Missing out on sleep can do a lot more than leave you feeling drowsy the next day. Sleep deprivation can be detrimental to both your mental and physical health. Lack of sleep affects your judgment, coordination, and reaction times the next morning, but over time people who are sleep deprived become more and more at risk for certain health conditions and illnesses. ● Memory loss and brain fog, even Alzheimer’s disease, and dementia ● High blood pressure ● Weakened immune system ● Delayed reflexes, impaired coordination ● Mood swings, depression, anxiety, and paranoia ● High blood sugar ● Weight gain ● Low testosterone, decreased libido ● Inflammation ● Heart disease
How Much Sleep Do You Need?
The amount of sleep a person needs depends on their age. Children need the most sleep. Newborns need as many as 14 to 17 hours of rest a day. Up until five years, young children need no less than 10 hours of sleep each and every night. Young kids from six up to 13 years old should get about nine to 11 hours of sleep, while adolescents 14 to 17 need eight to 10 hours of quality shut-eye. Generally, adults should get about seven to nine hours of sleep, especially busy parents who want to keep up with their kids. When it comes to sleep, it’s not all about quantity — quality plays a big role, as well. Even if a person stays in bed a good nine hours each night, if they are tossing, turning, and waking up throughout the night they will still wake up feeling sick and disoriented. These helpful tips promote better sleep for optimal performance the next day and beyond. What’s more: all of the tips are both budget-friendly and easy to execute.
Curate Coziness in Your Bedroom
While some rooms in the house can have several different functions, your bedroom should only be for rest and relaxation. Find new areas of your home for working, eating or watching television. When you designate the bedroom as a space for rest, you create a soothing atmosphere. Walking across the threshold, the brain and body recognize that they are in an environment for rest and they begin their nightly reboot. Decluttering or rearranging what you already have can make it more inviting.
Invest in high-quality linens, pillows, and blankets for the most comfortable bed imaginable. People with anxiety and sleep disorders like periodic limb movements should also look into adding a weighted blanket into the repertoire. Weighted blankets provide a sense of comfort and reduce levels of cortisol in the body, making it easier to feel relaxed and eventually drift to sleep.
Better Sleep With Magnesium
The average adult doesn’t need supplements as long as they eat a varied and healthy diet. However, one nutrient a lot of us could use more of is magnesium. Studies suggest about half of adult men and women in the United States are not getting enough magnesium in their diet. Magnesium is vital when it comes to regulating the body’s many functions. Healthy levels of magnesium contribute to heart and bone health, protect metabolism, stabilize mood, reduce stress, and promote better sleep.
While the best way to balance magnesium levels is through a healthy diet, there is also research indicating that supplemental magnesium can improve overall sleep quality. You should always double-check with a doctor before incorporating supplements into your diet, but magnesium is generally considered safe for consumption. Some people even drink magnesium before bed as a way to wind the brain and body down for a restful night’s sleep.
Sleep deprivation can lead to physical and mental health conditions including a heightened risk of depression, heart disease, and dementia. To get better sleep, make your room a sanctuary where the brain and body can unwind and relax. For those who have trouble relaxing, a soothing magnesium drink can correct an imbalance that contributes to insomnia. With a few extra budget-friendly steps, you can tackle sleep deprivation and get the rest your body needs.
Healthy Habits to Maintain Sobriety and Truly Live in Recovery from MTHFR and Alcohol.
Article by Michelle Peterson at recoverypride.org, in honor of April – Alcohol Awareness Month
Making the decision to get clean and sober is only the first step to a healthier life. Once you are in recovery for addiction, you may find that you still lack energy or emotional balance, or the original issue that you were self-medicating is still present. The reality is that it takes more than quitting substances to feel your best. Replacing the unhealthy habits of substance abuse with new healthy habits will not only help you get back to your true self, but it also helps maintain sobriety. If you, like many others seeking recovery, have an MTHFR mutation, then addressing this issue will help in your overall progress. After all, MTHFR and alcohol are linked.
Set a Fitness Goal
It’s no secret that regular exercise is essential for good health, and for someone in recovery, it is one of the absolute best ways to get stronger, both physically and mentally. Addiction takes a toll on your body, which can lead to poor health and a general lack of energy. Simply being active on a regular basis counteracts these feelings, builds strength, and can even reverse poor health. Start out slow, and for the best success in making exercise a habit that sticks, try different activities to find something you really enjoy.
Exercise, especially exercise involving the great outdoors, can help boost health in MTHFR and alcohol abuse or recovery. Thanks for the lovely picture by Hoang Nguyen Xuan from Pexels
Getting in the habit of regular exercise packs a one-two punch in helping contribute to recovery. Along with the physical effects you see and feel, being active also improves your mental health, and mental health is key in both MTHFR and alcohol issues. Managing emotions is crucial for maintaining sobriety, and exercise has been shown to increase the feel-good chemicals in your brain and give you an amazing boost in self-confidence. Look to other inspiring people who have found exercise to help in recovery, such as this Ironman athlete, who was featured by CNN. You don’t have to do an Ironman race, but set a goal to work toward, which will help keep you on track and give you a sense of accomplishment.
