Posted in Advocate, Arthritis, Awareness, Meditation, Mindfulness, osteoarthritis, Osteonecrosis, Pain

How I Use Meditation and Palming To Help My Pain

So I have been meditating for over 18 months. It has helped me learn to quiet my mind. Focus on my breathing and start taking back some control of my pain.

It sure did pay off last week.

I fell after another bowman lost her balance her cane went sliding and she also grabbed onto me as for me to stop her fall.

That did not happen.

As with any time I am feeling pain I try to meditate the pain away.

Sometimes it works fantastically sometimes it just calms me which is also good.

Here are the steps I take to help meditate my pain away

Step 1: Stabilize your mind

Step 2: Identify the area where you feel pain.

Step 3: Focus your mind to the pain sensation in the area.

Step 4: Notice if the pain sensation changes.

Step 5: If your mind wanders, gently bring your mind back to the object of your meditation, which is a focused awareness on pain.

Mind stabilization can be achieved with mindfulness meditation, described as “a simple mental exercise, which develops mindfulness and concentration by paying attention on a chosen object (for example, taste of food or activity you wish to focus on) and holding the attention for a period of time. Mindfulness meditation does not necessarily require sitting but can be practiced while eating, walking, running, commuting, and doing other activities. This mental exercise also helps develop an ability to sustain mindfulness for prolonged time.”

Here are helpful tips for quieting an unquiet mind:

  • Meditate for only two minutes (gradually move to 3,4,5,15… minutes)
  • Use a timer to remind you of an end of a meditation session.
  • Instead of trying to stop, welcome it whatever arises.
  • If you cannot concentrate on the object of your meditation, pay attention to the thoughts and stories occurring in your mind instead.
  • If you cannot meditate while sitting, meditate while walking,hiking,running,laying down at night, eating etc….

Say to your self

I am

Breathe in I breathe out am – do this a few times then add I am pain free, I am healing, I am well.

When I’m finished doing this for a few minutes at the end I rub my hands together get them warm and gently place the palms of my hands on my eyes. It feels so good. You can then rub your head.

Feeling the energy in your body going to help your pain.

Palming helps the eyes

Palming: Palming, which was originally invented by Tibetan yogis, is done in darkness with the palms cupping the eyes. Palming soothes the optic nerve, which is often irritated. Sit in a darkened room with your elbows leaning on a table. Relax your back and shoulders, rub your hands together vigorously to warm them, then place your palms over your eyes. Don’t press the eye sockets and don’t lean on the cheekbones. Visualize total blackness, the most relaxing color for the brain, and breathe deeply. Let the blackness permeate everything: your eyes, your whole body, the room you sit in, the city, the state, the continent, the planet, the stars, the universe.

You may see all kinds of lights, which is an indication of irritation in the optic nerve. In fact, you may not see total darkness until you have completed several palming sessions. Palm for as long as is comfortable.

Meditation and Palming

I find this not just relaxing but I feel centered , calm , content and I have less pain when I do this 2x a day, for just 10 minutes.

Here are the links I used and still use sometimes

I am – guided meditation by Wayne Dyer https://youtu.be/BoE4QjMiHys

Palming for relaxing and helping eyes

Posted in Adrenals, Awareness, Chronic Pain, Coping with Stress, Diagnosed, Ease your Stress, Endocrinologist, Hashimoto, Meditation, Mindfulness, Naturopath, Thoughts, Uncategorized, WegoHealth, WEGOHealthAwards

Adrenal Fatigue

I find that more I learn about Naturopath’s the more I trust them. They explain things better, they take time to listen to you,they think outside the box.

My Naturopath Dr Danni is great she listens, actively listens when you talk to her.

My endocrinologist hears but doesn’t really listen. This happens often.

He finally listened to me when I asked for a Thyroid Antibody rest because I had a feeling for years I had Hashimoto and hypothyroidism. I mean you can’t feel this exhausted and foggy for no reason.

But many just snubbed me thinking they knew more than I did.

I was also told by many MDs adrenal fatigue doesn’t really exist……really?

So I did some checking…..

What Is It?

The term “adrenal fatigue” was coined in 1998 by James Wilson, PhD, a naturopath and expert in alternative medicine. He describes it as a “group of related signs and symptoms (a syndrome) that results when the adrenal glands function below the necessary level.” He says it’s usually associated with intense stress and often follows chronic infections like bronchitis, flu, or pneumonia.

Wilson says people with it may not have any physical signs of illness but still may feel tired, “gray,” and have fatigue that doesn’t get better with sleep. They also crave salty snacks.

The Theory Behind It

Your body’s immune system responds by slowing down when you’re under stress. Your adrenal glands, which are small organs above your kidneys, respond to stress by releasing hormones like cortisol. They regulate your blood pressure and how your heart works.

According to the theory, if you have long-term stress (like the death of a family member or a serious illness), your adrenal glands can’t continuously produce the extra cortisol you need to feel good. So adrenal fatigue sets in.

There’s no approved test for adrenal fatigue. Blood tests can’t detect a small drop in adrenal production.

The suggested treatments for healthy adrenal function are a diet low in sugar, caffeine, and junk food, and “targeted nutritional supplementation” that includes vitamins and minerals:

• Vitamins B5, B6, and B12

Vitamin C

Magnesium

Probiotics and a variety of herbal supplements are also recommended to help your body make more cortisol.

Is It a Myth?

There’s no science to back it up. The Endocrine Society, the world’s largest organization of endocrinologists (people who research and treat patients with diseases related to glands and hormones), flatly says that adrenal fatigue is not a real disease. And it says the symptoms of adrenal fatigue are so general, they can apply to many diseases or conditions (depression, sleep apnea, fibromyalgia) or stem from everyday life.

And the society says some of the treatments can be dangerous. Improving your diet will probably make you feel better, no matter what ailment you have, but taking supplements to help your body produce extra cortisol if you don’t need them may cause your adrenal glands to stop working, it warns

What Else Could It Be?

Symptoms such as being tired, lacking energy, and sleeping all day long could be signs of depression, sleep apnea, fibromyalgia, or a condition called adrenal insufficiency.

What Is Adrenal Insufficiency?

Unlike adrenal fatigue, this is a recognized disease that can be diagnosed. There are two forms of this condition, and both are caused by damage or problems with your adrenal glands that result in them not making enough of the hormone cortisol.

Symptoms of both forms include chronic fatigue, loss of appetite, muscle weakness, weight loss, and stomach pain. You might also have nausea, vomiting, low blood pressure, diarrhea, depression, or darkening of the skin.

Adrenal insufficiency is diagnosed with a blood test that checks to see if your cortisol levels are too low. If you have it, you’ll need to take a hormone replacement.

This taken from Web MD

Hmmmm so I personally don’t agree with all of that.

*Let’s read what a Naturopath says*

Adrenal Fatigue Explained

By Catherine Clinton, ND, Clinic of Natural Medicine

Questions about fatigue are some of the most common that naturopathic physicians hear from patients. We all become run-down now and then due to the stresses of everyday life and the demands of our busy schedules. Over extended periods this can overburden our bodies, creating a situation that’s not so easy to bounce back from. In particular the adrenal glands, being in charge of the release of various stress hormones, can become exhausted and unable to effectively do their job. This is referred to as “adrenal fatigue.” When this happens our fatigue can become chronic and be joined by other symptoms such as pain and inflammation.

