Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

sleep and pain

Does pain keep you awake at night? “Sleep, or lack of it, may be a sign that surgery might help.” Dr. Nora listed several indicators including sleep and pain. Sleep difficulty jumped out at me.

Several customers have complained about sleep challenges so I thought I’d share some problems associated with pain and lack of sleep plus some remedies.

When pain is first experienced, most people do not experience sleeplessness. However, when pain becomes a problem, it can be a vicious cycle. If someone experiences poor sleep due to pain one night, he or she is likely to experience more problems the next night and so on. It gets worse and worse every night.

We know that pain triggers poor sleep. Someone experiencing lower back pain may experience several intense phases of light sleep which lead to awakenings. These periods of light sleep are innocuous for a person not experiencing chronic pain. Pain is a serious intrusion to sleep. Pain is frequently associated with insomnia and these coexisting problems can be difficult to treat. One problem can exacerbate the other. pm_general_cp_sleep_intro01

A 2015 sleep and pain study conducted by the National Sleep Foundation verified by numbers which we could have guessed: people with chronic pain are three times more likely to get a bad night’s sleep even though over half of all Americans experienced pain in the last week.
Without a good night’s sleep, one gets grumpy, is less able to function and the perception of ones general health status goes down. Sleep is necessary for healing and restoring every internal organ and without it, health does deteriorate.

We often turn to drugs—both prescription and over the counter, and alcohol to try to get to sleep. The National Sleep Foundation suggests being very intentional about getting adequate sleep by making sleep a priority.

StressPainEffects_NSF_v3*Stop or limit  caffeine consumption.
*Limit alcohol intake, particularly in the evening.
*Use of pain killers and/or sleeping pills are effective, but should be used under the supervision of a physician.
*Practice relaxation techniques , such as deep abdominal breathing.

Personally, I go to bed by the clock, not by my sleepiness. I can get a second wind if I get started on a new project—web search, emails, Face book—in the late evening which keeps me up. I know I will wake up at 5:30 so aim for head-on-the-pillow by 10:30. Seven hours of sleep. When I wake up at 5:30, I usually listen to soothing music or a meditation tape, a Nidra Yoga or Back Pain relief to stay in bed until 6:15 or so. I sit in the hot tub every night just before going to bed. Some people take a hot shogentle sleep complexwer or bath to aid the transition to sleep.

Shaklee makes an herbal supplement called Gentle Sleep Complex which has passion flower extract and chamomile extract plus 225 mg of Valerian. Three tablets before bed helps you go to sleep.

I take several Pain Relief Complex tablets, also. I put Shaklee’s Joint and Muscle Pain Cream on my lower back and then lie with an ice pack under the my back while I listen to a meditation tape.

What have you found that helps with 7 – 9 hours of deep pain & Muscle Pain Creamrestful sleep? Please add your comments so other readers can benefit from your experience.

Be well, Do well and Keep moving.

Betsy

206 933 1889

www.HiHoHealth.com for shopping

www.EmpoweredGrandma.com for travel stories

www.MyLifeasFiction.com for my writing blog (not live yet)

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Physical Therapy

This article is part of a series of posts I have written about various therapies that may be helpful to relieve suffering due to arthritis.

Physical Therapy has not been high on my list of therapies helpful to relieve sciatica.  However, pain up and down my right leg emanating from pinched nerves at L5 and L4 sent me back to the Physical Medicine doctor at my HMO, the Polyclinic here in Seattle.   Dr. Ren recommended the Physiotherapy Associates at Greenlake.  Eight sessions later, I still have pain, but I am stronger and less fearful.

Perhaps you have had similar responses to pain.  When you hurt every time you walk a couple blocks, pretty soon, you stop walking altogether.  When that happened to me, I stumbled on Tarama Gillest, Therapeutic Yoga instructor and owner of Bend n Move.  In four sessions with her, I learned to manage my anticipation of pain with deep breathing and a series of body loosening and strengthening moves.  I got out my sticks and took them everywhere so when the pain came, I have help.  The hiking sticks help me lift my body with my arms, taking the pressure off my back.

 

In spite of this therapeutic intervention, I still experienced increased weakness in the right leg. This is where Physical Therapy came in.  Two things to tell you about Physical Therapy with Physiotherapy Associates.

 

1. the exercises and stretching moves they employed did not increase pain.  In fact, the opposite.  Several of their stretches and exercises were ones I feared because they mirrored the actions that have caused pain in the past, such as the doggy leg lift when on all fours.  In the controlled environment at the Physical Therapy office, I have been able to do leg lifts, strengthen the ham string without fear.  Fear of pain is one of the problems that keeps us from moving.

 

2. Repetition increased strength.  Do you know how many reps these guys make you do?  15 to 20 with each leg, twice or three times.  You have to increase strength with that kind of workout.

 

They always end with icing and a ten minute rest.  I recommend this PT experience for anyone who is struggling with the results of arthritis.

 

Finally, the therapist and my personal trainer talked to discuss my strength training at Xgym, so I have a tailored program to keep the upper body strong while I am working on the muscles and tendons and nerves below the waist.

 

The experience that pushed me over the edge was cross country skiing last week.  The pain was so great, I had to stop after 2 hours and sit in the car while my companions enjoyed another hour and a half of skiing.  I decided to follow the advice of my skiing/hiking buddy’s husband.  I am going to see an orthopedist who specializes in a mildly invasive surgery to clean out the spinal stenosis bone growths.  The real culprit is a narrowing of the spinal opening.  If he can help, he will.  If he looks at my MRI and decides he can’t help…….. well, I will have to continue doing the things I am doing in order to get into the wilderness and hike or ski the trails.

 

Shaklee’s Pain Relief Complex is helpful.  I still recommend it.  You can take lots without hurting your stomach, and by that I mean, 4 – 10 a day.

 

Wish me luck.   Betsy

 

Be well, Do well and Keep moving.  Above all else, Keep moving.