Fuel Your Body and Mind
Having a balanced, healthy diet helps you feel better both physically and mentally throughout recovery. It’s common for those in recovery to have nutritional deficiencies, so focus your diet on eating plenty of foods packed with nutrients you need. A good general rule is to eat the rainbow, which means eating plenty of fruits and vegetables of all colors in order to get a full variety of nutrients. While good nutrition makes you stronger and boosts energy, Harvard Health Publishing explains how a diet high in unhealthy fats and sugar can impair brain function and make symptoms of anxiety and depression worse. One of your primary goals in recovery should be to manage stressors and overall mental health to avoid relapse, so the emotional effects of a poor diet are the opposite of what you need.
Manage Your MTHFR
Not only does MTHFR mutation increase the likelihood of alcohol overconsumption, it also makes the nutritional impact of alcohol worse. Alcohol is known to deplete several B vitamins in the body including folate (this is us, MTHFR folks), thiamine, Riboflavin, B6, B12 and vitamins A, E, D and K. In addition to a healthy diet with a rainbow of colors, it is a good idea to supplement B vitamins and methylfolate to bring those levels up to par. This is doubly important if you have a known or suspected MTHFR mutation. Because MTHFR mutations often affect neurotransmitter levels, it is important to start supplementing methylfolate the right way, because taking too much can cause negative symptoms.
Discover a Passion
Exercise and nutrition are the foundations for a healthy body and mind, but you need more in your life to truly thrive. Now is the perfect time to start a new hobby or rediscover a passion from your past. When you’re no longer being controlled by substances, your mind is freed up to discover creativity. Learning a new skill and throwing yourself into a creative endeavor can be incredibly rewarding in recovery. You may enjoy making something with your hands, such as knitting, pottery, or woodworking. This type of hobby adds value to life and can also be a strategy for coping with stressors and triggers.
You may want to find a hobby that involves getting outdoors. This can be anything from taking regular walks in your neighborhood, perhaps with a friend, to outdoor adventures like hiking, mountain biking, or kayaking. Being outdoors, especially if you’re doing something active, is a habit that benefits your health in multiple ways. The vitamin D from the sun is great for your mood, and connecting with nature is grounding.
Finding a new hobby and making that part of your daily life is like icing on the cake when it comes to new healthy habits. When you’re in the throes of substance abuse, caring for yourself is the last thing on your mind, and it’s easy to get away from doing things you really love. Staying committed to recovery requires caring for your physical and mental well-being, and starting these healthy habits helps you accomplish that goal while giving life meaning.
If you’re struggling with gallbladder sludge and stones you may also be struggling to find your triggers, and one of those triggers might just be drugs – drugs and gallbladder can be linked. Certain foods, stress, times of day – lots of things can trigger an attack or give you twinges. Sadly, the effects of pharmaceutical drugs are often overlooked, even by your doctor so be sure to check your medicine cabinet, and use the tips below to write your own health timeline. This can give you the valuable information you need to find your own personal gallbladder triggers.
Pills! Have you checked to see if your drugs and gallbladder are linked? Photo by Slashme at English Language Wikipedia.
Pharmaceutical Drugs and Gallbladder – What Drugs Can Cause Problems
Birth Control Pills – Just like high levels of your natural estrogens are implicated in gallbladder trouble, so too are external estrogens. Even more so because these synthetic estrogens can be difficult for your body to process and eliminate.
Hormone Replacement Therapy – Much the same as birth control pills.
Lipid Lowering Drugs – Especially Clofibrate, but other drugs haven’t been studied as widely so it’s best to have some caution with the whole group.
Thiazide diuretics – There is conflicting research about this group of drugs, but many studies suggest they do cause problems. This includes Chlorothiazide (Diuril), Chlorothalidone, Hydrochlorothiazide (Microzide), Indapamide, Metolazone.
Ceftriaxone – This antibiotic can cause gallbladder sludge and stones fairly quickly, but the problems should also resolve after the drug is discontinued.
Octreotide – Long term use of this injectable synthetic hormone (synthetic somatostatin) is linked to gallbladder stasis and gallstone formation.
Hepatic Artery Infusion Chemotherapy – This is linked to such severe problems your doctor will typically suggest that you remove your gallbladder before starting treatment.
Erythromycin and Ampicillin – Both of these antibiotics are linked with hypersensitivity-induced cholecystitis. That means that your body’s reaction to becoming sensitive to the drug includes inflammation of the gallbladder.
Cyclosporine – This immunosupressive drug, which is often used for psoriasis has had mixed reports of causing trouble for your gallbladder.
