Modern Health and Living October 2025

As the leaves turn and we embrace the crisp days of October, it’s also a time to focus on our health and well-being. October is nationally recognized as Breast Cancer Awareness Month, a moment to honor those affected by breast cancer, celebrate the survivors, and support ongoing research and education.

This month reminds us of the importance of regular screenings, self-care, and staying informed about preventive measures. Whether through community events, fundraising efforts, or simple conversations with loved ones, each action contributes to awareness and early detection—key factors in improving outcomes for those facing breast cancer.

Let this October serve as a gentle nudge to prioritize your health, check in on your loved ones, and support the organizations and initiatives dedicated to fighting breast cancer. Awareness is more than a pink ribbon—it’s an opportunity to make a tangible difference.

As the air turns crisp and leaves paint the world in shades of amber and gold, autumn invites us to slow down and savor the season’s simple pleasures. It’s a time for cozy sweaters, warm drinks, and quiet moments of reflection, a season that gently encourages us to reconnect—with nature, with friends and family, and with ourselves. Whether you’re taking a stroll through a park blanketed in fallen leaves, enjoying the comfort of a homemade treat, or simply breathing in the cool, fragrant air, autumn offers a reminder that change can be beautiful, and that every season has its own magic. Take a moment this season to pause, notice, and enjoy all the colors, flavors, and feelings that make autumn unforgettable.

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Published by FoodTrients

To Aging Better Take the Strong Path

Boppart, want to share a little-known fact with the world: You don’t have to fall apart as you get older. Through carefully calibrated progressive strength training and supporting nutrition, you can stave off sarcopenia, along with dozens of other age-related illnesses.

Without any other disease or injury, the condition leading to sarcopenia can cause us to lose as much as 1 percent of our strength each year after we turn 30. To give you a glimpse of what can happen as we age, look at this progression of decline in muscle—starting as early as age 30—that commonly occurs if we are not proactively working to maintain our strength and fitness:

Ages 30-45: What is thought of as age-related loss of strength begins around the age of 30. We tend to become more sedentary and lose 3-8 percent of our strength per decade during this time period. Growing weakness makes us feel like doing less, which makes us weaker still.

Age 50: During our 50s, the rate of strength loss accelerates for most and we may experience some significant health challenges.

Age 65+: As we retire, we tend to become more sedentary still and as our strength declines further, even the common daily activities of life can become challenging.

Rear view of shirtless young man working out with dumbbellExercise is medicine for our brain and can trump bad genes.

Exercise revitalizes brain cells by creating more mitochondria which in turn help fight Parkinson’s and Alzheimer’s. It’s also never too late to start. A Finnish study revealed the favorable effects of exercise for cognitive decline even at ages 67-77.

It’s important that you don’t think about whether or not to exercise. It’s like this: Will I go to the gym today? Well, let’s see. How do I feel? Do I really need to? I did great yesterday. I am tired. I have an important meeting. Face it, you’ll talk yourself out of going. That’s what the conscious mind loves to do. It is important that instead you begin with the intention of building a habit and not of engaging in any further decision-making. It’s important that you don’t think about it, because every time you open it up to a process of decision-making consciously, you will falter, because conscious decision-making is made to be flexible.

Basements

Track Progress and Celebrate Milestones

Tips on Setting Fitness Goals

Setting fitness goals can be an exciting way to stay motivated and committed to a healthier lifestyle. The key to success is setting fitness goals that are both attainable and inspiring to avoid frustration, burnout, or even injury. Whether you’re just starting or looking to refine your current routine, these tips will help you create a plan that works for you. Be sure to consult with your doctor before beginning any new routines.

Start Small and Build Up

Rather than diving into an intense workout regimen right away, begin with manageable steps. For example, instead of aiming for an hour-long workout every day, start with 15-30 minutes of movement, four to five days a week. This consistency will help you develop a routine while allowing room for gradual progress. You can slowly increase the amount of time you spend as you get into a rhythm and feel yourself getting stronger.

Try a Group Exercise Class Once a Week

Adding a group exercise class to your schedule can boost motivation and accountability. Whether it’s yoga, spin, or strength training, being part of a class offers social support and structured guidance. If you’re unsure where to start,

check out classes at your local gym, community center, or even virtual options. You can modify activities to fit your fitness level.

Incorporate Variety by Trying a New Activity Monthly

Keeping workouts fresh prevents boredom and keeps you engaged. Make it a goal to try a new activity once a month. This could be pickleball, swimming, Pilates, or even hiking. Rotating activities keep things interesting, challenges different muscle groups, and improves overall fitness.

Make Walking a Key Part of Your Routine

Walking is one of the easiest and most accessible forms of exercise. Whether you aim for a daily 20-minute walk or set a step goal, walking offers great cardiovascular benefits without the need for special equipment. You can also challenge yourself by increasing your pace, taking scenic routes, or walking with a friend for added motivation. Setting realistic goals around walking may look like slowly increasing your pace or endurance, adding hills or elevation changes, or carrying small weights for added muscle tone.

Set a Strength or Flexibility Goal

Strength and flexibility are just as important as cardio for overall health. If you’re new to strength training, start with bodyweight exercises or light weights two times per week. For flexibility, incorporating yoga or stretching after workouts can improve mobility and reduce injury risk. Setting goals to do these activities regularly can help you feel more relaxed and can help with other workouts, too.

Track Progress and Celebrate Milestones

Monitoring your progress can keep you motivated. Use a fitness journal, app, or smartwatch to log workouts and achievements. Celebrating small milestones—like increasing endurance, lifting heavier weights, or attending regular classes—can keep you inspired to continue your fitness journey. Consider adding rewards if you’re incentivized by them; perhaps you have had an eye on a new book, a fun exercise headband, or even placing a sticker in your journal is a great way to mark milestone achievements.

Listen to Your Body and Adjust When Needed

While consistency is important, listening to your body is equally crucial. Some days, you might need to scale back intensity or opt for gentler movement like yoga or stretching. Adjusting your routine when necessary helps prevent burnout and injuries. By setting realistic and adaptable fitness goals, you’ll create a sustainable workout routine that supports your long-term health and well-being. Whether it’s walking more, joining a fitness class, or simply finding new ways to move, the key is to start small and build momentum over time.

For more fitness ideas, visit the CapTel www.captel.com.

The CapTel® Captioned Telephone shows word-for-word captions of everything a caller says, letting you read anything you cannot hear over the phone. CapTel is a NO-COST, federally funded technology available under the Americans with Disabilities Act.

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Internet connection • Landline telephone service

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How to Workout After Being Sick

By: KURU Footwear

Happy flu season, everyone! I suppose it’s inevitable, around this time of year, for illness to become a common aspect of our lives. When we’re crammed indoors like a bunch of sardines with head colds, germs will get passed around. After a week or two of moving from one prone position to another, using couches, beds, and floors as props, you may be ready to start exercising again.

Ready is an understatement. When you or I lace up our best fitness shoes and hit the treadmill for the first time after being sick, there are certain things we need to do to make sure we aren’t doing ourselves more harm than good. Here are some helpful exercise tips.

Key Takeaways

If you’re sick, it’s important to make sure you’re well enough to work out before you start. You should avoid exercising if you have a fever, haven’t finished all your medications, or have aches, pains, or chest congestion.

When you’re ready to work out after being sick, make sure to stay hydrated and have had two days of good, healthy food intake. Start slowly and increase your intensity gradually over time. If you feel overly fatigued, wait a day or two before trying to exercise again.

Be aware of your body’s limits and don’t push yourself too hard. By treating your body well, you’ll be able to recover faster and get back to your peak per-

formance in no time.

1.

Ensure You’re Well Enough to Exercise

First, we must ensure we’re well enough to work out. If you have a fever, you’re not ready to work out. You’re not ready to work out if you haven’t finished all your medications. You’re not ready to workout if you have aches, pains, or chest congestion.

When you’re sick, you want your body to use all of its resources to get you feeling better. By using your energy to exercise, you may be temporarily suppressing your immune system and preventing yourself from healing. Nobody likes feeling out of shape, but it’s better to let your workout wait until you’re well enough to do it.

2. Stay Hydrated After Being Sick

If you’re feeling well enough to work out, the second thing you need to do is stay hydrated. Fluids are important for exercise and cases of flu. Electrolyte imbalance is common and can cause some nasty results. Drinking lots of fluids will help you heal faster and keep you balanced so that you’ll feel better doing it when you work out after you’ve been sick.

3. Eat Healthy Before Exercising

You also want to ensure you’ve had two days of good, healthy food intake before you attempt to work out after you’ve been sick, especially if you’ve been suffering from the stomach flu. Without the calories to support your energy expenditure, you will be unable to work out and feel good. Eat a lot of protein and carbohydrates before you get back into your workout.

4. Start Slowly After Being Sick

When you do start working out after you’ve been sick, start slowly. You may have lost a bit of your edge while you were sick. It’s natural for you to feel out of shape and obsessively determined to jump back into exercise with a vengeance. Fight this instinct, and take it slowly.

It won’t take too much effort to get back to where you were. Use our tips for building endurance the right way. Start slowly, and increase your intensity gradually over time. In the beginning, you may want to work out fewer days than you previously did or cut your workout time in half. By taking it slowly, you’ll be back to your peak performance in no time.

5. Monitor Your Body While Exercising

As you ease into your workout routine, monitor your body to ensure you’re still feeling well. If physical exercise overly fatigues you, wait a day or two before you try it again. Be aware of your limits, and don’t try to push them too much right after you’ve been sick. If you treat your body well, it will treat you well. For more information visit /www.kurufootwear.com.

Kale

Nutrition Profile and Recipes:

A Healthy Vegetable with Strong Disease-Fighting Properties

By Charles Platkin, PhD, JD, MPH W

Why: It’s packed with disease-fighting compounds. For instance, #kale has twice as much vitamin C as an orange (120 mg per 100g, vs. 59 mg per 100g). Wow that’s a lot of vitamin C. Like broccoli and cabbage, kale is a cruciferous vegetable. One cup has more than 200 percent of the Daily Value (DV) for vitamin A, including sought-after lutein and zeaxanthin (for healthy eyes) and beta carotene (for healthy skin and eyes), 5 percent of the DV for fiber and 684 percent of DV for vitamin K, which helps bone hold onto the calcium it has.

Health Perks: One of the key benefits is the abundance of antioxidants chemicals that slow down the aging process and help prevent heart disease and certain kinds of cancer by blocking the cellular and arterial damage caused by oxidation.

According to researchers from the Department of Human #Nutrition at the Agricultural University of Krakow in Poland, brassica vegetables contain a lot of valuable antioxidants, including vitamins C and E, carotenoids and antioxidant enzymes such as catalase, superoxide dismutase (SOD) and peroxidase, which help to prevent cancer.

Additionally, kale is rich in glucosinolates. Glucosinolates are phytonutrients that remove free radicals from the body by stimulating the body’s own natural antioxidant systems. This cascade of antioxidant activity unlike the one-shot, finite amount you get from most direct antioxidants actually cycles over and over within the physiology, continuing to protect your system for as long as three to four days after they’ve been consumed.

However, glucosinolates and S-methylcysteine sulfoxide also account for what some consider kale’s bitter and unpleasant flavor. Many cooks recommend giving the kale a massage, which reduces bitterness. Also, adding sweet (honey, fruit, etc.) and salt can really enhance the flavor.

In addition, kale has high levels of the flavonoids kaempferol and quercetin, which help reduce inflammation, keep blood vessels healthy and prevent DNA damage that can lead to cancer. Finally, it has good amounts of calcium and is loaded with magnesium.

How to Select and Store: According to the Produce for Better Health Foundation’s Fruits & Veggies More Matters ( www.fruitsandveggiesmorematters.org), “Choose dark colored kale bunches with small to medium leaves. Avoid brown or yellow leaves. … Store kale in a plastic bag in the coldest part of the fridge for three to five days.”

Nutrition: 1 cup raw: 33 calories, 2.87g protein, 5.86g carbs, 2.4g fiber, 0.62g fat.

Need to Know: If you are taking blood-thinning or anti-coagulant drugs such as warfarin (brand name Coumadin), you need to avoid large amounts of kale, because its high level of vitamin K could interfere with your medications.

The researchers from the University of Agriculture in Krakow also found that “the cooking process of kale resulted in lowering of the antioxidant activity of its antioxidants especially of vitamin C, polyphenols and to the lesser extent of beta

carotene.” They also stated that these findings confirm the fact that kale should be eaten raw or with minimal processing (such as blanching them briefly).

According to the Environmental Working Group, kale is in the “plus” category for their “Dirty Dozen.” “These crops did not meet traditional Dirty Dozen criteria but were commonly contaminated with pesticides exceptionally toxic to the nervous system.”

Interesting: In Scotland they often use the expression “Come to Kale” to invite someone to dinner. They eat a lot of kale there.

Vegetarian Kale Soup

Healthy Recipe provided by Allrecipes.com, submitted by Donna B.

