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My Tales and Tips

~ stories to inspire and tips for living

My Tales and Tips

Category Archives: mind/body

Drink Up!

11 Sunday Aug 2013

Posted by yeloros in Body Talk, mind/body

≈ 2 Comments

Tags

Alzheimer's, brisk walking, charley horse, dehydration, dry mouth, kidney failure, kidney stones, low blood pressure, nightmare, rapid heart beat, sitting

pressione altaHow are you coping with the hot weather? Are you sick and tired of this heat? I mean are you really sick and tired due to the temperature? Feel like you’re chugging along on one cylinder? Dehydration could be the culprit. Nothing triggers fatigue, depression and mood swings like dehydration.  Unfortunately, it can take hours before you realize that your body is in trouble.

I found out the hard way. Hopefully, my encounter with this lack of fluid will help you avoid the same pitfall.

Needless to say, I felt awful and couldn’t function normally. Before I could even get out of bed, “Charley Horse” grabbed my legs and also forced my toes to bend and curl against their will–pain, pain, pain! A rapid heart beat had me feeling like I had been running a race–as I got out of bed each morning. My throat was painfully dry and my tongue felt like it was glued to the roof of my mouth.

14737877_s (1)All day I was completely drained. Concentration abandoned me. Couldn’t even follow a simple recipe. Head was “swimming” and I couldn’t remember what I had just been thinking about. This went beyond brain fog. I thought I had come down with a case of dementia.

At times, chills had me reaching for a sweater even though the thermostat was on 79. Dizziness had me stumbling from room to room. Blood pressure dipped dangerously low leaving me even more tired, wobbly, and weak. Most afternoons, sleepiness took over sending me back to bed to nap. (I hadn’t napped since kindergarten.)

Increased thirst is a sign of dehydration, but you can’t rely on it, I never got thirsty. I blamed this lack of water for a disturbing nightmare about my father who died years ago. (I hadn’t had a nightmare about anyone or anything in years.) Not getting enough water will also show up in your face, highlighted by deeper fine lines and even deeper wrinkles–every woman’s nightmare!

20841774_sNow I could understand this lack of fluid if I had been exercising or working in the yard, but I hadn’t been out of the house in several days. Beware! Dehydration can set in while spending most of the day sitting still in an air-conditioned room. Every day we naturally lose water and a small amount of electrolytes through sweat, breathing, and waste. Most of us fail to drink enough fluids to cover all we lose.

In my attempt to get back to normal, in addition to drinking water, I ate lots of soup, broth, fruits, and vegetables but nixed sugary drinks and juices.

How easy it is to forget the time when we’re engrossed in whatever we’re doing. To make sure I now get enough fluids every day, I set the timer so that I have to get up from the computer to go into the kitchen to drink or eat. Mounting evidence shows that sitting too long can cause major health problems and take years off your life. Also, by getting up, I’m reminded to do three 10-minute sessions of brisk walking in order to reach my goal of at least 30 minutes of exercise daily. When inconvenient to walk outside, I walk throughout the house–no excuses.

Obviously, staying hydrated is crucial for good health. Water is essential for every function, organ and cell in the body and can help with whatever ails you. For instance, evidence shows that water reduces the risk of kidney stones. Unfortunately, the rate of painful kidney stones is rising. One reason could be because adults, as well as children, would get a failing grade for water intake.

Dehydration is serious and can be deadly. When water level is really low, the body starts to shut down. My mother, who was an Alzheimer’s patient in a nursing home, died from kidney failure due to severe dehydration.

Enough said.

Drinking water

Let us know your thoughts. You’re the reason for this blog (see the “About You” page). So please, leave a message in the Comments section below and arrow down to click the Post Comment button. What you say may be just the thing to make someone’s day. Thanks.

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Gluten Tips–Joint Pain

22 Monday Jul 2013

Posted by yeloros in gluten

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Tags

body talk, celiac disease, food journal, gluten sensitivity, gluten-free diet, joint pain, wheat allergy

Joint pain at wooden mannequin isolated on whiteAre you one of the millions suffering joint aches and pains that interfere in your life? Are you spending big bucks on pain meds, injections, ibuprofen, and other remedies to relieve that pain? Whether mild or excruciating, pain is your body warning you that something is wrong. What if your pain is being caused by what you’re eating?

As I recounted in the post “Goodbye Arthur” (now in the archives), I thought I had arthritis or that perhaps I was a candidate for a hip or knee replacement. Continuing exercise class was out of the question when even raising my arms became too painful. It was an effort to get in and out of the car as well as the bed. Thankfully, I had been keeping a food journal for a long time and I soon identified the “wrongdoer” — gluten, the protein found in wheat. I was tested for celiac disease, and to my relief, the test was negative; however I am gluten sensitive. There’s a wide range of symptoms associated with gluten, and joint pain is just one of them (brain fog is another).

9729249_sAll the goodies we love to eat, from mouth watering pastry to tempting pasta; from scrumptious cakes and fluffy croissants, to crunchy coating on chicken; if it’s made from wheat, rye or barley, it will cause much distress for those of us who can’t tolerate gluten. Many of those foods can now be purchased gluten-free but some are rated low in vitamins, minerals, fiber, texture and taste, and high in fat, cost and calories.

