental well-being.
10% Happier with Dan Harris:
This podcast, hosted by journalist Dan Harris, delves into the science of happiness, meditation, and mindfulness, offering practical tips for stress management and emotional well-being.
On Purpose with Jay Shetty:
Former monk turned motivational speaker, Jay Shetty, shares insights on personal development, mindfulness, and purpose-driven living in his podcast.
Huberman Lab:
Hosted by Dr. Andrew Huberman, this podcast explores the science of health and performance, offering research-backed tools and strategies for optimizing various aspects of life, including sleep, focus, and stress management.
The Rich Roll Podcast:
This podcast features interviews with experts and thought leaders in various fields of wellness, covering topics like nutrition, fitness, and mental health.
The Goop Podcast:
Hosted by Gwyneth Paltrow, this podcast explores a wide range of wellness topics, often with a focus on women’s health and well-being.
The Doctor’s Kitchen Podcast:
This podcast, hosted by Dr. Rupy Aujla, focuses on the intersection of food and medicine, offering insights from doctors, researchers, and dietitians on how to use food to improve health.
Deliciously Ella:
This podcast, hosted by Ella Mills, covers a range of health and wellness topics, including nutrition, mental health, and societal issues.
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Chiropractic for Effective Golfer’s Elbow Care
Golfer’s elbow—clinically known as medial epicondylitis—is a common and often painful condition caused by repetitive stress on the tendons that connect the forearm muscles to the inner part of the elbow.
While the name implies it’s exclusive to golfers, this condition affects a wide range of individuals across various professions and hobbies.
Though treatable, golfer’s elbow can significantly disrupt your daily routine, making even simple movements difficult. That’s why early intervention and appropriate care are essential for minimizing discomfort and restoring function.
Let’s begin with the basics.
Understanding Golfer’s Elbow
Golfer’s elbow is a type of tendonitis that develops from repetitive wrist, hand, or finger movements, especially those involving forceful gripping or flexing. Unlike tennis elbow, which affects the outer elbow, golfer’s elbow impacts the tendons on the inside of the elbow, causing pain and inflammation.
Left untreated, golfer’s elbow can lead to chronic pain and severely limit your ability to perform everyday tasks. Recognizing the condition early is critical to preventing long-term damage.
Who Gets Golfer’s Elbow?
Although often associated with golf, this condition can affect anyone who regularly performs repetitive arm movements.
Common causes include:
Sports activities that include, but aren’t limited to, golf, pickleball, tennis, and baseball
Repetitive occupational tasks such as painting, carpentry, plumbing, and construction work
Weight training, especially exercises involving gripping or curling motions
Because these motions are often integral to one’s job or lifestyle, it’s not always easy to avoid the source of strain. Recognizing symptoms early and seeking appropriate care from your chiropractor can help stop the progression of the condition.
Symptoms of Golfer’s Elbow
For those who have golfer’s elbow, pain often starts gradually and worsens over time, particularly with continued use of the affected arm.
Common symptoms of golfer’s elbow that chiropractic care can help address include:
Persistent pain or aching on the inner side of the elbow
Weak grip strength or hand fatigue
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Pain that radiates down the forearm toward the wrist
Stiffness or reduced range of motion in the elbow
Difficulty with work tasks, physical activity, or sports performance
Sleep disturbances due to discomfort
Increased stress caused by restricted mobility
Whether your symptoms stem from athletic activity, work-related overuse, or poor technique, a chiropractor can evaluate your condition and provide tailored, drug-free solutions to the underlying issue.
Chiropractor-Approved Home Remedies for Golfer’s Elbow
While professional treatment is highly recommended for lasting relief, several chiropractor-approved strategies can be implemented at home to ease symptoms and promote recovery.
Chiropractic tips to reduce pain from golfer’s elbow include:
Apply ice: use ice during the initial phase of injury to reduce swelling and inflammation
Use heat: once inflammation subsides, apply heat to relax tight muscles and improve circulation
Wear an elbow brace: bracing during aggravating activities can reduce pressure on the tendons and offer support
Get adequate rest: prioritize rest and sleep to allow the body to repair damaged tissues
Stretch and massage: gentle stretching and self-massage of the forearm and elbow can maintain flexibility and reduce stiffness
Take activity breaks: temporarily reduce or modify the activity contributing to the pain, allowing for healing without complete inactivity
Integrating these methods into your daily routine can help manage symptoms and prevent worsening of the condition.
Common chiropractic techniques we use to treat golfer’s elbow include:
Chiropractic adjustments: to improve joint alignment and mechanics
Myofascial release: to relieve tension and adhesions in soft tissues
Instrument-Assisted Soft Tissue Mobilization (IASTM): to break up scar tissue and enhance mobility
Athletic training and rehabilitation: to build strength and correct movement patterns
Dry needling: to target deep muscle tension and stimulate healing
Cupping therapy: to increase blood flow and reduce tissue tightness
Massage therapy: to ease pain and support relaxation
We also equip you with practical home care strategies and ergonomic guidance so that your healing continues outside the clinic.
Our goal is to empower you with the knowledge and tools to stay active and pain-free, without relying on medications or invasive treatments.
If golfer’s elbow is interfering with your work, workouts, or quality of life, it’s time to take action. Our Cedarburg chiropractic clinic is here to support your recovery through comprehensive care that treats the root cause, not just the symptoms.
Book your appointment today and begin your journey toward better mobility, less pain, and a more active lifestyle, free from the limits of golfer’s elbow. Let’s get started!
For golfers experiencing elbow pain, especially golfers elbow (medial epicondylitis), using graphite iron shafts, softer grips, and potentially a brace can help reduce impact and stress on the elbow. Adjusting swing mechanics and strengthening the forearm muscles can also aid in recovery and prevention. Visit www.mmtmke.com or call (262) 546-4696.
Here’s a more detailed breakdown:
Graphite Shafts:
Graphite shafts are lighter and absorb more vibrations than steel, which can reduce the impact on the elbow during the swing.
Softer Grips:
Softer grips can help cushion the hands and reduce the shock transmitted to the elbow.
Braces:
A compression sleeve or elbow strap can help support the elbow and reduce pain.
Local Bike Trails to Explore this Summer in the Milwaukee Area
Summer is in the air; the crocuses are croaking, peepers are peeping, and bicyclists throughout Milwaukee are checking to make sure their spandex shorts still fit (mine don’t!). Biking can get frustrating when you find yourself competing with traffic. If you are looking for nice long stretches of paved paths through the forests and countryside in our area, Milwaukee and it outlying areas abound in smooth off-road trails. Did you know that in addition to the many community “bike paths,” Wisconsin has over 1,700 miles of state designated trails? Most of the bike trails are former railroad tracks and right of ways which were converted beginning back in 1965 when the Elroy-Sparta State Trail became the first of its kind in the nation. Two of the major bike trails in the state are also part of the network of long-distance bicycle routes which link communities state-to-state across the country and provide a direct path from Milwaukee to Minnesota. Here are some of the Milwaukee area trails worth checking out:
1. Beerline Trail
4 MILES
Location: Milwaukee County State trail pass? No
Parking for the Beerline Trail is available at Gordon Park on Humboldt Boulevard and along city streets in the Riverwest neighborhood. The trail starts on the northern edge of the downtown area at Pleasant Street and follows the old railways north along the Milwaukee River. The name “Beerline” can be misleading. The trail follows a course along the path of historic, and long gone, brewers which were part of Milwaukee’s claim to fame as the Beer Capital of the World.
2. Brown Deer Recreational Trail
1 MILE
Location: Milwaukee County State trail pass? No
The Brown Deer Recreational Trail runs through the Village of Brown Deer on the northern outskirts of Milwaukee. Although only a mile long, this treelined trail is the artery that provides connections between the 30-mile Ozaukee Interurban Trail at its northern end (W. County Line Road), and the Oak Leaf Trail at its southern end (W. Brown Deer Road). There is parking and trail access mid-way in Village Park on West Green Brook Drive.
3. Bugline Trail
16 MILES
Location: Waukesha County State trail pass? No
State trail pass? No
Clear spring skies with high-flying mare’s tails cloud wisps arch over a trail transiting quaint neighborhoods, ancient construction sites and rolling prairies. It’s all part of the ride on the Bugline Recreation Trail between Menomonee Falls and Merton. A quick jaunt 20 miles northwest of Milwaukee, you will find residents in Menominee Falls have fashioned trail-access points from their backyards all along the Bugline. You’ll be sharing the trail with local walkers, hikers, bikers and runners who flock to this recreation corridor. The trail is fully paved end-to-end. Access to the trail can also be found in Merton, right off Main Street. Merton is renown for two things: Lannon stone architecture (the trail skirts one of the local Lannon stone quarries) and frozen custard. Enjoy your frozen treat at Fireman’s Park or Pollworth Park, where you’ll find picnic tables, a playground for the little ones, and restrooms. Parking is also available in Pollworth Park.
