In a prior column I shared just how critical sleep is to our overall health, both mental and physical. In this column I want to list three easy suggestions to help you fall asleep easier and to obtain a better quality of sleep. This will only be a brief summary as there is much written on the subject of sleep. In addition, there are now many resources and suggestions available for the person who is serious about obtaining quality sleep.

One – Tweak your eating habits:

Before beginning my research I had no idea our eating habits played such an important role in our sleep patterns. Eating sugars, refined carbohydrates and starches in the evening can cause a person to wake throughout the night, needing to urinate. It is better to eat a light protein and dark leafy green vegetables in the evening, and maybe some cheese or celery for a bedtime snack. If you suffer from insomnia consult with your primary care provider and have your nutrient levels tested. Proper amounts of potassium, vitamin B₁ and vitamin D are critical for quality sleep, along with magnesium and calcium. Most leafy green vegetables contain high amounts of potassium. Vitamin B₁ has been used to help cure Sleep Apnea.

Two – Revise your evening routine:

It is an American habit to watch television or to spend time on our computers in the evening before retiring. The blue light emitted from these screens stimulates the brain, causing it to believe it is morning, and time to begin the day. Sleep experts encourage us to turn off all electronics at least one hour before bed, and to use lamps instead of overhead lighting. One suggestion is to read a print book because electronic readers also emit the same blue light, again stimulating the brain. Other suggestions listed by sleep doctors are to play board games, do a puzzle or word search. Two favorite recommendations are to journal or to meditate.

The brain loves routines because routines means it does not need to work as hard remembering what needs done. Creating your own consistent evening ritual will assist the brain in relaxing, and in preparing for sleep.

Three – Examine your sleeping environment:

The two most critical things needed to create the ideal sleeping environment are proper room temperature and lighting.

When we are asleep our body’s temperature drops and apparently we sleep better with room temperatures around 68º Fahrenheit (20º Celsius).

The pituitary gland, located in the forehead, responds to light and dark. If you sleep in a lighted room the pituitary gland tells the brain it is time be awake, not to sleep.

There are additional things you can do to enhance your sleeping environment. Three of the most helpful are to place a house plant in your room as it releases oxygen into the air, use calming essential oils or listen to relaxing nature sounds while falling asleep. This is my new favorite sleep aide; I now listen to ocean waves each night.

All content Copyrighted, 2023, by Crystal Linn no portion of this document may be reproduced, in any form without express written permission of the author.

It is estimated that by the year 2050 there will be two billion people worldwide who are 60 years of age or older! These valuable citizens face special physical and mental health challenges which are unique to their age bracket. Each challenge needs to be recognized and addressed appropriately.

The World Health Organization defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity”. However, more than 20% of seniors suffer from mental or neurological disorders which are not a normal part of aging.

Two of the most common are Anxiety and Mood Disorders, which includes Depression. Substance abuse is also of concern as it is easy to overlook in the senior population, and is often misdiagnosed.

Many in this age group suffer from the stigma surrounding mental health concerns which makes them afraid to seek help. In addition, one fourth of deaths caused by self-harm are senior citizens.

Obviously, when not diagnosed or treated, mental health concerns can create serious problems for seniors and their loved ones.

The good news is there are many activities which can reduce the risk of stress and mental illness in seniors. Here are six simple ones.

1. Mental stimulation:

The brain needs stimulation to stay healthy, just as the body needs exercise to stay healthy. The list of possible activities is endless and includes brain teasers, learning a language, playing an instrument and playing board games or journaling.

2. Keep physically active:

This does not mean strenuous exercising. There are many fun ways to keep physically active such as dancing, yoga and leisurely walks. Most of us are aware how physical activity releases endorphins which helps a person feel better. Physical activity is also a good stress release. A cousin loved to dance and her therapist told her to ‘dance her anger out’. She danced so hard her feet bruised, but it worked.

3. Stay Connected:

It can be difficult to stay connected with family and friends. Everyone is busy with their own lives and many retirees do not wish to be a nuisance to their friends or a burden to their children. Sending, or receiving a phone call or greeting card can work wonders for lifting one’s spirits.

4. Volunteer:

This is another way for seniors to stay connected and to feel validated. Volunteering for a worthy cause gives seniors a sense of purpose and fulfillment.

5. Find a hobby:

Hobbies bring enjoyment, keeps the mind active and usually involves companionship. Depending on the activity a hobby, such as golf, can include physical exercise.

6. Caring for a Pet:

Many studies show how the bond between humans and their pets can increase fitness, lower stress and bring happiness. Other benefits of owning a pet are a decrease in blood pressure, a decrease in feeling lonely and increased opportunities for socializing.

While furry animals which can be held and petted are most ideal, a caged bird or fish in a tank can be helpful.

If owning a pet is not an option then volunteering at an animal shelter or pet sitting can work wonders.

All content Copyrighted, 2023, by Crystal Linn no portion of this document may be reproduced, in any form without express written permission of the author.