 

Betsy

 

Be well, Do well and Keep moving, Betsy

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Therapeutic Yoga

Therapeutic Yoga

therapeutic yoga breathing
therapeutic yoga breathing, thanks to Kandis Twa

 

This past November I dashed late into a networking event at a new-ish yoga studio in my neighborhood-walking distance from my house.  BendnMove owner Tamara Gillest introduced me around.  The health care providers offering their services were familiar to me, members of a Business Networking International chapter here in West Seattle.  It felt like coming home to a room full of caring practitioners; a chiropractor, a vendor of the Smovey and Nordic walking poles, a life coach and personal trainer, a massage therapist among others.  I knew I’d been led to this event and was open to what was offered.

Therapeutic Yoga.  I asked Tamara what that might be.  I have studied yoga for years and have a morning practice.  Over the last few months, walking any distance at all has been challenging because I never know when the sciatic pain will begin.  It is a pain that makes me cry out and wonder if I can make it home.  I remember once walking to the hardware store about a mile away and setting out for the return trip with a cloth bag full of six bedding plants.  That much weight proved too hard to carry.  I set the bag behind a picket fence and limped home to get the car, worried that someone would steal my bag.  Of course, this is West Seattle’s Genesee hill and the bag was untouched.

Every time I left home, I experienced breath-shortening anxiety in anticipation of pain.  I realized I wasn’t walking every day out of fear of pain.  Perhaps Therapeutic Yoga could help with that anxiety.

I signed up for 4 sessions.  Tamara sized me up and gave me a series of gentle stretches, hip opening, core strengthening moves to practice.  Most importantly, she refocused my yoga breathing to help with the anxiety.  It has made such a difference to practice deep breathing, to remind myself to initiate every move with the breath, and to build confidence in my legs and back and core again.  I always take my sticks with me to give support when the pain hits.  I’m back to 30 minutes of walking every day.

A google search for yoga poses to help with sciatica resulted in poses that are far too advanced for the level of challenge I have.  Perhaps it is my age.  At 78, it is not a good idea to twist into a pretzel even though I am strong enough to do this.  Tamara’s approach is gentle, breath-centered, calming-the very approach I need to help me slow down, relax into movement.  If you have suffered chronic pain, you know how difficult it is to manage your thinking about an activity you are about to try.  If you know it causes pain, you tense up or you may decide not to bother trying at all.

 

The last thing I want is to stop moving.  I would lose all the benefits of moving that I have mentioned in post after post.  Muscle tone weakens; blood flow to the joints slows down; lungs long for fresh air and deep breathing; stiffness sets in.  We must keep moving to stay vibrant.  Anticipating pain can keep us from setting out.  My pain is diminishing ever so slightly and I am able to step out of the house with my sticks and walk for 30 minutes, breathing into the pain, keeping my breaths long and deep and calming.

Here’s what Tamara has to say her Therapeutic Yoga teaching 

Yoga therapy provides high quality and skilled therapeutic application of yoga.  The education and skills required to work as a yoga therapist surpass those of the average yoga teacher, necessitating a comprehensive understanding of anatomy, physiology and psycho-spirituality from both the eastern and western traditions.  Yoga therapy is a highly personalized experience that focuses on your specific condition and needs.  It offers a means for safe, personal healing to people living with chronic pain or illness.  You can expect a tailored program unique to you that incorporates breath, movement and meditation. Individual yoga therapy is ideal for those with special needs or conditions, who prefer a slower-paced program and a one-on-one setting. 

 Does yoga therapy replace other treatment modalities?

 Yoga therapy is leading edge and uses yoga as a complementary treatment to traditional medical healing practices. Based on on-going treatment studies, these weekly sessions are ideal for those with chronic lower back pain, neck pain and auto-immune disorders such as Multiple Sclerosis, chronic fatigue, fibromyalgia and rheumatoid arthritis, among many chronic conditions.

Thank you, Tamara and Therapeutic Yoga.

Comments?  Thoughts?

 

Be well, Do well and Keep Moving.

Betsy

www.HiHoHealth.com  Shaklee product shopping site

www.EmpoweredGrandma.com tails of travel, most recently Mexico

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Heal Back Pain

new purse cropped
This new purse holds my hiking sticks. The new normal: carry sticks when I leave the house walking anywhere.

Heal Back Pain

I struck gold when mining my magazine and journal basket in the bathroom recently. In a 2011 issue (January) of Seattle Woman Magazine, Nancy Shatz Aton gives us 10 ways to heal back pain. This excellent list comes from her book, The Healthy Back Book: A Guide to Whole Healing for Outdoor Enthusiasts and Other Active People. It’s a book on my wish list, for sure. Here are her 10 suggestions with my comments. Put this away somewhere handy for when you need it, or put the suggestions to use right now.

Most Americans suffer back pain at least once during their life time and some of us develop chronic lower back pain conditions that give us grief on a regular basis. That would include me. I am so happy I saved and now found Nancy Alton’s tips for managing this pain.

 

  1. Take charge of your healing. Although working with a knowledgeable practitioner who discusses every aspect of an injury can be helpful, it is important to realize you are in charge of your own healing. Whether you experience back pain daily or only a few times a year, living with it is about self-management. This is the premise of my GrandmaBetsyBell blog: self-care. Picture the various types of therapies available to you as spokes of a wheel. Imagine yourself as standing on the hub of that wheel. You can select any combination of therapies, or spokes, from that big wheel.

