All Posts in "Health & Fitness"

Pleasant dreams during menopause

Menopause, which typically begins between the ages of 45 and 55 and can last as long as 14 years, affects every woman differently, but many report having trouble sleeping. Experts have some tips for getting a good night’s sleep when experiencing night sweats from menopause.

  • Get into a routine.

Try to go to bed and wake up at the same time for the best sleep quality. Avoid napping if you can. Hot flushes and menopause can make sufferers feel more tired during the day, but napping can make it even harder to fall asleep at night.

Maxine Brady, a blogger and interior stylist, said she uses a Fitbit to help her stay on a regular schedule for going to bed.

  •  Keep your room ventilated and cool.

Dr Neil Stanley, a sleep expert and author of “How to Sleep Well,” said the ideal temperature for the bedroom is 60 to 65 degrees Fahrenheit, “although this is a matter of personal preference.”

Not all of us have air conditioning at home, and heating bills are on the rise which means it can be difficult to get any room to remain at this temperature throughout the night. However, there are ways to prevent a sleepless night of tossing and turning. Leave your bedroom window open a crack, especially during the spring and summer months. Having a flow of fresh air will help keep you cool and the gentle breeze can help relax you. During the winter months, or if you live on a noisy street, consider investing in a quiet fan to circulate the air around your room. You might also want to leave the bedroom door ajar to prevent the room from feeling stuffy.

  •  Try linen bed sheets.

To get the best sleep, we must keep our bodies comfortable, cool and dry. During the REM sleep stage, we’re not very good at keeping our body temperature constant. Menopause only makes this trickier. Linen achieves the highest airflow through the fabric in comparison to other regularly used bedding materials. 

  • Sleep in the dark.

This one may sound obvious, but keeping your room dark is essential. Consider investing in black-out blinds or curtains. Alternatively, a classic eye mask will do the trick to keep the light out of your eyes in the morning and throughout the night.

  • Wear good-quality pajamas.

We don’t sleep well if our skin feels wet from sweat. Breathable sleepwear, like linen pajamas, is great for moisture management and wicking. 

  • Hydrate before bed.

It’s important to drink enough water throughout the day to prepare your body for a good night’s sleep and alleviate some symptoms of menopause, including dryness. But avoid drinking large amounts of water just before you head to bed, as you don’t want to end up running to the bathroom all night. Also avoid caffeinated drinks like coffee or cola for a few hours before you go to bed. And alcohol should be limited or avoided as much as possible.

  •  Put your phone to bed.

Scrolling endlessly on your phone before bed is a bad idea at any age, but if you’re already struggling with sleep quality, it’s definitely something to avoid. Your phone screen emits blue light, which signals to your brain that it’s still daytime, knocking your body clock out of sync.

EFFECTS AND SYMPTOMS OF MENOPAUSE ARE UNPREDICTABLE

According to the National Institutes of Health, menopause affects each woman uniquely and in various ways. Their bodies use energy differently, fat cells change, and they gain weight, among other physical changes.

Because they may be caused by changing hormone levels, the frequency and severity of symptoms is unpredictable. Signs and symptoms at various stages of menopause include:

  • Hot flashes. A sudden feeling of heat in the upper body, lasting between 30 seconds and 10 minutes. Face and neck flushed, red blotches on chest, back and arms. Can continue for many years.
  • Loss of bladder control–incontinence. Sleep. Around midlife, some women start having trouble getting a good night’s sleep.
  • Poor sleep. Can’t fall asleep easily, wake too early, night sweats.
  • Vaginal pain during sexual intercourse, due to dryness.
  • Moodier or more irritable.
  • Bodily changes such as thinner skin, stiff and achy joints and muscles. Headaches, and heart palpitations are also possible.

Consulting with a doctor is recommended for treatment of menopausal symptoms. More information on the subject is available from the North American Menopause Society (menopause.org, 440-442-7550) and the American College of Obstetricians and Gynecologists (acog.org, 800-673-8444.

The Senior Scene by — December 20, 2023 in Health & Fitness
Exercise and vaccinate for a healthy holiday

The holiday season is time to reconnect with family and loved ones, but it also brings unique health and safety risks, according to doctors who recommend a bit of extra vigilance to protect the health of yourself and those close to you.

“Awareness, along with the adoption of a few healthy habits, can help people enjoy this special time of year in the best of health,” said Dr. Jesse Ehrenfeld, president of the American Medical Association.

