Let Your Heritage Lead You To Travel Destinations

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Copyright : Borislav Marinic

 

Though I thoroughly enjoy international travel for a multitude of reasons, the most meaningful trips I have taken have admittedly been the ones I took in an effort to learn about my ancestral roots.  The first time I went on a heritage trip was in September of 2014, exactly six months after I had ordered genotype testing through 23andme.  Despite the fact that I already pretty much knew the bulk of my heritage (Japanese and Hungarian), I was even more determined to visit Japan and Hungary after I received the test results.  It took me a full six years to visit Japan, but I was able to do so in March of this year, and made a point of visiting both prefectures which my grandparents were from.

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It turns out that my determination to visit my ancestral countries, occurred right at the beginning of the surge in heritage travel which has swept the globe.  One of the driving forces behind this boost in travel to ancestral lands has been the popularity of genetic testing kits such as the ones offered by 23andme. From personal experience, I can definitely tell you that a trip which is taken in an effort to learn about one’s heritage is definitely different from a trip which is taken for vacation purposes.

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Beautiful morning at Yasaka Pagoda and Sannen Zaka Street in summer, Kyoto, Japan. Yasaka Pagoda is the famous landmark and travel attraction of Kyoto.

 

Thanks to AirBnB, people can stay in dwellings which are more reflective of the culture which they are visiting, and thus more authentic and rich.  According to AirBnB, there has been a 500% increase since 2014 in travelers who use the AirBnB service to book accommodations and experiences.  Close to 80% of these trips are taken either with one travel partner or alone, which suggests that these treks are indeed meant to establish connection with mother cultures.

It’s no surprise that AirBnB and 23andme have joined forces and are offering services specific to heritage travel on their websites.  On 23andMe, customers who receive new ancestry reports, are now able to click through to their ancestral populations and find Airbnb Homes and Experiences in their countries of origin. Correspondingly,  Airbnb has dedicated pages which correspond with 23andMe’s genetic populations, making it a breeze for customers to book accommodations in the countries which emerge on their reports.

If you’re thinking of booking a heritage trip but are hesitant, take it from someone who has not only visited her two main countries of origin, but who has also visited the other countries (Italy, Greece, Germany, France) which had popped up on the genetic testing report, and just GO.

Do Your Finances Need A Tune-Up?

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This year has certainly been full of surprises, partially from the fear surrounding COVID-19, and partially from the economic upturns which have wracked the entire globe. From long furloughs to unemployment, people everywhere are feeling the financial effects.  We are officially in a recession, which makes it even more important for everyone to review their finances and find ways to protect themselves during the financial downturn.

There are general financial guidelines which should always be followed, such as paying down debt, establishing an emergency fund, finding other means to generate income, and continuing to contribute to retirement accounts.  Another vital component in good financial health is establishing a budget and really examining your spending habits.  Almost invariably, people find out after they create a budget that they are spending money needlessly on frills that they don’t need.  By eliminating those hidden money drains, it becomes easier to cover living expenses, thus reducing some of the stress involved in getting by financially.

I have had a budget in place for over 30 years, and I have seen the power it wields.  By following a budget, I was able to pay down all credit card debt, pay off a car, establish an emergency fund, and put money aside for retirement, so I know it can all be done.  Even at this point, with zero debt, I am acutely aware of my budget, and I review it on an almost weekly basis to make sure I am on track.

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If you need help in establishing a budget, you can use a budget calculator. I found a wonderful budget calculator on Pigly.com which is very easy to use, and extremely thorough.  It helps you break down all expenses, from the essentials to debts and savings so you can target all your goals and ensure that your income is allocated optimally. All you have to do is plug in your income, and the calculator will automatically generate a low end and high end for all the categories.  So even if you have never established a budget before, you can set one up instantly.

When budgeting, don’t be afraid to contribute to your retirement accounts right now, as long as you have your debts paid down and you have an emergency fund in place.  I am a big proponent of Dave Ramsey’s investing philosophy, and I am grateful that I educated myself on financial wellness and dug myself out of what once seemed like a desperate situation.  It was only after I had paid off all of my credit cards and established an emergency fund back in 2013 that I began aggressively started putting money aside for retirement.