 

  1. Tune into the mind-body connection. I find it interesting that this is her #2. Becoming self-aware is key. Pain has a physical component, but it also derives from our emotions. We tell ourselves a “story” about why we have low-back pain. We sometimes ignore the emotional side of the tale, But thinking that way overlooks the powerful role emotions play in the story of pain. Both the rational explanation and the emotional component are part of the mind-body connection; that is, how our minds and the emotions, thoughts and feelings emanating from them affect our bodies. “Like all experiences, pain is influenced by everything that is going on in a person’s life at the time, and probably everything that has gone on in the past,” says Dr. J. David Sinclair, a pain-management specialist in Seattle.
  2. Move often. Keep Moving! It is ideal to exercise your body every day. Of course, after a back injury you’ll need your doctor’s OK before you begin exercising. Resume normal activities and movement patterns as soon as possible; moving your body leads to healing. A 1996 health campaign in Australia erected billboards and produced radio and television spots with messages such as, “Does your back hurt? Get up and take a walk.” And “Back pain—don’t take it lying down.” The campaign conveyed the message that engaging in the daily activities of life is often the best treatment for back pain. During and directly after the campaign, the rate of medical payments for back claims fell more than 25 percent!

 

  1. Find a good rehabilitation specialist. When your back goes out, often the first person you call is your primary care doctor. Next time, you might want to try booking an appointment with a physiatrist (fi-see-a-trist) as well. My primary doc. sent me to Dr. Ren, a physiatrist, or Sports medicine doctor. Way more useful than a referral to the orthopedist. Dr. Ren urged me to walk 30 minutes every day, with hiking sticks, if necessary. No sitting down because of the pain from sciatica. Keep walking. She offered me hard drugs, but so far I’ve been able to get by with the Shaklee Pain Relief. She encouraged me to change from Aleve to Tylenol which I think will be good for my stomach. More than 3 Aleve a day made me sick to my stomach.

 

 

A physiatrist is a specialist in treating illnesses and injuries that affect how people move their bodies, and ae especially well qualified to deal with back injuries. Physiatrist believe in educating patients about their conditions and helping people understand that movement is an important tool for easing low-back pain.

 

  1. Try out different bodywork treatments. Hands-on therapies can be incredibly healing. Adding one or more of these complementary practices to your medical care might promote healing, ease pain and contribute to a sense of wholeness. More than 80 types of therapies fall within the category of massage, from Swedish massage to RuiNa. It’s worth finding a well-recommended practitioner and looking into unfamiliar bodywork therapies. Your road to healing may begin with an appointment with a bodywork practitioner. Have you thought about trying Bowenwork, Rolfing, Heller work structural integration, hypnotherapy, chiropractic care, osteopathy or acupuncture?

 

  1. Strengthen Muscles. Back injuries often stem from muscular imbalances. This is why practicing yoga or Pilates can be so beneficial for both easing back pain and preventing future back pain episodes. Both yoga and Pilates help develop a person’s core strength, which includes the abdominal, pelvic floor, buttocks, hip and lower back muscles. During class, you strengthen these muscles, build muscular endurance and learn how to initiate movement from the core area. The way you move on the mat will begin to carry over into your daily life, which can correct poor postural traits and eliminate the corresponding low-back pain. Two other movement therapy practices that have proven successful in easing and healing low-back pain are the Feldenkrais Method and the Alexander Technique. I have posted my recommendations and experience with Myo fascial release therapy, Feldenkrais and Pilates for low back pain.

 

The caveat here is you will be paying for these therapies out of pocket in almost all health insurance plans and it is expensive. I just began a 4 week course with a therapeutic yoga specialist and see results already. Four weeks cost $150. Every Myo facial release session with Cedron Sterling costs $160 for 90 minutes. His work has made a huge difference and certainly worth the expense. Most of us cannot afford these wonderful therapies that keep us out of the orthopedist’s surgery theater.

 

 

  1. Mediate. Practicing meditation can help bring relief to back pain. Mindfulness meditation had numerous benefits for the chronic back pain sufferers who took part in an eight-week study reported in Pain in 2008. These patients experienced less pain, improved physical function, pain acceptance and better sleep. Meditation can be any activity that elicits the relaxation response in a person, which simply means your body calms down, lowering metabolism, blood pressure, heart and breathing rates. Forms of meditation include the relaxation response, transcendental meditation, mindfulness meditation, tai chi, repetitive prayer and walking meditation. Practicing any movement therapy that has you focus on your breathing while moving your body with intention can be a meditative experience.

 

  1. Watch what you eat. Inflammation often causes pain and swelling. You can modulate your body’s inflammatory response system through diet. Through simple changes, you can decrease your likelihood of generating an overly high inflammatory response during a back pain episode. To decrease inflammation in your body, include the following foods in your diet: cold-water fish, fruits and vegetables, whole grains and high fiber foods and water. The following food can increase inflammation, so minimize these food types in your meal plan: red meat and high-fat dairy products, sugar white food, flavored drink and highly processed foods.

 

I have posted an extensive commentary on foods that reduce inflammation. The best of these posts is here.

 

  1. If it involves a disk, be patient. Disk herniations heal without surgery more than 85% of the time and several studies have shown that after two years, people who have had surgery and people who have not had surgery recovered at equivalent rates. If you feel your back pain stems from a herniated disk or disks, try all avenues of noon-operative care. “Probably upwards of 40 percent of people who eventually get surgery aren’t happy with it in the end,” says family physician Sarah J. D’Heilly, MD.

 

My original injury involved a herniation at L5. It is much less protruded now and had pretty much healed, although that is the place here the sciatica pain originates.

 

  1. Keep trying. Sometimes a doctor or a practice might not be the right fit for your low-back problem. If you try a therapy or new practitioner and don’t find any relief or see any progress after a handful of sessions, it might be time to move on. This can be discouraging. Still, it is worthwhile to try new paths to healing, whether that means trying a different bodywork technique or Pilates or talking to your back specialist about other options. It is also helpful to think about the term healing, which isn’t defined by a cure. There isn’t always a cure for low-back pain, but you can begin to see yourself as a whole person with low-back pain. Healing might mean learning self-care methods to alleviate your pain, practicing yoga a few times a week, seeing your doctor as needed and living your daily life a fully as possible.

 

My new normal is never leaving the house to walk anywhere without my hiking sticks. Sometimes I don’t need them. But it lowers my anxiety and allows me to keep walking when I have them with me. I recently bought a new purse that holds the folded sticks. I can look relatively sheik going to the opera with this purse, don’t you think?

