October has always felt like a gentle reset. The days grow shorter, the air turns crisp, and nature puts on a dazzling show of color. It’s a season that encourages us to pause, reflect, and lean into the rhythms of change. For me, it’s also a reminder to take stock of how I’m caring for myself—body, mind, and spirit.
Aging is something we all think about, but I’ve come to see it less as a destination and more as a journey. It’s not about the number of birthdays we’ve celebrated—it’s about how we feel as we move through life. The truth is, aging well doesn’t happen by accident; it’s built from the small, everyday choices we make. Choosing wholesome foods, making time for movement, getting enough rest, and nurturing relationships—all of these little decisions add up to help us feel strong, joyful, and resilient.
This season, I encourage you to embrace October as an invitation. Take that extra walk under the golden leaves, try cooking with the nourishing foods of fall, or carve out a few minutes for quiet reflection. Even small moments of care can make us feel more grounded, more vibrant, and yes—more amazing.
Aging is a privilege, and when we approach it with gratitude and intention, it can also be a joy. So here’s to welcoming October with open arms, celebrating health at every age, and finding ways—big and small—to feel our very best.
May this season remind you that every day is a chance to thrive, to grow, and to feel truly alive
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Stay Healthy and Keep Your Immune System Strong
By: Paige Welsh, Naturopathic Practitioner and Clinical Nutritionist, BS, MS
Now more than ever I’ve found that people are paying close attention to their immunity and overall health. While lifestyle changes can be quite difficult, especially during a pandemic, there is no better time than now to work on your health and strive for optimal immunity. Having a strong immune system will help protect you from invaders such as viruses and bacteria, shorten the duration if you do get sick, keep your energy high, help your body with detoxification, and can even help protect you against cancer. A strong immune system is the key to optimal health. In this article, I’d like to share some of the most practical health tips to boost your immune system and to help keep you healthy.
A strong immune system is the key to optimal health.
Two of the most powerful tools to stay healthy and keep your immune system strong are optimal sleep and staying hydrated.
Two of the most powerful tools to stay healthy and keep your immune system strong are optimal sleep and staying hydrated. Make sure you are prioritizing your sleep every single night, and try sipping on filtered water every 15-20 minutes throughout the day. When your mouth becomes dry, it becomes acidic. This allows viruses and bacteria to take over, and makes it harder for your immune system to fight off infection. Sipping on organic green tea would be great during this particular pandemic, since green tea is anti-viral. In addition, drinking anything hot helps to move a virus or bacteria down into the stomach, rather than in the lungs.
Another powerful tool to boost your immune system is to optimize your diet and be mindful of what’s on the end of your fork.
Healthy foods such as vegetables, fruits, and organic, pastured animal products are going to help your body fight off infections and keep your immune system strong. Now is the time to experiment with recipes you’d normally not have time for, and try to use this time to enhance your cooking skills. You may even want to consider meal prepping so you only have to go to the store once or twice during the week. Try to double or triple your recipes to use as leftovers, or to freeze for in the future. You may even want to consider intermittent fasting. Not only are there fewer meals you have to prepare when you intermittent fast, but you also receive tons of immune boosting benefits from fasting!
Along with diet, sleep and hydration, there are some research backed nutrients that can help you fight off and/or prevent viral infections and support optimal immunity.
These research backed nutrients include vitamin C, zinc, turmeric, medicinal mushrooms, and quercetin. All of these nutrients can be found in supplemental form in our retail store. Please ask a store associate if you have any questions on these products. You may also want to consider diffusing or using essential oils topically. Some of the best anti-viral essential oils in-
istock.com/simonapilolla
clude peppermint, tea tree, eucalyptus, lavender, clove, thyme and oregano. We
Avoid the flu with these foods
Flu season is here – and food is one of your best ways to fight back.
More than 2.6 million flu illnesses are estimated nationwide so far this flu season, the Centers for Disease Control and Prevention reports.
Here are eight dietary tips to help you avoid getting the flu.
The sunshine vitamin
Soak up the sun to keep the flu away.
Vitamin D, which is produced when your skin is exposed to sunlight, promotes bone health by regulating calcium and phosphorus levels. It’s also known to boost the immune system.
But that’s not all. A study published in 2017 showed Vitamin D supplementation helped protect against respiratory tract infections such as flu.
Beyond sunshine, fresh fish and eggs are also good sources of Vitamin D, and supplements can help you improve your Vitamin D levels.
An apple a day…
… Yes, it really can help to keep the doctor away.
Apples contain soluble fiber, which can build up immune health and reduce inflammation, and tons of antioxidants.
Other foods high in soluble fiber include oat bran, barley, and citrus fruits such as oranges, which contain Vitamin C and can help you bounce back quickly if you get sick.
Yogurt
The best way to boost your immune system is through your gut. It’s estimated that 70-80% of our immune system cells are in our GI tract, and probiotic-rich yogurt with live and active cultures is a great food to promote gut health. Just as washing your hands helps to limit invaders from entering the body, eating healthy can help provide essential nutrients for our GI
Health
Exercise
Diet
Life
Gemstones,
Essential
Skin
Reiki
tract cells and the bacterial lining, which can directly influence our GI health, systemic inflammation and our immune system.
Stock up on salmon
Oily fish such as salmon are effective in reducing inflammation because they contain omega-3 fatty acids. Other foods rich in omega-3s include anchovies, oysters and walnuts.
Fish oil is full of DHA, which has been shown to improve white blood cell activity.
Beyond being anti-inflammatory, omega-3s may also reduce anxiety – a key aspect to maintaining health.
Coconut oil
Coconut oil has shown antiviral and antimicrobial properties due to one of its primary components, Lauric Acid. It can be used for cooking and as a replacement for butter in recipes.
Additionally, coconut oil is commonly used to support good dental health and many pediatricians use is topically to help with skin issues.
Make sure to look for coconut oil that’s cold-pressed and produced organically without the use of hexane, an oil-extracting chemical.
Skip the sugar
Treat sugar like fuel for bad health. Excessive sugar intake can increase inflammation, reducing the body’s ability to ward off viruses such as influenza.
Sugar is naturally found in many foods such as fruit (fructose) and dairy (lactose).
The problems escalate with added sugar, the kind found in candy and junk food.
Veggies are your friends
If it’s green, it’s probably good for you.
Cruciferous veggies like kale, broccoli and cauliflower are especially beneficial because they aid our detox systems.
T5 Proof Positive Tips for Having a Healthier Lifestyle
he American Psychological Association reports that over 57% of people surveyed want to lose weight, and 50% say they want to live a healthier lifestyle. Despite that, they feel they don’t have the willpower to do it, with only 1 in 5 achieving those goals. The good news is that more people can live healthier lifestyles if they have the right ideas to help them get there.
“It’s more than just willpower that is needed to help people live a healthier lifestyle,” says Dr. TJ Tsay, the medical director at Ageless MD. “People need to know what to do to obtain their goals. People have more willpower than they think if they have a clear plan of what needs to be done.”
Dr. Tsay has not only helped many people obtain their healthy lifestyle goals, but he also stands out to those who see him. While he’s in his 50s, he looks like he’s in his 30s. He has made having a healthy lifestyle a top priority and is happy to share with others the tips that can help them do the same. Here are 5 proof positive tips for having a healthier lifestyle (just in time for self-improvement month):
1.Epiphany. There needs to be an eye-opening moment that leads to change. When there is a realization that you need to have a balanced lifestyle, things begin to move in the right direction. There has to be a defining moment in one’s life to make you want to create change. Whether it’s being diagnosed with coronary artery disease, uncontrolled diabetes, or ending up in the emergency department for a heart scare. That defining moment is where it all begins.
2.Control the mind. It’s essential to overcome the mental blocks to achieve a healthier lifestyle. Determine what things are mentally holding you back, and then work through them. Each of those roadblocks can be removed if you do the work to identify them and change the way you think.
3.Set small goals. Celebrate the victories to keep you going. You don’t have to reach a big goal to celebrate along the way. As you continue down the path in the right direction, celebrate the milestones you have. Each of those is leading you to where you want to be.
4.Time. The longer you stick with it, a healthy lifestyle becomes a part of who you are. Once you have done it enough, it will not feel much like work. It will become like second nature and be how you usually do things. You are working toward creating a new, healthier, everyday lifestyle.
5.Get support. Find a community or role model that keeps you motivated and accountable. Those who have support tend to have more success. Whether you join a support group, work with a personal coach, or buddy up with
TIPS continued on page 7
Wisconsin in Full Color: Top Fall Experiences
The colors of the autumn season are ever-changing, making for plenty of golden moments to enjoy with the people who matter most. In Wisconsin, the fall brings plenty to do and celebrate — so we’ve gathered this list of our top 10 favorite autumn activities.
