Great article by Carey Goldberg on CommonHealth about using music to change our relationship with patients and our approach to healthcare. It’s all part of a triple aim put forward by the Institute for Healthcare Improvement to provide better health, better health care and lower cost. http://commonhealth.wbur.org/2012/02/singing-doctor-mache-seibel/#more-18684
Dr. Seibel's Blog
Increased Risk of STDs among 50+
The boomers or gaining in numbers and so is their incidence of STDs (sexually transmitted diseases). Maybe it’s all the Viagra giving sex a greater likelihood of occurring with aging. Since pregnancy isn’t an issue, people might just not be thinking about STDs. Seems they should be. For additional info. Click here for a link to a video on painful sex which my patients say often accompanies Viagra.
Posted in General Health, Menopause, Sexuality, Vaginal Dryness
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HealthRock Songs Help Engage Docs and Patients
Today I gave Grand Rounds at Mass General Hospital to a group of Ob/Gyn doctors. I spoke about the need for the medical community to interact more with patients, engage them and change the way we have been doing things to create a community of caring. I’ll be talking more about that in future posts, but for now, here is a short clip of a song I sang there called the Funky Labor. Enjoy! http://youtu.be/mjc3l_DNqRY
Women’s Sexuality in Menopause
A few years ago Karen Giblin asked me to write a theme song called Red Hot Mama for her Red Hot Mama’s menopause organization. One of the lines in it goes – “Just because I’m in the ‘Pause doesn’t mean I’m dead.” That line underscores what a number of studies show; that sexual activity is alive and well as women age. Here is the whole truth about women’s sexuality and menopause.
A study in the New England Journal of Medicine from the National Social Life, Health, and Aging Project provided a baseline of information on women’s sexuality everyone should know.
In that 2007 survey of 1,500 women aged 57 to 85, sexual activity was shown to decline as age increases. Below is the sexual activity level in the past year among women who had a partner:
- 62% among those aged 57 to 64 years
- 39% among those aged 64 to 74 years
- 17% among those aged 75 to 85 years
Of course, not everyone has a partner or spouse, but if they did have a partner and they were sexually active, no matter the age group:
- 50% were active 2-3 times per month
- 23% of the oldest group was active at least once per week
The study also showed that about half of both men and women have at least one bothersome sexual problem. For women, the most common were:
- 43% had low desire
- 39% had poor vaginal lubrication
- 34% were unable to have an orgasm (come)
So now you know that sex can decline with age and sexual problems can increase with age. But here is what I want you realize that can change your life: only 22% of women over the age of 50 have had a discussion with a physician about this problem. That’s only 1 in 5. The rest of you aren’t getting the help you need.
The following year another study shed more light on women’s sexuality. The authors surveyed 50,000 US households that included some 31,000 women over the age of 18 and found that 43% of women had some type of sexual problem, but it distressed only 12% of them. Interestingly, although the older women had more sexual problems than the younger ones, they distressed older women less. The most common distress occurred in women aged 45 to 64. In other words, it’s the women in and around menopause that have the most distressing sexual lives.
Often women with sexual problems were also struggling with another problem such as poor health, depression, anxiety or urinary problems. But as it was in the first study I told you about, only about one third of women had a conversation with their doctor about this problem and when they did, the woman rather than the doctor started the conversation 80% of the time. This tells you women have to speak up about sexual problems and be more assertive with their health care providers.
Going through menopause effects sexual activity in many women due to painful intercourse, or decreased sexual desire, frequency or arrousal. When some 3,000 women in and around menopause ages 42 to 52 were asked what affected their sex lives the most, the answers can back as:
- Their relationship with their partner or not having a partner
- The importance of sex to them
- Their attitude towards aging
- Vaginal dryness
In another report of sexual activity in menopausal women ages 41 to 68, 68% were sexually active within the past 6 months. The largest reason for not being active was not having a partner. Those women who were sexually active and who had the most enjoyment with sex were more likely to:
- Have less medical illnesses
- Be physically active
- Have a lower body mass index (thinner)
- Have better social support
- Sleep well
- Not have vaginal pain
Other studies of women aged 40 to 65 have shown that vaginal pain and thinning of the vaginal tissues called vaginal atrophy or atrophic vaginitis are very strong causes of sexual problems. This is a very treatable problem if you discuss it with your doctor. I’ve made a video about painful sex if you’d like to hear more about it. Just a few months ago in the journal Menopause, 27,000 women aged 50-79 were studied for 6 years and they were evaluated for vaginal atrophy. Older age, health problems and loss of a partner were the main reason many of the women were less sexually active. Women who were on hormone therapy (HT) improved their vaginal atrophy symptoms significantly.
