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Jul 15 2020

A Critical Ingredient For A Good Night’s Sleep

More and more research points to inadequate sleep as a contributor to the cause of many chronic diseases in our society. A critical ingredient for getting a good night’s sleep is managing the last couple of hours of your evening. This is even more important in the time we find ourselves having to live with the uncertainty of COVID.

It is widely acknowledged that our addiction to social media (another expert sharing his/her opinions about COVID) and the widespread fascination with our devices fuels much of the global sleep recession the world is experiencing.

Blue Light

Blue light wavelengths (from either the sun, energy-efficient lighting or electronics) are beneficial during the day because they boost attention, reaction times and mood. However, at night, the blue light emitted from our tech toys and modern-day lighting is a powerful activator of photoreceptors called ‘intrinsically photosensitive retinal ganglion cells’ that reduce the amount of melatonin our brain’s pineal gland can secrete and knocks our biological clock out of whack. Essentially, that means your body does not know whether it’s supposed to be awake or asleep, and that is why you may feel tired – exhausted even – but can’t get to sleep.

Without adequate sleep, it is fiercely difficult to get up early and be productive during the day. And if that is not enough, there are a number of other highly damaging things that happen during sleepless nights that can impair your ability to function during the day, support vibrant health and experience happiness.

What Else?

Although our bodies may take a rest during the night, our little brains are very, very active. A lot of ‘maintenance’ occurs, and can only occur when we are off in the land of nod.

One activity that happens only when we sleep is ‘brain washing’ (not the kind you may be thinking!). When we sleep, our brain is literally cleansed by cerebral spinal fluid so it can operate at warp speed during our waking hours. (Reduced occurrences of this nightly brain washing have also been cited as a possible contributor to plaque formation found in people with Alzheimer’s disease.)

Another is the production of the human growth hormone (HGH), a hormone that raises your moods, cognition, energy levels and lean muscle mass, supports a strong metabolism and a long lifespan while reducing your cravings through the regulation of leptin (the hormone that decreases appetite) and ghrelin (the hormone that signals hunger). While HGH is released through exercise (a good reason to exercise first thing in the morning), 75% of HGH production happens when you sleep.

So, how much sleep do we need? Research shows that the sweet spot turns out to be between 7&1/2 and 8&1/2 hours.

Managing Your Sleep

There are a number of things you can do to prevent sleep-deprivation. Some of them may sound familiar, too, if you have children because they involve establishing a nightly routine.

* Start early. Expose yourself to lots of sunlight during the day. It will boost your ability to sleep at night, as well as your mood and alertness during the day.

* No caffeine after 2pm. Limit alcohol in the evening.

* Begin with scheduling the last meal of the day at least 3 hours before heading to bed. Let your stomach rest also.

* Establish a nightly routine that your body will begin to recognize as the wind-down period. Do some light stretching, take a bath (by candlelight) or shower, give yourself a relaxing, moisturizing reflexology session, engage in a meaningful conversation, meditate and/or read a physical book by lamplight. These activities will train the brain to release sleep hormones and will relax the mind and body in preparation for sleep.

* Turn off all electronic devices at least one hour before you plan to retire. (preferably for the three hours discussed above)

* Remove all electronic items from your bedroom. No phones, tablets, computers or digital clocks. Use the old-style alarm clock, and ideally no television in your sleep area either.

* Go to bed and rise at the same time every night and morning. Regularity is the number one thing you can do to improve sleep. Remember how important that was for setting the kids (and yourself) up for a good day?

* Sleep in a cool, dark room.

* Try reciting all that you are grateful for that has occurred that day before drifting off to sleep. Ending the day feeling gratitude is such a gift.

* If you are having a restless night, research tells us it’s best to get up, move to another room, read a book (not look at screens) in dim light until you feel tired again; then return to bed. Tossing and turning in bed for hours just trains the brain to associate wakefulness with the bed. The other strategy that works equally well is to sit up and meditate.

* If you regularly wake with muscular pain, check out the age and state of your pillows and mattress. It may be time to replace.