Unfortunately, gluten is often hidden in some brands of a surprising number of products and foods, such as beer and popcorn. For a better understanding of celiac disease, gluten sensitivity, and wheat allergy, read the post “Tips–Gluten No-No’s” (in archives). There you’ll find information about other grains considered safe as well as those to avoid. Also included is a list of ingredients to watch out for.

?????Why not start your own food journal and then really pay attention to “body talk” to see which foods trigger your symptoms? Perhaps you’ll discover that the problems inflicting misery on your body are similar to symptoms of gluten sensitivity or celiac disease. But wait! Before switching to a gluten-free diet, discuss your findings with your doctor. If he or she decides to test you for celiac disease, in order to get an accurate diagnosis, gluten needs to be in your system, otherwise the test will show a false negative. However, even if you don’t have celiac disease, your symptoms could be due to gluten sensitivity, then you can eliminate gluten because it’s a problem for you.

(A recent article on health stated that 35% of adults search online to try to diagnose health conditions, and believe it or not, 41% of those who self-diagnose had their condition confirmed by a physician.)

Good luck!

Watch for a series of posts on “Gluten Tips” and a series on “Body Talk” revealing other health issues many of us are experiencing. Hopefully, you’ll be able to identify the culprit robbing your well-being.

Always check with your primary care doctor before making any major changes.

Related post: “No Wheat, No Weight? — Part 2”

Let us know your thoughts. You’re the reason for this blog (see the “About You” page). So please, leave a message in the Comments section below and arrow down to click the Post Comment button. What you say may be just the thing to make someone’s day. Thanks.

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Words That Kill

26 Wednesday Jun 2013

Posted by yeloros in mind/body

≈ 2 Comments

Tags

bullying, harmful words, helpful quote, stress

Stress!  Sticks and stones may break our bones, but words can be hazardous to our health.

6444428_sI’m sure you have been in situations where someone said spiteful things to or about you, and at that time, you couldn’t think of how to retaliate. Their words had a way of creeping back into your thoughts no matter how hard you tried to get rid of them. While fixing dinner, driving, working out, you just couldn’t stop thinking about pay back.

I almost caused a car accident one day when my mind was not on driving while mentally replaying the condescending and disrespectful words from a nurse in the doctor’s office.  Because brain fog was my companion in the office that day, I couldn’t think of a smart comeback.

Throughout the week, those stress producing words gnawed away at my peace of mind, flooding my body with poison. I was not in a forgiving mood or willing to turn the other cheek.  Many times I would be wide awake between midnight and dawn rehearsing put-downs.

Stress, caused by unkind words, can make you sick–physically, mentally, emotionally, spiritually.  Malicious words erode your self-esteem, self-image, self-worth and cut to your core leaving wounds that never heal. Stress damages the heart as well as the soul.

DialogueWords uttered that are deemed offensive, can even put your livelihood at risk (as being reported in the media lately). The internal frustration from cruel words has even caused eating disorders in the lives of those thrown off track by that destructive “F” word…FAT. Weight gain is often a by-product of callous words when someone finds comfort in food. It’s been reported that stress can worsen pain, elevate blood pressure, blood sugar, and cholesterol.  Add to that list of problems sabotaging your health: impaired memory, GI disorders, insomnia, hair loss, to name a few.

We now seem to live in a culture that applauds mean, nasty, hateful words. We’re entertained by ugly words. If you sprinkle in vulgarity, you get a standing ovation. The young, as well as those who should be setting a good example, take great pride in spewing venom. It’s not just what we say but also how we say it.

Those brave souls who choose to say anything sincere, uplifting or heartfelt, are booed…or fired. Niceness, respect, empathy are not in style.  Bullying is on the rise inflicting lifelong pain. All too often, there’s another report about how, once again, heartless words precipitated a tragic suicide. Words really can kill!

Of course, not all stress is bad. Many everyday encounters can be the source of stress. The important thing is how we handle it.

Vengeance and stress were replaced by “peace that passes all understanding” when I decided to send the nurse a copy of the quote below to “speak” for me. The outcome was not in my hands.

“Be careful of your thoughts because they become your words.

Be careful of your words because they become your actions.

Be careful of you actions because they become your character.

Be careful of your character because it becomes your destiny.”

*Anonymous

I added a note to refresh her memory.

To my surprise, a few days later I received a note from the nurse…and one from the doctor. (I had not involved him.) She apologized for offending me and said she will be mindful of how she speaks to their patients in the future. The doctor assured me that this is not the kind of experience he wants his patients to have and he thanked me for bringing the incident to their attention. They both apologized again in person at my next visit.

THOUGHTFUL WORDS TO LIVE BY:

“Reckless words pierce like a sword, but the tongue of the wise brings healing.”– Proverbs 12:18.

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*Quote found in the blog “The Redo You Project” reblogged from “Midnight Thoughts” in a post entitled “Words, Once Spoken.”

Related post: “No Wheat, No Weight? — Part 2” (self-image)

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From Garden To Grave?

