Our Best Self in 2023 Friday, Dec 30 2022 

Culture and Everyday Life and Faith and Health and Perspective , , , Mary K. Doyle 8:51 am

The beginning of a new calendar year and birth year are good times to reassess where we are in our lives. For me, the timing is perfect. A May 31st birthday allows me to take note and make adjustments about 6 months apart every year.

The first step is to get in tune with our health because if we are not physically and emotionally balanced, we are less or totally ineffective. Think body, mind, and spirit, and ask ourselves questions such as the following.

  • Do we have chronic pain or ailments? We can begin by assessing our diet, exercise, and sleep patterns. If we are doing what we can to maintain good health and still suffering, it may be time to check in with a professional–a physician, chiropractor, or other healthcare provider.
  • Are we getting enough exercise? We don’t have to go from no exercise to running marathons. Start with gentle stretches, half hour walks, or walking back in forth in the house while swinging our arms.
  • Diet is critical to overall health. Food is fuel, and its quality is as important as quantity. Serving ourselves on small plates and in small bowls helps to reduce overeating. We also want to avoid processed foods. Processing breaks down the quality and adds high amounts of fat and sodium. Reading product labels on packaging is important in knowing what we are consuming. Best yet, eat whole foods. Think apple rather than an apple muffin and a piece of chicken rather than a breaded and fried chicken finger.
  • We want to ask ourselves how we are feeling emotionally? How often are we sad, impatient, frustrated, angry, or afraid. Sometimes it’s a matter of perspective. When we recognize our many blessings, we can see others’ needs and how we may assist them rather than wallowing in self-pity. If we feel these emotions regularly, then we might consider speaking with a counselor. We don’t function well when consumed with negative thoughts. And perhaps we should pass on watching the nightly news or watching television programs with violent or disturbing content. Our brain will continue to process those images and thoughts when we sleep. Listening to relaxing music or reading a fun book at bedtime is a better alternative.
  • Monitoring our financial health is also vital to mental health. Those impulse buys add up and can cause anxiety later when they need to be paid off. Taking a moment to ask ourselves if the item is something we need or will really use before purchasing can eliminate mounting debt and the stress of payments beyond our capabilities later.
  • Are we social? Connecting with other people is a basic human need and a key to longevity. Avoiding caustic relationships is just as important. Surrounding ourselves with healthy, and supportive friends promotes those same characteristics in ourselves.
  • Is our faith being fed? Trusting in a higher power alleviates us from believing we are in control of everything and therefore, responsible for all that goes wrong in the world. It also encourages us to understand how we are all connected and treat one another with love and respect no matter our station in life.
  • And perhaps the most important factor in well-being is recognizing our purpose. What’s our reason for getting up in the morning? Do we have meaningful people to care for and activities to occupy our time? Knowing our passions, such as gardening, playing a musical instrument, volunteering at a community center, food bank, or senior center; or drawing feeds our spirit with compassion, creativity, peace, and beauty.

Our list of needed self-improvements may be long, but we can’t change everything all at once. On the other hand, if we do nothing, nothing changes. Making one small change until it becomes a habit, and then moving on to another, moves us closer to a better, happier us one step at a time.

***If making prayer a part of your daily life is one of those steps you want to make this new year, I have a few books that may be of help. Check out The Rosary Prayer by Prayer, Grieving with Mary, Fatima at 100. Fatima Today, and Saint Theodora and Her Promise to God.

 

Modified Holidays for Loved Ones with Dementia Monday, Nov 14 2022 

Alzheimer's and Culture and Everyday Life and Family and Health and Holiday , , , , , , , Mary K. Doyle 9:35 am

With the holidays approaching, all the fun and memorable events ahead present increased challenges for people with dementia. In addition, the darker days of fall and winter present other issues related to less sunshine. As many as 66% of people with dementia are thought to be affected by the setting of the sun. Beginning in the late afternoon, these people may show symptoms of confusion, anxiety, and aggression.

Families long for the traditions that mark the holidays. Special foods, music, colors, clothing, and decor shared with family and friends trigger emotions and tie memories of the past with the ones we make today. Sadly, our meaningful traditions are likely to be too much for our loved one with dementia. Including them can be more harmful and upsetting for them than enjoyable.

Brain power continues to diminish with dementias such as Alzheimer’s disease. Every level of stimulation we present to someone with this disease requires them to manage it with less and less ability. Think of all the stimulation we have this time of year–holiday lights; aromas from the kitchen; rich foods; and music, laughter, and multiple simultaneous conversations. This stimulation overload is exhausting for the healthiest people much less those already fatigued from daily living.

