General Health Archives - Page 19 of 31

Anxious and stressed?

4 ways to deal with stress

Many people are feeling anxious and stressed these days. In fact, everyone I’ve talked to lately is feeling it. The effect of long-term stress on our bodies can actually be harmful. Long-term stress can negatively impact our blood pressure, heart rate, sleep and even our eating habits. (See my article about both long-and short-term stress.)

We naturally try to avoid stress, but when we’re feeling overwhelmed by things that are outside of our control, we feel even more sensitive to outside factors.

There are some ways to deal with this stress, though.

Calm the stress energy

Engage in mindfulness techniques to divert your attention away from the anxiety. Try meditation or do an exercise session. This will help to reduce your anxiety in the short run, but it won’t go away.

Pay attention to your thoughts

This technique engages mindfulness techniques as well. But, rather than engage in these techniques after you feel stress and anxiety, try to recognize your thoughts going in that direction before they lead you on that hamster wheel.

Take some control

One reason that you’re feeling elevated stress is that you feel that there is nothing you can do. This leads to feelings of helplessness, and increased stress and anxiety.

A way to alleviate those feelings of helplessness is to find some small thing that doesn’t take a lot of thought or energy, and cross it off your to-do list. You won’t mess it up since it doesn’t require a great deal of effort, but just the act of crossing something off your list can ease some of your stress.

Take positive steps

Here’s where it gets a little tougher. You know how good it felt to knock something off your to-do list? It will feel even better to take steps toward a bigger goal.

When you’re dealing with anxiety, your avoidance motivation kicks in. Thoughts are racing around in your head, and you want to do anything you can to avoid those thoughts. And when you’re in this thought pattern, you’ll see all the flaws and problems that there could be in this course of action. So it can be difficult to take any action with those thoughts running around in your head.

But when you actually do start putting some energy toward that goal you can start to see the outcome you want. This is hard, though, because you have to overcome those churning thoughts in your head. Once you do you’ll start to become happier and you can start to anticipate that positive outcome.

Creaky on rainy days?

3 ways to ease your aching joints

Even without arthritis (thank goodness), I’m noticing that I get creakier on rainy, damp days than I used to. If I’m sitting for even a half hour and get up, my knees and hips let me know that they exist and are not happy with the current state of affairs. Even my shoulders are stiffer. The first couple of shuffling steps involve gradual straightening and shoulder-rolling. A hand to the lower back is also sometimes required to straighten up. The next couple of steps are better, and before I’m halfway across the room everything is back to normal. All this is probably normal, but it still gives me a knock on the head that I’m getting older.

Now, before you suggest moving to the desert where it’s hot and dry, there are things we can do to keep our aging selves limber.

Stay hydrated

I know it sounds weird – recommending water to alleviate stiffness. But, a paper from the T.H. Chan School of Public Health at Harvard says that drinking enough water each day is crucial to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. So, drinking water keeps us moving in more ways than one!

Get up!

You know Newton’s First Law? A body at rest stays at rest. And atrophies. It’s a good idea to get up and move around periodically to keep the lubricants in our joints swirling around. If you tend to get involved in activities and lose track of time, set a timer for every hour to remind you to get up and move around.

Stretch

Another great way to feel less joint stiffness is to do some stretching. Stretching increases joint flexibility and can reduce stiffness. Another benefit is that some stretching exercises will also increase your balance and coordination, preventing falls.

Multitasking can be dangerous

We’ve already established that as we get older, our balance diminishes unless we actively do something about it. But what does that mean in real life?

Walking and talking

If we’re taking a walk outside when the weather is nice, we may be looking at the trees or noticing the flowers. If we add something to the mix, like talking on our phone – we may not notice the uneven pavement. Talking with friends is great, but we get so involved in the conversation – agreeing with or arguing about a topic with the friend – that we get distracted. If we’re distracted, we’re not paying attention to where we’re going. While we probably won’t run into the walker ahead of us, we may not notice the huge crack until it’s too late. So we may want to wait until we get home to call our friends. Listening to a podcast or an audiobook is different. We’re not actively engaged in that second pursuit, so we can focus on our steps. If you’re in a safe area, by all means, plug in those earphones (or airphones, whichever…)

Overload!

