Thursday, May 31, 2012

The Menopause and "Brain Fog" Phenomenon

I just read this article from the web site "Quality Health". I found it very interesting.
My kids think I am losing my mind because I forget things and sometimes I find it hard to focus. I am just glad to know I'm not the only 50 year old woman with these symptoms.

This is interesting. Read on.

Hot flashes and night sweats get all the attention when it comes to menopausal symptoms, but for many women, it's the way perimenopause and menopause affect their brain that's a bigger priority.
Mood swings, anxiety, depression, insomnia and "brain fog (a combination of confusion, memory loss, and inability to focus)," are common complaints during menopause. Women in their 40s and 50s who should be at the top of their game, find themselves dropping the ball, making small errors and forgetting details like never before.
What's causing them to lose their edge? It's the body's reaction to not getting the supply of estrogen and progesterone it is used to. Women have estrogen and progesterone receptors all over the body, not just in their reproductive organs. When these receptors are no longer fueled with reproductive hormones, they respond by altering the way neurons fire. Toss in fatigue from too many sleepless nights, and it's no wonder some women experience brain fog.
Desiree Bley MD, Portland OR OB-GYN says, "Three things happen during perimenopause and menopause that cause women's brains to process information differently:
1) "Women expand their focus in order to manage everything-children, careers, families, and more. They aren't really losing brain function; they're just at a point where there's too much on their plate and some things are falling off."
2) "Estrogen levels decline but our androgens (male hormones) stay the same. Though we've always had these hormones, we're used to functioning with our estrogen as dominant. We're not used to having our androgens run all our machinery. Women come to me and say they're getting hairy, angry, and forgetful. I tell them, 'Welcome to your male hormones.' This is the way men operate all the time." (OF COURSE MEN HAD TO HAVE SOMETHING TO DO WITH IT)
3) "Chronic sleep deprivation-whether it's caused by hot flashes, kids waking you up, or a spouse who snores, sleep deprivation accumulates. Our brains can only take so much. The key is finding better sleep."
Researchers at UCLA studied more than two thousand women between ages 42 and 52 for four years (during pre-menopause, early perimenopause, late perimenopause and after menopause). They tested their verbal memory, working memory and processing speed and confirmed that during the five or six years leading up to their last period, women do indeed, lose their intellectual edge.
The good news is once menopause is over, most women rebound and their brainpower returns to normal. Researchers also found that women who began hormone replacement therapy before having their last period experienced cognitive improvement but those who began after their last period did not. Dr. Bley agrees, "When women add a little estrogen back, they often say, 'I've got my brain back.'"

Updated: October 20, 2010

Copyright © 2012 QualityHealth.com. All rights reserved.

Saturday, May 26, 2012

Memorial Day Weekend

This is going to be one busy weekend, but it should be fun too. Ya, got ta love three day weekends.

Today, we are driving up to my brother and sister in laws house, their son is turning 16.  They have an amazing house that over looks a beautiful lake.  Then, we are off to my "Jersey Shore" place.  I love being on "Shore Time".  I always feel so relaxed when I am there.  We will hang out there all day tomorrow, then home on Monday morning.  My kids are coming over for a cook out later on Monday.

So, these are all good times. I just want to keep on track....I have been tracking my progress and general health on the "Lose it" app. Thank You daughter Nicole for showing me this App.  http://www.loseit.com/index.jsp  It gives me the ability to look at how my day is unfolding based on my food intake and exercise per day.  I set up my program to remind me at certain times of the day, take to alert me to log my meals. There is an app for your phone as well. Check it out.

With all that said......I plan to make good choices but be realistic too.  I hope everyone has a nice and relaxing weekend. Enjoy, but keep in mind what Memorial Day is really about.





Wednesday, May 23, 2012

It's Hot out there....and

I need to start moving more.  I have been using my hand weights and I have beeen doing a few crunches a few times a week. I need to start walking and biking more.  That's my goal for today.

My sister Debbie and I riding bikes on the boardwalk.
Nothing like it.

Tuesday, May 22, 2012

4 Ways to Go Healthy at the Coffee Shop

Anyone who knows me well, knows I LOVE my coffee.  I love the smell of it and the taste of it.  MMMMMmmmmm ! I can smell it brewing now.
While trying to get a hold of my quest for being healthy, I came across this article on  how to make better decisions while you're at your favorite coffee house.
 
So, here it goes.....
You walk into your favorite café with the full intent of sticking to a cup of black coffee. But then you're met with an abundant display of syrupy, creamy drinks whipped to perfection as well as sweet and savory baked goods so fresh they appear to be calling your name-and all your willpower goes out the window. Do you have to give up your favorite coffee shop when you're trying to watch what you eat? Not at all. Follow these tips on how to enjoy your coffee shop stop without blowing your diet.

Think small. If you simply must have a latte, frappe, or double-hazelnut-vanilla-chocolate macchiato to get your day started, go for it, but ask for the smallest size. Many coffee shops advertise their small size as a "tall" (that's code-speak for medium), but behind the counter, they also offer a "short" or smaller sized cup. Ask for nonfat milk instead of whole milk and sugar-free syrups. A 16oz. latte made with whole milk is 265 calories. A 12oz. latte made with nonfat milk is only 125. Better yet, go for a nonfat cappuccino with only 75 calories.

Think clear
. To really save on coffee shop calories, there's nothing better than black coffee (zero calories). If you need some sweetener or flavoring, add a little sugar, which has only 15 calories per teaspoon and some cinnamon (zero calories). Artificial sweeteners are calorie-free, but they may not be your healthiest choice. If black coffee is too strong for you, add a splash (not a puddle) of low-fat milk.
Make a choice. If you choose a no- (or very low-) calorie beverage, you might be able to afford the calories in a small bakery item. But if you opt for a higher calorie beverage, skip the doughnut or muffin. Think about portion size. Most muffins constitute two or three portion sizes (according to guidelines provided by the USDA). Cut your baked item in quarters, ask for a to-go bag, and share the rest with your coworkers.

I have a Kerig coffee maker at home and I love it, because I am in control of what kind of coffee or tea I make for myself. But, of course we are not home all the time so I am just going to make a  decision know all the coffee facts.
  Now excuse me, it's time for my coffee break!  ;-0

Thursday, May 3, 2012

hanging in there

I know I haven't written a post in a while.  Mostly because my life has been so busy.  Busy in a good way though.  I just became a grandmother for the second time.  My daughter just gave birth to a beautiful baby boy, so this has been an exciting time.  My son is about to graduate from Kutztown University next week and I am so proud of him.  I  have also been busy opening our shore home and dealing with the ins and outs of running a daycare.   So, Yes I have been busy......
BUT 
That is no reason for me not to keep on top of things. Here is a list of how my health is coming along.
  • I have been eating mostly fresh foods, but I have been over loading on sweets ( mostly baked goods that I have made)
  • I have been working my arms and legs twice a week, but I have had a hard time getting my cardo in..
  • My blood Pressure has been up so my doctor put me on a new medication. I hope it starts to work.
  •  I should be loosing weight, but I have only been teetering with a 5 lbs weight loss. This is not enough to help me lower my BP.
  • I have been tired and crash very early in the evening, but so are most of us after a busy day.
  • One more thing, this menopause has been kicking my butt, but all of us woman go through this, so I deal with it.
 I am just taking things slow and easy. I want to feel healthy without it being such a challenge