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The fact is, we are living in uncertain times and need to be prepared for whatever hits.  By buttressing our financial health, getting creative with income streams, and following a budget, we will be better equipped to survive the ebb and flow of the current economy.

How Coronavirus Has Changed Our Shopping Habits

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Shopping habits have changed dramatically since the appearance of COVID-19 and the subsequent scramble to socially distance and protect ourselves.  Grocery stores and retail pharmacies now have plexiglass shields at the checkout stands, and there are shoe stickers on the floors as visual reminders of the six foot distance we are urged to keep from each other.

Malls are nearly empty, and many merchants haven’t even dared open their doors.  The days when you could just hop over to a local store and pick up a couple of items have been replaced with long lines of people waiting to get in, and staple items which are perpetually low in stock or completely depleted.  Let’s not forget about all that toilet paper hoarding which defined the earlier part of 2020.

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The new normal when it comes to consumer spending is largely confined to purchasing only the essentials, but there has also been a peculiar yet predictable surge in what can reasonably be described as online retail therapy.  Since we’ve basically been forced to become homebodies, our shopping preferences have changed to reflect this lifestyle shift.  Online streaming services have increased dramatically in popularity, as people search for shows and films to chew up some of their time at home.

Industries which have seen an uptick in their sales since the global pandemic hit include food delivery and takeout services, alcohol, exercise equipment, health supplies such as masks and hand sanitizer, and beauty and wellness products.

Some people have been compelled to stock up on bundles of essentials like pasta, toilet paper and the like, while others have fallen into the habit of purchasing unnecessary items, perhaps a long coveted item which was purchased with the attitude, life is short, might as well buy it.

The following excerpt from an article by Leanne Italie is an excellent description of the purchasing habits which many of us might find ourselves falling into as this lockdown continues:

“Shopping as therapy has been shown to reduce negative moods and boost overall happiness,” he said. “The big downside, however, is that such relief is very short-lived. That good feeling very quickly dissipates.”

Mr. Galak said some research points to “shopping while bored” as a variation with less emotional payout.

“Browsing for things that one doesn’t need fills the time and then clicking `buy now’ just naturally follows,” he said. “Consumers may find themselves on page 20 of a search result for a new pair of shoes, a place that when engaged and not bored, they would never reach.”

Jennifer Salgado, 42 of Bloomfield, N.J., is a shopper with many heads these days.

“Resourceful me has purchased: a pasta roller and drying rack, because now I’m Ina Garten; stuff to make hand sanitizer, because I’m now a chemist; and dog nail clippers that my 76-pound bulldog noped out of real fast and is now looking like Snooki from the ‘Jersey Shore,’” she said.

There’s also “luxurious me,” Ms. Salgado said, snapping up 96 macarons from a bulk-buying store, along with the Jennifer who needed 24 pounds of frozen peas.

“Most of the time, I forget what’s coming,” she said, echoing others who accepted long delivery dates out of fear. “And most of the time, I realize I never really needed these things in the first place.”

Kellie Flor-Robinson of Silver Spring, Md., just may be a combination of all of the above.

“I ordered a case of Moet,” she said. “I’m not sure that it was an accident, though — this thing has me buggy.”

 

 

Green Thumb

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Like many others who have been sequestered at home for the last few months and have gained a  new appreciation for the homestead, I found myself gravitating towards cultivating plant species which I had never grown before.  At first, I thought it would be nice to add a collection of vegetables, fruits and herbs to my side yard, so that is where I started.  I ended up with a small collection of edible plants which are a nice addition to the succulents I have out there.

Evidently, the side yard project wasn’t enough for me, and I slowly began adding numerous new houseplants into the interior of my home towards the end of May.  In the span of less than a month, my indoor plant collection grew from 6 to 35.

A view of my kitchen plants

 

I’ve had this Aglaonema commutatum “Silver Bay” for many years. I bought it in 2003!