* If you are not yet ready to give up your devices at night, at least go to the Settings on your smartphone or tablet and look under Display and Brightness. You will see options to filter out the blue light. You can schedule a Night Shift/Blue Light Reduction between certain hours so as to automatically filter out the blue light. Slide the bar that appears for Color Temperature more to the warmer side.

Many of our clients are struggling with sleep disorders, even before the situation we find ourselves in now. Please feel free to share the above with anyone you think might benefit.

Sweet dreams!

Written by Karen Ball · Categorized: General · Tagged: Self-care

Jun 03 2020

40 Days in the Hole

Towards the end of April, a friend of mine, Kevan Breitinger, felt strongly that the 40 days of quarantine we had just endured couldn’t all be for nothing and so invited some people to answer three questions about their experience sheltering-in-place. The result, a raw, real, and uplifting exposé came together as a wonderful little book, entitled 40 Days in the Hole: Self-Care in the Time of the Corona Pandemic. I was one of the honored invited to contribute.

So why this name?

When she realized she had been in isolation for that many days, Kevan was reminded of the significance of the number 40 in numerous spiritual practices.

* Both Jesus and the Buddha are said to have started their ministries with a time of testing in the wilderness that lasted 40 days.

* The Prophet Mohammed fasted for 40 days in a cave.

* Muslims today fast and pray for 40 days during the Ramzan period.

* Christians fast and reflect for 40 days between Lent and Easter.

* Hindu and Zoroastrian communities include 40-day periods of prayers.

The number 40 also carries within it the idea of completion, as in 40 weeks of pregnancy.

As Kevan admits, “My own story is a bit less illustrious, so my first thoughts went to jail slang and song lyrics about 40 days in the hole!”

Whatever, I think it’s a catchy title to summarize a variety of perspectives and experiences that manage to remind us that, although we may be apart, we are #alonetogether.

Purchase your copy from Amazon for only $9.99. You’ll likely recognize parts of yourself in this collaboration, and perhaps close the book feeling inspired and encouraged.

Written by Karen Ball · Categorized: General · Tagged: Self-care

May 20 2020

Baby Steps Are Big Steps!

I was listening to Darrell Rogers the other day, the Director of Advocacy at the Institute of Integrative Nutrition share some accomplishments in Washington regarding improving the health of our nation. Darrell works with federal regulators and Senate and Congressional representatives to help define policies supporting health and wellness and nutrition health coaches (which I’m training to work as).

And just as our baby’s first steps are so exciting and important, here is a gigantic baby step that the Institute of Integrative Nutrition has made on behalf of all of us:

The American Medical Association (AMA) and the American Association of Family Physicians have publicly supported health coaches and are recommending that nutrition health coaches be in all physicians’ offices! An independent study they ran revealed that patients had much better health outcomes when there was a nutrition health coach in the office working alongside the doctor.

Wowza! This is a big deal! Finally, it is being acknowledged that health is not dependent on drugs and surgeries, but on lifestyle choices that nourish a strong body, mind, and spirit.

Why Your Medical Practice Needs a Health Coach

Written by Karen Ball · Categorized: General · Tagged: Self-care, Business

May 13 2020

Do Adults Need Touch?

Much has been written about the importance of touch in childhood development.[i],[ii],[iii] but, what about adults? Turns out our need for touch does not diminish as we age. We unconsciously reach out to shake the hand of someone we’ve just met, greet people we know and love with a smile and a hug, hold hands with people we love, and offer loving touch to someone in pain.

Well, at least we used to.

Now, the idea of getting close puts us on alert; dredges up primordial fear and even anxiety in some. What to do then during these times? Here are some simple suggestions you can incorporate into your lives and share with clients that you are maintaining contact with:

* Stimulate your own touch receptors by massaging a luscious warmed oil all over your body before taking a hot shower or bath. In Ayurvedic medicine, self-massage is called Abhyanga and is credited with stimulating circulation and helping to eliminate toxins. Traditional oils of choice are sesame and coconut but use what you have.

