"Conquering MRI Anxiety: Your Guide to a Stress-Free Scan"

 

Undergoing an MRI (Magnetic Resonance Imaging) scan can be an anxiety-inducing experience for many individuals. The combination of a confined space, loud noises, and the unknown can trigger feelings of claustrophobia and discomfort. There’s hope! Check out the following tips and options that may hopefully help alleviate anxiety and improve the overall MRI experience.

MRI Anxiety and its Consequences 

MRI anxiety is a reaction characterized by fear, nervousness, or discomfort before or during an MRI scan. Several factors contribute to this anxiety. The confined space of the MRI machine, known as claustrophobia, is a common trigger. Additionally, the loud noises produced by the machine, repetitive clicking or thumping sounds, can cause distress. The fear of the unknown, especially for individuals undergoing their first MRI, can also contribute to anxiety. MRI anxiety can have significant consequences for patients. It may lead to increased stress levels, and discomfort, and even prevent individuals from undergoing necessary medical imaging. Avoiding or delaying an MRI due to anxiety can hinder accurate diagnoses and appropriate treatment plans. Recognizing the impact of MRI anxiety is crucial in developing strategies to manage and overcome it.

Tips for Managing MRI Anxiety

Educate Yourself: Understanding the MRI procedure and the purpose behind it can help alleviate anxiety. Ask your healthcare provider or the MRI technologist to explain the process, including the duration, the sounds you may hear, and the expected sensations. Inquire with the MRI technologist if pamphlets and reading material are available. Ask away! 

Relaxation Techniques 

Practice relaxation techniques before and during the MRI scan. Deep breathing exercises, meditation, or progressive muscle relaxation can help calm your mind and body. You can learn these techniques from online resources or seek guidance from a healthcare professional. Be sure to do all deep breathing exercises before the MRI scan procedure and not during as this may alter your results. 

Distraction 

Some MRI facilities offer in-room entertainment or provide goggles to watch movies or TV shows. Focusing on something enjoyable can divert your attention from the MRI machine and reduce anxiety. Contact your imaging center to be sure in-room entertainment is an option.

Communication 

How about a quick chat with the tech? Inform the MRI technologist about your anxiety or claustrophobia. They are experienced in assisting anxious patients and can provide guidance and support throughout the procedure. They may offer helpful suggestions, such as using a mirror to see outside the machine or taking breaks during longer scans.

Sedation Options 

For individuals with severe anxiety or claustrophobia, sedation may be an option. Discuss this possibility with your healthcare provider, who can assess your situation and determine if sedation is appropriate for you. 

Open MRI 

In some cases, an open MRI machine may be available as an alternative to the traditional closed MRI. Open MRI machines have wider openings, which can help reduce feelings of confinement or claustrophobia. Consult with your healthcare provider to determine if an open MRI is suitable for your specific medical needs.

Supportive Companion 

Having a trusted friend or family member accompany you during the MRI can provide emotional support and help alleviate pre-MRI jitters. Their presence can offer reassurance and comfort throughout the process.

Practice Self-Care 

Engage in self-care activities leading up to the MRI. Get enough rest, eat well, and stay hydrated. Taking care of your overall well-being can contribute to a calmer state of mind. MRI anxiety is a common experience for many patients, but it can be managed effectively. By employing the above tips and options, you can alleviate anxiety and improve your MRI experience. Remember, open communication with healthcare providers and technologists, along with relaxation techniques, distractions, and support, are essential components in overcoming MRI anxiety. By addressing these concerns, you can ensure accurate diagnoses, appropriate treatment plans, and a more comfortable MRI journey.

SOURCE: July 7, 2023 by Jasmine Farrell, BlackDoctor.Org

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.  

“10 Realistic Fitness Goals, Recommended by Personal Trainers “

 

Whether you're looking to maintain a consistent workout routine, improve your endurance, or build muscle, there's a goal for everyone on this list—no matter their fitness level. With the first month of 2022 behind us, many may be losing steam when it comes to sticking to their New Year's resolutions. Why? Because people either set unrealistic goals that leave them discouraged or fail to hold themselves accountable through tracking their progress, Lindsay Ogden, a NASM-certified personal trainer at the health club chain Life Time, tells Health. 

