23 minute read
Understanding the Risks of Vaginal Cancer
Many people have a natural reluctance to talk about gynecological issues, and that reticence can make those diseases even more dangerous and deadly. Vaginal cancer is a case in point. Many women are reluctant to discuss sensitive issues with their family doctors, and that can make the diagnosis and treatment of this serious illness that much more diffcult.
Another thing that makes vaginal cancer so hard to diagnose is that it often causes no symptoms – at least in the early stages of the disease. As the tumors grow and spread, women may notice a variety of symptoms, and these signs should be brought to the attention of a doctor as soon as possible. Some of the most common symptoms of vaginal cancer include unusual bleeding, particularly after sex or following the onset of menopause. Women may also notice a watery vaginal discharge or chronic pelvic pain. Other symptoms to watch out for include a lump or mass inside the vagina, constipation and painful urination. While these symptoms can be caused by a number of less serious conditions, they should always be brought to the attention of a medical professional. While all women are at risk of vaginal cancer, advancing age and exposure to certain drugs can predispose certain women to the disease. Women over 60 are at higher risk for vaginal cancer, and those women should have regular pap smears and gynecological exams. Women who were exposed to the drug diethylstilbestrol, or DES, in utero are also at increased risk. DES was used throughout the 1950s to prevent miscarriages. An unfortunate side effect of this commonly used drug was an increase in the risk of vaginal cancer among women exposed to the agent before birth. Exposure to HPV infections is another risk factor for not only vaginal cancer but cervical cancer as well. That is why it is so important for all women to have regular pap tests to look for signs of an HPV infection. A past history of cervical cancer can also increase the risk of developing vaginal cancer, so survivors need to be especially vigilant about their follow-up care.
Any woman who suspects she might have vaginal cancer should discuss those concerns with her doctor. An experienced doctor will be able to evaluate the symptoms and determine whether they are truly cause for concern. During that process, the doctor will perform a thorough physical exam and take a detailed medical history to help determine specifc risk. The doctor may also perform a thorough gynecological exam to look for lumps and other suspicious masses inside the vagina and throughout the lower abdomen. Women can also expect to undergo a pap test as part of the examination process. The doctor will then take the results of the pap test, along with the results of the physical exam, and use them to make a preliminary diagnosis. If cancer is suspected, the doctor may order a biopsy to confrm the diagnosis, followed by a course of treatment tailored to the stage of the disease and the individual patient. Every woman is at risk from vaginal cancer, and it is up to every woman to look for signs and symptoms of this serious disease. If you suspect that you or someone you love may be suffering from vaginal cancer, the frst step is to consult a doctor and undergo the examination that could save the life of you or your loved one.
2 | 50+ Living | January 2022
You Can Achieve Your Goals at
ANY AGE
Many people stop setting goals or trying to accomplish their dreams once they reach a certain age. Tey feel that they are too old. However, this is not true. You can achieve goals at any age. Tere is no age limit on setting and attaining goals. In fact, some of the greatest success stories have happened to people in their later years. Here are a few tips for goal setting at any age.
EXAMINE YOUR PAST
– C.S. Lewis
If you are reaching an older age and have not accomplished your goals, ask yourself why. Is it because you have tried and failed, or because you never tried. You have to try to succeed. If you have not tried, ask yourself why. Did the obligations of life get in the way? Did you pass up opportunities because of fear? If you did try, examine how many times you tried. Did you try once and then give up? Determine what kept you from achieving your goals. Ten determine whether those goals are still important to you.
KEEP A POSITIVE MINDSET
Don’t listen to negative thoughts or people that say you’re too old or it’s too late. Surround yourself with positive people who will encourage you and support your goals. Enjoy your life to the fullest, and that means working towards your goals.
