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:
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.
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.
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:
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.
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.
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.
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.
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.
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.
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:
My Grandparents had learned so much in their lifespan, and I always sought their advice. My husband is my trusted partner for advice for close to 23 years, and the only person I’ve turned to since my Grandparents died.
Being lost in life is par for the course; while it can feel like you’re the only one who understands it, in truth, everybody does on some level. The COVID-19 pandemic has truly made us all question who we are, and what is important to us. This can lead people to feel lost in their lives, or frustrated with the feeling that they have no control over what goes on around them.
There are so many ways to cope with change, but one surefire way to center calm in your life is to start a garden. You don’t have to have a huge amount of space or much experience – and in this blog, we’re going to show you how.
The psychological benefits of gardening
Psychologists have studied the psychological benefits of gardening for years. Gardening is often an activity that is practiced in rehabilitation facilities, elderly care centers, and mental health recovery centers because it helps people nurture the growth of living things.
The psychological benefits of gardening include:
Relaxation. Using your hands to dig in the earth and make small steps towards a beautiful garden can be very relaxing. Plus, the color green is said to be calming to the human brain, too!
Community. If you garden in a communal space, you can share the activity with like-minded people and grow into a new community. The COVID-19 pandemic has made people feel very isolated, so this sense of communal wellbeing is very important in 2021 and beyond.
Gardening is an outdoor activity that gets you moving. Fresh air and exercise have numerous health benefits in themselves, and gardening is the perfect excuse to do both!
Gardening helps you concentrate and engage with tasks in a healthy way. If you are recovering from a big change in your life, gardening can help you focus, and ultimately engage with new tasks in a meaningful way. Gardening is made up of small, simple tasks that can aid your brain’s recovery.
Tips for starting a garden in a small space
If all this sounds good to you, but you only have a small yard or even just a balcony, you might be thinking, ‘There’s no way I can start a garden in such a tiny space.’ Well, luckily, you’re wrong about that!
Firstly, find plants that are easy to grow in pots. These could be herbs, flowers, house plants, or even small vegetables, as long as they are able to grow in a potted environment rather than in the ground. This makes them easier to maintain in a small garden.
Next, you should research through reading books or watching YouTube videos, how to maintain your plants through hydration, the right kind of soil, and the right light levels. This research will help you expand your garden gradually as you cultivate these important skills for life!
Having a garden can help alleviate symptoms of anxiety, depression, burnout, or lack of focus. Plus, you’ll have a beautiful little green space that you can keep nurturing for years to come.
If your child feels tired and achy, you may not worry initially. After all, there’s nothing urgent about what seems to be mild, general discomfort. However, if your child is constantly in pain, exhausted, having trouble sleeping, and experiencing intense moods, he/she may have fibromyalgia.
This condition is fairly common in adults, but parents and clinicians may overlook the possibility of juvenile primary fibromyalgia syndrome — that is, fibromyalgia in children.
JUVENILE FIBROMYALGIA SYMPTOMS TO WATCH OUT FOR
Fibromyalgia is a chronic condition characterized by pain and fatigue. According to experts, children will often describe this pain as “stiffness, tightness, tenderness, burning or aching.” This pain can last for months and is often accompanied by other symptoms that affect a child’s overall well-being, energy level, and emotional health, including:
Tender spots on muscles
Difficulty sleeping and fatigue
Aches, including stomachaches and headaches
Lack of focus or memory
Anxiety and depression
If your child is experiencing these symptoms, you should see a doctor. There’s not one test to confirm it, so he/she will go through a range of tests to rule out other conditions.
Unfortunately, there is no one “cure” for fibromyalgia, which can be frustrating for patients, especially children. If left untreated, symptoms can lead to issues at school or making friends. Many parents describe this as a “vicious cycle” where symptoms continue to feed the condition.
Experts still aren’t sure what causes fibromyalgia or how it develops in the body. Some believe that mixed-up pain signals in the brain cause greater pain chemicals and/or overactive pain receptors. Others think it might be triggered, in part, by an emotional event like an illness, injury or psychological stress. But even if the cause involves emotions, the pain is still real.