Insider tip: Check out our Fall Color Report to time your adventures for prime color.
Ride the Rails
Wind your way through a forest of fall color with a ride on one of Wisconsin’s historic trains. Each season, rail lines around the state show Wisconsin dressed in its autumn best on scenic tours and themed rides, like Mid-Continent Railway’s Pumpkin Special, where riders hop off to pick pumpkins halfway through their journey. Adventures like these are the kind that the kids will never forget.
Wondering if there’s a train near you? Check out these 5 Scenic Fall Train Rides in Wisconsin.
Attend A Performance
South Milwaukee Performing Arts Center (SMPAC) is a professional, school-affiliated performing arts center that is based on a legacy of outstanding theatre and music education. SMPAC’s annual Performing Arts Series offers creative, innovative and diverse performances featuring artists from all over the world, and from close to home, too. Artists are carefully selected for their quality, creativity, diversity and fit for our stage and audiences. Visit www.southmilwaukeepac.org for all show times and tickets.
Pick Fresh Apples
Honeycrisp, Red Delicious, Gala, Granny Smith… whichever is your favorite, pick it straight from the source at a Wisconsin orchard. You may come for fresh apples, but you’ll stay for everything else happening around the farm — hayrides, cider tastings, corn mazes and a whole bunch of apple-filled treats are all commonly found on site.
Find your filling for the perfect apple pie at these 7 Wisconsin apple orchards worth the pick this fall.
Cruise Through Fall Colors
An open road draped in reds, oranges and golds and a car full of loved ones make autumn road trips unforgettable. Head to any number of Wisconsin’s scenic routes and you’ll find adventure waiting. The Great River Road National Scenic Byway follows the state’s western edge along the Mississippi River bluffs; Highways 42 and 57 in Door County offer a front-row seat to fall foliage on the Lake Michigan shoreline; and an entire network of rustic roads
FALL continued on page 9
friends who want to make changes, you will find it helps keep you going in the right direction and strengthens your willpower. The Centers for Disease Control and Prevention reports that when you work out with a partner, you feel more motivated and adventurous and will be more consistent.
“If you don’t have your health, you are limited in what you can accomplish.” added Dr. Tsay. “It’s never too late to change your life to take you down a healthier path.”
Dr. Tsay is committed to living a healthy lifestyle. He was motivated to do so to have more energy to spend more time with his kids, which was his defining moment. When he was diagnosed with a sleep disorder, it motivated him further to lose weight, dropping 35 pounds. Some things that have helped him to be healthier over the years include testosterone replacement therapy, clean eating, limiting alcohol and sugar intake, and exercising 5-6 days per week. He also loads up on antioxidants daily like vitamin C (orally tablets and vitamin C serum) and wears SPF 50 and above sunscreen and sunglasses outdoors, so the squinting doesn’t lead to wrinkles.
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OASIS COMMUNITY CENTER
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ACTIVE OLDER ADULTS PROGRAM
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ACTIVE AND BECOME OASIS FITNESS MEMBER!
Become an OASIS Fitness Center Member for $15 for City of Milwaukee Residents and $25 for Non-Residents. Membership fee is valid for one year from purchase date. Fitness Center equipment includes compressed air resistance machines, treadmills, ellipticals, exercise bicycles, rowing machines, and free weights.
Open Monday through Friday, 8:00AM-3:00PM.
Register for a membership in-person at the OASIS Community Center (2414 W. Mitchell Street)
Questions? Contact:
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crisscross the state in between, revealing the best of fall color off the beaten path. The variety of stops along any fall drive makes this a great option for both families and friends.
Discover more scenic fall drives in Wisconsin perfect for road-tripping with pals.
Get Spooked
If you hear a strange creak in the floorboards or feel a soft breeze on the back of your neck, it’s probably just the wind. But if you feel that breeze while on the Dells Ghost Boat or a Door County Trolley Ghost Tour, then we can’t say for sure. Fall is the perfect time of year to explore the spooky side of Wisconsin’s history on a tour through the state’s haunted hideouts. Experiences like these make for some of the best memories.
Legend says there are a few guests that never checked out of some of Wisconsin’s haunted hotels — but you’ll have to stay in them to see for yourself.
Tour Cranberry Country
Odds are your cranberry juice came from Wisconsin — as did your cranberry sauce and your cranberry trail mix – because Wisconsin is the country’s largest producer of these sweet, tart berries. Fall is cranberry season, and the year’s harvest is on full display in bogs throughout Central Wisconsin’s cranberry country. Gather your family or friends to tour a bog and learn more about the fruit at Discover Cranberries.
And Wisconsin doesn’t just produce cranberries, we also celebrate them! Join in the celebration at the giant Warrens Cranberry Festival. Covering three whole miles, Cranfest features hundreds of vendors, including everything from arts & crafts and antiques to farm goods and food — all centered around the delightful little cranberry. You’ll also have the chance to tour a working cranberry marsh. Head to Warrens for the festival — it’s sure to sweeten the memories you and your group make together this fall.
For tips on touring and tasting all things cranberry, don’t miss these four stops along the Wisconsin cranberry trail.
Celebrate Oktoberfest
Celebrate a traditional Oktoberfest with a stein and good times in Wisconsin. German heritage runs deep here, and each year residents and travelers alike embrace it by donning a dirndl, strapping on lederhosen and shouting “Prost!” with friends and neighbors. Follow the smell of fresh brats and come prepared to polka — we’ll save you a spot in the Biergarten.
From La Crosse to Cedarburg to Germantown and beyond, it’s easy to find Oktoberfest celebrations all over the state. Discover extra fun for you and your crew around these events and make the most of your autumn adventure.
Dine at a Classic Wisconsin Supper Club
Dinner at a supper club: cozy and classy at any time of year, but even more so in the fall. Settle in for an iconic Old Fashioned and Friday Fish Fry at one of many supper clubs around the state – try Timmer’s Resort for fireside dining and Toby’s for their homemade cinnamon rolls — all best enjoyed in good company.
For a journey that’s just as charming as the destination, visit these 5 supper clubs along beautiful fall drives.
Sip an Autumn Brew
A few delicious flavors only come around in the fall, and now’s your chance to get them before they’re gone! Beer drinkers wait all year for a taste of New Glarus Brewing Company’s Staghorn and Capital Brewery’s Oktoberfest, and local favorites like Lakefront Brewery’s Pumpkin Lager and Sand Creek’s Hard Cranberry Lemonade (made with Wisconsin cranberry juice) round out an already stacked list of fall-flavored sips.
Can’t choose just one? Try a little bit of everything at these great fall beer and wine festivals.
Traverse Some Trails
Fresh air and fall color: a match made in Wisconsin. Keep it simple with a hike, bike or paddle through autumn woods — Wyalusing, Willow River and High Cliff state parks each boast gorgeous, colorful views from both their trails and waterways.
A New Look at Modern Living Resort-like Experience For
Their Independent Living
Senior living today is going the way of high design and hipness: A new cadre of upscale and stylish communities are more akin to sleek boutique hotels or luxury condominiums than the afterthought environments they were in the past.. Folks in the market for older adults housing seem to fall into two groups: those who want a resort-like experience for their independent living options and those who want a home-like atmosphere for independent living and beyond. Architects and designers have plenty of options to offer, and they vary depending on geographical location and the preferences of people in those areas. Some of them are familiar because we already see them in many communities; others are part of the near future.
Active Social Programs
Social engagement is important for people’s well-being, regardless of their age. Yet, it’s probably most vital during a person’s senior years because older adults and the elderly are sometimes more susceptible to social isolation than younger people. Besides, it can be fun and refreshing to take advantage of social opportunities that let you share and connect with others who are in similar situations. Along with helping you navigate all of the changes that come with growing older, taking care of your social well-being provides mental and physical health benefits.
Health and Wellness Areas
istock.com/ FollowTheFlow
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.
Communities are creating spaces for cooking demonstrations, fitness classes, yoga, and wellness spas.Many communities are adding resort-caliber spas and fitness rooms for their resident’s mind, body and soul.
Natural design elements:
Modern living communities are bringing nature into their interiors through natural color and design elements, such as living plant walls, rustic wooden furniture, and oxidized steel to add warmth to the space and help enhance the mood of residents.
Not slip tiles, modern bathroom railings, different countertop heights are just a few staple items to expect in your new home/community.
