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August 28, 2024

Letting Go by Janet Lynas, Ph.D., N.H.D.

Letting go of past trauma can be quite difficult. It’s easier said than done. The question is, do you want to let go of past trauma? I know that sounds like a dumb question, but past trauma becomes a part of who we identify ourselves as being. If we let go, then we have to re-identify who we are.

Trauma Embeds In Our Cells

Do you often feel like you’re on heightened alert, waiting for the next shoe to drop? Are you stuck in all your past traumas? What happens when we don’t release past pain?

I want to specify that I’m not talking about Post Traumatic Stress Syndrome in this article. I have articles on PTSD that you can read.

I’m referring to the hurts and rejections we have encountered on a daily bases. An unkind word or two that someone has spoken to us that cut deep in the moment. Or the unkind word we have spoken to others that we regret even after asking for forgiveness and being forgiven. The snub we perceive whether or not real. We hold onto the suffering that in reality, we inflict on ourselves.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), trauma is an event you experience as harmful or life threatening. It has lasting adverse effects on your mental, physical, emotional, social, or spiritual well-being.

So, how is this suffering we feel held in the body’s cells and how does this affect us physically, mentally, emotionally, and spiritually?

Symptoms can manifest as:

  1. Difficulty in sleeping – either getting to sleep or staying asleep
  2. Monkey mind – ruminating about the situation that caused the pain or not being able to let it go
  3. Chronic pain – the injury of reliving the situation can be held in the back or neck muscles as an example
  4. Feeling easily overwhelmed, being on edge
  5. Feeling like you need to be on-guard all the time
  6. Muscle tension – having sore muscles and aches in areas that shouldn’t be stiff
  7. You may have brain fog and forgetfulness
  8. Anxiety that’s not well defined
  9. One might find themselves avoiding being around people
  10. Chest tightness and difficulty breathing

By holding on to these injuries we can find ourselves feeling cut off from our own souls. The guilt we feel for our part in the situation can cause us to withdraw and isolate. We cut our own spiritual selves off from our Creator when allowing unresolved pain to build up inside of us.

So, how does one resolve the pain?

It’s hard to pull yourself out of your head. One can feel like you’re being held captive in the recesses of the mind. That’s a very dark place to be. It’s the little things that really dig-in and hold us hostage.

Steps to take to pull yourself up by the bootstraps:

  1. Acknowledging one’s feelings is the first step. Admit your part in the situation and forgive yourself.
  2. Align your mind and body by getting out in nature. Notice the colors, aromas, the sounds in nature.
  3. Take time out to just breathe. Focus on filling your lungs with oxygen and slowly breathing out. Pay attention on how you’re breathing. Are you breathing from the diaphragm? If you are, then your stomach will rise higher than your chest. Like when a baby is sleeping and you see their stomach rising higher than the chest. Shallow breathing actually contributes to anxiety.
  4. Exercise – take a walk, do yoga, run, swim, dance – it doesn’t matter, just move the body.
  5. Meditate – meditation isn’t that hard, just focus on an object and let the mind become still. The eyes don’t have to be closed. As you focus on an object, it becomes easier to still the mind.
  6. Self-care is important. Take time to do what relaxes you. Listen to uplifting music, sing, play an instrument if you have that ability. Take a nap, a warm bath, watch your favorite movie…
  7. Journal – it doesn’t have to be a work of art – just jot down your thoughts
  8. Enjoy a massage.
  9. Be in the moment. Live mindful, not in the past or in the future.
  10. Pray

Summary

As I go to sleep at night, I make a point of expressing gratitude. I make a point of giving thanks for at least three things that happened during my day. I start my day out in the same way that I end my day.

However, there are mornings like this morning, as I was still in that dream-state I saw bubbles floating up. You know when you see bubbles floating up in a glass of carbonated water and dissipating. While still in that dream-state, I asked, “Why the bubbles?” The answer gently came to me that I was letting go of past hurts.

Like the rest of you, I too have traumas. For myself, I tend to want to ignore them, pretend I’m strong and can handle the disappointments. I’ve only had myself to rely on through the years. The last couple of years have been tough on me, who am I kidding, most of my life has been rough at times. Just like you, we’re in the same boat.

I’ve been doing a lot of shadow work for several years (there are articles in my blog about shadow work) and this morning was just part of that process.

While it’s not easy, it’s worthwhile to release the past pain that comes in just living. When you release that trauma, you free up space to allow love to enter into your life.

So, join me in doing ‘fall cleaning’ and empty out the cobwebs, open the windows to your soul, feel the freedom of releasing the past.

Remember to subscribe so you will know when the next article comes out.

August 3, 2024

Quality Sleep As We Age by Janet Lynas, Ph.D., N.H.D.

For women, hormonal changes can affect our sleep patterns. Our need for deep sleep does not change as we age. We still need between 7 to 9 hours of sleep. Our body continues to regenerate itself as we age and this is done in the sleep cycle. 

Often times we may find it harder to get to sleep or to stay asleep. There are many reasons that can contribute to this issue. Medications can cause interrupted sleep. Such as taking diuretics late in the day. Certain supplements should be taken in the morning such as the B vitamins. 

Depression can cause changes in sleep. Other causes are changes in lifestyle as in one retiring and not having a structured lifestyle anymore. 

