Category Archives: Health

Pillow Talk

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Did you know that by the time your pillow is two years old, half its weight may be comprised of dust mites and skin cells, along with mold or mildew? YUCK. That disgusting fact alerted me that it’s time to replace our pillows. You too? First, I decided to do a little research—and save you the trouble!

Pillows affect sleep quality and how well we rest/recharge. Experts warn that the wrong pillow may contribute to neck and lower back pain, sneezing, and arm or shoulder soreness. Here’s a quick way to see if yours is past its prime:

Do a fluff test. A fluffy pillow means that fresh air can travel through it, which provides better cushioning and support. Fold your pillow in half to see if it unfolds on its own within 30 seconds.

Mine are definitely sluggish. That seals the deal: it’s time to go shopping!

I asked my chiropractor, who treats my chronic neck and shoulder stiffness, what to consider. He explained that you want to sleep with your head in neutral alignment, i.e., not leaning too far forward or back. The key is matching your pillow to your sleep position, which may mean that you and your partner need different types:

Back Sleepers need medium support. If the pillow’s too thick it pushes your head too far forward. If it’s too soft, your head sinks down to the mattress. Extra thickness and firmness in the bottom third will cushion your neck, and a pillow you can smoosh around lets you find the right level of comfort.

Side Sleepers need a firm or super firm pillow to help support the neck. A thicker pillow provides an even sleeping surface to help keep your head, neck and shoulders in a horizontal line.

Stomach Sleepers may not even want a pillow. If you do, choose one that’s soft and fairly flat to keep your neck in line with your spine and prevent extreme turning to either side. Placing a pillow under your stomach may help avoid lower back pain.

Mixed Sleepers (that’s me): People who shift sleeping positions during the night do well with a medium-thick pillow you can move around. If you usually wind up on your stomach, go softer.

Confirm your preferred position:

  1. When you’re about to fall asleep, spend a few minutes in different positions to see which feels most comfortable. If you lie on your back for a half hour and don’t nod off, for example, chances are that’s not your favorite.
  2. Notice your position when you wake up, and keep a list so you can compare over a few days.

Fill ‘er Up: There’s a seemingly endless variety of materials and terminology. Some experts suggest having a pillow “wardrobe” to meet different needs, but that can get awfully expensive. If you generally prefer a soft pillow but suffer from occasional neck pain, try using a travel or throw pillow to add extra support.

Down: Soft, lightweight and lofty, down—the inner plumage of ducks and geese—is the most luxurious of all fills and often the most expensive. “Loft” refers to the height of a pillow when it lies flat; i.e., low loft is thin and high is thick. “Firm” is industry-speak for compact while “plush” is pillow talk for cushier. If you want one that’s tall and squishy, for instance, pick “high loft, plush.” “Low loft, firm” will be thinner and more dense.

A natural insulator, down is resilient, breathable, can be moved around to give you support where you need it, and lasts longer than synthetic fills. The best pillows are supposed to last ten years. However, if you’re going to replace them after two years anyway, why spend a ton?

Fill power measures the volume of a single ounce of down, and more down equals more comfort and insulation. Look for fill power of at least 500. Below that level, the fill may contain a lot of feathers or small, damaged down clusters that won’t stay fluffy.

Feather vs. Down/Feather: Feather pillows aren’t as soft as down, and quills can poke through the fabric. A 50/50 mix is a better bet: it combines the softness of down with the firmness and springy support of feathers. Use pillow protectors to avoid getting jabbed!

Note: I’ve read that there’s no scientific evidence that down or feather pillows exacerbate allergies or asthma but there are lots of synthetic options if you don’t want to take a chance or have ethical concerns.

Down Alternative Fill is made of synthetic or natural fibers designed to mimic the luxurious feeling of down at a lower price. Brand names include Primaloft® and Down-Free™.

Like down alternative, synthetic fills such as polyester are hypoallergenic and machine washable.

Made from polyethylene and other chemicals, memory foam is a dense, sponge-like material that continually molds and adjusts to your head and neck. Pillows come in various shapes and offer good support, especially if you have issues with your neck, shoulder or spine.

