According to WebMd.com, aging and retired women develop problems with sleeping for a number of reasons:

“Poor sleep habits: Irregular sleep-wake patterns can affect an individual’s circadian rhythm and make it hard to maintain a regular sleep schedule. Other sleep hygiene issues, such as consumption of alcohol before bedtime, increased wakeful time in bed, or daytime napping, can also affect a person’s ability to sleep.

Medications: Some medications may impair a person’s ability to fall asleep or stay asleep and may even stimulate wakefulness at night. 

Psychological distress or psychiatric disorders: Aging is characterized by a lot of life events, some positive and some negative. Some elderly people experience psychological problems or psychiatric disorders that will affect the quality and quantity of sleep. For example, life changes such as the death of a loved one, moving from a family home, or physical limitations due to illness can cause significant stress and sleep problems.

Sleep disorders: Sleep disorders such as sleep apnea, restless legs syndrome, periodic limb movement disorder, and REM behavior disorder, may be associated with aging in some cases.

Retirement: Retirement often leads to a lot of downtime with less daytime activity; this can lead to an irregular sleep-wake schedule and chronic sleep problems.”

It’s clear that as women age and retire, problems with sleeping become more apparent and restless nights occur more frequently.  There are many OTC sleep aids to choose from if you are experiencing any of the above causes or any other reasons for problems with sleeping.  However, the Valerian herb is an all-natural stress reliever and muscle relaxer that has been used for hundreds of years as a sleep aid.  An advantage to taking this natural supplement as opposed to an OTC medication is that there is no “groggy” feeling in the morning after taking the supplement.  Feeling refreshed and relaxed in the morning will give you more energy throughout the day, keeping you active and setting you up to get another good night’s sleep again that night.

As with any new supplement or medication, check with your doctor before taking Valerian if you are currently taking other medication.

Visit the Women’s Healthy Aging Store to find Valerian and other natural and OTC sleep aids to stop problems with sleeping and to wake up refreshed and rejuvenated.

Many women confess that they have stayed away from weights and resistance training because of their fear of building a large amount of muscle, resulting in body definition like that of a body builder. However, there are a few aspects that play a role in how your body will react to this type of exercise, which, normally, do not allow women to “bulk up”.

In comparison to men, women are generally weaker because their bodies carry a lesser amount of muscle, but the muscles themselves are just as strong and are comprised of the same physiological qualities. Even though the muscle composition is the same, hormone levels and genetic makeup differ between men and women. Men have much higher testosterone levels which allow men to develop larger muscles. Because women have about 1/10 of the amount of testosterone found in men, their muscles tend to grow on a much smaller scale.

Women that do develop significantly larger muscles usually participate in a very intense strength training program, which is not necessary or required for the average woman to become stronger and improve health. The genetic makeup of these women influences muscle growth as well. Typically, those with shorter limbs are able to lift heavier weight because of the smaller distance between the weight and the joint being used. Also, longer muscles have a greater potential for larger development, and individuals with a higher number of fast twitch muscle fibers are more likely to be increase strength and muscle size.

Each individual is different and some women do have the genetic and biomechanical factors to build large muscles. However, without a vigorous resistance training program or abnormally high levels of testosterone, this is not likely to happen.

Along with becoming physically stronger , there are many health benefits from performing strength training exercises, including body fat loss, increased metabolism, and the prevention of osteoporosis, which are extremely important to women as they age. A resistance training program is essential and should be established as a part of a healthy lifestyle.

Visit the Women’s Healthy Aging Store to find strength training equipment and accessories for your personal weight training program.

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The FDA and Glaxo-Smith-Kline, makers of Alli, the popular weight loss pill, are now warning consumers that they may be buying a counterfeit drug if they are shopping online. The FDA’s press release stated that this counterfeit version may also contain a controlled substance, Sibutramine.

Is this dangerous?
Sibutramine is an active ingredient in another weight loss drug, Meridia. This product has potential drug interactions and should not be used without physician supervision.  Contact your doctor immediately if you think you have purchased counterfeit Alli to identify any possible drug interactions.

How do I know if my Alli is counterfeit?
The FDA and GSK have determined that counterfeit Alli has been purchased online, however, they are unsure if retail stores may have also been selling the counterfeit drug.

