One of the greatest strengths of any community is its willingness to lift others up. Every act of kindness—whether it’s volunteering an hour, making a donation, sponsoring an event, or simply showing up to support a cause—creates a ripple effect that reaches far beyond what we can see.
The Pink Energy Run is built on that very spirit. While participants gather for a fun and memorable evening at the Summerfest Grounds during German Fest, they are also helping make a meaningful difference in the lives of others. Every registration, sponsorship, and volunteer effort contributes to a larger mission of supporting our community and demonstrating what can be accomplished when people come together.
Giving back isn’t always measured in dollars. Sometimes it’s measured in encouragement, compassion, and the willingness to be part of something bigger than ourselves. A single act of generosity can inspire another, creating momentum that strengthens neighborhoods, organizations, and families alike.
As you enjoy everything this summer has to offer, consider finding your own way to give back. Join a charity event, volunteer your time, support a local nonprofit, or cheer on those making a difference. Together, these small actions become something extraordinary.
We hope you’ll join us on July 24 for the Pink Energy Run—not just for the run or walk itself, but to celebrate the incredible impact a caring community can have when it comes together with purpose, generosity, and heart.
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Workout Mistakes
That Lead to Weight Gain
We all know that exercise is essential for a healthy life. But did you know that if you’re hitting the treadmill or lifting weights primarily to shed a few pounds, you might be doing yourself a disservice? Miranda Kay RN, Medical Editor at Nursa, observes, “Exercise and diet are like two wheels on a bicycle – they both have to be working in harmony to get you where you want to go.”
Turns out, your favorite workout might be secretly undermining your healthy eating efforts. Here’s how: •Cardio Overload: Many believe that doing more cardio equals better results. However, focusing solely on cardiovascular exercise can backfire. According to Fit Factory Club, your body may start burning muscle for energy, slowing down your metabolism and making fat loss more challenging.
•Waist Trainer Woes: Celebrity-endorsed waist trainers promise to sculpt your body, but they often fail to deliver long-term results. They can harm your organs without providing any lasting benefits for weight loss or body shaping. It’s best
to steer clear of these trendy but risky devices.
•Extreme Calorie Cutting: Some people resort to extreme calorie-cutting diets paired with intense workouts to lose weight quickly. However, as per News Medical, this approach can lead to nutrient deficiencies, muscle loss, and a slowed metabolism, making it harder to maintain weight loss in the long run.
•Over-Reliance on Spot Training: Targeting specific areas for fat loss, such as endless crunches for a flat stomach or countless arm curls for toned arms, may not be as effective as overall strength training and cardio for overall fat reduction and muscle tone.
•Excessive High-Intensity Workouts: While high-intensity interval training (HIIT) is praised for its calorie-burning benefits, doing it excessively without proper rest and recovery can lead to burnout, injuries, and increased stress levels, which can negatively impact your eating habits and overall well-being.
So, Should I Just Stop Working Out?
Absolutely not! Exercise has countless benefits for your overall health. The key is shifting your perspective. Instead of focusing on exercise for weight loss alone, prioritize the following: •Clean Eating: Focus on whole foods, fruits, vegetables, and lean protein sources.
•Portion Control: Be mindful of how much you’re eating, even if it’s healthy food.
•Listen to Your Body: Use exercise as a way to energize and feel good, not as a calorie-burning mission.
The Bottom Line:
“Fitness and nutrition go hand in hand; one cannot thrive without the other,” concludes Miranda Kay, RN.
Weight loss is a complex puzzle, and exercise is one important piece. By adjusting your mindset, understanding the limitations of exercise for weight loss, and prioritizing a balanced diet, you’ll be well on your way to reaching your health goals. www.nursa.com
Why is weight control important?
If you are struggling with your weight, you are not alone. In the United States, more than 70 percent of adults are overweight or have obesity. Having this extra weight raises your risk for many health conditions, such as type 2 diabetes, heart disease, kidney disease, and certain cancers. Reaching and staying at a healthy weight can be challenging. But a having a healthy lifestyle, including healthy eating patterns and regular physical activity, can help you lose weight.
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.
Healthy Eating Habits: Big Power Behind Little Berries
By: KURU Footwear
In today’s fast-paced society, where convenience foods dominate, maintaining a balanced diet becomes a challenge, and squeezing in exercise feels almost impossible. Despite the hustle and bustle, you give it your all, but occasionally, indulgences like fast food and sugary treats creep in.
However, Mother Nature offers a wholesome dietary secret that could be the antidote to these unhealthy choices.
Key Takeaways
Berries as Nutritional Powerhouses: Berries, often dubbed as nature’s superfoods, are packed with antioxidants that combat oxidative stress, aid in weight management, and offer numerous health benefits ranging from anti-inflammation to enhancing brain health and promoting heart health.
Holistic Approach to Health: While incorporating berries into one’s diet is beneficial, it’s equally important to complement this with regular exercise. Physical activity, combined with a balanced diet, ensures optimal health and well-being.
Importance of Proper Footwear: Engaging in physical activity requires the right support, especially for the feet. Wearing shoes with proper arch support, like KURU, not only enhances the workout experience but also ensures foot safety and comfort.
Healthy Eating Habits in a Handful of Berries
Incorporate the power of nature into your daily routine by embracing the benefits of berries. Berries, often referred to as nature’s superfoods, are not just a treat for your taste buds but also a boon for your health. By adding a variety of berries to your daily diet, you’re not only indulging in their natural sweetness but also harnessing their potent nutritional benefits.
Berries are a cornerstone of a nutritious diet, offering a plethora of health advantages. Their rich antioxidant content, for instance, plays a pivotal role in combating oxidative stress, which is often linked to chronic diseases and aging. Moreover, these antioxidants, particularly when consumed regularly, can aid in weight management, making berries an ideal choice for those looking to shed some pounds.
Other Benefits From Eating Berries Include The Following:
Weight Loss: Berries, especially blueberries and strawberries, are a dieter’s best friend. Their high water content ensures you feel full, curbing unnecessary snacking and aiding in calorie control. Plus, their natural sugars provide a healthier alternative to processed sugary snacks.
Anti-inflammation: Berries are a powerhouse of antioxidants like anthocyanins, quercetin, and vitamin C. These compounds are known to reduce inflammation, offering relief from conditions like arthritis and even certain skin disorders.
Reduce the risk of age-related memory loss. Antioxidants in your berry-rich healthy eating habits are also good at reducing the risk of and slowing age-related memory loss.
Brain Health: Regular consumption of berries can be a shield against cognitive decline. The antioxidants present in berries, especially blueberries, have shown promising results in enhancing memory and brain function.
Heart Health: The fiber, folate, and vitamin C in berries contribute to a healthy heart by reducing blood pressure, lowering cholesterol levels, and improving blood vessel function.
Mood Enhancement: Berries, particularly those rich in folate, can be beneficial in managing mood disorders. Regular consumption can potentially reduce the risk of depression and anxiety.
Skin and Hair Health: The vitamins in berries, especially vitamin C, play a crucial role in collagen production, ensuring youthful skin and strong hair.
5 Berries You Should Incorporate Into Your Healthy Eating Habits
Blueberries
Consist of 85% water, suitable for weight loss
Help with arthritis
Slow age-related memory loss
Help prevent cataracts and other eye problems
Blackberries
Consist of 85% water
Contain vitamin B for healthy skin and hair
Reduce the risk of cardiovascular disease
Help with arthritis, memory loss, and eye problems
Cranberries
Contain fiber for weight loss
Help with arthritis and age-related memory loss
Can help prevent and treat urinary tract infections
Strawberries
Consist of 90% water
Fiber makes strawberries good for lowering cholesterol and blood pressure; May help manage type 2 diabetes
Folate and vitamin B help maintain healthy hair and skin and may reduce the risk of cardiovascular disease
Help with arthritis, memory loss, and eye problems
Raspberries
Consist of 85% water
Fiber for lower cholesterol and blood pressure
Help with arthritis, memory loss, and eye problems
While berries are a fantastic addition to a balanced diet, they are just one piece of the puzzle. Complement your berry-rich diet with regular physical activity. Whether it’s a brisk walk, a jog, or a gym session, ensure you’re moving your body to maximize the benefits of your healthy eating habits.
Exercise as Part of Your Healthy Eating Habits
In the journey of achieving optimal health, what you consume plays a pivotal role. However, the importance of physical activity cannot be understated. When you eat, you introduce various nutrients and compounds into your body. While many of these are beneficial, some might not align with your health goals. This is where exercise comes into play. Regular physical activity not only helps in burning off unwanted calories but also in detoxifying the body and enhancing metabolism.
A balanced approach to health involves both a nutrient-rich diet and a consistent exercise routine. Whether you’re hitting the gym, practicing yoga, or simply taking a brisk walk, the right footwear is crucial. The best arch support shoes from KURU ensure that your feet receive the support they need, minimizing the risk of injuries and maximizing the benefits of your workout.
The unique KURUSOLE technology is designed to offer unparalleled comfort, especially during strenuous activities. It adapts to the natural contours of your feet, providing stability and cushioning that many other shoes lack. This means fewer interruptions from foot discomfort and more focus on achieving your fitness goals.
Choosing KURU shoes is a step towards a holistic health approach. As you integrate healthy eating habits with regular exercise, you’re not just working towards a fitter physique but also boosting your energy levels, enhancing your mood, and improving your overall quality of life. Trust in KURU to be with you in every stride, jump, and stretch, supporting your journey to a healthier, happier you.
Beyond their impressive antioxidant content, berries are also an excellent source of essential vitamins, minerals, and dietary fiber that support overall wellness. Vitamin C helps strengthen the immune system and promotes healthy skin by supporting collagen production, while manganese contributes to healthy bone development and metabolism. The fiber found in berries supports digestive health by promoting regular bowel movements and nourishing beneficial gut bacteria. This combination of nutrients makes berries a simple yet powerful way to increase your daily nutritional intake without adding excessive calorie Incorporating berries into your meals is both easy and versatile. Add fresh or frozen berries to smoothies, oatmeal, yogurt, salads, or whole-grain cereal for a naturally sweet and nutrient-dense boost. They also make an excellent snack on their own, helping satisfy cravings while providing lasting energy. Pairing berries with protein-rich foods such as Greek yogurt, cottage cheese, or nuts can further improve satiety and help stabilize blood sugar levels, making them a smart choice for maintaining healthy eating habits throughout the day.
MODERN HEALTH AND LIVING
SUMMER EDITION JUNE 2026
Get Fitter and Stronger With the Ultimate Guide to Strength Training
You can build muscular strength with just your body weight, but a few pieces of strength-training gear can take your resistance workouts to the next level.
Livestrong.com may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process here.
Gone are the days when strength training was just for bodybuilders and pro athletes. In fact, the Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services recommend that all of us should strength train at least twice a week.
Our goals can still differ plenty over those two (or more) weekly strength sessions. For some people, strength training is all about sculpting enviable muscle tone and size to show off in gym selfies. For others, it’s about building balance, improving mobility or having an easier time heaving a carry-on suitcase into an overhead compartment.
No matter your aim with strength training (also known as resistance training), the key concept remains true: To get stronger, you need to put a load on your muscles. That stimulates them to adapt and become stronger, especially as you increase the load or resistance over time.
The best part: While resistance bands, dumbbells, kettlebells and barbells all up the intensity of strength-training workouts, you can challenge yourself plenty with just your body weight. Here, find all the convincing evidence on the importance of strength training and how to get started.
The Many Benefits of Strength Training
The benefits of strength training extend far beyond the changes you’ll see in the mirror.
Experts don’t recommend lifting weights at least twice a week because we should all aspire to bulging biceps or chiseled abs — although strength training can and will change the appearance of your muscles. Instead, that suggestion comes from all the additional benefits of resistance training, like a healthier heart, higher self-esteem and better performance on the soccer field, basketball court or track.
“Moderate levels of strength benefit almost any activity, whether athletic or part of everyday living,” says Jason Li, CPT, personal training manager at SoHo Strength Lab in New York City. “Name any activity and strength training will most likely be beneficial in some way.”
Seeing athletes at the top of their game pumping iron can make strength training seem intimidating for beginners. But you don’t need a lot of equipment or a laundry list of exercises; most trainers will make sure you don’t overcomplicate your workouts, especially in your first few sessions.
The best place for beginners to start is with a combination of body-weight and dumbbell moves (more on both below!) and a solid foundation of basic tips on safety and technique.
Here’s exactly how to get started with strength training.
How to Strength Train at Home
woman exercising With Dumbbells and stability ball At Home
Consider investing in two different weights of dumbbells for at-home strength-
training workouts.
Many people picture an unwelcoming weight room tucked in the back of a gym when they think about strength training. While we believe in finding a gym where you feel comfortable doing your thing, you may just feel better strength training in the comfort of your own living room or garage — at least until it’s time to progress to heavier weights than you’d find in the typical home gym.
A suspension system like TRX or a set of resistance bands will come in handy if you want to strength train at home, as will dumbbells in a couple of different weights — a relatively inexpensive investment that will serve you well for workouts to come.
Combine these five exercises for a simple at-home strength-training routine.
Body-Weight Exercises to Build Strength
Craft a circuit of body-weight exercises for a full-body strength workout you can do at home — or anywhere.
Yes, you can get stronger with zero equipment. Body-weight movements like squats, mountain climbers and push-ups can help you burn calories, shed body fat and build muscle — and you can do them just about anywhere.
“Body-weight exercises can definitely help you get fit without a gym,” says Gretchen Raddatz, CPT, master coach for Row House. “All you need is a little space.”
Start with 8 to 10 reps of three of your favorite body-weight moves to create your own circuit, and remember to still take days off, Raddatz says. She recommends giving your muscles 48 hours of rest between higher-intensity bodyweight workouts.
Mix and match from this list of the 18 best body-weight exercises for your next equipment-free strength-training session.
The Best Resistance Band Strength-Training Exercises
A trusty resistance band provides an inexpensive way to shake up your strength-training routine.
Resistance bands are portable, inexpensive and adaptable; you can use them nearly anywhere to add variety to your strength-training routine, which keeps your muscles growing by challenging them in new ways.