Flexible spaces: Common rooms are being modified to be used in several ways depending on the activity. The spaces are able to easily transform as activities change through the years.
Unique amenities:
More dining choices are being offered to residents such as interactive meal experiences, hospitality services, special menus, and multiple spaces and styles of dining with flexible hours for a more restaurant-like feel. With onsite amenities such as a full-service beauty salon, walking trails, woodlands, gardens, spiritual programming, fitness rooms, a café, courtyard, rooftop terrace, and pet-friendly spaces, these “extras” within the community aim to make senior living easy and more convenient.
The One Meal an Aging Expert Wants You to Eat More Often
By Jessica Migala
Aging is inevitable. That you can’t change. But what you do have some power over is how well you do it. It all starts with what’s on your plate.
For a top-notch dinner that gives your body what it needs well into your golden years, have some roasted chicken alongside veggies (of choice!) and farro (or another whole grain).
And if that just sounds like balanced eating, and you’re surprised — or even
a little miffed — because your jaw didn’t hit the floor just now, remember that there’s nothing wrong with getting back to basics.
Here’s why this balanced meal is a must, according to a top aging expert: 1. It’s Packed With Protein
A 3.5-ounce serving of rotisserie chicken breast has an impressive 28 grams of protein, per the USDA.
Getting enough protein is so important for aging well, James Powers, MD, professor of medicine in the Division of Geriatric Medicine at Vanderbilt University Medical Center in Nashville, Tennessee and a member of the American Geriatrics Society, tells LIVESTRONG.com.
“Your body uses protein to build new cells. If you don’t get enough, your body will take it from your own muscle, which will make you weaker,” Dr. Powers says.
Loss of muscle mass with age is a condition called sarcopenia, which can predispose you to falls that have devastating consequences.
This loss of muscle begins as early as your 30s, says Roger Fielding, PhD, of Tufts University, which is why no matter how old you are now, you’ve got to get protein on your plate.
What’s more, protein may also have a beneficial effect on bone mass in the lumbar spine (the lower back area), notes a June 2017 review and meta-analysis in The American Journal of Clinical Nutrition. Maintaining bone mass as you age is important for decreasing your risk of osteoporosis.
“If you can slow down muscle and bone loss that comes with aging, you can maintain an active, healthier life,” Dr. Powers says.
Peer into that crystal ball: Are you that grandparent who’s actually running around with the grandkids? Are you that retired person who’s jogging around the neighborhood every morning?
Your body needs 0.8 grams of protein per kilogram of body weight, Dr.
MEAL continued on page 31
How to Live to 100: Check Your Blood
Published by Life Extension
Iam going to live forever!” you exclaim as you dip into your expensive anti-aging cream, sip your green tea and unroll your yoga mat. You’re on the right track, but research has more good news for you.
A new study published in GeroScience that followed a Swedish populationbased cohort up to 35 years has linked specific blood biomarkers to longer lifespans. In fact, some of these individuals are even hitting the triple digits!
This research identified 10 different biomarkers that indicated exceptional longevity, zoning in on biomarkers that indicate metabolism and nutritional status, as well as kidney and liver function. While those who lived to 100 generally had pretty similar bloodwork, among other biomarkers, the research was clear: those who lived the longest were more likely to have lower levels of
glucose, creatinine and uric acid than other people.
But what does this mean for your own aging odds? Let’s dive into these longevity biomarkers a bit more, what the research is telling us, how to test your own biomarkers and what you can do to live longer and make it well into your old age.
What does blood have to do with living to 100?
While there are a lot of variables at play, research is indeed finding that there are certain commonalities and patterns when it comes to people who live extraordinarily longer than average—and much of it can be measured in your blood.
The newly published study followed Swedish centenarians (individuals 100 years of age or older) and non-centenarians over the span of 35 years, starting in 1985. They compared blood biomarkers measured at earlier stages of life with measurements once they were much older.
Of over 44,000 participants, about 1,200 people (accounting for about .7% of all subjects) became centenarians—and they tended to share certain favorable biomarkers.
The research found that blood-based biomarkers of metabolic status and kidney and liver health were associated with living longer and becoming a centenarian. The biomarkers included total cholesterol, iron, glucose, creatinine, uric acid, ASAT, GGT, ALP, LD and total iron binding capacity.
Zooming in even more, slightly lower-than-average levels of creatinine, glucose and uric acid were common in individuals who lived into the triple digits. And a higher total cholesterol level was also linked to a greater chance of becoming a centenarian. Yes, cholesterol can be a good thing (under the right circumstances) and can help you live a long life.
How to live to 100 years old
Becoming a centenarian might be easier said than done, but there’s actually no real limit to the human lifespan. In fact, the longest-living person (so far) lived until the age of 122 (technically a supercentenarian!). If you want to live as long as possible, then you want to avoid age-related diseases. Essentially, this means that when you do pass, it will simply be because you were old, not necessarily due to poor health.
But how can you boost your longevity, take control of your biological age and make it into the centenarian club? Many people think it purely comes down to genes, but how long you live goes so far beyond that. In 2022, the American Heart Association published “Life’s Essential 8″—what they consider to be the pillars of good health:
Let’s talk a little more about how these eight pillars of longevity are tracked and measured and share some science-backed ways for applying them to your own life.
Diet
—Good health starts with what’s on your plate! And according to the American Heart Association, that means adhering to a DASH or Mediterraneanlike diet as closely as possible. DASH stands for dietary approaches to stop hypertension—meaning that you literally eat to lower your blood pressure. This is beneficial because high blood pressure and LDL cholesterol levels are big risk factors for heart disease and stroke (and if that doesn’t convince you to prioritize your diet, cardiovascular disease is the leading cause of death in the United States).
While the DASH diet and Mediterranean diet differ slightly, there are certain key components in common, including an emphasis on whole, plantbased foods. These dietary patterns include four to eight servings of whole grains (like bread or oatmeal), more than four servings of vegetables, three to five servings of fruit and two to three servings of fats and oils (such as olive oil). Yes, you need healthy fats in your diet. The idea that they’re bad for you is just a myth. Just look at folks in blue zones—they eat plenty of healthy fats in the form of nuts, seeds and oils. (Blue zones are regions where people live longer than average.)
Pro tip: Our diet and the food we eat go far beyond heart health. Prioritize high-quality whole foods over processed foods and “eat the rainbow” to get as many nutrients as possible. Avoid consuming excess sugar to keep your blood sugar under control.
Physical activity
—Fact: Centenarians keep it moving. Ideally, you’re getting at least 150 min-
utes of moderate-high intensity activity per week to get the highest score on the Life’s Essential 8 scale. Is your heart rate up? Are you breaking a sweat? Then you’re heading in the right direction!
Don’t forget to make time for strength training, too. This offers all sorts of benefits and helps keep your muscles and bones strong as you age. Even improving your grip strength might improve your life expectancy.
As a related side note, be mindful of how much time you spend sitting. Doing it too much can increase your risk of chronic health problems (including heart disease). So, in addition to exercising more, you can encourage longevity by spending more time on your feet and less on your caboose.
Hey, there’s a reason why Vermont is one of the top US states to live a long life. 83.5% of the population exercises regularly. If you need help tracking your activity, try biohacking your health with wearable technology.
Nicotine exposure
—You don’t need us to tell you that smoking is bad for your health. People who have never smoked score the highest here. Remember, secondhand smoke hurts your wellness, too.
—Sleep is vital if you want to remain healthy mentally and physically. Aim to get somewhere between seven and nine hours of slumber a night. If you struggle with this, try introducing a nightly routine. Put away your devices, dim the lights, take a hot shower—whatever you need to do to prepare your body for sleep.
BMI
—Any BMI (body mass index) measured at less than 25 will get you the highest score. A BMI between 18.5 and 25 generally means you’re at a healthy body weight, which will work in favor of your longevity.
Blood lipids
—These are graded based on non-HDL cholesterol (LDL and triglycerides). What you’re looking for is less than 130 mg/dL.
Blood glucose
100 continued on page 16
—Do you have no history of diabetes and a fasting blood glucose of 80-86 mg/dL or an HbA1c of between 5-5.4%? This is the optimal range for a high score and could help you get one step closer to achieving centenarian status.
Blood pressure
—Stay under 120/80 mm Hg (though 115/75 mm Hg is even better!) and you receive the top score. In addition to following a DASH-like diet, maintaining a healthy weight, moving your body regularly, reducing salt consumption in the foods you eat, limiting alcohol, avoiding smoking, managing your stress and mental health (a major public health concern) and getting adequate sleep can help support your healthy BP.