Put a little oil into a glass container and then warm in a pot of water. Start with your feet, circle the ankle joints and then continue up the legs with long strokes. Do the same with the arms. Massage the oil into your abdomen in a clockwise direction as you look down at your own stomach. Finish with long strokes across your upper chest and gentle strokes on the face (avoid the eyes). Don’t use too much oil. Some will be absorbed into your skin; the rest will be washed off in the shower.

Try it for a change on the weekend and see what you think. Take your time and really feel your touch.

* Give yourself a hand or foot reflexology session. Do it mindfully, not as something to do with your hands while watching an adrenaline-pumping television drama. Refer back to the short video on March 25’s blog for a simple reflexology procedure you can do on yourself that will help support your immune system right now.

* If you live with furry friends, love ‘em up a lot! They will go mad and so will you.

* And remember to move your body to help release more endorphins, our body’s ‘feel-good’ hormones. Blast a favorite piece of music and dance! Take a walk around your neighborhood – I bet you usually just drive out of it every day and likely miss a lot of what’s there.

I continue to think of you often and send healthy ‘vibes’ your way. I’m starting to think of how I can give back when all this isolation has passed – that gets me excited! I’m looking forward to a rekindled business model later in the year.

 

[i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2865952/

[ii] http://www.changingminds.org/explanations/needs/touch.htm

[iii] https://www.psychologytoday.com/us/blog/the-athletes-way/201310/loving-touch-is-key-healthy-brain-development

Written by Karen Ball · Categorized: Foot Reflexology, Hand Reflexology · Tagged: Foot reflexology, Self-care, Hand reflexology

Apr 22 2020

Feed Your Second Brain Wisely

If your thoughts these days are those of dread, fear and hopelessness, you’re not alone.

Many people are feeling the effects of uncertainty and prolonged stay-at-home orders. One thing you may be noticing is that your digestive system is not functioning as it usually does. Stomach aches, constipation, diarrhea, and unusual reactions to certain foods are common complaints when people are living under stressful times.

Researchers have discovered why this is so – and that’s good news. Armed with information, you can do something to restore a smooth operation within your body’s core.

Science has a better understanding now of the relationship between the stomach and the brain than it did 100 years ago. The gut is now acknowledged as the body’s ‘second brain’. It turns out there is an equal number of neurotransmitters lining the gut as are found in the brain!  One hundred million to be exact! These transmitters provide a two-way avenue of communication between the brain and stomach, with the brain communicating as much to the gut as does the stomach to the brain.

What that means is that your stomach is responding directly to your thoughts and to the hormones released as a result of those thoughts.

Perhaps now, more than ever, it is paramount to get a handle on any negative repetitive thoughts that circulate in your head.

I decided the moment I sheltered-in-place not to let the stressful events around me threaten my comfort and my life. I took steps to keep tension at bay.

Here are some ways in which I manage my monkey mind:

* I start each day with a meditation. Before eating, checking emails or social media. First thing.

I recently completed the free 21-day meditation on Finding Hope in Uncertain Times that Oprah Winfrey and Deepak Chopra offered, and was delighted to learn today that they have extended this spot-on series to May 15. I have sat in on many of their mediation series and think this is one of the best. I got so much out of it the first time that I started round two today. It’s a great way to set the tone for the day. They each share something very inspirational and hopeful for a few minutes and then you meditate. Total time is 20 minutes.

* Then I move. I have learned that if I don’t do this early in the day, it rarely happens. And movement is one of the best ways to relax a stressed-out nervous system and energize your spirit. The more you can get your heart rate up, the better; but even a slow stretching or yoga routine done to quiet music will help a lot. Or do both!

* Do nothing but eat. Eating while watching the news or scrolling through your newsfeed will heighten your sense of dread, release more cortisol into your system and shut down your digestive processes. Eat slowly, paying attention to how everything tastes and feels in your mouth. Avoid drinking liquids while you eat (dilutes your stomach’s hydrochloric acid). Oh, and never eat when you’re upset. As you heal your gut, you will find that your thoughts are lighter and more positive.

