What's this? A Full Well post? But Olivia, you haven't posted here in almost a year!
Yeah, well, a lot has changed in the last year. I was doing so well while I kept this blog, and then life happened, and I just didn't have the stamina to write on here. Not to mention, I would've felt like a big, fat hypocrite, as I pretty much let my health take a nosedive.
Last summer, my health was in crisis, and I used all the resources I had at my disposal to "solve" the crisis. I did a pretty good job, if I may say so myself. Well, lo and behold, it's summer 2009, and my health...sucks. Er, sucked. Just over a week ago, I was in tears at my desk because I felt so awful and didn't know what to do about it. I had, to use a buzzphrase, reached my tipping point.
The great news is that all that (expensive) hard work I did last summer to figure out how to be healthy was applicable now, too. I was in a much better position this time around because this time I didn't have to solve anything (though I thought maybe I did), I just had to implement what I already knew. So here's what I did:
1. Called on the collective wisdom of the forum over on crazysexylife.com. Boy do those folks know their stuff and have a giant, heaping portion of compassion to serve along with it.
2. Placed an order with www.iherb.com, which happens to have amazingly inexpensive ($5!) shipping to Seoul. If you're curious, I ordered chlorella powder, wheat grass powder, and a super duper amazing multi.
3. Trekked -- it may have been a block and a half, but with how awful I felt, it seemed like a trek -- to the overpriced department store, which happens to have a great produce section, and bought all the produce I wanted: sprouts, mixed greens, bell peppers, bananas, cherry tomatoes, a massive-and-juicy apple.
4. Ate the produce. Not all at once, but bit by bit.
5. Logged on to Raw Fu , and signed up for the 100 day Raw Fu Challenge, which started this past Monday.
6. Drank my enzyme/protein powder.
7. Drank a TON of water.
The next day, I woke up, exhausted, and got some pissy news I don't feel like getting into here. It's all fine now, but sent me into quite a tailspin for the next few days. In the past, a super high stress event like this would have led me to "screw it" mode as I inhaled Snickers bars and french fries. But not this time.
Why? It can only be because I was ready for this change. Physically, emotionally, spriritualy ready to do it. The kicker is, it's been easy. Caffeine, gone. Sugar, gone. Meat/dairy/eggs, gone. Cooked food, gone. (Aside from two little incidents, one of which I regret, the other I don't.) But I don't feel deprived.
I feel good.
In fact, today, I feel really good. For the first time in who knows how long, I had energy and took a (short) walk. My body needed to move so badly that I started doing a little yoga...at work. (The iherb shipment arrived yesterday, so I've had my multi and chlorella. Coincidence? Maybe. But I'll take it.)
I'm not ready to declare that I'm a raw foodist, and I'm certainly not being super strict or limiting myself. I'm working on being gentle with myself, and forgiving, and just listening to what my body needs.
The health kick is back -- though this time I hope it sticks around -- so stay tuned. I've got lots to blab about.
Showing posts with label caffeine. Show all posts
Showing posts with label caffeine. Show all posts
Friday, August 14, 2009
Monday, September 8, 2008
Thanks, Lovies.
Over the past few days, I've gotten so many wonderful comments on this little thing. Some were from friends (thanks DD, thanks Maggie), and one or two came from strangers or anonymous folks. These comments -- coupled with live-time encouragement from my spectacular friends and family -- have given me a much-needed boost. I feel like I've lost my holistic health mojo a little bit as of late, and all this positivity has, I hope, given me the push I needed.
My icky-tasting, nowhere-near-cheap enzyme-loaded powder came in the mail today, and I can't believe how excited I got about it. I hadn't reordered in time, so I haven't had it these last two weeks. This time I ordered a month and a half's supply. That's one point for health. And, lucky for me (in this case, at least), I tend to be all or nothing, which means the health crusade is back on.
Part of the fire in the beginning was the challenge to figure out the unknown. At my cousin's wedding this weekend, my mom and my friend/brother's girlfriend were talking about the creative process, and how projects can seem so exciting in the beginning -- just up until the point when you can see how it's going to end up. I think, in a way, that's how I felt about my health. This summer tipped me over the edge to finally solve my health problems. Crazy part is, now that I know what I need to do (no caffeine, strict sleep regimen, exercise, acupuncture, tons and tons of raw fruits and veggies, minimal booze, meditation, skip the sugar, get lots of sunlight, take my thyroid medication, keep the probiotics coming, and, by all means, stay on the enzyme-fueling powder), I feel, well, lazy about it.
Which, of course, makes me want to shake myself by the shoulders and yell, "What are you doing?!" For years I've just wanted someone to tell me what the heck I should do to feel healthy. Now I know. So why have I only been doing it about 70%? How do I get myself up to that 95%-100% range so I can wake up feeling spectacular and energized, with glowing skin and radiant energy? After all, who wouldn't want that?
So here's the game plan. First, give myself credit for what I am doing. (Um, hello zero caffeine, to name the biggie.) Second, get excited about the powders and pills and other tools I have to jump start my system; all I have to do is take them. Third, and the part I'm most excited about, go to the gorgeous gym at my alma mater/current place of employment. I joined last week, and can't wait to go lift weights again in an environment I know and am comfortable in. Plus, I can see the gym every time I walk out of my office -- no pretending it's not convenient. I think (hope) that with this redevotion, the pieces might start to fall back into place.