In addition to these eight pillars of health, there are certain nutrients that have been linked to a longer than average life expectancy, including those that boost NAD+, resveratrol, CoQ10 and quercetin. If you can get more of these from your diet, you’re doing great.
While genes do play a role in life expectancy, establishing healthy habits is even more important. Live a healthy lifestyle, reduce your chances of age-related diseases and live forever (or for longer than the average life expectancy, at least).
How to test your blood biomarkers
The only way to know where your blood biomarkers stand is through bloodwork! You can ask your doctor to order these tests for you, or you could consider commercial kits.
Bear in mind that you’ll want to have your biomarkers tested regularly so that you can monitor any changes over time. This is especially important if you make adjustments to your lifestyle habits—like changing how you eat or getting better sleep. The only way to quantitively know the impact of these changes is to be diligent in getting your bloodwork. Plus, getting regular blood tests makes it easier to spot any potential health problems you might be facing that could impact your current wellness or your general life expectancy.
How to interpret your blood lab test results
While you might be thinking that you can just turn to the internet for the answers, it’s best to speak with your healthcare provider about your test results. There are so many important variables to think about that only a qualified medical professional will truly know how to navigate. They’ll also be able to tell you when you should get retested.
While nothing is guaranteed, every little choice we make and every habit we instill in ourselves has the potential to keep us on this planet for longer. Follow the tips we’ve outlined and check your biomarkers, and you’ll enjoy all sorts of long-term health benefits.
About Life Extension Health Story Sources
The Life Extension Health News team delivers accurate information about vitamins, nutrition and aging. Life Extension stories rely on multiple, authoritative sources and experts. Life Extensions keep their content accurate and trustworthy, by submitting it to a medical reviewer. By Megan Grant. Scientifically reviewed by: Michael A. Smith, MD
Healthy aging comes from a balanced approach to body and mind. Staying active with regular movement, strength, and balance exercises helps maintain mobility and independence. A nutritious diet rich in fruits, vegetables, whole grains, lean proteins, and plenty of water supports overall health, while limiting processed foods and excess sugar protects against disease. Keeping the mind sharp through reading, puzzles, or learning new skills, along with staying socially connected, boosts cognitive and emotional well-being. Preventive care—like regular checkups, screenings, and vaccinations—along with good sleep and stress management, are equally important. Above all, nurturing both physical health and emotional resilience creates a strong foundation for aging well.
Stay active, eat nourishing foods, and keep your mind engaged. Prioritize checkups, good sleep, and stress management. Stay socially connected to support both body and spirit as you age.
Tudor Oaks Senior Living Community
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.
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Debunking the 10% Myth Care For Your Brain
There’s a persistent myth that claims humans use only 10 percent of their brain. While it’s widely circulated, it’s entirely false. The fact is science has confirmed people use their entire brain every day. And, the brain doesn’t take a rest at night. Some parts become even more active during sleep.
“Our brains are an organ so, just like our heart and lungs, the brain benefits from quality sleep, regular exercise, healthy foods and low stress,” says Dr. Samara Sterling, a nutrition scientist and research director for The Peanut Institute. “It’s important to take care of the brain so it can operate at peak performance and continue to efficiently control and regulate the body.”
1. Brain Health and Sleep
No matter the age, sleep is important since recent research has found that the brain does vital housekeeping during the night. While the body is at rest, the brain recharges, reorganizes and removes toxic waste that has accumulated throughout the day.
Without adequate sleep, the brain has trouble concentrating, remembering things and responding quickly. How much sleep a person requires ranges from seven to eight hours for older adults to nine to eleven hours for teenagers. In general, a minimum of seven hours is recommended.
“Research has found that sleep helps improve memory recall, reduces mental fatigue and regulates metabolism,” explains Sterling. “In addition, sleep benefits the entire body since it promotes growth in children and teens, aids heart health in adults and keeps the immune system strong for everyone.”
2. Mental Exercise for Brain Health
It’s irrefutable that the brain benefits from regular mental activity. According to Harvard Health, researchers concluded that stimulating the brain promotes new connections between nerve cells and may even help generate new ones. Crossword puzzles, card games, Sudoku, memory quizzes, word searches, number problems and other activities that use math, logic and word processing are good brain “benders.” However, it’s essential to do a variety of exercises (instead of the same one over and over) to continue to activate and push the brain so it must engage and work hard to complete the new tasks.
The brain also benefits from a combination of learning that’s paired with physical activity. For example, take up a new instrument, master an unfamiliar dance or tackle an untried exercise like tai chi, yoga or Pilates.
3. Physical Exercise to Pump Up the Brain
Regular physical exercise delivers benefits from top to bottom.
Starting at the top, a number of studies have found that the parts of the brain that control thinking and memory have greater volume in people who exercise.2 For those concerned about Alzheimer’s, an analysis of 16 studies with more than 160,000 participants identified a 45 percent reduction in the risk of developing the disease for those who engaged in regular physical activ-
Furthermore, research published in the Journal of Sport and Health Science in 2020 pinpointed that those who are in the early to middle stages of Alzheimer’s disease, benefit from activities that get the heart pumping or involve resistance, such as brisk walking, swimming and light strength training.
For the rest of the body, exercise helps lower the risk of heart disease, Type 2 diabetes, high blood pressure and colon and breast cancer, among other things.
4. Follow a Healthy Brain Diet
Not all food is created equally and there are specific items that are beneficial for the brain. The “good” list includes nuts and seeds, salmon, beans, blueberries, dark leafy greens, avocados and red cabbage, to name a few.
Peanuts and peanut butter fall into the nuts category and are a wise choice since they’re packed with 19 vitamins and minerals plus they are low cost, tasty and versatile.
A recent study of more than 6,000 adults showed that higher consumption of nuts eaten as part of a brain-healthy diet called the MIND diet was associated with a 30 percent reduced risk of cognitive impairment.
Nutritionally, peanuts contain high levels of niacin and are a good source of vitamin E – two nutrients that have long been known to protect against Alzheimer’s disease and age-related cognitive decline. One study found that niacin intake from foods was associated with a slower annual rate of cognitive decline and a 70 percent lower risk of Alzheimer’s.6Peanuts also have resveratrol, a bioactive that is believed to be beneficial in fighting against Alzheimer’s and other nerve degenerating diseases. Lab tests in 2018 showed resveratrol had the ability to reverse cognitive defects, as well as restore cognitive function in mice with neurological disorders.
5. Stress Reduction to Calm the Brain
Stress isn’t just difficult to handle, it also impacts the brain. Prolonged exposure to stress hormones can cause inflammation and dysfunction in the
brain that affect memory, cognition, attention and mood.
Deep breathing, meditation, exercise, outdoor walks and choosing healthy foods are tools to bring down stress levels. Peanuts can play a role in stress reduction since they pack p-coumaric acid. A 2014 animal study found that p-coumaric acid helped reduce stress and anxiety. Researchers noted that the antioxidant could have similar stress-reducing effects as some of the leading anti-anxiety medications.
In 2021, University of Barcelona researchers studied a group of college students ages 18 to 33 for six months. They found those who had a daily serving of peanuts or peanut butter experienced improved memory function and decreases in anxiety, depression and stress.
“If you’re looking to give your brain a boost, consider incorporating a serving of peanuts into your daily diet,” adds Sterling. “In addition to niacin, vitamin E, p-coumaric acid and resveratrol, peanuts and peanut butter have a unique combination of healthy fats, vitamins, minerals, fiber and protein that deliver both mind and body benefits.”
For more health news and recipe ideas that incorporate peanuts and peanut butter, visit PeanutInstitute.com. The Peanut Institute also provides news and updates on Facebook, Twitter, Instagram, LinkedIn and Pinterest.
Achieving your peak mental performance doesn’t happen by accident. It takes the right combination of diet, exercise, and other healthy habits. But it all starts with the fuel we give our bodies.
Peanuts and peanut butter provide a unique combination of healthy fats, vitamins, minerals, protein and more that can help support your health in both body and mind. And the best part? They can do it all with just a small daily serving — which means they’re also time-saving and cost-effective.
Improving Brain Health
Of course, keeping our brains healthy is the surest way to better mental performance (which is a ‘no-brainer,’ if you will). And if that’s your goal, research suggests you might want to take your peanuts with the skin on.
For more information visit www.peanut-institute.com.
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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 thin-
ning 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
EYE continued on page 22
HEALTH
EYE from page 21
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, 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.
Diagnosis
A comprehensive eye exam is necessary to determine the cause of blurry vision.