The adrenal glands have many functions, including the secretion of cortisol and other hormones in response to stress. Stress can come from an emotional trigger like a fight with a loved one, trouble at work or a physical trigger like an injury or motor vehicle accident. When prompted by pain or inflammation cortisol is released from the adrenal glands into the blood. Cortisol modifies the inflammatory pathways resulting in a decrease in inflammation and pain. When a drop in blood sugar occurs cortisol is secreted to help balance the levels of sugar in the blood. Cortisol is also released from the adrenal glands in a 24 hour daily rhythm with a burst in the morning to help us awake and a decrease in the evening to help us sleep. When adrenal glands are required to secrete at high levels for extended periods of time due to prolonged stress, pain, or blood sugar imbalances, they can become fatigued or begin to secrete cortisol at lower levels. When this occurs it is common to see an increase in fatigue, pain and/or inflammation.

Naturopathic physicians usually test adrenal function with a salivary cortisol test. From this test naturopaths can effectively diagnose and treat adrenal issues. Some common treatments for the adrenal glands include:

• Rhodiola: This botanical has been extensively researched in Russia for its ability to increase physical stamina and increase the body’s resistance to stress. It is categorized as an adaptogen by Russian researchers due to its observed ability to increase resistance to a variety of chemical, biological, and physical stressors. Naturopathic doctors use it in adrenal fatigue treatments to combat stress and increase energy.

• Ginseng: The three ginsengs; Siberian, American and Asian, are all used to treat adrenal issues. Research shows that they increase energy, stamina, and reduce stress. A recent study in 2003 demonstrated how ginseng can effectively help to maintain healthy blood sugar levels as well.

• Stress management: With adrenal issues stress management is vital to any treatment. Proper sleep, stress reduction techniques such as deep breathing or meditation and exercise can all increase the body’s ability to handle stress.

• Nutrition/Blood sugar regulation: Eating a diet rich in fruits, vegetables, whole grains and legumes that provides antioxidants and nutrients is essential for adrenal health. The adrenal glands need a good diet rich in B vitamins, vitamin C, zinc and magnesium. Eating quality protein at each meal allows the body to maintain healthy levels of blood sugar without taxing the adrenals. Treating adrenal fatigue must address the diet and nutrition of the patient.

Addressing adrenal issues can have profound effects in patient’s lives. As with any medical treatment you should contact your local naturopathic physician to receive a treatment plan that fits your individual needs.

•Adrenal Fatigue

by Jennifer Abercrombie ND | Mar 11, 2013 | Articles By Our Doctors |

Do you feel exhausted in the morning or all day long, gain weight despite good diet and exercise habits, have difficulty sleeping, can’t get through the day without caffeine, have chronic gastrointestinal infections, retain excess water, have difficulty concentrating, suffer from multiple allergies, feel run down or worn out, have heart palpitations, or experience severe PMS? All of these can be caused by adrenal fatigue.

What are the adrenals?

You have probably heard about the adrenals as they are getting a lot of press lately, and for good reason. The adrenals are a big regulator in the body. They control stress and inflammation; they release hormones that control blood pressure (aldosterone), and DHEA and pregnenolone that convert to cortisol and sex hormones. Our bodies are designed as if we were still living in the era of cavemen. The stress response is designed to be a fight or flight response. Imagine you were just seen by a tiger in the wilderness, your adrenals release a relatively short burst of adrenaline that gives you heightened awareness and prepares your body to start springing if needed. But adrenaline is short lived in the blood so the adrenals then release cortisol to give you the capability to have a longer sustained muscle capacity and mental acuity to evade the tiger. Because the release of adrenaline and cortisol dramatically affect all systems in the body for the goal of saving your life from an acute threat, the body requires a period of rest and relaxation for the stress response to relax and for normal physiology to resume. This system isn’t created for the modern era where we have consistent stressors on a daily basis that do not allow the stress response to relax and recover.

What is “stress”?

Stress is more than just emotional and psychological. It can be physical such as inflammation, environmental toxins, and infections (viral or bacterial). Triggers for creating a stress response results from a poor diet that is high in simple carbohydrates and sugars, low or high blood sugar, lack of sleep, lack of exercise, menopause or andropause, environmental toxins, hormonal birth control, long term steroid use (they suppress the adrenals), street drugs, consistent stimulant use (coffee), hypothyroid state, and genetics. If your parents at conception had depleted adrenals and especially if your mother had adrenal dysfunction while she was carrying you in utero, you may be predisposed to having adrenal issues.

When stress becomes chronic

If any of the stressors become chronic and persist without giving the adrenals and the body a chance to recover, a sustained amount of cortisol is released. Too much cortisol suppresses the immune system. This is a natural defense as you don’t want to be exerting precious energy to fight off a viral infection while you are running away from the tiger.  The side effect is that you are left more susceptible to infection. When the stress stays for weeks to months, cortisol starts to get depleted as your adrenals burn through the nutrients that make cortisol. Too little cortisol from exhaustion, allows the immune system to run unchecked, resulting in increased inflammation. A heightened state of inflammation is implicated in advanced aging, hypertension, irritable bowel disease, high cholesterol, heart disease, depression, chronic disease, any autoimmune disease triggers, progressing cancers, and it creates a rocky transition into menopause.

Basic Treatments

Because everyone is an individual and the factors that create adrenal fatigue are a unique combination for each person, there is no one perfect treatment. Each person is going to require a different treatment plan. With that said, here are some basics:

• A modified GAPS/Paleo/Anti-Inflammatory diet that is specific to you

• Minimize simple carbohydrates, sugar, caffeine, and recreational drugs. Marijuana may relax you, but when used for stress management you don’t learn how to process stress properly and may become dependent on it and use it as a crutch.
• B Vitamins: whole grains, beans, peas, nuts, dark leafy greens
• Vitamin C: Fruits and veggies, especially papaya, cantaloupe, strawberries, bell peppers, broccoli, tomatoes, dark leafy greens
• Magnesium: Dark leafy greens, whole grains, nuts, seeds, legumes
• Zinc: Meats, seafood, poultry, pumpkin and sesame seeds, nuts, whole grains
• Fat: Good fat (including saturated fat) is needed to make cholesterol which makes DHEA, pregnenolone, and cortisol. Good sources are: organic meats, coconut oil, nuts, seeds, organic unsalted butter, avocado, and olive oil
• Water: Stay hydrated with clean, filtered water
• Sleep: A regular, consistent sleep pattern
• Light and exercise: Go outside, feel the sunshine, and to move the body
• Re-assess: Re-evaluate the stress in your life and any negative relationships. Find out how you can make changes to lower stress
• Connect with others: Foster and build strong, supportive relationships in your life
• Don’t over do it: Even when you are starting to feel strong, don’t burn yourself out with too many daily tasks, too much on the social calendar, or over-exercising
• Release: Find a way to release your stress. Examples include meditation, journaling, hiking, surfing, beach combing, walking barefoot in the sand, etc.

What bothers me the most is that MDs think that Naturopathic medicine is new , however most people don’t understand how long it’s been around.

I will write in this in the next few days.

Reference links

http://www.nawellness.com/adrenal-fatigue/

https://www.naturopathic.org/content.asp?contentid=314

https://www.webmd.com/a-to-z-guides/adrenal-fatigue-is-it-real

Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Coping with Stress, Eat Healthy, Energy, Hashimoto, Meditation, Mindfulness, osteoarthritis, Osteonecrosis, Pain, Plant, RareDisease, SONK, spondylolisthesis, SPONK, Thoughts, Thyroid, Uncategorized, Vegetables, WegoHealth, WEGOHealthAwards, wellness

The Path To Wellness Isn’t Easy

How many tines do you feel like for all your good intentions and healthy changes to behavior , you’d like to feel a bit more happy or healthy or have more well in your #Wellness goal?

Well, you’re not alone.

