Health

Take control of your health

Advocate and good health care team

Advocate

Consider how you can be your best advocate and identify someone who can step in as your advocate if needed.

* WebMd published a thorough article Be Your Own Health Advocate.

* Click this link about Patient Advocates from the Centers for Medicare & Medicaid Services.

Prepare

* Have a clear goal of what you want to accomplish in the medical visit.

* Prepare a list if that’s helpful to stay focused during the visit.

* Be mindful that the visit will likely run 15 to 20 minutes.

* If you have several health conditions to discuss, it’s probably best to set up separate appointments.

* You may want to schedule telephone or video appointments, particularly if an examination is not needed.

* Make use of special programs from your health insurance company. Some offer one-hour home annual visits.

* Use a Nurse line to discuss concerns you may have and any next steps.

* Check out your health insurance company’s website. They may have special programs for health conditions, seniors, and other topics of interest.

A good health care team

* Choose a provider who listens to you, provides effective medical care, and explores ways to resolve conditions with lifestyle, diet, and wellness strategies, where possible.

* Develop strong relationships with your health care team.

* Ensure medical information is communicated clearly and you understood it.

* Actively engage, or have someone help you, with wellness care, getting access to information about troubling health conditions, and obtaining any training you may need to manage your health care.

* Be your own advocate or have an advocate or care coordinator to ensure effective medical care.

* Develop strategies, where possible, to overcome language barriers, access to primary care physicians, discrimination, and unfair treatment for people of lower incomes. See What an Ideal Health Care System Might Look Like.

Research

Chronic diseases and seasonal illnesses (CDC)

In June 2024, the Centers for Disease Control and Prevention (CDC) identified health conditions that seniors 65 and older are most susceptible in the article Older Adults.

Chronic diseases: Dementia, Heart Disease, Type 2 Diabetes, Arthritis, and Cancer.

Seniors are more vulnerable to severe illness from infections, including Flu and Pneumonia.

The CDC states that effective strategies for Healthy Aging are needed to improve the length and quality of life of older adults, and their ability to live independently.

Sources of Medical information

* Healthline – For information about Medical Conditions, Wellness, Tools, and Connect

* Mayo Clinic – See their Health Library and Research & Education

* MedLine Plus – They say they are the world’s largest medical library, which is part of the National Institutes of Health (NIH)

* PubMed – Medical journal articles by the National Institute of Health (NIH). A lot of the information is very technical, but it can give you enough information so that you can google more readable content.

* WebMD – For Conditions, Drugs & Supplements, Well-Being, Symptom Checker, Find a Doctor, and more

Hormones

Cortisol

What is Cortisol?

Cortisol is a steroid hormone produced by the adrenal glands, which are small organs located on top of each kidney. Often referred to as the "stress hormone," cortisol plays a crucial role in the body's response to stress. It helps regulate a variety of important bodily functions, including metabolism, blood sugar levels, and inflammation reduction. Cortisol also aids in memory formulation and helps control the sleep-wake cycle. When the body perceives stress, cortisol levels rise, triggering an increase in energy production and heightened awareness. However, prolonged elevated levels can lead to negative health effects, such as suppressed immune function, increased abdominal fat, and even cognitive impairments. Understanding and managing stress is vital to maintaining balanced cortisol levels, which contributes to overall health and well-being. Regular physical activity, adequate sleep, and mindfulness practices can help keep cortisol levels in check.

Impact of modern life on Cortisol levels

Modern life, with its relentless pace and constant demands, has a significant impact on cortisol levels, often leading to chronic stress. The ubiquitous presence of technology and social media blurs the lines between work and personal life, making it difficult for individuals to disconnect and unwind. This perpetual connectivity and the pressure to respond promptly to emails and messages can elevate cortisol levels, the body's primary stress hormone. Moreover, urban living conditions, characterized by noise, pollution, and overcrowding, contribute to heightened stress responses. The lack of sufficient physical activity, poor dietary habits, and inadequate sleep further exacerbate the situation, impairing the body's ability to manage stress effectively. Over time, consistently elevated cortisol levels can lead to various health issues, including anxiety, depression, and cardiovascular problems, underscoring the need for lifestyle changes that prioritize mental and physical well-being.

Natural ways to moderate Cortisol

- Morning sunlight is particularly effective as it helps regulate your body's circadian rhythm, which can reduce cortisol production. Spending just 10 to 15 minutes in the morning sun can promote a balanced hormonal cycle.
- Engaging in regular physical activity like walking or yoga helps lower stress and cortisol levels.
- Mindfulness practices such as meditation and deep breathing exercises are also excellent for stress reduction.
- Ensuring a balanced diet rich in whole foods, particularly those high in omega-3 fatty acids, can further support hormone balance.
- Maintaining a regular sleep schedule and ensuring adequate rest each night can significantly affect cortisol regulation.
- Fostering social connections and spending quality time with loved ones can provide emotional support, aiding in stress management and cortisol moderation.