The FDA’s site gives the following differences between the real and fake Alli:

• Outer cardboard packaging missing a “Lot” code;
• Expiration date that includes the month, day, and year (e.g., 06162010); authentic Alli expiration date includes only the month and year (e.g.,: 05/12);
• Packaging in a plastic bottle that has a slightly taller and wider cap with coarser ribbing than the genuine product;
• Plain foil inner safety seal under the plastic cap without any printed words; the authentic product seal is printed with “SEALED for YOUR PROTECTION”;
• Contains larger capsules with a white powder, instead of small white pellets.

From the FDA’s press release:

“Consumers who believe they have received counterfeit Alli are asked to contact the FDA’s Office of Criminal Investigations (OCI) by calling 800-551-3989 or by visiting the OCI Web site (http://www.fda.gov/OCI).

Health care professionals and consumers are encouraged to report adverse events that may be related to the use of these counterfeit products to the FDA’s MedWatch Program by phone at 1-800-FDA-1088, by fax at 1-800-FDA-0178, or by mail at: MedWatch, HF-2, FDA, 5600 Fishers Lane, Rockville, MD 20852-9787.”

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LifeMel Honey is 100% natural honey that is produced by bees fed by therapeutic herbs and other natural nutrients.  The nectar produced then produced by these bees contains the same natural healing ingredients.  These ingredients include:

• Alfalfa
• Siberian Ginseng
• Echinacea
• Uncaria
• Spinach Beet
• Elderberry
• Iron
• Protein
• Vitamins

What are the benefits of LifeMel Honey?

Chemo Support

LifeMel Chemo Support is a revolutionary product proven to support individuals who suffer from the painful side effects of chemotherapy and radiation treatment.  Side effects of these treatments include loss of white blood cells causing the chemotherapy or radiation to be discontinued.  However, using LifeMel Chemo Support has been proven raise the white blood cell count.

“A recent clinical study has shown Life Mel Honey to be effective in decreasing the incidence of anemia in 64% of the patients, decreasing the incidence of severe neutropenia and lowering the incidence of potentially fatal thrombocytopenia (low platelets). Medical Oncology, vol. 23, no. 4, 549-552, 2006.”

The results of the clinical studies show that LifeMel is a safe and effective supplement for cancer patients and will improve quality of life during medical treatments.

Immune Support

LifeMel Immune Support is formulated to strengthen the immune system using therapeutic herbs, as well as other natural ingredients.  By having a strong immune system, we give our bodies the ability to fight off viruses, colds, allergies, and other illnesses, increasing our chances of maintaining good health.  Many factors can weaken the immune system, including, poor diet, lack of exercise, and especially, age.  As we get older, our immune systems become naturally weaker, making us prone to chronic diseases and serious illnesses.

LifeMel Immune Support is also designed to keep post-chemotherapy patients healthy and free from illness while recovering from cancer and the related treatments.

How should LifeMel Honey be taken?

The recommended dosage is one teaspoonful should be taken in the morning before eating and another at night right before bed.  Patients who started a LifeMel Honey regime two weeks before starting chemotherapy or radiation treatment experienced the best results.

If you or a loved one is suffering from the painful side effects of chemotherapy and radiation, visit LifeMel Honey to try their revolutionary product.

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WebMD reports that the 209 heart attack survivors that participated in the study were split into four groups based on the type of exercise administered: aerobic exercise, resistance training, a combination of both, and a sedentary control group. At the end of the four week study, patients in the exercise groups all showed improvement in the functionality of their blood vessels, which affects heart rate and blood pressure.

This study did not find one type of exercise to be more beneficial over another in terms of blood vessel contraction and relaxation; all had similar improvements. In general, the most complete fitness routines include both cardiovascular and strength training, which has now been proven effective for post-heart attack exercisers as well. Always be sure to check with your doctor before beginning any exercise routine and find out if you have any limitations, particularly concerning cardiovascular exercise if you have had a heart attack. As a general workout rule, do what you enjoy and perform a variety of activities to keep you motivated. If you are a heart attack survivor, don’t let your experience interfere with your workout routine or prevent you from starting a new one. Now, more than ever, exercise should be a part of your lifestyle in an attempt to make it as healthy and enjoyable as possible.

For more information, click HERE to read WebMD’s complete article.

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How often do you actually take the time to relax? REALLY relax? It’s hard for most of us to forget about everything on our to-do list and give our minds and bodies the time they need to rejuvenate. It’s been said over and over again how much of an effect stress levels can have on our physical health, but the most noticeable effect stress has on our bodies is weight gain.

