“Working Out When You're Over 50”

 

YOU NEED EXERCISE NOW MORE THAN EVER: Let's face it: A 50- or 60-year-old body isn't the same as a 20-year-old one. You won't be able to do the same things -- nor should you. But exercise is key to your independence and a good quality of life as you age. So, what do you need to think about to be healthy without hurting yourself?

WHAT EXERCISE DOES? You lose muscle mass as you get older, and exercise can help you rebuild it. Muscles also burn more calories than fat, even at rest, which will offset your slowing metabolism. Exercise helps stop, delay, and sometimes improve serious illnesses like heart disease, high blood pressure, diabetes, stroke, Alzheimer's disease, arthritis, and osteoporosis. It can help your brain stay sharp and keep you from falling into a funk.

TYPES OF EXERCISE: Young or old, everyone needs different kinds. Cardio or aerobic exercise gets your heart rate up and makes you breathe harder, which builds your endurance and burns calories. Strength or weight training keeps your muscles ready for action. Flexibility exercises help you stay limber so you can have a full range of movement and avoid injury. Balance training becomes important after age 50, so you can prevent falls and stay active.

CHOOSE THE RIGHT ACTIVITIES: Lower-impact exercise, with less jumping and pounding, is kinder to your joints. Some activities provide more than one type of exercise, so you'll get more bang from your workout buck. Definitely pick things that you enjoy doing! Your doctor or physical therapist can suggest ways to adapt sports and exercises, or better alternatives, based on the limitations of any medical conditions you have.

WALKING: Simple and effective! It builds your stamina, strengthens lower body muscles, and helps fight against bone diseases like osteoporosis. It's easy to work into your day. You can go solo or make it social. At a moderate pace, you'll get exercise and still be able to chat with a friend or group.  

JOGGING: If you like to sweat a bit more when you exercise, try jogging to get your heart rate up. As long as you take it slow and steady, wear the right shoes, and take walking breaks, your joints should be fine. Soft surfaces, like a track or grass, may also help. Pay attention to your calves and hips, with extra stretching and strengthening to lessen your chance of injuries.

DANCING: It doesn't really matter what kind: ballroom, line, square, even dance-based aerobics classes like Zumba and Jazzercise. Dancing helps your endurance, strengthens your muscles, and improves your balance. It burns a lot of calories because it gets you moving in all directions. Research shows learning new moves is really good for your brain, too. Plus, you could be having so much fun, you might not notice you're doing exercise. 

GOLFING: Much of the benefit of this sport comes from the walking: an average round is more than 10,000 steps, or about 5 miles! In addition, your swing uses your whole body, and it requires good balance -- and calm focus. If you carry or pull your clubs, that's even more of a workout. But even using a cart is worth it. You're still working your muscles and getting in steps along with fresh air and stress relief.

CYCLING: It's especially good when you have stiff or sore joints, because your legs don't have to support your weight. The action gets your blood moving and builds muscles on both the front and back of your legs and hips. You use your abs for balance and your arms and shoulders to steer. Because there's resistance, you're strengthening your bones, too. Specially designed bike frames and saddles can make riding safer and easier for various health issues.

TENNIS: Racquet sports, including tennis, squash, and badminton, may be particularly good at keeping you alive longer and for lowering your chance of dying from heart disease. Playing tennis 2 or 3 times a week is linked to better stamina and reaction times, lower body fat, and higher "good" HDL cholesterol. And it builds bones, especially in your arm, low back, and neck. Play doubles for a less intense, more social workout.

STRENGTH TRAINING: Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like push-ups and sit-ups), you build strength, muscle mass, and flexibility. It'll make things like carrying groceries and climbing stairs easier. You can join a gym, but you don't have to. Digging and shoveling in the garden counts, too!

SWIMMING: You can exercise for longer in the water than on land. There's no weight putting stress on your joints (and making them hurt), and the water offers resistance to build muscles and bones. Swimming laps burns calories and works your heart like jogging and cycling, yet you're not likely to overheat. The moisture helps people with asthma breathe. Water-based exercise improves the mind-set of people with fibromyalgia.

YOGA: Actively holding a series of poses will stretch and strengthen your muscles, as well as the tendons and ligaments that hold your bones together. Mindful breathing makes it a kind of meditation, too. Yoga can help lower your heart rate and blood pressure and relieve anxiety and depression. Check out different styles and classes to match your level of fitness and what appeals to you.

