Healthy Changes Cause Benefit But Can They Cause Harm?
By · CommentsMuch of what we write about on this blog is designed to encourage you to improve your health, both physical and emotional. I am a big supporter of healthy eating and regular exercise. It is something I have done by entire life thanks to my mother, who modeled this behavior with cooking healthy meals and playing tennis regularly. My mother regularly heeded the advise of one of her aunts, a trained dietician (and a nun!), regarding the importance of a diet high in fresh vegetables and limited starches. Imagine getting this advise in the 50′s and early 60′s. I sometime muse how this woman was way ahead of her time.
Due to this sort of teaching at a young age, I have eaten a fairly healthy diet and been active the majority of my life. Hopefully I can to continue that way; that is my goal for myself and it is also my goal for you. I am someone who feels anyone can be as active as they wish, within reason of course! This qualifier became most pertinent after I began the practice of Yoga!
I have always known I am not very flexible, so I started with a TV yoga series a few years ago. It was (no longer on the air) fairly straight forward yoga, and it did improve my flexibility. When the show went off the air, I started purchasing DVDs. I went for the advanced beginner, or intermediate level; thinking that is what I should be. I was incredulous at some to the poses I encountered and have been heard to mutter more than once “Yea, right. Not happening today!”
When I read a recent article about such a topic, How Yoga Can Wreck Your Body, I feel vindicated on NOT trying all those poses that I suspected could do me harm! The author of the article illustrates how many people may push themselves to the point of real harm-dislocated ribs, back injuries and even strokes!
The point of this post is to illustrate that when you begin a new physical activity, or a new diet; it is important to feel comfortable and capable with the tasks. Many a patient has come to me with gastrointestinal distress over a drastic change in diet. Some high protein diets can hurt your kidneys if you are susceptible, adhere to the diet for too long, and do not consume enough water. It is important to proceed carefully if a plan seems drastic. How many times have we all become enthusiastic about a new plan, only to suffer the consequence of an overenthusiastic beginning.
The important aspect to remember of any new plan is to trust your instincts. If an activity causes you to feel anxious, it may be too soon for you to try it. If a diet does not seem to be something you can accomplish, make a few changes so that it better fits your taste and style.
Remember, go slow and be mindful of your abilities. Push a little beyond your comfort zone, but not too far. This is one of the ways to make changes permanent.
Anxiety – Tips to deal with it
By · CommentsThe link to the following video is an unlisted video on YouTube.
The only way for you to see this is for me to give you the link.
This is about 5 minutes and includes the Tips you will find below.
http://bit.ly/AnxietyTips or just click on the words Anxiety Tips
Remember that Anxiety is a protective mechanism. For thousands of years you needed to be on your guard against predators, enemies and dangers of all kinds. Anxiety heightens awareness, provides us with extra short-term energy and prepares the body to deal with a physical emergency. Most of us do not need these skills but we react the same way to modern problems. Modern problems are not short lived and most are mental rather than physical. How can you control your response to these mental challenges? Below and in the video I try to give you tips on what to do yourself and when to get some help.
8 REFRESHING WAYS FOR COPING WITH ANXIETY DURING MENOPAUSE
- Learn a stress management technique through counseling or biofeedback to learn about your triggers for anxiety, and how to counter these triggers. Anxiety during menopause can be triggered by stressful situations and knowing how to lower your feeling of being stressed will lower chance of anxiety.
- Begin practicing yoga or meditation. This will help your focus and mental clarity to better problem solve and remain calm during stressful times.
- Consider other stress and anxiety lowering practices such as massage or even acupuncture. Touch can raise healthy, feel good hormones and as a result, lower stressful feelings that anxiety can cause.
- Begin an exercise program, or be consistent with your exercise program. This will lower stress hormones and as a result, lower your anxiety level.
- Decide to take up a hobby or activity you have always wanted to do. Concentrating on a task that is unrelated to your normal day’s activities can help you to feel refreshed.
- Learn deep breathing techniques to help with lowering stress. Deep breathing lowers heart rate and as a result, the feeling of anxiety.
- Drink plenty of water and consume a healthy diet so that your body can function at its’ best. Lessening sugar, caffeine, alcohol and nicotine will help to eliminate the highs and lows that come with these artificial stimulants and depressants. These highs and lows can often trigger anxiety.
- Talk to your medical provider about medication if your anxiety is overwhelming and preventing you from working effectively or enjoying your life.