I often hear people say, I can’t sleep at night. My first question to them is, “Do you take a nap durning the day?” Napping off and on during the day can disrupt sleep at night. Stay active and stay awake and you will sleep better at night.How Does Aging Affect Sleep?

Aging affects people differently.

While some older adults may have no significant disruptions in their sleep, others complain about getting less sleep and having worse sleep quality. Experts have found several common sleep disturbances in older adults.

  • Shifting sleep schedule: Aging can cause the body’s circadian rhythms to shift forward in time. This shift is called a phase advance. Mature adults experience this as getting tired earlier in the afternoon and waking up earlier in the morning.
  • Waking up at night: Research has also shown that as people get older, they often experience changes in their sleep patterns. Sleep patterns refers to how people cycle through the different stages of sleep. Elder adults spend more time in the early, lighter stages of sleep and less time in the later, deeper stages. These shifts can cause older people to wake up more often during the night and having more fragmented, less restful sleep.
  • Longer recovery from changes in sleep schedule: Alterations in how the body regulates circadian rhythms make it more difficult for elder people to adjust to sudden changes in their sleep schedules, such as changes in daylight saving time or changing time zones.
  • Daytime napping: Research estimates that about 25% of older adults take naps, compared with around 8% of younger adults.
    . While some experts suggest that a short daytime nap may be beneficial, many agree that extended napping and napping later in the day can make it harder to fall asleep at bedtime and create nighttime sleep disruptions.

Credit given to Rob Newsom and John DeBanto, MD

Sleep Tips

  1. Make sure you have a good quality mattress.
  2. Make sure that the room is cool enough for restful sleep.
  3. The room should be dark. No electronics. No night lights. Don’t not be checking the cell phone while laying in bed. The blue light from electronics disturbs sleep.
  4. Do not watch TV while laying in bed. Remember, the bedroom has only two uses: sex and sleep.
  5. Don’t drink alcohol before bed. It can disrupt the sleep cycle.
  6. Don’t watch the news before bedtime. Don’t read the news before sleeping.
  7. Make sure you get enough exercise during the day.
  8. Stay connected with friends and family. Don’t isolate yourself.
  9. Listen to calming music or listen to “white noise” to help you relax.
  10. Meditate before bed to calm the monkey chatter.
  11. Make sure you don’t have sleep apnea.
  12. Keep a consistent schedule on going to sleep and getting up in the mornings.

Next installment is on sex after 50.

July 29, 2024

Getting Over Aging part 3 by Janet Lynas, Ph.D., N.H.D.

Good nutrition is essential at any age. However, if you have lived on process foods (junk food), now is the time to make a change in the right direction. 

Forget about the food pyramid, it’s a marketing tool by the food industry. Focus on eating as much organic food as you can afford. Better yet, grow your own vegetables and fruits. Even if you live in an apartment you can grow some vegetables in containers. Some apartment complexes have community gardens for the residents. You’re expected to help maintain the garden to reap the benefits of the fresh vegetables. Helping in the garden is a good form of exercise.

I know a woman who lives in a ground level condo. Instead of having all flowers in her flower beds, she also grows vegetables in the beds and has some large pots with fruit trees in them.

You Are What You Eat

So, let’s look at the needs of women as we become more mature. First we need to maintain a healthy protein intake. 

Incorporate enough protein to prevent the loss of lean muscle mass. Often older adults often eat too little protein — especially adults ages 71 and older. Since most older adults are meeting recommendations for meats, poultry, and eggs, it’s important to be reminded that seafood, dairy, beans, peas, and lentils are great sources of protein. These protein sources also provide additional nutrients, such as calcium, vitamin D, vitamin B12, and fiber. I don’t recommend soy products because they have been altered genetically and reports are showing links to cancers. And for males, they don’t need the estrogen that the soy bean has naturally.

The ability to absorb vitamin B12 can decrease with age and with the use of certain medicines. Health professionals can help older individuals get enough vitamin B12 by ensuring that they’re consuming enough through foods, such as breakfast consisting of fruits and nuts. Older adults should talk with a dietitian about the use of dietary supplements to increase vitamin B12 intake. Don’t bother to talk with your doctor about nutrition, they have had very little education in this area. Sad, but true.

Most of us don’t drink enough fluids. Having said that the recommendation to drink 8 glasses of water a day isn’t based on any evidence to support this. How much is enough? It just depends on what you’re doing. If you are working outside and it’s hot, you will need more than if you’re working outside and it’s cold. What is the level of your activity? General rule of thumb, if you’re thirsty, then you’re already dehydrated. Make sure you drink a glass of water about 30 minutes before each meal. Why before eating? First, we have less digestive juices in the stomach as we age. Drinking fluids during meals dilutes the digestive enzymes. Don’t drink fluids with your meal. Second, drinking before the meal also gives you a feeling of feeling full, which means fewer calories. It also gives the stomach a chance to increase the enzymes needed for digestion. Don’t drink fluids for about 30 minutes after you eat so the body can do its job to digest the food properly.

You can increase your hydration by drinking other fluids such as herbal teas, mineral water or vitamin water (although I’m not sure the vitamin water is worth the cost. You can add lemon, orange slices, cucumbers slices or other fruit to your water. I don’t recommend fruit juices because they are high in sugar and have no fiber in them.

I don’t recommend juicing either for the same reason and if the produce is not organic, you are getting a high concentrated level of pesticide and herbicide.

