*Keeping your spirits bright during the short days of winter.

*Combating “cabin fever” by getting out of the house and into the fresh air.

*Controlling stress and keeping balance in life.

*You get beneficial Vitamin D from the sun to support muscle strength, muscle mass and bone density.
​

Walking and running are good ways to exercise outside in the winter. The key to sticking with an outdoors workout in cold weather is by layering with adequate and appropriate clothes for the weather.

You will definitely want to invest in winter weather gear like a headband to cover your ears, gloves with special smart phone-compatible fingers, even "traction devices" for your shoes to run on ice and snow without slipping. One of my favorite pieces of cold weather running gear is a neck warmer…absolutely love it!

Layering up is the key to working out in the winter weather. And, don’t be afraid to modify your workout. If you normally run a bit longer but are worried about getting cold or it getting dark, go for quantity not quality.
​
Maybe start a running streak where you run every day, even if it’s just a mile, but at least you get out and get moving regularly.

Where are other places to workout?

1. School bleachers
2. School track, football field or public park
3. Park fit trail
4. Parks
5. Playgrounds
6. Your yard

If all else fails, head to the gym for a spinning or “Zumba” class. Another suggestion is walking or running on the treadmill. If the treadmill seems too boring, try downloading some new fast-paced music to put a “spring in your step.” An Arc Trainer or elliptical are also great pieces of cardio equipment for a great workout!

For more details, Click Here

Winter Workouts Can Be Invigorating As Well As Enjoyable!!

This season, day-to-day life is still upended by the pandemic, and so many of us are struggling with loss. You can't outwit sadness with holiday cheer, but meeting grief head-on and embracing it can help.


 

Why grief feels so hard to handle this holiday season

While coping with grief is always a day-to-day challenge, it can pose a bigger challenge when the holidays arrive. That's especially true this holiday season, when many of us are still reeling from loss we experienced due to the pandemic.

"If you've lost a loved one to COVID-19, you're adjusting to a new way of life without that person—and the holiday season, which tends to be centered around our loved ones, will likely remind you of that loss," Cassandra Godzik, associate dean and professor at the School of Nursing at Regis College, tells Health. Godzik is a practicing psychiatric mental health nurse practitioner whose work involves patients who are experiencing loss, grief, and bereavement.

"Even if you haven't lost someone to COVID-19, all of our lives have been impacted in some way by the pandemic—whether you lost a job, took a pay cut, or you've had to compromise on your previous way of life in some way," Godzik explains. "It's all loss, which can feel especially difficult right now."

That's because in western culture, there's a strong imprint about what the holidays should and should not look like, Merryl Rothaus, LPC, a licensed professional counselor and board-certified art therapist in Boulder, Colorado, who specializes in grief, loss, and trauma, tells Health. "We're conditioned to believe this season should be happy, cozy, and joyful. So if we're not feeling these things, we tend to think, There must be something wrong with me. And that tends to make grief feel even stronger." This type of thinking can also result in a cascade of shame and lead to isolation, adds Rothaus, as well as other mental health conditions such as depression or anxiety.

Then there's the nature of grief itself, which doesn't follow a tidy schedule and can't be outwitted with holiday cheer. Miami-based Amy Stone, 47, discovered this the hard way the Christmas after her dad died of a sudden heart attack. As a mom of two, she ignored her own sadness in an effort to make the holiday extra meaningful for her family. But when Christmas rolled around, she was too cranky to celebrate. "I realized that by throwing myself into planning the holiday and going above and beyond to make it special, I was really just trying to outrun my grief," Stone tells Health. "And as I found out, that's an impossible feat."

Grief's "spotlight effect"

Luckily, time tends to act as a salve, softening the sharp edges of grief. But that's not to say it won't surface in ways that cut deep. It's been a decade since Stone's dad died, and she says her sadness still feels amplified around the holidays. "Every year is a reminder that he isn't with us to read 'Twas the Night Before Christmas and to see my kids get older," she says. "We've made new traditions, which are wonderful. But it doesn't make the sadness of my dad's absence go away." 

Gina Moffa, LCSW, a New York City-based licensed clinical social worker who specializes in grief therapy, calls this the spotlight effect.