* Create some structure in your day. (I just revealed mine above: meditate, exercise, eat.) The brain likes structure. The experience of familiarity provides a sense of security and safety.

* Spend some time outdoors. Breathe in the air and feast your eyes on the greenery surrounding you.

* Limit the amount of time you allocate to watching newscasts and scrolling through social media. I am working towards just once a day. Things don’t change so much or so quickly that you have to be glued to these platforms all day. Never engage in these before eating either or before going to bed. Believe me, your digestive system will be very happy if you fill most of your day with happier, more positive stories of what is going on in the world. And there are plenty.

* Work on your digestive reflexes before you eat and/or before going to bed. On your feet, they are located in the arches; on your hands, the palms. Thumb-walk and spend a little time holding places that have more sensation than the rest; breathe slowly and rhythmically a few times.

* In addition to the above, think about what relaxes you and changes your mindset when you’re caught in a negative loop. Creating art? Getting lost in a novel? Laughing through a comedy movie? Tackling a tough Sudoku or crossword puzzle? How about starting a small garden? Here’s a foolproof way to grow your own food, if, like me, your thumb is barely a mint green!

Make your mental health your priority – please.

Feel free to share this if you have clients suffering from gut pain and disfunction right now.

Written by Karen Ball · Categorized: Foot Reflexology, Hand Reflexology · Tagged: Hand reflexology, Foot reflexology, Self-care

Apr 01 2020

The Magic Of Soap And 20 Seconds

Like you, I have seen many videos and read a lot of instructions on how to wash your hands to rid them of possible germs (read Coronavirus). However, I have never seen a video like this one. Its explanation of how soap annihilates viruses and why 20 seconds is the magic number is soooo good! To increase your own understanding, I encourage you to take less than 4 minutes of your life to watch this exceptional video.

 

 

Written by Karen Ball · Categorized: Uncategorized · Tagged: Self-care

Mar 25 2020

How to Work Your Lymph Reflexes

Today’s blog is a continuation of the one I previously published entitled, Here’s How I’m Doing It. I want to update one point I made regarding how I’m taking care of myself during the Coronavirus and share a video of how you can work on your own lymph reflexes to support your immune system.

When I wrote the previous blog on March 10, I was under the impression that the Coronavirus caused a form of flu. I later learned this not to be true (again something I shared on the Academy’s Facebook page on March 19). In my ‘normal, regular life’ (whatever that is!), I travel around with hand sanitizers that are made from witch hazel, which is what I wrote about in the last blog. With what I understand now about the Coronavirus I have decided to stick with hand sanitizers that are (rubbing) alcohol-based, at least 60%.

In that previous blog, I also shared that I work my lymph reflexes every night when I get into bed. For those of you who are unfamiliar with where those are on the hands and feet, or how to work them, here is a short video to show you.

Given the choice, I would work on both my feet and hands, if just one, the feet. If you are unable to work your feet, definitely work your hands!

Stay strong. Stay well. We will get through this.

Written by Karen Ball · Categorized: Foot Reflexology, Hand Reflexology, Uncategorized · Tagged: Self-care

Mar 18 2020

Extinguishing the Internal Flame

For many years, researchers have suspected a link between low-grade chronic inflammation and many critical diseases. Numerous studies have pointed to it and now one, in particular, may finally provide the evidence needed to prove it.[i]

Ten thousand subjects were tested with an anti-inflammatory drug to see if it would lower the rate of heart disease. It did. But the surprise was that it also reduced lung cancer mortality by more than 77% and reports of gout and arthritis!

I’ve read many articles regarding the ill effects of low-grade inflammation in the body, but none was as succinct and as simple to understand than The Cure for EVERYTHING, in a recent AARP Bulletin. I think the information is worth sharing:

Two Kinds of Inflammation

Not all inflammation is bad. On the contrary, acute inflammation is a necessary part of the healing process our bodies innately know to call upon in the event of injury or trauma to the body.