SUCCESS STORIES
EXAMINE THE PRESENT
Do you have goals that you would still like to accomplish? If so, make a list of them. Ask yourself what is stopping you from obtaining those goals. If age is the only obstacle in your way, consider your age in relation to the goal. For instance, age-related health conditions may prevent you from climbing Mount Everest but you could still go back to college to get a degree. Be realistic and put your goals into perspective.
DETERMINE WHAT YOU WANT
Make a list of what goals are signifcant to you. Perhaps you always wanted to start your own business. It could be a perfect time now that the kids are adults and you have time to devote to a new endeavor. Maybe you always wanted to travel. Now that you are retired you are able to see the world. Te point is that it’s never too late to do what you want to do. Tere are many people who became successful in their later years. For instance, Harland Sanders was in his sixties when he started the famous Kentucky Fried Chicken chain. Ronald Reagan was 55 when he was frst elected to public ofce. Laura Ingalls Wilder was 65 when she published her frst book in the Little House series. Wally Blume founded the ice cream company, Denali Flavors at age 54. Nelson Mandela was 77 when he became president of South Africa. Tese are just a few people who became successful in their later years. Many more have accomplished their dreams.
It’s never too late to accomplish your goals. Don’t let age stand in your way. Life may be full of obligations and responsibilities, however, it is also full of dreams and success for those who don’t give up.
50+Living of Western NC
PUBLISHER Tammy Sheppard publisherofsofa@gmail.com
GRAPHIC ARTIST Joan Hutt
WEB DESIGN Alphie Hyorth
ADVERTISING INQUIRIES Mike Demos 828.273.0098 mikedemos@aol.com
Bridget Hepler 828.551.9893 brh@risdondesign.com
AVL Media Inc. P.O. Box 18416 | Asheville, NC 28814 828.230.7537
h
All advertising published in 50+Living of Western NC is believed to be truthful and accurate. However AVL Media, Inc. assumes no responsibility and shall have no liability whatsoever for errors, including without limitation, typographical errors or omissions in 50+Living of Western NC. Any reference made to AVL Media, Inc. is not to be construed as making any representation, warranty or guarantee concerning the information on properties advertised in 50+Living of Western NC. The content of all ads contained herein are solely the responsibility of the advertiser. The opinions and statements contained in advertising or elsewhere in this publication are those of the authors of such opinions and are not necessarily those of AVL Media, Inc.
AVL Media, Inc. reserves the right to edit or refuse any advertising submitted to this publication
50pluslivingWNC.com
Get in a Good Mood
in 5 Minutes or Less
If you wake up in a bad mood, why should you try to change that? How you start the morning sets the mood for the rest of the day. Who wants to begin a beautiful day in a grouchy mood? Plus, that bad mood will afect those around you. Getting out of a bad mood and into a cheery one isn’t as challenging as it sounds. Here are some ways to turn a sour mood into an upbeat one.
Listen to Inspiring Music
Music is a universal language. It can inspire you, touch your soul, and lif your mood. Te rhythm is soothing, and certain music can bring back memories of happy times. Choose your music wisely though. Dirges and funeral marches shouldn’t be on your happiness playlist. If the songs you’re listening to have lyrics, make sure they’re happy ones you feel like singing along to. Otherwise, stick to instrumental music.
Dance Like Nobody’s Watching
Clear of a space on your foor and dance like no one is watching! Sing along with your favorite song, and just let go. Research shows dancing releases chemicals that increase happiness, including oxytocin (also known as the love hormone), serotonin, dopamine, and endorphins. Plus, dancing increases blood fow to your brain, so you feel more alert. Five minutes of dancing will go far toward putting you in a more cheerful mood, especially if you play upbeat music in the background.
Turn of the News
It’s important to be aware of what’s going on, but a constant infow of troubling news creates stress and anxiety. Plus, it makes you feel helpless when there’s so little you can do about what’s happening in a place
hundreds of miles away. Te news will keep you focused on problems, not solutions. It will fll your mind with fear and make you less aware of the riches you do have in your life. Te same with social media. Stay connected, but spend more time connecting with people in person.
