When we make choices, we are taking responsibility and exerting a degree of control. This is a major determinant in how disease progresses. Scientists have shown that even laboratory animals respond differently depending upon whether or not they are able to control their circumstances. When exposed to adversity, animals that are able to make a choice to stop the stress are far less likely to suffer from disease compared with the animals that are helpless. The same is true of people. Sometimes circumstances may leave little in your control. But you can always decide what you will focus upon and the attitude you adopt toward it.

Choice is your greatest asset and a very precious gift. It is empowering, especially when it comes to your health!

To experience health, you must deliberately choose to adopt a healthy lifestyle:

• Choose to walk outside in the morning sun, choose to have weekends that truly allow for rest, relaxation, and rejuvenation; choose to think positively and to drink more water ~ your opportunities are endless!
• Remember to take time to rest. A life paced by rest will give you peace. Rest will refresh you mentally and physically.
• Create a healthy environment for yourself. De-clutter your life. Get plenty of fresh air. Breathe!
• Determine to be physically active. Go for a walk!
• Cultivate interpersonal relationships~ Give hugs and plenty of smiles! Spend quality time with those you care about.
• Check your outlook. Take inventory of yourself mentally and emotionally. Seek aid and support from those who care and are skilled in helping people overcome anxiety and /or depression, if necessary.
• Eat healthfully. Start by making small changes. Your body will quickly let you know how much it likes your healthy choices by supplying you with more energy!
• Trust. Your trust in God speaks to the important relationship between spirituality and healing. Your faith, beliefs, and hopes, all affect your health.

Each positive health choice you make only makes the next healthy step easier. And so it goes……….onward and upward to living life at its best!

Most of us know that physical exercise is good for our general health, but did you know that physical exercise is also good for your brain? If you think you’re going to get smarter sitting in front of your computer or watching television, think again. And when it comes to aging, physical exercise has a protective effect on the brain and its mental processes, and may even help prevent Alzheimer’s disease. Based on exercise and health data from nearly 5,000 men and women over 65 years of age, those who exercised were less likely to lose their mental abilities or develop dementia, including Alzheimer’s. Furthermore, the more a person exercises the greater the protective benefits for the brain, particularly in women. Inactive individuals in a recent study were twice as likely to develop Alzheimer’s, compared to those with the highest levels of activity (exercised vigorously at least three times a week). But even light or moderate exercisers cut their risk significantly for Alzheimer’s and mental decline.

If you have reached middle age ~ or ~ passed it, and have never have exercised regularly, the good news is that it is not too late to start. Physical exercise improves mental function by inducing the growth of capillaries which are tiny blood vessels in the brain. Capillaries help nutrients reach neurons. This is very important because the aging process leads to a decrease in blood supply to the brain.

For decades, it has been considered a scientific fact that the brains of adult mammals had a fixed number of cells. This idea has recently been challenged by several studies that showed exercise nearly doubled the number of cells in the area of the brain involved with learning and memory, known as the hippocampus. This study was done on mice, but regeneration of the hippocampus has now been shown in adult birds and monkeys. One researcher speculated “intense exercise in a natural environment may be associated with a need for increased navigation skills”. The hippocampus is thought to be the control center for the learning processes involved with navigating and understanding our surroundings.{Life Extension pg 187 Sports Performance, Directory of Life Extension Technologies 2007}

Physical exercise also leads to deep, recuperative sleep. It is during this deep sleep state that your brain gets the opportunity to consolidate memory and rebalance hormones and brain chemicals to get you ready for a new day! Every step you take to improve your physical well being will positively influence your brain health. Physical exercise is not only good for your body, but for your mind as well!

Mind enhancement is a lifelong process ~ add exercise to your protocol for a long lasting brain!

Regular physical exercise:

• increases brain cells
• reduces the risk of Alzheimer’s and dementia
• improves sleep
• strengthens memory
• helps keep hormones in balance

The first step to quenching the fire caused by inflammation is to include the Omega 3 Fatty acids in your diet daily. The best food choices include; salmon, tuna, herring, mackerel, and whitefish.

You may also choose Udo’s Choice Perfected Oil Blend (available at most health food stores). It is a blend of natural unrefined oils and nutritional cofactors designed to meet your body’s daily requirements of all essential fatty acids.  2 capsules (1000mg) three times daily are suggested. Take your Omega 3 fatty acids with meals, but NOT with fiber supplements!

