Got Toe Woes?

Take a moment and look down towards your own two feet. These amazing appendages support our entire body, keep us upright, and motor us about. How much time and effort do you spend caring for your feet? If you’re like many people…you may neglect your feet and then pay dearly with this lack of self-care. Foot pain, poor posture, and an improper gait are just a few of the problems you may encounter.

Here are a few tips to help you beat the toe woes:

  • Ankle Rolls: Lie on your back with one leg straight, lying flat, and the other leg bent, foot raised, supporting your hamstrings with both hands. Make 20 ankle circles in each direction, then point and flex the toes 20 times. Lower and repeat with the other ankle. Ankle flexibility helps us to maintain balance, prevent falls, and strengthens the lower legs. Too challenging for you? Then try these ankle exercises you can do seated at your desk..

  • Reduce Weight: Extra weight places significant pressure on the joints. In fact, an excess of only five pounds places twenty-five pounds of pressure on our joints. A small amount of weight loss can significantly improve the health of all joints…especially the ankles which supports the weight of our entire body.

  • Play Barefoot. Nerves on the bottom of our feet are more receptive than the nerves of our hands. Provide the extra stimulation feet need by walking barefoot at home and incorporating more barefoot exercise - like Pilates and yoga. Rolling your foot on a ball for five minutes a day stimulates nerves, improves stability, and mobility.

  • Decrease Inflammation: Foot pain related to swelling is typically dietary related. Eat anti-inflammatory foods such as legumes, vegetables, fruits, and whole grains. This type of eating also prevents and treats degenerative disorders such as osteoarthritis.

  • Reflexology: Schedule an appointment with a licensed practitioner and experience why reflexology is much more than just a foot massage. A reflexology session can provide pain relief, reduce muscle tension, relieve stress, and improve circulation. Why does reflexology offer relief? Pressure points along the feet correspond to spots on the entire body, making reflexology a very healing and therapeutic modality.

  • Soaking: Make a cocktail for your feet. Use a shallow rectangular container or your tub for a foot soak. Add Epsom salts (1/2 to 1 cup) and either a few drops of peppermint essential oil or add a peppermint tea bag to warm water for a stimulating and regenerative soak. The magnesium sulfate in the Epsom salts relieves muscle soreness and the peppermint invigorates and deodorizes hard working feet. For best results soak feet for at least 10-15 minutes.

Be Well! ~Tiffany Anderson, LMT, RMT, BS, CHES

Founder, Anderson Therapeutics

*An edited version of this post was first published May 16, 2019

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Living Well WITH Joint Replacement

“When I learned that I needed a joint replacement, my initial fears were that my lifestyle would diminish and that I would lose physical freedoms. Prior to surgery, I didn’t know what to expect and what I may never get to enjoy again.

Experiencing a health crisis leading to hip replacement at age 45 put me in a state of shock. I envisioned the possibilities of my future collapsing. Instead, this experience has been humbling and given me an opportunity to focus on what I can do.

Today, I pay more attention to my body, my movements, and am aware of my surroundings. I scan ahead while walking to avoid slipping hazards, I wear solid shoes with nonslip tread, and follow a sensible fitness routine to stay lean and strong.”

-Excerpt from, “Butternut to Bionic: A Resource Guide to Hip Replacement Surgery*, Chapter 7 Final Thoughts: Beyond Surviving, Thriving!, pg. 111.

*Nominated for the 2019/2020 Reader Views Literary Award, the 2018 Health Literacy Award,and 2018 AARP Purpose Prize

Are you or a loved one facing joint replacement surgery? You may feel overwhelmed, unsure of what to expect, and have plenty of questions. Perhaps you are already ‘Bionic’ and have lived with an artificial joint(s) for quite some time. Joint replacement surgeries, whether they are for hips, knees, or shoulders, share commonalities…each procedure installs equipment designed to provide years of mobility. The patients’ jobs are to heal, recover, and embrace the new bionic part as a tool helping them to move.

Butternut to Bionic is an inexpensive and easy to read resource guide for anyone preparing for surgery AND a living well guide for those who have received artificial joints. Each chapter offers a variety of resources, suggestions, and checklists to help recipients achieve a successful outcome and return to (plus maintain) a high quality of life.

Facing the challenge of joint replacement is a team effort. Family members, caregivers, and healthcare providers will find the book, Butternut to Bionic, intriguing, insightful, and useful.

“My surgeon informed me that with good care I can easily expect 25 to 30 years of use from my artificial joints. It’s nice to have an idea of an expiration date. Around three decades provides me with plenty of time to live and play. What will I do if I have future surgeries? I’ll cross that bridge if it presents itself.”

