Importance of Vitamins B12 and D3...

For those eating a balanced diet, supplements should only be taken as recommended by your physician.

B12 and D3 are different because you can’t get them from plants, and most importantly, both of these nutrients are difficult to absorb in their natural form as we get older. Only bacteria create a biologically active vitamin B12 which is stored in animal tissue. Those who follow a vegan diet should take a B12 supplement. D3 is literally a sunshine vitamin; by spending 10 to 15 minutes in direct sunlight a few times a week, ample vitamin D is made by our body. Those with a darker skin tone need to spend a bit more time in the sun to produce the same amount of vitamin D. This nutrient is crucial to maintain a healthy immune system, strong bones, and protect us from cognitive decline. Though again, as we get older, it becomes more difficult for our body to manufacture D3 from sunlight.*

Malabsorption is problematic for many adults, especially those over the age of 50 due to digestive problems when stomachs produce less acid, as a side effect from diabetes medications, and the overuse of antacids. A rich Western diet contributes to and causes serious chronic diseases such as heart disease, obesity, diabetes, multiple sclerosis, and cancer. Foods high in fat and sugar increase inflammation…they also lower the serum 25-hydroxyvitamin D in the blood. As research noted by the McDougall Foundation, low vitamin D in the blood is a result of being ill, not the cause of sickness. Address your diet and many health related problems can be solved.

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

Be Well. ~Tiffany

*Source: AARP Bulletin June 2021, pg. 32

Image by Bruno /Germany from Pixabay

Lemon Water Benefits...

Starting your day with a cup of warm water and fresh lemon juice offers significant health benefits. Lemons contain vitamin C, riboflavin, thiamine, niacin, vitamin B-6, and minerals such as zinc, calcium, and potassium. Lemon water is hydrating, energizing, and supports digestion. Other benefits include:

Liver health: The liver helps to restore and detoxify our body. Lemon juice supports liver health, activates digestive enzymes, and improves bile production.

Anti-inflammatory: Lemons are natural diuretics, helping to remove waste, alkalize our body and balance pH levels. improves digestion, and can relieve pain related to rheumatism. Lemon water also increases metabolism and is a natural appetite suppressant - you may even lose a bit of weight!

How much lemon water and how often? Squeezing 1/4 to 1/2 of a lemon into a cup of water and drinking daily is recommended. An adequate amount of water is important, the acidity of undiluted lemon juice can damage tooth enamel. The Cleveland Clinic has more to say about the benefits of drinking lemon water here.

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

Be Well! ~Tiffany

*This content first posted June 7, 2018

Scar Care after Surgery...

As a dual hip replacement recipient, I have two surgical scars...they are lengthy and very deep scars. Scar tissue is dense, fibrous, and tends to feel tight and itchy. There are no hair follicles and no sweat glands in scar tissue, which is why they appear and feel so different than the skin they replace. The appearance and texture of a scar can improve. In chapter 5 of my book, Butternut to Bionic: A Resource Guide for Hip Replacement Surgery, I refer to a therapeutic massage technique called "cross-fiber friction" and a scar care product that I have used for over 11 years. Here’s an excerpt from page 90…

"Per my doctor's recommendation, I used a product called Bio-Oil, massaging it into my scar morning and night using a technique called cross-fiber friction. Basically, you massage against the grain of the muscle in a circular motion helping to loosen, soften, and gently stretch the tissue. If you're a cook who prepares meat for the grill, you may have rubbed salt and spices into a roast or steak. The goal is to tenderize the meat by softening and stretching the tissue. Massaging your surgical scar is much the same, this technique can minimize the puckering and dimpled appearance as well. Even an older scar can benefit from this care. Our skin is living, breathing tissue made up of cells that regenerate daily. Massage sloughs off dead skin, brings blood and nutrients to the surface, and improves the health of our skin."

Want more health-related resources, tips, and advice? Check out the recovery tips in my resource guide, Butternut to Bionic - the methods I share apply to nearly any type of surgery. Also, be sure to visit the Anderson Therapeutics website for freebies and my author page on Amazon that highlights weekly blog posts.

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

*This post first published June 28, 2018.

Soothe, Nourish, and Rest...

Improve your health and quality of life following these 3 Key Concepts: Soothe - Nourish - and Rest. The FREE tips, resources, and tools offered at Anderson Therapeutics share methods to help you maintain a lean, healthy weight, better manage chronic conditions, reduce pain and inflammation, and sleep more soundly. Interested?

Here’s a preview of what you’ll find at Anderson Therapeutics…

Soothe - reduce and relieve pain utilizing the tips shared in this FREE handout, 4 Proven Methods to Manage Chronic Pain.

Nourish -

Do you want to improve your relationship with food?
Do you want to lose weight and take pressure off your joints, heart, and lungs?
Would you like to decrease inflammation? This can be done with diet alone.
Want to lower your blood pressure, decrease your cholesterol levels, or relieve constipation? Proper nutrition can help.

Learn more about Dr. John McDougall and his free 10-day meal plan that changed the life of our founder for the better. Her miraculous story of recovery is shared in the book, Butternut to Bionic: A Resource Guide to Hip Replacement Surgery.

Rest - Sleep can be a long lost friend for those living 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. There are a variety of techniques that can help…without a prescription!

