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You may circulate copies of the Doctor’s Senior Exercise & Newsletter by Manually forwarding it, providing you forward the issue in it’s entirety, no fee is involved, and you may forward no more than three issues to any one individual. You may not attach advertising or otherwise modify the text of the newsletter.

Senior Exercise & Health Newsletter

November 1, 2008      Issue Vol. 8 No. 11

                     Each Month we offer special deals on

                  our Website: www.doctorsexercise.com

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Need a gift for a loved one or friend? Giving a gift of

                 Health is giving a gift of love! 

In This Newsletter

Introduction

Healthfully yours

Health Hints

Introduction***

The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it.

This newsletter is scanned for viruses and is virus-free before it is sent to recipients!

Website: http://www.doctorsexercise.com 

How to Subscribe or Unsubscribe: Send your email address with subscribe or unsubscribe to e-mail address below:

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Healthfully yours****

Sleep Deprivation

How often do you get up in the morning and have to drag yourself out of bed, and then find doing your chores, going to work, and feeling like a zombie all through the day? We have all experienced this at times. However, for some individuals, it can prove to be a daily occurrence. Insomnia can manifest itself at any age, however, starting around the age of 50, it may be more difficult in getting enough needed sleep.

The human body can be likened more or less to any machine. In order for the machine to run efficiently, it has to be serviced and maintained properly by a mechanic that is familiar with the machine and versed in its maintenance.  Our body has it’s own built in maintenance department supplied by Mother Nature. This maintenance occurs while we sleep. It is during this sleep cycle that the cells of the body are able to restore themselves from the rigors of the day. Without this restoration process, we would be unable to be productive at our jobs and taking care of the family responsibilities. Driving can prove to be dangerous as our focus and response time to sudden incidents can be sharply impaired. Being sleep deprived can cause drivers to fall asleep at the wheel. It is also anger inducing that can often lead to “road rage”.  

As we grow older, usually after the age of 50, the ability to fall asleep can become a problem. Also the quality of sleep can be severely impaired. So, when we do not get enough sleep, there is a breakdown of bodily functions. Not only is it important that we get enough sleep, but the quality of that sleep is equally as important. Probably the majority of seniors are under the impression, that the older you get, the less sleep you need. This is absolutely untrue. No matter the age, the body requires at least eight hours of quality sleep to allow Mother Nature to complete the restorative process.

The sleep-deprived individual may feel that once they have their cup of coffee in the morning, they can face the rest of the day. This too is untrue, because once the initial lift wears off, that individual will have to push him or herself to finish the day overcoming the zombie like feeling. All this can be overcome, but it is up to each individual to make the necessary changes that will help in getting enough quality sleep. Read the best steps to overcome your sleep deprivation in the “Health Hints” below.   

Health Hints***

Ø      The sleep environment is of primary importance. The bedroom should be kept cool, comfortable and dark. If there is a streetlight, or a light from another source that enters the room, a dark drape may be needed to overcome this. Any glow from a digital clock can be avoided by turning the clock towards the wall.

Ø      The bed you sleep on should have a firm mattress without lumps or bumps that will interfere from giving you the proper support.

Ø      Use a pillow that gives your head and neck the proper support. Your shoulders should not rest on the pillow. The edge of the pillow should be placed at the nape of the neck, giving your head the needed support.

Ø      If you sleep on your back, place a pillow beneath your knees so that your legs will not be outstretched and placing a stress on your lower back.

Ø      If you sleep on your side, place the pillow between your knees to reduce the stress on your spine, particularly the hip and sacroiliac joints.

Ø      Make it a habit to go to sleep at the same time each night.

Ø      Do not eat for about 4 hours before going to bed. Although having a glass of warm milk at bedtime is a good idea and can help in falling asleep.

Ø      Do not drink coffee before going to bed. The caffeine will prevent you from falling asleep and having a restful sleep once you are asleep.

Ø      Do not drink alcohol at bedtime although you feel it helps you fall asleep. Once you are asleep, it will cause you to wake at least one or more times during the night.

Following the above procedures can be of great help in helping the insomniac to restore the quality of their sleep and possibly cure or greatly help the insomnia they are experiencing. Those experiencing sleep deprivation should make every effort to make up some of the lost sleep. Taking a nap when you are able will help restore your normal energy level. Some feel that lost sleep cannot be made-up, however if you have experienced loss off sleep that has sapped your energy,

You will find this is not so. That afternoon nap can go a long way in perking you up.

Doc Cane        

Copyright, Disclaimer, and Trademark information Copyrightã 1997-2003 Emanuel M. Cane. All rights reserved. Except stated below, this material or parts thereof may not be published, broadcast, rewritten, or redistributed by any means whatsoever without explicit, written permission from the author.

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You may circulate copies of the Doctor’s Senior Exercise & Newsletter by Manually forwarding it, providing you forward the issue in it’s entirety, no fee is involved, and you may forward no more than three issues to any one individual. You may not attach advertising or otherwise modify the text of the newsletter.

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