Adrenaline

What is Adrenaline

Adrenaline, also known as epinephrine, is a hormone and neurotransmitter produced by the adrenal glands. It plays a crucial role in the body's "fight or flight" response during stressful situations. When the brain perceives a threat, it signals the adrenal glands to release adrenaline into the bloodstream. This surge results in several physiological changes: increased heart rate, expanded air passages in the lungs, and a surge in energy levels. These changes prepare the body to either confront danger or flee from it. Adrenaline also sharpens mental focus, enhances physical performance, and decreases the perception of pain, making it essential for survival. However, chronic stress can lead to excessive adrenaline production, potentially causing health issues like hypertension. Understanding adrenaline's functions helps us appreciate how our bodies naturally equip us to handle emergencies.

Impact of Modern Life on Adrenaline levels

In today's fast-paced world, the demands of modern life significantly affect adrenaline levels. The constant connectivity through smartphones and the internet creates a culture of immediacy, where individuals feel pressured to respond instantly to messages and notifications. This perpetual state of alertness triggers the body's "fight or flight" response, releasing adrenaline more frequently than our ancestors experienced. Additionally, the pressures of career ambitions, financial responsibilities, and social expectations contribute to chronic stress, further elevating adrenaline production. While short bursts of adrenaline can enhance performance and focus, prolonged exposure may lead to health issues such as anxiety, insomnia, and increased risk of cardiovascular diseases. Striking a balance through mindfulness practices, regular exercise, and adequate rest is essential to manage stress and maintain healthy adrenaline levels in our hectic modern lives.

Natural ways to moderate Adrenaline levels

- Deep breathing exercises are beneficial, as they activate the parasympathetic nervous system, helping to calm the body.
- Engaging in regular physical activity, such as yoga or tai chi, promotes relaxation and reduces stress hormone production.
- Mindfulness meditation can help manage stress by encouraging a focus on the present moment, thereby lowering adrenaline.
- A balanced diet rich in whole grains, fruits, and vegetables supports overall hormonal balance, while limiting caffeine and sugar intake can prevent adrenaline spikes.
- Ensuring adequate sleep is crucial, as rest regulates stress hormones and rejuvenates the body.
- Lastly, maintaining strong social connections provides emotional support, helping to buffer stress and its physiological effects. By incorporating these practices, individuals can effectively manage adrenaline levels and enhance overall well-being.

Dopamine

What is Dopamine?

Dopamine is a crucial neurotransmitter in the brain that plays a significant role in several essential functions including movement, motivation, and reward. Often referred to as the "feel-good" chemical, dopamine is pivotal in the brain's reward system, driving behaviors toward pleasurable activities and reinforcing habits by providing a sense of satisfaction. It also influences mood regulation, attention, and learning processes. Imbalances in dopamine levels are linked to various health conditions; for instance, too little dopamine is associated with Parkinson's disease, characterized by motor control issues, while excessive dopamine activity is related to psychiatric disorders like schizophrenia. Additionally, dopamine's involvement in the reward pathway makes it a key player in addiction, as substances or activities that increase dopamine levels can lead to compulsive behavior. Understanding dopamine is essential for developing treatments for these conditions and enhancing mental well-being.

The Impact of Modern Life on Dopamine Rhythms

In today's fast-paced world, modern life significantly disrupts our natural dopamine rhythms, the brain's reward system responsible for feelings of pleasure and motivation. Constant exposure to screens, social media notifications, and instant gratification from digital content creates an environment of perpetual stimulation. This overload of dopamine triggers leads to an imbalance, where our brains become accustomed to high levels of stimulation and start to crave more intense experiences to feel the same pleasure. As a result, everyday tasks that once brought joy or satisfaction become mundane, prompting individuals to seek further artificial stimulation. This cycle can contribute to mental fatigue, decreased attention spans, and an increased risk of addiction. Moreover, the lack of downtime and natural breaks from technology hinders our ability to reset dopamine levels, ultimately affecting our overall mental well-being and happiness. Embracing mindful practices and creating boundaries around technology use can help restore natural dopamine balance.

Natural ways to get Dopamine

- Engaging in regular physical activity is highly effective, as exercise stimulates dopamine release.
- A balanced diet rich in proteins, especially those containing tyrosine like almonds and avocados, supports dopamine production.
- Engaging in activities that foster creativity, such as painting or playing music, can increase dopamine levels.
- Spending time in nature, whether through a leisurely walk or gardening, also contributes positively.
- Ensuring adequate sleep is vital, as rest restores dopamine receptors.
- Moreover, practicing mindfulness and meditation can help regulate dopamine by reducing stress.
- Finally, fostering social connections and engaging in rewarding activities can naturally boost dopamine, leading to enhanced well-being and motivation.