Dapsone – This antibiotic has also seen patchy reports of gallbladder issues.
Anticoagulant treatment – This link is unclear, but it seems that people with gallbladder inflammation are at increased risk of emergency gallbladder removal after starting anticoagulants.
Narcotics – These drugs are well known in slowing down the motion of your bowels, and that slowing can have a profound impact on your gallbladder function.
Cisapride – Research has shown that in squirrels fed a high-cholesterol diet, Cisapride helped prevent the formation of crystals in the gallbladder, which are the precursors of gallstones. Sadly, this drug has been removed from the market due to side-effects.
Erythromycin – This drug can also be given to increase gastric motility (this is called a prokinetic, like Cisapride), and in spite of the fact that people with hypersensitivity reactions can have gallbladder issues from the drug, it can also solve gallbladder issues.
What About Drugs Not On This List? Write Your Health Timeline.
Every person can have a unique reaction to any drug or substance, which is part of what makes medicine so challenging. It’s a good idea to do a timeline of your gallbladder symptoms. What were the stressors in your life at the time symptoms started? Were there major emotional stressors? New drugs? Diet changes? Other conditions? This will help you to pin point the factors that might be contributing to your own issues and may indeed reveal a link to a pharmaceutical drug. Even if that drug is not known for causing gallbladder issues, it can be worth investigating. Talk with your doctor to see if there is a different type of drug that might address the same issue or if there is a way you can discontinue for a while to see if your gallbladder issues change at all. After all, your body is always unique.
Naturally, MTHFR and birth control pills interact – it’s not like this is an easy mutation to live with in other senses, why would it leave our contraceptive options untouched? Complaining aside, I could have saved myself years of miserable experiences with the pill if I had known this.
MTHFR and birth control pills is a bad combination. Photo by Bryancalabro.
Birth Control Pills Deplete Folate in Your Body
If you’re familiar with MTHFR mutations, then you’ve probably already figured out why this is a no-win situation for us MTHFR gals, but if you’re not then read on. Birth Control Pills are known to deplete folate levels in women and have been known to do so since the ’80s. This is a problem for all women, but especially those who have compromised folate metabolism in the first place (ahem, that’s us MTHFR folks). This folate depletion is part of the reason for some of the most common side effects of birth control pills – fatigue, mild depression, even acne. It’s also linked to an increased risk of neural tube defects in babies born to women who have recently stopped using birth control pills.
If you don’t tolerate birth control pills and can’t figure out why, it could be because you have an MTHFR mutation – especially if you have signs of a folate deficiency even though you’re taking your birth control pills WITH a multivitamin or folate supplement.
Birth Control Pills also deplete B12, Magnesium and other nutrients
Of course for MTHFR folks the folate is the biggest factor, but folate always works in tandem with other B vitamins so make sure you’re getting a good B complex supplement if you do choose to take birth control pills.
Birth Control Pills May Also Affect Serotonin Metabolism
In related bad news, Birth control pills may also affect your Serotonin metabolism (which might also be compromised in MTHFR folks because of this.) This study, published in the Journal of Ayub Medical College, showed that there was a difference in serotonin levels between non-contraceptive users and oral contraceptive users that was statistically significant in pre-analysis but not statistically significant in post-analysis. That means that although there was a difference in the two groups, it wasn’t large enough that we can say with confidence that it wasn’t chance. There was, however, a significant difference in serotonin levels for those using injectable contraceptives. Injectable contraceptives are a bad idea on so many levels, but let’s add this as another reason not to use them.
What Type of Contraceptive is Best for MTHFR Mutants?
Completely safe relative to MTHFR mutation types (other risks though – do your research!):
Condoms, Female Condoms
Copper IUD (non-progesterone secreting)
Vasectomy or tubal ligation
If you feel you must take hormonal contraception:
Use the lowest dose of hormone possible and make sure you’re adding extra supplements to counteract nutritional deficiencies. Consider Beyaz® but remember if you’re an MTHFR mutant you might still need additional active folate, and it doesn’t supplement any of the other nutrients it depletes so you’ll also need those.
Avoid using injections, pellets or implants simply because once they’re in you can’t get them out. That means if your body doesn’t tolerate it you’re stuck with the side effects until the dose wears off.
If you’re considering getting pregnant, please stop all oral contraceptives at least a year before you start to try and make sure you work diligently during that year to boost your levels of all of the nutrients that may have been depleted.
This article is by Travis White of Learnfit.org. Thanks Travis!
Everybody wants to look and feel their best when the spring and summer seasons hit – after all, we all want to wear that bathing suit in public. Making the effort to improve both your mental physical health can go a long way toward reducing stress and increasing energy. Of course, the hardest part is getting started. There are plenty of easy tips that you can incorporate to improve your nutrition and up your physical activity that will have you ready for the warmer months in no time.
Boost your mental and physical health by getting outside and doing something you love.
