healthy lifestyle Archives - Page 26 of 54

Beat the Bloat! The Best and Worst Foods for Your Belly

Ok, the holidays have been over for weeks and weeks now, so it’s getting harder to blame that uncomfortably swollen belly on a cookie-induced food baby. Don’t worry, though, that distended belly is most likely caused by simple bloating (and don’t feel bad about it – nobody has a completely flat belly ALL the time, no matter what Instagram says). Bloating is very common: at least 16 – 30% of people say they experience it regularly.

Not to be confused with water retention, bloat is the result of having extra gas in your system due to swallowing air or eating certain foods, so the culprit is most likely something in your diet. If that’s the case, it’s an easy enough fix: the first step is to know which foods are likely to cause bloating, and which ones might help you relieve it.

Other Causes of Bloating

woman grabbing her belly — *Bloating can be caused by a number of different medical conditions, but can also be caused by the foods you eat.*

Before we look at the most likely causes of bloating, we should mention that there are other possible reasons behind your uncomfortable belly. If you feel very bloated every single time that you eat, you may want to speak to your doctor about it. According to Rachel Doyle, RDN, “It could be a sign that something is out of whack with your gut health and digestion.” More serious causes behind excessive bloating include:

Celiac disease
Constipation
Irritable bowel syndrome (IBS)
Inflammatory bowel disease
Gastroparesis
Cancer

In most cases, though, dealing with a bit of bloat is a matter of some dietary tweaks. Now, it can be tough to know exactly what is triggering your belly bloat, so there may be a little bit of trial and error involved. “A food that causes bloating for your friend might not do the same for you and vice versa,” as Rachel Doyle points out. “That being said, there are some common culprits.”

Foods That Bring the Bloat

Legumes – Yes, we all know the rhymes dedicated to beans, the magical fruit. There’s a reason these classy poems exist: most legumes, which includes beans and lentils, contain sugars called alpha-galactosides and fiber, both of which can cause bloating. Alpha-galactosides belong to a group of carbs knowns as FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols). FODMAPs are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Gas is a byproduct of this process. Some people tolerate this fermentation better than others; some, unfortunately, experience uncomfortable bloating, so if you’re one of them, experiment with taking some of these foods out of your diet one at a time.

One thing to consider is that legumes are chock full of protein and nutrients (fiber being a necessary one, despite its tendency to cause tummy trouble), so try not to cut them out of your diet completely. If they’re really causing you trouble, try lighter colored lentils, black beans, or pinto beans (all of which may be easier on your digestive system) and soak them if possible. If you’re looking to add more protein into your diet without the beans, try quinoa.

Cruciferous veggies – This is not an excuse to feed your greens to the dog, but cruciferous vegetables like broccoli, cauliflower, brussels sprouts, kale, arugula, and cabbage contain a sugar called raffinose, which can cause gas, according to the International Foundation for Gastrointestinal Disorders. On the other hand, these veggies are extremely good for you, so instead of cutting them out altogether, try eating smaller portions, eliminating one at a time to see which bothers you, or cooking them to get rid of some of the raffinose. And if you really need a break from these nutritional powerhouses, supplement your diet with other nutritious veggies like spinach, sweet potatoes, and zucchini.

Apples – An apple a day keeps the doctor away, for more reasons than one, apparently. While apples are undeniably healthy, they also contain fructose and fiber, which can ferment in the large intestine and cause gas and bloating. Apples are also considered a high FODMAP food. Try cooking them (mmm…applesauce!), or switching to other fruits like strawberries, bananas, or blueberries.

Processed/packaged foods – Bet you can’t eat just one potato chip, right? The reason? Sodium (ok, and the crunch)! Processed foods tend to be so hard to put down because they’re salty; they also cause bloating for the same reason. While sodium technically is causing water retention because it holds onto water, the results are the same: swelling and bloating. Try to limit high-sodium processed foods – it’s better for your health to do so, anyway!

Fatty foods – Some fats are good for you; others, less so. Foods high in saturated fat are not great for you and should be limited; they can also cause bloating because they take longer to digest than other foods. According to Kristin Gillespie, RD, a certified nutrition support clinician, “Because these move more slowly through the GI tract, this can result in bloating.” Try to limit your saturated fat intake to less than 10% of your daily calories.

Wheat can cause bloating, especially if you have celiac disease.

Dairy – Think lactose intolerance isn’t a thing? Think again: around 75% of the world’s population can’t break down lactose, the sugar in dairy products like milk, butter, cheese, and ice cream (the horror!). This struggle to break down lactose can cause – you guessed it – gas and bloating. The one exception might be yogurt (more on that below). Fortunately, nowadays there are a lot of alternatives to straight-up dairy products, like lactose-free products and dairy alternatives made with soy or nuts.

