I’m glad you joined me on Wordless Wednesday and I hope to see you soon.
Melinda
Category: Health and Wellbeing
Mental Health Awareness Month
Mental health is wealth, especially during Mental Health Awareness Month, which is celebrated in May. The stigma around mental health and treatment has long existed, even though this has started to change. Still, people hesitate to seek help or even talk about it with their loved ones for fear of being judged and facing unnecessary backlash. Simple logic dictates that if we are hurt anywhere, we must seek treatment to get better. This applies to both our mental- and physical well-being. While Mental Health Awareness Month is celebrated in the U.S., a more universal day is also celebrated by the WHO on October 10, and it is known as World Mental Health Day.
What To Do When You Need Help
When living with a mental health condition or facing a mental health concern, it’s common to feel like no one understands what you’re going through. But many people overcome the mental health challenges they face. You aren’t alone – help is out there, and recovery is possible.
IF YOU ARE IN CRISIS: Text “MHA” to 741741 or call 1-800-273-TALK (8255) to reach a trained crisis counselor 24/7, 365 days a year. Spanish speakers: 1-888-628-9454. Deaf & hard of hearing: TTY users, use your preferred relay service or dial 711 then 1-800-273-8255
- Use our interactive help-finding tool
- Need to talk to someone? Learn about warmlines
- Time To Talk: Tips for Talking About Your Mental Health
- How to Talk to Your Parents About Mental Health
- Preparing to Share: Talking About Hard Topics
- Self-Help Tools
- Types of Mental Health Professionals
- Choosing a Provider
- Questions to Help QTBIPOC Find Affirming Mental Health Providers
- Working with a Provider
- Finding Therapy
- Find an MHA Affiliate
- Finding Support Groups
- Finding In-Patient Care
- Finding Other Local Services
- Paying for Care
- Complementary and Alternative Medicine for Mental Health
My Mental Health
I was diagnosed with Bipolar Disorder when I was 19 years old but didn’t take it seriously until my father committed suicide in 1992. After a few doctors who gave me way too much medication to work, I found my current doctor.
He’s a Psychopharmacologist and I’m so lucky to have found him. A Psychopharmacologist goes through additional training on top of being a Psychiatrist. One of the most important reasons to see one is if they understand the brain better and which medicine will interact with the part of the brain affected. It takes a lot of the guesswork out of what type of medication you need for your specific symptoms.
If I could make one parting suggestion, it would be to include a loved one in all of the appointments with your doctor. To make sure my husband understood what I was going through and felt it was best to hear it from the doctor’s mouth. It’s been a lifesaver.
Melinda
References:
Book Review One Step At A Time By Francesca Giacomozzi
I was kindly gifted a copy of One Step At A Time, My Eating Disorder Dairies by Francesca Giacomozzi from Soraya Nair at Cherish Editions for an honest review. Thank you, Soraya.
About Author
“Francesca Giacomozzi has lived in the UK since April 2016.
After quitting a full-time job that wasn’t fulfilling her, she studied to become a yoga teacher and reflexologist and now owns her own yoga teaching and massage therapy business.
Her drive to help others overcome mental health issues has pushed her out of her comfort zone, leading her to raise awareness about eating disorders as a daily mission.
Francesca has two degrees and can speak five languages.”
Excerpt From: Francesca Giacomozzi. “One Step at a Time.” Apple Books.
Blurb
“My long-winded journey into a fuller and healthier self. Written with the hope that if you are lost, you will soon be found. This is the honest and unfiltered truth about me and my experiences as a warrior in eating disorder recovery. All the people mentioned in this book are real, and therefore have been made anonymous unless they provided consent to be spoken about by name.”
_______
Francesca Giacomozzi found herself on the verge of a crisis, exhausted from waking up day after day without a sense of purpose. Determined to get her life back on track, she decided to take on a challenge to engage both her mind and body: a two-week walk along the South West Coastal Path.
She invested in kit and prepared – or so she thought – for the solo trek. Little did she know, her journey would leave her with a completely different outcome to the one she expected. Her diary pages are filled with two tales: what happened on the trail, and how it made her feel on the inside.
My Thoughts
When you’re faced with your demons, you have two paths you can take. You can tackle them head-on or you can turn and run. Francesca found herself at a crossroads and decided to face her demons in the most interesting way. She set out to trek 360 miles across England to find herself and found so much more.
Armed with her diary, she sets out and discovers the generosity of others feeds her need for food. When you struggle with an eating disorder, you over focus on food and look for an emotional fulfillment which doesn’t come. Fran struggles with her thoughts and self loathing along the way but as she reaches her destination there is a new sense of self. A sense she can overcome and ask for help.
Ask for help she does, she sees a therapist for the first time and starts a new, more informed and self assured chapter. I beleive she is living her best life and inspires others with deep rooted struggles that there is light at the end of the tunnel.
Fran sprinkles in poetry throughout the chapters. She is a great writer and the book is a fast read, you can’t wait to see what adventure she will encounter next. You can also fully relate to the insecurities she feels about herself and in social situations.
I struggled with an eating disorder for years and can say this book hit home. It’s real and gives a look at the true mental and physical toll an eating disorder can take in the body.
This book is a great read for most types of mental health struggles, not just eating disorders. The guilt, anger, insecurities and shame are universal.
I highly recommend One Step At A time and give it 5 stars!
Cherish Editions
Cherish Editions is the self-publishing division of Trigger Publishing, the UK’s leading independent mental health and wellbeing publisher.
We are experienced in creating and selling positive, responsible, important and inspirational books, which work to de-stigmatise the issues around mental health, as well as helping people who read them to maintain and improve their mental health and wellbeing. By choosing to publish through Cherish Editions, you will get the expertise of the dedicated Trigger Team at every step of the process.
We are proud of what we do, and passionate about the books that we publish. We want to do the very best for you and your book, holding your hand every step of the way.
Happy Reading!
I know you will enjoy the book as much as I did and encourage you to pick up a copy today.
Melinda
10 Ways To Make Sure The Whole Family Is Healthy
As a parent, there will be very little in life that is more important to you than your family. And because of this, you will want to be sure that they are happy and live good lives. However, that can sometimes be hard to work out. Maybe you’re not sure what you need to do to make that happen? It can seem more complex than it needs to be. Because one sure-fire way to make sure that they live a good life is to keep them healthy. Let’s take a look at ten different ways that you can make sure that your whole family stays as healthy as possible.
Make It A Priority
For starters, you will want to make sure that this is a priority for you. It’s easy to just let things slip by the wayside or for you to think that this is going to need way more time and attention than it does. In fact, being healthy can just become a natural part of your lifestyle and routine. But for that to happen, you have to proactively make it a conscious priority.
Educate Yourself
It’s also a great idea to make sure that you’re educated on health issues. There will always be concerns that you might want to be aware of. Sometimes, you won’t always know when something is wrong, and being aware of what could be is a great idea. You might not recognize adult cradle cap or food allergies, but if you’re staying in the loop you’ll know more and what to look out for. Even just reading up on nutrition and health, in general, can put you in a great position.
Get Regular Check-Ups
Then, you might want to be sure that you’re seeing your doctor and dentist as much as possible. Staying on top of your visits is just a quick and simple way to make sure that you’re all healthy. It’s a great way to avoid any issues and catch anything before it’s bad too.
Focus On Nutrition
One of the greatest ways to stay healthy is to make sure that you’re all ticking off the proper nutrition that you all need. This doesn’t mean you have to eat super crazy healthily, but looking to get as much fruit and vegetables into your diets as much as possible can make such a difference to your health.
