Modern Health and Living February 2026

Editors Note

Winter has always asked something different of me and I suspect it does for many of you, too

As the days grow shorter and the pace of life naturally shifts, I’m reminded that wellness isn’t about doing more, pushing harder, or keeping up appearances. In winter, I feel the need to slow down, to check in with my body and my energy, and to be more intentional about how I care for myself. Some years that comes easily; other years, it takes practice and permission.

I’ve learned that winter wellness isn’t found in big overhauls or rigid routines. It shows up in the small, consistent choices: choosing warmth over urgency, movement over stagnation, connection over isolation. It’s in getting outside even when it’s cold, prioritizing sleep, eating foods that truly nourish, and recognizing when my mind needs just as much care as my body.

This season also has a way of magnifying stress, fatigue, and uncertainty. I’ve experienced how easy it is to dismiss those feelings or push through them and how important it is not to. Winter has taught me that rest is not weakness, and slowing down doesn’t mean falling behind. In fact, it often allows us to move forward with more clarity and strength when the time is right.

In this issue, we focus on practical ways to support yourself through the colder months physically, mentally, and emotionally. The goal isn’t perfection or transformation; it’s sustainability. Wellness should feel supportive and adaptable, not overwhelming or unrealistic.

As you move through this winter, I hope you’ll give yourself grace. Take what you need, release what you don’t, and trust that even in stillness, something meaningful is happening. Here’s to warmth, resilience, and well-being — one thoughtful choice at a time.

Amanda Lewis

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REBUILDING HEALTH AND WELLNESS

Jennifer Scherer explains why sustainable rebuilding beats short-term resolutions

“We need to stop treating our bodies like they’re broken just because the holidays are over,” said Jennifer Scherer, registered dietitian nutritionist, medical exercise specialist, certified personal trainer, master-level Pilates instructor and owner of Fredericksburg Fitness Studio. “A rebuild honors where you are today and focuses on making thoughtful improvements that support long-term health and not quick fixes.”

Rather than starting over every January, Scherer advocates for strengthening the systems that support wellness year-round. By focusing on rebuilding foundational health habits, individuals can experience lasting improvements in how they feel, function, and perform.

Key areas to prioritize during a health rebuild include:

• Restoring Muscle

Muscle-strengthening activities play a critical role in quality of life and longevity. The Centers for Disease Control and Prevention reports that just two hours of muscle-strengthening activity per week is associated with reduced allcause mortality, independent of aerobic exercise. Strength training also supports healthy blood pressure, glucose regulation, and joint health.

• Improving Metabolism

Metabolism drives energy production, cellular repair, and overall vitality. Rebuilding metabolic health involves consistent strength training, balanced nutrition, adequate sleep, and supportive lifestyle habits that create sustainable results.

• Increasing Energy

Low energy often prevents people from maintaining healthy routines. Rebuilding energy means nourishing the body with quality food, moving regularly, prioritizing sleep, managing stress, spending time outdoors, practicing deep breathing, and intentionally incorporating rest and recovery.

• Improving Diet Quality

Rather than restrictive dieting, Scherer encourages focusing on consistency and nourishment. A rebuild includes prioritizing high-quality protein, increasing fiber intake, staying hydrated, and choosing foods that help reduce inflammation and support overall health.

• Mindful Mindset Shifts

Wellness is driven as much by mindset as movement. Positive self-talk, appropriate challenge, social support, and adopting a growth mindset all contribute to sustainable change. Exploring new skills or experiences can further support mental resilience.

“Short-term solutions keep people stuck on a cycle of starting over,” Scherer added. “This is the year to build something that lasts. When health becomes a foundation instead of a resolution, progress becomes more meaningful and more sustainable.”

Jennifer Scherer and her husband, Jeff Smith, co-host the Fitness & Finance Radio podcast, which explores the intersection of physical wellness and financial planning for retirement, highlighting how long-term health impacts long-term financial security.

To learn more about Fredericksburg Fitness Studio, visit https://www.fburgfitness.com. To listen to Fitness & Finance Radio, visit https://fitnessfinancepro. com. Learn more at www.fburgfitness.com. Photo Credit; PeopleImages

Lupus Foundation of America, Wisconsin Chapter

Celebrates 50 Years of Impact

On February 20, 2026, the Lupus Foundation of America, Wisconsin Chapter will celebrate a milestone anniversary with the Wings of Hope: Celebrating 50 Years of Impact Gala. At its core, this is a celebration of community. As a small non-profit, LFA, WI Chapter would never have reached this milestone without the dedicated support of its volunteers, highly involved Board of Directors, and many lupus warriors and their supporters. This wide network is fitting, because living with lupus requires more than just a diagnosis and medication; it requires community. We will celebrate not only past accomplishments, but also the promise of a hopeful future. The LFA, WI Chapter’s mission is to improve the lives of all people affected by lupus through programs of research, education, support, and advocacy. Without community, none of these goals could be realized.

Research is crucial to understanding not only the symptoms of lupus but also its causes. We still have much to learn about why some people develop lupus, how it affects the body, and why it affects everyone differently. Through an affiliation with the Lupus Foundation of America, the Wisconsin Chapter contributes funds to study lupus on the national level. The Foundation is proud to support local lupus research as well. Advancements in lupus research require cooperation among the community of medical professionals and the nearly 30,000 people in Wisconsin fighting lupus, starting with their participation in clinical trials. Their experience with lupus, and their willingness to share their fight, further scientific advancements that lead to better treatments and outcomes for all.

Lupus warriors learn early in their diagnosis that self-advocacy is a crucial tool for effective treatment. A central component to effective self-advocacy is education. The LFA, WI Chapter works with corporate partners, medical professionals, and lupus warriors themselves to provide programming that is current, accurate, and impactful for all participants. Financial support – through grants, sponsorships, and donations – ensures that these programs are available free of charge for all interested attendees.

Living with a chronic illness can be incredibly isolating; in addition to affecting every aspect of life, communicating the impact of lupus can be difficult. To mitigate these realities, lupus warriors find significant benefit to various types of support. The LFA, WI Chapter maintains several support groups throughout Wisconsin, and is actively expanding their reach. Many warriors report that being in a room with “their people” – other warriors and their families, caregivers, and supporters – has a positive impact on their lives. In these groups, and through other LFA, WI Chapter programs, people affected by lupus learn, share, and hold each other up. This support forms a strong base for all members of the community.

Advocacy plays a central role in the advancement of lupus understanding. Because most of the damage caused by lupus is internal, lupus is often described as an “invisible disease” where sufferers don’t often “look sick.” As a consequence, lupus warriors often struggle to communicate the significant effects of their disease. Fundraising events raise lupus awareness, and connect LFA, WI Chapter to people in the community. The Chapter is connected to various ad-

LUPUS<<page 52

TIPS TO INCORPORATE MORE CITRUS IN YOUR DIET

Photocredit: istock.com/ ksanaKiian

Citrus is a powerful health booster, especially in the winter months. But what makes citrus so beneficial? In this blog, we’ll take a look at some of the many health benefits of citrus and give a few tips to incorporate more citrus into your diet. Let’s take a look at the benefits and some of the foods that offer added health benefits

Citrus Interactions

While citrus can be a great addition to your diet, be sure to talk with your doctor before adding new citrus fruits to your diet. Certain types, especially grapefruit, can interact negatively with certain medications. Be sure to read medication labels and talk with your physician before adding these fruits to your diet.

A Boost of Vitamins

Citrus foods, like oranges, grapefruit, lemon, and lime, all contain Vitamin C. Vitamin C is essential for maintaining your immune system, skin, and bone health. Vitamin C also helps in the absorption of iron, making it an important part of every diet. It is also water-soluble, meaning it leaves your body after a

day or so. It’s a good idea to have some food that contains Vitamin C every day to support a healthy level. One orange or grapefruit is about the recommended daily intake, or an eight-ounce glass of citrus juice can get you a great boost of Vitamin C.

Healthy Fibers

Citrus is also a great way to boost your fiber intake. Fiber can help you feel full, improve digestion, and even help your body break down and absorb nutrients better. Eating an orange, clementine, or grapefruit is a smart choice to boost your fruit-based fiber intake.

Heart Health Help

Recent studies show a positive correlation between increased citrus intake and heart and cardiovascular health. Consuming citrus fruits like oranges, mandarins, pomelos, and tangerines can help boost heart health and may even reduce the risk of cardiovascular disease.

Tips to Add More Citrus to Your Diet

There are a variety of fun ways you can incorporate citrus into your diet. The easiest is to have a bowl full of your favorite fruits on hand, like oranges, clementines, tangerines, or grapefruits, to easily grab for a healthy midafternoon snack. For a boost of Vitamin C, 100% fruit juice is a good way to add a healthy drink to your diet. You can get a variety of juices or blends to fit your taste preferences. Salads are a fun and novel way to add citrus. Try adding mandarin oranges to a salad for a sweet and tangy kick. Or dive in with a completely citrus-based salad with extra nutritious avocado and pine nuts for an exciting new dish. Or, stick with a lettuce-based salad and add mandarin oranges, strawberries, and other seasonal fresh fruit with a balsamic drizzle for a sweet and savory new favorite.

Lemons and limes are great for some extra flavor. Try tacos with a squeezed and zested lime on top (citrus peel also has Vitamin C!) or squeeze and zest a lime atop freshly cooked rice for a kick. Pair it with some lime and garlic-marinated chicken, and you have an easy and delicious meal. Lemon can be a staple in desserts; try a lemon pie, lemon bars, or lemon cookies, and be sure to grate or zest some of the peel on top for presentation and health benefits. Lemon and lime can be added or muddled into your water for a hydration and citrus boost, too.

Dried citrus can have health benefits, too. Consider adding dried fruits to your tea, nut blends, oatmeal, granola, or simply as a little snack. Dried citrus fruits still contain fiber and Vitamin C, making them a great choice as a chewy or crunchy add-on topping.

Adding citrus to your diet can have a positive impact. Be sure to talk with a doctor before adding new fruits to your diet, especially if you’re taking medications. For more information visit www.captel.com.

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Your Nutrition Game Plan: Daily Habits That Deliver Long-Term Health Wins

By Dr. Krissy Ladner, Director of Sports Performance, Nutrition, and Education at Herbalife - Photo Credit: istock.com/ :Galina Zhigalova

In my work with female athletes around the world, I’ve seen that five simple and consistent habits can help any woman feel stronger and more energized. Unlike quick fixes or complicated programs, these are sustainable shifts you can build into your daily routine, no matter your fitness level or where you live.

When you approach your health with small, deliberate changes, you not only improve your physical performance but also boost your confidence, mental clarity and resilience. Whether your goal is to run a faster 5K, have more energy to keep up with your kids, or simply feel your best, the following habits can set you up for success:

Start the day with protein

Your first meal sets the tone for your energy and focus. Aim for 20–30 grams of protein at breakfast to help maintain lean muscle, support metabolism and keep you fuller for longer. Protein also helps stabilize blood sugar, which can

prevent mid-morning crashes. This could be eggs with vegetables, yogurt with fruit and nuts, or a smoothie blended with protein sources. The key is making it a consistent habit and not just something you do on days you feel motivated.

Hydrate before caffeine

After a night’s sleep, your body is mildly dehydrated. Drinking a glass of water before your morning coffee or tea helps replenish fluids, supports digestion and primes your body for the day. This small shift can improve mental clarity and energy levels. Adding a pinch of sea salt can help with electrolyte balance, especially if you’re active or live in a hot climate.

Prioritize color on your plate

A colorful plate of food is often a sign of nutrient variety and balance. Aim for at least two different colors of fruits or vegetables at each meal to maximize your intake of vitamins, minerals and antioxidants. Brightly colored produce like leafy greens, red peppers, berries and carrots provide a variety of plant compounds that support immune health, reduce inflammation and aid cell recovery. I like to think of it as “eating the rainbow,” but with the intention of fueling both performance and long-term health.

Balance every plate

Visual balance is an easy way to ensure nutritional balance. Use the “halfquarters” method: fill half your plate with vegetables or salad, one quarter with lean protein, and one quarter with whole grains or starchy vegetables. This approach keeps meals satisfying while providing steady energy. It also takes the guesswork out of portion sizes and helps you avoid energy dips caused by meals with unbalanced food groups.

Make recovery part of your training

Many women focus on the workout but overlook what happens afterward. Refueling within an hour post-exercise with a mix of carbohydrates and proteins helps repair muscles, replenish energy stores, and reduce soreness. Recovery nutrition is key to progressing and preventing burnout, even if you’re not training for a competition. Options like a balanced meal, a banana and nut butter protein smoothie, or yogurt with fruit can work well. Make refueling a priority and not an afterthought.

These habits aren’t about chasing perfection, they’re about creating a foundation that fits your life. You don’t need to take on all five at once. Start with the one that feels most realistic this week, then add another when you’re ready. Over time, those small daily actions build on each other, leading to meaningful and lasting change.

Live your best life!

Call (262) 523-1440 today.

Winter Sports and Brain Safety: What Every Athlete and Family Should Know

By Michael McCrea, PhD, ABPP - istock.com/ t:disqis

Winter sports are exhilarating, beautiful and deeply woven into life in Wisconsin and across the country. From skiing and snowboarding to hockey, sledding and snowmobiling, millions of people head outdoors each winter for recreation, competition and exercise. These activities offer physical and mental health benefits –but they also carry risks that are often underestimated, particularly when it comes to traumatic brain injury (TBI).

A reminder that brain safety deserves the same attention as staying warm or avoiding frostbite. As a doctor specializing in TBI and neurotrauma, I see firsthand how winter-related injuries can affect athletes of all ages – from youth players and recreational weekend warriors to elite competitors.

A traumatic brain injury occurs when a blow, jolt or sudden stop disrupts normal brain function. TBIs exist on a spectrum, ranging from mild concussions to life-altering injuries. While concussions may be labeled “mild,” their impact is anything but. Symptoms such as headaches, dizziness, fatigue, memory problems, mood changes and difficulty concentrating can linger for weeks or months. In some cases, repeated injuries can lead to longterm cognitive and emotional challenges. Sports like hockey, skiing, snowboarding and even recreational sledding all carry risk of TBI and concussion. High speeds, hard surfaces and unpredictable conditions make winter sports uniquely hazardous. Each year, thousands experience TBIs during winter activities, and many -- especially concussions – go unreported. Athletes may minimize symptoms to stay in the game, while parents or coaches may miss subtle signs. This is dangerous. The effects of brain injuries can compound over time if an athlete returns to play too soon.