Makes 8 servings

2 tablespoons olive oil

1 yellow onion, chopped

2 tablespoons chopped garlic

1 bunch kale, stems removed and leaves chopped

8 cups water

6 cubes vegetable bouillon (such as Knorr)

1 (15-ounce) can diced tomatoes

6 white potatoes, peeled and cubed

istock.com/ Jacob Wackerhausen

2 (15-ounce) cans cannellini beans (drained if desired)

1 tablespoon Italian seasoning

2 tablespoons dried parsley

Salt and pepper to taste

Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in the water, vegetable bouillon, tomatoes, potatoes, beans, Italian seasoning, and parsley. Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.

Nutritional Information (1 serving ): 277 calories; 4.5g fat; 401mg sodium; 50.9g carbohydrates; 10.3g fiber; 9.6g protein.

Kale, Quinoa and Avocado Salad with Lemon Dijon Vinaigrette

Healthy Recipe provided by Allrecipes.com, submitted by Stephanie

Makes 4 servings

Salad

2/3 cup quinoa

1 1/3 cups water

1 bunch kale, torn into bite-sized pieces

1/2 avocado, peeled, pitted and diced

1/2 cup chopped cucumber

1/3 cup chopped red bell pepper

2 tablespoons chopped red onion

1 tablespoon crumbled feta cheese

Dressing

1/4 cup olive oil

2 tablespoons lemon juice

1 1/2 tablespoons Dijon mustard

3/4 teaspoon sea salt

1/4 teaspoon ground black pepper

Bring the quinoa and water to a boil in a saucepan. Reduce the heat to medium-low, cover and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.

Place the kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover and steam until the kale is hot, about 45 seconds; transfer to a large plate. Top the kale with the quinoa, avocado, cucumber, bell pepper, red onion and feta cheese.

Whisk the olive oil, lemon juice, Dijon mustard, sea salt and black pepper together in a bowl until the oil emulsifies into the dressing; pour over the salad.

Nutritional Information: (1 serving): 342 calories; 20.3g fat (3.1g saturated); 552mg sodium; 35.4g carbohydrates; 6.4g fiber; 8.9g protein.

Dr. Charles Platkin is the founder and Executive Director of the Center For Food As Medicine (FoodMedCenter.org), a not-for-profit organization working to bridge the gap between traditional allopathic medicine and the use of food as medicine in the prevention, treatment, and management of disease. Core to its work is the dissemination of reliable, peer-reviewed information, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. Dr. Platkin has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition.

For more information visit www.foodmedcenter.org.

Adult Day Center

A home away from home

How to Stay Radiant, Resilient, and Joyful with Age

No matter our physical age, it is always important to grow older with grace and a sense of personal style. As we continue to find things that are important to us, perhaps this list can guide us.

1. Embrace change. It is inevitable, so make change work for you to shape your future.

2. Love yourself. Take good care of yourself. Take time for physical activity such as walking, exercise, yoga, etc. Invest time and effort into making your future bright and healthy.

3. Inside counts. Get healthy on the inside to help look healthy on the outside. Getting proper sleep and eating right are crucial.

4. Nutritious choices. Eat plenty of fruits and vegetables. Make sure you include foods rich in omega-3s in your eating plan, with tasty options like salmon, walnuts, flaxseed and more.

5. Negatives are no-no’s. Eliminate negativity from your thoughts. Focus on the positive. Work to reduce the effects of stress in your life.

6. The skin you’re in. Good skin care is important. Don’t forget to exfoliate and moisturize. Good skin care habits pay off in the long run. (Hey guys—and gals, too! Corn meal, right out of your cupboard, makes a fast and effective exfoliant! Cleanse face as you usually do. Afterwards, splash face with water, but do not dry. Pat about 1 tablespoon of uncooked corn meal onto your face, but not on eyelids. Gently, but firmly, rub the corn meal granules over your face, except for eyelids and the tender skin just below eyes. Rinse, pat dry, and smooth on moisturizing cream or lotion. Your face, now devoid of old, dead skin, will look more vibrant and feel wonderful.)

7. Cultivate curiosity. Aging well involves your mind as well as your body. Keep it active and it will serve you for a lifetime.

Maintain Stability And Preserving Motion

Motion-preserving Spinal Implant minimizes back pain and leg issues

By Michael Jones, MD, neurosurgeon, ProHealth Neuroscience Care

An innovative treatment option is available for patients experiencing debilitating lower back and leg pain. The total posterior spine system (TOPS) is an enhanced motion-preserving surgical implant that addresses two critical functions of the spine – maintaining stability and preserving motion.

For eligible patients with lumbar compression, the bilateral cushion-bearing and articulating implant is designed to minimize back pain as well as tingling, weakness, pain and numbness in the legs.

Unlike spinal fusion surgery, the implant allows some movement at the surgical site, providing an additional option for eligible patients ages 35 to 80 who have spinal stenosis (the space around the spinal cord is too narrow) and spondylolisthesis (a vertebrae slips out of position and contacts the one below it).

While many treatment options are available for spinal pain, patients with spinal stenosis and other specific conditions have historically had two general op-

tions to address their symptoms. Minor degeneration can be addressed with simple decompression, a surgical procedure that removes a small portion of bone, disc material or both, to relieve pressure on the nerve roots in the lower back.

Severe degeneration requires more aggressive decompression that involves fusion. Fusion ensures the spine does not become unstable and often involves removing spinal joints. Fusion can actually accelerate degeneration at adjacent levels of the spine and eliminate motion at the point of fusion.

TOPS allows neurosurgeons to perform aggressive decompression while retaining the biomechanics of the spine, preserving motion. It is essentially a spinal joint replacement and may be a viable option for people who meet the surgical criteria and are considering spinal fusion. The procedure is a particularly good option for patients who want to maintain motion in their spine and return to active lifestyles more quickly than a fusion allows.

The implant is designed to facilitate bending, straightening and twisting movements with reduced pain. When compared with traditional spinal fusion, TOPS patients experience a faster recovery and fewer restrictions during recovery. Two years after surgery, more patients report significant improvement in daily activity and fewer required repeat operations.

During surgery, the device is inserted in the lumbar vertebral joint and affixed to the spine with screws. The size of the implant is matched to the patient’s spine.

The implant is manufactured by Premia Spine and distributed in the U.S. by Medtronic. First used in Europe in 2005, the device has since been enhanced in a number of ways, including new materials and sizes. TOPS was the subject of a 24-month study in the U.S. before receiving FDA approval.

Prior to the introduction of TOPS, lumbar fusion was the gold standard in surgical treatment for low-grade degenerative spondylolisthesis with stenosis. Globally, the TOPs device has a success rate of 77%, compared with 24% for fusion.

ProHealth Neuroscience Care’s spine program provides free telephone consultations for anyone who is experiencing back or neck pain, or who has interest in pursuing additional options for the treatment of spinal deformity. Appointments can be scheduled by calling 262-928-8532 or making an online request.

Michael Jones, MD, is a neurosurgeon with ProHealth Neuroscience Care. As part of ProHealth’s spine team, he works with patients to help them control back or neck pain and restore movement, strength and flexibility. In October 2023, he implanted the first TOPS device in Wisconsin at ProHealth Waukesha Memorial Hospital.

Are you in need of new assistive technology, such as an iPad, smart phone (iPhone or Samsung), and want to learn how you can purchase them at a reduced cost with the TEPP Voucher?

Visit our state-of-the-art, beautifully renovated Assistive Technology Center and meet at no charge with technology experts to determine your needs for the latest assistive devices. Appointment is preferred. Walk-ins Welcome!

Call or visit us today or get more information at hearwi.org We are conveniently located on 102nd and National Ave. Address: 10243 W. National Avenue, West Allis, WI 53227 Phone: 414-604-2200 • Email: info@hearwi.org

Home Care Services!

Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.

Top Ten Foods to Help Prevent Breast Cancer

Published by Keith Block, MD

Cruciferous Vegetables

These include broccoli, cauliflower, brussel sprouts, bok choy, mustard greens. They contain sulforaphane and indole-3-carbinol (antioxidants) and helps to convert unhealthy estrogens into healthy ones. No other group of foods currently has more scientific support suggesting it can help prevent breast cancer. For example, a study in China found cruciferous vegetable consumption was linked to better survival in breast cancer patients. Crucifers also help in the prevention of other cancers.

Cherries:

Contain perillyl alcohol, a powerful inhibitor of many kinds of cancer. Cherries are rich in anthocyanins, which are potent natural anti-inflammatories and antioxidants. One large study demonstrated that a high intake of cherries and related fruits was linked to low breast cancer risk.

Walnuts:

Contain several ingredients shown to help slow cancer progression, including phytosterols, antioxidants and omega-3 fatty acids. In addition, walnuts have been shown to reduce the risk of cardiovascular disease, by reducing “bad” cholesterol levels (LDL), while at the same time increasing levels of “good” cholesterol (HDL).

Garlic:

Contains a group of compounds known as organosulfides, which have a multitude of physiological effects such as reducing platelet aggregation, reducing blood lipids, killing bacteria and fungus, and stimulating the immune system. Organosulfides are most potent when the garlic is first crushed or diced and allowed to sit 10 minutes before using. Several studies have shown garlic may help confer some protection against several different cancers, including breast cancer.

Baked Salmon with Argentinean Chimichurri sauceSalmon:

Science suggests that women with increased levels of omega-3s (which reduces inflammation) in their tissues lower their risk of breast cancer. A study done at the University of Southern California showed that women who were postmenopausal and ate a small portion of fish daily were less likely to develop breast cancer than women who averaged less than one ounce a day. In addition, one recent randomized controlled trial showed omega-3s help prevent neuropathy in breast cancer patients. Conversely, a higher intake of omega 6’s – known to increase inflammation – has been associated with increased levels of inflammation in breast cancer survivors.

Turmeric:

Contains curcuminoids and other aromatic oils that exhibit anti-inflammatory and anti-cancer activity; as well as protecting against DNA damaging free radicals. One randomized controlled trial, published in the Journal of Clinical Oncology, suggested that curcumin supplements can reduce skin damage due to radiation therapy in breast cancer patients.

Soy, such as miso, tofu, tempeh:

Contain what are known as phytoestrogens, or weak plant-like estrogens. These phytochemicals are known as isoflavones; and eating soy foods, especially starting in adolescence, can reduce a woman’s risk of developing breast

cancer, as one study of Canadian women suggested. It’s also important to note that a recent review by the Block Center’s research staff did not find any indication that soy foods are potentially problematic for breast cancer patients (we suggest nonGMO soy foods).

Green Tea:

Contains catechins. Research suggests that catechins can inhibit telomerase (an enzyme) in cancer cells, with the goal of disrupting their immortality, and helping normalize cell replication. Green tea consumption is linked to a lowered risk of breast and other cancers.

Flaxseeds:

Contain significant amounts of cancer-fighting lignans, which may protect due to their estrogen altering abilities, anti-angiogenic properties, and the ability to reduce the chances of cancer cells spreading. In addition, adding flaxseed to the diet increased levels of endostatin, a natural anti-angiogenic, in breast tissue.

Berries:

Berries, such as blueberries, strawberries, and raspberries:

Strawberries, blackberries, and raspberries contain a common powerful cancer fighter called ellagic acid. Blueberries, raspberries and blackberries contain an abundance of anthocyanidins, which are antioxidants that can help reduce the risk of a number of cancers.

Breast Cancer Risk In Younger Women May Be Influenced By Hormone Therapy

NIH study could help to guide clinical recommendations for hormone therapy use among women under 55 years old.

Scientists at the National Institutes of Health (NIH) have found that two common types of hormone therapy may alter breast cancer risk in women before age 55. Researchers discovered that women treated with unopposed estrogen hormone therapy (E-HT) were less likely to develop the disease than those who did not use hormone therapy. They also found that women treated with estrogen plus progestin hormone therapy (EP-HT) were more likely to develop breast cancer than women who did not use hormone therapy. Together, these results could help to guide clinical recommendations for hormone therapy use among younger women.

The two hormone therapies analyzed in the study are often used to manage symptoms related to menopause or following hysterectomy (removal of uterus) or oophorectomy (removal of one or both ovaries). Unopposed estrogen therapy is recommended only for women who have had a hysterectomy because of its known association with uterine cancer risk.

“Hormone therapy can greatly improve the quality of life for women experiencing severe menopausal symptoms or those who have had surgeries that affect their hormone levels,” said lead author Katie O’Brien, Ph.D., of NIH’s National Institute of Environmental Health Sciences (NIEHS). “Our study provides greater understanding of the risks associated with different types of hormone therapy, which we hope will help patients and their doctors develop more informed treatment plans.”

The researchers conducted a large-scale analysis that included data from more than 459,000 women under 55 years old across North America, Europe, Asia, and Australia. Women who used E-HT had a 14% reduction in breast cancer incidence compared to those who never used hormone therapy. Notably, this protective effect was more pronounced in women who started E-HT at younger ages or who used it longer. In contrast, women using EP-HT experienced a 10% higher rate of breast cancer compared to non-users, with an 18% higher rate seen among women using EP-HT for more than two years relative to those who never used the therapy.

