May 2024: Ease of Mind

We are two doctors who are curious about aging. Our monthly newsletter embraces conversations about aging from many different perspectives—medical, psychological, societal and even personal.

You can read our Inaugural edition here.

Since May is Mental Health Awareness Month, we are focusing on aging and mental health. Dr. Vogler presents 5 Top Tips to maintain your mental health, and Dr. Baumgaertel focuses on breathing, with a special nod to Mother’s Day.

Susan V:

Aging is a natural process that brings about many changes, not only physical but also to emotional well-being. Getting older in a society that values youth can seem daunting. Our culture idolizes energy, youth, and vitality, evident in advertising and media campaigns. Ageism is based upon inaccurate stereotypes and ingrained in our culture in a way we don’t often notice.

As women enter midlife, the concept of aging and the disruption of the natural hormonal rhythm can trigger mood changes. Midlife is also a time of life transitions, such as when parents now need assistance and children leave for college. The ensuing mood changes, anxiety, and loss of self-esteem are often overwhelming. Women with a history of depression can be more susceptible to experiencing it during menopause. And while most women navigate menopause without depression, many indicate that mood changes diminish their overall sense of well-being.

Tips to Maintain Mental Health

1. Stay Active: ?Regular physical activity boosts mood and benefits physical health. Just 30 minutes of moderate physical activity will improve health. Try walking, biking, or swimming. Walking long distances is one of my favorite ways to exercise. The All Trails: Hike, Bike & Run app is a comprehensive resource for many trails throughout the USA.
2. Eat Well: Eating a well-balanced diet, including lean meat, vegetables, fruits, and whole grains, as well as reducing sugar in your diet, helps achieve optimal body weight and enhances health and well-being. Watching portion sizes and food choices can be challenging, but pausing before choosing a meal and snack will keep you on track.
3. Maintain Social Connections: ?Visiting friends often, meeting new people, and volunteering at an organization in your community are vital to having good social support that protects the harms of stress. Volunteering connects us to the community and gives us a sense of purpose. Helping others boosts self-esteem and improves job skills. I volunteered for The Big Sister/ Little Sister organization in my mid-20s, and it was the most rewarding experience I have ever had. My little sister was curious and engaging, teaching me more than I could have imagined.
4. Reduce Stress: ?Enjoying an activity such as reading a book, practicing yoga, or meditating will help boost mood and promote a positive outlook. The Headspace app is my favorite for meditation, movement, yoga, and music. Meditation daily, even for just a few minutes, can change your life.
5. Practice Gratitude: ?Being thankful for the positive things in life and writing them in a journal or saying them out loud can shift one’s perspective. The Happiness Lab podcast is about the science of well-being and happiness. Have you listened? Dr Laurie Santos, a professor at Yale who teaches Yale’s most popular course, ‘Psychology and the Good Life,’ hosts the podcast. I had the pleasure of attending her lecture a few months ago. A key message was that a consistent practice of gratitude in verbal and written form will cultivate a sense of well-being and happiness

Susan B:

When I think of aging, the famous Dylan Thomas poem often comes to mind, “Do not go gentle into that good night.”

Do not go gentle into that good night, Old age should burn and rave at close of day; Rage, rage against the dying of the light.

We’ve all experienced rage or anger in our lives. There are many triggers, but often these emotions are based on deeper issues, such as anxiety or mood disorders. They can exist under the surface for years, only to bubble up and become more apparent during midlife and beyond.

Although processing emotions “in the moment” can sometimes be challenging, there are many simple techniques that have stood the test of time. Breathing is a big one. We usually take breathing for granted, yet focusing on our breath can be one of the best ways to self-calm and better navigate anxiety, depression, ADHD, pain, stress and other conditions.

??? James Nestor wrote about the science and history behind breathing in his book Breath: The New Science of a Lost Art.

??? Yogis teach pranayama (breath focus) in asana/posture yoga practice.

??? Navy SEALs learn box breathing and tactical breathing for military preparedness.

??? Brad Lichtenstein, ND, BCB, is passionate about breathing and gave a great talk to the Menu for Change program, Breathing Your Way Into Health.

??? Cheryl Lamin, PhD coaches breathing methods to “ride the wave” for women struggling with hot flashes (from The Menopause Menu).

Mother’s Day is celebrated in the month of May and I’ve been reflecting on my own aging journey. My daughter is serving in the U.S. Navy and has been in the Middle East theatre since early October of 2023. I’ve definitely put all of Dr. Vogler’s tips to great use learning to manage anxiety stemming from my only child being in harm’s way 24/7.

This newsletter wouldn’t be complete if we didn’t mention the importance of seeking help in times of need. “Getting old is not for sissies” (according to Bette Davis) and mental health disorders are not to be treated lightly. Please seek support from your personal physician, behavioral health or other medical professional, and do not hesitate to take medications if prescribed.

Quick Resources:

?? Call “988” for the Suicide & Crisis Lifeline

?? Call “711” + “988” for Suicide & Crisis Lifeline for Deaf & Hard of Hearing

?? Text “HOME” to 741741 for Crisis Text Line

??? Our June edition will honor National Cancer Survivor Month.

???? The 2 Susans would love to hear from you!

Let us know the aging topics YOU are curious about. Please also share this newsletter in your network and tag us—we are so grateful.

Susan B: [email protected]

LinkedIn, myMDadvocate, MenopauseMenu, The Menopause Menu book

Susan V: [email protected]

LinkedIn, Vogler Medical

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The 2 Susans newsletter is for informational purposes only. It does not represent medical advice and is not intended as a substitute for professional advice, diagnosis, or treatment. Always consult with your private physician.