“With free weights, the force is always downward, and we’re fighting to move up, but with resistance bands, we can change up the lines of force,” K. Aleisha Fetters, CSCS, tells LIVESTRONG.com. “Also, resistance bands provide variable resistance: How hard we have to work changes as we stretch the band in each rep, which is another way to mix things up.”
With a couple of bands in different sizes and levels of resistance, you’ll be able to recreate a wide range of traditional gym exercises, like lat pulldowns, good mornings and overhead presses.
Invest in a band or two and give this full-body resistance band workout a try.
How to Strength Train With Dumbbells
You can get a full-body strength-training workout with just five exercises and one pair of dumbbells.
Thanks to their many different shapes, sizes and weights, dumbbells make it (relatively) straightforward for beginners and experienced lifters alike to strengthen from head to toe.
Plus, they’re the perfect tool for continuing to challenge yourself as you get stronger, a concept known in the strength-training world as progressive overload. The idea is to gradually increase the stress on your body, which forces your muscles to adapt and grow stronger in response.
Building that kind of strength takes a little fine-tuning. As your dumbbell workouts progress, you’ll need to tweak the basic structure of reps and sets to continue toward your goals.
Target all your major muscle groups with these five essential dumbbell exercises.
The Best Kettlebell Exercises for Strength
Focus on nailing perfect form with kettlebell exercises before leveling up in weight.
Kettlebells earned their trendy reputation for good reason: The funky-shaped weights are impressively versatile.
“Not only can kettlebell workouts build strength and endurance, but they are great for balance, stability and coordination,” says Katie Kollath, CPT, founder of Barpath Fitness. “In fact, you can get in a great workout with just a single kettlebell.”
Don’t be intimidated by the unusual moves people do with them, though. “Beginners can and should use kettlebells,” Kollath says. With a little form practice — and patience — even newbies can build muscle mass, gain strength and shed body fat with kettlebells.
This article origanally appeared on Livestrong.com.
No matter where you begin, consistency is the foundation of successful strength training. Starting with simple exercises, focusing on proper form, and gradually increasing resistance over time can help you build strength safely while reducing the risk of injury.
Improve Your Health With Good Choices
Everyone can significantly improve their health and sense of well being by the daily choices they make. Susan Goulet, owner of Milwaukee Yoga Center and co-owner of Blooming Lotus Bakery, encourages her students and customers to be pro-active about their health.
“Don’t wait until facing a health crisis, like I did. Make changes now!” Both the Milwaukee Yoga Center and Blooming Lotus Bakery are the result of Goulet’s struggle with Crohn’s disease, a chronic inflammatory disease that runs in her family.
Even while on several medications for Crohn’s disease, Goulet could not find relief from back and joint pain until she found Iyengar Yoga. B.K.S. Iyengar, widely regarded as the 20th century’s foremost yoga teacher, taught that the greatest benefits from yoga could be found in slow, sustained movements performed with precision and vitality. It’s a method that because of its emphasis on correct alignment, is particularly beneficial to people with back and joint pain. Instructors in Iyengar yoga classes modify classic asanas (postures) for individual students with the use of props such as blocks, blankets, and belts. Instructors also make individual adjustments so that each student can safely attain correct alignment.
Scientific research on Iyengar yoga’s health benefits are well documented* and confirm many of the discoveries yoga practitioners have experienced. The exciting news is that the benefits of Iyengar yoga begin during the very first class and deepen and expand as practice continues!
After the very first class: improved brain function lower stress levels increased flexibility After a few months: significantly improves back pain lowers blood pressure reduces chronic joint pain lessens anxiety & depression lowers blood sugar levels in diabetics improves sense of balance yoga relaxation helpful for cardiac rehab improves lung capacity
After years of study, Goulet opened the Milwaukee Yoga Center in October 2000. The Milwaukee Yoga Center, voted best in the city for years, is a yoga school dedicated to Iyengar yoga. Students learn from the best trained teachers in the city. The Iyengar Yoga system for certifying teachers is the most demanding in the country, requiring years of study and rigorous testing. MYC offers introductory to advanced classes, plus a gentle class and a seniors’ class and a free class for Vets.
However, even with a strong yoga practice and an arsenal of medication, Goulet was still not symptom free of digestive pain. “What I found was that when I changed my diet AND stopped eating grains and dairy, then I stopped having [Crohn’s] symptoms and was finally able to get off medication all together. With that change in my diet and a daily yoga practice, I’ve been symptom and medication-free for over 20 years.”
An avid baker before her diagnosis, Goulet experimented with recipes in her home kitchen and eventually shared them with others in her yoga community.
“People just kept saying, ‘These are so good, you have to open a bakery.” With the rise in heart disease, diabetes, food allergies, and Celiac and gluten sensitivity in the U.S., Goulet and her partner, Lars Schloemer, knew they had to open a bakery. As Lars explained, “There were a lot of different products on the market, but they weren’t necessarily healthy or tasty! There were gluten-free products filled with rice flour, tapioca starch, cane sugar and canola oil or there were paleo products that were almond flour and egg whites or there were Vegan products made with wheat flour and sugar. We kept buying samples, but the taste and texture were not appealing. Even our dogs wouldn’t eat them. We knew we could develop a better alternative.”
Blooming Lotus Bakery was the result of A LOT of trial and error in the kitchen for proprietors Susan and Lars. It’s the only bakery of its kind in the world.
The bakery has a dedicated kitchen which is free of grain, gluten, egg, dairy, cane sugar, oils, soy and yeast. Goulet grew up in a family with very severe food allergies and Schloemer grew up in a family of professional bakers. Although Schloemer has no food allergies, he’s been eating a healthy diet since the ‘70s and has been around baking all of his life. Schloemer’s great-grandparents owned two bakeries in Germany and his grandparents owned two bakeries in Cincinnati, Ohio. Schloemer said conventional baking was his forte, “Lots of sugar, lots of butter! So, I changed up completely when Susan and I got together and I adopted her style of baking,” he notes. “We have created delicious bakery products that make you feel much better than eating conventional bakery.”
istock.com/insta_photos
The bakery offers a wide selection of scones, muffins, cakes, pies and breads. All the products are made with nut and seed flours and have 2-3 times the protein and 3-4 times the fiber as the typical grain/sugar bakery. The bakery provides delicious alternatives for those looking for lower carb, gluten-free or vegan products. The bakery is also certified Kosher.
The name of the bakery holds special significance for Goulet. The lotus flower has long been symbolic because of the way the flower grows in nature. The lotus flower starts off as a bud underwater in murky ponds and grows until it emerges from the muddy waters into a beautiful blooming flower. Both the Milwaukee Yoga Center and the Blooming Lotus Bakery came from the struggle and search for better health.
*To read about more the benefits of Iyengar yoga and the actual studies, go to www.iyengaryogatherapeutics.com
For Goulet, wellness is about much more than treating symptoms—it is about creating habits that support health every day. She encourages people to think of yoga and nutrition as lifelong investments rather than quick fixes. “Small, consistent choices can make a tremendous difference over time,” she says. Whether it is attending a weekly yoga class, preparing more whole-food meals, or simply taking time each day to slow down and breathe, those daily decisions can build a stronger foundation for physical and emotional well-being.
That philosophy is reflected in both businesses. At the Milwaukee Yoga Center, students of all ages and experience levels are welcomed into a supportive environment where progress is measured by how they feel rather than how advanced their poses become. At Blooming Lotus Bakery, customers often discover that eating well does not have to mean sacrificing flavor or enjoyment. Together, the two businesses demonstrate that healthy living can be both practical and rewarding, inspiring people .
Why Personalization Is Key to Weight Loss
short-lived because it needs more personalization.”
According to Essa, “without personalization, health goals do not stick longterm [because] personalization considers the ebbs and flows of a person’s everyday life.” By crafting a weight-loss plan around your specific lifestyle and unique routine, you’ll be much more likely to succeed without feeling worn out or restricted.
That’s why Essa is such a big fan of Noom, the digital health platform that takes a customized, coaching-based approach to weight management. Noom gives users the opportunity to choose from a variety of tools — like food logging, daily articles and group support — for a tailored weight-management experience. And for users looking for even more personalization, Noom’s newest feature offers video-based, live access to coaches who further invest in their individual experiences.
So if you find yourself in a health rut, comparing yourself to others or in need of a little motivation, try adding some personal flair to your weight-loss plan — starting with some of Essa’s simple tips on customizing your approach below.
How Do You Maintain Healthy Habits Long Term?
For encouragement and accountability on your path to better health, enlist a coach. Noom’s various coaching options allow specialists to really get to know their users — and that connection helps them craft a plan specific to the user’s
“Coaches at Noom ask lots of questions about our users’ lives that enable us to form a relationship [and] help them work through situations that are unique to them,” she says. “While our coaches always keep the user in the driver’s seat of their journey, practical tips and tricks can benefit our [users].”
And as you build a partnership with your coaches, they’ll encourage you to speak up if something isn’t working because “true personalization requires trial
Another simple way to personalize your weight-loss journey is by tracking your food intake. According to Essa, logging your bites can help foster selfawareness and gauge your progress, which is key to effective change.
Daily food logging also allows you to get curious about what’s working and
what isn’t — and Noom makes tracking totally accessible. “The app will share insights and guide [users] based on what they log,” Essa says, and coaches help facilitate open dialogue about how your eating habits affect your holistic health.
3. Understand Your Own Eating Habits
Getting comfortable discussing your food log with a coach — whether that’s a friend, family member or Noom specialist — may help you understand your overall health in a new way. “Food is very personal,” Essa says. “Food elicits childhood memories, connects strangers and is the cornerstone of culture.”
Psychology is key to Noom’s approach to weight management. “Because we do not restrict any foods, we guide our users to focus on eating more foods that nourish them, while still making space for all kinds of food,” she says. So take a moment to think about your own eating habits. You might be surprised by what you come to understand about yourself.
4. Set Achievable Goals and a Clear Action Plan
As a first step in goal-setting, Essa recommends getting at the root: Why are you embarking on a weight-loss journey? And why is it important to you? “From there, it’s about reverse engineering it,” she says. “Consider if your goal needs to change or if you need a little outside help to uncover blind spots.” Maybe your goal is solid, but you need help building habits.
Maybe it feels unattainable, and you need a dose of positivity. “One of my favorite questions to ask [Noom] users is, ‘Are you enjoying this? Does this feel like something you can do long-term? If not, what has to change?’” Essa says. If a mid-afternoon chocolate fix is the highlight of your day, keep it on rotation. If you’re feeling sluggish every time you hit the gym, try scaling back a bit or going at a different time of day. “The key is to set smart goals and understand that failures are not a weakness, rather an opportunity,” Essa says. Ultimately, the journey is yours to experience — and finding ways to personalize it might just encourage longer-lasting habits.
The Personal Diet Study is an ongoing clinical trial that aims to compare two weight loss diets: a one-size-fits-all, calorie-restricted, low-fat diet (Standardized) versus a diet having the same calorie restriction but utilizing a machine learning algorithm to predict and reduce PPGR (Personalized). Both groups receive the same behavioral counseling to enhance weight loss self-efficacy. Both groups self-monitor dietary intake using a mobile app, with Standardized receiving real-time feedback on calories and macronutrient distribution, and Personalized receiving real time feedback on calories, macronutrient distribution, and predicted PPGR. We examined changes in self-efficacy between baseline and 3 mos, using the 20-item Weight Efficacy Lifestyle questionnaire (WEL). Photo Credit stock.adobe.com/ Alexis Scholtz/peopleimages.com.
One of the most overlooked aspects of successful weight management is patience. Healthy, lasting progress rarely happens overnight, and the number on the scale is only one measure of success. Improvements in energy, sleep quality, mobility, confidence, and overall wellbeing are equally important milestones. Celebrating these non-scale victories can help maintain motivation and reinforce the healthy habits that lead to long-term success.
It’s also important to remember that life will not always follow a perfect plan. Vacations, holidays, stressful workweeks, and family celebrations are all part of a balanced life. Rather than viewing these moments as setbacks, think of them as opportunities to practice flexibility. Returning to healthy routines after an indulgent meal or a missed workout is far more beneficial than striving for perfection. Consistency over time—not perfection—is what produces meaningful, sustainable results.
Perhaps the most valuable lesson in any wellness journey is learning to work with your body instead of against it. Finding enjoyable forms of physical activity, preparing meals you genuinely like, and creating routines that fit your schedule make healthy choices feel less like obligations and more like part of everyday life. When a weight-management plan reflects your personal preferences, values, and lifestyle, it becomes far easier to maintain—not just for weeks or months, but for years to come.
A personalized approach also means recognizing that your needs may change over time. What works during one season of life may need to be adjusted during another. Regularly evaluating your goals, celebrating progress, and making small, thoughtful changes can help keep you moving forward. The most successful weight-management plans are not rigid they evolve with you.
Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.
Pink Energy Run Leadership Community Board
Community members are gearing up for the Pink Energy Run, a Friday night 5K run and walk supporting breast and prostate cancer research. This year’s event will feature a strong showing of local teams, start training today at some of these locations. Thanks for all the teams for your support!