I’ll talk more about sexual function in other articles. But for now, here is what I hope you will take with you. Intimate relationships remain important to women and sexual activity is a natural part of aging, even to age 99. Those women with a partner and who are healthy enough to be sexually active continue to enjoy sexual relationships. But sexual problems are common, especially among women with other health issues. The good news is that most can be treated. But most patients don’t ask their doctors and most doctors don’t ask their patients about sexual problems.
So when you go to your doctor, ask him or her about your sexual problems. They will either help you or refer you to another person who can. Sexual problems are common, treatable and worth the effort.
Posted in General Health, Menopause, Sexuality, Vaginal Dryness
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New Study on Sexual Satisfaction in Older Women: Use It, Don’t Lose It
Aging Americans can and do enjoy high levels of sexual satisfaction. A new study published in the January 2012 issue of the American Journal of Medicine on sexual activity in older American women contained both good news and potential concerns. The University of California, San Diego School of Medicine study,[1] followed 806 older women in a planned community for 40 years. They found that sexual satisfaction increases with age among sexually active older women, and even those women who were not sexually active reported satisfaction with their sex lives. However, the study also identified vaginal dryness as a concern for older women that could affect their sexual function.
The participants ranged in age from 40 to 99, with a median age of 67. Researchers found that, while 61 percent of all women in the study and 78 percent of those women who were sexually active were satisfied with their overall sex life, sexual satisfaction increased with age among sexually active older women. Satisfaction with the amount of emotional closeness during sexual activity with a partner was associated with more frequent arousal, lubrication, and orgasm. However, frequency of vaginal lubrication during sexual activity decreased with age; 60.8% of the youngest women reported lubrication almost always compared with only 28.6% of women age 80 years or more. A similar trend was reported with frequency of and difficulty maintaining lubrication.
Previous studies support this study, having found that vaginal dryness ranks among the 10 most common problems occurring during menopause. Millions of women suffer from vaginal dryness. It’s a real problem that affects and interferes with their daily lives. The effects of vaginal dryness range from minor discomfort to chronic pain. But unlike other symptoms of menopause, like hot flashes or night sweats, which usually lessen or disappear within five years, vaginal dryness continues and often worsens throughout the rest of a woman’s life. I often recommend vaginal estrogen for this situation. But for the many women who either can’t or won’t take estrogen, or just prefer not to, I also frequently suggest Replens Long-Lasting Vaginal Moisturizer to address vaginal dryness issues. Replens is an estrogen-free, clinically tested over-the-counter product that not only helps replenish vaginal moisture, but also helps rejuvenate dry vaginal cells.
If you suffer from vaginal dryness, you are not alone. Discuss your options with your medical professional to see if the risks of hormone replacement therapy outweigh the benefits. A study in The New England Journal of Medicine[2] reported that over-the-counter Replens® is as effective at alleviating vaginal dryness as prescription hormones, stating that Replens® “provided relief of vaginal (dryness) symptoms that was equivalent to that of vaginal estrogen…” This study shows that staying sexually active can help to improve your sexual function and maintain your vaginal wall tissues. Don’t let aging end your sexual satisfaction. Use it so you don’t lose it.
[1] Susan E. Trompeter, Ricki Bettencourt and Elizabeth Barrett-Connor, “Sexual Activity and Satisfaction in Healthy Community-dwelling Older Women,” The American Journal of Medicine, Volume 125, Issue 1, January 2012, pages 37-43. http://www.amjmed.com/article/PIIS0002934311006553/fulltext
[2] Deborah Grady, “Management of Menopausal Symptoms,” The New England Journal of Medicine, November 30, 2006, pages 2338-2347. http://www.nejm.org/doi/full/10.1056/NEJMcp054015.
Posted in Cancer, General Health, Menopause, Vaginal Dryness
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Rape: What Every Woman, And Man, Should Know
Rape is a topic most victims avoid. So much so you’d think it doesn’t happen. Perpetrators uniformly deny it so it seems no one would ever do it. But it happens often, victims suffer deep scars, and perpetrators typically get off without a scratch (see below). A new law is the beginning of that changing.