Why is it that despite all the meditation , eating healthy, exercising as best as you can especially if your suffering from chronic pain or a chronic condition , eating kale making smoothies and protein shakes, you seem to spend most days feeling run-down and uncomfortable?

For me that’s Hashimoto thyroiditis.

Plus my adrenals are fatigued making my already slow thyroid work even harder. It just gets so tiring.

I miss that none stop energy I had. I was able to work 8-10 hr days come home get dinner , clean our pool with my husband, have a small patio garden, clean the house , shop etc…..

Now I am exhausted after I do some errands and ride my recumbent bike for 15-20 min.

Again I’m told it’s the Hashimoto

I get sick of mixed messages one Dr. says one thing and the other says another.

I have been told I don’t eat enough. I have been told I eat to much

Drink more water – yes this one is true and I’m working on it.

Eat this

Don’t eat this

High carb

Low carb

Eat your greens , don’t eat your greens

I just get so sick of it .

I know how to eat healthy, I never really ate horrible. I gained weight first after my mom died. Because food soothed me at the time. I was grieving. I knew I wasn’t eating how I should back then.

After working through that and trying to exercise nothing.

Still tired , still carrying a few extra pounds

I tried Atkins and it was just for me more meat than I cared to eat.

I tried a few other things and same ok same ol.

A few year ago I bought some dvds and worked hard and I mean hard.

So hard I tore my meniscus leading to osteonecrosis in the knee that already was a pain in the ass by having osteoarthritis.

And I won’t mention how bad spondylolisthesis pain is.

I have always been a veggie lover. And I prefer veggies.

You’d think switching to plant based would have blasted any fat off me sine it’s been a year plus.

Nope I lose 5 here 10 there then gain 2 back. Over and over.

Again I’m told it’s my Hashimoto

I’ve had hypothyroidism for 20 years and the levothyroxine always made me feel like crap.

No one ever listened when I told them this. I remember telling my Dr. I feel like my body is fighting against me. Most of just looked at me.

Here I was right my body was attacking me.

That’s Hashimoto – I found this out maybe a month ago.

Finally I feel vindicated !!

Even before I went to plant based I didn’t eat horrible.

Sure 1 night or 2 was fast food but not the golden arch kind. Fast food to me meant I was not cooking. I would buy baked fish or on occasion a good spaghetti dinner.

It was going to decent restaurants ordering dinner.

Yes I know they have a shit load of salt in them. But that can’t be the only thing keeping this damn weight on.

Maybe someday these restaurants will get with it and cut their salt by at least half.

And then there’s adrenal fatigue

So what is Adrenal fatigue?

Adrenal fatigue is a potential result of not eating enough and or not eating enough of the “right” foods and the hormone imbalances that creates. While many people don’t fully understand it, the theory is simple it will make you feel tired.

I learned all this from my Naturopath and the Registered Dietician I see.

‘Adrenal fatigue is also a big topic  which comes from calorie restriction for too long throughout the year.

‘Calorie restriction is fine for short periods of time but unfortunately people are looking for body fat loss 12 months a year and the body hates that. Your body is smart and will adapt, so goals become very hard to reach in that state.’

Now What is Hashimoto?

Hashimoto is a condition that arises when the immune system attacks – and damages – the thyroid gland.

Over time, the thyroid gland, which straddles your windpipe at the front your neck, becomes unable to produce enough thyroid hormone so it becomes under-active.

As one of the primary functions of thyroid hormone is to keep your cells – and you – active, if you have insufficient amounts of the stuff, your body will slow down.

Say hello to tiredness and tighter fitting clothing.

“Hypothyroidism is a slow burner and it very easily can go undetected, and often misdiagnosed as depression.

Hashimoto cannot be cured but, symptoms can be managed with medications, designed to rebalance the levels of thyroid hormone in the body.

Did you know 75% of people with Hashimoto are lactose intolerant? some people also find that avoiding gluten can help.

Well I meditate to help manage stress , I cut out daily and I am working on the gluten free area. Some days are harder than others.

A few ways I’m learning to alleviate Hashimoto symptoms through diet.

1. Support the thyroid -This means stripping your diet back to basics – Reduce your consumption of caffeine, sugar, alcohol and refined carbohydrates, which are common triggers for thyroid problems.

2. Avoid Soy

Steer clear of soy products such as soy sauce, tamari and miso,” even the fermented, organic and non-GMO types. “They can impact your cell receptors and disrupt feedback through your hormone system.

3. Eat greens in moderation

It might sound counter-intuitive but, when it comes to thyroid problems, these act as goitrogens this means they interfere with the uptake of iodine by the thyroid gland and, therefore, the production of thyroid hormones.

“I’m a big fan of green veggies so don’t feel like I can never have them,

I enjoy vegetables in the brassica family (broccoli, cauliflower, some kale and Brussels sprouts) cooked well rather than raw, as heat inactivates the goitrogenic compounds.

Other foods to watch out for? Soybeans, millet, strawberries, peanuts, turnips and watercress.Everything I love.

4.Time to love my Adrenals

High cortisol (which is pumped from the adrenals) is directly linked to lower thyroid function so managing stress levels is essential.

5. I take a probiotic every day.

6. I am a flexitarian so I will eat meat or fish 1x a week.

So I have learned meditation, qigong, I love walks in nature and time switched off from social media. People actually get pissed off at me when I don’t respond right away!! I mean really ?! I also practice deep-belly breathing every day.

I am still tired just not totally exhausted.

I just want to feel better get this weight off because that will help my bone conditions also.

I hate feeling like this. I’m sick of feeling so tired.

I’m a happy person who likes to stay busy.

I shouldn’t feel so tired by 3pm

I get frustrated because I am sick of carrying this extra weight around.

My Naturopath feels I’m biking to hard. And suggested I slow the pace down and go longer.

So I bike longer slower , I like it better. I’m not as tired afterwards.

So tweaking more things.

I hope someday I find that sweet spot that revs up my thyroid helps the adrenals and I can feel great and get this fat off my ass once and for all.

I will continue to eat mostly plant based. The other benefit it has is it’s helped my bone pain . I still get it just not 24/7

I do love to meditate and I also enjoy qigong.

One day at a time is all we can do.

Well here’s to wellness!!

Have a great day.

Deb Andio

Posted in Avascular Necrosis, Awareness, Bone Health, Mindfulness, MRI, OA, osteoarthritis, Osteonecrosis, Pain

Mri’s Are So Loud

I am an advocate and a patient.

I believe that the body always knows what to do to heal itself. The challenge is listening and doing what your body needs.

I deal with several medical issues

Osteonecrosis Osteoarthritis

Spondylolisthesis Factor V

Hypothyroidism Hashimoto

I like to educate and raise awareness

Well it was time for me to get a new mri on rt knee with osteonecrosis in it to see where I stand . Has it remained the same , did it progress to a worse stage after all its been 4 years now.  I’m praying its the same or better.

So a few days ago I had to go to my ortho and get new X-rays and an Updated MRI so I can see if more PRP is an option for my knee.

I woke up at 5:30am, showered, got dressed and downed a cup of coffee after my 10 oz water. I drive to my appointment.

The young lady calls my name we walk back to the mri room explains to me that it will take 20-25 minutes. It was pretty noisy already and i wasn’t even in the mri  tube yet.

So I lock up my things and head back to the mri room. I get on the table , I’m handed the ball in case i need to reach her. I figure this noisy ass contraption is going to be a test for me. I am going to close my eyes ear plugs in and meditate, I feel myself wheeled in.  My eyes are still closed. The knocks  drumbeats begin. Bang, bang, ting, knock knock its so loud even ear plugs don’t help.  The endless tapping noise is  so frustrating, its like your heart beat goes with that knocking rhythm .   That noise, that noise is becoming unbearable. Bang bang Chirp Ting. I go back to focusing on my breath. Soon I am getting pulled out and the test is over.