This exam may include dilating drops to widen your pupils, which allows an eye doctor to better examine the interior of your eye.
Treatments
Cataracts: Cataract surgery can restore vision.
Presbyopia: Treatments include corrective lenses (glasses or contact lenses) and, in some cases, prescription eye drops like the FDA-approved VUITY® (pilocarpine hydrochloride).
AMD: Treatments depend on the type and stage of AMD, with options ranging from nutritional supplements to surgical interventions.
Glaucoma: Can be managed with prescription eye drops, laser treatments, or surgery.
The 2025 Guide on Yoga for Older Adults
For many older adults, staying active isn’t just about physical movement, it’s about nurturing independence and maintaining confidence.
At The Westerly Pewaukee, our senior lifestyle community supports your journey toward improved well being with lifestyle opportunities that promote health and peace of mind. One such opportunity that continues to resonate deeply with seniors is yoga for seniors.
This enriching practice is more than a series of poses on a yoga mat, it’s a gateway to body awareness, breath control, emotional balance, and improved flexibility. Whether you’re a beginner exploring your first yoga class or a seasoned yoga practitioner adjusting your approach with age, this guide
will help you understand how practicing yoga can support your wellness in 2025 and beyond.
What Is Yoga for older Adults?
Yoga for seniors is a modified and inclusive approach to traditional yoga that meets the needs of aging bodies. It emphasizes gentle stretches, mindful breathing, and poses that support balance and strength without strain. The goal isn’t to challenge the body beyond its limits, but to support it in adapting with grace and resilience.
There is no single way to experience yoga. At The Westerly Pewaukee, we understand that every resident brings a unique background and ability level. That’s why this yoga practice can include standing, seated, or even reclined movements depending on your level of mobility and comfort.
The Health Benefits of Yoga for Older Adults
The health benefits of yoga are well documented across all age groups, but they are especially meaningful for older adults. The practice offers physical and emotional support, all of which are closely aligned with our community’s focus on wellness.
Regular yoga practice may:
Improve balance and support steady, confident movement
Enhance posture and joint health
Support lower body strength through slow, deliberate movements
Reduce symptoms of arthritis and pain in areas like the neck, shoulders, and hips
Increase blood flow, especially important for circulation in the legs and feet
Ease feelings of stress, depression, and anxiety through breathing exercises and meditation
Encourage mental clarity, focus, and mindfulness
Contribute to overall fitness in a low-impact, enjoyable way
Many residents find yoga to be a restorative form of physical activity that
YOGA continued on page 24
aligns naturally with their current stage of life. It allows the body to move at a comfortable pace, while still providing enough challenge to build resilience and improve confidence.
The practice also supports a sense of relaxation that extends beyond the class, helping participants feel calm and more connected to their bodies.
Understanding the Different Styles of Yoga Practice
Hatha Yoga
Hatha yoga is often the foundation of most modern yoga classes. It combines asana (physical poses), breathing exercises, and a meditative focus to guide participants through a slow, steady sequence. This makes it ideal for beginners or anyone looking for a calm, structured experience.
Gentle Yoga
Gentle yoga is exactly what the name suggests; an intentionally slower and softer approach. Movements are fluid, low-impact, and supported with props when needed. At The Westerly, we encourage gentle yoga classes for residents seeking comfort and consistency in their movement routines.
Chair Yoga
Chair yoga provides all the benefits of traditional yoga but is performed while seated or using a chair for support. It’s ideal for those with limited mobility, joint concerns, or balance challenges. Movements focus on the upper body, legs, shoulders, and neck, often improving strength and flexibility without the need to get down on the floor.
Ashtanga Yoga
While less common for beginners or those with physical restrictions, ashtanga yoga remains a valuable style for seniors who have practiced yoga in earlier years and wish to continue a structured, flow-based routine. This practice is more challenging and often requires guidance from experienced yoga teachers or a qualified yoga instructor.
Yoga Poses That Support Older Adults
In most classes, instructors guide participants through a series of various
poses that help strengthen and relax the muscles. For seniors, the focus is often on accessibility and safety. Some commonly used yoga poses for older adults include:
Seated Forward Fold – Sit tall on your yoga mat or chair with your legs extended, then gently hinge forward from the hips, reaching toward your feet while keeping your spine long. This pose stretches the lower body and supports digestion.
Cat-Cow – Begin on hands and knees. Inhale to arch your back (Cow), lifting your shoulders and hips, then exhale to round the spine (Cat), tucking your chin toward your chest. This movement encourages body awareness and spinal mobility.
Warrior Pose – Stand with feet wide apart. Turn one foot out, bend the front knee, and extend both arms outward at shoulder height. Keep your legs strong and gaze forward to support posture and balance.
Tree Pose – Stand tall, shift weight to one leg, and place the sole of the opposite foot to the ankle or calf (never the knee). Bring hands together at your chest or overhead to help build focus, balance, and leg strength.
Seated Twist – Sit upright in a chair or on the floor, place one hand on the opposite knee, and gently rotate your torso to the side. Keep your spine lifted as you twist, enhancing flexibility and encouraging relaxation.
Each of these poses can be adapted for beginners or those with health conditions, allowing every participant to feel comfortable and supported in their practice.
Tools
for
a Successful Yoga Practice
A comfortable yoga mat is a great place to begin, but you may also benefit from props such as blocks, bolsters, straps, and of course, a chair. These tools allow for better alignment and reduce the chance of strain during practice.
For those who enjoy a more reflective experience, keeping a yoga journal is also helpful. This allows you to track how your body responds to certain movements, reflect on progress, and make note of any emotional or mental shifts you observe.
Easy Mental Health Exercises to Incorporate into Your Routine
As the days start getting shorter, it’s important to spend some time getting into good mental health habits.
Taking stock of your mental health is an important component to healthy living and feeling your best.
Maintaining mental wellness becomes increasingly important as you navigate the changing seasons. Research consistently shows that simple, daily mental health exercises may improve our overall well-being and quality of life. The good news is that these practices don’t require special equipment or extensive training – they can easily become part of your everyday routine.
Mental health exercises work just like physical exercises: the more consistently you practice them, the stronger your mental resilience becomes. Studies from the American Psychological Association demonstrate that regular mental wellness activities can reduce stress, improve mood, and enhance cognitive function. These benefits are particularly valuable as the days grow shorter and we spend more time indoors. If you have questions about mental health, be sure to check in with your doctor for guidance. They will be equipped to help answer your questions. Let’s take a look at some easy mental health exercises to incorporate into your routine.
Start Your Day with Gratitude
Beginning each morning with gratitude sets a positive tone for the entire day. Keep a small notebook by your bedside and write down three things you appreciate before getting up. These can be basic ideas like a comfortable bed, a warm cup of coffee, a book you’re excited to read, or the sound of birds outside your window.
This exercise takes less than five minutes and creates a foundation of positivity that carries through your day. You might find yourself noticing more good things as you actively look for reasons to be grateful. The practice becomes easier and more natural over time, creating a habit that genuinely lifts your spirits.
Practice Deep Breathing Throughout the Day
Deep breathing exercises provide instant stress relief and can be done anywhere, anytime. The 4-7-8 technique works particularly well: inhale for four counts, hold for seven counts, and exhale for eight counts. This simple pattern activates your body’s relaxation response and helps calm racing thoughts. You can practice deep breathing while waiting in line, sitting in traffic, or during com Jacob Wackerhausen mercial breaks while watching television for a quick mental refresh.
Connect with Others Daily
Social connections play a crucial role in mental health, and even brief interactions can boost your mood significantly. Make it a goal to have at least one meaningful conversation each day, whether it’s with a family member,
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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friend, neighbor, or store clerk. These connections don’t need to be lengthy. Consider calling a friend you haven’t spoken to in a while, writing a thankyou note to someone who made a difference in your life, or joining a community group that interests you. Your local senior center, library, or community center may host activities that make connecting with others enjoyable and easy. If hearing loss makes phone calls difficult, try a CapTel Captioned Telephone that lets you read everything your caller says.
Move Your Body for Mental Benefits
Physical movement directly impacts mental well-being by releasing endorphins, your body’s natural mood-boosting hormone. You don’t need intense workouts to experience these benefits. Gentle activities like walking around the block, doing chair exercises, or dancing to your favorite music all count as mood-enhancing movement.
Indoor activities work wonderfully too, especially as the weather gets cooler. Try simple stretches while watching TV, walking up and down stairs a few extra times, or doing household tasks with extra energy and enthusiasm.