According to the authors, this suggests that for EP-HT users, the cumulative risk of breast cancer before age 55 could be about 4.5%, compared with a 4.1% risk for women who never used hormone therapy and a 3.6% risk for those who used E-HT. Further, the association between EP-HT and breast cancer was particularly elevated among women who had not undergone hysterectomy or oophorectomy. That highlights the importance of considering gynecological surgery status when evaluating the risks of starting hormone therapy, the researchers noted.

“These findings underscore the need for personalized medical advice when considering hormone therapy,” said NIEHS scientist and senior author Dale Sandler, Ph.D. “Women and their health care providers should weigh the benefits of symptom relief against the potential risks associated with hormone therapy, especially EP-HT. For women with an intact uterus and ovaries, the increased risk of breast cancer with EP-HT should prompt careful deliberation.”

The authors noted that their study is consistent with previous large studies that documented similar associations between hormone therapy and breast cancer risk among older and postmenopausal women. This new study extends those findings to younger women, providing essential evidence to help guide decision-making for women as they go through menopause.

istock.com/Halfpoint

Reducing Your Risk of Cancer: What You Need to Know

By Ann M. Maguire, MD, MPH, FACP

Cancer is a complex disease, and its development can be influenced by a mix of genetic, environmental, lifestyle and biological factors. While not all cancers are preventable, some can be avoided through informed choices and proactive health care. Understanding the most significant risk factors – and what you can do about them – is an important step toward reducing your risk.

Understanding the Risk Factors

Some cancer risk factors are beyond your control. For example, age, diseases that weaken the immune system or cause chronic inflammation, and inherited genetic mutations play a role. If you have a strong family history of certain cancers, genetic counseling may help assess your risk and guide early detection or prevention strategies.

However, most cancers are not inherited. Instead, they result from a combination of factors including environmental exposures or lifestyle habits that occur over time. This includes factors like smoking, unhealthy diet, physical inactivity, alcohol use and exposure to harmful substances including radiation.

Lifestyle and Environmental Influences

Tobacco use remains the leading preventable cause of cancer. Smoking has been directly linked to lung, throat, mouth, pancreas, bladder and many other cancers. Even secondhand smoke exposure increases risk. Avoiding all tobacco products and quitting if you currently smoke is one of the most powerful cancer prevention strategies available.

Diet and nutrition also play a significant role. Diets high in red and processed meats, low in fruits and vegetables or excessively high in added sugars have been associated with increased cancer risk. Emerging research suggests that sugar may not only contribute to obesity (a known cancer risk factor) but might also influence cancer growth directly through metabolic and inflammatory pathways.

Alcohol is another factor to consider. Regular alcohol consumption has been linked to several cancers, including those of the breast, liver, mouth and colon. According to current evidence, there may be no truly “safe” level of alcohol consumption when it comes to cancer risk.

Being overweight or obese is associated with at least 13 types of cancer, including colorectal, postmenopausal breast, endometrial, kidney and pancreatic cancers. Physical inactivity contributes to this risk. The good news is that regular exercise not only helps with weight management but also strengthens the immune system and reduces inflammation – both of which may play a role in cancer prevention.

Exposure to UV radiation from the sun or tanning beds significantly increases the risk of skin cancers, including melanoma. Wearing sunscreen, protective clothing, and avoiding tanning devices can help protect your skin.

Other environmental exposures include radon (a naturally occurring gas that can cause lung cancer), air pollution and certain occupational chemicals. Testing your home for radon and minimizing exposure to industrial pollutants when possible can help reduce risks.

Infections and Cancer

Some viral infections are known to cause cancer. For example, human papillo-

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Be Prepared: Know What to Do for an Eye Injury Emergency

By Cheryl L. Dejewski

The accompanying article in this issue gives tips for preventing common eye injuries in the home environment. Despite the best precautions, however, accidents, unfortunately, do still occur. The doctors at Eye Care Specialists, a leading area ophthalmology practice, offer the following information regarding the best forms of first aid to use for a variety of emergencies.

Sand, Small Debris or Other Foreign Bodies in the Eye

“Lift the upper eyelid out and down over the lower lid and allow the tears to wash out the foreign body. Blink a few times. If the particle does not wash out, you can try flipping the lid inside out to look for and remove any foreign bodies. If this is also unsuccessful, keep the eye closed, bandage lightly, and seek medical attention. Do not rub the eye. If there appears to be a foreign body directly on the eyeball, do not try to remove it yourself. Seek immediate medical attention

from your eye doctor or local emergency room,” says Michael Raciti, MD.

Chemical Burns

“Immediately flush the eye with water, continuously and gently, for 15 minutes. Keep the eye open and roll it around as much as possible during this flushing process. Do not use an eye cup. Do not bandage the eye. Seek prompt medical attention. Chemicals act quickly on the surface of the eye and can cause serious damage in just a few seconds. Do not waste precious time searching for a neutralizing solution if water is more readily accessible,” explains Daniel Paskowitz, MD, PhD. His partner, Daniel Ferguson, MD, adds, “Because the eyelids close reflexively in reacting to trauma, they can be difficult to pry and hold open. Washing a chemical out of the eye is best accomplished through the use of four hands: two to pry the lids open and two to control the stream of water. An effective method for keeping the eyelids open is to place two fingers from one hand on the lower lid margin and pull down, and place two fingers from the other hand on the upper lid margin and pull up.”

Blows to the Eye

“Gently apply a cold compress immediately for 15 minutes, and again each hour as needed. This should reduce pain and swelling. Seek immediate medical attention if there is excessive swelling or discoloration, or if vision is blurred, distorted or painful,” states Brett Rhode, MD.

Cuts and Punctures

“Seek medical attention immediately. If an object is protruding from the eye, do not try to remove it. Cover the eye with a loose-fitting shield (for example, a small paper cup) and secure it with tape. Do not wash the eye with water. Do not put any pressure on the eye,” says David Scheidt, OD.

Proper immediate treatment of an eye injury can prevent permanent loss of vision. However, it is important to remember that first aid is just that, the treatment given “first” until experienced medical help is available. As soon as first aid is completed, you should call your eye care professional, your family physician, or take the victim to a nearby hospital emergency room.

For More Information

The doctors of Eye Care Specialists have provided medical, surgical and laser services to more than 200,000 area residents at offices in West Allis, Wauwatosa, and downtown Milwaukee. They have been named “Top Doctors” by both MKElifestyle and Milwaukee Magazines. Visit their extensive educational website at www.eyecarespecialists.net for detailed information and free brochures about a variety of common eye concerns (including cataracts, glaucoma, diabe-

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What Is A Zero Waste Lifestyle?

By Hazel Bennett

There’s no way around it. From plastic in our oceans to global climate change, unsustainable demand on our planet’s resources is starting to leave its mark. As more people become aware of the need for change, various green lifestyle trends have risen to the forefront of the conservation conversation.

When going green hit the mainstream, we learned that not all environmentally conscious trends are created equal. With green fads that promote conspicuous consumption and greenwashed products that make ethical shopping harder, it’s important to make sure we’re investing our time, money, and effort where it matters.

One philosophy that has gained a huge following is the zero waste movement. At the individual level, the definition of zero waste is sending as little garbage to a landfill or incinerator as possible. In the bigger picture, a zero waste home or community’s goal is to change the way people view trash to fit nature’s no-waste policy.

The Dirt on Linear Economies: Mending a Messy Situation with Zero Waste Living

Trash is a human invention. In nature, one system absorbs and uses the byproducts of another. Water that falls as rain evaporates back into the air. Animal remains go on to fertilize the plants that other animals eat. This circular system uses and reuses resources in a cycle that produces zero waste.

Accepting the concept of waste results in a linear economy instead of a circular one. Societies mine raw materials, process them into products, throw those products away, and then mine more resources to feed demand. The problems with a linear system are obvious: what happens when our resources are limited? And, what do we do with all that waste?

Where Does Trash Go?

Americans tend to be disconnected from their garbage, which can make zero waste living a hard sell. Most of us don’t have to look at our trash after it’s out of the house, so it’s easy to kick it (or roll it) to the curb and forget about it. This might explain why Americans lead the world in wastefulness, creating up to 250 million tons of garbage each year, or about 4.4 pounds per person per day.

There are three waste management options for trash: recycling, landfill, or incineration. Recycling is by far the best method, but it’s not perfect. Only a small amount of collected items is eligible for recycling because of moisture, food, or chemical residues. Plastic also presents a problem. Since we can’t truly recycle plastic, we downcycle it into poorer forms until It ends up in the dump.

Landfills and incineration plants offer an even worse deal for the planet. Because landfills often cover their waste, even biodegradable items can’t break down in the open air. Their decay then produces methane, a potent greenhouse gas. Incineration is flawed, too. Burning trash at waste-to-energy plants is a relatively inefficient way to create energy, and it also releases pollutants.

How Sustainable Lifestyles like Zero Waste Can Help

Zero waste living helps individuals and communities think about their household trash, where it goes, and its effect on our ecosystems. By paying attention to what we throw away, we can learn to get more out of what we already have and build ethical, eco-friendly habits.

The best way to start a zero waste journey is to take a trash audit. Note everything that goes in the garbage for a week and look for patterns. Are plastic dinnerware, beauty product bottles, or takeout containers repeat offenders? Pinpoint the areas where you waste the most and consider what lifestyle changes you can

ZERO>>page 24

Stress can take its toll on your health and your smile.

Look and Feel Better with a Rejuvenating Acupressure Facial

Authored 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.

For more information visit www.totalhealthinc.com.

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Sometimes Inaction is the Right Action

Staying alone with one’s thoughts becomes an exercise of mindfulness when in the presence of alcohol and/or use disorder. A 2010 study revealed those with drug and/or alcohol dependency have a greater aptitude for high anxiety than those without dependency or individuals who are prone to abusing alcohol and/or substances. When anxiety spikes, the body sends panicked signals to the mind, which then compels an individual to act. “Do something,” the mind urges. “Anything!”

Thoughts of an anxious mind suggest flurries upon flurries of ways to escape feeling discomfort. In the attempt to regain control and return to comfort, anxious thoughts often press individuals to act in ways that can come back to bite them. The pent-up nature of anxiety can make it feel as if inaction will inevitably prevent any future feelings of being comfortable, when in fact the opposite is true. Rushing to act simply for action’s sake will have far greater negative repercussions than not taking unnecessary action. When the tickle of anxiety creeps up the central nervous system, try asking “What harm will inaction create?”

TURNING ONE MISTAKE INTO TWO

In marching band — this may sound random, but trust the process — musicians are judged on their ability to play music together and move together. Judges dock points from bands whenever a player moves out of rank. Players who halt out of formation may receive multiple negative marks for attempting to noticeably overcorrect. Such is the way with the high anxiety that accompanies alcohol and/or substance use disorder.

When anxiety begins to take over a person’s mental state, there is an underlying message that something is off. Interpreting this sensation as a mistake, the tendency can be for those experiencing anxiety to make efforts to “right the ship.” This instinct turns one mistake into two, usually with the overcorrection marking the more outstanding of the two. Nobody wants to sit in the discomfort of social anxiety or feelings of panic. Acting in response to these impulses, however, overlooks the reach of anxiety’s influence on anyone who also copes with alcohol and/or use disorder.

TAKE YOUR TIME

How many times have you rushed into a decision because you thought “something” should be done? Chances are these actions turned out to be unnecessary overreactions in hindsight. While action is necessary for recovering from alcohol and/or substance use disorder, the urge to act without direction and intention can play out like Wile E. Coyote air-walking off the cliff’s edge, only realizing the ground is baseless after it’s too late. Don’t be afraid to take your time, as the time-tested recovery adage urges.

Act with confidence and empowerment rather than the fear of judgment. The next time anxiety distorts logic and ramps up the passage of time, take a moment to self-reflect with breathing. Ask “Why is this action necessary?” and “In what ways might this be unnecessary?” Empowered actions form the cornerstones of recovery, so these foundational decisions should consist of thoughtfulness and care in contrast to impulsive and anxiety-driven rationale. Take action — not merely for the sake of escaping a moment — and do so intentionally.

THINKING IS DOING

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back on time-tested strategies can reduce stress while providing the comfort of security and routine.

Some time-tested strategies might include:

Speaking with a peer or sponsor in recovery

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Connecting with your breathing to slow heart rate and calm the racing mind

When anxiety increases, taking up simple mental tasks such as thinking of as many states as you can remember

Removing yourself from stressful situations in order to collect your thoughts

Drinking lots of water

Putting on headphones to listen to a familiar and soothing song

Going for a scenic walk through nature

The ability to sit and reflect on one’s own thoughts fundamentally presents an opportunity unique to human consciousness. It is understandable that this gift might overwhelm us at times. When the volume of thoughts turns up, focus on using the mind to quiet them, instead of your actions.