If you sprain an ankle and it swells up, or you cut your hand resulting in pain and redness, or become infected with a flu virus that causes a fever to spike – these are all signs that your body is responding to the need for healing chemicals to be released to help remedy the situation. Once the condition improves, the inflammatory process ends. All good.

And then there is acute inflammation’s troublesome cousin – chronic inflammation. Chronic inflammation is caused by a misfiring of the immune system that keeps the body in a constant state of alert.

The danger with existing in this chronic state of inflammatory alertness is that eventually all healthy cells in the body are damaged.

The culprits in this destructive attack are the neutrophils, the second line of defense that the body releases when inflammation just won’t go away. They are referred to as the ‘hand grenades of the immune system’. And for good reason. They destroy all cells, not just sick or damaged ones, but healthy ones as well.

The linings of your arteries or intestines are attacked, as well as the tissue in your brain, pancreas, liver, muscles, and joints. Cellular damage can trigger diseases such as diabetes, dementia, heart disease, cancer, arthritis, and depression.

Nothing to sneeze at.

Reducing Chronic Inflammation

There is a lot written about diet and lifestyle choices that affect the level of inflammation in the body. Suffice to say, it is worth investigating for yourself and implementing some of what is suggested. Remember that internal inflammation is not something we can see or even feel, even though it may silently be mounting a lethal attack on our tissues.

Here are some commonly-referenced suggestions for lowering a chronically inflamed environment in the body:

  1. Eat plenty of anti-inflammatory foods, such as cold-water fish (salmon and tuna are examples), tofu, walnuts, flax seeds, soybeans, garlic, olive oil, black tea, ginger, rosemary, and turmeric. Load up on fruits and veggies.
  2. Cut back or eliminate foods that create inflammation: red meat, and anything with trans fats, such as margarine, corn oil, deep-fried foods, and most processed foods.
  3. Control sugar intake. Avoiding ‘white foods’ will do much to cut out the highly-refined simple carbohydrates that spike blood sugar and play havoc on the pancreas.
  4. Exercise regularly. Do anything – something – doesn’t matter what. Exercise helps to prevent inflammation.
  5. Manage your weight. Excess weight carries with it more inflammation.
  6. And, finally, manage your stress. Living with chronic stress releases a cascade of hormones in the body that inflame and damage our body’s tissues.

Make stress reduction a regular part of your healthcare strategy. Pick your medicine: meditation, yoga, walks in nature, intentional breathing, tub soaks by candlelight, and of course, reflexology and massage.

The above measures will pay off over time. Your health will improve, and you will reduce the risk of chronic disease.

[i] ‘The Cure for EVERYTHING’; AARP Bulletin November 2019

Six Keys to Reducing Inflammation

Written by Karen Ball · Categorized: General · Tagged: Self-care

Mar 11 2020

Here’s How I’m Doing It

As someone who regularly interacts with the public (in my clinic) and travels the continent to teach groups of people, I’ve had to think a lot about the Coronavirus.  I’m often asked my opinion and “What to do?”

So, I thought I would share ‘how I’m doing it’.

I’m taking care of myself. 

* First off, I’ve stopped reading articles and social media posts on the topic (most of which just say the same thing). They are way too fear-based for me. I know that operating from fear releases a cascade of harmful chemicals in my body that will interfere with my immune system’s ability to combat viruses and bacteria. And right now, I need to focus on maintaining a strong immune system. That is my main defense. People with strong immune systems are experiencing very mild symptoms from the Coronavirus.

* To start my days calmly, I meditate, even if it’s only for 10 minutes.
* I start the day with a positive attitude, believing in the health of my mind and body to take care of me.

* As a way to manage stress, I make sure to spend a few moments throughout the day taking deep, slow breaths. Intentional breathing calms the mind, which strengthens the immune system.

* I’m making sure to get at least eight hours of sleep each night. Sleep boosts T-cells which helps fight viruses.

* I’m staying mindful of my eating choices. It’s too easy in a time of unrest to resort to high sugar, empty calories to get an immediate hit of feel-good hormones – however, in times like this, what my body needs most is healthy phytonutrients found in organic fruits, vegetables, grains, nuts, and seeds.
* I’m staying away from alcohol, too.