New memory foam usually has a chemical odor, which may give you a headache. Before putting them on your bed, let the pillows air out for a few days in another room. Memory foam pillows don’t “breathe” and tend to retain heat. They’re best if you don’t move around a lot since they won’t adapt quickly to a different position.

Foam: Look for higher density to reduce breakdown and maintain support.

Latex pillows, made from the sap of rubber trees, are firm, elastic, resilient and come in different shapes. Latex resists mold and dust mites and may improve back and neck alignment, as pillows are often contoured for neck support. They stay cooler than memory foam but don’t have as much “give”, and they tend to be heavy as well as expensive.

Wool and cotton pillows aren’t susceptible to mold and dust mites so they’re another option for allergy sufferers. They’re generally quite firm—not the best choice if you’re a stomach sleeper or like a squooshy pillow.

Specialty pillows, designed for specific needs, may be helpful but research is inconclusive and they’re often costly. Caveat emptor!

  • Cervical pillows have extra cushioning in the bottom for neck support.
  • Water pillows can be customized for density and support, so they’re often recommended by chiropractors and physical therapists.
  • Cool pillows may be helpful for hot flashes and night sweats.
  • Oxygen-promoting pillows claim to increase oxygen in the blood by up to 29% to help you breathe more deeply.
  • Anti-snore pillows are designed to lift the chin to keep airways open. Worth a try if your significant other is keeping you awake!
  • Positional pillows claim to help people with sleep apnea stay in an ideal position and reduce tossing and turning during the night.

A few things to keep in mind:

  • More expensive isn’t necessarily better.
  • Higher thread count (minimum 300; experts recommend 500-800) means a pillow will feel plusher and be more durable.
  • Try before you buy. If you can’t lie down in the store (and don’t mind looking a little weird!) stand next to a wall in your usual sleep position with your head against the pillow, and ask someone to check if your head is tilting one way or another. It should align with your spine.

I’m dreaming of a good night’s sleep with some fresh, new pillowzzzzz!

 

 

Hype and Hypochondria

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Are you starting to wonder if every ache and pain is an indication of something more serious? I blame the evening news.

As if climate change, screeching political candidates, the ricocheting stock market, and dwindling honeybees aren’t troubling enough, within the space of an hour’s broadcast you’ll see at least a dozen dramatic commercials for symptoms you might have, symptoms you probably have, or diseases with cute initials you’d never heard of but are now sure you definitely have.

It’s enough to give anyone chronic constipation or diarrhea or at least a migraine.

I’m not really a hypochondriac; I’m more the Queen of De’Nile type, blindly optimistic that my test results will turn out fine. My husband, on the other hand, is easily persuaded that anything “off” is symptomatic of something dire and dangerous.

Bear in mind, he’s an empathetic guy. But these days he identifies a little too closely with the suffering actors on TV. When he wakes up with elbow pain does he think, “That’s because I slept with my arm sticking over the headboard” or “Too much time at the driving range”? Nope, he’s positive it’s elbow cancer. Could his back pain have any connection to lack of exercise or an overly-soft mattress? Nah. Can’t find his keys? Don’t blame his messy desk. Must be early onset Alzheimer’s.

I don’t mean to be flip; all too often, warning signs are ignored and illnesses that could have been caught early are allowed to progress. But maybe we’ve all become a little too educated and need to find a happy and healthy balance between sticking our heads in the sand (as in, ignoring a mole that’s changing) and paranoia that every minor ailment is life-threatening.

Here are the commercials that got him hyperventilating last night:

  • Macular degeneration
  • Toenail fungus
  • Laxatives
  • ED
  • RA
  • Circadian Rhythm Disorder (no, I did not make that up!)
  • Fibromyalgia
  • COPD
  • IBS
  • Joint pain
  • Psoriasis
  • Dry eyes
  • Memory loss
  • High BP
  • Depends

I swear, a Midol ad could probably convince him that his post-burrito bellyache was menstrual cramps.

Hypochondria must be a modern development. After all, ancient civilizations had bigger fish to fry– like worrying about pestilence, famine and rampant body odor.

Consider the original Paleo Diet. Who had time to fret about high cholesterol when your dinner might eat YOU first? Did cave mamas make sure everyone ate five servings a day of ferns and cattails to stay regular? I think not.