Anxiety has become a staple in compounding mental health diagnoses. Individuals coping with alcohol and/or substance use disorder may experience anxiety that triggers their temptation to use, coinciding with otherwise reckless behavior. The ability to insert a thoughtful pause can prevent snowballing a chain of events that stem from the roots of anxiety. Not every problem can be solved by a race across town or an impassioned speech. Some things just take time, and as hard as that may be to hear, it is crucial for each person to take their own time before acting. It might be hours, months, or even years, but you will know when it is time to act. All it takes is truthful check-ins with yourself. At WisHope, we understand that the road to recovery lasts a lifetime, and we strive to empower those in recovery with the help of resources, long after leaving a treatment facility or recovery home. Don’t wait to get help — call us today at (844) 947-4673.

STRONG<<page 5

Morning Exercise.

As long as we’re dealing with weak muscles, an intelligently pursued exercise program that starts from the point of “let’s work to strengthen it” can make huge changes. What is your plan of action when you’re feeling pain? Try the following:

Gather information.

Seek professional advice from a physical therapist or a qualified exercise physiologist.

Be willing to listen and work on what ails you.

Address the issues: Rehab the back; work on the shoulder. Reject the pain and weakness you begin with as an outcome, and be ready to transform the situation. You can grow strong again and resume physical activity once you have tackled your ailment.

Over the long term, you need to make your body strong enough to support your entire system.

The truth is, within 2 or 3 months, most issues will improve significantly enough that you will become confident that it’s possible to change the entire trajectory of decline into one of improvement.

In other words, you need to get on and stay on the Strong Path. FoodTrients

Combining her passion for food and a lifelong commitment to promoting a healthy lifestyle, Grace O has created FoodTrients, a unique program for optimizing wellness. cLifestyle tips, age-defying recipes, and secrets of the healing properties of food are the centerpiece of FoodTrients-–all available through cookbooks, e-newsletters, and visit www.foodtrients.com.

make that will have the biggest impact.

Principles of a Zero Waste Home

The 5 Rs of zero waste are a good beginner’s guide to cutting down on trash in many aspects of life. Simply follow the steps, here listed in order of importance, to rethink and revise your choices for a healthier earth:

Refuse

Start by saying no to things you don’t need, such as plastic bags at the supermarket, straws in drinks, or promotional freebies like pens and stress balls. Refusing also means checking for harmful chemicals or excessive packaging before you buy. Instead, choose eco-conscious alternatives like natural cleaners, bulk foods, and other zero waste products.

Reduce

Limit your future needs by developing waste-free habits. Cook at home more often, grow your own herbs, or sign up for electronic bills. Not all of our waste ends up in the family trash can, either. Buying energy-saving bulbs, unplugging appliances when not in use, and riding a bike when possible also conserve resources. Even these small adjustments can have a big impact on waste output over time.

Reuse

Try to reuse what you have instead of buying something new. For example, find creative ways to reinvent leftovers rather than cooking another meal. Swap clothes with a friend when you’re craving new outfits, or repair rather than replace furniture. For necessities, pick reusable zero waste products, such as washable cloth towels instead of disposable paper ones.

Recycle

Recycling is better than sending trash to a landfill, so it’s still an option for items you can’t eliminate, avoid, or reuse. Do some research into recycling services in your area to find out which items you can and can’t recycle. Rinsing and drying recyclables before sticking them in the bin can also help them make the cut.

Rot

Buying just the amount of food you need is always the goal, but life sometimes leaves you with leftovers. Instead of sending old food to a landfill, let it break

down naturally via composting. There are a variety of easy indoor and outdoor composting methods perfect for a big backyard or a cupboard under the sink

Are Zero Waste Products and Programs Worth the Hype?

The zero waste movement is not without its criticisms. Access to waste-reducing community programs and zero waste shopping choices is uneven. People in large cities or high-income areas have an easier time maintaining sustainable lifestyles across the board, including zero waste. Then there’s also the underlying doubt that plagues all green movements: does zero waste make a difference?

One person, business, or community can’t save the planet alone, but that’s where trends do their best work. The power of social movements and ideas lies in their ability to unite people around one goal. As multinational companies adopt zero waste policies and megacities like Los Angeles commit to zero waste programs, an environmentally responsible future seems that much closer.

Step 1: Adopt the 5 Rs

The foundation of zero-waste living is built on the 5 Rs:

Refuse what you don’t need (think plastic straws, single-use cutlery, or excessive packaging).

Reduce what you do need (buying in bulk or opting for secondhand items). Reuse as much as possible (invest in reusable water bottles, shopping bags, and containers).

Recycle responsibly (only after the first three steps—recycling isn’t a perfect solution).

Rot your organic waste (composting food scraps keeps them out of landfills and nourishes the soil).

Step 2: Audit Your Trash

Before making any big changes, take a look at what you throw away most often. Are food scraps filling your bin? Are plastic wrappers piling up? Identifying your biggest waste sources helps you focus on where to start reducing.

Step 3: Make Simple Swaps

You don’t have to overhaul your life overnight. Start with small, sustainable swaps:

Kitchen: Swap plastic wrap for beeswax wraps, and paper towels for reusable cloths.

ZERO>>page 47

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Navigating Solo Aging: Building Community, Purpose and Peace of Mind

By Steve Gurney, Founder of Positive Aging Community

As more of us face the prospect of aging without the traditional support of nearby family or children, the concept of solo aging has never been more relevant. Over the years, I’ve had the privilege of speaking on this topic with hundreds of members of the Positive Aging Community. These conversations have affirmed a powerful truth: While each aging journey is deeply personal and unique, it doesn’t have to be isolating or uncertain. With proactive planning and intentional connection, solo aging can become a chapter defined by community, purpose and peace of mind.

The Power of Planning Ahead

One of the most valuable insights I’ve gained is that solo agers—those navigating life without immediate family—are often among the most proactive planners. This forward-thinking mindset helps prevent crises, avoiding the last-minute scramble often left to neighbors or distant relatives. Embracing the identity of a solo ager is empowering. It encourages us to take ownership of our path and intentionally build the support systems we need.

Building Your Personal Village

A cornerstone of thriving as a solo ager is cultivating a personal village—a supportive network of relationships and resources that provide companionship, assistance and a sense of belonging. Here’s how to begin:

Take Inventory: Identify the family, friends, neighbors and professionals already in your life.

Define Your Purpose: Reflect on what brings you fulfillment, and seek out opportunities that align with your values and interests.

Nurture Relationships: Strengthen existing bonds and offer support to others— reciprocity is key.

Expand Your Network: Engage with clubs, volunteer opportunities or community groups that resonate with you.

Set Boundaries, and Be Authentic: Share openly, but maintain healthy limits to safeguard your well-being.

Celebrate Growth: Recognize and honor the evolving nature of your village— welcome new connections while cherishing longstanding ones.

Importantly, a strong personal village can also contribute to affordability. When friends, neighbors, volunteers and community organizations offer assistance, it reduces the need to rely solely on paid service providers—preserving valuable resources in your budget for other priorities.

Securing Trusted Proxies

Choosing reliable health care and financial proxies is vital. While family members are often the default choice, trusted friends or professionals—such as licensed fiduciaries or Aging Life Care Professionals®—can be equally, if not more, appropriate. The most important quality is trustworthiness, not a specific title. Take time to build relationships with your chosen proxies to ensure they understand your values and wishes before entrusting them with such a critical role.

Embracing Positive Aging

Solo aging isn’t about going it alone—it’s about designing a life filled with connection, meaning and security. Through thoughtful planning, intentional relationships and openness to new opportunities, solo agers can navigate this phase of life with confidence, optimism and peace of mind.

What if your workout also boosts your retirement plan?

Financial strategist Jeff Smith and fitness expert Jennifer Scherer launched Fitness & Finance Radio, a podcast teaching real people how to align their health and wealth goals

There are three things we know about retirement that we need to take into consideration now. First, people are living longer, which means that without proper planning, they may run out of money. Second, healthcare expenses continue to rise, with no end in sight, which means people will spend a portion of their retirement income on healthcare costs. Lastly, most people fall short of retirement savings, causing a crisis. One husband and wife duo is on a mission to help change that, bringing together their passions for financial planning with holistic wellness.

“You can boost your retirement planning by ensuring you are doing things to stay in better health,” said Jeff Smith, a financial planner and owner of Fredericksburg, Va.-based The Retirement Smith. “When you have better health and wellness, you will not have to use your retirement finances to pay medical bills. That’s something we want to help people harness the power of.”

Smith has teamed up with his wife, Jennifer Scherer, to create a podcast focusing on holistic wellness and financial planning for retirement. The Fitness & Finance Radio podcast (available weekly on Apple Podcasts and YouTube) offers people a look at essential topics they need to know about keeping healthy and how it can impact their overall finances in retirement. Some of the podcast focuses have been on fitness, meeting finances, not allowing others to derail your

success, if you are doing enough, return on intensity, overeating and overspending, childhood food and money habits, etc.

Listeners can tune in to hear the duo chat about the topics and get advice and insight that may help them now and in their retirement years. The two bring passion and experience to the table, with Smith being a financial planner and owning The Retirement Smith and Scherer being a health and fitness expert and owning The Fredericksburg Fitness Studio. Both businesses are located in Virginia and have a long-standing following of people whose services they have helped.

“We are excited to team up for this podcast and envision it helping many people ease into their retirement years with better health and wellness and the finances that will see them through,” said Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “We both bring something to the podcast that listeners will enjoy and gain knowledge from, making it fun.”

According to the National Council on Aging, the amount of unpaid medical debt that older Americans have exceeds $54 billion. They also report that the four million older adults who have medical debt do have health insurance. Medical debt is a growing problem that is putting senior finances at risk. Making holistic wellness a factor in one’s life may help reduce the medical expenses that people face in their retirement years, which also gives their finances a major boost.

The Fitness & Finance Radio podcast can be accessed on YouTube for free, where they share insights on living a stronger, smarter, and more financially secure life. The Retirement Smith provides individualized financial planning services for clients in Fredericksburg, Virginia, and beyond, helping families achieve long-term security through a personalized, fiduciary-first approach. Meanwhile, Fredericksburg Fitness Studio offers private, customized fitness programs by appointment and recently opened its newest location in downtown Fredericksburg. The studio features reformer Pilates and its signature approach—the innovative FFS 541 Method—a holistic system that’s gaining attention across the fitness industry. This method is built on five key pillars: physical fitness, nutrition, recovery, social support, and education, and is delivered through four core services: Pilates, personal training, recovery therapy, and registered dietitian-guided nutrition.

Designed to empower, inspire, and support pain-free living, the 541 Method combines science-backed techniques with personalized coaching to help clients thrive—one transformation at a time. To learn more about Fredericksburg Fitness Studio, visit the site: https://www.fburgfitness.com. To get more information about The Retirement Smith, visit the site at: https://www.theretirementsmith.com/ .

About Fitness & Finance Radio

Fitness & Finance Radio is a podcast produced by the married couple Jeff Smith and Jennifer Scherer. Both own businesses in Fredericksburg, Va., with Smith as a financial planning expert and owner of The Retirement Smith and Scherer as a fitness and nutrition expert and owner of the Fredericksburg Fitness Studio. To learn more about Fredericksburg Fitness Studio, visit the site: https://www.fburgfitness.com. To get more information, visit the site at: www. theretirementsmith.com.

How Peanuts Help Lower Blood Pressure & Shed Weight

If you’re trying to find the right foods for weight loss and lowering blood pressure, we have good news: not only can peanuts help you fight cravings by helping you feel fuller for longer, they might add extra benefits for your health! Including some that could help save your life.

The Obesity Epidemic and Its Effects

In the most recent estimate by the World Health Organization, more than 1.9 billion adults ages 18 and over were overweight (39% of the population), with 650 million adults classified as obese (13% of the population).[1] And in the U.S., those numbers are climbing.[2]

Unfortunately, being in the overweight or obese category puts us at an increased risk for developing serious conditions, including type 2 diabetes[3] and cardiovascular disease[4]. These conditions are two of the leading causes of death in the United States.[5] To help lower our risks for these conditions, proper diet and exercise are essential — but as a recent study from the University of South Australia has found, some food choices could be even more beneficial.

The Study

Researchers studied two groups of adults, all at moderate or high risk of type 2 diabetes, and placed them on 6-month diets designed for weight loss. This included a “Control Group,” which was instructed not to eat any nuts or nut butters, and a “Peanut Group.” The Peanut Group consumed 35g of lightly-salted, dry-roasted peanuts twice per day before meals (70 grams, or 2.5 ounces total, each day). Otherwise, their weight loss tactics were identical. So, what did they find out?

Surprising Findings

After 6 months, researchers re-examined the participants in both groups and saw some pretty surprising results:

Weight Loss – Even with the 70g/day addition of lightly salted, dry-roasted peanuts in the Peanut Group, both groups succeeded in losing weight [6].

Blood Sugar Management – Both groups saw improved fasting glucose and insulin control, as well as improved HbA1c, which is a measure of long-term blood sugar control.

Lower Blood Pressure – Greater systolic blood pressure reductions were seen in the Peanut Group versus the Control Group.

Can Peanuts Lower High Blood Pressure?