Planning is the key to boosting Mental and Physical Health.
The best way to ensure success when it comes to improving your mental and physical health is to put together a detailed plan. When you start making changes to your diet or activity levels without a clear strategy, you are setting yourself up to fail. Writing down your goals, plans, and progress can be a very effective strategy for improving your health. Keep a journal of what you eat and what activity you do, and be honest so that you can look back at your successes and pinpoint areas of trouble as you move forward.
The spring and summer seasons are ideal for trying to make modifications to your diet to improve your health. Be sure to check out farmers markets that start in the spring, as these are a great resource for fresh, whole foods that are packed with nutrition. Focus on fruits and vegetables, whole grains, lean proteins and healthy fats to keep you energized and satisfied throughout the day. Be sure to work on cutting out or cutting back on unhealthy choices such as sugary treats and fast food.
Exercise or Activity is a MUST for boosting Mental and Physical Health
Any plan for improving your physical and mental health needs to include regular, moderate exercise. If you don’t like the “E” word, then let’s call it “activity” instead. AZ Central recommends planning for at least 30 active minutes a day, at least five days a week. Add it to your calendar to help you commit to it. The time of day that you exercise is far less important than getting it done consistently, so consider whether your lifestyle best accommodates a morning, noon, late afternoon, or evening time slot.
Embrace activities that motivate you for the spring and summer seasons, things that you love to do. Focus on walking, running, swimming, biking, or playing in the surf. Experts also recommend incorporating some strength training at least a couple of times a week into your routine. You don’t necessarily need a gym membership or fancy equipment to do this. You can focus on exercises that use your own body-weight such as lunges, pushups, crunches and other similar activities to help you build your strength, adding in dumbbells for additional exercises if you’d like.
Small Lifestyle Changes will Greatly Improve Mental and Physical Health
To a large degree, improving your physical health will significantly improve your mental health as well. Focusing on quality nutrition in your diet will help to reduce stress and increase your energy, and the University of Michigan University Health Service notes that helps to improve your mood and decrease anxiety and depression.
The spring and summer months are the ideal time to focus on improving your physical and mental health. Working on improving your health doesn’t have to be overwhelming, as there are plenty of easy ways to incorporate moderate changes that ultimately will have a significant, positive impact. Create a plan of attack with measurable goals and focus on quality nutrition and regular exercise to boost your fitness and reduce your stress levels. Once you commit to lifestyle changes and see some success, you’ll be motivated to keep going and reap the rewards of your hard work as you embrace the warm months.
As promised, I want to give you some simple things to try for the fatigue and lack of energy that can be a big part of parenting – the mommy burnout. There is no doubt that parenting is the biggest fullest time full-time job there is, and to be clear I’m talking about daddy burnout too. You are the bottom line of responsibility and that can be a difficult weight to carry – especially when you’re up at 4:00 am for the fourth night in a row with a coughing child and you know you have to be functional at 7:30 for work. There are some things that you can do to help maintain your energy level and bolster the reserves. Too many parents forget to care for themselves while they are busy caring for baby.
It sounds too simple to be effective but B vitamin deficiencies are very common, especially in women. There are several B vitamins, but I think the easiest way to get them is in a B-complex, simply because the deficiency symptoms overlap and the functions overlap, so if you’re low in one you are likely to be low in others too. Make sure you’re getting a B-complex with 5-MTHF instead of folic acid because some of us (the MTHFR mutants) can’t convert the folic acid into the active form. Symptoms of B vitamin deficiencies include:
Fatigue, low energy, weakness
Depression, memory loss, difficulty thinking or brain fog
Rashes, cracking skin, seborrheic dermatitis
Anemia and elevated homocysteine in the blood.
If you are already taking a B complex but you’re still having fatigue one of the quickest pick-me-ups out there is B12 liquid or B12 sublingual. They can make a world of difference and give you an immediate energy boost. Again with the mutant problem – if you have an MTHFR issue or the related MTRR that changes the way you methylate B12 then look for the hydroxycobalamin or methylcobalamin forms.
Surprisingly, up to 75% of Americans are deficient in this common vitamin. In theory, we are able to manufacture vitamin D from our body’s cholesterol in response to sunlight. In reality, we just don’t get enough sunlight. Between skin cancer awareness, which has increased the use of sunscreens, sunglasses, and hats; and demanding schedules that don’t allow for outdoor time we are starved for this vital nutrient. Your doctor can test your blood levels and suggest a therapeutic dose based on those results. Generally, 2000IU per day is a good starting place. Vitamin D helps you with fatigue, depression, maintaining healthy bones, protecting against cancer and boosting your immune system in general.
Hormone Balance and Rebuilding
Pregnancy is one of those life events that literally takes everything you have and then some.