 

Before you start thinking that I had suddenly taken on more than I could handle, I once had over 70 plants inside a 1,320 square foot cottage-style apartment back when I was in the midst of my medical training, as well as a whole patio full of outdoor plants, and rosebushes at my front door.  During that time, I proved to myself that I did indeed have a decent green thumb, and thought nothing of allowing my vining and creeping plants to encroach the walls of the place and assert their presence.  Entering my abode was like entering a lush jungle, and people would remark constantly on how many plants I managed to squeeze in that space.

My largest Zamioculcas zamiifolia plant, which threw out all this growth less than one month after I purchased it.

 

My Peperomia shelf…Peperomia scandens, Peperomia caperata rosso, Peperomia obtusifolia variegata

 

Now I am in a 1,632 square foot townhouse, with less than half the number of plants I once nurtured.  These days, I favor more hardy plants like Hoyas, Senecios, and Zamioculcas zamiifolia (aka ZZ plant) which won’t beg to be watered constantly.  Not that I plan to traipse all over the globe anytime soon, but 1) you never know, and 2) I don’t want the responsibility of taking care of petulant plant babies.

Lovely Hoya shepherdii in the master bath…

 

Hoya obovatas are so cool…I’m training this one on a loop…

 

Hoya pubicalyx…I loved this plant so much, I bought a second one!

To be honest, I cringe at the phrases “plant mom” and “plant dad”, but I can see how people would be compelled to fuss over plants in the same way they fuss over pets or children.  Whenever I see new growth on a plant, I get a bit giddy, and tend to monitor it to see how it is progressing.  I now also juggle a staggered watering schedule, which means that some plants are watered weekly, some every two weeks, a few every three weeks, and once every six weeks, my largest ZZ plant gets a drink.  However, other than watering and fertilizing, the needs of my plants don’t interfere with my normal daily life.  I also don’t worry about light needs, because I have intentionally chosen prime spots for the plants which require more sunlight.

The science nerd in me also enjoys learning all the nomenclature, which is no surprise coming from someone who memorized the longest word in the English language (pneumonoultramicroscopicsilicovolcanoconiosis) at the tender age of nine, and who was forced to learn about 15,000 terms while in medical school.  There is something about scientific language which absolutely thrills me and satisfies my constant thirst for learning.

Who has developed a new interest in gardening since the lockdown started?  I’d love to hear what other people have been drawn to plant-wise.

 

 

 

ALL The Ramen!

Sendai ramen

As a result of my Japanese heritage, my palate has always been primed for ramen.  I’m not talking about the economical dried version which has become a rescue meal for most monetarily challenged college students (admittedly, I availed myself of this habit when I was a struggling college student and also holding down two jobs).  I’m talking about authentic, Japanese ramen which can be found in ramen houses in Japantown areas around the United States, as well as ramen shops and yatai (stalls) throughout Japan.  A steaming bowl of authentic Japanese ramen is a masterpiece, full of slurpy golden noodles, briny broth, meat, and vegetables, irresistible and unforgettable.

There are over 32,000 ramen houses throughout Japan, and there are enough ramen varieties and regional variations to steep your fascination for this delectable soup.  It is quite common to see long lines of people spilling onto the street in anticipation of a bowl of heaven from the more popular noodle joints.

In the months leading up to my trip to Japan, which took place in March of 2020, ramen was the dish I was the most excited about eating while in my maternal grandparents’ native land.  Even though I am supposed to avoid wheat and eggs, I was NOT about to deprive myself of ramen while in Japan.  I ended up paying the price every single time I consumed a bowl of ramen, developing abdominal cramping within 20 minutes after ingesting each bowl of those incredible noodles.  Then the next day, I was ready to eat more ramen, even though I knew full well that my belly would writhe in digestive protest.

There wasn’t a single bowl of ramen I had while in Japan that was less than spectacular, and I truly got a kick out of the bizarre yet efficient way in which most ramen houses had their patrons order (basically, you order from a station and pay through it as well, without any human interaction).  I was also intrigued by the distinct regional variations which popped up depending on what prefecture I was visiting.  Curious about the main types?  Click here to learn more.

Sapporo Ramen…miso base with ground chicken, crabmeat

I quickly noticed that in Sapporo, miso ramen was featured in many of the ramen-ya.  And before you think it’s just a basic miso, noodle masters add in fresh garlic and ginger and simmer with pork broth for an unbelievably tasty concoction.