Even though the peanuts were lightly salted, participants still saw improved systolic blood pressure compared to those in the control group. But when you look at the facts, it’s easy to see why:

Many people may not know that lightly salted peanuts are naturally a low-sodium food, usually containing between 90-100mg per serving.

Peanuts contain one of the highest levels of arginine, an amino acid that helps to dilate blood vessels and lower blood pressure.

Peanuts are also an excellent source of magnesium, which is a mineral well known to help regulate blood pressure.

Peanuts Let You Treat Yourself Without Cheating On Your Diet

What impressed researchers the most about the findings was that the addition of peanuts to the Peanut Group’s diet improved the effectiveness of the diet. So,

if you find it hard to stick to your weight loss goals, peanuts could be just what the doctor ordered!

Thanks to their unique combination of protein, fiber, heart-healthy fats and more, peanuts provide hunger-satisfaction that won’t impede your progress. And, with the added bonus of lowering your cardiovascular disease risk (as well as a host of other health benefits like lowering blood pressure), it’s one snack that always has your back.

Live a Longer Life: The Health Benefits of Peanuts

We know peanuts and peanut butter have a long shelf life, but can they help us live a longer life? It looks like the answer is yes!

How Peanuts Can Help You Live Longer

A recent study published in the Journal of the American Heart Association found that you can lower your risk of dying prematurely from multiple causes, including cardiovascular disease (one of the leading causes of death worldwide, according to the World Health Organization). All it takes is eating a healthy plant-based diet with plenty of nuts, legumes, fruits and vegetables.1

The Studies Are Stacking Up

This isn’t the first time the benefits of peanuts have been corroborated, though. In 2018, a review of 18 prospective studies on nut consumption found similar associations with a reduced risk of death from all causes, the strongest reduction being in risk of coronary heart disease mortality.2 Researchers also noted that these benefits can be achieved at even a relatively low rate of consumption—so even if you just have time for one quick handful a day, you’ll still be helping your body!

What Makes Peanuts So Powerful?

One of the reasons it only takes a small amount is that there’s a lot of nutrition packed into every peanut kernel. So, let’s unpack it and take a closer look at just some of the ways they help our bodies feel their best:

Peanuts have the most protein of any nut

High levels of arginine help improve your blood flow·

Peanuts contain over 75 percent heart-healthy unsaturated fat

They are a good source of fiber, vitamin E, and magnesium, and also contain folate, potassium, and zinc

They are filled with bioactive components like antioxidants, flavonoids and resveratrol, which deliver huge health benefits

Real Nutrition for Disease Prevention

A separate 2019 study by the National Institute of Health took a wider view of the power of nuts—this time examining their impact on risk of disease as well as mortality for adults aged 50-71. Researchers found overall nut consumption lowered mortality risk by 22%, and also lowered risk of dying from cancer, cardiovascular disease, respiratory, infectious, renal and liver disease.3 These results were similar to what researchers found in 2015, where peanut consumption lowered risk of dying prematurely by 21%.4

Like Peanut Butter Better?

If you’re a peanut butter fan, there’s plenty to be excited about. A 2015 study on the health effects of nuts (including peanut butter) found that, along with reduced mortality risk, participants who consumed 10g/day had a 44% reduced risk of dying from a neurodegenerative disease compared to those who had none.5

To learn more about some of the amazing ways peanuts can help your health, your heart, and your mind, be sure to check out our www.peanut-institute.com.

Hot Honey Peanuts

GLP-1 Protein

Servings:

16 tbsps

Ingredients

1 tbsp of unsalted butter

1 tbsp of cayenne pepper hot sauce

2 tbsp of honey

1/4 tsp of cayenne pepper

1 cup of dry roasted unsalted peanuts

Instructions

Preheat oven to 350 degrees and line a small baking sheet with parchment paper and set aside.

In a small saucepan, combine butter, hot sauce, honey and cayenne pepper. Stir and bring to a boil, lower to a simmer and cook for 1 minute until sauce has reduced.

Turn off heat, add peanuts to the saucepan and stir until peanuts are well coated.

Spread peanut mixture on to the baking sheet allowing plenty of space so that the sauce doesn’t pool. Bake peanuts for 10-12 minutes. Remove from oven and allow to completely cool before serving. Sprinkle with Kosher salt if desired.

Sleep Disruptions Linked to Health Problems

The days may be shorter right now, but darker evenings do not necessarily mean sleep comes more easily. The Centers for Disease Control report that nearly ⅓ of adults report they get less than the recommended seven or more hours each night. While it may seem like sleep is a luxury, getting enough rest can make or break your overall health.

Adults over the age of 60 are especially vulnerable to physical and emotional health consequences caused by lack of sleep, including Type 2 diabetes, stroke, heart disease, and even obesity. Here’s what you need to know about keeping yourself and your aging loved one, as healthy as possible.

How Much Sleep Do Seniors Need?

The Centers for Disease Control recommends seniors over the age of 60 get 79 hours of sleep per night. While this number may seem attainable at first glance, sleep disturbances caused by medication side effects, pain, or cognitive decline can make falling asleep and staying asleep difficult for most older adults.

Sleep can be elusive for older adults, especially those living with Alzheimer’s disease or other types of dementia. As the disease progresses, seniors can have

trouble regulating their sleep patterns, and their natural circadian rhythm can evaporate. This often translates into too much sleeping during the day and not enough at nighttime. Unfortunately, sleeping too much during the day can cause increased isolation from peers, which leads to the disease progressing even faster. It’s a vicious cycle that begins with the inability to fall asleep and stay asleep during the nighttime hours.

Dangers of Sleep Disruptions

Older adults, whether they have dementia or not, face serious health consequences due to insomnia or other sleep disruptions. In fact, a recent study published in Neurology®, the medical journal of the American Academy of Neurology, found a link between insomnia and stroke, as well as between insomnia and heart attacks. Beyond this recent research, there have also been studies demonstrating a lack of consistent sleep leading to obesity, depression, and even anxiety.

How to Get Enough Sleep

You can prevent health problems by making good sleep habits a priority in your life. You can also encourage the older adults in your life to pick up some habits that lead to better sleep as well. Consider any of the following as you start your quest for better sleep:

Consult your loved one’s physician about their sleep disruptions. Decline sleep medications and instead work with the doctor to review current prescriptions to see if there are any that are contra-indicated or that could prevent steady sleep.

Limit napping during the day. Instead, beat afternoon fatigue with movement. Take a walk around the block, try an online yoga class for seniors, or participate in a group exercise class.

Stick to a routine. Wake up at a consistent time and begin getting ready for bed at a consistent time.

Limit too much television or other screen time beginning a few hours before heading to bed. Try reading or listening to music instead.

Get pain under control, especially if your loved one has breakthrough pain that wakes them up at night. Work with your loved one’s doctor to find a pain reduction regimen that could be more practical for sleeping habits.

For seniors living with dementia, encourage meaningful activity during the day to prevent sleeping and focus on a routinized schedule in the evening hours, which will signal the brain to get ready for sleep.

If your loved one is struggling with consistent sleep, you may need additional support or resources. Call the team at Oasis Senior Advisors. Our team has years of experience working in the greater Milwaukee area aging network. We can direct you to options that are best suited for the senior in your life. Call us today to tell us more about your situation. Visit www.oasissenioradvisors.com/locations/milwaukee.

Enjoy Autumn in your

istock.com/Rawpixel

The Power of Mind–Body Practices

in Managing Health Conditions

Mind and body practices are a large and diverse group of procedures or techniques that are administered or taught by a trained practitioner or teacher. Examples include acupuncture, massage therapy, meditation, relaxation techniques, spinal manipulation, tai chi, and yoga.

Research findings suggest that several mind and body practices are helpful for a variety of conditions. A few examples include the following:

Acupuncture may help ease types of pain that are often chronic, such as lowback pain, neck pain, and osteoarthritis/knee pain. Acupuncture may also help reduce the frequency of tension headaches and prevent migraine headaches.

Meditation may help reduce blood pressure, symptoms of anxiety and depression, and symptoms of irritable bowel syndrome and flare-ups in people with ulcerative colitis. Meditation may also benefit people with insomnia.

Tai chi appears to help improve balance and stability, reduce back pain and pain from knee osteoarthritis, and improve quality of life in people with heart disease, cancer, and other chronic illnesses.

Yoga may benefit people’s general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance.

Yoga may also help with low-back pain and neck pain, anxiety or depressive symptoms associated with difficult life situations, quitting smoking, and quality of life for people with chronic diseases.

Mind and body practices generally have good safety records when done properly by a trained professional or taught by a well-qualified instructor. However, just because a practice is safe for most people doesn’t necessarily mean it’s safe for you. Your medical conditions or other special circumstances (such as pregnancy) may affect the safety of a mind and body practice. When considering mind and body practices, ask about the training and experience of the practitioner or teacher, and talk with that person about your individual needs. Also, don’t use a mind and body practice to postpone seeing a health care provider about a health problem.

Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

Meditation and Mindfulness: What You Need To Know

What are meditation and mindfulness?

Meditation has a history that goes back thousands of years, and many meditative techniques began in Eastern traditions. The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being. Some types of meditation involve maintaining mental focus on a particular sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase. Other forms of meditation include the practice of mindfulness, which involves maintaining attention or awareness on the present moment without making judgments.

Programs that teach meditation or mindfulness may combine the practices with other activities. For example, mindfulness-based stress reduction is a program that teaches mindful meditation, but it also includes discussion sessions and other strategies to help people apply what they have learned to stressful experiences. Mindfulness-based cognitive therapy integrates mindfulness practices with aspects of cognitive behavioral therapy.

What are the health benefits of meditation and mindfulness?

Meditation and mindfulness practices may have a variety of health benefits and may help people improve the quality of their lives. Recent studies have investigated if meditation or mindfulness helps people manage anxiety, stress, depression, pain, or symptoms related to withdrawal from nicotine, alcohol, or opioids.

personalized care plans tailored to the individual needs of each resident, allowing them to live comfortably and happily in their own home.

At its core, assisted living provides residents with help around-the-clock to ensure that their physical, emotional, and medical needs are met. This can range from assistance with activities of daily living (ADLs), such as bathing and dressing, to managing medications or providing emotional support. Many communities also offer services such as housekeeping, meals, transportation, recreational activities, social events, and more.

The Benefits and Challenges of Assisted living:

istock.com/Jacob Wackerhausen

A Comprehensive Guide

Are you considering assisted living for a loved one? It can be a difficult decision to make, as it involves many considerations and emotions. Assisted living provides a great option for seniors who need assistance with daily activities and medical care. But it also presents challenges, such as adjusting to a new environment and a loss of independence.

In this comprehensive guide, we explore the benefits and challenges of assisted living, helping you make an informed decision. We look at what assisted living is, how it can improve quality of life, how to choose the right facility, and how to make the most out of an assisted living facility. By the end of this guide, you will have the information you need to make the right decision about opting into an assisted living community.

What is Assisted Living and How Can it Improve Quality of Life?

Assisted living is a form of supportive housing designed to provide seniors with help and care in a safe and secure environment. It is an increasingly popular option for those who wish to maintain their independence while still receiving the necessary support from trained professionals. Assisted living facilities offer

The benefits of assisted living extend far beyond just physical care; it can also improve quality of life by giving seniors greater access to healthcare services as well as increased safety and security measures. Residents can receive regular visits from nurses and other specialists who are available to provide specialized medical treatments. In addition, many assisted living facilities have on-site staff members available 24/7 in case of any emergencies or accidents that may occur. Furthermore, the socialization opportunities offered through assisted living can be invaluable for seniors who may feel isolated due to mobility issues or other limitations associated with aging. Communities often organize engaging events such as movie nights and group outings that allow residents to connect with one another in a safe and comfortable setting. This can help reduce feelings of loneliness or depression that are common among older adults.

Ultimately, assisted living has the potential to greatly enhance quality of life for seniors by providing them with personalized care plans tailored to meet their unique needs—all while allowing them freedom and independence within the comfort of their own home.

The Benefits and Challenges of an Assisted Living Environment

Assisted living environments provide seniors with numerous benefits and can be a great way to ensure quality of life for those in need of extra care. The most notable benefit is access to healthcare. Assisted living facilities often have access to on-site medical staff who are able to provide specialized care and support that may not be available elsewhere. This includes assistance with activities of daily living, such as dressing, bathing, and meal preparation. Additionally, safety and security are also improved in an assisted living environment due to the presence of 24-hour staffing and state-of-the-art security systems.

Another benefit is socialization opportunities. Assisted living facilities often host a variety of activities designed to promote physical, mental, and emotional well-being among residents. These activities range from group exercise classes and educational programs to art classes, movie nights, and more.