Create a Calming Evening Routine
Ending your day with intention helps process the day’s experiences and prepare your mind for restful sleep. Develop a calming routine that signals to your brain that it’s time to unwind. This might include reading a few pages of an uplifting book, listening to soothing music, journaling, or reflecting on the day’s positive moments. Consider keeping your evening routine technologyfree to help your mind truly relax.
Practice
Mindful Moments
Mindfulness doesn’t require anything but yourself. You can practice mindfulness while drinking your morning coffee by focusing on the taste, warmth, and aroma. You can be mindful while looking out the window, really noticing the colors, shapes, and movements you see. The key is starting small and building these moments naturally into your existing routine.
ROUTINE continued on page 31
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Reducing Your Risk of Cancer: What You Need to Know
By Ann M. Maguire, MD, MPH, FACP
Cancer is a complex disease, and its development can be influenced by a mix of genetic, environmental, lifestyle and biological factors. While not all cancers are preventable, some can be avoided through informed choices and proactive health care. Understanding the most significant risk factors – and what you can do about them – is an important step toward reducing your risk.
Understanding the Risk Factors
Some cancer risk factors are beyond your control. For example, age, diseases that weaken the immune system or cause chronic inflammation, and inherited genetic mutations play a role. If you have a strong family history of certain cancers, genetic counseling may help assess your risk and guide early
detection or prevention strategies.
However, most cancers are not inherited. Instead, they result from a combination of factors including environmental exposures or lifestyle habits that occur over time. This includes factors like smoking, unhealthy diet, physical inactivity, alcohol use and exposure to harmful substances including radiation.
Lifestyle and Environmental Influences
Tobacco use remains the leading preventable cause of cancer. Smoking has been directly linked to lung, throat, mouth, pancreas, bladder and many other cancers. Even secondhand smoke exposure increases risk. Avoiding all tobacco products and quitting if you currently smoke is one of the most powerful cancer prevention strategies available.
Diet and nutrition also play a significant role. Diets high in red and processed meats, low in fruits and vegetables or excessively high in added sugars have been associated with increased cancer risk. Emerging research suggests that sugar may not only contribute to obesity (a known cancer risk factor) but might also influence cancer growth directly through metabolic and inflammatory pathways.
Alcohol is another factor to consider. Regular alcohol consumption has been linked to several cancers, including those of the breast, liver, mouth and colon. According to current evidence, there may be no truly “safe” level of alcohol consumption when it comes to cancer risk.
Being overweight or obese is associated with at least 13 types of cancer, including colorectal, postmenopausal breast, endometrial, kidney and pancreatic cancers. Physical inactivity contributes to this risk. The good news is that regular exercise not only helps with weight management but also strengthens the immune system and reduces inflammation – both of which may play a role in cancer prevention.
Exposure to UV radiation from the sun or tanning beds significantly increases the risk of skin cancers, including melanoma. Wearing sunscreen, protective clothing, and avoiding tanning devices can help protect your skin. Other environmental exposures include radon (a naturally occurring gas
RISK continued on page 30
Infections and Cancer
Some viral infections are known to cause cancer. For example, human papillomavirus (HPV) can lead to certain head and neck cancers, as well as cervical and other reproductive cancers, while hepatitis B and C infections increase the risk of liver cancer. Vaccinations against these viruses (such as the HPV and hepatitis B vaccines) are powerful tools for cancer prevention.
The Role of Screening and Prevention
Screening plays a critical role in cancer prevention and early detection. For cancers such as colorectal, cervical, breast and (in certain long-term smokers) lung, screening can identify precancerous changes or detect disease early when there may be more treatment options. Speak with your doctor or clinician about screenings that are appropriate for your age, family history and lifestyle.
, 2025 that can cause lung cancer), air pollution and certain occupational chemicals. Testing your home for radon and minimizing exposure to industrial pollutants when possible can help reduce risks.
Putting Prevention into Practice
Although no single strategy guarantees cancer prevention, combining healthy lifestyle habits and regular medical care can dramatically reduce your risk. The key is to be consistent and proactive.
Cancer prevention isn’t about perfection — it is about progress. Every step you take to reduce harmful exposures and strengthen your body’s defenses can make a difference.
If you’re not sure where to start, talk with your doctor. A single conversation can lead to meaningful steps that may lower your risk and improve your long-term health.
Ann M. Maguire, MD, MPH, FACP, is an internal medicine physician with a focus on hereditary cancer risk management with the Froedtert & the Medical College of Wisconsin health network.
Keep a log of your activity to help you track your progress. Consider wearing a device that counts your steps to track how much you walk every day. Or use this chart to record how much physical activity you get and when you do strength exercises.
Calculate your body mass index (BMI). BMI is an estimate of body fat. The higher your BMI, the higher your risk for certain diseases such as heartTwo heart characters sitting on the couch checking their blood pressure. The GIF says: Cholesterol & Your Heart: What You Need to Know disease, high blood pressure, type 2 diabetes, and more. Check your BMI using this online tool.
Track your blood pressure. It’s important to get your blood pressure checked at every doctor’s office visit. While you’re there, ask your doctor what your target numbers should be and how often you should check it on your own. Use this blood pressure tracker or wallet card to help you keep track of your numbers.
Get your cholesterol checked. A blood test can show whether your cholesterol levels are healthy. Talk with your doctor about having your cholesterol tested, how often you need it tested, and what your levels should be.
If you have diabetes, check your blood sugars. Talk with your healthcare provider about how often to check your blood sugar. Learn about the ABC’s of Diabetes to help you manage it and lower your risk of heart attack and stroke.
Keep a record of what you eat. Write down what you eat and drink each day in a food diary to help you stay on track when trying to lose weight or maintain a healthy weight. Keep your diary in a noticeable place such as on the refrigerator, so you’ll remember to update it each day.
Follow the DASH Eating Plan. The Dietary Approaches to Stop Hypertension (DASH) eating plan is a science-based way of eating that can help you reduce high blood pressure and has other heart health benefits. Find healthy recipes, calorie trackers, tips for following the eating plan, and more.
Powers says, which translates into about 50 grams of protein per day for a 140-pound person. Ideally, this should be spread throughout the day.
Not into chicken — or any meat — really? No problem. There’s nothing especially anti-aging about chicken, except that it’s an easy source of lean protein and a little goes a long way (3.5 ounces is a small portion.) As a swap, go for vegetarian protein sources like beans, eggs or nuts, Dr. Powers says. Or opt for fish like salmon or cod.
2. It’s Bright in Color
Healthy buddha bowl lunch with grilled chicken, quinoa and vegetables, as an example of dinner foods for longevity
There is a MyPlate for Older Adults developed by the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, and it’s just like the dietary guidelines for Americans that younger adults follow. In that, half your plate at each meal should be fruits and veggies, and it’s clear that that’s good for you throughout your life.
This is what’s called eating the rainbow.
“If you have colors on your plate, you’ll have a wonderful diet,” Dr. Powers says.
In fact, eating a balanced diet means you probably don’t need to take a multivitamin supplement, as these foods are already packed with vitamins and minerals, he adds.
ROUTINE from page 27
Keep Learning and Growing
Engaging your mind with new information or skills provides a sense of accomplishment and keeps your brain active. This could mean reading about a topic that interests you, learning a new recipe, working on puzzles, or trying a craft project. The process of learning itself boosts confidence and creates positive feelings.
Some libraries offer free classes and resources for lifelong learning, and many community centers provide workshops specifically designed for seniors. Online resources also make it easy to explore new interests from the comfort of your home. Consider involving friends in classes or hobbies for extra connection.
Building Your Personal Routine
The most effective mental health routine is one that fits naturally into your lifestyle and preferences. Start by choosing one or two exercises that appeal to you most and practice them consistently for a week or two before adding others. Remember that small, consistent actions create bigger changes. Your mental health routine should feel supportive and manageable rather than overwhelming or stressful.
Starting a mental health routine can be easy and rewarding, especially heading into the winter months. Start small and incorporate it into your daily routine. For more health topics, be sure to visit the CapTel www.captel. com.
Memory Care at Tudor Oaks
Ospecially trained staff will ensure your loved one is treated with dignity and care, AND as a family member you can look forward to your visits because of all the fun things you can do together right here on our campus!
What do you use to mend a jack-o-lantern? 2. Who won the skeleton beauty contest?
Why is Dracula so easy to fool?
Why do birds fly south in the fall? 5. What do you get when you drop a pumpkin? Answers: 1. A pumpkin patch.. 2. No Body. 3. Because he’s a sucker 4. Because it’s too far to walk. 5. Squash.
