“Eat Healthy, Stay Fit, and Live Well Over 50”

 

EAT HEALTHY FATS: You already know that saturated fats are bad for your arteries and heart health. But they may also harm your concentration and memory. So cut down on the red meat, butter, and other such foods. Instead, add more fatty fish and fats from plants, like flaxseed and nuts. These healthy fats may have extra benefits for your heart and your brain. 

FILL YOUR EMPTY NEST: If your kids have moved out and your home feels empty, think about adopting a pet. People with cats and dogs seem to have lower cholesterol and less risk of heart disease. They also need fewer doctors' visits. We don't know why exactly pets seem to help. But at the very least, having a dog that needs walks is a great way to build in daily exercise. 

PROTECT YOUR JOINTS: Getting older doesn't mean giving up your morning run. People used to think running would wreck their knees. But new research suggests it might strengthen them by strengthening the muscles that protect them. And it doesn't seem to raise your risk of arthritis. That said, if you have arthritis or damaged joints, running could be too much. But you can still benefit from exercise. Low-impact activities like walking or biking can help strengthen muscles, support joints, and lessen pain.

REDISCOVER SEX: As you get older, your sex life changes -- and there can be real benefits. You're more confident. You've been having sex for a while. You're so much better at it than you were when you were 22. Getting older can free you from hang-ups and constraints, especially if your kids have moved out and you have the house to yourself again.

KEEP LEARNING: Surprise yourself. Instead of sticking with what's familiar and comfortable, tackle something new. Go to out-of-the-ordinary places. Make new friends. Learn a musical instrument or a language. New experiences will build new pathways in your brain, keeping your mind healthy as you age. They'll also expand your options for finding excitement and happiness.

CUT SODIUM: Is your blood pressure higher than it used to be? That's not unusual. It tends to rise as we get older. Since sodium can drive your readings up, cut down on salt in your diet. The worst sources are premade and packaged foods. Bread and rolls can also have a lot of salt. Want a natural remedy? Eat a banana -- the potassium will lessen the effect of sodium in your diet and may lower your blood pressure.

SLASH YOUR ALZHEIMER'S RISK: Want to keep your mind sharp as you get older? Get moving. Regular exercise in middle age can lower your odds of having memory and thinking problems when you're older by almost half. Exercise boosts blood flow to your brain and helps new cells grow there. Just 30 minutes of walking, biking, or even gardening 5 days a week can make a difference.

TRACK YOURSELF: Get a fuller picture of your health by trying a wearable fitness tracker, logging the food you eat onto a smartphone app, or using gadgets like a home blood pressure monitor. You'll learn new ways to improve your health and chart your progress.

MAKE A NEW START: So, you didn't have the healthiest habits in your 30s and 40s. Maybe you ate too much and exercised too little. That's OK. The key is to do better now. Changing your lifestyle in your 50s and beyond -- exercising more and eating healthier -- can still make a big difference. You can lower your risk of heart problems, cancer, and bone fractures. It's not too late. You really can be healthier and more fit now than when you were 30.

MAKE SMARTER FOOD CHOICES: As you get older, your metabolism slows down, and you need fewer calories. So, make the ones you get count. Choose foods packed with the nutrients you need. Eat dark leafy greens and colorful fruits and vegetables. Increase low-fat dairy to get calcium for bones. Fortified foods -- like cereals with vitamin B12 and milk with vitamin D -- can help, too. Cut down on empty calories from sugary drinks and sweets.

STAY ON BALANCE: Having good balance is one of the best ways to prevent a fall -- and potentially serious injuries. Make these exercises part of your day. Stand on one foot or walk heel-to-toe -- as if you were walking on a beam. The gentle, dance-like movements of tai chi are another helpful option. Older people who stick with tai chi for 6 months can cut their risk of a fall in half.

BUILD STRENGTH: Aerobic exercise is important, but don't forget to build your muscles, too. One study on regular strength training in seniors found that it caused genetic changes in cells. The result: Older folks' muscles became more like those of people in their 20s.

GET SOCIAL: Spend more time with friends or family. It can help keep your mind keen. Social people have sharper thinking and they're much less likely to have memory problems as they age. Or try volunteering. It's linked with a lower risk of heart disease and a longer life. Don't wait until you retire to start. Studies show that the earlier you begin, the less likely you are to have health problems later.