TAI CHI: This quiet exercise is sometimes called "moving meditation." You move your body slowly and gently, flowing from one position to the next, while you breathe deeply. Not only is it good for balance, it can also improve bone and heart health. It may help ease pain and stiffness from arthritis. It might even help you sleep better.

HOW MUCH? If you're in good health, you should get at least 150 minutes of moderate cardio activity a week. It's better when you spread it out over 3 days or more, for a minimum of 10 minutes at a time. Also spend time at least twice a week specifically working the muscles in your legs, hips, back, abs, chest, shoulders, and arms. Generally speaking, the more you exercise, the more benefit you get. And anything is better than nothing.

START SLOW: This is especially important if you haven't been exercising for a while or when you're starting some new activity that your body isn't used to. Begin with 10 minutes and gradually ramp up how long, how often, or how intensely you exercise. Need motivation? Track your progress, either on your own or with an app or online tool like the National Institutes of Health's My Go4Life.

WHEN TO CALL YOUR DOCTOR: Chest pain, breathing problems, dizziness, balance problems, and nausea when you exercise could be warning signs. Let your doctor know sooner, rather than later. Your body isn't going to recover as fast as it used to. If your muscles or joints hurt the next day, you may have overdone it. Dial it back and see what happens. Check with your doctor if the pain continues.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on August 02, 2021

SOURCES:

National Institute on Aging: "Exercise and Physical Activity."

Family Doctor.org: "Exercise and Seniors."

American Family Physician: "Physical Activity Guidelines for Older Adults."

World Health Organization: "Physical Activity and Older Adults."

NHS Choices: "Physical activity guidelines for older adults," "'Want to live longer? Try racquet sports', recommends study."

MedlinePlus: "Exercise for Seniors."

CDC: "Five Minutes or Less for Health Weekly Tip: Be Active," "Health Benefits of Water-based Exercise."

AARP: "Running After 50: You CAN Do It!"

Runner's World: "Mastering Running as You Age."

Journal of Aging Research: "Use of Physical and Intellectual Activities and Socialization in the Management of Cognitive Decline of Aging and in Dementia: A Review."

Age and Ageing: "Dance-based aerobic exercise may improve indices of falling risk in older women."

Time: "Why Dancing Is the Best Thing You Can Do For Your Body."

Harvard Medical School, Department of Neurobiology, On the Brain: "Dancing and the Brain."

Harvard Health Publications: "Golfing can be good for you if done correctly," "The top 5 benefits of cycling."

We Are Golf: "Fitness Benefits."

NPR: Shots: "Take A Swing At This: Golf Is Exercise, Cart Or No Cart."

British Journal of Sports Medicine: "Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80306 British adults," "Health benefits of tennis."

Victoria State Government, BetterHealth Channel: "Tennis – health benefits."

Growing Stronger: Strength Training for Older Adults, CDC, 2002.

University of Texas at Austin, College of Education, .edu: "Making Waves: The benefits of swimming on aging populations."

Journal of Sports Medicine and Physical Fitness: "The effect of a water exercise program on bone density of postmenopausal women."

Swimming World: "10 Hidden Benefits of Swimming."

National Center for Complementary and Integrative Health: "Yoga: In Depth."

Go4Life: "Tai Chi," "Improve Your Endurance."

Quality of Life Research: "The water exercise improves health-related quality of life of frail elderly people at day service facility."

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.  

“How Pets Can Improve Your Health?”

 

STAY WELL WITH YOUR ANIMALS: No doubt about it: Animals can make people feel good. And your favorite ones can also help you stay well.  You may be surprised at just how many ways a pet can improve your health.

MOOD BOOST: It only takes a few minutes with a dog or cat or watching fish swim to feel calmer and less stressed. Your body actually goes through physical changes in that time that make a difference in your mood. The level of cortisol, a stress hormone, lowers. And serotonin, a feel-good chemical your body makes, rises.

BETTER BLOOD PRESSURE: You still have to watch your weight and exercise. But having a pet can help you manage your blood pressure. In one study of 240 married couples, pet owners had lower blood pressure and lower heart rates during rest than people who didn’t have a pet. Another study showed that when children with high blood pressure petted their dog, their numbers improved.  