Thank You Jesus!

I hate to wait. I just wish they could post it in the portal or a simple call vs making an appointment and waiting to go to that appointment etc…

But my appointment is in about a week …..so now I wait.

I am pretty proud of myself that I was able to meditate my way through that, usually I have so much anxiety and stress afterward it almost can ruin a day well not that day thanks to prayers and meditation

Here is a great link to what they sound like MRI Sounds   The first 5 minutes is what basically it

mri.png

Posted in Ahlbacks Disease, Arthritis, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Eat Healthy, exercise, Inflammation, Life, Mindfulness, osteoarthritis, Osteonecrosis, Pain, Positivity, spondylolisthesis, Uncategorized, Weather

Bones

It still looks like winter out in NE Ohio today even though it’s

07 April 2018.

This is what I woke up to . But I also woke up to pain as well. I mean every bone in my body hurts today.

It’s weird hearing the birds of spring singing away while there is a fresh 3 inches of snow on the ground.

Still be chilled to the bone during winter and now spring is bad for the bones , very little sun, less exercise outdoors, and the drastic swings in the temperature are also painful. One day it’s rainy and 50 today it’s snowy and 30.

I try to stay moving in spite of the weather by riding my recumbent bike.

But I would really like to get outside and breath some fresh air.

On average Ohio has 60 sunny days a year and about 90 partly sunny days a year ( I think that’s a bit high as well)

And Orlando Florida has 233 sunny days a year. That’s a big difference.

No wonder why we have to take vitamin D supplements here.

I’d still prefer to get my vitamin D the natural way.

Less sun means that your body is making less Vitamin D. Vitamin D is produced when sunlight hits the skin and triggers a series of chemical reactions to produce Vitamin D.

People like me in northern latitudes with less year round sun exposure have to be very mindful of the fact that our bodies do not produce this essential vitamin in large enough quantities. In order to counteract the lack of sunlight, more Vitamin D supplements should be consumed during the winter months in order to keep the bones healthy and strong.

A healthy balanced diet will help you build strong bones from an early age and maintain them throughout your life.

We need sufficient calcium to strengthen our bones and vitamin D to help your body absorb calcium.

Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.

You should be able to get all the nutrients you need for healthy bones by eating healthy.

A good diet is only one of the building blocks for healthy bones, we need physical activity and a little bit of weight lifting.

Food for Strong Bones

A healthy balanced diet will help you build strong bones from an early age and maintain them throughout your life.

You need sufficient calcium to strengthen your bones and vitamin D to help your body absorb calcium.

Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall.

Requirements

Adults need 700mg of calcium a day. You should be able to get all the calcium you need by eating a varied and balanced diet.

Good sources of calcium include:

• milk, cheese,yogurt eggs and other dairy foods

• green leafy vegetables, such as broccoli, cabbage and okra, collards,asparagus, artichokes , peas.

• soybeans

• tofu

• nuts

• fish like tuna and salmon and also fish where you eat the bones, such as sardines and pilchards

Although spinach might appear to contain a lot of calcium, it also contains oxalic acid, which reduces calcium absorption, and it is therefore not a good source of calcium.

It is difficult to get all the vitamin D we need from our diet and we get most of our vitamin D from the action of the sun on our skin.

Winter and early springs temperatures can bring on a gloomy mood, sending your body into chronic stress and that triggers the production of cortisol . Cortisol destroyer of bone

Clouds the mood buster.

So yes I can’t wait for sun and warmer temperatures

Warm weather improves more than just your mood.

It turns out that warm, sunny weather actually boosts brain function in multiple ways. The study found that the more time people spent outdoors in the spring, the better their memory, cognitive function, and mood.

So I am anxiously awaiting spring to finally arrive. My bones will be so glad when the weather gets warmer.

At least the Sun is out today.

Just remember if you have bone problems take care of yourself and eat healthy.

I will probably have a heating pad on my knee later but for now I am just going to try and keep busy.

And enjoying the beautiful winter/spring day hopefully for the day until next winter.

#Osteonecrosis

#Osteoarthritis

#Spondylolisthesis

#BoneHealth

Posted in Bone Health, Mindfulness, Osteonecrosis, Privacy, spondylolisthesis, SPONK, Uncategorized

Privacy and Facebook To Delete or Not Delete

 Facebook and Social Media

 No one is thrilled with  Mark Zuckerberg  and  Facebook’s epic fail to protect our privacy and our data, to me his apology was just a script. And enough isn’t being done to protect it. I think there should be an easy way to delete your  posts , like a delete all post button. Same with pages we like, instead of having to go to each  one , have that list pop up and just place a check mark then a delete. The set up they have now just doesn’t work well.

For so many  they like a page , take a quiz on who you were in the year 1500 or play a game and never think twice that their privacy is now being invaded.

Some place ads on facebook and they trust all their information is safe.

Being a patient leader and running several information pages is an honor and big responsibility, running a private support   group, where many share things that only others with the same condition would understand  , is an even bigger responsibility, and this recent breech  left me frustrated  by this mishap  as I take such great pride in protecting the members privacy , their feeling and thoughts etc… And here the founder dropped the ball on every member of facebook.

Learn to be on social media responsibly

Whenever you open any app on Facebook, you should know it will ask you for your  permission , Allie or not Allie notifications etc. Even the games on fb have started doing this as well, and in a much more discreet way.  So If you click play or agree to the terms without reading over the terms, it is likely that app has already taken your data.

Most  games  on Facebook will have a statement like your friends will be able to see that you play etc..

Check and adjust your privacy settings and account settings often change your password regularly.

While in the settings, go to the App category  there is a list of the apps you may have logged into using Facebook. Click each one and it will reveal how much info you shared. You will be surprised.

Some of these apps or websites have the right to take your friends list, timeline posts, photos, email address and more.  Any information that is made public on your profile can be taken without  your consent. The worst part is, if you want to get back the data the company has already taken, you’ll have to contact them directly. Facebook plays no part. Now that is some crazy stuff there.

So as  long as you have a Facebook account active, there will always be a chance your data could be taken. Analytics companies may already have your information, but for anything new in the future that you want to keep private, the only 100% effective solution is the delete button.

Go to your profile page and click the  dots next to View Activity Log. You will be given the option to click view as  it automatically shows how public your profile is. Anything you see on there is available to everyone on the Internet. Friends ,  pictures, city ,school , relationships if it appears on the View As public  that mean everyone can see it . So be careful use caution.

 

Am I ready or going to delete my FB accounts?

Nope , it is a very useful tool especially if raising awareness. And let’s face it many companies and media sites spy on us. Based on likes what we buy it’s the price of being online

It’s important what I do for the support group I have and pages I run.

Many depend on my group for support and friendship.

An unbreakable bond between others who have the same disorder or disease as you.

My fb pages provide great current information. We uplift people, we provide hope when some feel as if there isn’t any.

I would be doing more of a dis-service by deleting those pages and groups.

And I as well as my administrators and moderators have worked very to hard to get the platform on Avascular Necrosis-Osteonecrosis-Osteoarthritis-Hypothyroidism- out there especially Avascular Necrosis/ Osteonecrosis.

Where very little information or support is available.

I seen on Facebook in the Help Center that this was addressed and I think they will do better.  See Below here is what was and is written in fb help center.

We’re investigating all apps on our platform and conducting a full audit of any apps with suspicious activity. If we find developers that misused personally identifiable information, we’ll ban them from Facebook. You can also edit the privacy and settings for your apps and games.