Anytime Fitness Cudahy
Visit your 2/ gym
Enjoy a variety of equipment, personalized plans, and supportive community to reach your fitness goals. Join today! 1--121
Anytime Fitness Brown Deer (1) -100 anytimefitness.com
Omega Anytime Fitness
Anytime Fitness Franklin (1) 0-2
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Anytime Fintess Mequon (22) 02-220
Anytime Fitness Port Washington (22) -2 omegafitnessholdings.com
Discover The Hive
Nurturing The Mind, Body, And Spirit In Milwaukee Wisconsin www.hivemke.com 1-01-
North Shore: 0 N Glen Park Rd, (1) 1-200 eliteclubs.com
Crossfit Woolly Mammoth 00 W Mequon Rd Unit A, Mequon (1) 0-20 crossfitwoollymammoth.com
REVIVAL BOXING FITNESS + WELLNESS
100 W Bluemound Road Brookfield (1) 2- revivalbrookfield.com
Form & Fitness – Grafton 2020 Cheyenne Ct. (22) -
Whitefish Bay 1 E Silver Spring Dr. (1) 22-00
Mequon 100 N Port Washington Rd, (22) 1-210 formandfitness.com
Aly’s Allies
Fiori D’ Amore
Hakuna Ma’ Ta Tas
Milwaukee Area
National Guard
Modern Health and Living - Hyper Pink
Pinktacular - WBCS for a cure
ReMission
Runnin Nerdz
Strong By Design
Sue’s Pink Warriors
Strom
Team Shorewest
Team Tortoise
The Champions
The Gene Team
Uncommon Run Club
Von Trieer Steins
Wisconsin Athletic Club
Keep The Sparks Out Of Your Eyes During Fireworks Season
By Cheryl L. Dejewski
Summer is a time for picnics, parades and festivals. Unfortunately, it’s also when people often decide to entertain themselves and friends and family with their own fireworks displays. This pastime has become a hazard nationwide—increasing the risk not only for accidental property damage, but serious personal injury as well. “Normally, more than 11,000 fireworks-related injuries occur each year with at least 2,000 involving the eye, and this year, that number is expected to be higher,” says ophthalmologist Daniel Paskowitz, MD, PhD, a continuing education lecturer for fellow eye care professionals. “What is most unfortunate is that the majority of these victims will be children or teenagers. If they won’t listen to common sense warnings, try arming yourself with sight-saving facts.”
Boys ages 13 to 15 sustain three-fourths of all fireworks-related eye injuries.
The typical victim is playing at home, unsupervised, with a group of friends. Bottle rockets are the most dangerous culprits. They can travel at speeds of up to 200 miles per hour before exploding and sending debris in all directions. The bot-
tles or cans used to launch the rockets also often explode, showering fragments of glass or metal. And, because they fly erratically, these rockets frequently cause bystander injuries. Although illegal fireworks, such as bottle rockets and Roman candles, account for the majority of injuries, legal “Class C Common Fireworks” also cause thousands of painful accidents.
Sparklers cause three-quarters of all fireworks injuries for children under the age of five.
“Little kids are fascinated by the bright sparks and are tempted to touch them,” says Brett Rhode, MD, a partner at Eye Care Specialists who has treated thousands of eye injuries. “What parents need to remember, however, is that these are sticks of fire burning at temperatures as high as 1,200 degrees. That’s hot enough to melt gold. And, the sparks can cause skin burns severe enough to require hospitalization or eye injuries that result in permanent blindness.”
One in six fireworks-related eye injuries results in permanent vision loss or blindness.
These injuries include cuts, burns, abrasions, retinal detachment, optic nerve damage, rupture of the eyeball, and complete blindness. Besides lifelong physical and emotional scars, fireworks take a financial toll. Annual expenditures total more than $25 million for emergency room visits.
Educate your children about the dangers of home fireworks.
“Years ago, parents would give their kids sparklers to keep them amused while waiting for someone to set off a backyard display. But now, we know better. Sparklers are not toys; they are burning torches. And, no one–not even parents–should handle fireworks. Set an example for your children. Don’t use fireworks and don’t take the kids to watch someone else light up their backyard,” warns Daniel Ferguson, MD, an eye surgeon with special expertise in cornea care.
Despite the best precautions, eye injuries unfortunately do still sometimes occur.
If so, seek immediate medical attention. Mild injuries can often worsen and lead to serious vision loss. Ophthalmologist and father of two young daughters, Michael Raciti, MD, frequently cares for small children and offers the following advice, “Remember to stay calm and don’t panic. Your anxiety will only heighten your child’s fear and pain. Reassure them that you are going to the doctor to make sure everything is okay. In the meantime, do not use any painkillers or eye medications--they may increase bleeding or not be sterile. Use the valuable time to go directly to the emergency room or doctor’s office.” Medical optometrist David Scheidt, OD, adds, “Your child’s automatic response to the pain will be to
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VISION>>page 54
LOOK AND FEEL BETTER WITH A REJUVENATING ACUPRESSURE FACIAL
By: Janell Strupp PT, CPI
Who wouldn’t love a little more health, wellness, vitality and.... infinite good looks?
Leave with your skin glowing, your face relaxed and your heart happy. Schedule your 30-minute Acupressure Facial at Total Health Nutrition Center in Menomonee Falls with Janell Strupp PT, CPI
Stress can take its toll on your health and your smile. Physical, emotional and environmental stressors can leave imprints, not only on the surface, but deep at the cellular level throughout your face and body. Gentle acupressure to unwind the meridians of your face, a rejuvenating healing modality, can help you look better, feel better, and give your spirits a lift.
Stimulating the acupressure points of your face can restore an optimal flow of energy through your meridians. This will help balance your physical and emotional feelings. Attention provided to the acupressure points of your face can awaken stagnant energy, decrease unnecessary tension, restore symmetry, improve blood flow, drain lymph, and flush toxins at the cellular level. Just as you can strengthen muscles, increase circulation and release tension from other parts of your body, you can brighten the appearance of your skin, unwind wrinkles, furrows, or scars, and promote improved strength, tone, and resilience of every facial muscle with acupressure.
Wrinkles and sagging skin are caused by several factors. One factor is a breakdown in collagen, the protein fibers in the skin that keep skin strong and springy. Another is overexposure to radiation from too much sun or tanning beds. A third factor is dehydration caused by excessive heat, not drinking enough water, or even from eating too much refined or processed sugar that cause premature skin aging. Lastly, there is stress which constricts muscles and blood vessels, which can lead to wear and tear not only on our bodies and minds, but also our precious youthful appearance.
Unwinding meridians with Acupressure offers the potential to boost your immune system and raise physical energy, which make it more comfortable to put on your happy face. This unique facial experience offers the potential to increase your blood circulation, tone facial muscles, and get your Qi energy flowing for greater health and wellness!
Choose a rejuvenating Acupressure Facial for yourself or someone you love! By choosing a rejuvenating Acupressure Facial, as part of your comprehensive Total Health Wellness Approach, you can realize true, lasting wellness that will have you looking good and feeling great long into the future.
Comprehensive and individualized evaluations and treatment plans are available. Call 262-251-2929 to schedule a free 10-15-minute phone consult. We look forward to answering your questions.
If you love the idea of a facial, but you really want a full body experience, choose to schedule a 60 min Physical Therapy evaluation with Janell Strupp PT, CPI. Gentle indirect techniques such as acupressure, fascial counterstrain, and craniosacral therapy are helpful tools to mend your aches and pains.
Perfect for a Valentine’s Day surprise! A thoughtful gift for any occasion. Gift certificates are available for all wellness services at Total Health Nutrition Center. Photo Credit: stock.adobe.com/alfa27
We are looking for strategic thinkers, team players and leaders who align with our purpose of improving the health and wellbeing of those we serve .
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
If our purpose resonates with you, we invite you to explore career opportuni es and apply today.
*Full me or part me (at least three days a week as client load builds). $35/hr, up to $40hr maximum. Qualifica ons: Must have a passion for natural health. Background in Nutri on preferred Willing to train the right candidate
How to Optimize Aerobic Exercises for Weight Loss
Aerobic exercise is a critical part of weight loss and a healthy, active lifestyle. We know you are busy and you want to make the most of what time you do have to work out. Here are some ways to optimize your aerobic workouts for weight loss.
Aerobic exercise is essential for weight loss and overall health, and its benefits include improved cardiovascular health, reduced body fat, decreased anxiety and stress, and increased sense of well-being.
The timing, intensity, and duration of aerobic exercise all affect its effectiveness for weight loss. It is important to find a workout schedule and intensity that work for you, as well as invest in proper footwear to prevent foot pain and injuries.
There are various ways to optimize your aerobic workouts for weight loss, such as consulting a target heart rate chart, monitoring your heart rate during exercise, and gradually increasing intensity and duration over time.
We know that you are busy and seeking out time for a good cardio workout is not easy. You want to make sure that you are maximizing the time that you do have to work out. Aerobic workouts are defined by the heart rate you reach during the workout. The heart rate range of aerobic workouts changes with age. When you are 20, a heart rate of between 150 and 170 is considered to be in the aerobic zone. When you are 40, a heart rate of between 140 and 150 is considered to be in the aerobic range. If you do not know what heart rate you should be looking for during your aerobic workouts consult a Target Heart Rate by Age chart.
Aerobic exercise improves movement, decreases body fat and can help you with your weight loss goals. There is also no better way to increase your sense of well being than a good cardio workout.
Aerobic exercise (also known as cardio) is important for many reasons and has amazing benefits. Cardio work increases cardiovascular health, improves your movement, decreases body fat, decreases anxiety and stress, and strengthens muscles, ligaments and bones. There is also no better way to just basically feel better about the world than a good cardio workout. So strap on your athletic shoes and use these tips to help maximize your cardio workout for weight loss.
There is no doubt about it that any cardio exercise is better than no cardio exercise so if you have to have a sporadic workout schedule just to get in a few minutes of aerobic activity, do it. You will have more success and lose more weight if you have a set plan and schedule of when you will workout. Pick a time that works for you and make it part of your weekly or daily schedule.
There are some people who like to work out in the morning. They find that it gives their metabolism a jump start to work out first thing and if they have already dedicated time to working out they are more likely to stick to an eating plan. That is not true for everyone. Some people feel sluggish and unmotivated in the morning and they like to work out in the evening. Some people find that working out during their lunch break or taking time off to work out during their afternoon slump works for them.
When it comes down to it the best time for you to exercise is what time works best for you.
How Intensely You Exercise Matters
Moving your body is moving your body. Any aerobic movement that you do is going to be of benefit to your body. But, it should come as no surprise that more intense activities burn more calories. Running for an hour burns between 3 and 4 times as many calories as walking for an hour. If you want to burn more
calories more quickly you need to exercise more intensely. If you have a hard time motivating yourself to exercise intensely consider investing in a heart rate monitor. They can be very inexpensive and can help you monitor how hard you are working during your workouts.
How Long You Exercise Matters
The big equation for calorie burn for aerobic activities is how long you exercise (duration) multiplied by how long you work out. If you are working out very intensely but you only keep it up for 10 minutes your calorie burn will not be as high as if you keep it up for 30 minutes. Intensity and duration are something that you are going to have to play with to optimize calorie burn (and weight loss) for your body.
Optimize your aerobic exercise routine and prioritize your foot health with our comprehensive guide to managing plantar fasciitis. Discover effective strategies, stretches, and tips to alleviate pain and improve your overall foot health.
Another effective way to maximize your aerobic workouts is by adding variety to your routine.
Alternating between activities such as walking, cycling, swimming, rowing, or dancing not only helps prevent boredom but also challenges different muscle groups. Mixing up your workouts can reduce the risk of overuse injuries while keeping you motivated to stay active week after week.
Remember that recovery is just as important as the workout itself. Giving your body time to rest, staying well hydrated, eating balanced meals with adequate protein and nutrients, and getting enough sleep all help your muscles recover and adapt. When your body is properly recovered, you’ll have more energy for your next workout and be less likely to experience fatigue or injury.
Finally, don’t underestimate the power of consistency. You don’t need every workout to be your hardest or longest to see results. Even 20 to 30 minutes of moderate aerobic exercise performed most days of the week can lead to meaningful improvements in cardiovascular fitness, weight management, and overall health. The key is finding activities you genuinely enjoy so that exercise becomes a regular part of your lifestyle rather than a temporary routine.
Small improvements can add up to significant results over time. As your fitness level improves, gradually increase your workout duration, intensity, or frequency to continue challenging your body. This principle, known as progressive overload, helps prevent plateaus and allows your cardiovascular system and muscles to become stronger while supporting continued calorie burn.
Tracking your progress can also help you stay motivated. Whether you use a fitness watch, smartphone app, workout journal, or simple calendar, recording your workouts provides a visual reminder of your consistency and accomplishments. Seeing your progress over weeks and months can boost confidence, reinforce healthy habits, and encourage you to continue working toward your long-term fitness and weight-loss goals.
Why Choose WAC Physical Therapy?
At the WAC, we believe in a holistic, movement-based approach to rehabilitation. Our licensed physical therapists work closely with you to create a personalized treatment plan that helps you reach your goals—whether that’s returning to the activities you love or simply moving through life with less discomfort. As a WAC member, your therapy sessions happen right where you already move, train, and recover. You’ll have access to state-of-the-art equipment, expert support, and a welcoming environment that keeps your progress on track.
Jessica Kieser
Licensed Physical Therapist, Master Trainer
WAC Downtown Team
Phone: 414.212.2000
Email: jkieser@thewac.com
What We Treat
Joint and muscle pain
Post-surgical rehab
Sports injuries
Balance and gait issues
Chronic conditions
Mobility and flexibility challenges
Prenatal and postpartum
Headaches
TMD (TMJ) pain
Vertigo
What to Expect
Your experience begins with a oneon-one assessment, followed by a treatment plan that may include:
Therapeutic exercise
Manual therapy
Mobility training
Kinesio Tape application
Injury prevention education
Joint mobilization
Neuromuscular re-education
Recovery strategies that fit your lifestyle
Education
Bachelor’s Degree in Exercise Science – Marquette University (2009)
Doctorate Degree in Physical Therapy – Marquette University (2011)
Licensed Physical Therapist – State of Wisconsin (2011)
Career/Athletic Achievements
Marquette University Women’s Volleyball (2005-2009)
Lakefront Marathon Finisher (2009)
Middleton Marathon Finisher (2010)
Boston Marathon Finisher (2011)
PT>>page 55
Cultivate a sense of calm, improve your focus, and enhance your overall well-being.
TIPS TO PRACTICE
Mindfulness
In today’s fast-paced world, the practice of mindfulness has emerged as a way to bring peace, balance, and energy to daily life. Mindfulness is the art of being fully present and engaged in the moment. It is a skill that benefits everyone, but particularly those who may sometimes feel overwhelmed or who need a few minutes of calm in their day. These useful tips to practice mindfulness can help you to cultivate a sense of calm, improve your focus, and enhance your overall well-being.