HOW CHILDREN CAN COPE WITH FIBROMYALGIA
It’s important to create a support team and get your child’s primary care doctor, pain specialist, psychologist, physical therapist, and teachers on board. The more people are aware of your child’s condition, the more they can help him/her cope with symptoms at home and school. You may also want to look for pain support groups near you, for both your child and you as a parent.
Your doctor can help you decide whether medication, such as anti-inflammatories, antidepressants, or nerve pain medications, may be right for your child. He or she also may recommend therapies like injections or topical creams. In conjunction with these interventions, your doctor will probably prescribe treatments like physical therapy and behavioral changes, which are crucial to long-term management of fibromyalgia.
Let’s go over some nonpharmacological strategies for coping with fibromyalgia.
FIVE STRATEGIES FOR IMPROVED SYMPTOMS
Although fibromyalgia may disrupt your child’s life, affecting school and friendships, you may be able to improve your child’s quality of life with these natural therapies and changes. Of course, there’s no cure for fibromyalgia, but by managing symptoms, you can help your child get back to some sense of normalcy.
Get moving!
Exercise can be incredibly valuable for managing your child’s fibromyalgia symptoms. Exercise can relieve muscle stiffness and tire out the body physically so that your child can fall asleep more easily. In particular, pool exercises have been shown to help patients because the warm water can have a soothing effect on pain and also promote blood circulation.
Consider signing up your child for swim class to get regular exercise that is both fun and good for symptoms. Start with limited intervals of exercise at first, and slowly increase them as symptoms allow. Aquatic physical therapy can be extremely beneficial for patients whose fibromyalgia is too severe for regular pool activities.
Incorporate meditation methods
While your child may not be interested in meditation, try to incorporate some of the practices in your child’s daily life. After playtime, encourage your child to take a moment to relax and reset. In addition, teach your child how to use relaxing breathing exercises when he/she feels overwhelmed during school or before bed.
Studies show that meditation can help reduce fibromyalgia patients’ stiffness, anxiety and depression. In the least, promoting a stress-free environment and creating a sense of relaxation will help your child feel less anxious.
Say goodnight to fibromyalgia
Your child’s sleep routine is essential for improving fibromyalgia symptoms. Chart out the best routine for your child together. Make sure he/she goes to bed at the same time every day and start “sleep-ready” habits an hour before bed. This routine could include a break from screen time, reading a story together, listening to a relaxing song and/or taking a hot bath. Promoting a relaxing environment will help your child get to sleep.
Make sure you’re not giving your child food late at night, especially items with any caffeine or sugar. Also, be sure take away tablets and cell phones. The blue light can wake up your child instead of helping him/her get sleepy. Sufficient sleep is essential to managing pain.
Change your child’s diet for success
Some experts recommend following an anti-inflammatory diet to prevent aches and pains. In general, an anti-inflammatory diet is based on the Mediterranean diet, which emphasizes fish, fish, vegetables, whole grains, and olive oil.
Update your child’s lunch to include a handful of nuts, or add an apple for a snack. Anytime you can add fruits and vegetables to his/her diet, do it! This boost of nutrients will fuel your child for success. Try to limit junk food as well, which has no value and could actually inflame your child’s pains.
Schedule your child for a physical therapy session
Your child could benefit from seeing a physical therapist or chiropractor near you. Recent studies show how physical therapy or chiropractic can have a positive impact on fibromyalgia patients. Finding the right physical therapist is important. Call in advance to ensure they have experience with fibromyalgia and/or with children. Specific exercises in physical therapy can help to improve your child’s core strength and incorporate techniques to soothe muscle aches and pain. Similarly, regular massage therapy sessions with an experienced masseuse can improve your child’s exercise, sleep and mood.
TALK TO YOUR DOCTOR
A fibromyalgia diagnosis can be challenging, but doesn’t have to take over your child’s life. It’s a good idea to talk to an expert to come up with the most effective care plan for your child, one that ideally includes a diverse range of strategies, like those listed above. Together, you can talk about your child’s specific issues and needs, and figure out the best way to improve symptoms.
