Tim Tebow,Peyton Manning,Bill Gates and National Security

In yesterday’s blog, I wrote about the cognitive  or intellectual decline during the life cycle.  Research suggested that schooling was associated with intellectual variance. Make yourself smarter, by attending a good school with excellent teachers, with an outstanding curriculum.

In the March 21, 2012 edition to the Wall Street Journal, there was an article titled “Weak Schools Said to Imperil Security.  The article went on to say that there are flaws in US schools.  Translated, schools in the US are producing adults, in the 21^st century, without the necessary math, science and language skills.  This report was issued by the Council on Foreign Relations.    The report went on to say that we are not only having an educational crisis in this country, but a national security issue as well.  Too many of our schools are failing to educate students for the workforce, in this century, and are not teaching basic civics that prepare students for citizenship.  Also   the report    mentioned that there was a variance in necessary resources among the schools especially schools in which students are at risk.  As a result of these variances, our countries future economic prosperity, global position and physical safety are at risk.

Further, more than half of Americans between the ages of 17 and 24 are unqualified to join the military because of not completing high school or graduating, without the necessary or adequate math, science and English skills.  When comparing US students on international assessment tests to countries of the world, US students performed not as well as their counterparts.  Students in countries such as Canada, New Zealand, Hungary, and Luxembourg tested higher in reading, math and science.  Not only are there  shortages of qualified workers in US life science and aerospace industries , but the  State Department  and intelligence agencies are facing critical language shortfalls in areas of strategic interest.

This report was prepared for a New York-based nonpartisan think tank and publisher group.  This task force had 30 members and was led by Condoleezza Rice former Secretary of State and Joel Klein, former New York City Schools Chancellor.

Too many students are not receiving a qualified education. Not attaining necessary skills    suggests a likely limited job and career choice.   This   is not only an individual waste but also places the country at risk.  Bill Gates, in his evaluation of the public schools, reported that having excellent teachers was a major variable when it comes to student learning. Joel Kirsch is implementing a program, in Novato, California that includes physical activity as a major part of the curriculum. We do know how to fix this problem.

It is clear that we can do more when it comes to our kids and our country.  Consider, assisting within your family, and then moving on to the local school district.  Working from the ground up, is a good place to start.

PS. Y’all know that Peyton Manning and Tim Tebow, the important stuff, dominate the news media.  Our values are what?

"He who cannot change the very fabric of his thought will never be able to change reality."– Anwar al-Sadat

Is Your Brain Getting Smarter ?

Are you getting smarter as you age or not?  Are you more intelligent than you were in high school or not?   If there are changes in intelligence, what might be the influences?  An article in January 10, 2012 edition of the Wall Street Journal had an article titled “New Insight Into Aging Brains.” 

A study published in the Journal Nature, evaluated the relationship of genes to the environment as they contribute to fluctuations in a person’s intelligence between adolescence and old age.  Scientists from the University Edinburgh, the University of Aberdeen and the University of Queensland in Australia conducted the study.

These researchers looked at a Scotland database of 1,940 unrelated individuals. Their intelligence was first measured at age 11, and then at age 65, 70 or 79.  These subjects also provided blood for DNA analysis.  The researchers using statistical techniques came up with the following associations between genes and the environment, and how intelligence levels shifted over the years.  Some of their conclusions were as follows: 1. Many of the same genetic factors seem to explain why people differ in intelligence in childhood and old age .2.  People tend (not all) to retain a similar ranking in intelligence between childhood and old age. 3.  24% of the lifespan changes in intelligence could be linked to genes, the rest to environmental factors.

Other studies have concluded the following: 1. A gene called Apolipoprotein E can contribute to a small amount of cognitive aging. 2.  A person’s intelligence level as measured by IQ tests can rise or fall as a person ages-IQ scores can  increase or decrease as many as 20 points in just a few years.  3.  IQ scores change after just a few weeks of cognitive training but fade after a few months. 4.  People whose jobs involve setting up elaborate systems or dealing with tough or complex relationships tended to do better over time on cognitive tests .5.  Schooling has been shown to boost IQ, while music lessons have been associated with higher IQ throughout life.

What conclusions are to be drawn from this newspaper article?  First, the environment plays a major role in developing intelligence.  Second,   we are learning more about genetics and its relationship to intelligence. These conclusions are of no surprise.

If over 70% of cognition, as measured by a intelligence test, is related to our choices, then we better make sure we have reliable information.  Reconsider what you eat, the amount of physical activity, as well as the intellectual challenges that you seek out.  In other words, continue learning.  My father would say to me “use your brain not just your back.”  He was right again. Your parents might be smarter than you think.

"We are not what we know but what we are willing to learn."– Mary Catherine Bateson

Evaluating Peyton Manning,Einstein, and Beer

Yesterday’s blog was comprised of two contrasting articles related to drinking alcohol and working out.  The first article was found in the Washington Post and the writer identified the negative effects of alcohol on exercising athletes.  The second article was about the virtues of drinking beer while exercising. Which article was more accurate?