Osteoporosis part 1
By · CommentsWhat is osteoporosis? Who is at risk? What can be done to prevent it? How is it treated? This is the first of a 3 part series. Parts 2 and 3 are in the membership area. Sign up on the home page to become a member and gain access to these additional videos.
What You Need to Know About Strength and Aging
By · CommentsCommon knowledge and experience tell us that we lose strength and endurance as we age. Many of us tell ourselves that we can’t do this or that activity (you insert the activity) for as long, or as fast or as hard as we did when we were young. Many people remember fondly their younger years of fitness and activity, and assume those are days long gone.
Most research studies have sited 40 years of age as the time that muscle mass declines, as much as 8% per decade. This can cause a reduction in strength, mobility and independence as well as cause us to gain weight. Most of us accept this, begrudgingly, as an inevitable consequence of getting older.
A recent small study at the University of Pittsburgh looked at this very issue and discovered that this assumption may not be entirely correct! This would suggest that we do not need to succumb to an age decline if we work at staying strong and fit, good news!
In this study, 40 competitive athletes aged 40-81 had measurements performed to determine strength and fat percentage. These included leg strength testing, muscle mass, fat percentage of body and muscle. It is observes that as muscle declines in strength, muscle fiber units are replaced with fat. These athletes included swimmers, cyclists and runners; men and women who continued to be successfully competitive within their age groups.There were 5 men and 5 women in each grouping of 40-49, 50-59, 60-69, and 70+.
What they found will surprise you!
Athletes in 70′s and 80′s had almost as much thigh mass as the 40-49 group, with only minor or no muscle fat infiltration. A slight drop in leg strength occurred in the 50-59 group as compared to the group in their 40′s, however there was virtually NO change in leg strength between groups in their 50′s,60′s and 70′s as well as over 80!
Granted, these study subjects are life long athletes and this data may not translate completely to you and I. It also does not address which types of physical activities would be best. It does tell us however, that it is never too late to build strength and physical fitness.
If you are starting a new activity, it is important to go slow at first so as not to harm yourself. You do not need to start a competitive activity such as mentioned above, to achieve some benefit. It is important to engage in physical activity that you are capable of doing as well as enjoy doing; so as to make it part of your regular routine. There are numerous ways you can add both aerobic and strength exercising into your routine without joining a gym. Send me your questions and thoughts on how you can increase your strength, share your suggestions with our readers.
Is Weight Gain Inevitable?
By · CommentsWhat can you do about your health and weight if you come from a family where obesity, or being overweight, is the norm? Is it inevitable that you will be obese also, pre-destined to gain weight as you age?
Years ago, researchers found the fat gene, called the Fat Mass and Obesity Association Gene (FTO). They project that an astounding 65% of people from European or African descent have this gene, as well as upwards of 44% of people of Asian descent carry some form or part of this gene. The presence of this fat gene increases the risk of obesity or being overweight, by 12%.
If you feel that obesity is your future, what are you capable or willing to do in order to avoid this? Will you throw in the towel and eat to your hearts content, and would it even make a difference?
According to some recent studies, physical activity can decrease the effect of FTO by almost 30%. http://www.ncbi.nlm.nih.gov/pubmed/22069379
Researchers theorize that the FTO gene is most active in the brain and affects appetite and behavior-both eating and exercising. It appears to be active in areas of brain that regulate the balance of energy intake and energy expenditure, and it is the loss of this energy balance that can cause weight gain.
Researchers are not certain how exercise attenuates the expression of the FTO gene, but analysis of data from multiple studies reveal an almost 30% reduction of gene expression (not 30% of weight!) as measured by body fat percentage and waste circumference. This indicates that even a small amount of exercise have helped people control their weight.
So what does this mean for you?
It means that physical activity will help you regardless of your genetic code and family body type. This knowledge can give you the power to change what you may now believe to be your “health destiny”, by making changes to avoid diabetes, hypertension, joint problems. It gives you the reason to take action so that you can achieve your goals of fitness and health.
We have many articles within Female Menopause Mentors that can help and guide you on making changes and initiating an exercise program. We will have a special program within the next few months,that will help guide you step by step through initiating and maintaining these changes. As a result of the many years of medical experience in family practice, I have seen the damage that poor health can cause to women, in the form of onset of diseases and loss of mobility and independence. I am committed to helping women through the process of health improvement and I am certain our program can help you!