The Froedtert & the Medical College of Wisconsin health network treats 500 to 600 patients with traumatic brain injuries each year. At the Froedtert & MCW adult Level I Trauma Center, care spans the full

WHY BOTH MATTER FOR A FULFILLING LIFE Fitness vs. Wellness:

Photo Credit: istock.com/ Valerii Apetroaiei

In our fast-paced world, the quest for a healthier and happier life has become a priority. Two essential concepts for achieving this are fitness vs wellness.

While they may seem similar, understanding the distinctions and how they complement each other is crucial for a fulfilling life.

Let’s explore a better understanding of fitness vs. wellness while offering practical tips on achieving a balanced lifestyle.

Understanding Fitness: The First Step

When it comes to the fitness vs wellness debate, understanding each concept separate and together is crucial.

Fitness encompasses your physical capabilities, health, and overall condition. There are four primary components to consider:

Cardiovascular Endurance

This refers to your heart and lungs’ ability to supply oxygen to your body during prolonged physical activity.

The type of exercise that you would do to improve your endurance would be moderate-to-high-intensity movements like cycling, swimming, and HIIT workouts.

Muscular Strength and Endurance

These refer to the capacity of your muscles to exert force and sustain repeated contractions. Both are essential for daily tasks and workouts.

To improve strength and muscular endurance, you would focus on strength training or resistance training exercises. This can include bodyweight workouts, weightlifting, and resistance band training.

Flexibility

A crucial yet often overlooked aspect of fitness, flexibility enables a full range of motion in your joints, reducing the risk of injuries.

Flexibility can be improved with daily stretching, foam rolling, and mobilityfocused workouts like yoga.

Body Composition

This component focuses on the ratio of lean muscle mass, fat, bone, and water in your body.

Your body composition is a result of the combination of your physical exercise and your dietary choices.

Benefits of Fitness

When it comes to fitness vs wellness, the benefits of regular exercise go beyond just looking good.

Consistent physical activity can lead to the following benefits:

Improved Physical Health: Exercise helps prevent chronic diseases, strengthens the immune system, and lowers the risk of injury.

Enhanced Mental Health: Physical activity is a natural mood booster, reducing stress and anxiety while improving self-esteem.

Increased Energy Levels: Engaging in regular workouts increases your endur-

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WELLNESS <<page 11

ance and stamina, keeping you energized throughout the day.

Better Sleep Quality: Exercise helps regulate sleep patterns, ensuring you get a good night’s rest.

Understanding Wellness: A Holistic Approach to Well-being

Unlike fitness, which focuses on physical health, wellness is a holistic approach to well-being that encompasses six dimensions:

Emotional Wellness

This dimension emphasizes self-awareness, healthy expression of feelings, and effective coping strategies for life’s challenges.

Intellectual Wellness

Cultivating curiosity, engaging in continuous learning, and seeking intellectual stimulation are key aspects of intellectual wellness.

Social Wellness

Building strong relationships, fostering a sense of belonging, and practicing empathy contribute to your social well-being.

Spiritual Wellness

This dimension involves nurturing a connection to a higher power, seeking purpose and meaning, and reflecting on personal values.

Occupational Wellness

Achieving a balance between work and personal life, finding fulfillment in your career, and contributing to a positive work environment are crucial aspects of occupational wellness.

Environmental Wellness

Promoting a healthy living space, connecting with nature, and being conscious of your ecological footprint are essential for environmental well-being.

The Synergy of Fitness and Wellness: Unlocking the Secret to a Fulfilling Life

The relationship between fitness and wellness is often misunderstood, but understanding their synergy is crucial for a healthier and happier life.

Engaging in regular physical activity not only benefits your body but also has a profound effect on your mind. Exercise releases endorphins, which are natural mood-boosters, and helps reduce stress and anxiety. [5]

Wellness practices, such as stress management and self-care, can help you stay motivated and focused on your fitness goals. Moreover, a balanced lifestyle supports recovery, ensuring you’re ready for your next workout.

In the physical fitness vs wellness journey, striking a balance between these two essential concepts is critical:

Avoiding Burnout

Overemphasizing one aspect, like pushing yourself too hard in workouts, can lead to burnout. Incorporating wellness practices helps prevent physical and mental exhaustion.

Promoting Overall Well-Being

Focusing on both fitness and wellness creates a well-rounded lifestyle, ensuring you’re taking care of your body, mind, and soul.

Achieving a Fulfilling Life

A harmonious balance of fitness and wellness allows you to reach your full potential, empowering you to live your best life.

Achieving a Balanced Lifestyle

Are you struggling to find the perfect balance between fitness and wellness in your life? You’re not alone. At Total Health and Fitness, we understand that achieving harmony can be challenging.

If you’re feeling overwhelmed or need guidance in finding that perfect balance, we’re here to help. Our dedicated team of experts is ready to provide personalized solutions tailored to your unique needs and goals.

Don’t wait any longer to start living your best life.

Schedule a free consultation with one of our Total Health and Fitness experts today, and together, we’ll help you create the ideal fitness and wellness plan for a healthier, happier you.

Winter wellness is about more than just getting through the cold months—it’s about slowing down, listening to your body, and giving yourself what you need to feel balanced and strong. As the days grow shorter and routines shift indoors, prioritizing movement, nourishing foods, quality sleep, and mental health becomes essential. Small, consistent habits—like staying active in ways you enjoy, managing stress, and keeping up with preventive care—can make a powerful difference. Winter is a season to reset, restore energy, and build resilience, so when spring arrives, you’re not just ready—you’re thriving.

It’s also the perfect time to focus on early detection and regular checkups, making your health a priority even when life feels slower. By caring for yourself now, you’re investing in a stronger, healthier year ahead.

How Many Calories Does the Body Naturally Burn Per Day?

It’s disheartening when you sprint as fast as you can on the treadmill gasping for air and look down to see that you’ve only burned 100 calories. The amount of work it takes to burn only a few hundred calories is intimidating, but you shouldn’t get too invested in that number. Throughout the day your body burns hundreds or thousands of calories whether you exercise or not.

Tip

Whether you work out or not, your body burns calories constantly. Working out and digesting food burn additional calories.

Resting Metabolic Rate

Just to stay alive your body is constantly at work building, repairing and regulating cells. Even when you sleep, you’re burning calories constantly. The number of calories your body burns taking care of itself is usually higher than the number of calories you burn from working out.

Resting metabolic rate, which is similar to basal metabolic rate, is the number

of calories you burn at rest. It’s the amount of energy you use every day for your body to function normally. Throughout the day, your heart needs energy to beat, your brain needs energy to power nerves, your digestive system needs energy to digest and so on.

Average Calories Burned Per Day

To figure out your average calories burned per day, start by using equations or lab testing to find your resting metabolism. There are online calculators that can give you a rough estimate based on age, height, weight, gender and activity level. Currently a couple of equations are used, and one is more accurate than the other.

Estimating Using Equations

The Harris-Benedict Equation has been used for over 100 years to find a rough estimate of metabolism. It uses height, weight, age, gender and activity level to figure out your resting metabolism. Similar to Harris-Benedict, the Mifflin St. Jeor equation uses the same factors but is more accurate.

These equations are found in many online calorie calculator websites. Unfortunately they’re not as accurate as lab equipment, which takes much of the guesswork out of the process. There are a few different ways to measure your metabolism in a lab.

Lab Tests for Metabolic Rate

Indirect calorimetry is precise and relies on gas exchange, rather than any precise measurements of your body. In the lab you lie on a table and a large helmet is placed on your head. It seals your head from air, except for a tube which is attached to the helmet.

Through this tube you can draw air in and push it out of the helmet. The tube is hooked up to a metabolic cart, which has a computer that measures the amount of oxygen and carbon dioxide that go in and out of the helmet.

To accurately complete the test, you also have to submit a urine test to see how much nitrogen you excrete, which determines that amount of protein your body metabolizes. All this information is run through something called the Weir equation, which calculates your resting metabolic rate.

Most Accurate Method

The most accurate way to measure your metabolism is to figure out how

BERRY SMART: HOW POLYPHENOLS IN BERRIES

the Cognitive Benefits of Polyphenols in Berries

By Hannah Edelman Photo Credit: istock.com/Jacob Wackerhausen

Picture yourself at the breakfast table, adding a handful of blueberries to your morning yogurt. You’re probably thinking about how delicious they are or how they bring a refreshing pop of color to your meal. But what if I told you that, with every sweet bite, you were making a profou investment in your brain health? As it turns out, those very berries might be among the mos powerful brain-boosting foods we can eat, thanks to their rich concentration of polyphenols. For years, berries have been hailed as nutritional powerhouses, but only recently have scientists begun to understand their full potential, especially for promoting cognitive health.

Polyphenols are naturally occurring compounds found in abundance in berries—blueberries, strawberries, blackberries, and raspberries. And recent research

has determined that these compounds are much more than simply antioxidants. In addition to protecting our cells, polyphenols have potent anti-inflammatory properties and play a crucial role in enhancing cognitive performance, shielding the brain from age-related decline, and potentially warding off neurodegenerative diseases.

For years, scientists have been learning more and more about how the polyphenols in berries benefit the brain, and their findings are nothing short of compelling. A systematic review of a wide range of human studies concluded that regular consumption of polyphenol-rich foods, particularly berries, is strongly linked to enhanced memory, improved learning, and sharper executive function. Even more striking is the fact that these benefits aren’t limited to the young.

Older adults, including those experiencing the first signs of cognitive decline, also reap significant rewards, making berries a game-changer at all stages of life.

But why do these tiny, unassuming fruits have such a profound impact on our brains? The secret lies in the unique ways polyphenols operate. Our brain is particularly vulnerable to oxidative stress, a destructive process caused by an excess of free radicals that damage neurons and accelerates aging. Polyphenols act as powerful antioxidants, neutralizing these harmful molecules and safeguarding our neurons. At the same time, they fight another major threat: chronic inflammation, a key contributor to Alzheimer’s and other forms of Dementia. By neutralizing free radicals and reducing inflammation, polyphenols provide two forms of protection that keeps our brains healthier for longer.

In 2007, a landmark study by L. Letenneur et al. published in the American Journal of Epidemiology tracked flavonoid intake by more than 1600 subjects aged 65 and older over ten years and found that those with higher consumption had a significantly lower risk of cognitive impairment and memory decline. Similarly, in 2012 Emmanuelle Kesse-Guyot and colleagues. Published a study in The Journal of Nutrition finding that midlife polyphenol intake continued over a period of years, and was associated with superior cognitive performance 13 years later, thus highlighting the lasting impact of these compounds.

But the research doesn’t stop there. As we face an aging global population, the urgency to findnatural interventions for cognitive decline has intensified.

BERRIES >>page 50

A Haven For Older Adults

Our loved ones are precious to us. That’s why we arrange specialized care for them when we notice age-related conditions or dementia emerging. But that care should also be personalized and compassionate, plus enhance one’s well-being — exwaukee provides.

rienced staff who focus on health and wellness. “After I took a tour, I knew this was the right place for my mom — every staff member is just so kind and devoted,” says a members’ daughter. “I really appreciate she’s cared for in such a loving way.” But beyond just experience, the staff is dedicated. Staff, accord ing to director Annette Jankowski, have been working at the ADC for more than twelve years.

crafts, games, reading and listening to visiting musicians such as harpists and

Adult Day Center

violinists. Certified nursing assistants ensure each member receives the personalized services they need. These may include bathing services, daily exercise or quiet time when they need it. The center is safe, comfortable and invigorating.

“Our center’s goal is for our seniors to remain living in their home as long as possible. A healthy daytime environment definitely helps,” says ADC director Annette Jankowski. “Having a loved one join the ADC early, when you begin thinking about extra care, is best. We often hear family members say, ‘I wish I would have called sooner.’”

The ADC is located at 1919 N. 60th St in Milwaukee, accessible to local families and those in surrounding communities like Waukesha, Brookfield, West Allis and Menomonee Falls. “I wish the world would know the Adult Day Center exists,” says volunteer Kathleen Cepelka. “This is a haven of safety, love and care.”

Know a loved one who needs daytime care? Email the director at ajankowski@ ccmke.org or call Catholic Charities ADC at 414.771.6063.

Adult Day Centers

Older adult centers play a vital role in supporting the health, independence, and social connection of aging populations. These centers serve as welcoming community hubs where older adults can gather, stay active, and access essential resources. By offering a safe and inclusive environment, older adult centers help reduce isolation and promote a sense of belonging, which is especially important as people age and social circles naturally change.

Many older adult centers focus on whole-person wellness, offering programs that support physical, mental, and emotional health. Common offerings include fitness classes, wellness screenings, educational workshops, creative arts, and lifelong learning opportunities. Nutrition programs, such as congregate meals or cooking classes, also help address food insecurity while encouraging healthy habits. Together, these services empower older adults to maintain independence and make informed decisions about their well-being.

Beyond individual benefits, older adult centers strengthen communities as a whole. They foster intergenerational connections through volunteer programs, mentorship, and community events, while also serving as trusted access points for information on healthcare, transportation, and social services. By investing in older adult centers, communities demonstrate a commitment to dignity, inclusion, and quality of life for residents of all ages—recognizing that healthy aging benefits everyone. Photo Credit: istock.com/ mapo

If your loved one needs daytime care, we’re here to provide it with love and compassion

Our goal is to enhance the independence of older adults through active living that’s personalized for everyone’s needs Call today for a tour!

1919 N. 60th St, Milwaukee 7:00 a.m. - 4:30 p.m.

MOST WOMEN ARE UNAWARE OF THEIR HIGHER RISK FOR VISION LOSS

By Cheryl L. Dejewski

Despite the fact that women are up to 66 percent more likely than men to incur blindness from cataracts, glaucoma and macular degeneration (AMD), a 2014 Harris Poll found that a whopping 91 percent of U.S. women were unaware that they are at greater risk for even developing these conditions. “Women face these odds because they tend to live longer and have a biological pre-disposition (perhaps immunological or hormonal) to certain eye concerns,” says Mark Freedman, MD, senior partner at Eye Care Specialists ophthalmology practice, a state leader in medical, surgical and laser eye care services.

Decreased Vision

Decreased vision in women is linked to an increased risk of falling, which leads to more serious concerns, including hip fractures, the need for canes, walk-

ers and/or nursing home care, and complication-related death. “Decreased vision also increases the risk of car accidents and can have a devastating effect on quality of life in terms of limiting daily tasks, independence, social interaction, and overall health,” says Brett Rhode, MD, Head of Ophthalmology at a Milwaukeearea hospital.

