September Challenges: Get Fit, Lose Weight, Eat Better, and Feel Great...

September is considered the end of summer, a changing of the seasons, and the beginning of fall. For some, September can represent a new cycle in our lives and symbolizes a time to refocus on inner energy. What better way to energize ourselves and start a new cycle than by participating in a health and wellness challenge?

These type of challenges are designed to motivate, inspire, and encourage us to improve our health. Teaming up with others during a challenge offers a support system, an opportunity to find an accountability buddy, or even drive your sense of competition. Below are a few challenges that have caught my eye and may interest you as well. Some are ongoing meaning you can begin at your leisure, while others require registration and are time specific. Join me!

Be Well. ~Tiffany, Founder - Anderson Therapeutics & Author - Butternut to Bionic: A Resource Guide to Hip Replacement Surgery

Fitness & Weight Loss

https://fabulous50s.com/14-day-challenge/ - Begin at any time.

Feel Great & Lose Weight

https://spudfit.com/ - 7 day challenge begins September 6th

Improve Health & Eat Better

https://www.drmcdougall.com/articles/free-mcdougall-program/program-overview/ - Begin at any time.

Feel Better by Tapping Into Your Best Self

https://tapwithbrad.mykajabi.com/challenge - Challenge runs September 27 - October 1

Remember, the advice presented here is not meant to replace medical care. Speak to your physician before making any changes that could impact your health.

Getting the rejuvenating, restorative, and restful sleep you need...

Sleep can be a long lost friend for those of us living with chronic conditions. Long periods of restful sleep may sound like a fanciful dream or a luxury vacation you may never experience – or perhaps you’ve never experienced restful sleep. I understand – getting enough sleep has been a challenge for me since childhood. There are a variety of techniques and tips that can help…many without the need of a prescription. Guided Imagery, music therapy, nutrition, meditation, and EFT tapping videos are some of the useful tools that beckon me to restful sleep. Another lifestyle behavior that isn’t often considered as a sleep aid is the simple act of movement.

Daily, moderate exercise helps you rest...over-exerting yourself has the opposite effect.

Exercise can be challenging physically, mentally, and emotionally - especially if you have limited mobility or other health concerns. Though movement in some form is essential to better manage your condition(s) and get a good nights sleep. The fitness routine I followed in my 20's, 30's, and 40's is much different than the routine I follow at age 56 living with arthritis, asthma, and dual hip replacements.

Modifying activities to your own abilities is essential. My daily routine is simple. I walk often - outdoors or on an elliptical or treadmill, I stretch, practice calisthenics, plus incorporate strength and balance exercises. A recent find are YouTube exercise videos by Fabulous50s - a variety of routines offer low impact, modifiable exercises designed for a mature (female) audience though are challenging enough for all ages and would be great for men as well. On busy days I may only have time for a 20-30 minute routine. Consistency is the key and I sleep well!

Regular exercise manages depression, can minimize the need for sleep medication, strengthens the lungs (important for sleep apnea sufferers), and promotes bone health which reduces those pesky leg cramps. Below are some gentle forms of exercise that are suitable for every fitness level. Speak to your physician and/or physical therapist if you question your ability to exercise. Your healthcare provider can help you decide which forms of exercise are best for you.

Visit Anderson Therapeutics where you’ll find additional resources, tips, and tools - 3 Key Concepts to Improved Health: SOOTHE - NOURISH - REST.

Be Well - Rest Well. ~Tiffany, Founder - Anderson Therapeutics & Author - Butternut to Bionic: A Resource Guide for Hip Replacement Surgery

Improve Balance and Increase Strength...

Daily movement is essential for good health. Exercise can be as simple as a stretching routine or gentle walk. The importance of regular exercise is that by moving regularly you are challenging your muscles, increasing circulation, better managing stress, and enhancing immune function.

As we get older it is even more important to exercise to maintain strength, stamina, and improve balance. The following routines are low impact, well rounded, and easy ways to incorporate more movement into your day. Remember to speak to your physician about physical activity and how to modify routines to suit your needs.