Another thing I'm working hard on is to be kinder to myself. I forget where I heard it, but you should never speak to yourself in a way you wouldn't speak to your best friend or your daughter. I would never berate my best friend for only succeeding 70%. But I would encourage her to keep pushing herself so she can feel her best. We'll give it a shot, right?
My icky-tasting, nowhere-near-cheap enzyme-loaded powder came in the mail today, and I can't believe how excited I got about it. I hadn't reordered in time, so I haven't had it these last two weeks. This time I ordered a month and a half's supply. That's one point for health. And, lucky for me (in this case, at least), I tend to be all or nothing, which means the health crusade is back on.
Part of the fire in the beginning was the challenge to figure out the unknown. At my cousin's wedding this weekend, my mom and my friend/brother's girlfriend were talking about the creative process, and how projects can seem so exciting in the beginning -- just up until the point when you can see how it's going to end up. I think, in a way, that's how I felt about my health. This summer tipped me over the edge to finally solve my health problems. Crazy part is, now that I know what I need to do (no caffeine, strict sleep regimen, exercise, acupuncture, tons and tons of raw fruits and veggies, minimal booze, meditation, skip the sugar, get lots of sunlight, take my thyroid medication, keep the probiotics coming, and, by all means, stay on the enzyme-fueling powder), I feel, well, lazy about it.
Which, of course, makes me want to shake myself by the shoulders and yell, "What are you doing?!" For years I've just wanted someone to tell me what the heck I should do to feel healthy. Now I know. So why have I only been doing it about 70%? How do I get myself up to that 95%-100% range so I can wake up feeling spectacular and energized, with glowing skin and radiant energy? After all, who wouldn't want that?
So here's the game plan. First, give myself credit for what I am doing. (Um, hello zero caffeine, to name the biggie.) Second, get excited about the powders and pills and other tools I have to jump start my system; all I have to do is take them. Third, and the part I'm most excited about, go to the gorgeous gym at my alma mater/current place of employment. I joined last week, and can't wait to go lift weights again in an environment I know and am comfortable in. Plus, I can see the gym every time I walk out of my office -- no pretending it's not convenient. I think (hope) that with this redevotion, the pieces might start to fall back into place.
Another thing I'm working hard on is to be kinder to myself. I forget where I heard it, but you should never speak to yourself in a way you wouldn't speak to your best friend or your daughter. I would never berate my best friend for only succeeding 70%. But I would encourage her to keep pushing herself so she can feel her best. We'll give it a shot, right?
Thursday, September 4, 2008
Don't Go It Alone
Before I was diagnosed with Celiac Disease, there were some days that were, to put it mildly, really tough. At times the pain was so severe I could barely move. Putting on shoes and socks was unbearable, and even just walking down the hall to use the restroom would take me as long as twenty minutes. I had no choice but learn how to ask for help.
Fortunately, I have a very loving and patient family, and, when I went back to school, had very loving and patient roommates. On the worst days, they would help out by running an errand for me, or just bringing me a snack on the couch.
After the diagnosis, I was once again able to maneuver around easily. I didn't need people to do the little things for me in the same way. My inclination was to say to myself, Great, I learned how to ask for help; now I hope I don't have to do it again. Wrong. What I've learned since then is to go ahead and ask for help when I need it -- with the big things and the little things. When I'm reluctant, I remind myself that I would always want to help my friends and family if they gave me the choice; I trust I'm not the only one who feels that way.
Today's been a little rough, and the Diet Cokes we keep in the fridge in my office for guests have been taunting me again. I haven't had one since my first day of work here, but oh how I want one today. Instead of reaching into the fridge, though, I reached out to my friend Maggie, the biggest anti-Diet Coke advocate I know.
Here's what I sent to her:
"There's a whole bunch of them [Diet Cokes] in my fridge at work, and I want one -- BIG TIME. Please tell me not to have one."
And here's what she responded within the hour:
" Do NOT have one.... it is a slippery slope my dear!"
So I resisted. I stepped away from the caffeine and chemicals and got a water. Next time you're tempted to make a decision you know deep down you don't want to make, call on your support network. Even for something as seemingly small as resisting the Diet Coke.
Fortunately, I have a very loving and patient family, and, when I went back to school, had very loving and patient roommates. On the worst days, they would help out by running an errand for me, or just bringing me a snack on the couch.
After the diagnosis, I was once again able to maneuver around easily. I didn't need people to do the little things for me in the same way. My inclination was to say to myself, Great, I learned how to ask for help; now I hope I don't have to do it again. Wrong. What I've learned since then is to go ahead and ask for help when I need it -- with the big things and the little things. When I'm reluctant, I remind myself that I would always want to help my friends and family if they gave me the choice; I trust I'm not the only one who feels that way.
Today's been a little rough, and the Diet Cokes we keep in the fridge in my office for guests have been taunting me again. I haven't had one since my first day of work here, but oh how I want one today. Instead of reaching into the fridge, though, I reached out to my friend Maggie, the biggest anti-Diet Coke advocate I know.
Here's what I sent to her:
"There's a whole bunch of them [Diet Cokes] in my fridge at work, and I want one -- BIG TIME. Please tell me not to have one."
And here's what she responded within the hour:
" Do NOT have one.... it is a slippery slope my dear!"