 In evaluating the credibility of an article, consider the following: 1. The credentials and/or expertise of the writer. 2.  Where the article appeared, the source, the date – a newspaper, a magazine, a scientific journal, etc. 3.  The basis for the information, the statistics, the findings etc.  – was it opinion, was it a research study, was it a survey etc. 4. The funding for the article- a paid commercial, a drug company, a government agency, etc.  5. The bias of the writer- where was the money coming from to pay salary and/ or the agenda?

In other words, there are a number of variables to consider when evaluating the material.  If the article was  found in a scientific journal, more than likely the research paradigm met scientific criteria, i.e. hypotheses, null hypotheses, experimental design, levels of significance, etc. if the data did not come from a scientific or professional  journal, then we must question the results, findings or opinions.

When findings are presented or summarized, let’s hope that the writer was accurate. If you ever listened to talk radio or watched television news, you might question what was being said since the speaker did not seem to worry about accuracy. In any event, good luck in evaluating, what you read and what you hear.

In the March 10-11, 2012 edition to the Wall Street Journal, a computational analysis of the conversation and social networks was computed using 33,000 posts. The following was reported on the online buzz about Indianapolis Colts quarterback Peyton Manning.  To give a few samples: 21%   were classified as Anger.  ”The Colts deserve another season like their last .”   34%   were classified as Love for Peyton. ” Peyton is one classy dude.”  The article did identify the online sources.

 Some of my criticisms of this article include: 1. 33,000 posts were not random, nor were they universal, which translated –the sample was biased.  With a biased sample, generalizations cannot be made with any degree of accuracy.  2.  The classification such as “love” and the example presented was questionable.  To call Peyton, one classy dude, and put that in the love category was arbitrary and subjective.  If someone called you classy, that does not mean they love you?  A classy dude can be associated with “thinking highly of you, admiring you, respecting you.”   Further, what can you conclude or learn from the people in that survey?  Aside  that online  people have  different opinions (anger, love, speculation, jokes) about Peyton leaving the Colts, not much  more as far as I am concerned.
From Secretariat: If someone called me a classy Dude I would hit him. Now Stud Muffin I could live with.

"Insanity: doing the same thing over and over again and expecting different results."– Albert Einstein

The Effect of Alcohol and Working Out and The Joy of Haveing a Beer After Your Run

   Just the other day, Secretariat sent me a Washington Post article related to working out and  alcohol.  This article was going to be a dilemma since having a beer, generally after a workout, has been a habit or routine since I have known him.  The “custom” has been, for the group, to drink beer after an endurance ride, training ride, training run, or running event. Most often we run in the morning and at times return home before noon.  When home, I give him a choice of either a Coke or a beer.  What do you think he prefers? If you said “beer”, you guessed right.

Recently, while I was running the Jed Smith 50 K., Secretariat, on one of the loops, was given a beer at an unofficial aid station.  And on the last loop, he was looking to have a second one.  On another occasion, Secretariat, Carrie and I were running back from Cool.  He ran ahead of Carrie and me, and stopped at Chris Turney’s for a beer while waiting for us. These examples   illustrate his fondness for drinking beer.

Briefly, the article stated that alcohol in your system was detrimental to any type of fitness activity.  To illustrate: 1. hard workouts drained glycogen stores and major muscle tissue in need of repair.  So instead of stalling your recovery process by drinking a beer, drink low-fat chocolate milk, or peanut butter on whole wheat crackers.

2.  Alcohol increased levels of cortisol, the stress hormone, which further encouraged self storage of fat typically in your midsection.  In other words, booze breaks down amino acids and stores them as fat.

3. Alcohol slowed muscle recovery, performance and disrupted sleep as well.  Disrupting   the sleep cycle reduced   human growth hormone output.   You do not want to do that, because HGH builds muscle.

4. Alcohol   irritated   the stomach lining, which reduced nutrient absorption capacity. It also contributed to dehydration which hurts performance.

 I asked Secretariat if he was having a beer, after his running competition this past Saturday. His reply was something to the effect that “life is too short to eliminate all your pleasures.”  Okay, do not change your habit or pleasure.   Some behaviors are difficult to change. So when reading something that is contrary to what you do, cognitive dissonance sets in. And , thinking is employed that justifies the behavior.

Secretariat, I do not want to disrupt your pleasure,  but  do you honestly think you would run more efficiently if you  drank chocolate milk  after your training runs?

From Secretariat: Since Frank is bating me hear I will have to respond. Since I sent him the article that he talks about above. I will now hit him with another one.

Beer Benefits

There's nothing like a cool pint after a hot run - and it might even do you good

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Posted: 12 May 2008
by Kerry McCarthy

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"Beer is proof that God loves us and wants us to be happy," said Benjamin Franklin – and who are we to argue with such an august figure?
The problem most runners have, though, is reconciling sinking a couple of cold ones with the consequential effect on their training. However, although we all know the dangers of drinking too much, moderate beer drinking may be better for us than we think.