Carrying the groceries into the house from the car can be another dangerous pursuit. Don’t overload. And don’t try to carry too much at one time. If you overload the bags, they may be too heavy for you. Don’t hurt yourself by trying to lift too much weight. And if you try to take too many bags at once, you won’t be able to see the ground in front of you and could trip over something in your way that you don’t see.

Multitasking – dangerous for your health

Cooking while watching TV and scrolling your newsfeed or checking your email? You may want to cut one of those activities. I know – you have to put dinner on the table and that’s not the most exciting thing. By all means listen to the news on TV or on your phone, but don’t watch an adorable cat video at the same time. You don’t want anything to get burned – especially your dinner.

And multitasking could reduce your productivity – read more.

The moral? Pay attention. Multitasking can be dangerous.

What’s really stopping you from losing weight?

Tools for measuring weight loss. But are you stopping yourself from losing weight?

We’ve all been there. Those extra ten pounds. They just won’t budge! You try every diet on the planet and they work for a while and then … not. You try running for miles. You try sweating off the pounds. And nothing. Are you stopping yourself from losing weight?

No diet has worked

No diet seems to work. Everything you see goes on the hips. You try the Mediterranean diet. The Keto thing. The Paleo thing. You think – maybe I have Celiac disease? Or at least gluten sensitivity? Weight Watchers – or WW as they call themselves now. Jenny Craig. Nutrisystem. You’ve tried it all. And nothing.

Yo yo syndrome

Or you take a few pounds off and keep them off for a while. Those few months when you could wear a smaller size – how you cherish those memories. And then the pounds creep back.

Sound familiar? If you’re built like I am – when even looking at mac & cheese puts inches onto your hips – you know the struggle. Perhaps you don’t think of it every day, but it weighs on your mind.

Are you sabotaging yourself?

How to lose those extra pounds. “Maybe I shouldn’t make that for dinner.” “Well, I’ll just have a taste.” “I’ll just make myself some vegetables.” “I’ll start working out tomorrow.” “I hate these pants. They cut off my circulation.”

And the self-doubt. “I’ve tried it all. Maybe I’m just meant to be heavy.” “I can’t lose weight. My metabolism is too slow.”

Or it could be that those thoughts are causing a vicious spiral – I can’t do it so I won’t even try. You could be sabotaging yourself.

NO JUDGMENT ZONE!

If these thoughts seem familiar – don’t judge yourself. You’re perfectly normal. Everyone has these thoughts. But, if you’re serious about wanting to lose weight – make sure you have a few minutes. Grab a pad and pen. And really think about why you want to lose weight – and if you really are serious about it this time. If you are serious, write down those doubts about yourself. Think about the times that you’ve tried to lose weight in the past. Were you serious then? What makes this time different? And go from there. Be kind to yourself – you’re the only one you’ve got! Life is too precious to be unkind.

Why do you think you’ll be able to do it this time? Let me know!

As old as you feel

Don’t dwell on the numbers. They don’t matter (except for Medicare and Social Security, and taxes). You’ve heard the old saying, “You’re only as old as you feel.” Yes, some days you might feel creaky or fragile and feel like you’re a hundred and two. I know I do. But I try not to let that affect my activities for the day. I may move a little slower on those days, but I try to keep on moving.

Don’t get stuck in the ground

Because stagnation will make you plant roots. And while some roots are great – like friends and family, a home that you love or a community that keeps you grounded. But other roots will make you sluggish and slow. And make you feel that you really can’t do what you want to. Just because you’re 50, 60 or 70 – that doesn’t mean that you’re unable to reach your goals. Don’t think about the dwindling number of years you may have left. Think about all the great days ahead of you.

Workout choice to fit my feeling

Yesterday I admit that I was feeling a little funky, but I knew I’d feel guilty if I didn’t work out as I planned. I chose a favorite non-impact Pilates workout. By the time the half hour was up, I felt much better. This is a workout that focuses primarily on core strength, but uses resistance bands to really challenge you. Familiar moves like “The 100,” and “Circle Teaser” are taken to the next level with those bands. So, in addition to your core being strengthened, your arms are getting stronger too.