-Author, Tiffany Anderson, LMT, RMT, BS, CHES

Our Founder, Tiffany Anderson, shares this message and invites you to engage with us...

“Anderson Therapeutics, and the book, 'Butternut to Bionic: A Resource Guide for Hip Replacement Surgery' exist to inspire and empower others to improve their quality of life. My website and resource guide offers patient advocacy, empowerment, and encourages personal accountability. Education and professional experience has enabled me to survive life-threatening illness and return to an active lifestyle. As an author, educator, health coach, alternative healthcare provider, and patient, I practice what I preach and share my 3 key concepts to Live Well & Be Well. I invite you to partner with me...visit my blog, browse FREE resources. “

Visit Anderson Therapeutics to learn more why the guide Butternut to Bionic that has earned:

  • 4/4 stars on GoodReads

  • 4.5/5 star reader reviews on Amazon

  • Editorial Reviews: Reader Views calls Butternut to Bionic:

    • “…a well laid out resource” and

    • “…highly recommended reading”

Anderson Therapeutics staff members believe that everyone and everything we encounter arrives for a reason, a season, or a lifetime.  As a team we follow our Founders belief that everyone, to the best of their ability, can manage chronic conditions with dignity and grace.

Be Well,

~The Anderson Therapeutics Team

Social Media image courtesy of Daniel Reche from Pixabay

Self-Regulate to Feel Better...

Those of us who are managing chronic conditions often yearn to, “feel better”. That all encompassing wish can be a tall order depending upon current state of health, symptoms experienced, and the challenges faced to manage health condition(s). The bottom line is this…you know your body better than anyone and, more often than not, have the ability to impact your well-being. One way to feel better is to self-regulate.

When you self-regulate you take an active role in your health, pay attention to what your body needs, and respond accordingly.

For example, self-regulating during exercise means respecting your abilities and knowing your limitations. Rather than becoming frustrated at your performance or comparing yourself to others (even if that other you compare yourself to is your younger and/or more able self), learn to modify a fitness routine to suit your needs.

A qualified exercise instructor or physical therapist can help you do this. Depending on the type of exercise, most can be adjusted to suit the needs of your body and any health conditions that may limit your movements.  Professional help and guidance enables you to receive the benefits from exercise rather than risk injuring yourself, or worse yet, giving up on your fitness routine altogether. Take good care of you, invest in your health, and Be Well!

-Tiffany Anderson, LMT, RMT, BS, CHES

Chronic Illness Among All Age Groups: How Vulnerable Populations Can Better Manage Their Health

Are you or someone you care for living with one or more chronic illnesses? If so, you understand that you are among a ‘vulnerable' population, especially now given the current pandemic. Since I personally fall into that demographic I am frightened, how about you? One of my risk factors is that I have asthma, plus I live in a city which often has some of the most polluted air in the nation. The most vulnerable older adults living in care centers are naturally terrified, given the amount of active coronavirus cases and lives that have been lost.

Remember that chronic illnesses are prevalent among adults of all age groups. Twenty-two (22) percent of adults aged 18-44, fifty-four (54) percent of adults aged 45-64, and eighty-two (82) percent of adults age 65 and over are living with multiple chronic illnesses. That means millions of adults from all age groups in the United States are at high risk. The previous data excludes children…a 2016 report, published in The Journal of School Nursing, states that roughly 25% of children age 0-18 are affected by chronic health conditions. These numbers are too high and we have an opportunity to tip the scales in our favor. The health factors we have control over are diet, how we manage stress, whether we are exercising to the best of our ability, and if we are limiting (or ideally avoiding) alcohol, tobacco, refined sugars, junk food, and even caffeine.

After decades of good health, I faced liver failure, heart failure, and osteoarthritis leading to artificial hips...I was in my mid 40’s at the time. I’ve come to understand how difficult it can be adjusting to a new lifestyle when faced with an illness that will likely never go away. As previously mentioned, chronic illnesses are increasing, According to a 2019 report from the National Health Council, “…chronic diseases affect approximately 133 million Americans.”

Now, more than ever, empathy and care towards others is needed. Try to be sensitive to people living with these conditions and be aware of what not to say.

For example:

  • “I know how your feel.” - The truth is you probably don’t.

  • “But you don’t look sick.” - Many chronic illnesses aren’t detectable by outward appearances. This isn’t what people like to hear and leaves them feeling as if others don’t believe that they are truly sick.

  • “You have to think positive.” - This can be a frustrating platitude for someone who can never walk away or take a break from being ill. It’s okay to acknowledge that being unwell is rotten and unfair.