 

Be well, Do well and Keep moving.

 

Betsy

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

walking improves brain health

Gentle Reader,

 

To my delight, my signature byline, Be Well, Do Well and Keep moving, points as much to brain health as managing arthritis. Recent studies show that walking improves brain health.

 

In August 2010, Live Science reported on a study involving a group of “Professional Couch-Potatoes.” This is what one researcher called the 69 adults, aged 59 – 80, who were sedentary before entering the study. I mean sedentary: they reported exercising no more than twice in the previous six months. The study compared this group of inactive people with thirty-two 18 – 35 year olds.

Couch potato
Couch potato

 

The result? Walking at one’s own pace for 40 minutes three times a week can enhance the connectivity of important brain circuits and combat declines in brain function associated with aging and increase performance on cognitive tasks.

The goal was not to study specific brain function, but to study connectivity. “Almost nothing in the brain gets done by one area; it’s more of a circuit,” study researcher Art Kramer, psychology professor at the University of Illinois, said in a statement. “These networks can become more or less connected. In general, as we get older, they become less connected, so we were interested in the effects of fitness on connectivity of brain networks that show the most dysfunction with age.”

Previous studies showed a loss of coordination in the DMN (Default Mode Network) when a person is least engaged with the outside world either passively observing something or simply daydreaming. This networking failure is a common symptom of aging and in extreme cases can be a marker of disease, study researcher Michelle Voss said.

DMNPeople with Alzheimer’s disease tend to have less activity in this network and they tend to have less connectivity, Voss said. Low connectivity means that the different parts of the circuit are not operating in sync. Like poorly trained athletes on a rowing team, the brain regions that make up the circuit lack coordination and so do not function at optimal efficiency or speed.

In a healthy, young brain, activity in the DMN quickly diminishes when a person engages in an activity that requires focus on the external environment. Older people, people with Alzheimer’s disease and those who are schizophrenic have more difficulty “down-regulating” the DMN so that other brain networks can come to the fore, Kramer said.

In this study by Kramer, Voss and their colleagues, they found that older adults who are more fit tend to have better connectivity in specific regions of the DMN than their sedentary peers. Those with more connectivity in the DMN also tend to be better at planning, prioritizing, strategizing and multi-tasking.

Just by walking three times a week for 40 minutes, DMN connectivity was significantly improved in the brains of the older walkers, but not in the stretching and toning group, the researchers report.

If you have friends or relatives who sit around with the remote, tell them about this study and see if they would be willing to get out and walk. It could make a big difference.

One Way to Ward Off Alzheimer’s: Take a Hikeold people walking

The study began with 299 dementia-free participants, ages 70 to 90, in 1989. Researchers measured how many blocks they walked per week and, at 9 and 13 years after the initial examination, scientists assessed them with high-resolution magnetic resonance imagining (MRI).

In a final evaluation,116 of these people were diagnosed with dementia or mild cognitive impairment (MCI), which can lead to Alzheimer’s disease, while 169 (excluding those deceased prior to the follow-up) remained free of these conditions.

No one has taken a snap shot of an elderly group and followed them over time prior to this study. The participants agreed to walk at least one mile per day. Erickson’s study found that walking at least one mile per day significantly enhanced the volume of several regions of the brain, including the frontal lobe, which is involved in reasoning and problem-solving.

The researchers also found people who walked that distance reduced their risk of cognitive impairment by about half. However, walking more than one mile every day did not further improve brain volume.

We don’t need to do much, but we do need to do something, every day. In my recent visit with the Sports Medicine doctor, she dissuaded me from getting a cortisone shot for my sciatic pain. She gave me some new stretches and said, “Walk 30 minutes every day without fail. It’s the best medicine.”

If my pain is acute, I leave home with walking sticks.

Walking sticks ease the pain.
Walking sticks ease the pain.

Before long, the pain eases up.  BTW, I also take several of Shaklee’s Pain Relieve Complex herbal tablets during the day, depending on how bad the pain is.

It looks as though this advice is helping my brain as well as my joints.

Join me!

Be Well, Do Well and Keep Moving,

Betsy

206 933 1889

www.hihohealth.com  shopping for Shaklee

www.EmpoweredGrandma.com  for travel suggestions and reflections

 

 

 

 

Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Annual Physical

Gentle Reader,

 

My intention is to have my annual physical coincide with my birthday in early August. Travel and the rule that 365 days must pass before the insurance company will pay for another wellness check-up have pushed this forward. We are in early October, and I have been parading to not one primary care physician, but a total of five medical practitioners who administer their tests and make a judgment as to how I am doing.

 

I notice that I am invested in the outcomes.  These are the Gold Stars I work for when I eat kale, carrots, beets in my Shaklee powered protein shake each morning; when I submit to the torture of the trainers at the Xgym each week; when I sit quietly to calm my mind and body; when I climb trails full of roots and rocks; when I stop in the middle of a writing passage to get enough sleep each night so I can do it again the next day.

 

The practice of gratitude moment by moment eases the intensity of this competitive attitude toward life, but I admit I have been working to outrun illness and death.  And crave and expect thunderous applause for winning the race.  How ridiculous. No one gets out alive, not even me.

 

Seventy eight is humbling me.  I notice that I chose sitting in the back garden instead of taking that pain-causing walk around the neighborhood.  I notice that I sleep in on Mondays, finding longer hours in bed delicious after a too busy weekend. I notice that I put my glasses on immediately upon rising because it is too fuzzy to walk around my familiar setting without them.

 

I carry a flashlight in my pocket when I go to the hot tub at night because my eyes don’t adjust to the darkness sufficiently for my safety.

 

I notice I go without a hat just to feel the wind in my hair, ignoring the genetic abnormality may result in melanoma.

 

I accept that I have lost another half inch in height, that my HDL/LDL ratio is not as good as last year; that my bone density did not improve as a result of intense weight bearing exercise; that I need to go home to put in my hearing aids (which I forgot last Sunday) if I want to hear the proceedings of the meetings and the family dinner party; that I must carry my hiking sticks with me every time I go out, because I never know when the sciatica will make one more step without them unbearable.

