OSTEOPOROSIS

The definition of osteoporosis is basically porous bones. Both men and women may suffer from osteoporosis, but it is more common in women, especially after menopause. Throughout one's lifetime the body is constantly breaking down old bone and replacing it with new bone. Through one's early years, the process builds more bone than is taken away. But, unfortunately as one ages, bone breaks down faster than it builds back up. When bone loss is significant. osteoporosis occurs. This makes one more likely to suffer broken bones.

As stated earlier, both men and women may develop osteoporosis, but women are more susceptible due to the fact that their bones are smaller, thinner, and less dense. Postmenopausal women face the greater risk because their estrogen levels fall dramatically at menopause. Both men and women face a greater risk of osteoporosis as they age.

The following can be additional risk factors; a family history of osteoporosis, being thin or having a lower body mass index, a prior fracture, being White or Asian, having certain medical conditions such as cancer, diabetes, long-term use of some medications such as antiseizure medication and corticosteroids.

Lifestyle can also be a risk factor. Some lifestyle factors include being sedentary, smoking, heavy consumption of alcohol, a diet low in calcium, vitamin D, or protein.

Our next post will also be about osteoporosis. We will talk about symptoms and diagnosis.

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LONG TERM MENOPAUSAL HEALTH #2

• This post is a follow up to our previous one regarding postmenopausal health. The last post was about some of the long-term postmenopausal health issues that can occur. This one will focus on what you can do now to safeguard yourself from those issues. Below are some of the things you can do now:
• Stay in touch with your doctor. Have regular checkups and screenings. This will help you stop problems before they start and/or start treatment early, if needed.
• You are your own best advocate. You know your body better than anyone else, including doctors, do. If something feels off, talk to your doctor about it. If they aren't very receptive at first, keep at it. Find another doctor who will listen to you, if necessary.
• Live a healthy lifestyle. Be active, eat healthy, both are essential foundations for wellness regardless of age. If you need advice about either, talk to your doctor.
• You need to stay informed. Remember, knowledge is powerful so keep up with what is going on with your health and what might be available to you.
• Post menopausal years can be good years. Enjoy them.

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LONG TERM POSTMENOPAUSAL HEALTH

 Unfortunately for us women, there can be long-term effects of menopause, five are listed below. Ladies it is important to talk to your doctor about menopause and take his or her advice. Here are five important postmenopausal changes to be aware of and discuss with your doctor:

HEART: Did you know the risk of cardiovascular disease increases postmenopausal? Estrogen, a hormone that protects the heart, decreases after menopause.

WEIGHT: Ladies, don't you just love this one? Postmenopausal metabolism slows down; the body loses muscle mass and hormones shift. All can lead to weight gain, especially around the abdomen.

BONES: Lower levels of estrogen can speed up bone loss thus raising the risk of postmenopausal osteoporosis.

SLEEP: Fluctuating hormones can lead to poor sleep quality and sleep disturbance which may persist.

MIND: Studies have suggested that estrogen is neuroprotective, so when it drops postmenopausal, the drop may influence the risk of dementia later in life.

It is important to have a good relationship with your doctor and to feel free to discuss women's health issues.

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LET'S GET HEART HEALTHY

Did you know that there is a 5% to 7% increased risk of heart failure for every 1-point increase in BMI?

We will close out these heart and weight posts by giving the cardiologist, Dr. Ashish Sarraju's, tips for losing weight and lowering your risk.

• Eat "Real" Food: A mediterranean-style diet that focuses on veggies, fruit, whole grains and lean meat is a good choice for most.
• Avoid Unnecessary Calories: "Cutting down alcohol is extremely important in my opinion," he said. "And avoid sugary drinks. Juices and sodas are hidden sources of calories."

• Get Moving: "We really want people to get about 150 minutes a week of moderate-intensity exercise. If you have been sedentary, you might have to work up to it."
• Know When To Ask A Pro: A registered dietitian can be helpful creating a personalized eating plan, while a personal trainer can devise a step-by-step path to meet your movement goals. And if you're still struggling, talk to your doctor about whether medications or surgery could help.

Take care of your heart. It is the beat of your life.