Your body needs essential fatty acids to survive and fight inflammation and  is able to make all but two of them;  linoleic acid (omega 6 family) and linolenic acid (omega 3 family). These two fatty acids must be supplied by our diets and are therefore considered “essential” fatty acids (EFFAs)

Omega 3 fatty acids found in cold water fish and other nutrients like perilla and flaxseed oil, help protect blood vessels from excessive plaque buildup, reduce inflammation throughout the body by stimulating the production of leukotrienes which are natural compounds that inhibit inflammation, prevent high blood pressure, and help contribute to respiratory health.

There is mounting evidence that suggests that supplementation with Omega 3 Fatty Acids as well as increased consumption of fruits and vegetables, significantly decreases the chances of developing dementia or Alzheimer’s disease{Cole GM, Frautschy SA. Docosahexaenoic acid protects from amyloid and dendritic pathology in an Alzheimer’s disease mouse model.Nutr Health. 2006;18(3):249- 59} {Barberger-Gateau P, Raffaitin C, Letenneur L, et al. Dietary patterns and risk of dementia: The three-City cohort study. Neurology.2007;69:1921-30}

The goal here is to consume all of the Omega 3 Fatty Acids that you can because of their far-reaching health benefits. Omega 3 Fatty Acids each day keeps many illnesses at bay!

The AMERICAN HEART ASSOCIATION PUBLISHED A STUDY OF 11,323 HEART ATTACK SURVIVORS SHOWING THAT THOSE WHO TOOK A 1000 mg FISH OIL SUPPLEMENT EVERY DAY  WERE 45% LESS LIKELY TO BE DEAD AT THE END OF 3.5 YEARS. {CIRCULATION 2002 NOV 19:106 (21) :2747~57, ERRATUM IN:CIRCULATION 2003 JAN. 28:107(3):512

Please  note: If you are taking anticoagulant drugs like Coumadin(warfarin), you should inform your doctor that you are considering implementing a regimen of EFFA s to your life extending protocol. An adjustment may have to be made in your medication since fatty acids can interfere with blood clotting (may thin the blood).

Populations getting ample Omega 3 Fatty Acids or have diets consisting mainly of fresh fruits, fish, and fresh vegetables experience:

•  The least cardiovascular disease
•  The highest percent of healthy and robust seniors
•  Less degenerative disease

Nothing clouds your thoughts, changes your personality, and ages you faster than sleep deprevation. Sleep is truly THE most powerful health rejuvenator and costs nothing. Yet  many people often tell me that they would pay anything to experience that “sweet sleep” that is deep, recuperative, and refreshing. The importance of sleep is well documented and is underlined by the growing number of sleep disorder clinics sprouting up all over the country. Why is it that most people never consider the possibility that sleep deprivation is at the root of many of their symptoms? The possibility seems to elude even the best of diagnosticians. To illustrate, you first need to know just how important sleep is to your physical and emotional well being. Your body requires around 30% of your day to be spent in sleep. Just one night of poor sleep can have an impact on your physical and emotional health even several days later.

Most of the causes of poor sleep are the result of stress. And as you know, stress can come in many forms.It may be due to the physical stress of chronic pain, the hormonal fluctuations of menopause, worry over finances, the emotional pain of divorce, the depression and grief that come when a loved one is lost, and so much more. Life can be overwhelming and the very thing that is needed  to restore us seems to elude  us…that is deep , restful, sleep. It is during times of stress that our nervous systems are overworked and undernourished.  Decreasing stress is easier said than done. But the good news is that increasing nutritional support to the body to compensate for the stress can be very effective in overcoming  the sleep deprivation that saps your joy, strength, and immunity.

The following are substances found in nature that may help you to sleep deep, thereby helping your body to repair, regenerate, and rejuvenate safely and effectively without the  fear of side effects or addiction:

1. Valerian root   helps anxiety related sleep disorders.
2. Melatonin is an antioxidant hormone. Studies show that a nightly melatonin supplement boosts the performance during sleep of immune systems compromised by age, drugs, or stress. It helps to keep us in rhythm with the day and the seasons. It plays a large role in reducing sleep disorders.
3. Passionflower helps to relax the mind and muscles. A non drowsy sleep aid, it is antispasmodic and sedative.
4. Magnesium in a chelated form for better absorption, counteracts stress and is a critical mineral for good nerve, muscle function,and so much more It is a VERY important mineral to consider for restful sleep!

**** Do not combine any of these natural substances with prescription sleep medications. Check with your health care provider.

Tomorrow , I will discuss more about how to stop the “circle of strife” and get on with your life!

I wish you pleasant dreams~  Janet Maccaro Phd, C.N.C.