The first time I discovered the word eustress (pronounced YOU-stress) was while doing research for one of my columns. The clinical term eustress is a combination of the Greek prefix eu and the word stress. If you are unaware of the fact, the Greek prefix eu means well, good, pleasant and true. A good example would be the word euphoria.

The term eustress was coined by Dr. Hans Selye, a Hungarian-Canadian endocrinologist. Dr. Selye did much research on the body’s response to stress and realized there are both positive and negative stressors in our lives. He also discovered that negative stress itself can kill a person just like a disease can. Other experts have carried on the research he began, and continue to learn more about how stress impacts our daily lives for good or for bad.

Stress, in and of itself, can be defined as the body and mind’s response to changes in our lives which can create taxing demands on us. Often the issue is not the stressors in our lives themselves, but rather our perception of those stressors.

 Eustress is the positive response we feel about specific stressors in our lives. This response is the result of many factors such as desirability, timing and a feeling of being in control. As we confront eustress stressors they can give us hope, enthusiasm and a sense of satisfaction. All of these contribute to improving our health, both physically and mentally.

There are limitless examples of eustress events in our lives such as graduating from college, beginning a new job, getting married, purchasing a home, learning a new skill and having a baby.

The term  distress, as used in clinical settings, dates back to the late 1300s and is defined as circumstances which cause anxiety or hardship. Distress is negative stress which feels unpleasant, can cause anxiety and is perceived as beyond our coping abilities. Distress can be short or long term, and it always takes a toll on our physical health and on our mental health.

Like eustress, the examples of distress are limitless. Three of those examples are terminal illness, the loss of a friendship and the death of a loved-one.

I encourage you to mentally step back and examine the stressors in your personal life then change them from distress to eustress. It is not as difficult as it sounds Here are two examples. While divorce is considered a distress, it could become a eustress, especially if one’s spouse was abusive. Losing one’s job has always been considered a horrible, negative stressor, a distress. Yet in acquiring a much better job the distress, the fear, becomes the eustress, the motivator.

The physical and mental health benefits of creating more eustress in my own life have been priceless. I am calmer, have more energy, and am healthier, thus I am happier. I wish the same for you, my readers.

All content Copyrighted, 2023, by Crystal Linn no portion of this document may be reproduced, in any form without express written permission of the author.

According to a 2016 report from the Center for Disease Control and Prevention the number of U.S. citizens 100 years old or older rose by 43.6 percent from 2000 to 2014. The numbers quoted were 50,281 centenarians in 2000 and 72,197 in 2014. At the same time, all of the experts agree it is difficult to determine the exact number of people living that long. Many of these people were born before birth certificates were mandatory, or without other certification.

A small percentage of centenarians live in seclusion or with dementia, and no birth certificate. These citizens were not counted in the U.S. census.

Even with conflicting data this month’s column was fun to research and to write about. Everyone said basically the same thing yet each person had their own viewpoint.

No one mentioned a specific diet, yet everyone agreed eating quality foods is very important. Some said they never drank any alcoholic beverages. Others said a good glass of wine was important. A few even said the healthy properties in whiskey helped them live longer.

There is a doctor who is 103 years old and is still practicing. He said marriage and a good social life are important, as well as staying away from doctors – unless absolutely necessary.

A friend told me about one 100 year old man who still skis. An acquaintance of mine in Washington State was still dancing when he was 102.

Another good friend recently posted an article about how important being outside in nature is to one’s mental health.

30 percent of the centenarian interviewed contributed their long and healthy life to their strong faith.

Here is a breakdown of the activities recommended by our centenarian friends for living a long and good life.

BE ACTIVE MENTALLY:

• Continue to learn new things
• Do something interesting every day Enjoy life
• Exercise your brain
• Have a pet, or friends with pets you can spend time with

BE ACTIVE PHYSICALLY:

• Eat healthy foods
• Engage in enjoyable exercise
• Get outside and enjoy the fresh air
• Travel, even if it is only regional

BE SOCIABLE:

(This was mentioned more than anything else.)

• Be likable
• Have a purpose in life and be passionate
• Have a sense of humor
• Spend quality time with family and friends
• Volunteer or get a part-time job and continue to contribute to society.

          Everything I learned can be summarized into these two points. Live a healthy lifestyle and have a good attitude. What I found fascinating is only three people, out of hundreds, mentioned the importance of sleep.

          Experts in the area of sleep have discovered sleep is one of the most critical activities needed for a long, healthy and positive life.

            After conducting much research, my personal advice is to make sure you get enough quality sleep and live a healthy lifestyle, whatever that looks like to you. Then when you turn 100 years old you can pass on your advice to the younger generations.

All content Copyrighted, 2023, by Crystal Linn no portion of this document may be reproduced, in any form without express written permission of the author.

Brain Plasticity, also called Neuroplasticity is the term used to describe the brain’s ability to regenerate itself and to create new pathways. With the proper environment and stimulation the brain can continue this process throughout a person’s life keeping the brain strong and free from dementia.

