Just 2 days left to cast your vote , you can vote for each category I was nominated for. I would appreciate it very much.
Please take a moment to vote for me.
Link to vote.
Just 2 days left to cast your vote , you can vote for each category I was nominated for. I would appreciate it very much.
Please take a moment to vote for me.
Link to vote.
Walking is an ideal daily exercise for a wide variety of reasons – including its beneficial impact on body, mind and spirit!
Walking as a way to get daily exercise, it can help strengthen major organs in the body, promote bone density , boost the immune system, lead to a more positive outlook and more.
If your new to exercise always clear it with your doctor. Don’t over do it. Gradually build up to it.
I gave bone problems Osteonecrosis,Osteoarthritis and Spondylolisthesis. I was told to limit my weight bearing but just standing is weight bearing, and then one doctor told me exercise all I want it will help your knee collapse faster !! WTH needless to say he was fired.
But I do need to move.
I started out with 10 minutes after a couple weeks 15 minutes snd so on.
Some days I can walk 40 minutes other days 15 depends on pain level.
When I’m in a lot of pain which usually comes with winter and cold months.
I ride my recumbent bike at least 15-30 minutes a day.
But walking clears the head, gets us in touch with nature it gets me from a funk to happiness
I used to love winter now because of my bones I really dread it.
If you can’t walk , if in a wheelchair or scooter getting out in nature is still good for the soul.
Photos and Video I took in Millcreek Park in various locations of park .
I really miss hiking : but for now walking will do.
I would really appreciate your vote. Please read my story and why I became a patient leader and advocate. ThankYou.
I am so excited to announce that I have been nominated for several of the WEGO Health Awards in the
Annual WEGO Health Awards.
WEGO Health is a mission driven company connecting healthcare with the experience, skills, and insights of patient leaders. They are the world’s largest network of patient leaders, working across virtually all health conditions and topics.
Click link below to learn more about their
Patient Leader Network.
The WEGO Health Awards were created to celebrate those who tirelessly support the mission of WEGO Health: to empower the patient voice.
With 16 award categories, the WEGO Health Awards are the only awards across all conditions and platforms, that recognize the over 100,000 yep one hundred thousand inspiring Patient Leaders who raise awareness, share information, and support their communities but often without recognition.
I was diagnosed with osteonecrosis also known as avascular necrosis in late 2014. I was told it was due to the trauma I suffered to my knee(medial meniscus tear)
I remember how I felt, I remember how afraid I was and also a feeling of hopelessness.
If doctors couldn’t help or fix me or even try what was I to do.
I never want anyone to feel that way starving for answers to questions about a new diagnosis and no place to go and no one willing to take the time to explain your new diagnosis. I new others had to be feeling the same way as I was and what an awful feeling that was . Sure I have support from my family but they don’t really understand the pain no one can unless you have it.
So I started the support group Avascular Necrosis/Osteonecrosis Support Int’l to be a safe haven if you will, for anyone that suffers from the disease. On occasion we also allow a family member in the group if the member is comfortable with that so they can also see how this disease/disorder effects people, so they can learn from awareness and education, to have an idea just the type of pain their family member has.
The physical and psychological effects can be debilitating and isolating. Especially when you have what I refer to as a flare up of pain. You can’t plan to go to that wedding next month, you don’t know how you’ll feel in an hour.
The pain can be constant day and night pain or come at any time out of nowhere or in waves and they’re quite perturbing. It’s like a hot lightning bolt and a sledge hammer hitting you at the same time and it can be shocking to those around you,because you end up maybe screaming or yelling,sometimes swearing or just overall mood change because the pain is so intense words truly cannot describe. Some words are hot stabbing shooting debilitating and yet frozen , tourniquet like cutting off your blood supply cold pain that’s what we feel.
Its not just the pain that affects us , but also the sadness or depression that can often come with it. When we think about the future and pain gets in the way of all our plans expectations, it’s a bit shattering.
Everything seems to sort of fall apart and right now you can see only the broken image of the new you .
It’s like looking in a shattered mirror all these different fragments that no longer make you whole.
My life became very fragmented and it was a moment to moment thing because I didn’t know how I would make it through that particular day or make it through what’s going to happen tomorrow. When I was first diagnosed my mind was all over the place.
I’m not terminal but I felt like I was , because my life as I once knew it was done…over.
No doctor I saw had any plan of action to help me in fact I was told we will wait until the joint collapses then replace the knee . Talk about mind blowing!
Osteonecrosis took my career in optical which I loved. It took my hiking in the woods away which I enjoyed. It limits me which I hate. But it’s also given me a new purpose and that is spreading awareness, discussing new treatments, the chance to educate , and reaching out to others. I am a patient leader and activist. Making the invisible, visible
If you allow it, the pain and mental shit you go through when you live in pain and with a rare disorder to boot whether it’s constant or sporadic it can be toxic to the mind and soul sucking.
God forbid don’t ask for pain meds.
When I was first diagnosed my first Ortho said the pain will get intense as if it wasn’t already but I don’t give pain meds. I wondered how bad will it get? I’m already in such pain I can barely stand it. Thankfully my family doctor gave me some pain medicine.
It helped but I don’t want to take it. I’d much rather find out how to fix me.
I’m not some junkie looking for a fix, hell I don’t even want to be at a doctors office.
I would much rather be working or frankly doing anything but sitting in a doctors office.
There is so much stigma that goes along with having chronic pain .
The generalization that everyone is claiming they are in pain just to get drugs is unfair and incorrect, and I think we have to be very careful because pain for most of us is invisible,to others.
When we are out of balance mind ,body , and spirit it makes it so hard to focus.
It makes anything and everything worse.
So we have to change our mind set,respect and do what we can to help our body,and interact with others.
Usually I think people will find that in a support group even if they don’t talk they can listen to people who have the similar experiences, frustrations , challenges,pain, treatments or lack of treatment availability or just simple acknowledgement of I know what your going through, many days is a great help.
And it’s very hard to find that outside a support group.
I never insist a new member speak unless they want to. Some are just so devastated by the diagnosis that they have no words. When I see a new member especially a newly diagnosed one, my heart just knows how much fear they have and how afraid they are. I always let them know that can say anything here and it will remain here. But if they are not ready that’s fine to.
I also offer to send them a copy of a booklet I wrote about avn/on.
I know later their words will come. Right now they need to know they are not alone.
I also raise awareness by several
Personal Blog on word press and blogger
That’s why I am a patient leader and activist.
Here is the link to my WegoHealth profile.
I would appreciate your vote.
You can vote daily up until September 1, 2017.
Here is link
Current Nominations in The 6th annual WEGO Health Awards
Please share this if you would be so kind.
What is osteonecrosis? The term literally means bone death -osteo =bone necrosis=death.
If you have a chronic condition or illness you may already know and understand what it feels like to be a professional patient.
Between the physical pain and symptoms and emotional symptoms, the constant doctor appointments in search of that one person knowledgeable enough to help vs refer you to yet someone else and the numerous tests and procedures (not to mention having to keeping track of all of it & all the bills that go with it ) having a chronic condition can become a full-time job and to be honest it’s more exhausting than a good day’s work.