Depression is a serious illness that afflicts about 16 million Americans. Recent studies suggest that persons afflicted with this life altering disorder may be at a much higher risk for developing diabetes. In fact ,there are studies that suggest that diabetes doubles the risk of developing depression. This may due to the stress associated with chronic illness, but may also result from the metabolic effects diabetes has on the brain. In addition, it has also been found that people with depression and diabetes are more likely to develop diabetic complications and therefore have higher primary health care costs.

Since many of the symptoms of diabetes and depression tend to overlap, such as weakness, tiredness, weight loss, pain, and extreme hunger, it may be that depression goes undiagnosed in diabetes patients. A skilled diagnostician however, will be able to recognize it and suggest proper treatment.

The good news is that treating depression with modalities, such as exercise, alternative medicine, medication, psychotherapy, or a combo of all of the above can improve a persons ability to live with and manage their diabetes.

Be well~.

When it comes to managing cholesterol levels, women ….take heed!

Before menopause, women usually have total cholesterol levels that are lower than those of men who are the same age. But as women get older , their cholesterol levels rise until about the age of 60 to 65. Menopause often brings with it an increased level in LDL cholesterol (bad cholesterol) and a decrease in HDL (the good cholesterol).

It is after age 50 that women need to pay extra special attention because this is when many women have HIGHER levels of total cholesterol than their male counterparts.

Another factor in the appearance of high cholesterol in women is an autoimmune condition known as Hashimoto’s Thyroiditis. It is at mid life that many women are diagnosed with this condition commonly known as hypothyroidism. With it brings not only high cholesterol , but tiredness, weight gain, sore muscles, dry skin, and brittle nails. Thyroid nodules are common with this disorder . In addition, this condition leaves women too tired to exercise , which also contributes to weight gain an a increase in cholesterol.

There are many ways to manage your cholesterol levels. First , I suggest that you become proactive in your management program by having a yearly cholesterol screening. Keep a diary to monitor your progress. Have your thyroid levels checked including T3 T4 TSH and anti Thyroid antibodies. Have your CRP (C reative protein levels checked) This is a marker of inflammation often linked to an increased heart attack risk.

You may try to manage your cholesterol levels naturally before resorting to the Statin Drugs as follows:

• Garlic
• Curcumin
• Artichoke Extract
• Fiber
• Green Tea
• Sytrinol
• Policosanol
• Niacin
• Perilla Oil

Check with your nutritionally aware health care provider before beginning a program of natural supplements to make sure there will be no negative interactions with any other medications you may be taking.

If you do decide to use Statin Drugs to reduce your cholesterol level, it is now suggested that you supplement with CoQ 10 because Statins deplete the heart muscle of this valuable energy generating substance.

Be well~.

You heard it before……..”use it or lose it!” When it comes to arthritis, the very best way to increase mobility and relieve pain and stiffness is to exercise. Strong muscles act as shock absorbers against arthritic pain.

If you have reached middle age and are noticing stiffness in your hands, feet, hips, and fingers upon rising that seems to improve as your day goes on and you are experiencing lower back and hip pain that makes your quality of life less than it should be , then you are among the ranks of over 40 million Americans that have osteoarthritis. OA is the 3rd most common ailment treated by general practitioners.

The good news is , that in many cases, moderate exercise works better than medication when it comes to restoring mobility and range of motion.

The following exercises are beneficial in your arthritis management arsenal:

1. Begin with a stretching program to elasticize , tone, shape, and contour your muscles and connective tissue.
2. Swimming (to increase flexibility, without causing damage to joints) Swimming will also help you to build muscle which will in turn support your joints.
3. Yoga helps to keep your core stabilized, tones the back, and improves flexibility.
4. Take daily walks. Start slow and build up gradually. Aim for 30 minutes per day. A walk will help to improve muscle tone, improve your cardiovascular health, and cleanse your circulatory system.
5. Water aerobics are a gentle way to strengthen muscles, stretch, and increase flexibility . The use of “water weights” can help to tone and increase muscle mass which will help to stabilize your joints.

The key to a successful therapeutic exercise program is choose the activity that will fit into your life easily. Remember ……some exercise is better than none at all. All it takes is a little investment of your time. The rewards are well worth it ! Less pain and stiffness, better mental outlook, and stress relief!

We now know that heart disease kills more women than any other illness, including cancer. Finally, research has found that there are very real differences between men and women concerning heart health. In the past, guidelines for heart health came from studies that were done predominately on men. Unfortunately for us women, many of us were diagnosed too late or even misdiagnosed with maladies such as anxiety or other stress related syndromes.