Limit Toxins
Whether you know it or not, there are so many toxins in life that we can all be exposed to on a regular basis. And so, it’s important for us to make sure that we’re doing what we can to limit that. Minimizing toxins can be such a small way to make sure that you have a huge impact on your family’s health for years to come.
Find A Balance
It’s never too good of an idea to live a life of extremes. Of course, you don’t want your children to be unhealthy. But at the same time, you’re definitely not going to want them to go to extremes and be on the other end of the scale. Because being uber strict with healthy eating can also lead to issues. So, as with anything, you will want to find a good balance. Do this with food, exercise, and your attitude to health and life in general.
Make Exercise Fun
Then, when it comes to the exercise you want your family to do, it’s a great idea to try and make it fun. If you’re a drill sergeant with workouts, it can be quite tough. So try to mix things up and have fun with it. Think about different sports you can try out or games you can play. Even rollerblading or hiking or different things out in the wild can be a great way to work out and stay fit as a family.
Create A Relaxed Environment
If your home is a stressful place to be, it’s going to make your family feel stressed out. That’s never going to be an ideal situation for anyone. So, instead, it’s a good idea to make sure that you’re creating a relaxing space instead. You can manipulate the environment in so many ways and it can be a great idea for you to allow everyone to feel relaxed and able to rest in your family home.
Make Communication Important
It’s also a great idea to make sure that you can all communicate well as a family. This isn’t something that all families make a priority, but it definitely should be. If you can have better communication as a family, it can bring you closer together. It can also mean that you feel happier together and that you’re able to talk and air issues – whether with each other or in general. A close happy family can be so much healthier. It can make a much bigger impact than you’d think.
Care About Health Holistically
Finally, you should make sure that you’re looking at health holistically and not just on the surface. Sure, seeing your doctor is important – and so is what you eat and how much you move. But the mind is also vital too. Mental health should be made a priority. Making sure that you’re all happy and looking after your minds is key. Encourage rest and self-care. Make sure everyone knows it’s okay not to be okay. Because you can make life great together and get through it all together.
It’s always going to be important for you to make sure that your family is happy and healthy. But approaching that may not look the way that you think it should. Instead, you can approach this in so many different ways that can go on and make such a huge collective difference. So take action today, enjoy the process, and know that you’re doing your best to keep your entire family happy and healthy.
This is a collaborative post.
Melinda
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Daily Prompt
I’m retired now but I remember how hard it was to have balance in life while working. In the early part of my career it was easy but as I reached closer to the top it was impossible for me, I didn’t have balance. That’s one of the rewards of retirement, ever day is balanced.
Melinda
How to Protect an Aging Parent
Do you want to make sure that your aging parents are being taken care of? If so then this is the guide for you. Here you will find out what steps you can take to protect those who you love, today.
Know the Signs of Trouble
The first thing you need to do is know the signs of trouble. If you are a caregiver, then you have to remember that there is a limit to what you can do alone. The best thing you can do is reach out for help. Keep an eye on your loved one’s health and their living conditions. It may be that they are no longer able to keep up with activities, such as bathing, walking, cooking or even cleaning. If you notice a drastic change in your loved one’s living environment, for example, if things become cluttered or dangerous then this can also signify that something is wrong. With that in mind, taking care of yourself is also very important. If you feel angry or irritable all the time or if you are losing sleep over things then this is a sign that you are overwhelming yourself. If you want to protect your loved one even more, consider looking at our team page from Montana Elder Law.
Protect your Health
As a loving caregiver, it is all too easy for you to devote all of your time and attention to the ones you are actively trying to support. At times, you may find that it is too easy to overlook your health along the way. Don’t let your standard of health suffer. Be sure to check in with yourself and your family so you can make sure that everyone is feeling good. Drink lots of water, make time to exercise, and also talk to someone if you need it.
Give Yourself a Break
If you are a caregiver then it’s easy for you to feel as though the weight of the world is resting on your shoulders. This is especially the case if you are part of the sandwich generation. This generation often finds that they are looking after younger and older people at the same time. It is very natural for you to want to fill up your schedule and take care of everyone. That being said, you need to cut yourself some slack sometimes. As you build out your calendar, make sure that you have enough time for yourself and that you are giving your body a chance to rest and recharge, free from stress.
Make the Most Out of Tech
In this day and age, there are all kinds of ways that you can put tech to work and make things way easier for yourself going forward. Add cameras and home security features if you want to keep your loved one safe when you are not home, and give your senior relative an alert button. If you do this then you give them the chance to alert an authority if something happens. Use a group chat too, so you can talk about your loved one with your sibling or other caregivers.
This is a collaborative post.
Melinda
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Just Pondering
Instead of looking at things, look between them.
John Baldessari
Melinda
Friday Quote
Thank you for joining me for this week’s Friday Quote.
Melinda
5 Women’s Stereotypes That Need to Change for Us to Grow
It is important to acknowledge that women’s stereotypes still exist and need to be challenged for us to promote growth. This blog post will discuss 5 of the most persistent women’s stereotypes and how they limit and reduce women’s potential.
We will also explain why it is important to break these clichés in order for us to continue to progress and promote gender equality.
Women Don’t Know Anything About Cars
This is one of the most common stereotypes about women, and it’s simply not true. Women are just as capable as men with cars, whether in terms of knowledge or skill. Many women have played a decisive role in bringing the automotive industry forward, such as Florence Lawrence, who created the brake lights, for instance.
Women are taking on DIY car repair projects and are becoming experts in their own right as much as men. Women are often seen as passive passengers, but the reality is that they can be just as involved and knowledgeable when it comes to cars.
The first step in breaking this stereotype is for women to become more directly involved and knowledgeable about cars. This can start with simply becoming more familiar with the specificities of their vehicles via the owner’s manual. You can also buy a manual online if there is none with your car, such as here for the Ford Transit Connect owner’s manual. Learning about basic car maintenance, researching car parts, and troubleshooting easy faults are steps supported by the manual that can dismantle this cliché.
Women Are Weak
The stereotype that women are weak has been perpetuated by society for centuries. This notion has been reinforced by the fact that biologically speaking, women have less muscle mass than men. However, this does not mean that women cannot be strong. In fact, with proper strength training, they can become incredibly strong. Take a look at some of the strongest women in history, starting with Abbye Pudgy Stockton, who balanced her husband above her head.
Women Aren’t Good At Math
The stereotype that women are not good at math has been around for centuries. Its origin dates back to the 1600s when it was believed that women did not possess the intellectual capacity to comprehend complex mathematical concepts. This idea was perpetuated through cultural beliefs and stereotypes that favored men in intellectual pursuits.
Ultimately, the stereotype that women are not good at math or science, in general, is both outdated and incorrect. Girls and women can be just as talented in mathematics as their male counterparts, but they may need more resources and encouragement to reach their full potential.
Studies have found no difference in intelligence or math ability between men and women. The same studies have also found that girls typically perform better than boys in elementary and secondary school mathematics courses. The real issue is that girls and women are often held back from pursuing careers in the sciences due to a variety of gender-based barriers. These include a lack of access to high-quality education, a lack of support from family and peers, and even a lack of female role models in the sciences.
Women Don’t Make Good Leaders
It’s time to break the stereotype that women aren’t good leaders. While it may be true that there are fewer women in leadership roles than men, this does not mean that women cannot lead effectively and successfully. History counts many successful female leaders, and countless modern businesses have also chosen female CEOs as their heads.