4. Glacial Drumlin State Trail
52 MILES
Location: Waukesha County State trail pass? Yes
The 52-mile Glacial Drumlin State Trail between Cottage Grove and Waukesha provides a glimpse into the past when glaciers bore down on southeastern Wisconsin in the last Ice Age. Those gigantic sheets of ice created wetlands, ponds, and rivers, as well as hundreds of low, cigar-shaped hills called drumlins. This big old trail gives you the west of Milwaukee experience with scenic bridges, forested areas, and beautiful views. Climb the observation tower for views from the highest point in Waukesha County. Thirteen of the trail’s miles are paved between Waukesha and Dousman. The rest is packed limestone.
At Lake Mills you will find a restored 1895 train depot which provides exhibits on local nature and railroad history, as well as other visitor services. Camping is available at Sandhill Station State Campground, 1.3 miles south of the depot on Mud Lake Road.
5. Hank Aaron State Trail
15 MILES (6 continuous off-road paved miles)
Location: Milwaukee County State trail pass? No
Named for one of our greatest Milwaukee Braves, baseball legend Hank “The Hammer” Aaron led the Braves to the first of two consecutive World Series appearances and a championship over the usually dominant New York
Yankees. In 2004, the State of Wisconsin opened the first segment of the Hank Aaron State Trail, commemorating his many accomplishments as a ballplayer. Aaron’s baseball successors, the Milwaukee Brewers, now play at Miller Park (or “American Family Insurance Field,”), within sight of the trail. A favorite for commuters during the week, everyone from families to serious cyclists uses this 14-mile trail on weekends. Along the way there are many potential pit stops like the Twisted Fisherman, the Soldiers Home Historic, and throughout the Milwaukee metro area.
6. Lake Country Recreation Trail 15 MILES
Location: Waukesha County State trail pass? No
The Lake Country Recreation Trail runs from the western edge of Waukesha to Oconomowoc in Wisconsin’s Lake Country area. Most of the trail was built on a former Milwaukee-Watertown Interurban Railway right-ofway, now shared with Wisconsin Electric Power Company overhead electric lines. This bike trial gives you a solid view of Pewaukee Lake and glimpses of Upper Nemahbin Lake from the tops of some of the taller hills. The paved trail stretches through farmland and rolling hills, although adjacent roadways are rarely out of sight. Parking for the Lake Country Recreation Trail is available at many stops along the trail. Restrooms can be found on Delafield Road at the western edge of Upper Nemahbin Lake, at the Fish Hatchery Sports Complex on Main Street and are also available at the Naga-Waukee Park.
7. Lake Michigan Pathway 14 MILES
Location: Racine County State trail pass? No
The 13.5-mile Lake Michigan Pathway keeps you in close touch with the sixth-largest freshwater lake in the world as it links rail-trails north and south of the port city of Racine. This paved trail makes for a scenic summer ride along the water and beachfront and is worth heading down to Racine. The Lake Michigan Pathway extends approximately 9.8 miles along the lake shore. Users have access to many Racine attractions, by bike or on foot including the DeKoven Center, beaches, Pershing Park, the revitalized downtown Racine, North Beach and the Racine Zoo.
8. Oak Leaf Trail
Distance: MORE THAN 100 MILES (7 continuous off-road paved miles)
Location: Milwaukee County
IRevitalize Your Well-being
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nflammation can wreak havoc on your health. It’s the body’s natural reaction to a stressor, which can be an injury, illness, infection or even a tough workout. Acute inflammation is a good thing, as long as it resolves the effects of stress on the body in the short term. But when it is chronic, occurring at high levels over a period of time due to a lack of sleep, poor diet, repeated infections, or other health conditions, it can lead to digestive problems, reduce the body’s ability to heal and lower immunity, leading to inflammatory diseases such as cancer, diabetes, and arthritis.
Exercise, getting enough rest and reducing emotional stress are ways to reduce inflammation in your body. As far as eating right, Grace O, founder of FoodTrients, believes that there are many foods that help reduce or avoid chronic inflammation and regularly features them on the FoodTrients website. Fortunately, they are easy to work into your diet and quite delicious.
“I keep coming back to the Mediterranean diet, which is high in lean proteins like fish, as well as fruits, vegetables, whole grains, and low saturated fats such as olive oil that help with reducing inflammation in the body,” Grace says. “And if you look at some of the ‘blue zones’ including Icaria, Greece, and Sardinia, Italy, the long, healthy lives of those residents are attributed to their Mediterranean diet and a lifestyle of integrated physical activity and social connections.”
Arugula Salad with Feta, Pine Nuts, and Berries
The feta cheese in the salad provides protein and calcium. Hint: if you can buy the feta in bulk from a Greek, Persian, or other Middle Eastern deli, do it! Packaged feta will do, but feta from the deli case tastes better. Pine nuts are a good source of B vitamins, folate, niacin, thiamin, riboflavin, and manganese. You can buy pine nuts pre-toasted. Leafy green arugula and extra virgin olive oil provide anti-inflammatory properties as do the berries. The salty feta and the sweet berries play beautifully together!
Serves 4
Ingredients
1 cup Greek feta cheese, cubed
½ cup extra virgin olive oil, divided
½ tsp. dried Greek or Italian oregano
8 cups arugula (or spinach)
2 Tbs. fresh lemon juice
Freshly ground pepper to taste½ cup toasted pine nuts
½ cup (or more) fresh blueberries, figs, or strawberries
Instructions
1. Place the feta cheese in a bowl.
2. Pour ¼ cup olive oil over the cheese and add the oregano. Marinate the cheese for 20 minutes, stirring occasionally to coat evenly.
3. In a large bowl, combine the arugula (or spinach), lemon juice, remaining oil, feta cheese, and pepper. Toss gently.
4. To serve, divide the salad among 4 shallow bowls or plates. Sprinkle each with the pine nuts and the berries.
For more infomration visit foodtrients.com.
The Specialized Realtors You Need.
As Certified Senior Real Estate Specialists, we are dedicated to providing the best possible customer experience, whether you are buying or selling a home!(or both). With a combined 35+ years of experience in the real estate industry, we understand that this is more than a transaction it’s personal.
If you are contemplating if the time is right to make a move, give us a call and lets have a conversation.
Ahealthy back is essential to a healthy lifestyle. That usually means good posture. Even as I say it, you are now thinking about how you are sitting or standing, aren’t you?
Luckily a few simple yoga positions can help you improve your posture and your overall health. Good posture puts less pressure on your internal organs, and when your body has good posture it also improves your circulation. Fit-
ness shoes are great for getting out, but sometimes you want to stay in and be barefoot. Yoga is a great solution for those times, like when it is cold or rainy. As with any new exercise or diet, please consult a physician before you begin. We are are all different stages and we want the best health for you.
1. Mountain Pose
Let us start with a simple one: Tadasana or Mountain pose is done by standing tall, feet on the ground, opening your chest with arms at your sides. Roll your shoulders back and down to lower your shoulder blades, this helps if you have been hunching. Slightly tuck your tailbone, engage your thighs (a slight flex), and bring your chin back so your ears are above your shoulders. Align your body, head to foot and hold the pose for 30 seconds to a minute. Do it each time you think about your posture. Mountain pose is actually quite complex. This is because it teaches you to feel when your body is in alignment vertically. At first, you may overcompensate for a tendency to slouch by pushing the shoulders too far back and sticking out the chest. This is not the point of the pose: rather it is to find the neutral position and symmetry on either side of your midline.
2. Standing Forward Bend or Uttanasana
This pose is done by folding over towards your feet and then just hanging there. Next you’ll grab your elbows with your opposite hands, and breathe. After 30 seconds or so, release your arms. Try looking up by opening the chest and flattening your back on an inhale when coming back up.
A variation of this pose is done with the hands interlaced behind the back and is a great shoulder opener and hamstring stretch. To get as much openness in the chest as possible, before bending forward, join the hands behind your back and scrunch your shoulders up toward your ears. You can also try this one seated if you are just starting or are at the office. Remember arch support shoes help in supporting your body correctly while doing yoga standing on hard surfaces.
These few yoga positions can help you improve your posture and your ov3.