 

The results of my annual physical come in.  None of my doctors is worried about me.  Internal medicine finds me better than average.  Dermatology burns off a few pre-cancerous spots on my face and affirms my overall skin health.  Audiologist declares my hearing loss is increasing less than might be expected.  The bone people say I am still losing bone as you would expect at my age but not bad enough for medication.  The diagnosis is osteoporosis.  They ask, “Did you fall this past year?”  I crashed heavily on the way down the rocky trail from Lake Twenty Two this past spring. The scar where I tore the skin on my arm is still visible, but I didn’t break anything.  “Stay strong,” they say.  I don’t get a fight when I decline the flu shot.  I accept the new pneumonia vaccine.  My upper respiratory system is vulnerable.  I’ve had pneumonia twice in the last five years.

 

Someone in my circle of friends and acquaintances appears in a draped box on the altar every other week. I join the still living to sing the hymns and repeat the promises of eternal life.  I look into the eyes of the spouse (I didn’t know her well enough to interpret her stoicism) and imagine the final weeks and days and hours of suffering and grieving.  I remember my own two husbands and their dying.  I was the strong one, holding everything together.  Now I picture myself in their places.

 

Recently I finished reading the August issue of The Sun Magazine in which the lead interview gives Stephen Jenkinson, the Griefwalker, the opportunity to talk with us about dying.  The default manner of death was for the dying person to endure — to not die — for as long as possible.

 

Health, Jenkinson says, is not the absence of disease or hardship or brokenness. Health includes all of that. It includes dying.

 

I have no intention of adopting a morbid fatalism going forward in my seventy-ninth year.  I do intend to stop striving for Gold Stars.  Numbers on the MyChart read out may neither discourage me nor encourage me.  They just are.  I will pay more attention to the pleasures of the moment, and less to accomplishments.  Like two weeks ago when hiking betsy Green MtGreen Mountain, one of my favorites in the North Cascades.  It has been inaccessible for eight years due to a road wash out.  It wasn’t in me to climb to the top, so my companions went on up the autumn patch work quilt of color to the newly strengthened fire lookout.  I lay on the heather, alternating watching their progress through my binoculars and dozing off in the autumn sun, relishing the quiet, the beauty, the privilege of being in  this remote place one more time.  I was happy.

 

Jenkinson describes the healthy life as a tripod: In the dominant North American culture we talk about health as a possession, something you have and are responsible for maintaining. But I see our health as like a tripod, a dynamic thing: One leg is your relationship with all other human beings. It’s not possible for you to be healthy when there are people living under a freeway overpass in cardboard boxes. Your health is dependent on theirs. The second leg is your relationship with all in the world that’s not human. If you have only these two legs, you can try to live a good life, but it’s like walking on stilts. The third leg is what gives you a place to rest, and that leg is your relationship with the unseen world, everything not described by the other two. Having all three constitutes health. That’s where it lives. This tripod sustains you. You don’t exist as an individual without these relationships.

 

This is the kind of health I intend to cultivate.  The awareness of relationships.  The holding all those friends who no longer climb on physical legs.  The awareness and pleasure of my slow (or sudden) progress toward the rest I will share with them.

 

Thoughts on aging?  I’d love to hear them. Let us cultivate an attitude toward health that embraces death, a giving back of ourselves to the Earth.

 

Be well, Do well and Keep moving,

 

Betsy

www.HiHoHealth.com  shopping for Shaklee

www.EmpoweredGrandma.com  travel blog

Be Well health tips

GMO dangers

Take the quiz and then let’s talk about the GMO dangers in foods and how risky they are for our health.

I often hear from friends, family and customers that organic foods—fresh and packaged—are too expensive. The hype has overwhelmed and deadened response. Too much fear and awfulness in the world. Too many decisions to make. We have lulled ourselves into thinking those beautiful apples can’t be bad for us and they are so much cheaper than the NON-GMO apples. Maybe it won’t matter.

When it comes to the truth behind genetically modified food, there’s a lot of misleading information out there – so EWG decided to set the record straight. Take the quiz to see how much you really know about GMOs.

May I remind us all of the facts? This information comes from the Center for Responsible Technology.  For pages of notes referencing the studies, go to the end of the article.

In 2009, the American Academy of Environmental Medicine (AAEM) stated that, “Several animal studies indicate serious health risks associated with genetically modified (GM) food,” including infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in majororgans and the gastrointestinal system. The AAEM has asked physicians to advise all patients to avoid GM foods.[1]

Starting in 1996, Americans have been eating genetically modified (GM) ingredients in most processed foods. Why isn’t the FDA protecting us?

In 1992, the Food and Drug Administration claimed they had no information showing that GM foods were substantially different from conventionally grown foods. Therefore they are safe to eat, and absolutely no safety studies were required. But internal memos made public by a lawsuit[2] reveal that their position was staged by political appointees who were under orders from the White House to promote GMOs. In addition, the FDA official in charge of creating this policy was Michael Taylor, the former attorney for Monsanto, the largest biotech company, and later their vice president.

In reality, FDA scientists had repeatedly warned that GM foods can create unpredictable,
hard-to-detect side effects, including allergies, toxins, new diseases, and nutritional problems. They urged long-term safety studies, but were ignored.

Today, the same biotech companies who have been found guilty of hiding toxic effects of their chemical products are in charge of determining whether their GM foods are safe. Industry-funded GMO safety studies are too superficial to find most of the potential dangers, and their voluntary consultations with the FDA are widely criticized as a meaningless façade.[3]

GM plants, such as soybean, corn, cottonseed, and canola, have had foreign genes forced into their DNA. The inserted genes come from species, such as bacteria and viruses, which have never been in the human food supply.

