IRON MOUNTAIN — Aging brings with it all manner of little indignities that remind us that another year has passed. When I was still working, some changes had begun, but I really do not think I noticed them as much as I do now. Once I made my way across the parking lot and seated myself behind my desk, the pain in my back subsided as I focused on my computer screen and the work of the day. And I blamed my sleepless nights on stress and a mind that simply would not let go of the day.

Now that I am retired, there is no overlooking the aging process. It is in full swing. Arthritic knees now keep my aching back company. A night of really good sleep — more than five hours — is treasured. Now that snow and ice blanket every surface, I find myself walking like a little old lady as I pick my way from the car into the grocery store. But then I remind myself that I am getting to be a little old lady! The real wake-up call came recently when I lost my glasses inside my own home. I knew I’d had them at supper because I needed them to read the recipe. The next morning, I could not find them anywhere — my husband even helped me search the house. They were missing for three days when I found them lying on the floor between the bed and my nightstand. The lights above the fireplace had hit the glass lenses just right, and they kind of twinkled at me — as though they were laughing! I was relieved to find them, but annoyed because we had both looked there and hadn’t seen them.

Being caregivers to both of our mothers has also given us a bit of an ominous glimpse of our future. After all, we share the same DNA. Both of our mothers suffered from dementia, and my husband’s father died of Alzheimer’s. So, when we lose things around the house, forget what day of the week it is, and have to make lists for everything we used to be able to simply remember, it gets a little scary. Plus, now when we go to the doctor for an annual physical exam it includes a little test to see if we can draw the face of a clock and recite a series of three words after a period of distraction designed to interrupt our thoughts. So far, we have passed this test, but we wonder sometimes for how much longer.

We both try to exercise our minds. My husband does a crossword puzzle and unscrambles word jumbles every morning at breakfast while I do word searches. We both read a lot. I regularly read books, and he prefers the Time magazine and his Packer Report. He also plays Solitaire on the computer. And I write this column every week. So, we think we are still doing pretty good as far as mental calisthenics go.

We both also try to reduce our natural tendency to follow a routine too closely. I remind myself of the central message of one of the hospital’s Women’s Wellness Day speakers. Mark Therrien stressed we need to practice change to keep our brains active. Avoid parking in the same place in the lot at work, sitting at the same place at the dinner table, or following too close of a routine at home. Take different routes to work and the grocery store. When he suggested we should sleep on a different side of the bed, the audience just groaned — there are limits, after all! The message was simply that when we allow ourselves to become creatures of habit, our brain no longer has to think as hard.

A recent article on the Verywell Mind website caught my attention as the headline promised 10 strategies to boost cognitive health and fight brain aging. I wanted to see how well my husband and I were doing. To my surprise, it did not stress any of the activities we had been trying! Instead, nine of the 10 strategies had to do with what we were eating. I had never considered that before.

So, here is, quite literally, some food for thought provided by Joel Fuhrman, MD.

1. Maintain favorable blood pressure and cholesterol levels. A healthy brain requires healthy blood flow. Long-term elevated blood pressure can injure the small arteries of the brain and damage brain tissue. Keep the systolic blood pressure — the upper number — below 140. Higher levels increase production of plaques that damage the brain.

2. Check your vitamin D level. Low levels of vitamin D are linked to the brain’s inability to learn new things. Vitamin D is involved in memory formation, and low levels contribute to decreased brain function. Get your vitamin D level checked with a blood test. The optimal level is between 30 and 45.

3. Take the brain-supporting supplements Omega-3 DHA and Vitamin B-12. Both are associated with larger brain volume and a decreased risk of Alzheimer’s disease. And a lack of B-12 can contribute to confusion, depression and poor memory.

4. Limit your consumption of red meat and other animal products. Copper and iron are essential minerals generously supplied by red meat, but they can accumulate in the body over time and in excess can harm the brain. Instead, choose sesame and pumpkin seeds along with soy and other beans.