In fact, research suggests that women tend to have different qualities that make them better leaders. For example, studies show that women have greater emotional intelligence, which can be an advantage when leading a team. They are also more likely to focus on collaboration and communication, which helps to create an open and productive work environment. Additionally, research indicates that female leaders are more likely to be seen as nurturing and supportive of their employees, leading to higher morale and greater productivity.
Women Are Mothers
This is an important stereotype to break. More and more women choose against having children for a variety of reasons. They are often at the receiving end of harsh criticism. Social expectations have not evolved during the past centuries and continue to perceive women’s role as being a mother. Motherhood doesn’t define an individual’s purpose in life. Women can be anything they want to be, whether this includes being a mother or not. Not having children doesn’t make you any less of a woman.
Sisters, mothers, and besties, it’s time to unite our voices and break these stereotypes, one after the other.
This is a collaborative post.
Melinda
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What Are the Signs and Symptoms of Depression in Men?
Men, women, and people of all gender identities may experience depression at some point in their lives. Depression is a serious condition that affects how a person thinks, feels, and acts.
According to the Centers for Disease Control and Prevention (CDC), women seem to experience depression at a higher rate than men. However, it’s thought that men may be underrepresented in these numbers.
This may be due to mix of social and biological factors that make it more challenging to notice and diagnose depression in men. They may also feel culturally pressured to act “manly” by hiding their emotions.
Because of this, it’s more common for men to have depression with symptoms that are different and sometimes harder to identify.
If you think that you or someone you love may be struggling with depression, read on to learn about the signs and symptoms that men may experience and what you can do next.
Physical symptoms of depression in men
Men with depression may first notice its physical effects. While depression is thought of as a mental health disorder, it can also manifest in the body.
Many men are more likely to visit their doctors for physical issues than for emotional issues.
Some common physical signs of depression in men include:
- chest tightness
- digestive problems like gas, diarrhea, and constipation
- erectile dysfunction and other sexual problems
- headaches
- hormonal issues like low testosterone
- pain
- racing heart, or heart palpitations
- unintended weight loss (and sometimes weight gain)
Mental symptoms of depression in men
Mental symptoms of depression may present differently in men than they do in people of other genders, which can make depression harder to detect.
These symptoms may interfere with the way a person thinks and processes information, affecting behavior and emotions.
Some of the most common mental symptoms of depression in men include:
- inability to concentrate
- memory problems
- obsessive-compulsive thought patterns
- racing thoughts
- sleep issues, usually difficulty falling asleep or staying asleep
- suicidal thoughts
Emotional symptoms of depression in men
When most people hear the word “depression,” they think of a person who seems very sad. However, sadness is just one of many possible emotions depression can cause.
In addition to sadness, men may experience the following emotional symptoms of depression:
- agitation
- aggression
- anger
- emotional withdrawal from friends, family, and colleagues
- hopelessness
- lack of interest in family, community, hobbies, and work
- lack of libido
- restlessness
Behavioral signs of depression in men
The mental, physical, and emotional symptoms of depression in men can also affect behavior. Because some men resist discussing their emotions, it’s often their behavioral symptoms of depression that are most apparent to others.
In men, the behavioral symptoms of depression most commonly include:
- difficulty meeting work, family, and other personal responsibilities
- drug misuse
- drinking alcohol in excess
- engaging in risky activities, such as driving recklessly or having unprotected sex
- social isolation
- suicide attempts
Why can depression go undiagnosed in men?
While discussions around mental health seem to be expanding in reach and compassion, there’s still some cultural and social stigma around depression— particularly among men.
Generally, men are socialized by society to hold in their emotions, though we know doing so isn’t healthy. In their efforts to maintain these social norms, many men may be compromising their emotional, physical, and mental well-being.
In addition, many men are never taught to recognize the less typical signs of depression that they’re more likely than others to experience.
Some men never seek help for their depression because they never recognize the signs. On the other hand, some men who do recognize the signs may struggle to discuss their experience because they fear the judgment of others.
As a result, when many men experience the signs of depression, they begin to work long hours or otherwise fill their time to stay busy, instead of addressing the depression itself.
Diagnosing depression and seeking treatment can help save lives. Suicide rates are high among men, especially those who have served or currently serve in the military. Additionally, men are three to four times more likely than women to complete suicide.
In continuing to open up the conversation, we can help men with depression recognize the signs. By seeking treatment, men with depression can live their fullest possible lives.
What are the current treatment options?
Depression is most often treated with talk therapy, medications, or both of these things together. A healthcare professional can help create a personalized treatment plan that works best for you.
Many men begin treatment for moderate cases of depression by scheduling an appointment with a talk therapist (psychotherapist). From there, the therapist might suggest specific types of care, such as:
From there, medication may be added, if needed.
However, for more severe cases, medication might be prescribed right away to help alleviate some of the physical, mental, emotional, and behavioral symptoms of depression. This may be the case for someone with suicidal thoughts or who has attempted suicide.
Antidepressants such as paroxetine (Paxil) or sertraline (Zoloft) are commonly used to treat depression. However, a mental healthcare professional may also suggest other medications.
Be aware that these medications often take several weeks to months or begin making a noticeable difference in the way you feel. Be patient and stick closely to the treatment plan.
When to seek help
If you’re experiencing one or more of the above symptoms of depression to the point that it interferes with your daily life, consider scheduling an appointment to meet with a mental health counselor.
Most insurance plans provide coverage for such counseling, and receiving care is discreet and confidential.
If you’re experiencing suicidal thoughts, plan to attempt, or have attempted suicide, call the National Suicide Prevention Lifeline at 800-273-8255, or dial 911.
The takeaway
While recent conversations around mental health have become more candid and inclusive, many men still find it difficult to talk about their emotions in a society that upholds traditional views about men.
It can also be challenging to identify the symptoms of depression in men, which are influenced by those same social factors as well as male biology.
By sharing knowledge about the symptoms of depression in men, we can help clear a pathway toward better, more inclusive mental healthcare.
With talk therapy, medication, or a combination of these two things, depression becomes a much more manageable part of the human experience.
Melinda
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Reference:
Wordless Wednesday-Mandaville Critter
I’m glad you joined me on Wordless Wednesday and I hope to see you soon.
Soon to be Mandaville flower, it’s a cool looking critter to me.
Melinda
Daily Writing Prompt
Hello Tuesday! One improvement I am currently working on is spending more time outside with Mother Nature. The sunshine and fresh air helps my mental health for the entire day.
Melinda
Aromalief Has Released Two New Scents Of Their Pain Relief Cream
I was thrilled to hear that Aromalief had released two new scents, Vanilla and Unscented Pain Relief creams. Annabel, the founder of Aroalief sent me the scents to try, I have a new favorite in the Vanilla scent which I apply several times a day for my Arthritis. I have used many Aromalief Pain Relief creams over the years, and they have never disappointed me
This post contains Affiliate links which means I make a small commission that supports my coffee habit when you use the links. They do not cost you more and take you directly to the Aromalief website.
The Aromalief Pain Relief creams are Vegan and made of all-natural ingredients from Mother Nature herself. The scents themselves are light, just a hint, including the menthol. Many menthol products have an overwhelming smell, you will not find that in Aromalief Pain Relief creams.
The Unscented is perfect for those who are sensitive to fragrance. The only scent left behind is a hint of menthol. It is not overwhelming like many menthol products.