There were no laws about rape on the books until 1927, and no udpdated laws until January 5, 2011. That’s why I’m writing about rape now. The US Attorney General has just announced a revised definition of rape so that it can be more accurately reported and prosecuted. My hope is that by talking about it openly, it won’t happen to you or your loved ones; but if it does, offenders can be prosecuted and victims can more likely get justice.
Here’s how the new law differs from the old one. In 1927,“Forcible rape” had been defined by the UCR SRS (Uniform Crime Report (UCR) Summary Reporting System (SRS) the “national report card”) as “the carnal knowledge of a female, forcibly and against her will.” That means a man forces vaginal sex with a woman. It left a lot to be determined; required an immediate visit to the doctor to look for sperm in the woman’s vagina as well as any signs of trauma. There was no law for a woman raping a man or a man raping a child. During my on call training, many nights I was asked to examine women for alleged rape, and the details of what I wrote in the hospital notes had a great impact on whether or not an alleged rapist was convicted.
Here’s how the new law describes rape: “The penetration, no matter how slight, of the vagina or anus with any body part or object, or oral penetration by a sex organ of another person, without the consent of the victim.”
So one person forcing an object (animate or inanimate) into another person is rape.
Susan B. Carbon, Director of the Office on Violence Against Women, states, “For the first time ever, the new definition includes any gender of victim and perpetrator, not just women being raped by men. It also recognizes that rape with an object can be as traumatic as penile/vaginal rape. This definition also includes instances in which the victim is unable to give consent because of temporary or permanent mental or physical incapacity.”
How common is it? According to the Centers for Disease Control (CDC) 1 in 6 women report that they have either been raped or an attempt has been made to rape them in their lifetime. The first time for 60% of these women was before age 18.
What is it? Sexual violence is any sexual activity for which you do not freely give consent. That includes both sex against your will and sex that happens when you cannot freely give your consent. If you have been drinking and suddenly find a man having sex with you, it is rape. If a man has sex with a woman who is under the influence, it is rape. Think of it like this, if you are under the influence, you cannot sign a consent form for a medical procedure, and you cannot give consent for a sexual act, either.
Rape is more than unwanted sex. It’s an act of violence and it’s a crime.
Who commits it? Unfortunately, all kinds of people; a current or former intimate partner; a family member, friend, or acquaintance; a person in a position of power or trust, or a stranger. According to the CDC, in a nationally representative survey that looked at the first rape experience of female victims, perpetrators were reported to be intimate partners (30.4%), family members (23.7%), and acquaintances (20%). This means that the victims knew over 71% of the perpetrators.
What are the risks? The short-term risks are getting pregnant (for women), acquiring a sexually transmitted disease, or being injured. But there are also long-term risks that can affect your physical or emotional health:
- Chronic pain
- Headaches
- Fear and anxiety
- Problems trusting others
- Anger and stress
- Eating disorders
- Depression
- Suicidal thoughts
What can I do to prevent it?
- Avoid using excessive amounts of alcohol and drugs. It interferes with clear thinking.
- Be aware of your surroundings. Be cautious and alert.
- Try to walk in groups rather than alone, especially at night.
- Take a self-defense class.
- Lock all doors to your car and residence at all times.
- Believe in your right to set limits that match your sexual desires and limits.
- State your limits clearly and loudly and “NO” if necessary.
- Yell “Fire” or carry a whistle and blow it. It attracts people’s attention.
- If the rapist is unarmed, fight back, shout “NO” and run away as soon as possible.
- If the rapist is armed, try to talk him out of continuing the assault or resist passively by pretending to faint, vomit or urinate
What do I do in case of rape?
- Go to a safe place and call a friend or family member to be with you.
- Take some slow deep breaths and realize that what happened is wrong, it’s not your fault and that you have value.
- Call the police; rape is a crime.
- Do not bathe, douche or change clothes.
- If you choose not to contact the police, go to a hospital emergency department to be checked. You do not have to report to police to get medical care.
- Write down as much as you can remember about what happened and the person who did it while it is most fresh in your mind.
- Contact a rape treatment center. A counselor there can be of great help.
Resources:
http://www.justice.gov/opa/pr/2012/January/12-ag-018.html
http://www.cdc.gov/violenceprevention/sexualviolence/
http://www.cdc.gov/Features/SexualViolence/?source=govdelivery
Does Your Plate Look Like MyPlate?
