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Sunday, July 25, 2010
Death Doesn’t Become You — Your Health After 40
Even if you’re one of the many 40-somethings
that won’t admit to being a day older than 39, as you age, your body — and its needs — change, whether or
not the rest of you stays young at heart. Ignoring your transformation after the big 4 - 0 and beyond can be costly, even
deadly. Think of your body as a car
that’s seen 100,000 miles. It can never be the same as a brand new one hitting the road for the first time. The engine
may still run and get you to where you need to go, but it lost that new car scent a long time ago. It also wouldn’t
be running at all, if it wasn’t taken care of during its lifetime. Your body has gone through at least 40 years of wear and tear. Past injuries, periods of good diet,
periods of bad diet, illnesses, stress, your environment, and daily use are only the tip of the iceberg of factors that play
a role in your present and future well-being. Whether you’ve already noticed its effects or not, you’re also a product of your family history, inheriting
a unique genetic blueprint from centuries ago. By now, you know you can’t change the past, but you shouldn’t ignore it. You need to be fully aware of
how it may affect you — right now and for many years to come. The good news is that you can take charge of many of the factors that impact your health. But, what
exactly are we talking about? According
to the Centers for
Disease Control and Prevention (CDC), the top 10 leading causes of death are: - Heart Disease
- Cancer
- Stroke
- Chronic Lower Respiratory Diseases
- Unintentional Injuries
- Diabetes
- Alzheimer’s Disease
- Influenza and Pneumonia
- Kidney
Disease
- Septicemia
And, even though you may not want to think about it . . . CDC reports that
the top 10 leading causes of death for those between 45 and 64 are: - Cancer
- Heart Disease
- Unintentional Injuries
- Diabetes
- Stroke
- Chronic
Lower Respiratory Diseases
- Chronic Liver Disease and
Cirrhosis
- Suicide
- Kidney Disease
- Septicemia
Today’s greatest health risks and concerns
are: - Cigarette Smoking
- Overweight and Obesity
- Poor
Nutrition
- Inactivity
- Trouble Sleeping
- Depression
It shouldn’t surprise anyone that adult obesity
more than doubled in the United States between and 1976 and 2006. We’re eating larger portions, our diets are rich in
fat, and most people live inactive lives — spending more time in front of TVs and computers, or riding in cars, instead
of walking. Only 30 percent of 40-somethings participate in regular activity. More than 75 percent of 40-something males are
overweight, including 35 percent that are obese. More than 60 percent of 40-something females are overweight, including nearly
40 percent that are obese. The biggest
surprise I encountered when researching this piece is that cigarette smoking
is still the leading cause of premature, preventable death in the United States. Even though there was a great decline
in smoking in the last five decades, more than 20 percent of the adult population smokes cigarettes, which increases their
health risks. Cigarette smokers are two to four times more likely to develop coronary heart disease; twice as likely to have
a stroke; and 10 times as likely to develop peripheral vascular disease (diseases of the arteries and veins outside the heart
and brain). So, what can you do to improve your health
and reduce your risks? Right Now - Record
your family medical history
- Learn what you can do about
conditions that run in your family
- Recognize and act
on your body’s messages
- Develop better eating
habits
- Get active
- Consider vitamin dietary supplements
Every Year - See your general practitioner for a complete physical and blood tests
- Have a dental examination and cleaning
- Visit an ophthalmologist for a routine eye examination and glaucoma test
- Get a flu vaccine
For The Ladies — Every Year For
The Guys Close To 49 and Over Develop A Routine - Get active — even walking 30 minutes, three times a week could be
very beneficial
- Engage in enjoyable ways to reduce
and relieve stress at least once a week
Don't get
overwhelmed. Start with small steps at first, and gradually build on your accomplishments. You also don't have to go it alone.
Reach out to others, and find out what they're doing. Check out some of the tremendous amount of information available on
the web — from reliable sources. Resources Your health
— and the quality of your life — are worth your attention and effort. Don’t put off taking
care of your health. You may not get another chance.
Thanks to the U.S. Department
of Health and Human Services Centers for Disease Control and Prevention, Mayo Clinic, American Heart
Association, and American Cancer
Society for providing valuable information about leading causes of death,
health risks, preventative services, and other important concerns.