Wheat – Here’s a controversial one, but it is true that wheat is a major source of FODMAPs, and gluten, the protein found in wheat, can also cause digestive discomfort in people with a gluten sensitivity (or, more seriously, celiac disease). As with dairy, there are tons of gluten-free alternatives to wheat like oats, quinoa, buckwheat, and almond and coconut flours.

Foods That May Help Beat the Bloat

Yogurt – Most dairy can be a real belly buster, but yogurt is the exception. According to Gillespie, “Containing probiotics, which help to regulate digestion and improve overall GI health, yogurt can help prevent bloating.” Just make sure to look for products that tout “live, active cultures,” and avoid sugary varieties, as too much sugar can contribute to bloating (and all that sugar kind of cancels out the health benefits of that lovely yogurt!)

Cucumbers – While you’re slicing up cukes for your under-eye puffiness, slice up a few for your puffy belly, too! Cucumbers contain quercetin, a flavonoid antioxidant that helps reduce swelling. According to Cynthia Sass, RD, MPH, “Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes.”

Asparagus – Ok, yeah, it makes your pee smell, but it also just makes you pee, period. The aspargine in it is a diuretic, which helps you flush out salt and water and relieve discomfort and bloating. Asparagus also contains prebiotics, which help support the growth of ‘good’ bacteria, as well as soluble and insoluble fibers, which helps promote overall digestive health.

Bananas – Foods high in potassium, including bananas, kiwis, pistachios, and avocados, prevent water retention by regulating sodium levels in your body, meaning they can reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation, which could also be behind your bloated belly.
Peppermint tea can help get rid of the gas that causes stomach bloat.

Papaya – The enzyme in papaya, papain, helps break down proteins in your GI system, which makes digestion easier. Like cucumbers, it is thought that papaya has anti-inflammatory properties. They also have fibers that support a strong digestive tract. Try freezing it and blending it into a delicious smoothie!

Peppermint tea – After a big meal, or when you’re feeling bloated, sit back with a nice, hot cup of peppermint tea, which can relax GI muscles. This helps dissipate the gas that causes your stomach to bloat.

If you’re experiencing the bloat, you’re definitely not alone! But there are strategies to help keep it at bay. Experiment with removing the above foods, but remember, there’s no need to cut them all out for good – figure out which are causing you trouble, and go from there! And if you’re experiencing persistent digestive problems, talk to your doctor about trying a low FODMAP diet, or about other possible causes to your discomfort. You can beat the bloat!

Got Mom Guilt? You Can Get Past It!

Mom guilt. Officially, it’s not even a thing. The term isn’t in the dictionary, or in any psychology books. But you and I know it’s real. It’s the feeling that so many of us moms get that whatever we’re doing is somehow the wrong thing, it’s not good enough, it’s irreparably damaging our kids, and on and on. We’re great at so much and, unfortunately, one of our talents is finding things to feel guilty about, from big decisions like choosing to return to work to tiny acts like letting your toddler have cheese doodles for their snack. Whatever triggers mom guilt for you, know that you’re not alone, and that the things that are causing your guilt most likely aren’t worth worrying about. Know also that you can get past these feelings with a few simple strategies.

Say No to Guilt!

So the question isn’t: are you feeling guilty today? It’s: what are you feeling guilty about? That your baby isn’t proficient in sign language yet? That your toddler’s snack was six goldfish she found on the floor? That you finished your 5th grader’s science project? Ah, so many things to feel guilty about, so little time! But you know what, what you’re doing is not only the most important job in the world, it’s also the hardest, so you need – need – to cut yourself some slack, take a deep breath and realize that some things just aren’t worth all the mental anguish. For example:

silhouette of a parent holding a kids hand while bent down and pointing their finger at the kid. — *Snapping at your kids from time to time is normal, just remember to apologize and talk about it afterwards.*

Snapping at your kids – You can have the patience of a saint, but being whined at for 27 straight minutes, or hearing siblings fight to the death over the most meaningless thing for the hundredth time can make anyone snap. We know you vowed you would never yell “Because I said so!” or “Stop that this instant!” at your kids, but, hey, it comes out the mouths of the best of us now and then. You’re only human! My strategy when this happens to me? When the incident is over, I confront it head-on with my kids and talk to them about why mommy had a moment; I even apologize if it feels right and encourage them to take responsibility for their part in the affair.

Slipping up on screen time – Ok, ok, so limited screen time is ideal. But not every day is going to be ideal! As a mom who works from home, I know the value of a few extra minutes of time to just get things done. And yeah, even when I’m not working, I know the value of a few minutes to myself. Don’t sweat it, they’re fine.

Not feeding your kids perfectly 100% of the time – Mom guilt around feeding starts the moment our kids are born. Are you breastfeeding? Supplementing? Going full formula? While that debate seems huge when your child is an infant, in the grand scheme of things, the most important thing is that your baby is fed and that you are ok, both mentally and physically. I spent countless hours pumping for my son because he had trouble feeding and it definitely took a toll!