Here comes the science bit...

Beer, like red wine, does have health benefits. The malt and hops used in both lager and bitter contain flavonoids, which counter cell damage and help reduce the risk of cancer and heart disease.
Beer also contains B-vitamins and chromium, which help in converting carbohydrate to energy; and choline, which, ironically, protects against liver damage and memory loss. In 2003, a review of studies showed that while heavy alcohol consumption increases the risk of a stroke, moderate consumption may lower it. The recommended daily intake for athletes is 500ml (just under one pint) for men and 250ml (just under a half) for women.
There are also benefits linked to recovery from exercise, says nutritionist Kim Pearson (www.equilibria-health.co.uk). "Beer contains predominantly water and carbohydrate, both of which are essential in post-race recovery," she says. "A recent study at Granada University in Spain found that the sugars, salts and bubbles in a pint can help athletes absorb fluids more quickly than rehydrating with water.
"The carbon dioxide in beer helps quench thirst more quickly, while the carbohydrates replace some of the calories lost through exercise."

Moderate consumption is the key to enjoying a guilt-free beer.

Identifying Sources of Time Stress

Previously, the following were provided as related to stress:  Internal Stress Index, External Stress Index, stress signals and its effects of chronic stress, problem-solving for stress, and identifying the sources of job stress.

  Today’s blog pertains to helping identify sources of time stress or difficulties that some people experience. Source is the Inst. for Natural Resources.  Examples of time stress are as follows:

--My time is controlled by factors beyond my control

_Interruptions

_Chronic overload

_Occasional overload

_Alternating periods of overload and under load

_Pressure related to deadlines

_Disorganization of my time

_Procrastination

_Separating home and work

_Finding time for regular exercise

_Finding time for daily periods of relaxation

_Finding time for friends, family, vacations

_Saying yes when I later wish I had said no

_Feeling overwhelmed by large tasks over an extended period of time

_Avoiding important task by fretting away time on less important ones

_Unable to delegate because distrust quality of other’s performance

_Unable to delegate, because no one to delegate to

_My perfectionist tendencies cause delays

_I tend to leave tasks unfinished

_ Too many projects going on at one time

_ I tend to worry even when it is not necessary

_Lose concentration while thinking about other things I have to do

_Not enough alone time

 Now that you have identified sources of stress related to time, figure out concrete steps that you might take to deal with or remedy the ones that apply to you.

As you can see by now, living in this century, without stress, is not exactly easy. Life gets complicated and the negative stress we experience is not good for us and interferes with our aging.  The problem of negative stress is our responses to it.  If we do not deal effectively with negative stress, we simply exacerbate the problem.  Symptoms   and ailments are    proof of ineffectiveness.

Some ways to consider in dealing and combating stress and its destructive effects include diet and exercise.  The B. vitamins also help our mind and body cope with stress, while regular exercise, particularly aerobic exercise  enable us to meet life’s challenges with a more relaxed and healthy attitude. I am running today, how about you?

One Measurement of Job Stress

Yesterday I ran a short 5 mile loop in the rain with my dog Digger.  I was not particularly looking forward to running in the rain; however, I did it anyway, because I knew the positives would outweigh the negatives.  Sure enough, I felt better and had more energy after my brief sojourn.  My experience told me over and over again that physical exercise is one way to deal with everyday stresses.  I plan to run today, even though it is raining, as well.

The following self-assessment can help identify sources of job stress.  Rate your experience and your job during the past year using the following scale: 0= never, 1= occasionally, 2= somewhat often, 3=frequently, 4= always

Lack of control

_I lack the authority to carry out certain responsibilities

_I feel trapped in a situation without any real options.

_I am unable to influence decisions that affect me.

_There are a lot of requirements that get in the way of my doing certain tasks.

_I cannot solve the problems assigned to me.

Information gap

_I am unsure about the responsibilities of my job.

_I do not have enough information to carry out certain tasks.

_I am unqualified for certain tasks that I am expected to do.

 _Others I work with are not clear about what I do.

_I do not understand the criteria used to evaluate my performance.

Cause and effect

_There is no relationship between how I perform and how I am rated.

_I sense that popularity and politics are more important than performance.

_I do not know what my supervisor thinks of my performance.

_I do not know what I am doing right and what I am doing wrong.

_There is no relationship between how I perform and how I am treated.

Conflict

_I am expected to satisfy conflicting needs.

_I disagree with co—workers.

_I disagree with my supervisor.

_I am caught in the middle.

_I cannot get what I need to get the job done.

Blocked career

_I feel pessimistic about opportunities for advancement or growth in my job.

_My supervisor or boss is critical.

_I feel unaccepted by the people I work with.
_ My good work is not appreciated or noticed.

_My progress on the job seems less than it could be.

Overload

_I have too much to do and too little time to do it.

_I take on new responsibilities without letting go of any of the old ones.

_My job seems to interfere with my personal life.

 _I must do my work on my own time.

_The size of my workload interferes with how well I do it.