To visit the landing page for the Vanilla and Unscented Pain Relief creams, click HERE.
Made with some of the world’s purest ingredients:
-
- Slow-release Cooling Crystals for instant and long lasting relief without irritation
- Patented Shellfish-free Vegetable Glucosamine and Algae Extracted Chondroitin can help joints
- L-arginine may help improve circulation
- 99.9% Distilled Pure MSM for inflammation
- Aloe Vera and Sweet Almond Oil
OUR STORY
Hi, I’m Annabel! Welcome to Aromalief, a brand dedicated to helping women like you to beat pain. I started Aromalief in 2018 to help my mom that was in pain. After wasting money on several products, I decided that my mom deserved better.
With the help of a naturopathic chemist, we developed formulas that are clean, easy to apply, and smell like rich essential oils. The experience of using Aromalief is like applying a luxurious body cream and not your grandfather’s pain releiver.
Aromalief is a women-owned business and their products are made in America.
Goldman Sachs
10,000 Small Businesses
96% of Customers Say It’s the Best Pain Relief They Have Tried
Since 2017, Aromalief has helped thousands of women to alleviate their pain without side effects and in amazing scents.
Our creams are made for confident, kind, and caring women with chronic pains.
In health,
Melinda
Fun Facts, Did You Know?
Fact: Sloths have more neck bones than giraffes
Despite physical length, there are more bones in the neck of a sloth than a giraffe. There are seven vertebrae in the neck of giraffes, and in most mammals, but there are ten in a sloth. Still, giraffes are among 23 of the world’s biggest living animals.
Fact: Bees can fly higher than Mount Everest
Bees can fly higher than 29,525 feet above sea level, according to National Geographic. That’s higher than Mount Everest, the tallest mountain in the world.
Fact: Ancient Egyptians used dead mice to ease toothaches
In Ancient Egypt, people put a dead mouse in their mouth if they had a toothache, according to Nathan Belofsky’s book Strange Medicine: A Shocking History of Real Medical Practices Through the Age. Mice were also used as a warts remedy during Elizabethan England.
Fact: Paint used to be stored in pig bladders
Pig bladders were used in the 19th century to store an artist’s paint. The bladder would be sealed with a string and then pricked to get the paint out. This option wasn’t the best because it would often break open. American painter John G. Rand was the innovator who made paint tubes from tin and screw cap in the 19th century.
Fact: Humans have jumped further than horses in the Olympics
The Olympic world record for the longest human long jump is greater than the world record for longest horse long jump. Mike Powell set the record in 1991 by jumping 8.95 meters, and the horse Extra Dry set the record in 1900 by jumping 6.10 meters. Don’t miss 13 more Olympic moments that changed history.
Fact: The Terminator script was sold for $1
James Cameron is the award-winning director of movies like Titanic, Avatar, and The Terminator. In order to get his big break with The Terminator, he sold the script for $1 and a promise that he’d be able to direct.
Fact: Pigeon poop is the property of the British Crown
In the 18th century, pigeon poop was used to make gunpowder, so King George I confirmed the droppings to be property of the crown.
Fact: Onions were found in the eyes of an Egyptian mummy
Pharaoh Ramses IV of Ancient Egypt had his eyes replaced with small onions when he was mummified. The rings and layers of onions were worshipped because people thought they represented eternal life. This aligns with the reason for mummification: to allow the pharaoh’s body to live forever. Let’s hope these interesting facts don’t all apply to practices used today.
Fact: Abraham Lincoln was a bartender
You know that the 16th president of the United States fought for the freedom of slaves and the Union, but what you didn’t know is that he was a licensed bartender. Lincoln’s liquor license was discovered in 1930 and displayed in a Springfield liquor store. Wayne C. Temple, a Lincoln expert, told the Southeast Missourian newspaper that in 1863 Congress wanted to fire Ulysses S. Grant because he drank a lot and Lincoln’s response was to send Grant a supply of whiskey.
So glad you are enjoying these posts, I love hearing your hilarious comments. Have a great weekend.
Melinda
Daily Writing Prompt
Daily writing prompt
Share a story about someone who had a positive impact on your life.
My story is about two people, my grandparents. In my teens, I was a wild child who struggled with addiction. After they won custody of me, I moved in the year before my gramps retired. Tough love, strict rules, and a positive environment changed my life. They loved me unconditionally and there’s no greater feeling.
Melinda
Book Review for Where Do We Go From Here? By Bethany Hacker
Jessica Owen from Cherish Editions kindly gifted me Where Do We Go From Here? by Bethany Hacker for an honest review. Thank you, Jessica.
Release Date June 10th, 2021
You will find Bethany’s book at Amazon and Cherish Editions.
![Where Do We Go From Here?: An Inside View of Life in a Mental Health Hospital by [Bethany Hacker]](https://m.media-amazon.com/images/I/51YmwYsQTPS.jpg)
Blurb
Where Do We Go From Here tells the true story of what life is like in a psychiatric hospital? From the good to the bad and the ugly, every bit of life in the hospital is exposed. The book acknowledges how easy it can be to go down the rabbit hotel of depression, whilst also providing the reader with hope and the knowledge that there is a light at the end of the tunnel. In this deeply absorbing memoir, Bethany Hacker shares a slightly humorous look into the brain of a normal girl with a lot of trouble going on inside of it.
About The Author
Bethany was born in Italy to American parents who worked as teachers on a US military base. She spent her developmental years there and ended up moving to the US for University where she studied Political Science. After deciding that Europe felt more like home, she moved back to Italy and onward to the UK where she was treated for various mental health issues. She currently works at a charity helping families with children in hospitals while trying to gain skills to eventually become a therapist to help others cope with any kind of mental illness.
My Thoughts
“Where do you go when you’ve lost hope? When there’s no end in sight? How do you pick yourself up when you can’t get out of bed in the morning?
Where Do We Go From Here? is the perfect book to help family members understand where you go and what’s it’s like when you’re in the hospital. It will help others better understand what it takes to get on level ground and there are no quick fixes. I think it will help open lines of communication and bring more understanding.
Cherish Editions
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Where Do We Go From Here? is a must-read and a great book to help friends and family understand what daily life is like when you’re in a Psychiatric Hospital. I think it will open communication and bring a new understanding.
Once you’ve read, be sure to tell me what you think.
Melinda
Repost
Happy Mothers Day
I’m sending kind thoughts to all the mothers out there. My hope is your children know how deep your love goes and that love never goes away.
Melinda
Can a Chiropractor Help with Knee Pain?
If you’re living with a knee condition, you may wonder if a chiropractor can help treat your knee pain. The answer is, it depends.
Knee pain is a common concern that frequently occurs due to aging, injury, or overuse. Mild, acute knee pain usually subsides within a few days using home treatments. However, chronic and severe knee pain requires treatment to ease discomfort and prevent it from worsening.
One treatment option for knee pain may be chiropractic care, which uses holistic methods to treat your whole body and improve overall well-being. A chiropractor may be able to treat some knee pain and address underlying issues.
However, this method may not be for everyone. Chiropractic treatment is ideal if you prefer a natural healing approach, and if your knee pain is not caused by an injury or condition that requires surgical intervention.
In some cases, chiropractic care may be enough to help ease knee pain. In other cases, you may use it alongside conventional medical treatments.
Read on to find out more about common causes of knee pain, how chiropractic care can help, and what to expect during sessions. Plus, you can learn about the risks and considerations of treatment.
What is a Chiropractor?