FEND OFF WRINKLES: Want your skin to defy the years? Use sunscreen every day: It really does prevent wrinkles. And it's not too late -- even people who didn't start using it until middle age still get a benefit. Choose a product with an SPF of 30 or higher. 

SLEEP SOUNDER: You might need a little less sleep these days than you used to. That's normal. But if you're getting less than 7 hours a night, or feel worn out during the day, something's wrong. Insomnia isn't a normal part of getting older. Exercise more, drink less alcohol, and discuss your medications with your doctor. Seek treatment if you have an underlying problem like depression or anxiety; it can help you sleep soundly again.

ENJOY THE REWARDS OF AGE: Here's some good news: The older people get, the more content and satisfied they are. People in their 80s report being more satisfied than people in their 70s. So, look forward to the future. It could be a time of great happiness. 

REVIEWED BY: Sabrina Felson, MD, WebMD, on June 12, 2020

REFERENCES:

Alzheimer's Association: "Stay Physically Active."
Alzheimer's Research and Prevention Foundation: "Exercise Physical, Mental, and Mind/Body."'
American Heart Association: "Pets may reduce your risk of heart disease," "Potassium and High Blood Pressure," "The Salty Six."
Arthritis Foundation: "Exercise Reverses Aging in Muscle," "Benefits of Stationary Bicycling."
Caprariello, PA. Journal of Personality and Social Psychology, February 2013.
CDC: "Exercise Based Interventions: Tai Chi: Moving for Better Balance."
Chakravarty EF. American Journal of Preventive Medicine, August 2008.
Cleveland Clinic: "Stay Fit."
Corporation for National & Community Service: "The Health Benefits of Volunteering."
Geda YE. Archives of Neurology, January 2010.
Geriatric Mental Health Foundation: "Sleeping Well As We Age."
Harvard Medical School: "Social Networks and Memory Function."
HelpGuide.org: "Better Sex After 50," "Eating Well Over 50," "How to Improve Your Memory," "How to Sleep Well Over 50," "Staying Healthy Over 50," "The Therapeutic Benefits of Owning Pets."
Jeste D. "Association Between Older Age and More Successful Aging: Critical Role of Resilience and Depression," American Journal of Psychiatry, 2013.
National Institute on Aging: "Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging: Sample Exercises -- Balance."
New York-Presbyterian: "Message to the Elderly: It's Never Too Late to Prevent Illness."
NIH Senior Health: "Balance Problems: Causes and Prevention."
Nutrition.gov: "Questions to Ask Before Taking Vitamin and Mineral Supplements."
Skin Cancer Foundation: "Study: Regular Sunscreen Can Prevent Wrinkles."
UCSF: "Self Tracking May Become Key Element of Personalized Medicine."
UpToDate: "Drug Prescribing for Older Adults."
Urquhart DM, Medicine and Science in Sports and Exercise, March 4 2011.
U.S. Preventative Services Task Force: "Vitamin D and Calcium Supplementation to Prevent Fractures."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“20 Stress Relieving Foods to Try if You’re Feeling Anxious”

 

Skip the chips and fill up on these anxiety-reducing foods.

STRESS-BUSTING FOODS: When work deadlines begin piling up and your social calendar is overbooked, who has time for healthy eating? But when it comes to combating stress levels, what you eat may actually help relieve your tension. Some foods may help stabilize blood sugar or, better yet, your emotional response. Here are 20 foods that may reduce stress and why they can help.

GREEN LEAFY VEGETABLES: It's tempting to reach for a cheeseburger when stressed, but go green at lunch instead. "Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm," Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics, tells Health. A study in the Journal of Affective Disorders of 2,800 middle-age and elderly people found that those who consumed the most folate had a lower risk of depression symptoms than those who took in the least. Another study from the University of Otago in New Zealand discovered that college students tended to feel calmer, happier, and more energetic on days they ate more fruits and veggies. It can be hard to tell which came first—upbeat thoughts or healthy eating—but the researchers found that healthy eating seemed to predict a positive mood the next day.

TURKEY BREAST: You've probably heard that the tryptophan in turkey is to blame for that food coma on Thanksgiving. This amino acid helps produce serotonin, "the chemical that regulates hunger and feelings of happiness and well-being," Mangieri says. On its own, tryptophan may have a calming effect. In a 2006 study published in the Journal of Psychiatry Neuroscience, men and women who were argumentative (based on personality tests) took either tryptophan supplements or a placebo for 15 days. Those who took tryptophan were perceived as more agreeable by their study partners at the end of the two weeks compared with when they didn't take it. Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans, and eggs.