Sip a Cup of Green Tea
Green tea, despite its cafeine, can be a sip of calm. Green tea contains theanine, an amino acid that helps calm your mind. So benefcial are the efects of histamine on stress and anxiety that you can buy theanine supplements. But why not enjoy the ritual of sipping green tea instead? Green tea is also rich in antioxidants. Choose a highquality green tea to get the most theanine.
Do 5 Minutes of Exercise
Exercise is also a mood booster. Even short periods of exercise increase blood fow to tissues and cause changes in brain chemistry that elevate mood. When you’re feeling sluggish, do 5 minutes of jumping jacks or take a brisk 5-minute walk and discover how much better you feel. Take long, leisurely stretches instead if you’re short on time.
Tink of 3 Funny Tings Tat Make You Laugh
Laughing helps lower stress hormones, like cortisol, and boosts endorphins that make you feel good. Laughter is good medicine, and you’re probably not doing enough of it. Te frequency with which people laugh declines with age. According to Psychology Today, a 4-year-old laughs 300 times per day, while a 40-year-old laughs only 4 times daily. When you’re feeling down, check out your favorite comedy or talk to someone who makes you laugh and make time for a chuckle.
Try Aromatherapy
Aromatherapy is a quick way to lif your mood. Taking a whif of a lavender sachet can help lower your stress level. Studies show lavender has a calming efect on the brain, and mild sedative properties, making you feel more tranquil. If you’re feeling tired and need an energy lif, the aroma of peppermint oil could be what you need to perk up. Allowing yourself to be in the moment can make you feel less stressed and overwhelmed by life. Spend more time in natural surroundings, like green spaces, and focus less on things. Express gratitude too. Focus on what you have, rather than what’s missing from your life. Mindset and attitude are everything when it comes to feeling happy.
Popular culture teaches you to be happy by buying more stuf or getting praise from others (or ourselves). But “stuf” doesn’t create happiness, and neither does ego strokes. Research shows that when people place value on external factors, such as money and status, they’re less likely to experience true happiness and are more likely to feel depressed and anxious.
Smile at Strangers
Te act of smiling, even when you don’t feel like it, can make you feel happier. Research shows that forcing a smile triggers changes in brain chemistry that can lif your mood. Even better, smile at the next fve strangers you see. Small acts of kindness, like spreading cheer, can boost your own mood.
Te Bottom Line
Now you know some quick and easy ways to get a mood boost. Now there’s no excuse not to have a wonderful day.
References: Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8. PMID: 18296328. Marmolejo-ramos F, Murata A, Sasaki K, et al. Your Face and Moves Seem Happier When I Smile. Exp Psychol. 2020;67(1):14-22. doi:10.1027/1618-3169/a000470. Donelli D, Antonelli M, Bellinazzi C, Gensini GF, Firenzuoli F. Effects of lavender on anxiety: A systematic review and meta-analysis. Phytomedicine. 2019 Dec;65:153099. doi: 10.1016/j.phymed.2019.153099. Epub 2019 Sep 26. PMID: 31655395. “You’re Not Laughing Enough, and That’s No Joke ....” 21 Jun. 2011, psychologytoday.com/us/blog/the-possibilityparadigm/201106/youre-not-laughing-enough-and-thats-no-joke.
Why Age-Old Oatmeal Keeps You Healthy and Hip
There’s no shortage of trendy breakfast foods that promise to satisfy the palate and promote health and youthfulness. But before you slurp down a smoothie or munch on avocado toast, consider the case for an age-old breakfast staple: oatmeal. Not only does this classic morning meal pack a nutritional punch; it’s fun to eat, versatile, and a perfect ft for any senior lifestyle. And if you think oats are, well, out of fashion, think again--and get in the breakfast know. Here’s why a bowl of oatmeal may be the best recipe for staying hip, healthy, and vibrant as an older adult.