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
HALES CORNERS CARE CENTER
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OUR CARE SERVICES
• Inpatient Dialysis
OUR CARE SERVICES
• Physical, Occupational, and Speech Therapy
• Inpatient Dialysis
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• And Much More
• Behavioral Health
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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
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6263 N Green Bay Avenue, Glendale, WI 53209
9449 W Forest Home Ave, Hales Corners, WI 53130
3205 Wood Road, Racine, WI 53406
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GRANDE PRAIRIE CARE AND REHAB CENTER
KENSINGTON CARE AND REHAB CENTER 1810 Kensington Drive, Waukesha, WI 53188 262.548.1400 | kensingtoncareandrehab.com
414.529-6888 | www.halescornerscarecenter.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
VIRGINIA HIGHLANDS CARE AND REHAB CENTER W173 N 10915 Bernie’s Way, Germantown, WI 53022 262.509.3300 | virginiahighlandscrc.com
262.554.6440 | ridgewoodcarecenter.com
SOUTHPOINTE CARE AND REHAB CENTER 4500 West Loomis Road, Green�ield, WI 53220 414.325.5300 | southpointecrc.com
VIRGINIA HIGHLANDS CARE AND REHAB CENTER W173 N 10915 Bernie’s Way, Germantown, WI 53022 262.509.3300 | virginiahighlandscrc.com
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Senior Community Directory Autumn 2025
LAKEHOUSE SENIOR LIVING
W56 N225 Mckinley Bl, Cedarburg, WI 53012
262-228-6951
lakehousecedarburg.com
LAKEHOUSE MENOMONEE
N84 W17147 Menomonee Ave, Menomonee Falls, WI 53051 lakehousemenomonee.com 262-724-2095
Assisted Living community that provides personalized, attentive care in a warm yet stimulating environment. We develop individual care plans to meet the needs of each resident, and our full-time registered nurse is available 24 hours per day to provide clinical oversight and coordination of care.
We help our residents thrive, with a full slate of activities, such as exercise, bingo, concerts, speakers, giant crossword, educational programs, and arts and crafts. Our beautiful, pet-friendly community features a private courtyard, where residents can garden, relax, and socialize in the fresh air. We strive to offer high-quality Assisted Living services to provide our residents with the comfort and care they deserve.
BRADLEY MANOR APARTMENTS
4527 W Bradley Rd, Milwaukee, WI 53223 414-917-9590
Bradley Manor Senior Apartments in Milwaukee offers independent, active seniors an affordable living option in a supportive community. These residences provide older adults with thoughtful design, including accessibility, security, and practical features not found in typical rental units. Bradley Manor Senior Apartments offers you a chance to thrive socially, connecting with neighbors who share your life perspective.
CEDAR COMMUNITY
5595 County Road Z West Bend, WI 53095 262.306.2100
www.cedarcommunity.org
Cedar Community offers adults 55 and better an opportunity to live a more purposeful, fulfilled life among family and friends. Enjoy peace of mind knowing the services you may need are already here at Cedar Community, provided by a team of professionals you know and trust. Independent Living and Independent Plus -Active, engaged, and independent living with the opportunity to add on extra help if and when you need it. Amenities include housekeeping, linen service, and restaurant-style dining to allow more time to fill your social calendar, or enjoy the peace and tranquility of the campus.
LUMIA MEQUON
11900 N Port Washington Road Mequon, WI 53092
262-261-7099
lumiamequon.com
Welcome to Lumia Mequon- North Shore’s Newest Senior Living Community, Illuminating Senior Living!
We are slated to open June 2023; offering the Mequon Community a 68-unit Boutique style Assisted Living, Memory Care and Specialty Care. We have Studios, 1- Bedroom, and 2-bedroom apartments. We welcome that aging looks different for everyone. That’s why we offer a wide range of personalized living options – so you can trust you’re receiving the right amount of care from our highly skilled staff just when you need it. Lumia is truly an all-inclusive community; 3 meals a day, regular housekeeping, utilities, and fully equipped apartments complete with in-unit Laundry Facilities.
EASTCASTLE PLACE
2505 E Bradford Ave Milwaukee, WI 53211 414-939-7619
eastcastleplace.com
At our 5-Star-rated Health & Rehabilitation Center, we work with Milwaukee’s finest hospitals and physicians to offer a full spectrum of senior rehabilitation services and specialized medical treatment for chronic conditions. Under the direction of our medical director, our interdisciplinary team of devoted skilled nurses and therapists are here to help individuals meet any care goals through memory care, rehabilitation or skilled nursing. Our Health Center has achieved a Deficiency Free Health Survey for three consecutive years.
MISSION CREEK
3217 Fiddlers Creek Dr. Waukesha, WI 53188 262-832-1020
missioncreekseniorliving.com
Mission Creek is an industry leading assisted living community in the heart of Waukesha. Our campus allows each resident to enjoy life to the fullest with the peace of mind that our care team is always there to support them when needed.
PRESBYTERIAN HOMES & SERVICES
Avalon Square 222 Park Place Waukesha WI 53186 262-446-9300
avalonSquare.org
Dickson Hollow W156N4881 Pilgrim Road Menomonee Falls, WI 53051 262-599-8300
dicksonhollow.org
Fairway Knoll N112W17500 Mequon Road Germantown, WI 53022 262-735-7900
FairwayKnoll.org
Kirkland Crossings 700 Quinlan Dr Pewaukee, WI 53072 262-695-5800
KirklandCrossing.org
Stair Crest S67W14765 Janesville Road Muskego, WI 53150 262-599-8375
StairCrest.org
Towner Crest 1205 East Lisbon Road Ocnomowoc, WI 262-468-2300
TownerCrest.org
Independent Living, Assisted Living, Memory Care. Presbyterian Homes & Services offers a range of senior living and care options designed to help you maximize your quality of life. Options vary by community.
THE SILVERNAIL
2451 Silvernail Rd.
Pewaukee, WI 53072
262- 896-2100
F: 262-896-8952
wimmercommunities.com/ senior-living
Spacious one and two bedroom units! Rent includes underground parking, free laundry and transportation grocery shopping.
Great Location! On-site wellness nurse, caring staff, salon, banking services, fitness room, chapel, store, resident computer, library, weekly activities/entertainment and many convenient senior services available on site. We are a mixed property offering Section 42, Section 8 affordableunits and market rate units
CANTICLE COURT
3201 S. Lake Drive, St. Francis, WI 53235
canticlejunipercourts.org
414-744-5878
Spacious Efficiency and One-Bedroom Apartments. HUD subsidized independent apartments for applicants 62+ years of age or persons with disabilities. Beautiful living near the lake.
THE CENTENNIAL
400 E. Centennial Dr.
Oak Creek, WI 53154
414-762-7762
wimmercommunities.com/ senior-living
Spacious one and two bedroom units! Rent includes underground parking, free laundry and transportation grocery shopping. Great location! Caring staff, salon, fitness/game room, chapel, store, resident computer, libraries, outdoor pool, weekly activities/ entertainment and many convenient senior services available on site. We are a mixed property offering Section 42 affordable units and market rate units.
THE WESTERLY
409 Swan Rd, Pewaukee, WI 53072
262-737-5500
www.livingwesterly.com
New Lake Country
Senior Living Coming 2025
Living options to meet you where you are in your life.Independent Living, Assisted Living and Memory Care.
A vibrant and enriching lifestyle for seniors who wish to maintain their independence while enjoying the benefits of a supportive community.
TUDOR OAKS RETIREMENT COMMUNITY
S77 W12929 Mc Shane Drive
Muskego, WI 53150
414-525-6500
abhomes.net
At Tudor Oaks we offer a senior lifestyle that reflects what’s important to you and customized to meet your idea of senior living at every life stage. From our beautiful apartment homes to assisted living and healthcare, Tudor Oaks offers the best in amenities, service and care. Join us for lunch and a tour to experience what we call, Classic Senior Style!
HIGHLANDS COMMUNITIES
highlandscommunities.com
Highlands Communities represent the very best that apartment and townhome communities designed for those 55 and better have to offer. Our communities are located in highly desirable areas throughout Wisconsin and have become recognized for having exceptional accommodations that are designed to suit every taste and style.At the Highlands Communities, we have created a cohesive culture within our organization and have developed a model of innovation, excellence in customer service, and hospitality that’s second-to-none.
STEEPLE VIEW
12455 W Janesville Road
Muskego, WI 53150
414-525-5500
steepleview.org
Steeple View is an active 55 and better Christian community. Its mission is to promote, maintain and preserve a safe, life enhancing, Christian based independent adult living community.