OATMEAL: If you're already a carb lover, it's likely that nothing can come between you and a doughnut when stress hits. First rule of thumb: Don't completely deny the craving. According to research from the Massachusetts Institute of Technology, carbohydrates can help the brain make serotonin, the same brain chemical that is regulated by certain antidepressants. But instead of reaching for that sugary bear claw, go for complex carbs. "Stress can cause your blood sugar to rise, Mangieri says, "so a complex carb like oatmeal won't contribute to your already potential spike in blood glucose."

YOGURT: As bizarre as it may sound, the bacteria in your gut might be contributing to stress. Research has shown that the brain and gut communicate via body chemicals, which is why stress can inflame gastrointestinal symptoms. And a UCLA study among 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that handle emotion, including stress. This study was small, so more research is needed to confirm the results—but considering that yogurt is full of calcium and protein in addition to probiotics, you really can't go wrong by adding more of it to your diet.

SALMON: Stress can ratchet up levels of anxiety hormones, such as adrenaline and cortisol. "The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones," says Lisa Cimperman, RD, of the University Hospitals Case Medical Center and a spokesperson for the Academy of Nutrition and Dietetics. In a study funded by the National Institutes of Health, Oregon State University medical students who took omega-3 supplements had a 20% reduction in anxiety compared to the group given placebo pills.

BLUEBERRIES: "When you're stressed, there's a battle being fought inside you," Mangieri says. "The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body's response to stress." Research has also shown that blueberry eaters experience a boost in natural killer cells, "a type of white blood cell that plays a vital role in immunity, critical for countering stress," Cynthia Sass, MPH, RD, Health's contributing nutrition editor, tells Health.

PISTACHIOS: When you have an ongoing loop of negative thoughts playing in your mind, doing something repetitive with your hands may help silence your inner monologue. Think knitting or kneading bread—or even shelling nuts like pistachios or peanuts. The rhythmic moves will help you relax. Plus, the added step of cracking open a shell slows down your eating, making pistachios a diet-friendly snack. What's more, pistachios have heart-health benefits. "Eating pistachios may reduce acute stress by lowering blood pressure and heart rate," Mangieri says. "The nuts contain key phytonutrients that may provide antioxidant support for cardiovascular health."

DARK CHOCOLATE: A regular healthy indulgence (just a bite, not a whole bar!) of dark chocolate might have the power to regulate your stress levels. "Research has shown that it can reduce your stress hormones, including cortisol," Sass says. "Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. Finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love." Go for varieties that contain at least 70% cocoa.

MILK: Fortified milk is an excellent source of vitamin D, which is thought to boost happiness. A 50-year study by London's UCL Institute of Child Health found an association between reduced levels of vitamin D and an increased risk of panic and depression among 5,966 men and women. People who had sufficient vitamin D levels had a reduced risk of panic disorders compared to subjects with the lowest levels of vitamin D. Other foods high in vitamin D include salmon, egg yolks, and fortified cereal.

SEEDS: Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. "Magnesium has been shown to help alleviate depression, fatigue, and irritability," Sass says. "Bonus: When you're feeling especially irritable during that time of the month, the mineral also helps to fight PMS symptoms, including cramps and water retention."

AVOCADO: Slice after slice of avocado toast might not be so healthy, but consuming regular portions of this superfruit might help shut down stress eating by filling your belly and making you feel more satisfied. In a 2014 study by Loma Linda University (which, full disclosure, was sponsored by the Hass Avocado Board), researchers had participants add half an avocado to their lunches, reducing their desire to eat more by 40% for the three hours following the midday meal. That full feeling will make you less inclined to reach for unhealthy snacks when stress kicks in, increasing your stress levels as a result.

CASHEWS: One ounce of the buttery nut packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety. When researchers gave zinc supplements to people who were diagnosed with both anxiety symptoms (irritability, lack of ability to concentrate) and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease in anxiety, according to Nutrition and Metabolic Insights. This is likely because zinc affects the levels of a nerve chemical that influences mood. If you're already getting enough zinc, it may not help your mood to chow down on cashews (or other zinc-rich foods like oysters, beef, chicken, and yogurt). But cashews are also rich in omega-3s and protein, so they're a smart snack no matter what.