About Dr. Brent Wells
Dr. Brent Wells is a graduate of the University of Nevada where he earned his bachelor of science degree before moving on to complete his doctorate from Western States Chiropractic College. He founded Better Health Chiropractic and Physical Rehab in Anchorage in 1998. He became passionate about being in the chiropractic field after his own experiences with hurried, unprofessional healthcare providers. The goal for Dr. Wells is to treat his patients with care and compassion while providing them with a better quality of life through his professional treatment.
Christmas is my favorite holiday without a doubt. When I was little it was all about the gifts, now my focus is on Jesus Christ. Sure, gifts are nice but that is not why I celebrate.
Fewer and fewer companies follow through on their commitments. We had a new grill delivered today and it required two people to haul away the old grill. They only sent one person and my husband had to lift the heavy old grill to the front of the house. I can be a hard ass but if you commit then follow through.
There is no reason for children to have a phone at school. They are a distraction to listening in class. Parents do not need to call to chit-chat or ask questions during school hours. If it’s something pressing, call the Principle. Some will say they need them in case of a school shooting, BS. The kids need to focus on the teacher and the directions given to them from the Safety Plan.
Give kids wings, they will build confidence by making their own choices.
These were heartbreaking news stories. Recently three small children were out after dark, I mean late night. All three didn’t go to the crosswalk and all were hit by cars. None lived. This a lesson for parents, young children do not need to be out alone after dark.
If you notice a different behavior in your kids, watch closely. Has their language changed? or running with a different crowd? Talking about dark subjects? This is a good time to check out their social media accounts and the people they follow. Many times the police have found that social media accounts have clues or even threats. This may give you a better idea of what is happening in their life. Help your child before they ruin their life and the lives of others. Most importantly keep all guns in the house with a safely lock on them and locked in a safe your kids do not know the combination to.
When you call a company ask and write their name down. Over the last month, my husband has been dealing with our new medical insurance company who’s giving a different wrong answer every time he calls. It makes it harder to bump up the call and share who you’ve talked to if you don’t have names. Today he was told that the system was broken. I’m sure that is not what she meant.
The media plays a role not only in misinformation about menopause but also in how it portrays women with menopause. Tune out the riff-raff and look for real answers. Menopause has been a woman’s curse long before I knew what it was and how it affected the lives of women. There are thousands of books on the market about menopause and I thought maybe it was time to look at the unconventional ways women deal with the debilitating symptoms.
Let’s look at unconventional options to help with menopause
Acupuncture
Acupuncture involves inserting thin needles into specific points on the body to balance energy flow. Some women report reduced hot flashes, night sweats, and improved mood after regular sessions. While scientific evidence is mixed, it might be worth a try if you’re open to alternative therapies.
Herbal Remedies
Black Cohosh: Often used for hot flashes and mood swings. Some studies suggest it can be effective, but it’s not suitable for everyone.
Red Clover: Contains plant-based estrogens that may help with hot flashes, though results vary.
Evening Primrose Oil: Known for helping with breast pain and hot flashes. Always consult a healthcare provider before starting any herbal supplements.
Yoga and Meditation
These practices can help manage stress, improve sleep, and enhance overall well-being. Yoga, in particular, can increase flexibility and strength, which is beneficial during menopause.
Dietary Changes
Adopting a diet rich in fruits, vegetables, whole grains, and lean proteins can help manage symptoms. The Mediterranean diet, known for its anti-inflammatory properties, can be particularly beneficial.
Essential Oils
Lavender Oil: Known for its calming properties, it can help reduce stress and improve sleep.
Peppermint Oil: Can provide a cooling sensation, which may help with hot flashes.
Biofeedback
This technique involves learning to control certain physiological functions, such as heart rate and muscle tension, with the help of a biofeedback device. It can be effective in managing stress and related symptoms.
Hypnotherapy
Some studies suggest hypnotherapy can reduce the frequency and severity of hot flashes and improve sleep quality.
Remember, it’s essential to consult with a healthcare professional before starting any new treatments, especially if you have underlying health conditions.
I’m so glad you are enjoying Fun Facts. I learn something new each week, even if it’s weird. I love hearing your comments!
