Posted in Awareness

Happiness In Daily Meditation

If there is one thing common in all of us, it is the urge to be happy and have and enjoy a satisfied in life. Whether a crying baby, an insecure teenager, or a responsible family person, we all seek something that would comfort us especially when under stress.

But the question is: Are we looking for happiness in the right place?

A partner, a new home,car, fame,vacation, money, jewelry material things are nice but the won’t make you “happy”

It’s a quick fix that doesn’t last long.

Cars break down, Bills roll along and there goes the money, that dream vacation seemed like a lifetime ago.

The real source of happiness lies in the clarity of our thoughts.

External factors can only be pleasurable as long as we are happy from the inside.

According to Buddha, meditation trains the mind to “not dwell in the past or contemplate about the future.” It lets the mind settle in the ‘now’ and allows us to see the beauty of the present. Before you read on, here is a link to a 3 minute exercise to try.

It is a science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students or employees.

mindfulness-exercises

You can download their free PDF here

Meditation establishes a secure connection between our internal and external worlds.

It awakens the body and benefits all aspects of the conscious and subconscious layers of the mind.

Out of the numerous perks that meditation gives, a few are listed below.

More Fitness

More Focus

More Happiness

More Peace

More Clarity

More Immunity and so many more benefits

To read more click on provided link PositivePsychology

Posted in Awareness

Arthritis Pain Do’s and Don’ts

Arthritis pain:

The Do’s and The don’ts

Will physical activity reduce or increase your arthritis pain? Get tips on exercise and other common concerns when coping with arthritis symptoms and arthritis pain.

Arthritis is a leading cause of pain and disability worldwide. You can find plenty of advice about easing the pain of arthritis and other conditions with exercise, medication and stress reduction. How do you know what will work for you?

Here are some do’s and don’ts to help you figure it out

Basics

Whatever your condition, it will be easier to stay ahead of your pain if you:

• Learn all you can about your condition, including what type of arthritis you have and whether any of your joints are already damaged

• Enlist your doctor, friends and family in managing your pain

• Tell your doctor if your pain changes

Everyday routines

Pay attention to your joints, whether sitting, standing or engaging in activity. When we have pain the last thing we want to do is move but often what we should be doing.

• Keep your joints moving. Do daily, gentle stretches that move your joints through their full range of motion.

• Use good posture. A physical therapist can show you how to sit, stand and move correctly.

• Know your limits. Balance activity and rest, and don’t overdo it.

In addition, lifestyle changes are important for easing pain.

• Manage weight. Being overweight can increase complications of arthritis and contribute to more arthritis pain. Making incremental, permanent lifestyle changes resulting in gradual weight loss is often the most effective method of weight management.

• Quit smoking. If you smoke stop. It’s not that hard , I quit smoking and so can you. Smoking causes stress on connective tissues, which can increase arthritis pain.Smoking also slows down the healing process as well as it’s a nasty stinky habit.

Exercise

When you have arthritis, movement can decrease your pain and stiffness, improve your range of motion, strengthen your muscles, and increase your endurance.

What to do

Choose the right kinds of activities those that build the muscles around your joints but don’t damage the joints themselves. A physical or occupational therapist can help you develop an exercise program that’s right for you.

Don’t just go start jogging if you have knee problems or lifting weights if you have back and joint issues.

Always consult your doctor before doing anything!!

Once you get the ok.

Focus on stretching, range-of-motion exercises and gradual progressive strength training. Include low-impact aerobic exercise, such as walking, cycling or water exercises, to improve your mood and help control your weight.

What to avoid

Avoid activities that involve high impact and repetitive motion, such as:

• Running

• Jumping

• Tennis

• High-impact aerobics

• Repeating the same movement, such as a tennis serve, again and again

Medications

Many types of medications are available for arthritis pain relief. Most are relatively safe, but no medication is completely free of side effects. Talk with your doctor to formulate a medication plan for your specific pain symptoms.

What to do

Over-the-counter pain medications, such as acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve) can help relieve occasional pain triggered by activity your muscles and joints aren’t used to — such as gardening after a winter indoors. But not everyone can take certain medications again talk to your doctor.

Cream containing capsaicin may be applied to skin over a painful joint to relieve pain, do not use if you have a scratch, cut or open wound. Use alone or with oral medication.

Consult your doctor if over-the-counter medications don’t relieve your pain.

What to avoid

• Overtreatment. Talk with your doctor if you find yourself using over-the-counter pain relievers regularly.

• Undertreatment. Don’t try to ignore severe and prolonged arthritis pain. You might have joint inflammation or damage requiring daily medication.

• Focusing only on pain. Depression is more common in people with arthritis. Doctors have found that treating depression with antidepressants and other therapies reduces not only depression symptoms but also arthritis pain.

Physical and emotional integration

It’s no surprise that arthritis pain has a negative effect on your mood. If everyday activities make you hurt, you’re bound to feel discouraged. But when these normal feelings escalate to create a constant refrain of fearful, hopeless thoughts, your pain can actually get worse and harder to manage.

What to do

Therapies that interrupt destructive mind-body interactions include:

• Cognitive behavioral therapy. This well-studied, effective combination of talk therapy and behavior modification helps you identify — and break — cycles of self-defeating thoughts and actions.

• Relaxation therapy. Meditating, doing yoga, deep breathing, listening to music, being in nature, writing in a journal do whatever helps you relax. There’s no downside to relaxation, and it can help ease pain.

• Acupuncture. Some people get pain relief through acupuncture treatments, when a trained acupuncturist inserts hair-thin needles at specific points on your body. It can take several weeks before you notice improvement.