ORANGES: As one of the top sources of vitamin C, oranges are thought to be a great way to relax and lower stress levels. "In addition to supporting immune function, which can be weakened by stress, this key nutrient helps reduce levels of the stress hormone cortisol, which can wreak havoc on the body," explains Sass. "The effects of a prolonged high cortisol level can include fatigue, brain fog, increased appetite, and weight gain, particularly belly fat."

 

EGGS: Eggs aren't just a great brunch staple. "Whole eggs are one of the few natural sources of vitamin D," says Sass. "This nutrient is linked to several important health benefits, including better immune function, anti-inflammation, and mood regulation, including reducing symptoms of depression." Nutritionist Keri Gans, RD, explains to Health that eggs also contain acetylcholine, a chemical that functions as a neurotransmitter in the brain and can impact your ability to regulate your mood, which could make it easier to manage stress levels.

 

SEAWEED: Sushi lovers, you're in luck. That seaweed wrapped around your spicy tuna roll has added benefits for relieving stress. "Seaweed is rich in iodine and one of the few sources of this important mineral," explains Sass. "Too little iodine can trigger fatigue and depression, but just a quarter cup of seaweed salad can pack over 275% of the daily value."

 

GREEN TEA: Green tea is a great alternative to coffee and won't give you those caffeine-induced jitters like your cup of joe. A Japanese study published in the American Journal of Clinical Nutrition, conducted with over 40,000 people, found that levels of psychological stress were 20% lower in those who drank at least five cups of green tea per day compared to those who drank less than one cup per day, says Sass. The results held true even after accounting for factors such as age, sex, medical history, body mass index, alcohol consumption, cigarette smoking, and diet.

 

BEETS: Dwight Schrute would be thrilled to know that an added health benefit of beets is their folate content, a vitamin that can play a role in relieving stress. According to Sass, one cup of beets supplies over 30% of the folate needed daily. "Because of its link with the nervous system, too little folate has been known to trigger mental fatigue, forgetfulness, confusion, and insomnia," Sass explains. "In addition, several common medications can deplete the body's supply of folate, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications and birth control pills."

 

TURMERIC: Add turmeric to your dishes for an extra boost of feel-good nutrients. Gans explains that the spice is known for its anti-inflammatory properties, specifically curcumin. "Curcumin is known to possibly stimulate the 'feel-good' hormones in our body, like serotonin and dopamine," Gans says. "So by default, it's probably going to put you in a better mood."

 

OYSTERS: Oysters are known aphrodisiacs, but their high zinc content is another reason to love those slimy little delicacies. Oysters contain 32 mg of zinc per serving (6 raw oysters), which is 400% of your recommended dietary allowance. "Zinc may lower the body's response to stress," says Gans. "It's an antioxidant, which has the ability to possibly strengthen the immune system, have anti-inflammatory properties, and in zinc specifically, it may lower the body's response to stress and anxiety."

 

CHAMOMILE: Swap that glass of wine out for a cup of chamomile tea before bed if you're really looking to relax. This tea favorite is the healthy way to unwind and get a great night's sleep while you're at it. "Chamomile has been shown to enhance sleep, including promoting relaxation and sleepiness, and improving sleep quality," says Sass. "Adequate sleep is an important stress reliever and helps to optimize immune function, which can be weakened by stress."

BY: Lindsay Funston and Christina Oehler, Health Magazine, Updated May 21, 2020

 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

 

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

“21 Reasons You’re Stressed and What to Do About Them?”

 

WHAT IS STRESS EXACTLY? As long as you're a living, breathing human being, you're going to experience stress at some point in your life—it's your body's reaction to a challenge or demand, according to Medline Plus. It's a completely normal feeling, and it may even be good for you at times (think: helping you to avoid dangerous situations). But when it lasts for a long time, it can put you at risk for some pretty serious health issues, like high blood pressure, depression or anxiety, and even chronic skin issues. Though you might know a few of your specific stress triggers—like work deadlines or fights with your spouse—it could be sneaking into your life in other unexpected ways. Here are 21 different things in your life that could be causing you unnecessary stress. 

 

YOUR SIGNIFICANT OTHER: Even if you have a blissfully happy relationship with your live-in partner or spouse, you're both bound to do things that get on each other's nerves. "Early in the relationship, it's usually about space and habits—like whether you squeeze the toothpaste from the middle or the bottom of the tube," Ken Yeager, PhD, associate professor of psychiatry at the Ohio State University Wexner Medical Center, tells Health. "Later on, you might clash over parenting style or financial issues, and finding a unified front to face these issues together." So, what's the key to surviving and thriving in your life together? Finding balance, says Yeager: spending the right amount of time together (not too much and not too little), making compromises, keeping communication open and honest, and remembering to acknowledge what you love about each other on a daily basis.

