Meditation - Another Step Toward Wellness

I've been meditating for a number of years, as I'm sure many of you have, as well. I know there isn't a right way or wrong way to do it, but I often feel I'm missing something. My mind frequently wanders and what I understand is bringing the mind back again and again no matter how many times it goes astray is a huge part of the meditation. I've heard it compared to a puppy who roams - keep bringing her back to the place to "stay". The wandering is something the mind does and is not wrong. At times I think of meditation as a mediation between the mind that wants to quiet down and my energetic self that wants to be accomplishing something "important".

I listened to Dean Ornish being interviewed by Oprah and he talks about his experience with meditation. He is a world renowned doctor saving lives by changing diets of heart attack patients.

He was a suicidal young college student when he serendipitously met a swami who introduced him to meditation. The swami explained that nothing can bring us lasting happiness. It is our nature to be peaceful and happy - we have it already. Not being mindful of this, we end up running after all these things. If only I had a bigger house, a nicer car, more money, more power, etc., then I wouldn't be unhappy and depressed. I'd be happy, people would love me- if only.

As Dr. Ornish says; when you quiet down your mind and body through meditation, you realize you already have happiness. It's within you - you don't need to go chasing after it. We have a center, a groundedness, a stillness that is always there.

This is not navel gazing. This is a highly effective way of slowing down the mind and body and has been established that it:

Improves:
- Immune system
- Sleep
- Efficiency of oxygen use in the body
- Production of the anti-aging hormone DHEA

Decreases:
- Blood pressure and hypertension
- Cholesterol
- Anxiety and depression
- Insomnia
- Production of stress hormone

(Thank you to Deepak Chopra for this list).

So, no, I am not missing anything. I will continue my daily morning meditation and do my best to remember that the straying mind is part of the process and this practice is important.

xo

Community - An Important Step to Wellness

There is a lot of information available today regarding how to be healthy through exercise and diet. Most of us are well informed in these areas. Another way to maintain optimal health that can add years to our lives and life to our years are the relationships we have. From our significant others, to children and grandchildren, church members, and friends - these connections are invaluable to our health and well being.

It is so vital that we feel seen and heard when we share our thoughts, dreams, vulnerabilities, pain and successes with others. It doesn't take a huge amount of people to form a community. It can  be one or two people that you trust and care about, in order to feel connected and fulfilled.

Since I lived in California for over 40 years, I have been blessed to have a group of friends that I connect with on a regular basis. When I first moved to Arizona in 2013, I didn't know any women except for the wives of my hubby's friends. That was hard, as they had their own friends and busy lives.

Fortunately, I was lucky enough to meet a neighbor and Shannon is now one of my closest confidantes. I'd be lost without her. In addition, I have developed a wonderful circle of friends through a mutual love of pickle ball.  Our friendships have grown beyond merely playing a sport. These women buoy me up when I feel down and listen to my complaints without too much eye rolling (kidding). They also inspire me to play better and to listen to my body and rest when needed.

It is important to recognize that our supportive relationships enhance our lives inviting better health and well-being. Sharing the ups and downs of everyday life, and the joy and heartache we all go through is easier to bear when there is a kind ear and heart listening.

This type of camaraderie is priceless and it's health benefits go beyond anything that medication can do.

xo

Younger Next Year, a Sequel

Thanks to the book Younger Next Year, I have learned the dire importance of 6 days of exercise; 4 days cardio, and 2-3 days of resistance training through weights, machines or even body weight exercises. I'd like to focus a bit on weight training. Yes, the weight training I keep putting off and putting off as I simply do not like it. After rereading this chapter, I am determined to get to the gym and begin a program. Perhaps, writing and sharing this I will feel compelled to actually do it.

Chris Crowley, one of the authors, writes about how he had a lot of sore joints: hips, shoulders, elbows, wrists, Achilles tendon, the works. All that went away, with the exception of his arthritic hands. Even his Achilles tendon, which he suffered with for decades, has responded. All because he began lifting weights on a regular basis. Yes, it took several months of weight training 2-3 days a week to reap these rewards. I am hoping (and praying) that I will have similar results. I, too, suffer from various aches and pains and even though I am determined not to let it slow me down, it inevitably does.

Now this is a scary statistic; ten times as many women die of heart disease as breast cancer. In fact, heart disease and stroke kill more women than the next seven causes of death combined! Shocking. Most cardiovascular disease is preventable. The number varies with different researchers but 70-80% of heart attacks and strokes are caused by lifestyle. The most sedentary women are five times more likely to die than the fittest women.

Of course, lifestyle embraces not only exercise, but diet, sleep, engagement with life and community, stress, alcohol and tobacco use, and body weight, among others. Too much to talk about in this post, but all are tremendously important.

I have learned from this book that cardio exercise and weight training can help to ward off cardiovascular disease and improve our lives in many ways.  Cardio exercise for me is a pleasure and I look forward to my hikes, dog walks and pickle ball. And if I can find a way to make weight lifting enjoyable so much the better.

xo

Younger Next Year and Beyond

A year or two ago I read the book "Younger Next Year -for Women" and it was an eye opener. Recently, I picked it up again and what a great reminder. I knew we should be exercising just as much, if not more as we age, to stave off the possible perils of advanced age. What surprised me is that we should be moving aerobically four days a week and lifting weights or using resistance machines two to three times a week!  Phew! That's a lot of exercise. However, the rewards are so worthwhile.

As the authors; Chris Crowley and Henry S. Lodge, M.D. said: "Exercise six days a week for the rest of your life - until you die. It is the great lifesaver and life enhancer for women." According to Chris and Henry, following this rule, and seeing the early results, opens you up to seeing the Next Third of your life differently. Exercise is magic.

When they say exercise, they don't mean a casual walk, a round of golf, an hour in the garden - though these certainly can be in addition to serious exercise. According to them - you want to sweat, you need to feel your heart pumping hard. (Needless to say - absolutely check with your doctor before embarking on an exercise routine if exercise is new to you). For me, hiking the desert hills of Scottsdale or the trails in Marin County or a couple of hours of pickle ball are my go-to choices.

Adding resistance exercise is the next step, as most of you know, and ideally, should be done in a gym either in a class or with a trainer or on your own, provided you know what you're doing.

I love their idea that there is a critical distinction between aging and decay. Aging is inevitable, but it's biologically programmed to be a slow process. Most of what we call aging is actually decay.

So how do we keep ourselves from decaying? The keys to overriding the decay code are daily exercise, emotional commitment, reasonable nutrition and a real engagement with living. Thank you Chris Crowley and Dr. Henry Lodge for this book and enlightening me and inspiring me to play harder six days a week and share this information with as many women as I can.

xo