Supplements or Not

As a natural health doctor one might think I would recommend a lot of supplements. I don’t. I recommend a good multivitamin. Read the labels carefully. Many supplements have cellulose fillers, wood in other words. I recommend good quality food as medicine. Quality food has shown to put cancers in remission. Reverse heart disease and many other diseases brought on by poor life choices.

Shop the edges of the grocery store. Better yet, visit your local farmers market whenever possible. By organic as much as possible. Often times, I find that organic is cheaper than the regular produce. Not always, but more often than you think. You will have more money to spend on quality foods as you eliminate junk foods. Stay away from the processed foods. The food companies have chemicals in the food that cause cravings and these chemicals are not required to be on the labels. Stay away from farm raised fish. They are raised in nasty water and the feed has growth hormones and antibiotics in it.

Lean meats will help you reach your protein goals. Remember that a serving size is the size of the palm of your hand. Eggs are high in protein as well as minerals and vitamins.

Always eat the rainbow! What does that mean? Eat a variety of foods rich in color. For instance, a yellow onion has a higher nutritional value than a white onion. But, a purple onion out does the other two. A purple potato is higher in nutriments. Sweet potatoes don’t raise the blood glucose like a white potato does. The more colors you have in a meal, the higher the nutritional value.

Are You Worth It?

You have to decide if you’re going to make smart choices or not. In today’s world our money doesn’t go as far as it once did. But, don’t you think your health is worth the time and money to keep it healthy?

Ladies, your life is what you make it! Make it a good and healthy one.

Stay tuned for the next posting. Don’t sleep through it!

July 27, 2024

Getting Over Aging part 3 by Janet Lynas, Ph.D., N.H.D.

How do you talk to yourself? What are you telling yourself? Do you realize that what you say to yourself in a consistent manner is what you are manifesting into your life?

What are the two most powerful words you can utter? I AM.  The words that follow afterwards are very important! Choose your words carefully. There are two other phrases that are just as powerful. I KNOW and I CAN.

Many years ago I had a nurse who worked for me who is a good example of what you say is what you bring into your life. Every morning her first words were, “It’s hell getting older.” Those words and the meaning where with her all day. She acted much older than she was. She missed out on so much living.

If you keep saying, “I AM sick.” Then you’re going to be sick. I AM weak. Then you are weak. I AM old. Then you are old. Chronological age has nothing to do with the thought of being old.

Children say, “I can’t do it.” We tell them, “Can’t never could.” Aren’t we doing the same thing to ourselves?

Many people have made a choice on when they will die. One of the young men in my neighborhood said, “I will probably die from a heart attack while I’m still young.” He will do just that if he continues in that line of thinking.

Pay attention to your words and choose them wisely. 

Self Image

How you see yourself is important.

It’s important to have a sense of humor. Don’t take yourself so seriously.  Yes, our boobs deflate and drop. Gravity does take over. Stop comparing yourself to others! We tell our children not to do that. Why are we doing it?

This goes back to self talk. What do you tell yourself when you look into the mirror and see the changes your body has made? Do you appreciate the obstacles you have gone through durning the ages?

I was told about a experience that a professional photographer had when doing a glamor shot for a woman. This woman had sexy glamor shots made for her husband’s birthday. The photographer air brushed out the cellulite on the woman’s thighs and did touch ups on her face.

Later the husband came by and asked, “Why did you do the airbrushing? The cellulite on my wife’s thighs reminds me of all the dinners we cooked together and the celebrations we have had. The wrinkles around her eyes represent the times of struggles and laughter we have had through the years together.”

The photographer told me that she would never do any airbrushing again. She had removed memories that the husband cherished. 

Look around you! How may perfect bodies do you see? Age has nothing to do with body image.

Strengthen your self-image and realize that you are good enough just as you are. Embrace the way our body looks now. Appreciate how your body has been there to support you through the years.

Summary

I have written on these topics before in my blog. Having said this, I feel repetition is important as we look at this from a different perspective. Women tend to beat themselves up over nothing. We have to be reminded that even as we aging self-talk and self-image are even more important. So, ladies, STOP THE NEGATIVE SELF-TALK! STOP JUDGING YOUR LOOKS AS YOU AGE!

Age gives us wisdom and grace.

July 22, 2024

Getting Over Aging part 2 by Janet Lynas, Ph.D., N.H.D.

We know that hormonal changes in women can cause mood swings. The least little thing can cause irritation and either tempers flare or tears stream. Didn’t that happen in puberty? Not fair! Why should women have to experience mood swings twice.

The truth is, this is not necessarily the case. There are common themes that we all share. 

The most common challenge is loss of loved ones. We lose spouses, friends and grown children along with other family members. At times, it’s hard to work through the grief. There are support groups to help with the loss of a spouse and children. These groups give us the tools we need to work through the grief. Grief can be intense. There now is a diagnosis of Broken Heart Death. So, when someone says that a person died of a broken heart, it is now recognized.

We lose the financial support that we once had when a spouse dies. Our lifestyle changes. At times, the change is not for the better. We are no longer able to maintain the upkeep on our home financially or physically. 

Anxiety, stress, change physically and mentally weigh heavily on us. However, there are many more tools available to us to help us in the transition.

It’s all about attitude. Are you the glass is half empty or the glass is half full and about to overflow?

