Embracing Our Well-Being ~ Movement, Meditation, and Motivation for Women Over 60 By Sheena Nancy Sarles As we age, maintaining our holistic approach to health becomes increasingly vital. For women over 60, integrating movement, meditation, and motivation into our daily routines can lead to many physical, mental, and emotional benefits. These pillars of wellness are essential for enhancing quality of life, promoting longevity, and ensuring a vibrant and fulfilling existence. There is a great deal of information on healthy aging as we ‘boomers’ are meeting the challenges of growing older. We want to live fully and enjoy our blessings. While we know that the are more days behind us than ahead, let’s keep moving forward as best we can. There is no magic elixir for aging, if there were, we would all be drinking it, A LOT! My journey in this fascinating and sometimes challenging chapter has taught me that Movement, Mediation, and Motivation are a lifestyle choice. These are not new concepts, but they are worth repeating in a renewed perspective Movement ~ The Foundation of Physical Health We are in these physical bodies and we need to move. We might not have the energy or the knees to do what we did 20 years ago, but we can still move. It doesn’t matter if you walk five minutes a day or run a marathon, your bones, muscles, heart, and cells are calling you to move, move, move!!! Regular physical activity is crucial for women over 60 to maintain muscle mass, bone density, and cardiovascular health. As our bodies age, we naturally loses muscle strength and flexibility and have a higher risk for falls and fractures. With regular movement, such as walking, swimming, or yoga, we can meet these age-related changes. Many people have found that their aches and pains may be present, but moving seems to diminish those trouble spots. I do believe that many of our aches are just our bodies telling us that our sedentary choices are not serving us to our highest good. So stroll, walk, run, dance, swim, kayak, bike, practice yoga, or find something (ANYTHING!) that you enjoy and immerse in it as often as you can. Strength and Flexibility: Strength training exercises a few times a week can markedly improve your muscle mass and strength.Weightlifting or resistance band exercises are great choices. Flexibility exercises, such as stretching or yoga, help maintain the range of motion in joints, reducing stiffness and discomfort. Cardiovascular Health: Brisk walking, cycling, or swimming enhance cardiovascular health by improving heart function and circulation. Regular aerobic exercise lowers the risk of chronic conditions such as heart disease, hypertension, and diabetes, which are more prevalent in older adults. Mental Well-being: Physical activity is a powerful mood booster. It releases endorphins and oxytocin the body's natural feel-good hormones, which help reduce symptoms of depression and anxiety. Regular movement also promotes better sleep, which is crucial for overall mental health. The very best exercise is the one you will do! Meditation ~ Nurturing the Mind and Spirit Meditation offers amazing benefits for mental and emotional well-being, making it an invaluable practice for women over 60. As life slows down, the mind often remains busy with worries about health, family, and the future. Meditation provides a sanctuary of peace and clarity amidst the noise. So many of us think: I can’t sit still. I have too much to do. My mind is too busy. My favorite is, I tried meditation once and it didn’t do anything for me. That is like going to the gym once and saying I didn't lose five pounds, it doesn’t work for me. Practice is the key! Stress Reduction: One of the most significant benefits of meditation is its ability to reduce stress. Regular meditation practice lowers cortisol levels, the body's primary stress hormone. This reduction in stress helps decrease the risk of stress-related illnesses, such as heart disease and high blood pressure. Cognitive Function: Meditation has been shown to improve cognitive function, enhancing memory, focus, and mental clarity. It encourages the growth of grey matter in the brain, which is associated with processing information and emotions. Cognitive decline is a common concern. Emotional Balance: Meditation cultivates emotional resilience and balance. We observe our thoughts and emotions and witness without judgment, fostering a sense of acceptance and inner peace. This can be particularly empowering for women over 60, as it helps us navigate the emotional challenges that often accompany aging. Meditation takes practice, so start a gentle, short, breath and stillness session today! Motivation ~The Drive to Thrive Motivation is the driving force that propels any of us to achieve our goals and live life to the fullest. For women over 60, staying motivated is essential, although not always easy, for maintaining an active and engaged lifestyle. Goal Setting: Setting small, realistic and achievable goals is a powerful motivator. Whether it's learning a new skill, pursuing a hobby, or committing to a fitness routine, having clear objectives provides direction and purpose. Celebrating small victories along the way reinforces the motivation to keep going. Remember “The Little Red Engine’… I think I can!” Social Connections: Maintaining social connections is a key factor. Participating in group activities, such as fitness classes, book clubs, or volunteering, fosters a sense of community and belonging. Our social network can provide emotional support and encouragement, making it easier to stay committed to personal goals. Positive Attitude: Cultivating a positive mindset is crucial for motivation. Practicing gratitude, appreciation for the even the smallest blessing, focusing on strengths, and embracing a can-do attitude can help overcome challenges and frustrations. A positive outlook not only boosts motivation but also enhances overall happiness and life satisfaction. A gratitude practice I recently cultivated is not only to name what I am grateful but to add the why. I am grateful for my body that can walk with ease because I get to smell the flowers along the way. “The mind is everything. What you think you become.” – Buddha In Conclusion ~ For women over (and under!) 60, the combination of movement, meditation, and motivation forms a powerful triad for holistic well-being. Regular physical activity ensures a strong and healthy body, while meditation nurtures the mind and spirit. Motivation drives growth and engagement, fostering a fulfilling and vibrant life. By embracing these practices, women can navigate the challenges of aging with grace, resilience, and joy. “Aging is not ‘lost youth’ but a new stage of opportunity and strength.” Betty Friedan