Therefore, the key to setting yourself up for fitness goal success is devising them with the SMART method in mind. This tried-and-true approach creates goals that are:

 

• SPECIFIC: The goal is clear and defined. For example, "workout three times a week" rather than "exercise more."
• MEASURABLE: There's a way to track your progress, which could be logging the weights you lift or the distance you run each week.
• ATTAINABLE: This goal can be feasibly reached within the set time frame. Very few people could train for a marathon in two weeks, but many could over a couple of months. 
• RELEVANT: There's a "why" driving your motivation to reach the goal. Maybe you want to feel stronger, more flexible, or manage an underlying condition. 
• TIMELY: The goal has a deadline whether it's four weeks or six months.

 Ogden also recommends adding an "E" for EMOTION: in other words, what will it feel like to achieve the goal? Will you feel more confident? Empowered? "Emotion will make it more real," she says. If you already have a specific goal in mind, that's great. If not, here are 10 fitness goals devised by personal trainers you may want to tackle.

 

1. WORK OUT 12 DAYS IN ONE MONTH: Consistency is key for building exercise habits and seeing results, but staying motivated can be tough, especially if you've been inactive for a while, Mike Donavanik, an NSCA-certified strength and conditioning specialist and founder of the fitness app Sweat Factor tells Health. This is why he recommends setting a smaller goal that you know you can stick to, like three workouts a week. You can achieve this by scheduling your sweat sessions in advance—bust out your planner and mark at least 12 days next month that you know you'll have the time to exercise. Then, set phone reminders on those days so you can remember to pack gym clothes or shoes if need be. For some added accountability, share your goal with a friend, or better yet, start a challenge to see who can plow through those 12 workouts sooner. Once the first month is up, Donavanik says you can reassess and adjust your goal: maybe next month you aim for 16 workouts.

 

2. RUN CONTINUOUSLY FOR 1 MILE IN 6 WEEKS: This goal is great for someone who hasn't exercised in a while and is looking to improve their cardiovascular health, Hannah Clausen, NASM-CPT, director of coaching for Macros Inc tells Health. Building cardiovascular endurance improves bone, heart, and immune health while reducing the risk of heart disease and type 2 diabetes. While one mile may seem daunting, Clausen suggests focusing initially on shorter distances at first—like ¼ or ½ mile. Then, gradually increase the distance each week by ⅛ mile and track your progress by writing down how long you were able to run without stopping. Rather than worrying about speed, Clausen advises you to maintain an easy, steady pace. But when you need that little extra push, use mental mini-goals like committing to running one more block, or until the song you're listening to ends.

 

3. TRY A NEW WORKOUT A WEEK TILL YOU FIND ONE YOU LIKE: Since the best exercise is the one you can stick to, try different workouts every month until you find what you enjoy. Plus, varying your workouts will challenge your body, work new muscles, and build different skills, so you're more likely to see results, Elizabeth Treese, a NASM-certified Personal Training Manager at Life Time tells Health. To achieve this goal, create a list of different workouts you would like to try, whether it's yoga, running, kickboxing, or even rebounding (aka trampolining). Then, look into class schedules at local gyms or fitness boutiques, and schedule ahead of time. As a bonus, many will offer new student or first-class specials. If you would rather stay at home or in the neighborhood, you can also find a local running group or a free trial for an online fitness app. 

 

4. AVERAGE 10,000 STEPS A DAY FOR A MONTH: Unlike other cardiovascular exercises such as running, walking is easier on the joints. Plus, keeping a brisk pace ensures you reap similar health benefits like reduced stress and better immune function. However, achieving a strict 10,000 steps a day may seem daunting. Therefore, try focusing on an average for the month so you can ease some of the pressure because let's be honest: some days it's okay to just sit on your couch. Since daily steps vary from day to day, Clausen recommends scheduling longer walks ahead of time, say, on weekends, or when you know you have a lighter workload. You might also want to keep a pair of sneakers in your work bag, car, or under your desk. That way, you're always prepared to squeeze in lunch break strolls. Then, record your daily step totals in a fitness journal or app. 

