Archive for stress
MAKING TIME FOR HEALTHY LIVING
Posted 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.
5 TOOLS THAT YOU NEED TO CONTROL STRESS
Posted by: | Comments
Fitness requires regular movement
Stress can sneak up on all of us, and it sometimes takes over before we know it. We can always think about the possibility that any given situation will cause us stress. Like everything else, if we have not practiced stress response techniques regularly, the effects are well on their way to causing us distress before we even realize what is happening.
We have talked about the different tools that can be utilized to help control stress and this video (in the membership section) sums up what I have been talking about. These tools lay a firm base from which you can effectively remain in control of your stress when presented with stressful times. There are of course exceptions to that, but for the most part, the daily stress of life do not have to effect you as much when you can employ the techniques of stress control.
1. Stay connected to friends.
2. Take care of your body.
3. Become involved in an organization whose mission you agree with.
4. Develop your spirituality.
5. Listen to your feelings and thoughts.
Regular practice of introspection, self respect, involvement in community and connection to friends all help to make us all feel that we are useful and valued by the people around us. This can lead to better stress control as we feel more empowered to meet the stress that life can bring us.
You can see this video in the membership site. I give memberships as a gift, you have to register so you can log-in on the blog page each time you return.
Go here, to the main page of Female Menopause Mentors, and register to for my membership gift. Leave me a comment about your experience with modifying your response to stress or your opinion about what I am saying here.
TOOLS FOR LOWERING STESS
Posted by: | CommentsThere are many techniques that can be used to help with reducing the effects of stress on our bodies
and our minds. In the previous post, we talked about how to identify what is contributing to your stress,
and different ways to approach dealing with your stress. I mentioned positive self talk, which is very
important to help turn your attitude from a perspective that brings you down to a perspective which can
lift you up and empower you. Re-directing your thought pattern can take time and energy, as you are
learning a new habit and it must be practiced frequently to become a habit!
As we rush around everyday, fulfilling our obligations, it can be difficult to feel inwardly calm. As we feel
busy, fatigued, overwhelmed; we often tense our muscle, engage in the “worry thought loop”, and we
often do not take slow deep breathes.
Slow, deep breathing is important to relax us and deliver fresh oxygen to our tissues and organs aiding
in their function. This is what the Relaxation Response is about. It is the focusing of our attention on
one thing and disregarding everyday thoughts. This helps to break the train of everyday thought and the
stress response that can be associated. The relaxation response is part of meditation, prayer, yoga, Tai
chi and Qi Dong.
Meditation is the practice of sitting quietly and comfortable for a period of time, 15-20 minutes to
see benefits. It requires focusing on one thought, word or deep breath and gently eliminating all other
thoughts as they enter in. Prayer is certainly a type of meditation, and can be practiced any where quiet.
Mindfulness is the practice of concentrating on what you are doing at that moment. It involves
eliminating all other thoughts like what chores you need to do, what your grocery list is, how you are
going to get a project done at work. You can practice mindfulness when you are reading a book aloud to
a child, while engaging in a hobby, or while eating a meal. It allows you to temporarily let go of the past
and future.
Yoga, Tai Chi, and Qigong are all ancient practices from the eastern part of our world which in general,
focus on slow movement coordinated with slow deep breathing. They emphasize concentrating on the
movement and breathing while eliminating other thoughts.
These are all tools that are available for you to try. You may feel comfortable trying some and not
others. Most can be tried in your home initially. Which ever you decide to try in order to lower your
stress level , these tools can give you increased relaxation and mental clarity as well as improved focus
to help you with your stress.
STRESS AND MENOPAUSE-Beginning to Cope
Posted by: | CommentsWhen learning to change a habit or an emotional response to a situation or condition, introspection is
most important. Looking inside yourself can teach you about the feelings and triggers that drive your
responses. Many of us repress our feelings to a situation that we feel we have no control over. This
results in not understanding why we may feel overwhelmed or stressed during the course of our day. This
will then contribute to the stress response by raising blood pressure, causing an anxious state within
us, causing muscle aches and headaches, it can even trigger more hot flashes!
So what can you do? How do you start to gain control over this beast called STRESS?
Learn to know what you feel and why you feel it. Many of us are taught at an early age that we are not
supposed to feel or express anger or aggressive thoughts and we learn to repress these thoughts. Over a
life time of denial, this can lead to resentment and an underlying unease that is difficult to identify. It can
also cause us to be completely out of touch with the root our thoughts and feelings. Keeping a journal,
talking with trusted friends or a counselor can help you to get back in touch with how you are processing
your feelings.