Fun fact: When ancient Vikings failed to attract the ladies they didn’t yammer on about erectile dysfunction; they bleached their hair and beards blonde with strong, lye-based soap so they’d look hot. As a bonus, this also helped kill off head lice. Win-win!

And I’ll bet that if you lived through the Inquisition, a little memory loss helped you sleep better at night.

My conclusion: Stay informed, watch the news if it doesn’t give you indigestion, and remember to toss your sweaty socks in the laundry bin so your toes don’t rot. But just in case you’re currently in good health (knock wood) keep your fingers crossed, say a kinehora to ward off the evil eye and turn to the right when you sneeze. You can never be too careful.

Aging Gratefully

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Lately I’ve been hearing more and more people—and you know who you are—complain, however humorously, about being “old”. This may seem benign, but it encourages a mindset that dwells on the negative and that’s never healthy.

So I’m dedicating this post to my delightful, vibrant and beautiful cousin Helen (shown above), who is 93 years young. Helen has had her share of challenges in life, but she faces every day with energy, enthusiasm and passion. She still lives in Manhattan, where she traipses about the city to museums, lectures and the symphony; she also works and travels the world for the UN, raising awareness of the needs and contributions of the elderly. Check out this inspiring video.

I’m not in denial about the passage of time, but here’s the thing: We may be grayer, wider, gassier and slower, but don’t think for a minute that our best years are behind us! Kiss that rosy glow of nostalgia goodbye and do a happy dance that these (and more) are in the past:

  • Gym class
  • Tie-dye anything
  • Canned spaghetti
  • “Second base” in the back of a Chevy
  • Ironing our hair
  • Avocado and harvest gold appliances
  • Hot pants
  • Ripple, Boone’s Farm, Cold Duck, Thunderbird and Wild Irish Rose
  • Learning to parallel-park
  • Songs like “Feelings”, “I Honestly Love You” and “Billy, Don’t Be a Hero”
  • First job jitters
  • Paisley shirts, especially on men
  • The Thighmaster

And let’s look ahead to what the future holds:

  • Legalized pot across the U.S. —who’d a thunk it??
  • Retirement, a.k.a. time to read War and Peace, learn new languages or binge-watch every episode of The Real Housewives
  • Space travel (Can I book a one-way ticket for my ex?)
  • The Rolling Stones’ 75th Anniversary tour
  • Seaweed that tastes like bacon
  • Your daughter acknowledging how hard motherhood is
  • Finally being considered “wise”

Of course we’ve all got stuff to worry about, but it’s easier to cope if we keep reminding ourselves of everything good in our lives: friends, family (well, perhaps not all of them), pinot noir, music, and the roof over our heads—even if it needs to be painted and maybe leaks a little.

Life wasn’t perfect even in the “good old days”. Besides, if you think you’re old now, just wait another ten years.

 

Follow Your Heart

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Valentine’s Day may be over, but it’s important to show your heart some love all year long! Heart disease is deadlier than all forms of cancer combined; luckily, even small changes can make a huge difference to your health.

Rise and shine. Start the day by stretching and taking a few moments to breathe deeply and clear your mind. Studies show that yoga can lower cholesterol, while meditation helps lower blood pressure.

Get a move on. Aerobic exercise raises your heart rate and gets your blood pumping, which strengthens the heart and lungs and improves your body’s ability to use oxygen. Aim for a minimum of 20-30 minutes, 3-4 times a week. For less wear and tear on older joints, try low-impact activities such as biking, walking, swimming, water aerobics, or working out on an elliptical or rowing machine.

Don’t smoke. It’s not just about lungs. Chemicals in tobacco smoke harm your blood cells and can damage the structure and function of blood vessels. Smokers are 2-4x more likely to develop heart disease and the risk is higher for women. Enough said!

Boost your “D”. You already know that vitamin D helps your body absorb calcium, an essential component of strong bones. But did you know that low D may be risky for your heart? Checking vitamin D levels isn’t always a routine part of an annual physical, so ask your doctor if you should be tested. I discovered that mine was alarmingly low since I am super cautious about avoiding the sun, and my doctor recommended a daily supplement. Most people can get sufficient vitamin D from 15 min/day of unprotected sun exposure but don’t forget the sunblock after that.