Kyoto Ramen

Kyoto Ramen

I had both shoyu ramen (first image above) and miso ramen while in Kyoto, and loved both.  Then as I headed further south, I encountered creamy, extremely flavorful broth.  In Okayama, I encountered a specific type of  tonkotsu style broth, made from slow simmered pork, but with Okayama-specific seasonings.  Delicious.

Okayama ramen

Then I arrived in Kumamoto, my grandmother’s birthplace, and noticed that the ramen houses featured a very milky, rich, flavorful broth which was also made from pork bones for many hours.  Though I am not a big consumer of pork, I was happy to ingest it daily as part of my almost daily ramen indulgence.

Obviously with all the ramen around, I didn’t follow a low carb diet.  In fact, I had rice balls to snack on whenever I rode the shinkansen (bullet train), and I had a devil of a time finding high protein meals or snacks of any kind.  So I just allowed myself to enjoy the constant carb bump for 2 weeks straight. If you ever travel to Japan, don’t deprive yourself of ramen, rice, mochi, manju, and other carb-heavy foods.  You will be moving around so much during the day that you will burn off the carbs pretty steadily.

A Great Solution For Hot Flashes

Several months ago, I began using a product called Personal Summer Comfort®, an all natural supplement designed to treat hot flashes in perimenopausal and postmenopausal women.  I went through menopause several years ago, but my thermostat is constantly set on high, and there are times, especially when the mercury climbs outside, when I burn up like the Mojave Desert.  I know you ladies who suffer from hot flashes are well acquainted with that sudden burst of intense heat which is guaranteed to make its sufferer completely miserable.

Personal Summer Comfort® is a high potency formula featuring a combination of herbs which work in tandem to support the nervous system and alleviate those dreaded hot flashes.  Rosemary has proven effects on estrogen balance by its ability to flush the liver of estrogen while also promoting the formation of 2-hydroxy estrogens, supports thyroid function, and  lowers cortisol levels. Sage, oat straw, sarsparilla, spirulina, and kelp, substances which are known for their effectiveness in treating hot flashes and night sweats, are used in this formula as well.

I opted to try Personal Summer Comfort® in the gel-caps, but for women who have trouble swallowing capsules, there is also a liquid formulation.  About a week after I began taking this supplement, I noticed that I was able to sleep at night without fighting a strong urge to throw the covers off my body.  I also noticed that I could comfortably cruise through my day without so much as a warning mini-hot flash.  I have even been able to run a flat iron through my hair on a hot day, a task which was absolute torture before I began taking Personal Summer Comfort®.

I always use myself as a guinea pig for supplements and other products which I endorse, because I have to believe in the product in order to promote it.  Well, I can honestly say that I am a big fan of Personal Summer Comfort®, and I’m thrilled that I can now recommend a product to my menopausal patients and friends which is completely natural, safe and highly effective. 

This is also a great time to start taking Personal Summer Comfort® if you have been suffering from hot flashes, night sweats and irritability.  With summer just around the corner, we ladies need all the help we can get to stay cool and calm!

Check out Personal Summer Comfort® at:

Personal Summer Comfort Homepage

Enter code big20off for 20% off your order.

 

6 Interesting Benefits of Yoga for Seniors

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By Karen Weeks

Karen Weeks – Elderwellness.net

karen@elderwellness.net

Yoga can be practiced by anyone at any point in their life. Participation in yoga has nearly doubled in just a couple of years as people have realized the powerful health benefits that it provides. If you’re a senior who is considering getting started in yoga, here are some benefits you may enjoy from your practice.

 

  1. Better dental health

 

There is a well-defined link between mental health problems, like stress and depression, and poor dental health. When you’re stressed out, your immune system is weakened and your gums are more prone to bacterial invasion. Antidepressants can also dry out your mouth, which can make it harder to wash food away from your teeth and gums. If you tend to grind your teeth when you’re stressed out, you can also have problems with your jaw. 

 

Yoga is an excellent activity to help relax you. You learn better breathing patterns as well as how to soothe your mind and body. These are good stress-reducing activities that have long-term effects. Despite yoga’s benefits for oral health, you should still find a dentist to visit if you have problems with tooth or jaw pain.