5. A full 90 percent of what you eat should be vegetables, fruits, legumes, nuts and seeds. A diet higher in these foods and low in meat and dairy was associated with a 36 percent decrease in the risk of Alzheimer’s. Eat a large salad as your entrée at least once a day. Add beans, tomatoes, raw onions, and a nut or seed-based salad dressing.

6. Eat berries frequently. Berries have a protective effect on the brain, helping to prevent the inflammation associated with Alzheimer’s disease. Both blueberries and pomegranates are especially good for the brain.

7. Make nuts and seeds your major fat source. Research indicates that nut consumption — walnuts in particular — may benefit brain function. Higher total nut consumption is associated with better cognitive function overall.

8. Avoid salt in your diet. High salt intake stiffens arteries and damages the delicate blood vessels in the brain which impairs blood flow in brain tissue. No one likes bland food, so use herbs and spices, a splash of citrus or flavored vinegar, or use a no-salt seasoning blend.

9. A high-sugar diet increases blood pressure and eventual blood vessel damage along with the progressive decline in brain function. Instead, satisfy a sweet tooth with fresh fruit, which will give you the added benefits of the fruit’s fiber and antioxidants.

10. Stay active. Regular exercise has favorable effects on the brain at all stages of life. In adults over age 60, physical fitness is associated with better memory, cognitive function and reaction time.

Obviously, we truly are what we eat. If the list above seems overwhelming, start by picking a couple that seem easier to begin. Then gradually make the tougher changes. Even the biggest carnivores can adjust to meals with beans and root vegetables. I know … because I made a couple of those types of dishes recently, and my husband actually enjoyed them. A few more meals like those, and I will be well on my way to remembering where I put my glasses.

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SENIOR LIVING

FACILITIES

Freeman

Kingsford

Scenes and sounds, noon on Sunday and 11:30 a.m. Monday through Saturday.

Sunday: Uno, 1 p.m.; dunking donuts, 2 p.m.; church, 2:15 p.m.

Monday: Room visits, 10 a.m.; busy room, 11 a.m.; library cart, 1:30 p.m.; bingo, 2 p.m.; ice cream social, 3 p.m.

Tuesday: Busy room, 10:30 a.m.; reminisce, 1 p.m.; Kentucky Derby, 2 p.m.

Wednesday: Room visits, 10 a.m.; rosary, 10:30 a.m.; room visits, 1 p.m.; bingo, 2 p.m.; movie and popcorn, 3 p.m.

Thursday: Reading buddy, 10:30 a.m.; Bible study, 1:15 p.m.; pokereno, 2 p.m.; “Lawrence Welk,” 4:30 p.m.

Friday: Catholic Mass, 11 a.m.; parlor games, 1:15 p.m.; sing along, 2:30 p.m.; happy hour, 3 p.m.

Saturday: Meet and greet, 10:30 a.m.; daily newspaper, 11 a.m.; oldies but goodies, 1 p.m.; bingo, 2 p.m.; evening news, 6 p.m.

Iron County 

Medical Facility

Crystal Falls

Sunday: One-to-one church visitors, 8:30 to 11 a.m.; room visits, 9 to 11 a.m.; storytelling, 10 a.m.; bingorama, 2 p.m.; Church of Christ, 3 p.m.

Monday: Crafts, 9 to 10:30 a.m.; exercise, 11 a.m.; room visits, 1 p.m.; bingo, 2 p.m.; sunshine club, 2:30 p.m.

Tuesday: Book club, 10 a.m.; Catholic Mass, 10 a.m.; mystery ride, 1 p.m.; wildlife film, 1:30 p.m.; pass the prize, 2 p.m.; action movie, 6 p.m.

Wednesday: Community breakfast, 9 a.m.; storytelling, 10:30 a.m.; exercise, 11 a.m.; current events, 2 p.m.; night bingo, 6 p.m.

Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; travel film, 1:30 p.m.; St. Mark’s church, 2 p.m.; happy hour, 2:30 p.m.