Values Conflict

_I must do things that are against my better judgment.

_I must make compromises in my values.

_My family and friends do not respect what I do.

_I observe my coworkers doing things that I do not approve of.

_My company pressures employees to do things that are unethical or unsafe.

Hopefully, this tool provides insight to you regarding your job stress.  Scores of 12 or more in any category suggest that action is necessary.

Reference provided by the Institute for Natural Resources.

Managing and Coping with Stress

Previous blogs included both an internal and external stress index.  Today’s blog has to do with symptoms or signals of stress and the possible effects of chronic stress.   As we know, it seems impossible to live in a stress-free environment. Competing in the Way Too Cool 50 K. is an example.   Do a self-evaluation and see if any of the following pertain to you: 1. Headaches 2.  Intestinal problems-diarrhea or constipation 3.  Muscle tension, back pain and other types of pain; clenched teeth 4.  Restlessness, irritability, frustration, moodiness, anger 5.  Difficulty making decisions, forgetfulness   6.  Eating problems-loss of appetite 7.  Sleeping problems-trouble falling asleep, waking up early, being unable to fall sleep again; over sleeping, sleeping too much; disturbing dreams 8.  Stomach distress, ulcers, knot or butterflies in stomach 9.  High blood pressure   10.  Chronic fatigue 11.  Decreased zest for life, worry, fear, depression, anxiety 12.  Increased use of alcohol, cigarettes or drugs 13.  Disease flares.

Hopefully, your self-evaluation turned out positive, and you are not experiencing any of the above difficulties.  However, if you are experiencing issues with stress the following might be helpful in managing your stress: 1. Make up your own stress diary to identify what causes you stress.  Include the following: the date, cause of stress, time or occurrence, physical symptoms, emotional symptoms    2.  Change what you can to reduce your stress by: a. Set goals-develop a plan for achieving goals, one that includes hobbies and friends and that delegates responsibilities -be flexible about the time your goal will take to achieve b. list priorities-what needs to be done immediately?   What can be done later?   What can be eliminated?  C.  Take time to do things you enjoy d.  Acknowledge major life events as stress sources-even positive events can be stressful e.  Learn to say no, and lose the guilt 3.  Think win/win when resolving conflicts; seek solutions that will benefit both sides 4.  Manage   or accept what you cannot change 5.  Think positively 6.  Develop new support systems 7.  Adapt a lifestyle that reduces stress.

These ideas were presented by the Institute for Natural Resources.  If you are having difficulty managing the stress in your life, see what you can do on your own.  If that does not work, consider other options, like a professional.

Looking out my window, the rain continues to pour.  Translated, this means that the trails are wet and sloppy (stress).  As a result, I am going to wear rain resistant clothing.  I know that running for me is one way that I reduce the “overall” stress in my life. I am going to put up with the wet and cold. Giving in is easy, but like the Nike commercial” just do it.”

Way Too Cool 50K, Barbie Benton, Hugh Hefner

Way Too Cool Part Two:

Upon reaching the recycling center, the aid station, after completing 20- 21 miles, I was met by Debbie Brickel and Marty Cullenward.  Thank you Debbie for coming to the aid station and being there assisting.  Janet Pucci’s husband Ray thanked me for making sure that the water was turned on at the aid station.   I did not take much time at the aid station. Marty, Secretariat, and I then headed in the direction of Brown’s bar.  Pretty soon, Randall and Diane met us on the trail.  Randall made sure I was hydrating, had salt tablets, and had food for fuel.  Shortly afterwards, Carrie Barrett showed up on the trail and inquired about Sue.  I told her that Sue was behind me. Carrie indicated that she would continue on the trail and look for her.

We eventually reached, Goat Hill the next aid station.  This relatively steep switchback trail was correctly named especially if you are a goat.   Once there, we were met by Debbie Brickel.  As it turned out, the aid station captain Norm Klein was Debbie’s mother’s doctor.   Debbie did not get an opportunity to talk to Dr. Klein this year.  Norm’s wife, Helen was an outstanding ultra run setting numerous records. Also of note, their daughter Barbie Benton was, at one time, Hugh Hefner’s girlfriend.  

     After leaving Goat Hill, some 26 or 27 miles into the run, the serenade began.  Randall and Diane are performers who enjoy singing and playing. Their medley included songs from the Beatles, Beach Boys, Eagles and numerous others.

 It was a treat to have a diversion during that part of the run.  I was tired, and my heart rate was now in the low to mid 80 % aerobically and obviously I was running at a slower pace. I did not join in the singing, because I wanted to conserve energy.  But, I was listening to the words singing along in my head the best I could.  That part of the run was lots of fun.  I told Secretariat that I wanted him to take singing lessons in order to learn more songs so he could entertain me while we ran.

