Lifestyle

FRESH Has Become My Compass

September 13, 2018

RA blog sharing FRESH, the tool used to navigate whatever happens each day

*FRESH* is the tool I use to navigate whatever comes my way each day

*FRESH* has become my compass navigating all the stress I’ve lived under the past few months. Taking care of my mother meant constant worry, difficulty sleeping and an overactive mind. Ironically, I spent the majority of the day obsessing about what mom could and would eat, then realized at the end of some days I did not eat anything myself that day. I felt like the guy in the above photo walking through the day as life and circumstances were zooming by me from every direction. I depended on the healthy default habits I’ve come to live by since creating my *FRESH* acronym to help manage my rheumatoid arthritis (RA).

I was pretty sure that my eating habits, mindful relaxation, exercise, good sleep hygiene and proper hydration, the 5 elements represented by *FRESH* had significantly augmented my biologic to keep my RA in check, but it was seriously tested this summer. With all that transpired caring for mother, I utilized my acronym daily to give my body the best chance to avoid an arthritic flare. So far, so good as the stress continues while we settle her estate.

What I appreciated most about *FRESH* was how easy it was to quickly refer to the 5 elements to stay on a healthy path while life was chaotic and scary.

My brother planted a beautiful garden in mom’s backyard, so the fresh vegetables were helpful to make wonderful salads. We did not have sweets or snacks around, so preparing healthy meals was just what we did. F for healthy food was covered.

I kept mindful of meditating when I could feel the pressure of stress overwhelming me. I simply couldn’t have a flare when I was responsible for caring for mom. I didn’t make any other commitments and walked daily to keep moving. R for relaxation was covered.

I went to my pilates session when I could and like I said, I’d walk to keep moving. E for exercise was covered as much as it could be.

I would not have any problem getting to sleep because I was so tired by the end of the day. I would have a problem waking up in the middle of the night and then thoughts of reality would flood my mind. Again, I would meditate in order to get back to sleep. Some nights I would just be satisfied with the rest I was getting when I couldn’t get back to sleep. I did my best to cover the S for sleep. Some nights were better than others.

We kept the refrigerator stocked with bottles of water. We didn’t stock any soda. Staying hydrated was so important. H for hydration was covered.

I’ve become even more disciplined with *FRESH* as my compass because of the success I experienced during my difficult time. There is nothing like feeling good with no joint pain or fatigue to stay motivated and disciplined. Life gets crazy and stressful, so healthy habits are essential to help the body deal with it.

And that is using Arthritis Wisdom.

Thanks for stopping by!

XXOO Cathy

Missing Phone Calls From Important Relationships

August 9, 2018

relationships improve well being of rheumatoid arthritis , or any autoimmune disease, sufferer

Phone conversations with my mother were an important piece of my day.

Important relationships are key to the well being of those of us with rheumatoid arthritis, or any autoimmune disease. My mother was one of those relationships. I’ve been in an alternative universe for the past 3 months because of this precious relationship. The FRESH concept has been tested to the max.

It took less than a nanosecond to realize my mother was not doing well. I visited her in May to celebrate her birthday and was shocked when I walked in her front door. She was sitting in her favorite chair all bundled up under a heap of blankets. It had been a long winter. In fact, the buds on the trees still had not popped out. It was cold and dreary. That was the beginning of an intense time figuring out what was going on with mom and caring for her. This is why you haven’t heard from me.

Mom’s wish was to live in our childhood home independently. My brothers and I did everything we could to honor that wish. We had physical and occupational therapy assess her home and her abilities and make modifications and adaptations to allow her to stay in her home. We hired home healthcare help to assist and keep her safe. It wasn’t enough.

Ultimately, my mother was diagnosed with a fast growing, devastating cancer. She was sweet, gracious and very much at peace with all that was going on. There was a lot going on that challenged me and my siblings in every way. Much travel, appointments, brainstorming, physically assisting and loving my mother took place. We had very little, but very important time to share with mom before she passed away.