Side Plank Star

When the workout was over, I felt so much better that I decided to try and do the Side Plank Star move that I had a photo done a few years ago. This move uses the core, the legs, the arms … just about everything. It’s a fun move that challenges your balance as well. Plus it looks cool. (Start in a side plank position and lift the top leg. Be sure you’re on a non-slip surface.) So yesterday, I started out feeling like I was 100 years old, but ended up much younger than that!

Feeling happy today

Why do I feel happy?

I’m feeling happy today and I don’t really know why. There’s still a pandemic. The economy (no matter what anyone says) is really not doing very well. I spent most of the day working on a grant application and then the submission host crashed…

But, I put my favorite station on Pandora and I’ve been bouncing in my seat all day.

The sun is shining. The air is a little cooler and more clear. I had a (pretty) good night’s sleep. My back doesn’t hurt and I put in 4 good workouts this week. I was able to watch some of a live stream from one of my favorite places on earth and watched a dolphin paint a wine glass. I might have to save my pennies to bid on that during the auction!

Optimism rocks!

I’m feeling optimistic as a result. Our grant will be accepted. It won’t be 90 degrees again this year. They’ll find and approve an effective vaccine and figure out a way to manufacture and distribute it safely to everyone who wants it expeditiously.

The moral there is – get happy. Grow your optimism. Find ways to make yourself happy. Pessimism paralyzes. When you’re feeling down about everything it’s much more difficult to get up the energy to accomplish even the most necessary tasks. Connect with friends. Seek out things that are guaranteed to make you happy – at least, happier.

Results of happiness

When you’re happy, you’re more productive. You relate better to others. You’re kinder. You sleep better. For me, when I’m happy and optimistic, I snap at others less. I’m able to plan. I look forward, and don’t dwell on the past. I’m less likely to eat junk. I’ll sleep better and wake more refreshed. Smiling uses fewer muscles – I won’t get lines around my mouth. And all that dancing in place has surely burned a few calories!

It’s tough getting old

It’s tough getting old. In getting older, we want to stay fit and healthy so that we can enjoy our “golden years.” In order to enjoy those years, we want to reduce stress and be happy.

All those things are really hard. We’ve spent lots of years exercising and eating right. When is it our turn to go crazy? Just lie on the couch and eat junk food.

We’ve spent lots of years working. When do we get to just do what we want?

That’s harder than ever now.

Everything costs money. And everything is more expensive than it used to be. Our incomes are not going up, so we have to be creative. And that’s exhausting.

But, things are easier when they become a habit.

So, let’s create some habits we can live with and be happy about for many, many years to come.

Eating right

Meal planning can become a habit. And it’s easier when you plan out a week’s worth of meals. Pick one day and gather your favorite recipes. Decide on 21 nutritious but delicious meals (if you don’t plan on bringing meals in – we do carryout from our favorite restaurants a couple evenings a week), make a list of items you need from the grocery store, and plan your shopping trip. And plan your snacks, too – things you look upon as treats, but are still healthy. OK – maybe a tiny bit indulgent…

Exercise

I’ve written many a blog post about the benefits of exercise as we age. Here’s one: “Why Exercise?” For now, let’s just agree that it’s necessary. Pick a program and stick with it. You don’t have to spend hours a day exercising, but it should be fairly intense – for you – 30 minutes 4 or 5 times a week. The most important thing is to be consistent in your exercise. By all means mix up the kind of exercise that you’re doing, but do it.

Get happy

Money may be tight, but that’s no reason not to do things that make you happy. Every day. Read a book. Reread a favorite. Listen to music. Go outside and breathe some fresh air.

Pandemic poundage

Eating sweets during the pandemic put on the pounds.

I recently read a report that said that the average American has gained about 8 pounds from April through June of this year. That’s way more than the average holiday weight gain. It’s time to take off the pandemic poundage.

But, it’s really not surprising. When the country first started to shut down, toward the end of March, we were all hit with confusion, stress, anger, fright – a host of emotions.

Stress eating is natural

Many people eat when they’re stressed. It’s a natural occurrence. And, we couldn’t go anywhere. School was cancelled, and people were working from home. The weather wasn’t great to start with during that period either. So we were sitting on the couch, being distressed by the news, even afraid of going to the grocery store. And eating. Not healthy eating, either. Healthy foods are not generally known for their comfort factor. Salad and other vegetables do not give us that warm and cozy feeling. We were eating junk food and foods heavy on the carbs.