Are Your Eyes Sparkling? The delicate skin around our eyes needs special care and attention As we age, we notice how our skin changes in appearance and texture. We can attribute how our skin looks and feels to our lifestyle, our nourishment, our genetics, and our skin care to our mature skin. Wrinkles under the eye may develop as the skin ages, due to it losing the ability to renew itself. Certain essential oils may help to diminish wrinkles in the eye area. Most importantly when applying anything to your under or over eyes, always use very, very, very gently dabbing or patting. Never rub, pull, tug, or use anything stronger than a light touch from your middle or fourth finger. Your index finger is just too strong for delicate application. Wrinkle Categori es.We may have one or more types of creases under and over our eyes, each of which occurs due to a different cause. Dynamic wrinkl es form from repeated contraction of muscles underneath the skin. Dynamic wrinkles typically develop between the eyebrows and on the forehead. Crow’s feet, which are wrinkles near the outer corners of the eyes, are also an example of dynamic wrinkles. Static wrin kles remain visible even when the facial muscles are at rest from exposure to the sun, smoking, and poor nutrition. Wrinkle folds are the age-related sagging of facial structures that usually develop in the grooves between the nose and mouth, but they may also occur underneath the eyes. Home Remedies such as placing slices of cucumber on the eyes or applying banana face masks, are popular but there is no scientific data to support these, although they feel good and can ‘plump’ those areas of delicate skin for a short period of time. Prevention Wrinkles are an inevitable part of aging, but people can take steps to prevent them. These include: Wear sunscreen with a minimum SPF of 30 every day Avoiding sitting in direct sunlight Moisturize gently with organic products everyday Only gently pat the under and over eye area Stop smoking, if relevant Eat a healthful, balanced diet The Good News The good news is that some studies suggest that polyphenols, a chemical compound in foods and essential oils can diminish the appearance of eye wrinkles. Polyphenols are a micronutrient found in many plant-based foods. The four main categories are: Flavonoids found in colorful fruits, vegetables, tea, and wine. Phenolic acids found in the seeds, skins, and leaves of fruits and vegetables. Lignans found in whole grains, nuts, and seeds. Stilbenes are abundant in peanuts, grapes, and berries. We can all do our own research, experimentation, and applications to see what enhances our particular delicate eye area skin texture. From my own experimentation, I found that combining certain organic essential oils reduces my dry, creased, and loose eye area skin. Since necessity is the mother of invention, I created GYG Organic Eye Serum, https://www.growingyoungergracefully.com, with all organic essential oils to diminish lines, reduce puffiness, increase hydration, and bring a vitality to my dull delicate skin that I am eager to share with you. GYG Organic Eye Serum is a unique formula of: Castor Oil, rich in polyphenols, penetrates the skin and has been shown to stimulate the body’s own production of collagen and elastin. Castor oil is a humectant, meaning it helps the skin hold on to water molecules and helps to sustain hydration over a longer period of time Grapeseed Oil rejuvenates naturally, nourishing while minimizing the appearance of fine lines and wrinkles under eye area where dark circles appear. Coconut Oi l carries antioxidants and anti-inflammatory compounds that can hydrate the under-eye area, reduce inflammation, and potentially lighten dark circles. Almond Oil c an help to lighten the dark circles under eyes and reduce puffiness thanks to its anti-inflammatory and antioxidant properties. Almond oil also contains retinol, vitamin E, and vitamin K, which can keep the delicate skin under your eyes smooth without irritating it. These naturally occurring ingredients may also help contract the dilated blood vessels that are causing the discoloration. Avocado Oil can help reduce dark circles, puffiness, and wrinkles It can be used morning and evening to reduce the appearance of signs of fatigue or skin sagging. Gently dabbing (never tugging or rubbing) helps to stimulate blood and lymphatic circulation, and has a draining effect. Avocado oil is suitable for all skin types Helichrysum Oil tightens and tones the delicate skin around the eyes, quickly absorbing to remove puffiness and supports plumping to give your eyes a fresh vibrant look. As a woman over 60, solo entrepreneur, and creator of GYG Organic Serums, I am proud to offer GYG Organic Face, Eye, & Body Serums with no chemicals, no preservatives, and no corporate overlords . GYG Organic Serums is just me creating plant-based, clean, organic, handmade, blessed, and made with love. For more information, pleas visit https://www.growingyoungergracefully.com.