• Heat and cold. Use of heat, such as applying heating pads to aching joints, taking hot baths or showers, or immersing painful joints in warm paraffin wax, can help relieve pain temporarily. Be careful not to burn yourself. Use heating pads for no more than 20 minutes at a time.
Use of cold, such as applying ice packs to sore muscles, can relieve pain and inflammation after strenuous exercise.

• Massage. Massage might improve pain and stiffness temporarily. Make sure your massage therapist knows where your arthritis affects you.

What to avoid

• Smoking. If you’re addicted to tobacco, you might use it as an emotional coping tool. But it’s counterproductive: Toxins in smoke cause stress on connective tissue, leading to more joint problems.

• A negative attitude. Negative thoughts are self-perpetuating. As long as you dwell on them, they escalate, which can increase your pain and risk of disability. Instead, distract yourself with activities you enjoy, spend time with people who support you and consider talking to a therapist.

Wishing you a pain free day

Deb

Posted in Awareness

Make your own hand sanitizer

 

When it comes to preventing the spread of infectious diseases like colds , flu, and now COVID-19, nothing beats good old-fashioned hand washing. 

But if water and soap aren’t available, your next best option, according to the Centers for Disease Control and Prevention (CDC)Trusted Source, is to use an alcohol-based hand sanitizer.

Unless you have a stockpile of store-bought hand sanitizer, you’ll likely have a hard time finding any at a store or online right now. Due to the rapid spread of t covid19 most retailers can’t keep up with the demand for hand sanitizer.

And you will find price gouging all over the internet and  SHAME on YOU that takes advantage of others !

The good news? All it takes is two-three ingredients to make your own hand sanitizer at home. Read on to find out how.

 

Making your own hand sanitizer is easy to do and only requires a few ingredients:

The key to making an effective, germ-busting hand sanitizer is to stick to a 2:1 proportion of alcohol to aloe vera. This keeps the alcohol content around 60 percent. This is the minimum amount needed to kill most germs, according to the CDCTrusted Source.

 

Hand sanitizer recipe

What you’ll need: 

  • 3/4 cup of isopropyl or rubbing alcohol (90-99 percent)
  • 1/4 cup of aloe vera gel (to help keep your hands smooth and to counteract the harshness of alcohol) I like
    Fruit of the Earth Aloe Vera 100% Gel Crystal Clear but as long as its pure aloe it should be good and should not cost more than 6 – 8 bucks for a 24 oz size
    isopropyl or rubbing alcohol (90-99 percent) costs 1-2 bucks
    optional for scent
  • 3 drops of essential oil, such as lavender oil, eucalyptus, orange or you can use lemon juice instead. Too much will dry out your skin.

Directions:

  • Pour all ingredients into a bowl, ideally one with a pouring spout like a glass measuring container.
  • Mix with a spoon and then beat with a whisk to turn the sanitizer into a gel.
  • Pour the ingredients into an empty bottle or spray bottles for easy use, and label it “hand sanitizer.”

Keep out of reach of children

The information provided on this site is opinion and entertainment only and is not ever intended as a substitute for advice from your physician or other health care professional.

You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment.

Deb Andio

Posted in Awareness

What to do if you suddenly run out of energy-spoons when traveling

I love to travel but when I do, I know when I get home I will be wiped out by fatigue for sometimes 2-3-4 days.

This little mini trip was no exception.

Fatigue can often be described in various ways. Sometimes it is described as feeling a lack of energy and motivation (both mental and physical).

I had the privilege of going to Washington DC the last week of February 2020.

I participated in rare disease week, spoke on Capitol Hill seen so many historical places and also participated in a focus group.

It really was an amazing trip.

It was also exhausting.

I pushed my body to the limit, correction beyond my limit. I walked far too many steps than I was used to. But ya know what I did it, I made it sure it was tiring but I made it.

And I would do it all over again.

Of course I am paying the price now as I was literally exhausted for 3 days after I got back home.

But I enjoyed every minute of it.

A few things also caused me to use up a lot of my saved energy or spoons

Example: On the last night in Washington DC after I attended a focus group , I wanted to go on a bus tour for like an hour or 2, see some monuments at night but I was tired

I called the consiere who said the trolly picks you up at the hotel and brings you back to the hotel. I was sold and went on a night tour, we went to MLK monument, Jefferson,Back to Capitol at night, the White House , Korean War vet and Vietnam memorial, Lincoln monument, Arlington cemetery and lastly the Iwo Jima memorial, one of out lasts stops.

I was feeling great tired yes but invigorated from this tour, a woman younger than me also on the tour who had MS lost her balance when she was walking to the Iwo Jima memorial her cane went flying she fell, and as she was going down she tried to grab onto me and this caused me and a young man to also lose balance and so I fell, and he did to but he kind of rolled.

I however hit the ground so hard knee first I thought I shattered it.

All I did was pray dear GOD protect me , please don’t let this be the way my trip ends.

Thankfully this happened at the end of the tour. I felt pain and numbness but I also felt my knee swelling fast.

The tour bus dropped me off at the Capitol Hilton

I hobbled to my room after the tour starving, ordered room service cleaned my knee which by now was the size of a grapefruit .

I was hurting scared and a bit pissed off, should I go to the ER? Do I just wait when I get home tomorrow?

I called the George Washington Hospital and was told they are full of flu patients would have at least a 6 hour wait but I could come in.

I chose to wait.

I don’t think the woman on the tour meant to do that. It’s a natural reaction to reach out and stop from falling.

I think I was also so tired I just couldn’t keep myself from falling. That’s what pissed me off.

All my energy just went down the drain. I was hurt exhausted and I mean I was hurt.

I probably should have went to the ER

I chose to tough it out. Hobbled and got 2 buckets full of ice and made my own ice packs from zip lock bags wash cloth and hair scrunchie.