As a child, I was extremely fat. At the ripe old age of 29 months, there was a front-page article about me in the Galveston Daily News: Mighty Mite – the fattest child in Galveston County. My grandparents thought a fat baby was a healthy baby. We now know a fat baby is often not a healthy baby and more likely to be an unhealthy adult. In 2012, 1 in 3 children are obese. Mission Readiness, a nonprofit, nonpartisan organization run by retired military leaders dedicated to investing in America’s youth, discovered that today, 27% of 17- to 24-year-olds, some 9 million, are too fat to meet the basic minimum standards required for military service because they are too fat.
I was very fortunate; I was able to change my exercise level, my diet, and ultimately my body size. Today, I’m at my ideal body weight. But that was not an accident. It took a conscious decision on my part to change my dietary habits – both what food choices I made and how much of it I ate. The US Department of Health has addressed America’s growing obesity epidemic by giving us a simple, objective way to look at the food we eat. It’s called MyPlate. Click here for my video on portion control and MyPlate.
The image of MyPlate is a plate divided into 4 parts. Something as simple as knowing how much of which food to put on our plate has the potential to curb obesity, lower the rate of heart disease and diabetes, and improve our chances for a longer and healthier life.
MyPlate is much easier to understand than the Food Pyramid system, which it replaced. It’s much easier to use than the Ornish diet, the Atkins diet or the South Park diet. If we pay attention to MyPlate, we don’t have to consider any of these or any other dietary approaches or measure ounces of food. This new approach was released last year, and can be found at http://www.dietaryguidelines.gov. These recommendations promote health, reduce the risk of chronic disease and represent an effort to decrease the obesity epidemic in the United States with improved nutrition and physical activity. You can find lots of great recipes in my cookbook Eat to Defeat Menopause.
The new food pyramid is a very simple image of a plate divided into four parts. These 4 unequal quadrants represent vegetables, fruits, grains, and protein with a circle (representing the top view of a glass) off to the side to represent dairy. You can find an image of this at http://www.ChooseMyPlate.gov. Basically, the plate is divided with half of the plate containing fruits and vegetables. One of the two remaining quadrants contains grains (primarily whole grains) such as rice, bread or cereal, and the final quadrant contains proteins including meat, fish, poultry, beans, soy or eggs.
MyPlate primarily follows the Mediterranean diet. That diet is high in legumes, grains, nuts, fish, fruits, and vegetables but is low in dairy and red meats. I was recently able to visit the Pompeii exhibit at Boston’s Museum of science, and was pleasantly surprised to find that in 79 A.D., the diet we are discovering today was already very well established. Another observation that was present in 79 A.D. that we can also learn from today was the fact that the size of a plate was much smaller than the ones we eat from in most kitchens in 2012. So cleaning your plate meant you were eating a lot fewer calories.
This diet is very high in monosaturated fatty acids and low in saturated fatty acids. Scientists analyzed 12 pre-existing scientific studies and combined their total results. This is called a meta–analysis study and it involving over 1.5 million people. showed that the more one adhered to a Mediterranean-type diet the lower the incidence of death and cancer. Of course, My Plate alone won’t solve the problem of obesity and rising rates of obesity and heart disease. But the plate is one more step in carrying out the message that includes encouraging people to enjoy your food but eat less, switch to fat-free or low-fat milk, choose foods lower in sodium, make at least half your grains whole grains and drink water instead of sugary drinks. It’s time to make MyPlate your plate.
Posted in Diabetes, Diet & Nutrition, General Health, Heart Disease, High Blood Pressure, Menopause, Weight Control
Tagged Diet & Nutrition
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Alternative Approaches to HRT
It’s new years but hot flashes get old in a hurry. Estrogen can work for most women with low estrogen, but many women can’t take it and others just prefer an alternative route.
Fortunately, there are things you can do that help reduce the hot flashes for many women. Here are some suggestions I make to my patients:
One simple thing is to ask your doctor to check your vitamin D level (get a 25-OH vitamin D). Low levels are very common and if yours is low, it can increase your risk for heart disease, breast cancer, brittle bones and increase hot flashes. I have found many women have fewer hot flashes and feel much better correcting their vitamin D level. It’s simple; just take a vitamin D3 supplement. There are videos about this and related topics at http://www.doctorseibel.com/menopause/.