On a positive note, as women, we are fortunate to be “insured” so to speak in our younger years by our body’s own estrogen production~ but there is a downside. As we approach our menopausal years and estrogen levels decline, our protection is no longer there and we fall victim to the same risk factors as our male counterparts.

The following list is a quick way to access your risk. To be forewarned is to be forearmed when it comes to your cardiovascular future……..

1) Over age 65

2) A grandparent or sibling had a heart attack before age 60

3) You are more than 20% over your ideal body weight

4) You have high cholesterol (over 200)

5) You have high tryglycerides (150 or higher)

6) You have high blood pressure

7) Natural or surgical menopause before age 45

You smoke

9) You have diabetes

10) You do not exercise

11) You are under stress

12) Low HDL level (35 or lower)

13) You have high LDL levels (130 or higher)

14) You have an “apple” shape (carry your weight around your middle)

Heart attack symptoms are different in women….Take heart!

1) Vertigo, lightheadedness, dizziness

2) Nausea, vomiting

3) Shortness of breath

4) Indigestion

5) Tightness in your throat

6) Pressure, pain, back or chest discomfort

7) Tingling or pain in the jaw, elbow, or left arm.

Profound fatigue

9) Unusual sweating

There are nutrients form the world of natural medicine that have been shown to boost heart health. In addition, dietary changes can be more effective than many medications in preventing heart attack recurrence.

Follow a Mediterranean diet

• Use olive oil or canola oil in cooking
• Eat fresh fruit daily
• Eliminate red meats and choose poultry or fish instead
• Add heart health garlic and onions to the dishes your prepare

The following supplements have been shown to positively impact heart health:

• Fiber
• Omega 3 fatty acids
• B Vitamins
• Digestive enzymes
• CoQ10
• L- Carnitine

Last but certainly not least ……… You MUST reduce stress!

• Breathe DEEPLY!
• Practice forgiveness
• Exercise
• Meditate or pray
• Confide in a friend
• Have regular massages

When stress is ignored, it can escalate to distress. A woman who is distressed is headed for burnout and total exhaustion. Stress is your body’s signal telling you that your life needs attention. It is a red flag signaling that you need to acknowledge your limitations, make a decision, meet a need, or take time out to rest!

Stress, when not addressed, makes a woman more vulnerable to emotional and physical illness, such as anxiety, depression, and even heart attack.

According to a research study conducted in 1994, more than a quarter million working women surveyed said that their primary concern was the difficulty they had balancing work and family. Half of those women stated that “too much stress” was a serious problem for them. The study showed that women were more likely than men to report stress, and they reacted to a wider range of stressors. These same women were studied again in 2000 and 2001, and it was discovered that those who suffered high stress in 1994 and 1995 had higher odds of developing a number of chronic conditions by 2000 or 2001.

To start YOUR healing process, you must first identify the causes of your stress and the effects it has on your body, mind , and spirit. If there are situations in your life that are stressing you that are unchangeable, then you must learn to stop spending so much of your emotional energy on the situation and begin to focus on areas for which you can find solutions.

To balance your life, you must develop a balanced lifestyle that includes friends, family, work, play, love, time for self, and time for spiritual growth. A well rounded life ~ one balanced physically, emotionally, and spiritually~ leads to a greater sense of well-being. Every woman is different. What stresses your friend Jane may not stress you . It is all in how you perceive things. Remember, stressors can be caused by external pressures, such as feeling that you must compete or that you are not good enough or that caring for your own needs is selfish. The truth is that in order to life a balanced life, you must not neglect yourself as you try to meet everyone else’s needs, both at home and at work. In other words, pay yourself first , before you pay anyone else !

The following symptoms are indicators that will alert you to the fact that stress may be ruining your quality of life:

Headaches

Muscle tension

Anger

Irritability

Anxiety

Sleeplessness

Indigestion

Burnout

High Blood Pressure

Lack of Appetite

Inability to Concentrate

Depression

Decreased Sexual Interest

In addition, there are certain personality traits that are found in highly stressed individuals:

Tendency to Overreact

Perfectionist

Inner Nervousness

Emotionally Sensitive

Guilt Ridden

Extremely Analytical

Obsessive thinker

Worry about health

problems

High expectations

Inability to make decisions

Once you have taken inventory of your life, you can begin to develop a plan of attack for dealing with and getting rid of some of the stress in your life. First of all, say no to added demands on your personal time. Next, be more flexible, and forget about being perfect! Just do your best.