YOGA continued on page 38
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Get local help with your Medicare questions
I’m Gina Ensslin, a licensed sales agent in Southeastern Wisconsin. When it comes to Medicare, it’s important to consider all of your options. What works well for your neighbor may not be the best fit for you. I know the ins and outs of Medicare, and I’m ready to answer your questions and help you find a plan that fits your needs. Make the most of my knowledge and experience to:
• Take the confusion out of Medicare
• Get help comparing plans
• Receive one-on-one service
• Make enrolling in a plan easier
I look forward to helping you explore your Medicare options so you can enroll in a plan with confidence.
Your health is important and needs to be protected. If you are 65 or older, or have certain disabilities, or End-Stage Renal Disease, you can get health care coverage through the Medicare program. You’ll get access to health care services you need to achieve and maintain good health.
It’s important to review your Medicare coverage options and find an affordable option that meets your health care needs. Medicare coverage options
There are two types of Medicare coverage: Traditional or Original Medicare.
Medicare Advantage.
Original Medicare helps cover inpatient care in hospitals, skilled nursing facility care, hospice care, and home health care. It also covers: Services from doctors and other health care providers.
Outpatient care.
Durable medical equipment (like wheelchairs, walkers, hospital beds, and other equipment).
Preventive services (like screenings, certain vaccines, and annual wellness visits).
Original Medicare is often referred to as Part A and Part B. You can go to any doctor or hospital, anywhere in the United States, that accepts Medicare. If you have Original Medicare, you can also buy a Medicare Supplement Insurance (Medigap) policy from a private insurance company. Original Medicare pays for much, but not all, of the cost for covered health care services and supplies. A Medigap policy can help pay some of the remaining health care costs, such as copayments, coinsurance, and deductibles.
Medicare Advantage bundles your Original Medicare – and usually Medicare prescription drug coverage – into one health insurance plan. If you select Medicare Advantage coverage, you join a plan offered by Medicare-approved private companies.
Each plan can have different rules for how you get services – like referrals to see a specialist. All plans must cover emergency and urgent care, as well as all medically necessary services covered by Original Medicare.
In many cases, you can only use doctors and other providers who are in your plan’s network and service area.
Costs for monthly premiums and services vary depending on which plan you join. Some plans may offer some extra benefits that Original Medicare doesn’t cover — like vision, hearing, and dental services.
Whether you choose Original Medicare or Medicare Advantage, be sure you have prescription drug coverage. You can join a Medicare Prescription Drug Plan (called a PDP) in addition to Original Medicare. You can also get it by joining a Medicare Advantage plan with Medicare prescription drug coverage.
Walking and Cutting Calories to Lose Weight?
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By Bojana Galic
For most of us, walking 6 miles every day is no small feat. This distance is not only challenging for your body but will also eat up quite a bit of time.
While walking 6 miles each day and following a weight-loss diet will probably help you lose weight, it may not be the most realistic (or healthy) option for you. Instead, creating a sustainable calorie deficit and exercise plan will help you build healthy habits and keep weight off for the long haul.
The Weight-Loss Basics
Whether you’re counting macros, going paleo or following a vegan regimen, all weight-loss diets boil down to a calorie deficit. This is when your body burns more calories than it takes in, according to the Mayo Clinic.
While it may be tempting to dramatically cut calories for faster weightloss results, health professionals recommend you lose no more than 1 to 2 pounds per week max, according to the Mayo Clinic. This rate will help you build healthier lifestyle habits, ultimately making long-term weight loss more realistic.
First, you’ll need to get an idea of how many calories you’re eating each day to sustain your current weight — also known as your maintenance calories. One way to do this is by tracking your calories and weight over several weeks using a food diary or app.
From here, you can slowly cut calories from your daily diet to create a deficit. Trimming your maintenance level by about 500 calories per day will yield about 1 pound of weight loss each week, per the Mayo Clinic.
We Recommend
Cutting some of the processed foods out of your day-to-day diet is a great place to start. Sodas, sweets and many snack foods are all high in calories but low in nutrients, leaving you craving more.
At the same time, you’ll want to prioritize nutrient-dense foods (more on that in a minute).
Tip
By creating a healthy calorie deficit, you can expect to safely lose between 4 and 8 pounds in a month. Walking 6 miles every day can help accelerate the weight-loss process and provide some added health benefits, too.
Walking 6 Miles to Burn Calories
Increasing your exercise and creating a consistent workout routine will help increase your calorie expenditure each day.
The amount of calories burned while walking varies from person to person. Plus, outside factors like your speed and incline will affect how many calories you burn on your walk.
Generally, though, a 155-pound person walking at a pace of 15 minutes per mile will burn about 500 calories on a 6-mile walk, according to Harvard Health Publishing. A 185-pound person will burn about 600 calories walking
at the same speed for 6 miles.
Gauging your own walking pace can be challenging. Using a fitness watch or walking app is a great way to track your pace more closely, giving you a more accurate estimate of how many calories you burn during your workout. In addition to weight loss, walking workouts will provide an array of other health benefits. Walking each day can reduce your stress levels and keep your knees and joints healthy. Brisk walkers may even be less likely to die from heart disease than slower walkers, according to a study published August 2017 in the European Heart Journal.
While walking 6 miles is a great way to improve your cardiovascular health and increase your calorie burn, it’s probably not necessary each day. Aim to get between 150 and 300 minutes of walking each week, as recommend by the Centers for Disease Control and Prevention (CDC). Instead of hitting 6 miles each day, spread these 150 minutes across the week and walk for time instead of distance.
Ultimately, creating a balance between healthy eating and exercise will help you meet you weight-loss goals.
When it comes to diet, prioritize whole, healthy foods. At each meal, try to fill your plate with plenty of vegetables, which are rich in vitamins and a great source of fiber — a nutrient that regulates blood sugar, helping you feel full, according to the Academy of Nutrition and Dietetics.
Contrary to popular belief, carbs are actually a big part of a healthy diet. But the quality of your carbohydrates matters. Refined carbs like white pasta or bread are usually pretty high in calories and low in other nutritional benefits. Whole grains (think: brown rice, oatmeal, whole-wheat bread and pasta) or vegetables are healthier alternatives, per the CDC.
Your protein intake is another important component of weight loss, as it helps you retain your muscle mass and keep your energy high, according to the Mayo Clinic. Prioritize lean proteins like poultry, fish or low-fat dairy over red meats to keep your overall calories lower.
Alongside your diet and walking routine, incorporate some other forms of exercise, like strength training. Strength training just a few times per week will help increase your muscle mass, improving your overall body-fat-tolean-mass ratio (aka your body composition).
So, while walking 6 miles a day and dieting will help you achieve your goal, sustainability should be a top priority. Slowly shifting to healthier eating and exercise habits that you can maintain will help you lose weight and keep it off for the long haul.
Want to Lose Weight by Walking? Here’s Your 7-Day Kickstart Plan
By Marygrace Taylor
When you think about exercises that help you drop pounds, you may think of vigorous cardio like running or spinning. But walking can be an excellent weight-loss workout if you do it consistently and keep your pace brisk.
Weight loss happens when you burn more calories than you take in. Any type of physical activity can help you make that happen, but there are plenty of reasons why walking works so well.
“It’s the simplest form of aerobic exercise, making it a great choice for a kickstart plan to lose weight,” Cathy Richards, an ACSM-certified exercise physiologist, tells LIVESTRONG.com. “You can walk on a treadmill or outdoors, no financial investment is necessary and no special equipment is required other than a pair of walking shoes.”
If you’re just getting started toward your weight-loss goal, a simple walking plan can help you burn more calories every day while boosting your fitness. Over time, you can add in new moves to increase the intensity and ramp up the calorie burn even more.
This seven-day plan, created by Richards, helps you do just that.
Designed to torch 200 to 400 calories per day, it can kick your weight loss into gear by helping you lose 1 to 3 pounds in a week, assuming you also make some changes to your diet. (Though it might take four to six weeks for more noticeable results.) Here’s how to get started
Richards’ plan starts off with just 20 minute of brisk walking. You’ll build up to walking a little farther each day, and as you get fitter, you can add on extra moves to stay challenged and boost your burn.
WALK continued on page 38
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.
7 Tips for a Fulfilling Retirement in Wisconsin
Retirement is not just a milestone; it’s a new chapter filled with opportunities to explore, connect, and embrace a lifestyle that reflects your values and aspirations. For many, retiring in Wisconsin offers a unique combination of natural beauty, supportive communities, and an enriching pace of life. At The Westerly Pewaukee, we understand how personal and significant this transition can be. That’s why we’re sharing seven thoughtful tips to help you create a fulfilling retirement right here in the heart of the Badger State.
1. Understanding Retirement Income and the Cost of Living in Wisconsin
When considering where and how to retire, understanding your financial picture is essential. Wisconsin offers a slightly higher overall cost of living than the national average, but it remains a practical option for retirees who want to stretch their retirement savings while maintaining a comfortable lifestyle.