Other non HRT approaches include:
- Drink plenty of water daily (8 glasses or more)
- Daily exercise (walking 30 minutes is great)
- Get into a yoga class (I like Kundalini Yoga best and I discuss the many benefits in A Woman’s Book of Yoga)
- Meditate daily – even 1 to 5 minutes at first and work your way up to longer
- Mindfulness-Based Stress Reduction is another great non HRT way to reduce hot flashes
- Acupuncture – one study obtained a 60% improvement.
- Avoid caffeine, spicy foods and alcohol
- Carry a cool wipe
Herbal approaches include:
- Black cohosh (20 mg twice daily)
- Soy (50 to 100 mg of the soy isoflavones in a capsule or 25 to 40 grams of the protein in a smoothie or added to your food)
- iCool is a non soy isoflavone if you’re allergic to soy
- Flaxseed, another plant estrogen, 1-3 tablespoons on cereal in the morning
There are also non HRT prescription meds such as:
- SSRI antidepressants [there is evidence showing that paroxetine (Paxil, Paxil CR), escitalopram (Lexapro) and fluoxetine (Prozac) can be effective in controlling hot flashes] and SNRI antidepressants such as venlafaxine (Effexor) have been used widely for hot flashes. A recent study suggests that adding zolpidem (Ambien, Edluar, Zolpimist) to these medications may be helpful for improving sleep but not hot flashes.
- Neurontin (gabapentin) the anti-seizure medication. Start low and increase dose slowly up to 900 mg daily. It causes drowsiness in some women.
- Clonidine (Catapres) acts on the brain to lower blood pressure and it helps some women (but not all) reduce hot flashes. It can cause dry mouth and constipation.
There are many alternative options in my book The Soy Solution for Menopause from Simon & Schuster.
Women who are thinner have less hot flashes than women who weigh more.
I’ve used all of these approaches to help different patients who either cannot or will not take HRT and have low estrogen. Talk with your health care providers and ask them to work with you find what will work best for you. With persistence, most women find a combination that works for them.
Posted in Breast Cancer, Hot Flashes, Menopause
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10 Stress Tips To Reduce Stress
The holidays are wonderful; and wonderfully stressful. Families get together and reconnect, and sometimes things get a bit stressful. With all the food and stress around, it’s no small wonder that many people have a tendency to eat….and eat. And often it’s not the best food choices.
But there are some things you can do to reduce stress. And what you eat is one of the ways to reduce stress. Here are 10 stress tips to know what to eat or not eat to reduce stress.
- Limit coffee and caffeine intake and don’t drink caffeine after 6pm
- Stay away from high fat (especially saturated fat), sugar, white flour and salt
- Avoid fried foods
- Skip the mindless munching. If you want a snack, grab some almonds, walnuts or piece of fruit
- Use portion control – supersized potions just add to the problem
- Don’t skip meals, particularly breakfast
- Drink eight glasses of water daily – did I mention to skip the sodas
- If you plan to diet, make sure it’s balanced with fruits and vegetables, protein and healthy carbohydrates.
- Eat 30-40 grams per day of fiber
- Eat plenty of omega-3 fatty acids, vitamins B, C and antioxidants. Flavonoids are also helpful. You can find them in 80% pure dark chocolate, green tea, blackberries, onions, apples, grapes and red wine.
For more free tips to reduce stress, CLICK HERE to get my FREE Top 10 STESS BUSTERS eBOOK on how to reduce stress. You’ll find many ways to reduce stress and how to control stress to make the holidays and every day less stressful.
Posted in General Health, Stress, Weight Control
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Santa’s 5 Healthy Changes To Fit Down Chimneys
Santa’s recent inablility to fit down the chimney has resulted in him trading in his perennial request for cookies by the chimney to wanting a small fruit and veggie platter.
His decision came just hours after the red clad, ruby cheeked Christmas icon received his latest medical report from his doctor. Both his weight and blood sugar were a little elevated making Santa have prediabetes. Santa acknowledged being under a lot of stress trying to make enough toys for all the kids. And with the down economy and all the sitting at work and on his sleigh, his belly fat finally drifted just a wee bit to far over his large black belt.
I was able to catch up with Santa at his North Pole residence. Overall, he was taking it quite well. His view is that he’s in it for the long haul and if he wants to continue his annual trek around the world, he’s got to make a few lifestyle changes. So here are Santa’s 5 Christmas intents he asked me to share with you.
- Drink one less soda or sweetened drink per day.