Friday: Crafts, 9 to 10:30 a.m.; exercise, 11 a.m.; senior scrappers, 1 p.m.; ball dress selection,1 to 3:30 p.m.; activity council, 3 p.m.; musical movie, 6 p.m.

Saturday: ICMCF word search/puzzle time, 10 a.m.; geri-gym, 11 a.m.; intergenerational social hour, 2 p.m.

Manor Care

Kingsford

Wet your whistle, 9:30 a.m. Sunday through Saturday.

Exercise, 10 a.m. Sunday through Saturday.

Lobby activity, 11:45 a.m. Sunday and 11:15 a.m. Monday through Saturday and 4:15 p.m. Monday through Thursday.

Popcorn Day every Friday.

Sunday: Just jokes, 10:15 a.m.; company’s coming room visits, 1:30 p.m.; Protestant church, 3 p.m.

Monday: Who, what, when, 10:15 a.m.; Catholic Mass, 2 p.m.; chips and chatter, 2:30 p.m.; pokeno, 5:45 p.m.

Tuesday: Name 5 game, 10:15 a.m.; bingo, 2 p.m.; movie and manicure, 5:30 p.m.

Wednesday: Table talk, 10:15 a.m.; bowling, 2 p.m.; flip five, 5:45 p.m.

Thursday: Crosswords, 10:15 a.m.; good neighbor bingo, 2 p.m.; crazy for cards, 5:45 p.m.

Friday: All about February, 10:15 a.m.; pokeno, 2 p.m.; movie, 3:15 p.m.

Saturday: Current events, 10:15 a.m.; bingo, 2 p.m.; movie, 3:15 p.m.

Maryhill Manor

Niagara, Wis.

Rosary/communion, 8:30 a.m. Sunday through Thursday.

Sunday: Catholic Mass, 9 a.m.; Groundhog Day trivia 10:15 a.m.; Super Bowl party, 1:30 p.m.; Protestant service, 2:30 p.m.

Monday: Yahtzee, 10:15 a.m.; you be the judge, 2 p.m.; Baptist service, 6 p.m.

Tuesday: Men’s breakfast, 7 a.m.; bingo, 2 p.m.; whammo, 6:15 p.m.

Wednesday: Pictionary, 10:15 a.m.; creative art — winter theme, 2 p.m.; Bible stories, 3 p.m.; movie and popcorn, 6:15 p.m.

Thursday: Catholic Mass, 9 a.m.; board game, Scattegories, 10:15 a.m.; jokereno, 2 p.m.

Friday: Rosary, 9:30 a.m.; Catholic Mass and Adoration, 10 a.m.; exercise, 10:15 a.m.; short stories, 10:30 a.m.; happy hour with Denise, 2 p.m.

Saturday: Baking, 10:15 a.m.; pamper and polish, 2 p.m.; rummage bingo, 5:45 p.m.

Victorian Pines

Iron Mountain

Juice time, 10 a.m. Sunday through Saturday.

Exercise, 11 a.m. Monday through Friday.

Shopping days: 10 a.m. Tuesdays and Fridays, must sign up.

Sunday: Bible study, 2:30 p.m.; refreshments, 3 p.m.; Super Bowl, 5:30 p.m.

Monday: Bingo, 2 p.m.; refreshments, 3 p.m.

Tuesday: Trivia, 2 p.m.; refreshments, 3 p.m.

Wednesday: Golden Throats, 2 p.m.; refreshments, 3 p.m.

Thursday: Left-center-right, 2 p.m.; rosary, 3 p.m.

Friday: Bingo, 2 p.m.; refreshments, 3 p.m.

Saturday: Movie and popcorn, 2 p.m.

Florence Health Services

Florence, Wis.

Morning news, 6 a.m. daily.

Beauty shop open Tuesday and Thursday.

Snack cart, 7 p.m. Monday through Saturday.

Sunday: Bingo, 10 a.m.; Uno/family and friends visit, 2 p.m.; Super Bowl party.