Protecting your privacy is at the heart of everything we do at Facebook. We need to do more to safeguard your privacy, so we’re taking action on potential past abuse and putting stronger protections in place to prevent future abuse of our platform.

Notifying you if an app misused your data. Moving forward, if we remove an app for misusing data, we’ll tell everyone who used that app. We’re also building a way for you to see if your data might have been accessed through “thisisyourdigitallife,” the app that sent data to Cambridge Analytica and violated our platform policies.

Making it easier to manage the apps you use. We already show you what apps your account is connected to and what data you’ve permitted those apps to use. Going forward, we’re making these choices easier to find and manage by showing you a tool at the top of your News Feed.

Turning off access for unused apps. If you haven’t used an app within the last 3 months, we’ll remove the app’s access to your information.

Restricting Facebook Login data. We’re changing the way login works to reduce the data that an app can request without app review. Apps can only request name, profile photo and email address. Requesting any other data will require our approval. As we focus on implementing these changes, we’re pausing app approvals. We have a responsibility to protect your data and are committed to protecting your information and making our platform safer

You can see it for yourself  in the help center.

I am hoping  facebook ,  will come up with new ideas to make life on it easier and less time consuming when you want to delete things or unlike pages.

And as with anything else clear your history, cache daily. Keep your browsers updated.

You can also search and log in in what is called incognito.

And I am just grateful that they at least are doing something.

privacy

.

Posted in Awareness, Faith, God, Life, Mindfulness, Uncategorized

Lent : Fast and Feast : A Spiritual Journey

Tomorrow … The day that starts Lent many often give up candy, cookies, smoking, drinking.

You don’t have to just limit it to food

I have heard many comments about what people are giving up for Lent. It has been traditional to fast during Lent, often from a certain food or substance.

When I was growing up we didn’t eat meat on Fridays during Lent. I still don’t. And for my family and the catholic school I attended in elementary school it was a time of reflection.

Lent is a blessed time: we can slow down and actively reflect on our spiritual journey. We can change the course of our life.

This year I was fascinated with the number of people who either said they were giving up Facebook Twitter and Snapchat for Lent or were cutting back on the amount of time they spent on Social Media

. I am curious, how does fasting from Facebook Snapchat and Twitter deepen your relationship with God? (Seriously, I am curious. If you did this, please write back to me and tell me.)

I can imagine that maybe the time that you save because you are not looking at FB and Twitter, Snapchat could be used for other things, like prayer, meditation, or sacred reading.

Are there other ways fasting from FB deepens your faith?

I use social media to raise awareness for several things I advocate for.

So I feel I am educating others, so I won’t give that up.

The point, it seems, is to give up something that is important to you.

The purpose, though, is to draw closer to God. To deepen or have a relationship with God.

If your Lenten fast doesn’t put you on your knees in prayer or truly challenge you to be better it probably isn’t really a fast.

Whether you are a religious person, or you just consider yourself spiritual, this list is a challenge for everyone.

Every day I will try but I know it’s going to be hard and that’s a good thing it will make me so much aware of exactly how I need to work on myself. I encourage you to try it as well.

Below is a list I saw posted on line and I am sharing it with you.

The Fast and Feast

Fast from being negative and thinking less of yourself. Feast on God made you in his image .

Fast from judging others. Feast in the Christ who dwells within them.

Fast from emphasis on differences. Feast on the Spirit that unites.

Fast from words that pollute. Feast on phrases that purify.

Fast from discontent. Feast on gratitude.

Fast from anger. Feast on patience.

Fast from gossip. Feast on purposeful silence.

Fast from pessimism. Feast on optimism.

Fast from worry. Feast on trust.

Fast from complaining. Feast on appreciation.

Fast from negativism. Feast on affirmation.

Fast from personal anxiety. Feast on unceasing prayer.

Fast from hostility. Feast on nonviolence.

Fast from bitterness. Feast on forgiveness.

Fast from self-concern. Feast on compassion for others.

Fast from discouragement. Feast on hope.

Fast from lethargy. Feast on enthusiasm.

Fast from suspicion. Feast on truth.

Fast from thoughts that weaken. Feast on promises that inspire.

Fast from the darkness of sin. Feast on the light of Christ.

Enjoy Lent and the beautiful spiritual journey that begins

14 February 2018

To

29 March 2018

——————-

Here’s more ideas especially for Teens and College Students

What you should really give up for Lent:

1. Snacking between meals.

2. Cracking your knuckles.

3. Plumber’s crack.

4. Instagram filters.

5. Being a backseat driver.

6. Speeding

7. Texting and driving.

8. Thinking the world owes you.

9. Using emojis to avoid talking about your true feelings.

10.Talking about true feelings through text instead of in person.

11.Not inviting your friends to Mass and Life Night because your afraid it will hurt your reputation.

12.Rolling your eyes at your parents.

13.Spitting out your gum on the street, parking lot, sidewalk.

14.Wishing for someone else’s life, relationship, or possessions.

15.Complaining.

16. The phrase, “I can’t even.”

17. Only talking to Jesus when you need something.He would like to hear from you all the time in happy and unhappy times.

18. Only talking to Jesus when you “feel” like it.

19. Wearing clothes that are too tight and draw attention only to your body.

20. Pride. Instead pray the Litany of Humility every day.

21. Being selfish. Do the dishes don’t toss them in the sink.

22. Greed. Don’t buy anything besides the essentials during Lent. Food. Lent Companion.

23. Laziness. Give up sleeping all day or zoning on TV and commit to going for a walk or run every day.

24. Gossip.

25. Impure thoughts and actions, fast from eating between meals and from sweets. Train your body to be obedient to your will.

26. Saying “God” or “Jesus” outside of a prayer, memorize Ephesians 4:29 and repeat it on the hour, every hour during the day.