Maintaining a predictable routine with limited, controlled stimulation, and periodic rest periods is the key to keeping a person with mid-to-late-stage Alzheimer’s and other dementias calm. Parties that include our loved one with dementia are best limited to a handful of people at a time, close to or at home, in a quiet location, and for no more than two to three hours including travel time. Small group visits throughout the season rather than everyone at one time may be the best alternative.

Family members who do not spend much time with our loved one are not likely able to understand the change in traditions, or that our loved one may not be able to attend their festivities at all. However, celebrations with a loved one with Alzheimer’s is often more difficult for them than memorable or meaningful and therefore, need to be modified or completely abandoned. If we truly love them, the impact of our festivities on them and how we may include them in a way that is good for them rather than appeasing our emotional needs will be our priority.

**For additional guidance on living with loved ones with Alzheimer’s disease and other dementias, see Navigating Alzheimer’s, The Alzheimer’s Spouse, and Inspired Caregiving.

 

Honey, I Love You! Wednesday, Aug 24 2022 

Cooking and Everyday Life and Gardening and Health and Midwest and Nature and Product Review , , , , Mary K. Doyle 3:41 pm

Nature feeds our bodies and our spirits. It provides us with beauty, interest, creativity, food, and medicine. So, when we look for solutions, why not look to nature first?

Such natural generosity is evident in the sticky, sweet syrup of honey. Amazingly, honey contains antibacterial, antiviral, anti-inflammatory, and antifungal properties. When purchasing honey, look for a rich, dark color as the darker the honey the greater the antioxidant properties. Honey also has vitamins, minerals, and amino acids, which vary according to the nectar source.

Countless claims contest to the healing effects of honey. Here are a few:

  • It’s said to release serotonin thereby increasing one’s mood. That serotonin converts to melatonin aiding in sleep.
  • Local honey is thought to assist in relieving seasonal allergies.
  • A spoonful of honey coats and soothes a sore throat and suppresses a cough.
  • Some believe in the effectiveness of honey dressings on minor burns and scrapes.
  • A solution of honey and warm water can be applied to the scalp to relieve itching and flaking.
  • In addition to drinking lots of water, honey may assist the liver in processing alcohol oxidation and ridding toxins from over-consumption of alcohol.
  • Raw, unprocessed honey may be applied as a mask to reduce the inflammation and redness associated with acne.
  • Honey is said to reduce irritation after an insect bit.
  • Honey may improve cholesterol and triglyceride levels.
  • It may even lower blood pressure.

According to WebMd, Manuka honey, which is produced only in New Zealand by bees that pollinate the Manuka bush, is considered particularly beneficial. The flavor is slightly more earthy than regular honey but this type of honey offers much more in the way of nutritional and antibacterial properties. In addition, it contains methylglyoxal (MGO) and hydrogen peroxide. It may be particularly beneficial for bacteria-related digestive disorders and wound healing. Bandages containing Manuka are available over-the-counter.

Research shows Manuka honey can stimulate tissue regeneration, reduce inflammation, and decrease swelling. Studies also show it to be helpful in treating gingivitis.

As with most things in life, with all the positives, there are a few factors to consider. Manuka honey is definitely pricier than regular honey. And all honey contains calories, although, most people believe it is sweeter than white sugar and so can be used in lower quantities. Also, some people can be allergic to the pollen and/or digestive enzymes from the bees.

Most importantly, the American Academy of Pediatrics cautions parents not to introduce honey to children before the age of 1 year of age. Children’s underdeveloped immune systems make them vulnerable to botulism, a serious form of food poisoning. Incorporating honey in cooked food should be safe for children.

*See more at WebMD.

*Pray for world peace. We all will be better for it. The Rosary Prayer by Prayer, Grieving with Mary, Fatima at 100. Fatima Today.

*Thank you to all who have read my books, and especially, to those who have read and reviewed them on Amazon.

 

Sleep is Medicine Friday, Jul 23 2021 

Culture and Everyday Life and Health , , Mary K. Doyle 2:08 pm

Perhaps Americans should start putting sleep on their calendars and to-do lists. According to the Center for Disease Control and Prevention (CDC), more than one in three Americans are sleep-deprived. More than 35% of Americans get less than seven hours of sleep per night. Shockingly, one in 20 has fallen asleep while driving in the past month!

Sleep needs vary from one person to another. Most adults need 7 to 9 hours of sleep per night. However, some are fine at 6 hours while others require up to 10.