Speaking of work.
You may find yourself needing to cut back on hours at work , go to part time or stop working altogether.
Although this may be a necessity for you and your health, other people don’t always understand why you’re not working.
They may have these crazy misconceptions that you’re now somehow slower , lazy on vacation or lucky not to have to go to work .
Those of us with chronic conditions know, this is so wrong .
And we need to say this for those who don’t understand what we feel or go through. Maybe then people will be less judgmental.
So here is what most people don’t know or understand about not working due to chronic condition or illness.
I personally would much rather be at work.
People look so surprised when I tell them that, some act as if I’m off on some luxurious vacation.
They have no idea that I’m probably home.
So yes, I’d rather be at work because being at work means I’m healthy again.
Logically I know that one good day doesn’t mean I have to ability to hold my full time job again , but its nice to hope I will be back to work someday.
I wish people knew how much I miss my job. I stayed far longer than I should have and probably did more damage to my knee than I needed to, because it was such an important part of my life.
I lost 90 percent of my social life when I left my career and now being at home mostly all day every day is incredibly isolating, not to mention how guilty you feel not doing your part. Every day I hope that I’ll be able to work again someday soon , there are only so many episodes of a tv show a person can watch , I am writing a book and I do take classes.
Being on disability and trying to get the best treatment is a full-time job.
I fill out paperwork constantly new doctors , more questions than answers.
Researching new treatments and the cost only to find great new Like about stem cell injections helping my Osteonecrosis but then being let down seeing that it’s 5-10k and never covered by insurance.
Then the frustration and sadness sets in because I live in America and I paid into Medicare and my share of taxes. And yet the government continues to hold up proven treatment that could help tens of thousands and yet some countries allow the cost of stem cells for their patients.
I also think many people see me and because I wear a little makeup and curl my hair, I think she doesn’t look disabled or ill. They don’t see me on the days I can barely move .
The days I need help going to the store because it gets so cold in the winter here in Ohio I am literally like concrete and in a great deal of pain.
Thank God Giant Eagle grocery store has a new shop for you curbside express.
You will be utilizing it this winter.
I try to be positive even when I’m in pain. I have a disease that is called Osteonecrosis due to trauma to the bone which has left me with a lack of blood supply to the knee.If you don’t have AVN/ON you won’t ever understand my pain.
I also have Spondylolisthesis L5S1 spine issues.
And Osteoarthritis another painful bone condition then add Spondylolisthesis,Hypothyroidism and Rosacea to the mix
Even though I get disability I do feel guilt now and then. I feel like I’m not contributing financially to my marriage and to be honest I miss working and making my own money.
My husband reminds me that he loves me and I would be doing the same for him if it were reversed and he’s right.
Being home all the time can be really lonely. If I had the energy and the physical stamina to be out and work, everyday life would be more fun again.
The isolation from limited human interaction is challenging so I started to take a few classes here or there, attend a seminar for this or that and meet new people. I’m going to be a health coach.
I find things to keep me and my mind busy.
I have a support group for Osteonecrosis.
I find that the spondylolisthesis is the more st painful of the few conditions I have, and the pain from Osteonecrosis is being managed mostly but it has its flares.
Osteoarthritis the stiffness is really indescribable.
But I make my own pain rubs and herbal remedies you can find many in this blog. But more will be in my book.
I became a patient leader and advocate.
I wrote a booklet about the Avascular Necrosis/Osteonecrosis
And I blog and I’m writing a regular ebook and it should be completed by the end of the year.
link to blog ChronicallyGratefulDebla.com
I would love to find a decent work from home job.
Trust me, I would love to hold down a regular job in the optical field again.
No one realizes that a job does more for you than just pay your bills. It is part of what gives you self-esteem.
People always want you to be there for them, but are they ever there for you? Most of the time no.
I’m bored out of my absolute mind. I loved working and until my pain got bad, my job actually took my mind off it for the most part.
So next time you see your friend or family member that’s on disability don’t envy them.
Maybe remember to call them a little more often.
And let’s hope someday the government will help people get their life back by adding stem cell injections to all forums of insurance.
Hi, I'm Debbie and I have Avascular Necrosis/Osteonecrosis, It's a rare disease/disorder where you have a temporary or permanent loss of blood supply to the bone.
I developed my avascular necrosis/osteonecrosis after I suffered a meniscal tear. I'm lucky and very grateful because the doctors don't feel it will go to any other joints . Others including small children are not so fortunate.
We need more research on so many levels and trials.
I love to learn.
I love to educate
I love to help people realize their is always hope.
I have started to go to a more plant-based diet to help the pain caused by inflammation.
However I still will eat meat once a week no more than 2x a week.
I also personally take supplements all ok'd by my PCP
Vitamin D varies from 2000 to 5000 iu a day based on lab results
CoQ10 400mg a day
CuraMed Curcumin 375mg my
Ortho had me start with 1 in a.m and 1 in p.m for the first week, then take 1 a day.
Krill Oil – Not Fish oil
I buy Antarctic Krill Oil Platinum by 1MD because it's top quality.
Krill and fish oil similarly contain EPA and DHA, but they differ in the way that the omegas are bonded. The omegas in krill oil are mostly bonded to phospholipids while in fish oil they are bonded to triglycerides. The fat cells in humans are also in phospholipid form. A study done on the metabolic effects of krill oil concluded that the omega-3s from krill oil may be more readily and effectively absorbed after ingestion and distribution into the bloodstream.
I have gone from eating food that really wasn't that healthy to eating mostly plants real food. To help my body by giving it the best nutrients possible.
I have to say my pain has decreased.
I will have a cheat day now and then.
But when you get used to eating good healthy food anything other than that just doesn't taste as good.
So I will be posting various recipes on my main blog and sometimes here as well , ones that I tried and loved as well as some information about myself and about Osteonecrosis aka Avascular Necrosis and a few other things
I Research a lot of things
Factor V Leiden Heterogeneous
Stem Cell and Prolotherapy
I love history and being outdoors
One thing I know I will do again someday is hike . Since diagnosed with Avn I haven't lived or hiked as much as I used to do to limitations because of bone problems.
I love learning and applying new things into my own life.
I truly believe we can help our pain and diminish symptoms and heal our own body most of the time if not all the time.
We just need the right tools and the know how.
Facebook Main Profile https://m.facebook.com/public/Deborah-Andio
Main Blog ChronicallyGratefulDebla.com
YouTube Awareness Videos https://m.youtube.com/user/debbieandio
New Blog on Google 3/8/2017 http://chronicallygratefuldebla.blogspot.com/2017/03/hello-i-am-debbie-andio-i-am-blogger.html
Link to Mini Fact Videos http://cortanavideo.trade/user/UC1RtmEwtWKC8w9EgE2IwOFg
FB Information and Awareness Pages Bone info and Joint of the Day https://m.facebook.com/AvascularNecrosisRareDiseaseDayFeb29/
Facebook Link https://m.facebook.com/ChronicallyGrateful.Me/
NewMorning Talk Anyone who wants to do a f b live via a guest message me. Various topics health, pain, food https://m.facebook.com/MorningTalk.Healh/
Not everyone knows what it is like to suddenly one day be told by a doctor you will have chronic pain for probably the rest if your life.