The oldest person ever to have lived (whose age could be authenticated), a French woman named Jeanne Louise Calment, was 122 years old when she died in 1997. (guinnessworldrecord.com)
Sliced bread was first manufactured by machine and sold in the 1920s by the Chillicothe Baking Company in Missouri. It was the greatest thing since…unsliced bread? (chllicothenews.com)
The Earl of Sandwich, John Montagu, who lived in the 1700s, reportedly invented the sandwich so he wouldn’t have to leave his gambling table to eat. (pbs.org)
The first college football game was played on November 6, 1869, between Rutgers and Princeton (then known as the College of New Jersey) in New Brunswick, New Jersey. Rutgers won. (ncaa.com)
Experiments in universities have actually been carried out to figure out how many licks it takes to get to the center of a Tootsie Pop, both with machine and human lickers (because this is important scientific knowledge!). The results ranged from 252 to 411. (tootsie.com)
A jar of homemade scrub or infused oil, or bath salts, is a superb gift in itself, but making your own aesthetically pleasing packaging to it elevates the gift even more.
You Will Need
Wax paper
Glass jar: small
Twine
Driend Lavender srpig
Mini-clothespin
To Package
Fold a piece of wax paper so it’s almost square. Place the folded wax paper on top of a small glass jar and secure with twine. Insert a dried lavender sprig and secure with a mini-clothespin.
Notes
Be sure to use an airtight jar and secure the lid tightly. You don’t want the contents to leak into the packaging.
Thank you for all the great feedback on the Blogger Highlight series. I’ve enjoyed meeting each blogger and sharing their blog with you. This week, I highlight The Mindful Migraine.
I’ve had migraines on and off since I was 11 years old. More recently, my ‘episodic hemiplegic migraines’ began to merge together, and I was diagnosed with ‘chronic migraine’. Chronic migraine reduced my ability to parent, work, study, travel and socialize. It is a debilitating condition, which is not yet fully understood and is not currently curable. It’s more than ‘just a headache’ – it’s a ‘full body catastrophe’ – and perhaps not surprisingly, can lead to isolation and depression.
Remember it’s ‘your brain – your pain – your journey’ and since every body and every situation is different, you should always work with your health care support network on which strategies will best suit your individual condition.
Questions I Asked Linda
M. What is your favorite post and why?
L. My favorite post is probably “The face of (dis)ability” – it aimed to show that people with chronic illness are still capable – we might be down but we’re definitely not out. It was one of the rare posts that I include a photo of myself, and in it, I’m celebrating my successes (showing myself as a uni student and a new blogger) AND acknowledging my limitations (I’m wearing my brain-fog shirt and my invisible disability lanyard). I think it’s a nice reminder that life is complex and there’s often more to everyone than meets the eye.
M. Looking back at your blogging experience, what stands out the most to you personally?
L. By far the greatest joy to me has been the sense of community that Blogland provides. When I first started blogging, I was lonely and felt as if my chronic illness had left me on the outside of my local community (no one I knew had chronic migraines, so no one really “got it”). Reading other blogs, commenting on their posts, and replying to their comments on my blog soon saw a network of bloggers grow around me. Those that had similar experiences helped me feel seen and understood, whilst those who were not annoyed by chronic illness helped me feel part of the wider world. Imagine logging on each morning and hearing from people like yourself, positioned all over the world!! What a wonder!! That same network now helps me stay motivated to keep writing, keep reading, keep encouraging others to speak their truth and be there for others
One of my favorite posts is Foot yoga for migraines. I shook my head at first, then realized it made sense.
Be sure to visit Linda’s blog, say hello, and enjoy her archives.
Poor lighting often gets overlooked in the workplace, as we talk about mental health and well-being, and the focus is firmly on creating happier and healthier workplaces. But bad lighting is associated with a range of ill-health effects, both physical and mental, such as eye strain, headaches, fatigue and also stress and anxiety in more high-pressured work environments. As we spend much of the day in artificial lighting, there is evidence that the lack of natural sunlight has an adverse effect on the body and the mind, and can result in conditions such as seasonal affective disorder (SAD).