27. If you lie stop it, the truth will set you free.

28. Stop doing dumb stuff that gets you in trouble neither parents or possibly the law.

29. If you’re complacent, take up Zumba.

30. Help around the house without being asked.

31. If you’re addicted to porn, sign up for CovenantEyes.com.

32. If you occasionally look at porn, sign up for CovenantEyes.com.

33. If you’re an emotional eater, keep a food/feelings journal and find your triggers.

34. If you’re wasteful, volunteer once a week at a soup kitchen.

35. If you have road rage, don’t drive.

36. Just kidding. See #28.

37. If you don’t trust God, pray the Chaplet of Divine Mercy every day. Never heard of it? Google it.

38. If you’re judgmental, pray for every person you see.

39. If you’re vain, give up makeup or your mirror.

40. If you have no idea what sins you struggle with, do an examination of conscience every night.

41. Listen to Fr. Mike’s podcasts. He’s cool

42. Give up tanning. You so pret-taaaayyy… alread-aaayyy.

43. Forgetting to water your plants

44. Fake cleaning your room.

45. Using the word “can’t.”

46. Using the word I’m sick of ….

47. Using words that don’t glorify God. See #26.

48. Bad jokes.

49. Trolling online.

50. Being sarcastic.

51. But that’s impossible for you so forget it.

52. Oh my gosh I need to stop being sarcastic. Pray for me.

53. Do back to back to back novenas for the Life Teen Staff and Missionaries.

54. Pizza.

55. Gluten

56. Talking about your special diet to get attention.

57. Texting the opposite sex to get attention.

58. Sexting.

59. Sending snapchats of strangers.

60. Stop ignoring your future career goals

61.Stop thinking all your friends got your back… they don’t

62. Stop thinking your parents suck.

63. Not apologizing when you should because it’s hard to admit you’re wrong.

64. Making excuses to not go to daily Mass.

65. Thinking about food all during daily Mass.

66. Eating donuts as a reward after daily Mass.

67. Sugar and/or creamer in your coffee.

68. Drinking more than 1 cup of coffee.

69. Underage drinking. You could get alcohol poisoning and die.

70. Energy drinks.They aren’t good for you anyway

71. Soda.

72. Stop doing all dugs that are prescribed to you. You could become addicted or die.

73. Buying spiritual books and not reading them

74. Leaving Facebook and/or Twitter open while you’re doing homework.

75. Checking your phone every 2 minutes. (LOL. You know it’s 30 seconds.)

76. Opening the fridge just to look at the same stuff that’s been there all day.

77. Telling yourself you’re fat.

78. And stupid. And anything less than the truth that you’re an amazing beloved child of God.

79. Leaving lights on.

80. Pulling the victim card when things go wrong.

81. Being embarrassed when you need help from a therapist in order to live a happy, full life.

82. Not going to counseling or therapy because you think it means you’re weak. Your strong

83. Staying closed off to the glory of God’s presence around you all day ‘ery day.

84. Refusing to recognize God in your neighbor.

85. And God in your family. Even the most annoying members. God loves them. How will you?

86. Hiding your faith from those around you. It’s Lent. Share what God is doing in your life these 40 days.

Posted in Ahlbacks Disease, Arthritis, Avascular Necrosis, Awareness, Blessed, Bone Health, BreakThroughCrew, Cancer, Cardiovascular, Chronic Pain, Coping with Stress, Disclaimer, Ease your Stress, Energy, Happiness, Inflammation, Life, Meditation, Mindfulness, Pain, Sleep Better, Thoughts, Uncategorized

Relax and Help Pain & Anxiety Through Various Techniques

I used to be stressed all the time. Especially when trying to manage life with one or two chronic conditions.

Now it’s occasional stress and pain all depends…..

But I have found some relief and I believe it’s because I have learned to relax using a variety of methods. My favorite is breathing 4-7-8 I read about this from Dr Andrew Weil .

This is followed by the five-step procedure listed below:

1 Exhale completely through your mouth, making a whoosh sound.

2 Close your mouth and inhale quietly through your nose to a mental count of four.

3 Hold your breath for a count of seven.

4 Exhale completely through your mouth, making a whoosh sound to a count of eight.

5 This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Dr Andrew Weil emphasizes the most important part of this process is holding your breath for eight seconds. This is because keeping the breath in will allow oxygen to fill your lungs and then circulate throughout the body. It is this that produces a relaxing effect in the body.

I personally find it relaxing and you can use it anytime you feel stress and or anxiety.

I’ve tried a few things and this is the topic for today.

Daily I use

I use breathing 4-7-8i

I also am grateful for everything

Weekly

EFT Tapping (more about that below)

I also practice mindful meditation a few days a week when I walk especially.

I want to share with you ways that helped me, and maybe they can help you.

Make sure you get the ok from your doctor before starting anything new.

Relaxation Techniques
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 that add to disease and poor health. To effectively combat stress, we need to activate our body’s natural relaxation response.

You can do this by learning and practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga.

Adding one or all of these activities into your life can help really reduce your everyday stress, and it will boost your mood, and improve your mental focus and physical health.

What is the relaxation response?
When stress overwhelms your nervous system, your body is flooded with chemicals that prepare you for “fight or flight.

Your 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-health both physical and emotional.

I was at my Naturopath’s a few months ago and she did what she called tapping. I felt this sense of peace and relief, like a huge weight was lifted from my shoulder.

If you’re like me and many other people, you feel trapped, whether it’s due to daily stress , work or school stress, family stress , stress that comes with having a chronic condition etc…we all can get caught in this cycle. The Stress Cycle

You’re tired of feeling sad, depressed, anxious, discontent, and unwell. You’re sick of the expensive and ineffective treatments. You’re fed up with relinquishing the power over your health and happiness to doctors.

You want to be your best, living a life that is filled with peacefulness, joy, and fulfillment, from day to day and moment to moment.

Tapping

Meditation

Yoga

Deep Breathing

These can all help I will post some links below to help you learn more.

No one can avoid all stress, but you can learn to how to counteract its detrimental effects in the body mind and spirit.

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
muscles relax
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.

There is no single relaxation technique that is best for everyone. 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 may 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 may respond best to stress relief activities that areenergize 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.

Deep breathing
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.

Mindfulness meditation
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.

By focusing your attention on a single repetitive action, such as your breathing, 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.

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:
Running
Walking
Swimming
Dancing
Rowing
Climbing
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
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.
Practicing visualization
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 rise or set
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.
Tai chi
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.
Self-massage
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.

Start a regular relaxation practice
Learning the basics of these relaxation techniques 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 I mean we surely can find 10 minutes….If you’d like to maximize the benefits, work toward 30 minutes to an hour…I am still working on this myself. I’m good for 15 minutes.

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.

Just don’t practice this stuff when you’re sleepy. These techniques are so relaxing that they can make you very sleepy I have fallen asleep many times when learning to meditate or use sounds to help me relax.

However, you will get the most benefit if you practice when you’re fully alert.

Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. Just keep trying.

If you exercise, improve the relaxation benefits by adopting mindfulness, 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.

Now tapping this provides relief from chronic pain, emotional problems, disorders, addictions, phobias, post traumatic stress disorder, and physical diseases. I read Tapping is newly set to revolutionize the field of health and wellness, the healing concepts that it’s based upon have been in practice in Eastern medicine for over 5,000 years.

Like acupuncture and acupressure, Tapping is a set of techniques which utilize the body’s energy meridian points. You can stimulate these meridian points by tapping on them with your fingertips – literally tapping into your body’s own energy and healing power.

The basic technique requires you to focus on the negative emotion at hand: a fear or anxiety, a bad memory, an unresolved problem, or anything that’s bothering you. While maintaining your mental focus on this issue, use your fingertips to tap 5-7 times each on 12 of the body’s meridian points.

Tapping on these meridian points – while concentrating on accepting and resolving the negative emotion – will access your body’s energy, restoring it to a balanced state.

You may be wondering about these meridians.

Put simply, energy circulates through your body along a specific network of channels. You can tap into this energy at any point along the system.

This concept comes from the doctrines of traditional Chinese medicine, which referred to the body’s energy as “ch’i.” In ancient times, the Chinese discovered 100 meridian points. They also discovered that by stimulating these meridian points, they could heal.

Call it energy, call it the Source, call it life force, call it ch’i… Whatever you want to call it, it works.

In some ways, Tapping is similar to acupuncture.

Like Tapping, acupuncture achieves healing through stimulating the body’s meridians and energy flow.

However, unlike Tapping, acupuncture involves needles! “No needles” is definitely one of the advantages of Tapping.

Here is a video of how to begin tapping to ease pain another video is to help anxiety

For Pain Relief. https://youtu.be/5hYE0Wt4Sxs,

https://youtu.be/tQRQn1NpkzA ,

Tapping PainRelief

Pain relief Tap version 2

All About EFT Tapping https://youtu.be/ZfZBHWSbrsg

Tapping helps to heal-many parts of your life TEDx

TEDx Tapping https://youtu.be/ZfZBHWSbrsg

Some other links for meditation

Meditation For Pain https://youtu.be/r3qBlVfPzXo

Tibetan Sounds Meditation https://youtu.be/RgqxZU6_qOY

Help chronic pain and disease https://youtu.be/gaY4m00wXpw

Yoga for beginners with disabilities Yoga if disabled https://youtu.be/tyeMFy9KkTY

Posted in Ahlbacks Disease, Ancestry, Arthritis, Awareness, Blessed, Bone Health, Chronic Pain, Coping with Stress, Diagnosed, God, Life, Mindfulness, Opinions, Positivity, Thoughts, Uncategorized, Vision

Walking With God

Make sure you are doing what is important to God—not just what is important to everyone else you know.