10 Monday Jun 2013

Posted by yeloros in health, mind/body

≈ 5 Comments

Tags

hospital calamities, skin mole, tick bite

A tick bite caused a massive intestinal infection requiring a 10-day hospital stay that could have turned deadly. I’m sure I was bitten by the tick while working in my garden.  It became so embedded I thought it was a cancerous skin mole.  You may already know this by now if you had read the previous post “Growing Mole”. My intention was to hopefully spare you from experiencing a similar ordeal.

However, if you, like my sister, thought I had misspelled mole and was not interested in reading about how to grow mold in my garden, then my attempt at being suspenseful, as well as informative, failed.  So much for trying to tell the sequence of events in a “whodunit” style.

Lesson learned–sometimes catchy titles can backfire.

Culprit

Culprit

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Growing Mole

01 Saturday Jun 2013

Posted by yeloros in mind/body

≈ 2 Comments

Tags

colostomy, hospital calamities, hospital stay, intestinal infection, medication errors, morphine, skin moles, tick bite, WPLongform

“Hospital Calamities” or “How To Avoid A Hospital Stay” or “From Garden to Grave?”   Any one of those titles could have been used for this post.

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Well, it’s that time of year again…springtime.  Many of you are so glad to get outdoors to commune with nature by gardening and working in the yard.  For me, springtime means, “Oh, no, here we go again!” Weeds keep growing in spite of what it says on the label of weed killer. The grass needs cutting long before I’m ready to fight with the lawn mower again.  Flowers stay thirsty. All sorts of worrisome things are lurking out there to cause you much pain, anxiety and distress: bugs, gnats, flies, mosquitoes, ticks, bees, wasps are just a few of the things waiting for you to come out of the house.  I always hope I don’t fall and break something while running from a 6-foot long black snake, but at the same time, so glad it’s not a copperhead.  Being in the yard can make you sick in more ways than one.

Breakfast with momI decided to plant flowers one year and they were beautiful…a sight to behold. One morning I opened the blinds expecting to behold that beautiful sight and it was gone. The deer had eaten those gorgeous blooms down to nubs–made me regret all those tears I had shed over Bambi’s mother years ago.

Fast forward several weeks…or a few months?

One evening, excruciating pain started in the upper right side of my abdomen and got progressively worse. It sent me rushing to the bathroom several times with terrible consequences at both ends and I soon passed out. When I came to on the bathroom floor, I was dripping in sweat and in so much pain, death was an option as far as I was concerned. Had to crawl to the phone to call 911, then crawl to the door to unlock it for them.

Now of the hospital stay:

Calamity #1

6240569_sWhen I got to the emergency room, I was given a shot of morphine for the pain. Within what was probably less than a minute, as the nurse was about to leave the room, I felt like I was about to leave this earth, but thankfully, I was able to call out, “Nurse, help, I’m dying!”  I felt paralyzed and I could not have pushed the call button even if I had known where it was. I went out like a light. When I came back among the living, my room was full of nurses and doctors with anxious looking faces. I often wonder if I could have died had I been unable to call out to the nurse.

Calamity #2

While still in the emergency room, after all the trauma and drama, x-rays and tests, an intern came into the room and sat down beside my bed. He calmly told me that I needed to have part of my intestine cut out due to a massive infection. This operation, a colostomy, meant that I would have to wear a bag to use for the elimination of my stool for the rest of my life. He said that a surgeon was on his way to explain the procedure to me. Then this bearer of bad news left the room and left me in a state of shock wondering what the rest of my life would be like. After what seemed like an eternity, the surgeon came and confirmed the diagnosis of a massive infection in the small intestine and said I would be in the hospital on IV antibiotics for several days. I asked about the operation and he apologized for any anguish caused by this misinformation, because there was no need for such an operation. (Anguish? That misinformation could have caused a stroke or heart attack!)

Calamity #3

19016980_sAfter several days in the hospital on IV antibiotics and a boat load of pills, one evening shortly after taking those pills, nausea set in. Within minutes I had to hurry and drag that IV pole with me to the restroom. There I became violently ill, passed out, then woke to find myself lying in a pool of bodily fluid that looked like brownish,   yellowish, greenish antifreeze–something that never should have come out of a human being. I pushed the call button and when the nurse came, her eyes widened in disbelief when she saw me soaked in that colorful mess. She called for aides and other nurses to help solve the mystery but everyone was dumbfounded.

After they cleaned me up and I got back in bed, they were about to leave the room when I had to call out, “Nurse, I feel like I’m dying!” (Again.) I just knew that my heart was going to stop beating. When I came to this time, they had taken an EKG (electrocardiogram). The next morning when my cardiologist came, he showed it to me and said that my heart had really slowed down. (The peaks and valleys were few and far between.) He had no explanation until I told him about the medication that was obviously meant for someone else.

HOW TO AVOID A HOSPITAL STAY

After ten days of this hospital misadventure I was discharged (to the safety of my home) with prescriptions for several antibiotics because I still had the massive infection. A few days later I saw my primary care doctor for a check up regarding the hospital stay. While in her office, I asked if she would take a look at the “mole” growing on the inside of my upper right thigh. It had grown to the size of a lentil and itched at times. (I knew I should have checked that thing out when I noticed it changing weeks before. It didn’t look like my other moles so of course I thought it could be cancerous.)

The doctor said it looked like a skin tag and that she could cut it off or refer me to a dermatologist. I opted for the dermatologist who said it looked like a skin tag to her also, so she cut it off and sent me home.