As they get older, our intentions are often to feed them the best of the best all of the time, but, again, not every day is going to be ideal! As the mom of a very picky kid who is limited in what he will eat, I always take heart from what his doctor told me: don’t worry about each day, look at his diet over a whole week or longer. Remember, sometimes it seems like kids (and especially toddlers) live on love and air and don’t need meals, so don’t stress, they won’t starve! Remember also that sometimes your kids will eat grilled cheese and olives or mac and cheese from a box for dinner, because it’s just been that kind of day, or they’ll have 7 cookies. They’re alive and well, and probably happy because they just had 7 cookies.

Thinking your kids are, well, annoying – Agreed, your kids are amazing, beautiful, and magical. Also agreed? They can be super annoying. Please don’t feel bad if you’re sick of being asked the same thing for the 648th time. On average, 4-year-olds ask 200-300 questions a day (hm, I’d say that’s a low estimate), and will ask around 40,000 questions between the ages of 2 and 5, and that’s enough to try anyone’s patience.

Being bored – Again, your baby is beautiful. And also kinda boring. One thing you don’t hear a lot about parenthood is how boring it can actually be. Watching your little one smile, gurgle, find their feet, and learn new skills is magical, but a lot of the time, sitting at home with them is less than exciting. And when they get older, it’s also ok to get bored with their imaginative play games, or their requests to read the same book over and over. You’re an adult and your sense of fun has changed since you were 3! Give them your attention when it’s play time, but also remember to recharge your adult battery with some grownup conversation whenever you can!

Letting your kids be bored – Ok, this is an important one. We live in an age of Pinterest and Instagram displaying all of the activities you “should” be doing with your kids, and we also live in the age of endless entertainment at our (and our kids’) fingertips on phones and tablets. But your kids don’t need to be constantly entertained. That’s not your job: you’re not their performing monkey! It’s more than ok to steer them towards a book, their toys, or their own fabulous imaginations.

Asking for help – What you are is a super woman; what you are not is superwoman. The last thing you should feel guilty about is asking someone, like a partner, parent, or babysitter, to take a few things off your plate. You have enough to do, and you just can’t do it all yourself. Remember these two things: 1. There’s a reason that, for centuries, multiple generations lived under one roof. 2. There are very few jobs, except for maybe leader of a one-man band, that require you to take on every single task yourself.

Let It Go

This list above is by no means exhaustive; as moms we’ll always find new and innovative ways to feel guilty! So if you find that mom guilt is creeping into your days, first remember the list above and take a deep breath. Next, try to incorporate the following strategies into your everyday life to keep those negative feelings at bay.

caucasian woman with her hair in a side braid holding both of her hands up as to say no. — *Keep a distance from people who judge you or shame you for not raising your kids how they are raising theirs.*

Decide that it’s ok to help yourself first – You know how the flight attendant on a plane always has to stress that parents need to put their own oxygen masks on first in case of emergency? That’s because a parent’s instinct will be to help their child first, even at the expense of their own well being. The flight attendant has to, in effect, give you permission to be “selfish,” because it’s in you and your child’s best interest. Think about that for a moment…or two…or three.

Put some space between you and people who make you feel guilty – When I became a mom, my sense of guilt sometimes came from a feeling that there was some all-seeing eye judging everything little thing I did. Well, there’s no such thing. What is out there, though, are people who make snide comments or want to make parenthood into some sort of bizarre competition. Run far, far away from these people. Some people, like in-laws, might be inescapable, so keep a running list of excuses to get away or ways to change the subject in your head.

Surround yourself with support – On the other hand, what you should be doing is finding people who you feel comfortable with and supported by. Be gentle on other moms, and accept the same encouragement from them; you may end up learning to be gentler on yourself in the process.

Trust your instincts – Should I switch to organic milk? Does this need a trip to the doctor? Are my kids eating too much junk food/watching too much TV? Should I be teaching my kids another language/how to share/the concept of consent? The questions go on and on…But you know what? You probably already have the answer to these questions – your answer, the one that’s right for your family – inside you. So do a little bit of research if necessary (but don’t go down the rabbit hole too much!) and consult with trusted sources, but ultimately remember that you are always making the best choices you can for your kids at that moment.

No matter what Webster’s dictionary says, mom guilt is 100% real, and it is something that countless numbers of moms experience. There are tons of moms out there feeling exactly what you’re feeling, so go forth, find them and bond with them! Remember, a mom who looks after herself is a mom who can look after her kids! And remember also, if you find yourself completely overwhelmed and feeling buried under anxiety, please talk to a trusted professional. There’s no shame – or guilt – in asking for help when you need it.

Discounts, Coupons, Bulk Buys, Oh My! Is “Cheap” Stuff a Spending Trap?