Turns out the average American drinks nearly 60 gallons of soda yearly. Every 12 ounces can contains 12 teaspoons of sugar. Santa said if he drinks just one less soda or sweetened drink each day for a year he will lose 10 pounds. It’s that simple. He’s cutting down on diet sodas too. The artificial sugar in those drinks fools your body into secreting more insulin, a hormone produced in the pancreas that transfers sugar from the bloodstream into your cells. Without the sugar to transfer, the extra insulin causes an increase in the amount of fat that is stored in your belly and the acidity of diet sodas can rob your teeth of calcium. I call sodas liquid candy and you can watch a music video that explains why at http://www.doctorseibel.com/weight-control/.
2. Add one fruit or vegetable per day to your diet.
Santa is trading in his plate of cookies for a fruit and veggie platter. Both the American Cancer Society and the American Heart Association recommend eating a total of at least 5 fruits or vegetables daily. Fruits and vegetables help lower the risk of both cancer and heart disease. Santa admitted he didn’t love the taste of fruits and vegetables. But here is a trick. Try tasting the new one at least 12 different times. Even if you only eat one bite, repeating the tasting allows almost everyone to learn to like a new taste. Try it. You may be surprised that you’ve found a new great dish that you really enjoy and is great for your health. Just adding one fruit or vegetable daily can make a difference. Don’t be afraid of a squash! For a change, Santa is also snacking on a handful of walnuts. They’re full of omega-3 fatty acids and really good for your heart, joints and brain.
3. Move more.
Sorry to disappoint you but Santa is actually making some of his deliveries on foot. He still gets to your neighborhood via reindeer but he parks his sleigh a bit further away from the house and walks the rest of the way. Sometimes he walks up one flight of stairs or down two instead of taking an elevator. He even walks up the escalator. And I though this was very clever of Santa. When he’s on the phone, he doesn’t sit down. He stands and keeps moving. Even when he meets with his chief elf for a staff meeting, they take a walk together rather than sit. His goal is to work his way up to 10,000 steps each day. He said if someone wants to buy him a gift, he’d like a pedometer. It counts your steps and usually costs between $10 and $25. Hear a snippet of my song 10,000 Steps from the award winning Let’s Move CD at http://www.doctorseibel.com/lets-move-cd/.
4. Find Quiet Time in your day.
According to Santa, this was a really difficult one. We all live hectic lives that never seem to slow down. Now, once or twice a day, Santa finds a quiet spot in a pleasant location. He takes a slow deep breath through his nose, holds it for 5 seconds, and lets it out slowly through his mouth. Doing that for even one minute begins to relax him. He says it didn’t take long to work his way up to 5 or 10 minutes once or twice daily. Santa Clause was amazed at how relaxed it made him feel. I’ve made a similar suggestion to smokers: try inhaling only air and leave out the cigarette. Make this is smoke free quiet time.
5. Improve your sleep.
Santa told me that he struggles to get enough sleep. But now he knows that sleep plays a major role in his health, mood and productivity. According to the National Sleep Foundation, most people need between 7 and 8 hours per twenty-four hours but most Americans get just over 6 hours per night. Here are some simple tips that help Santa sleep better.
- Starting at least 30 minutes before your bedtime, turn off all electronics.
- Find a quiet spot and either read a book, listen to relaxing music, or talk with friends or family. It’s a great way to settle down and get ready for bed and it will likely help you drift off to sleep. Sleep not only keeps you rested and more alert and productive, it also helps control your weight.
- Santa has just installed room darkening shades which help a lot
- Santa never works in his bed. He just uses it for sleep and ___. Santa asked me not to print the other thing he and Mrs. Clause use their bed for.
- While we are sleeping, hormones are produced that curb our appetites and keep us from feeling hungry. Ever think sleep was an important part of your weight control? It is. For a free sleep diary to see if you are getting enough sleep, go to http://www.doctorseibel.com/sleep/.
These 5 tips are something everyone can do, even Santa. They’re simple and they will make a great difference in getting your health jump started in the New Year. And they are working for Santa. For a free download of a relaxing bedtime song, go to www.HealthRockWomen.com/podcasts. I’ve made one of my original songs, Sun Ra Lullaby, available for you to help you relax as you drift off to sleep. It’s off my award winning Lullabies for Kids of All Ages CD. It’s not just for kids. Enjoy!
Posted in Diabetes, General Health, Menopause, Weight Control
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