Garlic

Garlic has been used for centuries both for food and medicine. It is loaded with nutrients and antioxidant properties.

Garlic is a flower in the lily family, and every part of the garlic plant is edible. As a warning, garlic is toxic to animals.

Garlic is a natural mosquito repellant and it can be used as a glue for small delicate items.

Pain: Physical or Emotional?

Imagine the following scenarios. In the morning you turn on the shower and place a thermometer under the flow to make sure the temperature is correct. Later a friend asks you to go swimming in the lake. You say, “No, thank you,” without explanation. Then in the evening, and every evening, you examine each inch of your body to make sure you have no abrasions or bruises.

Now imagine a life without being able to appreciate a magnificent sunset or enjoy the kisses of a new-born puppy.

While the above reads like something out of a novel, these concerns are a living reality for those who suffer from congenital insensitivity to pain (CIP). CIP is a rare condition in which a person cannot feel, and has never felt, physical pain. In addition to feeling no pain, these people have a limited ability to experience emotion.

One example is a 70-year old lady with CIP fell and when she stood up she walked funny, but carried on throughout her day. A year later she learned she had broken her hip in that fall.

If you suffer from severe chronic pain, CIP may sound like utopia. However, this condition can be deadly because these people cannot feel anything from a sunburn, to a cut, to an allergic bee sting. Few people with this condition survive to become adults.

For decades experts in the American medical field believed there was a distinct difference between physical and emotional pain. With modern research techniques, including MRI scans, these experts are discovering the opposite is true. While physical pain travels through a different neural pathway than emotional pain does, the two pathways are similar. When the brain receives a pain message it has a similar reaction to both the physical and emotional pain sensors. One analogy is to think of the brain believing physical and emotional pain are fraternal twins.

Remember, pain itself is not the problem. Pain is nothing more, and nothing less, than a warning system. It tells us something is wrong physically and/or emotionally.

Primary care providers are learning more and are expanding treatment options for patients. If you suffer from chronic pain definitely embrace pain management techniques, then be proactive in discovering the cause of the pain.

What is not working inside, causing your body’s alarm system to sound thus increasing your pain? Is the cause something physical or emotional or both? If your primary care provider will not work with you, ask for a referral or find someone who is willing to help. Seeking help for emotional pain is now considered acceptable and is encouraged.

When my, now deceased, husband had severe aches and pains no one understood the cause was his depression, so he suffered needlessly. Later, when he had cancer he experienced acute pain and anxiety. His wise physician first got the pain under control then searched for the cause. My husband’s feeding tube had slipped out of place. Once that was dealt with the pain disappeared.

Another example is a dear friend with chronic asthma. As she went to counseling to deal with her childhood trauma the asthma gradually disappeared.

I encourage you to explore all areas of your life and to seek out the root cause of your pain, be it physical, emotional or both. If the pain cannot be eliminated, it can be greatly reduced.

In his classic book, My Utmost for His Highest, Oswald Chambers says, “If we were never depressed we should not be alive…A human being is capable of depression, otherwise there would be no capacity for exaltation.”

Being human, I do not like to feel physical pain, or negative emotions, such as sadness. Fortunately, I have learned that it is the negative in my life which enables me to cherish the positive.

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.

Three Suggestions for Obtaining Quality Sleep

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.

Senior Citizens and Mental Health Concerns

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.

Eustress Versus Distress

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.

Centenarian Advice for a Long Life

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 Exercises – One of the Best


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.