Depression tends to diminish our cognitive abilities. Reach out for help if you find yourself in this position.

Having said this, mental decline is not the norm as we age. Overall, even the very old have clear thinking and learning skills.

Stay engaged with family and friends. Plan activities that keep your mind busy. Get out of the house and join different groups in the community that are designed for older people. Senior Citizen Centers fill a lot of these needs.

Make New Friends

Make new friends. Seriously. Most of my friends are a few decades younger than I am. These friendship are solid and not just superficial. One of my daughters met a close friend of mine who is her age. When I introduced them, my daughter said, “Oh it’s like you have another daughter.” My friend stopped my daughter and said, “NO, Jan is my best friend!” Difference in age is easily transcended.

A sensitive topic is the summer/winter romances. Many young men prefer older women. They are done with the expectations and drama of women their age. I personally know women who are married to younger men and there is more than one decade difference in age between them.

Why is it ok for a man to have a younger wife and not ok for a woman to have a younger husband? These stereotypes have to be changed. Remember, HIV/AIDS never went away. Sexually Transmitted Disease is high in all age groups, including mature adults. You must have safe sex! Use protection or both people should have a blood test if they have been sexually active with several people.

Youth Should Not Be Worshiped

The American culture worships youth. Why? The young know nothing! They have very little life experience. Youth is fleeting. Our culture is backwards.

Many other cultures honor the elderly. They seek out their wisdom and advice. In these cultures, the elderly live healthier lives and longer.

Summary

Read and do your own research, remember to stay safe if you are having sex with more than one person.

Subscribe to catch the next installment.

July 15, 2024

Getting Over Aging

This up coming series of articles is for women 50 years and older. Having said this, men, you may want to read this series as well to help you understand what’s going on with the significant woman or women in your life.

Changes in the body starting at age 50

One morning we get up and think, “Who is that woman in the mirror looking back at me?”

On closer examination, we see that the “Girls” aren’t as “perky”. They actually seem as though they are rather “deflated” from nursing babies and from life in general.

Our skin doesn’t seem as happy either! When did that youthful glow fade? Waite! Is that a wrinkle I see next to my eyes? OMG! Is that a gray hair?

Then to add insult to injury, it appears that our arms are not long enough for us to read the print on the page! 

Why is it harder to get up off the floor? What is that creaking sound I hear? My God, it’s my joints!

Why is it so hot in here? Someone turn on the air conditioner and if it’s on, turn the temperature down!

Why did I come in here? What was I going to get? I seem to have “brain fog” or even worse, “a Senior Moment”!

What’s the matter with me? How can I be so stupid? I used to know that information. Even worse, I used to be able to learn new information easily and remember it and be able to apply it.

Who is that old woman looking back at me in the mirror? I don’t like her! When did I become invisible?

OMG! I’m going to faint! Look at that number on the scales! I can’t possibly weigh that much! You run to YOUTUBE to see what the latest miracle diet is.

I’m not supposed to want to be having sex. My mother told me that you didn’t have to have sex after menopause. Why do I still have a healthy sex drive?

Or worse yet, where did it go? AND why does it hurt? I seem to be as dry as the Sahara Desert! Sexual positions aren’t as easy as they used to be. Damn that knee replacement surgery!

My partner is gone, what do I do about my sexual urges? Do I think about finding a “friend with benefits”? I don’t have to worry about getting pregnant. That’s certainly a plus. But what is this I’m hearing about sexually transmitted diseases in the older population?

My days are limited! The best parts of my life are over!

Who cursed me? Why? 

Take a deep breath! It’s going to be alright! 

Around the age of 50, women often experience significant body changes, including:

  • Metabolism starts to slow down causing changes in your energy levels and your body morphs into something you don’t recognize.
  • Menopause can start around age 51 on the average. Hormone levels drop which can lead to mood swings (NOT PUBERTY MOOD SWINGS AGAIN!) You may find that your skin is dryer, your having problems sleeping, your HOT but not in a good way! Your sex drive may have decreased and having sex is uncomfortable.
  • You may notice an increase in body fat and the fat may seem to shift. Your muscle mass seems to have declined and you don’t feel as strong. And where did your waistline go?
  • The skin may lose elasticity and firmness causing wrinkles. Where did the “batwings” come from? 
  • You notice hair graying and becoming thinner. 
  • Your doctor may be using the phrases osteoporosis and osteopenia.
  • And what the hell is that hair doing on my chin and upper lip? What are those lines around my lips?

60 Ain’t What You Think

Is the 6th decade just the same of the 5th or worse? What can you expect during your sixties?