So I resisted. I stepped away from the caffeine and chemicals and got a water. Next time you're tempted to make a decision you know deep down you don't want to make, call on your support network. Even for something as seemingly small as resisting the Diet Coke.
Monday, September 1, 2008
Is Decaf Better?
One of the cool things about this new venture (the holistic health counseling career track) is that friends and family now come to me with all sorts of health/diet related questions. Sometimes I know the answer. Often I don't. Which makes sense -- I haven't gone to school yet, have I? I love the questions, though, because they prompt me to research things I wouldn't otherwise think of. There's one question I was hesitant to look into, however. Snacks asked if decaf coffee is indeed worse for you than caffeinated coffee, due to the chemicals used in the process to extract the caffeine.
After some preliminary research (and if you have articles on the subject, I'd love to read them), my answer is the ever-so-helpful: It depends.
As a general rule, the thought of ingesting chemicals in the guise of food freaks me out. It's what caused me to give up artificial sweeteners and fake food like those weird frozen "yogurts" that are on every corner in New York. That said, if you have a fierce coffee habit, and caffeine has a strong negative impact on how you feel, I think decaf can be a good transitional aide. For me, I think caffeine is worse for my body right now than some chemicals that may or may not remain in the decaf coffee. Here's what the all-knowing Wikipedia had to say about the subject:
Decaffeinated coffee is also regarded as a potential health risk to pregnant women due to the high incidence of chemical solvents used to extract the caffeine. The impact of these chemicals is debated, however, as the solvents in question evaporate at 80–90 °C, and coffee beans are decaffeinated before roasting, which occurs at approximately 200 °C. As such, these chemicals, namely trichloroethane and methylene chloride, are present in trace amounts at most, and may not pose a significant threat to embryos and fetuses.
I'm not pregnant, but I often wonder about all those things pregnant women aren't supposed to eat because of how it will affect the fetus. Doesn't it make sense that those are things that maybe people just shouldn't eat in general? Think about it.
But I digress. I don't think caffeine is unhealthy for most people. Unless you have heart, sleep, anxiety, or blood sugar disorders, it's probably fine for you. Best not to have it, but not likely the first thing most people should address in their diets. If, however, you do suffer when you take caffeine, be aware that there is no national standard of what should be labeled as "decaf" when it comes to brewed coffee. The New York Times did an interesting piece showing that many decaf coffees from the major coffee stops -- Dunkin Donuts, Starbucks, etc. -- do in fact contain caffeine, sometimes as much as a can of Coke.
How is this information going to influence my coffee decisions? I'll probably revert back to the very very occasional decaf coffee, and keep away from the caffeine. It should be easier when the temperature drops, as I'll be craving more tea and less iced coffee. (Though I will always miss the caffeine-saturated Pumpkin Spice brew from Bucks County Coffee.) File this one away under the ever-popular heading of "In Moderation."
After some preliminary research (and if you have articles on the subject, I'd love to read them), my answer is the ever-so-helpful: It depends.
As a general rule, the thought of ingesting chemicals in the guise of food freaks me out. It's what caused me to give up artificial sweeteners and fake food like those weird frozen "yogurts" that are on every corner in New York. That said, if you have a fierce coffee habit, and caffeine has a strong negative impact on how you feel, I think decaf can be a good transitional aide. For me, I think caffeine is worse for my body right now than some chemicals that may or may not remain in the decaf coffee. Here's what the all-knowing Wikipedia had to say about the subject:
Decaffeinated coffee is also regarded as a potential health risk to pregnant women due to the high incidence of chemical solvents used to extract the caffeine. The impact of these chemicals is debated, however, as the solvents in question evaporate at 80–90 °C, and coffee beans are decaffeinated before roasting, which occurs at approximately 200 °C. As such, these chemicals, namely trichloroethane and methylene chloride, are present in trace amounts at most, and may not pose a significant threat to embryos and fetuses.
I'm not pregnant, but I often wonder about all those things pregnant women aren't supposed to eat because of how it will affect the fetus. Doesn't it make sense that those are things that maybe people just shouldn't eat in general? Think about it.
But I digress. I don't think caffeine is unhealthy for most people. Unless you have heart, sleep, anxiety, or blood sugar disorders, it's probably fine for you. Best not to have it, but not likely the first thing most people should address in their diets. If, however, you do suffer when you take caffeine, be aware that there is no national standard of what should be labeled as "decaf" when it comes to brewed coffee. The New York Times did an interesting piece showing that many decaf coffees from the major coffee stops -- Dunkin Donuts, Starbucks, etc. -- do in fact contain caffeine, sometimes as much as a can of Coke.
How is this information going to influence my coffee decisions? I'll probably revert back to the very very occasional decaf coffee, and keep away from the caffeine. It should be easier when the temperature drops, as I'll be craving more tea and less iced coffee. (Though I will always miss the caffeine-saturated Pumpkin Spice brew from Bucks County Coffee.) File this one away under the ever-popular heading of "In Moderation."
Friday, August 29, 2008
Sleep Hygiene
I've touched on sleep hygiene in the past, but thought I'd post the handout I got from the Penn Sleep Center. It is more detailed than things I've written about, and for anyone suffering with insomnia, I want to offer as many resources as possible. So, without further ado, the wonderful tips from the Penn Center for Sleep Disorders. My input is in italics; the rest is right from the experts.