That said, Wisconsin is a mixed bag when it comes to retirement income. Certain forms of income, such as Social Security, are exempt from state taxes, while others—like 401(k)s and IRAs—may be taxed. Understanding your regular income streams and working with a financial advisor can help you plan appropriately.
It’s also important to consider transportation and grocery costs in different regions. While certain cities may carry a higher price tag, places like Pewaukee offer a balance of affordability and quality amenities. At The Westerly Pewaukee, residents benefit from inclusive monthly pricing that supports both lifestyle and financial clarity, with many essentials—like housekeeping and utilities—already covered.
2. Choose the Right Community to Enhance Your Retirement Lifestyle
Choosing where you live in retirement is about more than square footage; it’s about the life you’ll build and the people you’ll share it with. Most retirees find the greatest satisfaction in communities that offer opportunities for both independence and support.
This is especially important for retirees who are moving from areas where they may have been more isolated or far from loved ones. The right community, like The Westerly, provides not just a place to live—but a place to thrive.
3. Take Full Advantage of the Outdoors with Wisconsin’s Beautiful Lakes and State Parks
Retirement is your chance to reconnect with nature—and Wisconsin holds some of the Midwest’s most inspiring landscapes. With numerous state parks, beautiful lakes, and easy access to outdoor activities, this state is a favorite destination for outdoor enthusiasts.
Whether it’s walking scenic lakeside trails, kayaking in Lake Country, or enjoying birdwatching during a peaceful morning, spending time outdoors
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can boost both physical and emotional well-being. 4. Prioritize Elderly Healthcare and Access to Medical Care
Quality medical care becomes increasingly important as we age. Thankfully, Wisconsin recently coming into national focus for its strong health systems offers peace of mind. The state has a strong ranking for elderly healthcare, particularly in metropolitan areas like Milwaukee and Madison, with access to specialists and high-quality hospitals.For most retirees, this level of access and continuity can make a meaningful difference—reducing the stress of scheduling, driving, and managing multiple providers.
5. Explore Local Culture and Enrichment for a Meaningful Retirement Lifestyle
Living in Wisconsin offers more than just affordability—it offers enrichment. Local events, community arts, seasonal festivals, and continuing education programs are plentiful throughout the state. Pewaukee and the surrounding Lake Country area boast a vibrant culture of music, food, and the arts that invites exploration year-round.
6. Stay Flexible with Transportation and Everyday Needs
Mobility is a key component of independence in retirement. While some areas of Wisconsin can be car-dependent, certain cities like Pewaukee strike a balance between accessibility and tranquility. Public and private transportation options ensure you’re never far from the places and people you care about.
Managing errands, appointments, and social visits becomes significantly easier—and safer—when transportation is planned with intention.
7. Embrace the Emotional Journey of Retirement Retirement is not just logistical; it’s emotional. The shift from a structured work life to open-ended days can bring both excitement and uncertainty. That’s why a supportive environment is key to feeling grounded during this transition.
Many retirees expect the financial part of retirement to be the hardest, but it’s often the emotional side—the change in routine, the need for new identity, the space for reflection—that requires the most attention. That’s also why
choosing a community like The Westerly Pewaukee matters so much. You deserve a retirement that doesn’t just meet your needs but enriches your spirit.
Retire Confidently in the Heart of the Badger State
Retiring in Wisconsin means more than choosing a location—it means choosing a lifestyle filled with beauty, comfort, and connection. With its access to high-quality medical care and abundance of outdoor activities, Wisconsin stacks up well for those ready to enjoy the fruits of their retirement savings.
Ready to take the next step? We invite you to get in touch with us today to learn more or to schedule a personal tour of our community. Let’s explore together what a fulfilling retirement in Pewaukee can look like for you or your loved one. For more information visit livingwesterly.com or call 262-3755500.
Lifestyle Planning:
Embrace an active lifestyle:
Stay physically and mentally engaged through exercise, hobbies, and social activities.
Structure your days:
Find meaningful activities and structure your time to avoid boredom and maintain a sense of purpose.
Maintain social connections:
Cultivate and nurture relationships with friends and family, as retirement can sometimes lead to social isolation.
Plan for healthcare:
Factor in potential healthcare costs and consider options like Medicare or supplemental insurance.
Consider part-time work or volunteering:
.These can provide income, structure, and social interaction in retirement.
Know the Importance of Summer Sun Eye Protection
By Cheryl L. Dejewski
You know that while some sunlight is enjoyable, too much can lead to sunburns, blisters and, worse yet, skin cancer. But, have you ever thought about the short- and long-term consequences of ultraviolet
(UV) light exposure for your eyes?
How the sun causes eye damage
“Long-term exposure to the sun’s UV rays without protection contributes to the development of various eye disorders, including macular degeneration and cataracts,” says Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center. “The more exposure to bright light, the greater the risk of vision impairment and blindness.” For example:
• UV-A rays can penetrate deep into the eye injuring the macula, the part of the retina responsible for central vision. This increases the risk of macular degeneration (AMD).
• UV-B rays are mainly absorbed by the cornea and lens of the eye. Sunlight exposure can increase the clouding of this lens, causing cataract formation.
• Photokeratitis, or “corneal sunburn,” is a result of intense exposure to UV-B rays and can cause extreme pain and vision loss for several days.
• Pterygium tissue growth on the white of the eye can be caused by UVlight exposure. Without treatment, it may spread to the cornea and require surgery.
“In addition to long-term UV-light exposure, you also need to protect your eyes from severe damage caused by single outings on very bright days,” says avid outdoorsman and ophthalmologist Daniel Ferguson, MD. “Excessive exposure to ultra-violet light reflected off sand, snow or pavement can damage the eye’s surface. Similar to sunburns, it can be very painful, usually disappears within a couple of days, and may lead to further complications later in life.”
How to take protective measures
Eye care specialist and cataract surgeon Michael Raciti, MD, advises, “It’s most important to stay out of the sun or to protect your eyes between 10 and 2, when UV-rays are the strongest. But, you really should just make it a habit to wear both sunglasses and a hat or visor whenever you’re outside for a prolonged period, even if it’s gray and overcast. And, no matter what your age,
EYE continued on page 22
HEALTH
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take proper precautions! If you instill good habits in children early on, they’re easier to enforce. And, you’ll help protect their sight for the future.”
Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard and Johns Hopkins, adds, “Before swimming, take off your sunglasses and pop on a pair of water goggles. Chlorine can make your eyes red and puffy, and ponds and lakes have bacteria that can get underneath contact lenses and cause potentially blinding corneal damage. In fact, the best policy is to NOT wear contacts while swimming. And, you also need to remember to wear protection when near UV-light sources other than the sun, such as welding lamps or tanning booths.”
How to choose the right sunglasses
“You need sunglasses that block 99 to 100 percent of the same UV-A and UV-B rays that can damage your skin,” advises David Scheidt, OD, past president of the Milwaukee Optometric Society. “And, don’t be misled by lens colors or price tags. The ability to block UV rays is not dependent on the darkness of the lens. UV protection comes from a chemical coating applied to the lens surface. As for cost, many $10 sunglasses provide equal or greater protection than $100 lenses. With expensive sunglasses, you’re paying for style, frame quality, and options such as scratch- resistant coatings—not protective ability.”
If you spend lots of time at the pool or beach, fishing, or water or snow skiing, you should wear goggles or sunglasses that wrap around your temples. Reflected sunlight off water and snow is extremely dangerous because it is intensified.
Now that you’re not “in the dark” about UV light, don’t forget to grab your sunglasses before heading out to Summerfest, State Fair, a lake, pool, or just the backyard. You’ll not only look great, you’ll enjoy clear, comfortable vision now and, quite possibly, in the future.
Free Booklets & Information
The physicians quoted above are partners at Eye Care Specialists, a lead-
ing ophthalmology practice that has provided medical, surgical and laser care to more than 200,000 Wisconsinites. They are dedicated to the diagnosis and treatment of cataracts, glaucoma, diabetic eye disease, and macular degeneration and have written their own series of booklets on these conditions. For free copies or detailed eye disease and practice information, visit www.eyecarespecialists.net. You can also learn more about scheduling an appointment for a thorough eye screening (usually covered by insurance or Medicare) or second opinion at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Avenue.