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WEIGHT AND THE HEART

In our last post we talked about becoming a healthier you and talked mostly about weight. Today we continue in that vein discussing the connection between weight and heart disease. The information discussed today comes from Dr. Ashish Sarraju, preventive cardiologist with the Cleveland Clinic. Possibly the most important reason to shed extra pounds is heart health. According to Dr. Sarraju, "For every increase in your body mass index, your risk of cardiovascular disease increases." It is not just because your heart has to work harder when you're carrying extra weight. Excess fat is connected to a number of conditions that are also risk factors for heart disease. "Fat tissue is associated with increasing the hormone systems that lead to high blood pressure. It can lead to cholesterol values becoming abnormal. It can increase the risk for prediabetes and diabetes and for sleep apnea. So not only are you increasing the stress upon your heart, you're actually increasing the chance that you're going to have all these other risk factors for heart disease, says Dr Sarraju.

Patients who are considered obese are at the greatest risk for developing heart disease. However, even moderately overweight patients increase their risk with every extra pound. "Any bit overweight matters," says Dr. Sarraju. Do you understand obesity? Obesity is having a body mass index, known as BMI, greater than 30.

There is good news. Losing even a small amount of weight, 5 to 10% of your body weight, can made a real difference in your heart health.

Our next post will give you some helpful tips from Dr. Sarraju.

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BECOMING A HEALTHIER YOU

We will soon be closing out 2026 and going into 2027. When you think about 2026 has it been what you wanted in health and weight? If it has, that's great, good for you! If it hasn't, have you thought about the reasons why? Is it because of a new major health problem, or is it something you can change?

For many people it is weight. If it is weight, it is probably weight loss. If that is you, keep reading. A big part of wellness is your weight and how you feel about it. You should feel confident, energized, and empowered by your own body. Below is a list of some benefits of a healthy weight.

1. Heart health
2. Less distress on joints
3. Increased self-confidence and self-esteem
4. Body awareness
5. Better posture
6. Higher energy levels
7. Better sleep quality
8. More motivation to be active
9. Improved mobility
10. More motivation to be social
11. A better outlook on life
12. A positive mood
13. A healthy diet
    
    
    
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TAKE A STAND FOR YOUR METABOLISM

Need to rev up your metabolism? It may be easier than you think. Try changing 30 minutes of sitting time a day to 30 minutes of standing or walking. This information comes to us from a study in the Scandinavian Journal of Medicine & Science in Sports. According to the study those who did the above daily experienced marked improvements in metabolic flexibility within six months. (Metabolic flexibility is a sign of better fat-burning and blood sugar control) The study authors noted that swapping sedentary time for light physical activity helps the body use energy more efficiently.

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HOW ABOUT SELF-HYNOPSIS FOR HOT FLASHES?

I know some may think I've fallen into the 'quack' trap, but you need to read on. This information comes from scientists, specifically psychologists, at Baylor University. Now I am very familiar with Baylor University since I have three family members who studied there. Two of my granddaughters have degrees from there while my daughter transferred to another school more suited to her field to graduate. The psychologists found that women who practiced self-guided hypnosis for 20 minutes daily had significantly fewer hot flashes after six weeks than the women who listened to white noise for the same period of time.  The experts believe self-hypnosis works by reducing the stress response that can trigger hot flashes.

You may be wondering how to do self-hypnosis, and unfortunately, I have no idea. And at my age, I am not interested in knowing. For those suffering with hot flashes, if you would like to try this method, you will find tutorials on YouTube. Go to YouTube and search "hypnosis for hot flashes." Good luck, ladies.

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A-FIB AND COFFEE

A-Fib is a condition marked by irregular heartbeats.  Doctors usually advise patients with a-fib to avoid caffeine and that is not good news for coffee drinkers. However, findings in JAMA recently suggest coffee might keep a-fib episodes at bay.  The study's authors determined that compared to those who abstained, a-fib recurrence was 39% lower in patients who drank a cup of caffeinated coffee a day. It seems the anti-inflammatory properties in the caffeinated coffee play a role in its benefits. So why not enjoy a cup of joe?

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HEAT OR ICE FOR A STIFF NECK?

A stiff, achy neck while it can be painful is a common occurrence.  According to Devin Trachman, DPT, a clinical director, it is often something you can treat at home. Trachman said, "Our neck muscles are resilient, so have confidence your body will bounce back." Now to whether to use a heating pad or an ice pack, that is up to you. Either should be applied to the sore neck 15 to 20 minutes at a time. Heat relaxes stiff muscles; ice brings down swelling and reduces inflammation. 

