November 22, 2022

The holidays are upon us once again.  They most certainly can be the most wonderful time of year, with the religious significance for many, the celebrations with family and friends, the fellowship, the opportunity to spread joy, and, of course, the fabulous food. 

So, why do they cause so many of us such stress?  And as we all know, stress is not healthy for the body or the brain. 

Let’s first establish that there are a significant percentage of readers who truly love every minute of the holiday season, and do not feel an iota of stress.  That is the way it should be. If you are in this group, then read no further, and try to model this behavior to others so they can emulate it.  I wish I was that way, but, alas, I am not.

For the rest of us, let’s try to figure out a better way. 

The advertisements would have us believe that the holidays are overflowing with blissful happiness, no matter what each of us experiences individually.   On the screen, it appears effortless to pull off a large gathering of family and/or friends with perfect place settings and lavish decorations. 

And the food!  It must just appear in those beautiful serving bowls, without anyone having lifted a finger.

That’s what the advertisers would like us to think, but we all know better.  Yet, we wonder why it’s not as easy as it appears to be. 

Worse than that, many of us somehow feel that this is the standard we must strive to live up to. If it is all over the media, then it must indeed be the way it should be, right?

Nope. 

Those images are indeed intended to promote holiday joy, but mostly with a price—the sticker price on their product.

Now that we have established that, take a step back, and think about what your perfect holiday images are.  Consider what makes you feel happy, not what the media, or anyone else says or feels.  Just you.

Perhaps it is less, not more.

Perhaps it consists of just one focal point, like one beautiful tree, or a nativity scene.  Maybe it is an outdoor light display. 

There are no wrong answers here, just what is right for you.

One important consideration must be kept at the forefront of your mind when determining what is right for you:  your loved ones.  Many of us have children—young, or grown, and they, along with other important people in your family and in your life must be considered when determining this.  Finding the balance between what is important to you, and what is important to them is the key, and that key is not an easy thing to find.

Taking the time to determine that should be the first step. 

When you have struck that balance, consider the externals: beyond the decorations, consider the menu:  what do you enjoy preparing and/or eating?  There are typically others’ preferences in this equation, but don’t deny your own input towards your favorites.  If you are not the one preparing the food, and you are asked, don’t be afraid to let them know.  Maybe it is homemade soup instead of a ham, or a lasagna instead of a turkey. 

Again, no wrong answers.

Now, the hard part: let’s talk about what troubles so many people deep down in this season of peace and joy.  This is supposed to be the time of the year to gather together and celebrate peace and joy, but some families do not possess that, so they cannot share or celebrate it. 

Our culture promotes the idea that magically, those differences should simply fade away for the holidays; that, at least, a truce can be called.

This is not always the case, as too many of us know.

Again, my hope is that this is pure bliss, or at least mostly peace and joy. If it is overwhelming, it is okay to make changes.  Letting go of, or changing some of those obligations can be a good thing:

• Remember the media influence—decide what is perfect for you, not what the advertisers want you to buy.
• Take some time to determine what your favorite part of the season is, whether it is the festivities, the increased efforts at goodwill toward others, or the spiritual aspect.  Direct most of your energies there.
• If you do make noticeable changes, let your loved ones know it is to benefit you, not to work against them. 
• If someone wants to treat you to a gift, and asks you what you want or need, don’t hesitate to suggest something.  You very likely deserve it.
• Adopting a family or child from a social service agency is a good way to increase goodwill during the holidays.  Many of us have more to give than we may realize, and even a little bit can make a huge difference for another person or family. 
• Be sure to practice good self-care year-round, but especially during the holidays.  Getting enough sleep, drinking enough water, eating moderate amounts of the right foods–as well as a few treats, exercising regularly and getting sunshine whenever possible are all essential.
• Holiday goodwill can, and should be practiced year-round.  If you feel overwhelmed with the degree of effort you must put forth to make the holidays brighter for someone else, consider spreading your holiday cheer throughout the year.  Remembering someone special on their birthday or an anniversary is a good way to show them you care. 
• If family gatherings are overwhelming because of differing viewpoints on social and political matters, simply listen.  It is harder than it sounds, but it may help you understand why other’s opinions differ from yours. Remaining silent is often easier in the end. 
• The word “NO,” when used respectfully and thoughtfully, can be very powerful.  Saying “no” to further obligations, invitations, or ideas that don’t feel right to you can reduce stress significantly. 

HAPPY HOLIDAYS!  TAKE CARE OF YOURSELF FIRST!

October 20, 2022

Everyone has them.  I have them, you have them, every one of your family and friends have them.

Bad habits, that is.  Some are venial, mild offenses. Others, however, may make the difference between life and death.  Smoking cigarettes is one such habit that may indeed take your life.

About 34 million American adults smoke cigarettes, which is 19% of our population.  This number has come down from a high of 42% in 1965, but it remains far too high.  It is the single most preventable cause of death in the United States, as well as throughout the world.  Statistically, one in five deaths can be attributed to smoking, equaling approximately 480,000 American deaths annually. 

**

In 1977, the American Cancer Society hosted the first nationwide Great American Smokeout. The idea began in 1970 when Mr. Arthur Mullaney of Randolph, Massachusetts, asked anyone he knew who smoked to give up cigarettes for just one day, and donate the money they saved to a local high school scholarship fund. 

Four years later in Monticello, Minnesota, Lynn R. Smith, the editor of the town’s newspaper, spearheaded the state’s first D-Day:  Don’t Smoke Day.

This idea caught on, and on November 18th, 1976, the California Division of the American Cancer Society prompted nearly one million smokers to quit smoking for the day. 