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WARNING SIGNS
Many eye conditions develop gradually and painlessly, and good vision in one eye can mask problems in the other. As they progress, however, you may notice changes. Don’t dismiss them. Make an appointment ASAP if you notice:
• Foggy, fuzzy, double or blurred vision
• Sensitivity to light and glare
• “Starbursts” around lights
• Holding items closer to view
• Needing brighter light to read
• Fading or yellowing of colors
• Difficulty judging stairs/curbs
• Difficulty seeing to drive at night
• Vision affects ability to do daily tasks
• Edges & lines appear bent or wavy
• Dark or blind spots in vision
• Distortion of colors, sizes & details
• Blurriness of faces, clocks & words
• Glasses/prescription changes don’t help
6 Expert Tips for Touring a Lifestyle Community
Selecting the right care facility for yourself or a loved one is a large task. You’re making a decision that will impact where you live, the care you get, and the money you need to spend. With the right approach, you can make the process as simple as possible and feel confident that you’re making the right decision. We put together the best tips and a few insights from professional senior living advisors to help you tour senior living communities like a pro.
Stay organized with a notebook It might feel formal, unfriendly, or cumbersome to tour a facility with a notepad and pen, but your future self will thank you. Staying organized with your research notes will help you remember all the details correctly, and it’ll
also help you better compare the communities that you tour.
Consider the fact that a facility is one of at least a few that you will tour. Each has its unique set of staff members, activities, benefits, and drawbacks. For example, laundry services might be included in the base cost at one facility but cost $10 per load at another. Caregivers might put away the clean clothing afterward at one of the facilities you visited, but which one was it? Don’t try to remember every detail yourself. Jotting down notes while you tour will allow you to remember it all.
Taking notes will also help you compare facilities more closely. Making notes about those laundry services at the first community will prompt you to gather laundry service details at the next facility, allowing you to compare features directly.
Talk with appropriate facility directors
Initially, you might meet with the community’s sales director or a sales representative. You can also ask to speak with directors of other facility departments. Paul Doyle, owner of Oasis Senior Advisors Fairfield-Westchester, suggests thinking of your loved one’s current issues and then asking to chat with the director whose department will help your loved one with those issues. “If we’re looking at memory care, I like our family to speak with the memory care director or the director of nursing if there are medical concerns,” Doyle said.
Pro tip: “Use declarations of your concerns rather than questions,” Doyle said. If you state your concern rather than ask a question about it, you’ll allow the director to demonstrate empathy for you and your loved one while also giving insight into how the procedures and culture of the facility might address those concerns.
Instead of saying, “Do residents socialize with each other?” try, “This seems like such a great community, I’m just so worried about how my mom will fit in.”
If you don’t know whether your loved one’s needs can be met, try something like, “This seems like such a great community, but my mom needs so
TOUR continued on page 24
much attention I worry that she needs a nursing home.” Let the facility representative talk about the service packages they offer. Notice how they address your personal worry for your loved one’s safety.
Money is finite for most older adults. If that’s a concern for you, tell the facility representative: “This seems like such a great community, I’m just so worried that my mom will outlive her financial resources.” You’re not the first person who has said this nor will you be the last. Let them talk with you about the options they offer to residents and how they address those scenarios.
Pay attention to and ask about the senior care facility staff
Pay attention to how the staff conducts themselves. How do they interact with one another? With you? With the residents? Doyle said that can go a long way toward understanding the culture of the facility as a workplace.
Though you’re looking at a facility for residency and not employment, know that the workplace culture of a facility is related to residents’ well-being and outcomes. While even the best communities have some staff turnover, the longevity of staff can impact resident happiness and care.
Lauren O’Desky, Regional Director at Oasis Senior Advisors, wrote in an article on what to look for in a care facility, “Longevity will aid in establishing vital relationships between caregiver and care recipient, regardless of the care recipients’ ability to participate. Longevity nurtures consistency, which ensures better care and better outcomes.”You can simply ask to find out the longevity of the staff. “How long do staff members typically work for the facility?” You can also ask about the chef, maintenance employees, and any other on-site professionals, like occupational and physical therapists.
Pro tip: O’Desky also suggests asking about employee details like the ones below:
What is the caregiver-to-patient ratio? This helps you understand how many other residents the caregivers must also look after while helping your loved one. A really moderate number helps you know that the employee will have appropriate time to give to your loved one and that the facility operators avoid employee burnout and turnover from spreading their staff too thin.
What initial training do you provide to staff? This helps you learn the specialized training and knowledge that the staff members have from the start, ensuring they’re equipped with the skills to care for your loved one. It also gives insight into the investment that the facility operators make in their employees.
Take note of the senior care facility residents
Residents live at senior care facilities to get assistance with activities of daily living, among other things. These activities include bathing, dressing, feeding, toileting, transferring, and walking around. If a resident has trouble bathing on their own, they should get help. The same applies to getting dressed.
Residents should be dressed appropriately every day. In most cases, a nursing home resident does not need to wear a hospital gown. Pay attention to the residents you see during your tour. They should be well groomed and dressed appropriately in clean clothing.
You can also take note of what the residents are doing during your tour. Facilities have daily activity schedules, and though residents aren’t required to participate, many do. They may also be sitting in common areas with other residents, like activity rooms, outdoor courtyards, and other places. Unless it’s early morning or late evening, you should see residents out and about.
Make at least two visits at different times of day
Touring a facility one time gives you a snapshot of the community. If you return to visit again, you’re bound to see something new. Try visiting at different times during the day and week if possible. You may catch afternoon activities one day and weekend events the next time. Visiting during lunch or dinnertime will allow you to at least see the food and menu. The facility representative may also invite you to enjoy a meal there to see if you like the food.
Work with a local senior living advisor
A senior living advisor is a professional who knows everything there is to know about senior care, facilities, funding options, and how an older adult can get the care they need. For more infromation visit .oasissenioradvisors. com or call (262) 777-0462.
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
Tall Drink of Water
Hey – this article is not what you think! It is all about staying hydrated during hot summer days. Sorry to disappoint those with different expectations!
For most people, drinking water is a conscious act. They literally must remind themselves to take a sip. Also, a lot of folks over 65 deliberately avoid drinking water so that they do not run to the bathroom every hour. You know who you are!
All right - time to get serious about a serious matter. According to the Cleveland Clinic, the human body is over 70% water. So, if you do not want to shrivel up, you must replenish this essential nutrient to keep your body functioning properly. Here is how water helps us:
• Aids digestion and eliminates waste products.
• Lubricates joints.
• Creates saliva.
• Balances the body’s chemicals and electrolytes.
• Delivers oxygen.
• Cushions the bones.
• Regulates body temperature.
• Acts as shock absorber for the brain.
• Hydrates skin cells.
Dehydration occurs when you simply do not drink enough to replace lost fluids. As we age, we are more prone to complications from dehydration such as urinary tract infections, kidney stones, shock, and even death. Some of our medications like diuretics increase urination, which can lead to dehydration
While mild dehydration can be alleviated with the proper amount of fluids and sports drinks, which contain electrolytes and sodium. Moderate to severe dehydration requires a trip to urgent care or an ER. If you or a loved one is suffering from any of the symptoms listed below, take immediate action.
• Headache, confusion, and slurred speech.
• Fatigue, fainting, dizziness, lightheadedness, and weakness.
• Rapid heart rate in conjunction with low blood pressure.
• Flushed, dry skin.
• Swollen feet and muscle cramps.
• Chills, nausea, and seizures.
• Dark colored urine (urine should be very pale).
The best practice is to maintain good hydration all year round. The amount of water needed varies depending on gender, medications, weight, age, health issues, and exercise regimes. Consult with your physician about the correct quantity of fluids to keep you healthy. But a rule of thumb is eight, eight ounces glasses per day. And be mindful on very warm days to avoid alcohol and sugary drinks, wear loose clothing, relax in the shade, take a cool shower,
WATER continued on page 37
Exploring the Therapeutic Benefits of Nature
By Kim Lima
I
n an age where modern medicine and technology continuously evolve, there’s a growing appreciation for nature’s role in promoting health and well-being. For seniors, spending time outdoors offers more than just a breath of fresh air—it provides significant therapeutic benefits that can improve their physical, emotional, and mental health. Whether it’s a daily walk through the park, gardening in the backyard, or simply sitting by a window with a scenic view, nature has an undeniable healing power that can enrich the lives of older adults.
1. Physical Health Benefits of Nature for Seniors
Staying physically active is essential for seniors to maintain overall health and reduce the risk of chronic conditions. Engaging in outdoor activities, such as walking or gardening, offers a low-impact way to stay fit while reaping the additional benefits of being in nature.
Improved Mobility and Strength
Regular walks in natural environments help seniors maintain their mobility and strength. The varied terrain found in parks or nature reserves engages different muscle groups, improving balance and coordination. This can reduce the risk of falls, which are a leading cause of injury among older adults.