In terms of priority, your body will give your developing fetus nutrients instead of saving them for you in order to make sure that the next generation has a good start. This is a great system, just as long as you are taking care of yourself and working to get those nutrients built back up. It is best to work with your practitioner on this one because every woman is different. Some women notice declining thyroid function, some women develop blood sugar issues, for some women the adrenals bottom out and some women’s sex hormones never seem to recover. It is best to have a whole protocol specifically for you, but here are some basic ideas to get you started:
Shatavari – this ayurvedic herb is an adaptogen for female sex hormones. We spoke about adaptogens in a recent post, but this one helps to normalize estrogen and progesterone. So if you’re low, it boosts you up and if you’re excessive it calms things down. Amazing.
Iodine – this vital nutrient is often deficient in the modern diet, especially since a lot of people no longer use iodized salt because sea salt is generally healthier. It is found in high concentration in sea vegetables, but if you’re not getting a lot of those then it might be a good idea to supplement because pregnancy uses a lot of it – it’s vital to your baby for brain development – and women are often left deficient. Iodine is necessary for your own brain and also for healthy thyroid functioning so boosting your iodine can boost your energy too.
Magnesium – this mineral helps your body relax for a restful sleep and also helps your adrenals – your main get-up-and-go glands – to function. If you’re lacking it might show up as restless legs, restless sleep or muscle cramps.
Yes, I know. It sounds too simple to help, but mild dehydration is the biggest cause of fatigue, headache and the afternoon slump. If you’re trying to lose weight it’s good to remember that it’s also the number one cause of the “hunger” signal. Also, if you’re still nursing, then your body is using more than normal. Just remember to drink 8-16 oz of water every time you pass through the kitchen. It’s a small change that adds up to big benefits. Water is easy to forget to drink when you’re running errands, running around after toddlers, or just running in general. Take a bottle of water with you everywhere (please no BPAs and no plastic water bottles if you can avoid them – plastics release hormone disruptors which are the last things your body needs. I use a glass bottle, but there are great options in ceramics and stainless steel as well.) Drinking eight 8oz glasses per day is the general rule of thumb but always try for more.
Melatonin has to be one of my favorite things. This is the hormone in your body that makes you feel sleepy at the end of the day. It is also the hormone in your body that opposes cortisol (your wake up/stress hormone). For parents, this can be a godsend. I have seen so many parents in the clinic who seem to lose the ability to fall asleep easily because they are stressed, overwhelmed, thinking about problems or just can’t wind down for the day in spite of the exhaustion. Melatonin is a simple, safe quick fix that will help your body get into that sleepy place simply by taking it before bed. It also acts as an antioxidant for brain tissue, which is a great bonus effect. After all, protecting the brain is always a good idea. The standard dose is 3mg and if this isn’t enough it’s safe to double or even triple. Also if your baby wakes up at night and needs you, you will still be able to get up and respond (although you may be a little groggy). It’s a great alternative to sleeping pills and can really help you to maximize whatever sleep time you have.
We want parenting to look like this, but often it looks just like the woman in the video above. “They want everything you have “. Just remember that when you’re battling your own mommy burnout.
Homeopathy isn’t generally a one-size-fits-all type of medicine. It’s tiny doses of something that would cause the same symptoms if you took it in a toxic dose, which then helps your body to understand and move through that process. In a perfect world the remedy should be matched perfectly to your symptoms, but in the case of post-partum depression and typical mommy burnout stress and anxiety, this one is a pretty reliable win. Sepia helps with the irritability that comes with constant caretaking. The feeling that if everyone would just leave you alone for 20 minutes you might be able to function without snapping at them. The urge to cry, or run, or lash out because your kiddo is quite literally hanging on you and you really just need a minute. Those are pretty reliable parent feelings and sepia is a lovely, gentle aid. The 30C strength is sold commonly in health food stores and 3 pellets can be taken under your tongue as needed.
I know nothing fixes the overwhelming schedule, demands and stress of being a parent, but I’m hoping this will at least give you a little bit of help and support. It’s also a great reminder to me to remember that even though I’m busy being mom I get to have needs too. 🙂 Feel free to leave comments on how this is working for you, or if there are any areas that you really need support that I didn’t address.
I have a confession to make about this mommy burnout thing. It’s happening. It’s me. I’m writing this to myself, as much as anyone, simply because I’m the fortunate mom of a hilarious, joyful, loud, energetic 18-month-old who is teaching me all about mommy burnout. Historically I’m a workaholic and know all about other kinds of burnout, but I could always retreat if needed. Stop and regroup and rest because I was always choosing to work so hard. Now, not so much. Just like every other parent out there, the choice is no longer mine. I am often reminded of my childhood best friend and her family when I think of mommy burnout, mostly because she has three high-energy kiddos and I have learned a lot by watching her parent – um… especially on a group camping trip. Believe me, I can’t think of anything more vivid than three swimming, singing, climbing, jumping campfire-roasting kids and two dogs who follow them through all the muck that entails.