This became the first official Smokeout, and the next year in 1977, it became a nationwide event. 

The third Thursday in November—exactly one week before Thanksgiving—is the annual Smokeout.  In 2022, it is observed on November 18th. 

**

As soon as a person stops smoking, the nicotine level in the blood begins to decrease, as does the heart rate.  Coughing and shortness of breath decrease, and after a few years, the risk of heart attack drops sharply.  Perhaps the most important benefit is this:  stopping smoking makes the person feel better. 

**

Nicotine addiction is one of the hardest habits to break.  It is a chemical addiction in the body, as well as a behavioral habit in the mind.  Any behavior that is repeated over a long period of time can easily become a habit, and those that convince the body it cannot function without the particular substance become an addiction. 

Caffeine is one such substance that many millions of people—including myself—are physically addicted to.  My experience is that if I don’t have coffee, I do not have the very real physical energy, and I develop a headache without the caffeine in my system.  I crave it beyond words. This constitutes an addiction, and I acknowledge that.

I understand, too, that a nicotine addiction is much harder to break.  I see it in my friends who smoke, but I remember it most clearly when I was a child, watching my dad try to quit smoking cigarettes.  He didn’t succeed until his life literally depended upon it, uttering that promise to us through tubes and hoses attached to his body after he came out of life-saving surgery. 

He kept that promise and survived many more years after that, chewing gum instead of smoking cigarettes. 

**

If you are reading this prior to the Great American Smokeout date—November 18th, 2022, and you want to join the bandwagon to quit smoking, you are in luck.  Making the mental commitment is the first step.  After that, the following steps may help: 

• Check out the American Cancer Society website:  cancer.org/healthy/stay-away-from-tobacco/great-american-smokeout.  It has multiple sources of ideas and inspiration.
• Find a buddy to share the journey with.  Being accountable to another person helps with the commitment to improve yourself.   Call or text them when you need to divert your attention.  Offer them the same inspiration.
• Calculate the amount of money you would save in a month, in a year, etc.  If you stop smoking, you immediately increase your chances of living longer to enjoy that extra money!
• Consider the effect your smoking habit has on your loved ones.  Secondhand smoke is a very real health threat.   Also, your children may smell like smoke in school, or with their friends. 
• When you feel the urge to light up, set a timer on your phone for one minute, and make yourself wait.  Next time, set it for two, then three, and keep going. 
• Divert your attention with a walk around the block, or give yourself permission to scroll mindlessly through Facebook. 
• Replace one habit with another.  Part of a bad habit such as smoking is the physical feeling of having something in your hand to raise to your lips.  Try replacing at least one cigarette a day with a sucker, or perhaps a glass of your favorite juice you don’t normally let yourself drink. 

**

You don’t have to wait until November 18th to stop smoking.  If you are ready today, go for it, and best of luck!  If, however, the idea that being part of a larger group dedicated to the same goal helps, then check out the online resources noted above to gear up to be in that winning group, starting November 18th. 

**

YOU CAN DO IT! 

September 21, 2022

We all experience it, whether we realize it or not.  It may feel like a sudden assault, or perhaps a low-grade, ever-present state of mind.

From the start, we must all realize that stress is within us, not out there. It is our perception of an event or series of happenings or a continuous response to an ongoing situation.

This fact is important to remember: while some events—an illness, the death of a loved one, or the ongoing COVID crisis to name a few—are universally stressful for nearly everyone, many events can be perceived as either positive or negative, depending on the individual perspective.

A job may be a source of stress for one person and a source of enjoyment for another. 

An airline flight may be extremely stressful for one passenger, and pure pleasure for the one sitting next to them. Same flight, different perceptions.

A football game may cause one viewer stress, while another feels only positive emotions, such as excitement and anticipation.

It has been almost three years since the COVID pandemic began to rule our lives. None of us have ever lived through anything comparable to this before, so none of us have a blueprint. 

Most of us have experienced stress as a result of the pandemic. Add to that the political and social woes of our society, and the crisis of our economy, and it is a perfect recipe for stress, and perfectly understandable.

A certain level of stress is important to keep the body productive and moving. It challenges us to find ways to work through situations, and motivates us to improve them in order to live our lives to the fullest. If there were no stress, these challenges would not help us become better people.

The human body responds to stress in many ways, including:

• an increased heart rate
• increased blood pressure
• tightened muscles
• shallow, quicker breaths

If you are confronted with a “fight-or-flight” situation, whereby you need to experience these symptoms in order to kick-start your body to preserve your life or well-being, then stress is indeed a good thing.  

Too much stress for the wrong reasons, for too long, however, is not life-saving as the fight-or-flight response is.  It can wreak havoc on your body if it is not brought under control.

In most cases, the mind kicks into overdrive, imagining more stressful situations to add to those already present.  Sleep is compromised, and one’s diet may reflect this stress; some people eat more, some eat less. The stomach and digestive system respond as well; most of us know what a nervous stomach feels like. 

Cortisol, also known as “the stress hormone,” is responsible for these physical changes.  We need cortisol to get our systems firing in order to respond to these perceived stressors.  It is simply doing its job. 

Hopefully, the stressor is soon defeated or diminished, and the cortisol tells the body to cool those engines it fired up for defense.  The stressful event should be handled and one should move on. Except, many of us don’t.  We hang on to the stress response, and our body begins to feel the pinch.

In this COVID era, stress levels have legitimately been higher than usual for so long for so many people.  This is a whole new world we are living in, and it has changed for the worse for so many people.  This is understood, it is not something that is easy for most people to shake.  Many of us have lost loved ones, and/or are experiencing ongoing symptoms of COVID long after the virus has left us.