There are many wonderful, and fun brain exercises available such as brain teasers, word puzzles and Sudoku yet many experts believe memorization is one of the best brain exercises available. Memorization helps establish brain patterns, strengthens cognitive thinking and can help improve a person’s rhythm.
Tim Richards, lead pastor of Dungeness Community Church in Sequim, Washington, gave his permission for me to share the following.

During the fall of 2018 he invited members of the congregation to memorize Romans chapter 12. Part of the activity included everyone sharing their ideas on how to make memorization fun and easy.
he beauty is these memorization tricks work for memorizing anything – from your favorite poem to the Gettysburg address. Here is part of the list compiled by the group.Add emotions: the brain recalls emotionally-charged words quicker than calmer wordsBreak it down: the smaller the phrase, the easier it is to memorize.

Cartoon it: draw cartoons of the passage to memorize; the brain remembers silly visuals easier Count it: knowing the number of phrases or lines to memorize can help assure nothing is left out Create motion: use simple gestures, sign language or act out the passage as body motion creates brain patterns
Find a friend: someone who can help with the memorizing can make the process easier
Find the patterns: word patterns help the brain to organize the passage to be memorized Record the words: record the passage to be memorized and listen to the recording while driving, exercising or working, then quote the words with the recording.

See it: Use sticky notes or index cards to post the words to be memorize around the home, the vehicle and the office, this guarantees the words are always in sightSing it: music goes into the brain through a different portal, making memorization easier.

The above list contains good suggestions. I encourage you to use whatever methods work for you. One gentleman who participated in the Romans 12 project shared how he visualized a train with each verse having its own car. It worked as he was able to quote the chapter word- perfect.

Again, these are simple techniques will work for memorizing anything from poetry, to song lyrics, to the U.S. Constitution. The more we memorize passages important to us the stronger and healthier our brains become. It is important to me to have a healthy brain! This week I think I will sit down and make a game plan to memorize something each month for this year. One thing I want to memorize is Robert Frost’s poem; “The Road Not Taken.” What would you like to memorize this year to make your brain stronger?

All content Copyrighted, 2023, by Crystal Linn no portion of this document may be reproduced, in any form without express written permission of the author.

Better Breathing for Better Health

According to every story I have heard, the female practice of holding our stomachs in and breathing from our lungs dates back to the Victorian era, if not prior. This is one more example of society making beauty trends more important than healthy habits.

There are other, modern-day causes of poor breathing habits such as sitting in front of a TV or a computer screen for too many hours.

Most of us are guilty of shallow breathing or of breathing from our lungs, not our diaphragm. These bad habits are more harmful than most of us are aware of. I myself was clueless until a friend, who is a retired nurse, educated me.

Aerobic exercises are an excellent way to help a person breathe more deeply. However, not everyone has the stamina for aerobics, especially our more mature citizens.

The diaphragm is the body’s main breathing muscle, and it is one muscle we cannot live without. The correct term for deep breathing from the diaphragm and abdomen is Diaphragmatic Breathing, and, if you recall, it is easy to do.

In case you are not recalling, here is a brief reminder of how to do Diaphragmatic Breathing. Breathe in slowly through the nose from the diaphragm while allowing the abdomen to extend out. Then slowly exhale while gently pulling the abdomen back in. Some experts say to exhale through the mouth and others say to exhale through the nose. Personally, I prefer to exhale through my mouth.

An article on the website for Michigan Medicine (University of Michigan) says the way we breathe affects our entire body.

The health benefits of Diaphragmatic Breathing are countless. Here is a short list of some basic benefits.

1. Deep breathing strengthens the diaphragm muscle and improves lung function
2. The more oxygen inhaled the more the body relaxes, reducing stress and anxiety
3. Deep breathing allows more oxygen to reach inflamed joints, reducing inflammation
4. Oxygen oxidizes fats and toxins creating carbon dioxide which is expelled when exhaling
5. Research shows that deep breathing can reduce pain levels
6. Diaphragmatic Breathing can lower high blood pressure
7. More oxygen to the muscles means more energy
8. Deep breathing can improve heart function
9. Diaphragmatic Breathing has proven to improve the quality of life in persons with cancer
10. More oxygen reaching the brain has multiple benefits including improved concentration and elevated moods 


It is easier for me to make Diaphragmatic Breathing a part of my daily activities rather than trying to make a special time just for proper breathing. Examples are when I sit in front of the computer, stand in line or wait for a traffic light to turn green.

Here are important considerations. If you develop a headache, become light-headed, or begin to yawn compulsively while doing Diaphragmatic Breathing, please stop. All of these symptoms mean there is an imbalance in the oxygen and carbon dioxide exchange levels.

As always, talk with your primary care provider and do you own research.

All content Copyrighted, 2023, by Crystal Linn no portion of this document may be reproduced, in any form without express written permission of the author.