I am honestly awe-struck by how well some people, like Laura, juggle the responsibility of a full-time career and three busy kiddos at home, and I’d like to share some of the things that I observed in her that I think would be useful for the other moms I see (myself included). Don’t worry, my next post will also be health-related things you can try, not just parenting things. Mostly I want to say as long as your kiddo is fed and loved, you’re doing an awesome job. The rest really is mostly details. Just don’t forget to take care of you too. Also, to clarify, mommy burnout isn’t confined to mommies. It’s really parenting burnout. Lots of this is obvious, but that doesn’t mean you’re doing it so pause and take a minute to remind yourself how to be nice to yourself too. Here is what I’m going to call “Laura’s List for Avoiding Mommy Burn-Out.”
Important things are important – the rest can go hang. So, it is actually important to maintain discipline when your kiddo decides he or she wants to play with the hatchet and to stick to an absolute NO. It isn’t so important when they want to play rock band using a badminton racket instead of a guitar. Firm clear discipline involving action and consequences matters when something is important – like a threat to safety. It isn’t important when it’s just loud and fun. Save the big loud angry reaction for times when it’s necessary. If the kids are just being loud and unruly, like kids are, then don’t worry about it.
Don’t expect kids to be mini-adults – because they’re not. It is easy to fall into the habit of expecting kids to behave like adults, especially in places like restaurants. It’s easy to expect them to be quiet and sit still and have nice table manners, but the fact of the matter is that the things that matter to adults don’t matter to kids. This isn’t carte blanche to allow your kids to rampage through a restaurant, but it is a reminder to keep your expectations realistic – kids are kids and they are going to do kid things (and that’s the way it’s supposed to be).
Take time for you – nobody else will. The thing that impressed me most about Laura and her husband was that they both manage to take time for themselves even in a full-throttle 24 hour kid day. Laura is not (and never has been – I can attest to this) a morning person. She and her husband have worked out a system that involves him handling morning duties while Laura takes time to wake up slowly (usually with the help of a good book) and Laura handling most of the evening stuff while he gets to relax. I’m pretty sure that didn’t happen automatically and at some point, they both had to value themselves enough to establish ground rules. Lots of parents, especially new parents, forget that they matter too, and this is key for sanity.
Happy mommy means happier baby. Just remember that when you’re battling your own mommy burnout.
Nap when you can – whenever you can. Seriously. Lots of people have stigmas about day-time naps equating to laziness, but that idea needs to go right now. No matter how awesome your kids are they are still kids. They wake up in the night and need you, they fall out of bed, they have nightmares, they are just kids. Not only that, they often get up earlier than you do. Parenting means sleep is on short supply so learn to sleep whenever you can – whether it’s a 20-minute cat nap or a 2-hour nap while the kids are gone somewhere, learn to prioritize sleep more than housecleaning, extra work projects, and the like. the better you feel on a daily basis the more you will be able to accomplish, so sleep whenever you can and whenever you need.
Let your kids be kids without your input. This is a hard one for the parents who hover and helicopter around their children (as the child psychology books advocated for smarter kids with higher self-esteem). The point is, your kid doesn’t like it, it is debatable whether this helps them at all, and it will wear you down to the bone faster than anything else in the world. Kids learn and grow by making their own mistakes (even when it means skinned knees and bruised pride), by finding their own solutions to problems (even if there are better solutions out there) and by finding their own way through conflicts (even if that ends in tears and tantrums). You burning yourself out as a parent and micromanaging your child’s environment, relationships and emotions won’t help anyone and it’s the surest way to drive yourself (and your kids) crazy.
Remember your actual responsibilities as a parent and forget the rest. The basic obligations of parenting are the things you absolutely have to provide for your children and these are incredibly important. Make sure you provide these and the rest is just gravy. Don’t beat yourself up for not being able to give gravy all the time – you get to be human too. As long as you give your kid the basics – food, safety, shelter, and unconditional love for them exactly as they are. Everything else is extra.
Eat. You need balanced meals too, not just the bites of things the kids leave over or the random items you can shove in your mouth between activities. Take time to eat real food including fruits and vegetables.
Maintain your own life, your own interests, and your own identity. Your kids are the biggest part of your life, but they aren’t your whole life and it puts too much pressure on them if you try to force them into that role. Also I see a lot of parents who end up “blaming” their kids for all of the ways that they themselves don’t feel fulfilled as a human being and for the things they “gave up” (even if the kid never wanted that in the first place) and that isn’t anywhere near fair. Make sure you are maintaining your own identity that isn’t based on your kids – it’s based on you and who you are and what you do as a person.
Get help when you need it. Nobody can do it all alone and you are no exception. Ask for help if you need it, whether that is from a daycare, a babysitter, a school, an after school program, your spouse, your family or whomever. Everyone needs a break every now and then and there is nothing wrong with that. You just have to remember to ask for help.