* Stimulating my lymphatic system by working the lymph reflexes of my feet in bed each night and dry skin-brushing before my evening shower.
* Moving every day. Whether it’s a walk on the beach, a little yoga, lifting a few weights – something to move the lymph, boost immunity and keep the stress level down.

Preventative Measures

* Number 1: I’m washing my hands more and for a longer time. Happy birthday to me – twice.
* Doing my best to keep my hands away from my eyes, nose, and mouth.
* I keep a hand sanitizer in my car to use after touching items in public places. I like to make my own sanitizer since I find the alcohol-based ones too harsh on my skin to be using numbers of times a day. Those made with witch hazel have been shown to be just about as good. I make one with 3 ounces of witch hazel, 1 ounce of aloe vera gel and about 30 to 40 drops of essential oils. My go-to anti-viral oils are Tea tree, cinnamon, clove, lemon, and Eucalyptus radiata.

* I’m taking the following supplements: 1000 mg. Vitamin C and an anti-viral tincture. Some of the herbs known to be anti-viral are ashwagandha, oregano, olive leaf, elderberry, echinacea, and astragalus.
* I have zinc lozenges on hand if I do start to feel any symptoms as well as an oregano throat spray.
* I’m also using a product called Xlear every morning and night. It’s a saline nasal spray with grapefruit seed extract and xylitol in it that cleans, moisturizes and soothes the sinus tissues. (Great for respiratory allergies, too.)

* Keeping my distance. No handshaking. (Did you see my video post on Facebook of the ‘reflexology-shake’?)
* Except for my upcoming teaching engagements, avoiding crowds.
* Using knuckles, elbows, fists, and hips to touch and/or open things as much as I can.
* Using disinfecting wipes on surfaces such as grocery store carts, gas station pumps, my car’s steering wheel (and other surfaces I touch in my car a lot), as well as wiping my cell phone and laptop keyboard. I make a point of going around my clinic a few times a day and wiping down all door handles, sink faucets, light switches – anything that gets touched a lot by my clinic mate, clients and/or me.

The above all done and in practice, I’m just putting it all out of my mind. I’m staying focused on knowing that I am healthy and strong.

Importantly, if I do feel like I’m coming down with something, I will take to my bed. I will not go out and infect others. I will catch this bug as soon as I can and spend the two weeks of quarantine enjoying my home. My freezer is stocked and I know friends would gladly deposit healthy food on my porch should I ask. And I have a stack of books just begging to be read!

Written by Karen Ball · Categorized: Uncategorized · Tagged: Self-care

Jan 29 2020

What’s Eating You?

Believe it or not, the first piece of research linking stress with digestion was recorded in 1883! The study revealed that the digestive system is much more than a ‘cement mixer’ and ‘delivery truck’. Results showed that our daily food includes emotions and all of life’s experiences, not just edible substances. Everything we take in is ultimately broken down and ‘judged’ by our digestive systems.

And why is a healthy digestive system important? All organs and systems of the body rely on the health of the digestive tract. Without REAL food (not food-like substances) to sustain them, the cells – and ultimately, the organs and glands – are unable to function. It’s that simple.

Importantly, today’s scientists have also discovered that 75% of the cells necessary for the immune system to function effectively are connected to the gastrointestinal tract! And that means a high-functioning digestive system is key to health and quality of life.

Join Marian Thompson, Integrative Nutrition Health Coach and me to learn simple ways to reduce the impact of stress on your digestive system. Discover how easy it can be to make wise food choices in the care of your digestive system, and practice simple reflexology techniques to relax and support smooth operation of your ‘second brain’.

This is a free class offered on Thursday, February 6 from 1 to 3 pm. No reservations; first come – first served.

St. Johns County Public Library
Anastasia Island Branch
124 Seagrove Main Street
Saint Augustine Beach, FL 32080

 

Written by Karen Ball · Categorized: Foot Reflexology, Hand Reflexology, General · Tagged: Reflexology, Hand reflexology, Foot reflexology, Self-care

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