Chiropractic care is a type of complementary medicine that focuses on your body’s natural healing ability. It is based on the belief that aligning the body enhances the functioning of the nervous system and overall well-being.
A Chiropractor is a healthcare professional who diagnoses and treats musculoskeletal conditions, including chronic pain. They use a holistic approach to address your primary concerns and consider contributing factors, including injuries, movement patterns, and lifestyle habits.
Chiropractors use soft tissue and manual therapy techniques to realign your spine and joints. Treatment may help with movement, ease discomfort, and improve function. Chiropractic care may also increase your range of motion and ease tension, helping you feel more relaxed and less stressed.
What knee conditions do Chiropractors treat?
Chiropractors can treat several painful knee conditions and concerns, especially those that get in the way of mobility.
Knee conditions that chiropractors treat include:
- Osteoarthritis (OA): OA occurs when the articular cartilage of the knee breaks down due to age or an injury. The bones then create friction that leads to pain, stiffness, and limited mobility.
- Rheumatoid arthritis (RA): Symptoms of this inflammatory autoimmune condition include swelling and stiffness. Over time, RA can cause bone, joint, and cartilage damage.
- Meniscal injury: Meniscal tears occur due to aging, arthritis, and forcefully twisting or rotating your knee.
- Patellar tendonitis: Patellar tendonitis is a repetitive injury that causes inflammation and weakness in the patellar tendon, which connects your kneecap to your shinbone. Often, this condition occurs in athletes.
Other common causes of knee pain
Chiropractors may also treat other causes of knee pain. However, for more severe knee injuries and chronic conditions, you’ll also want to consult a doctor.
Chiropractic treatment may also be suitable for postsurgery rehabilitation as well as overuse and athletic injuries, including sprains and strains.
Having too much body weight is a common cause of knee pain. Being overweight puts extra pressure on your spine, hips, and knees, which results in inflammation.
Additional causes of knee pain include:
- iliotibial band syndrome (ITBS)
- anterior knee pain syndrome
- chondromalacia patella
- knee joint misalignment
- kneecap dislocation
- psoriatic arthritis (PsA)
- Osgood-Schlatter disease
- patella tendinopathy
- patellofemoral syndrome
- anterior cruciate ligament (ACL) tears
- Baker’s cyst
- referred pain
- knee valgus (knock-knees)
- knee bursitis
- gout
How do Chiropractors treat knee pain?
Chiropractic treatment for knee pain will depend on the cause, symptoms, and contributing factors, which may include excess weight, poor posture, and workplace ergonomics.
To create a treatment plan, your chiropractor will determine if your knee pain is due to a primary cause or a compensatory cause. A compensatory cause is when your knee’s alignment or function is compromised in order to make up for another issue, such as tightness in another area of your body.
The chiropractor will also consider your accompanying symptoms, including inflammation, stiffness, and weakness.
Treatment will usually include other areas of your body, including the neck, spine, and hips. Tightness and misalignments in these areas can contribute to knee pain. Plus, you may have developed poor posture and movement patterns in order to reduce pressure on your knee.
Common chiropractic treatments for knee pain include:
- Manual manipulation: This hands-on technique involves aligning your spine and joints to reduce stress, improve posture, and boost mobility.
- Traction: This technique involves stretching the knee to reduce inflammation and boost mobility.
- Ultrasound: The massaging effect of sound waves can alleviate pain, inflammation, and stiffness.
- Electrotherapy: A stimulation device, such as a transcutaneous electrical nerve stimulation (TENS) unit, delivers tiny electric pulses to reduce swelling, ease tension, and boost blood flow.
- Cold laser: This treatment helps with inflammation and speeds healing.
- Infrared sauna: Infrared heat can help reduce pain, ease stiffness, and boost blood flow.
- Home exercise program: Your customized plan will include rehabilitation exercises and stretches to strengthen your knee and its supporting muscles.
Chiropractors may also recommend:
- physical therapy
- massage therapy
- acupuncture
- orthotics and other supports
- hot and cold therapy
- kinesiology tape
- herbs and supplements
- an anti-inflammatory diet
- cognitive behavioral therapy (CBT)
- breathing and relaxation techniques
- mindfulness meditation
- yoga
- tai chi
What to expect from your Chiropractic sessions
During your initial chiropractic session for knee pain, your chiropractor will ask about your personal and family medical history, lifestyle, and occupation.
Your chiropractor will ask how and when your pain began and which activities make it feel better or worse. Be ready to explain the type, location, and frequency of pain.
They will perform a physical examination to check your heart rate, blood pressure, and breathing patterns. If necessary, they will take an X-ray.
Usually, you will stand, sit, or lie down on the table during treatments and can stay fully clothed. Wear comfortable clothing that allows you to move freely. Thin, loose fabric is preferable to stiff, thick, and bulky fabric. You can wear tight clothes if they are stretchy.
Avoid wearing jewelry and accessories like belts, which can get in the way during adjustments.
To determine the cause of your knee pain and create an appropriate treatment plan, your chiropractor may apply light pressure to tender areas. They may feel the joint as you move and listen for sounds, including grinding or clicking.
Your chiropractor will let you know how many treatments they recommend. Typically, sessions are more frequent during the initial weeks.
A chiropractor does not prescribe medications or perform surgery. If they are unable to treat your condition, they will refer you to a suitable healthcare professional.
Risks and considerations
Chiropractic care for knee pain is generally safe and poses few risks. However, it is not suitable for everyone. If you have concerns, share them with your Chiropractor or a healthcare professional to decide what is best.
Since it’s beneficial to relax during treatments, choose a Chiropractor with whom you feel comfortable.
You may experience mild discomfort during your treatment, but it should not be painful. If you feel intense pain, speak up immediately. After treatment, it’s typical to have soreness, headaches, and fatigue.
If you have an inflammatory condition, it is not advisable to have an adjustment during a flare that affects your spine and joints. However, a Chiropractor can perform adjunctive therapies to treat the surrounding tissues and other areas of concern.
Chiropractic care may not be suitable if you have any of the following:
- broken bones
- ruptured ligaments
- osteoporosis
- bone cancer
- spinal cord disorders
- bone marrow diseases
- a high risk of stroke
The bottom line
Chiropractic care is a natural, holistic treatment that can help with musculoskeletal concerns, including knee pain from a variety of causes. The goal of treatment is to improve mobility and function so you can move with ease.
You’ll also learn to implement healthy lifestyle changes, including stress reduction techniques, physical activity, and a healthy diet.
I love my Chiropractor!
Melinda
Reference:
What’s Your Mood Today?
I’m excited and more curious than ever after having several long conversations with Copilot. I see the downside of AI but I’ve learned so much today.
Melinda
How to Afford Your Insulin If It Costs Too Much
Insulin prices have risen steadily since the 1990s. In fact, between 2012 and 2016, the cost of insulin increased by 20.7 percent every year. Increases have been slower in recent years, but costs are still on the rise.
A 2018 survey on insulin affordability from the American Diabetes Association (ADA) found that 39 percent of respondents had seen their insulin prices go up between 2017 and 2018.
Insulin is a lifesaving medication for people with diabetes. Access to affordable insulin is imperative.
The rising cost of insulin
The rise in insulin prices in the United States may be due to a few factors. One major reason for the cost increase is that the insulin available in the United States comes from only three manufacturers:
- Novo Nordisk
- Eli Lilly
- Sanofi
This allows those manufacturers to set prices and keep those prices high.