“Decreased vision, however, is not a fact of life as you grow older. If your eyesight is getting worse, you need to schedule a comprehensive, dilated eye exam to rule out causes,” advises Daniel Ferguson, MD, an ophthalmologist who treats thousands of patients each year. “Upon examination, we often find that cataracts (age-related clouding of the natural lens inside the eye) are the cause of the problem and, in most cases, a 15-30 minute outpatient surgery procedure to remove and replace the cataract with a customized lens implant is a relatively easy and painless solution.” Daniel Paskowitz, MD, PhD, an eye surgeon with credentials from Harvard and Johns Hopkins, stresses, “Early detection and removal can prevent needless pain, suffering and cost. I can’t tell you how many cataract patients say that they wish they had done it sooner.”

AMD & Central Vision Loss

Age-related macular degeneration (AMD) is another leading cause of vision impairment in Americans over age 50. Although the exact cause is unknown, AMD affects more women than men—leading to a loss of central or straightahead vision that impacts the ability to drive, read, see faces, etc.

“If significant dry-type AMD is diagnosed (the more common but less severe form), we usually recommend vitamin supplements, sun protection, and not smoking, to prevent or slow progression. If wet AMD is diagnosed (less common but much more severe), we review the risks, benefits and candidacy for injections of special medi-cations (Avastin, Eylea and Lucentis), which inhibit the growth of the abnormal blood vessels that cause wet AMD,” explains Michael Raciti, MD, who performs injection treatment for AMD and diabetes on a daily basis. “We see remarkable results with these injections, including stopping the progression of wet AMD in 90 per-cent of patients, and having up to 30 percent gain improvement in vision.”

Dry Eye Disease

“Dry scratchy, irritated eyes are a common problem, affecting people of all ages, especially women over age 40. The most frequent cause is the natural decrease in tear production that occurs with aging,” notes David Scheidt, OD, past president of the Milwaukee Optometric Society. Dry eyes can also be related to

>>page 55

istock.com/Sergii

Nutritional Stress-Busters For Your Brain

\By: Mona Eberle, Naturopathic Practitioner, Nutritional Therapist

Greetings from me, Mona. I am one of the naturopathic practitioners, nutritional therapistss here at the clinic, and I have a great passion to help people support and heal their brains using natural medicine. Whatever you are dealing with, may it be anxiety, depression, mental decline, and memory loss, focus and attention issues, brain fog, or poor sleep, I have a large toolbox of skills and knowledge to draw on, to help improve your health concerns.

Here are some basic nutritional stress-busters to support your brain:

First and foremost, it is important to balance your blood sugars and to get off the blood sugar rollercoaster. This can greatly reduce anxiety and even panic attacks by keeping not only your blood sugar and insulin in check but also your stress hormone cortisol.

Eating Healthy Proteins

You can achieve this by optimizing your nutrient intake at each meal. Make sure you eat enough quality protein, anywhere between 3-6 oz per meal. As a guideline, you can use the size of your palm to guesstimate your portion size. Best to choose from proteins like organic grass-fed meats, wild-caught fish, organic eggs, dairy if tolerated, or make a protein shake with some of the highquality protein powders that are available today.

Did you know that these proteins break down into amino acids that are used to make our feel-good brain chemicals like serotonin, dopamine, and GABA? So remember, it’s not about eating a big steak at the end of the day, but rather eating smaller portions of protein throughout the day with each meal, especially at breakfast, so you can feel good all day long.

One of my favorite breakfasts is an egg scramble, using 2-3 eggs cooked in real butter and sautéed with some of my favorite veggies like onions, mushrooms, spinach, and peppers. You can add some cheese, olives, or even avocado to make it even more satisfying.

Fats to Function Optimally

Next, you want to make sure you give your brain the good fats it needs to function optimally. Choose healthy fats from nuts, seeds, olives, and olive oil, avocado, coconut products, oily fish (such as salmon, sardines, herring, or mackerel), and butter/Ghee.

Your brain is more than 60% fat and getting enough healthy fat will support good moods and mental clarity. It will also help to reduce inflammation levels not only in the brain but also throughout your body. Nuts and seeds make a wonderful snack, and I’ve been known to sneak a couple of tablespoons of nut butter as a snack between meals.

Choosing Healthy Carbs

What makes meals tricky are the carbs. We love our carbs and many of us are actually addicted to sugar and processed carbs. Yup, addicted, as junk food can hijack our brain chemistry and keep us coming back for more - they are designed to get you hooked. I’m the kind of person that has to go cold turkey - I can’t have junk food in my house and it’s best for me to practice 0 tolerance when it

BRAIN >>page 20

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Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy

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comes to processed foods. But not all carbs are off the table, it’s about choosing the right ones!

You want to look for what nature presents us, carbs that come from the soil, or from a tree. Who doesn’t like a sweet potato topped with butter or sour cream? Could you stand to eat a beautiful rainbow-colored salad with a rich olive oil dressing? What about roasting a tray full of mixed vegetables and chicken pieces, or making a colorful stir-fry for dinner. It’s easy to incorporate an abundance of vegetables with each meal. One of the simplest tricks I use is to have a freezer full of frozen vegetables that I can easily toss into each meal, whether it’s a soup, stew, stir fry, or roast. As Dr. Fuhrman likes to say, we have a cure for all diseases, and its vegetables!

Eat Meals with all 3 Food Groups

So putting these 3 food groups together, I use a simple formula that many of you may already know: PFC. It stands for Protein, Fat, and Carb. Each time you put a meal together, ask yourself, “am I giving myself a good protein, healthy fat, and plenty of high fiber veggies. It’s a simple way to assemble a healthy meal so that you can balance your body and brain chemistry!

Food Hazards to the Brain

I do want to touch on the obvious troublemakers for our brain: caffeine, alcohol, trans-fats, food additives, and food chemicals. Caffeine restricts blood flow to your brain and can mess with your sleep cycle. We all metabolize our stimulants differently, but for many, caffeine may linger in your body up to 21 hours and may impinge on the quality of your sleep. Caffeine is not only to be found in coffee but also in black and green teas, energy drinks, chocolate, and even in some medication. I myself have to avoid caffeine, but I’ve found some wonderful substitutes. As weird as it may sound, I’ve come to love mushroom coffee and a wonderful tea, called Teechino with a roasted dandelion root which imparts a coffee-like flavor. I recommend the caramel-nut flavor.

Unfortunately, alcohol is liquid sugar and does not go through normal digestion. Instead, it goes straight to your liver and then your brain. If you are going to enjoy a glass of wine, consume it with a meal to minimize the sugar rush and the impact on your brain.

Avoid food chemicals, food dyes, artificial flavor enhancers (even when they say natural). There’s nothing natural about them. The FDA allows over 30,000 food chemicals to be used in our food here in the US and they are bad news. My rule is, if you can’t read it, don’t eat it.

If you don’t want hard and crusty, nonfunctioning cells in your brain and body, make sure you also avoid trans fats and damaged plant seed oils. I’m talking, sunflower, safflower, canola, cottonseed, and soybean oil. These processed to death oils are everywhere from processed foods to all the foods you eat when you are eating out in restaurants, as they are cheap! But they are dangerous to your health. They drive the disease process at the core, at the cellular level.

I generally avoid chain food restaurants, and always check ahead before I eat out so that I can make the best choices for my brain. I also avoid the inner aisles of the grocery store, where all packaged and convenience foods are to be found. They are not your friends!

Food

Sensitivities Are Becoming More Common

Because of frequent food repetition and limited food choices we make in our lives, I am seeing people develop many food sensitivities. Common ones are grains and gluten, dairy, corn, and soy. Eliminating these foods can dramatically improve your health and change your brain function. A simple way to find out if you are sensitive is by taking a food intolerance test. Just stop by one of our stores for a test, and we will help you find out your personal food sensitivities and how to navigate an elimination diet.

There are many other skills you can learn to support your brain and make it a better brain. We have helped hundreds of clients with all kinds of health issues by using simple dietary and lifestyle interventions.

We Can Help You with Nutritional Counseling, Health Coaching, and more! I would welcome the opportunity to work with you! Consider scheduling a free phone consultation or an appointment by calling 262 251 2929. Total Health provides nutritional counseling, health coaching, advice on supportive supplements, Blue Opal frequency treatments, massage, acupuncture and so much more, to help you optimize your health no matter where you are in your life! Together we can create a real health plan and help you put it into action.

Keeping stress low is an essential part of overall wellness, especially during busy or demanding seasons of life. Simple daily habits—like prioritizing sleep, moving your body, getting fresh air, and setting healthy boundaries—can make a powerful difference. Taking short breaks to breathe deeply, unplug from screens, or focus on something you enjoy helps reset your mind and protect your energy. When stress is managed consistently, your body and mind are better equipped to stay balanced, resilient, and healthy.

4 ACTIVITIES FOR MIND, BODY, AND SPIRIT

By: KURU Footwear Photo Credit: istock.com/thesomegirl

Women practicing yoga in a distant gym yoga studio, wearing a blue sports top and leggings ensemble

You’ve spent long hours at work every day this week, the list of family demands keeps growing and growing, your favorite donuts have become stale, and you’ve drunk so much caffeine that you’re no longer productive. Now what?

If you’re in a rut and your usual stress relievers aren’t working, check out these four surprisingly refreshing activities that will clear your mind, strengthen your body, and revitalize your spirit.

KEY TAKEAWAYS

If you’re feeling stressed and your usual coping mechanisms aren’t working, consider trying some new activities to refresh and revitalize yourself.

Yoga, meditation, martial arts, and massage are all effective ways to clear your mind, strengthen your body, and reduce stress.

These activities can provide a full-body, mind, and spirit experience that promotes mental, physical, and emotional well-being.

1. YOGA

Yoga is a great way to get you in touch with your body and clear your head through the various stretches and poses. It encourages you to push beyond your comfort zone and reach for something more while at the same time respecting your current limitations.

This concentration on physical movement forces you to embrace a meditative state that helps clear the mind. The best part is that yoga is great for any body type. Whether you’re a beginner or have been practicing it for years, yoga provides relaxation and challenge. Yoga is great for anyone who is looking for a gentle way to increase their physical activity.

2. MEDITATION

Various forms of this healing practice have become integrated into our culture as a valuable way to calm the mind and center the self. From sitting in the classical lotus position and chanting to embracing stillness and focusing on breathing to lying down and listening to a guided relaxation recording—meditation can be practically anything you want it to be.

This quiet activity helps the mind and reduces stress. It can also be a way to be mindful of your body, your surroundings, and overall health. Combined with yoga, these two practices provide enormous mental, physical, and emotional well-being. Just slip off your shoes, turn off distractions, and relax.

3. MARTIAL ARTS

Whether mastering the slow, deliberate movements in Tai Chi to relieve stress and gain focus, learning the defensive maneuvers and body throws of Kung Fu, or engaging in rigorous hand-to-hand combat of Karate, participating in the martial arts is an excellent way to renew your whole self.

Check out Brazilian Jiu Jitsu for grappling and ground fighting training or the increasingly popular Israeli martial art Krav Maga for simplified, practical self-defense. There is martial art to fit your style and fitness goals. The martial arts physical rigor and mental focus build strength, endurance, and personal discipline. Find one that suits you and engage in a full body, mind, spirit experience.

4. MASSAGE

Getting a massage is an excellent way to relieve the tension in your body and relax a troubled mind. When we experience stress, our muscles tighten up, making it difficult to focus. Having a massage can relieve those tense muscles to reduce a lot of mental and physical stress. Massages are wonderfully relaxing, either as a stand-alone or as a part of a larger spa experience. Don’t be bashful—slip off your KURU shoes and indulge yourself a bit after a long day. For more information visit www.kurufootwear.com.

WELLNESS FOR Body, Mind, and Spirit

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The 6 Principles Of Conscious Living

“Conscious Living means cultivating awareness, mindfulness, and a deep sense of interconnectedness with everyone and everything around us,” says Steve. “At Humanity’s Team, we believe that conscious living is not just a personal choice, but a global responsibility. By living consciously, we can create a world that is more compassionate, just, and sustainable for all living beings.”

1) Awareness: Being fully present and noticing what is happening within and around us. Without awareness, we may find ourselves reacting to situations or living on autopilot. By cultivating awareness, we can break free from these patterns and live with intention and purpose.

2) Mindfulness: Being fully present with curiosity, openness, and acceptance. Mindfulness cultivates inner peace, helps us observe our thoughts and feelings with detachment, and assists us in connecting more deeply with others.

3) Gratitude: Appreciating the good in our lives and acknowledging the blessings that surround us. When we cultivate gratitude, we shift our focus from what we lack to what we have. We begin to notice the beauty and abundance in our lives, and we feel more content and fulfilled.

4) Compassion: Extending kindness and understanding to both ourselves and others. Recognizing the suffering and struggles of others, and responding with empathy and care. When we cultivate compassion, we break down the walls of separation that divide us and foster a sense of unity and solidarity.

5) Conscious Consumption: Making intentional choices about what we buy, eat, and use. Considering the impact of our choices on the environment, our health, and the well-being of others. Conscious consumption acknowledges our responsibility to the world we live in, and our role in creating a more sustainable and just world for future generations.

6) Connection: Recognizing our interconnectedness with the Creator of all life, all living beings, the universe, and cultivating deep, meaningful relationships with others. Connection allows us to feel a sense of belonging and community, as well as helps us cultivate empathy and compassion for others.

About Steve:

Evolutionary Pioneer and Co-Founder of Humanity’s Team, Steve Farrell transforms the definition of success in his new book. He details his journey from Silicon Valley to a life in service to humanity in “A New Universal Dream” (pre-orders available May 24, 2023). Alongside Neale Donald Walsch, (author, “Conversations with God”), Farrell co-founded Humanity’s Team, a non-profit organization based in Boulder, Colorado which streams mind, body, and spirit courses focused on helping people throughout the world awaken to their deeper selves and the interconnectedness of everything. Find out how to take their Conscious Living and Leadership pledge at HumanitysTeam.org.

 Simple Ways to Improve Your Gut Microbiome (and Why it Matters)

Whether we are aware of it or not, over 100 trillion microbial cells live in our gut, making up our gut microbiome, which plays an essential role in our health. There are many things that we do that can either improve our gut microbiome or make it worse. Knowing the things that can help improve it can be crucial to improving one’s health and wellness, and the good news is that there are simple things that everyone can do to make improvements.

“Many people are now starting to learn about their gut microbiome and how they can influence the health of it,” explains Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “This is great news because we can make meaningful improvements in our health by giving it some attention.”

In the journal Therapeutic Advances in Gastroenterology, researchers report that our gut microbiome influences human physiology, metabolism, nutrition, and immune function and has been linked to such conditions as inflammatory bowel disease. In another study published in the journal Nutrients, researchers report that the gut microbiome plays a vital role in human health and influences the development of chronic diseases. We know the critical part of the gut microbiome in our lives, but we must know what steps to take to improve it.