Genetic engineering transfers genes across natural species barriers. It uses imprecise laboratory techniques that bear no resemblance to natural breeding, and is based on outdated concepts of how genes and cells work.[4] Gene insertion is done either by shooting genes from a “gene gun” into a plate of cells or by using bacteria to invade the cell with foreign DNA. The altered cell is then cloned into a plant.

Widespread, unpredictable changes

The genetic engineering process creates massive collateral damage, causing mutations in
hundreds or thousands of locations throughout the plant’s DNA.[5] Natural genes can be deleted or permanently turned on or off, and hundreds may change their behavior.[6] Even the inserted gene can be damaged or rearranged,[7] and may create proteins that can trigger allergies or promote disease.

GM foods on the market

There are eight GM food crops. The five major varieties—soy, corn, canola, cotton, and sugar beets—have bacterial genes inserted, which allow the plants to survive an otherwise deadly dose of weed killer. Farmers use considerably more herbicides on these GM crops and so the food has higher herbicide residues. About 68% of GM crops are herbicide tolerant.

The second GM trait is a built-in pesticide, found in GM corn and cotton. A gene from the soil bacterium called Bt (for Bacillus thuringiensis) is inserted into the plant’s DNA, where it secretes the insect-killing Bt-toxin in every cell. About 19% of GM crops produce their own pesticide. Another 13% produce a pesticide and are herbicide tolerant.

There is also Hawaiian papaya and a small amount of zucchini and yellow crookneck squash, which are engineered to resist a plant virus.

Growing evidence of harm from GMOs

GM soy and allergic reactions

  • Soy allergies skyrocketed by 50% in the UK, soon after GM soy was introduced.[8]
  • A skin prick allergy test shows that some people react to GM soy, but not to wild natural soy.[9]
  • Cooked GM soy contains as much as 7-times the amount of a known soy allergen.[10]
  • GM soy also contains a new unexpected allergen, not found in wild natural soy.[11]

Bt corn and cotton linked to allergies

The biotech industry claims that Bt-toxin is harmless to humans and mammals because the natural bacteria version has been used as a spray by farmers for years. In reality, hundreds of people exposed to Bt spray had allergic-type symptoms,[12] and mice fed Bt had powerful immune responses[13] and damaged intestines.[14] Moreover, the Bt in GM crops is designed to be more toxic than the natural spray and is thousands of times more concentrated.

Farm workers throughout India are getting the same allergic reactions from handling Bt cotton[15] as those who reacted to Bt spray.[16] Mice[17] and rats[18] fed Bt corn also showed immune responses.

GMOs may make you allergic to non-GM foods

  • GM soy drastically reduces digestive enzymes in mice.[21] If it also impairs your digestion, you may become sensitive and allergic to a variety of foods.
  • Mice fed Bt-toxin started having immune reactions to formerly harmless foods.[22]
  • Mice fed experimental GM peas also started reacting to a range of other foods.[23] (The peas had already passed all the allergy tests normally done before a GMO gets on the market. Only this advanced test, which is never used on the GMOs we eat, revealed that the peas could actually be deadly.)

GMOs and liver problems

  • Rats fed GM potatoes had smaller, partially atrophied livers.[24]
  • The livers of rats fed GM canola were 12-16% heavier.[25]
  • GM soy altered mouse liver cells in ways that suggest a toxic insult.[26] The changes reversed after they switched to non-GM soy.[27]

GMOs, reproductive problems, and infant mortality

  • More than half the babies of mother rats fed GM soy died within three weeks.[28]
  • Male rats[29] and mice[30] fed GM soy had changed testicles, including altered young sperm cells in the mice.
  • The DNA of mouse embryos functioned differently when their parents ate GM soy[31]
  • The longer mice were fed GM corn, the less babies they had, and the smaller their babies were.[32]
  • Babies of female rats fed GM soy were considerably smaller, and more than half died within three weeks (compared to 10% of the non-GM soy controls).[33]
  • Female rats fed GM soy showed changes in their ovaries and uterus.
  • By the third generation, most hamsters fed GM soy were unable to have babies.

Bt crops linked to sterility, disease, and death

  • Thousands of sheep, buffalo, and goats in India died after grazing on Bt cotton plants after harvest. Others suffered poor health and reproductive problems.[34]
  • Farmers in Europe and Asia say that cows, water buffaloes, chickens, and horses died from eating Bt corn varieties.[35]
  • About two dozen US farmers report that Bt corn varieties caused widespread sterility in pigs or cows.[36]
  • Filipinos in at least five villages fell sick when a nearby Bt corn variety was pollinating.[37]
  • The stomach lining of rats fed GM potatoes showed excessive cell growth, a condition that may lead to cancer. Rats also had damaged organs and immune systems.[38]

Functioning GM genes remain inside you

Unlike safety evaluations for drugs, there are no human clinical trials of GM foods. The only published human feeding experiment revealed that the genetic material inserted into GM soy transfers into bacteria living inside our intestines and continues to function.[39] This means that long after we stop eating GM foods, we may still have their GM proteins produced continuously inside us.

  • If the antibiotic gene inserted into most GM crops were to transfer, it could create super diseases, resistant to antibiotics.
  • If the gene that creates Bt-toxin in GM corn were to transfer, it might turn our intestinal bacteria into living pesticide factories.
  • Animal studies show that DNA in food can travel into organs throughout the body, even into the fetus.[40]

GM food supplement caused deadly epidemic

In the 1980s, a contaminated brand of a food supplement called L-tryptophan killed about 100 Americans and caused sickness and disability in another 5,000-10,000 people. The source of contaminants was almost certainly the genetic engineering process used in its production.[41] The disease took years to find and was almost overlooked. It was only identified because the symptoms were unique, acute, and fast-acting. If all three characteristics were not in place, the deadly GM supplement might never have been identified or removed.

If GM foods on the market are causing common diseases or if their effects appear only after long-term exposure, we may not be able to identify the source of the problem for decades, if at all. There is no monitoring of GMO-related illnesses and no long-term animal studies. Heavily invested biotech corporations are gambling with the health of our nation for their profit.