I got plenty of encouragement from Randall about my running pace.  I thanked him and told him he was a good mother.  Often during the run, I looked at my watch and calculated the number of many miles I had completed attempting to determine or predict my finishing time. At no time did I think about not completing this run as my energy level was good.  My Achilles was bothersome but I simply ran smart and did not attempt to aggravate it anymore. I ran as fast as necessary.  My goal was to complete the run without injury, and I did that.  My finishing time this year was about the same as last year and I was okay with that.  Running 31 miles was a good accomplishment. 

Upon reaching the finish, there was plenty of excitement with people milling around.  I got a slice of pizza and a Coke and was happy. I am always happy and smiling when I have completed these races.  I said hi to Veloyce the Monster of Massage.   I talked with my other friends and chatted about the run. After I picked up my third-place finish award, we left for the market to pick up ice cream for the dinner party that evening.

Linda prepared a main dish while Secretariat and Debbie, Randall, Diane, Carrie, Wendy, Chris and Mickey complemented the potluck.  We ate, drank and laughed.  All was good.  My recovery was good, especially after taking ibuprofen and icing. Secretariat was tired, as it was a long day for him also. Hooray, another great running experience completed. Thank you all for being there and sharing the experience with me.

Way Too Cool 50km

Saturday the 10^th was a great day for the Way Too Cool 50 km run. The weather was ideal as it was not too hot, nor too cold. It was just right. The trail was dry for this time of year and the footing was good. Before the start, there were many runners milling around in a circus like atmosphere. There were many tents and vendors. Excitement was in the air .The only thing that was missing were the elephants and tigers.

The first part of the run, about 8 miles long, meandered in and around the Knickerbocker-Olmsted loop. I covered that distance in one hour 38 minutes and was met by Secretariat. We then proceeded to the Western states trail and headed toward the intersection cut off used by the Tevis Cup riders while crossing Highway 49. I noticed many young attractive females running this race which was a good thing. A woman with a pony tail ran past us and mentioned that her psychologist told her that a pony tail elicits a prey response in men on the trail. Secretariat told her that I was a psychologist, and I replied “I do not need a ponytail.” We all laughed and continued running especially when I told her that she had a ponytail. She seemed surprised, and realized that she had her hair in a ponytail.

After crossing Highway 49, we ran the river trail, passing Brown’s bar and Maine bar in the process. I used a heart rate monitor to measure anaerobic and aerobic heart beat. The formula 220 – age was the criteria that I used. My heart rate ranged between 88% - 91 or 92% for much of the distance along that part of the trail. When I approached a hill, I made sure to pay attention to my heart rate. I did not want to burn myself out, early on during this run. During this section of the trail, my Achilles- heel was talking to me. Another reason to walk the hills was not to stretch and aggravate my Achilles more than I had to. All in all, despite my discomfort, my energy was good, and I was running well and steady.

I crossed American Canyon Creek and headed towards the Western States trail. My energy level remained good as I did not seem overly tired. Secretariat ran with me, and then got out in front. Periodically, I caught up to him as he was waiting for me. Just prior to the recycling center, I found him sitting at the “monument” resting comfortably. This monument was dedicated to runner Barbara Schooner who was attacked and eaten by a mountain lion years ago. Yea, there were no mountain lions today.

To be continued:

Way Too Cool 50 km,Tapering,Ride and Tie and Sleep Aids

Today is a rest day, called tapering for me.  Tomorrow, is the Way Too Cool 50 km run. I plan to drive to Cool and leave a few copies of my book with Julie Fingar the race director for awards. After, then proceed to the Auburn Running Company to pick up my race packet and Jonathan Jordan’s.  Jonathan is driving up from Southern California.  This is his fourth or fifth consecutive Way Too Cool race.  For your information, Jonathan was my race partner for the 100 mile Swanton Pacific ride and tie.

Other ride and tie competitors running tomorrow include: Jennifer Tiscornia, Susan Smythe, and Victoria Ordway, to name a few. Carrie Barrett and Secretariat are going to be Pacers.  Secretariat is planning on joining me for over two thirds of tomorrow’s run.  We plan to party afterwards.

This information was published by the Institute for Natural Resources about the major problem of sleeplessness in the United States.  The herb Valerian root, although has side effects, may reduce sleep latency and improve sleep quality.  Other considerations include: 1. Follow a regular meal schedule during the day-do not skip meals: consume three meals and two snacks during the day; consume smaller meals as the day progresses; do not go to bed hungry or full.

2.  Eat a light evening meal-this meal should be the smallest of the day; meal should be moderately low in fat, but have a good mix of protein and carbohydrate for satiety.

3. Consume a bedtime snack if needed-   one hour before bedtime, have a light snack, such as a piece of fruit, or warm beverage i.e. herbal tea.

4.  Avoid caffeine after 6 PM-drink herbal tea or decaffeinated coffee if hot beverage is desired after that time.

5.  Alcohol in moderation-alcohol may decrease sleep latency, but has negative effects in the second half of sleep.

6.  Maintain a normal body weight-obesity increases risk of sleep apnea; proper dietary practices, coupled with exercise, will reduce risk of overweight and obesity.