I've been blessed with a few painful diagnosis, I say blessed because I know I will help others because of my diagnosis.
Shock is one of the best words I can use to describe how I felt when that happened to me.
Today I discuss Osteonecrosis
When I began facing the symptoms of Osteonecrosis aka Avascular Necrosis , I was in shock the day I was diagnosed.
I just couldn't believe that a torn meniscus could lead me down this path.
One day I was fine and then the next day, I was in my bed due to intense debilitating pain.
I had a job as an optometric tech/optician that I loved.
I just never knew I would encounter something so life changing all because of a torn meniscus that ended up with me having AVN/ON.
I pictured myself being at my job for a long time, I want to retire at 59 not 51 and certainly not because I had to.
I felt as if this rare disease/disorder called Osteonecrosis had drastically altered my vision and goals and my future career.
I began to feel uncertain about my life and the plans I was making for it. My anxiety seemed to be off the chart.
When someone tells you that Osteonecrosis is bone death all you seem to hear , at least in my case is death.
My heart raced, thoughts of being in a wheelchair flashed in my mind.
This went on for a few weeks to maybe a few months.
I had to get a grip and come to terms with this. Even though my family and friends were supportive I felt terribly alone.
No one really knew how I felt and words couldn't describe that constant pain I was in.
I often refer to it as being hit by a hot lightening bolt over and over.
I woke up one day after my torn meniscus ended up with me developing Osteonecrosis and could barely walk and I could not focus when people were talking to me because my mind kept jumping around trying to figure out what I could do to help myself. How can I get some of my life back, how to get this pain to ease or just go away.
I want to get back to things I love like work, walking and hiking, living.
Through trial and error I learned what to do and what not to do for the most part. But I still get days even weeks where the pain returns to let me know it's still there, lurking like a stalker in the background.
My AVN/ON is better some days than others. The first 2 years honestly was constant pain 24/7 it was so bad I couldn't work anymore. I could not go up steps period. I could barely function.
I wasn't one to take pain pills all the time, even though I had them.
I asked my ortho for alternative ideas
He suggested CuraMed.
I started to take Terry's Naturally CuraMed 375 mg a day x 2 a day for the first week , then once a day since.
As well as Vitamin D because I was severely deficient,and a few other medications that was prescribed by my doctors.
I was taking all the other supplements before the CuraMed and honestly with in 2 weeks my pain eased up enough to notice. It was still there but not as severe.
I also read about raw and plant based food to help the pain. Amazing..
Then after about a month there were days I had very little pain ,pain still present like a dull ache and I was so thrilled to be able to at least go to the grocery store and come home and not cry or feel defeated.
I had to have a umbilical Hernia repaired and was told stop all Supplements!
I wasn't thrilled about this but understand why.
With in 3 days of not taking my supplements my pain comes back with vengeance .
Are you kidding me?!
I hate that I am unable to predict it. After a 3 years of enduring this pain off and on I am still amazed at how rapidly my condition can change.
I take my supplements everyday but sometimes the pain does put me in check. It yells HEY LADY…..
I'm still here.
Yesterday I had a flare up the pain was overwhelming so frustrating.
I'm still in pain today just not as bad as yesterday.
When I limp it throws off everything and then the Spondylolisthesis in my L5 starts acting up. I get numb when I sit. So some kind of nerve issues happening.But ya know I don't even worry about that right now.
The pain is like a sleeping giant. You never know when the beast will awaken. But look the frick out when it does.
Besides physical pain also can come body image issues, due to limited mobility and possible weight gain or loss with a chronic condition.
Limited mobility and those who have to take medications just to be able to survive takes a toll on your weight. Be it steroids which is horrible for people with AVN in fact it's been known to cause AVN . I am grateful that my avn/on was due to trauma.
I gained weight because I'm not anywhere near as active as I was yes I changed my diet but still the body has to move, and in my opinion prolonged use of any rx or supplements can have a big effect on a persons weight. Plus I have Hypothyroidism which has its own set of issues.
But because of AVN/ON , exercise may be limited or barely exist, because sometimes just getting out of bed in the morning feels like you just climbed for days in the Appalachian mountains. I have learned that no matter how much pain I'm in , I have to move some or I will feel worse.
Unfortunately mood swings can happen especially if pain is severe and often debilitating. It really sucks.
You can feel it like a light switch inside you clicks.
But 10 min later if pain is gone or subsided you can be relaxed and happy.
I really hate pain. And I hate feeling moody I like to be happy.
I started keeping a combination food/pain diary.
My food/pain diary is used to monitor levels of pain over a an extended period of time to see if I had possible triggers for my pain.
I know it might sound very weird and kind of scientific, but just think about it,say last week you had intense pain and then it was gone and say you ate a different food maybe there's a correlation between the two.
If you have a condition where you experience pain off and on for weeks or months,years you will remember that pain on January 1 or July 28th.
So if you keep a food/ pain log maybe the pain is brought on by an allergic reaction to something in a particular food.
Then you know to stay away from it.
I'm not saying it's 100 percent accurate but for me it's helped tremendously.
However somedays my body just has pain especially winter months. I used to love winter now I dread it.
Speaking of cold,I also have this freezing cold feeling in the knee that has the Osteonecrosis in it.
It feels like it's always cold , but when it really hurts it feels like it's been outside on a cold Ohio day for about 3 hours in 10 degree weather.
And the only relief I get is propping it up and applying a ThermaCare heat wrap.
That's why I track my pain , food, weather. I look for triggers.
I will post my pain tracker sheet tomorrow.
What is Avascular Necrosis/Osteonecrosis?
Osteonecrosis is a disease caused by reduced blood flow to bones in the joints. With too little blood, the bone starts to die and may break down.
Osteonecrosis is also known as:
• Avascular necrosis
• Aseptic necrosis
• Ischemic necrosis.
Osteonecrosis is most often found in the hips, knees, shoulders, and ankles. You may have osteonecrosis in one or more bones.
In people with healthy bones, new bone is always replacing old bone. This process keeps bones strong and also happens when children grow or if a bone is injured.
In osteonecrosis, bone breaks down faster than the body can make enough strong, new bone. If you do not get treatment, the disease worsens and the bones in the joints break down.
You may not be able to bend or move the affected joint very well, and you may have pain in the joint.
Who Gets Osteonecrosis?
Osteonecrosis can occur in people of any age, but it is most common in people in their thirties, forties, and fifties.
What Causes Osteonecrosis?
Osteonecrosis is caused when the blood flow to the bone decreases, but why this happens is not always clear. Some known causes of osteonecrosis are:
• Steroid medications
• Alcohol use
• Increased pressure inside the bone.