The role of pharmacy benefit managers
Prices are also driven up through the use of pharmacy benefit managers (PBMs). PBMs are companies that create and manage the lists of prescription medications that insurance companies cover. These lists are called formularies.
PBMs give priority to prescription manufacturers that offer large rebates. Manufacturers that offer large rebates are placed on more formularies and are favored by insurance companies.
More expensive prescriptions can offer larger rebates because their starting costs are so high. This has driven the price of insulin up dramatically.
How this affects people with diabetes
The rising cost of insulin makes it difficult for many people to afford it. According to the ADA survey, 27 percent of respondents said the high cost of insulin changed how much insulin they were able to buy or use.
For many respondents, these changes included using less insulin than their doctor prescribed by regularly skipping doses or rationing their supply.
Rationing insulin or skipping doses is very dangerous. It can lead to serious complications such as diabetic ketoacidosis. This complication, which can be fatal, is more common if you have type 1 diabetes and ration your insulin.
However, there are resources available to help you afford the insulin you need. We’ll be discussing several of those resources below.
Pharmaceutical assistance programs
Insulin manufacturers offer pharmaceutical assistance programs to help people afford their insulin. Each major manufacturer has its own program. You’ll need to meet set income requirements to qualify for these programs.
Lilly Cares Foundation Patient Assistance Program
The Lilly Cares Foundation Patient Assistance Program provides free Eli Lilly insulin products for people with a limited income who have Medicare Part D or no insurance coverage.
The income requirements depend on your state and the specific Eli Lilly insulin your doctor has prescribed. You’ll need to reapply for this program every year.
Novo Nordisk Patient Assistance Program
The Novo Nordisk Patient Assistance Program assists Medicare enrollees and people with no insurance who have an income at or below 400 percent of the federal poverty level.
The program provides up to 90 days of free Novo Nordisk insulin to participants. It also offers discounts on insulin once the 90 days are up. Exact prices depend on the specific Novo Nordisk insulin your doctor has prescribed.
Sanofi Patient Assistance Connection
The Sanofi Patient Assistance Connection provides free Sanofi insulin products to people with an income at or below 400 percent of the federal poverty level.
The program is open to Medicare Part D enrollees and people without insurance. You’ll need to reapply for this program every year.
Copay coupons and drug cards
Manufacturers also offer copay savings cards. These cards can help reduce the amount you pay out of pocket for your insulin. Unlike patient assistance programs, copay savings cards are available regardless of your income.
It’s worth noting that Medicare enrollees can’t use copay coupons or drug cards.
- Novo Nordisk. Novo Nordisk offers a savings card that reduces the copayments for its products. Your exact savings will depend on the insulin your doctor prescribed, but copayments when using the card range between $5 and $25.
- Eli Lilly. Eli Lilly offers the insulin value program. With the program, you can get most Eli Lilly insulin products for $35 per month. You can use the program with or without insurance, and there are no income limits.
- Sanofi. The Sanofi copay savings card is for people with insurance. It reduces copayments for Sanofi insulin to between $0 and $10. Those without insurance can join the Valyou Savings Program, which allows people to purchase Sanofi insulin for $99 per month.
Program matching services
Many programs that provide free or low-cost insulin are only available to people who use specific insulins, fall within income guidelines, or live in certain areas.
You can find the programs that best fit your situation by using one of the matching services below. These services don’t provide direct aid or supply insulin, but they can connect you with resources that will help.
GetInsulin.org
GetInsulin.org is a service that can match you with ways to afford your insulin. You’ll enter your prescription, income, insurance information, and location to get matched with programs that can help you get the insulin you need.
The program can also match you with urgent insulin support to get emergency insulin.
Medicine Assistance Tool
The Medicine Assistance Tool (MAT) is similar to GetInsulin.org. You’ll enter information about your prescription, income, and insurance to get matched with programs that will help you get free or low-cost insulin.
The MAT can also help you find programs to cover any additional prescriptions you take.
NeedyMeds
NeedyMeds is a database of healthcare information and resources. You can search by your location, condition, and more. Its list of diabetes resources can help you find low-cost or free insulin.
RxAssist
RxAssist can match you with patient assistance programs that can help you get free or low-cost insulin. You can search for your insulin prescription to get started.
RxHope
RxHope works just like RxAssist. You can enter your insulin prescription and get matched with patient assistance programs. You can apply for any program you find directly from the RxHope website.
Coupon sites
Coupon sites, which are free to join, can help make sure you’re always getting the best available price for your insulin. They can reduce your cost significantly.
You can then present a coupon at the pharmacy by using your smartphone or by printing it out. Most coupon sites also offer discount cards that you can present every time you pick up a prescription.
Some popular coupon sites include:
- Blink Health. Blink Health will help you find the lowest prices for your prescription and can arrange for your insulin to be delivered to your home.
- GoodRx. GoodRx offers coupons and discount cards.
- Inside Rx. Inside Rx allows you to search for coupons and sign up for a discount card.
- SingleCare. SingleCare allows you to search for prescription coupons that you can bring to the pharmacy with you.
Government assistance
Some states offer pharmaceutical assistance programs. These programs help people with limited incomes afford any prescriptions they take, including insulin.
Not all states offer these programs, though. In states with programs, the eligibility requirements vary by state. You can check for a program in your state on the Medicare website.
Other ways to save
There are a few other options to help you save money on your insulin. These include:
- Walmart’s ReliOn Insulin. Walmart carries over-the-counter insulin for $25 per vial. This insulin is an older form of insulin called synthetic human insulin, and using it requires sticking to a strict eating schedule. Talk with a doctor before making this switch.
- Community health centers. Community health centers often have sliding scale options that allow you to get affordable insulin. You can locate a community health center near you by using this interactive map.
- Pharmacy loyalty programs. Your local pharmacy loyalty program can help provide savings.
- Your insurance company. If you have insurance coverage, you can call your insurance company and ask them what their preferred insulin is. The cost may be lower if you’re able to switch to the preferred insulin.
- A doctor. A doctor might be able to provide you with emergency insulin to tide you over. They might also be able to switch you to lower-cost insulin.
Legislation and the future of insulin affordability
There are multiple efforts underway to reduce the cost of insulin. Lawmakers and advocacy groups alike are working to help people afford insulin.
The ADA has endorsed three possible pieces of legislation that could affect insulin affordability if they were passed. These are:
- The Insulin Price Reduction Act. This act would provide incentives for manufacturers to lower the cost of insulin.
- The Safe Step Act. This act would eliminate insurance company “step therapy” programs that can drive up costs.
- The Chronic Condition Copay Elimination Act. This act would remove copays for medications used to treat conditions such as diabetes.
These acts may not pass and become law. However, they’re among the current suggestions to help bring down the cost of insulin. Broader healthcare laws and acts that aim to bring down the cost of accessing care in the United States could also affect the cost of insulin.
The bottom line
The cost of insulin has risen dramatically over the past few decades. Many people have difficulty affording the insulin they need to manage their diabetes.
However, there are discounts and programs available to help you find free or low-cost insulin. You can also find coupons to help lower your copayments and overall spending.
Melinda
Reference:
Daily Writing Prompt
My career path is behind me, the focus now is a life plan. I was so happy to leave the stress and high heels behind.
Melinda
Friday Quote
Thank you for joining me for this week’s Friday Quote.
Melinda
Eyes wide open: Tackling Lyme-induced spatial visual dysfunction
Rachel Leland, who often posts on social media about her Lyme-related experiences, recently visited the Padula Institute of Vision Rehabilitation. She posted the following account of her appointment on Instagram.