4785565_sWhen I got home, there was an urgent message on the answering machine from the dermatologist telling me to call her immediately. Upon returning her call she said, “What I cut off was not a skin tag, not a growing mole, it was a TICK!” (Yes, a tick…of course from my yard. See, I told you it was dangerous out there.)Who knew that something not even as big as the period at the end of a sentence, could sentence me to so much pain, distress, and possible death. Of course I had to start on a different antibiotic because those I had been taking for the past two weeks were ineffective for treating the infection caused by the tick. I was well in a few days.

TAKE HEED!

  • Checking yourself and family members for ticks is essential especially after being in areas where ticks thrive. It is important to remove the tick as soon as you find it. Early spring to late summer are when they really jump into action.
  • Check with your health care provider, pharmacist or go online for information on safe and effective methods for the removal, prevention and treatment of tick bites.
  • Don’t wait until you get to death’s door before calling 911 for help.
  • Be cautious when taking pain medication especially when your body isn’t used to it. If you’re in the hospital, make sure someone stays long enough to see if you will have a bad reaction.
  • Know what your medications look like and what they are for.
  • Every year, thousands of hospital patients in the US die from medical errors, and too many patients will suffer from serious and preventable mishaps.
  • Don’t trust others to always be diligent when it comes to your health.

But in spite of what could have been a garden to grave fiasco, I’m so thankful we even have hospitals.

GOOD LUCK WITH YOUR YARD WORK!

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A Joyful Noise

10 Sunday Mar 2013

Posted by yeloros in health, mind/body

≈ 3 Comments

Tags

Alzheimer's, arthritis, bone marrow transplant, brain chemicals, brain injuries, music keyboard, music therapy, Parkinson's disease, skin graft, stroke, WPLongform

4997454_sThe day I sat down to write this post, I couldn’t concentrate because of the excruciating pain from a tooth that needed a root canal. Nothing worked to relieve that pain. Consequently, I turned to my best pain-killer–music. Yes, music! I put on my old school CD’s, meaning songs with a melody and lyrics you don’t have to decipher. For about three pain-free hours I had a wonderful time singing along with the artists just as if I had been there when they were recording. Now there’s nothing mysterious about this.  It’s nature’s way of releasing pain-relieving and “feel good” brain chemicals (endorphins, serotonin, and dopamine) resulting in temporary relief. It must be music that you like. Hearing music you don’t like has negative results. We are all blessed with these remarkable brain chemicals. But keep in mind, music doesn’t eliminate the cause of the pain and music won’t work on that need-to-get-to-the-hospital type of pain.

Music lets us–makes us–allows us to FEEL, it touches our soul.  Research has proven that music can excite the brain whether we’re singing, listening, dancing, playing an instrument, humming, whistling.

These same pain chasers also pull me through while playing the keyboard or organ. The challenge of practicing to play a song without making mistakes, rearranging a favorite piece of music, or trying to play a song by ear, makes pain run and hide while sending my mood skyrocketing. (By the way, don’t let a little kid hear you say that you can play by ear!)

Every human responds to music, even at a very early age. Children have a natural love of music. It’s no doubt about how soothing lullabies help babies relax and sleep better. It’s even been shown that premature infants have gained more weight and have lower blood pressure and a stronger heart when exposed to music. We have all probably watched those toddlers, smiling and clapping their hands, bobbing and weaving, while trying to dance with those little chubby unsteady legs.

"Watch this!"

“Watch this!”

"This is fun!"

“This is fun!”

"Start the music."

“Start the music.”

“Monkeys on the Bed” and “Old MacDonald’s Farm” never fail to bring squeals of delight from preschoolers, and flash cards take a back seat to singing the “Alphabet Song”. Remember how excited those teenagers were on Dick Clark’s “American Band Stand”? And Don Cornelius provided the “joy spotlight” for those showing off their dance moves on “Soul Train”.

Music not only makes us happy and reduces pain, it helps us cope with many situations and has a powerful effect on our body as well as our brain. No one is claiming that music cures anything or that it should take the place of medicine or treatments, but it can be a helpmate for all who need help. This is where music therapy comes in. With individualized care plans, trained therapists use music in a variety of ways to aid in the healing and rehabilitation process, in an effort to improve a patient’s quality of life. It’s not always meant to just entertain, and a musical outcome isn’t the goal. No sheet music, musical ability, or prior music lessons required.

Music therapy has been around since ancient times demonstrating that music seems to be good for what ails us. It’s used in many settings, including schools, hospitals, community clinics, nursing homes, substance abuse treatment centers, hospice care, and prisons.  From what I witnessed, it seems to have the power to transform some harden criminals into genteel gentlemen for a while.

Music can even change our brain by creating new pathways around areas damaged by stroke, tumor, or other brain injuries. In other words, the incredible brain can make a way when there is no way, as seen in patients with brain injuries or brain tumors who can’t talk, but with music therapy, they can sing! (See “The Wonders of Music”.) It helps stroke victims learn to walk, and some veterans with one limb find it beneficial in their effort to walk. Several VA hospitals are also using music therapy to help vets cope with PTSD (post-traumatic stress disorder). Walter Reed Army Medical Center recently added a music therapy program.