As we navigate the darkest (and shortest days) of the year, 40% of office workers are struggling to work in poor lighting every day. This has a negative effect on their productivity and wellbeing – according to a new research report,looking at the impact of lighting in the workplace. This is a recent research report by the UK company Staples, where an online survey of 7,000 office workers was conducted in October 2018. The research sample consisted of a sample of desk-based office workers from ten European countries including: United Kingdom (2,000, with 302 in London), Germany (1,000), France (500), Netherlands (500), Sweden (500), Norway (500), Spain (500), Italy (500), Portugal (500) and Finland (500).
80% of office workers, said that having good lighting in their workspace is important to them, and two-in-five (40%) are having to deal with uncomfortable lighting every day. A third (32%) said better lighting would make them happier at work. However, when access to natural sunlight is so limited in the winter, many are feeling stressed and suffering from seasonal affective disorder (SAD), and often spend long hours at their desks which is sometimes their only access to light during the day. The results have also shown that 25% of the surveyed are frustrated at having to deal with poor lighting in their workplaces.
Often just 13-15 mins of exposure to natural light are enough to trigger the release of endorphins or “happy hormones”. Dr. Joe Taravella, a supervisor of pediatric psychology at NYU Lagone Medical center said that SAD “affects anywhere from 5% to 10% of the population:, which is a huge proportion of the population suffering from clinical levels of depression for up to a quarter of the year.
Another research concludes that there is a strong relationship between workplace daylight exposure and office workers’ sleep, activity, and quality of life.
World-City Itineraries: Doing Paris, London & New York With A Concierge
There are no statutory workplace lighting levels in the UK. Regulation 8 of the Workplace Health, Safety and Welfare (WHSW) simply requires that lighting at work is “suitable and sufficient” and that, where possible workplaces are lit by natural light. The emphasis on natural lighting and other related research reflects the consensus that daylight is the best form of light. But, in parts of the northern hemisphere, daylight by itself will not provide sufficient illuminance throughout a working area. This means that “sufficient and suitable” lighting usually needs a combination of natural and artificial lighting, and especially artificial lighting that can be personalized as per the activity, function and individual requirements, and those that can imitate natural daylight.
The research by Staples recommends providing SAD lamps to employees, and to have cold-tone lighting with high illuminance in the mornings for maximum productivity. In this research report, 68% of the surveyed workforce admitted that they would feel more valued by their employers if they considered their health and well-being and invested in suitable lighting.
Personalized lighting options can help create more inclusive work environments. One such way is the use of biodynamic lighting which can then adjust the lighting during the day for the tone and illuminance as per natural daylight levels outside, and also the individual requirements of the user. This way the employees feel more in control of their work environments, which has been shown to increase their levels of happiness and productivity in the workplace.
Some lighting designers have recommended an emphasis on cooler, daylight temperatures, for example by adding more blue to the mix. A trial by the University of Surrey’s sleep research center suggests that certain wavelengths of blue light suppress the sleep hormone that regulates sleep/wake cycles. The trial compared alertness levels among staff working in the blue-enriched light with those on a control floor. It found that first thing in the morning and at lunchtime, alertness levels were the same on both floors. But another measure just before staff left for home found significantly higher alertness on the trial floor. Staff also reported improved sleep patterns, and although not scientifically validated, indicated that visual acuity was better with the blue light, and after four weeks, 92% of people on the floor said they preferred it over the old lighting.
There is sufficient evidence now to show that well-being in the workplace can be hugely improved by providing lighting that mimics natural daylight, by bringing more natural light in with large windows, by providing suitable levels of illumination for visual acuity, and by providing personalized lighting that can be adjusted as per the individual biodynamics as well as the task on hand.
A social and creative entrepreneur, writer, TEDx speaker and organizer, and an inclusivity and diversity consultant, Pragya has extensive experience of working with schools and organisations, running workshops on sexism, female empowerment, feminist parenting, mental health …
Dr. Pragya Agarwal is an inclusivity consultant, campaigner for women’s rights and gender equality, TEDx speaker and CEO of The Art Tiffin. Follow Pragya on Linkedin, Twitter, and Facebook
Weight lifting and stretching are useful at any age, but there are specific benefits for older adults.