Monday: Bingo, 10 a.m.; coffee and chat, 11 a.m.; Uno, 2 p.m.; reminisce, 6:15 p.m.

Tuesday: Flippo, 10 a.m.; coffee and chat, 11 a.m.; Valri, trip to Japan, 2 p.m.; social hour, 3:30 p.m.; picture look, 6:15 p.m.

Wednesday: Trivia, 10 a.m.; coloring, 2 p.m.; music with Tom Palmer, 1:30 p.m.; reading, 6:15 p.m.

Thursday: Pastor Jason, 10 a.m.; coffee and chat, 11 a.m.; manicures, 2 p.m.; reminisce, 6:15 p.m.

Friday: Catholic church service, 10 a.m.; coffee and chat, 11 a.m.; Pictionary, 2 p.m.; social hour, 3 p.m.; reading, 6:15 p.m.

Saturday: Bingo/family and friends visit, 10 a.m.; movie and popcorn, 2 p.m.; reminisce, 6 p.m.

Pinecrest Medical Care Facility

Powers

Sunday: Grace church, 10:15 a.m.; current events, 10:30 a.m.; cards, 2 p.m.

Monday: Life connections, 9:45 a.m.; busy bee, 12:45 p.m.; song service, 1:30 p.m.; rosary, 2:30 p.m.; bean bag toss, 3:30 p.m.; Scrabble, 6 p.m.

Tuesday: Employee of the month meeting, 10 a.m.; resident council, 10:30 a.m.; busy bee, 12:45 p.m.; bingo, 1:45 p.m.; Scattegories, 3:30 p.m.; one-to-one visits, 6:30 p.m.

Wednesday: Social circle, 10:30 a.m.; movie, 2 p.m.; cribbage, 3:30 p.m.; room visits, 6 p.m.

Thursday: Exercise, 10:30 a.m.; busy bee, 12:45 p.m.; bingo, 1:45 p.m.; cards, 3:30 p.m.; board game, Sorry, 6 p.m.

Friday: Catholic Mass, 10:30 a.m.; busy bee, 12:45 a.m.; book cart, 3:30 p.m.; one-to-one visits, 6 p.m.

Saturday: Trivia, 10:15 a.m.; coffee social, 10:30 a.m.; mind joggers, 2 p.m.

SENIOR CENTERS

Note: All centers ask for 24-hour advanced reservations for lunch. Those who have meals delivered who will not be home should notify the center.

Alpha-Mastodon Center

906-875-3315

Meal at noon every Tuesday, Thursday and Friday.

Amasa Center

906-822-7284

Open Tuesday, Wednesday and Thursday.

Lunch at noon.

Bingo on Tuesdays.

Free meal drawing on Thursdays.

Menu for the week:

Tuesday: Pepper steak, rice, cauliflower and salad.

Wednesday: Sloppy Joes, baked beans and salad.

Thursday: Pasties, mixed vegetables and coleslaw.

Breen Center

906-774-5110

Meals Monday through Friday.

Pasty sale every third Saturday of the month, except on holidays.  

Cards and games available 9 a.m. to noon and 1 to 2 p.m. 

Hostess on duty Monday through Friday.   

Treats and coffee, 8:30 to 11:30 a.m.

Center retail store is open 9 a.m. to 1 p.m. Monday through Friday.

Birthdays acknowledged every day.

Evening meals are on the first and third Thursday of the month. Salad bar opens at 4 p.m., with dinner at 5 p.m. Donations are $4 for those 60 and older and $5 for 60 and younger.

Menu for the week:

Monday: Cheese ravioli, green beans and garlic bread.

Tuesday: Chili and sandwich.

Wednesday: Pork chop, baked potatoes and mixed vegetables.

Thursday: Night meal — baked ham, sweet potatoes, corn bake, biscuits and honey butter.

Friday: Fish or barbecue pork sandwich, potato wedges and baked beans.