The Connection Between Mental and Physical Health

Learn how to improve the connection between your mental and physical health.The connection between mental and physical health is a strong one, which is why it’s equally important to prioritize both in your life. Here are some tips to take advantage of the connection between mental and physical health and enjoy feeling like your best self:

Find exercises you enjoy

Establishing a regular exercise routine is one of the most powerful things you can do to make yourself physically and mentally healthier. The many benefits of exercise include lower rates of depression and anxiety, stronger muscles and bones, successful weight management, higher energy, brain and memory protection, chronic pain reduction, and more! Find workouts that you enjoy and that work for your ability level, such as:

Hiking

Bicycle riding

Yoga Dancing

Kayaking/canoeing

Strength training

If you can’t often make time for a full workout, you can fit exercise naturally into your day by taking the stairs, meeting up with friends for nature walks, parking at the back of the lot, and more. As always, check with your doctor before beginning any new exercise routine.

Stay relaxed with meditation and sleep

Your body and mind can benefit greatly from meditation and getting enough sleep. Meditation is often used to help treat stress, anxiety, and even addiction. The health benefits of sleep also extend to both the brain and body. Getting enough sleep can help boost your immune system, lower you risk of heart disease and help you focus and think more clearly.

Eat the colors of the rainbow

To amp up the nutrition of your diet, aim to make it aesthetically beautiful! “Eating the rainbow” of fruits and veggies is recommended as a way to maximize the health-boosting phytonutrients in your day. Many of us focus on the physical health benefits of vegetables (which are plentiful!), but studies also link high fruit and vegetable intake with better mental health and optimism. Learn how to fit more fruits and veggies into your diet here!

Design upbeat playlists

Yes, there are even compelling scientific reasons to kick back with your favorite tunes! Music has emotional, cognitive, and physical health benefits, including better memory, emotional regulation, lower anxiety and depression, more energy, and a healthier heart. To enjoy music with hearing loss, make use of hearing aids and other assistive listening devices. You can also enjoy these benefits by making music yourself; check out these famous musicians with hearing loss.

Socialize and laugh with others

Strong relationships and friendships have health benefits too! Spending time with positive people, either in person or virtually, makes you happier, more confident, less stressed, and yes, even physically healthier, thanks to an immune system boost.

Those with hearing loss can easily stay connected to others with the help of a CapTel captioned telephone. Call friends and family members and read along with every word they say! Shop our selection of hearing loss telephones here.

The connection between mental and physical health shouldn’t be overlooked in your life! Continue to our health and wellness blog for even more content to keep you feeling your best.

Low Oxygen Levels Signs, Monitoring, & Solutions

The body’s ability to take in oxygen, and distribute it to vital organs is the most critical aspect of good health. This is especially true with older people, as maintaining adequate oxygen saturation, can decline as seniors age. This is known as Hypoxemia.

Let’s take a closer look at oxygen levels in seniors, and what you can do to help your loved one maintain the healthiest respiratory system possible.

Why Monitoring Oxygen Levels is Important

Simply put, oxygen is the key to life. It is vital to every part of our bodies, including the brain. In addition to the long-term physical problems associated with low oxygen levels, mental acuity can also suffer, in the form of confusion, fatigue, and cognitive impairment.

Elderly couple sitting together on a chair near a window, smiling and holding hands.

Signs of Low Oxygen Levels in the Elderly

There are several ways to recognize inadequate blood oxygen levels in seniors, including:

Headaches

Breathing Difficulties

Rapid Heart Rate

Mental Confusion

Weakness

Bluish skin color

Should your older loved one experience any of these symptoms, it’s important to seek help from their doctor right away.

What is a Healthy Blood Oxygen Level?

Blood oxygen levels will vary in older people, based on age, and overall health status.

Typically, a normal blood oxygen saturation reading for a healthy person is between 95% and 100%.

Your loved one’s doctor might find a lower oxygen saturation level acceptable. However, any person with a blood oxygen level of 90% or lower should seek medical attention right away.

How to Monitor Oxygen in the Elderly

Modern medical technology has made it very simple to accurately measure and monitor your loved one’s blood oxygen levels. Several devices are readily available, and reasonably inexpensive, including:

Fingertip Pulse Oximeters

An extremely easy, and accurate way to monitor blood oxygen levels is with a fingertip pulse oximeter.

An oximeter is a small, spring-loaded device that is placed on a person’s index finger.

This machine emits light through the finger, and via a sensor on the other side, measures how much illumination passes through without being blocked by tissue, or flowing blood.

The fingertip oximeter will display a numerical percentage of oxygen saturation found in the blood.

A healthy sense of balance

Everyday activities like reaching for your coffee cup, bending down to pick up the paper, putting on your shoes, and getting up from a chair require subtle shifts in your body’s weight distribution. When you were younger, you wouldn’t have had to worry about this. But as you age, and falling becomes a bigger risk, do you need to improve balance for healthy aging, and to stay safe in later life?

A healthy sense of balance is important because it allows you to hold your position or move at will during these everyday activities without falling. Gravity is constantly pulling you downward, giving you the tendency to fall, but your ability to balance prevents this from happening. Balance control is a complex physiological process and, just as with muscles, if you don’t use it, you lose it. And from a physical perspective, as the body ages, muscle strength, joint range of motion, and reaction time all decrease too. These factors can have a negative effect on your balance and may lead to balance dysfunction - a factor linked to falls among the elderly. And this is a serious issue.

Falls from poor balance can cause serious, and even life-threatening, injuries. A combination of balance therapy, fitness and wellness and orthopedic physical therapy can prevent this and help you age healthily, and remain active well into retirement.

The CDC Stats On Falls

According to the CDC, accidental falls are the leading cause of death among older adults. Each year, one in three adults over the age of 65 falls, and the risk of falling increases proportionately with age – at 80 years, over half of seniors fall annually. Recovery from a fall can sometimes take at least a year in a longterm facility, with some patients never returning to their homes. Among this age group, falls are the number one cause of fractures, hospital admissions for trauma, loss of independence, and injury deaths.

Most of the fractures caused by falling are in the arm, hand, ankle, spine, pelvis, and hip, with hip fractures being one of the most serious types of a fall injury, often resulting in long-term functional impairment, nursing home admission, and increased mortality – One out of five hip fracture patients dies within a year of their injury. In fact, falls account for 25% of all hospital admissions, and 40% of all nursing home admissions – 40% of those admitted to nursing homes do not return to independent living; 25% die within a year. These statistics are pretty grim – but don’t for a minute think that there’s nothing you can do about it or that it won’t happen to you. Perhaps you believe that if you limit your activities and become even more sedentary that your chances of falling will decrease (not true!).

If you think you can avoid falling as long as you stay at home, know this: The majority of all falls take place inside the home. Those who do fall are two to three times more likely to fall again, and many people who fall, even if they are not seriously injured, develop a fear of falling.

Injuries from falls, reduced mobility and activity, and the fear of falling can significantly reduce your quality of life, making you dependent on others and taking away your freedom to move and live independently. For more information visit www.fyzical.com/waukesha or call 262-349-9297.

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

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

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

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

High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior Our non-smoking community is the perfect place to call home.

Hill Crest, located on the Woodland Ridge Campus offers centrally located one adn two bedroom apartment homes fo rthe independent senior. In close proximity to all of your shopping, dining and entertainment needs, our social activities will have your social calendar full year-round. Income restrictions may apply.

Located on the Woodland Ridge Campus adjacent to the Towering Woods Nature Conservancy, Crestview offers one & two bedroom apartment homes in a non-smokin, pet-friemdly (restrictions apply) community. Enjoy an indepdendent lifestyle with 24-hr. emergency maintenance available. Income restrictions may apply.

Building Strength and Community: Milwaukee

County YMCA Supports Seniors’ Health with FOREVERWELL®

For generations, the YMCA has been more than a fitness center — it has been a cornerstone of community, connection, and wellness. In Milwaukee County, the YMCA of Metropolitan Milwaukee continues to stand out as a gathering place where people of all ages and stages of life can focus on their well-being while fostering meaningful relationships.

Regular exercise has been shown to improve strength, flexibility, balance, and cardiovascular health, which are key factors to help seniors maintain their independence and vitality later in life. The Y offers a variety of fitness classes and evidence-based programs designed to help older adults stay active and reduce their risk of chronic health conditions.

Social isolation is also a growing concern among older adults. By providing opportunities for connection, the Y takes a holistic approach to aging. “The Y is where I come not just to exercise, but to see friends and feel part of something bigger,” shared one longtime member.

United under the signature name of FOREVERWELL®, the Y provides activities for ages 55+ that are focused on three main areas:

• Move: Physical activity programming that keeps the body strong and flexible.

• Connect: Social gatherings, volunteer opportunities, and community events that strengthen friendships and combat isolation.

• Discover: Opportunities for learning, enrichment, and exploration to keep the mind sharp and engaged.

As a whole, FOREVERWELL offerings reflect the Y’s belief that healthy living is about nurturing spirit, mind, and body.

Financial accessibility is another concern for older adults, especially once they retire. Many health plans and insurance providers, including Medicare Advantage, offer wellness benefits that cover all or part of a Y membership. Programs like SilverSneakers®, Renew Active®, and Silver&Fit® are accepted at the Y, meaning seniors can often enjoy full access to facilities and classes at little to no cost.

With locations across the county, the YMCA of Metropolitan Milwaukee remains dedicated to strengthening community and supporting healthy living at every stage of life. For seniors looking to stay active, engaged, and connected, the Y offers far more than a gym — it’s a place to belong.

For more information on membership options and FOREVERWELL programs, go to ymcamke.org/FOREVERWELL.

A Senior Friendly Way To Downsizing & Moving

Autumn is here and you’ve decided your home may be too large, too costly to maintain, too difficult to maintain, too unsafe without expensive safety features to meet your needs, too far from transportation, or too far away from shopping centers and medical offices. Your home has become an inconvenience and now you’ve decided to buy or rent a smaller home or apartment.

It’s a good time to make your next move. Now that the weather has become coller it makes it easier to get around searching for your next residence.

It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition. Moving on your own often presents challenges that can quickly turn what should be a two-hour move into an all-day event. In most cases, you only have a certain amount of time in which your move needs to be completed. Rushing to complete your move can lead to a variety of mishaps including lost time and broken or missing items.

Mark Your Calendar!

“SPRING INTO WELLNESS” HEALTH FAIR

Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transportation other than your car? Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenance-free living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet? Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions.

Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.

Whether you are moving to a smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing.

If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown.

Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day.

Make sure you have phone service at your current home and new home on moving day. Have the name of the contact of your new apartment or senior residence ahead of time.

Discover the Advantages of Tudor Oaks Senior Living Community!

Located on a large, beautifully landscaped campus, Tudor Oaks is a unique retirement community for today’s seniors seeking a

Tudor Oaks offers...

Luxury

Tips for Touring a Senior Living Community

How to Find Your New Home Among Assisted Living Communities

When you or a loved decide to downsize and move into an assisted living community or independent living apartment , it’s not just about safety or healthcare; it’s also about finding your new home. A place where you feel happy and comfortable!

The transition into a retirement community is a major life decision. That’s why it is best to visit several different senior living communities. Look for quality, safety, and most importantly – a great reputation. Read the community’s online reviews.

Though it’s tempting to choose a community that’s closest to your current home or possibly the most affordable option, don’t settle if you think there may be better options that can meet your current and future healthcare needs.

6 Tips for Touring Senior Communities

After you’ve decided what communities you’ll be visiting, here are a few tips to keep in mind during your tour:

1) Ask questions. Don’t be afraid to ask a lot of questions, even if they seem unnecessary in the moment. Tour guides should be willing and happy to answer all questions that may arise. Ask what kind of meal plans are available and if the kitchen takes special requests for dietary requirements. Inquire when visitors are allowed and if overnight accommodations can be provided for them.

Learn about the community’s social activities and whether transportation is provided to off-campus appointments and events.

2) Find reviews or feedback from residents. During your tour, make sure to talk to residents and ask how they feel about living in the community. Or, look for reviews of the community on the internet to see what others are saying.

3) Enjoy a meal. The food should taste great! Quality of food is important to your overall health and happiness; so if possible, join the residents for a meal. Find out if you can order items other than what is being offered, and if the kitchen takes note of special dietary restrictions or food allergies.

4) Observe the state of the building and grounds. Note how well-maintained the parking lots, walkways and landscaping are as you’re walking into the building. There should also be some outdoor areas for residents to gather and enjoy the fresh air. Once inside, pay attention to how clean the hallways and communal areas are. The senior community should smell fresh and be as dust-free as possible. Again, the best way to get an accurate “feel” for the community is to visit on an off-day; not during an open house.

5) Meet the staff and residents. While on your tour, talk with staff members as well as the residents. Take note of their attitudes; are they friendly, courteous, and seem happy to be there? Do the residents look like they are engaged and energized? The happiness of current residents can speak volumes about the community.

6) Go with your gut. If it seems difficult to make a final decision, remember to trust your instincts. Did it seem like you would be happier at one place over the other? Did you like the décor better, or were the staff slightly more welcoming at a certain community? In the end, it’s important to go with where you feel you’ll be most comfortable in the years to come.

For more information visit www.tudoroaks.net or call 414-529-0100.

The Hidden Benefits of Embracing Life as It Comes

Paying attention to what’s going on right this second can be hard. We often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past we can’t change. We can miss out on experiencing the present.