Wednesday, July 21, 2010
Getting Unstuck
When trying to understand how to get unstuck and live a happy, fulfilled life, Miller discussed figuring out what you
need and the possibilities of going to therapy. I also mentioned the option of partnering with a life coach. Several
people reached out and asked me to explain what a coach does and how partnering with one could help them get unstuck.
The International Coach Federation, the largest worldwide resource for professional coaches, defines
coaching "as partnering with clients in a thought-provoking and creative process that inspires them to maximize their
personal and professional potential."
There are as many coaching styles as there are professional coaches, so
I asked some of my coaching peers how they help people get unstuck.
“Each client is someone on the
verge of greatness,” said Certified Coach Elizabeth Cassidy, Coaching For The Creative Soul. “They come with their dreams, and I support them as a non-judgmental
sounding board with vision. Clients discover that simple tools can move them closer to their goals. Journaling, walking, or
reframing negative thoughts can afford them a new perspective on life.”
How a professional coach works with you is about who you are, how you work
best, and what will motivate you to achieve your best possible results. They help you discover obstacles and overcome them.
They are your personal cheerleader and, at the same time, hold you accountable to your agenda.
Hope this is helpful
to understand how coaching works. Whether you partner with a coach, go to therapy, engage in both, or figure it out on your
own . . . invest in yourself and get unstuck. It'll will be one of the best gifts you give yourself.
Sunday, July 18, 2010
Somewhere Over The 40-Something Rainbow
If you’ve reached the big 4 – 0 and beyond, you know that 40 is not the new 30. It’s
by no means anything like 30, new or old. It’s 40, and it comes with opportunities and challenges like all stages of
life.
The 21st-century 40-something is living a much different existence than his or her parents. With
technological breakthroughs, information accessibility, socioeconomic developments, cultural shifts, medical advancements,
global collaboration, and acute individual awareness — the way people experience life is rapidly changing from one moment
to the next.
“Modern 40-somethings tend to be stuck between a few different stages of life, which is not
only one of the greatest challenges of being 40-something, but also the root of the other challenges as well,” said
Brooke Miller, founder of Soapbox Therapy: Modern Commentary. Expert Advice.
“In your 20s, society’s expectation is that you’re in a trial and error period
of your life," continued Miller. "People forgive you for making mistakes, and it’s assumed there’s ample
time to fix them. In your 50s and 60s, society’s expectations jump to a place where life is seen through a lens of accomplishments,
things you’ve done in the past, rather that what’s to come. So, somehow in your 40s, you’re expected to
shift in a big way . . . from mistake making and trying things on, to accomplishing and pro-creating and raising and making
and finishing and ending.”
Most 40-somethings will agree that the expectations they face are much greater
than they anticipated encountering at this point in their lives. Many thought these would be days of stability, satisfaction,
and contentment, only to be disappointed by reality.
In addition to feeling stuck-ness between stages, Miller suggested 40-somethings’ greatest challenges are what she calls
the should-ing epidemic and the supposed to syndrome, “Forty-somethings are life experienced and often feel they should
be doing or feeling certain things by a certain point in their lives that they aren’t yet.
“[Experiencing]
the supposed to syndrome, 40-somethings often feel
they are not supposed to shift and change and transition into new and unknown territory. They are not supposed to uproot,
not supposed to date that certain type of person, not supposed to wear those jeans, not supposed to change their career .
. . and on and on.”
Whether feeling stuck, overwhelmed by what he should be doing, or restrained
by what she isn’t supposed to do, 40-somethings
can tackle concerns and challenges, shaping their present and future lives.
“It’s
about giving yourself permission to be where you’re at,” said Miller. “There are no rules and, contrary
to popular belief, there is actually no one worth listening to who’s saying that at this age you need to be at this
point — or else.
“Be the master of your own domain — drop the should, drop the
supposed to, and start vigorously listening to your gut. If you’re not happy, figure out what you need to do to get
there; then consider doing it. Go to therapy. It’s different than it used to be. Get quiet, and ask yourself tough questions.