If your home remedy doesn't work, I suggest you contact your physician. A stiff neck that doesn't respond to the above remedies can be the indication of a more serious matter.

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HOMEMADE MEALS FOR HEALTH

The theme of yesterday's post was ultra-processed foods. So, along that line, it brings up eating homemade meals. Eating at home is one of the best ways to cut back on those ultra-processed foods. Research in the American Journal of Preventive Medicine found that eating one homemade meal a day improves the overall quality of your diet. It didn't matter how simple that meal was. Homemade soup, for instance, delivers good health benefits and is not hard to make or time consuming. An added bonus is saving money. The research mentioned above found that those eating more at home saved over $100 a month.

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ULTRA PROCESSED FOODS

If you want to improve your diet, one of the easiest ways is to become your own chef. I read an article that said homemade soups not only taste better, but they are also much better for you. Learn to cook for yourself and your family, if you aren't already doing so. Use as many fresh fruits and vegetables as you can. If fresh aren't available, use frozen. Learn to eliminate as many ultra processed foods as you can. A study in Systematic Reviews suggests that for every 10% reduction in your intake of ultra processed foods, you may lower your risk of dying from any cause by 10%. Yes, we will all die sometime, but it is important to live a healthy life as long as you can.

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NO GYM MEMBERSHIP?

No gym membership? Not to worry. Studies have shown that an expensive gym membership is not required for exercise. Per a study in the American Journal of Preventive Medicine, when people on a budget exercised by simply walking at a fast pace for 15 minutes a day. they lowered their risk of death from any cause by 19%. Even better, those who had existing health problems such as diabetes, heart disease or high blood pressure saw the most benefit. Brisk walks get the heart pumping. Have a sidewalk? No treadmill or gym membership needed.

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ANOTHER REASON TO EAT CHEESE

This one may surprise you, it did me. I love cheese but was surprised to learn it might decrease the risk of stroke. Since my grandmother and my mother both suffered major stokes, I was glad to see this information. Chinese scientists found that people who ate cheese daily were 29% less likely to suffer a stoke than those who rarely are cheese. They say the calcium in cheese helps keep a lid on blood pressure, while peptide compounds defend arteries against damaging LDL cholesterol. I will continue enjoying my cheese, which I probably have every day in one form or another.

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GREEN TEA TO CUT STROKE RISK

As we come into cooler weather, a cup of hot tea may be in order. If you want to cut your stroke risk, make that a cup of hot green tea. Drinking tea is always a heart-smart idea but green tea is especially beneficial. Experts reported in the journal Stroke that drinking 1 to 2 cups of green tea per day slashed stroke risk by 88% in the study participants. That is nearly 57% more than those drinking the same amount of black tea. The reason they give is that green tea is higher in compounds called catechins, which reduce cholesterol while taming the inflammation that contributes to strokes. They say to steep green tea for at least 3 minutes. A study in the Journal of Food Science and Technology found that steeping for at least 3 minutes optimized the tea's catechin levels. 

Grab a good book and a cup of green tea. Enjoy a little R&R (see post earlier this week) and a tasty cup of green tea for your health!

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MAKE TIME FOR PM BATH SOAKS

This may surprise you but according to a study in the journal Heart a daily nighttime soak in the tub might even lower one's stroke risk. They found that a warm bath every day encourages circulation and blood vessel flexibility to decrease stroke risk by up to 46%. Said bath before bed is a good idea as it triggers a drop in body temperature afterward that helps one sleep better. That's good idea as research in the Journal of Stroke and Cerebrovascular Diseases suggests that ample sleep is a safeguard against stress and inflammation to further reduce one's stroke risk. You may want to find time for that nighttime soak. 

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CHEESE FOR STRESS

Since we are into October with November and December not very far away, how about a solution to holiday stress? Most people tend to feel stress during the holidays with so many little details to deal with. However. am easy solution to some of that stress could be as simple as grabbing an ooey-gooey cheesy treat. Would you believe a review of 65 studies suggests enjoying one or two servings of full-fat dairy daily can halve the risk of blue moods and even chronic stress. If you are wondering how, here is the explanation given. A unique compound in dairy fat, known as trans-palmitoleic acid, helps prevent anxiety-triggering blood-sugar lows and dairy's rich stores of tryptophan which is an amino acid the brain uses to produce mood-steadying hormones. Notice that is full-fat not low-fat. By the way, I also had a doctor specializing in diabetes say that diabetics should eat full-fat dairy daily.