Here’s a bit of a riddle: how can overspending look like saving money? When stores use the language and psychology of discounts to get us to open our wallets when we might not have otherwise made a purchase. Discounts, coupons, bulk buys – they can all be utilized by stores to make us think we’re getting a great deal, when in reality, seeing those clearance signs and 25% off stickers might be luring us into spending extra money. Sure, getting something you need at a better price is great, and we’re all for it, but make sure you’re being wise with your money, no matter how unmissable that sale seems! Here are some of the tricks stores use, some sales that are missable, and a few ideas for making discounts work for you.

the word sale with each letter on a different colored tag — *Marketers know how to promote discounts so people will fall into a trap of spending more money.*

No Doubt About It, Stores Have Got Our Number!

What are two things we can say for sure about stores, advertisers, and marketers? They’ve spent a lot of time researching the psychology of spending and studying our shopping habits, and they don’t offer discounts out of the goodness of their hearts. They want you to buy things, and the more, the better! To achieve that end, they take advantage of certain tactics, including:

The “coupon high” – It seems silly when we stop and think about it, but shopping – and specifically getting things on sale or with a coupon – can definitely trigger a certain rush, or even a feeling of euphoria. Studies have actually proven that shopping with coupons makes you happy; In fact, as Dr. Paul J. Zak, a Professor of Neuroeconomics at the Claremont Graduate University who conducted a 2012 study, concluded:

“The study proves that not only are people who get a coupon happier, less stressed and experience less anxiety, but also that getting a coupon—as hard as it is to believe—is physically shown to be more enjoyable than getting a gift.”

The problem is that other studies have shown that happier shoppers tend to spend more money. It makes sense: you save, you’re happy about saving, you do some mental math and decide you can spend the money you’ve “saved” on other stuff. As another study conducted by Columbia Business School, concluded, “Everything else being equal, consumers will be willing to pay higher prices if marketers are able to relax them first, which has important implications for marketers.”

The language of discounts – Advertisers and marketers use language strategically to make discounts seem as appealing as possible to shoppers. Take, for example, the “rule of 100.” Basically, this means that if the price of something is less than $100, stores will use a percentage discount to make the sale seem more appealing; if the price is over $100, they will offer a monetary discount.

To illustrate this rule, let’s say that a clothing store is having a sale in which they intend to cut the prices of their $20 t-shirts to $15. They can choose to frame it as a 25% off sale, or as a $5 off sale (both are the same). In this case, they would announce a 25% off sale, because that number will seem higher – and like a better deal – to shoppers. On the other hand, if an electronics store has decided to mark down a laptop from $2000 to $1500, then they would frame their sale as a $500 off sale, instead of a 25% off sale, because $500 seems like a lot more than 25%, even though it is the same.

Doing the math – The example above shows that there is definitely a psychological factor when it comes to pricing. The “rule of 100” is one way that stores take advantage of this; another way is by pricing things at $29.99, for example, instead of $30. That one penny difference somehow makes a big difference in the mind of some consumers!

Stores also try to pull a fast one with math in other ways. They show us the “original” price, then slash it by 30% and they give us the new price, so we don’t have to worry our little heads about it. We’re pleased not to have to do any math, and we love seeing that much smaller price below the bigger one. Be careful, though, sometimes stores use what’s called “price anchoring,” meaning that they create a higher “original” price, then slash it to make the deal more appealing.

Be careful, also, that you’re not falling into the trap of thinking you can buy more simply because the items you are buying are so cheap! $10, $15, or $20 can quickly add up; even those $1 and $5 bins at the front of some big box stores can lure you into spending more than you intended, especially as you load your cart with cheap items, and then move on to shop for more expensive things.

Run Away!

It’s pretty clear that stores know how to get us to shop. That means we’ve got to be smart about sales, especially the following two types of sales:

Black Friday sales – Studies have shown that Black Friday deals really aren’t such great deals after all; in fact, the prices offered on Black Friday are also offered at other points throughout the year. In addition, the idea behind the “doorbuster” deal is to do just what it says: get you in the door (hopefully not by busting it down) so that you’ll look for those (usually) limited items that are on sale, and then move on to buy more. Besides, who wants to wait in line at 4AM with a bunch of overly aggressive shoppers for a not-so-great deal on a TV? Well, that’s a debatable point, we suppose…
BOGOs – Nothing sounds better than “free,” right? But remember, with a buy one get one free deal, in order to get that “free” item, you have to buy one at full price. And that full price? The cost of the second item is usually built into the price of the first. Not only that, but you might get so distracted by that free offer, that you don’t look at off-brand options that actually save you more money, or you might be tempted to buy items that you don’t even need, just because you can get two for the price of one.