Risk factors for osteonecrosis are:
• Radiation treatment
• Kidney and other organ transplants.
Osteonecrosis is more common in people with illnesses such as:
• Gaucher’s disease
• Caisson disease
•. Blood disorders Like Factor V Leiden, Factor Viii, and Sickle Cell disease.
Osteonecrosis can also affect people for no known reason, even if they have no other health problems.
What Are the Symptoms of Osteonecrosis?
When osteonecrosis first begins, you may not have any symptoms. You may start to feel pain when you put weight on a joint with osteonecrosis. As the disease gets worse, you may have more pain and the joint may hurt even when you rest. Pain may be mild or severe.
If the bone and joint start to break down, you may have severe pain and not be able to use the joint. For instance, if you have osteonecrosis in the hip, you may not be able to walk. The time from the start of symptoms to losing use of the joint can range from months to more than a year.
How Is Osteonecrosis Diagnosed?
To diagnose osteonecrosis, your doctor will take your medical history and do a physical exam. Your doctor may then order one or more tests to see which bones are affected:
• X ray
• Magnetic resonance imaging (MRI)
• Computed tomography (CT) scan
• Bone scan
• Bone biopsy
• Measure of the pressure inside the bone.
Treatment helps more if the disease is diagnosed early.
How is Osteonecrosis Treated?
Treatment helps to keep bone in joints from breaking down. Without treatment, most people with the disease will have severe pain and limited movement within 2 years. To decide on the best treatment, your doctor will find out:
• Your age
• The stage of the disease
• Where and how much bone has osteonecrosis
• The cause, if known. If the cause is steroid or alcohol use, treatment may not work unless you stop using those substances.
The goals in treating osteonecrosis are:
• To improve use of the joint
• To stop further damage
• To protect bones and joints.
For early stage disease, doctors may first order nonsurgical treatments. If they do not help, surgery may be needed.
Nonsurgical treatments may relieve pain in the short term, but they do not cure the disease. One or more of these treatments may be used at the same time.
• Medications. Nonsteroidal anti-inflammatory drugs (NSAIDs) are used to reduce pain and swelling. For people with blood clotting problems, blood thinners may be used to prevent clots that block the blood supply to the bone. If you take steroid medications, cholesterol-lowering drugs may be used to reduce fat in the blood.
• Taking weight off the joint. Your doctor may suggest that you limit your activity or use crutches to take weight off the affected joint. This may slow bone damage and allow some healing. If combined with NSAIDs, it may help you avoid or delay surgery.
• Range-of-motion exercises. Exercise of the joints with osteonecrosis may help increase their range of motion.
• Electrical stimulation. Research has shown that this can prompt bone growth.
•Prp injections and or stem cell injections A2M or prolotherapy in early stages 1 -2.
StemCell Stage 3 as long as bone has not collapsed
In time, most people with osteonecrosis need surgery. There are four main types of surgery used for osteonecrosis. Your doctor will decide if you need surgery and what type is best for you.
• Core decompression surgery. Lowers pressure inside the bone to increase blood flow to the bone.
• Osteotomy. Reshapes the bone to reduce stress on the damaged joint.
• Bone graft. Takes healthy bone from one part of the body and uses it to replace diseased bone.
• Total joint replacement. Replaces the joint with a manmade one.
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of the post
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The information provided on this website is for educational purposes only. By using the website you are participating at your own risk.
With so much stress that comes with having a chronic condition and the world we live in is full of several fast paced situations , hurry here, hurry there , doctor appointments, tests,people with little to no patience and they want us to move a bit faster!
Excuse You! But I have a bone disease and I am going as fast as I can.
People judging us
It can be overwhelming
It's no wonder at the end of a day we can't sleep.
I think personally everyone needs to learn how to just open our mind relax and chill a little.
Using the Relaxation Response to Relieve Stress
For many of us, relaxation means zoning out in front of the TV at the end of a stressful day.
But this does little to reduce the damaging effects of stress.
To effectively combat stress, we need to activate the body's natural relaxation response.
You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga or chair yoga if you are challenged with Bone and joint issues.
Fitting these activities into your life can help reduce everyday stress, boost your energy and mood, and improve your mental and physical health..
What is the relaxation response? Well based on what I have read …
When stress overwhelms your nervous system, your body is flooded with chemicals that prepare you for "fight or flight."
This stress response can be lifesaving in emergency situations where you need to act quickly.
But when it’s constantly activated by the stresses of everyday life, it can wear your body down and take a toll on your emotional health.
No one can avoid all stress, but you can counteract its detrimental effects by learning how to produce the relaxation response, a state of deep rest that is the polar opposite of the stress response. The relaxation response puts the brakes on stress and brings your body and mind back into a state of equilibrium.
When the relaxation response is activated, your:
•heart rate slows down
•breathing becomes slower and deeper
•blood pressure drops or stabilizes
•blood flow to the brain increases
In addition to its calming physical effects, the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all, anyone can reap these benefits with regular practice.
How to produce the relaxation response
Simply laying on the couch, reading, or watching TV while sometimes relaxing isn’t going to produce the physical and psychological benefits of the relaxation response. For that, you’ll need to actively practice a relaxation technique.
Finding the relaxation technique that’s best for you may be interesting because there is no single relaxation technique that is best for everyone.
So I am going to touch base on a few and post their YouTube links below.
The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts to elicit the relaxation response. You may even find that alternating or combining different techniques provide the best results.
How you react to stress may also influence the relaxation technique that works best for you:
The “fight” response. If you tend to become angry, agitated, or keyed up under stress, you will respond best to stress relief activities that quiet you down, such as meditation, progressive muscle relaxation, deep breathing, or guided imagery.
The “flight” response. If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energize your nervous system, such as rhythmic exercise, massage, mindfulness, or power yoga.
The immobilization response. If you’ve experienced some type of trauma and tend to “freeze” or become “stuck” under stress, your challenge is to first rouse your nervous system to a fight or flight response (above) so you can employ the applicable stress relief techniques.
To do this, choose physical activity that engages both your arms and legs, such as running, dancing, or tai chi, and perform it mindfully, focusing on the sensations in your limbs as you move.
With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
How to practice deep breathing
The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.
•Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
•Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
•Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
•Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.
Progressive muscle relaxation
Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, it gives you an intimate familiarity with what tension as well as complete relaxation feels like in different parts of the body. This can help you to you react to the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind.
Progressive muscle relaxation can be combined with deep breathing for additional stress relief.
Practicing progressive muscle relaxation
Consult with your doctor first if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.
Start at your feet and work your way up to your face, trying to only tense those muscles intended.
1. Loosen clothing, take off your shoes, and get comfortable.
2. Take a few minutes to breathe in and out in slow, deep breaths.
3. When you’re ready, shift your attention to your right foot. Take a moment to focus on the way it feels.
4. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
5. Relax your foot. Focus on the tension flowing away and how your foot feels as it becomes limp and loose.
6. Stay in this relaxed state for a moment, breathing deeply and slowly.
7. Shift your attention to your left foot. Follow the same sequence of muscle tension and release.
8. Move slowly up through your body, contracting and relaxing the different muscle groups.
9. It may take some practice at first, but try not to tense muscles other than those intended.
Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now, enabling you to be fully engaged in the present moment.
Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or the flickering light of a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating.
A basic mindfulness exercise:
1. Sit on a straight-backed chair or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensation of air flowing into your nostrils and out of your mouth, or your belly rising and falling.
3. Once you've narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and thoughts.
4. Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.
Body scan meditation
This is a type of meditation that that focuses your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. But instead of tensing and relaxing muscles, you simply focus on the way each part of your body feels, without labeling the sensations as either “good” or “bad”.
Practicing body scan meditation
•Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing for about two minutes until you start to feel relaxed.
•Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes.
•Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
•After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then slowly open your eyes and stretch, if necessary.
Rhythmic movement and mindful exercise
The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can be very relaxing. Examples include:
For maximum stress relief, add mindfulness to your workout
While simply engaging in rhythmic exercise will help you relieve stress, if you add a mindfulness component on top, you’ll get even more benefit.
As with meditation, mindful exercise requires being fully engaged in the present moment—paying attention to how your body feels right now, rather than your daily worries or concerns. In order to “turn off” your thoughts, focus on the sensations in your limbs and how your breathing complements your movement.
If you’re walking or running, for example, focus on the sensation of your feet touching the ground, the rhythm of your breath, and the feeling of the wind against your face. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.
Visualization, or guided imagery, is a variation on traditional meditation that involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen.
You can practice visualization on your own or with a therapist (or an audio recording of a therapist) guiding you through the imagery. You can also choose to do your visualization in silence or use listening aids, such as soothing music or a sound machine or recording that matches your chosen setting—the sound of ocean waves if you’ve chosen a beach, for example.
Close your eyes and imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, taste, and feel. Just “looking” at it like you would a photograph is not enough. Visualization works best if you incorporate as many sensory details as possible.
For example, if you are thinking about a dock on a quiet lake:
•See the sun setting over the water
•Hear the birds singing
•Smell the pine trees
•Feel the cool water on your bare feet
•Taste the fresh, clean air
Enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.
Don't worry if you sometimes zone out or lose track of where you are during a visualization session. This is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses.
Yoga and tai chi
Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions. Once you’ve learned the basics, you can practice alone or with others, tailoring your practice as you see fit.
If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.
If you’ve seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.
Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. As with yoga, it's best learned in a class or from a private instructor. Once you’ve learned the basics, you can practice alone or with others.
You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience many of the same benefits at home or work by practicing self-massage—or trading massages with a loved one.
Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.
Starting a regular relaxation practice
Learning the basics of these relaxation techniques isn’t difficult, but it takes regular practice to truly harness their stress-relieving power. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to maximize the benefits, aim for 30 minutes to an hour.
Tips for making relaxation techniques part of your life
Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, remember that many relaxation techniques can be practiced while you’re doing other things. Try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.
Don't practice when you're sleepy. These techniques are so relaxing that they can make you very sleepy. However, you will get the most benefit if you practice when you’re fully alert. Avoid practicing close to bedtime or after a heavy meal or alcohol.
Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. Just get started again and slowly build up to your old momentum.
If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your body. If you’re resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower weights.
Here is a few links I use to
help me sleep better
These are my favorites and I listen to it daily and a few I listen to now and then
Stress Relief and Confidence
Morning Meditation for Healing
Reiki for pain relief
Relax Video Male Voice
Sounds for Anxiety depression
Meditation Sounds for pain relief
To help you sleep
The information provided on this website is for educational purposes only. By using the website you are participating at your own risk.
• Make sure you practise with enough free space around you. Wear comfortable clothing so you can move freely.
• Please take responsibility for your own body and include extra warm up and cool down stretches where appropriate.
• You should avoid alcohol and drugs before yoga and meditation. Also no heavy meals for two hours before practice. Keep yourself hydrated before and after your yoga practice.
• If you feel dizzy, light-headed, faint, or if you experience any other discomfort, stop exercising immediately and consult a medical doctor. You are responsible for your condition during your practice. Exercise within your limits. Never force or strain. Seek attention and advice as appropriate.
• We offer no medical advice. You should consult a medical practitioner before starting any new exercise regime. This is particularly important if you are overweight, pregnant, nursing, regularly taking medications, or have any existing medical conditions. This website may not be tailored to your current physical and mental health. We accept no liability whatsoever for any damages arising from the use of this website.
• We do not recommend that you attempt any of this or yoga exercises for the first time without suitable experience or supervision.
• While This website takes reasonable efforts to maintain this website in an accurate and up-to-date fashion it may contain some technical or other mistakes, inaccuracies or typographical errors. This website cannot be held responsible for any mistakes or omissions on this website.
This disease called Avascular Necrosis is a terrible one especially when your dealing with multifocal avn.
I am grateful to only have it in one joint
All chronic conditions that change our life and lifestyle suck and if we're not careful depression could easily take over and we lose sight of the beautiful spiritual being we are on this human journey called life.
I understand it can be depressing, being on a fixed income blows, I understand you may not be able to do the same things as before but your still the kind loving person you always were.
Don't let the pain consume your every thought.
Don't ever doubt that you have a purpose we all have a purpose in life and sometimes it will change somehow we are going through this for a reason. I'm not sure what that reason is but we were all put on this path for something.
Maybe we are going through this instead of dealing with something worse.
Do you like to write? draw? paint? poetry? craft?
I personally love photography
Are you able to still drive?
What is the one thing that could help make your life easier?
I always think of this quote when I am sad in pain and missing my old "normal " life.
Now I have a new normal
“As long as you make an identity for yourself out of pain, you cannot be free of it.”
Up until the past year , I also often felt betrayed by my body. It was always breaking down, leaving me frustrated and pissed off.
No one else around me seemed to have as many problems.
Each moment we are in chronic pain or dealing with illness, we can choose our attitude toward it. I know pain is a bitch and it sucks and we can't do the things we used to. But maybe we have to focus on the things we can do and celebrate small victories vs beating ourselves up for things we are unable to do.
So I wanted to share a few small tips I’ve learned along the way
1. Do what you can.
Focusing on all the ways you are limited brings on a case of the “poor me’s” lickety split. “Poor-me-land” is the most unfun place ever so get outta there as quick as you can and hop on the gratitude train.
Seriously. Focusing on what you can do gives you more inner peace, keeps you grounded, and inspires you to take action.
2. Don’t do what you can’t.
Being a martyr and pushing yourself to try to appear less weak to yourself or others is a recipe for disaster. So don’t try to be a hero. If it hurts or it will hurt, and you hear yourself saying, “I should” or “Screw it, I’m doing it anyway” that means your inner critic has barged in and is running the show.
The best way I’ve learned to deal with mine is to banish to a sofa.
As weird as this may sound, it’s my way of calming down.
Then I have the grace to give myself a break.
3. Stop trying to heal.
I know it sounds weird, but hear me out. The idea of “healing” brings to my mind someone who is sick, broken, less than good enough.
