National Family Caregiver Month

Each of us are entrusted to care for our oldest friends and truest companions...ourselves. Whether you live with many or live on your own...you are a caregiver. One of my 3 Key Concepts to Live Well & Be Well is to Soothe. Caregiving is time consuming and can be exhausting. Support is available to help you.

You can access FREE resources, support, and tools locally (meaning Utah) and virtually. A variety of classes, workshops, and assistance is available for all types of medical conditions. There are exercise classes for those with arthritis, a Living Well with Chronic Conditions course, and even support to rid yourself or a loved one from tobacco dependence. We needn't travel this path alone. Reach out and contact me if you'd like personalized assistance.

Be Well! ~ Tiffany

"Remember, if you ever need a helping hand, it's at the end of your arm, as you get older, remember you have another hand: The first is to help yourself, the second is to help others."     - Audrey Hepburn

Feeling blue?

Depression is a common, and often overlooked aspect, of chronic health conditions. Outside of professional help, there are ways to better manage depression and comfort yourself. Guided imagery and meditation are two such techniques that I find useful and effective. Enjoy this 18-minute audio/visual guided meditation to help clear your mind and feel more peaceful.

Be Well! ~ Tiffany

Reducing Risks...

My website tips are risk reduction methods and preventative steps that also help you to avoid illness and injury. That's the goal, right? To stay as well as we possibly can and feel as best as we are able. Review my 3 Key Concepts to Soothe - Nourish - Rest. These suggestions aren't necessarily groundbreaking, though each are often ignored in day-to-day living. By making these concepts a priority, and part of your daily routine, you ensure improved health.

For those of us diagnosed with multiple chronic conditions, the task of managing our health can seem daunting...the extra 'job' we don't want to do. This is understandable. Though by ignoring health practices we can become immobile, overly dependent on medication, and place an undue burden on ourselves, our healthcare providers, and our families. Your health, your body, and your well-being are your responsibility! Small changes can bring big results. Read over past blog posts, and implement one or two health practices. If you need support and guidance, contact me!

Be Well! ~Tiffany

Pink Ribbon Month = FREE Rehabilitation Workout

Arm and shoulder mobility takes time, patience, and a great deal of effort, especially when injury, illness, or breast cancer is the cause. Fitness specialist Miranda Esmonde-White leads one of my favorite exercise programs, Classical Stretch. Miranda is also a breast cancer survivor. She has put together an empowering collection of breast cancer rehabilitation post surgery workouts. The stress release exercises are gentle and designed for every ability. Also available is a free download of key exercises. View them here.

Be Well! ~ Tiffany

Soothe Your Spine

The spine is our support system keeping us upright. Want to minimize muscle tension and prevent (or minimize) back pan? Practicing good posture and articulating your spine will help. The Yoga pose known as cat/cow is one way to articulate your spine by first rounding your spine (mimicking the arched back of a cat), then arching your back (pushing the belly forward as a cow). A formal Yoga class isn't necessary, most people can safely practice this pose while seated as shown below. Here are two additional tips to soothe your spine...

• Draw your knees towards your chest. This movement relieves low back pain and tension by lengthening the spine.

• Practice ergonomics! Place a foot rest under your desk at work. This takes pressure off of your low back while seated and also improves circulation. A foot rest can be purchased though can be something as simple as a stack of books, a sturdy box, or nailing a few boards together. Aim to raise your feet high enough so that your knees are in line with, or a bit higher than your hips.

Be Well! ~ Tiffany

Incorporate this gentle stretch daily. Arch, round, repeat.

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Hand & Wrist Pain?

Smartphone users...if you are using your phone 5+ hours per day, hand and wrist pain can increase by 42%! Why? Repetitive use aggravates muscles and tendons, places pressure on nerves, and can cause inflammation. Plus, you may rarely take the time to stretch and stay hydrated.

Any job, hobby, or task that calls for non-stop manipulation of the hands, wrist, and fingers places you at risk for injury (think gaming, coding, data entry, waiting tables, labor jobs, even crochet, painting, playing an instrument, writing, etc.). Your hands are intricate and complex. Did you realize that most of the muscles that move the hand are located in the forearm? This is why hand pain radiates up through the arm. Incorporate one or more of these tips to keep your hands and wrists in good shape!

• Ice bath - while working as a massage therapist I often soaked my hands and forearms in cold water at the end of a long day. Athletes also use this technique to reduce swelling and manage pain.
• Stretch breaks - wiggle your fingers and splay your hands widely as shown in the picture below. I worked for the postal service in data entry at one time - our breaks were mandatory to relieve tension and reduce risk of injury. Rotate your hands at the wrist and give them a light shake at least once per hour.
• Self-massage - We wash our hands regularly and most of us use lotion. Take an extra minute or two during these daily tasks to give yourself a well deserved hand massage.
• Acupressure points - Over did it and hands aching? Try these pressure points to relieve tension.

Be Well! ~ Tiffany

Been gaming, typing, texting too long? Take breaks often and stretch!

Hey Peeps - Hydrate Wisely!

Check out this science project. Three peeps are placed in either water, vinegar, or soda and left to soak. Afterwards they are pressed with a fork to check the results. The water soaked peep absorbed the water, plumped up, and stayed intact. The vinegar soaked peep foams and has shrunk, while the soda soaked peep lost an ear and is disintegrating. What does this mean for people? Remember, the human body is 60-70% water. Consuming an excess of acidic and/or sugary beverages leads to PH imbalance and negative side effects, such as:

• Joint aches, muscle pain
• Osteoporosis, weak, brittle bones, and risk for hip fracture
• Kidney stones, bladder damage
• Weight gain, obesity (acidic bodies hold onto fat)
• Cardiovascular disease
• Yeast/fungal overgrowth

Our body always seeks balance. When diet (food or drink), pollutants, or stress creates an imbalance, our body resorts to extremes and pulls minerals from our bones to stabilize PH levels. Support your body and hydrate wisely with an alkaline diet. Add plenty of water rich foods like vegetables and fruits to your meals and toast to your good health...sip on water daily!

Be Well! ~ Tiffany