  • Heart health takes on a new meaning in the 6th decade. The most common change in the cardiovascular system is stiffening of the blood vessels and arteries. If this happens your heart has to work harder to pump blood through the blood vessels. The heart muscles change to adjust to the increased workload. Your heart rate at rest will stay about the same, but it may not increase during activities as much as it used to. These changes increase the risk of high blood pressure (hypertension) and other cardiovascular problems. 
  • In your 60s, your bones tend to shrink in size and density. This shrinkage causes weakening and making them more susceptible to fracture. You might even become a bit shorter. The cartilage between your vertebrae starts to flatten out causing loss in height.
  • Muscles generally lose strength, endurance and flexibility. This can affect your coordination, stability and balance.
  • Age-related structural changes in the large intestine can result in more constipation in older adults. Other contributing factors include a lack of exercise, not drinking enough fluids and a low-fiber diet. Medications, such as diuretics and iron supplements, and certain medical conditions, such as diabetes, also might contribute to constipation. Note that unless you have a diagnosis of anemia, you should not be taking iron supplements. Once you go through menopause, you’re not losing blood monthly that might have contributed to the need for iron supplements.
  • Your brain undergoes changes as you age that may have minor effects on your memory or thinking skills. For example, healthy older adults might forget familiar names or words, or they may find it more difficult to multitask. In reality, no one can multitask! The brain, at any age, can only concentrate on one task at a time. So, relax on that one.
  • Your gums might pull back from your teeth. Certain medications, such as those that treat allergies, asthma, high blood pressure and high cholesterol, also can cause dry mouth. As a result, your teeth and gums might become slightly more vulnerable to decay and infection.
  • With age, your skin thins and becomes less elastic and more fragile, and fatty tissue just below the skin decreases. You might notice that you bruise more easily. Decreased production of natural oils might make your skin drier. Wrinkles, age spots and small growths called skin tags are more common.
  • How your body burns calories (metabolism) slows down as you age. If you decrease activities as you age, but continue to eat the same as usual, you’ll gain weight. To maintain a healthy weight, stay active and eat healthy.
  • With age, sexual needs and performance might change. Illness or medication might affect your ability to enjoy sex. For women, vaginal dryness can make sex uncomfortable. 

The 70s, Well What Can I say?

  • You might lose an inch or two off your height as disks in your back flatten.
  • Bones tend to shrink in size and density, weakening them and making them more susceptible to fracture.
  • Muscles generally lose strength, endurance and flexibility — factors that can affect your coordination, stability and balance.
  • When you’re older, you spend less time each night in deep sleep and more in lighter phases. You might wake up more and have trouble going back to sleep.
  • Migraine headaches tend to fall by the wayside and you’re no longer plagued with them. That’s a good thing! Finally! 

The 80s

Studies say that most 80-year-olds experience less worry, stress, and even anger than they did in the past. With passing time and more exposure, people aged 80 have experienced loss and other emotions. It helps them to better understand the situations, making them able to cope better than other age groups.

  • One good thing is that in your 80s you sweat less. Seems as though the sweat glands shrink. 
  • Hearing can become impaired resulting in the need for hearing aids. Keep in mind that even children need hearing aids at times. It’s not just an old person thing.
  • Taste buds tend to be less sensitive to salt and sweet compared to bitter and sour. Because of these changes, many foods tend to taste bitter, and foods with subtle smells may taste bland.
  • The ability to smell diminishes because the lining of the nose becomes thinner and drier and the nerve endings in the nose deteriorate. However, the change is slight, usually affecting only subtle smells.
  • Dry mouth can become a problem. However, this can be caused by some medications. Dry mouth contributes to the ability to taste foods.
  • As muscles weaken, one may find it’s harder to breath as deeply. This can contribute to weaker lungs and more infections.

As people age, the following occur:

  • The lens in the eyes stiffens, making focusing on close objects harder.
  • The lens becomes denser, making seeing in dim light harder.
  • The pupil reacts more slowly to changes in light.
  • The lens yellows, changing the way colors are perceived and causes loss of contrast perception.
  • The number of nerve cells decrease, impairing depth perception.
  • The eyes produce less fluid, making them feel dry.

The number of nerve cells in the brain typically decreases. However, the brain can partly compensate for this loss in several ways:

  • As cells are lost, new connections are made between the remaining nerve cells.
  • New nerve cells may form in some areas of the brain, even during older age.
  • The brain has more cells than it needs to do most activities—a characteristic called redundancy. That is, more than one area can perform the same function. Thus, areas with somewhat overlapping functions can sometimes compensate for lost functions.

However, new research is showing this may not be the case as far as new cells being formed.

In women, the urethra (the tube through which urine leaves the body) shortens, and its lining becomes thinner. The decrease in the estrogen level that occurs with menopause may contribute to this and other changes in the urinary tract.

Since the kidneys tend to shrink in size as we age:

Certain changes in the urinary tract may make controlling urination more difficult:

  • The maximum volume of urine that the bladder can hold decreases. Thus, older adults may need to urinate more often.
  • The bladder muscles may contract unpredictably (become overactive), regardless of whether people need to urinate.
  • The bladder muscles weaken. As a result, they cannot empty the bladder as well, and more urine is left in the bladder after urination.
  • The muscle that controls the passage of urine out of the body (urinary sphincter) is less able to close tightly and prevent leakage. Thus, older adults have more difficulty postponing urination.
  • For most people, the changes in the endocrine system have no noticeable effect on overall health.
  • The levels and activity of some hormones, produced by endocrine glands, decrease.
  • Growth hormone levels decrease, leading to decreased muscle mass.
  • Aldosterone levels decrease, making dehydration more likely. This hormone signals the body to retain salt and therefore water regulation.
  • Insulin, which helps control the sugar (glucose) level in blood, is less effective, and less insulin may be produced. Insulin enables sugar to move from the blood into cells, where it can be converted to energy. The changes in insulin mean that the sugar level increases more after a large meal and takes longer to return to normal.

As far as the immune system goes, medical doctors will push for vaccines as we age. Actually, pharmaceuticals push for vaccines from cradle to grave.