5. DO X NUMBER OF PUSH-UPS IN 4-6 WEEKS: You'll be hard-pressed to find a better exercise for increasing your upper body strength than push-ups, according to Becky Miner, NASM-CPT, a nutrition coach for Macros Inc. That's because this simple, classic move engages muscles in your chest, shoulders, abs, and arms all at once. Plus, they require no special equipment and can be done anytime, anyplace. Therefore, try setting a goal for how many you want to be able to complete after a month or so whether that's one no-knee push-up or 10. If traditional push-ups on your toes are too challenging, Clausen says there are a few beginner variations you can try:  

1. INCLINE PUSH-UPS AGAINST A STABLE COUNTER, BENCH, OR CHAIR. The more parallel to the floor you are, the harder this variation will be. 
2. KNEE PUSH-UPS: This is just like a regular push-up, but your knees are on the floor at a 45-degree angle. 
3. COMBO PUSH-UPS: If knee push-ups are a bit too easy, but you still can't do a traditional one, try starting in the classic position. Then, (slowly) lower yourself all the way to the floor and push back up with your knees on the mat. 

 

Start with whatever modification you can do 10 reps of three sets of, says Treese. Once you increase your rep count to 15, switch to a more challenging version.

 

6. REST FOR EIGHT FULL DAYS A MONTH: Once you're determined to reach a fitness goal, it can be easy to want to push your body every day. However, rest days are crucial not only because we all need a good Netflix binge, but also because your muscles do, too! These breaks are actually when muscles repair themselves so they can become stronger, Kollins Ezekh, a NASM-certified personal trainer and owner of Mayweather Boxing + Fitness in Los Angeles says. How many rest days you need depends on you and your training, but as a general rule, Clausen advises allotting two days off a week. If you're new to an activity (or new to working out in general) you may need even more. "Listen to your body," says Chris Musser, a certified personal trainer at Crunch West Hollywood. "When you're feeling really exhausted or sore after a workout, then plan an extra rest day. Exercise tends to release cortisol, a stress hormone, and if you already have a lot of cortisol from other life stressors, you could be wearing your body down even more." And, if you feel good, you can still incorporate light movement into your rest days like taking a walk or doing some gentle yoga, Treese says.

 

7. STRETCH FOR 15 MINUTES AFTER EACH WORKOUT: While stretching may not torch calories or give you six-pack abs, it's still a crucial component of fitness. In fact, according to the National Academy of Sports Medicine, stretching increases flexibility improves range of motion, and reduces inflammation—all of which help stave off injury. The ideal time to lengthen those ligaments and tendons is after a workout when your body is already loosened and warmed up, Musser says. Plus, "Stretching offers a nice transition for your body and mind from a workout state back to a resting state," he adds. You should spend about 25% of your workout recovering, according to Ezekh. So, if you've allotted one hour for exercise, spend the last 15 minutes stretching. He recommends stretching muscles you specifically worked that day and holding each stretch for 15 to 45 seconds. For example, if you wrapped up a run, stretch your hamstrings by reaching for your toes. Or, if you've just finished an ab-heavy Pilates session, lengthen your abdominals with a cobra or sphinx pose. Just be sure to breathe deeply during your stretch and never push yourself to the point of pain, Ezekh says. 

 

8. HOLD A 1-MINUTE PLANK IN 30 DAYS: Planks are a great full-body exercise that work muscles in your chest, arms, legs, and most famously, your core (aka your abdominal and back muscles). The importance of a strong core goes beyond aesthetics: it maintains proper posture which reduces back pain and other injuries. While planks may be stationary, that doesn't mean they aren't hard. To work your way up to your one-minute goal, hold a plank two to three times a week. Start with 20 to 30 seconds and then up the duration by 5-second increments, Ezekh says. You can also begin on your knees and work your way up to a plank on your toes.

9. DRINK 2-3 LITERS OF WATER DAILY FOR A MONTH: Drinking enough water is crucial for preventing dehydration, which can hinder your workout by causing fatigue, dizziness, and even fainting, according to the National Library of Medicine. That's why it's important to drink plenty of water throughout the day, so you're already hydrated by the time you start sweating out, says the Centers for Disease Control and Prevention (CDC). How much water a person should drink daily will vary depending on their activity level, diet, body weight, and even the climate of where they live. In general, though, men should aim to consume 3.7 liters (or 15.5 cups) of water and women should aim for 2.7 liters (or 11.5 cups), per the US National Academies of Sciences, Engineering, and Medicine's guidelines. However, those recommendations also include fluids you take in from foods, which is why you don't have to meet them through water intake alone. To make sure you're drinking enough H20, buy a big reusable water bottle you can carry with you and fill it up throughout the day. You may even want to make a goal to finish one liter by a certain time so you're not guzzling it all right before bed.