It’s possible to train yourself to focus on the present moment. You become aware of what’s going on inside and around you—your thoughts, feelings, sensations, and environment. You observe these moments without judgment. This is called mindfulness.

“We’re looking at our thoughts and feelings with curiosity, gentleness, and kindness,” explains Dr. Eric Loucks, director of the Mindfulness Center at Brown University.

Mindfulness has its roots in Buddhist meditation. Meditation is a practice that aims to increase awareness of the mind and concentration.

In recent years, mindfulness has become a household term. Mindfulness programs are now commonly found in schools, workplaces, and hospitals.

Mindfulness can involve a sitting meditation that’s practiced in a quiet space. In this practice, you focus on your breathing or sensations in your body. If your mind wanders—like thoughts popping in about things you need to do—you try to return your mind to the present moment.

But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating. You can also be mindful while interacting with others.

Health Benefits of Mindfulness

Studies suggest that focusing on the present can have a positive impact on health and well-being.

Mindfulness-based treatments have been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain.

“For many chronic illnesses, mindfulness meditation seems to improve quality of life and reduce mental health symptoms,” says Dr. Zev Schuman-Olivier of Harvard University.

One of the first mindfulness-based therapies was used for depression. Many studies have shown that it can be effective for some people.

Mindfulness appears to help with depression in two ways. First, it helps you develop the ability to stay grounded in the present, explains Dr. Sona Dimidjian of the University of Colorado Boulder. She studies the use of mindfulness-based treatments to prevent relapse of depression, including among pregnant women.

With depression, “your attention can get hijacked into the past or future,” she explains. You spend time focusing on past negative experiences or worrying about things to come.

Second, mindfulness can help you “de-center” from such thoughts. “It’s like being able to sit on the riverbank and watch thoughts floating by like leaves on a stream,” Dimidjian says. “Developing the skill of mindfulness can help stop you from being pulled into any one thought and carried down the stream. People often experience thoughts like, ‘nothing ever works out for me,’ or ‘it’s always going to be this way. Over time, and with practice, you can develop the ability to stand back from these painful thought patterns.”

Researchers are now studying whether mindfulness training can help with a variety of other conditions, including PTSD, eating disorders, and addiction.

MOMENT<<page 46

Schuman-Olivier is looking at whether mindfulness can help reduce anxiety among people being treated for opioid use. This could help prevent relapse.

Developing Healthy Habits

Being mindful may also help you make healthier choices. Loucks’s team at Brown created an eight-week mindfulness program for people with high blood pressure.

They studied whether the program increased participants’ awareness of their habits. This included how they ate. The study found that participants chose a healthier diet after taking the course.

You can bring mindfulness to your eating habits, too. Studies suggest that it can help reduce binge eating and emotional eating. Paying closer attention to your body can help you notice signals that you’re full and help you better enjoy your food.

This body awareness seems to be one part of how mindfulness helps people adopt healthier habits. If you’ve just eaten a jelly donut, you may be more likely to notice an unpleasant sugar crash, Loucks explains. Remembering this can help you to make better food choices in the future.

This goes for positive feelings too. “With physical activity, just about everybody feels better afterwards. So, with mindfulness training we’re aware of it improving our mood, and then we can use that reward to actually train ourselves,” Loucks says.

Mindfulness may also help with setting a goal. “We can place our mind on being more active or eating more fruits and vegetables. And if we place our intention there, it may be more likely that we’re going to carry through and make it happen,” Loucks explains.

Learning To Be Mindful

If you want to practice mindfulness, there are many online programs and apps. But they’re not all created equal. Experts suggest looking for resources from medical schools and universities. Check to see if they’re evidence-based.

Dimidjian’s team developed an eight-week self-guided online mindfulness program. Her studies showed that the program helped reduce symptoms of depression more than a standard treatment alone.

“If you end up having difficulty with an app, though, don’t take it personally or think that you’re somehow bad at mindfulness, or it’s not meant for you,” Schuman-Olivier says. You can also try finding a teacher or someone with the skills to guide you in mindfulness training.

And just like any skill, mindfulness takes practice. “Just because something is simple, doesn’t mean that it’s easy,” Dimidjian says.

Mental training can take time and dedication. Aim for a few minutes of mind-

fulness each day to start.

A body scan meditation can be a good way to connect with your body. It helps make you aware of how your body feels as you mentally scan from head to toe. Start in a comfortable position with your eyes closed. Take several deep breaths. Then, notice your feet. How do they feel?

Let your scan travel up your body—legs, stomach, arms, hands, neck, and finally, head. Notice any sensations or discomfort. Try not to change or judge these feelings—you’re simply checking in. Doing body scans on a regular basis can help increase mindfulness.

Meditation has been around for thousands of years. Early meditation was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is most often used to relax and lower stress.

Meditation is a type of mind-body complementary medicine. Meditation can help you relax deeply and calm your mind.

During meditation, you focus on one thing. You get rid of the stream of thoughts that may be crowding your mind and causing stress. This process can lead to better physical and emotional well-being.

Benefits of meditation

Meditation can give you a sense of calm, peace and balance that can benefit your emotional well-being and your overall health. You also can use it to relax and cope with stress by focusing on something that calms you. Meditation can help you learn to stay centered and keep inner peace.

These benefits don’t end when your meditation session ends. Meditation can help take you more calmly through your day. And meditation may help you manage symptoms of some medical conditions.

Meditation and emotional and physical well-being

When you meditate, you may clear away the information overload that builds up every day and contributes to your stress.

The emotional and physical benefits of meditation can include:

Giving you a new way to look at things that cause stress.

Building skills to manage your stress.

Making you more self-aware.

Focusing on the present.

Reducing negative feelings.

Helping you be more creative.

Helping you be more patient.

Lowering resting heart rate.

Lowering resting blood pressure.

Helping you sleep better.

LONGEVITY<<page 10

8. Dress well. Consider your body type as you age. Make certain that clothes fit correctly. Check out a tailor or seamstress to alter favorite pieces in your wardrobe.

9. Crowning glory. The proper hairstyle can take years off your looks and keep you looking bright and well-groomed.

10. Forward we go. Discover what is the next phase or adventure of your life and pursue it.

TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded more than 64 years ago, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss. SM” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information. TOPS has about 170,000 members – male and female, age seven and older – in nearly 10,000 chapters throughout the United States and Canada.

Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable at just $28 per year in the U.S. and $32 per year in Canada, plus nominal chapter fees. To find a local chapter, view www.tops.org or call (800) 932-8677.

RISK<<page 15

mavirus (HPV) can lead to certain head and neck cancers, as well as cervical and other reproductive cancers, while hepatitis B and C infections increase the risk of liver cancer. Vaccinations against these viruses (such as the HPV and hepatitis B vaccines) are powerful tools for cancer prevention.

The Role of Screening and Prevention

Screening plays a critical role in cancer prevention and early detection. For cancers such as colorectal, cervical, breast and (in certain long-term smokers) lung, screening can identify precancerous changes or detect disease early when there may be more treatment options. Speak with your doctor or clinician about screenings that are appropriate for your age, family history and lifestyle.

Putting Prevention into Practice

Although no single strategy guarantees cancer prevention, combining healthy lifestyle habits and regular medical care can dramatically reduce your risk. The key is to be consistent and proactive.

Cancer prevention isn’t about perfection — it is about progress. Every step you take to reduce harmful exposures and strengthen your body’s defenses can make a difference.

If you’re not sure where to start, talk with your doctor. A single conversation can lead to meaningful steps that may lower your risk and improve your longterm health.

Ann M. Maguire, MD, MPH, FACP, is an internal medicine physician with a focus on hereditary cancer risk management with the Froedtert & the Medical College of Wisconsin health network.

ZERO<<page 24

Bathroom: Use shampoo bars instead of plastic bottles, and try a bamboo toothbrush.

On the Go: Bring a reusable coffee cup, water bottle, and tote bag everywhere you go.

Step 4: Shop Smarter

Avoiding waste starts with how you shop. Opt for items with minimal or compostable packaging. Visit bulk stores where you can refill your own containers with grains, spices, and even cleaning products. When shopping online, request minimal packaging to cut down on waste.

Zero waste lifestyle

Composting those orange peels and other food scraps is a great way to reduce your waste stream and live the zero waste lifestyle. Credit: Roddy Scheer

Step 5: Get Creative with Composting

Organic waste makes up a large percentage of household trash. If you have a yard, a compost bin is a great way to turn food scraps into nutrient-rich soil. Even apartment dwellers can try indoor composting methods like bokashi bins or worm composting.

Step 6: Embrace a Minimalist Mindset

Zero-waste living isn’t just about reducing trash—it’s about consuming less overall. Before buying something new, ask yourself: Do I truly need this? Can I borrow it instead? A shift in mindset can dramatically reduce the amount of waste you create.

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The “When” of Independent Living

When independent living is the right choice for you

We hear a lot of questions regarding the proper timing for independent living (IL). In other words, how do you know when IL is the right choice for you?

It’s a great question. And, if you are reading this, it means that something is making you think about the option. Here are some of the main reasons our discerning residents chose to make a fresh start with a new place to call home:

Freedom from homeownership and maintenance—no more snow to shovel, grass to mow or repairs to be done. Many find it easier to take long trips knowing their apartment home is taken care of while they are gone.

An active social life—make new friends and choose from a full calendar of fun and excitement.

Safety and security—over time, everyday features of your home, like stairs and tubs, can become safety hazards and obstacles. Senior living (SL) communities are designed to meet the physical needs of seniors and make them safer and easier to navigate.

Onsite amenities—living in the Upper Midwest means snow and winter, which is challenging for everyone. SL communities offer onsite dining options, salons, fitness centers, religious services and more, with no snow travel required.

Preparing for the future—when additional services are available, people choose IL with the goal to age in place. They know services are waiting for them when they need it.

One of the biggest benefits our residents often share is peace of mind—not only for themselves but also for their loved ones. Family members feel reassured knowing that their parent or relative is in a supportive environment, surrounded by neighbors and staff who are there to help if needed. This sense of security allows everyone to focus on enjoying time together rather than worrying about daily challenges.

Another important factor to consider is lifestyle enrichment. Independent living opens the door to new opportunities—whether it’s trying out a hobby you’ve always been curious about, participating in group fitness, or joining community trips and outings. Many residents find they are more active and engaged than ever before, rediscovering passions or uncovering new ones in retirement.

Finally, independent living provides flexibility. You can maintain the privacy of your own apartment while still being part of a vibrant community. You decide how involved you want to be—whether that means attending every event on the calendar or simply enjoying the ease and comfort of maintenance-free living. The choice is always yours, which makes IL a uniquely personal and empowering option.

Overall, it is about deciding what is right for you. Find a community with the amenities, features and location that offers what will keep you healthy and happy for years to come. Start by talking to a knowledgeable and experienced SL consultant.

For seniors who are tired of maintaining their own home or looking to down-size, independent senior housing is ideal. Those looking to move into an independent senior living community have two choices. One is to purchase a senior condominium and the second is to rent a senior living apartment. Both provide independent, active seniors with the freedom they enjoy, but without all of the burdens of home ownership like mowing the lawn, shoveling the snow, or making home repairs.

When you take that first step, you’ll find the decision is often easier than you imagined. Independent living isn’t just about where you live—it’s about how you live. The right community can help you create a future that feels secure, connected and full of possibility.

With more than 100 years of experience, Milwaukee Catholic Home has now been recognized as a top Life Plan Community for both Short-Term Rehabilitation and Long-Term Care.

To learn more or to schedule a tour, call 414 -220-3216 or visit us at milwaukeecatholichome.org!

2462 North Prospect Avenue, Milwaukee, WI 53211 milwaukeecatholichome.org

Explore For A Fulfilling Retirement Lifestyle

Most people have some kind of lifestyle vision for retirement. Unfortunately, without proper planning their dreams won’t always become a reality as they enter the encore time of their lives, says Michael Bivona, a certified public accountant who retired almost 20 years ago.

“I had a simple plan: When I stopped working I planned on living on my 42-foot Chris Craft cruiser with my wife, Barbara, which was a very pleasant pastime during my busy working years,” he says. “But, after a few weeks, as we tried to make our dream a reality we found that we were bored out of our minds.

“Pre-retirees and retirees are rightly concerned about whether they can afford retirement. But not having enough to do is another kind of deficit that is frequently overlooked until it’s too late,” says Bivona, author of the book “Retiring? Beware!! Don’t Run Out of Money and Don’t Become Bored” (www. michaelbivonabooks.com).

He offers possible avenues to explore for a fulfilling retirement lifestyle.

•Develop a social network with senior civic centers. Civic centers, which usually have a department dedicated to the betterment of the senior citizens who live in their areas, can be found in almost every municipality in the United States. These centers offer a wide range of activities. Additionally, the following online search, “Fun Activities for Senior Citizens,” offers a nice list of activities and associated details that can be explored prior to retiring.