Hormone treat for women after 50 used to be a risky endeavor. Early in my medical career our pharmacist teaching pharmaceuticals stated, “No woman over the age of 40 should take hormone treatment for menopause. At that time in history, he was correct. The hormone treatment for menopause contributed to high rates of strokes, heart attacks and cancers. However, recent treatment protocol has changed and so have the drugs used in hormone treatment therapy. Talk with a doctor who specializes in hormone therapy.  

Hormone therapy is used to help prevent osteoporosis but may of the drugs used in this therapy are not safe. New research has shown that the protocol for bone loss needs to be reviewed. Many doctors who are specializing in this area are opposed to the current medications. Research the endocrinologist in your area who are on top of the latest and safest procedures.

I have to add a disclaimer at this point. As a natural health doctor, I look at this differently. Having said this, have a discussion with your doctor and do your own research. Then make the decision that is best for you.

Summary

Now that you have the basics, you will start to see it’s not as bad as we’re being told. We just have to get the basics out of the way first.

Stay tuned to the next posting as the journey continues.

Be sure to subscribe so you don’t miss out on the following segments.

July 10, 2024

How Long is Long?

I’m back. It’s been a few months since I have written an article. I’ve been attending to family responsibilities. My last article was about my dad. He was on hospice for a year and passed in May. As a result, there’s been a lot for me and my sister to do. However, this experience is what’s prompting this article. My dad lived to be 90.8 years.

How Long is Long?

We’re told that humans life expectancy is on the average of 77.5 years for both men and women. Breaking it down further, men live on the average of 74.8 years, while women live 80.2 years. Those figures come from the CDC Life Expectancy page.

Who was the oldest living person in recent history? Recent history as in the last few centuries. His name was Henry Jenkins, an Englishman who was buried on 9 December 1670 and claimed to have been born in 1501, meaning he would have been 169 years old at his death. There are some inconsistencies, but let’s face it records during that time were not that good. However, there’s a lot of facts to support his claims.

The next oldest person in more recent times verified by the Guinness World Records is a Japanese man named Jiroemon Kimura (1897-2013), who lived to be 116 years old.

And the oldest person ever, a woman named Jeanne Calment (1875-1997) from France, lived over half a decade longer than that, reaching the grand old age of 122.

We have to remember that the Bible records people as living as long as well over 900 years. Eve lived to be over 800 years and had numerous children well up in later years. There’s no record of how many children she had. Remember, she and Adam were told to populate the earth.

There are several countries who have a population of people living well over 100 years old and women are reported to give birth to well into their sixties. Some of these remote areas have people living to be 150 years. A healthy 150 years.

So, Who Says We Are Limited In Aging?

Evidence on longevity shows us that humans can live many years past 100. Centurions can and do live healthy lives. I have personally known people who were over 100 who were very healthy and still working. So, why do we automatically program ourselves to self destruct in our 70s?

Part of the problem is the medical field. Doctors and nurses treat mostly the sick in their practice. I know from personal experience as a health care provider that the medical field sets people up for failure. Not deliberately, but they still do. The medical field seems to forget the population of people who do not come to a doctor’s office except on a rare occasion. I’m one of those people who do not go to the doctor routinely. (I’m not advocating skipping your doctor’s appointments. So, don’t start in on me!)

Do you know what the three leading causes of death are? 1. Heart attack, 2. Stroke and 3. Medicine.

Think about that. It is called practicing medicine after all. It’s been my experience that people do not want to take responsibility for their own health. That way if something goes wrong, it’s someone else’s fault. Doctor’s tell their patients that certain health problems can lead to an early death. As an example, telling a cancer patient that people with their kind of cancer only live so many months. Or a heart patient that people with hearth failure live a short life.

What about all the exceptions who live well beyond the expected period of time? What about all the people who heal themselves? Science gains new information daily proving that medical doctors have the information wrong!

Epigenetic’s is a branch of science that is finding just how wrong we’ve been about the human body. Scientist used to believe that the brain cells could not be regenerated. It was thought that the heart cells didn’t regenerate. Both were wrong.

I am conducting workshops this fall through my community’s local college on this topic of aging. Actually, the first workshop is for women 50 years and older. Doctors have had it wrong about menopause for years. New research has proven how wrong medicine has been. The workshop is called Getting Over Aging and I’m excited to start this workshop in September of this year.

So, I will be doing a few more articles on aging. We will break through the glass ceiling that has been held over us. Please subscribe to you will be notified when the new articles come out.

Thank you for your patience while I was absent from my blog. Some responsibilities just require a lot of attention and time.

February 8, 2024

Cold Water Therapy by Janet Lynas, Ph.D., N.H.D.

I am frequently amazed about information that “social influencers” put out. I’m more amazed at how people follow their advice without researching what these influencers are preaching. Furthermore, why would anyone listen to these people giving medical advice? Popular social influencers more often than not are not qualified to be giving advice on anything, especially medical advice.

In the northern hemisphere it’s winter time and time for the “polar bear plunge” into ice water. This is usually a fund raising event, but many people on social media praise the benefits of cold showers and ice baths.

Where’s the proof?

As many of my readers know, I’m all about show me the science. I was the chairperson for the Evidence Based Committee at the Veteran’s Administration for three years in my home state. The purpose of this committee was to look at research papers to determine if there was merit to claims being made in the medical field.