Here are 5 ways to improve your gut microbiome:

•Add more fiber. Adding more fiber to the diet will help feed the good bacteria and provide other health benefits. According to the Mayo Clinic, women should aim to get around 25 grams per day of fiber, and men should aim for about 38 grams per day. Fiber is only found in plant-based foods or supplements.

•Reduce stress. When stressed out, people tend to eat more unhealthy foods, which feed the harmful bacteria in the gut. Take measures to keep stress down, finding something you enjoy doing, such as reading, yoga, meditation, exercising, etc.

•Eat a variety. Getting a lot of different plant foods is an ideal way to improve the gut microbiome. Aim to eat many different kinds of plants each week, or try to “eat the rainbow” to get a variety of colors in your diet from plants. The plants feed the good bacteria and are packed with nutrients and antioxidants.

•Take a probiotic. In the journal Molecules, researchers report that probiotics are beneficial and can change the composition of the flora. They report that taking probiotics has become an extremely effective way to improve human immunity by regulating the gut microbiome. They further say that probiotics can improve people’s lives.

•Consume fermented foods. Stanford Medicine reports that eating a diet rich in fermented foods boosts the microbiome. Fermented foods include kimchi, sauerkraut, tempeh, yogurt, and kefir. In their study, adding fermented foods to the diet was even more potent for improving gut microbiota than increasing fiber intake.

“Even making small changes in this area can help improve your gut microbiome,” added Scherer. “At first, you have to think about it, and then doing these things becomes second nature.”

To learn more about Fredericksburg Fitness Studio, visit the site: https:// www.fburgfitness.com.

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!

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Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call home. Individualized services, life-enhancing amenities, and compassionate, professional staff are the foundation of all we do.

Choose from a range of spacious studio and one-bedroom apartments with assistance available from staff 24 hours a day, every day. Independence when you want it, assistance when you need it. Oak Park Place. We’ll help you every step of the way.

Heart Healthy Foods for Seniors

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Maintaining heart health is one of the most important aspects of aging well. As we get older, cardiovascular health becomes a priority, with factors like stress, smoking, alcohol consumption and sedentary lifestyles contributing to heart disease.

Nourishing Foods for a Strong Heart

Eating a variety of heart-healthy foods can help seniors maintain good circulation, lower cholesterol levels and keep their blood pressure in check. Let’s take a closer look at some delicious and nutritious options that should be on every senior’s plate:

Leafy Greens

Leafy greens like spinach, kale and collard greens are packed with vitamins, minerals and fiber. These vegetables are especially rich in potassium, which helps lower blood pressure and supports heart function. They also provide antioxidants that reduce oxidative stress, which is linked to cardiovascular issues.

Incorporate leafy greens into your diet by adding them to salads and smoothies, or sautéing them as a side dish.

Fatty Fish

Fatty fish such as salmon, mackerel and sardines are full of omega-3 fatty acids, which are known to reduce inflammation and lower the risk of heart disease. Omega-3s can also help lower triglyceride levels, reducing the likelihood of developing cardiac illness.

Try grilling, broiling or baking fatty fish for heart-healthy eating. If fresh fish isn’t available, canned versions are just as nutritious and convenient.

Nuts

Nuts like almonds, walnuts and pistachios are not only delicious but also packed with healthy fats, fiber and protein. These nutrients help reduce “bad” cholesterol (low-density lipoprotein, also known as LDL) and lower the risk of heart disease. Walnuts, in particular, are a great source of omega-3 fatty acids.

Berries

Berries, including strawberries, blueberries and raspberries, are loaded with antioxidants that protect the heart by reducing oxidative stress and inflammation. They’re also high in fiber, which is essential for maintaining healthy cholesterol levels.

Olive Oil

Olive oil is an essential component of the Mediterranean diet, known for its cardiovascular benefits. This healthy fat is high in monounsaturated fats, which can lower “bad” cholesterol and reduce the risk of heart disease.

Use olive oil in salad dressings, for cooking or drizzling it over roasted vegetables for a heart-healthy meal.

Avocados

Avocados are rich in healthy fats, specifically monounsaturated fats, which help reduce “bad” cholesterol levels and support heart health. They are also high in potassium, which is essential for regulating blood pressure.

At Charter Senior Living, we understand that heart health is a top priority. For more information visit Charter West Bend at hwww.charterofwestbend. com or call 262.468.9743, Charter Hasmer Lake www.charterofhasmerlake. com or call 262.854.0396, Charter Mequon /www.charterofmequon.com or call 262.324.6670

The moment you step foot inside our community, you’ll understand why residents and their loved ones instantly become part of the greater family.

Gentle Yoga Exercises To Promote Better Hearing

Simple poses and movements that may help improve hearing loss and tinnitus.

One of the gentle yoga exercises for better hearing is head rotation.

Yoga is well-known for boosting flexibility and muscle tone, but science suggests that it may also help improve hearing loss and tinnitus for some people. It all boils down to two primary effects of yoga on hearing loss: increased circulation to the ears that helps promote nerve function and relaxed muscle tissue, particularly in the neck.

While not everyone will experience improved hearing with yoga, below are six poses to try and see what works for you.

Make sure to check with your doctor or qualified trainer before attempting any new exercise routine, as the suitability of these exercises varies based on your medical history, fitness level, and flexibility.

1. Head rotation

This yoga exercise for better hearing is simple enough to do anywhere. Simply rotate your head to the right, then to the left, as if you’re slowly shaking your head “no.” Go as far as you can on either side without over-stretching or causing pain. Repeating this move a few times each day can help stretch your neck and shoulder muscles while increasing blood flow to your ears and other areas.

2. Neck flexion and extension

Next, perform a similar exercise going up and down rather than side to side – just like you’re nodding “yes.” Tuck your chin as you look down, then slowly raise your head until you’re looking at the sky or ceiling. In addition to potentially improving your hearing, this yoga pose can also help increase your range of motion and reduce neck pain.

3. Legs up the wall

In this restorative inversion pose, you’ll lay down next to a wall, tree, or another sturdy surface. Stretch your legs up the wall and gently relax your body for up to 15 minutes. Not only will this pose help increase circulation, but it can also reduce swelling and drain tension in your legs and feet, and calm the nervous system.

4. Downward-Facing Dog

Another one of the gentle yoga exercises for better hearing is Downward-Facing Dog. To get into this position, start on your hands and knees. Gently lift your knees and lengthen your tailbone. Push the top of your thighs back and straighten your knees to a comfortable level without locking them. This yoga pose may help with tinnitus symptoms, but can also be beneficial for digestion, headaches and fatigue, and back pain.

5. Cobra

Channel your inner snake with this simple pose to improve circulation. Start by laying on your stomach. Then, place your hands under your shoulders (like you’re getting ready to do a pushup), and lift your head, neck, and torso as much as feels comfortable. This gentle yoga pose for better hearing also stretches the shoulders, chest, and abdominal muscles, and helps clear the passages in the heart and lungs.

To learn how a CapTel captioned telephone can help people with hearing loss stay connected to family and friends, call us today at (800) 233-9130.

THE MICROBIAL SECRET TO LONGEVITY:

What Yogurt, Kimchi, and an Unpeeled Apple Could Do for Your Health

Bt

Charles Platkin, PhD, JD, MPH, Photo Credit: istock.com/ OksanaKiian

We’ve spent much of the last century trying to sterilize our food, scrub our kitchens, and wipe away the germs from every surface we touch. But what if we were cleaning away one of the most powerful allies we have in the fight against chronic disease and early death?

Higher dietary live microbe intake is linked to reduced risk of metabolic syndrome and mortality: a cross-sectional and longitudinal study

That’s the paradox at the center of a fascinating new study that should make you think twice the next time you peel an apple, skip the sauerkraut, or toss a tub of kefir in favor of something ultra-processed.

In one of the largest analyses of its kind, researchers studied data from nearly 40,000 people and found that those who regularly consumed more live microbes from food—beneficial bacteria found in fermented items and unprocessed produce—had a lower risk of developing metabolic syndrome and were significantly less likely to die from cardiovascular disease.

The implications? Enormous. Especially when you consider that simply eating one extra cup per day of microbe-rich foods was linked to a 6% drop in allcause mortality and 8% drop in heart-related deaths.

Let’s unpack what this means, and how you can use this information to improve your own health—starting today.

What Is Metabolic Syndrome—and Why Should You Be Paying Attention?

Metabolic syndrome (MetS) isn’t just a buzzword—it’s a serious medical diagnosis that represents a toxic cluster of conditions: high blood pressure, high triglycerides, low HDL (“good”) cholesterol, elevated blood sugar, and abdominal obesity.

If you have three or more of these, you’ve got metabolic syndrome—and you’re at sharply increased risk for heart attack, stroke, diabetes, dementia, and death.

Right now, one in three American adults meet the criteria, and the numbers are only rising with our increasingly sedentary, ultra-processed lifestyle.

This study wasn’t just about people with diagnosed MetS—it looked at the entire population, examining who was at risk, who already had it, and how their food choices (specifically their intake of live microbes) influenced their odds of staying healthy or beating the odds.

What Are Dietary Live Microbes?

Let’s get specific.

Live microbes are beneficial bacteria found in certain foods that haven’t been pasteurized, sterilized, or overly processed. You’ll find them in:

Fermented foods like kimchi, sauerkraut (unpasteurized), miso, tempeh, kefir, and yogurt with live and active cultures

Unpeeled fruits and vegetables, especially those eaten raw

Probiotic supplements, though the study focused more on whole foods

Researchers categorized foods into three groups based on the concentration of

these live bacteria:

Low: Pasteurized and highly processed items (e.g., boxed cereals, soft drinks, packaged snacks)

Medium: Fresh, unpeeled produce

High: Unpasteurized fermented foods and probiotics

People were grouped according to how many live microbes they were consuming from these foods—and then tracked to see how that influenced their health.

Importantly, researchers evaluated microbial intake two ways: 1) by categorizing the type of foods eaten (low, medium, or high microbe), and 2) by measuring the quantity of medium- and high-microbe foods consumed (called MedHi). Interestingly, while both methods showed benefits, the strongest and most consistent results came from food categories—not just sheer quantity. A reminder that what you eat may matter just as much as how much.

What the Study Found (And Why It Matters)

After reviewing 20 years of data from the NHANES survey, the study found tat those with high live microbe intake had:

12% lower risk of metabolic syndrome

23% lower risk of low HDL (good) cholesterol

10% lower risk of high triglycerides

10% lower risk of high blood pressure

And in people who already had metabolic syndrome? The findings were even more profound:

A 29% reduction in cardiovascular mortality

A 15% drop in all-cause mortality (medium intake group)

A 6–8% mortality reduction with every 100g (about 1 cup) increase in live microbe-rich food intake

These aren’t modest changes. They’re medically meaningful, and they point to a relatively simple dietary shift with potentially massive impact.

It’s also worth noting that the benefits weren’t spread equally across all components of metabolic syndrome. While HDL, triglycerides, and blood pressure improved significantly, there was no statistically significant change for fasting blood glucose or waist circumference after full adjustment. So while microbes deliver major wins, they may not be the answer for every metabolic issue.

How Do Live Microbes Work Their Magic?

This isn’t snake oil. The science here is real—and evolving.

Here’s what’s happening beneath the surface:

1. Gut Microbiota Modulation

Live microbes from food help seed your gut with diverse, beneficial bacteria. This strengthens the gut lining, reduces “leaky gut,” and optimizes immune response—leading to lower inflammation throughout the body.

2. Metabolic Regulation

These microbes ferment fiber in your gut and produce short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These compounds:

Improve insulin sensitivity

Help regulate appetite and body weight

Lower triglyceride and LDL levels

Improve HDL cholesterol function

3. Vascular and Heart Health

Microbial metabolites help regulate blood pressure by:

Influencing vascular tone

Modulating autonomic nervous system activity

Reducing arterial stiffness

Enhancing renal sodium excretion

There’s even evidence that microbes affect how your body processes cholesterol and bile acids—two key factors in cardiovascular health.

HDL, Blood Pressure, and the Microbial Link

The standout benefit in this study was to HDL cholesterol—that’s your “good” cholesterol, and having more of it is strongly protective against heart disease.

Participants in the high microbe group had a 23% lower risk of low HDL. That’s huge.

The science behind this? Gut microbes help influence HDL biogenesis (how it’s created) and cholesterol transport. They even help modulate bile acid metabolism, which in turn affects how your liver handles cholesterol.

And while benefits to blood pressure and triglycerides were slightly less dramatic, they were still clinically meaningful. Interestingly, when it came to triglycerides, the study observed a U-shaped effect—meaning moderate intake of microbe-rich foods seemed to be more effective than very high amounts for that particular marker.

Microbes and Mortality: Why the Longevity Findings Are So Compelling

Of all the data in the study, this may be the most important:

Among people with metabolic syndrome, those with higher live microbe intake were up to 29% less likely to die from cardiovascular disease.

Let’s put that into perspective: Cardiovascular disease is the #1 cause of death worldwide. A nearly 30% reduction in CVD mortality from a simple dietary shift? That’s the kind of intervention public health officials dream about.

This wasn’t just about “feeling better” or improving lab results—it was about real, measurable survival.

Not All Microbes Are Equal: Why Food Source Matters

The study found that it’s not just how much you eat, but what you eat.

The biggest benefits came from medium to high microbe foods—things like:

Unpeeled apples, grapes, and carrots

Sauerkraut (raw, not canned or pasteurized)

Kefir and yogurt (with “live and active cultures”)

Kimchi, miso, tempeh

Heat-treated, pasteurized, or shelf-stable items lose most of their microbial content. So do well-cooked fermented items. That kombucha that’s been sitting warm on a truck for two months? Probably not helping your microbiome.

Whole, raw, fermented, and minimally processed is the name of the game.

The Sociodemographic Twist: Who Benefits the Most?

Interestingly, the benefits weren’t spread evenly across the population. The greatest impact was seen in:

Adults aged 39–59

Those with higher education levels

Never smokers and non-drinkers

The Top 10 Ways You Can Benefit From an Independent Living Community

Have you come to a point in your life where you don’t feel safe to live alone in your home any longer?

Or perhaps safety isn’t an issue, but you’re lonely and crave some companionship.

Whatever the reason, thousands of senior adults just like you are looking into independent living communities for their next move.

It can be a scary decision – and you may be feeling overwhelmed. But focusing on all the positive benefits of an independent living community can help ease your nerves.

If you’re still active, able to care for yourself, and can properly manage your medicines, an independent living community may provide you with exactly what you’re looking for in this season of life.