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IF YOU START YOUR DAY WITH CEREAL...

If you are a cereal person and you like to start your day with a quick bowl of cereal, be sure you are eating whole-grain cereal. A study a few years ago showed that a high intake of the fiber found in whole grains reduced the risk of dying of heart disease, even pneumonia. When choosing your morning cereal, choose one made with whole grains.

Fiber is what gives whole grains their power. Fiber is believed to work by keeping blood sugar steady, lowering blood pressure, cutting blood fats and fighting inflammation. If you follow this blog, you know the importance of fighting inflammation.

There are other sources of whole grain fiber foods such as oatmeal, wheat germ, bran, brown rice, popcorn, whole grain breads, pastas, etc. It is important to look for whole grain foods while passing up the refined ones.

 

A selection of whole grain cereals

R & R IS IN ORDER

Now that we are in October, can the sniffles and cold season be far behind? Perhaps a good book; a little R & R might be in order. Swiss researchers found that finding 30 minutes a day to read a book or other restful time could help reduce the chances of you getting sick by 50%. They also found that those who were already suffering could recover in half the time. They found that a daily dose of R&R calms the adrenal glands, tamping down the release of the immunity-weakening stress cortisol. Personally, I think this is definitely good advice during the upcoming holiday seasons.

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MINI MOVEMENTS

 Are you one who always says you don't have time to exercise? Have you ever thought about parking a little farther from the door in shopping parking lots? Do you take the stairs when you can versus the elevator or escalator? Those are just a couple of simple ways to increase exercise in your daily life. But there are little ways, too, in your day-to-day life. Here are a couple of simple ways. Think about your daily activities. How many ways can you come up with where you can stand to do some tasks that you normally do while sitting? When sitting can you bounce your leg while working at the computer. for example? These are just a couple ways to make mini movements work for you. Try it. You might be surprised how much better you feel. Plus, here's good news. According to Mayo Clinic scientists those little mini movements can help you shed 3 pounds in a month. Start putting those mini movements to work for you.

Standing while wrapping gifts is an example.

CRANBERRIES TO FIRE UP EXHAUSTED NERVE CELLS

According to researchers at the University of Cincinnati, cranberries are packed with anthocyanins, nerve- energizing compounds. They suggest enjoying this tangy fruit daily whether in juice form or sauce form to feel 33% more upbeat and energized. These same anthocyanin compounds are also found in blueberries. As we head into the holiday season, you may want to enjoy some cranberries every day.

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PUMPKIN IS CALMING

Now that we are into the 'ber months, pumpkin spice is showing up in everything. If they use real pumpkin, guess what? Pumpkin is packed with brain-soothing compounds. Researchers have found that pumpkin can help one to feel 45% more calm. Yummy and healthy.

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ENJOY ROSEMARY

Research shows that not only is rosemary an aromatic herb, but it can help us sail through sick seasons. As we head into Fall and colds and flu season, be aware that the compounds in rosemary stimulate white blood cells to attack invading germs. And it gets even better. If you should get sick, those compounds in rosemary have been shown to help you recover 33% faster. Let's hear it for rosemary. Yeah, rosemary!

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DIABETICS AND SWEET POTATOES

Diabetics, as we head into the Fall season and the two biggest 'feasting' holidays of the year, don't be afraid of sweet potatoes. Having said that, skip the ones covered in brown sugar and marshmallows. A study in BMJ Open Diabetes Research & Care suggests regularly enjoying sweet potatoes can help you stay 60% more focused. The reason? Sweet potatoes are rich in carotenoids, nutrients that control insulin resistance and heighten blood-sugar control, thus improving the flow of energizing glucose to brain and body cells. This is not an excuse to gorge on sweet potatoes; it does however give us reason to enjoy this tasty veggie.

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CINNAMON AND BLOOD SUGAR

As a diabetic, I am always encouraging people to use cinnamon, especially in their cooking and baking. One of the things we all deal with is blood sugar flux. Not only can that be dangerous for some diabetics, but it can also be noticed by nondiabetics alike. USDA research has found that as little as 1/2 teaspoon of cinnamon daily can slash blood sugar flux by 20%. There are many ways one can find to slip a little cinnamon into their day. Even in a cup of tea if you don't cook or bake. Sprinkle a little cinnamon on oatmeal, etc. This one small change could help you control those pesky blood sugar spikes.