Understanding Mindfulness
Before diving into the tips to practice mindfulness, it’s important to understand what mindfulness truly means. It’s more than just a buzzword; mindfulness is a way of life. It involves paying attention to thoughts, feelings, bodily sensations, and the environment around us with openness, curiosity, and acceptance. For seniors, mindfulness can be particularly beneficial, aiding in stress reduction, enhancing emotional regulation, and even improving cognitive function.
Start with Meditation
Meditation is the cornerstone of practicing mindfulness. It trains the mind to focus on the present moment and acknowledge thoughts and feelings without judgment. For beginners, start with short, guided meditations. Numerous apps and online resources offer meditation guides that can help walk you through the process of meditation, focusing on breath awareness, body scans, and event meditations to prepare you for a good night’s rest. Even just a few minutes a day can make a significant difference.
Engage in Mindfulness Exercises
Apart from meditation, there are several simple mindfulness exercises you can incorporate into your daily routine. Try the “5-4-3-2-1” exercise to ground yourself: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can be beneficial for individuals dealing with anxiety or overwhelming emotions, as it helps bring attention back to the present.
If you prefer some motion to your mindfulness exercise, try a walking meditation. You can center and balance yourself in the moment by feeling the way your body moves, checking in with how you’re balancing, and seeing how your perspective of the world changes as you walk along.
Embrace Journaling
Journaling is a powerful tool for mindfulness. It allows you to reflect on your day, noting thoughts and feelings without judgment. Journaling can also be a wonderful way to document life experiences, fostering a sense of gratitude and appreciation for the present. Consider starting or ending your day by jotting down three things you’re grateful for or writing about a particular moment you felt fully present. Writing is an excellent way to check in with your thoughts, feelings, and emotions, and can be a cathartic release.
Set Intentions for the Day
Common tips to practice mindfulness also include setting intentions. Setting daily intentions is a mindful practice that helps align your actions with your values and goals. Each morning, take a moment to reflect on how you want to
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!
HALES CORNERS CARE CENTER
9449 W Forest Home Ave, Hales Corners, WI 53130
GLENDALE CARE AND REHAB CENTER
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GRANDE PRAIRIE CARE AND REHAB CENTER
10330 Prairie Ridge Blvd, Pleasant Prairie, WI 53158
OUR CARE SERVICES
• Inpatient Dialysis
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• And Much More
CARE-AGE OF BROOKFIELD
1755 N. Barker Rd Brookfield, WI 53045
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1810 Kensington Drive, Waukesha, WI 53188
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SOUTHPOINTE CARE AND REHAB CENTER
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How to Create the Perfect Outdoor Living & Work Room
Summer is here, and it’s time for pandemic-weary homeowners to ready yards and landscapes for backyarding. Yes, backyarding is a word – and one that we all need right now.
The pandemic thrust us into a new reality, and the backyard has a starring role. With a year of limitations on where we go, how we gather, and who we connect with, yards and other managed landscapes became a safe haven.
Backyarding became a way of life as lawns, gardens, patios and decks evolved into outdoor offices, classrooms, family gathering places, and the new ‘hot spots’ in our neighborhoods. So how is the backyard set up to meet all of these needs? Create activity zones. Consider what needs to happen in the backyard and map activity areas. A shady table can double as a home office, study zone, art table, or dining spot. A hammock or outdoor sofa can suffice for napping, reading or studying. A patch of sturdy grass is perfect for sports, family games and play.
A fire pit offers cozy chairs for star gazing and socializing, while a grill near a seating area promises delicious meals. A wall, fence, or pergola may hold an outdoor movie screen for nighttime viewing. An herb or vegetable garden helps kids learn about science and nutrition while reaping the satisfaction of growing food for the table.
Factor functionality with purpose. Is there a quiet spot for conference calls? Or a shady spot that minimizes glare for online video meetings? Note where electrical outlets are and if an outdoor-rated extension cord will be needed to accommodate all of the electronics that may be used outside. Check wifi coverage and cell service in the yard and determine if there is enough comfortable seating.
Spruce up existing landscaping. Assess the backyard and do some basic “clean up.” Fix bare patches in the grass. Use a leaf blower to clean out flower beds. Prune bushes and trees. Cut the grass to a healthy height. Add a fresh layer of mulch around your trees and in flower beds. Freshen up by weeding, planting flower beds, and filling pots with colorful flowers and verdant plants.
Use plants and shrubs to hide unsightly items and control noise. Trees, shrubs and bushes offer cover from neighbors, deliver shade, camouflage unsightly pool equipment and air handlers, and tamp down noise. Planters with flowers between seating and eating areas on a patio add visual interest and privacy. Shrubs and tall plants are a terrific privacy-creator (and noise canceller for those conference calls).
Put the right plant in the right place. Choosing the right plants for the climate zone and for your lifestyle will create a backyarding space that is attractive. It will also be easier to maintain, and support pollinators and wildlife. Consider watering and sunlight or shade needs for any plants added. A hardy grass variety is more likely to hold up to pets and kids. Save delicate flowering plants for patio containers, and be sure to check out the ASPCA list of toxic plants to keep pets safe.
Invite the outdoors in. Blending interior and outdoor living spaces helps the backyard feel like an extension of the home. Open blinds and curtains to the yard. Use complementary indoor and outdoor décor in similar colors, materials and styles to create a cohesive space. This enables everyone to transition seamlessly from indoor life to outdoor living.
For more information and tips about living landscapes visit www.TurfMutt. com.
The CapTel® Captioned Telephone shows word-for-word captions of everything a caller says, letting you read anything you cannot hear over the phone. CapTel is a NO-COST, federally funded technology available under the Americans with Disabilities Act To qualify, users need:
Hearing loss • Internet connection • Landline telephone service
How Journaling Provides a Lifeline for Family Caregivers
The power of journaling for caregivers of loved ones with dementia
Caring for a loved one with dementia presents profound day-to-day challenges. It’s a life-changing journey, not just for the person diagnosed, but for the caregiver as well. While there are many resources available to provide support, nothing can fully prepare the caregiver for the emotional, physical, and mental demands that lie ahead.
Family caregivers often describe feeling helpless as they navigate days filled with confusion and unpredictability. The early stages can be particularly difficult, as routines are still being established and family caregivers frequently feel unprepared for the challenges that lie ahead. This is where journaling can help.
Journaling provides both practical and emotional support for family caregivers.
On a practical level, journaling helps bring structure to each day. By recording a loved one’s daily challenges along with observations and solutions, caregivers can gain valuable insights that foster a greater sense of control and preparedness.
First, the practical support: Here are three areas of focus for journaling your
loved one’s daily life:
Cognition and memory. This may include keeping track of their ability to perform the activities of daily living. Be sure to note situations in which their memory is most impacted, changes in their ability to read and write, and increasing challenges with speech and conversation. Doing so can help you adjust your own approach to keep in sync with their abilities.
Emotional and mental health. This may include any unusual behaviors you notice emerging. You can note situations that trigger increased anxiety as well as those with a calming restorative effect. This will help you tailor the environment to better serve your loved one’s emotional needs.
Physical health. This may include appetite and dietary changes, noticeable weight loss, changes to sleeping patterns, overall appearance changes, increasing muscle weakness and how it impacts their mobility and balance. You should record any falls they have and, if possible, note the cause.
The notes you take can be shared with your loved one’s doctors and therapists to optimize your ongoing care.
But the true power of journaling for caregivers lies in the emotional release it offers.
Journaling provides a healthy way to process tough days, reflect on small victories, and celebrate moments of joy, offering comfort and clarity in a deeply personal, meaningful way.
Studies have found that writing for as little as 15 minutes a few times a week can significantly enhance emotional well-being and reduce symptoms of depression. Putting thoughts and feelings into words can offer relief, helping caregivers process the emotional weight of their experience and feel less alone in their journey.
Here are five powerful ways journaling can help you deal with stress and find moments of joy:
Creates a safe place.Journaling provides a safe, private space to explore and express difficult emotions, helping you process the emotional weight of your personal experiences.
Helps reduce stress levels. Writing down thoughts and feelings can interrupt cycles of overthinking and worry, leading to reduced stress and anxiety.
Fosters greater self-awareness. Reflecting on daily experiences fosters greater self-awareness, helping you to identify emotional triggers and behavioral patterns that affect your own well-being.
Provides perspective. Journaling provides a way of distancing yourself from the tangle of emotions you are feeling. It offers clarity, helping you step back from daily struggles and approach problems with a more objective, solution-oriented mindset. For more information visit www.anthemmemorycare.com or call 414-377.9536 to schedule a tour.
Volunteering is a fulfilling way for seniors to stay active, engaged, and connected with their communities. As older adults enter retirement, they often find themselves with more free time and a desire to contribute to causes they care about. Volunteering offers an excellent opportunity to do just that.
Whether in person or online, volunteering provides a sense of purpose and can have a positive impact on both the volunteer and those they serve. In this blog, we’ll explore the many volunteering opportunities for seniors, the benefits of giving back, and how to get started.
Benefits of Volunteering in Retirement
Volunteering during retirement offers numerous benefits, enhancing not just the lives of those being helped but also the well-being of the volunteers themselves.
Companionship
Volunteering provides a chance to connect with others, reducing feelings of loneliness and isolation. Many volunteer opportunities involve working with teams or interacting with community members, fostering social connections. For seniors who may feel disconnected after retirement, volunteering can be a great way to build new friendships and rekindle a sense of belonging.
Experience
Seniors bring a wealth of life experience and knowledge to their volunteer work. This expertise is invaluable in many volunteer roles, from mentoring young professionals to advising nonprofit organizations. Volunteering allows seniors to share their skills and wisdom, making a meaningful difference while continuing to learn and grow.
Health Benefits
Staying active and engaged through volunteering has been shown to improve physical and mental health. Engaging in regular volunteer activities can reduce stress, combat depression, and increase feelings of happiness and satisfaction. Seniors who volunteer often report a stronger sense of purpose and fulfillment in their daily lives.
Physical Exercise
Many volunteer opportunities involve physical activity, whether it’s gardening, leading nature walks, or helping at community events. These activities keep seniors moving, contributing to better physical health. Regular physical exercise can improve mobility, balance, and overall fitness, which are crucial for maintaining independence as we age.
Wellbeing
The overall sense of well-being that comes from volunteering cannot be overstated. Volunteering offers a structured way for seniors to stay active and engaged, which is essential for maintaining mental and emotional health. Knowing that they are making a difference in their community gives seniors a sense of pride and accomplishment.
A report from the Corporation for National and Community Service found that seniors who volunteer through programs like Senior Corps not only help others but also experience positive changes in their own health!
Senior Volunteer Opportunities
There are countless ways for seniors to volunteer, whether they prefer in-person roles within their community or remote opportunities that can be done from home.
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YOUR BODY PLAYS A ROLE
In Your Physical & Mental State
In temperate climates, such as here in Wisconsin, you know summer has arrived with the heavy shift in air pressure, the slightly warmer but still mostly cool temperatures, and wet rains with increased humidity. Along with these seasonal environmental changes come the accompanying spring health conditions of colds, flus and seasonal allergies.
From the Ayurvedic perspective, the spring season is dominated by the kapha, one of the three bio-chemical life forces or doshas which exist within your body and in the external world around you. As an individual, although you have all three energies, you will have one or two in larger amounts which creates your constitutional body-type or prakruti. Your constitution can predict which illnesses, conditions and symptoms you are more prone towards as well as which foods and lifestyle factors will keep you healthy.
Because these doshas exist not only within your body system but in everything in the universe, you are affected both by the lifestyle choices you consciously make as well as the weather, climate and stages of life over which you have no control. All these external factors add to the levels of these bio-chemical forces in your body and play a role in physical and mental health.
The life forces or doshas are recognized by their qualities. The general qualities of kapha are heavy, dense, wet or oily, cool and solid or stable which make sense considering kapha is made up of elemental earth and water. If you have an excess of this life-force in your system, it will feel a little like having a wet blanket over you and you may experience…
• Colds or flus with a wet cough, difficulty breathing, excess mucus and sinus pressure
• Lethargy
• Dullness or heaviness in the mind
• Sadness or mild depression
• Stiff muscles
• Swollen joints
• A desire to sleep more
• Sluggish digestion possibly with nausea
If you’re experiencing any of the above symptoms, help your body’s immune system adjust to the changes with an Ayurvedic approach. To balance the excess doshas or life-force, elements made up of the opposite qualities of the imbalanced dosha(s) are used. In the case of Kapha, this generally means bringing in more dry, light, warm, stimulating food and lifestyle activities.
Ayurveda’s treatments are individually tailored according to not only the seasonal needs but also the individual constitution and current state of health. For best results, consult an Ayurvedic Practitioner for a thorough assessment and customized food, lifestyle and herbal program. In the meantime, manage the impact of the kapha-full spring season and help make those chronic seasonal allergies and conditions a thing of the past by incorporating some of the following activities:
• Enjoy dry saunas
• Get moving by exercising regularly.
• Get out of your ruts by challenging your mind with new activities and engaging in new relationships to expand yourself emotionally.
• Receive a deep massage
• Try not to sleep past 6 am and avoid daytime napping
• Minimize heavy, oily, sweet foods such as meat, dairy, wheat products and sugar
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!
Embracing The Journey Into Your Later Years
In a society that idolizes youth, growing older can feel like swimming against the tide. It’s no secret that many aging citizens feel inclined to hide their grays or cover up their dark spots with makeup. But we’ve also noticed a rising trend of folks embracing their silver strands and opting for a more natural look!
StyleSeat surveyed over 2,000 Americans on their perceptions and experiences with getting older. We found that in some corners of America, people are not just accepting but embracing the journey into their later years.
From redefining beauty standards with gray hair and wrinkles, to celebrating an evolving personal style, residents of certain states are rewriting the rules on aging. Read on to discover where in the U.S. the golden years are truly seen as golden.
When it comes to grays, 2 in 5 embrace them and forego dyes to cover them up. By not using makeup to cover signs of aging, 54% embrace their aging skin.