Giving yourself permission to feel stress is certainly legitimate.  Giving yourself some TLC is recommended.  This is where self-care is important.  The following ideas are good starting points to bring stress levels down, and to take good care of ourselves:

• Sleep is extremely important as a restorative tool.  Think of it as recharging your batteries.  Your body cannot function well without it.
• Practicing hygiene is essential:  brush your teeth at least twice a day, and be sure to floss at least once.  Shower or bathe regularly, even when you don’t feel like it.
• Move your body.  Exercise, even if it is a walk around the block is a foundation for good physical and mental health.  The human body is designed to move.
• Eat the right amounts of the right foods, and allow yourself a treat as well.
• Alcohol and sodas should be a limited treat as well.  Caffeinated beverages are okay in moderate amounts.
• Drink enough water!  Dehydration, especially during warmer weather, and in times of exertion is a risk.
• Breathe deeply.  You are already breathing, so pay attention.  Most of us, especially when stressed, take short, shallow breaths.  Simply breathe more deeply, and aim to inflate your stomach as you breathe in.  This deep breathing reaches the lower, larger lobes of our lungs, and automatically relaxes the body.
• Connect with friends and family.  We all need each other.  We have all had too much isolation in the last few years.  However, be aware of those people who might bring you down.  Limit your interactions with them, find the bright lights among your circle of friends and family.
• Don’t be afraid to ask for help.  If you are struggling with stress, friends and family may be able to help you through.  If you need professional help, don’t be afraid to seek it out.  Ask your health care provider if you need help finding help.
• Smile, even if you don’t feel like it.  Your body responds to this action in a positive way.  So, too, do other people.
• Be aware of extreme behaviors:  too much or too little work, overspending, indulging in too much food and drink, or perhaps not enough.
• Do what you like to do!  Treat yourself to time spent enjoying things you like to do, whether it is reading, sewing, crossword puzzles, TV or traveling. 

**

 Be kind to yourself, and to others too.

August 19, 2022

"Just try to think of something else.  The brain cannot have two thoughts at once.”

–my mother, likely in the 1970’s.

This was my mother’s advice to me, the anxious kid I was.  She was trying to find a way to help me relax, and I never forgot this nugget of wisdom from her.  Like so many other things she said to me, it is so true.

Science even backs it up.  It been shown repeatedly that for nearly everyone except a select few with exceptional brains, that we can truly focus on only one task at once.  We may think we are able to hold two or more thoughts or to complete two or more actions simultaneously, but here is the hard truth:  we can’t.

What we think of as multi-tasking, is actually a rapid start/stop/start/stop/start process that creates microsecond delays that add up quickly over time, and diminish our accuracy at all of the tasks we are trying to accomplish.  It is a fast-paced switching back-and-forth, which takes a toll in efficiency in the end. It may seem as if two or more tasks are being completed simultaneously, but in reality, it can only be one at a time.

So, besides brain health, what does this have to do with health overall?

Actually, a lot.  Many of us attempt to perform these multiple tasks during activities that require complete and undivided attention on one single thing at a time in order to complete them accurately and safely.

The most publicized multi-tasking activity that is widely discouraged is texting while driving.  It is estimated that about 400 deaths occur annually in the United States as a result of texting while driving. 

Many other factors can cause distractions while driving, which add up to approximately 3,000 deaths in the United States annually:

• talking on the phone
• eating and/or drinking
• attending to or speaking with passengers, often children
• looking for items in the car
• fiddling with the stereo, entertainment or navigation system

I have several glass chunks remaining in my forehead from an auto accident in 1988.  A driver crossed the interstate median, struck the guardrail and became airborne, landing on my side of the small truck I was driving.  She landed upside down on the interstate behind me and skidded into oncoming traffic.  Somehow, we both survived.  She was reaching in the back seat for a pillow, she reported much later in the insurance investigation. 

SIDEBAR:  ALWAYS WEAR YOUR SEATBELT!  YOU WOULDN’T BE READING THIS TODAY IF I HADN’T BEEN WEARING MINE THAT DAY.

Driving is not the only dangerous activity to combine with texting.  Use of one’s phone, whether it is texting, calling, using apps or spending time on the internet requires nearly complete attention.  Doing any of these while simply walking can be dangerous. 

That danger increases when you are crossing the street, walking on uneven surfaces such as grass or broken sidewalks, or going up and down stairs while using your phone.  Many of us have likely seen funny videos of someone walking while using their phone and walking straight into a fountain or other dangerous place. Except that it’s not really funny.  It is dangerous. 

Remaining single-tasked while walking without your phone is important, too.  Especially if you are walking up and down stairs, or if you are using an assistive device such as a cane or walker.  Focusing on your next steps should be your primary goal.  If, like me, however, you try to load your arms up with laundry to go up and down stairs because you have no other choice, then keeping a slow pace, and perhaps leaning on to or holding the railing is of vital importance. (Don’t try to carry your coffee cup with your arms full as you navigate the stairs; I am speaking from experience.)  Even distracting yourself in a conversation can require too much mental load, and it increases your risk of falling.  If you are walking with a friend for exercise outdoors, and carrying on a conversation, remaining focused on the next steps ahead is an important element of safety. 

Taking medications requires precision dosing and accurate dispensing, as well as singular attention to this task.  Medication errors are responsible for untold overdoses and even deaths.  Even if there are no noticeable symptoms, it is never healthy to take the wrong dosage of medication.  Using a daily pill box is a helpful tool to allow you to see which medications have already been taken, and which ones need to be taken, and when.  Of course, the set-up of the medications requires singular focus as well.  Don’t hesitate to ask for help with this task if you need it. 