LOWER CHOLESTEROL: You watch what you eat and work out. If you also have a pet, there could be a cholesterol perk. People who have pets tend to have better levels of cholesterol and triglycerides, compared to people who don’t. The reason for that isn’t clear. Part of it could be the more active lifestyle that comes with having pets. 

HELP YOUR HEART: People with cats and dogs may have some heart benefits.  In a 20-year study, people who never owned a cat were 40% more likely to die of a heart attack than those who had. Another study found that dog owners had a better survival rate one year after a heart attack. Overall, pet owners are less likely to die of any cardiac disease, including heart failure.

EASE DEPRESSION: No one loves you more unconditionally than your pet. It could even help you deal with and recover from depression. Your pet will listen to you talk for as long as you want to talk. You’ll probably feel calmer when you pet a cat or dog. And taking care of an animal --  walking it, grooming it, playing with it -- takes you out of yourself and helps you feel better about the way you spend your time.

BOOST YOUR FITNESS: If you have a dog, you’re probably more active than someone who doesn’t have one. A daily 30-minute walk with your pooch helps keep you moving. Two 15-minute walks, one in the morning and one in the evening, do the same thing. Add in a game of fetch in the back yard with your dog and you’ll be even more fit.

A FAITHFUL EXERCISE BUDDY: When you work out with your pet, you’ll both benefit. Shine a flashlight on the wall or wave a string while you do a step aerobics routine. Your cat will get a workout chasing the light, and you'll be entertained. You might even find yoga classes for people and their dogs, called doga. Call your local gym or ask your vet about it.

FEWER STROKES AMONG CAT OWNERS: Doctors aren't sure why. It may be partly due to the effects owning a pet can have on a person's circulation. But researchers think that cats may have a more calming effect on their owners than other animals do. It may also have something to do with the personality of a cat owner. Cats often become the focus of their owner's interest, which diverts them from other stressful worries.

MORE CONNECTIONS: One key to a healthy mind is to stay engaged with others. And pet owners tend to want to talk with other pet owners. A dog is a conversation waiting to happen. People, especially those with dogs, will stop and talk with you when they see you walking your pet. Go to a dog park to socialize with other owners while your pets play.

FEWER ALLERGIES, STRONGER IMMUNITY: When children grow up in a home with a dog or cat, they are less likely to develop allergies. The same is true for kids who live on a farm with large animals. Higher levels of certain immune system chemicals show a stronger immune system, which will help keep them healthy as they get older.

CATS AND ASTHMA PREVENTION: It doesn't seem to make sense. Pet allergies are one of the most common triggers of asthma. But researchers have studied the effects of having cats in the homes of babies at risk for asthma. They found that those children were less likely to develop asthma as they got older. There's one exception. Children whose mothers have a cat allergy are three times more likely to develop asthma after being around cats at an early age.

SNACK ALARM: For people with diabetes, a sudden drop in the level of blood glucose can be very serious. Some dogs can alert their owner before it actually happens. They may sense chemical changes in the body that give off a scent. The alarm gives the owner time to eat a snack to avoid the emergency. About one in three dogs living with people with diabetes have this ability.

WORK WITH A COUNSELOR: Some mental health therapists use a dog in therapy. A dog in the office may help someone be more comfortable. And a remark to or about a dog may show what’s really on someone’s mind. One therapist tells about a couple in their office who started to argue. The dog, which usually just slept during the session, got up and wanted out. They used that to help the couple see how their fighting affected others, especially their children.

PARTNERS IN BETTER CANCER CARE: Dogs and cats can get the same kinds of cancers humans do. For example, studies of prostate cancer in dogs have led to a better understanding of how it develops in older men. And preventing cancer in pets may lead to new strategies for people, too.

OVERCOMING THE LIMITATIONS OF ADHD: When a child with ADHD works with and keeps a pet, there can be benefits. It gives them practice with chores, planning, and responsibility. Pets need to play, and that helps kids burn off extra energy. In turn, that can mean an easier time falling asleep at night. And because the bond between a pet and a child is unconditional love, pets help children with ADHD learn about self-esteem.

AUTISM: ADDRESSING THE SENSES - Sensory issues are common among children with Autism Sensory Disorder. Sensory integration activities help them get used to the way something feels against their skin, and to certain smells or sounds. Dogs and horses have both sometimes been used in these activities. The children usually find it calming to work with animals. And animals can hold their attention.