A. Maintain a regular sleep/wake schedule
1. Keep the same rise time and bedtime every day. Fun? Not so much. Worth it? Absolutely. This was one of the most helpful tips for me.
B. Maintain a healthy diet
1. Include foods high in carbohydrates. I would add that they should be complex carbohydrates, like whole grains and produce. Refined carbs, like white bread and white rice, are going to convert to sugar much more quickly, which can destabilize your blood sugar and make it more difficult to sleep.
2. Foods that contain carbohydrates are: breads, pasta, rice, cereal, fruits, vegetables, & milk.
3. Going to bed hungry or eating a large meal before bedtime can worsen sleep.
4. If hungry at bedtime, eat a light snack or drink a glass of milk.
C. Avoid or minimize the use of caffeine. My friend Maggie would say this is cruel and unusual punishment, and might not even be humanly possible. It is difficult, especially if you've got a serious coffee habit. But if you have trouble sleeping, caffeine's only going to make it worse. Try to taper off, and eventually -- I promise -- you'll be sleeping better and need it less. (Don't worry, Maggie. If you sleep fine, I'm not going to suggest you give up the good stuff.)
1. It is a stimulant that interferes with sleep.
2. The effects can last as long as 8-14 hours.
3. One cup of coffee contains 100mg of caffeine and takes 3 hours to leave the body.
4. Most sodas and teas, some headache and cold medicines, and most diet pills (evil buggers!) will worsen sleep.
5. It is recommended not to drink coffee, tea or soda after Lunch. If you continue to have difficulty falling asleep, avoid drinking caffeinated beverages after Breakfast. I'll say it again -- if you're a particularly atrocious sleeper like I am, you're probably better off without any caffeine at all. I found it was the ritual I missed in the morning, almost as much as the caffeine. Now I make tea to sip while I get ready for the day. It's a different ritual, but a ritual nonetheless.
D. Avoid alcohol. I hate this one. I hate how important it is, and what a difference it makes in my life if I'm drinking or not. This might be the most frustrating for me. As with caffeine, I try to supplement the ritual. My bartenders know if I'm not sipping a Bluecoat gimlet, I'm going to be drinking club soda with lime by the gallon.
1. You may feel it helps you get to sleep, but for most people it causes awakenings as well as poor sleep later in the night. It's true. Drat.
2. Alcohol can make snoring and sleep apnea worse.
E. Smoking cigarettes will interfere with sleep. Just in case you needed another reason to quit...
1. If you currently smoke, begin to cut back on nighttime smoking.
2. Stopping smoking is a helpful step to improving your sleep. The best way to quit smoking is to be involved in a group meeting along with the patch or gum.
F. Over-the-counter sleeping medications:
1. None of the medications currently available OTC help you get into deep sleep. I took Tylenol PM almost every night for ten years. It's horrifying to think of all the REM sleep I missed. It also feels absolutely amazing to not depend on it any longer; I know longer feel anxious if I spend the night somewhere and forgot to bring Tylenol PM or Benadryl. Knowing I don't need it makes it that much easier to fall asleep.
2. These medications only help you fall asleep faster.
3. OTC sleeping pills may make your sleep worse later in the night like alcohol.
G. Maintain a regular exercise schedule. Just in case you needed another reason to start exercising...
1. Walking is an excellent form of exercise. The best time is early in the morning (7am-9am). I personally think that you walk is much more important then when you walk. If after work is more likely to become a habit for you, embrace it. Just get fresh air and some blood moving.
2. Light stretching can be done on rainy days.
3. Guard against strenuous exercise before bedtime. It is too stimulating and may prevent you from falling asleep.
A. Do not nap during the day (unless your sleep doctor has told you that you may).
1. Not napping will allow you to sleep much better at night.
2. Exercise instead of napping. This is one of those tips that makes me want to say, "You've never suffered from really serious insomnia, have you? You try exercising after getting two hours of sleep all week." That said...if you can reach down and pull this off, I bet it would help. I don't let myself nap, but I have yet to be barely able to stay awake and then decide to go running. If you can do that -- huge kudos to you.
3. Stay active during the day when you feel sleepy.
B. Eat meals at the same time each day, every day. OK, I just saw this for the first time. Haven't tried it, but I imagine it helps in getting your body on schedule. File that one away.
1. 3 to 4 small meals per day are better than 1 to 2 big meals.
C. Plan evening activities that promote relaxation.
1. Read or listen to music.
2. Avoid using watching TV in bed to fall asleep. The late night news in not very relaxing. I would take this a bit further -- avoid all screens 90 minutes before bedtime. Dim lights will help you transition more easily.
3. Meditate before bed. (That isn't on the Sleep Clinic list. I think it should be.)
D. If you tend to worry about things while lying in bed:
1. Make a list of things to deal with tomorrow. I keep paper and a pen next to bed so I can jot down things that pop into my head, rather than worry about remembering them.
2. Make a list of things to do before bedtime. Part of my night time routine includes doing a quick pick-up of my apartment. Otherwise I lie in bed thinking about the dishes in the sink. This pretty much tops the list of Things Not Worth Losing Sleep Over.
E. Keep regular bedtimes and rise times.
F. Do not spend too much time in bed "chasing sleep." In other words, if you're not sleeping, get out of bed and do something else. It may seem counterproductive, but it helps train your body that bed is for sleeping, not thinking. With time, this can prove to be one of the most useful tips.