Don’t blame anyone, especially your age. Know that starting over or starting different is in fact an option . . . there’s
time. And if you make a mess . . . there’s time to clean it up.
“This is about realizing that
the only thing that’s going to help in shifting out of the stuck-ness is going deep inside, scooping out who you really are, listening to that person, and following their lead with
purpose.”
Whether you go to therapy as Miller suggests, partner with a life coach, or figure things out on
your own, your current and future happiness is worth the effort.
“In your 40s, you have a special
something,” proclaimed Miller. “You’re experienced enough to know what truth feels like, and you’re
young enough to believe in the magic of it. You pretty much have the upper hand — if you so choose to use it.”
Life after
the big 4 – 0 can be fun, satisfying, exciting, and everything you want it to be. Embrace who you are, filter expectations,
and figure out what you need for a happy and rewarding future.
Special thanks to Brooke Miller for sharing her thoughts on today’s greatest challenges faced by 40-somethings. Learn your story,
love yourself, and launch your life. — Soapbox Therapy Mission About Brooke Miller and Soapbox Therapy Brooke Miller was born in Detroit, raised in Chicago, lost herself in Los Angeles, and found herself in San Francisco
. . . sort of. She received her BA in Communication from the University of Southern California, and after a 4-year dose of
living in Hollywood, she got her Masters degree in Psychology. Somewhere between trying to understand it all and becoming
gleefully addicted to growth, she proudly founded Soapbox Therapy: Modern Commentary. Expert Advice. In addition to being
“The Soapbox Therapist,” she works as a counselor in San Francisco public high schools with teens and families,
as well as with adults in her Noe Valley office. She lives, speaks, writes, and tries to figure it all out . . . in San Francisco.
Soapbox Therapy is a column and a concept. Founded as a response to the stereotypes and judgments placed on therapeutic
support, reaching out for help, and being honest about our lives and emotions, Soapbox Therapy combines loving your outside
(including being proud of the joy that finding a pair of ass-fabulous jeans creates in your soul), yet still loving, respecting,
and acknowledging the deliciousness of your inner world — it’s about being whole, for real.
Soapbox Therapy is published in several publications in print and online including The San Francisco Chronicle’s monthly insert The IS Collection; Cheeky Chicago; and Primer Magazine, (the weekly magazine for guys who want to be better men).
Soapbox Therapy will change the world of emotional wellbeing, making self-discovery stylish and self-esteem sexy, once
and for all. Read More
Contact Brooke Miller, Soapbox Therapy
Friday, July 16, 2010
Choose Well . . . And Wellness
With more than half the year behind us, as well as my half-birthday, it’s time to reflect on my own health and
wellness, especially fine-tuning my life’s balance.
The first step in leading a well-balanced
life is making choices. The most important, of course, is choosing
to balance your life and all that’s important to you.
We’re constantly faced with choices.
Some are simple and concrete, with black and white results. Others have a vast grey area, making our decisions more challenging.
When it comes to living a well-balanced life, we need to hone in on what’s important to us as individuals, fully
understand our needs, figure out what’s important to family and close friends, prioritize it all, and come up with a
plan to put it all together — without unnecessary stress and pressure.
Living a well-balanced
life benefits all areas of your life and the people around you, so it’s well worth the effort.
This last year, I made some good decisions, which have reduced stress, helped me lose weight and eat healthier, and
continue to have a positive outlook. In retrospect, however, I also made some decisions that weren’t so great.
So . . . I’m embracing the moment to take a step back, reflect and, most importantly, move on with a revitalized
plan. Lucky for me, I have a good foundation to build on and am not starting from scratch. If you are, don't feel overwhelmed,
and take it one step at a time. It's one of the most important gifts you can give yourself.
Hope you’ll join me in choosing well for your health and wellness.
Sunday, July 11, 2010
Ask The Coach / What To Do With Diet Saboteurs?
Dear Coach,
I’ve been trying to diet since after New Year’s and haven’t lost a pound. It’s
important for me to lose weight for health reasons and to look better. I’m finding it difficult to get the support I
need from my husband. He not only continues to buy the fattening and unhealthy foods I love, but he also puts them in front
of me. When I say I don’t want any, he tells me a little won’t hurt and gets insulted. How do I explain my needs
without hurting him?