 
So, if you’ve been having trouble losing those last 5-10 pounds, or are just getting started on a weight loss goal, adding time for relaxation may help. Oprah.com has a great article on a relaxation technique by the author of the article, Martha Beck. Her suggestion to lower stress levels is her “So Far” Technique:
 

1. S is for Stop.

Whenever you’re anxious, when you hate your thighs and you’ve just eaten dinner for four and your canary is sick and the obvious next step is to inhale a pie—freeze. Stop doing anything. If you’re with other people, shout “Nature break!” and head to the bathroom. No one will ask why.

2. O is for Open.

The physiology of your fight-or-flight response is very tight: tight focus of the eyes, tightening of the muscles, short, tight breaths. Once you’re alone and still, toggle over to your R & R nervous system by opening up. Widen your visual field by softening your eyes. Open your muscles by stretching. Open your lungs with deep breaths. Open your mouth in a luxurious yawn (no one yawns while fighting or fleeing).

3. F is for Forgive.

This is the most important step. Since you can’t create a relaxation response while attacking and being attacked, you must forgive yourself, and your body, for all supposed imperfections. It helps to make lists of things you’ve done right (raising a healthy cat, posting on Facebook, not stealing many cars…) and ways your body has served you (letting you sing, laugh, hug, read…). Please, make such lists. Make them very long. You’ll eventually reach self-forgiveness—however grudgingly—and the “calm observer” part of your brain will then be online.

4. A is for Accept.

If you’ve gotten to the point where you’re able to forgive yourself, it’s time to drop all resistance to things as they are right now. You don’t have to love or sustain what’s happening, you simply have to allow it to be as it is. You can live with that. Want proof? You are living with it. Breathe that in.

5. R is for Renew.

From a place of stillness, openness, forgiveness, and acceptance, you can renew your commitment to any eating plan you like. Go ahead, stay on the Key lime enema program—though I doubt you’ll want to. Such diets are unnatural, like throwing that porpoise through a hoop. A relaxed porpoise often jumps for pure joy. A relaxed human eats healthy foods in healthy portions, and stays active because it’s more fun than lethargy. The result? Healthy weight, with little effort. It’s that simple.

For more information on weight loss and to read the entire article, “The Easier Way to Diet” by Martha Beck, click HERE.

Make this, or any other relaxation technique, a daily part of your lifestyle and you may see the scale start tipping in the right direction.
 

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This study included over 14,000 female participants between the ages of 20-83 who had no history of breast cancer. Between 1973 and 2001, each participant was given an initial medical examination that tested their maximal exercise capacity and was continually observed through 2003 for breast cancer diagnosis and death due to this disease. Women in the study were divided into 3 categories: low, moderate, and high, based on their individual fitness. The “Physical Activity Guidelines or Americans” suggests 30 minutes of moderate-intensity exercise, such as walking, 5 days per week (150 minutes per week). Participants that followed this guideline were categorized as moderate exercisers. Women that exercised 300 minutes per week of moderate-intensity exercise, or 150 minutes doing a more vigorous workout (running, aerobics classes, etc.), were considered high fitness. The participants that did not meet the required 150 minutes of activity per week were labeled low fitness.

According to the results of the study, the women who were considered to be in the low fitness category were three times as likely to die from breast cancer as those women in the high fitness category. The women in the moderate fitness group were also found to be less likely to be diagnosed with breast cancer than those in the low category.

This finding is extremely helpful in preventing a disease that claims the lives of over 40,000 women per year. 30 minutes of exercise 5 days per week is easily attainable, especially if you’re able to split it into bouts of 10 minutes or more. You will still achieve the same benefits and it won’t seem as time consuming or unrealistic if you have a hectic schedule. If you’re able to perform more vigorous exercise during those sessions, the gains will be even greater and will put you into the high fitness category. Now that breast cancer prevention can be added to reducing the risk of heart disease, diabetes, obesity, and high cholesterol on the list of advantages of exercise, it is even more important that every woman participates in a regular fitness routine.

Every one of us has heard the term “cardiovascular exercise” at least once before, but what exactly does it mean and why is it so important? According to the American College of Sports Medicine (ACSM), cardiovascular exercise is “any activity that uses large muscle groups, can be maintained continuously, and is rhythmical and aerobic in nature.” The most popular forms of cardio exercise are running, walking, biking, and swimming, but any activity that fits the ACSM guideline can be considered to have the same aerobic and cardiovascular benefits. These benefits play a huge role in preventing major health issues, such as coronary heart disease, by lowering resting blood pressure, reducing body fat, improving glucose tolerance, reducing insulin needs, and increasing HDL cholesterol (the good cholesterol) levels. Also, having a stronger heart and cardiovascular system results in a decrease in heart rate and blood pressure during every day activities, as well as an increase in overall energy, endurance, and stamina.