Support your body just as much as you would support your child’s if they were struggling. Your kid isn’t the only one who needs good medical care, good food, joy and good sleep. You do too. It doesn’t help your kids in any way for you to burn yourself out. Treat yourself just as well as you treat your children and it will all work out great.
Save yourself from mommy burnout (or daddy burnout). Here’s some friendly reminders.
Now – I completely recognize that this is all so much easier to say than to do because we all have a whole lot of real-life to deal with. I also think that when you’re wrapped up in 26 hour days and running on no sleep it’s easy to forget the basics, so this is a friendly reminder to everyone out there who is struggling to be the best parent they can. Just remember sometimes it’s really enough to just be there, keep your kid safe, and allow the chaos to happen.
Every now and then I realize that for all my talk about gallbladder sludge, I haven’t emphasized the MOST IMPORTANT THING, which is water. In terms of getting rid of sludge of any kind in life, water is the key. Can I say this again? If you want to get rid of gallbladder sludge, water is absolutely vital. Let’s review.
Your gallbladder is a small little sac-shaped organ that is connected to both your liver and your intestines by thin tubes. Your liver makes bile, which helps your body to emulsify the fats from your diet in order to absorb them, and also helps you eliminate fat-soluble toxins including excess hormones. Bile is usually very fluid, but once it gets to the gallbladder your body starts to pull out the water and concentrate it, helping it to become more effective. By pulling out this water you make the bile thicker and more goopy. If you pull out too much water or there isn’t enough in there to begin with, then goopy turns into sludgy. This one simple factor can lead to sludge pretty quickly.
Want to get rid of gallbladder sludge? WATER is the biggest key.
Get Rid of Gallbladder Sludge Long-Term:
If you have gallbladder sludge, and the pain that goes with it, you know how important it becomes to eliminate it quickly. Here are some of the quick things you can do to get rid of gallbladder sludge for good:
Boost your water intake quickly and make it a life-habit. The more fluid your bile is, and the more well-hydrated you are, the faster you will flush out that sludge and the less likely your bile will get too thick in the future. Did you know that according to a New York Hospital-Cornell Medical Center Survey, 75% of American Adults are chronically dehydrated? Wha????? If you have gallbladder sludge my guess would be that you’re one of the 75%.
Consider a Gallbladder Cleanse: BUT the gallbladder cleanse has it’s own risks so it’s only safe if you know, because a doctor did the appropriate testing, that you don’t have stones. If you only have sludge and you’re not pregnant, then this could be helpful.
Get Rid of Gallbladder Pain Short-Term:
So, if you’re having a gallbladder attack you’re probably not sitting down at the computer to read about it, but hopefully, you’ll google it later and remember it for next time. As soon as you start to feel an attack coming on:
Guzzle The Water: Again, the quickest way to clean out goop is to dilute it and thin it out. Your body will thank me for it. This is especially important if you get nausea or vomiting with your attacks because the vomiting makes dehydration worse quickly, which just makes the sludge worse. Even if you have stones that are causing the pain water will help them to pass if they’re going to.
Add Lemon or Apple Cider Vinegar: Taking a shot of apple cider vinegar or lemon juice at the start of an attack (followed by a BUNCH of water) will help head the attack off before it gets into full swing. Also adding a little lemon juice or apple cider vinegar to the vast quantities of water you’re drinking (ahem) will help it to be more effective.
Slather on the Castor Oil: Castor oil is anti-inflammatory and pain-relieving in it’s own right, but it is also especially “lubricating” to the lymphatic flow around the liver and gallbladder, which comes in handy when that whole area is jammed up with pain, inflammation, and sludge.
Consider some Supplements: There are a few things that help in the short term. Water and the acidic juices are the biggest things, but some others include digestive bitters and lecithin.
Doesn’t this look awesome? Don’t be one of the 75% of adults who are dehydrated. And Get rid of the gallbladder pain for good!
So – will water and proper hydration fix the problem permanently? It could, but not if you’re still eating fast food or if you have a major hormone shift contributing (like pregnancy ladies, sorry.) But if your diet is reasonably good and your hormones close to normal, then yup. The water is the key. Simple, right?
Amazing Adaptogens: Powerful Stress Busters from Nature
by Helen Wells
Expensive new treatments promising to turn back the hands of time are constantly on the market, yet often, the most efficient weapons against stress, aging, and disease, can be found in nature. This is the case of ‘adaptogens’, which comprise a number of plants and roots and which have in common one amazing quality – the ability to boost our ‘non-specific resistance’ to aging, illness, and tiredness. They are called ‘adaptogens’ because of their ability to adapt to our body’s specific needs, helping our system counter anxiety and stress gently, without any jolts or sudden changes.