Listening, education, and awareness are the keys to care. Remember to never ‘Dis-ability’, meaning, allow the ill person to demonstrate his or her own capabilities and limits. Our assumptions about what a chronically ill person can and can’t do are sometimes incorrect. No one wants to be defined by a disease. Help empower them and focus on abilities and interests.* Empathy and kindness are simple steps for each and every one of us. Personal accountability and taking charge of our own health are the proactive measures called for to strengthen our immune system, better manage conditions, and reduce risk factors. Consider these 3 Key Concepts to Improved Health…Soothe - Nourish - Rest. Simple steps can aid us in the darkest times and offer significant rewards.

Free resources, tips, and tools to better manage health and chronic illness can be found at Anderson Therapeutics.

Be Well! ~Tiffany Anderson, LMT, RMT, BS, CHES

Article can be viewed on page 6 of the PEHP Cycles 2014 publication here.

*(Segments of this article first published in the PEHP Viewpoint Holiday 2013 issue, p.8 - founder of Anderson Therapeutics previously employed at PEHP as their Wellness Communications Specialist. Responsibilities included production and designing the monthly PEHP Wellness newsletter (distributed statewide), conducting biometric health screenings, and writing articles such as this one for numerous PEHP publications.)

Inflammation: Consequences and Cure

Prior to my hip replacement surgeries I experienced an unexplained case of jaundice leading to both heart and liver failure. The swelling and inflammation I experienced in my left leg during this frightening time was nearly impossible for me to manage. As Dr. John McDougall describes, inflammation is the consequence of injury, such as from a cut, burn, or infection. The pain, redness, swelling, and heat that follow are natural, necessary processes for healing. These symptoms and signs of inflammation resolve after the single event. However, with repetitive injury, inflammation can become long-standing, referred to as "chronic inflammation." This non-resolving inflammation is a major driver of disease.

Outside of injury and chronic conditions such as arthritis, I learned that a considerable amount of the inflammation I experienced was due to my diet. Eating foods that created more inflammation perpetuated my condition and prevented me from getting well. By shifting to a whole food plant-based oil free diet I began to consume starch-based meals designed to heal, decrease inflammation, and promote good health. Aside from food, there are a number of practices that I follow to manage and prevent inflammation…

  • Receiving regular massage, acupuncture, and Reiki (Though due to the current pandemic these valuable resources are sadly unavailable, outside of Reiki, since I am qualified to self-treat)

  • Weekly Epsom salt soaks

  • Applying ice packs to decrease swelling and manage pain

  • Elevating my legs, which also supports circulation

  • Regular exercise

  • Maintaining a healthy weight

The consequences of a poor diet significantly changed my life. I experienced life-threatening illness, survived, recovered, and have returned to an active lifestyle. I believe that everyone and everything we encounter arrives for a reason, a season, or a lifetime. My illness and surgeries led me to watching the film Forks Over Knives and reading The Starch Solution. Both provided me with cures and a practical solution. In 2017 I produced and published a resource guide offering recovery tips that apply to nearly every type of surgery. Butternut to Bionic is my personal story and was nominated for the 2018 AARP Purpose Prize and 2018 Health Literacy Award for good reason. Written from the patient perspective, I share guidance, support, and encouragement to help patient’s achieve a successful outcome and return to a high quality of life.

Best in Health,

~Tiffany Anderson, LMT, RMT, BS, CHES

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Immune Support...Thymus Thumping

Simple choices can strengthen your immune system and protect your health. Health choices like avoiding tobacco, eating plenty of fruits and vegetables, exercising regularly, getting enough rest, maintaining a healthy weight, and if you do drink alcohol...drink in moderation. Sound familiar? These suggestions are lifestyle choices that have a powerful and positive impact on your health. *

Additional steps to boost immune health and prevent illness include:

  • Receiving moderate sunshine.

  • Drinking herbal teas.

  • Meditation, prayer, and deep breathing techniques.

  • Thymus Thumping. Learn about this lymphoid organ and how thymus thumping can benefit you and your family. Check out this video demonstration and/or these easy to follow steps on a patient education sheet from the Seattle Children’s Family Resource Center, titled, The Three Thumps, here.

This information is not a substitute for medical advice. Take what is useful, investigate these options, and speak to your physician before incorporating something new into your personal wellness plan.

Take good care of yourself now more than ever to protect yourself, prevent illness, and invest in your health.

Stay home as much as you are able, and stay safe. ~Tiffany

*This post is an excerpt first shared in the September 2019 Anderson Therapeutics monthly newsletter, emailed to subscribers, and archived online. Please note that monthly newsletters shifted to seasonal/quarterly editions beginning March 2020. Read the September 2019 issue in it’s entirety here.