**

As I was typing this on my laptop, Microsoft continued to offer me a new toolbar that would allow me to multi-task.  I kindly continued to click out of the ad.

**

Mother knows best.  Your brain can really only do one thing at a time. 

July 25, 2022

“Looking back, I know that if I would have simply slowed down, I would not have had so many nasty falls that got me here today.  I know I was always moving too fast.”   –Emma, age 92, wheelchair-bound

“Haste makes waste.” –common American idiom

**

It seems too easy to simply tell oneself to SLOW DOWN and then actually do it.  But if it were that easy, many more people would be doing it.

We live in a fast-paced world.  Most of us maintain a constant rushing speed because we think we have to.  We think we have so much to get done, and so little time to do it.  In many cases, this is true.  We overload our home and work schedules, because many Americans wear “busy” as a badge of honor.  If we aren’t busy, then we aren’t producing.  If we aren’t producing, then we are not playing the game.  And if we aren’t playing the game, well…you see where this is going. 

It may not be possible to remove ourselves from any of these obligations.  We may have children who need us as parents.  While we are doing that 24/7, we also must fulfill our work obligations.  Many people must work to make ends meet.  Some people have signed up for a complex material lifestyle that demands work to pay for it.  Others work because they love their jobs, and they are fulfilled by them.  Perhaps others are a mixture of all the above. 

Regardless of why any person finds themselves in the “busy” trap, it is necessary to examine how this rushed lifestyle is or is not paying off in the end. There are visible benefits to completing tasks, but the energy exerted must be weighed against that outcome, and only the person engaging can answer that question.

If one’s accomplishments require them to be in a constant hurried state, this increased level of stress is not good for the heart or the soul, and puts the entire body at risk.  If one’s goals and tasks require a compromised sense of safety, then it is safe to say something needs to change. 

If you find yourself in any of these situations, it is time to stop and think about the outcome vs. the sacrifices it takes to achieve it:

• Driving too fast in order to get to the next stop.
• Distracted driving, including texting, talking on the phone, eating one’s lunch, or completing other work-related tasks while driving.
• Sacrificing sleep to complete tasks, or consistently getting poor-quality sleep.
• Not having enough time to prepare or buy healthy foods.
• Not having enough time to eat.
• Consuming too much alcohol, sweets or other foods that may compromise health.
• Smoking to relieve stress.
• Multi-tasking on the job or at home.
• Not watching where one is walking, whether it is outside, inside or in public.  Fall risks increase dramatically when attention is not paid.  Watch your step—literally.
• Compromising safety over style:  shoes are the means that connect us to the ground we walk on, and certain kinds of shoes/heels can pose a safety/fall risk.
• Not taking time to relax and unwind on a regular basis, including vacations.

**

The list can go on and on, but simply remembering these two words is the bottom line:  SLOW DOWN! 

Many of us once had a busy schedule with work and family obligations, but no longer do.  However, we continue to perform some tasks too quickly, because we don’t realize that we no longer have to be in a hurry. 

As we age, our balance decreases and our strength wanes, which increases the possibility of falling.  Many of us continue to move as quickly as we always have, but the reasons we once moved that fast are no longer a reality.  We don’t need to keep up that pace, but we do. And the risk of falling increases exponentially. 

**

As Emma stated above, falls often happen simply because the person was rushing unnecessarily.  So much pain and heartache could be prevented by simply slowing down, and exercising prevention.  

**

Since you are already in the groove of slowing down with driving and moving about, why not keep going when you are eating?  So much digestive grief could be avoided if we all simply chewed our food more, which requires reducing our rate of intake.  Chewing each bite slowly not only makes it easier to swallow, but it produces more saliva, which, in turn, aids in the digestive process. 

Anyone is at risk for choking.  We have all heard of someone who has required the Heimlich maneuver to save their lives, perhaps you have even needed it.  Slowing down while eating greatly reduces this risk.

We are all guilty of trying to talk with food in our mouths, especially dining out in social situation, or with a group.  When you talk with food in your mouth, you are inhaling, which greatly increases the choking risk. 

Most of us have another bite ready on the spoon or fork as we are chewing the one in our mouth.  Or, if it is a sandwich or slice of pizza, most of us don’t put it down.  Simply placing the utensil or finger food down will make you stop to think about the bite in your mouth, instead of the next bite waiting to go in your mouth.  This is generally a hard habit to adopt, because most of us have rushed through meals for most of our lives.  When you have thoroughly chewed and then swallowed the bite in your mouth, only then should you pick up the next bite. 

Most of us have the time we need to eat slowly, even if we think we don’t.  Some people’s lunch breaks are minimal or non-existent, almost forcing them to eat too quickly.  Think about your pace while you are eating; perhaps you have extra time to slow down, thus reducing your chances of poor digestion or choking. 

**

The best bonus in changing these habits is this: slowing down lets you enjoy life more.  Rushing through every day, driving fast, walking fast and eating fast is a habit too many of us have.  Take a moment to think about these habits if you do have them, and take a little extra time.  It will be worth it. 

June 22, 2022

The calendar will read “Summer” on June 21st, but the summertime temperatures can arrive before that date. For many people, this is not a pleasant time of year, but for some, it is the perfect time of year. That familiar feeling of freedom during the summer may come back, just as it did when school was out all summer in our childhoods.  It’s easy to be carefree, but, just as in the wintertime, there are precautions to be taken to remain safe in extreme weather. 

For many, this time of year is a gift, and for others, it is a challenge.  Some of us love the heat, others despise it.  Some people love the in between during spring and fall.  No matter where your preferences lie, summer safety must be addressed.