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MORE GOOD NEWS ABOUT APPLES

Yesterday we discussed apples and energy. Today we will continue with a little more information about apples. There are compounds in the apple's skin that trigger the pancreas to release insulin and move sugar out of the bloodstream. Hello diabetics, do not peel your apples!

Brazilian researchers report that women who eat three apples a day (wow, I've only been eating one) lose 28% more weight than those who don't. So, ladies, if you want to lose weight, you might want to eat three apples a day! I am sure that is a simple apple, not apple pie, caramel apples, etc.

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APPLES AND ENERGY

Fall and apples just seem to go together. Fall and the holidays make us think of apple pie, cider, caramel apples and more. Maybe we should add energy to that list. Apples contain malic acid, a compound French investigators say helps muscle cells convert food into adenosine triphosphate, or ATP, the energy enzyme that boosts focus, stamina and can-do spirit by 34%. So, enjoy this fall fruit in all the treats you love, but remember an apple in is an excellent treat on its own. It doesn't have to be dressed up to be good.

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GOOD NEWS IF YOU ENJOY AVOCADOS

If you love avocados and the guacamole made from them, more good news for you! According to research reported in the Journal of the American Heart Association, enjoying an avocado every day does your body good. It was a short study, but the results were obvious. The researchers asked volunteers to include one avocado in their diet every day for six months. The result, they found that including one avocado a day improved the volunteers overall diet quality.  That is a factor that has been linked to a reduced risk of developing heart disease, diabetes, even some types of cancer. Penny Kris-Etherton, Ph.D., the study author stated, "Incorporating an avocado per day did not cause weight gain and also brought about a slight decrease in LDL cholesterol--all important findings for better health."

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PEPPERMINT ENHANCES ENERGY

According to researchers whose findings were reported in the Journal of the International Society of Sports Nutrition, people who enjoy peppermint-flavored drinks reported having 51% more energy throughout the day and 25% more endurance during strenuous tasks. Credit is given to the antioxidants in peppermint that ward off stamina-sapping oxidative stress.

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PEPPERMINT BOOSTS HAPPINESS

British Researchers found that sipping on a peppermint drink can boost your mood, making you feel happier in as little as three minutes. The peppermint causes the release of mood-boosting alpha waves, which are electrical impulses in the brain, that make you feel upbeat or happier. Sad, having a bad day, or just in a lousy mood? How about a cup of peppermint tea?

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PEPPERMINT FOR PAIN?

Scientists at Stanford University say sipping a Peppermint drink or otherwise enjoying peppermint can make one pain free in as little as 10 minutes. Peppermint's fresh scent and flavor come from menthol oil, known to tamp down pain signals and soothe ache-causing inflammation. Note that one must be using real peppermint, not a peppermint flavoring. And be aware we are talking the aches that are caused by inflammation, not all pain.

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BANANA TEA FOR BLOATING

This information caught my attention because I had never heard of banana tea, have you? The more I read about this, the more I realized we are definitely coming into the time of year where this information might come in handy. Fall and Winter are seasons where we do a lot of snacking. Whether it is in front of the TV watching sports, attending seasonal parties, etc, we are often snacking on salty snacks. Think popcorn, pretzels, etc. If you wake up the next morning bloated, especially in the belly area, you may want to try Banana Tea. Below is the information for making this remedy.

1 unpeeled organic banana, I would wash this thing well

3 cups water

Cut the ends off the banana and discard (do not peel the banana)

Place the water and banana in a pan and bring to a boil. Boil for 15 minutes. Stain 1 cup of the liquid in a cup and sip.

Research shows the potassium counteracts the built-up sodium that causes retention, flushing excess fluids to relieve swelling in under an hour.

Well, there you have it, folks. I am so happy I was able to introduce you to this new morning brew. You can let me know how it works!! Actually, banana peel tea is touted in some circles as containing several medicinal benefits other than the bloating mentioned here.

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MAKE YOUR OWN JOINT PAIN RELIEF LOTION

If you have achy joints after minor chores such as gift wrapping, baking, gardening, etc, try making a natural remedy at home. Add a drop of clove oil or a pinch of ground cloves to a dollop of unscented hand lotion. Firmly massage the lotion into the sore spots. Studies have shown that the eugenol in the spice can block pain-triggering inflammation the same way prescription painkillers do, and without the side effects some pain meds may cause.