 

  1. Improved gut health

 

Changing diet and age can reduce the overall diversity of microbes in the gut, and this lack of diversity can make the body less healthy and responsive. Hyperbiotics explains that exercise can boost gut health by improving the gut microbiome. The gut microbiome is the collection of microbes that naturally live in our bodies and help us digest. Yoga is one easy exercise you can start, even if you haven’t exercised in a while. This physical activity will help you achieve a happier gut, which will help you feel happier overall.

 

  1. Healthier joints

 

Yoga can improve flexibility and joint health. When it’s paired with meditation, it can reduce stiffness. Part of this comes from learning proper alignment of the body, as well as learning how to modify poses that can help minimize pain in your body. Meditation helps you develop a greater awareness of the stiffness in your body and work on relaxing whatever might get stiff.

 

  1. Reduced blood pressure

 

Research has suggested that yoga and meditation as a possible way to alleviate mild problems with blood pressure. Yoga can be a light-intensity activity, which is great if you’re a beginner. Physical activity is recommended for people who have high blood pressure, and yoga can be a big part of that. It can also help your stress response which can impact your blood pressure. Yoga is a good combination of getting your heart rate up while also relaxing your body and mind.

 

  1. Better balance

 

Research has demonstrated that yoga can be a powerful way to improve balance and mobility in older populations. This is especially important in arming you against potential falls and bone breaks. Yoga has all sorts of poses that can help you gain strength and balance within yourself, such as “tree pose.” It will also help you improve your core strength, which helps your balance as well.

 

  1. Strong bones

 

A critical part of bone health is getting physical activity. Some activities are better than others when it comes to building and maintaining strong bones. Yoga is one of these activities, as you build greater strength in your muscles and bones, and you can do it all in a low-impact way. However, if you have low bone density, make sure you do alternatives to specific poses or avoid them outright, such as forward folds and spinal twists. Listen to your body, and avoid any pose that feels painful.

 

Where to Do Yoga

 

Now that you’ve learned all about yoga’s benefits, you may be interested in how to get started on your own yoga practice. The beauty of yoga is that it can be practiced in the comfort of your own home. You can access fitness apps on a fitness tracker or other device to learn yoga poses, or refer to YouTube exercise videos that are geared toward seniors. You may also find that during your at-home practice, you’ll want to enhance your yoga routine with additional exercises like stretches, chair exercises, and resistance training. Mixing up your exercises can help you stay motivated and improve workout performance.

 

If you’d prefer to practice yoga outside of the home, you can learn from a professional yoga instructor who can teach you how to do each pose properly. You can check out some yoga studios in your neighborhood; some may even offer classes specially suited for seniors. 

 

An important part of starting your yoga practice is modifying it to fit your individual circumstances. Start slowly, and focus on poses that you’re comfortable with. As long as you’re careful and comfortable with your progress, yoga is worth giving a try in your senior years.

Take Care Of Your Teeth!

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Have you ever spoken with someone who had such bad breath that you were tempted to turn away or shield your nose from the olfactory onslaught? If a person has such bad breath that it is very noticeable to others, his or her oral health is very poor, with excessive levels of oral bacteria. When oral bacteria levels are left unchecked, the most obvious conditions which develop are gum disease and tooth decay.

Your mouth is a veritable breeding ground for bacteria, and though most of the microbes which take up residence in your mouth are harmless, some species can also enter your lungs and digestive tract and wreak havoc on them. In addition, bacteria which enter the bloodstream from inflamed gums can travel to arteries in the heart, causing them to harden, which then causes plaque to develop on the arterial walls and impede blood flow. In plain terms, bacteria from your mouth can increase your risk of stroke or heart attack. Another vital organ in which oral bacteria can accumulate is the brain, increasing the risk of development of Alzheimer’s dementia.

So how do you most effectively control the amount of bacteria in your mouth and protect yourself against development of major diseases? The most obvious advice is to brush and floss daily, but there are also a number of other guidelines which you should follow for the healthiest teeth and gums.