In patients with cancer, music can help them cope with some of their symptoms and side effects of their treatment, as well as reduce pain and anxiety, according to the American Cancer Society. Music can be a calming outlet for heart patients and decrease their blood pressure, heart rate and improve their breathing as stated by the American Heart Association. It’s been shown to even benefit autistic children by helping them communicate and develop social skills, giving them an opportunity to express themselves.

OLYMPUS DIGITAL CAMERAPlaying the keyboard can be a godsend for the blind as they eagerly find the keys to make music. It’s been shown to calm the shaking, trembling hands of people with Parkinson’s disease. Easing the pain and stiffness in the hands of those suffering with arthritis has been demonstrated. An individualized care plan involving the keyboard can help a burn victim recovering with painful skin grafted hands.

Alzheimer’s patients, in every stage of the disease, can benefit from participating in all forms of music. Those who don’t even recognize family members and can no longer speak clearly, have been known to play the piano or sing their favorite songs–just like they did before their lives were derailed by the dreaded brain robber. (My mother was one of them.) Some can even be seen doing what’s called “the wheel chair boogie” when listening to their personalized iPod playlist while wheeling down the hall. It’s like they are being transported back to happier times when they hear what has now become those oldies but goodies. (See “The Wonders of Music”.)

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The TV program “Nightline” featured a woman who had a double hand transplant. I would think music therapy could play a crucial role in her healing process. Robin Roberts, co-anchor on ABC’s “Good Morning America” said that music helped her through the painful, debilitating bone marrow transplant.

Music can benefit you, too.  It doesn’t have to be tunes from yesteryear and you don’t need to have a problem to reap the benefits.  How do you feel when you hear your favorite music? It has the power to lift your spirits, calm nerves, help you sleep, chase depression, move you to dance.  How about dancing with your kids or grandkids? They’ll get a kick out of your old-timey moves, and the joy and laughter won’t come from any medication. Do you include music in your daily life? Let us know what music means to you.

I love music–country, gospel, jazz, soul, rock and roll, R&B.  It’s as nourishing as food and essential vitamins. Every day music allows me to enjoy the wonderful benefits of nature’s medication prescribed by the Great Physician–possible side effects: toe tapping, laughter, dancing, singing, happy tears.

bigstock_Woman_portrait_silhouette_with_13427765

Watch music therapy in action–Click here “The Wonders of Music”

Resources:

*type music therapy in search box at site

  • *Cleveland Clinic (http://www.clevelandclinic.org)
  • http://www.newsblog.mayoclinic.org/2011/04/21
  • Center for Music Therapy (http://www.centerformusictherapy.com)
  • American Music Therapy Association (http://www.musictherapy.org) find certified music therapists
  • *American Cancer Society
  • *American Heart Association
  • Institute for Music and Neurologic Function
  • *Everydayhealth (http://www.everydayhealth.com)
  • *(http://www.healthline.com)
  • *Alzheimer’s Association (http://www.alz.org)
  • *The Huffington Post (http://www.huffingtonpost.com) healthy living section

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The Wonders of Music

10 Sunday Mar 2013

Posted by yeloros in mind/body, Music, Videos

≈ 2 Comments

Tags

Alzheimer's, aphasia, music keyboard, music therapy, Parkinson's disease, stroke

Musical Rainbow

From the post “A Joyful Noise”

youtube.com/the healing power of music

See using keyboard for rehabilitation and education therapy:

http://www.youtube.com/watch?v=Rv3BWfYnr2E

Note: You too can learn to play the keyboard, it’s not just for therapy.  If you buy one, be sure it is full-size with 88 WEIGHTED keys, meaning it feels like playing a piano.

See Arts and Medicine Institute:

http://www.youtube.com/watch?v=7WPJQbzRVOE

See Parkinson’s and music therapy:

http://www.youtube.com/watch?v=a-5LdT9zHPM

See music therapy and aphasia (stroke patient):

http://www.youtube.com/watch?v=F_5verI-bj8

Watch an Alzheimer’s patient “come alive” when listening to music: http://ximotionmedia.com

Find out about Musicians On Call, a non-profit bringing live and recorded music to the bedside of patients in healthcare facilities

www.musiciansoncall.org/site/PageNavigator/home

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No Wheat, No Weight? – Part 1

23 Saturday Feb 2013

Posted by yeloros in mind/body

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Tags

Alzheimer's, aqua jogging, belly fat, bocce ball, body mass index, bone loss, celiac disease, chair exercises, daily food journal, exercise, gluten sensitivity, glutten-free, obesity, overweight, physical activity, subcutaneous fat, visceral fat

man and woman abstractLet’s just say that this is Mary and Joe Scofield on their way home from their doctor’s office, where once again they heard their yearly lecture.  Obviously, they are in that 68.8% of Americans who are overweight or obese and experiencing the consequences. When reading their charts, everything that should be low is high, and everything that should be down is up, including their weight.  The doctor reminded them that getting rid of the weight would probably eliminate some, if not all, of the medications they are taking for heart problems, elevated cholesterol, blood pressure, and diabetes.