Oh I needed energy and was totally depleted but I had to dig deep and get moving for that ice.

All that great mojo was gone in an instant.

We cannot store up extra energy or “spoons” to use later unfortunately so sometimes we have a tendency to over do it when we feel good. And then when shit happens it’s exhausting.

Room service came with my leg propped up , so I ate and went to bed. The pain was so intense I was worried how the hell was going to make it through the airport the next day.

People see you are doing ok and this can lead them to assumptions – Some people thinking your suddenly well because you had a few good days .

People just don’t realize how much pain a person may be in because it’s an invisible disability.

People also don’t realize that a few goods days is exhausting.

And when you get hurt and you already suffer from chronic pain I swear it’s intensified 10 fold.

I’m usually a happy person and pain or no pain I am grateful that I am alive and can move.

That night I did all I could not to cry.

One thing pain has taught me is how to deal with pain.

I wish I didn’t have pain I hate it because pain is more than an occasional visitor in my body it’s more like a permanent unwelcome tenant.

Every time I feel a bit better something happens and the flipping pain is back all over again.

Most people have no idea what living with chronic pain is like.

I used to get offended when people would not recognize chronic joint pain as a disability.

I would love to see many of those who think that oh joint pain is no big deal do what I do in a day with the level of pain I have and still be as happy as I am.

Because I am happy, I just have to pace myself.

My life is all about pacing.

This is because everything I do cook, clean, sleep, walk, blog, travel, advocate,it all takes time. This gradual approach to every aspect of my life is not only about enlightenment or mindfulness.

It is about pain. Or more specifically, trying minimize it. Minimizing it is the key because I’ve learned it just can’t be avoided, at least not entirely, no matter my effort.

So take those spoons and energy and live your best life . You cannot store spoons but you can learn what to do when your spoons run out .

And remember rest even when your on vacation, eat well so you can be strong and hopefully you come home in the same shape as when you left.

It’s been a week since I’ve been home knee still swollen like a grapefruit

I did ho see my ortho and had xrays. I have a bad bone bruise and a lot of soft tissue swelling

It’s gonna take 4-6 at least I was told weeks and I hope it is back to where it was before the fall.

I’ll keep you updated

Please send positive vibes

Thanks

Deb

Also if you don’t know about spoon theory here is a good link

https://www.healthline.com/health/spoon-theory-chronic-illness-explained-like-never-before#1

Posted in Awareness

What Really Helps Arthritis

If you’re asking yourself- what can help my arthritis, I will try to clear up a few of the most popular misconceptions for you.

Here’s are a list of the most common questions about Arthritis and the facts about what can help arthritis pain.

1. Fact or Fiction? There is no cure for arthritis

True. There is no cure for arthritis; however, the discomfort and pain can be managed through medication, heat, splints, braces, adaptive devices and learning new ways to accomplish everyday tasks and activities.

2. Fact or Fiction? The weather makes a difference in how my joints feel

Fact. There’s a reason people move to Arizona. Dry, warm weather reduces joint pain. When the humidity is high and barometric pressure is low, particularly just before a storm, if you have arthritis you may feel increased pain or stiffness. If you live in a hot, humid climate, a dehumidifier in your home can help.  Most air conditioning systems also help reduce humidity, run it during the day and even overnight to help you sleep comfortably.

3. Fact or Fiction? My diet makes a difference in my arthritis symptoms and how I feel

Fact. Excess weight puts more stress on your joints. Keeping your weight in check helps protect them. Eating a balanced diet rich in fruits and vegetables and a mix of grains and proteins makes good sense for everyone.

4. Fact or Fiction? I can’t exercise because I have arthritis

Fiction. Movement, including gently stretching, is important to increase strength and flexibility. Exercising also reduces the pain and stiffness in your joints. I love my recumbent bike.

You just have to think about how you work out. If running aggravates the arthritis in your knees and makes them ache, switch to a less intense and less weight-bearing exercise like swimming, biking or yoga.

Always consult with your health care provider before starting an exercise program.

5. Fact or Fiction? Nothing will reduce the pain of my arthritis

Fiction. Heat, ice, prescription and non-prescription medicines, topical ointments and splints can all help alleviate the pain and swelling associated with arthritis.

Cold and heat can both help when dealing with arthritis pain. Using heat in the morning relaxes muscles and reduces stiffness.

Using ice at night lessens joint inflammation for most people.

I personally like the heat from thermacare heat wraps. My joints just don’t tolerate cold.

Over-the-counter medications and prescription drugs can also be very beneficial in helping to control arthritis pain.

Non-prescription medications, including aspirin, ibuprofen, and acetaminophen, help control pain and swelling. But everyone can’t take them. Example you cannot take NSAIDS if you have had bariatric surgery. So always talk to your doctor.

Prescription medications, like COX-2 inhibitors, anti-TNF compounds, steroids, and disease-modifying anti-rheumatic drugs (DMARDs) help reduce swelling and pain and can prevent further damage. However steroids are known to cause Avascular Necrosis- Osteonecrosis

Speak with your health care provider or pharmacist to make sure you are taking the right medication, even nonprescription drugs can be harmful or ineffective if you are not taking them correctly or if they may cause an interaction with your other medications

Posted in Awareness

Giving Tuesday

Today is GIVING TUESDAY and I want everyone to research a charity before just giving to one.

Some charities no longer seem to be running.

Example

The NONF – which I used to donate and be a member of

Since 2017 they haven’t filed a tax return so they are no longer active

So I won’t give there until they are active again.

So I now donate to

AF (Arthritis foundation) on occasion

St.Judes Children’s Hospital and

Shriners Hospital

Local Battered women’s shelter

Local rescue mission

To search for a charity in USA look it up here.