We are told that ice baths:

  • Help in stress management and improve mood and support relaxation
  • It helps reduce depression
  • Strengthens the immune system
  • Can decrease fatigue and induce better sleep
  • Limits inflammation and speeds up recovery after an intense workout or injury
  • Increase libido
  • Helps to maintain glucose levels in the optimal range

I have researched numerous articles to find evidence of these claims. Many so called research papers were anything but true scientific research findings. In reality, evidence supporting health benefits is hard to find and is sketchy. Health benefits have NOT been established.

The Facts

Sudden immersion in water under 60 degrees Fahrenheit can actually kill a person in less than a minute. The shock of plunging into ice water that social influencers talk about suggest that it triggers the body to respond in the above mentioned areas. People who routinely swim in cold water have gone through a protocol and taken safety measures to prevent permeant harm to their bodies. They never swim in cold water alone. They have someone around in case of an emergency.

Shocking the body with cold water baths actually triggers:

  • Rapid increase in breathing
  • Rapid increase in heart rate
  • Increase in blood pressure known as the cold shock response
  • Can cause an individual to drown within seconds it the involuntary gasp reactions happens while their head is under water
  • The shock places stress on the heart causing it to work harder

Other side effects are:

  • The blood vessels in the extremities shutdown in order to protect the body’s core and vital organs
  • This causes poor circulation in the extremities causing a loss of coordination and strength
  • Leads to hypothermia faster than being out in cold air
  • Cold water reduces the body’s heat 25 times faster than air
  • Can cause confusion and increasing the risk of death due to not being able to react to remove oneself from a dangerous situation

Who should never try cold water therapy?

People who have heart disease should never try cold water therapy. It’s not even a good idea for heart patients to drink ice cold beverages. Individuals who take beta blockers, blood pressure medications to lower blood pressure and medications to reduce heart rate can throw their heart into a life threatening cardiac arrhythmia.

Other concerns include:

  1. Decreases in core body temperature that can impair the blood flow and constrict your blood vessels making it harder for the heart to circulate the blood.
  2. Can increase your risk for stroke or cardiac arrest
  3. Always talk to your health care provider before you try any extreme “so called healthy” therapy.

Final Thoughts

As far as helping the libido, really? Don’t men take a cold shower to shut down the arousal response? Speaking as a woman, a cold shower certainly would not help my libido.

I know my readers are not mindless followers of “social influencers”. Next time you see a social influencer talk about cold water baths, speak up and tell them it’s bad advice. You might even save someones life.

December 27, 2023

What happened to 2023? by Janet Lynas, Ph.D., N.H.D.

Time seems to accelerate faster as we get older. Up to a point that is. My 90 year old dad is at the point where time is dragging by for him. He recently told me, “I’m just waiting.” I get it. He’s not able to live by himself anymore and his mobility is extremely limited. So, for him, he’s just waiting to transcend to the next level.

But what happened to 2023? It has been a rollercoaster ride for the last three years. It seems as though the whole world has lost its mind! All of the world leaders have certainly lost their minds. Especially in the U.S.

No, this article is not going to be a political account of the last year. But, I want to pause for a moment and reflect on the current environment. In 2023 we have seen higher death rates among all ages, especially among the 20 to 40 year olds. These high death rates are not normal. We have seen more fighting among countries that at least use to tolerate each other. The homeless rate world wide has gone up. (No, I’m not going to use politically correct terms. They change too much.) People are struggling to have enough money for the basics for food, clothing and shelter. Hunger is a real issue for people worldwide.

Mental health has deteriorated and there have been more suicides that normal. People are not as friendly as they were a few years ago. Basically, the quality of life is at stake. Gloom and doom seems to be the theme for the year.

While all of this is true, we can take a step back and regroup. I come from the thought that my glass is half full and quickly overflowing.

2024 is at the door

So, what do you want for the year 2024? How do you live in a world that’s so chaotic? I don’t live in the world so to speak. I’m fully aware of what’s going on, but I don’t let the unrest affect my inner peace.

I encourage you to take a step back, take a deep breath, close your eyes and regain your balance. Be aware of events around you, but don’t let these events take over your life.

2024 will be whatever you chose to make it. Truly! Be honest with yourself. What do you want? We are the creators of our own lives. In past articles I have talked about getting the conscious mind and the subconscious minds in alignment. Go back and read them again if you need to.

Write down what you want your life to be like. Put it aside for awhile and then look at your statements again. Fine tune it if you need to. Remember, it’s not written in stone, you can change your goals anytime. You are the creator of your life. It’s up to you to find the inner peace and balance in your life. You certainly have the control and power over your own thoughts.

Visual aids help. Make a vision board. Place it where you will see it each day. We are never too old to have a vision of what we want our lives to look like.

Remember, we might live in this world, but we don’t have to be IN this world! Think about this statement. Don’t let outside circumstances rule your life. Be an observer and encourage others when you can. Ask for help if you feel you’re getting sucked into the sludge of the world. Take an active part in your own story!

God told Moses, “I AM THAT I AM. I WILL BE WHO I WILL BE.” Embrace this declaration.

I pray that each of you find your balance in 2024. May your ship have calm waters. Looking forward to seeing you in 2024!

August 11, 2023

Black Garlic by Janet Lynas, Ph.D., N.H.D.