"The holidays tend to shine a spotlight onto everything you don't have," Moffa tells Health. "Not everyone is on good terms with their family or there will be someone missing this year. COVID-19 came without warning and changed everything at once, and we're still dealing with the trauma of that. Add to all of this the societal pressure that the holidays be 'perfect,' and it's a recipe for misery."
This focus on "perfection" tends to make us long for things we don't actually want, adds Moffa. "Every year around the holidays, I see those car commercials—you know, the one where the husband buys the wife a fancy SUV and it's waiting for her in the driveway, presumably on Christmas morning, with a big bow on the hood and a light snow falling gently. And I find myself feeling jealous, even though I would never want that life," she says. "When you think about it, we put a lot of pressure on ourselves for three days out of the year. And that pressure amplifies our dark, sad moments and losses even more."

Getting through the season when you're grappling with loss

So, what's the answer? A staggering 36% of Americans report that they don't feel like celebrating the holidays this year (2021), according to a survey conducted by Harris Poll and Experience Camps, a nonprofit focused on coping resources for grieving children. If you fall into that category, how do you go about facing the season?

The truth is, there's no one way to navigate your grief. But the more options you have for what this season might look like, the more able you'll be to make space for your grief during a time when the expectation is to be cheerful—something experts agree is key. "Meeting your pain rather than trying to extinguish it isn't easy, but it is the way through it," says Rothaus. Here's a start.

Think of grief as another form of love

One of the reasons grieving during the holidays can be so tricky is because we interrupt our grieving process with some version of "I shouldn't be crying or feel sad right now," says Dawson. Yet if there's a silver lining to grief, it's that it reminds us of how much love we had for the person we lost, she says.

"The reality is, we don't grieve things that don't matter," she says. "When we're grieving, it means we loved someone, that they mattered in our lives, and that we deeply miss them." When you remind yourself of this, it's easier to reframe feeling sad as a healthy, accurate sign that you loved someone so much, your heart is breaking because they're no longer here.

Source...Health.com

Most people enjoy the holidays, because it’s generally a festive and fun time of the year! It’s also one of the busiest! There are lots of parties to attend, social events to plan, family get-togethers, shopping to be done, and cookies to be baked. Add seasonal weather to the mix, finances, cold and flu season and a super long “to-do” list and this time of year can also take a big toll on our health. With all the fun and celebrating it’s easy to forget ourselves sometimes, but it’s so important to remember to take good care of yourself and remain heart healthy during these stressful and busy weeks!

Here are easy tips to lessen the stress, strengthen your heart and be heart healthy this holiday season.

1. Don’t sweat the small stuff (or the big stuff)

No doubt, all of us have long to-do lists this time of year. Sometimes you can plan way ahead and still not have things work out like you planned. It’s ok! Learn to be gentle on yourself, and when things get overwhelming, force yourself to simplify. Scale back your to-do list. Delegate some errands to your partner, children or friends. Space out your shopping and baking, and don’t overbook your schedule with events and social gatherings. Take deliberate time out of your day to relax and regroup. Force yourself to take a nap! What’s important is that you aren’t stressing yourself out needlessly. Sometimes we have to remind ourselves that less is more!

2. Sneak in some exercise

Just because you’re “busy” doesn’t mean you’re staying active. Sometimes the cold weather keeps us from our regular exercise routines, and the stress of the holidays can also cause us to overeat and hibernate on the couch a little too long! Park a little farther when you’re out shopping to add some steps to your day. Walk around the mall a little longer than you have to. Dance in the kitchen to Christmas songs on the radio while doing the dishes. Stressful day? Pull out the yoga mat and do some deep breathing and stretching in the evening. Just be sure that you are mindful about moving your body through the Winter months. Your heart will thank you!

3. Be wise about portion control

We are literally surrounded this time of year by rich food and alcohol. Sometimes it’s easy to justify a little gluttony when you’re “celebrating”, but when you’ve been celebrating for 2 months, you can come out the other side 15 pounds heavier and with a higher cholesterol count if you’re not careful! Treating yourself is ok, but always make sure the bulk of your calories are coming from real, unprocessed foods. Fill up on the healthy stuff first, and you’ll feel less inclined to eat a sample of every dessert.