Independent living communities provide a low-stress, all-inclusive lifestyle where active seniors can thrive.

Here are the top 10 ways you can benefit from an Independent Living Community.

No Home Maintenance

Did you know the average senior spends approximately 3 hours per day on household chores? This includes indoor cleaning, as well as outdoor maintenance, such as lawn care.

That adds up to a lot of time!

Worry-free home maintenance is one of the biggest perks when it comes to independent living. Most communities provide on-site maintenance – at no extra charge to you – as well as light monthly housekeeping.

Extra Security

Independent living provides a safe and secure environment. Security is available 24 hours per day, 7 days a week. Communities also offer safety call pendants and emergency pull cord system with 24-hour response.

This can help ease your family’s worries. They’ll feel confident knowing you’re taken care of and not feeling isolated or afraid.

Also, if you’d like to take a trip for a few days, you can just lock up your home and leave. You can feel confident knowing that your belongings are secure and someone will be there to watch over your home.

All-Inclusive Pricing

Are you tired of keeping up with the many bills that need to be paid every month living in a home? If so, the all-inclusive pricing in many independent living communities will be another benefit to you.

All-inclusive means that you’ll receive one monthly bill that includes rent, meals, utilities, and services.

Services include weekly housekeeping and laundry, daily light housekeeping, regular programming, and scheduled group transportation for local outings and shopping. Phone charges, additional housekeeping or laundry, and fitness center memberships are the only bills you’d need to pay separately.

Added Safety Measures

Independent living communities are specifically designed for older adults with safety in mind. Many safety measures aid to assist the residents to maintain their independence for as long as possible.

Some of the most commonly added safety measures are:

● wider hallways with handrails

● low walk-in showers

● grab bars in bathrooms

● excellent lighting throughout

Independent living communities have many regulations to abide by – both at the state and federal level. This ensures that residents’ safety is a top priority.

Helpful Staff

Well-trained staff members are available around the clock to assist with any question or problem that may arise.

From housekeeping and security to dining services and recreation – every staff member is equipped to provide quick and efficient service for you.

Interaction on a personal level makes the greatest impact on your health and well-being. Making residents feel “at home” is what staff members strive to provide every single day.

Private Living Spaces

Privacy is often a top priority for seniors interested in independent living.

If you are moving from your own home to independent living, it’s understandable you’d still enjoy your privacy at times.

Most independent living communities offer full-service kitchens, televisions with cable channels, and washers and dryers within your private living unit. This can offer the privacy you desire whenever you’d like.

Socialization Opportunities

Does living alone make you feel isolated and depressed?

An independent living community makes it incredibly easy to connect with your neighbors and staff members every day.

You can continue your sense of self and well-being while socializing with friends in your age group. Family is also encouraged to visit as much as they want to, and take part in group activities.3

Proper Nutrition

Eating proper, nutritious meals is very important for aging adults. But as you get older, cooking can feel more like a burden. From prep work and shopping to cooking the food and cleaning up – it takes a lot of time and energy. Most independent living communities offer delicious options for meals in their dining rooms.

This way you can rest assured that you’re getting the proper nutrients you need at meal time – all while happily laughing and enjoying conversations

with your friends.

Wide Variety of Activities

You can enjoy a communal, bustling environment with people in your age group that have the same interests. There are a wide variety of activities that take place on-site every day of the week.

Independent living has improved significantly, especially within the last decade. Seniors today are realizing the many benefits of moving to an independent living community before they actually need any extra assistance and care.

For more information visit KoruHealth.com.

Wellness in senior living

Wellness in an independent living community is about supporting residents in living fully, confidently, and on their own terms. These communities are designed to encourage healthy routines while preserving autonomy, offering an environment where older adults can thrive physically, mentally, and socially. From thoughtfully designed living spaces to accessible amenities, everything works together to reduce stress, promote safety, and make daily life easier and more enjoyable.

Physical wellness is often a cornerstone of independent living, with opportunities that fit a wide range of abilities and interests. Fitness classes, walking clubs, swimming, yoga, and strength training help residents stay active, maintain mobility, and build energy. Many communities also emphasize preventive care by offering health screenings, wellness checks, and educational programs that empower residents to take charge of their health

Equally important is mental and emotional wellness. Independent living communities frequently provide lifelong learning opportunities, creative workshops, discussion groups, and mindfulness activities that keep minds engaged and spirits uplifted. Access to social connection—whether through shared meals, clubs, or informal gatherings—helps reduce isolation and supports emotional well-being, fostering a strong sense of belonging.

Social wellness ties all of these elements together. Independent living communities create natural opportunities for friendships, purpose, and connection through events, volunteer opportunities, and shared experiences. Residents are encouraged to stay involved, pursue passions, and build meaningful relationships, reinforcing the idea that wellness is not just about health, but about living a rich, connected, and fulfilling life.

Now is a great time to look into community living.

HOW PEANUTS REDUCE THE RISK OF HEART DISEASE

Photo Credit: istock.com/PeopleImages

Do Peanuts Reduce the Risk of Heart Disease?

Almost two decades ago, research pointed to the fact that frequently eating peanuts reduces the risk of heart disease. The effects are evident for people of all ages and genders, and even for individuals with various conditions, such as diabetes.

Heart disease is the leading cause of death in the United States and many parts of the world. It is associated with various complications including atherosclerosis, or the build-up of plaque in the walls of arteries. This build-up can narrow the arteries and make it hard for blood to flow through, possibly leading to blood clots, heart attack or stroke.

How Peanuts Help Maintain a Healthy Heart

A 2018 review in Current Atherosclerosis Reports found that nut consumption reduces the risk of dying from heart disease. The study also found that eating peanuts may support healthy blood pressure, cholesterol, and blood vessels. Another review published in Progress in Cardiovascular Diseases included 25 years of research and showed a strong association between nut intake and decreased risk of fatal and non-fatal coronary heart disease, myocardial infarction, and sudden death. The authors noted that the unsaturated fats, l-arginine, minerals, phenolic compounds and phytosterols in nuts like peanuts appear to be of “paramount importance” for their health effects. They also highlighted that an “estimated 8.3% reduction in risk from coronary heart disease death ensues from each weekly serving (about 30g) of nuts.”

Other studies have found evidence pointing to additional components playing a part in peanuts’ heart-protective powers. Arginine, like that found in peanuts, may improve circulation and reduce heart disease risk. Peanuts are also a good source of vitamin E, which, when consumed in low quantities, can lead to benefits against coronary heart disease.

Cholesterol Benefits

Peanuts can lower LDL & Triglycerides

Peanuts, peanut butter, and peanut oil are filled with heart-healthy monounsaturated and polyunsaturated fats. These fats lower total and “bad” LDL cholesterol as well as triglyceride levels, while keeping “good” HDL cholesterol high. A controlled study of people eating diets high in either peanut oil, peanuts and peanut butter, or olive oil, all of which are high in monounsaturated fat (MUFA), showed that levels of total cholesterol, bad LDL cholesterol, and triglycerides were lowered, while good HDL cholesterol levels remained high.

Peanuts have low amounts of saturated fat, which is found in many animal products, and have no trans fat at all. A 2001 study by the U.S. Department of Agriculture found that levels of trans fat are non-detectable in all types of peanut butter—even the creamy kind.

After much scientific evidence regarding the positive health benefits of peanuts and nuts, the U.S. Food and Drug Administration released a report in 2003 that states, “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

Peanuts can lower blood pressure

Studies also show that including peanuts in your diet as a source of protein lowers blood pressure, which can decrease heart disease risk. Peanuts have a

unique mix of functional components, vitamins, and minerals that help the body prevent heart disease. Eating peanuts and peanut butter isn’t just delicious—it makes your heart happy, too!

Phytosterols in Peanuts Can Lower Cholesterol

Traditionally, scientists have looked at plant sterols for their benefits in preventing heart disease. Phytosterols were first recognized in the 1970’s for their ability to absorb dietary cholesterol in the blood, thereby protecting against cardiovascular disease.

Phytosterols lower cholesterol in two ways. First, they block the absorption of dietary cholesterol that is circulating in the blood. Secondly, they reduce the reabsorption of cholesterol from the liver, which your body naturally produces. So whether your cholesterol is high because of dietary habits, genetics, or both, eating foods with phytosterols can help lower blood cholesterol levels.

Food companies have started adding different plant sterols and plant stanols to foods.

Peanuts and peanut products are unique whole foods that naturally contain phytochemicals. They also contain heart healthy monounsaturated fat, which has been linked to lowering blood cholesterol levels.

One factor that might contribute to these results, in addition to other essential nutrients and healthy fatty acids, are the many plant chemicals found in peanut products. Overall, the peanut diets reduced the risk of cardiovascular disease by 21%, whereas a low-fat diet reduced the risk by only 12%.

Artery Health Benefits

Peanut protein and bioactives help keep arteries healthy

An exciting study from Penn State University demonstrates one way in which peanuts are heart healthy. This study shows that eating peanuts can help keep your arteries flexible.

Key Findings:

First study to show that peanut protein and bioactives help keep arteries flexible

Peanuts prevent arteries from stiffening after a high-fat meal

After high-fat meals, peanuts reduce the rise in triglyceride levels by 32%

The human body has up to 100,000 miles of arteries, veins and capillaries. These blood vessels carry oxygen and nutrients throughout the body and must

the rise in blood triglycerides by 32% compared to a control shake. The control and peanut shakes were carefully designed to have the same fatty acid profile; therefore researchers attribute this response to peanut protein and bioactives.

Remarkably, peanuts also caused the participants’ arteries to remain open and flexible, despite the shake deriving 50% of its calories from fat.

Peanut Protein and Bioactives

Peanut protein, along with bioactives, vitamins & minerals, likely play a major role in preventing this stiffening response. Peanuts contain more protein than any other nut and more arginine than almost all other foods.

This is important because arginine is used to make nitric oxide, a vasodilator that helps keep blood vessels open and elastic.

This study is unique because it is the first to show that peanut protein and bioactives work together to keep arteries flexible after a high-fat meal.

Decades of research show that the healthy mono- and polyunsaturated fats in peanuts lower blood cholesterol and significantly reduce the risk of heart disease. Peanuts received a Food and Drug Administration (FDA) Qualified Health Claim for Heart Health in 2003, and peanuts are also included on the list of foods certified by the American Heart Association’s Heart-Check program.

Protection Against Inflammation and Cardiovascular Disease

The search for new and more consistent predictors of cardiovascular disease (CVD) has led researchers to find out more about inflammation. Inflammation can be defined as a natural response from the body to intruders. For instance, when you cut your skin, get a bruise, or catch a cold, your immune system kicks in and calls for help, resulting in inflammation.

Researchers are discovering that fat cells, once thought to be dormant, make a unique contribution to immune function, thereby influencing disease status. While basic inflammation is a normal, healthy response, trouble arises when the body is in a chronic state of heightened immunity. In a sense, the body begins to fight itself. Abnormal inflammation could occur in obese people where there tends to be a surplus of fat tissue containing fat cells. As fat mass increases, stress response in the body increases, resulting in chronic inflammation. This might help explain why obesity is a risk factor for a number of diseases, including arthritis, diabetes, and heart disease.

After a high-fat meal, levels of fat in the blood tend to rise rapidly, causing blood vessels to become stiff. Over time, this stiffening causes the heart to work

In this study, participants who ate peanuts as part of a high-fat shake

Although the puzzle is not yet complete, the markers for inflammation are known. They include C-reactive protein (CRP), interleukin 6 (IL-6) and tumor necrosis factor (TNF).

Powerful substances like interleukin 6 and TNF help to regulate the immune system, but CRP has been identified as the key marker for inflammation.

For more information visit www.peanut-institute.com.

4 Habits This Octogenarian Aging Expert Does Every Day for Longevity

ByJessica Migala Medically Reviewed by Jerry Bruggeman MD, MBA, CMD

Ahappy relationship with another human is key to healthy aging, Dr. Besdine says.

When it comes to healthy aging, if there’s one takeaway you learn from Richard W. Besdine, MD, a professor of medicine at Brown University in Providence, Rhode Island, who’s been a geriatrician for almost 50 years, let it be this: Let go of the habits that don’t bring you joy (even if they’re so-called healthy), and pursue the ones that do.

Although that path might look different for everyone, it can certainly help you age well — and it will also bring you fun while doing it.

“The domain of healthy living is popular, and there are experts emerging every day. I’m an expert who claims my expertise based on evidence,” Dr. Besdine says. “This includes randomized trials when available, and if not, the best of observational data.”

What’s more: He’s almost 81 years old, remarkably fit and at the top of his game professionally, to boot.

But he’s not giving you the rules for how you should live. “My own behavior is unique to me. We are all special,” he says. Meaning: What works for him might not be a fit for you. And that’s OK.

Still, you can learn from his habits and take the overarching themes to look for ways to make adjustments in your own life. Here’s what this aging expert does on the daily.

1. He Pursues His Passions

The problem with doing exercises other people tell you to do (or, indeed, eating foods people dub healthy) is that if you don’t like them, you won’t get the most from them.

What Is the GAPS Diet, and Will It Really Help Your Gut?

“I have a squash addiction,” Dr. Besdine says. (The racquet sport, not the vegetable.) “I would play squash if it were as bad for me as cigarette smoking, but thank goodness it isn’t. This truth undermines experts who tell people what to do,” he says.

He plays squash as often as his schedule allows, if he can find a partner to play with. If that’s every day, then all the better.

Along with squash, he does two sessions with a personal trainer each week and he tries to get as many steps in as possible (though it’s far less these days while working from home during the pandemic).

It’s human nature to be active, and part of having an optimal lifestyle is participating in physical activity, Dr. Besdine says, though he acknowledges that there are many people who don’t want to exercise. Not everyone will find a type of physical exercise that they truly love (as much as he loves squash). In that case, he suggests walking.

“If you can integrate 30 minutes [of walking] into your daily life, you will live longer and will be less likely to develop a raft of disease, including Alzheimer’s,” he says. (Indeed, merely upping your step count has been found to be protective for your brain, per a July 2019 paper in JAMA Neurology.)

2. He Eats Healthy Food He Enjoys

“I only eat food I really enjoy. It helps that my wife is a fabulous cook,” Dr.

Alta Mira II offers one & two bedroom apartment homes for those 55 & older. Alta Mira II is a non-smoking community that was constructed with special features for those who may be deaf or hard of hearing. Alta Mira II offers an array of amenities and social activities for its residents. Income restrictions apply.

Bell Tower Place is a non-smoking community offering elegant one & two bedroom apartment homes. Located in a quiet, residential neighborhood you are still situated in close proximity to all the modern conveniences you will need to live an independent, maintenance-free lifestyle.