Boosted Immune Function
Exposure to fresh air and sunlight has been shown to enhance the immune system. Sunlight triggers the production of vitamin D, which is crucial for bone health and immune support. For seniors, who are often at greater risk for vitamin D deficiency, spending time outdoors can significantly improve their immune function and reduce the likelihood of infections.
Heart Health
Nature walks also have cardiovascular benefits. The calming effect of being in a green space helps lower blood pressure and heart rate, reducing the risk of heart disease. Walking in a natural setting is a simple yet effective way for seniors to promote heart health without the intensity of high-impact exercises.
2. Cognitive Benefits: Sharpening the Mind
One of nature’s most profound effects is its ability to stimulate the brain and improve cognitive function. This is particularly beneficial for seniors who may experience age-related cognitive decline.
Enhanced Mental Clarity
NATURE continued on page 29
Complete Care specializes in short term rehabilitation to get you back home safely, and long term care. Be at peace knowing your loved one is receiving outstanding care with the amenities of home in a serene setting.
Complete Care specializes in short term rehabilitation to get you back home safely, and long term care. Be at peace knowing your loved one is receiving outstanding care with the amenities of home in a serene setting.
Find a Complete Care center near you to learn more and schedule a tour!
Find a Complete Care center near you to learn more and schedule a tour!
GLENDALE CARE AND REHAB CENTER
6263 N Green Bay Avenue, Glendale, WI 53209
414.351.0543 | glendalecrc.com
GRANDE PRAIRIE CARE AND REHAB CENTER
GLENDALE CARE AND REHAB CENTER
10330 Prairie Ridge Blvd, Pleasant Prairie, WI 53158
262.612.2800 | grandeprairiecrc.com
6263 N Green Bay Avenue, Glendale, WI 53209
414.351.0543 | glendalecrc.com
KENSINGTON CARE AND REHAB CENTER
1810 Kensington Drive, Waukesha, WI 53188
GRANDE PRAIRIE CARE AND REHAB CENTER
262.548.1400 | kensingtoncareandrehab.com
10330 Prairie Ridge Blvd, Pleasant Prairie, WI 53158
262.612.2800 | grandeprairiecrc.com
KENSINGTON CARE AND REHAB CENTER
1810 Kensington Drive, Waukesha, WI 53188
262.548.1400 | kensingtoncareandrehab.com
OUR CARE SERVICES
• Inpatient Dialysis
OUR CARE SERVICES
• Physical, Occupational, and Speech Therapy
• Inpatient Dialysis
• Wound Care
• Behavioral Health
• Physical, Occupational, and Speech Therapy
• Respite Care
• Wound Care
• VA Contracting
• Behavioral Health
• Respite Care
• VA Contracting
• And Much More
RIDGEWOOD CARE CENTER
3205 Wood Road, Racine, WI 53406
262.554.6440 | ridgewoodcarecenter.com
SOUTHPOINTE CARE AND REHAB CENTER
4500 West Loomis Road, Green�ield, WI 53220
RIDGEWOOD CARE CENTER
414.325.5300 | southpointecrc.com
3205 Wood Road, Racine, WI 53406 262.554.6440 | ridgewoodcarecenter.com
VIRGINIA HIGHLANDS CARE AND REHAB CENTER W173 N 10915 Bernie’s Way, Germantown, WI 53022
SOUTHPOINTE CARE AND REHAB CENTER
262.509.3300 | virginiahighlandscrc.com
4500 West Loomis Road, Green�ield, WI 53220
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VIRGINIA HIGHLANDS CARE AND REHAB CENTER W173 N 10915 Bernie’s Way, Germantown, WI 53022
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• And Much More Scan
Being in nature allows the brain to take a break from the overstimulation of everyday life. Studies show that time spent in green spaces can improve attention span, memory, and problem-solving skills. For seniors, this means that a simple walk in the park can help sharpen the mind and improve cognitive health.
Prevention of Cognitive Decline
Spending time outdoors may help prevent or slow cognitive decline in older adults. For seniors who are at risk of developing dementia or Alzheimer’s disease, engaging in outdoor activities can provide protective benefits for brain health. The combination of physical activity and mental engagement that comes with exploring natural environments helps stimulate neural pathways, potentially delaying the onset of cognitive impairments.
3. Emotional and Psychological Benefits: Boosting Mood and Reducing Stress
Nature is known for its ability to reduce stress and enhance mood. For seniors, spending time in the natural world can provide relief from the anxiety, loneliness, and depression that sometimes accompany aging.
Reduction of Anxiety and Depression
Nature has a calming effect that can reduce feelings of anxiety and depression. Studies show that seniors who spend time outdoors report lower levels of stress and a greater sense of well-being. The soothing sounds of birds chirping, the rustling of leaves, and the beauty of flowers and trees all contribute to an atmosphere of tranquility that uplifts older adults’ spirits.
Increased Socialization Opportunities
Outdoor activities also offer opportunities for social interaction, which is crucial for maintaining emotional well-being. Whether it’s joining a gardening club, participating in a walking group, or simply meeting friends for a picnic, nature provides a perfect backdrop for social connections. Spending time outdoors with others can combat loneliness and improve mental health for seniors who may feel isolated.
Mindfulness and Relaxation
Being in nature promotes mindfulness, which is the practice of being present in the moment. For seniors, mindfulness can be particularly helpful in managing the stress and anxiety that can come with aging. Nature provides a peaceful environment where seniors can focus on their surroundings, clear their minds, and relax. This sense of peace can lead to improved sleep, reduced tension, and a more positive outlook on life.
4. The Healing Power of Gardening
One of the most accessible ways for seniors to engage with nature is through gardening. This hobby not only allows them to enjoy the outdoors but also provides a range of therapeutic benefits.
Physical Exercise
Gardening involves various physical movements, from digging to planting and watering. These actions provide light exercise that can improve strength, flexibility, and coordination. For seniors, this low-impact activity is a great way to stay active without putting too much strain on the body.
Mental Stimulation
Gardening requires focus, planning, and problem-solving skills, which can help keep the mind sharp. Choosing which plants to grow, figuring out how to care for them, and observing their growth provide mental stimulation that is both rewarding and therapeutic.
Emotional Satisfaction
Nurturing plants and watching them grow can bring a deep sense of accomplishment and joy. For seniors who may feel that they have lost some control over their lives, gardening provides a meaningful activity that gives them a sense of purpose.
Reconnecting with Nature for Health and Happiness
The therapeutic benefits of nature for seniors are vast and well-documented. From improving physical health to boosting cognitive function and emotional well-being, spending time outdoors can greatly enhance the quality of life for older adults.
The Science Behind Sleep Schedules and Wellbeing
By: Discovery Senior Living
Getting more than 9 hours of sleep on a regular can lead to an increased risk of several health issues, according to experts from BJC HealthCare. Yet, many older adults find themselves sleeping more as they age. What’s behind this change?
Understanding the connection between old age and sleeping a lot is essen
tial for ensuring seniors enjoy healthier, more fulfilling lives. By uncovering the science of sleep, we can help seniors improve their rest, enhance their sleep quality, and promote overall well-being.
Why Do Older Adults Sleep More?
Aging brings significant changes to sleep patterns. Research from the Sleep Foundation highlights that “changes to the circadian rhythm are a common cause of sleep problems in older adults.”
Circadian rhythms regulate the sleep-wake cycle and influence when we feel alert or drowsy. Aging disrupts this cycle. This leads to earlier bedtimes and waking up earlier than desired.
Balancing Sleep Quantity and Quality in Seniors
Although seniors might need to sleep more, studies show that all adults need between seven and nine hours of sleep each night for optimal health, according to Verywell Health. This consistency underscores the importance of focusing on sleep quality over quantity.
Oversleeping may signal health issues, such as:
Depression
Chronic pain
Medication side effects
The Relationship Between Sleep and Wellbeing
Proper rest is essential for mental, emotional, and physical health. Sleep disruptions can lead to an increased risk of:
Memory issues
Mood swings
Chronic illnesses
Here’s how sleep and wellbeing are deeply connected for aging adults.
Sleep plays a vital role in consolidating memories and processing information. Poor sleep contributes to memory decline, confusion, and reduced cognitive function in adults.
Factors Affecting Sleep
Aging adults face several unique challenges that impact their ability to get quality rest. Beyond circadian rhythm changes, external factors also play a significant role.
Health Conditions
Chronic conditions such as arthritis, diabetes, or heart disease often disrupt sleep. Pain, discomfort, and the need for frequent nighttime trips to the bathroom can fragment rest and diminish sleep quality.
Medications
Many adults take medications that can interfere with sleep patterns. Side effects like drowsiness or insomnia can result in excessive sleepiness during the day or difficulty sleeping at night.
