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Today is the 19th annual World Sound Healing Day. Join us! Learn how you can participate in this event…
Be Well. ~Tiffany
https://www.worldsoundhealingday.org/
On this day, many thousands of people through our planet will be creating Healing Sounds encoded with the intention of Love & Compassion to send a sonic valentine to the Gaia Matrix, our beloved Mother Earth, with the intention of raising the consciousness of all sentient beings.
“The day before my first hip replacement surgery I packed a variety of personal items for my hospital stay. Besides my clothing and essentials, I brought along the following:
Arnica and other homeopathic remedies
Hand sanitizer
Lip balm
Lemon essential oil and cotton balls
Why lemon essential oil? Lemon has antibacterial, antifungal, and antiviral properties…plus I enjoy the uplifting smell. I placed a few drops on a cotton ball and swabbed my food tray, wiped down the hospital bed rails, cleaned off the television remote control, and placed a scented cotton ball in my pillowcase.”
-Tiffany Anderson, LMT, RMT, BS, CHES
Excerpt: Butternut to Bionic: A Resource Guide to Hip Replacement Surgery, Chapter 2- Preparing For Surgery, pg. 46.
Having worked in a hospital, I recognize that staff work diligently to keep facilities clean AND a hospital is teeming with all sorts of contaminants. After all, hospitals are where sick and injured people go to get well. Even though the rates of MRSA (staph infection) contracted within a hospital setting have dropped markedly over the last decade, MRSA still accounts for 20% of hospital infections. Plus there are additional infectious diseases to be concerned about.
Proactive patients take extra measures to protect themselves and take action to prevent infection. Simple preventative steps = added safety for better health.
After an invasive and life-changing surgery it was well worth my time and minimal effort to help sanitize the area I was recuperating in. I follow a similar and simple cleaning routine while I travel; using lemon essential oil to clean the interior of rental cars and disinfect my seating area when I travel by air. I practiced these efforts long before the current pandemic and will continue to practice these efforts long after. Most importantly, I wash my hands often. Read more about the health benefits of lemon essential oil and find a recipe for an inexpensive lemon hand sanitizer here.
Be Well! ~Tiffany
Sleep can be a long lost friend for those of us with chronic conditions. Long periods of restful sleep may sound like a fanciful dream or the luxury vacation you may never experience – or perhaps you’ve never experienced restful sleep. I understand – getting enough quality sleep has been a challenge for me since childhood.
There are a variety of techniques and tips that can help…without a prescription!
Resting is another way to relax and rejuvenate. Yes, we do rest while we sleep. Though we can rest without sleeping. Rest while you meditate, rest as you enjoy a porch swing on a summer evening, or rest for a few moments wherever you are with eyes closed. Guided Imagery, music therapy, nutrition, meditation, and EFT tapping videos are some of the useful tools that beckon me to a good nights rest. Catnaps or taking a few moments to practice deep breathing exercises are simple ways to restore energy. Rest is one of my 3 Key Concepts to Improved Health, find more information here.
Be Well. ~Tiffany
Exercising at home can be a convenient way to maintain (and improve) your fitness level and help you to achieve (and maintain) a healthy weight. Since many of us, myself included, are working from home and staying indoors due to winter weather, an at home workout simply makes sense. After my own gym closed amid the pandemic shut downs I had to make some adjustments to my workout. The exercise equipment I already had at home, as well as taking advantage of virtual fitness classes have helped me to remain active. Check out the ideas and tools below if you are looking at ways to exercise from home. And remember, speak to your physician if you are just starting an exercise program or have any limitations that might prevent you from exercising safely.
Free weights - ideal for maintaining strength, building stamina, and promoting bone health. I began weight training over 25 years ago, learned a routine from a personal trainer, and have found this to be the most effective exercise for toning. A set of 5 lb, 10 lb, and 15 lb weights work well for me.
Online and televised exercise classes - Miranda Esmonde-White is by far my favorite instructor. As a retired ballerina, and a woman closer to my own age, I find her Classic Stretch workouts to be inspiring, challenging, and they are often shown for FREE on public television. YouTube, AARP Fitness, and countless other sites offer exercise videos.