Make fun and relaxation a part of your daily and long term plans. Value yourself and what you do. Get outside help for household responsibilities if needed. Focus on your accomplishments, and do not dwell on your shortcomings.

Take care of YOU! Invest in your health. Exercise to release anger. Don’t take life too seriously; laugh often! Establish networks of support, friendship, and cooperation in your community. Delegate responsibilities to others. Take time to organize your home and workplace, and keep track of events, due dates, and commitments.

In this article, I have primarily discussed the mental aspects of stress. Again, stress is not stress, unless you perceive it as stress. It is how you react and act that will determine if it will be detrimental to your health. When you realize that stress can drive up blood pressure, increase your risk for stroke, raise cortisol levels, change your body composition, increase your risk for degenerative disease, and rob you of energy and zest for life, you must become proactive in terms of turning your life around!

Life is meant to be lived with vibrancy, productivity, and creative expression. Stress is a great robber of health and of living life to the fullest!

As I always say…………”Less stress means more success!

Be well!

Over 40 million women in America are currently trying to navigate through the turbulent years of peri menopause or menopause. In July 2002 a landmark study conducted on hormonal replacement therapy (HRT), was halted abruptly when scientists discovered that women on the hormones that were in the study (a combination of estrogen and progestin known as PREMPRO) actually had an increased risk of developing blood clots, cancer, stroke, and heart disease.

The findings did not point to estrogen alone, which has been prescribed for years, as a danger, but research has connected the long term use of unopposed estrogen to an increased risk of breast cancer.

As a result of the study, women that were on Prempro are now fearful that they are destined to develop hormonal related cancer. In addition, women who refuse to take hormones or cannot because of previous cancer or other medical conditions, are afraid of going through menopause without the hormones that can keep them feeling younger, more vibrant, eliminate hot flashes, vaginal dryness, fuzzy thinking, fatigue, night sweats, moods swings, osteoporosis, anxiety and depression, and the list goes on.

The menopausal time of life is a transitional time not only hormonally, but in many aspects. The age of peri menopause and menopause can vary widely among women (age 35-54) During these years, children grow up, leave home for college, marriages go through stress and strain, divorces occur, corporate downsizing occurs leaving the” older “employees to face “forced retirement,” etc. When you add in the hormonal rollercoaster of menopause, you can understand why some women agree to take mood altering prescription medication in order to cope. Paxil and Prozac are commonly prescribed to women in this age group. The question is …….is it stress causing the symptoms? Or is the lack of hormonal balance causing the stress? At any rate, women do not want to be medicated through these important years or any other time for that matter. Woman are demanding answers and they are searching for them on their own if need be.

I have found that A type women (those who are highly motivated, goal oriented, etc.) seem to suffer the most life disrupting symptoms at menopause. This is because typically, these women burn the candle at both ends, do not sleep enough, live on caffeine and sugar, and do everything in excess, which leaves them burned out at menopause. There in lies all of the trouble because it is at mid life that we need to draw on our reserves. If we are running on empty, body, mind and spirit, then menopause can be very hard to cope with.

The good news is that there are very real, very safe answers that are natural and easy to implement. They are as follows:

1. You MUST takes steps to manage your stress. Forgive past hurts, apologize to those who you may have wronged in the past. Make sure to get enough sleep. Your body needs it now more than ever. Exercise daily. Walking is excellent! Eliminate caffeine and sugar as much as possible. Fellowship daily!
2. Take a good multi vitamin and boost it with a good B complex formula that has at least 500 mg of pantothenic acid. This will help nourish the adrenal glands. These glands not only help your body handle stress, but at menopause, they are called upon to do double duty by assisting the ovaries when their production of hormones fizzles out. Some women derive great benefit form taking an adrenal glandular supplement.
3. Flaxseed oil is wonderful for eliminating hot flashes and night sweats. Evening Primrose oil helps vaginal dryness, breast tenderness, mood swings and irritability.
4. Natural progesterone cream can help to balance out the ratio of estrogen to progesterone during these years which in turn lessens all of the symptoms mentioned earlier. In addition, it helps to build bones and it is the hormone of well being. Enough said?

Finally, menopause is a time for reflection. It is a time to look back and give thanks to God for the woman you are and for the things that you have accomplished. You have given birth, you have raised children who have gone on to become wonderful human beings . You have loved and you have known sorrow, you have been a friend and you have needed a friend. You won some, you lost some. But you would do it all over again.

Well, …. Now is your time to do it again. Take the time to understand the little wake up calls that your body, mind and spirit give you at menopause. Learn from them and go on to make the next half of your life just as wonderful!