EVERDAY ANNOYANCES: We're told not to sweat the small stuff, but sometimes it's the little things that have the biggest impact on our mood: the never-ending phone calls with your insurance company, the rude cashier at the grocery store, the 20 minutes you lose looking for a parking space. "We let these things bother us because they trigger unconscious fears," says Yeager—fears of being seen as irresponsible, of being bullied or embarrassed, or of being late all the time, for example. "Sometimes you need to take a step back and realize that you're doing the best you can, given the circumstances."

OTHER PEOPLE’S STRESS: Stress is contagious, according to a 2014 German study: In a series of experiments, most participants who simply observed others completing a stressful task experienced an increase themselves in production of the stress hormone cortisol—a phenomenon known as empathic stress. You can also experience stress when someone you know is affected by a traumatic event, like a car crash or a chronic illness. "You start to worry, 'Oh my gosh, could that happen to me?'," says Yeager. "We tend not to think about these things until they hit close to home."

SOCIAL MEDIA: It may seem like Facebook or Instagram are the only ways you keep up with the friends you don't see regularly—which, during particularly busy times, can be just about all of them. But social networks, like Facebook specifically, can also have a downside, according to a 2015 study from the Pew Research Center: It can make you aware of stressful situations in your friends' lives, which in turn can add more stress to your life. The Pew report didn't find that social media users, overall, had higher levels of stress, but previous studies have suggested that frequent social-media use can be associated with negative body image and prolonged breakup pain.

DISTRACTIONS: A distraction can be a good thing then when it takes your mind off of a stressful situation or difficult decision, like when you take a break from work to meet a friend for lunch. But it works the other way, as well: When you're so busy thinking about something else that you can't enjoy what's going on around you, that kind of distraction can be a recipe for stress. Practicing mindfulness gives your brain the refresh it needs, says Richard Lenox, director of the Student Counseling Center at Texas Tech University. Paying full attention to your surroundings when you're walking and driving can help, he adds. "Stress and anxiety tend to melt away when our mind is focused on the present."

YOUR CHILDHOOD: Traumatic events that happened when you were a kid can continue to affect your stress levels and overall health into adulthood. A 2014 University of Wisconsin-Madison study found that these childhood experiences may actually change parts of the brain responsible for processing stress and emotion. The way you were raised can also have a lasting impact on your everyday angst, suggests a 2014 Johns Hopkins University study. Researchers found that children of parents with social anxiety disorders are more likely to develop "trickle-down anxiety"—not simply because of their genes, but because of their parents’ behaviors toward them such as a lack of warmth and emotion, or high levels of criticism and doubt.

TEA AND CHOCOLATE: You probably know to take it easy on the coffee when you're already feeling on edge. "Caffeine is always going to make stress worse," says Yeager. But you may not think as much about drinking several cups of tea at once, or chowing down on a bar of dark chocolate—both of which can contain nearly as much caffeine as a cup of joe. "Chocolate is a huge caffeine source," says Yeager. "I know people who don't drink coffee, but they'll eat six little candy bars in a two-hour period because they want the same kind of jolt." Too much caffeine, in any form, can cause problems with sleep, digestion, and irritability.

YOUR EXPECTATIONS: When things don't go the way you've planned, do you tend to get upset and act defensively, or do you roll with the punches and set off on a new plan? If it's the former, you could be contributing to a mindset of pessimism and victimization that will slowly wear you down, even when things may not be as bad as they seem. "Your level of serenity is inversely proportionate to your expectations," says Yeager. That doesn't mean you shouldn't set ambitious goals for yourself or settle for less than what you want, of course, but being realistic about what's truly possible is important, as well.

YOUR REACTION TO STRESS: If you tend to deal with stressful situations by working long hours, skipping your workouts, and binging on junk food, we've got some bad news: You're only making it worse. "We know that physical activity and healthy foods will help your body better deal with stress, and yet we often avoid them when we need them the most," says Yeager. "People really need to think about this downward spiral we get into and work harder to counteract it."