How We Measured Who Embraces Aging
The prospect of growing older and exhibiting signs of aging is a concept that
carries varying degrees of acceptance across the U.S. population. Our survey revealed that 63% of Americans are receptive to the idea of aging and the changes it brings to their appearance.
However, a deeper look into the data shows that societal perceptions and pressures differ for men and women. Men, at 70%, seem more comfortable with the aging process than women, with only 57% of them embracing it. This disparity speaks volumes about the beauty standards women encounter, often emphasizing youthful looks over the natural aging process.
To capture these insights, our state-by-state survey posed a series of questions to respondents, such as: “If you have gray hair, do you dye it to cover it up?”; “Have you ever undergone cosmetic surgery to retain a youthful appearance?”; and “How do you feel about the idea of aging and looking older?”
Based on the responses to these queries, we allocated a score out of 100 for each state, offering a unique perspective on how regions differ in their attitudes towards aging.
Gray Is Beautiful
The graying of hair, an undeniable symbol of the passage of time, is being embraced by a growing number of Americans. Two out of every five in the country who have gray hair choose not to hide behind hair dyes, letting their grays shine through.
However, a gender divide is evident: Men, at 54%, are more than twice as likely as women (25%) to celebrate their silver strands.
To appear younger, 1 in 5 Americans alters their hairstyle. Looking deeper into the gender specifics, 24% of women opt for these youthful hairdos compared to 17% of men, again spotlighting the gender-based beauty pressures.
In a surprising twist, nearly a tenth of Americans have intentionally dyed their hair gray as a style choice even before time could turn it that shade. Leading this trend are the boomers with 12%, followed closely by Gen X at 10%, while millennials and Gen Z are neck and neck at 7%.
Regionally, some states stand out for embracing gray hair. Virginia leads the pack at 53.2%, followed by South Carolina (52.1%), Georgia (49.0%), Pennsylvania (47.1%), and Iowa (46.8%).
Across generations and states, the acceptance of gray hair is an inspiring testament to changing perceptions about aging and beauty.
Aging Is an Opportunity, Not an Obstacle
It’s refreshing to discover places where people welcome the wisdom and beauty that come with age. Embracing aging isn’t just a state of mind, it’s an art form practiced by age-positive individuals across the country.
Amp Up Summer Nutrition
No doubt about it, it’s been a long winter. And if you’re anything like us, you’re ready to hit the Farmer’s Market and start thinking about all the amazing meals you can begin preparing with summer’s crops.
For many seniors who have been housebound all winter, it’s a great time to amp up the nutritional value of their meals without spending a lot of extra time and money.
Leafy Greens: Greens such as spinach, kale, collards and others are packed with heart-healthy anti-oxidants and easy to incorporate into any meal. Serve them raw as the base of a salad topped with grilled chicken or salmon, other veggies, fruits and nuts; or steam them in a soup. Cooked or raw, they make a great alternative to rice or pasta as the base of a meal when piled high with proteins and other veggies. Just one word of warning, though: seniors taking Coumadin and other anti-coagulants should consult their doctors before eating dark green vegetables of any kind.
Beets: Not everyone loves beets, but those who do know that they are great for their anti-oxidant, anti-inflammatory powers. They’re chock-full of folate, manganese, potassium, copper and other vitamins and minerals that support healthy aging. Many seniors of European and Eastern European descent will feel nostalgic when served beets that have been pickled. For a more modern take, grill or roast them with other seasonal vegetables.
Asparagus: Asparagus is a fabulous source of fiber, folate, vitamins A, C, E and K, as well as chromium, which enhances the ability of insulin to transport glucose from the bloodstream into cells. It’s also full of antioxidant compounds that may help fight against certain forms of cancer like breast, lung, colon and bone cancers. Some say it can even help slow the aging process. Most people are all too happy to eat it steamed with a squeeze of fresh lemon, but you can also switch it up by roasting it, pureeing with chicken or vegetable broth to make a soup, or incorporating it into a bruschetta topping.
Spring Peas: Peas tend to be the unsung workhorse of vegetables. Tolerated by most, passionately loved by few. But their strong anti-inflammatory properties, cancer-preventing polyphenols and high protein and fiber levels make them the little green health pellets that should be a constant in your senior’s diet. Plus, they are fun to eat. Try them mashed or pureed with mint or basil, a splash of olive oil and a shaving of parmesan, or toss into a pasta dish for a pop of nutrition.
Berries: Strawberries, blueberries, raspberries, and blackberries are among nature’s healthiest treats. Rich in antioxidants, vitamin C, and fiber, berries may help support brain health, reduce inflammation, and promote heart health. They’re also naturally sweet, making them a healthier alternative to sugary desserts. Add fresh berries to yogurt, oatmeal, salads, or simply enjoy them by the handful as a refreshing snack.
Tomatoes: Nothing says summer quite like a vine-ripened tomato. Tomatoes are an excellent source of lycopene, a powerful antioxidant linked to heart health and a reduced risk of certain cancers. They also provide vitamins C and K, potassium, and folate. Fresh tomatoes are delicious sliced onto sandwiches, tossed into salads, blended into homemade salsa, or roasted to bring out their natural sweetness.
Herbs: Fresh herbs such as basil, parsley, dill, cilantro, and chives are an easy way to add flavor without relying on excess salt. Many herbs also contain antioxidants and beneficial plant compounds that support overall wellness.For more information about senior health, please contact us at 414-259-9820. Photo Credit: stock.adobe.com/ Benjaporn.
The Case of the Lost Unsubscribe Button, Charitable Offerings, and AI
By Doreen Giesfeldt, Photo Credit stockadobe.com/ vectorfusionart
At first, I diligently searched every email for the elusive unsubscribe button. It was usually printed in a font so tiny you’d need a jeweler’s loupe to read it. I was assured it would take “just a few days” to remove my name from some twenty-year-old mailing list.
Then the emails kept coming.
I even tried calling a few of the companies. No one ever answered, so I’d leave a message, hang up, and immediately think of a much better message I probably shouldn’t have left in the first place.
Six months later, I’m still getting ads for that miracle memory supplement. Some companies don’t even let you unsubscribe without a guilt trip.
“Don’t go—we’ll miss you!”
“You’ll miss our 90% off sale!”
“Renew now or you won’t be entered in our waffle iron giveaway!”
My personal favorite was the one that practically begged, “Please tell us...did we do something wrong? Can we make it right?”
Yes. You can.
Leave me alone.
My older friend passed away about five years ago. I had been her caregiver. To this day, I still receive mail addressed to her—complete with notepads, stickers, and even the occasional nickel enclosed to encourage a donation.
She had a generous heart, so nearly every charity received a small check.
After she died, I received at least sixteen charitable appeals on her behalf. Several began with the line, “We haven’t heard from you in a while.”
I should certainly hope not. That would be a first.
And while I’m on the subject, why do so many wonderful charities, public television stations, and public radio programs send multiple solicitations every year? Why not conduct a survey and find out how many requests actually result in donations? My guess is that one well-written appeal is enough.
Imagine how much money could be saved on printing and postage—and redirected to the very causes they’re trying to support.
Then there’s artificial intelligence.
Now, whenever I call a business, I find myself shouting, “Agent! Representative! Human!”
The other day I called my doctor’s office to confirm an appointment. When the receptionist answered, I knew immediately she was a real person because she had a terrible cold.
After we finished, I said, “I’m so glad you have a cold.”
There was a long pause.
Then she replied, “Well...I’m glad I made your day.”
She sounded a little irritated.
Poor thing.
She probably should have stayed home—but at least I knew I wasn’t talking to a robot.
How Community Shapes Retirement Through Connection and Belonging
One of the most rewarding aspects of retirement is the opportunity to build stronger relationships. Community connection plays an important role in emotional well-being, helping retirees feel engaged, supported, and part of something larger than themselves.
Shared activities, casual conversations, and everyday interactions create natural opportunities to form meaningful friendships. These connections can improve both emotional and physical health while reducing feelings of isolation.
Building Meaningful Relationships
Friendship remains essential throughout every stage of life. Retirement often provides more time to connect with others who share similar interests, values, and experiences.
Social clubs, group activities, and community events help turn acquaintances into trusted friends. Family relationships also remain important, and retirees often have more opportunities to spend quality time with loved ones and strengthen those bonds.
Freedom From Home Maintenance
Many retirees find that homeownership comes with ongoing responsibilities such as repairs, yard work, and seasonal upkeep. Reducing these demands can free up valuable time and energy.
With fewer household obligations, retirees can focus on hobbies, personal interests, travel, creative pursuits, or simply enjoying daily life without the stress of constant maintenance.
Staying Active and Continuing to Learn
Retirement can be a time of growth, discovery, and lifelong learning. Staying physically active and socially engaged supports overall health and well-being.
Fitness programs, educational opportunities, volunteer work, and community involvement help retirees stay connected and purposeful. Contributing time and experience to meaningful causes can create a lasting sense of fulfillment.
Embracing the Next Chapter
Retirement offers an opportunity to reflect on past accomplishments while creating new experiences and goals. It can be a time to rediscover passions, strengthen relationships, and focus on activities that bring joy and purpose.
A connected and supportive environment can help retirees maintain independence, build lasting friendships, and enjoy a fulfilling lifestyle.
The Impact of Community on Retirement
Where and how someone spends their retirement years can have a significant influence on their happiness and well-being. Communities that encourage connection, activity, and personal growth can enrich daily life and help retirees thrive in this new chapter.
Evin Senior Living offers a vibrant lifestyle with 60 Independent and Assisted Living apartments and 19 Memory Care apartments, with Phase 2 adding 55 more Independent and Assisted Living residences available for move-in later this year. Residents enjoy amenities including an activity center, clubroom, fitness area, Ole’s Bistro, theater, and outdoor patio, while the expansion will add a tea room, pickleball court, golf simulator, and covered outdoor patio. Located alongside the beautiful 9th hole of Paganica Golf Course, Evin provides stunning views and an active, welcoming community. Reservations are now being accepted for Phase 2. To learn more, visit evinsenior.com or call Alli at 262-320-3846 to schedule a personal tour.
Individualized services, life-enhancing amenities, and compassionate, professional staff are the foundation of
Choose from a range of spacious studio and one-bedroom apartments with assistance available from staff 24 hours a day, every
Healthy Habits Can Lengthen Life
Have you heard the advice to exercise, choose a healthy diet, keep a lean weight, never smoke, and limit alcohol?
Researchers wanted to find out whether people who follow this advice live longer than those who don’t. So, they compared lifespan and other data from thousands of adults with all five of these healthy habits to those without.
People in the healthy habits group got at least 30 minutes of exercise each day. They ate the recommended amounts of fruits, vegetables, nuts, whole grains, and healthy fats. And they limited salt, sugary drinks, trans fat, and red and processed meats. They also limited alcohol. Women had no more than one drink each day and men no more than two drinks. They also maintained a normal weight and didn’t smoke.
The people in the other group didn’t exercise, have a healthy diet, or limit drinking. They smoked and were overweight.
Based on the results, the researchers estimated that a 50-year-old woman who had all five habits would live, on average, to age 93. In contrast, if she didn’t have any of these habits, she would live on average to age 79.
For a 50-year-old man, the average lifespan was about 88 years old with healthy behaviors and only 76 years without.
“This study underscores the importance of following healthy lifestyle habits for improving longevity in the U.S. population,” says Dr. Frank B. Hu of Harvard T.H. Chan School of Public Health, senior author of the study.
We’ve all heard that exercise is good for you. Did you know that it’s as true
for older people as it is for any age group? You’re never too old to get moving, get stronger, and improve your health.
Fitting exercise and physical activity into your day can enhance your life in so many ways. Regular physical activity can improve your balance and boost or maintain your strength and fitness. It may also improve your mood and help you manage or lessen the impact of conditions like diabetes, heart disease, osteoporosis, and depression.
Despite these proven benefits, exercise and physical activity rates among older people are surprisingly low. Only about 30% of people ages 45 to 64 say they engage in regular leisure-time physical activity. This falls to 15% of those between the ages of 65 and 74 and 5% of people age 85 and older.
Experts recommend four types of exercise for older adults: endurance, balance, strength, and flexibility. Brisk walking, dancing, and other endurance exercises improve the health of your heart, lungs, and circulatory system. These exercises can make it easier for you to mow the lawn, climb stairs, and do other daily activities. Strength exercises include lifting weights or using resistance bands. They can increase muscle strength to help with activities such as carrying groceries or lifting grandchildren. Balance exercises can help prevent falls—a major health risk for older adults. Stretching, or flexibility exercises, can give you more freedom of movement for bending to tie your shoes or looking over your shoulder as you back out of the driveway.
“Even if you haven’t been active previously, it’s important to get started and stay active,” says Dr. Richard J. Hodes, director of NIH’s National Institute on Aging. “We know that people want to live independently for as long as they possibly can. By exercising regularly and including more physical activity in their daily routine, older people can preserve their physical function, which is key to doing the everyday things they want to do.” Despite these proven benefits, exercise and physical activity rates among older people are surprisingly low. Only about 30% of people ages 45 to 64 say they engage in regular leisure-time physical activity. This falls to 15% of those between the ages of 65 and 74 and 5% of people age 85 and older.
Experts recommend four types of exercise for older adults: endurance, balance, strength, and flexibility. Brisk walking, dancing, and other endurance exercises improve the health of your heart, lungs, and circulatory system. These exercises can make it easier for you to mow the lawn, climb stairs, and do other daily activities. Strength exercises include lifting weights or using resistance bands. They can increase muscle strength to help with activities such as carrying groceries or lifting grandchildren. Balance exercises can help prevent falls—a major health risk for older adults. Stretching, or flexibility exercises, can give you more freedom of movement for bending to tie your shoes or looking over your shoulder as you back out of the driveway.
The Secret to Healthy Aging: Mindfulness and Relaxation
By Kim Lima
Aging comes with many rewards—wisdom, perspective, and a deeper appreciation of life. Yet it can also bring challenges such as stress, loneliness, or health concerns. This is why mindfulness and relaxation techniques are becoming increasingly valuable tools for older adults. They offer practical ways to calm the mind, reduce anxiety, and improve overall well-being.