Use Discounts Wisely

We’re not saying that all sales, discounts, and coupons are bad or that snapping up deals is inevitably going to ruin your plans for retirement. You just have to be smart about how you shop. For example:

a shopping list on a clipboard with 3 green checkmarks on the first three boxes. — *Make a shopping list and try to stick to it to avoid spending extra money.*

Have a budget in place – There’s no reason not to treat yourself to a sale now and then, just make sure that you’re keeping track of your spending. Try using the 50/30/20 budget rule: 50% of your money goes to “needs,” 30% goes to “wants,” and 20% goes to saving and debt repayment. 30% is a generous amount to give yourself to splurge, so make sure all of those little sale finds are being accounted for!

Make a list and check it twice – Coupons can actually be a good way to trim down your shopping bills, but make sure that you make your list before you do your couponing. Then tell yourself that you’ll only use coupons for things that are already on your list.
Be careful with online shopping – While shopping online is a necessity for many people nowadays, it won’t always be that way. When it is safe and appropriate to shop in-store, try to do so as much as possible. Clicking a button is much easier than going to a store, picking up an item and making the choice to hand over money for it. Not only that, but how many times have you ordered something online only to get something that didn’t fit or wasn’t what you expected – and how often did you get around to actually returning it? Limit these issues by shopping in person when you can – and you’ll also save on shipping charges!

We understand: it’s hard to resist a deal! With smart budgeting you can indulge on occasion, just be wary of getting taken in by sneaky sales tactics.

Downsizing? Where to Start

Your house is more than just a roof over your head; it’s where you’ve raised your family and celebrated many of the big moments in your life. It’s where you’ve done so much of your living! And that means it’s probably also where you’ve been accumulating a tremendous amount of stuff. Call it memories, call it clutter, call it what you will, it might be time to deal with all the old knicknacks, photos, childrens’ artwork, out-of-style clothing, dusty toys, unused holiday decorations, etc that are hiding in every corner and haunting your basement and attic. Not sure you’re ready? Well, let’s take a look at why you should consider downsizing now, and some simple ways to get started.

Why to Get Down with Downsizing

While the thought of decluttering your home might seem daunting, it will be well worth the time it will take. There are so many advantages to downsizing, especially that amazing feeling you get after a big clear-out – I know that I still gaze happily into my tidied tupperware cabinet everyday, even though I cleaned it up months ago! But if you need more incentive, consider the following reasons to clear the clutter:

older caucasian hands holding up an old photo with other laying around. — *When clearing out your home, you will come across some memories that you can share with others.*

You can share the memories and reduce the burden – If you’ve ever had to clear out a loved one’s home, you know it can be a very big task. But you also know that going through a lifetime of accumulated things can bring up a lot of memories as you come across keepsakes and little treasures. Take the time now to clear out so you can share your own memories, keepsakes, and treasures with your loved ones. In the process, you’ll know that your family won’t be burdened with an overwhelming job later on.

Your house will be market ready – So many seniors make the big decision to sell their family home and move on to smaller digs or a retirement community. Clearing out now means you’ll have a house that’s ready to be photographed and shown to potential buyers – and clearing out will make moving so much easier! Even if you don’t plan on moving right now, when it comes down to it, your house will be sold eventually, so make the job easier for your loved ones.

Decluttering = de-stressing – Did you know that multiple psychological studies have shown that having clutter around us makes us feel overwhelmed and stressed, and can even make anxiety and depression worse? Cleaning, on the other hand, is a proven way to reduce stress, and get in a little exercise, too!

A cleaner house is a healthier house – Clutter can become a safety hazard as your mobility decreases, but it can also create an unhealthy environment in your house. Clearing out dusty, unused items can help reduce allergens and actually improve the air quality in your home. Just think of all the dust mites, pollen, and mold that will be sent packing when you clear out the clutter!

Tax deductions! – You shouldn’t keep everything, but you also shouldn’t throw everything away. Consider donating things to charitable organizations or homeless shelters, and get a tax write-off in the process.

Hopefully you’ve found a reason from those above to motivate you! So now you might be wondering how to even start. Don’t worry, it’s not as hard as you might think; after all, no one expects the job to get done in one afternoon. What you need is a plan, and we’ve got you covered.

Trust Us, You Can Do This!

Getting started is always the hardest part, so start by telling yourself that you’re going to break the job into bite-size pieces (and reminding yourself how great you’re going to feel when you’ve accomplished your task!). Most organization experts say that making a plan is the way to go, so try following these steps:

Gather your supplies – Number one on your list? Get yourself in gear by gathering all the supplies you’ll need to do your clear out, like garbage bags, empty boxes, markers, paper towels, and cleaning supplies. Having all of this around you will make you feel ready for the task at hand, and there’ll be no excuses or annoying breaks while you go search for more places to stash your discarded clutter.

Make it seem manageable – Looking at the job ahead of you and seeing it as a possibly never-ending task would be enough to make anyone give up and hit the couch before they even start. So, as we said, break up the job and make it seem manageable. Do this by choosing one room or area at a time, and even giving yourself a set time limit to work. For example, tell yourself, “I’m going to focus on the bedroom closet today and work for two hours, then have a break. My goal is to finish that closet today, and that will be enough of an accomplishment.”