I have created a video on this subject. It is posted to YouTube but can only be accessed via this link Control Menopause Weight Gain. If you want to have access to videos as I produce them you need to sign up for a membership on the home page. I give memberships away so that ability to pay is not a factor in receiving my information.
Symptoms of Menopause
By · CommentsI have a video series about the symptoms of menopause. Most are available in the membership site or via my email list. I wanted some of my causal readers to get a little more so I uploaded a couple of my latest videos to YouTube and then embedded them here. Below are two examples of what you receive when you become a member and join my teleseminar events. I hope you enjoy these and let me know what else you need to help you with your menopause symptoms. If you don’t see them it is because I am only allowing them to be visible for a limited time and then I will make them unlisted unless I give you the url.
If you would like to be part of Anne’s new project that will include a book for members, several video series on better sex, better sleep and better weight control during menopause, sign up in the form below.
MAKING CHANGES PERMANENT
By · CommentsOftentimes, something happens to cause us to take stock in ourselves. We may evaluate our appearance, what we eat, how we spend our time, how we spend our money. This is the practice of “taking stock”; and it can often fuel us to think about and perhaps plan how we will make the changes we feel we need to make. Perhaps this change will be as simple as changing our wardrobe style or makeup; or it can be as major as changing a job or even a partner! What prompts this change often entails realizing our routines are hindering us from stretching ourselves to facilitating change.
Changes often fail due to the process of deciding and implementing the change. We often make too many changes that overwhelm us; or we don’t plan for stressful or busy times. Many people relate to me their good intentions and even successes in making changes only to desert these new habits when they get too busy. How many times have you started on a diet, or begun an exercise program and actually continued with it for many months. Then, work gets hectic or a loved one becomes ill and all new habits are forgotten.
A friend of mine recently was successful with improving her health in a major fashion by quitting smoking. She had struggled with this for many years, decades even. She had tried several different modalities for cigarette cessation, none of which were successful. She then found out her mother had developed lung cancer, most likely due to her own cigarette habit. This realization was devastating and caused my friend to finally find the fortitude to face her habit and conquer it for over 2 years. Then, inexplicably she started smoking again. She can not even say why she began again, but I think it is because she became overwhelmed with work and family obligations. She had relied on her will power to remain off cigarettes, her will power finally failed as it does for most people. She had not developed a plan for stressful times, a ritual to help her not think about what she does when she is stressed.
We all need our rituals to help us through the busy and stressful times of our lives, so that we do not have to think about our choices-they are automatic. We also need to develop a routine for when faced with a choice we know will be difficult to refuse.
My weakness are sweets and desserts.
When I am offered something within this category, I always ask myself-”Is this worth the calories, and will it be available at some other time if I still really want it?” I can usually avoid the cookies that appear at work, or the pastries at the market when I am shopping by using this ritual. I will admit that I indulge in an almond croissant from a french bakery in NYC whenever I am there, as I have not yet found as delicious a croissant where I live. Luckily for my waist line I am not in NYC very often!
Develop your rituals and habits to help you through difficult times when decisions about life style habits seen too overwhelming for you to make. Practice these rituals so that they are ingrained and automatic. Engage your mind in this exercise so that you are focused on making the changes you want, and your rituals feel comfortable to you. Share your rituals with us by commenting and writing in, this helps us all develop good habits!
Anxiety during Menopause
By · CommentsThis is another of the 35 symptoms of Menopause.
Sign up on the home page to accept my gift of membership worth $120. Then visit the membership portion of the blog, view more videos and signup to be notified about a series of live teleseminars I will be hosting. I hope to be talking with you soon. Only members have access to the signup form.
MAKING TIME FOR HEALTHY LIVING
By · CommentsOver the past many weeks, you may have had the chance to view my videos on YouTube regarding the 35 Symptoms of Menopause.
The 35 Symptoms of Menopause is is a list put forth by Project AWARE, to enlighten women regarding all the symptoms and changes that can be experienced during menopause. I am working my way through all these symptoms and making short videos about the various symptoms. In researching and thinking about these symptoms, and what my readers can do to minimize or rid themselves of these symptoms; it has become abundantly clear that the clearest and surest way to help yourself, is healthy living.
Over and over, I come back to exercise, stress reduction, adequate sleep and good nutrition as non-pharmacological ways to avoid many of these symptoms. These symptoms include, to name a few: hot flashes, sleep disturbance, heart palpitations, various gastrointestinal complaints, various mental complaints, fatigue, muscle and joint problems, skin changes, as well as changes in taste, urination.