Why Mindfulness Matters in Later Life
Mindfulness is the practice of focusing on the present moment without judgment. For older adults, this practice can be transformative. It helps reduce worry about the future and regret about the past, while fostering acceptance of life as it is now. Research shows that mindfulness can lower stress levels, improve sleep quality, and even boost memory and cognitive function.
By training the mind to focus on the here and now, older adults can enhance their resilience. Whether it is managing health concerns or adjusting to lifestyle changes, mindfulness provides a steady anchor in uncertain times.
Breathing as the Foundation of Relaxation
Breathing exercises are among the simplest yet most powerful relaxation practices. Slow, deep breathing activates the body’s relaxation response, lowering heart rate and reducing tension. A technique known as diaphragmatic breathing encourages people to breathe deeply into the belly rather than the chest, creating a sense of calm.
For older adults, this practice can be done anywhere—while sitting in a chair, lying down, or even before sleep. Spending just five minutes focusing on the breath can shift the body into a state of relaxation.
Gentle Movement for Mind and Body
Mindfulness is not only a mental exercise; it can also be incorporated into physical activity. Gentle movement practices such as yoga, tai chi, or qigong blend breathing with slow, intentional motion. These activities not only improve flexibility and balance but also encourage mindful awareness of the body.
For seniors, such exercises are low-impact and adaptable to various mobility levels. They also foster a sense of community when practiced in group settings, helping to reduce feelings of isolation.
Meditation for Emotional Balance
Meditation is a cornerstone of mindfulness and relaxation. By sitting quietly and focusing on the breath, a word, or a calming image, older adults can cultivate mental clarity and emotional balance. Even short daily sessions of five to ten minutes can bring noticeable benefits.
One particularly helpful form of meditation for seniors is loving-kindness meditation. This practice involves silently repeating phrases of goodwill toward oneself and others. It encourages compassion, reduces loneliness, and supports emotional well-being.
The Role of Guided Relaxation
Sometimes, older adults may find it difficult to meditate or quiet their minds on their own. In such cases, guided relaxation can be particularly effective. Audio recordings, mobile apps, or online videos offer step-by-step instructions for practices such as body scans or visualization.
In a body scan exercise, for instance, one directs attention slowly through each part of the body, releasing tension along the way. Visualization, on the other hand, uses the imagination to picture calming scenes such as walking along a quiet beach or resting in a peaceful garden.
11 Ideas That Lower Stress During a Quick Move
We share practical ways to reduce stress when a fast move to senior care is needed, with clear steps for families facing urgent decisions. Photo Credit: iStock.com/PeopleImages
Making a move to senior care can be highly stressful, especially when decisions need to be made quickly. A quick move to senior care can happen after a hospitalization, fall, sudden illness, or growing safety concern at home. When that happens, adult children are often asked to make major decisions quickly while also managing emotions, schedules, paperwork, and family communication.
However, the experience doesn’t need to be overwhelming. Finding ways to lower stress is important. Even small changes can make the transition easier to handle and clear your mind for decision-making. In this article, we’re highlighting realistic ideas for reducing stress during a quick move to senior care.
Focus first on the immediate safety need
When a move to senior care is happening fast, it is easy to feel like you have to solve everything at once. In reality, the first priority is identifying the most urgent problem. That may be fall risk, difficulty getting to the bathroom safely, increasing confusion, medication issues, or the need for round-the-clock supervision.
Once you know the immediate reason the current situation is no longer working, decisions tend to become clearer. Instead of trying to answer every long-term question right away, you can focus on what kind of care setting best addresses the problem in front of you. Narrowing the decision this way can lower panic and help your family move forward.
Divide roles clearly
Things get much more stressful when multiple people try to do everything or when no one takes responsibility. Clear roles can make a huge difference, especially in large families.
For example, if multiple family members are involved in the move, one might focus on medical communication, another on finances, and another on practical tasks (like packing).
It can be helpful to choose one main point person to keep track of next steps, communicate updates, and handle the overall timeline. This can reduce repeated conversations, conflicting decisions, and unnecessary tension during an already stressful time.
Simplify family communication
Family communication can be one of the most stressful parts of a quick move, especially when several people want updates or opinions at the same time. Repeating the same information over and over can drain the energy needed for actual decisions.
A group text, shared email, or brief daily update can help. Keep messages clear and practical. Let relatives know what has already been decided, what still needs attention, and where help would be most useful. If one person is packing, another is making phone calls, and another is handling paperwork, say that directly.
Clear communication helps people feel included without turning every update into another long discussion.
Break big tasks into smaller ones
A quick move to senior care includes many decisions, but they do not all need to be handled at the same moment. Breaking the process into smaller categories can make it easier to think clearly.
For example, separate the move into care decisions, financial tasks, packing, home logistics, and family communication. Handle one category at a time. Instead of thinking “We have to move Mom right away and handle everything,” you can think “Right now we are choosing the care setting. After that, we will handle documents. Then we will pack what she needs.”
That mental shift can reduce pressure and make progress easier to see.
Making fast decisions, researching, and managing people takes considerable mental work, which can feel overwhelming at times. Families often assume they need to figure out every step on their own. During a quick move, that approach can add a lot of stress.
Professionals who deal with these situations regularly can make a huge difference. They can show you the best areas to focus on and help narrow your options. Depending on the situation, professionals to include are:
Senior advisors. These professionals can help you understand what each senior care environment offers and explore local options.
Financial advisors with experience in senior care.
Elder law attorneys.
Primary care physicians and any relevant health care specialists.
Discharge planner, if the senior is coming from a hospital or a skilled nursing facility.
Senior move specialists.
The right support can help you compare options more efficiently, understand what paperwork matters most, and avoid delays that come from guessing your way through the process.
Narrow the decision scope
Deciding where to move is often one of the most challenging elements, as time is limited and you’re trying to find the best solution. Narrowing down your options can make this much easier, and working with a senior care advisor can make this step more manageable.
Sometimes the right immediate solution is not the long-term solution. A parent may move into one setting for stabilization and later transition to another that is a better long-term fit. Giving yourself permission to make a sound short-term decision can reduce guilt and help your family act sooner.
The following elements are critical:
Which places provide the needed care?
Which ones have availability?
Which will accept the available payment options?
These three questions alone will give you a short list of possible options. You can then refine from there.
Don’t be constantly available
An urgent situation implies that you need to be “on” and focused the entire time. However, our bodies and minds don’t function well that way. You’re better and more efficient when you take regular breaks and have non-contact times.
You may also need to set clear boundaries with family members, telling them when you can’t be contacted. Emergencies are an exception, of course, but you don’t want family checking in at all hours for updates.
Pack with purpose
One common source of stress is the feeling that you need to move an entire household immediately. In many cases, that is not necessary. What matters most is getting through the first stage of the transition.
Start by focusing on the essentials first, including medications, glasses, toiletries, a phone charger, and clothes for the first few days. You might also include a few personal items to help the place feel more familiar.
Other items can be packed over time, once the urgency has passed.
Reduce paperwork chaos
You can’t avoid transition paperwork, but you can make it more manageable by using the following tips:
Create a master folder (either physical or digital) for all paperwork.
Label the folder clearly and use dividers or subfolders for key areas like medical, legal, financial, facility forms, and contacts.
Create a regularly updated list of the paperwork you need, which pieces you have, and which have been submitted.
Scan every document before submitting it so you don’t have to wait for it to be returned.
Ask the facility what paperwork they need and the preferred submission method, then add these details to the list.
Set aside regular time to respond to paperwork. This helps you get in the right frame of mind and be more efficient. You’re also less likely to make mistakes when you’re focused.
Allow space for delays and complications
A move to senior care involves many people and multiple systems. With so many moving parts, issues aren’t just likely; they’re inevitable.
No matter how well you plan, some paperwork might get lost or delayed, there might be a miscommunication, or some other hiccup might happen.
Be prepared to follow up with people or to correct mistakes. Being aware of potential issues makes them much easier to handle when they do occur.
Create small moments to lower your stress level
Music Can Improve Brain Health and Wellbeing
According to a growing body of research, listening to or making music affects the brain in ways that may help promote health and manage disease symptoms.
Performing or listening to music activates a variety of structures in the brain that are involved in thinking, sensation, movement, and emotion. These brain effects may have physical and psychological benefits. A new report from the Global Council on Brain Health (GCBH) concludes that music can potentially stimulate brain health, manage stress, and help treat brain health conditions as varied as dementia, stroke, and Parkinson’s disease. Brain health experts convened by the GCBH recommend people of all ages consider incorporating music in their lives to help improve quality of life and wellbeing. According to the report, music can enhance mood and social connectedness, can reduce anxiety and depression, and may potentially reduce agitation for people living with dementia. Music can also be a tool for caregivers by helping ease the stress and burdens associated with caregiving, and help them engage in positive experiences with their loved ones.
There is also strong evidence that specialized music-based treatment may improve movement and recovery in patients with Parkinson’s disease and stroke, including in walking and talking. Singing may also help people recover the loss of language functions after a stroke.
“Music is a universal language that everyone can enjoy with remarkable benefits,” said Sarah Lenz Lock, AARP Senior Vice President for Policy and Executive Director of the GCBH. “This report suggests music can have a powerful role to play in healthy aging by enriching our brains’ activity, improving our moods, and fostering social connections.
Over the next several months, AARP will celebrate those enhancing their brain health through melody, while providing fun and unique virtual opportunities to engage with music and help make life better for older adults.”
The GCBH report recommends ways people can engage with music, including:
Listen to both familiar and new music. Evidence suggests music you know and like causes the strongest brain response and dopamine release, while new music can stimulate the brain and provide a new source of pleasure.
Dance, sing, or move to music to not only provide physical exercise but potentially help relieve stress, build social connections, and stimulate your brain.
Make music yourself by singing or playing an instrument. Learning to play a musical instrument can offer a sense of mastery and self-esteem while stimulating thinking skills.
Music can improve mood, decrease pain and anxiety, and facilitate opportunities for emotional expression. Research suggests that music can benefit our physical and mental health in numerous ways. Music therapy is used by our hospice and palliative care board-certified music therapist to enhance conventional treatment for a variety of illnesses and disease processes – from anxiety, depression and stress, to the management of pain and enhancement of functioning after degenerative neurologic disorders.
The beauty of music is that there is no right or wrong way to enjoy it. A calming playlist can provide relaxation after a busy day, while upbeat music can boost motivation during exercise or household chores. Many people find that certain songs bring back cherished memories, spark conversations, and create moments of joy that improve overall emotional well-being. Making music a regular part of your daily routine can be both simple and rewarding.
As researchers continue to study the connection between music and brain health, one message remains clear: music is much more than entertainment. It has the power to inspire, comfort, heal, and connect people of all ages. your everyday life is an enjoyable way to support your physical, emotional, and cognitive health while enhancing your overall quality of life.
Aging Can Lead To Changes In Foot Structure
By: KURU Footwear Photo Credit: stock.adobe.com/ Isabella
Most of us expect changes to our hair, skin, or joints as we get older. But one area that often gets overlooked is our feet—even though they support us every step of the way. From your 30s to your 60s and beyond, your feet undergo gradual but significant changes that can affect your mobility, balance, and quality of life.
Understanding how aging affects your feet can help you take proactive steps to protect them. From shifts in structure to skin and nail changes, here’s what to expect decade by decade—and how to stay a step ahead.
Aging can lead to changes in foot structure, size, skin, and nails, which may increase your risk of discomfort or injury.
Foot conditions such as plantar fasciitis, arthritis, neuropathy, and decreased fat pad cushioning become more common with age.
Daily foot care, proper footwear, and regular podiatrist visits can help keep your feet healthy and supported throughout life.
How Aging Affects Your Feet in Your 30s
In your 30s, foot changes may be subtle but are often the first signs of stress accumulated from sports, pregnancy, long hours of standing, or unsupportive footwear. This decade is crucial for setting up healthy habits that can prevent long-term issues.
Common Changes:
Ligaments may begin to lose elasticity, leading to mild arch flattening or overpronation. Plantar fasciitis may arise due to increased body weight, poor shoe support, or overuse.
Toenails may become brittle or develop minor fungal infections due to sweat and shoe friction.
Feet may begin to widen slightly, often requiring a half-size increase in footwear.
Mild heel pain or fatigue is common after long days of standing or walking.
What You Can Do:
Wear shoes with built-in arch and heel support, even if you don’t experience daily foot pain.
Use insoles if your work or lifestyle demands prolonged standing.
Stretch your calves, Achilles tendons, and plantar fascia regularly to maintain foot flexibility.
Moisturize feet nightly to maintain healthy skin and prevent cracking.
If you notice foot fatigue or arch pain after exercise, consider transitioning to recovery footwear.
Building good habits in your 30s lays the foundation for healthy feet as you age.
How Aging Affects Your Feet in Your 40s
By your 40s, hormonal changes, a slowdown in tissue regeneration, and years of stress can begin to impact your feet more noticeably. Many people begin to experience chronic conditions in this decade, especially if they have been inactive or wearing poorly fitted footwear.
Common Changes:
Bunions and hammertoes can develop due to long-term pressure on the toes.
Fat pads on the heels and balls of the feet start to thin, reducing shock absorp-
Foot swelling (edema) may become more frequent, especially in the evening.
Tendonitis or heel spurs may develop due to ligament strain.
Toenails may become thicker and more prone to fungal infection due to slowed nail growth and changes in circulation.
What You Can Do:
Choose footwear with a wider toe box, more cushioning, and flexible uppers to accommodate structural changes.
Elevate feet at the end of the day to reduce swelling and improve circulation. Start using orthotics or insoles if you notice changes in gait, alignment, or balance.
Use massage rollers or foot soaks to ease inflammation and maintain joint flexibility.
Visit a podiatrist to catch emerging problems like bunions, heel pain, or early signs of neuropathy.
In your 40s, it becomes critical to adapt your footwear and foot care routine to changing physical needs.
Discover the incredible biology of your feet and impact on overall health and wellness.
How Aging Affects Your Feet in Your 50s
Foot changes in your 50s often become more pronounced and chronic, especially if prior issues weren’t addressed. This is the decade when previously manageable foot discomfort can turn into long-term conditions that interfere with daily life.