10. COMPLETE A 5K RACE IN 3 MONTHS: While running a 5k is a more advanced fitness goal, it's perfect for someone who may feel more motivated with a race day marked in their calendars. It's also great for those who have always wanted to run a half marathon or marathon, but need to work up their endurance and stamina, Clausen says. The key is to give yourself enough time to train: find a race that's at least 12 weeks out and aim to run three times a week, Clausen says. If you can, recruit a running buddy, who can lend a sense of accountability — not to mention, make the experience more social and fun.

MOST IMPORTANT OF ALL? BE KIND TO YOURSELF: If you're struggling to meet a fitness goal, it's okay. Instead of beating yourself up, thank your body for all it has helped you accomplish. Then, reassess whether your current goals are realistic for you right now or if they need to be adjusted. "Give yourself a 'clean slate policy'," says Treece. "Forgive yourself for the past and look at today as a new opportunity to get back on track." This also might be a good time to remind yourself of your "why" that motivated you to tackle this goal in the first place. "Change isn't easy," Musser says. "But when you are able to pull yourself out of your comfort zone, you've done some truly remarkable work."

By Rebecca Strong Medically Reviewed by: Amber Breza, CPT, Health Magazine, February 07, 2022

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.  

“Ways to Practice Self-Care”

 

FIND YOUR FLOW: Ever become so absorbed in a hobby that you lose track of time? That's a good thing! Whether you knit, write sci fi, garden, or work on your car, you should spend time on things that keep your full interest. When you're “in the zone,” your mind doesn't churn, you feel more sure of yourself, and you aren't as afraid of taking risks. Make time to do what you love, and you'll also give your life more meaning. 

UNPLUG ALREADY: Stare at any screen for hours and you'll miss what's going on In Real Life (IRL). Make it a priority to fully connect with your loved ones -- in person. This also allows your brain to slow down so you can better focus. It makes you calmer and lifts your mood. It may take (a lot of) practice to put your phone and laptop away but try to do so more often -- and especially when you're with family and friends. 

NIX NEGATIVE FRIENDSHIPS: “Toxic” people can leave you drained and less sure of yourself. After spending time with them, it's easy to feel frustrated. If you have a friendship with someone like that, it's time to rethink it. We all need true friends in our lives. Look for ones who offer support and comfort and make you feel happy. 

GET A MASSAGE: It can do more than ease sore muscles and help manage pain. Massage also helps when you're stressed, anxious, or depressed (though you may still need more help if you have a mental health condition). Studies show that massage can even lower your heart rate and blood pressure. You don't have to go to a spa. Massage schools and community health fairs offer low-cost options. 

GO GREEN: No matter your age or where you live, being outdoors can help you feel more calm and balanced. Studies show that time spent in nature also lessens pain, improves your focus, and helps you better connect with others. Can't get out as much as you like? Sit next to a window, look at nature photos, or buy a plant. These will help you feel grounded, too. 

GET MORE SHUT-EYE: Going to bed early can feel like a splurge when you have so much to do. It's not! Your body and brain need plenty of sleep to be at their best. That shut-eye you get helps you to think clearly, be alert, and handle stress. It also helps manage your immune system, heart, hormones, and weight. Aim for 7-8 hours each night. 

MOVE ON: If you tend to space out or feel “stuck” when you're stressed, getting active can get you back in the zone. Turn up your favorite playlist and dance in your living room, swim laps, take a brisk walk around the block. … Rhythmic movements get you out of your head and into the present moment so you're ready for the next challenge. 

GIVE BACK: Walk dogs at a local shelter, pick up trash in a park, bring a meal to a sick neighbor. When you donate time and energy to others -- be it another person or a cause you believe in -- you forge a stronger link to the world. Helping others also gives your body and brain a good workout, boosts your self-esteem, and helps you build a social support system. Bonus: The more you volunteer, the happier you may feel. 

SEEK OUT HAPPY PEOPLE: You can “catch” others' emotions just like you would a cold. So what vibes are the people around you spreading? Where you can choose to, try to surround yourself with people who have a cheerful, positive outlook on life, even while they face their challenges. “Happy” is one of the best emotions to absorb. And then you, in turn, can pass it on to someone else. 

PLAN A GETAWAY: Next time you have days off from work, head out of town. It doesn't have to be somewhere far-flung or fancy. The best trips are the ones that are most relaxed. Can't travel right now? Some research shows that you may get a mood boost by simply planning your trip. It's fun to have something to look forward to, like which beach to visit or what shows to book.