Soup, salad and dessert are offered with every meal. Reservations for meals are encouraged. Walk-ins are welcomed.

Crystal Falls Center

Head cook: Lucy Korhonen

906-875-6709

The center is not just for seniors — bring a friend.

Suggested meal donations: $5 if older than 60; $6 if

younger than 60; $1 extra for take-out.

To reserve meals, call the center by 1 p.m. with name and number of people.

All dinners include the soup and salad bar, homemade dessert, tea, coffee and milk.

Open: Monday through Wednesday, 4:30 p.m. soup and salad bar, 5 p.m. dinner.

Mondays: Basket weaving after dinner — all are welcome for dinner and/or class. Beginners can make their first basket with materials provided.

Menu for the week:

Monday: Breaded pork chops, oven-roasted potatoes and vegetables.

Tuesday: Liver and onions with gravy, mashed potatoes and vegetables.

Wednesday: Chicken chimichangas and Spanish rice.

Crystal Lake Center

906-239-0278

The center is closed on weekends.

Monday: Woodcarvers, 10 a.m.; Les Artistes Art Club, noon.

Tuesday: Pinochle, 12:30 p.m.; two-person team cribbage, 12:30 to 3:30 p.m.

Wednesday: Spinning Spools Quilters Guild, 1 p.m., with crafters, scrapbookers and others also welcome; knitting and crocheting class, 1 to 3 p.m.

Thursday: Pinochle, 12:30 p.m.; Happy Quilters, 1 p.m.

Friday: Smear, noon.

In addition to home delivered meals, a lunch at the center is offered from 11:45 a.m. to 12:45 p.m. every Wednesday, along with two evening meals each month. Meals cost $5 for those younger than 60 and a $4 donation for those older than 60.

Home-delivered meal menu for week:

Monday: American sub sandwich, carrot salad and potato chips.

Tuesday: Pork chop, stuffing and broccoli.

Wednesday: Potato soup, ham sandwich and coleslaw.

Thursday: Biscuits and gravy, spiced applesauce and yogurt.

Friday: Taco salad, sour cream, salsa and taco chips.

For more information on the home-delivered meal program at this center, call Christine McMahon at 906-774-2256

Wednesday: Noon meal at center — potato soup, ham sandwich and salad bar.

Transportation is available from 8 a.m. to 3:30 p.m. Monday through Friday. Call 906-282-0492 or 774-2256. Rides are $3 for age 60 and older, and $3.50 for younger than 60. 

Felch Center

906-246-3559

Meals served at 11:30 a.m. Monday through Wednesday.

Bingo after lunch on the first and third Wednesday of each month.

A congregate jigsaw puzzle is done daily.

Menu for the week:

Monday: Pasties, coleslaw and mixed fruit.

Tuesday: Biscuits and gravy, and spiced applesauce.

Wednesday: Shepherd’s pie, side salad and fruit.

Aging and Disability Resource Center of Florence County, Wis.

715-528-4890

Director: Tiffany White

Suggested donation for seniors older than 60 is $4 per meal. Residents younger than 60 must pay $7. Reservations and cancellations are needed 48 hours in advance.

The ADRC can assist area seniors and those with disabilities with transportation Monday through Friday. Transportation reservation should be made with meal reservation.

Menu for the week:

Monday: Baked chicken, baked sweet potato, Brussel sprouts, pears

Tuesday: Cook’s choice – entrée, two vegetables, fruit

Wednesday: Pasties with gravy, beet salad, fruit, Rice Krispy bars

Thursday: Turkey pot pie, candied carrots, fruit

Friday: Mushroom Swiss burger, baked beans, oven fries, peaches

Fence Center/Town Hall

715-336-2980 — RSVP for meal at 855-528-2372

Meal served Wednesday only, with the same menu as listed under ADRC of Florence County. Reservations are requested. Cribbage and cards are available.