Know your cholesterol numbers, especially the balance between HDL (“Healthy” high-density lipoprotein) and LDL (“Lousy” low-density lipoprotein). Exercise helps boost HDL, while adding more fiber to your diet can lower your LDL.

Veg out. The USDA recommends eating 5 servings a day of fruits and veggies and most of us don’t even come close. Brightly-colored fruits and vegetables are full of nutrients including antioxidants, which prevent and repair damage caused by free radicals, molecules that attack healthy cells.

Don’t fear fat! Fats are essential for a healthy diet, as long as we eat the right kinds, particularly omega-3 fatty acids. Omega-3s help maintain cell membranes and can lower triglycerides—reducing the risk of heart attack and stroke, and slowing the buildup of artery-hardening plaque. Natural sources include walnuts, extra virgin olive oil, and fatty fish such as salmon, mackerel, anchovies, and certain types of trout.

Practice gratitude. Constant stress is linked to a higher risk of heart disease. To help put things in perspective, focus on the blessings in your life instead of dwelling on what could be “better”. Making a list of everything you’re grateful for will remind you what really counts, as will helping others who are less fortunate.

Grin, giggle and guffaw. I read recently that a good belly laugh can send 20% more blood flowing through your entire body. As you laugh your blood vessel walls relax and expand, which helps keep them pliable and flexible. So share a joke, watch a comedy, or enjoy the absurdity in potentially frustrating situations.

For more information about heart health and women, check out the GoRed website. And go spread the love!

Mouthing Off

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Yesterday I went to the dentist to have a crown made. “Crown” sounds so elegant, like you should dress up and be all Downton Abbey-ish, rather than the disturbing reality of someone jamming their elbow into your mouth while you’re drooling and wearing a paper bib.

I started wondering what kind of person chooses a profession where no one wants to see them. Sure they make good money but you could be a podiatrist. Feet have to be more appealing than rotting teeth and bad breath. Are all dentists masochists? Personally, I’d rather have a colonoscopy than visit the dentist. At least you are asleep through the ordeal and they give you nice warm blankets and juice. At the dentist you get lidocaine and vile-tasting mouthwash, and stumble off with lipstick all over your face because you can’t feel where your lips end.

Leaving with a swollen jaw and an admonition not to eat anything hard or sticky (Nuts! Caramels!) I decided on cauliflower for dinner. It’s nice and bland and won’t stick to the temporary crown. If you’ve never puréed cauliflower, it makes an excellent substitute for mashed potatoes, which I didn’t have in the house. It won’t fool anyone but it’s quite tasty and low cal too. All you do is steam the head and mush it up in a food processor with some milk, salt and pepper, plus grated parmesan to offset all that healthiness. Go easy on the milk, adding slowly until you get the right consistency.

Still, modern dentistry is a big improvement over the “good” old days, when they didn’t have anesthetic. If you’re not squeamish, check out http://hubpages.com/health/A-Short-Painful-History-of-Dentistry, which is fascinating. Did you know that an ancient Roman toothache remedy was gargling with urine? Aren’t you glad I told you?

I’ll have the temporary for 2-3 weeks so I’m thinking about other soft foods to eat.
Since it’s chilly I’m focusing on soup. In this easy recipe for veggie soup, start with whatever’s in the fridge and add your favorites. Bon appétit!

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Veg Out Soup

INGREDIENTS
• 2 TBSP extra virgin olive oil
• 1 lg. onion, chopped
• 1 leek, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 medium zucchini, chopped
• 1 medium yellow squash, chopped
• 1 bell pepper, any color, chopped
• Trimmed green beans, cut bite size
• 1 lg. can fire roasted (or other) diced tomatoes
• 8 cups low fat chicken broth (enough to cover all veggies)
• Rind of Parmesan cheese
• Salt and pepper to taste
• Any other veggies you like, such as turnips, parsnips, chard, etc.
Optional: add a can of beans at the end of cooking

DIRECTIONS:
• Cover bottom of large, heavy soup pot with olive oil
• Turn heat to medium
• Add chopped onion to pot, stirring occasionally so it browns lightly
• Add other veggies to pot, stirring with each addition. Start with thicker, heavier vegetables, then add lighter ones
• When all fresh vegetables have been added, add can of tomatoes, Parmesan rind and enough liquid to cover veggies well
• Raise heat until soup starts to bubble, then lower to a simmer
• Simmer for several hours, until liquid has reduced and soup has thickened
• Remove rind and season with salt and pepper to taste
• Serve with crusty bread and more grated Parmesan

Makes about 8 servings

Sex in the Middle Ages

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You know how it’s ok to make fun of your own family but you get defensive when someone else does it? Middle-aged sex definitely has its issues but in my opinion only those of “a certain age” have the right to make jokes. I get really peeved when I see some movie where the old duffer in a bathing suit is played for laughs. Hey, we already know we have cellulite and a flabby butt.

