12 Days of Wellness - Managing Inflammation

Inflammation is a common symptom. I can easily experience swollen ankles and puffiness around my eyes depending on how I am taking care of myself and managing my chronic conditions. To alleviate these complaints, I typically reach for ice. I also elevate my legs and feet daily, and of course, watch my diet. Ideally…I do my best to avoid inflammation.

Inflammation is a response from our body.

The inflammation response shows up in our bodies due to a variety of factors…such as injury, chronic conditions, infections, side effect of certain medications, and specific ‘trigger foods’ that can cause bloating.

Rather than reaching for another pill, I opt for natural remedies and lifestyle medicine to manage inflammation.

Inflammation is a reaction that we have control over. We take control when we educate ourselves and become a more active participant in our healthcare practices. Check out the article (link below): Inflammation 101, by Andrew Beauchesne who received his master’s in Nutritional Epidemiology from Tufts University Friedman School of Nutrition Science and Policy. The article describes the mechanics of inflammation and how to better manage it.

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

Founder, Anderson Therapeutics & Author, Butternut to Bionic: A Resource Guide to Hip Replacement Surgery

*This blog first posted November 29, 2018

12 Days of Wellness - Life Your Mood with Light Therapy

Courtesy of the Mayo Clinic…

Want to flip the switch on feeling down during the winter months? Dr. Craig Sawchuk suggests giving light therapy a try. Light therapy is thought to affect brain chemicals linked to mood and sleep, easing symptoms of seasonal affective disorder. Dr. Sawchuk recommends using a 10,000-lux light within the first hour of waking up for about 20 minutes. Continue light therapy into the spring or whenever your mood starts to naturally improve.

Want to try a light box without making a financial commitment? Use your library card and search for the ‘library of things’…my local library offers items like blood pressure monitors, GoPro cameras, pasta makers, kids nature kits, telescopes and Light Therapy Lamps!

If you live in Salt Lake county, check out the library of things here.

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

Portions of this post first shared on January 4, 2023.

12 Days of Wellness - Improve Your Balance

According to the World Health Organization, falls are the second leading cause of unintentional injury and deaths worldwide. While age is a key risk factor, all people who fall risk severe injury or death. For those like myself, a mature adult living with arthritis and artificial hips, a fall can lead to dislocation, disability, or death.

No one wants to fall, and yes, accidents do happen. Though preventing falls is a multifaceted effort and includes safety measures such as modifying your home; like removing rugs, adding a grab bar to the shower, installing nightlights, cleaning up clutter to remove trip hazards, and adding nonslip mats to the tub. Other things to consider are medications that might cause dizziness, and perhaps needing an eye exam since depth perception and reduced visual field increases fall risk. Besides these considerations and changes to our environment, fall prevention begins with ourselves.

The easiest way to prevent falls is to improve your strength and balance.

Take the 5-minute balance challenge.

Protect yourself by incorporating a balance routine into your daily exercise. Check out the resources below for ways to improve balance in the privacy of your own home, virtually, or in a class setting.

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

Founder, Anderson Therapeutics & Author, Butternut to Bionic: A Resource Guide for Hip Replacement Surgery

This post first shared on September 9, 2021.

Image by Nandhu Kumar from Pixabay

12 Days of Wellness - Shake a Cocktail for Your Body!

Our bodies rely on water inside and out to function properly. A dehydrated body feels tired and muscles ache…I personally refer to this feeling as being ‘creaky’. When I want to relax, loosen up, and unwind, I mix a cocktail for My Body.

A body cocktail hydrates on the outside. Your body will sip and absorb when you soak in a warm bath or mineral pool, apply wet towel compresses, or take contrast baths.

Try this soothing technique at home…

Pour warm water into a bath, after filling your tub…Shake 1-2 cups of Epsom salts into the water…Stir…then soak for at least 15 minutes. The warm water and minerals in the Epsom salts relieves muscle tension and improves sleep.

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

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

*This post first published August 22, 2019

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12 Days of Wellness - Thump Your Thymus for Immune Health

Cold and flu season is upon us - Are you taking steps to avoid illness?

Simple lifestyle habits can strengthen your immune system and protect your health. Health choices such as avoiding tobacco, eating plenty of vegetables and fruits, exercising regularly, getting enough rest, maintaining a healthy weight, and if you do drink alcohol...drink in moderation. These lifestyle practices can have a powerful and positive impact on your health.

Additional steps to prevent illness include:

  • Spending time in nature (think forest bathing!) and enjoying moderate time in the sun.

  • 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.

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

Founder, Anderson Therapeutics

*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.

Image courtesy of Adobe Free Stock photos. https://stock.adobe.com/search?k=thymus+gland

Living Wills - An Act of Generosity

In my December 6th, 2018 wellness blog I discussed estate planning and end of life care. Some may find this topic inappropriate during the holiday season, though I disagree. Families and friends tend to spend more time together this time of year. What better time to have candid discussions regarding end of life plans with those closest to you? Plus, depending upon your spiritual and/or religious beliefs…this is a time that the acts of birth, death, and renewal are on the minds and hearts of many.

The last task I completed on my estate planning to-do list was to finalize what will happen with my body after I have passed away. I decided to donate my body to science, specifically, to the University of Utah medical school anatomy lab. I am an alumni of the University of Utah, understand the importance of research, and received some of my own training in a cadaver lab. Coincidentally, the December 2018 edition of the University magazine Continuum included a 6-page article discussing the importance and purpose of the body donor program. The article speaks of this type of donation as a “final act of generosity”, and I wholeheartedly agree with this sentiment. My family and I appreciate that by donating my body to science I am providing future healthcare practitioners a vehicle in which to learn from. In exchange, I receive free embalming, cremation, and requested that my ashes are returned to my son after the work my body provides is complete. If you are interested and wish to learn more, follow this link:

https://continuum.utah.edu/features/a-virtuous-circle/

Be Well!

~Tiffany Anderson, LMT, RMT, BS, CHES

Founder, Anderson Therapeutics & Author, Butternut to Bionic: A Resource Guide to Hip Replacement Surgery