Type in a specific name or a partial name like Avascular Necrosis and Osteonecrosis and many will pull up but you will see many if not all are no longer available to donate to.

Look them up via irs or attorney general web sites.

Watch out for charities on social media – not all may be legit.

https://apps.irs.gov/app/eos/

GivingTuesday is a global generosity movement unleashing the power of people and organizations to transform their communities and the world.

We have made it through Thanksgiving, Black Friday, Small Business Saturday, Sofa Sunday Cyber Monday.

Today is the day to giveback!

Do a good deed

Donate to a cause or charity

But be a smart giver – Do your homework! Font get scammed

Make sure all websites you may want to donate to are secure and legit. https://

https is a must

Look out for fake charities posing as the real deal.

Example the United Way is legit but United Ways mmm nope. etc.

Watch out for social media requests

Giving Tuesday

Created in 2012 by the 92nd Street Y (a New York City cultural center), #GivingTuesday is a global day of giving fueled by the power of social media and collaboration that celebrates and supports giving and philanthropy.

According to the official Giving Tuesday website, it has over 30,000 partners in 68 different countries, and since its inception it has generated and estimated 470% increase in online donations on the Tuesday after Thanksgiving.

The Giving Tuesday Ask

Just find a way for your family, your community, your company or your organization to come together to give something more.

Then tell everyone you can about how you are giving. “Join us and be a part of a global celebration of a new tradition of generosity.”

Celebrate Giving Tuesday

There are a number of official online and offline Giving Tuesday events scheduled, and you can join any one (or more!) of them.

Supporting a cause (or causes), can take many forms. It can of course mean cash gifts to organizations in your community, or in your marketspace.

Donations can also be goods and services, including excess inventory or business equipment and supplies.

You or your company can band together to collect donations of goods (like toys over Christmas, or canned goods for a food bank) for a local charity or shelter.

As an individual you can do many things if you don’t have the money, but note even 1 dollar can go a long way at a food bank.

Donate Time many don’t have money to donate and that’s ok. Donate your time instead. Help out at a food bank .

Volunteer in the Hospital be a baby cuddler

Serve food at a mission

Sit with a hospice patient so their family can have a break

Visit a nursing care facility

Volunteer doing something you love

If your a retired teacher help a struggling student.

Donate kindness – lord knows we have a kindness deficit -so many people today are so quick to throw shade and hate- Choose kindness

Be kinder to co-workers

Be kinder to the elderly

Hold open a door

Say please and thank you

Be a better human being

What ever you do give from your heart

Happy Giving Tuesday

Posted in awards,patient leader, Awareness

WEGOHealth Awards2019©

Wow I am beyond honored I’ve now also been

Nominated for Patient Leader Hero- Healthcare Collaborator – Rookie of The Year and Best In Show Blog

img_3146

Endorsements Now Open If You Would Like to Vote (link below)

I have been nominated for the past few years in various categories

Thank You for considering Endorsing my nominations

It’s deeply appreciated

My Profile and Info WEGOHealth Link

Avascular Necrosis-Osteonecrosis Education

FlexitarianForLife

My Links

https://avascularnecrosiseducation.com/

www.ChronicallyGratefulDebla.com

https://www.facebook.com/AvascularNecrosisEducation/

https://flexitarianforlife.wordpress.com/

 

https://twitter.com/debbiea001

https://twitter.com/OsteonecrosisMe

https://www.instagram.com/chronicallygratefulme/?hl=en

https://www.instagram.com/deborah_andio/

https://www.facebook.com/ChronicallyGratefulDebla/

 

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Posted in Arthritis, Awareness, Bone and Joint Health, Bone Health, Grateful, Inflammation, Knee, Weather, Weather and Joint Pain

Bombogenesis and Joint Pain

I’ve heard a lot about Bombogenesis, it’s a popular term used by meteorologists, occurs when a midlatitude cyclone rapidly intensifies, dropping at least 24 millibars over 24 hours. A millibar measures atmospheric pressure.

Remember your great-aunt used to to say she “feels” a storm coming on, she was probably predicting the weather with some accuracy. You probably laughed.

But now you know exactly what she meant.

Barometric pressure is the weight of the atmosphere that surrounds us. Barometric pressure often drops before bad weather.

Lower air pressure pushes less against the body, allowing tissues to expand. Expanded tissues can put pressure on joints and cause pain.

Arthritis and joint pain affects everything within the joint, including the lining and ligaments.

All of those tissues have nerve endings that can feel changes in the weather, which may result in tightness, stiffness, and some discomfort.

So if you plan to be active in cold weather or high altitude, warm up first with stretching exercises and wear appropriate clothing

The Arthritis Foundation published a study from Tufts University in 2007 that found that every 10-degree drop in temperature corresponded with an incremental increase in arthritis pain. In addition, low temperatures, low barometric pressure and precipitation can increase pain. Researchers are not sure why weather changes cause pain, but suspect that certain atmospheric conditions increase swelling in the joint.

As for weather-related pain, it hurts, but it’s only temporary. Your joints should return to normal as soon as the barometric pressure increases and the temperature goes up. Your great aunt may be able to predict calm weather, too, as she feels less joint pain.

Song of The Day : California Dreaming Mamas And Papas

Resource Link

https://www.arthritis.org/living-with-arthritis/tools-resources/weather/

Posted in Awareness, Disease, Education, Inflammation

Food – Inflammation And Pain Part 1 of 4

Part 1 of 4

 

When you are in pain, what you eat can have a huge impact on how you feel and your health period.

If you don’t get the proper vitamins to heal, you can prolong the pain that you are in.

In addition, certain foods can help fight inflammation, while other foods can make you feel worse.

If your in pain after an injury, or you have a condition that causes pain, you can get some relief by just eating a better.