Balance is everything, and this is what menopause is all about-a change in the balance.
This is why it is crucial to pay attention to what is happening to your body and mind, and make changes before it gets too far out of control. Serious health conditions can start during this exact time of life. It is within your power to change the course of this downward spiral if that is what is happening. It takes a little knowledge, a little time, some support and COMMITMENT to make these changes happen.
Here are a few of my tips to you:
DIET
- cut down or out on sugar-that means table sugar, corn syrup, high fructose corn syrup
- read labels of what you buy so you are aware of sugar content
- eat 3 meals a day of food that has fiber, and protein with no animal fats, limit starches
- drink 8- 8oz glasses of water, plain or flavored with a wedge of lemon or lime
- limit alcohol, and for weight loss-stop the alcohol
- If you are trying to lose weight, and you are successful using the above strategies-You will need to continue with this eating plan in some form in order to maintain your new weight.
EXERCISE:
- aim for 30 minutes of movement 5 days a week
- get up 30 minutes earlier in the day to exercise (walk, exercise tape or exercise on demand on TV)
- try a class at a facility that does not require you join-many gyms will take drop ins for classes
- walk during your lunch hour, get a walking buddy to help motivate you
- take the stairs in buildings instead of elevators, park at furthest end of parking lot
- offer to mow the lawn instead of whoever usually does it
SLEEP:
- start a relaxing routine 1 hour before bedtime
- turn off computer, stop your chores or work 1 hour before bedtime
- keep bedroom cool, put a fan near your bed if necessary
- limit food, especially sugar (including alcohol) for 2-4 hrs before bed depending on your sensitivity
- keep lights and household noise low for 1 hour before bed
- allow the sleepiness you begin to feel to take effect, don’t fight by “doing one more thing”
STRESS REDUCTION:
- at least once weekly, do something just for yourself ie. massage, movie, out with friends, what ever YOU enjoy
- practice deep breathing throughout the day-deep breath in for a count of 3-4, out for a count of 3-4. Do this several times in a row, once hourly.
- take some time to stretch and think
- prioritize your tasks in order of importance, then see #5
- set a time for when you will stop your work/chores, then stop. Regardless of whether everything is done.
These are just my suggestions, it is what I try to do for myself and it is how I advise many of my patients. Many of you have other strategies equally as effective, write in and share with us what works for you. Most importantly, take care of yourself, make some time for yourself, and strive for that balance.
PRUNES AND BONES-YOUR GRANDMOTHER HAD IT RIGHT!
By · CommentsDo any of you remember being told when you were young, and perhaps suffering from a sluggish bowel, to eat prunes? You may have thought ugh, that’s what grandma eats!
As it turns out, your grandmother knew what she was talking about. It appears that in addition to it’s laxative effect, prunes (or dried plums as we are now calling them) can also protect against osteoporosis.
A recent study at Florida State University, and published in the British Journal of Medicine; revealed that post menopausal women consuming 10 prunes per day had better bone density than their counterparts. This study was similar to one performed in 2002, but only carried out for 3 months, which revealed similar findings.
The most recent study included 89 post menopausal women, 55 of which consumed 100 gm of prunes daily along with 500 mg Calcium and 400 IU of Vitamin D. The control group of 34 women of same age consumed 100 gm of dried apples along with the same vitamins. They were followed for 12 months, and at the end; the study group was found to have higher bone density in wrists and spine as compared to control group.
You may be wondering, what is so special about prunes?
In addition to high fiber content (6.1 gm fiber/100 gm prune), they have a low glycemic index and are high in Phenolic compound as well as Boron. Phenolic compounds have been found to inhibit LDL cholesterol oxidation and may help in prevention of heart disease. Boron is felt to help prevent osteoporosis, perhaps by limiting bone re-absorption. Additionally, consumption of prunes appears to be associated with higher levels of insulin-like growth factor-1 (IGF-1) which plays a significant role in bone formation and remodeling. This particular compound has been studied extensively and has a positive affect on bone density in post menopausal women.
To sum up, it would appear prunes benefit bowel health, maybe heart health, bone health, are high in potassium; all the while not raising glucose and contributing to weight gain (you do need to count these calories though).
So is you are looking for a sweet treat, try some prunes….I mean dried plums!