Take time to check in with yourself. Find a quiet moment that you can spend in reflection. Perhaps in the morning as you're roused from sleep, or just before bedtime. During a shower, or while washing the dishes. Listen to your body. Intuitively, you know what you need, what you want, and what you desire. Need help? Contact me. We needn't walk this path alone.
Tired?
Today's topic is quality sleep...or lack thereof. My restless night this past evening began with difficulty winding down from a long day. I struggled to get comfortable shifting from side scar to side scar, adjusted and readjusted my pillows and finally gave up. I turned to a Shirley Temple movie for relaxation until the wee hours of the morning. Sleep decided to show up one hour before my alarm went off, bleh. This made for a rough day. Sound familiar?
Quality, consistent, and restful sleep is often a problem for those of us with chronic conditions. A method may work great for awhile and then not at all. Even sleep medications can fail or not provide the refreshed feeling we seek. Variety if often the key to find your own perfect recipe for sleep. Consider these tips:
Soothe with self-massage, especially feet or hands. Spend at least 3-5 minutes on each, kneading muscles and spending extra time around the joints. Can't bend well enough to reach your feet? Soak your feet in a bath with Epsom salts.
Nourish eating a baked potato a few hours after dinner. The mighty spud raises serotonin levels, helping you to relax. A cooked potato is an effective and tasty sleep aide. Hard to believe? Check this page and learn why it works: http://radiantrecovery.com/7-steps/step-guides/
Rest by creating a sleep ritual. These are repetitive actions you do night after night as you prepare for bed. Simple things like brushing your teeth, turning the lights down, avoiding caffeine and sweets late in the day, adjusting room temperature, meditation or prayer, listening to relaxing music, etc. Palming is a great method to moisten tired eyes, minimize headaches, and helps you relax.
What sends you off to dreamland? Share! I'd love to hear your thoughts.
Be Well!
Tiffany
Minimize Joint Pain...
Stiff, sore, and creaky joints show up for any number of reasons. Age, wear and tear, arthritis, chronic illness, etc. For us bionic kids with hip or knee replacements, a stiff joint may feel 'creaky' and especially sensitive to cold. We know when we have been sitting or standing in one position too long...our next movements will require patience and determination.
One way for all of us to minimize joint stiffness is to fidget when you are sitting for long periods. Next time you are in the movie theater, in a long meeting at work, or taking a long drive, tap your toes, add small knee lifts, or tighten and release the large muscles of the legs. These small movements increase circulation, activate nerves, and help you to move more smoothly.
Relieve joint pain with this recipe: Treat yourself to a tub or foot soak by mixing a cocktail for your body. Pour a warm bath...Shake in 1-2 cups of Epsom salt...Stir to dissolve...Soak for 15 minutes or more and say Aahhh!
Thirsty Thursday Eve...
Join Dr. McDougall for a casual conversation in which he will answer participant’s questions regarding the McDougall Program, diabetes, weight loss, blood pressure, dietary treatment of cancer, the controversial influence of large pharmaceutical companies on world health, recent media coverage about cholesterol and saturated fat, and many other topics of interest. Register now for tomorrow's FREE webinar!
This program forever changed my life! Be Well!
Tiffany
Fuel Your Fire...
Metaphorically, fire is seen as passion, drive, motivation, even our metabolism. We work to burn calories, seek to spark attention, and in relationship, fan the flames of love. To fuel a fire you need oxygen.
Oxygen, by mass, is the most abundant element in the body. Inhaling, we supply our body with fuel that creates an aerobic environment. Cells are able to perform metabolic processes like burning glucose, and oxygen provides energy and strengthens the body's immune system. Through our lungs, oxygen is transferred to the bloodstream and transported throughout the body. Exhaling, we release waste and gases our body doesn't need, such as carbon dioxide.
Those managing chronic conditions may have problems breathing. Sleep apnea, mouth breathing, COPD, asthma, and other illnesses deplete energy and can make small tasks feel like a struggle. Try these breathing exercises to strengthen your lungs and fuel your fire.
Be Well!
Tiffany
Motivation...
Mmm March...Management
Effective stress management is personal, specific, and unique to you and your condition. A bounty of methods and tools are available to us much like a buffet of wellness. Dish up a plate of calm, comfort, and mellow today. What's on your stress management plate?
Be Well!
Tiffany