Use positive reinforcement – You can also use psychological tactics to keep yourself going. For example, start with a room or area that you use a lot, or that you know will look a lot better after a clear out. Noticeable results will keep you motivated!

Start off easy – Once you’ve picked a room to start in, ease yourself into your work by starting with the easy stuff – unquestionable junk. Throw away old makeup, broken bits and pieces, pens that don’t write, or tame your junk drawer and grocery bag collection.
Categorize and use the OHIO rule – Now things start to get trickier. You’ve cleared out the junkiest junk, and now you’ve got to decide what stays and what goes. Go through every single item (yikes!) in your chosen area and, if necessary, think about what purpose it serves you. Do you love it? Or are you keeping it out of habit? Have you not touched it in a year, or not even taken it out of the package? As you think about this, put your items into the following five categories:
When deciding what to do with things, stick to the OHIO rule of whether to keep, give away, sell, throw away, or donate.
- Keep

- Give away

- Garage sale potential

- Charitable donations

- Throw away

Avoid having a “maybe” pile, and, if you can, use the OHIO rule, which stands for “only handle it once.” Don’t keep going back and forth about whether to keep an item, only to end up with everything in a maybe pile. Try to pick it up and decide quickly. And, if you find yourself with too many items in the “keep” pile, see what duplicates you have of things and choose one favorite to keep.

Avoid boredom – Try to keep the mood fun! Try playing upbeat music, or asking a friend to help and treating them to pizza. Or, ask your adult children to help if they’re up for it – maybe they’ll find a treasure or two, or at least share some memories with you!

You’ve got a lifetime of memories in your house, but not everything is a treasure. In fact, the things collecting dust around you can be bad for your mental and physical health. You don’t have to dread the job of downsizing (or put it off until someone else has to do it for you), though. Take a lighthearted and positive approach, congratulate yourself as you make progress, and stick to it, because you can do it! Just think of how wonderful and accomplished you’ll feel afterwards – just don’t spend too much time staring in amazement at your newly decluttered space!

Can’t Sleep? How Much Sleep You Need and How to Get It

Why do people say, “I slept like a baby!” to indicate that they’ve had a great night’s sleep? Anyone who’s ever had one knows that they are generally terrible at sleeping through the night! But, if you’re an older adult, you might find that your sleep habits are coming full circle, and you’re back to literally “sleeping like a baby”: you might have trouble falling or staying asleep, or you might feel the urge to nap during the day. It’s true that sleep changes as we age, but we still need to get some solid Z’s in, so read on to find out how much sleep you need, why you might be having trouble getting it, and how you can get more of it!

How Much Sleep Do You Need?

There’s a misconception out there that older adults actually need less sleep than younger people do. We know babies need about 16 hours of sleep a day, and that gradually lessens to the 7 – 8 hours that most adults aim for, and many of us assume that that amount continues to decrease. This is especially true because older adults tend to wake up a lot earlier than younger adults do, so we assume that they’re just always bright-eyed and bushy tailed and ready to go after a few hours of catnapping.

But this is an incorrect assumption. Older adults still need 6 – 9 hours of sleep per day. The difference is that the sleep-wake cycle of seniors shifts to earlier in the day as they age. This causes seniors to become tired earlier in the evening and wake up earlier in the morning. For many people, this schedule conflicts with the sleep schedule everyone else is on, so it often becomes a choice between being social and giving in to the desire to go to bed at 7PM! Then, continually staying up past the time when you want to go to sleep can lead to difficulty with your sleep cycle, meaning daytime sleepiness and a desire to nap.

So, should you give in to this desire to nap? Many seniors actually end up spreading out their sleep over the whole day, as opposed to getting all of it at night, but this may not be the right strategy for everyone. In general, people who want better sleep at night should avoid napping, regardless of age, and should focus on better sleep at night. You should especially avoid napping if you’ve been diagnosed with insomnia, as it will throw off your body’s natural rhythm. If you don’t have any medical issues, you should be ok to take a quick 30 minute nap, but be sure to do it earlier in the afternoon rather than later.

Trouble Sleeping?

Most of us are painfully aware that knowing the recommended amount of sleep is one thing and getting it is a whole other story. With age comes changes to your sleep-wake cycle, as well as other changes to your sleep. In addition to waking up earlier, feeling the need to go to bed earlier, and wanting to nap, you should expect that it will take longer to fall asleep and that you might wake up more often. Natural changes in your body play a part, but other things can, as well, including:

coffee ground up in a scoop — Drinking too much coffee can lead to you trouble falling asleep.