Oatmeal Strengthens the Body and Mind
As you age, certain nutrients can help promote youthfulness by fending of chronic illness. One of the most signifcant? Fiber, which is known to prevent everything from constipation to heart disease to certain cancers. With over four grams per uncooked half cup, according to the USDA, oatmeal ofers a formidable dose. But that’s not all. Older adults will beneft from oatmeal’s polyphenols, which help lower blood pressure and increase blood fow, as well as magnesium, known to boost immunity and support nerve and muscle function. Oatmeal also provides long-lasting energy many seniors lack and brain fuel for improved memory and concentration.
Oatmeal Varieties Make It Fun
Steel-cut, Scottish, rolled, quick, and instant are all varieties of oatmeal you can purchase and craf into your own unique breakfast meal, keeping boredom at bay. For example, you might toast steel-cut oats before cooking for an earthy, robust favor. Or, try adding soy or almond milk to quick oats for a nutty-tasting twist. You can also
spruce up any type of oatmeal with mix-ins, like chopped dates, nuts, raspberries, coconut fakes, dried fruit, jam, or a sprinkling of cinnamon. Prepackaged oatmeal comes in fun favors too; just beware of a higher sugar content in some of these products. Get creative with this versatile food and make it new and exciting each day.
Oatmeal Fits Today’s Senior Lifestyle
Like younger adults, today’s active seniors appreciate convenience at mealtime. Oatmeal flls the bill since it can be made quickly and easily on the stovetop or in the microwave. For those who like to meal prep in advance, oatmeal’s the ideal pick. Whip up a large batch for the week, store in the fridge, and heat a portion every morning for a hardy, healthy start to the day. Want to prepare just one serving for tomorrow’s breakfast? Put a half cup of rolled oats in a mason jar with a half cup of milk and a teaspoon of honey, then enjoy in the morning with your favorite toppings. Oatmeal also accommodates any senior budget, plus it’s readily available and simple to store.
Eating Oatmeal is Always on Trend
Unlike some contemporary breakfast foods that have run their course, oatmeal never goes out of style. It’s been a go-to in the human diet for thousands of years and is still popular today. Young people, middle agers, and seniors alike appreciate the wholesome, satiating quality of oatmeal and oatmeal products. What makes oatmeal especially trend-worthy now is its ability to enhance just about any dish. You can toss uncooked oats into your favorite pancake or mufn recipe or spread cooked oatmeal on toast, serve it with eggs, or layer it in a yogurt parfait. Simply put, oatmeal hasn’t lost its fair--and neither will you when you include it in your daily eating plan.
Although a traditional breakfast food, oatmeal is full of modern-day perks for senior adults. Incorporate this nutritional powerhouse into your morning routine and see how it can revitalize your taste buds, health, and life.
HAPPY NEW YEAR
From Our Home to Yours
50+Living of Western NC
828.230.7537 50pluslivingWNC.com
If you feel like you’re drowning in stuf, it’s time to declutter. Clutter is a big problem for many people. Piles of stuf you were gifed from Christmas a decade ago, a dress you wore when you were 15 pounds lighter, and books with information that’s now outdated slowly build up. Ten one day you look at your home and closet, and realize they’re in chaos. Clutter doesn’t just create a bad impression, it also impacts your mental health and well-being. Yet it can be hard to get motivated to declutter. Deep down, you might not want to part with the things you’ve collected, even if they no longer serve a purpose. Yet it’s important to do so for your mental health and peace of mind.
Did you know that clutter and disorganization are the top causes of stress in the workplace? But clutter isn’t just a workplace problem - it’s also a home problem. Clutter not only makes it hard to fnd things; it also creates stress. Cleaning up the clutter can be therapeutic for your health. Now let’s look at some ways to get motivated to do it, even if you don’t like to get rid of things you’ve accumulated.
