28 Oct

I want to wish everyone a Happy Thanksgiving.

It is a time to sit back, count your blessings and hopefully feel grateful for the life you live, the people you love and the hope for a more peaceful life.

Let me spoil that magical thought and let's look at the meal itself.

Every year I have counted up the calories for patients, much to their disdain, that are consumed during the Thanksgiving meal.  Hold on, it is much worse than you might have thought because it reflects small portions and no seconds or the turkey sandwich at 7 pm.  Please just see the fun in this, we need some lightheartedness.

The first thing I want to acknowledge is November is National Stress Month. Interesting, right?  Elections are in November.  Coincidental?
Nevertheless, lets look at stress.  It is also National Diabetes Month but I will cover that in the  Medical Category in the main blog.
What Is Stress?  A feeling of emotional strain and pressure, a psychological pain per Wikipedia.
We each have our own definition of what stress is depending on how we interpret it.  
What Is The Cause? Feelings of being under a great deal of pressure, worry, reaction to big changes in our lives, a lack of control in a situation, overwhelming responsibilities, societal pressures, discrimination/hatefulness, abuse, fear, money or health issues, or just being overscheduled.  Of course it is much broader than that, but in essence, not feeling in control of your life or peacefulness.
Can Stress Be Good?  Yes, there are good and bad stressors in life, depending on how you view the issues. It can be motivating as in wanting to achieve something that you feel passionate about, ie a half marathon. Generally feelings of stress are often a warning that something is off in your body.
Science Behind Stress: Cortisol and adrenaline are released in your body when you sense a stressful situation along with norepinephrine, dopamine and glutamate.  These chemicals affect other areas in your body besides disrupting your normal peaceful balance. There is a fight or flight component which makes your heart race, your skin flush, gastrointestinal issues, and in the long term can affect your immune system and even raise your blood sugar. Consider it your bodies' natural alarm system.  If left unchecked your body can develop chronic issues with headaches, disease, muscle tension, forgetfulness, heart attacks and memory loss.  There is enough research to prove that chronic stress can lead to Alzheimers.  We are all at the age, whatever that age may be, to have a healthy respect of this dreaded disease.
Is It Genetic?  Stress and anxiety have a genetic component plus an environmental factor.  Nurture versus nature.
How To Control?  Identify it first.  Don't just accept stress as normal.  Listen to people that care about you and witness its' effects on you and them.  Start with the basics, your diet.  Is it filled with processed foods? Can you start by going two days a week w/o fast foods or anything in a package?  Is your diet balanced? (Do you know what that means?)  Fruits vegetables, complex carbs, adequate protein, some dairy.  Do you exercise 150 minutes per week? I learned 20 years ago that 20 minutes of walking has the same effect on your brains' peaceful chemicals, ie serotonin, as Prozac 20 MGM. It works for me as it re-regulates me.  Slow your life down and don't overcommit.  Make to do lists, include your family in the "to dos".  Is your family stressed? Evaluate their stress because we don't want 4-5 people in your home feeling like you.  Try Pilates, practice quiet time, even 10 minutes per day, You Tube 10 min Meditation, Yoga. Lastly, think of an evening for yourself or the family with "no screens", tv, phones, computers.
Lastly, it is amazing how you can improve in a short period of time once you concentrate on the change.  You are worth it and change is good.
I wish you luck.


Thanksgiving Calories
It Is Worse Than you Think

Every year I added up all the calories in a typical meal and handed it to my patients.  It was a fun ritual they grew to expect, then moan about it.
Remember, it is a day of pleasure, ritual, thankfulness and it is best to forget the numbers.  Have fun, be grateful and love the people you are with.
Here we go!

Turkey,                                                    6 ounces                       177 calories
Dressing                                                 1 cup                             350  calories
Mashed potatoes/gravy                         1 cup                             257 calories
Cranberry sauce                                      1/2 cup                         130 calories
Dinner roll                                               1                                   100 calories
Green bean casserole                              1/2 cup                        183 calories
Glass of wine                                            6 ounces                      120 calories
Pumpkin pig                                            1/8th                            350 calories
Pecan pie                                                 1/8th                            503 calories

Now the total----------------2170 calories

Have a light breakfast with protein, keep the calories under 300, make appetizers that are low calorie, crudite type, watch your alcohol and most important, after the ritual of the meal, have a route to walk 1-2 miles with your guests.

Bingo.  You just survived a calorie laden day with grace.

Enjoy your day and no politics, lol


Medications That Affect Balance

This is a brief list, and there are probably more, to help you be aware of these meds and balance issues.  

It does not mean that you stop these meds, it means that you talk to your Health Care Provider, especially if you are having any balance issues.  The last thing that you want is to fall and break a hip.

They are:  antidepressants, anti-anxiety meds, antihistamines, blood pressure meds, diabetes drugs, heart drugs, pain meds and sleeping drugs.  This list encompasses a great deal of meds that people take, so please talk to your HCP.  In the mean time, lets' be proactive and start a very specific exercise for balance.

Stand next to a counter or something stable.  Two feet on the ground, lift one knee to a 90 degree angle.  Hold on. 

Have one hand lightly touching the counter for balance, then count 1001, 1002, 1003, until you feel unstable and have to put your foot down.  Do it again, same side until you can count to 1010.  Reverse sides.  The next night you practice the same thing until you count to 1011. Remember, if that foot hits the ground, start over. The idea is  to teach your brain to create balance. Every night, add one more.  If you wobble and put your foot down, restart the count. When I first started I was a weeble-wobbler, now I can go to 100 and feel my balance has improved. It takes moments and it is one more way to be proud of yourself and hopefully not fall on a public sidewalk.

Good luck!


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