Dr. Box: Today’s class (Nov 24) was again a beautiful melding of breath work, meditation and physical challenges (Asanas). At the completion of class I felt tranquil and empowered. I can highly endorse this daily on-line class. Sarahjoy Marsh, the founder of DAYA, teaches Monday, Tuesday, Thursday, Saturday and Sunday. Tracey Lease teaches on Wednesday and Peggy Profant teaches on Friday. I invite you to join me and other yogis near and far for a transformative experience. Here’s an added delight: Nakula and Bindi, her ragdoll kittens, are regular visitors to our class.
Check out the Fall 2021 Immersion series of videos here:
People of all age groups suffer from sleep issues, but the unfortunate fact for seniors is that the aging process can exacerbate these issues. If you are having trouble falling or staying asleep, or you are waking up feeling tired and restless, there is hope. Here are some easy, inexpensive things you can do right now to improve your sleep quality.
Sleep as Comfortably as Possible
It’s harder to sleep when you’re too hot, too cold, or wrapped up in bedding or sleepwear that isn’t comfortable. Redoing your bedding and your sleepwear collection doesn’t have to break the bank. And installing a ceiling fan, portable air conditioning unit, or heater isn’t that bad either. It’s worth it if it helps you get a good night’s sleep. This can all be done relatively quickly and inexpensively if you check for coupons and promo codes for major retailers.
Start a Fitness Routine
“But I’m trying to sleep,” you may say. While you may want to take it easy in the hours before you hit the hay, getting outside and getting some exercise (even mild exercise like walking) can drastically improve your sleep quality. Even walking indoors at the mall or a museum works if the weather isn’t accommodating. Studies have shown that moderate exercise makes it easier to fall asleep and improves the rejuvenative effects of sleep in general. Don’t overdo it — too much exercise can negatively affect sleep. But 30 to 45 minutes per day of walking should do the trick for seniors — and it’s totally free!
Eat Poultry and Take a Multivitamin With Sleep-Inducing Ingredients
While the commonly held thought that turkey and chicken makes you immediately fall asleep on Thanksgiving is largely a myth (it’s mostly just the quantity of food consumed), there is science to back up the idea that foods high in tryptophan like poultry (as well as cheeses and nuts) can aid in better sleep. As the American Sleep Association notes, “tryptophan is an amino acid that you can only get from what you eat/drink. It helps your body make serotonin (a relaxing mood hormone) which then helps your body make melatonin (a hormone that controls sleep cycles).”
There are several vitamins and minerals that can help you sleep better, including iron, potassium, magnesium, calcium, and vitamins E and B. To make sure you’re getting enough of these ingredients in your diet, you’re best off taking a multivitamin. Many multivitamins are reasonably priced, and they can also improve your immune system and bone health.
Skip the Midday Nap
It makes logical sense that napping throughout the day might make it harder to fall asleep (and stay that way) at night. There is some scientific data to back this up. Studies have shown that instances of fragmented nighttime sleep have been associated with daytime nap frequency — especially in older adults.
If you have problems sleeping, you should extend this to mean you should eliminate all non-sleep distractions from the bedroom. Create a more positive space by organizing and decluttering. Take out the TV. Don’t do any work there. Once you train your brain to think that the bedroom is for sleeping and sleeping only, it’ll be easier to make it so.
Getting enough quality sleep can have a cascading positive physical and mental effect, especially for seniors. Extreme sleep problems should be addressed by your doctor, but there are things you can do — right now — to start yourself down the pathway to better sleep. The good news is that most of them are easy and inexpensive (often free!).
My work is loving the world. Here the sunflowers, there the hummingbird— equal seekers of sweetness. Here the quickening yeast; there the blue plums. Here the clam deep in the speckled sand.
Are my boots old? Is my coat torn? Am I no longer young, and still half-perfect? Let me keep my mind on what matters, which is my work,
which is mostly standing still and learning to be astonished. The phoebe, the delphinium. The sheep in the pasture, and the pasture. Which is mostly rejoicing, since all the ingredients are here,
which is gratitude, to be given a mind and a heart and these body-clothes, a mouth with which to give shouts of joy to the moth and the wren, to the sleepy dug-up clam, telling them all, over and over, how it is that we live forever.
Bella talks about the founder of T’ai Chi Chih, Justin Stone, and the birthday party that will be happening for him via ZOOM at 3:00 PM Mountain Time, November 20th. Bella demonstrates three movements from T’ai Chi Chih.
In trying times like the COVID-19 pandemic, it’s essential to look for the silver lining. While living through the pandemic has been difficult, a few shifts in what people prioritize have made day-to-day life better. Continuing to put these things first post-pandemic could be beneficial to our mental health and society as a whole.
Doing Work You Love
As the pandemic progressed, people became focused on doing work they loved. This was a change for many who’d previously been forced into jobs they didn’t like because of necessity.
American small businesses employed over 60 million people in 2020. If owning a business is your dream, now’s the perfect time to start. If you do, consider the benefits of forming a limited liability company (LLC). These include limited liability, additional flexibility, and less required paperwork. There are also tax advantages that could help you save money. Avoid using a lawyer to help form your LLC as they can be unnecessarily expensive. Instead, file the paperwork in Oregon yourself or use a formation service.
Self-Care
Throughout the pandemic, people have spent more time at home, and more effort has been put into creating comfortable, enjoyable spaces. There’s been a greater focus on taking better care of personal health by eating healthier, staying hydrated, and working out. Busy parents and professionals also realized self-care didn’t mean getting chores done without interference or eating a meal while it’s still hot. Instead, they made time to do things that made them relax and feel good. You should continue to make caring for yourself a priority.
Getting Outside
With everything closed and people feeling antsy, many ventured outdoors for the first time in years. Hiking was a popular outside activity, with nearly four times the number of hikes logged in 2020 versus 2019. Hiking is a great activity because it allows you to be active and appreciate the beauty of nature. You should continue getting outside post-pandemic. If hiking isn’t your speed, try fishing, boating, noncontact sports, swimming, or gardening. An outdoor yoga or tai chi flow with Dr. Bella Box will be hugely beneficial as well.
Supporting Our Communities
Communities banded together during the pandemic. Many people started buying meats from the small local deli and getting produce at the farmer’s market down the road. Some purchased gifts from crafty friends and got prescriptions filled at the small local pharmacy.
But it went beyond where people shopped. Neighbors stepped in to help each other when needed. Elderly homeowners had their lawns mowed for free, while ill neighbors had groceries dropped off on their doorsteps. Americans and others around the world made time to call those who were isolated so they didn’t feel so lonely. This strong community support network will always be beneficial.
Respecting Personal Boundaries
Everyone approached the pandemic differently. You may have felt comfortable with a small “bubble” that included close family members. Or, you may not have felt safe interacting with anyone outside your home. You might have hugged the people you loved, or maybe you weren’t comfortable with any physical contact. People learned to respect each person’s boundaries profoundly during the pandemic, and it’s essential we continue doing so.
Continue Prioritizing the Important Things Post-Pandemic
Although the pandemic has been a difficult time for everyone, certain lifestyle changes offered a silver lining. Even when the pandemic is in the past, these things should continue to be prioritized.
Bella talks about being accepted as a volunteer at the OHSU Pediatric Intensive Care Unit, the possibility of teaching T’ai Chi Chih to the nurses on the Pediatric Wing, as well as being a therapy team with her Schipperke Tommy at the Kaiser Hospital.
Bella talks about the similarity of taking care of your home and taking care of your health, as she paints her deck and fence. She also shows you her bumper crop of tomatoes just before the rains begin.