TAP INTO THANKFULNESS: Stop for a moment and take stock of what you're grateful for. It helps you notice that even when some things are hard, there's still good in the world and some of it has come your way. (It may also distract you from other, less pleasant feelings like envy.) Try this: Think of someone who's helped you, in a large or small way, and write them a thank-you note. Even if you never send it, you'll still get a positive mental boost.

JOT IT IN A JOURNAL: Put your thoughts and feelings on paper, and you may find them easier to deal with. A journal can help you see which of your worries and fears aren't such a big deal, give you a chance to work through problems, and break the habit of negative self-talk. Keep a paper and pen handy, and try to write something every day, or type it into your phone. Remember, your journal is just for you, so let your true feelings flow.

SIMPLIFY: Your home won't feel as cozy as it should if it's filled with too much stuff. (And it's not just Marie Kondo who thinks so.) Clutter makes us less happy about where we live, as well as how we feel about ourselves. It can even prevent you from getting a good night's sleep. Little by little, chip away at what you don't need or want anymore.

FEED YOUR SPIRIT: People who tend to their spiritual side are less apt to worry and feel sad. For some, that means prayer and worship services. For others, it has nothing to do with religion. You may simply meditate every morning. Either way, the result can be that you're better able to take on stress.

SEEK HELP WHEN YOU NEED IT: When a big problem hits, don't pretend nothing's wrong. Speak to a counselor in private or check out a support group. It helps you get a different view of your situation so you can make your best choices. Although your problem probably won't vanish right away, get it off your chest. You'll feel recharged by taking charge -- with help from a pro. 

MEDICALLY REVIEWED BY: Carol DerSarkissian, MD, WebMD on March 11, 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 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. 

“12 Mistakes Women Make in Middle Age”

 

Here are the 12 most common mistakes aging women make—and how to avoid them.

AGING MISTAKES: There are plenty of reasons to embrace getting older: You have a stronger sense of self and the confidence to make decisions that your 20- or 30-something self might have second guessed. That said, despite some extra years of wisdom, there’s still a chance you’re overlooking opportunities to optimize your health and well-being. Here, 12 mistakes that women in their 40s, 50s, and beyond often make—plus how to fix them, stat!

SKIPPING EXERCISE: A sore elbow or low-back pain? Neither is a reason to quit exercising or an excuse not to start. Remaining physically active is vital to your health and quality of life. In fact, it can actually relieve pain and stave off health problems down the road, such as creeping weight gain, diabetes, heart disease, or dementia. "Exercise puts your body in a state of arousal, which translates into more vitality and a greater sense of well-being," Frank Frisch, PhD, director of kinesiology at Chapman University in Orange, California, previously told Health. "Daily tasks become less strenuous and require less exertion." If you’re already an avid fit fanatic, that’s amazing. And if not, now is a great time to explore your options. Why not check out the gym pool, take a yoga class, or fall in love with a walking workout.

GETTING STUCK IN A RUT: Go ahead and get rid of worn, ill-fitting looks in your wardrobe. You can replace these items without having to sacrifice your personal style. "Women who age gracefully don't step aside from trends because of their age," Gretta Monahan, style and beauty expert and author of Style and the Successful Girl, previously told Health. Pairing a great-fitting jean with a trendy colored shoe or accessory can give you an “instant energy boost,” she says. Find the looks that make you feel most confident and embrace how incredible you are right now!

NOT PAYING ATTENTION TO YOUR HEART: One in every four deaths in the US is due to heart disease, according to the Center for Disease Control and Prevention—in other words, taking care of this all-important organ should be a top priority for everyone. But how do you know if you’re at risk for heart disease? It all begins by knowing a handful of key indicators of heart health, including your blood pressure, cholesterol, blood sugar, and body mass index, says the American Heart Association's Go Red For Women initiative. While you can’t change your age or family history, there are a slew of habits you can modify to ward off heart problems.