•Try on a pair of dancing shoes. For some, the thought of dancing may elicit a strong sense of aversion, but you may want to try it anyway. The benefits include exercise, coordination and possibly enjoying a romantic hobby with your spouse or others. Dancing is a beautiful art form that gives participants something with which to challenge themselves, Bivona says. A goal-oriented mindset is a healthy one especially when approaching the encore years.

•Make the most of your travels. Traveling is a common bucket list item for most retirees. Of course, it’s going to cost you. That’s why this is a subject that perfectly combines the two great concerns for retirement: money and purpose, both of which can be maximized with “research, research, research, Bivona says. You might even parlay traveling with another interest, such as your family history.

You may learn about your roots at www.Ancestory.com, and then visit areas based on your research. Or, you may be more interested in stretching your dollar. There are many cost effective deals to be had by researching your heart’s desire on the internet.

•Stay sharp and keep learning. The mind is much like the body: If you don’t use it you will accelerate the process of losing it. Building bridges to new adventures is the key to maintaining your mental acuity and increasing your vitality. There are an abundance of educational courses developed for seniors to keep them exercising their mental prowess. Remember, if you started working in your twenties and retire in your sixties, there’s a good chance you’ll spend as many years in retirement as you did working. So building bridges to what you want to do in a rational manner for your encore years is imperative if the last phase of your life is to be enjoyable for you and your love ones.

About Michael Bivona

Michael Bivona, (www.michaelbivonabooks.com), a certified public accountant, retired from the accounting profession and the computer-enhancement industry.

Top Ten Ways for Aging Adults to Remain Healthy and Fit

On the latest edition of her podcast, health, and wellness expert Beth Linder-Moss discussed ways to get and stay healthy while getting older. These are the top ten ways.

1. Regular Exercise: Prioritize physical activity as part of your daily routine. Exercise promotes better health and increases mood as well as cognitive function. Try to find workouts that suit your personal abilities and preferences.

2. Find Fitness Friends: Cultivate a supportive network of fitness companions. Participating in community exercise groups or walking with a friend not only boosts motivation for exercise but also provides social interaction.

3. Accommodate Physical Limitations: If mobility is an issue, aim for exercises that accommodate your physical condition. Seated exercises like chair aerobics and chair yoga can be great options.

4. Choose Enjoyable Activities: Regular exercise doesn’t strictly mean traditional gym workouts. Beth suggests finding activities you enjoy, from pickleball and golf to using household items like water bottles or cans for resistance training.

5. Prioritize Mental Health: Remain mindful of the psychological benefits of physical activity. Exercise helps reduce stress, enhance cognitive function, and improve your overall mood.

6. Socialize More: Participating in group activities provide both health and social benefits. Engage in social activities that also involve physical movement.

7. Eat a Balanced Diet: Aim for a variety of foods in your diet. Concentrate on incorporating more vegetables, whole grains, proteins, and remember to keep well-hydrated.

8. Healthy Sweet Alternatives: If you have a sweet tooth, it’s important to choose healthier alternatives. Options like chia seed pudding can satisfy your craving while providing nutritional benefits.

9. Value Sleep: Consider the significance of quality sleep. Regular physical activity can aid in achieving a more restful sleep, contributing to better overall health.

10. Embrace a Holistic Approach: Consider your health and wellness wholly, including regular exercise, mental health, diet, social activity, and adequate rest. Bringing all these elements together can contribute to healthy aging.

The Beth Linder-Moss podcast can be heard on: Apple Podcasts, Spotify, SoundCloud, LibSyn, TuneIn, Boomplay, Audacy, deezer, and her website https://bethlinder-moss.com.

Learn More from Beth Linder-Moss

Listeners eager for more insight can follow Beth on TikTok, where she shares various workouts, exercise routines, and nutrition advice. Her book, “Think Healthy, Be Healthy,” is available on Amazon and through Beth’s website, https://bethlinder-moss.com, as well as traditional bookstores.

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

Some Myths About Nutrition & Physical Activity

Are you overwhelmed by daily decisions about what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? If so, don’t be discouraged because you’re not alone. With so many choices and decisions, it can be hard to know what to do and which information you can trust.

This information may help you make changes in your daily eating and physical activity habits so that you improve your well-being and reach or maintain a healthy weight.

Food Myths

Myth: To lose weight, you have to give up all your favorite foods.

Fact: You don’t have to give up all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Just remember to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages.

TIP: Limiting foods that are high in calories may help you lose weight. The Dietary Guidelines for Americans 2015-2020 External link have estimated daily calorie needs based on a person’s age, sex, and physical activity level.

Myth: Grain products such as bread, pasta, and rice are fattening. You should avoid them when trying to lose weight.

Loaf of whole-wheat bread Substituting whole grains for refined-grain products is healthier and may help you feel fuller.

Fact: Grains themselves aren’t necessarily fattening—or unhealthy–although substituting whole grains for refined-grain products is healthier and may help you feel fuller. The Dietary Guidelines for Americans 2015-2020 recommend consuming grains as part of a healthy eating plan External link. At least half of the grains you eat should be whole grains. Examples of whole grains include brown rice and whole-wheat bread, cereal, and pasta. Whole grains provide iron, fiber, and other important nutrients.

TIP: Try to replace refined or white bread with whole-wheat bread and refined pasta with whole-wheat pasta. Or add whole grains to mixed dishes, such as brown instead of white rice to stir fry. Check out ChooseMyPlate for more tips to help you add whole grains External link to your eating plan.

Myth: Choosing foods that are gluten-free will help you eat healthier.

Fact: Gluten-free foods are not healthier if you don’t have celiac disease or are not sensitive to gluten. Gluten is a protein found in wheat, barley, and rye grains. A health care professional is likely to prescribe a gluten-free eating plan to treat people who have celiac disease or are sensitive to gluten. If you don’t have these health problems but avoid gluten anyway, you may not get the vitamins, fiber, and minerals you need. A gluten-free diet is not a weight-loss diet and is not intended to help you lose weight.

TIP: Before you decide to avoid a whole food group, talk with your health care professional if you believe you have problems after you consume foods or drinks with wheat, barley, or rye.

Myth: You should avoid all fats if you’re trying to be healthy or lose weight.

Fact: You do not have to avoid all fats if you’re trying to improve your health or lose weight. Fat provides essential nutrients and should be an important part of a healthy eating plan. But because fats have more calories per gram than protein or carbohydrates, or “carbs,” you need to limit fats to avoid extra calories. If you are trying to lose weight, consider eating small amounts of food with healthy fats, such as avocados, olives, or nuts. You also could replace whole-fat cheese or milk with lower-fat versions. Read about food portions and how much food is

enough for you.

TIP: The Dietary Guidelines for Americans 2015-2020 recommend consuming less than 10 percent of your daily calories from saturated fats. Try cutting back on solid-fat foods. Use olive oil instead of butter in cooking.

Myth: Dairy products are fattening and unhealthy.

Fact: Dairy products are an important food group because they have protein your body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium, since many Americans don’t get enough of these nutrients. Dairy products made from fat-free or low-fat milk have fewer calories than dairy products made from whole milk. Learn more about the dairy group External link.

TIP: Adults should have 3 servings a day of fat-free or low-fat dairy products, including milk or milk products such as yogurt and cheese, or fortified soy beverages, as part of a healthy eating plan. If you can’t digest lactose, the sugar found in dairy products, choose fortified soy products, lactose-free or low-lactose dairy products, or other foods and beverages with calcium and vitamin D:

Calcium—soy-based beverages or tofu made with calcium sulfate, canned salmon, or dark leafy greens such as collards or kale, vitamin D—cereals or soy-based beverages.

Myth: “Going vegetarian” will help you lose weight and be healthier.

A couple cooking vegetables Some research shows that a healthy vegetarian eating plan may be linked to lower obesity levels.

Fact: Some research shows that a healthy vegetarian eating plan, or one made up of foods that come mostly from plants NIH external link, may be linked to lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. But going vegetarian will only lead to weight loss if you reduce the total number of calories you take in. Some vegetarians may make food choices that could lead to weight gain, such as eating a lot of food high in sugar, fats, and calories.

Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight. The U.S. Dietary Guidelines 2015-2020 have more information about including meat as part of a healthy eating plan External link.

TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients your body needs to be healthy. Read Healthy Eating Tips for Vegetarians External link for more information.

Not all vegetarians are the same.

The types of vegetarian diets eaten in the United States can vary widely. For example, vegans do not consume any animal products, including milk and eggs. Lacto-ovo vegetarians eat milk and eggs along with plant foods. Some people have eating patterns that are mainly vegetarian but may include small amounts of meat, poultry, or seafood. Speak with a registered dietitian External link or health care professional if you are concerned about whether your eating plan is providing all of the nutrients you need.

Physical Activity Myths

Myth: Physical activity only counts if you do it for long periods of time.

Fact: You don’t need to be active for long periods to get the amount of regular physical activity recommended in the Physical Activity Guidelines for Americans, 2nd edition External link, (PDF, 14.2MB) which is at least 150 minutes, or 2 hours and 30 minutes, of moderate-intensity physical activity each week. An example of moderate-intensity activity is brisk walking. You can spread these sessions out over the week and even do short, 10-minute spurts of activity 3 times a day on 5 or more days a week.

TIP: Find ways to build short bursts of physical activity into your day. While at work, take a 10-minute walking break or have a “walking,” rather than a “sitting” meeting, if work and schedule permit. Use stairs instead of an elevator or escalator. Get off the bus one stop early. Meet a friend for a walk, instead of a meal.

Myth: Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”

A woman using hand weights Do muscle-strengthening activities at least twice a week.

Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up. Only intense strength training, along with certain genes, can build large muscles. Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle.

TIP: Using large rubber bands, or resistance bands, or doing sit-ups or household or yard chores that make you lift or dig, may help you build strong muscles. Don’t just sit there!

Americans spend a lot of time sitting: at desks, in cars, and in front of computers, TVs, and other electronic gadgets. Break up your sitting time by getting up and moving around, even if it’s for only 10 minutes at a time. Those minutes will add up over days and weeks.

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 tigerlike 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.

Our larger culture does not support living authentically. Adapting to normalized values is what is expected of us. Every culture is made up of the collective values which are generally of a lower frequency than what our Soul resonates with. But we fear being banished, rejected or exiled by the collective if we don’t adapt to them. Throughout history, people have adapted to patriarchal rule, injustice, corruption, and materialism. “Fame and fortune,” are goals people aspire to, but these goals have no meaning for our Soul. Our adaptations skew our values away from what is real to what is not real, normalizing unhealthy ways of living that overtime, result in a lack of meaning and soul-loss. This happens when we mistake our adapted (goat) self for our true (tiger) self.

If we miss the opportunity to live from our real self during the first half, we are

given another chance in the middle of our life. At this juncture, our psyche shifts and demands we begin 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 mind and body that emerge. Depression, anxiety, and sheer meaninglessness are common ones. We may have trouble sleeping, feel lonely, sad, or isolated. My medical practice is overflowing with people who are seeking the skills to reorient their lives to align with their authentic values. When they do, their symptoms heal.

Years ago, when I worked for corporate health care, hospital administrators informed me that I was dispensable, I had to be a ‘team player,’ generate mega-profit by keeping my patient’s sick and dependent, and if I didn’t adapt to this value system, I would be considered a traitor, an outcaste, a ‘trouble maker’. They character assassinated me when I refused to comply. It was their last ditch attempt to force me to prostitute myself, but rather than betray the sanctity of my vocation, I surrendered the golden handcuffs and ventured out into our community to create an ethical and integrity based model of medicine. While in the corporate system, my patients were actually healing and hospitalizations were reduced, 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 was hired to practice ‘wellness,’ administrators serving the corporate value system were unhappy when it worked. They merely viewed me as a pawn for capturing market share. Wellness and integrative medicine was never their true intent.

At the young age of 36, I left corporate medicine and never looked back.

Physicians working for corporate medicine today have an exceedingly high suicide rate ², currently a 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 simply cogs in the corporate wheel. They are a means for generating profit through patients at the cost of the sanctity of medicine. Sickness and disease are expected to be managed for generating profit. Healing reduces revenue, and is discouraged.

Physicians who have adapted to this system are like the tiger living among goats in our 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 for. Integrity and healing must return as core values in medicine. Serving the true vocation versus profit (at all costs) is what is needed to restore meaning for physicians and medicine at large. The courage to embody this is what will eventually heal health care.

The way that corporate medicine conditions physicians to adapt is much like the way our collective culture conditions each of us. It takes courage, insight and a dedicated effort to unhook ourselves from collective values and align with our true nature. It requires personal sacrifice, yet the rewards of living this way are abundant priceless. Living from authenticity restores health, self-respect and self-worth, and not surprisingly prevents chronic diseases of our mind and body.

I encourage you to reflect on whether the path of discovering and aligning with your true nature could be your commitment this year. You never know what gifts you will find along the way, and getting to know yourself authentically is truly the greatest gift of all.

©January2023, July2016 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of Becoming Real: Reclaiming Your Health in Midlife (2nd Edition), Medial Press, 2014. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms.

Links:

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

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