With aging comes concerns about strength, balance, and mobility. But integrating resistance training and stretching into your routine can keep you feeling healthy and strong.
Not sure where to start? Read on for a primer on how movement can make a difference, plus a full-body workout and stretching routine that you can do at home.
Committing to and maintaining an at-home strength training program can be the first step to preventing — or delaying the onset of — many age-related ailments.
The best part is, it doesn’t have to be complicated or time-consuming.
Your at-home strength training program should:
Include 3 sessions weekly. Incorporate a 20- to 30-minute strength training session 3 days per week. You can work out at home with minimal equipment and still see significant results.
Work your whole body. Incorporate upper body, lower body, and core exercises to get the most out of each workout.
Be consistent. The more consistently you strength train, the better your results will be.
Combine these 6 strength exercises for an effective and comprehensive full-body workout.
Unless otherwise noted, do 3 sets of 10–12 reps of each of these exercises.
One-leg balance
With balance declining as you age, proactively focusing on improving it is key. Start with this one-legged drill to suss out any imbalances you may have:
Position yourself next to a chair or a wall if needed for balance.
Stand with your feet together, arms down at your sides.
Bend your knee and lift your right foot up off the ground behind you, holding where your leg forms a 90-degree angle.
Hold for 30 seconds, then repeat on the left leg.
Complete 2 holds on each side.
Squat
The squat is a powerhouse exercise, not only for building muscle but for preparing you for daily life. If you ever sit in a chair, you’ll benefit from squatting. Here’s how to do it:
Stand with your feet shoulder-width apart, toes pointed slightly out, with your arms down at your sides.
Push your hips back then bend your knees, lowering down until your thighs are parallel to the ground or as close as possible, as if sitting in a chair. Keep your chest lifted and proud throughout the movement.
Push up evenly through your whole foot, back to the starting position.
Wall pushup
Pushups are one of the most effective exercises to gain upper body strength, and you need no equipment to execute them. Start on a wall, and then try a pushup kneeling if you want more of a challenge. Here’s how to do it:
Get into a plank position with your hands on a wall at shoulder height and your feet about 3–4 feet from the wall.
Bend your elbows to come closer to the wall, maintaining a straight line from your head to your ankles. Keep your elbows at a 45-degree angle from your body.
Push back away to the starting position.
Resistance band row
A strong back is key for good posture, among other things. Use a resistance band here to strengthen those muscles:
Grab a resistance band, with a handle in each hand, and step on the band with both feet.
Cross the handles and hinge at the waist to a 45-degree angle.
Maintaining a straight back, send your elbows up and back, rowing the handles up toward your chest. Squeeze your upper back muscles at the top.
Pause, then slowly release back to start.
Bird dog
A boon for both balance and stability, bird dog will challenge your full body.
Assume a position on all fours on the ground, placing your hands under your shoulders and your knees under your hips.
Keeping your neck neutral, simultaneously extend your right arm and left leg. Make sure your hips stay square to the ground. Pause at the top.
Return to start and repeat with your left arm and right leg.
Glute bridge
An effective exercise for the posterior chain — or the back of your body — glute bridges will build strength in no time. Add a dumbbell to your hips if you need added resistance.
Start by laying on your back with your knees bent and feet flat on the floor. Your arms should be down at your sides.
Brace your core and push up through your feet, lifting your butt up off the ground until your hips are fully extended. Squeeze your glutes at the top.
Do these 5 stretches to hit all of the major body parts and help improve your flexibility and mobility.
If not indicated, hold each stretch for about 30 seconds total. As you focus on breathing — deep inhale, deep exhale — try to go deeper into the stretch.
Hamstring stretch
Particularly if you sit a lot, stretching the hamstrings is important to maintain good movement in the hips. Here’s how to do it:
Position yourself with a step or another flat, raised surface in front of you. There should be about one foot between you and the step.
Put one heel on the step and lean forward at the hips to a 45-degree angle.