STRONGER BONES: Walking your dog counts as a weight-bearing exercise that strengthens your bones and the muscles around them. It also lets you spend time in the sun, which provides vitamin D. If you have osteoporosis, use a short leash that won’t get tangled. And don’t walk a dog that is liable to jump on you and make you lose your balance.

STRETCH LIKE YOUR CAT: Got a cat? Watch how many times they stretch every day, and when they do, you do it too. If you can, get down on the floor and go through the same motions. If you can’t get on the floor, sit on a chair and follow along to stretch your upper body.

MANAGE ARTHRITIS TOGETHER: Do you and your dog have arthritis? When you make an appointment at the vet, also call and make your own doctor’s appointment. You both need exercise, so walk with your dog. Keep your medicine in the same place you keep the dog’s, so you’ll see it when you get theirs. If you can, coordinate taking your medicines at the same time you give them their medicine.

GET BACK IN THE SADDLE: Some rehab programs for stroke patients use horses to help with recovery. Often, people who have had strokes start riding with someone walking alongside them as someone else leads the horse. Horseback riding gives stretching exercise, which is especially good if one side has been made weaker. It also helps you regain balance and build core strength.

RELIEF FROM RA: If you have rheumatoid arthritis (RA), you’ll benefit when you walk and throw a Frisbee with your pet. And pets can help take your thoughts off of your own condition. But perhaps the best help comes from those dogs or cats that seem to be super-sensitive to people who don’t feel well. Sometimes just their presence can make you feel better.

SOOTHING HEAT FOR CHRONIC PAIN: A Mexican hairless dog called a Xolo is known for generating intense body heat. An organization called Paws for Comfort trains Xolos to be service dogs for people with fibromyalgia and other forms of chronic pain that respond to heat. People get relief when they put their hurting limbs against the dog’s body or lying up next to it. Some dogs have even been trained to ride around wrapped around the neck of a person with chronic neck pain.

SEIZURE DOGS: These dogs have been trained to live and work with people who have epilepsy. Some are trained to bark and alert the parents when a child has a seizure outside or in another room. Some lie next to or on a person having a seizure to prevent injury. And some work has been done training dogs to warn before a seizure happens. This gives the person time to lie down or move away from a dangerous place such as a hot stove.

MORE INDEPENDENCE: Specially trained dogs can do tasks that let people with Parkinson’s disease keep their independence. They can pick up dropped items or fetch ones you ask for. They can provide balance support, open and close doors, and turn lights on with their paws. They can also sense when someone with Parkinson’s “freezes” and touch the foot to let the person keep walking. Groups like Pet Partners can help you find a good service dog.

A BETTER QUALITY OF LIFE: Visits from therapy dogs help people recovering from devastating illness or an event such as a stroke. Some dogs are trained to understand a range of commands which lets them help those with aphasia (a language disorder common in older adults, particularly those who’ve had a stroke) feel good when they see the dog understands them. And petting or scratching a dog can help someone rebuild strength while recovering from a stroke or other illness. It also creates a feeling of calm.

A CALMING PRESENCE: People with AIDS are less likely to be depressed if they own a pet, especially if they’re strongly attached. And with an animal in the home, people with Alzheimer's have fewer anxious outbursts. The animal also helps the caregivers feel less burdened. Cats seem to be particularly helpful since they need less care than dogs.

ANIMAL-ASSISTED THERAPIES: Researchers are studying what happens when they bring specially trained animals into clinical settings, such as hospitals and nursing homes. One of the biggest advantages of letting people spend time with animals in such places seems to be improved mood and less anxiety.

REVIEWED BY: Amy Flowers, DVM on December 17, 2020

Allen, K. Psychosomatic Medicine, September/October 2002.

American Cancer Society: "Man’s Best Friend."

American Diabetes Association, Diabetes Forecast: "Could a Dog Save Your Life?"

Arthritis Foundation: "Rheumatoid Arthritis," "From Dino to Fido," "Learn to Stretch by Watching Your Pet."

Bassey, E. Age and Aging, 2001.

CDC: "Health Benefits of Pets," "Physical Activity and Health."

DogaDog.com.