Now is the season of warm sunny days, sand in your toes, lots of outdoor fun and.....SUNSCREEN! Here are a few hints to keep you safe from the harmful effects of the sun's rays that can damage the skin on your lovely face and body: First apply GYG Organic Facial Serum and GYG Organic Body Serum as a base so your skin is nourished with organic ingredients and let your sunscreen sit on top, not in your pores. No product is truly “waterproof,” and none protects your skin for more than 40 to 80 minutes. Don’t forget your lips. If you put lipgloss on your lips that does not have sun protection, you’re sizzling them. Always opt for a sunscreen that provides both UVA and UVB to protect your skin from ultraviolet-B (UVB) rays, which cause sunburns and skin damage, as well as ultraviolet-A (UVA) rays that increase your risk for skin cancer. Most people don’t apply enough sunscreen. For best protection, apply one ounce of sunscreen to every part of your body exposed to the sun. Invest the time and care in yourself. Reapply, reapply, reapply. That’s paramount! Liberally apply sunscreen 30 minutes before going outside as your skin can take up to a half-hour to absorb the protection. The best protection is a hat, sunglasses, long sleeves, and shade! To keep your skin protected, nourished, and GLOWing, wear GYG Organic Body Serum under your sunscreen.

Here is my recap of my experience of diagnosis, surgery, and recovery from melanoma.

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We all experience some type of stress, anxiety, and frustration these days. A simple release can come from listening to joyful, peaceful, melodic sounds be it music, sounds of the waves, birds singing, or whatever delights you. The ways that your body reacts to various sounds and vibrations can have an uplifting and calming impact on your physical, emotional, and mental well-being. Sound frequencies can slow down the brain waves and bring about a deeply restorative state that activates the body's own self-healing. A few benefits from sounds that heal .... Deep Relaxation Clears emotional blockages Boosts your health Supports mental, emotional, and spiritual well-being LISTEN HERE

Here is fantastic message about ANTI anti-aging from my friend Margaret Manning at Sixty & Me. Margaret appeals to influencers and others to celebrate our aging, not hide just as I do in my book "GROWING YOUNGER GRACEFULLY: Your Guide To Aging with Vitality, Resilience, and Pizzazz." https://www.growingyoungergracefully.com/ Aging doesn't need a 'cure', it is to be honored, cherished, and revered!

I want to share this informative article from The New York Times that alerts us that many personal care products contain harmful chemicals. You won’t find ANY in GYG Face & Body Organic Serums. Read The New York Times, February 15, 2023 HERE: Many Personal Care Products Contain Harmful Chemicals. Here’s What to Do About It. Take these small steps to lower your exposure. Please check the products you are using for harmful chemicals…. and toss them. You have no worries with GYG Organic Facial & Body Serums. I use only all organic essential oils of Grapeseed, Vitamin E, Lavender, Frankincense, Helichrysum, and Rose. I hand make, bless, and create each bottle of GYG Serum in small batches to nourish, hydrate, protect, tone, and brighten your beautiful skin!! Get Your Trusted GYG Organic Face & Body Serums HERE !