For instance, there’s that post-menopausal “dry as the Sahara” moment, when your head says “Go” and your body says, “Are you kidding me?!” That’s what lubricants—or, as I call them, “sexy juice”—are for. Embrace the sexy juice—it makes the impossible, possible.

Or the contortionist problem: He wants to get exotic. Then his knee gives out. Or maybe his hip. There goes the moment. It’s hard to sustain the fantasy of Colin Firth as Mr. Darcy when you’re thinking you might have to call 911.

Nevertheless, people our age deserve to have sex, do we not? Why? Well, besides being fun, having sex helps maintain a connection with our partner, burns calories, pumps blood to our hearts and helps us sleep better. (And if you’re not in a relationship, that’s no reason to abandon sex – your body needs it, and you can buy a vibrator online if you’re as leery of walking into a sex shop as I am.)

Over time it’s all too easy to take our spouses and partners for granted, becoming friends and ”roommates” and leaving sex in the rear view mirror with memories of “when we were younger”.

True, most of us looked better back in the day. But remember, he looks at least as crappy as you do, and he’s just as insecure. (Then again, he’s a man and probably delusional.) That’s why God invented darkness.

I’m also a fan of “middle of the night” sex when you’re half asleep and way less inclined to be judgmental.

In the other Middle Ages, people believed in the concept of “first sleep” and “second sleep”. When you woke up from deep sleep you’d spend an hour or so writing, praying, having sex or even visiting neighbors before going back to bed. I bet it was really fun when Mrs. Bricklayer next door dropped by to borrow a cup of mead at 2 a.m.

Over time, the second sleep idea fell out of favor. Instead, somebody came up with the idiotic goal of 8 hours’ continuous sleep, which is completely unrealistic once you’ve hit menopause. Or if hubby snores.

Bottom line: when it comes to sex, in the immortal words of Nike, “Just do it”.  It may not be pretty but it’s worth the effort.

Perchance to Dream

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FullSizeRender(5)As I was tossing and turning the other night, I started thinking about how sleep has become the Holy Grail for a lot of people our age.

Whether it’s the result of menopause, stressing about retirement, anxiety over your kid’s latest relationship, or the fettucine alfredo you knew you shouldn’t have eaten, getting your zzz’s can be a challenge.

So I started reading (yep, at 3 a.m.) about tips for a better night’s rest. Here’s what I learned:

  1. Don’t exercise right before bedtime (unless it’s sex-ercise, which will knock you out faster than Muhammad Ali). Working out raises your body temperature and being cool, not hot, helps you sleep more soundly. (Exercising earlier in the day on a regular basis helps tire you out by bedtime.)
  1. Don’t watch TV, use your computer or check e-mail right before bed. Blue light from these screens signals your brain to shut off melatonin production – that’s the sleep hormone – and messes with your circadian rhythms, your normal sleep/wake body clock.
  1. Keep your bedroom cool and dark – add shades or curtains or wear a comfy sleep mask to shut out the light.
  1. Use a humidifier to avoid getting congested.
  1. Insomniacs secrete more cortisol, the “fight or flight” hormone our bodies release when we’re stressed. One way to shut down obsessive thoughts? Make your to-do list or write down stuff that’s bothering you an hour or so before bedtime. Rub your neck, arms and shoulders when you get into bed and take some deep, calming breaths to help relax.

Another trick that seems to work is to eat a little peanut butter on whole wheat toast or crackers an hour before bed. Apparently the combination of complex carbs and protein provides enough fuel to keep you from waking up hungry, but isn’t hard to digest. Plus, it boosts levels of feel-good serotonin.

Sweet dreams, my friends!