FOR OPTIMAL ORAL HEALTH, DO THE FOLLOWING:
* brush teeth at least twice daily
* floss daily
* brush your tongue daily
* don’t brush too vigorously
* go for professional dental cleaning every six months
* reduce sugar intake
* get cavities filled as soon as you discover them

I know that many people get very lazy about flossing in particular, complaining that it is tedious and not worth the time. Admittedly, I used to be one of those people until about 15 years ago, when I made a concerted effort to floss daily, and I can tell you that it has made a difference. How do I know? Because when I go for my regular dental exam and cleaning every six months (and I go like clockwork), the dentist or hygienist doesn’t have much to scrape off my teeth. The trick with flossing is to curve the floss and run it along the tooth to remove any stubborn plaque and food items which may be hugging the curves and the spaces between each tooth. Once you get the hang of it, it’s a snap to do.

I also prefer an electric toothbrush with soft bristles. For those of you who use a heavy hand when you brush your teeth, bear in mind that you are wearing down your enamel when you brush vigorously. Allow the oscillation of the brush bristles to do the work. It’s also better for your hand and wrist.

Tips for Seniors Who Want to Burn Body Fat and Get Better Sleep

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Please check out this fantastic article by Karen Weeks of Elderwellness.net on optimizing sleep in older individuals.

By Karen Weeks

karen@elderwellness.net

It’s a well-known fact that we burn calories while we sleep. Therefore, the higher the quality of our sleep, the more fat we will burn throughout the night. But sleep and body fat are even more intertwined than that. Lack of sleep, which is common among seniors, can lead to weight gain, and excess body fat can impede your quality of sleep. It’s a vicious cycle.

If you’re a senior, there are steps you can take to maximize the calories you burn during sleep, and there are also practical things you can do throughout the day that will help you reduce body fat and get better sleep. Here’s what you need to know.

Eat Better

Eating well is a cornerstone of healthy living. And yes, it can even help you sleep more soundly.  If you’re super busy and fast food is a part of your normal routine, consider getting an electric pressure cooker. That way, you can cook fast, healthy meals at home and avoid the consequences of fast food. Before you buy anything, check out reviews of various pressure cookers to compare quality, prices, and ease of use.

It’s also worth considering that there are certain foods you can eat late at night that will give your metabolism a boost, which will help you burn more calories in your sleep. Protein shakes, pistachios, plain yogurt, strawberries, and cheese are just a few examples of healthy late-nightsnacks. Just be sure to keep the portions under control so that your body isn’t working too hard to digest, which can keep you from falling asleep.

Get a Move on It

Exercise is another thing that can help you lose body fat and get better sleep. Not only that, but it also comes with a number of mental health benefits, such as improved self-confidence and reduced stress, anxiety, and depression.

There are many types of exercise that are safe and beneficial for seniors. Many older adults opt for low-impact movements like swimming, cycling, brisk walking, and using the elliptical. The important thing is that you find something you enjoy and that you do it for at least 30 minutes a day, even if you need to break it into 10- or 15-minute segments.

When you have a solid exercise routine, you will have more energy throughout the day and it will help you feel more tired by bedtime. Morning and afternoon routines tend to work best for improving sleep, as exercising in the evening can make it difficult to fall asleep.

Establish a Killer Bedtime Routine

If you want to get better sleep and burn off more calories, you need a bedtime routine. This can include anything that helps you fall and stay asleep. Try to go to bed and wake up at the same time each day (even on weekends). Also, try a variety of activities that help you wind down and get ready for sleep. Taking a warm bath, listening to soft music, practicing yoga, meditating, and reading a book are all things that can put you in the right frame of mind to drift off.

Make Your Bedroom Dark, Quiet, and Cool

Your bedroom is also important when it comes to healthy sleep, so make sure this space promotes relaxation by keeping it dark and quiet leading up to bedtime and throughout the night.

Keeping the temperature a little cooler can improve sleep as well. Moreover, consider removingthe use of electronic devices (e.g., smartphones, tablets, TVs, etc.) from your bedtime routine, as the blue light emitted from the screens can be a sleep disrupter.

If you want to reduce your body fat and get better sleep, make sure you’re following a healthy diet and exercise routine. Also, create a good bedtime routine and turn your bedroom into a sleep haven. Just because poor sleep is common among seniors doesn’t mean you have to accept it as your fate. Making little changes like these might be all it takes to help you improve your overall health and well-being.