Common Changes:
Degenerative joint conditions such as arthritis in the toes, ankles, or midfoot may emerge.
Collagen loss leads to thinner skin and reduced flexibility, increasing the risk of injuries.
Fat pad atrophy continues, often resulting in heel pain and discomfort while walking.
Calluses and corns may become more frequent due to altered gait and pressure distribution.
Balance may begin to decline subtly due to muscle weakness and changes in proprioception.
What You Can Do:
Wear shoes with rocker soles or shock-absorbing midsoles to reduce impact on joints.
Apply high-quality foot creams with ingredients like urea, shea butter, or ceramides to maintain skin integrity.
Consider compression socks to support circulation and reduce fatigue.
Engage in gentle strength and mobility exercises for your feet and ankles.
Monitor for signs of deformity, numbness, or persistent pain, and consult a podiatrist when needed.
Your 50s are a critical time to double down on foot protection, comfort, and routine care.
How Aging Affects Your Feet in Your 60s and Beyond
In your 60s and later decades, foot care becomes directly tied to quality of life. Falls, fractures, and chronic conditions like neuropathy and arthritis are more common, making supportive footwear and regular checkups essential.
Common Changes:
Loss of nerve sensitivity in the feet due to neuropathy, especially for those with diabetes or vascular conditions.
Thinning skin and slower wound healing increase the risk of infections.
Changes in foot shape or size may continue, sometimes requiring a full shoe size up.
Increased likelihood of toenail disorders, including ingrown or fungal nails.
Decreased muscle strength, flexibility, and proprioception affecting gait and balance.
What You Can Do:
Choose shoes with strong heel counters, wide soles, and non-slip treads for improved balance.
Inspect feet daily for blisters, wounds, or changes in color or temperature.
Maintain regular activity such as walking or water aerobics to support circulation.
Ask your podiatrist about diabetic foot screenings or fall-risk assessments.
Use easy-on, easy-off shoes with Velcro or elastic laces for ease of use without sacrificing support.
By this stage, foot care is not just about comfort—it’s about preserving independence.
CHANGES >>page 48
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Coffee Can Be Good for Your Brain
Unless You’re Making These 4 Mistakes
Coffee boasts plenty of brain benefits, but mistakes like adding too much sugar could negate them.
Your morning coffee boasts big benefits for your brain.
In addition to improving alertness, concentration and mood, coffee may also have antioxidant and anti-inflammatory effects, says Nina Riggins MD, PhD, director of the Headache and Traumatic Brain Injury Center at University of California San Diego and member of the American Neurological Association.
What’s more, moderate coffee drinking may lower your risk of neurodegenerative conditions like Alzheimer’s and Parkinson’s diseases, according to an April 2017 review in Archives of Medical Science
And all these benefits can be yours as long as you drink your java the right way. Yep, there’s a right and wrong way to do it. And the latter can be a health hazard for your brain.
Here, Dr. Riggins discusses common coffee mistakes that may be minimizing your cognitive abilities, plus what to do instead to keep your brain in brilliant shape.
1. Drinking Too Much
While in moderation coffee may have protective properties for brain health, in excess it could cause more harm than good.
Case in point: A June 2021 Nutritional Neuroscience study found that drinking more than six cups of coffee a day was associated with smaller total brain volumes and a 53 percent increased risk of dementia.
Milligrams of Caffeine Are in a Cup of Coffee?
Fix it: For healthy adults, 400 milligrams of caffeine a day is considered generally safe, according to the U.S. Food and Drug Administration, which is about four cups of home-brewed coffee. So stick to that amount or less (and don’t forget to take into account the caffeine you may be getting from other sources, such as caffeinated tea, energy drinks and chocolate).
2. Drinking It Too Late in the Day
You might look to energy-boosting caffeine to help you manage the midday slump, but that late-day cup of joe may make you too jittery to wind down come bedtime.
That’s because caffeine — which is a stimulant — remains in your bloodstream long after you’ve taken your last sip.
Caffeine’s half-life is approximately five hours, Dr. Riggins says. That means it can take up to twice the time — 10 hours — to totally clear from your system. Which is why drinking coffee later in the day can be problematic for sleep.
And here’s the thing: Poor sleep isn’t good for brain health. Skimping on shuteye can lead to issues with learning, focusing and reacting, per the National Heart, Lung, and Blood Institute.
And over time, sleepless nights may even increase the buildup of beta-amyloid, a protein in the brain linked to impaired cognition and Alzheimer’s disease, according to the National Institutes of Health.
Fix it: Dr. Riggins recommends avoiding caffeine use for at least six hours before bedtime.
3. Spooning in a Lot of Sugar
COFFEE >>page 48
If you take your coffee sweet, you might not be doing your brain any favors.
Indeed, a July 2019 study in Clinical Interventions in Aging found that excessive sugar consumption in older adults is associated with poor cognitive function. And for anyone, chronically high blood sugar can shrink the brain, affect its functional connectivity and lead to small-vessel disease, per Harvard Medical School.
Fix it: Sack the sugar. Or at least limit the amount you spoon into your coffee cup.
For reference, people assigned male at birth should get no more than 9 teaspoons of added sugar per day, while those assigned female at birth should stick to 6 teaspoons or less, according to the American Heart Association. (Added sugar shows up in many processed and packaged foods, so it’s easy to get too much, even if you’re not adding teaspoons to your mug.)
4. Quitting Cold Turkey
Trying to curb your caffeine habit? It might be best to wean your way off gradually.
When you’re a regular coffee drinker, you can experience withdrawal symptoms if you quit cold turkey. “Once dialysis removes caffeine from the system, a person can develop a caffeine withdrawal headache,” Dr. Riggins says.
Plus, a rapid reduction of caffeine can also result in difficulty concentrating, per the Cleveland Clinic.
Fix it: To avoid the pounding head pain and brain fog, cut down your caffeine intake little by little. Try alternating between regular and decaf coffee, then slowly switch to more decaf, according to the Cleveland Clinic.
CHANGES <<page 45
Toenail and Skin Changes With Age
Toenail Changes
As we age, our toenails often become:
Thicker and more brittle due to reduced blood flow and slower growth
Yellowed or ridged from trauma, fungal infections, or systemic health issues
More prone to becoming ingrown or infected if not properly trimmed
Nail Care Tips:
Soak feet before trimming to soften nails
Trim nails straight across to prevent ingrown toenails
Use a glass file or emery board to smooth edges
Avoid nail salons that don’t follow hygienic practices; consider medical pedicures
Skin Changes
Skin naturally thins and becomes drier with age, especially on the feet, which already have fewer oil glands.
Common issues include:
Heel fissures or painful cracks
Increased callus formation
Itching or flaking from chronic dryness
Slower healing after cuts or blisters
Skin Care Tips:
Wash feet with a gentle, non-drying soap
Dry thoroughly, especially between toes
Apply foot-specific moisturizers daily
Avoid lotions between the toes to reduce fungal risk
Dealing with plantar fasciitis pain? Explore our guide for expert advice, exercises, and preventive tips for effective symptom management.
Discover relief with our comprehensive guide to plantar fasciitis pain relief.
Structural & Functional Foot Changes
Age leads to biomechanical shifts that affect how your feet function and how you move. These often include:
Structural Changes:
Collapsed arches or acquired flatfoot from weakened ligaments
Longer, wider feet from cumulative stress and connective tissue changes
Shifted pressure points due to altered gait
Functional Changes:
Reduced flexibility in toe and ankle joints
Slower reaction time and proprioception
Greater risk of falls due to instability
How to Adapt:
Wear shoes with structured arch support, deep heel cups, and sufficient toe room
Fibromyalgia Pain Relief from Chinese Medicine & Acupuncture
More than 4 million Americans suffer from the chronic pain of fibromyalgia. Fibromyalgia is a chronic disorder that causes widespread pain and tenderness in the muscles and soft tissue as well as sleep problems, fatigue, and a variety of other symptoms. These problems can be severe enough to disrupt a person’s work and daily activities. Fortunately, the condition does not permanently damage the muscles, joints, or internal organs.
There are theories as to what may cause fibromyalgia, but at this point there is not enough evidence to support any single cause. Some theories suggest that fibromyalgia may be related to oversensitive nerve cells, an imbalance of chemicals in the brain (neurotransmitters), or an inability of the brain or spinal cord to dampen pain signals.
Currently, there is no cure for fibromyalgia. Treatment is focused on manag-
ing pain, fatigue, depression, and other symptoms common in fibromyalgia in an attempt to break the cycle of increased sensitivity to pain and decreased physical activity.
Traditional Chinese Medicine is a complete medical system that has diagnosed, treated and prevented illness for over 23 centuries. While it can remedy ailments and alter states of mind, Traditional Chinese Medicine can also, enhance recuperative power, immunity and the capacity of pleasure, work and creativity. Traditional Chinese Medicine is holistic, preventative and natural with fewer side effects in comparison to traditional western medical treatments such as surgery and pharmaceuticals.
Though acupuncture, the most widely applied Chinese therapy, is best known for control of pain inside the United States, it can actually treat a wide variety of common and uncommon disorders. Acupuncture is based on the concept of maintaining balance and harmony within the body by facilitating the flow of life energy in it. When chi/Qi (life energy) inside the body becomes stagnant and congested, all kinds of mental and physical illness follow. In order to restore chi distribution, needles are inserted into acupoints along the meridians (energy pathways) of the body. According to the science of acupuncture there are more than 361 acupoints on the meridians of the body.
Acupuncture Relieves Symptoms of Fibromyalgia, Mayo Clinic Study
In 2006, researchers at the Mayo Clinic found evidence that suggests acupuncture reduces the symptoms of fibromyalgia. Mayo’s study involved 50 fibromyalgia patients enrolled in a randomized, controlled trial to determine if acupuncture improved their symptoms. Symptoms of patients who received acupuncture significantly improved compared with the control group.
“The results of the study convince me there is something more than the placebo effect to acupuncture,” says David Martin, M.D., Ph.D., lead author of the acupuncture article and a Mayo Clinic anesthesiologist.
The take-home message from this study was not just pain relief, but improvements were noted in patients’ fatigue, anxiety level and sleep. Not surprisingly, acupuncture was well tolerated, with minimal side effects.
This study has led to a much larger study funded by the National Institute of Health which gathered patients from 2008-2010 and has not yet reported results.
You can find more information on Traditional Chinese Medicine and acupuncture on Dr. Zhou’s website, www.AcupunctureHerbalMD.com
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Feeling Young and Living Young Longer
It seems like everyone is obsessed with looking young these days. And hey, who can blame them? We all want to look young for our age. But the truth is, there’s only one thing better than looking young: feeling young and living young longer.
Consider this: 61% of men describe their current energy level as lower than their energy level 5 years ago, and 65% of men say that they experience brain fog and think their mind is not as sharp as it used to be.
Once thought to be hard-wired after early childhood, the brain actually has a remarkable ability to change and heal itself. Known as neuroplasticity, this remodeling due to our environment, behavior, and feelings happen throughout our lives. Given the flexibility of your brain, how will you rewire it to help you live younger longer?
Dr. Myles Spar, Chief Medical Officer of Vault Health, is an expert when it comes to men’s physical, emotional, and sexual health. He has shared 13 ways you can keep your mind, spirit, and body youthful regardless of your age. Here are his 13 tips to live younger longer:
1.Meditate
When it comes to keeping you young, meditation has been shown to actually change the brain. Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, conducted studies involving brain scans of meditators. She found that people who had been meditating for a long time had increased grey matter in the auditory and sensory cortex, which she attributes to the mindful attention paid to breathing, sounds, and other stimuli during meditation. She also discovered more grey matter in the frontal cortex, the part of the brain associated with memory and decision making. According to Lazar, meditators in their fifties had the same amount of gray matter in one part of the prefrontal cortex as people in their twenties in spite of the fact that the cortex is known to shrink as we age. Why not incorporate this brain-boosting practice into your life?
2.Play
Have you seen ads for brain-training games and wondered if they were legit? According to recent research, the answer is yes. A new study found cognitive training increased the energy efficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed a significant increase in the association between reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. The study’s authors hope their findings pave the way for further research that attempts to harness the potential of the aging brain.
3.Get Busy
According to Dr. Oz, having loving sex a couple of times a week increases testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spending time with friends and family keeps you from isolating yourself as you get older. Volunteering, too, can be a nice way to ward off loneliness while helping your community. The website volunteer-
match.org can help you figure out where your skills
4.Stretch it Out
Flexibility decreases as we age, but the National Academy of Sports Medicine says following a systematic and progressive flexibility program can help keep you limber. Even a few minutes of light stretching every morning can make a difference. The National Institute on Aging provides some good information and exercises here.
5.Socialize
It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life? Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live. Longer telomeres are associated with slower aging, fewer age-related diseases, and generally greater life spans.
In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner with a buddy you haven’t seen in a while or take your spouse out for a night on the town. You could also consider volunteering in your community, which gives you a chance to help others while you interact with them.
6.Exercise
Not only does exercise benefit your body and mind, research shows it could also keep your muscles young by stopping or even reversing the decline in their cellular health that comes with aging.
7.Eat Clean
A balanced diet high in whole foods provides your body with the nutrients it needs to stay in top form. Avoid refined sugar, which causes inflammation linked to diseases like diabetes and Alzheimer’s. Unsure what to eat? Check out livestrong.com’s list of anti-aging foods here.
8.Sleep Well
According to a survey by Vault Health, 41% of men get 6 hours or less of sleep on an average night. It’s common for sleep patterns to shift as we age. Taking steps like cutting caffeine intake and putting your devices down well before bed can help you get the rest you need. And while it might be tempting to exercise in an attempt to wear yourself out, don’t work out too close to bedtime or you’ll have a hard time winding down.
9.Manage Stress
If left unchecked, chronic stress can lead to depression, heart disease, and other serious conditions, potentially shaving years off your life. Try a relaxation technique like yoga or meditation, both scientifically proven to lower stress levels.
Or consider tai chi, a practice that may improve balance and stability in older people while reducing anxiety.