This time the doctor was impressed with their optimism as they began talking about what they will do to improve their health.  Watching the HBO special “The Weight of the Nation” was a wake-up call for them to go online to research their conditions. They even had a list of questions to ask the doctor about a sensible diet, a safe exercise program, and they set realistic short-and long-term goals as an important first step.  They’re particularly excited about being able to exercise at home and showed the doctor a printout of how they can get a full-body workout with chair exercises.  (Read “Move It! You’re Losing It” and cdc.org at end of post.) Because they have been inactive, part of the plan is to gradually build up to a variety of more intense exercise routines.

According to The National Institutes of Health, 30 minutes of moderate physical activity most days of the week can have positive results, even when spread out in ten-minute sessions throughout the day.

The couple was also motivated after reading that Honey Boo Boo’s mama even lost over 100 pounds by being more physically active (walking and moving) while taping their TV show, 365 lbs. to 263 lbs. so far.

To jump-start their physical activity, Mary and Joe decided to make brisk walking part of their daily regimen. Studies show that those who regularly walk (not stroll) to lose weight, are more likely to keep it off.  Their pedometers will let them know how close they are to their goal of 10,000 steps a day, but even if they don’t reach 10,000, every step is better than none at all.  Plus, brisk walking will help melt away that dangerous, deadly (visceral) belly fat.   This is the kind of fat wrapped around the organs in the abdomen, increasing the risk of heart disease, stroke, high blood pressure, diabetes, even death. (*See web site at end of post for body mass index.) According to the American Cancer Society, there’s strong evidence this type of fat may even cause colon cancer.  Moreover, it is linked to a higher risk of other cancers and poor brain health, increasing the risk for dementia and Alzheimer’s disease.  Research has also linked belly fat to bone loss in men.  Experts say this fat is often the first to go when combined with diet and physical activities you do regularly, like walking, biking, dancing, even housework and working in the yard.  Crunches, sit-ups and other abdominal exercises are good for getting rid of fat located directly under the skin (subcutaneous).

6975217_sJoe is excited about golfing (no cart) with their neighbor and joining a group of friends a few days a week to play bocce ball.  Mary is looking forward to shedding pounds by aqua jogging (running in water) with her friends.  She is also motivated to plant a garden, which promises to be a great form of physical activity.  Consequently, she is looking forward to shopping (more walking) for that new wardrobe after her weight loss. They both realize that daily physical activity and a healthy diet translate to a life-long change, now that they are seriously aiming for longevity and working on their bucket list.  Who knew fun and games could equal health and wellness?

Because they have heard so much about this thing called gluten, they are wondering if it could be the answer to some of their complaints, such as bloating, joint pain, diarrhea, gas, and stomach aches.  (Read “Tips-Gluten No-No’s”.) Since so many people are boasting about losing weight on a gluten-free diet, they are hoping it might work for them also. The doctor is testing them for celiac disease even though they don’t fit the profile, for studies show that even overweight people can have the disease.  In the meantime, they will plan their meals for the week, keep a food journal and take note of when their symptoms worsen. The journal will also allow them to see just how much, what and when they are eating and document all junk food, sugary drinks, processed foods, snacks, and “grazing”.

For years they have tried many ways to lose weight, but failed: diets, treadmill, gadgets, pills, drinks.  Nevertheless, they wonder if there’s any scientific evidence to back up those gluten weight loss testimonials, because it all sounds too good to be true.

Dieting couple

*To calculate your body mass index (BMI) go to the National Heart, Lung and Blood Institute Web site, http://www.nhlbisupppot.com/bmi.

Related posts:

  • “Move It! You’re Losing It”
  • “No Wheat, No Weight? – Part 2”
  • “Tips-Gluten No-No’s”
  • “Goodbye Arthur“

Resources:

  • (http://www.mayoclinic.org)
  • (http://www.cdc.gov/physicalactivity/growingstronger/exercises/index.html)
  • Stanford University School of Medicine
  • Johns Hopkins School of Medicine
  • National Institutes of Health (www.nia.nih.gov/Go4Life)
  • University of Washington Medical School
  • American Cancer Society
  • American Heart Association
  • Harvard Medical School, Boston
  • HBO Special – “The Weight of the Nation” – 4 parts
  • (http://www.clevelandclinic.org)
  • (http://www.celiac.org)
  • (http://www.webmd.com)

Images:

  • Fotolia.com
  • 123rf.com

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No Wheat, No Weight? – Part 2

23 Saturday Feb 2013

Posted by yeloros in mind/body

≈ Leave a comment

Tags

gluten sensitivity, gluten-free foods, skinny, unintentional weight loss

6162354_sLike my fictional couple, I too would like to know the skinny on gluten.  I’ve been gluten-free for over a year because of gluten sensitivity and unfortunately, losing weight to the point of now being too thin.  Losing weight was not my intention.  When I stopped eating wheat I wasn’t overweight and didn’t even know about the weight loss claims.  As I wrote in the post “Goodbye Arthur” I was just trying to find the cause for the severe joint aches and pains interfering with my life.  Going gluten-free was a necessity not a choice.  Even with a good appetite, balanced meals, and now eating more calories, the numbers on the scale keep moving in the wrong direction for me.