Be Well. ~Tiffany

Fabulous 50s videos are my favorite currently. I find the routines challenging, doable, and time flies by during the workout.

https://www.youtube.com/c/fabulous50s/videos

AARP offers a wide variety of exercise videos on their site and can be accessed with or without a membership. This 10-minute walking routine is a great way to give yourself a break after sitting for longer periods.

https://videos.aarp.org/detail/video/6144690942001/10-minute-indoor-walking-workout-with-denise-austin

Chair exercises are helpful for those who are less mobile or for those who want to fit in some movement in the office. https://www.sitandbefit.org/

The workouts by Miranda Esmonde White are ones I have used often and typically watched on PBS. Check your local listing or view online. This retired ballet dancer is in her 70’s and is very fit!

https://essentrics.com/classical-stretch/

Foot Care...

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, ingrown toenails, nail fungus, poor posture, and an improper gait are just a few of the problems you may encounter. Give your feet a well deserved break with one or more of these tips.

Treats for Your Feet

  • 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 leg. Too challenging for you? Then try these ankle exercises you can do seated at your desk. Ankle flexibility helps us to maintain balance, prevent falls, and strengthens the lower legs.

  • Lose Weight: Extra weight places significant pressure on our joints. In fact, an excess of only five pounds places twenty-five pounds of pressure on 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, dance, and yoga. Rolling your foot on a tennis ball for five minutes a day stimulates nerves, plus improves stability and mobility.

  • Decrease Inflammation: Foot pain related to swelling is typically linked to our diet. Eat a low fat and low sodium diet of anti-inflammatory foods such as legumes, vegetables, fruits, and whole grains. These types of foods 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 a foot massage. A reflexology session can provide pain relief, reduce muscle tension, relieve stress, and improve circulation. Reflexology works by activating pressure points along the feet that correspond to spots on the entire body, making reflexology a very healing and therapeutic modality.

  • Foot Soaks: Make a cocktail for your feet! 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 in a shallow container or your tub for a stimulating and regenerative soak. The magnesium sulfate in the Epsom salts relieves muscle soreness and peppermint invigorates and deodorizes hard working feet. For best results soak feet for at least 10-15 minutes.

Remember, this advice is not designed to replace medical care. Take what is useful, investigate these options, and speak to your physician before incorporating anything new into your wellness routine.

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

Founder, Anderson Therapeutics

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

Immune Support...Thymus Thumping

Now, more than ever, protecting and supporting our immune system is crucial to help our body defend itself against harmful organisms.

Simple choices can strengthen your immune system and protect your health. Health behaviors such as 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. Do these suggestions sound familiar? These are lifestyle choices that have a powerful and positive impact on your health.

Additional steps to boost your immune health and prevent illness include:

PLEASE NOTE: 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.

Invest in your health, small steps lead to immense rewards.

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

Founder, Anderson Therapeutics

Author, Butternut to Bionic: A Resource Guide to Hip Replacement Surgery

*This post is an excerpt first shared in the September 2019 Anderson Therapeutics monthly newsletter, previously emailed to subscribers, and archived online. Read the September 2019 issue in it’s entirety here.

Reiki, a Healing Art...

Reiki is a Japanese word meaning universal life energy.

This gentle, non-intrusive method can alleviate pain and stress. Reiki practitioners use little to no pressure and follow a series of hand positions on or slightly above the head, shoulders, back, chest, stomach, and limbs. This technique is adaptable to nearly any setting such as hospital bed or chair, and through bandages.

“During my health crisis, medications failed and diagnostic procedures nearly bankrupted me. For relief I turned to nutrition, meditation, prayer, Reiki, and acupuncture during what I believed were my final days. Through those methods, I found healing and pain management. Reiki and a plant-based diet rejuvenated my liver and calmed my heart. Through a regular Reiki practice my health improved and freed me from many medications.”

Excerpt from Butternut to Bionic: A Resource Guide for Hip Replacement Surgery, written by — Tiffany Anderson, LMT, RMT, BS, CHES

Read more about the origin, history, and health benefits of Reiki, here.

Note: While our Founder is temporarily suspending all Reiki, Health Coaching, and Therapeutic Bodywork services due to the pandemic, you can find a qualified Reiki practitioner using this search tool from the International Association for Reiki Professionals.

Be Well. ~The Anderson Therapeutics Team

Show Sensitivity, Tact Toward Chronically Ill

After decades of good health, I faced liver failure, heart failure, and osteoarthritis leading to artificial hips. 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. Chronic illnesses are increasing, In fact, it’s predicted that by 2030, 37% of adults age 50 and older will be affected by some type of chronic illness. According to a 2019 report from the National Health Council, “…chronic diseases affect approximately 133 million Americans.”

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.*

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

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

*(First published in the PEHP Viewpoint Holiday 2013 issue, p.8 - while 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.)