What if instead of trying to heal yourself, ask yourself if you treat your body with absolute kindness?
What would that look like?
Of course you may still need to see health practitioners, but your intention shifts from getting someone to fix what is broken, to the ultimate in self-nurturing.
I don’t think there is a person alive who couldn’t benefit from meditation.This is really true for anyone experiencing chronic pain.
If you are unsure how message me.
5. Invest as much as you can in your health.
Eat as well as you can afford.
Get enough sleep
Rest when your body needs rest. You must laugh at least once a day. See your doctor and take your meds as directed.
6. Nourish yourself.
When I feel like crap or am in pain it’s so easy to eat sugary foods or chips to comfort myself and it's quick. Who wants to cook when your in pain
But it always backfires because I end up feeling empty and drained after the rushing sugar or carb high. When I choose food that I know my body will love me for, it helps me by putting more energy into healing itself. I feel more alive when I eat healthy.
7. Find pleasure.
Illness is a drag, no doubt about it. But humor and pleasure are incredibly healing. Surround yourself with as much pleasure as you can. It doesn’t have to be grandiose or expensive.
Simple pleasures every day can help alleviate suffering, whether it’s watching a comedy, crocheting, painting,using your favorite tea cup, being in nature, reading a good novel or listening to your favorite cd.
Whatever works for you.
Write a list of your favorite things, because sometimes we forget in the moment, and reminding ourselves of the fun stuff helps us do a 180 toward joy.
We have to every single day get up tell ourself how wonderful we are compliment your kids.
Celebrating the small things we can do will help us take our mind of what we can't do.
Your life style may have changed but your still a beautiful spiritual being on a human journey.
We cannot lose sight of how great we are pain or no pain.
Good Comedians to laugh at
Ellen De generous
Relaxation and meditation sounds
I may have days may pain takes over and my plans have to change.
But I am grateful for I was allowed another day to start again and appreciate my family and friends
I was notified about a month ago I was nominated for a few awards in a few categories for awareness I vowed when diagnosed with avn /on I would never want anyone to feel as alone and scared as I did in 2014.
My Ortho who diagnosed me really never took the time to even explain to me what I had, or come up with any positive plan of action. He did say when I asked when the plan was …..we will wait until your knee collapses and the replace it !!
Are you frickin kidding me!! That was his plan of action.
Well thank god my knee still is hanging in there and no sign of collapse and when it does happen if that happens he won't be doing surgery.
After the initial shock and grief I went through for what my life was and what may now be I vowed to be a world changer The Ortho also failed to tell me how rare this is and when I did my own research and found out how rare it was rare, it left me feeling even more alone.
Sure my husband was and family were supportive but they had no clue what I had
I also have a few other medical issues
Osteoarthritis Spondylolisthesis Hypothyroidism , Factor V, Rbbb.
And I advocate for all and then some.
I don't want anyone who was diagnosed with anything to ever feel alone.
But when you have an orphan disease it just makes it harder some days to deal with.
It's not like heart disease or cancer where there is constant education, awareness and research being done.
I hope to change that. Osteonecrosis aka Avascular Necrosis had no cause ribbon so I made them, designed them. Now we have one
There was little information I changed that, I wrote a booklet for patients who have or are just diagnosed with Avascular Necrosis/Osteonecrosis
I stay up to date on new treatments, trials
I also compiled an ongoing list of doctors not just locally but world wide who are knowledgeable in Avascular Necrosis/Osteonecrosis.
I am so honored to have been nominated
I was nominated for 8 or 9 different categories and I am asking for your support(vote).
I would greatly appreciate it.
Also there are so many other wonderful nominees maybe you could also give them a vote as well
Here is how it works
Click below link
You will come to my wegohealth leader profile
When you click endorse you will have the option to share it you don't have to but thanks if you do.
It will then take you back to endorse screen so you can vote for the next award I am nominated for.
As an advocate for Osteonecrosis and a few others things, like Osteoarthritis,Spondylolisthesis,Hypothyroidism, Heart Disease I take pride in all the research I do to raise awareness.
I am a voice and resource in a rare community for those of us who are suffering with Avascular Necrosis/Osteonecrosis the orphan disease most people have never heard of unless your diagnosed.
I have the honor this year again of being nominated for many of the categories 16 health awards this year as a member of wegohealth.
Thank You In Advance.
Fake Fiber is not the same as real Fiber. In fact it could be making you fat
We are supposed to have 25b grams of Fiber a day.
I know it’s hard but we need fiber.
The benefits of being regular , a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease, cholesterol etc…
Unfortunately, fiber consumption is currently at an all time low.
Now we have to worry about fake Fiber.
Fiber bars are not so healthy
It’s making us sick and fat not regular.
You need to get your Fiber from food real food not fake Fiber food. (Synthetic)
Chicory root Extract yes it can help clean you out. But look out you will be very gassy. Not good for IBS
This actually makes you gain weight. Made from Genetically Modified corn starch.
Synthetic form of Glucose
A lot of Bloating and discomfort with this one.
If it doesn’t naturally contain Fiber it isn’t good.
Look for foods with Oat Hull in cereal these aren’t so bad but stay away from all Fiber fortified foods. Good if you are gluten free.
You can use these instead
Psyllium Husk Powder
Acacia Fiber great for IBS
Best is the good ol black bean!
1 cup =15 grams.
You can also make delicious black bean brownies
Or mix them into burgers , salads
The Best High-Fiber Foods
* Split Peas. Fiber: 16 grams per cup, cooked. …
* Lentils. Fiber: 15.6 grams per cup, cooked. …
* Black Beans. Fiber: 15 grams per cup, cooked. …
* Lima Beans. Fiber: 13.2 grams per cup, cooked. …
* Artichokes. Fiber: 10.3 grams per medium vegetable, cooked.
* Brussels Sprouts.
Black Bean Brownies
Makes 12 brownies
* 15 oz can black beans rinsed and drained
* 3 eggs
* 3 Tbsp oil vegetable or coconut
* 1 tsp vanilla
* ¼ cup unsweetened cocoa powder
* ⅔ cup sugar
* ½ tsp baking powder
* ¼ tsp salt
* ½ tsp coffee grounds optional
* ½ cup semi-sweet chocolate chips
1. Puree black beans in food processor or blender (or mash with a fork).
2. Mix black beans, eggs, oil, and vanilla.
3. In a separate bowl mix cocoa powder, sugar, baking powder, salt, and coffee grounds (if you have them).
4. Mix wets and dries, then stir in chocolate chips.
5. Pour into a greased 8×8 or 9×9 pan and bake about 30 to 40 minutes at 350 degrees F (176 C), until center is no longer gooey (test with a toothpick or knife). Time will be shorter for a larger pan size.
6. Allow to cool slightly before cutting.
List of top Fiber GOOD food
Mindfulness is an incomparable tool to get past the mental struggles caused by pain and reduced mobility.Employing “mindfulness” also known as “restful alertness” can be described as being present in the moment. Training your mind to stay in the moment and not wander to anxiety and fear-driven thoughts will keep anxiety and stress at bay.