We gave a tendency to worry more about what other people think vs what God thinks

From an early age we work to get the approval from others,whether it was proving to our parents that we could ride a bike without training wheels, or struggling to get that C to an A.

Through the years it can become a problem for us as it can cripple us emotionally and spiritually.

We need to get to the point where we don’t care what the media says, how colleagues feel about us, or live in state of constant fear or agony of what others think.

The other person is not going to worry about it, or stay awake at night upset that you’re offended. You can’t be responsible for other people’s words, actions, or decisions as hurtful as they can be.

We all want to be congratulated for a job well-done from even acquaintances, but what happens when they don’t, or you are not acknowledged in some way.

Some think it’s painful not to always be told great job ….. for me personally I learned a long time ago you can’t please everyone and more often it’s our family and friends that seem to be the most critical.

They always feel the need to judge you in some way.

But learn to regroup, refocus, and rise above petty people, sin, and caring what others think of you.

They don’t really know your story, but Christ does.

So, where do we begin and do we need to take ownership?

Look if you are working hard doing or trying to do the right thing , being a good citizen, being kind, respectful to all people. And taking good care of yourself . Be proud of yourself and always strive to do better. But realize you will never please everyone.

Maybe just don’t worry so much about those critical people in your life and certainly lose those who are bad for you. You know those few co workers or friends that egg you on to do shit that you know is wrong or unproductive or unprofessional.

It’s really better to mind your own business and focus on work or school verses having to be someone your not.

In Philippians 4:6-7, we are told to relax, and go to God for relief and strength. “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

Our minds can dictate our feelings and vice-versa, so every time we are worried about what others think switch to a scripture, prayer or praise.

You can say “I trust the God not my feelings.”

Add your name to a scripture. It can really personalize it and help you grow closer to the Lord.

1 Peter 5:7: “Cast all your [insert your name] anxieties on Him, because He cares for you [insert your name].”

Worrying about what others think is human, but when it’s to a point where our joy is being choked, then we need to become proactive, not reactive.

Take people out of your courtroom of justice, and offer them to God, and also humble yourself.  It’s simply not worth it for your health, or hindering your walk

Posted in Awareness, Disclaimer, Energy, Happy New Year, Mindfulness

Digital Detox For 2018

Digital Detox For 2018

Don’t let cell phones run your life and unplug once in awhile.

Learn to put that cell phone down and live in the present.

Stop worrying about what everyone else is doing on social media and enjoy your life right now.

Turn off your notifications for most if not all apps.

You must get detached from your cell phone.

Balance your life improves health

Get rid of toxic people on social media. People you follow who you think are your friends and really are not unfollow or unfriend them.

Get rid of all those fb pages you liked.

Rules to have a better quality of life and better sleep.

1-No phone in bedroom unless an emergency

2-No phone use while eating dinner

3-Shut your phone off for 30 minutes to 1 hour a day. To focus on you read a good book, meditate, exercise color, take a relaxing bath ……

Put the phone down

Apps that help you

1-Digital detach-Tracks your usage …do you even realize how much your on that phone and social media???

2- Onward

Go for a walk or clean the house without your phone being right there.

When you ignore the people near you to talk and view what people are doing far away you may have a problem

High School,College, Parents when you are so attached to your cell phone you ignore people around you means you have a problem.

But….. it’s effecting HS and College Kids because it’s making them more reliant on virtual communication while inhibiting their ability to converse in person. 

Meaning they can’t communicate well face to face !!

While the practicality of cell phones is unparalleled, the reliance students have on them is unhealthy.

Nomophobia is a term abbreviated from the phrase “no mobile-phone phobia,” meaning “fear of being without a mobile device, or beyond mobile phone contact.”

Posted in Awareness, Happiness, Happy New Year, Life, Meditation, Mindfulness

Happy New Year

May Light always surround you;

Hope kindle and rebound you.

May your Hurts turn to Healing;

Your Heart embrace Feeling.

May Wounds become Wisdom;

Every Kindness a Prism.

May Laughter infect you;

Your Passion resurrect you.

May Goodness inspire

your Deepest Desires.

May you remember to always love yourself and know you are made in the eyes of God.

May you always be kind to others.

May you always be the best person you can be.

May you always think before you act.

May good godly people enter your life and those who are not godly exit

Through all that you Reach For,

May your arms Never Tire.

Remember

Don’t Drink and Drive & Don’t Drive Buzzed

May you have A

Happy Healthy Joyful and Prosperous New Year

Posted in Arthritis, Avascular Necrosis, Awareness, Blessed, Bone Health, BreakThroughCrew, Cardiovascular, Chronic Pain, Coping with Stress, Diagnosed, Eat Healthy, Energy, exercise, Factor V Leiden, Food Is Thy Medicine, Heart Disease, Hypothyroidism, Inflammation, Life, Mindfulness, osteoarthritis, Osteonecrosis, Positivity, SONK, StopTheClot, Thoughts, Uncategorized, Vision, Weather, WegoHealth, Winter, Women

1 year ago I decided to take my health back

Happy Anniversary To My Health….

I was always pretty healthy ….until I wasn’t.

I gained weight , injured my knee gained more weight was diagnosed with one thing after another and it was really exhausting.

First osteoarthritis and hypothyroidism at age 45

They torn meniscus age 51

Then thanks to the meniscus tear Osteonecrosis set in my knee….

Then she 53 diagnosed officially with spondylolisthesis and a bilateral pars fracture

I had the spondylolisthesis before but my former PCP never told me I had it. But I seen it on an old Mri.

The pain every where was exhausting and some days it still is.

But I decided the heck with all these doctors and I decided to eat mostly plant based but I do still eat chicken fish or turkey now and then and rarely beef.

I ride my recumbent bike 2x a day and I walk when I can. And some days even when I should rest I go walk anyway.

Today’s pictures and videos are from my morning walk : and it’s also one year ago I quit smoking……so it’s a great day !

Pain or no pain I’m not going to just sit around.

Sitting is death

Moving is life

And ya know after I’m done I feel so much better.

1 year since I’ve quit smoking after being a smoker for 40 years. My lungs are feel better my walking speed has improved my distance has improved

1 year since I started eating a healthy mostly plant based but I’m not a vegan and it’s good clean healthy real colorful food . I am using food as medicine in a way to fight pain and inflammation . Now sure I eat a cookie or 2 now and then just not every day. And all my other choices are good so I don’t deprive myself of a treat now and then.

And for having Osteonecrosis,Osteoarthritis, Spondylolisthesis with a bilateral pats fracture in my L5 S1 I feel pretty darn good today even in this cold weather.

Just need to drop some weight one step and one day at a time.

I have taken my life back and no one is going to stop me !

Tomorrow I may be in pain and that’s ok. I can accept that but as long as I know I am doing all I can to combat my pain and keep my body moving and providing it with the best nutrients possible(most of the time)

It’s a win win for me ,one day at a time !

Keep your meds , keep your cigarettes keep your junk fast food.

Body Heal Thy Self

Posted in Ancestry, Disclaimer, exercise, History, Meditation, Mindfulness, Thank You, Thoughts, Uncategorized, Weather, Winter

A Treasure In My Home Town- A Need Your Vote

I love Millcreek Park

It’s located in Youngstown Ohio-and I Love Lanterman’s Mill

Link to vote for my photo

Link to vote

http://woobox.com/bq82rg/gallery/bXZRTqzp9Kc

Voting ends 12/20/2017

Lanterman’s Mill One of Mahoning County’s most historic landmarks, Lanterman’s Mill was built in 1845-46 by German Lanterman and Samuel Kimberly. Restored in 1982-85 through a gift from the Ward and Florence Beecher Foundations, this community treasure represents one of the many pioneer industries developed along Mill Creek and operates today as it did in the 1800s, grinding corn, wheat, and buckwheat.