Consuming foods high in tryptophan-milk or turkey is a myth and does not help you fall asleep.  Although high-protein foods, which are good sources of tryptophan, do get converted into serotonin and melatonin, but are high in other amino acids that compete with tryptophan for passage across the blood brain barrier. The net result is there little evidence that consuming such foods has a soporific effect.  Sweet dreams.

Memory,Aging and Sleep Difficulties

How are you doing with your memory?  As we age, our memory does not seem to improve especially short-term memory.  For example, what you had for dinner last night might be difficult to remember, but some event that happened number of years ago might be remembered. However, recent research suggests that lifestyle also affects memory, according to an article found in the February 27, 2012, edition of Time.

This finding might surprise you?  Elderly individuals who consumed between 2143 to 6000 calories a day were twice as likely to have mild cognitive impairment compared with those that ate fewer than 1526 calories per day.  How many calories are you consuming per day?  So aside from putting on weight, memory can also be affected by calories consumed.

Scientist found, in a study of people ages 45 to 80, that those who did not sleep well (waking up more than five times per hour) were more likely to exhibit deposits of amyloid proteins.  Amyloid proteins are related to developing Alzheimer’s disease.

Some factors influencing sleep difficulties as we increase in age include:

 1. external-increased sensitivity to noise; decreased exposure to natural light; decreased activity; increased napping.

2. psychological-depression, anxiety, stress; bereavement

3. physiological- secondary to sleep- illness (CHD; diabetes; obesity) or pain; medications; Nocturia; menopausal night sweats.

4 .physiological-relating to sleep- advanced phase of sleep disorder; increased sleep latency; increased number of brief arousal’s; increased sleep apnea.

Also, a number of medications or drugs may decrease melatonin, and interfere with sleep.  A brief list includes but not limited to: alcohol, aspirin, Benadryl, BuSpar, caffeine, Cylert, diazepam, diltiazem, and ibuprofen, Interleukin-two, Marplan, nicotine, Prozac, Ritalin, tobacco, vitamin B12, Wellbutrin, Xanax, and Zoloft.

In essence, foods, beverages, and drugs may impair your sleep.  The following might assist in resolving sleep difficulties:

1. Melatonin may help resolve sleep difficulties .Melatonin or melatonin supplements assist in sleep by altering circadian rhythms. Melatonin is also affected by changes in body temperature, so taking a hot bath at night, may assist in falling asleep, because the hot water raises body temperature which causes the pineal gland to produce melatonin.

2. There are certain foods that contain melatonin, such as oats, sweet corn, rice, Japanese radish, ginger, tomatoes, bananas, and barley so consider these if they are not in your diet.

Additional tips for improving sleep include: comfortable mattress, pillow sheets and clothing; room temperature moderate; bedroom dark and; bedroom quiet; wear earplugs; white noise machine; unplug the telephone; remove clock from view.

Hopefully, you are not one of the 65% of people who reported in a national poll that they do not get enough sleep.

Measures of Stress, Aging and Listening to Your Body

In yesterday’s blog, the Internal Stress Index was presented.  The results are as follows:

18-26= A.O.K.

27-36=Look inside, something’s not right

37-54= Seek help for answers marked *

 On my  recent blogs, I presented an  External Stress Index and an Internal Stress Index  found in Drs. Klatz and Goldman’s “Stopping the Clock .” these two measures allow the reader to self evaluate  both internal and external issues.  It is clear that when there is too much distress, health problems follow.  And if there are too many issues going on, it is very difficult to lead a healthy and productive lifestyle.

As far as the external stress index, one can see significant life events and the values presented.  By no means are all external events presented.  Also, one might argue with the weighted values.  However, what is clear is that when negative things happen in our life distress affects the aging process.  Remember, distress refers to any situation whether it is physical, emotional or both, that requires any bodily response change from equilibrium or homeostasis.

   Today, my sister Beverly provides the example.  When talking about, one of her recent ski vacations, Beverly talked about being tense while skiing.  She indicated that when she did a difficult run, she tensed and her legs tired. Instead of going to the cause (tenseness), she treated the symptom tiredness.  She told me she now does inclines on the treadmill and that helps increase her leg strength.

 Beverly enjoys being outdoors, in the mountains and skiing, which is a good thing.  However, she is also putting herself in a negative stress situation as her legs speak to her by tiring.

  Pay attention to your activities and evaluate both the positive and the negative associated with them.  If the negative, in the activity, outweighs the positive, then a potential problem exists.  In other words, listen to your body as you perform your activities.  Your body and feelings reveal the truth.  One has to know how to listen to one’s body and label correctly the feeling.  Often our feelings are distorted by our thinking process.  That is where the defense mechanisms, like rationalization come in to play. 

Beverly received a lesson with a ski instructor.  The instructor took her on intermediate runs and said   “Follow me.”  Bev said,” I had fun, and the instructor even threw a snowball at me. “Her dilemma consists of “being competitive, and thinking she would is a wimp if she did not do the long difficult run vs. having fun and enjoying skiing.”  Hopefully, she will figure out what is best for her.  If not, she is likely to continue being unhappy, fearful of injury and might even wind up injured.