In 2015 there was a clinical trial study done Mindfulness meditation was been shown in clinical trial studies to reduce chronic pain by up to 57 percent.
57 percent is a great number. Just think if you had 25 percent less pain, or 50 percent.
Just think what that would do for so many and their overall happiness , quality of life.
Living with chronic pain and illness can be intolerable. Even for some after taking the maximum dose of painkillers, the aching soon returns with a vengeance. You want to do something, anything, to stop the pain, but whatever you try seems to fail. Moving hurts. Doing nothing hurts. Ignoring it hurts.
But it’s not just the pain that hurts; your mind can start to suffer as you desperately try to find a way of escaping. Pointed and bitter questions can begin nagging at your soul: What will happen if I don’t recover? What if it gets worse? I can’t cope with this . ~ Please, I just want it to stop~
It’s only natural to want to fight back against pain and illness in times such as these, but what if this struggle actually made your suffering worse?
What if it was more effective to explore the sensations of pain and illness as they rose and fell in your body?
This may seem like the worst thing imaginable, but the latest medical advances show that it can be more powerful than the most commonly prescribed painkillers.
I know when I was first diagnosed with Avascular Necrosis \Osteonecrosis my pain was so intense so mind bending at times I could not even think clearly.
I hate pills all pills and I didn’t want to take them but at first I did but I noticed it just eased the pain the pain never actually went away.
Then in my searches for a good honest qualified orthopedic doctor who would help me by trying new things vs always wanting to inject me with steroids or hand me an rx for them with the phrase “Well Deb we just have to wait until the knee collapses and then we can replace it”
SAY WHAT !!
I would leave their offices frustrated and furious. Vowing to find my own relief, treatment etc
I was scared to death about what was going to happen to my mobility, my job why wasn’t any ortho interested in actually helping me vs waiting for my knee to collapse and then replace it?
I read book after book
Seeking out my own remedy
I Spoke to (paying copays and X-rays and Mri’s & blood test along the way)
The best they came up with we will wait until your knee joint collapses and replace it.
So many areas of physicians: osteopathic and allopathic and naturopathic
Let’s learn the difference
I mean I felt cheated- My family doctor at that time was a DO –
Doctor of Osteopath Doctors of Osteopathic Medicine, or DOs, are fully licensed physicians who practice in all areas of medicine. Emphasizing a whole-person approach to treatment and care, DOs are trained to listen and partner with their patients to help them get healthy and stay well. DOs receive special training in the musculoskeletal system, your body’s interconnected system of nerves, muscles and bones. By combining this knowledge with the latest advances in medical technology, they offer patients the most comprehensive care available in medicine today. Osteopathic physicians focus on prevention, tuning into how a patient’s lifestyle and environment can impact their wellbeing. DOs strive to help you be truly healthy in mind, body and spirit — not just free of symptoms.
I think mine was either absent that day or became so busy seeing patients he forgot what his title really meant. I got none of the treatment or knowledge of the above definition.
Naturopathic physicians combine the wisdom of nature with the rigors of modern science. Steeped in traditional healing methods, principles and practices, naturopathic medicine focuses on holistic, proactive prevention and comprehensive diagnosis and treatment. By using protocols that minimize the risk of harm, naturopathic physicians help facilitate the body’s inherent ability to restore and maintain optimal health. It is the naturopathic physician’s role to identify and remove barriers to good health by helping to create a healing internal and external environment. NDs treat all medical conditions and can provide both individual and family health care. Among the most common ailments they treat are allergies, chronic pain, digestive issues, hormonal imbalances, obesity, respiratory conditions, heart disease, fertility problems, menopause, adrenal fatigue, cancer, fibromyalgia and chronic fatigue syndrome. NDs can perform minor surgeries, such as removing cysts or stitching up superficial wounds. However, they do not practice major surgery. NDs are trained to utilize prescription drugs, although the emphasis of naturopathic medicine is the use of natural healing agents.
Allopathic Physician MD Nurses and physicians are on the front line of medicine. As practitioners, they work in solo or group practices examining patients and obtaining medical histories; ordering, performing and interpreting diagnostic tests; and prescribing and administering treatment for patients suffering from injury or disease. They also counsel patients about illness, injuries, health conditions and preventive healthcare (diet/fitness, smoking cessation, etc.).
In hospitals, they provide emergency care, perform surgery and care for patients with injuries or life-threatening illnesses like cancer or serious conditions like asthma. In laboratories across the country, physician researchers look for the cause of illnesses and for new and better ways to treat all kinds of diseases and injuries. They run medical centers and teach future generations of physicians and other health care practitioners.
They all sound great right? So what happens to many doctors when they come across a patient who’s medical is difficult,challenging. Sometimes it seems they don’t have time or want to make time because either they are to busy or they aren’t very knowledgeable in that area of condition disease or illness. So they seem fudge through it.
Many never think outside the box.
If this happens move on. Find a new Dr.
I Spoke to herbalists and a naturopath or two , one I really wish was covered by insurance. The other was just interested in $.
But the one that I would love to see if I could afford her was so knowledgeable in the brief time I met her and sat down for about an hour and just spoke to her she gave me general suggestions that honestly have helped me more than others I paid to see regularly.
I learned to be more mindful
I learned to do basic meditation
I changed the way I was thinking
I began to exercise again this time I had a plan.
I started a journal and a food log which I could see if what I was eating contributed to my pain. And my feeling when I ate. I will get into that tomorrow.
I exercised whether in pain or no pain. I started out with 5 minutes 3-4x a day on a recumbent bike to see how my joints felt.
Then went to 7 minutes, then 10 then 15
I did my research on supplements
I started to take herbology classes
I was living in the moment and being mindful about everything.
I began transforming my pain into a glorious and grateful appreciation for which is right in front of me.
Eating Healthy and taking my supplements and Exercising a new mindful way and added meditation was working. ,
It wasn’t over night but in a couple weeks I noticed I felt happier, not as still all the time, and pain was not as intense as usual.
Over time I noticed more improvements.
I then quit smoking after 40 years
I can tell you meditation and diet and any exercise helps .
Talk to your doctor and what do you have to lose.
To be continued tomorrow….
Check out these cute videos and learn about meditation and mindfulness
Meditation Info https://youtu.be/rqoxYKtEWEc
Beginners Guide to Meditation https://youtu.be/w6T02g5hnT4
How being Mindful Empowers Us https://youtu.be/vzKryaN44ss
Avascular necrosis (AVN), or more correctly “osteonecrosis”, is a generic term referring to an ischaemic death of the constituents of bone. AVN has a wide variety of causes and can affect nearly any bone in the body. Most sites of involvement have an eponym associated with avascular necrosis of that area, and these sites are discussed individually as each site has unique clinical, etiologic and prognostic features.
The terms ischaemic and avascular necrosis are typically reserved for subchondral osteonecrosis, whereas bone infarct refers to medullary osteonecrosis.
There is no single affected demographic as the underlying predisposing factors are varied.