What I knew before this week
My eyes have been hurting every single day for quite some time now. The muscles behind my eyes felt a constant pain and strain. I had daily headaches around my eyes and temples.
In college, I had a rare eye condition for a 21 year old that no one should be getting until they are elderly. That specific problem resolved a long time ago. But, my eyesight has been getting significantly worse over the past few years. My contacts prescription is only good for a few months before I need a stronger one.
What I thought before this week
Everything I was experiencing was normal and that everyone’s eyes probably felt like mine, but they just weren’t talking about it. So I should just keep taking Advil each day to manage the pain and keep smiling through everything, like always. If you pretend everything is fine, then it’s fine…right?
What I know now after my appointment
My eyes should not be in pain every day. The muscles behind my eyes should not feel constant pressure and pain just from turning them slightly left and right, or up and down. My eye muscles are spasming each time I try to focus on something, causing me to sway between double vision and seeing just one thing.
My eyes and brain have to work too hard to correct this, which is causing my eyesight to rapidly deteriorate. I should not be slamming my shoulder into the door frame multiple times a week when I walk through doors. My eyesight should not be getting worse every few months.
Spatial visual processing dysfunction
Extensive testing yesterday shows I have spatial visual processing dysfunction and the problems I’ve been experiencing aren’t just with my eyes, they are with how my eyes communicate the information to my brain.
I was originally going to schedule this appointment during the summer, so as not to miss work. But after a phone consultation with the doctor, we learned that this couldn’t wait. I’m so grateful that we listened.
There is no quick fix. A number of changes are coming my way, and it’s been a lot to process and it all feels overwhelming right now. If you have Lyme and are dealing with issues with your eyes, here’s an interview my mom did with this doctor a few years ago:
Rehabilitating your Lyme-impaired vision
Rachel Leland is co-author of Finding Resilience: A Teen’s Journey Through Lyme Disease. On Instagram, she’s @ResilientlyRachel. For more information about Lyme-related eye problems, see the website of the Padula Institute of Vision Rehabilitation.
Melinda
Reference:
Causes of Nighttime Foot Cramps and How to Get Relief
Foot cramps at night can be painful, but they are rarely cause for alarm. Certain lifestyle changes and stretches are usually all you need to resolve them.
A foot cramp can strike out of nowhere, waking you from a sound sleep. You may suddenly feel the muscles tighten or knot up from a few seconds to a few minutes at a time.
Up to 60 percent of adults report getting nocturnal foot cramps. Spasms may happen just once in the night or result in repeat episodes that lead to insomnia and lingering pain.
The good news is that these cramps aren’t usually a reason for concern. While they can be associated with certain medical conditions, like diabetes or hypothyroidism, stretches and lifestyle changes may help ease them or make them go away entirely.
Keep reading to learn about the potential causes of nighttime foot cramps and how to get relief.
Potential causes of foot cramps
Inactivity
Sitting for long periods of time or otherwise being inactive may make the muscles in your feet more apt to cramp at night.
Sitting with poor posture may also inhibit blood flow to your feet or lead to nerve compression — two risk factors for developing cramps.
Your sleep position may also be a factor in circulation and nerve issues. Consider the following:
- Try examining how you sleep to see if it might be contributing to nighttime cramping.
- Sleeping with your feet pointing downwards may contribute to poor circulation.
- Try sleeping on your back or side with a pillow underneath your knees.
Overexertion of the muscles
Working the muscles in your feet too hard may make them vulnerable to cramping.
The muscle fibers in your feet continually contract and expand to allow movement. If you do too much of an activity too soon, or work your feet too strenuously, you may experience fatigue in your muscles.
Fatigue depletes your body of oxygen and allows waste products to build up throughout the day. This buildup can cause cramping and spasms at night.
Improper footwear or hard surfaces
Wearing poorly fitted shoes or shoes without enough support throughout the day may tax foot muscles as well. Standing or working on concrete floors or other hard surfaces can have a similar effect.
The foot muscles work extra hard to support the weight of your body. Improper footwear may also impair the foot’s circulation, cutting off blood and oxygen, and producing painful spasms even when you’re off your feet.
Dehydration
Another possible cause of foot cramps at night is dehydration. You may not be drinking enough water during the day, or a bout of diarrhea or other illness may be dehydrating you.
Even exercising in hot weather can dehydrate you quickly, draining your body of precious fluids, salts, and minerals, such as potassium, magnesium, and calcium.
When your body gets low in fluids and electrolytes, your muscles become more vulnerable to spasms and cramps. You continue sweating and losing fluids while you sleep. This is why your foot cramps may arise at night.
Nutrient deficiency
Deficiencies in vitamins B-12, thiamin, folate, and other B vitamins may lead to nerve damage.
Magnesium and potassium deficiencies may lead to leg and foot cramps.
If you suspect you may have a nutritional deficiency, talk with a doctor or medical professional. A simple blood test can reveal your levels and indicate to your doctor if you need any supplementation or other treatment for underlying conditions.
Note that taking too many supplements may actually cause more harm than good, so see a doctor and get tested before adding supplements to your diet.
Excessive alcohol use
Drinking too much alcohol may lead to nerve damage and a condition known as alcoholic neuropathy. Symptoms include anything from muscle cramping and weakness to numbness and tingling in the arms or legs.
Heavy alcohol use may also contribute to dehydration and nutritional deficiencies in important B vitamins.
Just as with other nutritional deficiencies, lacking these vitamins may impair nerve function, which may worsen symptoms like muscle spasms.
Pregnancy
People who are pregnant are more susceptible to leg and foot cramping at night, particularly in the second and third trimesters.
Researchers don’t know exactly why. Possible reasons may include:
- extra weight on the feet as baby grows
- dehydration
- nutritional deficiencies, particularly in magnesium
Health issues and medications
Medical conditions associated with nighttime foot cramping include:
- structural issues, such as spinal stenosis and peripheral arterial disease
- metabolic issues, such as kidney disease, anemia, hypothyroidism, hyperthyroidism, and type 1 or type 2 diabetes
- other conditions, such as nerve damage, osteoarthritis, and Parkinson’s disease
Certain medications may also make you more susceptible to cramping. These include:
If you’re on dialysis, this can also make you more prone to cramping.
How to treat and prevent nighttime foot cramps
There are no specific treatments doctors recommend to treat overnight foot cramping. Instead, it’s best to treat its underlying cause.
If you exercise regularly, keep it up! Regular movement may help prevent leg and foot cramps in the day and night.
New to exercise? Speak with a doctor or medical professional for recommendations on a plan that may work for you. Try brisk walks around your neighborhood (wearing supportive shoes) or other low-impact activities to start.
Anecdotal evidence from a 2012 study suggests that a few minutes on an exercise bike or treadmill before bed may help with nocturnal leg and foot cramps.
Stretch and soothe your muscles
Be sure to stretch each day to keep foot muscles loose, especially before and after you get in a sweat session.
What if you’re having a cramp at night? Stretch your foot gently, but forcefully to relieve the cramp by flexing your foot and pressing down on your big toe.
Walking around and jiggling your leg may also help with both foot and leg cramps. Taking a warm bath or shower, or using ice may ease any lingering pain. Deep tissue massage may help in the long term.
Examine your shoes
Wear supportive shoes that are comfortable, especially if you walk a lot on hard surfaces.
The part of your shoes that help nest your heel in place is called a heel counter. Shoes with a firm heel counter may be better in terms of providing support throughout the day. Well-fitted, well-supporting shoes may also help you avoid nocturnal foot cramps.