Florence Community Center/Town Hall

RSVP for meal at 715-528-4261

Home-delivered meals are available. Meal is served at 11:30 a.m. Monday through Thursday, with the same menu as listed under ADRC of Florence County.

Tipler Town Hall

715-674-2320 – RSVP for meals.

Serving lunch at noon on the second Thursday of the month only, with the same menu as listed under ADRC of Florence County.

Hillcrest Senior Dining Center, Aurora

715-589-4491 – RSVP for meals

Meal is served at 11:30 a.m. Monday through Friday, with the same menu as listed under ADRC of Florence County. Transportation arrangements can be made to and from the meal site.

Hermansville Center

Coordinator: Pam Haluska

906-498-7735

Meal is at noon Monday through Friday. Suggested donation is $3 for age 60 and older and $7 for those younger than 60. Morning coffee is available daily.

Fifteen games of “fun bingo” are played each Tuesday and Friday, along with a 50-50 drawing.

Tuesday: Bingo, 12:45 p.m.

Wednesday: Cards played in the afternoon. Call ahead to see if a game will be going on.

Friday: Bingo, 12:45 p.m.

Monday through Friday: Walking in the gym, 9 a.m. to 3 p.m.

Iron River Center

906-265-6134

Meals served 11:30 a.m. to 12:30 p.m. Monday through Wednesday. A $4 donation is encouraged from those 60 and older, and a $5 payment is required from those younger than 60. Thursday meal, 3:30 p.m. soup, 4 p.m. salad bar, with dinner 4:30 to 5:30 p.m. Home-delivered meals are available — call 906-774-2256 ext. 235 or ext. 230.

Menu for the week:

Monday: Biscuits and gravy, peas, cranberries

Tuesday: Chili, cornbread

Wednesday: Chicken alfredo, noodles, winter blend vegetables

Thursday: Pork chops, mashed potatoes, gravy, corn

Niagara Northwoods Senior Cafe and Center

Meal site manager: Corrie Maule, 715-251-1603

Senior center director: Jill Anderson, 715-251- 4154

Noon meals served Monday through Thursday. Transportation is available to the meal site for those living in the Niagara, Wis. area. Any senior groups who would like to use the meal site as a meeting place are welcome — join us for lunch then stay for a meeting or social time. Wii games, cards, puzzles and board games are available to play. 

Norway Center

Director: Susie Slining

906-563-8716

Monday through Thursday: Meals served at noon, with salad bar. Soup also is available at 11 a.m. Tuesdays and Thursdays. Milk, juice, bread, fruit, tea and coffee served daily. Meal donation is $5. Reservation for the meal should be made in advance.

Two special-themed meals take place each month on Tuesday, with bingo, prizes and a 50-50 drawing.

Two evening meals offered at 5 p.m. on the first Monday and third Wednesday of the month, with bingo, prizes and a 50-50 drawing.

Wednesday: Blood pressure clinic, 11 a.m. to noon

Menu for the week:

Monday: Noon — Pizza burger, tater tots, corn, salad bar, fruit, juice, dessert; 5 p.m. — Company chicken dinner, mashed potatoes and gravy, vegetables, soup and salad bar, dessert

Tuesday: Turkey burger, fries, mixed vegetables, soup and salad bar, fruit, juice, dessert

Wednesday: Chicken Divan, broccoli over rice, salad bar, fruit, juice, dessert

Thursday: Shepherd’s pie, glazed carrots, soup and salad bar, fruit, juice, dessert

Cards are played daily after the noon meal.

Craft and exercise classes: Mondays and Thursdays.

Ceramic and art classes: Wednesdays.

Sagola Center

906-542-3273

Meals: 11:45 a.m. Tuesday, Wednesday and Thursday. Cards: Tuesday, Wednesday and Thursday. Commodities every other month and quarterly commodities are every three months. A puzzle table is available to enjoy. Volunteers are always welcome. 

Note: The cook for the Sagola Center is on vacation the month of February, so no meals will be served this month. A few home-bound people will receive some meals from the Felch Senior Center.