Infarction begins when the blood supply to a section of bone is interrupted. Once an infarct has become established, just as in other tissues, there is a central necrotic core, surrounded by an ischaemic zone, the inner portion being ‘almost dead’ and the outer portion being hyperaemic. Beyond this is normal viable marrow. Between the normal and the ischaemic zone that demarcation occurs with the development of viable granulation separating dead tissue. This leads to the double line sign on MRI.
When the infarct is subchondral, a wedge of tissue is typically affected, the apex of which points towards the centre of the bone.
•trauma (fracture or dislocation)
•Increased pressure inside the bone
• Blood Clot disorders,haemoglobinopathies, e.g. sickle cell disease
•connective tissue disorders and vascular issues
•corticosteroid excess (both endogenous and exogenous)
•alcohol and smoking
Mnemonics: STARS, PLASTIC RAGS
Eponymous names for specific sites of avascular necrosis
• Ahlback disease: medial femoral condyle, i.e. SONK
• Brailsford disease: head of radius
• Buchman disease: iliac crest
• Burns disease: distal ulna
• Caffey disease: entire carpus or intercondylar spines of tibia
• Dias disease: trochlea of the talus
• Dietrich disease: head of metacarpals
• Freiberg infraction: head of the second metatarsal
• Friedrich disease: medial clavicle
• Hass disease: humeral head
• Iselin disease: base of 5th metatarsal
• Kienbock disease: lunate
• Kohler disease: patella or navicular (children)
• Kummel disease: vertebral body
• Legg-Calvé-Perthes disease: femoral head
• Liffert-Arkin disease: distal tibia
• Mandl disease: greater trochanter
• Mauclaire disease: metacarpal heads
• Milch disease: ischial apophysis
• Mueller-Weiss disease: navicular (adult)
• Panner disease: capitellum of humerus
• Pierson disease: symphysis pubis
• Preiser disease: scaphoid
• Sever disease: calcaneal epiphysis
• Thiemann disease: base of phalanges
• Van Neck-Odelberg disease: ischiopubic synchondrosis
Location specific sub-articles for avascular necrosis:
•hip avascular necrosis
•scaphoid avascular necrosis
Radiographic changes alter with the stage of AVN – see Ficat staging, Steinberg classification.
In general, there is initial minor osteopenia, followed by variable density. Gradually microfractures of the subchondral bone accumulate in the dead bone, which is unable to repair leading to the collapse of the articular surface and the crescent sign of AVN. Eventually the cortex collapses and fragments, with superimposed secondary degenerative change.
MRI is the most sensitive (~95%) modality and demonstrates changes well before plain films changes are visible.
•diffuse oedema: oedema is not an early sign; instead, studies showed that oedema occurs in advanced stages and is directly correlated with pain
• reactive interface line is a focal serpentine low signal line with fatty centre (most common appearance and first sign on MRI)
• double line sign: serpiginous peripheral/outer dark (sclerosis) and inner bright (granulation tissue) on T2WI is diagnostic
• rim sign: osteochondral fragmentation:
•secondary degenerative change
Bone scintigraphy is also quite sensitive (~85%) and is the second option after MRI. It is a choice when multiple sites of involvement must be assessed in patients with risk factors, such as sickle cell disease. The findings are different accordingly to the time of the scan:
• early disease: often represented by a cold area likely representing the vascular interruption
• late disease: may show a “doughnut sign”: a cold spot with surrounding high uptake ring (surrounding hyperaemia and adjacent synovitis)
Treatment and prognosis
The goal of treatment is to reduce the load on the affected part and to promote revascularisation. Treatment varies with location and includes:
•conservative: anti-inflammatory, analgesia, and reduced/non-weight bearing
•joint replacement for end-stage disease
• MRI and bone scintigraphy have high sensitivity, with MRI studies being the first line for AVN assessment
•differential diagnosis of erosive arthritis
Monoarticular arthropathy can result from a number of causes:
• HADD (hydroxyapatite deposition disease)
What Research Is Being Done to Help People With Osteonecrosis?
Some goals of research are to learn more about:How many people have osteonecrosis
Risk factors for osteonecrosis
Why steroids cause osteonecrosisThe role of genes
How to diagnose the disease early
Better treatments for osteonecrosisWays to improve hip replacement
How mechanical factors such as the alignment of hips, knees, and ankles affect treatment success.
For More Information About Osteonecrosis and Other Related Conditions:
National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) Information ClearinghouseNational Institutes of Health1 AMS CircleBethesda, MD 20892–3675Phone: 301–495–4484Toll free: 877–22–NIAMS (226–4267) TTY: 301–565–2966Fax: 301–718–6366Email: NIAMSinfo@mail.nih.gov
Links can be found below and at
When you have pain and inflammation like I do you learn what to eat and what to stay away from. I have learned to manage my pain by eating healthy .
With Bone problems I have tried many things but this way of eating is great
It’s easy to eat healthy and use lots of spices to help that inflammation.
Listed below is a quick easy Taco Bowl
* ⅔ cup zucchini, halved and sliced
* ⅔ cup sliced bell peppers (red, green and yellow)
* ¼ red onion, thin sliced
* ⅔ cup sliced mushrooms
* 1 handful baby spinach, roughly chopped
* ¼ tsp salt
1 cup Morning star protein crumbles
Taco Rice & Beans
* 1⅓ cups cooked white or brown rice
* 1 can black beans or pinto beans rinsed and drained
* 3 tbsp taco sauce and what I do is take
* 1 Tablespoon curcumin and
* 1teaspoon garlic
* 1 Tablespoon chili powder mix together and cook crumbles and beans in it
* 1 vine-ripened tomato, chopped
* 1 handful baby spinach, roughly chopped
* 2-4 tbsp guacamole
* 2-4 tbsp salsa
* 2+ handfuls of tortilla chips
More Optional Toppings
* ¼ cup Daiya Mozzarella, Cheddar, or Pepperjack style shreds
* fresh lime juice or wedges
* extra taco sauce for drizzling
* jalapeño, thin sliced
* cilantro, chopped
* salsa baked tofu
1. Combine cooked rice, rinsed black beans, and taco sauce and crumbles heat on top of stove on medium for 5 to 6 minutes
2. Preheat grill or skillet (high heat). Spray with non-stick cooking spray or brush with vegetable oil (about 2-3 tsp.)
3. Cook bell pepper, red onion, and zucchini for about 4 min.
4. Add mushrooms, sprinkle with salt and cook for another 5-6 minutes or until veggies are tender. Add spinach and cook until just wilted.
5. To serve: Scoop ¾ cup of rice and bean mixture into a bowl and add ½ of the grilled veggies.
6. Top with a handful of fresh greens (iceberg lettuce or spinach), fresh chopped tomato, 2 handfuls of crushed tortilla chips, 1-2 tbsp of guacamole, and 1-2 tbsp of salsa.
7. Add any optional topping you desire (fresh cilantro, Daiya cheese, fresh lime juice, salsa baked tofu, extra taco sauce, etc….