Feel the stretch in your hamstring, leaning forward to go deeper.
Seated hip stretch
Hip functionality is key to many movements in our daily lives, like walking, so keeping these muscles and joints mobile is important. Try this seated stretch:
Sit in a chair and scoot down to the edge. Your feet should be flat on the floor and your back should be straight.
Bring your right ankle to rest on your left knee, bending your leg to do so.
Lean forward slightly to feel the stretch in your hip.
Chest opener
Combat the forward-lean posture with this chest-opening stretch:
Sit in a chair and scoot down to the edge. Your feet should be flat on the floor and your back should be straight.
Interlace your fingers behind your back and open your chest up to the sky, dropping your shoulders.
Side-lying thoracic rotation
Another good stretch if you find your shoulders rounding forward, this rotation will target and release your upper body:
Lay on the ground on your left side, arms straight out in front of you with palms touching.
Lift your right arm straight up and over, opening your chest and allowing your right arm to drop to the other side of your body. Your head should follow.
After 5–10 seconds, rotate back to start and repeat for 10 reps.
Side-to-side reach
Stretch your back and core with this move:
Stand straight with your arms down at your sides and feet shoulder-width apart.
Bring your right arm up and over your head, bending your torso to the left as you go.
Hold here for 5–10 seconds, then return to center and switch arms.
Consistently strength training and stretching, even for short periods 3 times per week, can help tremendously in delaying or preventing many age-related ailments. Start slow and watch your strength, balance, and mobility improve.
Mary and I have become good friends, and her encouragement, positive attitude, and motivation have helped me grow. Her book has expanded my life in new ways. Thanks, Mary.
About Mary K. Doyle
Author Mary K. Doyle has a Master of Arts Degree in Pastoral Theology. Her fluid, conversational writing style results from an extensive career in feature writing, advertising, and publicity over more than thirty years. Her latest book is Navigating Alzheimer’s: 12 Truths about Caring for Your Loved One. This information was taken from the back of the book.
Whether readers are praying the rosary for the first time or are already praying the rosary daily, they will find that The Rosary Prayer by Prayer is an invaluable resource and aid to promoting a deeper prayer experience. It is a treasure chest of information about the history and benefits of the rosary, suggestions for meditation on the mysteries, exquisite artwork, and references. This book is also an easy way to learn how to pray the rosary.
“I grew up Catholic, but didn’t know that there were multiple devotions to saying the rosary. And, as an adult and lapsed Catholic I was a bit fuzzy on the basics as well. This book does a soulful job of detailing the steps and introducing the special devotions of each of the mysteries. The pen and inks are a beautiful accompaniment to the text. A very nice gift book for anyone who wants to reaquaint themselves with the devotion of the rosary.”
“As a Catholic Man in the Knights of Columbus we oft say “REAL MEN SAY THE ROSARY.” I to my shame lapsed a bit in regular Rosary Prayer/Reflection…..BUT….. well … I came across this GEM of a BOOK! it has revived my devotion in the Rosary by new BUT Traditional reflections….magnificent charcoal pics in all Mysteries in short…. a book LONG NEEDED….I think it wonderful for Catholics who are long time Rosary users….Newbies…….or in my Case…….a lapsed “Rosary User” ….JP2 called it (the Rosary) his favorite Prayer… this book….will bring full circle why JP2 said this!!!”
Mary has written nine books; you can see the collection HERE.
My Thoughts
The book’s layout flows nicely and leads smoothly into the next topic.
Each Prayer shares the history of the Rosary prayers and references the Scripture where the prayer originated. Each prayer has an illustration of the Rosary, and the bead to start the prayer is circled.
The book is informative, not technical, and written with a gentle heart.
The Rosary is written for everyone, and her writing is easy to understand. I’ve learned so much. The Rosary Prayer By Prayer is a must-read for all Catholics or those who are curious. It’s a book for your bookshelves to reference for years to come.
Major Thumbs up!
Mary’s blog is Midwest Mary. Her writing is informative and inspirational. Stop by her blog, say hello, and enjoy the archives. You’ll be glad you did.
lookingforthelight.blog 