G. Do not attempt to "make up for lost sleep" on weekends or holidays. It may not work and it means you are not up to par for the second half of the week.
H. Develop a sleep ritual: do the same things each evening before retiring for the night to give your body the cues that it is time to settle down.
I. Relax in bed.
1. Take several deep breaths (in through your nose and out through your mouth) while lying in bed and relax tense muscles, starting with your toes and working up to your head.
J. If you can't fall asleep:
1. Get up and move to another room.
2. Stay up until you are sleepy and then return to bed.
3. If you still cannot fall asleep, get up again.
4. Repeat this cycle until you fall asleep.
K. Do not use your bed as a place to read, watch television, argue, or catch up on office work. This was really tough for me to give up. My bed is by far the most comfortable place in my apartment, and sometimes all I want is to lie in bed and read the paper or dive into a book. Right now, I'm on the search for a comfy chair instead.
L. Set your alarm to get up at the same time each morning, regardless of how much sleep you got during the night, in order to maintain a consistent sleep/wake schedule. In case you weren't counting, this is the third time they've mentioned this. It's important. If you do only three things, tips J, K, and L would be my strongest recommendations.
M. Keep the bedroom dark and at a temperature that is most comfortable for you so that you are not waking up too cool or too hot.
N. Block out noises that can disturb your sleep.
1. Sponge earplugs or "white noise" made by fans, air conditions, or a white noise machine.
O. Go to bed only when you are sleepy.
P. Do not watch the alarm clock and worry about the time or lost sleep. Try to think about something that is relaxing and/or enjoyable.
There you have it. It's a lot, but try to take encouragement from that rather than feeling overwhelmed. There are so many different tools you can try. If these don't work, of if you want additional help, I would suggest a Cognitive Behavioral Therapist specializing in sleep who can walk you through specific exercises designed to tackle your biggest barriers to a good night's sleep. It's a commitment, but you can get there. Honest.
Sleep Hygiene
A. Maintain a regular sleep/wake schedule
1. Keep the same rise time and bedtime every day. Fun? Not so much. Worth it? Absolutely. This was one of the most helpful tips for me.
B. Maintain a healthy diet
1. Include foods high in carbohydrates. I would add that they should be complex carbohydrates, like whole grains and produce. Refined carbs, like white bread and white rice, are going to convert to sugar much more quickly, which can destabilize your blood sugar and make it more difficult to sleep.
2. Foods that contain carbohydrates are: breads, pasta, rice, cereal, fruits, vegetables, & milk.
3. Going to bed hungry or eating a large meal before bedtime can worsen sleep.
4. If hungry at bedtime, eat a light snack or drink a glass of milk.
C. Avoid or minimize the use of caffeine. My friend Maggie would say this is cruel and unusual punishment, and might not even be humanly possible. It is difficult, especially if you've got a serious coffee habit. But if you have trouble sleeping, caffeine's only going to make it worse. Try to taper off, and eventually -- I promise -- you'll be sleeping better and need it less. (Don't worry, Maggie. If you sleep fine, I'm not going to suggest you give up the good stuff.)
1. It is a stimulant that interferes with sleep.
2. The effects can last as long as 8-14 hours.
3. One cup of coffee contains 100mg of caffeine and takes 3 hours to leave the body.
4. Most sodas and teas, some headache and cold medicines, and most diet pills (evil buggers!) will worsen sleep.
5. It is recommended not to drink coffee, tea or soda after Lunch. If you continue to have difficulty falling asleep, avoid drinking caffeinated beverages after Breakfast. I'll say it again -- if you're a particularly atrocious sleeper like I am, you're probably better off without any caffeine at all. I found it was the ritual I missed in the morning, almost as much as the caffeine. Now I make tea to sip while I get ready for the day. It's a different ritual, but a ritual nonetheless.
D. Avoid alcohol. I hate this one. I hate how important it is, and what a difference it makes in my life if I'm drinking or not. This might be the most frustrating for me. As with caffeine, I try to supplement the ritual. My bartenders know if I'm not sipping a Bluecoat gimlet, I'm going to be drinking club soda with lime by the gallon.
1. You may feel it helps you get to sleep, but for most people it causes awakenings as well as poor sleep later in the night. It's true. Drat.
2. Alcohol can make snoring and sleep apnea worse.
E. Smoking cigarettes will interfere with sleep. Just in case you needed another reason to quit...
1. If you currently smoke, begin to cut back on nighttime smoking.
2. Stopping smoking is a helpful step to improving your sleep. The best way to quit smoking is to be involved in a group meeting along with the patch or gum.
F. Over-the-counter sleeping medications:
1. None of the medications currently available OTC help you get into deep sleep. I took Tylenol PM almost every night for ten years. It's horrifying to think of all the REM sleep I missed. It also feels absolutely amazing to not depend on it any longer; I know longer feel anxious if I spend the night somewhere and forgot to bring Tylenol PM or Benadryl. Knowing I don't need it makes it that much easier to fall asleep.
2. These medications only help you fall asleep faster.
3. OTC sleeping pills may make your sleep worse later in the night like alcohol.
G. Maintain a regular exercise schedule. Just in case you needed another reason to start exercising...
1. Walking is an excellent form of exercise. The best time is early in the morning (7am-9am). I personally think that you walk is much more important then when you walk. If after work is more likely to become a habit for you, embrace it. Just get fresh air and some blood moving.