Help end the genetic engineering of our food supply

When the tipping point of consumer concern about GMOs was achieved in Europe in 1999, within a single week virtually all major food manufacturers committed to remove GM ingredients. The Campaign for Healthier Eating in America is designed to reach a similar tipping point in the US soon.

Our growing network of manufacturers, retailers, healthcare practitioners, organizations, and the media, is informing consumers of the health risks of GMOs and helping them select healthier non-GMO alternatives with our Non-GMO Shopping Guides.
Use these tools to avoid GMO dangers.

Start buying non-GMO today. Help us stop the genetic engineering of our food supply.

We also need to tell our government that we want GMO labeling so we can make decisions based on the facts. The recent act passed by the House has a real possibility of being made into law, is called the DARK, H.R. 1599 –Deny Americans the Right to Know (DARK) Act.

Knowing the truth helps.

Be well, Do well and Keep Moving,

Betsy

For supplements and meal replacement foods with non GMO soy and no artificial anything, use Shaklee products. You know they are Safe, Pure and Effective. Period.

www.HiHohealth.com shopping site.

 

Be Well health tips, Health and Fitness

walking to lose weight

Gentle Reader,

My thanks to an article forwarded to me by a friend.  My strategy for maintaining my goal weight all these years has been to walk everyday.  I am delighted to pass on this analysis of how much walking it takes to lose weight.  Takes the guess work out of it.

From your current weight to your ideal weight: walk
From your current weight to your ideal weight: walk

One of the harmless forms of exercise nowadays is walking. You can lose one pound per week or more, dependent on how often you walk. Just by walking to lose weight, you can lose more than 20 pounds in five months without going to the gym or going on a weight loss diet.

You can tone your muscles and improve your health while shedding pounds and inches from your body. You will love this easy and beneficial exercise routine once you learn how to implement the principles of walking to lose weight into your life.

How to Lose Weight by Walking

The number of calories that can be burn with walking depends on your body weight and walking pace. Normally if you walk at a speed of 4 miles per hour (regular speed) you can burn around 400 calories each hour.

Four miles a day added to your regular life will probably give you 10,000 steps and burn 400 calories. But other combinations work well, too. For example, if you walk 3 miles, you can burn extra 300 calories per day. Also you can walk a shorter distance, just combine it with your schedule. There is a device called pedometer to help you to burn some extra calories while walking and doing your daily plan.
I found several on the web from very expensive to moderately priced.  I plan to order this one.

Pedometers and Weight Loss

If you are attempting to get in shape with walking, one of the best things that you can do to help to increase the chances for your efforts is to go out and purchase a quality pedometer or a wrist band that can track your everyday exercises.

Pedometer is a useful gadget that you place on your outfit close to your hip region. It is light weight and has several features. The important feature is checking the quantity of steps you take during your workout and throughout your day.

If you want to find out how many miles you need to lose extra pounds, you have to figure out how many you are currently covering. Get a base line to determine how many steps you must add to lower the number when you step on the scale.

So, if you take 8,000 steps with your current routine and daily habits and stuck at an undesirable weight, the quantity of steps that you have to add is just an question of math; increase your mileage according to how many calories you need to burn (more details on that below).

How Many Steps to Lose Weight?

An average person needs to take about 2.000 steps a mile to lose weight. For each mile – burn 100 calories. The pedometer will keep track of your steps, how many calories you burn and how many miles you walk daily. To increase your weight loss, you simply add steps to your daily routine.

  • 1 Mile = 2.000 steps and 100 calories burned
  • 1 Pound = 3.500 calories
  • Lose 1 Pound weight per week = 500 calories daily.
  • You need to take 10.000 steps daily to lose 1 pound per week.

Here are ways to fit the walking in your busy day if 10,000 steps sounds like a lot (you don’t need to start from 10,000 steps. Start slowly – you will lose less weight at first)

  • Get off the bus and walk the rest of the way to work or to home.
  • Park the car far away from your destination and walk the distance.
  • You can walk to the station instead of taking bus or car.
  • Don’t use elevators or escalators, take the stairs instead
  • Walk the children to school.

You can keep track of the number of pounds you lose or how many calories you burn, depending what kind of pedometer you have. This data helps you stay informed regarding your advancement by giving you a reasonable picture of what you have physically accomplished with your walk.

Because of the critical elements recorded you will want to buy a decent quality pedometer (like this one which is moderately priced) to guarantee each step is checked. As indicated by the American Medical Association, wearing a pedometer is crucial to long haul weight control and effective weight reduction.

How to Keep it Interesting

  • Keep your routine interesting and switch thing around, because walking the same old track can be boring.
  • Walk outside at different areas, parks, neighborhoods, or listen some music to enjoy, motivate and energize you to finish the daily walking.
  • Don’t stop with your daily walk because of cold winter weather. Buy a treadmill and put it in front of a television or window. You can enjoy in nature with looking through windows during walking, or savor every minute of your favorite show in front of television.
  • You can invite friend or a family member to join you. Even if they walk with you once in a week, it is still good way to mix up your daily routine. You can be bored with same old routine, even if you are dedicate walker. Don’t let this happen to you.
  • Switch up your routine and keep it interesting.

Walking Style

We all know how to walk and have been doing so since we were a little kid. And throughout the years bad stance and habits may have made you to have less desirable walking standards.

When you are walking for exercise you will focus your eyes about 100 feet forward, keep your chin up, and pull in your abdomen towards your spine. Keep a “fluffy butt” to avoid back strain.  This walking style can help you to achieve the maximum from your workout.

How Often to Walk

Before starting with this daily routine it’s a good idea to check in with your primary physician. When you have the go-ahead, you might want to start walking three days per week for 15 to 20 minutes. Then you will increase the frequency until you are walking 30 to 60 minutes a day, every day of the week.

You will be happy to know that this exercise is the best things you can do to lose weight. You can lose 88 pounds in one year without going on a special weight loss diet.