There are the basics that need to be kept in mind:

• Drink plenty of water.  Half of your body weight in ounces daily is a good measure, more if you are perspiring heavily.
• Wear broad spectrum sunscreen.  Be sure to check the expiration dates, the potency of the SPF will decrease after that date.  You may not be protected, and a sunburn can be the end result.  Reapply often.
• Complete outdoor chores early in the morning or later in the evening.
• Make sure pets are given plenty of fresh water.
• Weather warnings are to be heeded.  Too many people take them casually, and pay a heavy price.  Take shelter when advised by authorities. Stay indoors if lightening is close.
• Be smart when you swim.  Know your limits, and those of the people with you. 
• Alcohol and sun don’t always mix.  The effects may increase, which may very likely decrease judgment and safety.   DO NOT drive a boat of you are drinking.  Of course, the same rules apply for driving a vehicle on land. 
• Use insect repellent.  Wear long sleeved-clothing in wooded areas, as well as long pants.  Check for ticks and other insects on your skin.  Use mosquito netting if possible when enjoying the outdoors.
• If you are not already certified, consider taking a CPR course.  You may be someone’s hero at any time of the year.   Contact your local Red Cross, or county health department for information on certification.    

**

Perhaps one of the most dangerous threats of spending time outdoors is heatstroke.  It is a very real thing, and should be taken seriously.  If you, or someone you are with outdoors develops any of the following symptoms, it is important to receive immediate medical help.  Call 911 if necessary. 

• High body temperature over 104 degrees.
• Nausea and/or vomiting
• Altered mental status, including slurred speech, confusion, agitation/irritability.  Seizures and a coma can also be a result. 
• Skin may be hot and dry, with no sweating noted.  Skin may also be flushed.
• Rapid heart rate and breathing.  Breathing may be shallow.  
• Throbbing headache.

While you are waiting for emergency medical help, be sure to:

• Get yourself or the person suffering into shade or indoors.
• Remove any excess clothing.
• Use whatever means of cooling with water is available:  cool tub or shower, sponge bath, use of ice packs or cold, wet towels on head, neck, armpits and groin.

If you have had a heatstroke in the past, you are more likely to have a decreased tolerance for hot temperatures in the future.  This is important to keep in mind in subsequent summers. 

The most important thing to remember about heatstroke is this:  NEVER LEAVE AN INFANT OR CHILD IN THE CAR.  NOT EVEN FOR A MOMENT.

There was a recent report of a child’s death from this tragedy on the news.  It is one of the most preventable and the most heartbreaking of all heatstroke possibilities.  Next to vehicle crashes, heatstroke is the number one vehicle-related killer of children in the U.S.  Public awareness is obviously helping decrease this tragedy, as the numbers have continued to go down: In 2018 there were 54 deaths, in 2019 there were 53.  With aggressive awareness campaigns, this number went down to 25 in 2020, and 21 in 2021.  Until it reaches zero, the awareness needs to be increased. 

Make sure to keep your car locked when you’re not inside it so that kids don’t get in on their own and lock themselves in.   

If you are traveling with your child in a car seat in the back, create a reminder:  place your cell phone or purse next to their seat.  Place one of their possessions close to you in the front seat.

Call 911 if you see a child alone in a car.  Do not hesitate to do so.  They are trained and ready to help. 

**

Have a happy summer, with safety first. 

May 23, 2022

Perhaps you remember the good old-fashioned pedometer. It is a very basic step-counter that preceded the current, more high-tech fitness trackers that seem to be on so many people’s wrists.

It was invented in Japan in the 1960’s.  Japan was gearing up for its first Olympic Games in Tokyo and societal growth seemed to be the order of the day.  Construction boomed, bullet trains moved masses of people, but all these developments and conveniences made it easy for the people to not move their bodies.  Legend has it that a doctor told the company founder that people needed something to motivate them to move, so the founding company developed the world’s first pedometer, called the “Manpo-kei. “Kei” means ‘meter,’ and ‘manpo’ means ‘10,000.’ They liked the way this term seemed to roll off the tongue. Thus, 10,000 steps became the benchmark.

Once this magic number was endorsed by medical researchers, 10,000 steps became the threshold for the desirable goal:  If you make it to 10,000 steps every day, then you are in good shape—figuratively, and literally.  And if you don’t make it, don’t worry.  You’ll make it tomorrow.  And the next day, and the next.

And we all thought the 10,000-step goal was a new thing—at least, I did. 

**

Beginning around 2013-14, the current craze took off in America first with the Fitbit®, catapulting our society into the present-day popularity of fitness trackers. There are now high-tech and low-tech trackers, high-priced and low-priced trackers; something for everyone who wants to get on board.  If you are fortunate to have the amazing human ability to walk and perhaps run, then tracking these steps will likely help you make the most of this ability. 

Typically, the tracker is hooked up with your cellphone, perhaps with a downloaded app like mine.  Much of the data is displayed on the face of the tracker on your arm, but the rest of the information is available on your phone. 

This kind of technology makes it easier to hold oneself accountable to fitness goals, which is always a good thing.  For myself, I find it fascinating to see just how many steps I take in an average day.  I normally take a daily morning run/walk, which typically gets me up to about 6,000 steps.  I usually have perhaps 300 already on my meter before I head out the door, mostly from walking back and forth to the coffee pot in the early morning hours. 

After the run, my daily rounds usually get me easily to the 10,000 mark, except when they don’t.  Because I am human, and because I like to be rewarded for my efforts, I like that little buzz on my wrist it gives me when I hit the mark.  If I am close, and I know I won’t get that buzz before midnight unless I head back out the door for a quick walk, then normally, I do.  It may seem childish, but it works.  Adults still need a good job when the job is indeed well done. 