One of the interesting factors regarding sleep is that deprivation can result in illness and illness can contribute to sleep deprivation. For example, due to at least two illnesses, I’m one of those people who experiences a cycle of pain and fatigue. The more tired I am, the more pain I feel and visa versa. I’m at a point where I can do anything as long as I allow rest times after physical activity.

Dozens of factors contribute to sleep deprivation including a too-busy schedule, too much caffeine or alcohol consumption, anemia, hypothyroidism, jet lag, unhealthy diet, anxiety, cancer, chronic infection, inflammation, and pain, kidney disease, concussion, COPD, depression, diabetes, fibromyalgia, physical or emotional trauma, hormone imbalance, grief, thyroid disease, inflammatory bowel disease, multiple sclerosis, obesity, and sleep apnea.

On the other hand, lack of sleep may result in other health problems. Researchers find that lack of sleep makes it more difficult to lose weight and poses an increased risk of diabetes, heart problems, depression, substance abuse and a decreased ability to focus, remember new information, and perform at optimum levels.

There’s also a connection between sleep loss and memory loss. Chronic sleep deprivation causes injury to parts of the brain that are essential in maintaining attention and forming and storing memories. In addition, it’s believed that our brains clean out substances while sleeping that otherwise interfere with its ability to transmit messages.

Chronic fatigue syndrome (CFS), also called myalgic encephalomyelitis (ME and ME/CFS), is a particular problem with fatigue that is predominately diagnosed by ruling out other illnesses. Symptoms include fatigue that worsens with physical or mental activity, doesn’t improve with rest, and may also include difficulty with memory, focus, concentration, sore throat, enlarged lymph nodes, unexplained muscle or joint pain, and headaches.

The cause of chronic fatigue syndrome is unknown, although there are many theories ranging from viral infections to psychological stress. Some experts believe chronic fatigue syndrome might be triggered by a combination of factors.

If you feel that fatigue is a daily concern for you, it may be best to consult your physician.

*Have you seen my post, “Eat Well. Live Well?“

*For information on caregiving to loved ones with dementia, you may find these books helpful: Navigating Alzheimer’s, The Alzheimer’s Spouse, and Inspired Caregiving.

*Photo: Lily Pad, Chicago Botanic Garden, Glencoe, IL, 6/12/21

 

Summer-Fresh Herbs Thursday, Jun 3 2021 

Cooking and Everyday Life and Gardening and Health and Midwest and Nature , , Mary K. Doyle 2:52 pm

One of the prime factors in cooking the tastiest dishes is to use fresh, quality ingredients–fresh herbs being particularly important in most recipes.

Purchasing herbs in your local grocery store offers a convenient but expensive option. However, these herbs are only as fresh as the harvesting and transporting allows and are handled by multiple people. Also, we typically only use a portion of the packet and toss the rest.

The best alternative is for us to grow our own herbs. We then know the quality of the soil and seed, especially when choosing organic products, and likely are the only ones to touch these herbs. Most significantly, we can pick the exact quantity we need for a dish.

In the Midwest, cilantro grows best in spring conditions. However, most others grow well throughout the summer. Rosemary is said to be the easiest herb of all to grow.

A sunny window can offer space for a mini-indoor garden, if your herbs can get at least four to six hours of direct sunlight. Use pots with drainage holes to avoid over-watering.

I have limited garden space, so my herbs are planted in pots on outdoor shelves. I prefer purchasing small plants rather than starting my herbs from seed. This allows me to beginning harvesting within a couple of weeks. This year my herb garden consists of the end of the cilantro and lavender, mint, parsley, basil, rosemary, and sage. These are ones I know that I will use and work within my allotted space, but there are so many more from which to choose.

In addition to cooking with herbs, I also toss a few leaves in my iced and hot tea, lemon and limeade, and water. The hint of flavor and fragrance of the herbs transforms a normal beverage into a special treat. They also offer numerous health benefits. For example, sage and rosemary can improve brain function and memory. Peppermint relieves IBS pain and reduces nausea.

*

Inspired Caregiving was written for the caregivers in your life. It’s a gift book with lovely photos and manageable bits of information and inspiration.

You can see all my books on my website.

Have you seen my other blog, Mary K Doyle Books? Posts relate to my published books.

 

Celebrate the Small Stuff Thursday, May 13 2021 

Culture and Everyday Life and Family and Health , , Mary K. Doyle 9:25 am

Life is built on baby steps. We may pause to note the milestones—major birthdays, weddings, anniversaries, retirements, or an award, but we can’t get to the big stuff without the little accomplishments along the way. An improved test score, eating a healthy meal, extending a kind word to a stranger, completing a troubling work project, or a clean kitchen at the end of a hectic day is what it’s all about. These little achievements are cause to celebrate.