Side effects of prescription medications
Chronic pain, often from health conditions like arthritis
Depression
Alcohol consumption
Not getting enough exercise
Snoring
Alzheimer’s disease or a neurological problem
Caffeine consumption
A frequent need to urinate during the night

All of this can chip away at your precious time spent snoozing. According to Bradley Edwards, PhD, sleep expert and instructor in medicine in the division of sleep medicine at Brigham and Women’s Hospital and Harvard Medical School in Boston, “A meta-analysis demonstrated that the amount of sleep we have decreases by approximately 10 minutes per decade up to the age of 60, and that this decline is more pronounced in men compared with women.”

How to Get More Shut-Eye!

Unfortunately, these changes to your sleep patterns are a normal part of aging, and you should have realistic expectations about what your sleep will look like as you get older. While you might need at least 6 hours of sleep to be at your best, it becomes harder and harder to get that. But you know what? Worrying won’t help! As Dan G. Blazer, MD, PhD, geriatrician and psychiatrist at Duke Medicine in Durham, N.C. points out, “The problem for many older adults is that they don’t expect or accept these changes. Instead, they begin to worry about their sleep, which can lead to real concern, even when their sleep is not at all abnormal. Worry is also an enemy of optimal sleep, and sleep remains essential to mental and physical health even as the decades roll by.”

So take the doctor’s advice and don’t stress about sleep; instead, try a few simple strategies to improve your “sleep hygiene.” These can include:

Limiting naps – As we have said, napping isn’t always a terrible thing, but try not to get into the habit of taking a snooze every day. And if you really must nap, do so for only about 30 minutes, closer to lunchtime than dinnertime.

Sticking to a schedule – It can be tough, but try setting a bedtime and sticking to it as closely as possible. Going to bed early one night and very late the next can start to make sleep more difficult over time. Try to get up around the same time each day, as well, so you can begin to train your body to get optimal sleep!

Avoiding alcohol, caffeine, and tobacco products – Alcohol is a depressant, and caffeine and nicotine are both stimulants, and all three can really mess with your sleep. Cut back as much as possible on alcohol and tobacco products (to help you sleep, as well as for your general health), and, if you’re a coffee drinker, limit it to the morning.
Avoid looking at your cell phone or any electronics in your bed or at night before you are about to sleep.

Being more active – Getting more exercise during the day is beneficial in so many ways! It keeps your heart healthy, can help with arthritic pain, and it can help you to sleep better at night. Just remember to get your workouts in in the morning or afternoon, not after 7 or 8 in the evening.

Making your bedroom a dedicated sleep space – Leave the work, screens, TV, projects, etc in another room. Your bedroom should be reserved for rest (ok, and sex).

Keeping your bedroom cool and dark – Again, keep the screens out of your bedroom and limit blue light an hour before bedtime. Make your room as dark as possible – you may want to keep a flashlight by your bed in case you need to get up in the middle of the night. Turn your thermostat down well before you go to bed, so that your bedroom will be cooler, which is more conducive to sleep.

Putting your worries aside – As we mentioned earlier, worrying – about anything – can interfere with your sleep, keeping you awake at night or even waking you up. Try some relaxation strategies before bed, like meditation, reading something soothing, taking a warm bath, or writing down your worries and promising yourself you’ll get back to them later.
Talking to your doctor – For many people, sleep disruptions are a normal part of aging. In some cases, though, sleep problems are due to medical issues such as chronic pain, depression, or a true sleep disorder. If you think your sleep issues might be more serious, speak to your doctor.

If you’re losing sleep, don’t, well, lose sleep over it! It’s natural, if frustrating, for your sleep patterns to change as you get older. You can’t completely reverse the effects of aging on your sleep, but with some of these strategies, and maybe a conversation with your doctor, you can get in a little more shut-eye, as well as get the most out of the sleep you do get.

The Wonders of Womanhood: Fascinating Facts about Women’s Bodies and Brains

I’m usually a big advocate of looking beyond women’s physical bodies and focusing on more important things. But there’s no denying that we are amazing all around, and our bodies are something worth celebrating! In addition, the way our bodies work (and how our brains are wired) is a big part of how we function in the world, so it’s worth taking a look at how women differ physically from men, and the things that our bodies and brains can do. As Ann Rogers once said, “Ginger Rogers did everything Fred Astaire did, she just did it backwards and in high heels.” And that’s just the beginning when it comes to the wonders of womanhood…Read on for more fascinating facts about women’s bodies and brains!

1. Color Me Surprised!

face of a woman with different colors all over it. — *Women can recognize different hues of color than men.*

Here’s an experiment: go to the hardware store and grab a pile of paint chips (hey, they’re free!) and see who’s better at telling the difference between “dandelion,” “goldenrod,” and “Tuscan sun.” Hint: it’ll probably be a woman. According to research done by Israel Abramov of CUNY’s Brooklyn College, women have a larger “color vocabulary” than men do.