Treating Low Testosterone In Women With DHEA

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Many women who have low serum levels of testosterone (normal total levels range between 15–70 nanograms per deciliter) are often wrongly convinced by their doctors, loved ones or coworkers that they are suffering from depression or stress. Low testosterone in women commonly causes fatigue, low libido and sleep disturbances, symptoms which are also found in mood disorders. The fact of the matter is, like men, women become deficient in testosterone as they age, and may manifest a whole host of symptoms.

Here are some common symptoms of low testosterone which women may experience:

muscle loss
muscle weakness
weight gain
increase in fat stores
reduced libido
decreased sexual satisfaction
vaginal dryness
low fertility
irregular periods
dry skin
thinning hair
bone loss
development of cardiovascular disease

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Copyright : alphaspirit

While some women will agree to boost their testosterone levels by using testosterone supplements (either injected or in topical form), there are numerous side effects which may emerge from such therapy. These side effects, some of which are irreversible, include hair loss (male-pattern baldness), weight gain, insulin resistance, acne, excess facial hair, hirsutism, deepening of voice, aggression, enlarged clitoris, and smaller breast size. If a woman is concerned about these side effects, she can turn to DHEA, regular exercise, and certain foods to increase testosterone levels.

A significant increase in serum testosterone levels has been consistently demonstrated during the hours following exercise, so a regular exercise regimen will naturally and safely increase testosterone levels in women. There are also numerous foods which boost testosterone levels in the body. They are:
Bananas
Pomegranate
Ginger
Asparagus
Onions
Tuna
Salmon
Oysters
Eggs
Beans
Nuts

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Copyright : annyart

What if exercise and the introduction of testosterone-raising foods isn’t enough for a woman to create normal testosterone levels in the blood? A hormone which is secreted in the bloodstream by the adrenal glands known as dihydroepiandosterone, or DHEA, can be taken as an oral supplement. DHEA is converted in the body into DHEA sulfate, then androstenedione, then ultimately to testosterone and estrogens. DHEA reaches its highest levels in the body in one’s twenties, when undergoes a slow and steady decline (about 10% for each decade of life). Oh the joys of aging, right? Probably the most concerning aspect of DHEA’s decline is the potential development of major diseases such as heart disease and cancer, but another confounding aspect is the decline in the sex hormones, with a corresponding drop in muscle mass, increase in visceral fat, skin changes, and all the other symptoms associated with perimenopause and menopause.

It is widely believed that DHEA is a key hormone which can be administered as an anti-aging treatment for older individuals. One key study followed 30 male and female subjects ranging between 40-70 years of age for six months, during which time they were given 50 mg of DHEA per day for 3 months, then 3 months of placebo, in random order. It only took two weeks for patients taking DHEA to reach the serum DHEA levels of young adults, and after 3 months on DHEA therapy, the majority of subjects reported improved sleep, more energy, and less anxiety. Another study which examined women between the ages of 45-55 found that the subjects who were given 50 mg daily of DHEA had significantly higher testosterone levels than women who were in the placebo group.

If you are a woman considering boosting your blood testosterone levels with DHEA, please make sure to get a full workup and bloodwork from physician who is well-versed in hormone replacement therapy to determine whether you are indeed deficient in testosterone. I always advise starting with DHEA as opposed to testosterone, since the side effect profile of DHEA is much more tolerable than that of testosterone. I also recommend getting your DHEA supplementation compounded with pregnenolone from a well-respected compounding pharmacy for the best purity and quality. You may still experience some side effects from DHEA supplementation, especially at higher doses (in excess of 25 mg daily). These side effects include oily skin and acne, skin thickening, hair loss, stomach upset, headache, insomnia, high blood pressure, changes in menstrual cycle, facial hair in women, deepening of the voice, and fatigue.

REFERENCES
Morales AJ, Nolan JJ, Nelson JC, Yen SS. Effects of replacement dose of dehydroepiandrosterone in men and women of advancing age. J Clin Endocrinol Metab. 1994 Jun;78(6):1360-7.