YOU DON’T PRACTICE SELF-CARE: It can be pretty challenging to squeeze in some you-time when you’re tackling the countless obstacles that life throws your way on a daily basis, especially if you’re raising kids, dealing with aging parents, or both. But, really, you don’t have time not to practice self-care. If you’re constantly focusing on others and not dedicating any time to recharge, you won’t have an ounce of energy left for anything or anyone. Author and blogger Rachel Macy Safford previously shared several self-care tips she adopted in the wake of a health scare. She says it can be something as simple as freeing your mind of burdens by giving them voice: Choose a trusted soul and voice the unspeakable: “I need help.” “I am afraid.” “I haven’t felt like myself in a while.” Or give yourself a moment, whether that’s time set aside to journal or an extra hour of slumber.

NOT GETTING ENOUGH SLEEP: Gone are the days when you could pull all-nighters and still pull yourself together the following morning (although that’s not a healthy habit at any age!). While it may be tempting to shortchange sleep, particularly if you're juggling parent- and child-care duties, this may be one more thing you need to change. Chronic sleep deprivation is linked to a greater risk of diabetes and other health problems, which become even more important as you age.

NOT GETTING ENOUGH VITAMIN B12: You know you should be getting plenty of calcium and Vitamin D in your diet. But what about B12? This vitamin is often overlooked as a necessity, but it’s really important to pay attention to this nutrient, as you get older. That’s because, as your body ages and your level of stomach acid decreases, it can be challenging to get all the vitamin B12 it needs from a healthy diet alone. So once you hit 50, in addition to pumping up the amount of B-12 rich foods in your diet (think eggs, meat, shellfish, and dairy), you may want to look into trying some foods fortified with the nutrient as well.

NOT GETTING ENOUGH BANANAS: Speaking of neglected nutrients, were you aware potassium is especially vital once you hit middle age? That’s because blood pressure tends to rise as you age, and potassium can help combat that problem, as well as lower the risk of heart and kidney disease, says the Linus Pauling Institute at Oregon State University. But that doesn’t mean you have to start eating a banana a day. Plenty of other foods are chock-full of potassium, including sweet potatoes, beans, and yogurt.

THINKING THERE ARE HAIR ‘RULES’: Go shoulder-length or longer—why not? There aren't really any hair "rules" for middle-aged women, Barbara Grufferman, author of The Best of Everything After 50: The Experts' Guide to Style, Sex, Health, Money, and More, tells Health. "It depends on a woman's height, shape, lifestyle, and the condition of her hair." The fact is that your hair will probably thin out as you age, and the texture may get coarser as well. Choose a cut and color that's flattering, which may not be the same look you rocked in your 20s or 30s, and that’s OK. Or let your locks go full-out gray, which happens to be both timeless and trendy!

NOT UPDATING YOUR BEAUTY ROUTINE: Skin changes over time; so should your beauty regimen. Heavy applications of makeup can be aging on dry skin. For a more natural look, Grufferman suggests applying your products with a "lighter touch." And while you're at it, consider splurging on creams and serums containing hyaluronic acid. Skin care experts say this hydrating ingredient will keep your skin looking and feeling moist and dewy fresh.

IGNORING YOUR TEETH: Regular brushing, flossing, and dental checkups aren’t just about maintaining a beautiful smile. Poor oral hygiene is closely linked with higher rates of heart attack and stroke—problems that become more common as you age. It’s not clear why, but one theory is that the bacteria infecting your gums cause blood vessel inflammation and damage. So, don't skip those visits to the dentist.

WEARING THE WRONG BRA: Haven't we all kept that extra, ill-fitting bra in our lingerie drawer as a backup for when the good ones are in the laundry? Maybe you don't even own one that provides the proper support anymore. After all, breast tissue changes over time as a result of pregnancy, weight fluctuations, and, well, gravity, as the Mayo Clinic points out. "Many women continue to wear the same size and brand they've always worn, without considering that our bodies change as we age," says Grufferman. Yet, the right underwear can help lift and slim your body, so re-evaluate your undergarments and invest in some new pieces. Most large department stores and lingerie shops offer free bra-fitting services.

SETTLING FOR A BORING SEX LIFE: A natural decline in estrogen beginning in perimenopause can lead to changes that make sex painful, but you don’t have to put up with that. “Vaginal dryness is totally treatable,” Mary Jane Minkin, MD, clinical professor of ob-gyn at Yale School of Medicine, previously told Health. You should have the confidence and freedom to dress and feel as sexy as you want to and explore your sexual needs as well. "Women over 50 can have the best sex of their lives," Grufferman says. "For many women, it's the first time they are having sex for fun and enjoyment, not for a result (children)."

BY: Ashley Macha, Health Magazine, Updated July 06, 2020

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