MULTITASKING: Think you're being super efficient by tackling four tasks at once? Chances are you're not —and it's only decreasing your productivity while increasing your stress. A 2012 University of Irvine study, for example, found that people who responded to emails all day long while also trying to get their work done experienced more heart-rate variability (an indicator of mental stress) than those who waited to respond to all of their emails at one time. Focusing on one task at a time can ensure that you're doing that job to the best of your abilities and getting the most out of it, so you won't have to worry about or go back and fix it later, says Schieman. And don't worry: You'll have enough time to do it all. In fact, you may discover you have more time than you thought.

YOUR FAVORITE SPORT: Watching a tight game of college hoops can stress you out—even if your alma mater wins. "The body doesn't distinguish between 'bad' stress from life or work and 'good' stress caused by game-day excitement," says Jody Gilchrist, a nurse practitioner at the University of Alabama at Birmingham’s Heart and Vascular Clinic. Watching sports can even trigger the body's sympathetic nervous system, releasing adrenaline and reducing blood flow to the heart. Those temporary consequences aren't usually anything to be concerned about, but over time, chronic stress can lead to high blood pressure and increased disease risk. And, of course, it doesn't help if you're adding alcohol and binge-eating to a situation that's already stressful on your body. You may not be able to control the outcome of the game, says Gilchrist, but you can limit its effects on your own body.

DIGITAL DEVICES: Whether you're using it for work or play, technology may play a large role in your mental health, says Yeager. Using computers or e-readers too close to bedtime could lead to sleep problems, he says, and spending too much time virtually socializing can make real-life interactions seem extra stressful. (Plus, texting doesn't trigger the same feel-good hormones as face-to-face talk does.) Then there's the dreaded "work creep," says Schieman, when smartphones allow employees to be tethered to their jobs, even during off-hours. "People say they're only going to check email for an hour while they're on vacation, but the problem with email is that they're filled with responsibilities, new tasks, and dilemmas that are going to be hard to compartmentalize and put out of your head once that hour is up."

YOUR GOOD HEALTH: While it may not be as stressful as having a chronic illness or getting bad news at the doctor's office, even people in the best shape of their lives worry about their bodies, their diets, and their fitness levels. In fact, people who take healthy living to an extreme may experience some rather unhealthy side effects. People who follow low-carb diets, for example, are more likely to report being sad or stressed out, while those on any kind of restrictive meal plan may feel more tired than usual. And it's not unheard of for someone to become obsessed with healthy eating (known as orthorexia) or working out (gymorexia). Like any form of perfectionism, these problems can be stressful at best, and extremely dangerous at worst.

HOUSEWORK: Does folding laundry help you feel calm, or does it make your blood boil? If you're in a living situation where you feel you're responsible for an unfair share of work, even chores you once enjoyed may start to feel like torture. "Dividing up housework and parenting responsibilities can be tricky, especially if both partners work outside the home," says Schieman. "And whether you define that division of labor as equal or unequal can really change your attitude toward it."

UNCERTAINTY: Stress can be defined as any perceived or actual threat, says Yeager, so any type of doubt that's looming over you can contribute to your anxiety levels on a daily basis. "When you know something could change at any minute, you always have your guard up and it's hard to just relax and enjoy anything." Financial uncertainty may be the most obvious stressor—not being sure if you'll keep your job during a round of layoffs, or not knowing how you'll pay your credit card bill. Insecurities in other areas of life, like your relationship or your housing status, can eat away at you too.

YOUR PETS: No matter how much you love your furry friends, there's no question that they add extra responsibility to your already full plate. Even healthy animals need to be fed, exercised, cleaned up after, and given plenty of attention on a regular basis—and unhealthy ones can be a whole other story. "Pets can be the most positive source of unconditional love, but at the same time they require an extreme amount of energy," says Yeager. People also tend to underestimate the stress they'll experience when they lose a pet. "I've had people in my office tell me they cried more when their dog died than when their parent died. It's a very emotional connection."

YOUR EDUCATION: Having a college degree boosts your odds of landing a well-paying job, so although you're less likely to suffer from money-related anxiety, your education can bring on other types of stress, according to a 2014 study by Schieman and his University of Toronto colleagues. His research found that highly educated people were more likely to be stressed out thanks to job pressures, being overworked, and conflicts between work and family. "Higher levels of authority come with a lot more interpersonal baggage, such as supervising people or deciding whether they get promotions," says Schieman. "With that type of responsibility, you start to take things like incompetency and people not doing their jobs more personally, and it bothers you more."