Matt Fitzgerald, in his book “Run, the Mind-Body Method of Running by Feel” said the following: “When I am running well, I am happy.  And when I am happy I run well.” Beverly, substitute the word” ski” for the word”run” and evaluate the result. Then decide what is best for you.

One Measure of Stress

Yesterday’s blog was about the external stress Index. The scores are as follows: 50 points or less = clean, virtually stress-free living.  100 points or less = average stress index for modern life.  150 points or less = Warning!  155 points or more equals Danger!

Today’s test is called the internal stress index.  This index refers to thoughts and emotions rather than external forces.  Read each of the following statements and mark the response that best describes you. 
1. I feel unhappy or depressed: a) none of the time b) some of the time c) most of the time; 

2.  I do not lead a full life: a) none of the time b) some of the time c) most of the time; 

3.  Without trying, I am losing weight: a) none of the time b) some of the time c)   most of the time; 

4.  The things I once did easily, I now have difficulty with: a) none of the time b) some of the time c) most of the time; 

5.  I have more energy, early in the day: a) none of the time b) some of the time  c) most of the time; 

6. constipation is often a problem:  a) none of the time  b) some of the time c) most of the time;   

7. I am hyperactive: a) none of the time  b) some of the time c)  most of the time; 

8. I feel I have no purpose in life: a) none of the time  b) some of the time c) most of the time; 

9.  I find myself crying spontaneously: a) none of the time b) some of the time c) most of the time; 

10.  The future seems hopeless: a) none of the time b) some of the time c) most of the time; 

11.  I do not seem to enjoy the same things I once did: a) none of the time b) some of the time c) most of the time; 

12. I have trouble sleeping at night a) none of the time b) some of the time c) most of the time; 

13.  My thoughts are not as clear as they were last year: a) none of the time b) some of the time c) most of the time; 

14.  Lately, I am more irritable: a) none of the time b) some of the time c) most of the time; 

15.  I feel I have no contribution to make to society: a) none of the time b) some of the time c) most of the time; 

16.  I sometimes think I need professional help: a) none of the time b) some of the time c) most of the time*; 

17.  I use alcohol, drugs, food, and/or tobacco to help me feel better about life: a) none of the time b) some of the time c) most of the time *; 

18.  I have thoughts of suicide: a) none of the time b) some of the time  c) most of the time

For each question you answered (a) give yourself one point; for each question you answered (b) give yourself two points; and for each answer you circled (c) give yourself three points.  Now add up your scores for your final internal stress index.  Tomorrow, I will have what your scores mean.

External Stress,Dr. Hans Selye,and Distress

We know that stress negatively affects our health.   Today’s blog was prompted by a friend who recently lost her husband. In interacting with her, it was very clear how her psychological state has been compromised.  She had difficulty being alone, she was not sleeping well, nor was she eating.  She was depressed, was experiencing grief, and not effectively dealing with her psychological emotional state. She was in a state of distress.

 Quite a while ago, Dr. Hans Selye wrote about the mind-body connection involved with stress.  He defined stress as “a nonspecific response of the body to any demand placed upon it.”  More importantly, he believed that it is not stress that harms but distress.   Distress occurs when we have prolonged emotional stress, and do not deal with it in a positive manner. He described the general adaptation syndrome (GAS) which consists of three different stages: 1.alarm or fight, the flight response during which the body releases the hormone cortisol and prepares either for battle or retreat; 2. stage of resistance that allows our body to counteract the physiologic changes in response to stress; 3.stage of exhaustion   occurs when the body creates a situation of distress and responses can range from extreme fatigue to disease and possibly death.

The following is an External Stress Index.  This Tool may assist in evaluating current stress level and is based on external events that occurred within the last six months.  All you have to do is add up the appropriate values.

Life Event                                                                                              Value

Death of a spouse                                                                                 100

Divorce                                                                                                   73

Marital separation                                                                                 65

Jail or imprisonment                                                                              63

Death of a close family member                                                           63

Serious personal injury or illness                                                          53

Marriage                                                                                                50

Fired at work                                                                                          47

Marital reconciliation                                                                            45

Retirement                                                                                             45

Change in health of family member                                                      44

Pregnancy                                                                                              40

Sex difficulties                                                                                       39

Business readjustment                                                                          39

Significant change in financial state                                                      39

Death of a close friend                                                                          37

Change to a different line of work                                                         36

Foreclosure of mortgage loan                                                                30

Change in number of arguments with spouse                                       31

Change in responsibilities at work                                                         29

Son or daughter leaving home                                                                29

Trouble with in-laws                                                                               29

Outstanding personal achievement                                                       28

Spouse begins or stops work                                                                  26

Begin or end school                                                                                26

Change in living conditions                                                                    25

Trouble with boss                                                                                   23

Change in work hour conditions                                                             20

Change in residence                                                                               20

Change in schools                                                                                   20

Gain of new family member                                                                    19

New mortgage or significant loan                                                           17

Change in sleeping habits                                                                       16

Weight gain or loss over 10 pounds                                                        15

Total score of external stress events                                                    -------------

You may have additional external stresses, not mentioned above.  In any event, refer to part 2 tomorrow to evaluate your score. Source :Stopping The Clock,Dr's. Klatz &Goldman.