Some people say that you can never be too thin, but whoever believes that, should have walked in a “too thin” person’s shoes. Fat kids, homely kids, different kids, and skinny kids, were (are) all fair game for cruel kids. Hurtful words don’t just automatically stop ringing in your ears because you get older. Baggy jeans (now being held up with a belt in the last hole) do nothing to improve my self-image.  I’ve heard about injections and implants to enhance your butt, however, that’s too drastic for me.  Consequently, I’m seriously considering a trip to the lingerie department to buy myself a butt.

It seems like a lot of people idolize thinness. Being too skinny can be as unhealthy as being too fat.

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Does anyone honestly think that looking bony, emaciated and anorexic, is attractive? How is it so many woman believe beauty is looking like a citizen from the Land of Famine as they flaunt their frailness?

My problem could be something not showing up in blood tests and on x-rays at this time. For me, it’s probably not from eating gluten-free foods because they often have more calories than gluten-rich food.  I have not eliminated bread, pasta, crackers, chips, pizza, and some goodies, only now they’re gluten-free. As a result, I should be gaining weight like so many others have done. I’m still eating the same “regular” foods that are truly gluten-free, such as meat, poultry, fish, beans, certain grains, vegetables and fruits. (Read “Tips-Gluten No-No’s”.)  When turning to my doctor for answers, she said that a few other patients have also lost weight after eliminating wheat, but she couldn’t offer an explanation.

9583137_sI hope you won’t see my story as an endorsement for a gluten-free diet. Your results could mean that the only thing skinny about your gluten-free diet is your wallet.  Those products are very expensive–five dollars for a loaf of bread that leaves a lot to be desired when it comes to texture and taste.

What really happened to our food supply that led to a dramatic rise in obesity and diabetes? There’s some evidence pointing to the way we started growing and processing wheat several years ago.  What could really be happening in our gut and to our metabolism when we eliminate all that “new” wheat we have been eating.  Is anyone doing research or clinical trials to find some answers? Yes, answers for the sake of those experiencing unintentional weight loss and for everyone caught up in the obesity epidemic who continue developing health problems as a result. Who’s looking out for our health? The National Institutes of Health? The Centers for Disease Control and Prevention? The Food and Drug Administration? The World Health Organization? Is anyone searching for facts?

What has been your experience with gluten? Perhaps our voices will be loud enough to “uncover” the culprit.

10012687_s

Related posts:

  • “No Wheat, No Weight? – Part 1”
  • “Goodbye Arthur”
  • “Tips-Gluten No-No’s”

Resources:

HBO Special “The Weight of the Nation” – 4 parts

Images: 123rf.com

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Move It! You’re Losing It

11 Monday Feb 2013

Posted by yeloros in bones, mind/body

≈ Leave a comment

Tags

bucket list, chair exercises, couch potato, exercise, longevity, osteoporosis, physical activity, WPLongform

Click here to read the first post in this series “Dumbbells and Diet”

bigstock-Cartoon-teenager-lounging-on-t-21450980

This post was going to only be about the fun and easy chair exercises done at home to strengthen our bones and muscles. I then read the latest reports stating that inactivity is killing as many of us as smoking, and it’s not just here in the United States but worldwide.  We have known for a long time that a lack of exercise and physical activity can harm us in many ways, including increasing our risk of death, now it’s right up there with smoking.  It sounds like if we just get off the couch and get physically active we will live longer.  But the couch is so comfortable and we want to sit and just watch our favorite TV shows in peace.  However, those reports should give us something to really think about.  Regardless of our age or physical condition, if we are all aiming for longevity, then those reports should be our wake-up call to do everything we can to keep the Grim Reaper at bay while reaping the benefits from just moving it!

Many of us have good intentions and make resolutions to start exercising but we’re too busy right now, plus, we’re too tired, too old, too sickly, too fat, too thin, and on and on with the reasons.  If we are working, how do we fit it into our schedule? For those who are retired, many don’t want to get up at the crack of dawn to go to a gym or exercise class, and not everyone can afford a gym membership.  Besides, getting up early was for going to work–been there, done that.  But there are those who do better in a class or with a buddy.

What’s the difference between exercise and physical activity?  Physical activities are actions that get your body moving, like gardening, walking, climbing stairs, biking.  Exercise is a form of physical activity specifically planned, structured, and repetitive such as yoga, tai chi, aerobics or weight training.  Both come in many forms giving you the energy needed to do everyday activities as well as maintain and improve your health in order to complete your bucket list.  They can offer a brand new way of looking at life.

person sitting in a chair in the shape of a heartBut what about that chair? The chair exercises are not limited to just strengthening our bones and muscles, they can result in a full-body workout for anyone.  Here’s our chance to “have our cake and eat it too!” (On second thought, the cake might not be such a good idea.)  If the couch is killing us, perhaps the chair will actually save our lives, as we exercise at home while watching TV. Now we can get our exercise in on our terms and time.  No special equipment needed–just a sturdy chair!  Water bottles or cans of food to use for dumbbells, a tennis ball, a towel and a resistance band will be your “expensive” equipment.  I saw a demonstration on TV showing how just 30 seconds of using a resistance band resulted in a high intensity full-body workout.  Of course not everyone is physically up for all that sweating and heavy breathing, so take your time and let your body tell you what’s right for you. Some people even credit the hula hoop and the jump rope for their fitness and weight loss–sounds like fun!