4. Make sure you’re getting enough rest

Insomnia and sleepless nights can take their toll on our bodies when we constantly have lists of things we need to do going through our brains. Sometimes it feels impossible to shut it off. One good tip is writing down everything you need to do the next day. If you have it on paper, sometimes it’s easier for the brain to let it go. Take time to relax each evening with a good book, a warm bath or a warm drink. Try to stay away from electronics in the late evening, and make sure you’re room isn’t too warm. These are helpful for a good night’s sleep. No matter how busy you are, always aim for 7-8 hours of sleep each night. A well rested body is a healthy body and helps keep the heart healthy! According to Dr. Mercola, there are definitely consequences of not getting enough sleep!

5. A joyful heart is a happy heart

There’s a lot to be said about having a positive outlook and being of good cheer. Not only can a good attitude benefit those around us, but it can keep our blood pressure from rising and keep stress away too! There’s a direct correlation between mental and physical health, so keep your mind positive. Look for ways to serve others, and look for the good in every situation and your whole body will thank you!
​

It goes without saying that we need to sleep in order to function at optimal levels. Sleeping well improves your appearance, brainpower, memory and other vital body functions. It also reduces your risk of gaining weight, feeling fatigued or developing chronic health conditions. Both adults and children need 6 or more hours of sleep every night for optimal health. However, just because you’re getting the recommended hours of sleep each day does not mean that your body is getting the rest that it needs. A lot of people toss and turn all night, don’t feel like getting out of bed in the morning and drink plenty of coffee to avoid drowsiness during the day. If you’re suffering from such sleep problems, then you need to improve the quality of your sleep. Here are a few top tips on how to boost your sleep quality.
 
1 – Sleep in a Cool, Dark & Quiet Room
 
Sleeping with the lights on is one of the major causes of sleep deprivation. When your eyes are exposed to light, neurons are aroused and this disrupts your sleep. Research has also shown that light exposure before sleep suppresses the production of melatonin – the hormone that controls your sleep and wake cycles. A reduction in this hormone at night normally leads to varying levels of sleeplessness. To avoid sleep disruption due to nighttime exposure to light, always sleep with all the lights off. This includes the light emitted from electronic devices, so make sure your computer, phone, tablet and other light producing equipment are either turned off or stored outside the bedroom.
 
Too much heat can also disrupt your sleep quality. To keep cool while you sleep, make sure you keep the window open and ensure the room is well ventilated. If you still find that you’re too warm after doing this, go to bed wearing lighter clothing and consider investing in a lighter duvet or even sleeping on top of the covers.
 
Noise is yet another thing that can have a detrimental impact on the quality of your sleep. To minimize the amount of noise in your room, make sure there’s nothing in the bedroom that could potentially make noises while you sleep. If it’s noisy outside your bedroom, try sleeping with earplugs.
 
2 – Avoid Caffeine In The Evening
 
As you probably know, coffee is a rich source of caffeine. This chemical changes the brain’s chemistry by binding with sleep inducing receptors known as adenosine in order to keep you awake. The stimulating effects of caffeine can wreak havoc on your sleep because they take hours to wear off. Therefore, if you are an avid coffee drinker, you might want to avoid your favorite beverage a few hours before going to bed.
 
3 – Get Comfortable Before You Sleep
 
There are many ways to get comfortable before going to bed and these can improve the quality of your sleep. For instance, taking a hot shower raises your core body temperature and this helps to improve sleep. Alternatively, having a hot bath can relax your muscles and help you have a soothing night of sleep.
 
4 – Try Essential Oils
 
Essential oils such as cedar wood, roman chamomile, sandalwood, valerian or lavender oil are all natural relaxants and can help you have an amazing night’s sleep. If you’re having a bath before bed, try putting a few drops of your favorite essential oils from the above list into the bath and then allow the aromas to work their magic. Alternatively, you can add a few drops of these essential oils to a diffuser, place it in your bedroom and let the relaxing scents slowly spread around the room while you sleep.
 