Our daily challenges demand our attention. The disasters and struggles shout for us to respond. Yet, in the most trying times, we continue to have moments of joy, moments to commemorate. Focusing on these gains, no matter how minor, keep us positive and hopeful. We recognize that good things are happening all of the time instead of being stuck in sorrow.

We also remain in the present. We’re not mourning the past or fearing the future. We are powerful in the moment. And all those strong, happy moments lead to bigger successes.

*

“Honoring Mary, Our Blessed Mother”

Have you seen my website, Mary K. Doyle?

 

Traditional, Complimentary, and Alternative Remedies Thursday, Feb 4 2021 

Everyday Life and Health and Perspective , , , , Mary K. Doyle 3:16 pm

The older we get the more we discover the magnificent workings of the human body. We learn, not because our interest is naturally peaked, but rather, as parts weaken and wear, we come to know the normal function of a particular muscle, joint, organ, or system.

We take much for granted with our health. We expect to step out of bed in the morning and continue running until the end of the day. When a shoulder or knee aches, hands don’t grip like they used to, or chronic back pain slows us down, we realize how much was going on inside of us with little previous appreciation.

My first therapeutic choice is to seek one that is natural and less invasive. Vitamins and herbs; essential oils; and breathing exercises such as through yoga, meditation, and qi gong can be effective in addition to or replacing a pharmaceutical drug or conventional therapy. This is not to say that conventional medicine can be replaced entirely. Often, it is the appropriate solution. I simply prefer to try something else first.

After months of debilitating fatigue with minor physical exertion, constant leg cramps, dizziness, shortness of breath, and overall nerve tingling, my cardiologist believed the culprit was microvascular resistance which affects the small blood vessels. I had tests to look at the heart and larger vessels but couldn’t test smaller ones because I also have fibromuscular dysplasia. Probing the vessels risked tearing them.         

My doctor suggested I try taking either nitroglycerine or L-arginine to improve blood flow. He said if it worked, we could be reasonably certain it was indeed microvascular resistance. I chose the arginine (an amino acid available over the counter), and soon found tremendous relief. I no longer needed a nap after walking down my street or was up all night with leg cramps. The arginine also lowered my blood pressure which was running high even with medication.

Technically, there is a difference between the terms complimentary and alternative therapies. Complementary remedies are disciplines used with conventional medicine while alternative ones are used in place of it. For example, as when dealing with irritable bowel, diet may be used to work with traditional medicine, to compliment it, or as an alternative to any pharmaceutical prescription.

Many of these therapies such as Ayurveda, acupuncture, and reflexology have been around for thousands of years. They’ve been a trusted solution for an array of medical issues. However, practices do raise concern when there is a lack of federal regulation. Many therapists, such as those administering massage and chiropractic medicine, are regulated, while many others are not.  

Similarly, the quality and potency of over-the-counter remedies can vary greatly between brands. 500mg of calcium can be very different from one company to another or even one bottle to another of the same brand depending on the credibility of the supplier. And yet, we all know ineffective physicians and generic drugs that differ from others, as well.

When choosing any practice or remedy we should remember that they all pose a level of risk. Consumers must do their research and weigh the benefits, side effects, and potential risks before moving forward.

***

Want to know the honest truth about an author’s potential for profit? See my post, “The Reality of an Author.”

Have you “liked” me on Facebook?

 

Masked Since Antiquity Tuesday, Jun 30 2020 

Books and Everyday Life and Family and Health and Midwest and Perspective , , , , , Mary K. Doyle 4:39 pm

Mandated or recommended, masks are the talk of the day. Do we have the right to choose wearing them or not? Which ones are best? Why do we dislike them? And do we really need them?

Personally, I see mask wearing like cigarette smoking. I understand the desire and choice to smoke but I hate the smell, and I don’t believe anyone has the right to inflect their second-hand smoke on me and my health. In the same way, I understand the discomfort and inconvenience of mask wearing, but I don’t believe anyone has the right to spread their potentially deadly germs in my face. If they won’t wear a mask, they can remain in their home.

Since the Stone Age, masks have been worn by nearly all cultures. The oldest known mask is from 7000 BC. Traditional ones were used for protection, disguise, hunting, entertainment, punishment, membership in secret societies, celebration, healings, and rituals. They were made from any number of materials including leather, wood, and feathers. I have one from Hawaii made from volcanic ash and covered in carved symbols.