If you’re having trouble or don’t find any comfortable shoes, your doctor may refer you to a podiatrist for custom inserts.
Drink more water
Experts recommend that men drink 15.5 cups and women drink 11.5 cups of fluids like water each day. Keeping your muscles hydrated can help prevent cramping.
A good rule of thumb is that your urine should be light yellow to clear. If it’s darker than that, consider drinking another glass of water.
People who are pregnant or breastfeeding may need additional fluid each day to meet their hydration needs. Speak with a doctor if you have concerns about hydrating your body.
Eat well and supplement
Eat a well-balanced diet that includes plenty of calcium, potassium, and magnesium. If you have a diagnosed deficiency, address it with your doctor’s supervision.
There are multiple studies that support magnesium supplementation as a means to help with cramping. Ask your doctor about dosage and brand suggestions. Supplements are available in your local grocery store, health food store, or online.
Foods rich in magnesium include:
- whole grains
- beans
- nuts
- seeds
- unsweetened dried fruits
Bananas and leafy greens may also help balance electrolytes.
Lower your alcohol intake
Limit alcoholic beverages, like beer, wine, and mixed drinks. These beverages can dehydrate you.
In the case of alcohol-related nerve damage, seek help if you’re having a hard time quitting drinking. Consider reaching out to your doctor, a friend, or a local support program.
Conditions like alcoholic neuropathy can lead to permanent and progressive nerve damage. Early treatment is key in preventing this.
Practice self-care
You may be able to prevent nocturnal foot cramping with some simple self-care practices:
- Untuck the covers from the foot of your bed before you go to sleep so that your feet aren’t confined.
- Take a warm bath before bedtime to relax your muscles.
- Practice some light stretching throughout the day so that your muscles aren’t tight before bed.
Essential oils
You may also want to try massaging some topical essential oils onto your feet before bed. Oils such as geranium, chamomile, coriander, and ylang-ylang oils have anti-spasmodic properties.
Aromatherapy with lavender or mint scents may also provide a calming sleep environment, which could decrease cramping.
During pregnancy
Let your doctor know if you’re experiencing nighttime foot cramping (or any severe muscle cramping) during pregnancy. While many of the same self-care measures may help you, your doctor can provide additional guidance.
Stretch your foot when a cramp strikes and elevate your legs to keep cramps at bay. Staying active, getting a massage, and taking a warm (not hot) shower or bath may also help.
Remember to take your prenatal vitamins each day to prevent nutritional deficiencies. Your doctor may recommend a magnesium supplement if the cramping is keeping you from sleeping.
You may find that the cramps go away on their own after you deliver your baby.
Frequently asked questions
How do you stop your feet from cramping at night?
Foot cramps can happen at any time of the day or night and for different reasons. The best way to stop feet from cramping at night is to address the underlying cause. This may include poor posture or gait, vitamin and mineral deficiencies, long periods of inactivity, using feet and leg muscles too hard, alcohol use disorder, inadequate foot support, or dehydration, among others. Massages, stretching, new shoes, and regular physical activity may help.
What nutritional deficiency causes foot cramps?
Foot cramps may result from deficiencies in magnesium, potassium, and vitamin B complex. A healthcare professional can perform blood tests to confirm nutritional deficiencies or explore other possible causes of foot cramps.
What do foot cramps indicate?
Foot cramps may not be a cause for concern in most cases. Sometimes, persistent cramping may indicate nerve damage, medication side effects, metabolic challenges (kidney disease, anemia, thyroid disease, or diabetes), and circulatory problems.
Takeaway
Foot cramps tend to go away on their own with home treatment, such as stretching or lifestyle changes, like drinking more water.
Talk with a doctor or medical professional if your cramps are causing severe discomfort, or if you notice any swelling, redness, or other changes to the foot or surrounding structures.
You may also want to make an appointment if the cramps are happening frequently and don’t improve with changes to your routine.
Melinda
Reference:
Lyme Disease Awareness Month-My Experience
Before my diagnosis of Lyme Disease, I would have looked at this graphic and paid no attention. After 18 months of IV Antibiotic Therapy, experiencing unbelievable pain, and cognitive dysfunction. I would be the poster child for the graphic. Lyme Disease kills and it can take you down slowly. I’m blessed to be in remission.
Testing is inaccurate because doctors have The Western Block test, which tests for several strains of Lyme, but only use one or two of the tests available. Interestingly enough all of my tests for Lyme came back negative until years after I’d been in remission.
When you read about Lyme you will hear about the Bulls-eye rash, yes some people do have a round puffy rash emerge but it’s only about 30% of the time. Don’t be bullied into thinking no rash, no Lyme. BS. I did not get the rash and I’m not sure where I picked up a tick.
If you catch Lyme early a 2-4 week treatment of antibiotics will kill the virus. If not caught early, the Spirochetes make their way into your blood-stream looking for an organ to play host. At this point, you’ve entered the Chronic Lyme stage. Your journey will be the fight of your life.
The CDC does not ackowledge Chronic Lyme exisist which means medical insurance companies will not pay for your doctor visits, IV Therapy and many of the other drugs you need. Some of my prescrptions were covered but not any of the suppliments recommened.
When choosing a doctor, look for a Lyme Literate Doctor or an Infectious Disease Doctor. If you run into problems finding the right doctor, visit the ILADS website and request a referral. They are tight with the information because many of the doctors are being targeted for treating Chronic Lyme.
You and your family do not have to go down the rabbit hole. If you firmly believe you or a loved one may have Lyme go directly to one of the most comprehensive lab testing companies, IGenex. It’s worth every penny spent because my treatments cost over $150,000 and caused us to take a second mortgage.
Be Lyme and Tick-Borne Illness aware. Your health depends on it.
Melinda
Reference:
Wordless Wednesday-Good Karma-Tokyo, Japan
I’m glad you joined me on Wordless Wednesday and I hope to see you soon.
Tokyo, Japan
Melinda
Daily Writing Prompt
Without a doubt, it would be a test driver for high-end cars that go super fast. It’s not on my bucket list but is worthy. The downside is that I don’t know how to drive a standard and you won’t find those types of cars in an automatic.
Melinda
Babesiosis on the rise in the Mid-Atlantic region of US
A newly published study in the Journal of Medical Entomologyhighlights the growing presence of babesiosis in the Mid-Atlantic region of the United States.
Researchers documented human cases and detected Babesia microti in local tick populations.
Historically concentrated in the Northeast and Upper Midwest, babesiosis is now emerging in areas where it was previously rare.
Key findings indicate that locally acquired babesiosis cases have been reported for the first time in Maryland, Virginia, West Virginia, and Washington, D.C.
Additionally, Babesia microti was detected in ticks collected from Delaware, Maryland, Virginia, West Virginia, and D.C., marking a concerning expansion of the disease. The study also presents Ixodes keiransi as a potential vector—a first in babesiosis research.
Click here to read the press release from the Entomological Society of America
Melinda
Just Pondering
Lyme advocate Julia Bruzzese remembers when Pope Francis blessed her
Ten years ago, then-13-year old Julia Bruzzese was unable to walk, due to complications of Lyme disease. Her family took her to JFK airport, to see Pope Francis, who visiting the United States at the time.
She made the national news, when the Pope stopped and blessed her.
Now, after the death of Pope Francis, Julie recalls how that moment changed her life. See this report from ABC7 New York:
Melinda
Reference:
lookingforthelight.blog 