5 – Unwind Before Bed
 
One final way to maximize your sleep quality is to start unwinding and getting ready for bed a few hours before you sleep. You can do this by disconnecting from the Internet, switching off the TV and your other electronic devices and then spending the last few hour of the day doing a relaxing activity. Then for the last 30 minutes of the day, stop everything, empty your mind and focus fully on getting ready for sleep.

The National Sleep Foundation (NSF) recently released the key indicators of good sleep quality, as established by a panel of experts.

The key determinants of quality sleep are included in a report published in Sleep Health. They include:

• Sleeping more time while in bed (at least 85 percent of the total time)
• Falling asleep in 30 minutes or less
• Waking up no more than once per night; and
• Being awake for 20 minutes or less after initially falling asleep.

Summary
If you’ve been struggling to get a good night’s sleep, I hope the advice in this article helps to enhance your sleep quality. These 5 tips are very simple to implement but surprisingly effective. So give them a try today and start enjoying the best sleep of your life.

                                                                        *******************************

If you or someone you know have recently moved and are having trouble sleeping, this is a very helpful guide which includes:

* How to create a positive sleep routine
*Mattresses that help with sleep
*List of gadgets and sleep apps that help with falling asleep

For more info: Click here for 10 Tips for Better Sleep!

                                       Addiction In The Elderly

It's not uncommon to develop an addiction later in life, but the health effects of substance abuse in those over the age of 65 can be even more dangerous than those in younger users.

Substance abuse among the elderly (adults over the age of 60), particularly of alcohol and prescription drugs, is one of the fastest-growing health problems in the United States.
Addiction among people 65 and up is often underestimated and under-diagnosed, which can prevent them from getting the help they need.

Alcohol and prescription drug abuse affects up to 17% of adults over the age of 60 per the National Institute on Alcohol Abuse and Alcoholism (NIAAA). Due to insufficient knowledge, limited research data, and hurried office visits, health care providers often overlook signs of substance abuse among the elderly. This is made worse by the fact that the elderly often have medical or behavioral disorders that mimic symptoms of substance abuse, such as depression, diabetes, or dementia.

According to the Office of Alcoholism and Substance Abuse Services, substance abuse among senior citizens can be classified into two general forms: the “hardy survivor,” or those who have been abusing substances for many years and have reached 65, and the “late onset” group, which is those who form addictions later in life. Regardless of how old you are or when your addiction started, there are treatment options available to help you get back on a healthy path.

Causes Of Addiction In The Elderly
There are several things that could contribute to someone turning to substance abuse later in life. These could be health-related issues or life-changing events that take an emotional toll. These events may provoke substance-abusing behavior that can result in a full-scale addiction.

Potential triggers or causes for drug or alcohol addiction in the elderly include:

• Retirement
• Death of a family member, spouse, pet, or close friend
• Loss of income or financial strain
• Loss of purpose
• Relocation or placement in a nursing home
• Trouble sleeping
• Family conflict
• Mental or physical health decline (depression, memory loss, major surgeries, etc.)

The Dangers Of Substance Abuse In The Elderly
Drug or alcohol abuse among the elderly is particularly dangerous because senior citizens are more susceptible to the deteriorating effects of these substances. Individuals over 65 have a decreased ability to metabolize drugs or alcohol along with an increased brain sensitivity to them. This makes it dangerous for seniors to use drugs or alcohol at all, even if the person isn’t addicted.

Benzodiazepines, which are used to treat anxiety, pain, or insomnia, are some of the most dangerous prescription drugs for seniors. These are generously prescribed and highly addictive. The rate of senior citizens addicted to Benzos has increased every year.

Challenges In Identifying Addiction In The ElderlyAlcohol or drug abuse may actually mimic symptoms of other medical or mental health disorders. This makes it easy for doctors who encounter an older patient to chalk up declining mental or physical health to old age.