There are times when you may need to take ACTION in a meaningful way. This can be as simple as
starting an exercise program, reconnection with a church and prayer, learning to meditate. Or it can
be as major as a job change, moving to a new community, severing a harmful relationship that has no
chance of changing. Working on your inner thoughts and motivations will help you to know when to
take these actions.
Learning to change negative thoughts or self talk can change your perspective on your day and life and
help you to feel more in control. Are you someone who always focuses on the worst aspects of your day
despite the many positive things that happen? Do you see things as only black or white, good or bad? Do
you personalize everything negative that happens and assume that these things occur because of you?
Learning to think in a positive way will help to eliminate this negative thought pattern and the stress
that comes with it. Write down the common negative thoughts that you tend to have during the day,
and then construct a positive version of that thought. For example you may think “I cannot do this
because it is to hard”, instead you could think “I will rise to this challenge and try”. “I don’t have enough
time” can become “I will re-organize my day and make the time”.
Learning to think positively, focusing on your inner strength and abilities, turning inwardly to examine
your thoughts and feelings and acknowledging them; are all important tools to begin controlling the
stress in your life and your health! We are here to help you with that, and please share with us your
thoughts, concerns and worries along with your successes and triumphs. As a community, we can help
each other!
The Sandwich – How Can It Be Bad For Me?
Posted by: | CommentsWhat I am talking about here is not your standard bread and meat or peanut butter food item, but rather, the not so new phenomenon for the boomer generation now dubbed the Sandwich Generation.No, this does not refer to a generation raised on eating sandwiches.
This refers to women being caught between taking care of aging parents and children at the same time. And while people have been dealing with this issue for generations, the baby boomer generation may be the first to contend with these issues on the scale that currently exists.
With the advances in medicine and health, it is no surprise to anyone that people are living longer. It is wonderful to have one’s parents living longer. However the parents decline in physical and cognitive abilities often occurs at the same time that baby boomer women are experiencing the stress of a career.
These women may be experiencing menopause and its myriad of symptoms simultaneously. Along with this, children are likely to be reaching the money intensive college years or early twenties and still requiring some financial assistance. Hence the sandwich. So what, you say, big deal!
A recent survey by AARP reveals that 45% of women between ages 45-55 have one living parent and at least one child younger than 21. One in Eight baby boomers are identified as caring and supporting both a parent and a child.
Why is this so different from other generations? Women are delaying having children by several years, the elder population is living longer, families are not always geographically close which can cause increased stress when problems occur or decisions are required. Additionally, the current economy is often causing adult children to rely on their parents for financial support or perhaps child care assistance.
So why is this a significant issue, more noteworthy than any other life stress issue? It is an issue for women if they are also working significant hours. The time usually allocated to exercise, unwind, and social activities might now be usurped by parent’s/child’s need for attention elsewhere. So what is one to do when new demands are placed on time and energy. My answer is to say that it is important to continue to keep some time for yourself as a priority.
As women, we are expected to continually arise to any occasion asked of us. We often have spent years placing our needs below that of others whether they have been children, parents or employers and jobs. At some point, a woman has to make the decision to place herself first at least some of the time, so that she has the energy to care for herself.
Menopause is the age where it is important to take care of yourself in the form of:
- Proper diet to avoid or help control blood pressure and diabetes
- Some form of exercise to strengthen muscle and keep the heart healthy
- De-stress to lower cortisol levels and help lessen chance of metabolic diseases and cancer.
It is too easy to put these important life style habits aside because of time constraints and fatigue. I have had so many women tell me they don’t have time to exercise and eat correctly, I have seen worrisome changes in a woman’s health from year to year often due to these time constraints. I encourage all you sandwich generation women to continue with healthy choices as much as possible, and to attempt at all costs to place yourselves first at least SOME OF THE TIME!
Anne Vaillancourt
Heart Disease and other vascular disease in Women part 1
Posted by: | CommentsCardiovascular disease (heart and blood vessel disease) is the number one cause of death in women. One in three women will have
Anne Vaillancourt
cardiovascular disease. The signs and symptoms will be different than in men and will usually present later (up to 10 years) than in men. This all depends on genetics and life style.
Genetics is what you inherit from your family. A clue to your genetics is present in the lives of older living and deceased relatives. When you might become menopausal, the problems like hypertension, diabetes, heart attack and brain attack (also called stroke) you might be susceptible to all represent possible risk (risk factors) you do not completely control. You do have some influence on gene expression (how the gene is used by your body) through your diet, your response to stress, whether or not you smoke or are exposed to smoke, and the amount and regularity of exercise through out your life.
In the following mp3, Anne Vaillancourt – the Menopause Mentor, and I discuss the variables affecting heart disease in women.
We welcome your questions and comments. Leave them in the comment section or contact us through our contact page.
[display_podcast]