Pretend That You’re Moving
A great way to get yourself in the mood to declutter is to pretend you’re moving and can only take a certain number of things with you. Tis will force you to decide what’s important and what you can part with. Without this scenario, you’re likely to hang on to most of what you have, rather than pare back on the stuf you don’t need. Te moving scenario forces you to prioritize what to keep and what to let go.
Donate Instead of Tossing
Te idea of throwing something away feels wasteful, but donating it to someone else feels like you’re contributing to a higher cause. Research the charity you plan to donate to beforehand and make sure they’re legit. Decluttering doesn’t mean you throw everything away. If you’re pressed for cash, you could also sell your gently used items on eBay or Craigslist. You’ll have the joy of knowing someone else will enjoy the items that currently clutter your home.
Declutter in Segments
If you set the goal of decluttering everything in one session, it can become overwhelming. Set a goal for each decluttering session. For example, one day go through the clothes in the downstairs closet, and during the next session, declutter your kitchen drawers. Set aside a day each week that you dedicate to decluttering some aspect of your house. By decluttering in segments, you won’t feel as overwhelmed, and you’ll start to see progress, and that will keep you motivated.
Have Criteria for What to Keep and What to Donate or Sell
Te risk of decluttering is you’ll spend hours trying to decide whether to keep or donate something. A rule of thumb is if you haven’t used it in a year or more, it’s time for it to go. Obviously, there are exceptions. For example, you don’t want to get rid of sentimental things that are impossible to replace. Whether something has sentimental value is another reason to hang onto it. Ask yourself if you’ve used the item in the past year, whether it still has a purpose, and whether it has sentimental value. If none of those criteria apply, it’s not a keeper.
Don’t Hang on to Too Many Duplicates
If you have six black skirts in your closet or fve measuring cups, you probably only use one or two, and the rest just takes up space. Once you’ve eliminated all those duplicates, commit to not buying so many redundant items in the future. Ask yourself why you bought fve or six of the same items, and resolve to avoid it in the future.
The Bottom Line
Once you’ve tamed the clutter, understand that you’ll need to do it regularly. Just as weeds grow back when you pull them, clutter reforms if you let your guard down. Do a once-over of your home every week and see if clutter is starting to reform. Take action before you end up with a mish-mash of clutter that destroys the peace.
Decluttering doesn’t just mean removing physical objects from your life; it means getting rid of the things that have taken up space in your mind and thereby increasing the amount of mental energy you have available. You’re lifing your physical load by making your house lighter, but you’re also freeing your mind from stress because there’s less “stuf” to worry about. You’re not just creating a pretty house here; it’s a clean space where you can breathe easier, feel happier and relax. Enjoy your uncluttered living space!
References: “5 Reasons Why Clutter Disrupts Mental Health | Psychology ....” 13 May. 2017, psychologytoday.com/us/blog/fulfllmentany-age/201705/5-reasons-why-clutter-disrupts-mental-health. “The Unbearable Heaviness of Clutter - The New York Times.” 03 Jan. 2019, nytimes.com/2019/01/03/well/mind/clutterstress-procrastination-psychology.html. “Clutter Control: Is Too Much ‘Stuff’ Draining You?.” 19 Jun. 2008, webmd.com/balance/features/clutter-control.
Can Vitamin C
Slow Muscle Loss Due to Aging?
Can vitamin C slow muscle loss due to aging? One reality of aging is muscle loss, especially in people who aren’t physically active. Men and women who are inactive lose between 3 and 5% of their total muscle mass every decade afer age 30. Plus, muscle loss speeds up in women afer menopause. Physical activity, especially strength training, is the best panacea for slowing loss of muscle tissue and avoiding frailty later in life.
But could vitamin C play a role in preserving healthy muscles? Vitamin C is an antioxidant vitamin that helps counteract cellular damage from free radicals. Each time you step outside and breathe in polluted air or expose your skin to sunlight, it creates a cascade of free radicals that you hope your cells can repair. Vitamin C is one of the vitamins that helps this repair process. But could vitamin C also conserve muscle mass?