Not long ago, a medical colleague referred a 67-year-old woman to me with mild depression, weakness, and complaints of short-term memory loss. Her physician told her there was no clear medical explanation for her symptoms, given that her physical exam, exhaustive lab tests, and brain M.R.I. were all normal… The problem, I soon discovered, was that her alcohol consumption had tripled since the death of her husband a year earlier. She did disclose to her internist that she drank but minimized the amount. She had turned to alcohol, self-medicating her grief, but it only worsened her mood and impaired her memory, typical of alcohol’s effects on the brain.
- Richard A. Friedman, M.D., NYTimes.com

Symptoms Of Addiction In Senior Citizens
As people get older, their mental health, physical health, and personal relationships may start to deteriorate. Although addiction may be more difficult to recognize in this demographic, it’s important to pay attention to any unusual signs your elderly loved one displays.
Some signs of drug abuse include:

• Memory problems
• Changes in sleeping habits
• Unexplained bruises
• Irritability, sadness, and depression
• Unexplained chronic pain
• Changes in eating habits
• Wanting to be alone often
• Failing to bathe or keep clean
• Losing touch with loved ones
• Lack of interest in usual activities

Once an addiction is identified, it is critical to seek out a treatment center that has specific experience working with seniors facing addiction.

You should look for programs that specialize in this type of addiction and also offer case management services, as individuals over 65 typically lack the social support required throughout recovery. These case management services will provide the elderly with access to medical, psychiatric, and social resources to allow for a healthy lifestyle to continue after treatment.

Per the American Society of Addiction Medicine (ASAM) consensus panel, the following are recommended as effective treatment approaches for older adults in substance abuse treatment:

• Cognitive behavioral approaches
• Group-based approaches
• Individual counseling
• Medical/Psychiatric approaches
• Marital and family involvement/family therapy
• Case Management/Community-linked services and outreach

Get Help Today
The alarming rate at which individuals 65 years of age and older are developing addictions to various substances is certainly reason for concern and something that should not be ignored by medical professionals, caretakers, or family members. If you or someone you know is struggling with addiction issues later in life and needs help finding a treatment program, contact a treatment provider today.

It would be nice to go leave the busy city life every once in a while and go on a camping trip, to breathe in fresh air, enjoy nature's surroundings and go back to the basics.

When campers take their dog along on the trip, they will be able to loosen up and enjoy each other's company with no distractions, making it a fun way to make their bond stronger.

In case they happen to find themselves in the middle of nowhere as they head out with their tent to camp out underneath the stars, at least they will have peace of mind knowing that their dog is tucked up beside them.

Actually, there are health benefits when camping with a pet dog.

Fresh, natural air increases serotonin levels.

Spending some time outdoors like near the seaside or trees lets the body breathe in more oxygen, giving a camper and his pet a big break from the pollution and other chemicals experienced daily in the city. Also, this makes the camper feel happy since this releases serotonin inside the brain.

The serotonin hormone has an effect on different things in our body, including a person's mood, behavior, digestion and sleep, to name a few.


Sunshine boosts melatonin

When people are camping out in a place that is warm and sunny, they can benefit from the abundance of sunshine received. It helps even out the body's melatonin. This chemical affects the mood and sleeping patterns in a positive way when people have the right levels. Melatonin can also restore the dog's body rhythms, reproductive cycles and sleep patterns plus it can be given to help dogs that suffer from anxiety and phobias.

Reduce stress in a person and his dog

Camping is an effective way to de-stress humans and dogs. During camping trips, people can turn off their phone and other gadgets to relax, exercise, explore, read a book and do all sorts of things that they don't have time for when attending to their daily routine. Stress has a negative effect on the minds and bodies. Being more relaxed with their dogs will make their furry friends more relaxed as well.

More exercise

When they bring along their dog on a camping trip, the more exercise they get since their pet will motivate them to get up and about, whether they are making fire to roast marshmallows or heading out to explore the sights with their best friend. Camping involves more exercises outdoors than spending the day in an office so it will benefit a camper and his dog alike.

Sleep well

Since the camping site is located outdoors, where there is fresh air and trees or water, campers can definitely get a good night sleep with all the relaxation experienced. It can make anyone fall into a deep slumber, which incidentally also offers a load of health benefits.

Interested in purchasing a quality outdoor dog tent? Come and visit our online store today! That's where you can also find awesome store display tents for sale!

For info on RVing in Colorado, Click Here

Article Source: https://EzineArticles.com/expert/Karina_Popa/1432444
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