While conducting his research Abramov asked men and women to break down the hue of a color and assign percentages to it based on how much red, yellow, green, and blue they saw. The results showed that the women were much better at detecting subtle differences in shade than the men were, especially when it came to colors in the middle of the spectrum. For example, with hues that were mainly yellow or green, the women were able to distinguish tiny differences between colors that looked identical to the men. So just trust us when we say “dandelion” will look muuuuuch better than “goldenrod.”

2. Women May Not Have Eyes in the Backs of Their Heads, But…

Next time you shout for a friend’s attention, notice how they turn to look at you. Men are more likely to turn their whole bodies, while women are more likely to simply turn their necks. This is because women have more flexible necks, as well as a more elastic muscle structure in general. All the better to know what’s going on all around us (we saw that back there!), although it does make women more prone to neck pain than men are.

3. Scents and Sensibility

Roses are red, violets are blue…they also smell sweet, and we wish you did, too. In a rather…interesting…study, Charles Wysocki, a behavioral neuroscientist at the Monell Chemical Senses Center in Philadelphia, found that women are better at detecting smells, specifically the smells coming from under your arms. As Wysocki observed, “It is quite difficult to block a woman’s awareness of body odor. In contrast, it seems rather easy to do so in men.”

The study tested 32 fragrances to see how well they could hide body odor. Among the male subjects, 19 of the fragrances worked to fool them. When it came to the women, only two of the scents successfully overpowered the underarm funk. The researchers think that women are better programmed to detect underarm odor because it contains biological data that is relevant to them choosing a mate. I’m thinking maybe we should just stick to online dating.

4. Tomatoes, Beer, Vaginas? What Do These Have in Common?

Vaginas are actually pretty acidic, coming in with a pH of 4.5, which is pretty close to that of tomatoes or beer. Busy microbe communities in the vagina maintain this acidity, with beneficial bacteria like lactobacillus keeping things hospitable. That’s why it’s important to eat your yogurt if you have to take antibiotics!

5. Women Can Stretch…

All right, we all already know that women’s bodies stretch to accommodate growing fetuses, but have you ever stopped to think about how amazing that is? Think about this: when not in use, a healthy uterus is a small organ, measuring about 3 inches long and 2 inches wide. That’s smaller than a credit card! But during pregnancy, that quickly changes. By about 20 weeks into pregnancy, the expanding uterus reaches all the way to the navel. The outer edge of the uterus reaches the lower edge of the rib cage by about 36 weeks. And let’s not even talk about how the cervix dilates during childbirth. Just remember this: 10 centimeters is almost 4 inches. Youch.

6. And Grow!

While women’s bodies generally stop growing earlier than do men’s, there is one thing that may continue to grow (and it’s something to get excited about) – the clitoris. This means that many women in their forties and fifties have stronger orgasms than they did during their teens and twenties. Go Mother Nature!

7. Ah, Sweet Mystery of Life…

I would argue that there isn’t all that much that is mysterious about men’s bodies. But women’s? Well, women’s bodies are so mysterious that the ancient Greeks believed that the uterus could wander around the body causing trouble – and today, doctors still can’t agree as to whether the “G-spot” exists. Some women report “G-spot orgasms” and some doctors claim to have found anatomical proof, but the evidence is thin. For now, the question of whether the G-spot is a myth, an internal extension of the clitoris or its own unique bit of tissue remains a mystery. And some mysteries are more interesting to solve than others…

8. Do You Hear What I Hear?

When it comes to hearing the slightest noise, women have it covered, even while asleep. Women are biologically programmed to be hypersensitive to sounds during sleep so that new mothers can hear and respond to crying babies. Women are most sensitive to high pitched noises in particular. This also means that women are more likely to suffer from sleep disorders, so keep that coffee brewing…

9. Who’s Got the Bigger Brain?

illustration of a brain connected with many wires. — *Research shows that women’s brains are more interconnected than men’s.*

That might be a controversial question, but the answer shouldn’t cause any arguments. Although male brains are 9% larger than female brains, both have the same amount of brain cells. The brain cells in women merely pack together more densely.

One thing that is bigger in women’s brains than in men’s? The anterior cingulate cortex, the part of the brain that weighs options when making a decision. In addition, Dr Ragini Verma, PhD, an associate professor in the department of Radiology at the Perelman School of Medicine at the University of Pennsylvania, and colleagues found that women’s brains are more interconnected than men’s. This means that women are faster at making social connections and can adapt to routine more easily. We’ll just leave it at that.

For centuries, women’s bodies and brains were viewed as anything from utterly mysterious to shameful to weak. But nothing could be further from the truth. Women’s bodies and brains are fabulous and fascinating! They are finely tuned, and can do amazing things (like, uh, grow a whole new human) – not to mention the ways that they help us to fill all of the many roles we fill everyday. So, if you’ve got it (and we all do!), flaunt it!

Tag: healthy lifestyle