Doctor’s Senior Exercise & Health Newsletter

December 1, 2001
Issue Vol. 1 No. 9

In This News Letter
Introduction
Healthfully Yours
Health Hint

Introduction***

The Doctor’s Senior Exercise & Health Newsletter is written bi-weekly, solely for information to help seniors, baby boomers and anyone else who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. It is not meant to prescribe treatments for any particular condition except as something that the individual may wish to discuss with their healthcare professional.

Doctor’s Senior Exercise Newsletter strives to give you the best available news that we hope will help in your efforts to maintain a vigorous, pain-free way life. However, you should always seek advice from your healthcare professional before trying any new treatments that you may feel can help you. Discussing your intentions with your doctor is always the proper procedure.

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Healthfully Yours***

Stress has always been part of living. These days however, the magnitude of stress since September 11^th has increased a thousand fold. You cannot watch the news without some new stressful situation to impact our lives, what with anthrax scares, plane crashes and other problems. Terrorism is on every persons mind, and if that is not bad enough, there are vicious people out there that take great joy in perpetrating hoaxes. What these morons don’t realize is that these hoaxes not only cost us all a great deal of money, but in the long run they also have to pay, and hopefully with jail time.

As we enter the holiday season, traditionally, this can also be a very stressful time for many people. There are many reasons, some of which are; the dreariest weather that keeps us indoors, loneliness, illness, long periods of pain, the loss of a companion or family member, financial difficulties, problems in marriage, children and work related problems. Being under stress can and will definitely affect your health, and can lead to high blood pressure, heart disease, diabetes and emotional disorders.

Dealing with stress is an individual problem. Some individuals will attempt to overcome a stressful situation, while others will just give into it and let nature take its course. These are the people who will suffer the most. In some instances the outcome can be fatal, because they feel the only answer is suicide.

Combating stress is a multi-pronged program that the individual has to dedicate him or herself to. Here are some suggestions that will help those that are undergoing stress, whatever the cause or form.

Getting a good night sleep is the number one priority. Without enough rest the body’s immune system will not be able to cope and will be more susceptible to illness.
Nutrition is extremely important and eating a well balanced diet, high in antioxidants, protein, carbohydrates, fiber and one that is low in fats, especially animal fats. Avoid smoking and limit alcohol to one drink daily for women, and two for men.
Getting enough exercise is one of the single most important things you can do. Start an exercise program that will give you a total body workout, yet is simple to do and won’t take a lot of your time. With such a program, you will have more incentive to become dedicated and therefore stick with it. Do not rely on an exercise program alone. Go for long walks when the weather permits. Walk up stairs whenever you can. Walk to nearby shopping, instead of driving your car. Ride a bicycle, whether stationary or mobile, and swimming if at all possible. In other words, keep active and keep moving.
Do not sit and watch television for hours at a time. And above all, do not keep watching news that you find upsetting. Try to watch programs that make you laugh. Laughter is one of the best medicines. It raises the body’s endorphins, reduces the stress hormones and strengthens the immune system. It will also raise your mood and make you feel good. Read, work crossword puzzles, anything that will challenge your mind.
Listen to soothing music that will have a calming effect on the body. That will also reduce the stress hormones and strengthen the immune system. It also raises the serotonin levels in the brain and helps you get good night sleep.
Reserve at least a half hour during the day to meditate. Sit in a quiet room, preferably darkened and think of a beautiful beach or mountain with beautiful scenery.
Take a warm soothing bath and soak for a half hour and clear your mind of all problems and think good thoughts. As the water cools add hot water so it won’t be uncomfortable.
Try to develop friendships and not be a recluse. Talk to friends whenever you can, even if only on the phone.
Volunteer in a Hospital, or some service organization for a few hours a day, two or three times a week if at all possible. Helping someone will make you feel good about yourself, and have a positive affect on the immune system.
Join a neighborhood social center if there is one in the area. Intermingling with others will take your mind off your own perceived troubles.
If you don’t have a hobby, find something that is of interest and enjoyable to you and start a hobby.
Get a pet if you don’t have one. Lavishing your love on a pet will take your mind off some your frustrations, and the love you will receive in return will make you feel like a new person.
Do not hold grudges or carry animosities toward others. Remember the old adage, “Do unto others as you would have them do unto you”. This will be less destructive and strengthen your mental health and even your outlook on life.

Health Hint***

The above is a broad spectrum of how you can cope with stress. There are of course individual scenarios when stress is a part of our everyday life. These stresses occur at work, while shopping, banking, etc. The trick is to take your mind off the task at hand and focus onto something else, should that task start to annoy you in any way. Keeping your mind busy and away from this annoying situation will distract you and certainly keep your blood pressure from building up. Lets look at some of these situations.

AT WORK:

If you use the computer for many hours, try to stand whenever you possibly can. When someone wishes to speak with you, stand up to have that conversation.
We all have a tendency to answer the phone with the same hand. Switch hands when picking up the phone several times during the day.
Things that you use often will generally be placed close at hand. That of course is the practical thing to do. However, placing them out of reach will force you to change positions to obtain them. It seems like more work for you, but believe me it is better for you in the long run.
Everyday place your wastebasket on the opposite side. This forces you to use a different set of muscles for such a simple task as throwing something into the trash.
Do not keep staring at the computer screen constantly, especially when you are waiting for something to come up. Turn away, pick up a paper or whatever and concentrate on that, it really doesn’t matter. If you have photos of loved ones nearby, look at them.
When using the restroom, use one that is further away, preferably on the floor above or below. Do not use the elevator. Using the stairs will give you some needed exercise.
Stretch often. Whatever the job is, stop what you are doing and stretch your legs, back, arms and head for a minute or two. Repeat this exercise several times during your working day.

WHILE DRIVING:

Observe the speed limits.
Listen to soothing music and do not play it too loud so as to be distracting.
Do not drive and use your cellular phone. Wait until you can pull over and stop in a safe area to make your call. There are many arguments about the safety of driving and using your cellular phone, but no matter what the argument is, it is distracting you from driving defensively.

AT HOME:

Have soothing background music play softly so the home will not feel so empty.
Take the time to play with your pet many times throughout the day. If you don’t have one, by all means get one if at all possible.
Spend an hour or two reading a good book. Do not sit for hours at a time watching television.
Start a Journal and write down whatever is on your mind. Putting your thoughts and frustrations down on paper can be very rewarding.
Do not watch violent shows on television in the evening before bedtime.
Take a soothing bath before bedtime and go to bed at the same time each night.

GOING SHOPPING AND DOING CHORES:

Checking out after shopping in the Grocery store or any Department store can be a trying experience. While in line, focus your mind on something other than the long wait. There is usually a rack with some type of newspaper. Take one and glance through it, until it’s time for you to check out.
The same situation can occur while in a bank. Anticipate this by bringing the book you are currently reading and read until you reach the Teller. If you didn’t bring your book, the bank always has brochures, pick one up and concentrate on that.
Riding up or down in a slow elevator can be frustrating. If other people are in the elevator, greet them and exchange little pleasantries.

NOTE:

Following the above suggestions can probably go a long way in relieving your stresses and frustrations. If however, you still feel that things are piling up and coping with them becomes more and more difficult, you should seek help from a healthcare professional. Preferably one experienced in dealing with mental health problems.

Doc Cane

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