Mental Health
Emotional challenges, including loneliness, anxiety, or depression, are common among older adults and can interfere with sleep. Creating opportunities for social engagement and emotional support can improve mood and rest.
Strategies for Improving Rest
Enhancing senior sleep patterns requires creating routines that encourage restful nights and reduce daytime drowsiness. Below are actionable tips to improve sleep for older adults.
Establish Consistent Sleep Schedules
Consistency is vital for regulating the body’s internal clock. Older adults
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should strive to:
Wake up and go to bed at the exact time daily, even on weekends
Align activities with natural light to maintain a healthy circadian rhythm
Create a Relaxing Evening Routine
An evening routine signals the brain that it’s time to wind down. Encourage seniors to:
Participate in calming activities like reading, meditating, or light stretches
Limit screen time before bed to avoid the stimulating effects of blue light
Address Environmental Factors
Optimizing the sleep environment ensures uninterrupted rest. Key changes include:
Keeping bedrooms cool, dark, and quiet
Using blackout curtains or white noise machines for added comfort
Investing in supportive mattresses and pillows tailored to individual needs
Promote Light Exercise
Light physical activity can help regulate energy levels and improve rest.
Recommended activities include:
Walking
Gentle stretching or tai chi
Gardening
Encourage Healthy Nutrition
Diet plays an essential role in promoting restful sleep. Seniors should: Include sleep-promoting foods like nuts, bananas, or warm herbal teas in their diet
Put a Limit on Daytime Naps
While naps can be rejuvenating, late or long naps may interfere with nighttime sleep. Encourage shorter naps earlier in the day, ideally no more than 20-30 minutes.Call us for a complimentary lunch and tour! 262-228-6539 and visit www.lakehousecedarburg.com or 262-462-0991 and visit www.lakehousemenomonee.com.
Disturbed sleep is more than an inconvenience that leaves you dragging the next day: it can affect your emotional and physical health
Exercise Physical activity can improve sleep, though researchers aren’t completely sure why. It’s known that moderate aerobic exercise boosts the amount of nourishing slow wave (deep) sleep you get.
But you have to time it right: Gamaldo says that aerobic exercise releases endorphins, chemicals that keep people awake. (This is why you feel so energized after a run.)
It can also raise core body temperature; this spike signals the body that it’s time to get up and get going. If you’re having trouble sleeping, try to avoid working out within two hours of bedtime.
Memory Care at Tudor Oaks
Self-Care for the ‘Sandwich Generation’
One person called it “a crushing weight.” Others call it exhausting, overwhelming and complicated. Those and many other words describe the caregiving challenges of the “sandwich generation.” But there is a flip side, says Jon Bain, Owner, Right at Home Waukesha-Milwaukee. “At least one study has shown that family caregivers in this situation are about as satisfied, or even more satisfied, with their lifestyles as other adults.”
Who is this generation, and why are they being compared to a sandwich? The sandwich generation describes the growing number of adults who are caring for both their own families and for their parents. “As people are living longer and many young adults are struggling to gain financial independence, about a quarter of U.S. adults (23%) are now part of the so-called ‘sandwich generation,’” reports Juliana Menasce Horowitz, associate director of research at Pew Research Center. “These are adults who have a parent age 65 or older and are either raising at least one child younger than 18 or providing financial support to an adult child.”
In the U.S., “Men and women, as well as adults across racial and ethnic groups, are about equally likely to be in the sandwich generation,” Horowitz adds. And more than half of all Americans in their 40s are in this situation.
An article from the BBC, in the U.K., reports that around the world, “Sandwiched individuals, who may or may not be living with the people they’re supporting, look a bit different. In the Philippines, sandwiched women tend to be aged 30 to 35, whereas in England and Wales they’re typically between 45 and 54 ...”
Surprisingly, in the U.S., more of these caregivers (48%) say they’re satisfied with their family life than other adults (43%), as another Pew survey reported. That may be due to the many documented benefits of caregiving, especially family caregiving. What’s more, the BBC article notes: “Being embedded within multigenerational responsibilities also carries benefits. In particular, healthy grandparents can be a huge boon to working parents.” Plus: “Older parents facilitating especially younger women to stay in the labor market and become more senior and progress is a very important dimension of the sandwich generation.”
But make no mistake: Caring for one’s own children while helping a parent (or two) negotiate their specific health challenges can be daunting—emotionally, physically and financially.
Self-Care Tips
The sandwich generation faces unique challenges, caught between the
CARE continued on page 37
istock.com/Sabrina Bracher
Summer Bliss
August 2025
MILWAUKEE FARMERS MARKETS
Experience the farm-to-table ethos firsthand as you connect with the community and savor the taste of Milwaukee’s agricultural heritage.
Cathedral Square Farmers Market
Jun 1 - October 12 (Excludes July 20)
Time: 9:00 a.m. – 2:00 p.m.
Location: 825 N. Jefferson St., Milwaukee, WI 53202
Downtown Milwaukee’s go-to farmers market in a charming park setting. Expect fresh produce, flowers, handmade goods and breakfast bites.
Greenfield Farmers Market
May 4 - October 26 (Excludes May 25)
Time: 10:00 a.m. – 2:00 p.m.
Location: Konkel Park, 5151 W. Layton Ave., Greenfield, WI 53220
A community favorite with produce, live music and food trucks. It’s a fun, family-friendly way to kick off your Sunday.
Riverwest Market
June 1 - October 26
Time: 10:00 a.m. – 2:00 p.m.
Location: 2700 N. Pierce St., Milwaukee, WI 53212
A laid-back, community-run market with local veggies, artists and musicians. A great reason to spend your Sunday in Riverwest.
Shorewood Farmers Market
June 15 - October 26
Time: 9:30 a.m. – 1:00 p.m.
Location: 4100 N. Estabrook Pkwy, Shorewood, WI 53211
Tucked into Estabrook Park with fresh produce, local honey and live music. Ideal for a riverfront stroll.
Walker Square Farmers Market
July 6 - September 28
Time: 10:00 a.m. – 2:00 p.m.
Location: Walker Square Park, 1031 S. 9th St., Milwaukee, WI 53204
The Walker Square Farmers Market returns in 2025 to Walker Square Park, honoring Jason Cleereman’s legacy by uniting neighbors with fresh, local food and community spirit.
West Allis Farmers Market
West Allis Farmers Market
May 6 - November 25
Time: 12:00 p.m. – 5:00 p.m.
Location: 6501 W. National Ave., West Allis, WI 53214
A beloved open-air market offering produce, flowers and specialty items. It’s one of the oldest farmers’ markets in Wisconsin.
Brown Deer Farmers Market
June 25 - October 15
Time: 10:00 a.m. – 3:00 p.m.
Location: Brown Deer Village Park, 4920 W. Green Brook Dr., Brown Deer, WI 53223
A relaxed midweek market offering fresh produce, baked goods and handmade items. Great for a lunch break or farmers market fix.
Hartung Park Farmers Market
June 18 - September 24
Time: 3:30 p.m. – 7:00 p.m.
Location: Hartung Park, W. Keefe Ave., Wauwatosa, WI 53222
A midweek market in a neighborhood park setting with local produce and artisan goods, with bonus walking paths and a playground nearby.
Jackson Park Farmers Market
June 12 - October 2 (Excludes July 3)
Time: 3:00 p.m. – 6:30 p.m.
Location: 3500 W. Forest Home Ave., Milwaukee, WI 53215
A cozy evening market with farmfresh veggies, baked goods and food vendors. Tucked into leafy Jackson Park.
West Allis Farmers Market
May 6 - November 25
Time: 12:00 p.m. – 5:00 p.m.
Location: 6501 W. National Ave., West Allis, WI 53214
A beloved open-air market offering produce, flowers and specialty items. It’s one of the oldest farmers’ markets in Wisconsin.
A waterfront market set along Lake
needs of two other generations. Here are some ideas for self-care that Bain recommends.
Set boundaries: Sometimes, it’s essential to draw clear lines to protect your personal space and time. This can apply to both children and aging parents.
Get financial counseling: Money matters can get complex. Whether it’s planning for your children’s college tuition, your retirement, or elder care expenses, professional financial advice can be invaluable.
Ask your siblings or other relatives for help: “Approach caregiving conversations with as much patience and grace as possible,” advises Mental Health America, “and let your other family members know that their help is both wanted and needed.”
Educate your kids: Make sure your children understand the reasons you’re stretched thin. When kids are aware of the sacrifices and the challenges, they’re often more empathetic and cooperative.
Reevaluate periodically: As time goes on, your children’s needs, your parents’ health, and your personal situation will change. Regularly take a step back to assess and adjust.