Cedar Glen offers spacious one & two bedroom apartment homes centrally located in Wauwatosa, just 10 minutes from all of your shopping & dining needs. A variety of activities, 24-hour emergency maintenance and on-site management allow for the independent lifestyle you deserve! Income restrictions apply.

Granville Heights offers one & two bedroom apartment homes in a non-smoking community. Centrally located, you will have easy access to churches, grocery stores, restaurants and more while enjoying a relaxed, maintenance-free lifestyle within the community. Income restrictions may apply.

communities that sit adjacent to the Towering Woods Nature Center; a mature, wooded conservancy allowing for beautiful outdoor scenery and tranquil walking paths.

Each property is unique in it’s own way offering one and two bedtoom apartment homes within a smoke-free commuity. Residents have the opportunity to take advantage of the abundant social activities each property provides as well as the availibility of heated, underground parking, 24-hour emergency maintenace, professional on-site management and more!

How Senior Living Supports Mental Wellness

Seniors who engage in social interactions, cognitive activities, and structured wellness programs experience lower risks of depression, anxiety, and cognitive decline. But how does Riverview Village foster an environment that promotes mental wellness? Let’s explore.

The Power of Socialization

Social engagement plays a key role in maintaining emotional and mental wellbeing. Research shows that seniors who participate in social activities experience improved cognitive function, reduced stress, and a greater sense of purpose.

Recreational clubs, hobby groups, and engaging activities that create meaningful relationships.

Support groups that offer emotional encouragement and peer support.

Cognitive Stimulation and Engaging Activities

Keeping the mind active is essential for cognitive clarity and independence. That’s why a community offers:

Brain-boosting activities such as puzzles, word games, and memory challenges.

Educational workshops covering history, literature, and lifelong learning.

Creative hobbies such as painting, storytelling, and music therapy. Through cognitive engagement, seniors enhance memory retention, problem-solving skills, and overall mental agility.

Access to Mental Health Support

On-site counseling services to support emotional health.

Support groups for seniors dealing with grief, stress, or major life transitions. Access to professional therapists specializing in senior mental health. With comprehensive mental health resources, we ensure that our residents feel emotionally supported and empowered.

Physical Health and Its Impact on Mental Wellness

A strong body supports mental resilience and emotional stability. A community promotes healthy living through:

Senior-friendly fitness programs such as yoga and gentle stretching.

Nutritious, well-balanced meals designed to support brain function and physical well-being.

Outdoor walking paths and garden areas to encourage movement and relaxation.

By incorporating physical activity into daily life, seniors experience reduced stress, improved moods, and enhanced cognitive function.

The Comfort of Routine and Structure

A structured daily routine provides stability, reassurance, and peace of mind. Scheduled meal times to encourage healthy eating habits and social interaction.

Daily schedules filled with engaging activities.

Routine health check-ups to support overall well-being.

A structured environment enhances mental clarity, emotional stability, and a sense of security.

Embracing Nature for Emotional Well-Being

Spending time in nature has been shown to reduce stress and enhance mood.

Serene outdoor garden spaces for relaxation and mindfulness.

Walking paths to encourage movement and fresh air.

Outdoor seating areas for socialization and reflection.

For more information visit www.riverviewvillageliving.com or call 262-2552557 to schedule a tour and experience our vibrant, wellness-focused senior living community. Photo credit: istock.com/Jacob Wackerhausen.

Exercise Improves Brain Health: 8 Tips to Get Moving

Anthem Memory Care

We all know that engaging in moderate daily exercise is important to healthy aging. It makes us feel better, look better, and function more efficiently. And yet many don’t realize the clear benefits that exercise brings to our brains and cognition.

Exercise is even more important for individuals with dementia.

Studies cited in the National Library of Medicine note an abundance of evidence showing that physical exercise is “a strong gene modulator that induces structural and functional changes in the brain, determining enormous benefit on both cognitive functioning and wellbeing.”

That means that for individuals living with dementia, such as Alzheimer’s disease, exercise takes on an even more important role. A program of regular exercise increases oxygen to the brain, which can slow neurodegeneration and help them retain higher levels of cognition longer.

Here are some additional benefits of regular exercise:

Increases and maintains muscle strength. Improves coordination and balance. Helps maintain a healthy weight. Improves the quality of sleep. Improves overall

sense of well-being.

Family caregivers often ask our Anthem communities how they can encourage their loved ones with dementia to exercise more often to gain some of these benefits.

We have summarized eight tips from the National Institute on Aging that family caregivers can use to get their loved ones moving:

Take the lead and get the activity started. Exercise alongside them if possible.

Instead of one long work-out, consider breaking it down into short “miniworkouts” to make it more enjoyable and less taxing.

Add some of their favorite music to the workouts. That will help set the tone and keep them motivated.

One of the best forms of exercise is walking. A short daily walk is good for family caregivers as well. And it has the added advantage of scenery and fresh air.

If your loved one walks alone, make sure they always have their Alzheimer’s disease ID bracelet on which includes your phone number and any other information to help them if they should become confused and wander.

Consider tuning in to exercise TV shows or videos that specialize in physical fitness for older adults. A benefit is that you can create a schedule and work out together every day at the same time.

Make sure the workouts you select are easy to follow. Break them down into simple steps.

Be sure to keep your loved one (and yourself) hydrated. Have a bottle of water handy.

If your loved one has mobility issues, there are plenty of resources to help you create an exercise plan that accommodates their ability level. It is always important to consult your loved one’s physician before embarking on any exercise regimen. They can help you design a program that meets your loved one’s needs and considers all aspects of their health.

Regardless of our age and abilities, our bodies were designed to move. Moderate daily exercise that matches ability levels benefits everyone!

Staying physically active is one of the most powerful ways older adults can support brain health. Regular movement increases blood flow to the brain, delivering oxygen and nutrients that help protect memory, attention, and overall cognitive function. Exercise has also been shown to stimulate the growth of new brain cells and strengthen connections between them, which can slow age-related cognitive decline and reduce the risk of conditions like dementia.

A balanced fitness routine is especially beneficial for the brain. Aerobic activities.

Could “Musical Medicine” Influence Healthy Aging?

Credit: istock.om/ Keeproll

Many of us have favorite songs that can help us relax after a hectic day or get us moving on the dance floor. Music can also be a powerful gateway to memory; for example, a song from our past may bring back memories that trigger strong emotions.

But what is happening in our brains when we hear a song that is meaningful to us? Could music make older adults not only feel better but also improve their health? Much more research is needed before any definitive conclusions can be drawn, but there is growing scientific interest in music’s effects on the brain and body as we age.

How the brain is wired for music and memory

Psyche Loui, Ph.D., leads the Music, Imaging, and Neural Dynamics (MIND) Lab at Northeastern University in Boston. She also plays the violin in Boston’s Longwood Symphony Orchestra and in a variety of local pop and chamber music groups. In the laboratory, she seeks to understand how the parts of the brain that relate to musical perception and processing interact with brain regions control-

ling learning, memory, and emotions. Interested in music and science most of her life, she first became curious about how music might help people with dementia while volunteering at a nursing home as a high school student.

After little response from residents with advanced dementia to the Beethoven pieces she played on the piano, staff members encouraged her to try something a bit livelier from a book of traditional folk songs. “I just played some old familiar ditties and tunes, and then, amazingly, some of the residents knew all the words and started singing along in close harmony,” said Loui. “That just really struck me.”

Our brains are hard-wired to predict and anticipate familiar rhythms and melodies, Loui explained. It starts with the auditory cortex, the brain region that receives and processes sounds, including voices and music. “When we hear something that we enjoy, that engages not only the auditory cortex, but also the brain’s reward systems that are driven by the neurotransmitter dopamine, which motivates us to seek out and learn new information.”

Another key part of the brain’s dopamine-based reward system is the medial prefrontal cortex, which also processes memories about ourselves. “If I’m listening to music that I’ve enjoyed throughout my life, and that I find familiar, then the auditory system is active, but it’s also communicating and connecting with the medial prefrontal cortex,” said Loui.

Working with like-minded researchers in the Boston area at the Berklee College of Music and Harvard Medical School, Loui and colleagues developed an eight-week mindful music-based listening program for healthy older adults. Participants showed stronger increases in functional connectivity between the auditory system and the medial prefrontal cortex — areas that generally become less active with age — compared to control groups. Their team is now testing out this intervention in older adults with memory impairments, hoping that music can help revive learning and memory functions through this connectivity.

Loui’s latest project is the Multimodal Musical Stimulation for Healthy Neurocognitive Aging study, which is designing and testing a device that pairs music selected by participants with rhythmic, colored LED light patterns. Supported with NIA small business funding, the technology is based on mouse studies in which Alzheimer’s disease-related brain deposits of tau and beta-amyloid proteins were reduced through light and sound stimuli. Loui and colleagues are working on prototypes to test the light and sound intervention as a potential therapy for older adults and for people living with mild cognitive impairment or

dementia.

Singing to build cognitive and social connections

Another interesting area of research is the exploration of whether music can strengthen connections not just between our neurons, but also between people, to enhance social networks and reduce isolation and loneliness among older adults.

Julene Johnson, Ph.D., blends her love of music and cognitive neuroscience as a professor at the University of California, San Francisco. Trained as a flutist, she is also the co-director of the Sound Health Network, which falls under the umbrella of Sound Health, a partnership that involves NIH, the National Endowment for the Arts, John F. Kennedy Center for the Performing Arts, and famed soprano singer Renée Fleming. The goal is to expand our understanding of how listening to or creating music might affect overall health and wellness.

Johnson has studied music and the mind for more than 25 years, including through her Fulbright fellowship in Finland to study whether community choir participation affected healthy aging. She also led the Community of Voices study, which tested the impact of participating in a community choir for six months on the health and well-being of ethnically diverse older adults.

The study involved 390 participants in 12 choirs, many of which are still active today in the San Francisco area. While the research did not show changes in cognitive outcomes, participants reported reduced feelings of loneliness and an increased interest in life. Participants noted higher self-esteem, an enhanced sense of finding a place in society, and stronger cultural identity. The singers also reported beneficial physical effects (including improved breath capacity) and psychosocial effects (such as higher assertiveness and confidence in one’s voice).

Johnson’s current study is testing whether a musical improvisation intervention can improve cognition and brain function in older adults with mild cognitive impairment. “In improvisation, you have to be creative and generate new ideas,” Johnson said. “If you’re too critical of how you’re playing, that interferes with your ability to improvise.” The idea is to learn to tune out or turn off the brain’s critical thinking to get into an in-the-moment “zone.”

Johnson is passionate about training future musical scientists to advance our knowledge about music as a potential therapy. “We don’t understand all of the cognitive, social, or psychological mechanisms by which music can impact health and well-being,” she said. “The next generation needs unique skills to do this very interdisciplinary type of work.”

Can music reduce patient delirium in the ICU?

Between 70% and 80% of intensive care unit (ICU) patients who receive respiratory support from mechanical ventilators experience delirium — a syndrome of sudden, acute confusion that can occur after major surgery or during a serious illness. In some patients, delirium can cause agitation, aggression, or hallucinations while others may be drowsy. Patients who experience delirium tend to have longer stays in the ICU, and more than 30% of patients who develop it experience long-term cognitive impairment. They are also more likely to be transferred to nursing homes or rehabilitation facilities after they leave the hospital.

The Decreasing Delirium Through Music in Critically Ill Older Adults study, led by Babar A. Khan, M.D., at the Indiana University School of Medicine, and Linda L. Chlan, Ph.D., R.N., at Mayo Clinic, is exploring whether listening to carefully sequenced music designed as a complex cognitive stimulus while in the ICU can lead to fewer patients experiencing delirium.

Khan and Chlan have been collaborating on ICU music listening intervention for about 10 years. Earlier in his career, Khan conducted trials to test antipsychotic drugs to prevent delirium. The study results were disappointing: The drugs weren’t very effective, and any benefit was often outweighed by serious side effects.

Chlan has been investigating music listening interventions over the past 25 years. Her previous work suggested that carefully selected, preferred music with a tempo of 60 to 80 beats per minute could decrease anxiety and reduce ventilated patients’ exposure to potent sedative or opioid medications. Another study she led found that ventilated patients who listened to preferred relaxing music whenever desired and for as long as they wanted were taken off a ventilator (to breathe independently) an average of 1.4 days earlier than control groups.

While Khan doesn’t play an instrument himself, his family inspired him to look deeper into music. He loved listening to his brother play guitar and organ when they were growing up, and today enjoys listening to his daughter play violin and piano. “One of my favorite things whenever my brother was playing was to just sit down and drop everything and just listen,” Khan said.

“You take a little bit of a break and somehow it restores the thought process, or just kind of recalibrates the cognition. So, I thought, if music has a calming effect outside the ICU, why wouldn’t it have a calming effect in the ICU?”

Khan’s and Chlan’s preliminary findings suggest that playing two 60-minute doses per day of slow and relaxing combinations of piano, rainfall sounds, and classical music help reduce the burden of delirium in adult ICU patients compared to a control group who received doses of listening to audiobooks. Khan,

MUSIC>>page 49

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From Overwhelmed To Organized: A Moving Checklist

Wackerhausen

Moving to a senior living community is a chance for new beginnings. Fresh spaces. Warm, welcoming environments. These communities offer amenities, activities and connections that support a thriving, purpose-filled life.

But the downsizing and packing process? That can feel overwhelming for everyone — adult children, family members and the person making the move. It’s a big transition with practical challenges and emotional moments.

Our senior moving checklist and moving services simplify the logistics. They ease stress so you can focus on what matters most: supporting your loved one and cherishing meaningful moments together.

‘Upsize’ to the entire senior living campus

When you picture the move, don’t just think smaller, think bigger. A one- or two-bedroom senior apartment may feel like a downsize compared to a single family home, but that’s only part of the story. Today’s senior living communities “upsize” life with shared spaces that expand your loved one’s world: libraries, chapels, restaurants, fitness centers, maker’s shops, outdoor patios and trails.

Best of all, these areas come fully furnished and ready to enjoy. That means less need to bring everything from the old house. It’s okay to leave behind the lawn chairs, toolbox and dinnerware for 12 when your next chapter includes sunny patios, maintenance-free living and onsite dining — with no dishwashing after!

After you’ve embraced the bigger picture, it’s time to tackle the details — the practical decisions that come with sorting, packing and downsizing a household, such as:

Will Dad’s favorite bookshelf fit in the new space?

How many bath towels do we need to bring?

When should we file a change of address?

Where can we donate extra pots and pans?

Who can carefully transport Mom’s houseplants?