NAVIGATING GRIEF IN OUR BODIES by Sheena Nancy Sarles, April 1, 2022 As we age, we are more exposed to death, loss, grief, and mourning. We feel our losses deeply and we seek some kind of accessible comfort through our tears. Those tears form our river of grief. Grief Is Like a River While grief and loss are universal, our own grief is very personal. No one can really know what we alone are feeling. In my own experiences with the deep loss of my parents, my best friend, and, most of all, my big sister, I know the river of loss quite well. Like a river, sometimes my grief is deep and still, or ferocious like rapids. I swim with it and against it. Sometimes I am next to it, or floating, or just witnessing the flow. My grief is always with me in some manner because it is part of who I am now. For me, connecting my grief with my chakras offers me an emotional, spiritual, and physical outlet for my pain. The chakras are the seven main energy centers in our subtle bodies. I found that gentle yoga connected to my chakras allowed me to be present, feel my feelings, and continue to survive, and even thrive while immersed in my grief. I invite you to take a conscious assessment of where your grief settles and congests and using these ideas, become aware of how you can find release and even comfort on your journey of grief. Grief Manifesting in Your Bod y When I feel fearful, ungrounded, or unstable, I know my grief is in my first, ROOT chakra at the base of my spine and perineum. I breathe in and visualize the color red. I stretch my legs out, grounded on the earth and move my feet in flex, arch, and circles. I am safe right here and right now. I repeat “I AM.” When I feel stuck, disconnected, unmoving, or with a low back ache, my grief is in my second, SACRAL chakra in the hips and lower back. I move my hips in a cat/cow or make hip circles in a sitting position. I breathe in and visualize the color orange. I am connected to the others. I repeat “I FEEL.” My belly can become congested, and I feel no motivation to do anything. That is my third, SOLAR PLEXUS chakra between the navel and lowest rib. I practice gentle abdominal sit-ups and activate my belly with deep breaths visualizing the color yellow. I am in the world and able to participate. I repeat “I DO.” I am heartbroken. I feel so lonely. I am so sad and my grief rests right on my fourth, HEART chakra in the center of my chest. I open my heart with hands clasped or reach my arms behind my back, give myself a good hug, then open my arms to the sky. I am grateful to have loved and been loved. I breathe in the color green, take a walk in nature, and listen to my heartbeat. I repeat “I LOVE.” A weak voice or sore throat is my fifth, THROAT chakra around my neck holding my grief. I cannot speak or express myself. I practice gentle neck rolls, sing aloud, and find comfort in any creative way to communicate to another. I visualize the color blue and breathe into my throat. I repeat “I SPEAK.” My sixth, THIRD EYE chakra manifests my grief in headaches or blurry vision, between and just above my eyebrows. I cannot see clearly as my two eyes look out and my third eye looks inward. I open my eyes as wide as I can, and l move my eyes to each number in a big clock, counterclockwise, and follow my thumb as I move it to the extreme right and left. I breathe into my eyelids and visualize the color purple. I repeat “I KNOW.” My seventh, CROWN chakra is the white light, like a halo, hovering above my head. I can feel the energy of my beloved when I close my eyes, see their faces, and trust their divine energy is nearby. To access their love, I breathe in the white light above, around, and within me. I repeat “I UNDERSTAND.” Becoming Aware When we are aware of how our bodies and minds respond to our grief, we can find some comfort in the messages delivered by our chakras. We can move, breathe, visualize, and know that our grief and loss are also our love. We can navigate our losses without getting lost through our chakras. Here is a brief introduction to Yoga for Living with Loss: Please visit my website where you can find my Yoga for Living with Loss Video Series, Yoga for Living with Loss blogs, workshops and weekly zoom classes. What does your grief feel like? Do you imagine it is like a river, or does it have a different shape? Does it change with time? Let's Have a Conversation! I have read and agree to Terms and Conditions of website and agree to my Facebook data being stored and used as per Privacy Policy Sheena Nancy Sarles is the passionate founder of Growing Younger Gracefully™, creator of GYG Organic Facial and Body Serums™, author of “Growing Younger Gracefully: Your Guide to Aging with Vitality, Resilience, and Pizzazz,” and a lifelong student of well-being. Please visit her at www.GrowingYoungerGracefully.com