In order to know if you are working out at the right intensity to get these benefits of cardio exercise, you need to measure your heart rate during exercise and determine if your heart is beat at an appropriate beats per minute (BPM) pace. To find your target heart rate (THR) zone, you need to know your resting heart rate (RHR), heart rate reserve (HRR), and maximum heart rate (MHR). For most individuals, the intensity of a workout should be between 40-85% of your HRR. For more deconditioned exercisers, 40-50% is appropriate.

To find your resting heart rate (RHR), relax for five minutes and then measure your heart rate by placing two fingers on your radial artery on your wrist, right below the palm of your hand. You can count the pulses for a minute, or measure for 10 seconds and multiply the number of beats by 6.

There are four steps to finding your THR zone:
1. 220 – age = MHR
2. MHR – RHR = HRR
3. HRR x % of HRR (40%) = % of HRR
4. % of HRR + RHR = THR

To find the maximum intensity of your workout, replace 40% with 85%. For example, for a 24-year-old with a RHR of 80, the target heart rate zone would be 126-177 BPM.

During your workout, measure your pulse again for 10 seconds and multiply it by 6 to see if your BPM falls in your THR zone. If it is too high or too low, adjust your activity’s intensity and re-measure your pulse.

There are also heart rate monitors that you can purchase that will measure your heart rate and notify you if you are not working at your predetermined target zone. They also include calorie counters, which may be helpful for those with weight loss or maintenance goals. Click HERE to find a heart rate monitor that fits your personal needs and budget.
 

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Detoxification

One of the major advantages of using a rebounder is its effects on the lymphatic system. Lymph helps keep bodily fluid levels balanced, as well as fight infection by removing disease-causing germs. This lymph is able to move throughout the body only by a person performing physical activity. Without exercise, the lymph is unable to remove any harmful waste and causes degenerative diseases, such as arthritis, as well as forms of cancer. The up-and-down motion of rebounding can increase lymphatic flow by 15-30 times the normal pace (healingdaily.com) which will have a huge effect on the improvement of your immune system.

Injury prevention

The low impact exercise of the rebounder takes the unnecessary stress off of your joints, especially your ankles and knees. Shin splints are also a major cause of injury to those participating in high impact activities. Joint damage and shin splints caused by excessive stress are completely preventable if running or jogging on hard surfaces is replaced by rebounding or another low impact activity.

Osteoporosis

Not only does rebounding increase the circulation of lymph fluid and prevent arthritis, but studies have found that bone mass can actually increase as well. This finding is especially important to women who gradually lose bone mass as they age and osteoporosis sets in. Even for those who have already been diagnosed with osteoporosis, rebounding can reverse the effects and damage of this condition.

Other benefits of rebounding exercise include increased balance, improved blood pressure and cholesterol levels, prevention of the common cold and sore throat, and even a natural face lift!

FitnessTipsforLife says,

“Trampolining is fantastic for mental health. It’s a truly great mood booster as it releases endorphins, the mood-enhancing chemicals we all produce naturally. Endorphins are released during most exercise like cycling, aerobics and running. The very act of trampolining is a lot of fun, making you laugh and smile and in turn boosting your feelings of well being. Fresh oxygen is pumped into the brain with the increase in circulation, making you feel alert and bright.”

Rebounders are relatively inexpensive and can be found at most sports equipment stores and websites. I recommend doing some research to find one that fits your budget and personal needs. There are also websites and DVDs available of specific exercises and programs that will help you incorporate rebounding into your workout routine.

Suggested Rebounders

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Natural sunlight is a great source of Vitamin D and affects those who live in northern areas do not receive adequate exposure to the sun and its benefits for at least 4 – 6 months out of the year. This plays a role in the development of the disease and also has been known to cause relapses in those already diagnosed. Studies have found that the geographic locations of MS patients prove that those with less year-round exposure to sunlight are more susceptible to the disease.

According to an article published on About.com, a Nurses’ Health Study showed that women who took supplements of Vitamin D were 40% less as likely to develop MS. However, there is no strong evidence that taking supplements will affect the progression of the disease if its symptoms are already present.

For the complete About.com article and more about the correlation between Vitamin D and the prevention of Multiple Sclerosis, as well as the effectiveness and details of Vitamin D, click HERE.

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