You can also improve your mood, get better sleep, and help the healing process all with the food that you eat each day.

The Unhealthy Food You Eat Will Probably Make Your Pain Feel Worse

Junk food does a lot more to than make us gain weight.

When we eat foods that are high in sugar, this can cause pain to become worse.

Sugar can cause inflammation in the body, which is only going to add to your overall pain.

Plus if you eat food that is high in fat, you we be feeling sluggish rundown and tired all the time.

When you eat food that doesn’t provide any nutritional value, your body won’t be able to heal as easily.

Sure we may all eat a cookie or 2 or pressed for time and hit the local drive through but we cannot do that on a regular basis.

I noticed this when I started to keep a pain journal. If you want to start one here is how.

Before I get back to food inflammation and pain.

The Things to Include in Your Pain Journal 

What exactly do you log in a pain journal? Everybody uses their journal differently, but most practitioners advise including the following:

  • Give your pain a scale rating. Most pain scales  use the 0-10 rating system, with 0 representing no pain and 10 representing the worst imaginable pain. Your pain will usually fall somewhere in between.
  • Use pain descriptor words. Is your pain burning? Tingling? Pulsating? Using pain descriptor words in your journal can help you track changes and patterns in your pain quality. It can also help doctors pinpoint your type of pain.
  • Track the time of day pain occurs. Do you hurt more in the morning or the evening? How are your afternoons?
  • Note what you are doing when your pain begins. Did you just get out of bed, or had you been sitting for a while when your pain started? Were you exercising or overusing certain muscles in your body? Write down how you feel after activities, such as walking the dog or playing with the kids.
  • Look at elements that might contribute to your pain. Think about the external factors that may add to the pain, such as if you suffer from stiff joints; does this happen when it’s raining or cold outside?
  • Write down what you ate and drank that day. Foods and beverages may contribute to or worsen the pain you are experiencing. Jot down everything you ingested the day you feel pain.
  • Describe your mood. It’s also important to note your mental state and how you feel when experiencing pain. Are you depressed? Anxious? Fatigued? Obviously, the pain might be triggering these emotions, and your doctor may recommend you see a mental health specialist to deal with the feelings that arise as a result of your chronic pain.

You can also get apps like

Catch my pain

My pain diary

Are excellent apps.

Armed with your pain journal, your next visit to your health practitioner may be that much more helpful.

Now back to food

You Need Vitamins and Minerals to Help Your Body Heal

Sore and tired muscles, broken bones, joint replacements, bone disorders pulled and torn muscles and tendons all need the right vitamins and minerals in order to heal properly.

In the event of a broken bone, eating calcium-rich foods such as milk and cheese will help speed along your healing.

When your muscles are tight, eating nutrient-dense foods such as fruits and vegetables will give you the vitamins and minerals you need for your muscles to regenerate.

Healing takes time, and it will take you less time when you give your body the right nutrients.

Osteoarthritis and rheumatoid arthritis are often the culprits that cause pain, decreased joint mobility and even limit our desire to enjoy an active lifestyle. Visions of long hikes, tennis games, playing a little three-on-three basketball, or dancing the night away may encourage you to take that leap – or limp – into hip it knee replacement surgery.

A Healthy Diet Will Improve Your Pain and Your Mood

Your diet can have a big impact on your overall mood and your pain.

When you are getting the right nutrition, you won’t feel tired.

You will be able to get through your day without reaching for sugary, calorie-laden snacks. Eating well helps your mind and body.

Pain management can be a difficult process. When you are in pain, dealing with the pain can produce a negative mood. Eating healthy gives your body the tools it needs to feel better. When you have the right nutrients, your pain levels will decrease. You will have less inflammation in your body when you stay away from foods laden with sugar. Over time, your mood will improve the longer you eat healthier. If you are suffering in pain and aren’t sure what to do, it’s time to look at dietary changes you can make to feel better.

Talk with your doctor about what is best for you.

You should be checked for any deficiencies like vitamin d,b vitamins , folate, iron, magnesium, niacin, if you have a clit disorder talk to your doctor about how much or how little greens you should have or avoid, if on a statin as about supplements like coq10 and krill oil.

We have one body and it wants to heal…..

Stay tuned for part 2

Posted in Awareness, Goals

Goals Over Resolutions

So it’s a New Year : Happy 2019

I stopped making resolutions and I now aim for New Years goals

Why goals?

That’s pretty simple – because goals are more specific, whereas resolutions tend to be vague.

Goals are much more actionable, which is what makes them more effective for me.

How can you turn your New Year’s resolutions into goals?

Get clear on what you want to accomplish, why it’s important, and how you will make it happen.

Take something broad such as making more money in the next year and break it down.

How are you going to make more money? Will that be getting a promotion, changing jobs, or starting a side business?

What steps do you need to take? If you’re looking to change jobs, then you’ll need to start networking, update your resume,

Or if you want to lose weight.

And break it down, what will I do to lose weight.

Change your diet

Exercise 3-4 days a week

Get specific

You can improve your odds of successful resolution completion, however, by implementing a few simple tricks:

• Make goals small but specific . Instead of saying you want to lose 25-50 or however many pounds, aim to exercise three to four days a week for the next 30 days.

• You’ll be achieving the same goal (losing weight) but you’ll be framing it in a way that makes it seem more manageable. This will ensure you don’t become so overwhelmed and intimidated that you quit before you’ve had the chance to start.

• Set short-term objectives. If your New Years Resolution is to eat healthy, instead of telling yourself “I’m not going to eat junk food for the next three months”, tell yourself “I’m not going to eat junk food for the next week”. Breaking up a large goal into smaller chunks will give you the sense of accomplishment you’ll need in order to stay motivated enough to see your goals through to completion.