Seek legal advice: Ensure all the necessary documents, like living wills, powers of attorney, or advance directives, are in place. An elder law attorney or geriatric care manager can help navigate these areas.
Plan for your own future: Consider the hopes you have for your own old age. Investing time now in planning for your elder years can ease the burden on your children.
Celebrate small wins: “Taking care of two generations can often mean neglecting personal achievements,” says Bain. “Take a moment to acknowledge and celebrate small victories.”
Stay connected with peers: Keeping a connection with friends or colleagues who are not involved in caregiving can provide a fresh perspective and a mental break.
Document precious moments: Capture stories, recipes, life lessons, and memories from your parents. It can be therapeutic for them, informative for
your kids, and a cherished legacy for the future.
Know when to let go: Sometimes, despite your best efforts, you might need to consider alternative care options for your parents, like assisted living. “Remember, it’s about ensuring the best care for your parents, even if you’re not providing it directly,” says Bain.
About Right at Home of Waukesha-Milwaukee.
The Waukesha-Milwaukee office of Right at Home provides a range of inhome care options for seniors and adults with disabilities. These include assistance with hygiene and bathing, companionship, socialization, activities, light housekeeping, transportation, meal preparation and so much more to keep seniors happy and healthy at home. Right at Home’s dedicated caregivers will help you or your loved one navigate life. For more information, contact Right at Home at 262.347.3005. Visit us at www.carerah.com. Or, email us at info@carerah.com.
WATER from page 26
and stay indoors during the hottest parts of the day – preferably in airconditioned spaces.
Sometimes drinking plain water is just plain boring. So, to make drinking water more enjoyable, add fruits, veggies, and herbs. These infused recipes from a Taste of Home should encourage you to take a few more sips from that tall glass of water:
Cucumber Water: ½ cup of sliced cucumber ½ medium lemon, sliced,2 quarts of water
Combine in a pitcher. Cover & refrigerate for 12 to 24 hours.
Rosemary & Ginger Water: 3 fresh sprigs of rosemary 1 tablespoon minced fresh ginger,2 quarts of water
Combine in a pitcher. Cover & refrigerate for 12 to 24 hours
For more information visit vmpcares.com or call (414) 607-4100.
A Senior Living Community with a Continuum of Care
Located on the shores of Lake Michigan on the East Side of Milwaukee, Ovation Communities offers independent and assisted living apartments as well as skilled-nursing, rehabilitation, and a new state-of-the-art memory care community, allowing residents to age in place while living every day to the fullest!
Locust Pose or Salabhasana
This is a great pose for strengthening the back and done by laying on your mat face down. You start by opening your chest, lifting your arms and legs off the mat while keeping the pelvis on the mat. If necessary, you can lift just your chest and aim your arms towards your feet. A more advanced yoga pose would be to go into bow pose but proceed with caution until you’re ready.
4. Cat-Cow Stretch or Chakravakasana
For this position, start on all fours on your mat and bring the wrists underneath the shoulders and the knees underneath the hips. Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and backward through the tailbone. This is the position of a neutral spine. Keep the neck long, as the natural extension of the spine.
To start, curl your toes under, drop your belly, but keep your abdominal muscles hugging your spine. Take your gaze up toward the ceiling. Let these movements start in the spine starting from your tailbone so that your neck is the last part to move. Now move to round your spine. Drop your head and take your gaze to your navel. The goal is to repeat the cat-cow stretch on each inhale and exhale, matching the movement to your own breath and doing this for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine. If this is hard for you, you can try using a chair and doing it sitting like with the forward bend.
These few positions can be practiced in succession or just when you feel you need a little tune-up on your posture. They can even help with other conditions, like with Achilles tendon pain, tension headaches or even just fatigue.
Enhance your posture and prioritize your foot health with our ultimate guide to plantar fasciitis. Discover the symptoms, causes, and prevention tips to keep your feet healthy and pain-free.
KURU Shoes for Better Alignment From the Ground Up
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WALK from page 17
Remember to keep up a brisk pace as you walk: “A moderate, somewhat hard pace is the goal,” Richards says. “If you can’t talk while you’re walking, you’re working too hard. If you can sing or talk at great length, you’re probably not working hard enough.”
-Day 1: 20-Minute Walk
5-minute warm-up: Walk at a leisurely pace
10-minute walk at a brisk pace
5-minute cool-down: Walk at a leisurely pace
-Day 2: 30-Minute Walk
5-minute warm-up: Walk at a leisurely pace
20-minute walk at a brisk pace
5-minute cool-down: Walk at a leisurely pace
-Day 3: 40-Minute Walk
5-minute warm-up: Walk at a leisurely pace
30-minute walk at a brisk pace with intervals: Every 5 minutes, speed up your pace for 30 seconds, then come back to your base pace for 5 more minutes
5-minute cool-down: Walk at a leisurely pace
-Day 4: 45-Minute Walk
5-minute warm-up: Walk at a leisurely pace
35-minute walk at a brisk pace: Choose a route that has hills today to up
your intensity and overall calorie burn
5-minute cool-down: Walk at a leisurely pace
-Day 5: 50-Minute Walk
5-minute warm-up: Walk at a leisurely pace
40-minute walk at a brisk pace: It’s another interval day except this time, you’ll interval high and low much more often. Walk as fast as you can for 30 seconds and switch back to your baseline brisk pace for 60 seconds. Try to sustain this for as long as you can.
5-minute cool-down: Walk at a leisurely pace
-Day 6: 60-Minute Walk
5-minute warm-up: Walk at a leisurely pace
50-minute walk at a brisk-plus pace: Focus on making your base pace a little faster than usual. (Listening to fast music can help!)
5-minute cool-down: Walk at a leisurely pace
-Day 7: 60-Minute Walk
5-minute warm-up: Walk at a leisurely pace
50-minute walk with intervals: Do 3 minutes at base pace then 1 minute at brisk-plus. Keep this 4-minute cycle going for as much of the 50-minutes as you can.
5-minute cool-down: Walk at a leisurely pace
Over time, as your fitness improves, you can shake things up and make them even more challenging by adding a few power moves into your walk. Try things like:
-Push-ups: Start face down on your hands and knees or hands and feet. Be sure to keep your body rigid as you go down and up and focus on bending your elbows fully. If full push-ups are too challenging, do a modified push-up on your knees or by leaning against a wall.
-Stationary lunges: Stand in a wide lunge position with your feet parallel. Keep your front foot planted and your weight on the ball of your back foot. Slowly lower your body down until your back knee almost touches the ground while letting your front knee bend to 90 degrees. Keep your front knee straight above your front foot. Push straight up through the heel of your front foot and the ball of your back foot until you are up again. (Do not push forward, only push up.) Repeat the movement up to 10 or 20 times on one side before switching to the opposite foot in front.
-Planks: Start on the floor lying on your stomach. Come up on your toes and forearms, keeping your body completely straight (don’t let your hips sag down or pike up). If you find that this position is too intense, you can do the modified version on your toes and hands. The goal is to stay in this position for as long as possible. At first, this could be just 10 seconds, but try to build up to 60 seconds or more.
It’s hard to lose weight just by exercising alone. “It’s very easy to eat more calories than you burn in a day even if you are working out every day,” Richards says. “If that happens, you could easily sabotage your weight-loss efforts or even gain weight.”
You need to burn about 3,500 calories to lose a pound of fat. To lose that pound in a week, you’ll want to eat about 500 fewer calories per day, according to the Mayo Clinic. You can make that happen by:
Eating smaller portions:Try serving yourself a little bit less at each meal. Using a smaller plate or bowl may make it feel like you’re still eating a generous amount.
Swapping high-cal foods for lower-cal ones: Use mustard on your sandwich instead of mayo, make an omelet with veggies instead of cheese or snack on an apple instead of a muffin.Having high-calorie treats less often: Save the cookies or ice cream for once or twice a week instead of every day.
Over time, these small dietary changes paired with daily exercise will add up. You might see progress on the scale in as little as a week and start to notice a difference in the mirror within a month or so.
This article origanally appeared on Livestrong.com.
Stair Crest – Opened May 2023
S67W14765 Janesville Road Muskego, WI
414-367-2400 StairCrest.org
Fairway Knoll N112W17500 Mequon Road Germantown, WI
262-735-7900 FairwayKnoll.org
Avalon Square 222 Park Place Waukesha, WI
262-446-9300 AvalonSquare.org
Kirkland Crossings* 700 Quinlan Drive Pewaukee, WI
262-695-5800
KirklandCrossings.org
Dickson Hollow W156N4881Pilgrim Road Menomonee Falls, WI