2. Light stretching can be done on rainy days.
3. Guard against strenuous exercise before bedtime. It is too stimulating and may prevent you from falling asleep.
Night Time Tips
A. Do not nap during the day (unless your sleep doctor has told you that you may).
1. Not napping will allow you to sleep much better at night.
2. Exercise instead of napping. This is one of those tips that makes me want to say, "You've never suffered from really serious insomnia, have you? You try exercising after getting two hours of sleep all week." That said...if you can reach down and pull this off, I bet it would help. I don't let myself nap, but I have yet to be barely able to stay awake and then decide to go running. If you can do that -- huge kudos to you.
3. Stay active during the day when you feel sleepy.
B. Eat meals at the same time each day, every day. OK, I just saw this for the first time. Haven't tried it, but I imagine it helps in getting your body on schedule. File that one away.
1. 3 to 4 small meals per day are better than 1 to 2 big meals.
C. Plan evening activities that promote relaxation.
1. Read or listen to music.
2. Avoid using watching TV in bed to fall asleep. The late night news in not very relaxing. I would take this a bit further -- avoid all screens 90 minutes before bedtime. Dim lights will help you transition more easily.
3. Meditate before bed. (That isn't on the Sleep Clinic list. I think it should be.)
D. If you tend to worry about things while lying in bed:
1. Make a list of things to deal with tomorrow. I keep paper and a pen next to bed so I can jot down things that pop into my head, rather than worry about remembering them.
2. Make a list of things to do before bedtime. Part of my night time routine includes doing a quick pick-up of my apartment. Otherwise I lie in bed thinking about the dishes in the sink. This pretty much tops the list of Things Not Worth Losing Sleep Over.
E. Keep regular bedtimes and rise times.
F. Do not spend too much time in bed "chasing sleep." In other words, if you're not sleeping, get out of bed and do something else. It may seem counterproductive, but it helps train your body that bed is for sleeping, not thinking. With time, this can prove to be one of the most useful tips.
G. Do not attempt to "make up for lost sleep" on weekends or holidays. It may not work and it means you are not up to par for the second half of the week.
H. Develop a sleep ritual: do the same things each evening before retiring for the night to give your body the cues that it is time to settle down.
I. Relax in bed.
1. Take several deep breaths (in through your nose and out through your mouth) while lying in bed and relax tense muscles, starting with your toes and working up to your head.
J. If you can't fall asleep:
1. Get up and move to another room.
2. Stay up until you are sleepy and then return to bed.
3. If you still cannot fall asleep, get up again.
4. Repeat this cycle until you fall asleep.
K. Do not use your bed as a place to read, watch television, argue, or catch up on office work. This was really tough for me to give up. My bed is by far the most comfortable place in my apartment, and sometimes all I want is to lie in bed and read the paper or dive into a book. Right now, I'm on the search for a comfy chair instead.
L. Set your alarm to get up at the same time each morning, regardless of how much sleep you got during the night, in order to maintain a consistent sleep/wake schedule. In case you weren't counting, this is the third time they've mentioned this. It's important. If you do only three things, tips J, K, and L would be my strongest recommendations.
M. Keep the bedroom dark and at a temperature that is most comfortable for you so that you are not waking up too cool or too hot.
N. Block out noises that can disturb your sleep.
1. Sponge earplugs or "white noise" made by fans, air conditions, or a white noise machine.
O. Go to bed only when you are sleepy.
P. Do not watch the alarm clock and worry about the time or lost sleep. Try to think about something that is relaxing and/or enjoyable.
There you have it. It's a lot, but try to take encouragement from that rather than feeling overwhelmed. There are so many different tools you can try. If these don't work, of if you want additional help, I would suggest a Cognitive Behavioral Therapist specializing in sleep who can walk you through specific exercises designed to tackle your biggest barriers to a good night's sleep. It's a commitment, but you can get there. Honest.
Thursday, August 28, 2008
Stress and Panic Attacks
Stress and I don't get along. Some people say they thrive on stress, that it gets them motored up to push through things they wouldn't otherwise people able to do. I am not one of those people. The good thing is that I know what havoc stress wreaks on my well-being, and I work to minimize the stressors in my life. When I get stressed, my immune system starts to stutter and I get sick, my stomach gets upset, I can't sleep. Years ago I also suffered from panic attacks, which, at one point, were so bad that I considered taking time off from school.
Fortunately, I am the daughter of a very wise man. When I talked to my dad about my panic attacks, he gave me a some specific actions to take. They were just the tools I needed to get through the worst of it so I could finish up the year.
1. Eat more protein. At the time I didn't understand the importance of protein when it comes to stress and panic attacks. As I started to read up on hypoglycemia this summer, though, every source talked about how critical regular protein is to maintaining stable blood sugar. And what is one of the symptoms some hypoglycemics experience? You guessed it -- panic attacks.
2. Stop with the caffeine. I had a ten-Diet-Cokes-a-day habit. The mere thought of that horrifies me. Of course anyone who drinks that much caffeine (not to mention chemicals and aspartame) is going to feel jittery, to say the least!