• Or I’m going to start adding more healthy food choices into my daily meals.

• Get a “goal buddy” You’ll be far more likely to achieve your objectives if you have a friend by your side to encourage you to stay persistent.

• If you don’t have a goal buddy I’ll be your goal buddy.

Even with these tips, however, New Years Resolutions and Goals can still be a challenge, especially for chronic pain sufferers.

Finding a healthy way to effectively deal with pain can be difficult when you’re still struggling to accomplish every day activities like getting out of bed or walking to the mailbox.

Nevertheless, if you start small and stay realistic, you’ll be able to make real strides towards becoming healthier and happier. Here are four resolutions to get you started.

Goals

Walk at least three times a week

Research suggests that light to moderate exercise helps with chronic pain because it lessens inflammation and promotes healing by pumping oxygenized blood to injured areas of the body. It also strengthens muscles, which can become weak and stiff when underused.

By building muscle strength through low-impact workouts, you’re helping to reduce and prevent the painful side effects of inactivity side effects that often exasperate the symptoms of chronic pain.

While any form of regular exercise can help, walking makes for an ideal New Years Goal

because it’s simple and doesn’t require fancy equipment or expensive gym memberships.

All you need is a comfortable pair of walking shoes (and a dog, child or friend to keep you company) and you’re set!

How long and how far you walk will depend on your level of ability and comfort, but if a jaunt around the block sounds intimidating, you can start by incorporating more walking into your every-day routine.

Next time you go grocery shopping, for example, deliberately park a little ways away from the main entrance so that you’ll be forced to journey on foot more than you would normally.

Or use your lunch break at work to take a short walk around the building.

For those experiencing more intense pain, walking on a padded treadmill can help, as can walking in a swimming pool or riding a recumbent bike Once regular exercise has become part of your routine, you can begin working on other aspects of physical fitness.

2. Meditate for 7 minutes every day

Though it may seem too simple, meditation is one of the most powerful tools available when it comes fighting chronic pain.

Sitting quietly for a few minutes every day can help because it refocuses your thoughts away from the pain and onto your breathing.

Over time, this can lead to a reduction in the intensity of the pain.

Meditation also helps to eliminate stress and increase happiness levels, both of which can affect your perception of pain.

If you’re new to mediation, i recommend starting with 7 minutes per day. If you can meditate longer, that’s great, but the most important thing is that you commit to doing it every day.

The process is simple; sit in a quiet place, close your eyes and focus on the feeling of the air entering and leaving your body as you inhale and exhale.

3. Write in your Gratitude Journal every evening

Make 2019 the year you start a “Gratitude Journal”.

The concept of a Gratitude Journal is straightforward: Before you go to sleep each night, write down three things that happened that day that made you happy and then write down the reasons why.

Research has found that doing this every day will lower your stress levels and make you feel calmer.

Feeling calm and relaxed at night will help you sleep better, which can also help to decrease pain levels.

Plus, focusing your thoughts and mental energies on the positive aspects of your life will keep you from dwelling on anything negative.

4. Eat one anti-inflammatory food each day

Foods like broccoli, blueberries, salmon and green leafy vegetables help to reduce one of the major causes of chronic pain: muscle and joint inflammation.

While it would be ideal if every meal included several food items with inflammation-fighting properties, a more realistic goal is to start small.

Focus on eating one healthy, anti-inflammatory fruit or veggie per day and then you can increase from there.

Set yourself up for success and not failure

Wishing you a happy healthy prosperous new year.

Posted in Awareness

The Holiday’s Remembering Self Care.

Holidays I love them and kind of dread them.

My family is in a different state so it gets more lonely.

I miss seeing them open their gifts, I also miss cooking for a crowd. But I have chronic bone pain from Osteonecrosis,Osteoarthritis, Spondylolisthesis and Hashimoto.

And I know that holidays can be so overwhelming for so many.

Here is my checklist to plan your self-care routine so that you can enjoy the upcoming holidays and hopefully not be frazzled and in pain.

1. Make time for yourself.

It is easy to feel overwhelmed during the holiday.

Even if you are out of town visiting family or friends make it a point to have some alone time to just relax and breathe.

If you can afford one maybe consider a massage, or if you’re able to see about attending a local yoga studio . You can also contact the local library because they often offer many things for free.

2. Breathe .

The holiday season ,can trigger all kinds of anxiety, people pulling and tugging at the same item you want, traffic jams,crowds in the malls ,people who forget to drive in the winter weather.

And just spending a few minutes breathing will give you a good dose of stress relief.

Put you arms up and out near your side , palms up count to four as you inhale, and raise your arms so that your palms are at eye level as you count to four.

Now turn your palms down and exhale for a count of 4 and lower your arms back to the beginning space. Hear yourself exhale.

Do this a few times and you will feel yourself relax.

Another one is breathe in for a count of 4 hold it for a count of 4 and exhale for a count of 4.

😇

3. Be mindful about drug and alcohol use.

Sometimes the holidays are filled with parties, which sometimes also means alcohol or drugs will be around. You may feel tempted to use drugs and alcohol cz your friends do or you think it will take the edge off.

It doesn’t.

If your going to drink set a limit say at 2 drinks.

Never your drink alone. There are some crazy ass people out there who will try to slip you something. Trust no one with your drink.

Also never drink and drive , don’t drink buzzed either. and always wear your seatbelt.

It’s best to just pay for a taxi or Uber.

⛄️

4.Some family members can be a stressor, you know that uncle who drinks way to much knocks over the tree or that other relative who just won’t shut up about politics

Take care of yourself during difficult interactions with family.

The holidays mean we’re often in places with people who you may not see the rest of the year.

5.Make room for grieving loved ones who have passed. It’s normal to miss them. Talking about some good memories often helps.