I learn something every day. I have an inquisitive mind. My mind can go down some interesting rabbit holes. This is one of them.

Today’s new information is that there is black garlic. Who knew?! So, what is black garlic and why is it supposed to be so nutritious?

What is black garlic and where did it come from?

The origins of black garlic is obscured. Some think that it’s origin was somewhere in Asia. It’s actually been around for centuries! Get out! Really?! Black garlic gets its uniqueness through a process called the Mallard process.

Now, I know you chefs out there know what the Mallard process is, but for those of us who are culinary newbies let me explain the Mallard process. In our defense, this process is so complex and relatively new that it has taken scientists years to figure out. So, you chefs out there don’t look down your culinary nose at the rest of us. Just be glad we are learning something new.

So, here goes; The Maillard reaction is many small, simultaneous chemical reactions that occur when proteins and sugars in and on your food are transformed by heat, producing new flavors, aromas, and colors. (https://www.seriouseats.com/what-is-maillard-reaction-cooking-science) Check out this website.

The Mallard process gives our food more complex layers of flavor. We see the Mallard effect in roasted coffee, charred steaks, and roasted vegetables. In short, the Mallard process is adding heat to food over a period of time. This process also includes adding in the right amount of moisture to draw out the incredible taste from those sugars and proteins in the food. Here’s the interesting part, it takes about nine months for this process. Talk about the ultimate crockpot! It doesn’t take the sugars and proteins that long to process, but it takes that long for the flavors to build. To learn more about the Mallard process you can go to the link above for one explanation.

Now back to the black garlic. (See what I mean about going down rabbit holes). By applying the Mallard process to the garlic, you get a change in texture and flavor. The garlic becomes softer, chewer and milder in flavor.

Health Benefits

 Black garlic does boast higher concentrations of many nutrients, antioxidants, and other beneficial compounds. Garlic is mostly used for reducing blood pressure, blood glucose levels, lowering levels of cholesterol and triglycerides. There are some studies showing that the antioxidants in black garlic can help prevent colon cancers.

I’ve talked about the fact that everyone who dies a natural death dies from the same diagnosis, inflammation. Yes, inflammation. Remember, we talked about what ever the disease a person many have, the underlining cause is inflammation. So, black garlic can help reduce inflammation in the body.

Garlic and onion are consider natural antibiotics for the body in prevention of many problems. Therefore, it stands to reason that black garlic can help build the immune system and support the liver. Some research shows that black garlic can help lower markers of related to liver damage, decrease fatty deposits in the liver, and rebalance liver cell size. Keep in mind, the best way to reduce a fatty liver is to maintain a healthy weight. Even children who are overweight have fatty livers.

Black garlic also contains noticeable amounts of:

  • Vitamin C
  • B Vitamins (B1, B2, B3, and B6)
  • Folate
  • Calcium
  • Manganese
  • Magnesiem
  • Phosphorous
  • Zinc
  • Iron

Black garlic contains more antioxidants than regular garlic. It also has more of the compound S-Allylcysteine (SAC). SAC helps the body to absorb allicin. Black garlic has a greater concentration and may be more effective in helping your body absorb the benefits that allicin provides. 

Practical Experience

Through the years I would have patients coming in for their checks on blood pressure who wrecked of the garlic smell. Their blood pressure would be sky-high. They thought that garlic would control their blood pressure. In those cases, it didn’t. Now, having said that, I don’t know what the rest of their regime was to control their blood pressure. For instance, what was the rest of their diet like? Did they manage their salt intake? Most of these people did not have a healthy weight, they were obese. Did they move their bodies and exercise? Did they walk for exercise? There are many variables to take into consideration.

Don’t get me wrong now, I certainly believe that the natural approach to health is the best approach. However, what most people don’t take into consideration is embracing all the aspects of healthy living. I would have patients come into the doctor’s clinic with literally bags of supplements. They see an article or an add on TV about the health benefits of supplements and take dozens of pills.

I am not an advocate for taking large amounts of supplements. I’m just not. I feel that the best approach is getting our supplements from whole, organic grown foods as much as possible. Yes, you can get good quality foods in the grocery store if you don’t have access to a farmers market.

Supplements can be dangerous if you don’t know what you’re doing. For example, vitamins A,D,E, and K are fat soluble vitamins. This means that these vitamins are stored in the fatty tissues in the body. Too much of a good thing can cause serious problems. Most of us get enough of these vitamins in healthy meals and with a multivitamin supplement.

In conclusion

I look forward in exploring black garlic. It will be interesting to see how this tasty food can help in the overall health of people. I do believe that the natural approach is the best avenue to a healthy lifestyle. However, I also believe it’s often prudent to consult with a natural health doctor. It’s best to have an overall view on an appropriate lifestyle. Don’t listen to the commercials! The objective is to sell a product. The advisors are not going to tell you the truth. Remember, me ranting about the skin care commercial stating that their product goes 10 layers deep? How can it possibly do that when there are only 3 layers of skin? I digress.

I plan to find black garlic and give it a try. I hope you will research this food further. I know I am. You can make your own black garlic, but keep in mind it will take weeks. Instructions on how to make it is easily available online.

Use black garlic as you would regular garlic. Spread it on bread, add it to mashed potatoes or baked potatoes. The possibilities are limitless! Have fun with your food! Try something new.

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