As a consequence, the pounds came on without our even noticing. Because, we were sitting on the couch in sweatpants. And looking at our screens for the latest COVID updates or word from the top infectious disease experts.

So, now it’s summer. In fact, summer is almost over in terms of the meteorological calendar.

Time to move!

Time to get moving. yes, our movement is still restricted. Our dog training classes have not started up. Many schools are opening virtually. But, those extra pounds have to go. It’s time to take off the pandemic poundage.

First thing: put the screens down. The news will still be there in an hour. Not much will have changed. But you can get in a good workout or plan a week’s worth of healthy meals for you and your family.

Get up. Move. Take the dog for a walk. If you don’t have a dog, then take yourself for a walk. If you have exercise DVDs, press “play.”

You’ll feel better.

Practice your balance

Your balance is not going to fix itself.

Yes, I harp on balance a lot. Because it’s necessary. Yes, it’s the summer. No, you’re not going to slip on the ice tomorrow and fall and break your hip. I know there are still months of warmer weather before the first snowflake falls.

Use those weeks wisely.

As I learned, balance is something we lose as we age unless we do something about it. My article in “Scary Symptoms” describes my introduction to this sad fact.

As we age, we lose our balance. It may not be noticeable when you go about your daily lives. But, that first patch of ice in the fall is a rude awakening.

I see so many stories in the winter of people my age, and even younger, who fall on the ice and break bones that are already brittle – another result of aging. Kathleen Cameron, a Senior Director at the National Council on Aging, told me just how big a problem falls and loss of balance is for older Americans: https://fitness-over-50.com/2017/07/prevent-falls-my-interview-with-kathleen-cameron/

Of course I’d rather age than die, but it certainly becomes almost a full-time job to counteract the effects of aging. As they say, though, “Use it or lose it!” That applies to muscles, bones, eyes, ears and balance. We exercise and eat right to maintain our muscles and bones. We try to take in the right nutrients to help our vision and hearing. And we have to practice our balance to keep from losing that too.

Practicing balance is easy. It just takes a couple of minutes a day. Go grab my “Week of Balance” download – just click the link on the right side of this page. It’s got a week’s worth of balance exercises plus a bonus or two. If you do one of these every day, your balance will improve. You won’t need to grab the counter when you try to stand on one foot. You’ll climb that step stool without even thinking about it. I’ve said it before – I multi-task and stand on one foot while I brush my teeth in the evening.

So – Read the article. Grab the download. Practice your balance. No fancy equipment needed.

Another mood-lifter

Fran, pre-haircut. I'm smiling, but feeling down. — Pre-haircut

I’ve told you many ways to lift your mood. Down in the dumps? Put some music on and get moving. Take a walk. Play with the dog. Cook one of your favorite dishes. All those are great ways to improve your mood. Another one? Get a haircut.

I’ve been growing my hair and growing out the color. But it’s been more than five months since my last haircut. My hair is out of control.

True, most of the summer it’s been up in a clip or in a ponytail to keep me cooler, but the bangs are in my eyes and the ends are in pretty bad shape.

So, I’m excited that I’m getting a cut tomorrow. I don’t know what it’ll look like when Jan is done, but it will be better. I’ve been seeing Jan for over 30 years! We’ve grown up together. I’ve seen her kids grow up, seen the joy and heartache. So it will be good to see Jan – masks and all.

Why is getting a haircut such a mood-lifter? I’ll still look pretty much the same. My appearance won’t have improved drastically. My hair will be in better shape, it’s true. But I won’t look that different.

Perhaps it’s just the act of doing something nice for myself. Sure – basic skin care, exercise and eating right are all things that we do for ourselves. But actually going somewhere and having things done for you is that extra layer of pampering.

These days, during the time of COVID-19 social distancing and mask-wearing, we all seem to be sucked into a whirlpool. We don’t know which end is up, what’s right, what’s wrong, what we should do about filling our empty shelves when there are shortages. I know many days I’m feeling lost at sea. So it’s a taste of normalcy to go out and do something that I used to do more regularly. To do something nice for myself, for a change.