My tracker is a simple one from Amazon, and for me, simple is good.  I am a low-tech person; I don’t need bells and whistles, because I don’t understand them.  I envy those who do, but the end result is always the same.  We both get a boost in reaching our goals.

**

• Motion is lotion.
• The body achieves what the mind believes.
• Good things come to those who sweat.
• Don’t wish for a good body, work for it.
• Motivation is what gets you started.  Habit is what keeps you going.
• When you feel like stopping, think about why you started.”
• No matter how little you go, you are still beating everyone on the couch.

Ten thousand is not a magic number.  It is a nice, even, round number with a lot of zeroes, it rolls easily off the tongue in Japanese, and it has become the benchmark goal for many people in America who wear fitness trackers.  It is a good number, and if it is the number you aspire to—like I do, then it is the perfect number.  If, perhaps, this is easily attainable and you need a bigger challenge, then keep going higher—as long as you can handle it physically.  If this number is too high, then simply set your goal lower. 

If you are physically able, taking a daily, planned walk/run is a good way to get those steps, but there are tricks and strategies that you can weave into your day to increase those steps, including:

• Park your car at the distant end of the parking lot, instead of the closest space.
• If you have multiple stops in one area, try to leave the car parked and walk between them. 
• Split up a task into more steps, such as laundry:  carry two smaller baskets to the laundry room instead of one big one.  Carry your groceries in from the car in three or four trips instead of one or two.
• Walk during your lunch (or other) break.
• Take your dog for a walk, and if you don’t have one, offer to take a neighbor’s dog for a walk.
• Walk around when you are on the phone.
• Take the stairs instead of the elevator.  If the stairs bother your knees, take one step at a time:  step up with your strongest knee, then meet on that step with your other knee. 
• If you have both a push mower and a riding mower, consider mowing all or part of your lawn with the push mower.  It’s a good overall workout.
• Watching TV is okay, but get up and walk during the commercials. 
• Drink more water.  Most of us need to do this anyway, but it will force you to get up and walk to the bathroom.  If you have more than one in your home, go to the one furthest away.

**

Movement is the name of the game. Humans are designed to be moving organisms.  Our legs and joints allow us to propel ourselves.  It is a gift not granted, and the best way to say thank you for this gift is to put it to good use.

Ten thousand steps is a nice round number; perhaps it even rolls off the tongue in English, too.  Whatever your goal number is, the tracker will likely help you get there, and get you healthier in the process.

April 18, 2022

…keeps the doctor away. We’ve all heard that one.  While it is not literal, and there is no proof that indeed it will keep the doctor away, we all know what it means.  Eat healthy, and you should stay healthy…at least, your chances are greater.

There is no agreed consensus on the author of this saying, but it is part of our lore.  There are many others we may, or may not have heard.  While they are simply words, words can, and do possess power. Perhaps they have power to make you think differently, which can make you act in a healthier way, so there’s no medicine to take, no surgery to go through, and nothing to lose, only wisdom to be gained.

Let’s look at a few others, and their sources, if known:

• “Our bodies are our gardens—our wills are our gardeners.”  –William Shakespeare  Ah, free will.  We get to choose how we treat our bodies:  what to put in them, how much sleep to give them, how to move them—or not, how to maintain them through regular medical checkups, and what to put in our minds as well.  Closely related is this:
• “Heredity loads the gun, but lifestyle pulls the trigger.” —author unknown.  Most of us know our family medical histories.  A few diseases are genetically transferred, and there is little we can do.  Most, however, give us at least a small chance to reduce the odds of sickness and suffering by the choices we make; most give us a fighting chance:  how we eat, how much we sleep, how we control stress, how much water we drink and how much alcohol we don’t drink, choosing not to smoke—much like the “gardening” spoken of above.
• “Keeping your body healthy is an expression of gratitude to the whole cosmos—the trees, the clouds, everything.”  –Thich Nhat Hanh, who was a Vietnamese monk and peace activist.  He passed away in early 2022 at age 95.  Clearly, he knew what he was speaking of.  Expressing gratitude in any way has been shown to improve mental health, which, in turn, improves physical health. 
• “Your body hears everything your mind says.”  –Naomi Judd, country singer.  More research in the last few hears bears out the mind-body connection:  our thoughts DO affect our bodies.  Pay attention to the thoughts you have, and only keep the ones that will serve you well.  We all have random thoughts, flitting through our minds, seemingly with no control.  Again, only keep the ones that contribute to good health, and let the others go—especially if they are worries about your health that have their basis only in fear, not in fact.  Every day, we are bombarded with more scary statistics about cancer, accidental deaths, Alzheimer’s disease and the like.  Until they directly affect you, focus on taking good care of your body—and mind. 
• “The ability to be in the present moment is a major component of mental wellness.”—Abraham Maslow, psychologist.  Again, this deals with the power of the mind.  The past is gone, the future isn’t here yet, but the present is just that:  a present.  Open it every moment, and savor it. 
• “You can’t stop the waves, but you can learn to surf.”  —John Kabat-Zinn, medical professor.  Nearly all of us will experience sickness, illness or injury in our lives.  Learning to accept it while doing all you can to keep yourself well is key to returning to good health.  This, of course, relates directly to the power of the mind.
• “It’s no coincidence that four of the six letters in health heal.”  —Ed Northstrum, wellness expert.  No further explanation needed.
• “If you don’t do what’s best for your body, you’re the one who comes up on the short end.” –Julius Erving, better known as ‘Dr. J,’ famous basketball player.  Again, this one, too, speaks for itself.
• “A good laugh and a long sleep are the best cures in the doctor’s book.” –Irish proverb.  Laughter has long been touted as healing medicine.  A good belly laugh seems to instantly improve mood, and works on our bodies, as well as our minds.  As for sleep, it is truly under-rated.  Think of sleep as a time to re-charge our batteries.  If they get run down, your body doesn’t go.  It’s like running out of gas.  We need to recoup energy by sleeping.  There is reason why we put infants and children down for naps when they are grumpy.  Adults get grumpy without sleep, too.  Unfortunately, we don’t always recognize this as the root cause, or we see it as a sign of weakness if we give in to a nap.  Think of sleep as “cleaning time.”  Just as the office janitors come in after hours to clean up the day’s mess, our brains and bodies need a daily cleansing to “take out the (cellular) trash” that accumulates in a day’s time. 
• “Rest when you are weary.  Refresh and renew yourself, your body, your mind, your spirit.  Then get back to work.” —Ralph Marston, purveyor of positivity.  Taking care of yourself is not a weakness, not a sign of laziness.  As this quote implies, there is always work to do, and in order to do it, we must be rested and well-taken care of—by ourselves. 
• “The body is a sacred garment.  It’s your first and last garment; it is what you enter life in and what you depart life with, and is should be treated with honor.”           –Martha Graham, dancer/choreographer.  It is the one and only body you will ever have. You may have it altered by surgery, or, most radically, by transplants, but it is still the only container for your heart and soul, your mind and your spirit.
• “Learn to relax.  Your body is precious, as it houses your mind and spirit.  Inner peace begins with a relaxed body.”  –Norman Vincent Peale, motivational author.  Just breathe.  Deeply.  You are already breathing, so why not make it a little deeper.  This is the foundation of physical relaxation.  And relaxation is what your body needs to retool, repair and restore. 
• “You have to stay in shape.  My grandmother started walking five miles a day when she was 60.  She’s 97 now and we don’t know where she is.” —Ellen DeGeneres, American funnywoman.   Enough said.
• “If I knew I was going to live this long, I would r care of myself.”   —Mickey Mantle, famous baseball player.  Don’t let this quote be one of your last.  Whatever your age, you can start today to improve your health.  Start small; every little positive change will help add up to bigger changes.