One of the few collections I have is a wall grouping of masks, carvings, and a painting I’ve acquired from my travels. In addition to the one made from ash, the collection includes a ritual mask from Papua, New Guinea purchased in Hawaii and one made by the Incas and purchased in Aruba, festival masks from Venice, Italy, face carvings from Alaska and Jamaica, a totem from Hawaii, a leather work from Portugal, and a painting of a turtle on tapas, a type of fabric carefully and arduously made from softened wood bark. My attraction to these items stemmed from their craftmanship, symbolism, and personal contact with the artist or vendor.

When I purchased the ritual masks, I was assured that they had been cleansed. The spirits of the dead or other beings were no longer attached, so I needn’t be concerned about carrying those spirits home with me. That statement opened up a greater fascination and appreciation of the artifacts. I had no knowledge of the historical or cultural meaning of them or that death masks were created in the likeness of the deceased.

Some ritual masks, such as those in West Africa, are used to communicate with ancestral or animal spirits. They can be quite symbolic. For example, closed eyes may show tranquility while bulging foreheads means wisdom.

Today we are familiar with masks of protection such as those for welders, gas masks, police shields, oxygen masks, and our all so familiar, medical and health masks. I don’t plan on adding any of these to my wall.

***

Have you read “Angels to Guard You Wherever You Go” and “Easy Test with Big Answers” on Mary K Doyle Books?

***

Please “Like” me on Facebook. I sure like you!

 

What to Do in Quarantine Thursday, Mar 12 2020 

Culture and Everyday Life and Faith and Family and Health , , , , Mary K. Doyle 9:16 am

Remember all those days you asked for things to slow down? Well, your request has been granted. The world is currently on hold.      

With the Coronavirus/COVID-19 taunting us, we are advised to avoid social gatherings, wash our hands with soap and water for at least 20 seconds, use hand sanitizer with at least 60% alcohol, and be particularly careful if we are more than 60 years old and/or have chronic health conditions such as heart and lung disease and diabetes.

So, what to do if we are laying low? We are busy, social people and are used to being on the go. Switching gears to a slower pace takes some adjustment.

Here’s our opportunity to catch up on our long list of things we’ve been putting off. Following are some suggestions:

  • Deep clean the house.
  • Enjoy our homes that cost so much to live in.
  • Pray.
  • Play board games with the family.
  • Bake.
  • Practice our musical instruments such as piano, guitar.
  • Clear out the DVR. Watch all those recordings we wanted to capture.
  • File income tax.
  • Complete the census survey.
  • Work on crafts such as scrapbooking, sewing, wood cutting, flower arrangements, etc.
  • Organize the garage.
  • Clean out closets.
  • Paint a room.
  • Sort through our collections such as coins, model cars, and memorabilia.
  • Work on a household budget.
  • Video chat with loved ones.
  • Write notes to elderly homebound.
  • Journal feelings.
  • Meditate.
  • Organize photos. 
  • Exercise-walk, practice yoga, get on the bike.
  • Wash the car.
  • Read through that stack of books and magazines.

Most of all, try to be loving and supportive. We’re all feeling the stress, and a little love can go a long way. And, hang in there, my friends. This too shall pass.

***

Have you seen my last post on Mary K Doyle Books, “One Year Later?”

***

**Update on my presentation schedule: Due to COVID-19, presentations are postponed until this summer or later.

 

Bring in the Dogs Wednesday, Jul 24 2019 

Culture and Everyday Life and Family and Health and Nature , , , , , Mary K. Doyle 12:48 pm

IMG_3511

Flight delayed? Bradley International Airport in Hartford, Connecticut has a remedy to keep everyone calm—pets to the rescue.

While waiting in BDL for a flight home that ended up delayed more than six hours, handlers and their therapy dogs remained available for petting. I definitely can attest to the positive affect the Australian Shepherds had on the initially irritated crowd. Grunts and groans quickly transformed into oohs and ahs once the dogs appeared. The animals’ mere presence was helpful, and after a few strokes of their luxurious coats, travelers magically became significantly calmer. Smiles blossomed across the gates between travelers and the staff working diligently to accommodate everyone.

Pet Therapy, also known as Animal Assisted Therapy, involves a handler and an animal trained to assist people with physical and emotional issues. The therapy is found to help lower blood pressure, release endorphins, alleviate pain, reduce stress, improve motor skills and joint movement, and improve verbal and social skills. Dogs and cats are the most common animals used as “therapists,” but fish, guinea pigs, horses, and even dolphins are trained.

The only drawbacks to pet therapy may occur when people are allergic to animal dander or sanitary issues arise. Pets also may be at risk from unintentional harm from people.

***

Have you seen my last post on Mary K Doyle Books, “Speak to Me?” 

 

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