3. Practice deep breathing exercises. When I first started doing breathing exercises, I only had one basic technique: Inhale through my nose to the count of five, exhale through my mouth to the count of seven. It worked, but I've since learned other techniques that work even better for me. The first is ujjayi breath, which is explained quite well here. The other might be the simplest breathing technique I know of, but it's also my favorite: focus fully on each each breath, simply observing it, but with the exhale as the "start" of the breath, and the inhale as the "end." That simple reversal in observation takes just enough focus for me to allow my mind to quiet. This is also my favorite breath for when I meditate.
This past week I have been feeling an incredibly amount of stress, and have been unable to pinpoint its root, which only frustrates me more. Doesn't much help the situation. To make matters worse, in the last three days, I've staved off four panic attacks. I'm glad I was able to prevent them, but it's been a little unsettling that they've resurfaced after so many years. So I'm going back to basics. Protein. Stay off the caffeine. Practice deep breathing. Now I have even more tools in my arsenal, though, which is encouraging. Here are the new additions:
1. In addition to deep breathing to get me through a tough moment, regular meditation to help keep me on an even keel. (If you're thinking, hey, wait, you've been doing this meditation thing for a few weeks now, and you're getting panic attacks for the first time in years. Why would I want to do that? It's because I've been slacking on the meditation. Doh.)
2. Beyond just eating more protein, work to limit my sugar intake as much as possible, thus keeping my blood sugar as stable as I can manage. (Yes, I've been slipping up and having more sugar and alcohol lately, too.)
3. Acupuncture also really helps me to feel centered and grounded. I think it's a combination of the treatment itself, and having twenty minutes to lie in quiet on the table and just decompress. After nearly having a panic attack this morning as I was getting in the shower, I booked an appointment for this afternoon as soon as I got to work.
4. Spend time outside, get some sunlight, experience some nature. I think there's a lot to be said for honoring our circadian rhythms; it makes sense that we'll feel better when we're in sync with our natural clocks.
5. Work up a sweat. Exercise gets the endorphins pumping through your system (the source of a runner's high), which brings extra feel-good chemicals to your body. Who wouldn't prefer that to feeling stressed out. It can also help you work through some pent up aggression and get out of a toxic thought loop. Find something you love -- riding your bike, doing yoga, going for a run or a swim -- and let it act as a resource rather than something on your to-do list.
6. Talk it out. If something's weighing on your mind, find people who care about you and vent a little bit. Ask if they have some insight into the situation. There's no point in going on the journey alone.
If you have other resources you call on when you're stressed out, I'd love to hear them. I'm feeling encouraged just having taken the time to think through all the resources I have at my disposal.
Fortunately, I am the daughter of a very wise man. When I talked to my dad about my panic attacks, he gave me a some specific actions to take. They were just the tools I needed to get through the worst of it so I could finish up the year.
1. Eat more protein. At the time I didn't understand the importance of protein when it comes to stress and panic attacks. As I started to read up on hypoglycemia this summer, though, every source talked about how critical regular protein is to maintaining stable blood sugar. And what is one of the symptoms some hypoglycemics experience? You guessed it -- panic attacks.
2. Stop with the caffeine. I had a ten-Diet-Cokes-a-day habit. The mere thought of that horrifies me. Of course anyone who drinks that much caffeine (not to mention chemicals and aspartame) is going to feel jittery, to say the least!
3. Practice deep breathing exercises. When I first started doing breathing exercises, I only had one basic technique: Inhale through my nose to the count of five, exhale through my mouth to the count of seven. It worked, but I've since learned other techniques that work even better for me. The first is ujjayi breath, which is explained quite well here. The other might be the simplest breathing technique I know of, but it's also my favorite: focus fully on each each breath, simply observing it, but with the exhale as the "start" of the breath, and the inhale as the "end." That simple reversal in observation takes just enough focus for me to allow my mind to quiet. This is also my favorite breath for when I meditate.
This past week I have been feeling an incredibly amount of stress, and have been unable to pinpoint its root, which only frustrates me more. Doesn't much help the situation. To make matters worse, in the last three days, I've staved off four panic attacks. I'm glad I was able to prevent them, but it's been a little unsettling that they've resurfaced after so many years. So I'm going back to basics. Protein. Stay off the caffeine. Practice deep breathing. Now I have even more tools in my arsenal, though, which is encouraging. Here are the new additions:
1. In addition to deep breathing to get me through a tough moment, regular meditation to help keep me on an even keel. (If you're thinking, hey, wait, you've been doing this meditation thing for a few weeks now, and you're getting panic attacks for the first time in years. Why would I want to do that? It's because I've been slacking on the meditation. Doh.)
2. Beyond just eating more protein, work to limit my sugar intake as much as possible, thus keeping my blood sugar as stable as I can manage. (Yes, I've been slipping up and having more sugar and alcohol lately, too.)
3. Acupuncture also really helps me to feel centered and grounded. I think it's a combination of the treatment itself, and having twenty minutes to lie in quiet on the table and just decompress. After nearly having a panic attack this morning as I was getting in the shower, I booked an appointment for this afternoon as soon as I got to work.
4. Spend time outside, get some sunlight, experience some nature. I think there's a lot to be said for honoring our circadian rhythms; it makes sense that we'll feel better when we're in sync with our natural clocks.