Visit Lanterman’s Mill and step into the past. Observe the pioneer ingenuity involved in the early production of meal and flour, smell the sweet aroma of freshly ground grains, and feel the rumbling vibrations of the massive stones as the various grains are ground. You can also Browse the gift shop located in the Mill to find unique items and charming wares made by local artisans. They have stone-ground cornmeal, buckwheat, and whole wheat flour that are preservative-free and can be purchased in the gift shop and at local participating stores.

You can Call them at 330.740.7115 for information regarding their stone-ground flours and meal. Download a brochure for delicious recipes using your Lanterman’s Mill products.

Here’s a picture I took today while walking. My walk wasn’t to long today because it was only 15 degrees Fahrenheit out.

And a quick video.

Photo and video taken by me

Deborah Andio

Posted in Awareness, Blessed, Faith, Herbal, Life, Meditation, Mindfulness

Holiday Stress Relief

The holidays are a time to enjoy family and gatherings, delicious meals, and decorating the tree & the house.

There never seems to be enough time to accommodate all the traditions and activities while still maintaining your normal life buying gifts or preparing your home for company also adds up rather quickly.

Family situations are another factor that add to increased stress levels during this time of year. Getting the right gift. Or worried you cannot afford gifts because your company laid off.

Whether it’s dealing with family members who are ill, or kids acting up or just deciding where to celebrate the holidays or who to invite can be a struggle in itself.

Worried that your Uncle drinks to much and falls into the Christmas tree. Or cousin sue is off so busy using drugs and doesn’t even bother to show up at all.

Or if you live hundreds of miles away facing they holiday alone can be stressful and also bring about sadness and anxiety.

When your living with a chronic condition we are often hard on ourselves because we can’t always do the things we used to do.

Let’s face it Holidays are Stressful!

And even though we can’t wave a magic wand and make it all disappear there are a few ways to help ease our stress and anxiety.

Because stress can lead to many things that can effect our health and mental wellness including, but not limited to:

Elevated blood pressure

Exhaustion

Headaches

Moodiness

Trouble sleeping

Anxiety

Depression

More pain if you suffer from a chronic condition

While holiday stress may seem quite inevitable, don’t worry, there are many ways to naturally cope with holiday stress!

Methods such as acupuncture, massage therapy, hydrotherapy aromatherapy, yoga, meditation, and exercise can help bust up the stress.

Acupressure

isan effective form of stimulation used to help relax the muscles. If done regularly, this method of self-massage can sustain improvement and minimize recurrence of symptoms. Be patient and consistent when practicing acupressure on them. A simple way to stimulate these points is to press firmly with a finger in a rotary movement or an up-and-down movement for several minutes at a time. It is recommended that you use this information under the guidance of your physician.

Massage therapy appears to have few risks when performed by a trained practitioner. However, massage therapists should take some precautions in people with certain health conditions.Make sure they are licensed. Examples

In Swedish massage, the therapist uses long strokes, kneading, deep circular movements, vibration, and tapping. Sports massage is similar to Swedish massage, adapted specifically to the needs of athletes. Among the many other examples are deep tissue massage and trigger point massage, which focuses on myofascial trigger points muscle “knots” that are painful when pressed and can cause symptoms elsewhere in the body.

Hydrotherapy

Water in all of its forms, such as liquid, steam or ice, continues to be a therapeutic method of helping people feel better during stressful times in life. Hydrotherapy is a popular and effective way to help people ease life’s stressors. Research has shown a link between starting hydrotherapy and seeing a decrease in a person’s depression or anxiety levels.

The idea of hydrotherapy originated in the 19th century with Sebastian Kneipp’s water therapy practices designed to rid the body of toxins. Now, hydrotherapy is a widely used method to treat many different medical ailments or chronic issues, such as stress and chronic pain.

Aromatherapy Essential Oils for Stress Relief and Sleep. Scents are powerful a simple smell can immediately trigger a powerful memory, place, or person.

Essential oils like lavender have even been shown to react the same way biochemically that anti-anxiety medications do with certain neuroreceptors.

LavenderLavender essential oil is the most used essential oil in the world today. Today, lavender oil benefits for your body include the following:

lowers anxiety and emotional stress,Improve brain function Improve sleep. It’s relaxing to Spray some on your pillows.

Vetiver oil

Vetiver is known as a sacred herb valued because of its uplifting, soothing, healing and protective properties. It’s a natural body cooler making it extremely popular in tropical countries. In fact, in India and Sri Lanka it’s known as the “oil of tranquility.”

Ylang Ylang

This popular essential oil can treat anxiety and depression due to its calming and uplifting effects. Ylang ylang helps with cheerfulness, courage, optimism and soothes fearfulness. It may calm heart agitation and nervous palpitations and is a moderately strong sedative, which can help with insomnia.

Bergamot is commonly found in Earl Grey tea and has a distinctive floral taste and aroma. Bergamot oil is calming and often used to treat depression by providing energy; however, it can also help with insomnia induce relaxation and reduce agitation.

Chamomile

A peaceful, calming scent, chamomile benefits inner harmony and decreases irritability, overthinking, anxiety and worry. An explorative study conducted at the University of Pennsylvania School of Medicine on the antidepressant activity in chamomile found that this essential oil “may provide clinically meaningful antidepressant activity that occurs in addition to its previously observed anxiolytic activity.”

Yoga

Practicing yoga is proven to calm you It can lower your blood pressure, provide relief for chronic back pain and even relieve symptoms of anxiety and depression.

Check with your doctor if you have muscle skeleton issues before starting

Meditation

Anaturally hypervigilant brain is not well-suited to modern life and can easily turn into an anxious mind. If you want to overcome anxiety without medication, mindfulness meditation is a proven way to reduce anxiety and stress and improve your overall well-being. It does more than temporarily help you relax.

How to meditate: Simple meditation for beginners

1. Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.

2. Close your eyes.

3. Make no effort to control the breath; simply breathe naturally.

4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation.

5. Start with 5 minutes a day twice a day then build up to 15 minutes

Exercise

Stress is an inevitable part of life. Seven out of ten adults in the United States say they experience stress or anxiety daily, and most say it interferes at least moderately with their lives. Exercising Body and Mind

The physical benefits of exercise-improving physical condition and fighting disease—have long been established, and physicians always encourage staying physically active. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate.

When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So it stands to reason that if your body feels better, so does your mind. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress. Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins. And conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy.

Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.

Prayer

When stress & anxiety’s got you in its grip, it’s hard to avoid worrying. But there’s a technique that can help. I call it “breathing prayer

Try this: Close your eyes and inhale slowly, imagining pulling the Spirit in so fully that it fills every pore of your body. Make sure your stomach expands; you want to be pregnant with peace. Exhale slowly through your nose.

You can pray while you do this (though if you’re anxious when you start, you probably won’t think of it until after a few breaths, when your head starts to clear). Simple prayers work best:

While inhaling

While exhaling

Come Holy Spirit…

fill my heart

Lord Jesus…

grant me your peace

Lord Jesus…

I love you

If you practice when you’re not in the throes of wild anxiety, it will be easier to pray this way when you are. But “breathing prayer” is a good addition to any regular prayer time. Anything that clears the head and calms the body frees us up to hear God better. And that’s what prayer is all about.

Always Check with your doctor if you have muscle skeleton issues before starting any yoga or exercise program.