🎄

Be kind to yourself don’t worry if you cannot do it all, it’s ok.

You have a lot going on balancing maybe doctors, work, school pain, family , holiday prep all the above .

Don’t be to hard on your self and be kind to others because we are all dealing with something and holidays aren’t always easy especially while having a chronic condition

And others …. well they could be hurting also in some way.

May you have many blessings ! Merry Christmas and Happy Holidays!

❤️

Posted in Life

Don’t Get Lost In A Relationship

I see so many people today losing who they are in relationships. So much so you cannot even recognize the person they once were.

How do you find the balance between giving to your partner and holding onto yourself in the process?

Here’s a list of a few ways to date someone you’re really, really into without losing yourself. And don’t try to change someone else to suit your cookie cutter idea of the perfect mate…..

And NEVER settle for someone who talks to you with disrespect or calls you names. You deserve better.

1. Do Spend time with family without your partner. Your family and friends love you and maybe you haven’t spent some quality time with them lately , go have dinner with mom , dad, or an aunt or grandma, grandpa. Take them to a movie. Show them how much you love and appreciate them.

2. Do Identify hobbies and interests that you don’t share — and keep doing them. You and your significant other are not going to enjoy all the same activities.

Don’t stop nurturing your pottery skills just because your partner doesn’t especially love ceramics. It’s important to support each other’s interests — even and maybe especially when they aren’t shared. You may live the gym and your partner may like it dislike the gym, thats’s ok too.

3. Do Map out plans for your future irrespective of your significant other. It’s fine to make plans with your partner and even discuss a possible future together, but it’s just as important to establish for yourself what you want out of your life and career and work toward the things you want in your personal life. Spend some time charting short-term and long-term goals that have nothing to do with your significant other.

4. Do Remember that you don’t have to experience everything with him or her. That movie you’ve been looking forward to is finally coming out? A friend in another city invited you to visit for a weekend? Have a chance to go skydiving for the first time? It’s tempting to invite your partner to come along, but realize that you don’t need to experience these things with him or her, especially if it’s something you’ve been wanting to do since long before you met. It’s okay to enjoy them by yourself or with friends — you’re not required to share. Spend time a part is healthy. Don’t suffocate a relationship and don’t allow anyone to suffocate you.

5. Don’t Become too dependent. Being in a relationship doesn’t mean you’re off the hook when it comes to taking care of yourself and your own feelings. It’s easy to look to your partner to shelter you from the world and distract you when everything else makes you want to crawl into a hole, but continue to fight your own battles. It’s nice to have someone who wants to comfort you, and it’s perfectly all right to let him or her, but make sure you don’t “need “it.

6. Don’t talk about your relationship nonstop. You do not want to be the person who brings every conversation with friends back to the time your partner said this or did that. Chances are you saw, talked to, texted, Skyped FaceTime with,Your time with friends and family is an opportunity to discuss other things.

7. Don’t talk to each other all the time. If you’re in constant contact with your partner throughout the day, what are you going to talk about when you actually see each other? Leave some topics for when you meet up for dinner or come back home to each other or talk on the phone at night. Also, you can’t live your own life if you’re always talking to someone else.

8. Don’t Depend on the other person to complete you. “Jerry Maguire” was a movie. Fiction. In reality, your partner should make you happy, not make you whole.

9. Don’t Go immediately from one relationship to another. We all know that person who never seems to take any time for herself between breakups to grieve, mend and remember who she or he is independent of the person who was such a huge part of their lives for however long. Don’t use relationships as an excuse to never focus on yourself, your flaws or your personal growth. It sounds schlocky, but liking who you are is important. If you don’t, it’s worth working on a) being kinder to yourself and b) becoming a person you love. The fact that someone else loves you doesn’t rescue you from the project of loving yourself.

10. Don’t Neglect other important relationships. If you have plans with family or your friends, don’t flake last minute to stay in with your significant other. A good relationship will definitely withstand you taking the time to honor commitments to people outside it. And remember family is always there for you. So don’t neglect them.

11. Don’t Let the status of your relationship affect your whole outlook. It’s never fun or easy when you and your partner fight, but do your best to compartmentalize. The less you let what’s going on in your relationship affect your work, friendships and interaction with family, the better. If the state of your relationship entirely determines your mood, then you are probably too consumed by it.

12. Don’t Let your significant other suddenly start changing you. If you always worn pink lipstick 👄 suddenly they don’t want you to wear it, or make up, or they don’t want you to cut your hair this is not acceptable in any relationship.

13. Don’t Let anyone verbally become abusive to you, causing you self doubt or causing you to feel bad or less of yourself. And make sure you don’t treat others that way either.

14. Don’t go drowning your sorrows or problems with alcohol or drugs. That won’t solve a thing , in fact it just make you depressed and thinking unclear.

A great song

I heard this song on CMA’s last night and loved it.

Song : Miss Me More

Song by Kelsea Ballerini and lyrics.

I retired my red lipstick ’cause you said you didn’t like it

I didn’t wear my high heel shoes

‘Cause I couldn’t be taller than you

I didn’t wanna lose my friends, but now it’s hard to even find them

It’s what you wanted, ain’t it?

It’s what you wanted

I thought I’d miss you (when it ended)

I thought it hurt me (but it didn’t)

I thought I’d miss you

I thought I’d miss you

But I miss me more

I miss my own beat, to my own snare drum

I miss me more

Miss my own sheets in the bed I made up

I forgot I had dreams, I forgot I had wings

Forgot who I was before I ever kissed you

Yeah, I thought I’d miss you

But I miss me more (I miss me more)

I put on my old records that I hid in the back of the closet

And I turn them up to ten

And then I played them all again

I found…

Posted in Blessed, God, Life, Life Lessons, Madea, Trees, Wisdom

The Wise Words Of Madea

One of Madea’s comedy bits is about understanding relationships. Using the analogy of a trees, “Madea” says that some people are like leaves, some are like the branches on a tree and, then there are those friends who are our roots. Read this: Madea shares how to understand relationships.