Calisthenics - The Royal Canadian Air Force created the XBX Plan in the 1960s for men, women, and children. These exercises are highly effective and the XBX Plan include charts, modifications based on age and ability, and ways to monitor your progress. You can download a free guide for Women and for Men.
Mini elliptical - if you are short on space and miss larger gym equipment such as treadmills and the elliptical I recommend looking for a mini version. I have the Stamina InMotion mini elliptical at home and use it daily. The nicest option of this piece of equipment is that I can use it while standing or place under my desk and use it seated while I work. There are numerous options online for around $100.
Yoga mat - whether you practice Yoga or not this tool is useful for stretching, abdominal work, and relaxation techniques such as the “Legs up the Wall” pose which promotes circulation, eases tension, and reduces low back pain.
Be Well & Stay Well. ~Tiffany
Inflammation is a protective response. This response is how our body fights off things that are harmful, such as infection, injuries, and toxins. In many ways, inflammation is an attempt to heal, though chronic inflammation occurs when our body is in a constant state of distress. When we are injured, acute inflammation we might experience it as redness or swelling, whereas chronic inflammation displays a wide variety of symptoms such as fatigue, rashes, fever, and abdominal pain*. To best manage inflammation, recognize the source and respond accordingly as per your doctor’s orders. There are four lifestyle factors that are linked to chronic inflammation, and these factors are entirely within our control, they are:
Smoking
Obesity
Alcohol
Chronic Stress
To reduce inflammation caused by these factors, begin by incorporating healthy lifestyle behaviors and reducing additional factors that are within your control. Stop or reduce alcohol intake, avoid tobacco, lose weight, and find ways to better manage stress. If your inflammation is mostly caused by a specific condition, speak to your doctor and discuss ways you can manage your symptoms. Here are ten cases of severe, mostly Rheumatoid arthritic conditions that were cured by diet.
Educate yourself, knowledge is power. Check out this article: Inflammation 101. Also, invest time in movement. Moderate exercise (for 20 minutes) has also been shown to reduce inflammation, learn how. Consider home remedies such as apple cider vinegar tonics, personally, an ACV tonic works wonders for me. Remember, this advice is not designed to replace professional care, check with your doctor before implementing any method or making any changes that impact your health.
Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES
Founder, Anderson Therapeutics
Author, Butternut to Bionic: A Resource Guide to Hip Replacement Surgery
*Source: https://www.healthline.com/health/chronic-inflammation
Compassion fatigue has been described as the “cost of caring” for others in emotional pain and refers to the profound emotional and physical erosion that takes place when helpers are unable to refuel and regenerate*. This type of fatigue is often seen among helping professionals and individuals who are responsible for care taking. Compassion fatigue can be resolved, minimized, and prevented.
First; identify and understand your current situation. Take an assessment - download this free tool/PDF.
Implement and practice daily self care methods such as taking breaks, exercising regularly, eating a healthy diet rich in vegetables, whole grains, fruits, and legumes. Learn to say no and maintain healthy boundaries. Find and build a culture of support. Unwind with time in nature, meditation, or breathing exercises. Keep yourself well hydrated and get adequate rest. FREE Stress management and healthy lifestyle resources can be found at Anderson Therapeutics: Soothe - Nourish - Rest…3 Key Concepts to Improved Health.
Compassion Fatigue and burnout can lead to very serious problems, such as depression, anxiety and suicidal thoughts. When this happens you deserve to have help. Talk to your physician about options such as counseling.
Be Well. ~ Tiffany Anderson, LMT, RMT, BS, CHES, Author - Butternut to Bionic: A Resource Guide for Hip Replacement Surgery
*Source: https://www.tendacademy.ca/what-is-compassion-fatigue/
Those of us who are managing chronic conditions often yearn to “feel better”. That all encompassing desire can be a tall order depending upon your current state of health, symptom you are experiencing, and the challenges you face to manage current health condition(s). The bottom line is this…you know your body better than anyone, and more often than not, have the ability to improve your health. One way to feel better is to self-regulate.
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 current needs.
A qualified exercise instructor and/or physical therapist can help you do this. Depending on the type of exercise, most routines 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
*Post also published on April 30, 2020.