Visit the 3 Key Concepts page at Anderson Therapeutics, click on the Rest tab, and learn how exercise, guided imagery, EFT, music therapy, and nutrition can help you to sleep more soundly.

Be Well. ~The Anderson Therapeutics Team

Joint Replacement Resource Guide

Each year nearly 1 million Americans undergo joint replacement surgery. This procedure is considered an elective surgery and with it comes long-term consequences. Studies have shown that 80% of hip replacements last 15 years, while 70% last at least 20 years. Knee replacements can last up to 20 years. The goal of the patient is to protect the health of the new joint and avoid future surgeries to the best of their ability. Lifestyle behaviors such as maintaining a healthy weight to reduce pressure on the joint - this is important since excess weight can shorten the lifespan of the implant, exercising moderately but not aggressively, and reducing inflammation to better manage pain. These topics and more are covered in a resource and recovery guide specific to joint replacement.

Butternut to Bionic earned 4/4 star reviews from GoodReads and was touted as, “highly recommended reading” by Reader Views. This resource guide was nominated for the 2018 AARP Purpose Prize, 2018 Health Literacy Award, and the 2019/2020 Reader Views Literary Award.

Amazon reviewers like Lynn L., Registered Nurse shares, “This book belongs in every doctor’s office. Every patient’s home.”

Naturopathic Physician Dr. Leslie P. commented, “Even though (the guide) is specific for those going through hip replacement, her advice is relevant for most any type of surgery.”

Butternut to Bionic is a story of personal triumph AND a resource guide unlike others. How is this guide different? The conversational style of the book discusses how to incorporate alternative therapies into preparation for, and recovery from, joint replacement surgery. Complementary and accepted therapies such as Acupuncture, Reiki, Therapeutic Massage, Dietary Therapy, and Aromatherapy are widely used by patients during recovery from surgery, though are topics not often addressed with their physician…but they should be. These methods are referred to as ‘complementary’ because they enhance the efficacy of Western treatments and contribute to the well being of the patient.

Butternut to Bionic introduces readers to author Tiffany Anderson and her personal experience of recovery from serious illness leading to dual hip replacement. Personal anecdotes, candid observations, and private details add to the unique approach of this guide. Drawing on her 22+ years of professional experience in the field of health, Tiffany has written this book from the patient’s perspective to help others facing similar circumstance. Hip and knee replacement recipients, family members, caregivers, and healthcare providers will find this book intriguing, insightful, and useful. A companion website shares FREE wellness resources and a weekly health and wellness blog. Order your copy of this valuable resource guide in paperback, e-book, or on Kindle here!

Best in Health,

The Anderson Therapeutics Team

Feeling Achy and Sore? Reach for Ice...

Living with chronic conditions and artificial joints means that I experience aches and pains daily. I choose to manage my pain without prescription medication both at home and while I travel. One natural method to manage pain is soaking in natural mineral pools like the ones located Glenwood Springs, Colorado. If there aren’t any mineral springs near your home, reach for simple and more affordable options you can access at home such as Epsom salts.

To manage day to day aches, my preference is to reach for ice. I also pack instant cold compresses when I travel. The excerpt below from Butternut to Bionic: A Resource Guide for Hip Replacement Surgery, shares suggestions to use ice as a way to manage both pain and inflammation. On page 72, I share affordable ice pack options that you may have at home already such as frozen peas, juice cans, gel packs, and rice packs.

Chapter 4: Pain Management-Before, During, and After Surgery, excerpt pg. 72

"The thought of cooler temperatures may not spring to mind when you are in pain. Ice is your friend and is much more effective than dry or wet heat for inflammation and pain relief. I certainly wouldn't dissuade you from soaking in a hot tub or mineral bath for comfort and relaxation when you are able, though to decrease swelling and quiet pain, ice is by far the preferred method. Ice packs should never rest directly on the skin. To avoid skin damage such as frostbite, always place a boundary, such as a towel or blanket, between your skin and an ice pack. Ice packs come in a variety of sizes and forms to treat large and small areas. Ice brings quick relief--the rule of thumb is to use ice packs for a maximum of five to 15 minutes."

Be Well, ~ Tiffany

This post first shared and published July 30, 2020.

Forest Bathing. What, Why, and How...

Forest Bathing. What is it?

The term forest bathing originated in Japan in the mid 1980s as a psychological and physiological exercise known as ‘shinrin-yoku’, which translates to taking in the forest atmosphere. This practice invites you to spend time in nature.

Why Forest Bathe?

In Japan, forest bathing is based on ancient Shinto and Buddhist practices, it is a time to let nature into your body using each of the five senses…seeing, hearing, touching, smelling and tasting. This method came about in response to high levels of stress and an increase in auto-immune disease. Research has demonstrated numerous health benefits of forest bathing that include improved immune function, reduced blood pressure, decrease in anxiety and stress, improved sleep, and can help in managing depression. Forest bathing is practiced globally, studied, and taught as the practice of Forest Therapy.

How to Forest Bathe…

Forest Bathing can be a formal guided event, an activity shared with a friend, or a solo venture. There is no prescription of how it ‘should go’ or ‘what you should expect’. The idea is simply to venture into a natural setting and walk among the trees to experience beneficial organic compounds (phytoncides) that trees emit naturally. Check out this video to learn more.

Be Well. ~Tiffany