These choices call for good communication, attention to detail and patience. (And yes, lots of bubble wrap helps!)

Build in time for reminiscing and self-care

Moving isn’t just about boxes. It’s about feelings. For both aging parents and loved ones, emotions will surface, sometimes unexpectedly.

Be ready for all kinds of feelings:

Excitement for the next chapter.

Nostalgia over family heirlooms.

Frustration at the amount of work.

Tension when siblings or parents disagree.

Know that it’s natural to have these emotions. At the same time, it’s smart to access resources for caregivers and take care of your own mental health.

As you pack and downsize, try to build in time for fun and for reminiscing. The family home and its everyday objects all hold a lifetime of memories. Taking photos or recording short video stories can help you capture these treasured moments, then ease the process of letting go of physical objects. It’s also a great way to connect with your parents and siblings during a potentially stressful tran-

CHECKLIST>>page 48

sition.

Streamline the move to senior living with this checklist

This checklist is designed with older adults in mind — and for the families who love them. Use it to simplify the move and make the process feel less overwhelming for everyone.

1. Sort and downsize

Start early and small. Tackle one closet or room per week. Use a sticker color system:

Red for things to toss

Yellow for “to be determined”

Blue for donations

Green for items moving to the new location

TIP: Never pack glass on glass. Always wrap these items with packing paper and bubble wrap.

2. Donate items

Bring unwanted items to second-hand stores like Goodwill or Savers in your area. Schools can benefit from craft supplies while animal shelters welcome used linens. Donating clothing to charity not only helps those in need but also plays a crucial role in reducing textile waste. Keep only what sparks joy. You will feel good about helping others through your donations!

TIP: Find a thrift store near your Presbyterian Homes & Services community!

3. Sell excess objects

Give those unneeded things a second life by selling them. Try a website such as Craigslist, Ebay, Nextdoor or Facebook Marketplace to connect with buyers. These are great ways to earn some cash for your belongings! Alternatively, consider contacting your local bookstore to see if they buy used books and consignment shops for clothing.

TIP: An easy way to have people come and take larger items from your home is to put it on Facebook Marketplace for free.

4. Digitize photos

Instead of keeping many scrapbooks, albums and pictures in frames, scan photos and store them digitally. You can safely backup your photos on most computers.

5. Gift your treasures

As you sort through things, make a box or bag for each person in your family. Along the way, you’ll find things to give to a specific person. For family living out of town, take a picture of the item and ask if they have any interest. If not, consider making a donation and bless someone in need. Remember, although something is a treasure to you, your children may not feel the same way.

6. Minimize keepsakes

Parting with memorabilia may be tough. Take photos of items and build a virtual scrapbook. Gravitate towards simplicity and help reduce the resources and energy needed to produce new items. By giving items away, you have the unique opportunity to bring joy to others.

7. Create an “open first” box

Create an “open first” box that includes things you will likely need right away at the new place such as:

istock.com/Inside Creative House

Phone chargers

Toilet paper

Facial tissues

Clorox wipes

Hand towels for kitchen and bath

Hand soap

Pajamas

Medicine and critical possessions

This box travels with you or a trusted family member so it is easy to access in your new home.

8. Clean, clean, clean

It is no surprise a well-loved house will take time to scrub and polish. Wipe down walls, light fixtures, windows and bathrooms as well as hiring a professional carpet cleaner. Remove dirt or grease spots in the garage. Leaving the house as clean as possible is also just a thoughtful and considerate thing to do for the people who eventually buy your home.

9. Enlist a friend

It can be difficult to move all on your own. Ask for help! Maybe a daughter or son, relative, friend, or someone else can help in the process. Many hands make light work!

10. Breathe

Moving can be stressful. Take it slow and know there are resources to make the process less taxing. Take into consideration all the tips and know you are not alone in this journey. For more information visit www.preshomes.org.

Chlan, and colleagues are now working to expand their research in this area.

Khan says he’s been pleasantly surprised by music’s impact. “Believe it or not, before I started doing research and before meeting Dr. Chlan, I never thought that music could be a potential therapy,” Khan said. Now, he sees a possible future where music could be instrumental in reducing delirium and easing anxiety and stress for families, nurses, and caregivers.

Soothing sleep with music in people living with dementia

People living with Alzheimer’s or a related dementia often experience sleep disturbances, such as insomnia or waking up during the night. These sleep problems can also disrupt their caregivers’ sleep, contributing to poorer physical and mental health in people who may already feel overwhelmed. For those living with dementia, sleep disruption has been associated with more time in health care facilities, poorer cognitive function, and faster disease progression.

Darina Petrovsky, Ph.D., R.N., of Rutgers University, is testing whether music can be an effective intervention to help ease these problems. A serious musician since age 7, Petrovsky studied piano performance as an undergraduate and later completed master’s and doctoral training in nursing.

As part of her study, Petrovsky and her team are developing and testing a mobile app called Calming Music Personalized for Sleep Enhancement in PeRsons living with Dementia (CoMPoSER). CoMPoSER helps caregivers tailor music to play before bedtime with the goal of a more restful night for all. CoMPoSER’s recipe for good sleeping music includes enjoyable songs from a person’s adolescence or early adulthood with a tempo of between 60 and 80 beats per minute, a pace similar to the average human heartbeat. “If you’re listening to something with fewer beats per minute, your heartbeat, your brain activity, and your breathing rate will gradually match those musical characteristics and bring your arousal state down,” she said.

Previous research has suggested that music without lyrics might be more conducive to sleep, and that songs with high pitched tones or faster, driving rhythms could be counterproductive to the rest and relaxation needed for sleep. Petrovsky is still not sure why instrumental music works better than songs with lyrics but suspects our curious brains are to blame. “Perhaps lyrics make the person think more about the meaning of a song as opposed to the emotion or the mood that the music is evoking.”

Petrovsky’s team is currently prototyping and testing CoMPoSER in a small group of participants, with the goal of scaling up to a larger clinical trial by mid2024. As the project expands, she is excited to explore if customized music could someday be an easily accessible, inexpensive tool that might help caregivers and people living with dementia get more and higher-quality sleep.

Testing music to reduce agitation and aggression

Other investigators are testing whether music can ease daytime dementia-related issues such as agitation, anxiety, and aggression, all of which can be troubling for people with dementia and their caregivers. The METRIcAL - Music and MEmory: A Pragmatic TRIal for Nursing Home Residents with ALzheimer’s Disease project, led by Vincent Mor, Ph.D., and his colleague Ellen McCreedy, Ph.D., MPH, with the Brown University School of Public Health, explored whether customized playlists of preferred music could reduce disruptive or disturbing behaviors like pacing, calling out verbally, sundowning, or other common dementia symptoms, and lessen reliance on antipsychotic drugs.

The METRIcAL study was conducted in a real-world setting, with almost 1,000 residents with dementia in 54 nursing centers in 10 states. While the study did not find that personalized music was significantly effective in reducing agitated behaviors or psychotropic drug use, there were many lessons learned that could help inform the design of future trials.

For example, nursing staff had difficulty at times identifying the music residents liked, especially if the individual had advanced dementia and was unable to communicate finding “hits” — music or songs that sparked engagement and other positive emotions. Another similar trial is currently underway that is testing personalized music with nursing home residents with moderate to severe dementia. In that trial, the music will be preloaded on personalized music devices to increase engagement.

Mor, an experienced leader of aging research clinical trials, remains inspired and intrigued by the therapeutic potential for music. He first became interested in the field after seeing the “Alive Inside ” documentary film with his wife, who encouraged him to further pursue the calming and healing potential of music. The film depicts people living with severe Alzheimer’s who were previously minimally responsive, having dramatic emotional and physical reactions, including laughing, talking, tapping a foot, singing along, crying, or smiling when listening to music from their youth.

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Studies by researchers including Lauren M. Willis, Barbara Shukitt-Hale, and J. Joseph show that berry supplementation can slow age-related deficits in neuronal signaling and, in some cases, even reverse the damage, because berry polyphenols reduce the accumulation of harmful proteins, like beta-amyloid and tau, that contribute to neurodegeneration, thus preserving the brain’s communication networks.

In 2018, a particularly compelling French study by Julien Bensalem and colleagues involved randomized clinical trials in older adults, demonstrating that regular berry consumption improved attention, memory, and verbal fluency. Even short-term dietary changes yielded benefits, proving that it’s never too late to start incorporating berries into your diet. Whether you’re in your 30s or your 70s, adding berries to your meals can be a delicious way to support cognitive resilience.

The mechanisms behind these benefits are fascinating. Polyphenols boost brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons and enhances synaptic plasticity, which is crucial for learning and memory. And they also improve cerebral blood flow, ensuring that the brain receives the oxygen and nutrients it needs. A study by Adrian L. Lopresti, managing director at Clinical Research Australia, (2023) highlight the way polyphenols promote vascular health by encouraging blood vessel dilation, which is especially critical as we age.

The gut-brain axis adds another layer to the story. Research published in 2022 shows that polyphenols influence this communication network, as gut bacteria metabolize polyphenols into compounds that cross the blood-brain barrier and reduce inflammation. This connection underscores how diet directly affects brain health.

With all this evidence, adding berries to your diet seems like an easy and effective way to help protect your brain. Anthony W. Watson and colleagues in three studies (2012, 2013, 2015), suggest that even one serving of berries per day—about half a cup to one cup—can have positive effects. Regular consumption has a cumulative impact, supporting not only brain health but also cardiovascular wellness, because a healthy heart and a healthy brain go hand in hand.

The versatility of berries makes them simple to enjoy. Add them to smoothies, sprinkle them over oatmeal, or toss them into salads. The options are endless, and each bite brings a dose of brain-boosting power.

The research is ongoing, and scientists (2023) and Grant A. Rutledge (2021) are exploring how different types of polyphenols might offer specific benefits and how genetics play a role. Godos looked into the potential for polyphenols to reduce the risk and symptoms of depression. Future advancements could lead to personalized dietary guidelines and innovative berry-based supplements, making it easier for everyone to access these brain-boosting benefits.

In a world where cognitive decline is a growing concern, berries offer a hopeful, delicious, and accessible solution. As discussed, their polyphenols fight oxidative stress, reduce inflammation, boost neuroplasticity, and improve blood flow. So, the next time you’re at the grocery store, remember that filling your cart with these colorful fruits is taking a small step that could yield extraordinary long-term rewards. The journey to a sharper, healthier mind might be as joyful—and as simple—as savoring the natural power of berries, one delicious bite at a time.

What Is the Sandwich Generation?

The “sandwich generation” is known as adults with at least one living parent, age 65 and over, and who has at least one child younger than 18 or financially supporting a grown child over the age of 18. This is the perfect description of my current life as I care for my mother, brother and my adult son—a very complex PB&J sandwich: sticky and salty; sweet and smooth; and comforting and protective—respectively, the peanut butter, the jelly, and the bread.

The fact remains that the true essence of a PB&J sandwich, placing peanut butter and jelly between two pieces of bread, lies in a practice meant to reinforce the hardships and rewards of being in the sandwich generation. As a caregiver, providing financial and emotional support to a parent, sibling and an adult child can be stressful. It has presented challenges and rewards I never dreamed I would experience in my lifetime.

Sticky and Salty—The Peanut Butter

The first ingredient in a PB &J is the peanut butter. Today, with aging parents and young adults attempting to achieve financial independence, middle-aged Americans are facing an increasing number of burdens and responsibilities that can be considered “sticky and salty” as they are pulled in a multitude of directions.

Life In The Golden Years: How Routine And Flexibility Improve Senior Well-Being

By Kim Lima Photo Credit: istock.com/ ChayTee

Aging brings a shift in priorities, pace, and perspective. For many older adults, the question is no longer about doing more, but about living better. Two approaches often shape this stage of life: maintaining a steady routine and allowing room for flexibility. Rather than competing ideas, routine and flexibility work best when they complement each other. Together, they support physical health, emotional stability, and a sense of purpose while preserving independence and joy.

Why Routine Matters in Senior LifeEmpty heading

Routine provides structure, and structure offers reassurance. As people age, predictability can reduce stress and support overall well-being. Knowing what to expect each day helps seniors feel grounded and in control, especially during a time when other aspects of life may feel uncertain.

Daily routines also play a key role in physical health. Regular meal times en-

courage proper nutrition, consistent sleep schedules support cognitive function, and planned physical activity helps maintain mobility and balance. These habits are particularly important for managing chronic conditions, where consistent medication timing, exercise, and rest are essential.

Beyond physical benefits, routine supports mental and emotional health. Familiar patterns reduce decision fatigue and anxiety, allowing seniors to focus their energy on meaningful activities rather than constant planning. Simple rituals, such as a morning walk or an afternoon cup of tea, can provide comfort and continuity, reinforcing a sense of normalcy and self-worth.

The Emotional Stability That Comes From PredictabilityEmpty heading

Routine can also strengthen emotional resilience. For seniors who live alone or have experienced recent changes, such as retirement or loss, predictable daily rhythms help replace what has been lost with something reliable. This consistency can reduce feelings of loneliness and provide a quiet sense of companionship through habit.

Routine can also strengthen emotional resilience. For seniors who live alone or have experienced recent changes, such as retirement or loss, predictable daily rhythms help replace what has been lost with something reliable. This consistency can reduce feelings of loneliness and provide a quiet sense of companionship through habit.

Social routines are equally valuable. Scheduled phone calls, weekly gatherings, or regular hobbies create opportunities for connection. These repeated interactions foster relationships and ensure that social engagement remains a consistent part of life rather than something left to chance.

The Power of Flexibility as We AgeEmpty heading

While routine offers stability, flexibility brings freedom. Aging does not eliminate the need for choice or spontaneity. In fact, flexibility allows seniors to adapt to changing energy levels, health needs, and interests without feeling constrained by rigid expectations.

Physical needs can vary from day to day. Some mornings may bring energy and motivation, while others require rest. Flexibility allows seniors to listen to their bodies without guilt. Adjusting plans based on how one feels promotes selfcompassion and prevents burnout or injury.

Flexibility also supports emotional well-being. It leaves room for curiosity, creativity, and surprise. Trying a new activity, accepting a spontaneous invitation, or changing plans on a whim can reignite a sense of adventure that often

WELLNESS>>page 52

gets overlooked in later life. These moments reinforce autonomy and remind seniors that growth and enjoyment do not have an expiration date.

Adapting to Change With ConfidenceEmpty heading

Life in later years often includes unexpected changes, from health shifts to family dynamics. Flexibility equips seniors with the mental tools to adapt without feeling overwhelmed. Rather than viewing change as disruption, a flexible mindset allows it to be seen as an adjustment.