HOW TO ANSWER DEMENTIA PATIENTS WHO WANT TO GO HOME

 A friend of mine posted this. It is so on the mark; I am reposting it here. This is important information.

WHAT IS A SERVING SIZE OF FRENCH FRIES?

Many don't really understand what a serving is!  A plate full of french fries is not a serving!  A serving of french fries is basically 10 fries.  Of course french fries come in many different sizes.  Use your common sense when determining how many your serving should be.  If you are eating the very thin matchstick fries, obviously 10 is not a full serving.  However if you are eating those big ole steak fries, 10 may be more than a serving.  The ten french fries that make up a serving are obviously average-sized fries.  Why is this important?  If you are on a diet for any reason, especially if you are diabetic or have a similar health situation, it is important that you don't fool yourself! To say, "I only ate a serving of french fries.  I don't know why my blood sugar shot up," is fooling yourself if you ate a regular or large size serving at your favorite restaurant.  Be responsible and eat only 1 serving, that is one real serving!

STRAWBERRIES MAY GUARD AGAINST ALZHEIMER'S

As if we need it, here is another reason to enjoy strawberries. Researchers at Chicago's Rush University suggests that enjoying fresh or frozen strawberries in your diet may keep your brain healthy for years to come. When investigators reviewed the diets of almost 600 older people, they found that the brains of those who ate the most strawberries had markedly fewer tau protein tangles, which have come to the forefront as a key marker of Alzheimer's disease. The researchers say pelargonidin, a compound in the strawberries, reduces brain inflammation to prevent these tangles from forming. What a tasty way to protect ourselves from a terrible disease.

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BROCCOLI CALMS NERVE CELLS

Here is another reason to eat your broccoli. A University of Georgia study around three years ago found that eating a cup a day of broccoli may cut edginess and anxiety by as much as 72%. Credit goes to the carotenoids; a nutrient found abundantly in broccoli. Carotenoids keep a group of nerve cells (the HPA axis) calm, reducing their production of troublesome stress hormones like adrenaline. If anxiety is a problem for you, you may want to increase your consumption of broccoli.

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TWO MORE TIPS FOR STARTING THE RESILIENCE RX

Today completes this series of post on resilience. Today we give the last two actions for getting started on the resilience RX mentioned in this series. The 10-point 

Prescription for Resilience is the product of research by Dennis S. Charney, M.D. and Steven Southwick, M.D. We followed the information in WomansDay.com 2024. Below are the last two actions.

Phone a friend.

• The late psychologist Christopher Peterson was once asked to briefly explain positive psychology. His answer, "Other people matter. Period." Friends make us feel stronger and make the hard stuff in life more doable. One study showed that people perceived a hill as less steep when standing next to or even just thinking about a supportive friend. Lean into your network.

Tell your stories.

• Whatever you're dealing with, talk about it, write about it, just get it out. Writing or talking about a bad experience helps you process the negativity better than merely thinking about that hardship. To tell your story, You could...
• Help someone else! Our resilience is strengthened by recognizing that we are all experts on our own lives and can have a positive impact on others.
• Find your voice. Expressing your experience in story form (beginning, middle, and end) helps you see it as part of a journey toward becoming the person you want to be.
• Reaffirm your values. By telling our stories, we learn about ourselves and clarify what's important.

Remember this: Even when we're in the throes of really awful times, we don't have to lose our appreciation of humor. A good laugh can be very theraputic.

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MORE IDEAS FOR GETTING STARTED ON THE RESILIENCE RX

 Continuing on ways to fulfill your prescription for resilience. Our third action (actions one and two were discussed yesterday) is to Laugh it off!

Who doesn't love a good laugh? There is a reason a good laugh makes us feel better. Humor is a hit of pleasure that spikes dopamine and other feel-good brain chemicals. It increases positive emotions, broadening our thinking. With a more open mind, it's easier to engage in the reappraisal and perspective-shifting that help us deal with tough stuff. Humor has been linked to the lowering of both anxiety and catastrophizing thought patterns. It also helps you feel closer to others, which shores up your support network, another big factor in resilience. Science suggests that memes or jokes that take direct aim at pain points can be especially effective because they manage to combine the positive (laughing, humor) with the negative (struggle).