VITAMIN C
Researchers at UEA Norwich Medical School examined information from 13,000 middle-aged and older people in a larger study called the European Prospective Investigation into Cancer and Nutrition Norfolk Study. Tey made an intriguing observation; subjects who consumed more vitamin C and had higher amounts of vitamin C in their bloodstream had more skeletal muscle mass relative to those who had lower levels of vitamin C in their diet and bloodstream.
Vitamin C is abundant in fruits and vegetables, including citrus fruits and berries. Some exceptional sources of vitamin C include acerola cherries and camu-camu. However, these vitamin C sources are harder to fnd. Among the vegetables, bell peppers are an excellent source, although you can fnd moderate quantities of vitamin C in many vegetables. However, cooking destroys as much as 40% of the vitamin C in vegetables. So fruit is the best way to maximize vitamin C.
Can adding more vitamin C to your diet help you stay strong and muscular as you age? Tis study only found an association between higher levels of vitamin C and more muscle mass. It doesn’t prove that vitamin C is responsible for the benefts. It’s an area that needs further study to make sure it’s vitamin C and not some other factor that people with higher vitamin C levels have in common.
Tere are some reasons vitamin C may reduce agerelated muscle loss. As mentioned, vitamin C is an antioxidant vitamin that fghts free radical damage. Oxidative damage and free radicals also contribute to muscle loss. Te same free radicals that damage cells also injure muscle cells and muscle tissue as a whole. Research shows oxidative damage contributes to sarcopenia, the age-related decline in muscle tissue, and an increase in body fat that makes people frail and increases the risk of falling and fracturing a hip.
Lack of physical activity and diet also contribute to sarcopenia. Lack of strength training and eating a diet high in sugar and calories and low in protein may also hasten the onset of sarcopenia. Te consequences of sarcopenia include a higher risk of falling, lack of stamina, poor balance, and reduced quality of life. Beyond vitamin C, studies show that vitamin D plays a key role in preserving skeletal muscle and bone health. Some research shows omega-3s from sources like fsh oil may help older people slow age-related muscle loss. Tat’s why diet quality is so important for healthy function as the years go by.
The Bottom Line
Proper nutrition is essential for reducing muscle loss and preventing sarcopenia. Whether vitamin C plays a key role is an area that needs more research. Rather than reaching for a vitamin C supplement to meet your body’s vitamin C requirements, add more fresh fruits and vegetables to your diet and eat them raw or lightly cooked. Eat vitamin C-rich foods daily, since your body can’t store this vitamin.
Getting high doses of vitamin C in supplement form increases the risk of kidney stones in people who have had calcium oxalate stones in the past. Plus, vitamin C supplements can cause nausea and diarrhea at higher doses. Most side efects of too much vitamin C show up at doses above 2,000 milligrams per day and come from vitamin C in supplement form, not food.
References Lucy N Lewis, Richard P G Hayhoe, Angela A Mulligan, Robert N Luben, Kay-Tee Khaw, Ailsa A Welch. Lower Dietary and Circulating Vitamin C in Middle- and Older-Aged Men and Women Are Associated with Lower Estimated Skeletal Muscle Mass. The Journal of Nutrition, 2020; DOI: 10.1093/jn/nxaa221. “Sarcopenia: Causes, symptoms, and management.” 21 Jul. 2017, medicalnewstoday.com/articles/318501. “Nutrition for Sarcopenia.” 23 Oct. 2015, ncbi.nlm.nih.gov/pmc/articles/PMC4625812/. “Vitamin C - Mayo Clinic.” 17 Nov. 2020, mayoclinic.org/drugs-supplements-vitamin-c/art-20363932. “PWS BB Error - Offce of Dietary Supplements (ODS).” ods.od.nih.gov/factsheets/vitaminc-healthprofessional/. “Vitamin C - Consumer - Offce of Dietary Supplements (ODS).” ods.od.nih.gov/factsheets/vitaminc-consumer/.