Adaptogens: A Not-So-New Phenomenon
Adaptogens may sound new to us, but they have been used for thousands of years in traditional Chinese and Ayurvedic medicine, to boost energy and increase resistance in the face of stressful situations. Today, they are used in many settings, including top drug rehabilitation centers, where an integrated approach to healing is employed. Thus, to battle the anxiety and stress that arises when one attempts to detox or withdraw from harmful addictions, natural remedies are as vital as humanistic remedies. A wide range of therapies are being used, including holistic therapies such as yoga, compassion-based therapies and of course, adaptogens. The fascinating book, Adaptogens. Herbs for Strength, Stamina and Stress Relief, notes, “Adaptogens are important supportive therapies for patients experiencing drug withdrawal regardless of whether they are quitting legal habits such as cigarettes, alcohol or coffee, or illegal drugs such as cocaine, ecstasy or amphetamines…”
Schisandra rubriflora, by Scott Zona at the Royal Botanical Gardens in Kew, UK. This Adaptogen is one of the best natural stress busters out there.
The Unique Synergy of Adaptogens: Natural Stress Busters
Soviet scientist, I.I. Brekham, explained why adaptogens are so powerful: it’s not just the combination of chemicals, vitamins, acids etc. which are present in adaptogenic plants and roots that are important – so, too, is the unique way all these components are combined. Brekham’s research revealed that some of the many benefits of adaptogens include protection from radiation damage, a boost in antibody levels, increased vitality, natural detoxification of the body, enhanced repair of proteins in cells, and greater endurance. Thus, adaptogens are an excellent ally when it comes to battling aging, both on the external level and internally. Brekham and other Soviet scientists noted that when we are young, our body is able to adapt naturally to stressors such as harsh weather, pollution etc. but as we grow older, we lose this ability – this is where adaptogens can help – by enabling us to resist the stressors that cause illness.
Essential Requirements for Adaptogens
To be considered an adaptogen, a plant or herb must demonstrate the following characteristics:
It must be non-toxic when taken at a standard dosage.
It must increase our ability to fight non-specific stressors. (i.e. be natural stress busters)
It must have normalizing abilities (i.e. it should be able to reduce blood pressure in someone with high blood pressure and increase blood pressure in those whose levels are too low).
Some of the most widely researched and lauded adaptogens include:
Panax Ginseng: Health expert and best-selling author, Leslie Kenton, notes that this type of ginseng, which boosts the immunity, should be taken in root form – the most powerful are grown in Korea or China and they are best taken when they are at least six years old. If you are unable to find Panax Ginseng in root form, opt for the supplement form, but bear in mind that supplements often have additives and preservatives.
Siberian Ginseng: This adaptogen, also known as Eleuthrococcus senticosus, a relatively new discovery compared to Panax Ginseng, is known as the ‘devil’s shrub’. Its roots are also used to resist illness and fatigue, though its effects take a few weeks to build up. Some of its benefits include increased endurance, enhanced sleep and memory, and improved sports performance.
Ashwaganda: Known as Indian Ginseng, this adaptogen regulates the immune system and is also used to quell the symptoms of anxiety. It has been used for over 2,500 years in Indian medicine and is often used to lower cortisol (stress hormone) levels in the body. Its efficiency has been proven in randomized, double-blind, placebo-controlled studies. For further information, see the study carried out by Chandrasekhar et. al., published in the Indian Journal of Psychological Medicine (2012).
Rhodiola Rosea: This wonderful extract has the ability to raise or lower cortisol levels in the body, as required by each individual.
Schisandra chinensis: This “five flavor fruit” in Traditional Chinese Medicine is so named because it balances all of the healing principles attributed to each flavor. It has been shown to balance liver function, increase endurance and stamina, and act as a powerful antioxidant.
Withania somnifera: This potent adaptogen is especially helpful to moderate the effects of stress on sleep. Generally, it helps protect your body from the non-specific effects of stress, meaning it helps your body to deal with stressors and not get ill.
Adaptogens are a great ally for people of all ages; not only do they have no or minimal side-effects, these natural stress busters can help stave off the numerous effects of stress, both on a physical and mental level. Since they regulate the immune system, lower stress levels and soothe pain, they truly are Nature’s powerful healers.
Thanks again to Helen Wells for contributing this piece – Adaptogens are part of my frequent routine because they feel so nourishing on every level. Any time I need a little extra energy, a little more oomph, a better night of sleep or to take the edge off stress. – Amy.
I love love LOVE infographics. Seriously. So here’s an awesome PCOS infographic, made by yours truly. Please share this with sisters, mothers, daughters, wives and besties. Women need to know how common PCOS really is and how many women are struggling but don’t know it. Men should know too – maybe she’s actually doing everything she can but still struggling with weight because there’s an actual medical condition. Maybe she needs a little more support right now. Send it to your guy friends too, because men you can hand down the tendencies for PCOS to your children and there is growing evidence that men can be affected as well. So pass it on my friends! Pass it on.
PCOS made pretty. Pass it on folks – women need to know.
Want to share this on your own website? Please do!