Humor...

• increases postive emotions
• broadens our thinking
• makes it easier to shift perspective

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IDEAS TO HELP GET STARTED ON THE RX PRESCRIPTION

Continuing on the topic of resilience. Yesterday's post gave a prescription for working on resilience. Today we will start talking about some of the ways to implement that prescription. 

Action number one: Reframe what's lame

Reframing or reinterpreting negative thoughts plays a vital role in resilience. Reframing helps prevent negative thoughts and feelings from acting like gremlins, because those negative emotions can multiply, intensify, and overwhelm one if they are left unchecked. Below are 3 tips to help reframe.

1. Swap "have to" for "get to"
2. Go from "why me?" to "why not me?"
3. Turn "to-don'ts" into to-do's"

Action number two: Find a role model

Nearly every one of the highly resilient people Dr. Charney and Dr. Southwick studied named at least one person they looked to for cues on how to behave in the face of, think about, and approach extreme stress. The person you choose could be anyone - a friend, a family member, a famous person, a child, etc. It can be someone who suffered similar hardships or someone who fought a totally different fight. Here is the important thing; when facing adversity, they embody the resilience you want to have, inspiring you and showing you a way forward.

In our next post we will continue with more helps.

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GETTING STARTED ON YOUR RX PRESCRIPTION

• If you have read the last two post on resilience, and you want to get started building your resilience, below are the three As of getting started.
• 
  
• Acceptance: Be okay with not being okay. Give yourself time and opportunity to feel your feelings.
• Acknowledgment: You need to own the fact that life itself isn't fair. Often there is no rhyme or reason for who suffers the most and why.
• Action: Taking action is a requirement. What is one tiny thing you can do to create momentum?

          Let's Go!

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A RESILIENCE RX

I am certainly no doctor, so I rely on those who are for my posts.  The following advice is from a couple of leading resilience researchers Dennis S. Charney, M.D., and Steven Southwick, M.D. Below is their 10-point Prescription for Resilience.

1. Optimism, or maintaining a positive attitude
2. Reframing negative or stressful thoughts
3. Developing a moral compass
4. Finding a resilient role model
5. Facing your fears
6. Developing active coping skills
7. Establishing and nurturing a supportive social network
8. Prioritizing your physical health and well-being
9. Training your brain
10. Playing to your strengths

Remember this: We're not competing in the Hardship Olympics. Your feelings are valid regardless of who "has it worse" than you.

RESILIENCE

Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats, or other significant sources of stress.

Resilience is linked to greater happiness, well-being, life satisfaction, success, and inner peace.

Physically, resilience keeps you healthier! Those who are highly resilient tend to have the ability to effectively manage or buffer extreme stress. They are also more likely to be able to neutralize or deal with it before it overwhelms them and damages their mental and physical health. 

Resilience also helps one recover more easily from illness or injury. Resilience helps one heal faster. I am proof of that. I have battled physical problems my entire life starting with severe allergies. I learned early on that one can give in or push on. I built up my resilience even in childhood when I didn't even understand it. One of my best examples to share is the story of my broken hip. I lost my husband and four months later I fell and broke my hip. Everyone, including my therapy staff, was amazed how quickly I bounced back. I was anxious to get back to my life and be home when my first great-grandchild was born. Guess what? I made it!

I once had a great doctor who told me, after a major diagnosis, "You can go home, lay down and die in a few months. Or you can go on with your life and live fairly normally." That was when I had three children in school. Resilience played a big part. I am now the grandmother of seven and great-grandmother to four.

Do you need to build up your resistance?  Tomorrow we will discuss ways to do just that.

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CAN HOW WELL YOU SLEEP AFFECT YOUR HEART?

Yes, sleeping well plays an important role in heart health. Sleeping poorly increases inflammation and can negatively affect blood pressure, diabetes and weight. Below are some ways to set yourself up for good sleep. If good sleep is a problem for you, check out the helpful hints below.

• Keep to a regular sleep-wake schedule seven days a week.
• The following things can mess with your sleep so avoid them; caffeine, a large meal, and alcohol.
• Stay away from your digital devices for at least an hour before your bedtime.
• Find some non-stimulating wind-down activities that relax you and tell your brain it's time to settle down.

If sound sleep seems to continue to be a problem for you, you may need to see your health care provider for further help.

Here's to a good sleep!