Epilepsy Foundation: "Seizure Dogs."

Interactive Autism Network: "Dogs, Horses, and ASD: What Are Animal-Assisted Therapies?"

Johnson, R. Oncology Nursing Forum, March 2008.

LaFrance, C. Journal of Communication Disorder, May/June 2007.

Little Bits Therapeutic Riding Association: "Benefits of Therapeutic Riding."

MentalHelp.Net: "A Doggone Good Therapist."

Merck Veterinary Manual: "Health Benefits of Pets for People."

National Institute of Allergy and Infectious Diseases: "Cat Exposure Increases Asthma Risk for Children of Asthmatic Mothers."

National Stroke Association: "The Healing Power of Animals."

NIH News in Health: "Can Pets Help Keep You Healthy?"

Paws for Comfort.

Pet Partners.

PetEducation.com: "Assistance and Service Dogs," "Physical and Medical Health Benefits of Pets."

Princeton University, Research at Princeton: "Cancer collaboration could someday help dogs and their humans."

Psychology Today: "Pets & Kids With ADD."

Qureshi, A. Journal of Vascular and Interventional Neurology, January 2009.

University of Missouri College of Veterinary Medicine: "Hand & Paw."

University of Wisconsin School of Medicine and Public Health: "Infants Exposed to Dogs Less Likely to Develop Allergic Diseases."

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.  

“How to Beat Holiday Stress, According to Experts”

 

HOLIDAY STRESS-BUSTING TIPS: The shopping and crowds. The back-to-back diet-busting parties. The interminable chats with the in-laws. We understand how easy it is to feel not so wonderful at this most wonderful time of the year. That's why we've rounded up these 25 expert-endorsed ways to help you dodge the seasonal blues and stay happy, healthy, and energized. From quick stress-survival strategies to mood-brightening foods, here's your cheat sheet to holiday cheer.

GET SOME SUNLIGHT:

 

·       It stimulates the production of feel-good serotonin and also helps relieve seasonal affective disorder (SAD), which impacts millions of Americans every year, Judith Orloff, MD, an assistant professor of psychiatry at the University of California, Los Angeles, tells Health.

·       To ease SAD symptoms, spend time outdoors or near a window on sunny days, or ask your doctor about phototherapy (a treatment using a box that emits full-spectrum light).

SNIFF CITRUS ESSENTIAL OIL: Researchers studying depression have found that certain citrus fragrances boost feelings of well-being and alleviate stress by upping levels of norepinephrine, a hormone that affects mood. For an all-day pick-me-up, dab a little lemon or orange essential oil on a handkerchief to tuck in your pocket.

TAKE A WALK: "The rhythm and repetition of walking has a tranquilizing effect on your brain, and it decreases anxiety and improves sleep," Ann Kulze, MD, a nutrition-and-wellness expert, tells Health. Aim for a brisk, half-hour walk every day.

SLEEP BETTER WITH 5-HTP: This plant extract (available in capsules at most drugstores) is thought to increase serotonin, reduce anxiety, and improve sleep. Dr. Orloff recommends 150 milligrams daily. If you take antidepressant medications, talk to your doctor before trying it.

SQUEEZE AN ACUPRESSURE SPOT: The fleshy place between your index finger and thumb is called the hegu spot in traditional Chinese medicine. Applying firm pressure there for just 30 seconds can reduce stress and tension in your upper body. So, if you start to feel overwhelmed by the holiday chaos, give your hand a squeeze and take a deep breath.

DO LESS, ENJOY MORE: "We go overboard to please others during the holidays: shopping, cooking, sending cards, and attending every event," George Pratt, PhD, a psychologist at Scripps Memorial Hospital La Jolla in California, tells Health. "Instead, take care of yourself by saying no at least once—and maybe more."

STICK WITH YOUR DAILY ROUTINE: Prioritize your workouts, book club, etc., and don't try to squeeze in more holiday than you can handle, Katherine Muller, PsyD, an assistant professor of psychology at the Albert Einstein College of Medicine in New York City, tells Health.

LAUGH: Laughing like crazy reduces stress hormones. That, in turn, helps immune cells function better, psychologist Steve Wilson, founder of the World Laughter Tour, an organization that offers therapeutic-laughter training, tells Health.