NOISE: If you live on a noisy street or a busy city, you’re dealing with sound on the regular. Research has found that chronic low levels of noise can lead to things like trouble sleeping, which can then trigger stress. Noise can also directly stress you out if you’re conscious of it (because, hello, who likes to go about their day to the soundtrack of jackhammers?).  “What tends to be the most stressing is noise that’s less predictable and high-pitched,” psychologist Frank Ghinassi, PhD, president and CEO of Rutgers University Behavioral Health Care, tells Health. So basically, any noise you’d hear in an urban setting. “It can be frustrating to concentrate and that can lead to more energy to work against that frustration,” he says. Noise specifically triggers a stress response in your amygdala, the part of your brain that regulates emotion, psychologist John Mayer, PhD, host of the Anxiety’s a B!tch podcast, tells Health. “Your amygdala learns over time what sounds might signal impending danger,” he explains. “When one is detected, the amygdala triggers a release of cortisol.” Cue the stress.

PANDEMIC LIFE: It’s easy to put your head down and assume you’re doing just fine while living through a global pandemic. But Mayer says it’s pretty tough not to be stressed out by at least some element of the COVID-19 crisis, whether it’s annoyance at missing out on things that you used to do, worries about job security, or an actual fear of contracting COVID-19. “The very first defense mechanism that a human develops is denial,” Mayer says. “When stressors appear to be far removed from our lives, we employ this basic response of denial first.” You may be able to continue living in denial if you or someone close to you doesn’t directly suffer from a consequence of the pandemic, he says, but the stress is still there. The problem with this is that the stress can build over time, making you feel even more frazzled as you go, Ghinassi says.

COMPLAINING: On the one hand, you’re getting out all those thoughts you have bottled up inside; On the other, you’re rehashing things that are already bothering you, raising the odds it’ll just upset you all over again. At its core, venting involves “discharging negative thoughts and feelings,” Mayer says. But by doing that, you’re consciously being reminded of the negativity. That “rekindles the fears and worries from the original events,” Mayer says. Ghinassi suggests reframing the way you vent and trying to cast things in a less terrible way. One example: Calling something “annoying,” which implies that you can live with it, vs. “awful,” which sounds borderline catastrophic.

ALCOHOL: Sure, sometimes having a glass of wine after a long day can help you mentally chill out. But sometimes it can work against you. Alcohol actually causes higher levels of the stress hormone cortisol to be released in your body—and that can make you feel more stressed out after you come down from your buzz. There’s also this to consider, per Mayer: If you drink a little too much, you can struggle with things like memory loss and poor judgement, and that’s not going to do your stress levels any favors, either.

BY: Amanda MacMillan and Korin Miller, Health Magazine, Updated May 12, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

 

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

 

“Keep Your Mind Young and Sharp”

 

GIVE YOUR LIFE A SOUNDTRACK: Your brain gets a mental workout when you stream your favorite playlist. Not only can listening to music help you feel more alert, but it also can boost your memory and mood. One reason is that there’s a math to music and how one note relates to the other. Your brain has to work to make sense of this structure. This is especially true for music you’re hearing for the first time.

MAKE TIME TO MAKE FRIENDS: Getting to know new people boosts your brain’s “executive function” as much as doing a crossword puzzle. This set of mental skills includes your short-term memory, power to tune out distractions, and ability to stay focused. How does a friendly 10-minute chat help? Listening to someone else’s point of view and trying to put yourself in their shoes pushes your brain to think in new ways.

LAUGH IT OFF: Stress can make your brain release a hormone called cortisol, which makes it hard to think clearly. Over time, high levels of stress can cause trouble with your learning and memory. A fun way to protect your brain is to have a good laugh. It can lower cortisol levels and help keep your brain healthy.

GET OUTSIDE: Nature has a calming effect and can ease stress -- even if you’re just looking out a window. When you spend time outdoors, you give your brain a rest from the constant flow of data and stimulus it gets throughout the day. This lets it reboot its ability to focus, so you may feel more creative and better able to solve problems.

DITCH YOUR ROUTINE: There’s nothing wrong with eating the same breakfast every day or driving the same route to work. Humans are creatures of habit. But it’s good for your brain to try to mix things up. Even once a week can help. A change in routine boosts your brain’s ability to learn new info and hold onto it. Try out a new recipe or explore a different part of your city.