Take care of yourself.  You know how to do it better than anyone else.

March 21, 2022

“Every breath you take.”   “Take my breath away.”  “Just breathe.”

Popular music celebrates and recognizes breath as the powerful force it is.  Without it, we are nothing.  Most of us breathe effortlessly, sometimes it can be a struggle with certain illnesses, and this brings the importance of breathing to our focus if it is difficult. 

The average human breathes about 7,300,000 times every year, 20,000 times every day.  In and out is one breath.  That averages about 14 breaths per minute.  In and out, in and out.  We do it all day, every day, 24/7/365.  And we rarely think about the gift that it is.

The COVID pandemic brought this amazing human ability to the spotlight.  As a disease primarily of the respiratory system, it caused millions of people respiratory distress.  Sadly, thousands in our country, and millions worldwide succumbed, and their breathing capabilities were not able to sustain life. 

It seems so simple, just breathe in, and breathe out.  And keep doing it all day, every day.  Without even thinking about it.   This is a function of our autonomic nervous system; it simply does the work for us without us telling it to.

Sometimes, however, breathing is the only thing we can do.  When life seems to overtake all our other human functions, breathing is the one thing we must do.  And we must slow it down, because when we are stressed, our breathing tends to speed up and become more shallow. This decreases oxygen to the brain, and increases anxiety. 

Simply breathing deeply in and out activates the parasympathetic part of the nervous system, and tells your brain that it is okay to relax.  It lets the brain know you are safe, and you don’t need to “fight or flight.” 

If you are a singer, or have had any professional voice lessons or therapy, you likely know what “singing/breathing from the diaphragm” is.  It is the process of expanding the lower lobes of your lungs, filling them with air.   

The human body is designed to take air in deeply, sending it down to the lower lobes.  However, most of us have learned to breathe in a more shallow fashion, and we leave these large reservoirs with little work to do, when they should be fully engaged. 

If deep breathing is done properly, the stomach should inflate like a balloon.  Placing your hand on your stomach will allow you to feel the correct expansion.  By placing your other hand on your chest, you can monitor its movement as well.  Ideally, the chest should stay still, while the stomach expands.

Because most of us have un-learned this method, it may seem difficult.  As infants, we all started out breathing deeply from the stomach.  Watch a baby as it sleeps, and you will see the stomach naturally rise and fall.  Somehow, somewhere along the way, most of us as adults have compromised this natural ability, and changed our patterns of breathing to a more shallow fashion, expanding only the upper lobes of the lungs. 

“The nose knows,” it is said.  Breathing in through the nose is the way our bodies are designed to work.  It is why the nostrils are moist with mucus and are lined with hair.  These factors are part of the grand design, even if it is not pleasant to think about or talk about.  The mucus and hair are designed to trap particles and other invaders, acting as an important filter for the air we breathe in before it goes to our pristine lungs.  Breathing through the mouth can easily dry out the mouth and throat, especially in colder weather.  Mouth breathing has also been shown to cause bad breath, sleep apnea and snoring. 

When the air comes in through the nose, our throats open wider to allow more air, because they know it is just air.  If the air comes through the mouth, the airway narrows, knowing it could be food and/or water, so the muscles are on guard to protect the airway. 