FORGET PERFECTION: Stop obsessing over doing it all. The world is not going to end if the house is a little cluttered or dinner is on the table a few minutes late. "Focus your energy on enjoying the people in your life," Donna Schempp, the program director for the Family Caregiver Alliance, tells Health. Don't sweat the small stuff and your holiday will be much more enjoyable!

GET OUT OF THE HOUSE: If your family members often pick on one another at the holiday table, taking the fun out of meals, consider eating family brunches or dinners in restaurants. "Being in public discourages loud voices and bad behavior," says Muller.

FORGET OLD CUSTOMS: Abandoning old customs can be a good strategy if you're lonely or grieving, Cathy Frank, MD, medical director of the Henry Ford Behavioral Health Outpatient Center, tells Health. Experiment with a different culture's customs or invite isolated colleagues over and start some new traditions.

BE A PICKY VOLUNTEER: "Scale back and what you plan to do and be responsible for," Gail Saltz, MD, psychologist and host of the Personology podcast, tells Health. "Ask for help for what needs to be done, realign expectations to something more reasonable."

BE SMART WITH YOUR REQUESTS: Ask individually instead of emailing groups of colleagues, relatives, or friends, Noah Goldstein, PhD, an assistant professor of human resources and organizational behavior at the UCLA Anderson School of Management, tells Health. In mass requests, recipients assume they don’t need to volunteer to help because someone else will do it.

LIMIT TECH USE: Constant cell phone buzzes and email alerts keep us in a perpetual fight-or-flight mode due to bursts of adrenaline. Not only is this exhausting, but it contributes to mounting stress levels, especially in women. What better time to turn your gadgets off than during a holiday get-together? Enjoy spending time with your family and friends without worry.

SAVOR A SPICY MEAL: Hot foods trigger the release of endorphins—the natural chemicals that trigger feelings of euphoria and well-being, Dr. Kulze says.

TRY HONEY: You'll get an instant kick and energy for the long haul. According to a review in Pharmacognosy Research, honey's antioxidant and antibacterial properties may improve your immunity. Here's a tip: The darker the honey, the more powerful the antioxidant punch.

EAT BREAKFAST WITH YOUR COFFEE: Caffeine on an empty stomach can cause blood sugar levels to spike, which can cause attention problems and irritability, Joe Cilona, PsyD, a New York City–based clinical psychologist, tells Health.

GIVE YOUR PARTNER A MASSAGE: In one study, participants who gave massages had fewer medical woes and less stress than those who received rubdowns. Best scenario: You and your partner gift each other.

SAY YES, YES, YES – TO SEX: In addition to boosting immunity, a satisfying romp can slay stress and raise self-esteem, experts say. Orgasms increase endorphins (natural painkillers) and raise oxytocin levels, which promotes sound sleep.

TURN UP THE TUNES: Anxious? Listen to your favorite music, whether it's Jingle Bell Rock or the latest from Jay-Z. Research from the University of Maryland shows that hearing music you love can relax blood vessels and increase blood flow. That not only calms you down but is good for your heart, too.

ADD MANGO TO YOUR MEAL: Craving something sweet? Ditch the holiday cheesecake and try a delicious mango pie instead. The sweet, tangy scent of mangoes—whether they're fresh or jarred—may alter your blood chemistry and send a wave of calm over your body, research in Pharmacognosy Review shows.

FIT IN EXERCISE: It may be the last thing you feel like doing when you're stressed out but going for a run or hitting the gym can actually make you feel better. A study of 1.2 million people in Lancet has found that workouts can boost your mood for up to 12 hours.

DON’T OVERSCHEDULE: If you're feeling stressed and overwhelmed by your holiday agenda, don't over schedule your time and take on more than you can manage. Remember: It's OK to slow down a bit.

PLAN A VACATION: Taking at least four or five days off work dramatically lowers your stress levels. If you have kids and opt for a staycation during the holidays, take turns with your partner doing kid-duty—or send them off to their own vacation at grandma's.

THINK POSITIVE: The holidays may drive you to your breaking point, but don't focus on the bad. Negative thinking can trigger your body's stress response, just as a real threat does. Remember, it's time to celebrate with your family and friends (even if they do stress you out!). An optimistic outlook will help you cope with challenges that come your way.

BY: Laurie Pawlik-Kienlen, Health Magazine, Updated November 10, 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 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.