5. Work up a sweat. Exercise gets the endorphins pumping through your system (the source of a runner's high), which brings extra feel-good chemicals to your body. Who wouldn't prefer that to feeling stressed out. It can also help you work through some pent up aggression and get out of a toxic thought loop. Find something you love -- riding your bike, doing yoga, going for a run or a swim -- and let it act as a resource rather than something on your to-do list.
6. Talk it out. If something's weighing on your mind, find people who care about you and vent a little bit. Ask if they have some insight into the situation. There's no point in going on the journey alone.
If you have other resources you call on when you're stressed out, I'd love to hear them. I'm feeling encouraged just having taken the time to think through all the resources I have at my disposal.
Tuesday, August 19, 2008
Willpower
In general, I'm not a big fan of willpower. I usually prefer coming up with better systems that all but eliminate the need for straight up willpower. Right now, however, it is sheer willpower that is keeping my from reaching into the company fridge for a Diet Coke, walking across the street for frozen yogurt, and scarfing down a handful of the dark chocolate peanut M&Ms. I keep telling myself that forgoing the caffeine and sugar today will make it ten times easier to forgo them tomorrow, as well; it won't start that vicious blood sugar spiral.
Besides, I do have some deliciousness to look forward to tonight -- we're going to try (gluten-free) beer can chicken on the grill, with lots of delicious grilled veggies, grilled pineapple or peaches for dessert, and maybe a great bottle of wine. I can resist the fake, chemical-laden quick treats in favor of wholesome deliciousness tonight.
I'll try, at least.
Besides, I do have some deliciousness to look forward to tonight -- we're going to try (gluten-free) beer can chicken on the grill, with lots of delicious grilled veggies, grilled pineapple or peaches for dessert, and maybe a great bottle of wine. I can resist the fake, chemical-laden quick treats in favor of wholesome deliciousness tonight.
I'll try, at least.
Wake Up, Sleepyhead
My schedule has been packed lately, and as a result, I haven't been as diligent about some of my health resolutions as I should be. It was OK for a few days, but these past two days I've really started to feel it. Yesterday I hit the snooze button for an hour, and today I could barely get out of bed. This is probably the most I've missed caffeine since I gave it up a few weeks ago.
Rather than dwell on the coffee (YUM) I can't drink, I tried to think of what I would suggest to someone else who was trying to rev up in the morning -- naturally. Then I actually took my advice.
I boiled some water for my morning tea, herbal of course. I've been really loving the Tazo Refresh. The peppermint in it seems to perk me up a bit. Also, for me the ritual of making tea helps me focus, which in turn brings an alertness to my day.
While the water boiled, I paid a visit to what, on my fancy days, I like to call my home gym. It's pretty basic, but it gets the job done. This morning I was wishing I had some ten pound weights, though, so maybe that will be my next splurge. My mom and I have been working to get more strength training into our daily routine, so I tried to channel her this morning. I did barely ten minutes of core and arm work, but it was enough to get my blood pumping. Plus, when I start my day with healthy habits, I really don't want to derail my good work later on.
Then, before I got in the shower, I used one of my new favorite things -- a dry brush. It's amazing. At first I was skeptical. Brush my skin? A little strange, no? But the slightly rough texture of the bristles over your skin really does wake up all your little nerve endings, plus it exfoliates, leaving your skin extra soft. The best part? It jump starts your circulatory and lymphatic systems, which in turn gives your immune system a boost. I'll post soon with a more thorough exploration of the benefits of dry brushing, but for now, I'd encourage you to give it a shot. Wake up naturally, improve the appearance of your skin, and give your immune system a boost? All for a one time fee of approximately $7? (That's what I paid for mine at Whole Foods.) Yes please!
I'm still really craving an ice coffee, but at least I started on a good note. The trick will be to keep fueling myself with nutritious foods throughout the day rather than reaching for something sugary that will just make me crash later.
Rather than dwell on the coffee (YUM) I can't drink, I tried to think of what I would suggest to someone else who was trying to rev up in the morning -- naturally. Then I actually took my advice.
I boiled some water for my morning tea, herbal of course. I've been really loving the Tazo Refresh. The peppermint in it seems to perk me up a bit. Also, for me the ritual of making tea helps me focus, which in turn brings an alertness to my day.
While the water boiled, I paid a visit to what, on my fancy days, I like to call my home gym. It's pretty basic, but it gets the job done. This morning I was wishing I had some ten pound weights, though, so maybe that will be my next splurge. My mom and I have been working to get more strength training into our daily routine, so I tried to channel her this morning. I did barely ten minutes of core and arm work, but it was enough to get my blood pumping. Plus, when I start my day with healthy habits, I really don't want to derail my good work later on.
Then, before I got in the shower, I used one of my new favorite things -- a dry brush. It's amazing. At first I was skeptical. Brush my skin? A little strange, no? But the slightly rough texture of the bristles over your skin really does wake up all your little nerve endings, plus it exfoliates, leaving your skin extra soft. The best part? It jump starts your circulatory and lymphatic systems, which in turn gives your immune system a boost. I'll post soon with a more thorough exploration of the benefits of dry brushing, but for now, I'd encourage you to give it a shot. Wake up naturally, improve the appearance of your skin, and give your immune system a boost? All for a one time fee of approximately $7? (That's what I paid for mine at Whole Foods.) Yes please!
I'm still really craving an ice coffee, but at least I started on a good note. The trick will be to keep fueling myself with nutritious foods throughout the day rather than reaching for something sugary that will just make me crash later.
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