This adaptability is particularly important for maintaining independence. Seniors who are comfortable modifying routines or exploring alternative solutions are better positioned to navigate challenges while preserving dignity and selfreliance.

Finding the Right Balance Between Routine and FlexibilityEmpty heading

The most fulfilling senior lives are rarely built on extremes. Too much routine can feel restrictive, while too much flexibility can lead to disorganization or isolation. Balance is the key.

A strong foundation of routine provides stability, while flexibility adds color and responsiveness. For example, a senior might maintain consistent wake-up times, meals, and exercise, but remain open to changing the day’s activities based on mood, weather, or social opportunities. This balance ensures that structure supports life rather than limiting it.

Personalization is essential. What feels comforting to one person may feel confining to another. Seniors benefit from reassessing their routines regularly, adjusting them as interests and abilities evolve. This ongoing self-awareness keeps life aligned with personal values and needs.

Supporting Independence and Quality of LifeEmpty heading

Both routine and flexibility contribute to independence in different ways. Routine supports self-management and reliability, while flexibility empowers choice and adaptability. Together, they create a lifestyle that respects both safety and freedom.

Caregivers and family members play an important role in encouraging this balance. Supporting routines while respecting personal preferences helps seniors feel valued rather than controlled. Offering choices within a structured framework reinforces confidence and mutual trust.

Living Fully at Every StageEmpty heading

Senior life is not about choosing between routine and flexibility. It is about weaving them together thoughtfully. Routine offers comfort, stability, and health benefits. Flexibility provides adaptability, joy, and a continued sense of discovery. When balanced, these approaches allow older adults to live with purpose, dignity, and fulfillment.

The golden years thrive not on rigidity or chaos, but on a rhythm that adapts while remaining grounded. By embracing both routine and flexibility, seniors can shape a life that feels secure yet open, familiar yet full of possibility.

LUPUS<<page 06

vocacy organizations that fight for legislation protecting and strengthening the lupus community. As a “boots on the ground” organization, the Chapter has built a committee of trained outreach volunteers who represent it at local health fairs and community events throughout Wisconsin.

When you support the Wisconsin Chapter, you are ensuring that when a member of your community is diagnosed with lupus, they have a supportive community to hold them up. A network to help them understand their disease and the challenges they will face. Educational events that arm them with the information they need to better advocate for themselves. Support groups where they can learn, share, and support each other. An army of advocates that make sure their voice is heard.

It is highly likely that someone you know has lupus; you are already a part of an incredible community. Join us in celebrating this vibrant, impactful community by visiting LupusWI.org to learn more about the resources and support available, and ways that you can make a difference. Lupus knowledge has come a long way, but we still have a ways to go. We’re going to get there faster, healthier, and stronger, together, as a community.

Lupus is a chronic autoimmune disease in which the immune system mistakenly attacks healthy tissues, causing inflammation that can affect the joints, skin, kidneys, heart, lungs, and brain. Because symptoms—such as fatigue, joint pain, rashes, and fever—often come and go and can mimic other conditions, lupus is frequently misunderstood and difficult to diagnose. Raising awareness is essential to promote early detection, improve access to care, and support ongoing research. Increased understanding also helps reduce stigma, empowers those living with lupus to advocate for their health, and reminds communities that invisible illnesses still have very real, life-altering impacts.

Besdine says. “We are omnivores. We eat lots of fresh fruits and vegetables because they’re delicious, and lots of olive oil because it’s delicious.”

On the other hand, he says he stays away from fried and fast foods because he doesn’t feel great after eating them. (Hello, indigestion.)

Dr. Besdine also makes room for limited amounts of red meat.

“I cook rack of lamb once every six weeks,” he says. “My wife loves a dryaged sirloin, and she might have one every couple of months.”

This is in line with a Mediterranean-style diet, which is heavily focused on fruits, vegetables and grains but also allows for the rare meal of red meat.

More often, though, dinner is a veggie pasta two or three nights per week. And there’s lots of bread. Really, don’t ever ask him to give up bread.

“Bread is how I get my olive oil. I drench it. And olive oil turns out to be one of the magic bullets,” Dr. Besdine says.

Indeed, in a January 2019 study in the journal Foods, older adults who used only olive oil for cooking scored higher on a “successful aging index” compared to those who never used olive oil or used it along with other fats in cooking. It may be that olive oil’s antioxidants are especially effective in quenching the free radicals that contribute to aging.

3. He Prioritizes Happy Relationships

Dr. Besdine happens to be happily married, something he credits with his overall health. That said, it’s not about marriage per se, but about having a happy relationship with another human, he says: “Having multiple friendships has been proven in randomized trials to be good for you.”

In a classic review published in July 2010 in PLOS Medicine, researcher Julianne Holt-Lunstad and her coauthors looked at nearly 150 studies and concluded that people who had stronger social relationships had a 50 percent increased likelihood of survival compared to people with weaker ties, an effect that is on par with quitting smoking and more impactful than other disease risk factors like being sedentary. Social support is associated with better immune functioning, for instance, the researchers noted.

4. He Doesn’t Sleep on Stress

Everyone experiences stress — including Dr. Besdine.

“There’s no doubt that stress can kill you. I’m respectful of stress,” he says. Meaning, when stress starts to creep up, he tries to do something about it (address the underlying problem, think about what he can control and act accordingly).

This article origanally appeared on livestrong.com.

Longevity is influenced by daily habits such as staying physically active, eating nutrient-rich foods, managing stress, and maintaining strong social connections. Small, consistent lifestyle choices made over time can significantly improve both lifespan and quality of life. Prioritizing preventive care and healthy routines helps people stay independent and vibrant as they age.

many -- especially concussions – go unreported. Athletes may minimize symptoms to stay in the game, while parents or coaches may miss subtle signs. This is dangerous. The effects of brain injuries can compound over time if an athlete returns to play too soon.

The Froedtert & the Medical College of Wisconsin health network treats 500 to 600 patients with traumatic brain injuries each year. At the Froedtert & MCW adult Level I Trauma Center, care spans the full continuum – from emergency stabilization and neurosurgical intervention to inpatient rehabilitation and outpatient follow-up. Recovery starts on day one and often continues long after a patient leaves the hospital.

For those with mild TBIs, the experts at the Froedtert & MCW Traumatic Brain Injury Clinic provides specialized evaluation, education and guidance for a safe return to school, work and sports. Patients with more severe injuries benefit from our Brain Injury Rehabilitation Program, which offers care focused on physical recovery, cognitive function, and quality of life. This team-based approach is needed, because no two brain injuries – and no two recoveries – are exactly alike.

Prevention remains our most powerful tool. Helmets are critical and should be properly fitted and worn consistently for activities like skiing, snowboarding, hockey and snowmobiling. However, helmets alone are not enough. Awareness, honest symptom reporting, and a culture that prioritizes brain health over shortterm performance are just as important.

Dr. Michael McCrea is a neuropsychologist with the Froedtert & the Medical College of Wisconsin health network. He is also a professor of Neurosurgery and director of Brain Injury Research at the Medical College of Wisconsin.

Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.

much metabolically active tissue you have in your body. Muscle cells, organ cells, blood cells and immune cells are all metabolically active.

You can figure out roughly how much of this active tissue you have in your body using a DEXA scan, which is one of the most accurate measuring tools available. DEXA scans show you how much body fat, muscle and bone tissue is in your body. They’re also used for bone density scans to figure out if you’re suffering from osteoporosis.

Your Metabolic Rate Can Change

Unfortunately, lab testing can be expensive and time-consuming, so you might have to stick to using online calculators to figure out your resting metabolic rate. Whatever method you use to figure out your daily caloric expenditure, it’s important to understand that this number can change throughout your life.

The biggest factor in your metabolism is the amount of muscle mass you have, according to a 2016 study published in Current Biology. Muscle is incredibly active tissue. It’s a massive source of protein for your body. If another area needs protein, your body can break down muscle and send it to that area.

Muscles also help regulate hormones, bone health and inflammation. Muscle uses both fat and glucose as fuel, which helps control the amount of fat and sugar in your blood. Muscle mass makes you more sensitive to insulin, which could help someone suffering from type 2 diabetes.

Muscle Raises Your Metabolic Rate

The more muscle you build, the higher your metabolism climbs. A 2014 study published in the European Journal of Clinical Nutrition found it’s hard to determine your metabolism when you use a calculator and not a machine because the calculators can’t figure out how much muscle mass you have.

Burning Calories After Exercise

When you work out your body naturally burns calories, but the calorie burn doesn’t always stop when the workout ends. Depending on the type of workout you’re doing, your metabolism can remain elevated for hours after activity. This phenomenon is termed excess post-exercise oxygen consumption, or EPOC. EPOC is measured in a similar way to indirect calorimetry, where you analyze the amount of oxygen and carbon dioxide going into and leaving the body. By measuring these numbers before and after exercise you can figure out the different between oxygen consumption before and after exercise.

Certain types of exercise boost your metabolism more than others. Intense resistance training or high-intensity interval training raise your EPOC more than slower endurance exercise, according to a 2015 study published in Research Quarterly for Exercise and Sport.

Your resting metabolism burns the majority of calories per day, around 60 percent for sedentary individuals according to an article from UC Denver. On top of that, you can work out to burn more. Activity can be broken down into exercise and daily tasks like walking and cleaning.

Calories Burned From Exercise

Your metabolism can change to burn more calories but it takes time. So what’s the fastest way to burn calories? Exercise! The number of calories you burn during your workout depends on the exercise you do and factors like body weight. Heavier people burn more calories, even if they do the same exercise.

Height, weight and gender help determine how many calories you burn from a workout. According to the United States Department of Agriculture, a 5 foot, 10 inch tall 154-pound man will burn 280 calories from walking at 3.5 miles per hour for one hour. The same man would burn about 590 calories from an hour of biking.

Non-Exercise

Activity Thermogenesis

Non-exercise activity thermogensis is the number of calories that you burn from activities like cleaning that don’t count as a workout. It could even be walking up and down a flight of stairs. Since it can be sporadic, this number is difficult to accurately measure.

Digestion Burns Extra Calories

On top of metabolism and exercise, digesting food can naturally raise your daily caloric expenditure. An estimated 5 to 10 percent of the calories you burn are from digesting and storing food, according to the Mayo Clinic.

It takes energy to heat, churn and move the food you eat. Then you have to break it down and store the nutrients throughout your body. As you can see, the number of calories burned on the treadmill is just the tip of the iceberg.

Eating healthy means choosing a balanced variety of whole foods that fuel the body, support immunity, and maintain steady energy levels. Nutritious meals rich in fruits, vegetables, lean proteins, and whole grains can help prevent chronic disease and promote overall wellness. Simple, consistent choices at each meal make a powerful difference in long-term health.

rheumatoid arthritis, lupus, psoriasis, Parkinson’s disease, chemical burns, thyroid disease, eyelid position or closure problems, and prescription and over-thecounter drugs. Hormonal changes—as with pregnancy, menopause and hormone replacement therapy—may also cause dry eyes. For most people, dry eye disease is uncomfortable but not vision-threatening. Sometimes, however, a faulty or diminished tear film can affect the cornea’s focusing ability and increase the risk of eye infections. “Dry eyes are usually a life-long condition that can be controlled, but rarely cured. If frequent use of artificial tears does not halt discomfort, you may be a candidate for two other options: a five-minute office procedure that places tiny silicone plugs into the drain openings at the corner of the eye to eliminate tear loss and retain moisture; or prescription eye drops (like Restasis or Xiidra) that attack the underlying inflammation behind dry eye disease and not just the symptoms,” explains Freedman. He adds, “Don’t suffer in silence. Talk to your gynecologist, doctor, and/or eye care specialist if you think HRT or other medications or conditions are affecting your vision. They can evaluate and address your concerns so that you can experience tears of joy rather than pain.”

Infections, Abrasions and Injuries

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In their daily clinical practice, the doctors at Eye Care Specialists see countless patients with eye infections, abrasions and injuries. “It’s rewarding to help someone re-sharpen their focus. What’s frustrating, however, is if the problem didn’t have to happen in the first place. For example, I’ll see men with minor to serious eye injuries because they did not wear proper eye protection when doing sports, hobbies or handyman projects. A simple pair of safety glasses or goggles could have saved them time, money and suffering,” notes Rhode. Ferguson adds, “But, for women, we’ll sometimes see vision-threatening issues caused by something you may not expect . . . cosmetics. Many eye makeup-related dangers (like infections and abrasions) can be avoided by following simple common sense precautions. One analogy I like to use is that you most likely wouldn’t want to shake someone’s hand after watching them sneeze into it, so why would you want to take their mascara wand or eye shadow and wipe the same bacteria around your eye?” In addition to the “no-sharing” rule, Paskowitz recommends following safe storage, use and replacement precautions for eye makeup. This includes always washing your hands prior to application, insisting on the use of disposable applicators when trying makeup at a store or salon, never sleeping in makeup, never putting mascara on while driving, keeping makeup containers out of the sun and heat, carrying makeup in frequently replaced plastic zip lock bags, and discarding any product that causes an allergic reaction or infection.

How Women Can Protect Their Vision to Maintain Independence & Quality of Life

“Scheduling regular comprehensive dilated eye exams is the best way to protect your health, safety, and freedom to see, drive, cook, read, shop, visit, and enjoy life to the fullest,” advises Raciti. “During your appointment, ask your eye care specialist to review the risks and benefits of any applicable prevention and/or treatment options, including vision-related nutritional supplements. You should also be proactive in protecting your vision by always wearing sunglasses and hats with brims, avoiding smoking, and maintaining a healthy diet low in saturated fats and high in Omega 3s.”

FREE Booklets & Information

Eye Care Specialists’ doctors have provided medical, surgical and laser treatment for virtually every eye condition to more than 185,000 people. They have also written a series of booklets on cataracts, glaucoma, AMD, and diabetic and dry eye disease. Call 4414-321-7520 ext. 235 for FREE copies or to schedule an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Ave. They also offer detailed information about various eye concerns and their credentials at www.eyecarespecialists.net.

Women’s eye health is influenced by unique factors such as hormonal changes, pregnancy, and menopause, all of which can affect vision and eye comfort over time. Conditions like dry eye, cataracts, and autoimmune-related eye issues are more common in women, making regular eye exams essential for early detection and treatment. Protecting eyes with proper nutrition, UV-blocking eyewear, and managing screen time can also help preserve vision at every stage of life.

Awareness and prevention play a key role in maintaining lifelong eye health for women. Many serious eye diseases, including glaucoma and macular degeneration, may show few symptoms in early stages, so routine screenings are critical. By prioritizing eye care and understanding their higher risk for certain conditions, women can take proactive steps to protect their vision and overall quality of life.