10.Consider Supplements
Even if you eat well you’re probably lacking nutrients important for healthy aging. And many supplements have been shown to protect the body from disease—fish oil, for example, is associated with prevention of heart disease and stroke.
11.Have a Drink
Moderate alcohol consumption has been shown to bump up HDL (“good”) cholesterol, and red wine in particular may have additional heart-healthy powers. As far as nonalcoholic beverages go, both green tea and coffee contain antioxidants that may help you fight off age-related illnesses. A 2013 study found green tea drinkers who consumed four cups a day had an almost 20% lower stroke risk compared to people who rarely drank green tea, probably due to compounds called catechins that help regulate blood pressure and improve blood flow.
12.Use Your Head
According to research in the burgeoning field of epigenetics, your brain never loses its capacity to change and heal itself. Known as neuroplasticity, this malleability needs to be maintained so you can stay sharp into your golden years. According to alzheimers.net, games that challenge your memory and mental agility may help strengthen the neural connections in your brain. Instead of spending your lunch break scrolling through Facebook, why not spend a few minutes doing some brain training?
13.Care for Your Skin
Science shows the condition of your skin has a big impact on how old people think you are. To keep wrinkles and sunspots at bay, wear sunscreen, use a basic moisturizer, and drink plenty of water. If you still smoke, quit! Among other negative effects, it makes you look A LOT older. For more anti-aging ideas, check out these 5 steps to looking 10 years younger.
“You’re only as old as you feel.” While something of a cliché, this expression’s general idea—that you have control over the ways your body is affected by the aging process—is absolutely true. By making healthy lifestyle choices, you can keep yourself feeling strong and vital well into old age.
Living well is important state of mind as well as a physical journey.
The Importance Of Recognizing Our True Nature
By Kalpana (Rose) M. Kumar M.D.
Astarving and pregnant tigress comes upon a flock of goats and pounces on them with such fervor that she brings about the birth of her little one, as well as her own death. The goats scatter, but soon come back to find the newborn tiger by the side of its dead mother. The goats adopt the baby tiger and it grows up believing it is a goat. He learns to bleat and eat grass, but the trouble is that grass doesn’t nourish tigers well, and he grows into a weak and miserable member of his own species. One day, a large male tiger pounces on the flock and the goats scatter. The young tiger, not being a goat, remains standing there. The big male is surprised to find a young tiger living with goats, and when he enquired into it, the young one simply says, “Maaaa.” Mortified, the old tiger swats him back and forth a couple of times, but the only response coming forth was more bleating and grass nibbling.
The old tiger brings the young one to a pond and makes him look at his own reflection for the first time. He leans over and points out to him, “See, you look like me. You’re not a goat. You are a tiger, like me. Be like me!” He then brings the young tiger to his den and shows him bloody chunks of gazelle meat from a recent hunt. Taking a big chunk, he says “Open up and eat this!” “Oh no, I’m a vegetarian,” says the little one. But the old tiger would not take no for an answer, and shoves a piece of red meat down the little one’s throat, causing him to gag a little. Now the real tiger food is in his gut, getting into his blood. Spontaneously, the young one gives a tiger-like stretch, and then a small little tiger roar. “Now you’ve got it! Now go into the forest and eat tiger food!” says the big one. Is there something larger than our ego that wants to come through, to demand authenticity and genuineness in the way we live? Are we to cruise onwards toward that inevitable ending, that certain exit on terms that were assumed and purchased for the first half? The second half of life is not a chronological issue, but a psychological one, in which we question what values and paradigms we are living by.
This is a question for each of us, whatever stage of life we’re in - are we tigers living as goats? If the answer is in the affirmative, then a second question - what is good tiger food? In other words, if we are not living as we ought to be, activating our fullest potentials, then what must we do, what would nourish us towards that? This is one of my favorite stories from India retold by the late Joseph Campbell.¹
This story tells the truth about the dangers of what can happen when we adapt to our environment at the cost of our true self. When we believe our adapted self is our true self, we stop living out of our true nature. Adaptation is a survival skill yet at a certain point in our life it actually works against us. We must never adapt at the cost of our true nature. The larger culture does not support living authentically.
Adapting to normalized values is encouraged. Every culture is made up of the collective that normalizes the status quo, which results in life lived from a lower frequency by accepting and not questioning these normalized values. This has
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been a perpetuated problem all through history. People have adapted to patriarchal rule, to injustice, to corruption, and even to materialism. Generational adaptation skews our values away from what is real to what is not real, normalizing it. Consequently we often mistake our adapted (goat) self for our true (tiger) self. Living this way is the cause of feelings of emptiness and lack of meaning. If we miss the opportunity to live from our real self during the first half of our life, we are given another chance in the middle of our life. At this juncture, our psyche shifts and demands living from a more authentic place. If we are living out of our ‘goat’ nature by adapting to be accepted, to survive, or even to belong we are compromising the best parts of us. Our feeling function informs us of this through symptoms of depression, anxiety, or sheer meaninglessness. We may have trouble sleeping, feel lonely, sad, or nostalgic. My medical practice is overflowing with people with these symptoms. These are most often symptoms of not living out of our true nature. I remember when I worked for corporate health care, years ago, hospital administrators informed me that I was dispensable, I had to be a ‘team player’ and if I didn’t adapt to their value system, I would be considered a traitor, an outcaste, a ‘trouble maker’. They even attacked my medical expertise and undermined it to fear me into complicity. It was clear that since I was refusing to adapt to their value system of placing money and greed over patient care, they were tightening the screws in an attempt to manipulate me to accept their ways.
I was 36 at the time, passionate about my vocation and dedicated to preventive and integrative medicine. I had created a more effective and meaningful method of practice, one aligned with my intention for becoming a physician – to help and to heal my patients. My patients were actually healing, hospitalizations were reduced, and health care costs were significantly lowered. This was a threat to the ‘value’ system of hospital administrators. I realized that healthy patients were a conflict of interest for the hospitals profit margin. Even though I had been hired to do ‘wellness,’ administrators serving the corporate value system were unhappy when it worked. They had merely hired me as a pawn for capturing market share. Wellness and integrative medicine was really never their true intent.
At the age of 36, I left corporate medicine and never looked back. When I see hundreds of thousands of physicians employed by administrators who are using them to enforce their corporate value system, I can see why the physician suicide rate ² is at an all-time high, currently 100-fold higher for male physicians than the general population, and 400-fold higher for female physicians.³ Corporate medicine does not care. Physicians are dispensable and simple cogs in the corporate wheel. They are the means for generating profit at the cost of patients. Sickness and disease are expected to be merely managed for generating profit. Healing reduces revenue, and is therefore discouraged. This is what has happened in health care throughout our country.
Physicians have adapted to this system like the tiger in the Indian story. If we are to reawaken the soul of medicine, we must recognize our true calling as well as our true nature. Money and patriarchy are never worth losing ourselves over. Meaning must become the core value in medicine. Serving the true vocation of medicine is what is needed to restore meaning. The courage to embody this is what will eventually heal health care. I envision a time when physicians will have courage to not cooperate with an administrative value system that compromises their collective soul. This will require realigning their value system with the vocation of medicine rather than materialism, a value normalized and elevated by both our societal and corporate culture.
Only then can health care truly transform into the system it was meant to be. My journey out of corporate health care into an alignment with my vocation has been deeply fulfilling. It has been a lonely yet meaningful path. I would not trade it for any amount of money that corporate medicine could offer me. I wish this level of meaning for all of my colleagues.
Collectively, we have what it takes to reclaim the soul of health care, to heal our patients and ourselves. It will, however, require us to connect with our ‘tiger’ nature. ¹ The Joseph Campbell Foundation, http://jcf.org/new/, The Complete Works of Joseph Campbell, The Tiger Who Thought He was a Goat, 1991 Recording ² KevinMD.com, http://www.kevinmd.com/blog/2013/05/learned-saving-physicians-suicide.html, What I’ve learned from saving physicians from suicide, Pamela Wible, MD, 05/27/13 ³ KevinMD.com, http://www.kevinmd. com/blog/2013/07/suicide-female-physicians-recognize-respond-reconsider. html, Suicide in female physicians: Recognize, respond, reconsider, Linda Brodsky, MD, 07/28/13
Kalpana (Rose) M. Kumar M.D., CEO and Medical Director of The Ommani Center for Integrative Medicine, Pewaukee, WI. Dr. Kumar is accepting new patients; call our office to schedule at 262.695.5311. www.ommanicenter.com Author of Becoming Real: Reclaiming Your Health in Midlife. 2011, 2014 Medial Press
Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.
or “I will focus on enjoying the little moments.” You can also set intentions that are more goal-oriented, like making it a practice to read a chapter of a book each day or try a new recipe once a week. For seniors, setting intentions can provide a sense of purpose and direction, enhancing the quality of day-to-day life.
Incorporate Mindfulness into Physical Activity
Physical activity, such as walking, yoga, or tai chi, can be an excellent opportunity for mindfulness. Focus on the sensations in your body as you move, the rhythm of your breath, and the feeling of the ground beneath your feet. These activities not only offer a chance for mindfulness but also provide numerous physical benefits, including improved flexibility, strength, and balance.
Create Mindfulness Rituals
Establishing mindfulness rituals can help make the practice a regular part of your life. This could be a morning meditation, a nightly gratitude journal, or a weekly nature walk. These rituals can provide structure and routine, making it easier to incorporate mindfulness into daily life.
Mindfulness is about finding moments of peace and presence in daily life. By incorporating these tips to practice mindfulness into your daily routine, you can cultivate a deeper sense of calm, clarity, and connection to the world around you. Remember, the practice of mindfulness is flexible and personal—feel free to adapt these suggestions in ways that best suit your lifestyle and preferences.
Mindfulness is not about changing who you are or striving for perfection. It is about becoming more aware of the present moment and learning to appreciate life as it unfolds. Even a few minutes each day spent breathing deeply, reflecting, or simply observing your surroundings can have a meaningful impact on your emotional and physical well-being. Small, consistent moments of mindfulness often lead to lasting positive changes over time
It is also important to remember that every person’s mindfulness journey is unique. Some days may feel easier than others, and that is perfectly normal. Whether you enjoy quiet meditation, listening to calming music, gardening, or spending time with loved ones, any activity that helps you slow down and be fully present can become a valuable mindfulness practice. The goal is to discover what brings you peace and make it a regular part of your routine.
As we grow older, finding ways to reduce stress, strengthen emotional resilience, and embrace each day becomes increasingly valuable. Mindfulness offers a simple yet powerful way to support overall wellness wh
VISION<<page 19
rub his or her eye. Keep their hands away from their face and, if necessary, protect the eye by taping a foam cup or a similar shield against the cheek, eyebrow and bridge of the nose.”
If personal safety isn’t enough of an enticement to forego lighting your own fireworks, consider the legal consequences.
According to the National Fire Protection Association, fireworks cause about $105 million in property damage across 19,500 fires every year. “Many of these innocent ‘accidents’ will lead to lawsuits and insurance claims. And, depending on where you live, you may find yourself face-to-face with police officers and fines of up to $500 if you violate laws against possession, use or sale of fireworks, including caps, sparklers, and smoke devices,” says Rhode.
Free educational booklets & information
Eye Care Specialists’ doctors are dedicated to the diagnosis and treatment of cataracts, AMD, glaucoma, dry eyes, nearsightedness, and diabetic eye disease. They have written their own series of booklets on these conditions. Call 414-3217520 ext. 235 for FREE copies, a handout on “When to Have Your Family’s Eyes Checked,” 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 information at www.eyecarespecialists.net.
When sparks fly and an accident occurs
Despite the best precautions, eye injuries do still occur. If so, follow these steps
• Seek immediate medical attention. Mild injuries can grow worse and cause serious vision loss. Time is valuable. Go directly to the emergency room or eye doctor.
• Stay calm and don’t panic. Your anxiety will only heighten the injured person’s fear and pain. Reassure them that you are going to the doctor to make sure everything is okay.
•Do not use any painkillers or eye medications—they may increase bleeding or not be sterile.
• The automatic response (especially for a child) will be to rub their eye. Keep their hands away from their face. If necessary, protect the eye by taping a shield like a foam cup against the cheek, eyebrow and bridge of the nose.
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Certified Strength and Conditioning Specialist – NSCA (2010)
Certified Yoga Instructor – WAC (2014)
Cup Therapy Certified – Myofascial Decompression (2020)
Reiki Master (2020)
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Philosophy
“You’ve always had the power, my dear, you just had to learn it for yourself.”
-Glinda (Wizard of Oz)
“Everyone likes to practice the skills they do well, but winners discipline themselves to work on their weaknesses until they become their strengths.”
“Hard work beats talent when talent forgets to work hard.”
Staying active is one of the best ways to maintain independence, improve mobility, and support overall health as we age. Regular exercise helps strengthen muscles, improve balance, increase flexibility, and keep the heart healthy. Even simple activities such as walking, stretching, swimming, or light strength training can make everyday tasks easier while reducing the risk of falls and injuries.
Physical therapy can be an excellent resource for individuals recovering from surgery, managing chronic pain, or dealing with conditions such as arthritis, joint replacements, or balance problems. A licensed physical therapist develops a personalized treatment plan based on each person’s needs and abilities, helping improve movement, reduce pain, and restore confidence. Physical therapy not only focuses on recovery but also teaches techniques to prevent future injuries and maintain long-term function.
When physical therapy is combined with regular exercise, the benefits are even greater. Exercises prescribed by a physical therapist are designed to target specific muscles, improve posture, increase stability, and enhance coordination. As strength and mobility improve, many people find they can return to activities they enjoy, whether that’s gardening, playing with grandchildren, traveling, or simply moving through daily life with greater ease.
Before beginning any new exercise program, it’s always wise to speak with your healthcare provider, especially if you have existing medical conditions or have been inactive for some time. Starting slowly and gradually increasing activity helps build strength safely while reducing the risk of injury. With the right guidance and a commitment to staying active, physical therapy and regular exercise can help you maintain your independence, improve your quality of life, and keep you moving for years to come.