Don Nichols ,Overcoming Cancer , Polio and Being the Best He Can

In 1973, I left the faculty at Oakland Community College in Farmington Hills, Michigan to take a  teaching position at California State University, San Bernardino. Last week, Steve Lesser, a first cousin of mine, currently employed at Oakland Community College as a financial aid student advisor sent me information about Don Nichols. While at Oakland Community College,  my friend Don was Dean of Students.  I have not seen nor heard about Don since.

In 1996, when Don  was 59 years old he made a decision to  bike 2,000 miles across America to raise money for charity. Don wanted to give back to help babies born with birth defects as  the March of Dimes paid for his polio surgeries.  He said he wanted to prove “I could accomplish what others thought was a crazy goal.”  Don spent seven years of his childhood on crutches, in wheelchairs, with leg braces.

Don purchased a garage sale 10 speed bike and two books on cycling for one dollar each.  He then started training by biking many hours week after week.  He quickly found out about the sore butt syndrome, and eventually overcame the soreness.  He then began to enjoy the rides, and bought a 21 speed TREK.  From 1996 to 1997, he logged over 3,000 miles in training.  Michael Bolton’s “I Can Go the Distance” and Bob Seger’s “Against the Wind” assisted him as he biked down Jefferson Avenue against the backdrop of the Ambassador Bridge that connected Detroit with Ontario, Canada on June 21, 1997.  After about a month on the road, Don reached Key West, Florida. By September 1, Don and his wife had collected over $20,000 for the March of Dimes.  Don had accomplished both goals.

Just this week, I received a letter from Don.  Among other things, he told me that he left the cold weather in Michigan because of post—polio syndrome and relocated in Florida.  He got polio when he was three, and had corrective surgeries that permitted him to walk and run when he was 11.  In 1972, he started jogging and has run over 36,000 miles, these past 40 years. His current goal is to run a marathon.  He has a problem because he is unable to keep enough weight on to do the training.  His current regimen is running about 25 miles a week and biking about 70.  He says exercise on a regular basis, has worked for him, has provided energy, goes without colds or flu and does not take any medication. As a two-time cancer survivor (malignant melanoma), Don is a living testament as to overcoming, empowerment, and being the best that he can.

Don you are an inspiration to all.  I am pleased that we have reconnected after all these years.   Keep healthy.  My aunt Eva told me growing up “If you have your health, you have it all.”  She was right.

Kite Surfing, Learning, Aging, and Running in the Rain

 I found another sport to play .  The following was found in the January 17, 2012 edition of the Wall Street Journal. Young Louis Gomez, at age 65, first encountered kite surfers on Lake Geneva, Switzerland.  He told his wife that this sport did not exist when he was a kid and “I wanted to do it; it was a challenge.”

You might wonder, what is a kite surfing?  Well, it is a small surfboard, propelled across the water with wind power harnessed in a large kite held by the surfer.  The sport originated and was popularized in Hawaii.

Young Gomez, has a background in skiing and racket ball, and is enthusiastic about sports.  Now this retired software engineer resides in Florida, Even though he had knee replacement surgery in 2008, he has become an avid kite surfer.  He admitted that in the beginning he could only be on the board for about 20 minutes at a time and had a sore body. Now he is in condition, and is no longer sore.

Currently, Louis practices about three hours a day and has learned tricks.  He can now spin and jump up to 20 feet at a time.  When the winds fail to cooperate, he seeks out other low-impact water sports such as stand up paddle boarding, kayaking or sailing.   On land, he jogs, and rides his Trikke T8 a three wheeled scooter.

Each morning, Louis has a fruit smoothie mixed with flax seed, nuts and vitamins.  To reduce sugar and salt he created his own Greek yogurt. He also bakes bread in the bread machine, replacing butter with applesauce to limit the fat.

Recently, Louis, age 73, had cortisone injections in his fingers to deal with tendinitis.  After his play, he ices both knees every night to deal with his discomfort as result of jumping on his kite board.    He said.  “Getting old is not for wimps.” Louis is doing it, so can you?

By the way, I ran a short 5 mile loop yesterday and did not experience any discomfort with my Achilles.  Today, Secretariat, and I might run.  However, as I write this blog it is raining like cats and dogs.  He has not called to tell me he is not coming.  In any event, the trail is going to be wet and sloppy. From Secretariat: I was a little late. Frank wanted to run on the road because he thought the trail would be wet and sloppy. I told him "no" and called him "a wuss "so we headed for the trail. Yes ,it was wet and sloppy and my feet are frozen.  My hands are numb and I am soaked but we had fun and feel better for it.