Daily Archives: July 5, 2019

Empty Nest

Are you and empty nester? The empty nest phase of our lives can be scary. Empty nester’s are those of us whose children have left the home and are finding their own way. Some may find this to be a difficult phase to adjust to. It may lead to feeling lost, depressed and lonely.

This major life transition is real. But there are actions you can take to lead to positive change. By being proactive and aware of your feeling you use this time to rediscover and redefine yourself.

Mid-Life Changes

Mid-life is a time of transition. You may be experiencing personal changes, health changes, relationship changes, career changes and more. While some mid-lifer’s may still have children at home, perhaps due to a second marriage and a second family, or perhaps raising grandchildren, many are now empty nesters, and you may be one of them.

We are now happy empty nesters. But it wasn’t always so . Our transition occurred six years ago when my youngest daughter left for college (and she was only 30 minutes away). I struggled with my identity as a person because I have been a full time mother since I was 18. It became real to me after she was dropped off at her dorm. I realized then that I had no longer had any children at home.

It took me a few months of tears, irritability, work problems and marriage problems to identify that the source of my stress and sadness was being an empty nester. However once I began to understand this phase in my life was the source of the unrest, I sought help. It took me about six months with help from my doctor and a caring husband to begin blossoming into this new phase of my life.

Steps to Take

Being active at mid-life can ease the transition into the new phase of your life. Mid-life can be the most amazing opportunity to rediscover yourself by being proactive.

The Silvernest team has written a great blog on some actions to take to ease the transition to a new and amazing you. Check out their blog: How Empty Nesters can Benefit from an Active Lifestyle.

Being active and eating a healthy diet is paramount to health at any age, but particularly middle age. I have an easy to follow guide that will help you navigate the health issues of mid-life, how to monitor them, how to choose the right exercise and eating plan and more. Check out my book, Second Chance at Health: Learn to Love Active Living and Clean Eating.

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Prescription for Improved Health: Nature Rx

Prescription for improved health- go outside!

Guest Post: By Amy Britton, MSN, APRN, FNP-C

Americans increasingly spend more time indoors, over 90% according to one survey. Yet most of us intuitively know that spending time in nature makes us feel good. Maybe that’s why we putter around making our yards and patios inviting and why we seek to spend our vacations in areas known for their natural beauty, whether they be mountains, beaches, or forests.

Benefits

Now researchers are backing that notion up with hard data and can even quantify the “dose” needed to benefit our health. A large (n> 19000) study conducted in England published June 2019 indicated that accumulating at least 120 minutes per week of recreational contact in nature (not including time in their own gardens) resulted in a higher likelihood of reporting good health or high well-being, compared to those who had no nature contact within the previous week. The results held across various age groups and socioeconomic status levels. Also, it didn’t matter how the time was divvied up; visits could be in a large chunk or several shorter intervals.

While this study is limited in that the outcome measures were self-reported, other smaller studies provide evidence that contact with natural settings can have tangible benefits such as reduced salivary cortisol (stress hormone) levels and increased heart rate variability. Heart rate variability is an indicator of physiologic stress, with decreased heart rate variability recognized as a risk factor for heart disease.

More time spent outdoors has even also been correlated with a reduced risk of myopia (nearsightedness) in children, even in those whose parents are myopic.

Game Plan

Some ways to increase your the great outdoors include:

  • enjoying your morning beverage out on your patio,
  • taking your usual treadmill run or walk out on a park trail,
  • enjoying lunch at a café with outdoor seating, and
  • walking to your destination instead of using a vehicle whenever possible.

Taking your exercise outside is an easy way to incorporate nature into your day.

If you need help deciding what type of exercise plan to begin order my book, Second Chance at Health: Learn to Love Active Living and Clean Eating. This book is easy read guide and will help you discover the best plan for you to regain your health.

Sources:

KLEPEIS et al., “The National Human Activity Pattern Survey (NHAPS): A Resource for Assessing Exposure to Environmental Pollutants.” https://www.nature.com/articles/7500165

https://www.nature.com/articles/s41598-019-44097-3
White WP, Alcock I, Grellier J, et al. (2019, June) Scientific Reports vol 9 “Spending at Least 120 Minutes a Week in Nature Is Associated with Good Health and Wellbeing.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5814008/ Razani, N., Morshed, S., Kohn, M. A., Wells, N. M., Thompson, D., Alqassari, M., … Rutherford, G. W. (2018). Effect of park prescriptions with and without group visits to parks on stress reduction in low-income parents: SHINE randomized trial. PloS one, 13(2), e0192921. doi:10.1371/journal.pone.0192921

French AN, Ashby RS, Morgan IG, Rose KA. 2013. Time outdoors and the prevention of myopia. Exp Eye Res 114:58–68, PMID: 23644222, 10.1016/j.exer.2013.04.018.

Gladwell, V. F., Kuoppa, P., Tarvainen, M. P., & Rogerson, M. (2016). A Lunchtime Walk in Nature Enhances Restoration of Autonomic Control during Night-Time Sleep: Results from a Preliminary Study. International journal of environmental research and public health, 13(3), 280. doi:10.3390/ijerph13030280

Fitness and Health

I write about and post information geared towards mid life men and women who are interested in regaining health, losing weight and improving or maintaining fitness.

But is mid-life really any different than doing this when we were 20 or 30? Absolutely!

The human body, although an amazing entity will need additional attention as we age.

It will need thoughtful nutrition support, the right amount and type of fuel. This fuel must be proportionate to how much activity we get.

Activity becomes increasingly important as we move away from our youthful days. Our bodies are less adaptable to being sedentary and consistency is key.

So what is the key to health, wellness and fitness into the middle year’s?

Clean eating and an active lifestyle. This is not meant to sound trite. On the contrary it is the only way.

If you’d like more information on how to change your life in the next few months, comment ‘book’ below and I will send you additional information!