Once inspired, you may want to abandon the chair and transition into different ways of exercising, but before you try to earn an INSANITY T-shirt, be sure to check with your doctor.  Your activity level should fit your physical and medical condition.  People with osteoporosis or low bone density should avoid movements such as twisting or jarring the spine or bending forward from the waist.

Whether you’re a senior with reduced motility or a younger person looking to exercise at the office, this is a great way to relax, stretch, get your heart rate up, reduce stress, strengthen muscles and bones, improve circulation, as well as burn calories. These exercises can even benefit our technology-hooked kids who think punishment is having to go outside and play.

Many of the exercises learned from the chair activities can be done anytime, anywhere and carried over into your daily routine.

4432294_s

While in line, standing on one leg like a flamingo, you’ll be working on improving your balance.  Even the act of rising up on your tiptoes is not just for ballerinas as you stand at your kitchen counter preparing a meal, or bathroom sink brushing your teeth.  Other activities can even be done while sitting or standing in church–or not.  For those interested in burning calories, standing up and stepping in place during commercials would also help.  If you think these exercise look too easy to be of any benefit, try them, you’ll like them, you’ll become a believer.  Your body and your brain will thank you.  The “feel good” hormones kicking in will be your reward.

How can these exercises that improve our balance, posture and flexibility, strengthen our muscles and bones, and increase endurance, really help in your future?  What physical activities do you really enjoy? Are you preparing to do them for many years to come? Will your picture be used one day in a blog as an example of an active senior?

Senior Asian woman playing tennis

Could you be her partner?

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How’s your pedal power?

Active senior hiker

Will climbing stairs be a challenge?

bigstock-Senior-woman-at-bat-in-softbal-26017139

Will you “strike out” physically?

Your endurance could be such that your children or grandchildren will have a hard time keeping up with you.  Maybe you are just hoping that your hips and knees allow you to walk to your favorite fishing hole, shop till you drop, or have the flexibility and strength to continue to bend, lift, dig, and rake in your garden. Believe it or not, even short spurts of physical activity throughout the day can reap big benefits for our life span.

For years I heard that exercise is good for you, blah, blah, blah–I had tuned out.  As far as I was concerned, exercise was for everyone who wanted to lose weight and for those who were inactive.  However, over the years I would swim, or take yoga or exercise classes, but I bowled on a regular basis because that’s what I really enjoy.  Now, I realize that the blah, blah, blah was how regular exercise and physical activity could increase my chances of being able to bend and tie my bowling shoes and throw that bowling ball for years to come. I could continue driving to the bowling lanes because I would be able to turn my head with ease while backing out of the driveway or a parking space. Exercise could mean that I would have the mental awareness to know a strike from a space. Will being bedridden from osteoporosis cancel out bowling? Just in case, I opt for breaking a sweat rather than breaking a bone. The exercises I do to improve my balance and flexibility could keep me dancing without missing a beat.  Will depression from poor health silence my singing? Is it up to me to make sure arthritis won’t make playing the piano only a memory? Will a walker replace that brisk walk in the park?

bigstock-An-elderly-senior-adult-using--34554002

I’m pretty sure we all want to continue doing the activities we enjoy for many more years.  And think about the things we do everyday from the time we get up until we go to bed, allowing us to reach our ULTIMATE GOAL–maintaining our independence in our home! Or will be become occupants in a different kind of home?

Reports state that by being physically active and exercising regularly we can reduce the chance of developing type 2 diabetes, protect our brain against memory loss and Alzheimer’s, cut the risk of heart disease, improve sleep, lessen arthritis pain, reduce stress, and boost our mood to eliminate depression. Is that enough to motivate you to put the blah, blah, blah into action?

To see chair exercises demonstrated and short videos for all ages, go to the website of The Centers for Disease Control and Prevention (http://www.cdc.gov/physicalactivity/growingstronger/exercises/index.html).  You can also print out examples of the exercises to show your doctor.

The National Institutes of Health has a FREE 120-page Go4Life Exercise and Physical Activity guide and FREE DVD showing these easy chair and wall exercises for improving endurance, strength, balance, and flexibility.  It’s like having a personal trainer in your living room , only you can hit pause whenever you need to. (http://www.nia.nih.gov/Go4Life).

Read “Are You What You Eat?” and see “Simple Salmon” in Fannie’s Kitchen.

CONSULT YOUR HEALTH CARE PROFESSIONAL BEFORE MAKING ANY MAJOR CHANGES.

Resources:

  • National Osteoporosis Foundation (http://www.nof.org)
  • American Heart Association (http://www.heart.org)
  • U.S. Centers for Disease Control and Prevention (http://www.cdc.gov)
  • National Institutes of Health (http://www.bones.nih.gov)
  • American College of Sports Medicine (http://www.acsm.org)
  • (http://www.NIHSeniorHealth.gov)
  • (http://www.healthyaging.net)
  • (http://www.mayoclinic.org)
  • World Health Organization
  • The Surgeon General’s Report on Bone Health and Osteoporosis (http://www.surgeongeneral.gov)

Images:

  • Bigstock.com
  • 123rf.com
  • Fotolia.com

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