I’m operating in a daze because everything happened so fast I couldn’t process it at the time. I know I tried my best to adhere to my FRESH concept because the last thing I needed was an arthritic flare. I do believe being mindful of eating well, meditating, moving around as much as I could, getting the best sleep I could and staying hydrated helped in a big way to prevent my body from melting down with a huge flare. I was even expecting a major flare after all was done and I returned home, but it didn’t happen. I’m very thankful for lifestyle habits that help avoid my disease getting the best of me.

So, at this point I am pretty much just going through the motions, mostly numb to what is happening around me. I’m allowing myself to grieve so it is authentic when I return to a normal day to day life.

What I noticed right away were phone calls from one of the most important relationships in all my life, my mother, stopped. I haven’t dialed the phone number that rings at the home I grew up in and learned when I went to kindergarten, my mother’s. That would be too painful when nobody answers the call. I sure do miss those calls.

I’m glad to be back writing at Arthritis Wisdom. It is therapeutic. Thanks for stopping by.

XXOO Cathy

photo by fancycrave at Unsplash

Ten Tips To Tranquility

June 24, 2018

Two adorable lambs snuggled together sleeping peacefully is how I want to sleep every night in order to best manage my RA

Peace and tranquility, the kind of restful sleep my body demands in order to best manage my RA. I want to sleep like these cuties!

Ten tips to tranquility are a great help to ensure a restful sleep. Sleep is very important to best manage rheumatoid arthritis (RA). It is one of the five FRESH areas I focus on to keep my disease in check. It is what the S in my FRESH acronym stands for. I use the acronym daily to live a healthy autoimmune lifestyle.

I had to review these tips to tranquility as I was waking up and wandering around my house in the middle of the night several times this week — once at 4 in the morning. I knew it wasn’t good for my joints and I needed to do something before I had an arthritic flare. I’m again reminded how I’ve designed as much of my lifestyle as I can around managing my RA. I wouldn’t characterize it in a negative way because I believe my disease has helped guide me to a healthier lifestyle. I am motivated to make changes in order to feel so much better. That in itself is a powerful motivator. That is using Arthritis Wisdom!

I aim for at least 7 to 8 hours of sleep a night. Sleep is time of restoration. It is when our mind and body recovers from our all-in-a-day’s-work stuff. One of the stages of sleep is called rapid eye movement stage, or REM stage. It is during the REM stage of sleep the brain organizes important information for long-term memory.

Without a good night’s sleep our immune system doesn’t function as well. Lack of proper rest can affect our ability to think, important for making better decisions and having more fruitful interactions with others. My patience shortens when I am tired or fatigued and I know that matters when I try to communicate. Hormonal influences can be disrupted by a poor night’s sleep. Sleep is when hormones are regulated. This is probably why I tend to go for junk food, something quick, when I’m not well rested. Here are my tips:

Ten Tips To Tranquility

Avoid caffeine after 2 pm. That includes chocolate and any caffeinated teas.
Getting physical activity during the day. Gardening, yoga, pilates, walking. You name it. Just get moving!
No screens two hours prior to bedtime. Turn off your computer, smart phone,and put away electronic games. They stimulate the mind when it’s time to wind down.
A cool temperature in the bedroom is comfortable for sleeping.
Wear comfy pajamas.
Read uplifting, soothing materials before turning in for the night.
Certain essential oils have a calming effect to facilitate sleep. Lavender, Frankincense, Sweet Marjoram, and Tangerine are a few. They can be diffused into the bedroom.
Avoiding eating after 6pm, especially a heavy and/or spicy meal. This helps to prevent acid reflux as well. A cup of warm milk can be soothing and signal that it is time to sleep.
Develop a bedtime routine so your body knows it is time to wind down for sleep.
“White noise”, such as a fan, can help tune out other noises in order to fall asleep. It also circulates the air in the room.

Knowing how critical sleep is for someone with RA, I wanted to go back to my basics to nip a potential bad habit in the bud. In my professional world of pharmacy, we call this good sleep hygiene. The practice of preparing for a good night’s sleep. I wish you all happy zzzz’s!

Let me know your tips for getting a good night’s sleep by sharing a comment or two! (Aren’t those little lambs just the sweetest thing? I want to sleep like they do!)

XXOO Cathy

photo: Daniel o’down at Unsplash