For instance:

  • Vaccination is the best protection against a serious respiratory viruses circulating this fall and winter. Get up to date on your vaccines, including the annual flu shot, as well as the updated COVID-19 vaccine for everyone six months and older. Vaccines are also available to protect older adults from severe RSV (Respiratory Syncytial Virus). New tools to protect infants during RSV season include maternal vaccination as well as the monoclonal antibody immunization.
  • Watch what you eat. Pay particular attention to food labels and avoid processed food as much as you can, especially those with added sodium and sugar. Drink water instead of sugar-sweetened beverages, and eat nutritious, whole food like fresh fruits and vegetables alongside richer holiday fare.
  • Make time to exercise. A good rule of thumb for adults, including ages 65 and up, is at least 150 minutes a week of moderate-intensity activity (a brisk walk), or 75 minutes a week of vigorous activity (such as walking). Doctors at the National Institutes for Health recommend healthy seniors walk the equivalent of three miles each day—not necessarily all at once, but throughout the course of the day.Brisk walks are a way to get off the couch and elevate your heart rate over the holiday season. If you’re traveling, don’t forget to pack your walking shoes.
  • Drink in moderation. The U.S. Dietary Guidelines for Americans defines that as up to one beverage of alcohbol per day for women and two per day for men.
The Senior Scene by — November 28, 2023 in Health & Fitness

By Mary Lou Falcone

Did you know that Lewy body dementia (LBD) is the second most common form of progressive dementia after Alzheimer’s disease, affecting at least 1.4 million Americans? Plus, more people have LBD than ALS, muscular dystrophy, and cerebral palsy combined. And more people have LBD than are HIV-positive.

LBD is frequently misdiagnosed, as it can mimic Alzheimer’s disease, and more often than not prompts  the questions “Lewy what?” and “How do you spell that?” 

The biggest distinguishing factor of LBD from the other progressive dementias, especially Alzheimer’s disease, is that cognitive awareness fluctuates. Some days the person with LBD is 100 percent with it, understanding everything, and the next day may not even know who you are.

Approximately two months before he died, my beloved husband, Nicky Zann, wrote a poem about what it feels like to be trapped by Lewy body dementia. Here now, to bring awareness from an insider’s viewpoint to this underserved disease, I share Nicky’s poem on how dealing with LBD affected our relationship and our lives.

“The photo on the wall     

 if I’m not mistaken, was     

taken when our love was      

just brand new.     

“It was not long ago, when   

we were making the plans,      

to love each other strong    

and be true.     

“A devil in our home,     

used deception to corrupt     

the loyal angel that     

my heart knew.     

“An instant into this      

cruel and hateful reception     

vengeance replaced the heart that once     

beat true.      

“With blinding rage, and searing pain

a ready knife filled my hand.

I thrashed with intent

cutting them down and never

was the same again.

“While I wait, for my date     

with the hangman and his chore      

and by chance I see my      

reflection     

that less than human sight that     

haunts each tortured night     

that stranger in the mirror is me. . .”

I found this poem three months after Nicky passed and instantly knew that I was meant to find it posthumously. After the initial shock, what it gave me was affirmation that Nicky knew what was happening to him right to the end and that he needed to share it, he needed to help others understand.

It is our hope, Nicky’s posthumously and mine currently, that understanding a bit more about Lewy body dementia will help caregivers, as well as those who are experiencing the disease, know that you are not alone.

Mary Lou Falcone (maryloufalcone.com) is a classical-music publicist and the author of “I Didn’t See It Coming: Scenes of Love, Loss, and Lewy Body Dementia.”  Her husband, Nicholas “Nicky’ Zann,” was a 1950s rock ‘n’ roll musician and a cartoonist and painter.

ABOUT LEWY BODY DEMENTIA

Lewy body dementia (LBD) is the second most common form of progressive dementia after Alzheimer’s disease, affecting at least 1.4 million Americans, most of them 50 or older. It often is misdiagnosed. Robin Williams, the actor and comedian, didn’t know he had it when he died; instead, doctors had told him he had Parkinson’s disease. LBD can cause visual hallucinations, significant lack of alertness, rigid muscles, slowed movement, and tremors, according to the Lewy Body Resource Center. More information is available at lewybodyresourcecenter.org and mayoclinic.org.

The Senior Scene by — November 22, 2023 in Health & Fitness

When a fragrance wafted through the bedrooms of older adults for two hours every night for six months, memories skyrocketed.

Participants in a study by University of California-Irvine neuroscientists reaped a 226 percent increase in cognitive capacity compared to another group that received less exposure to scents. The researchers said the study transforms the long-known tie between smell and memory into a non-invasive technique for strengthening memory and potentially deterring dementia.
The study, whose results were reported in August, involved men and women 60 to 85 years old who don’t have memory impairment. All were given a diffuser and seven cartridges, each containing a single and different natural oil. Some received full-strength cartridges, while others were given the oils in tiny amounts. The cartridges were activated for two hours as participants slept.

Cognitive performance was measured by a word list test commonly used to evaluate memory. Participants also reported sleeping more soundly.

Scientists have long known that the loss of olfactory capacity, or ability to smell, can lead to neurological and psychiatric diseases, including Alzheimer’s and other dementias, Parkinson’s, schizophrenia, and alcoholism. Researchers previously found that exposing people with moderate dementia to up to 40 different odors twice a day boosted their memories and language skills, eased depression, and improved their olfactory capacities.

Having people experience the odors while sleeping eliminates “the need to set aside time for this during waking hours,” said Cynthia Woo, one of the researchers.

The Senior Scene by — October 11, 2023 in Health & Fitness