Steeple View’s Christian community cares for one another, while offering residents independence, security and a carefree, maintenance-free lifestyleing a home.
FOREST RIDGE
11077 West Forest Home Ave Hales Corners, WI 53130
414-973-2909
wimmercommunities.com/senior-living
Enjoy the freedom and opportunity to pursue a lifestyle at a special place that’s designed around you. Nestled in the village of Hales Corners, Forest Ridge offers exquisite residences set within our 11-acre campus. From a quiet walk along our gardens to a back porch barbecue, you’ll come to know Forest Ridge as a special place.
Enjoy Autumn living in your
MILWAUKEE CATHOLIC HOME
2462 North Prospect Avenue
Milwaukee, Wisconsin 53211
414-224-9700
www.milwaukeecatholichome.org
Caring, respect and a dedication to excellence are at the heart of everything that occurs at Milwaukee Catholic Home, a CARF-CCAC accredited retirement community in operation since 1913. The organization prides itself on the commitment to providing older adults with exceptional service and care at all levels, including independent and assisted living, skilled nursing and intergenerational adult day programming.
OAK PARK PLACE
1621 Rivers Bend
Wauwatosa WI 53226
414-292-0400
oakparkplace.com
Assisted Living and Specialized Memory Care Services. Friendly neighbors, caring staff, fresh meals made by an expert chef, comfortable living spaces and spacious apartments. Helping hands to provide support when needed. Care is personalized and residents are encouraged to stay as active and engaged as possible. We offer a variety of activities to support a healthy lifestyle.
EASTCASTLE PLACE
2505 E Bradford Ave Milwaukee, WI 53211
414-939-7619
eastcastleplace.com
At our 5-Star-rated Health & Rehabilitation Center, we work with Milwaukee’s finest hospitals and physicians to offer a full spectrum of senior rehabilitation services and specialized medical treatment for chronic conditions. Under the direction of our medical director, our interdisciplinary team of devoted skilled nurses and therapists are here to help individuals meet any care goals through memory care, rehabilitation or skilled nursing. Our Health Center has achieved a Deficiency Free Health Survey for three consecutive years.
MISSION CREEK
3217 Fiddlers Creek Dr. Waukesha, WI 53188
262-832-1020
missioncreekseniorliving.com
Mission Creek is an industry leading assisted living community in the heart of Waukesha. Our campus allows each resident to enjoy life to the fullest with the peace of mind that our care team is always there to support them when needed.
PROVIDENCE PLACE
815 Washington St, Grafton, WI 53024
262-377-9900
theprovidenceplace.org
Our residents enjoy their independence with a wide array of modern amenities both in their individual apartment homes and within The Providence Place community.
The Providence Place is a non-profit independent Christian Senior Community.We’ve worked hard to design a quality living environment that promotes fellowship, wellness and independence in a Christian atmosphere; and we’re excited about the opportunity to serve your residential needs. We invite you to call for a personal tour today! We always say, “You’re going to love it here.”
VILLA ST. FRANCIS – ASSISTED LIVING AND MEMORY CARE
1910 W. Ohio Ave., Milwaukee 414-649-2893
Villastfrancis.org
Sponsored by the Felician Sisters, Villa St. Francis offers assisted living and memory care. Spacious one-bedroom apartments with kitchenette, studio plus and studio units each with a private bathroom and refrigerator.
THE AUBERGE AT BROOKFIELD
1105 Davidson Rd. Brookfield, WI 53045
262-641-9020
aubergebrookfield.com
THE AUBERGE AT OAK VILLAGE W128N6900 Northfield Dr. Menomonee Falls, WI 53051 262-532-0800
aubergeoakvillage.com
A specially designed neighborhood to serve the special needs of individuals living with Alzheimer’s disease, dementia and other forms of memory loss. Every day we make it a goal to go above and beyond to enrich the lives of our residents. With our SPARK Lifestyle program, a Montessori-inspired philosophy for care, we create a specialized, life-enriching environment that affords each individual maximum self-expression. The staff is committed to delivering a quality of care that meets the resident’s physical, social, spiritual and emotional needs.
Our talented team of dedicated and caring staff are there when you need them. It can be different…let us show you how.
CHARTER SENIOR LIVING
Charter Senior Living of Mequon
10803 North Port Washington RD Mequon, WI 53092
262-324-6670
charterofmequon.com
At The Waters of Oak Creek, we promise to honor, see and hear you as a unique individual. By genuinely knowing and appreciating you, we’re able to deliver personalized hospitality, care, programming and accommodations for your overall wellbeing. We call this authentic connection The Waters Way—the basis of our distinctive style of gracious living.
Our objective is not merely to meet your needs, but anticipate them through our person-centered continuum of care and service.
TUDOR OAKS RETIREMENT
COMMUNITY
S77 W12929 Mc Shane Drive Muskego, WI 53150
414-525-6500
abhomes.net
At Tudor Oaks we offer a senior lifestyle that reflects what’s important to you and customized to meet your idea of senior living at every life stage. From our beautiful apartment homes to assisted living and healthcare, Tudor Oaks offers the best in amenities, service and care. Join us for lunch and a tour to experience what we call, Classic Senior Style!
GREENBROOK TERRACE
4955 S. Greenbrook Terrace
Greenfield, WI 53220
414-282-5020
greenbrookterrace.com
Greenbrook Gardens you will feel right at home from your very first visit. Now is the chance to enjoy a healthy, happy retirement, where every day brings a new experience. We offer onsite activities, a lovely garden and gazebo, community room and library, holiday lunches, and on-site hair salon. Greenbrook Terrace is a residence for individuals aged 62 and older, including those with disabilities.
STEEPLE VIEW
12455 W Janesville Road Muskego, WI 53150 414-525-5500
steepleview.org
Steeple View is an active 55 and better Christian community. Its mission is to promote, maintain and preserve a safe, life enhancing, Christian based independent adult living community.
Steeple View’s Christian community cares for one another, while offering residents independence, security and a carefree, maintenance-free lifestyleing a home.
THE VILLAS AT THE STATION
8935 South Wood Creek Drive
Oak Creek, WI 53154
414-788-0242
The Villas at the Station is an independent senior community serving residents 55 and better. All of our apartments feature spacious bedrooms, kitchens with ranges, refrigerators, and dishwashers, and an air conditioning unit. Villas at the Station includes a beauty salon for its residents, underground parking, car wash station, and a locked lobby with an intercom system.
THE WATERS OF OAK CREEK
8000 S Market St, Oak Creek, WI 53154
414-574.-900
thewaters.com
At The Waters of Oak Creek, we promise to honor, see and hear you as a unique individual. By genuinely knowing and appreciating you, we’re able to deliver personalized hospitality, care, programming and accommodations for your overall wellbeing. We call this authentic connection The Waters Way—the basis of our distinctive style of gracious living. Our objective is not merely to meet your needs, but anticipate them through our person-centered continuum of care and service.
THE WILLOWS
2201 N. Cambridge Ave. Milwaukee, WI 53202 414-210-5040
Great Eastside Milwaukee Section 8 (Elderly & Disabled Only) apartment complex located on the Milwaukee river. Rent and security deposit based upon 30% of income. Close to Downtown, Lake Michigan and one block to Pick N Save. Very clean & secure building.
SAINT JOHN ON THE LAK E
1840 North Prospect Avenue
Milwaukee, WI 53202
414-831-7300
saintjohnsmilw.org
Exquisite Senior Living
Saint_John’s On The Lake provides residents with maintenance-free living in spacious apartment homes. Choose from a long list of daily experiences planned just for you. Or nothing at all. The choice is yours and the living is exquisite.
Our person-centered philosophy and LifeStreams Wellness Program are designed to meet the needs of the whole person – emotional, intellectual, occupational, physical, social and spiritual dimensions. In addition to your personal well-being, we also maintain focus on your financial security as part of a better view on life.
PROVIDENCE PLACE
815 Washington St, Grafton, WI 53024
262-377-9900
theprovidenceplace.org
Our residents enjoy their independence with a wide array of modern amenities both in their individual apartment homes and within The Providence Place community.
The Providence Place is a non-profit independent Christian Senior Community built on a six-acre parcel of land located at 815 Washington Street in Grafton, Wisconsin. We’ve worked hard to design a quality living environment that promotes fellowship, wellness and independence in a Christian atmosphere; and we’re excited about the opportunity to serve your residential needs. We invite you to call for a personal tour today! We always say, “You’re going to love it here.”
Stair Crest
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