While the following facts may not seem important, they contribute to our understanding and reverence for the lungs:

• *If the surface of your lungs was laid out flat, it would cover a tennis court.
• The lungs are the only organs that can float in water.
• The average adult can hold their breath for less than one minute.  Some divers, however, are trained to hold their breath for up to 20 minutes. 
• The left lung is slightly smaller than the right to accommodate the heart.
• Waste is eliminated from the body when you exhale. 
• Lungs are made of a spongy tissue that stretches easily and keeps it shape.  The right lung has three lobes, the left has two.  The lobes expand like a balloon when you breathe in, and deflate when you breathe out.
• Normal lungs are pink, while a smoker’s lungs are gray or bluish. 
• The diaphragm is a shelf-like muscle that lies at the bottom of the lungs. It creates suction and pushes down as you breathe in, opening space for air in your lungs.   Smokers experience loss of muscle in the diaphragm, while non-smokers typically have a healthy, dome-shaped diaphragm. 
• The doctor who specializes in lung function is a pulmonologist. 

**

Breathing is a gift.  Without it, we are nothing.  Artificial respiration via a ventilator that sadly, so many people were forced to rely upon due to COVID, is a poor substitute, but has saved some people from death.  The natural process of breathing is truly a miracle, supplying our bodies with oxygen. 

Make the most of it.  Breathe deeply into the lower lobes of your lungs.  Engage in this breathing to reduce stress, which most of experience on a daily basis.  Take good care of your lungs by NOT smoking.  If you do, it’s never too late to quit.  Your lungs will thank you.  And, if you can breathe easily, give thanks for this gift.

February 21, 2022

When I meet a person who seems to be aging extraordinarily well, I am always curious to know their secret:  what they do to keep moving forward through the aging process with relative ease. 

As a medically-based speech therapist, I have this opportunity often when I meet a new patient or family member who glows with a look of youthful health and moves with agility, seeming to defy their apparent age.  I don’t let these opportunities pass by because I know they have something to teach me, some inspiration that I may be able to take from them to help me in my aging process.

“I want to be like you when I grow up,” I often tell them.  This is not an exaggeration.  When I see that radiant skin glow, that smooth gliding movement that carries them along in their light steps, I know I want to be sure to sign myself up for some of this.  I also know it takes work on my part, there is no magic formula, no potion that I can take to achieve this overnight. It takes work, dedication and daily discipline.  It is best started early in the aging process.

When I ask this question, the answers generally are two-fold, and generally cover the same two solutions:  keep your body moving, and keep your mind moving.  Here are some of the exact responses I have received, I keep adding to the list:

• “I exercise every day.”
• “I stretch out as much as I can.  Yoga and tai chi are good.”
• “I try to get in as many steps as possible every day.”
• “I take the stairs instead of the elevator, and I try to park far away so I can walk more.”
• “Rest, but don’t rust.”
• “Everything in moderation.”
• “Sleep is important.  I make it a priority.”
• “I drink enough water.”
• “I do things I enjoy doing.”
• “I work my brain.  Keeping it sharp is important.”
• “I don’t stress over the small, stupid stuff.  I reserve my mental energy for the important things.”
• “I try to understand others when they have differing viewpoints.  I may have something to learn from them.”
• “I stay on a schedule for my exercise, and I try to walk with others, they keep me accountable to showing up and doing the work.”
• “I try to expand my brain with reading.  There is so much to learn from books.”
• “I travel as much as I can, but I read about the places I can’t go to, it’s the next best thing.”
• “I’ve lived long enough to know every day is a gift.  I’ve lost loved ones too early, so I know that time is precious.  I don’t waste it.”
• “Age is a gift.  Don’t ever dread having another birthday.”
• “Listen to your body.  It is smarter than you are sometimes.”
• “Our health care system is not perfect, but it’s pretty darn good.  I take advantage of annual doctor visits, recommended tests and therapies, and screenings.”
• “Doing what I can for others takes my mind off my worries.  It doesn’t take much to realize how fortunate I am.”
• “Smile.  It can not only turn a frown upside-down, but can turn your day around, too.  Maybe you will brighten someone else’s day, too.”
• “I’m not afraid to tell someone ‘no.’  It leaves more room for the things I want to say ‘yes’ to.”
• “Let go of regrets and grudges.  They are only hurting you and no one else.”
• “Spend time with those you love.”

***

I have a friend who is one year older than me.  When we met and we were discussing our ages, she told me initially we were the same age.  It was very difficult for her to accept that she was older than me.  I found out the truth on her next birthday, and I have never let her live this down.  I tease her about it, but I also reinforce the fact that age is indeed a gift.  Please don’t forget that on your next birthday if you, too, don’t like adding another year to your age.  These annual trips around the sun are indeed a gift.

**

These long-term suggestions can be modified for the short-term as well.  When you find yourself feeling a little blue, sluggish or in need of a boost, here are some two-minute (give or take) activities that will give you a healthy lift:

• Take a walk around the block.
• Turn up the radio and sing along, or dance to one song—or both.
• Complete a household task that makes you move, such as vacuuming.
• Try to whistle your favorite song.
• Gently bend and stretch while breathing in deeply between stretches.
• Send a card to someone via snail mail for no special reason.
• If you have stairs, and it is safe for you, go up and down them five times.
• Lie on the floor for two minutes and breathe deeply.
• Call or text a friend who may need some cheer.
• Clean out one drawer or straighten one shelf of dishes in the kitchen.
• If it’s night and the weather permits, throw a blanket on the ground and look up.

Never forget that if you find yourself feeling down or depressed for an extended period of time, there is help available.  Talk to your health care provider as soon as possible.  You needn’t spend any more of your precious time feeling blue. 

**

As long as you can, as much as you can, keep moving!