—Dieter In Need Of Support, 41
Dear Dieter,
There’s a difference between not giving someone support and sabotaging. It sounds to me that your efforts to
eat healthier and lose weight are being sabotaged, even if unintentionally. Diet saboteurs come in all shapes and sizes —
spouses, friends, family.
Every relationship has its own dynamics. Your husband may think he’s
showing you his love by offering you the food you love, and it may be very difficult for him to change this habit. There may
be other reasons, but it's important for you to move forward.
Take the time to explain your needs
to him before it happens again. Having a calm, open conversation could do wonders. Tell him why it’s important to you
and how you need him to help. Let him know what foods you like that are healthier, which aren’t problematic for you.
Show him you’re serious. Make sure you have healthy alternatives available. If every time he offers you a favorite
fattening treat, you indulge — even under protest — then you’re sending him a mixed message. As difficult
as it is, stick to your healthy eating habits by reaching for a health-conscience option as he’s giving you the food
you should stay away from. In time, he’ll understand.
Let him know you appreciate him . .
. for who he is and not what he gives you.
Good luck,
Wednesday, July 7, 2010
Quick and Easy Summertime Cocktails
 July at The 40 Factor is all about Health and Wellness, so let’s start
off with a healthy toast of Quick and Easy Summertime Cocktails.
Whether you’re coping with a
record-high heat wave, like we’ve been experiencing in New York these days, or you just want to kick back and relax,
you’ve earned it. Forty-somethings are working harder than ever and should take time to enjoy
the company of good friends. Sometimes, we want to unwind with a tasty thirst-quencher, but we need to find some healthier
alternatives to what we used to drink.
How about a White Wine Spritzer, instead of straight wine?
2 ounces white wine, chilled
4 ounces seltzer, chilled
If you’re having company, make a pitcher
with 2 cups white wine and 4 cups seltzer. Add some ice along with thinly sliced red apple and green grapes for a light alternative
to Sangria.
Or, why not try Rum and Pineapple, instead of a Pina Colada?
1 ounce rum
4 ounces pineapple juice, chilled
Fill the glass with ice. Add rum, top off the glass with
juice, give it a gentle stir, and feel free to decorate it with a colorful drink umbrella.
If you love fruity frozen drinks, but don’t want their calories, try what I call the Berry-On-Berry-Lime Splash. (I have no
idea what its real name is.)
1 1/2 ounces acai berry vodka, chilled
3 ounces cranberry juice, chilled
1/2 ounce lime juice, chilled
Mixed berries (raspberries, strawberries, and
blueberries)
Add three ice cubes to your glass with the vodka and juices. Top it off with berries, and give it
a swirl.
Then, there’s always one of my favorites . . . the Sea Breeze.
1 ounce vodka, chilled
3 ounces cranberry juice, chilled
1 ounce grapefruit juice, chilled
Just add the ingredients to a glass filled with ice, give it a gentle stir,
and you’re ready to enjoy.
And Sea’s cousin . . . the Bay Breeze, which is
prepared the same way.
1 ounce vodka, chilled
2 ounces
cranberry juice, chilled
2 ounces pineapple juice, chilled
Enjoy your Quick and Easy Summertime Cocktails responsibly.
Have a favorite dish and want a Quick and Easy Recipe? Write lisa-michelle@the40factor.com. If possible, your dish's Quick and Easy alternative will be presented
on The 40 Factor.
Friday, July 2, 2010
A Healthy Dose of R & R
July at The 40 Factor is all about Health and Wellness . . . so, I'm starting the month off right with a four-day weekend. Everyone needs
a little rest and relaxation from time to time. Everyone needs to refresh and recharge. This is my time to turn off the phone,
put away the laptop, slow down, and do lots of things I enjoy.
It's never been more important to take
care of your mind, body, soul, and spirit. The good news: There's never been more ways to help you live a healthy, well-balanced
life. The challenge: Putting yourself first — or near the top — of your priority list. Have a safe and enjoyable July 4th weekend.
This is your life, your happiness, your future. Find out everything you need to know about Health
and Wellness this July at The 40 Factor, because it really is all about YOU.
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