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SMOKING AND VAPING INCREASE HEART ATTACK RISK

I think most people now know that smoking is not good for your health and that includes your heart. Be aware that smoking includes vaping or e-cigarettes. Vaping causes an increase in blood pressure and heart rate and is associated with a greater risk of stroke or heart attack. If you are not able to stop smoking or vaping on your own, talk to your doctor. He/she knows of programs and/or medications to help you break the smoking habit.

 

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INFLAMMATION AND HEART RISK=A BAD COMBINATION

Another reason to treat inflammation in the body is that inflammation and heart risk go hand in hand. There is the fleeting inflammation our bodies use to fight off injury but that is not what we are talking about. There is also chronic inflammation or inflammation that becomes constant, and it can have a negative impact on the heart. Untreated chronic inflammation does play a role in cardiovascular changes that may up one's heart disease risk. Your doctor may do blood work to check the inflammation in your body. What can you do? Exercising regularly and eating a healthy diet that includes plenty of fruits and vegetables are good anti-inflammatory habits to establish.

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IT IS VERY IMPORTANT TO KNOW THE SIGNS OF A HEART ATTACK

It is important to know the signs of a heart attack; it could save your life. If not your life, possibly the life of a friend or loved one. One you have probably heard several times, but it is still applicable, is the "elephant on the chest" one. Never ignore that sign which applies to both men and women. But women beware that women often have no chest pain. When I had a heart attack many years ago, I became very lightheaded and nauseous. The stomach flu was going around at work, so I assumed I had caught it. Thankfully, my late husband was watching me and caught me as I started to fall. I never had chest pain.

In addition to the elephant on the chest feeling, below are more signs of a heart attack you should be aware of:

• Shortness of breath with or without chest discomfort
• A cold sweat, lightheadedness, or fainting
• Pain in the back, the neck, the jaw, the stomach, or one or both arms
• Nausea or vomiting

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WOMEN AND HEART DISEASE

Women are you aware you have what some cardiologist call "bonus" heart disease risk factors? In additions to the risk factors, you share with men. such as high blood pressure, diabetes, obesity, high cholesterol, etc women have a few more. Nieca Goldberg M.D., a NYC cardiologist says doctors don't talk enough about the sometimes pregnancy-related complications such as preeclampsia, preterm birth, and gestational diabetes that can affect health years later. If you ever suffered any of those complications after giving birth, you should mention them even years later if talking to your cardiologist or any doctor discussing your heart health.

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GET YOUR BLOOD PRESSURE CHECKED

 Do you get regular blood pressure checks? If your answer is no, you need to add that to your medical regimen. I am amazed at the number of people who rarely go to the doctor or have regular checkups. You don't have to be sick to go for an annual or semi-annual checkup. One of the first things they usually do when you go to the doctor, is to check your blood pressure. Even if you are a healthy person who doesn't have to see a doctor except occasionally, make sure your blood pressure is checked several times a year. Most pharmacies have a free blood pressure check machine in their facility. Use it occasionally.

High blood pressure raises your risk of having a heart attack or stroke. The American Heart Association actually calls high blood pressure a "silent killer" because there are usually no symptoms. Having your blood pressure checked regularly is very important for good heart health.

Not as often, but low blood pressure can be a problem, too. Wherever you do it, have your blood pressure checked on a regular basis. It's the smart thing to do. Lifestyle and diet play a big part in one's blood pressure. If you have a blood pressure problem, you may need to make some changes in your lifestyle and/or diet.

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FIVE TIPS FOR EATING WITH YOUR HEART IN MIND

Who among us wouldn't like to lower our heart disease risk? There are several risk factors we can't control, genetics for example, but we can control our diet. Nieca Goldberg, M.D., medical director of Atria NYC and a clinical associate professor of medicine at NYU Grossman School of Medicine, says that building your meals with the right foods can do wonders for your heart health and even lower your heart disease risk. She suggests the following five ways to do just that:

1. Cut way back on processed foods.
2. Reduce the amount of salt you eat (Number 1 will help a lot with this).
3. Cut back on simple carbs such as white rice, bread, pasta, and sugar.
4. Eat at least five servings of fruits and veggies a day for fiber and important nutrients.
5. Eat less saturated fat (found in fatty meats and high-fat dairy products).
6. 
   

There is nothing complicated about those five suggestions. Those are really pretty simple ways to protect your heart.

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