BECOME A STUDENT AGAIN: When you learn a new skill or subject, your brain makes new pathways between its many cells. You might try your hand at creative writing or a new hobby that interests you, like quilting or playing the guitar. If it seems hard at first, don’t give up. The tougher it is for you to get the hang of it, the better for your brain.

FOCUS ON ONE THING AT A TIME: Just because you can text, watch TV, and check your social media feed at the same time doesn’t mean it’s good for you. When your brain is hit with several streams of info at once, it has to sift through it all. This makes it harder for you to focus, manage your memory, and switch from one thing to another. Go easy on your brain and give one thing your full attention at a time.

MEDITATE: Whether you say a mantra or just focus on breathing, meditation can help with high blood pressure or high cholesterol. (Both can raise your chances of Alzheimer’s.) Studies show it also can boost your focus, memory, and ability to choose words, and it can make it easier to switch from one thought to another. The reasons for this aren’t clear, but one theory is that meditation gives your brain a break from concrete words and thoughts.

BREAK A SWEAT: Working out is as good for your brain as it is for your body. Exercise keeps your reasoning and thinking skills sharp because it ramps up the blood flow to your brain, along with certain chemicals that help protect it. Try to get moving every other day for at least 30 minutes.

GIVE IT A REST: If you don’t get enough sleep, even a simple task can take more mental effort than it would otherwise. You’ll also find it much harder to focus, and you may notice gaps in your short-term memory. To stay fresh, aim for 7 to 9 hours of sleep each night.

WATCH WHAT YOU EAT: The more calories you take in, the higher your chances of memory loss may be. The reason isn’t clear-cut, but a greater BMI (body mass index) at middle age is linked to poor brain health later in life. Small changes, like switching from whole milk to skim, will help you cut down on calories. Your doctor or a dietitian can help you with a plan that’s right for you.

FEED YOUR BRAIN: Certain foods work hard to protect your brain. These include fruits, veggies, legumes, fish, and “good” fats like the ones in canola and olive oils. A daily cup of tea or coffee also can help your brain wake up. But watch the processed foods--which can wreak havoc on your blood sugar.

STOP SMOKING: Many chemicals in cigarettes are toxic to your brain, so you might not be surprised to learn that smoking’s linked to mental decline and dementia. And the same goes for secondhand smoke. Talk to others in your family about quitting, too. You’ll all stay healthier if your house and car are smoke-free.

TAKE CARE OF YOUR HEART: If your heart’s in poor health, you’re more likely to have learning and memory problems. Being overweight and not getting enough exercise can make your blood vessels narrow. This limits the amount of blood that flows to your brain, and your arteries may start to harden. High blood pressure is the biggest sign that your brain’s health is at risk. If yours is high, talk with your doctor about how to control it.

GET HELP FOR YOUR MENTAL HEALTH: If you’re depressed, you may be more likely to have a mental decline. In addition to feelings of helplessness and losing interest in things you love, depression also can put you in a “brain fog.” Thinking, staying focused, and making decisions can be much harder. If you have some of these signs, talk to your doctor about what you can do to treat them.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on October 13, 2019

ARTWORK CREDIT: www.cartoonday.com

SOURCES:

Harvard Health Publications: “Mental strain helps maintain a healthy brain,” “Back to school: Learning a new skill can slow cognitive aging,” “Overeating may reduce brain function.”

Stanford University: “Media multitaskers pay mental price, Stanford study shows.”

Frontiers in Behavioral Neuroscience: “Effect of Meditation on Cognitive Functions in Context of Aging and Neurodegenerative Disease.”

UC Berkeley Greater Good Science Center: “How Nature Can Make You Kinder, Happier and More Creative.”

University of Michigan: “Friends with Cognitive Benefits: Mental Function Improves After Socializing.”

International Psychogeriatric Association: “Recent Advances -- Smoking and Cognitive Functioning: The Dilemma.”

Johns Hopkins Medicine: “Keep Your Brain Young with Music.”

Mayo Clinic: “Alzheimer’s disease: Can exercise prevent memory loss?” “How risky is secondhand smoke?” “Overeating May Double the Risk of Memory Loss.”

Alzheimer’s Association: “10 Ways to Love Your Brain.”

American Sleep Association: “Sleep Deprivation -- Symptoms, Causes, Dangers and Treatment.”

National Sleep Foundation: “How Much Sleep Do We Really Need?”

American Psychiatric Association: “7 Tips to Help with Cognitive

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.