I want to add a couple comments to this piece.  I have suffered from severe sciatic pain in the last months which has curtailed my daily walking.  When hiking with sticks, I do not have sciatic pain. My strong upper body is lifting the weight off my lumbar spine and allowing the sciatic nerve room to travel down my leg.  Even though it feels embarrassing to walk around the neighborhood with hiking sticks, I have been doing just that.  I am not willing to lose my fitness level because of vanity!

Recent stories show treadmills in office settings. At ZillowOffice Treadmill - Assignment Number: 148468, for example, employees are encouraged to sign up to work at a desk mounted on a treadmill.  People report that they can get their emails answered while walking at a rate of 2.4 mph.  Spending 30 minutes doing this twice a day combines one of those necessary work tasks with exercise.  They even have a conference room with two treadmills so people can conduct and “walk and talk” meeting.  It takes a little getting used to.  If you work at home, consider this addition to your home office.  A lot of us sit most of the day.  This would be an efficient way to increase your walking to lose weight, keep your fitness level where you want it, or simply change the scenery.

Be well, Do well and Keep Moving!

Comments?  Please share them.

Betsy

206 933 1889

blogging on health at www.grandmabetsybell.com/be-well

shopping for Shaklee products at www.HiHoHealth.com

Travel adventures at www.EmpoweredGrandma.com

 

Be Well health tips

Shaklee Life Plan

The best, most comprehensive nutritional system in the world.  If you are in the Seattle area, come to my house on Sept 5, Labor Day Weekend, at 10 a.m. – 11:30 a.m.  to learn all about it.  Snacks, information, good people and great fun.  RSVP  206 933 1889 or text me at 206 409 5940. Can’t wait to share this amazing stuff.  Grow old gracefully with me.

Shaklee Life Plan is the result of the foremost scientific research and decades of studies, designed to bring you the essential nutrients for a healthy life. Combining the Shaklee Life Energizing Shake and the Shaklee Life-Strip, the plan promotes every aspect of your health – with nutrients clinically proven to help provide the foundation for a longer, healthier life.* Feel amazing in 30 days with the best, most comprehensive, nutritional system in the world. Guaranteed.

Be well, Do well and Keep Moving,  Betsy

To shop for Life Plan, go to my www.HiHoHealth.com page.

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Charlie Horse remedy

Gentle Reader,

The Charlie Horse remedy is a welcome answer to miserable breath-stopping pain. Read on for suggestions on how to deal with your next Charlie Horse when it happens and how to potentially avoid its coming on.

If you have been following my blog posts from Italy, you know that I have been suffering from pain in my right leg and hip. The pain often woke me at night (and still does) with a cramp in the right calf. After multiple types of therapies, I now know that my pain is caused by the increased spinal stenosis especially around the previous herniation of L5 in my lower spine. I have an appointment to get a shot of cortisone mid-September, something I have tried to avoid for a very long time. In the meantime, this article came across my desk. I presume others have Charlie Horses from time to time. My method has been to put a soft resistant ball under the calf with the weight of my leg pressing into it until the muscle releases. The procedure suggested here sounds like it might do the trick nicely. Julie Donnelly also describes a method of working with the calf muscle prior to hiking or working out. Thanks to Dr. Steve Chaney for passing this information along. Let me know how it works for you. I’ll keep you posted on my progress. I appreciate all your continued support.  Betsy

 

Author: Julie Donnelly, LMT – The Pain Relief Expert

You awaken in the middle of the night in excruciating pain from a cramp in one of your calf muscles. You want relief, and you want it now. What can you do?

 

A calf cramp is caused by several different conditions, such as dehydration and mineral deficiency.  These each need to be addressed to prevent future calf cramps, but when your calf spasms wake you with a jolt at night or send you crashing to the ground in agony, you need a solution NOW!

And, stretching is definitely NOT the first thing to do.

Emergency Treatment For Calf Cramps

A muscle always contracts 100% before releasing.  Once started, a calf cramp will not partially contract and then reverse because you stretch, as it may cause the muscle fibers to tear, which will cause pain to be felt for days afterward.

As a result, it is most beneficial to help your muscle complete the painful contraction before you try to stretch it.  It sounds counter-intuitive, but it cuts the time of the calf cramp down, and enables you to start flushing out the toxins that formed during the sudden spasm.

Your muscle will be all knotted up, screaming in pain, so it’s good to practice this self-treatment when you are not having a calf cramp.

Grab your calf muscles as shown in this picture.  Hold it tightly, and then as hard as you can, push your two hands together.

The intention is to help the muscle complete the contraction as quickly as possible.  During an actual calf cramp it won’t be as “neat” as the picture shows, but anything you can do to shorten the muscle fibers will hasten the completion of the spasm.

Follow These Steps To Release Your Calf Cramps

1)    Hold your hands and continue pushing the muscle together until you can begin to breathe normally again.  Continue holding it another 30 seconds, bringing in as much oxygen as possible with slow, deep, breathing.

 

2)    Release your hands and keep breathing deeply.

 

3)    Repeat #1.  This time it won’t hurt, but you are helping any last muscle fibers to complete the contraction before you move to release the spasm.

 

4)    Begin to squeeze your entire calf as if you were squeezing water out of a thick towel.  Move from the top of your calf and go down toward your ankle.  This will feel good, so do it for as long as you can.

 

5)    It is now safe to stretch your calf muscle because the cramp has completed and you have flushed out the toxins.  Stretch slowly, and don’t go past the point of “feels so good”.  You don’t want to overstretch.

This calf cramp emergency treatment has been proven successful by endurance athletes who have written to me saying how they could continue their race (or training) without any further pain.

This is a very important tip to share with all athletes.  Please tell your friends on Facebook and Twitter, it helps athletes prevent injury and pain.

Julie Donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

Be well, Do well and Keep Moving,

Betsy

206 933 1889

www.hihohealth.com  shopping for Shaklee products

www.empoweredgrandma.com  blogging about travel