Most people are like leaves.

When the wind blows they go to one side of the tree and then the wind blows the other way they are on the other side. They are totally unstable. All they do is take from the tree and only give shade. When the seasons change they wither and fall off the tree. But don’t be angry with them; this is who they are. God put them in your life just for a season.

Some people are like branches on the tree but watch out for them.

They make you think they are your friends but the minute you step out, they break and leave you.

Oh, but God bless  those folks who are the roots.

But find two or three people who are your roots. They are there to help you live and give stability to your life. A tree may have one thousand branches but just a few roots. Hold on to these people.

The lesson is to be able to let people and relationships go.

And learn how to be alone and first love yourself.  You cannot others until you learn to love yourself. you should learn to be at peace with yourself and others. Get rid of the dysfunction and let people go who continue to create drama and dysfunction in your life.

 

1. It’s okay to be depressed and cry for a minute, but don’t stay there too long. Get up and get on with your life. If somebody wants to walk out of your life, let them go. Whatever they are running after, they will see what they had but by then it’ll be too late.
2. Years down the road, you’ll be saying – WHAT THE HELL WAS I THINKING?
3. Some people come into your life to teach you something.
4. Some people are like leaves, branches or the roots of the tree. Make sure you know who are the roots.
5. It won’t be easy, but it would get easier when you learn to love yourself.
6. People need to learn to be by themselves. How are you going to be someone else if you can’t be with yourself?
7. Only 2 places where you will have peace – the grave and your house. Make sure you have peace in your house.
8. This one’s my favorite – Some people come into your life for a lifetime, some come for a season. You’ve got to know which is which…

 

 

 

 

Tyler Perry says

I have this tree analogy when I think of people in my life, be it friends, family, acquaintances, employees, co-workers, whomever…They are all placed inside what I call my tree test. It goes like this:

LEAF PEOPLE
Some people come into your life and they are like leaves on a tree. They are only there for a season. You can’t depend on them or count on them because they are weak and only there to give you shade. Like leaves, they are there to take what they need and as soon as it gets cold or a wind blows in your life they are gone. You can’t be angry at them, it’s just who they are.

BRANCH PEOPLE
There are some people who come into your life and they are like branches on a tree. They are stronger than leaves, but you have to be careful with them. They will stick around through most seasons, but if you go through a storm or two in your life it’s possible that you could lose them. Most times they break away when it’s tough. Although they are stronger than leaves, you have to test them out before you run out there and put all your weight on them. In most cases they can’t handle too much weight. But again, you can’t be mad with them, it’s just who they are.

ROOT PEOPLE
If you can find some people in your life who are like the roots of a tree then you have found something special. Like the roots of a tree, they are hard to find because they are not trying to be seen. Their only job is to hold you up and help you live a strong and healthy life. If you thrive, they are happy. They stay low key and don’t let the world know that they are there. And if you go through an awful storm they will hold you up. Their job is to hold you up, come what may, and to nourish you, feed you and water you.

Just as a tree has many limbs and many leaves, there are few roots. Look at your own life. How many leaves, branches and roots do you have? What are you in other people’s lives?

THANK GOD FOR THE ROOTS!

~ I fall, I rise. I make mistakes. I live, I learn. I’ve been hurt, but I’m alive. I’m human, I am not perfect, but I’m thankful.

Posted in Awareness, Blessed, Faith, God, Grateful, Gratitude

~My Tools For Life~

Tools for Life

Living by Faith When Your Body Hurts or When You Are Stressed To The Max

When we have chronic stress it can bring on chronic illness and also make our pain worse.

The pain people feel with chronic conditions or chronic pain can make us feel isolated and sometimes helpless, especially if its cause is an illness or physical condition for which there’s no cure or really any effective medical treatment. Chronic stress also can be debilitating.

It seems that in times of despair, that’s when we have to keep finding ways to nurture our spirit, to help us not only cope with the pain, and worry but also discover moments of peace and at times grace so it can allow us to move us through and beyond the helplessness and hopelessness we may feel.

Here are a few life tools that can help you get started toward more peace in spite of and in the midst of pain , worry and stress.

1. We have to just breathe

The act of breathing is not only a physical process, but it can also be a tool to cope with pain and worry .

Go to a quiet place, breathe in slowly and deeply, then let the breath out, expelling stress and pain with it. You will feel the sharpness of the pain start to subside as relaxation and calmness move in its place.

I have used this for physical pain, emotional pain. I do this as I pray.

I give it all to God .

I do think for a few breaths in and out and then I just sit in quiet and thank God for helping me , removing any pain or worry I may have.

2. Place some music

Put on your favorite piece of music – instrumental or vocal – sit back, and close your eyes. Let the music carry you away from your immediate pain to a place of calm.

3. Take a walk or go out into nature

Pain can be son isolating and make us feel alone. Enjoy the outdoors, a glance outside at a garden, a quiet moment surrounded by flowers or trees or ocean any of these things can renew our senses. It will make you see you are part of this big beautiful world God created. Be grateful.

4. Laugh more

When have you laughed your ass off? Has it been that long ago? Put in a good comedy. And it will release tension from your entire body.

5. Never give up or lose hope

Each day, there are new advances in medicine and in therapies to ease pain, inside and out. New cures are on the horizon.

In closing I don’t ever want you to pray and then as soon as your finished worry about it.

When you pray give it to God.

Allow him to work in your life.

Trust in him.