Category Relaxation

My Reading Nook

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Despite the fact that my large sectional leather sofa has an incredibly comfortable chaise portion, I have coveted a plush, comfortable, stand-alone chaise lounge for many years. When I initially thought of getting one, my now ex-boyfriend nixed the idea, telling me that it would clutter up the living room, so I abandoned the idea.

Then at the end of last year, I decided to get rid of an old futon sleeper sofa which was in the seating area of my bedroom (I have a large bedroom). The futon mattress would constantly slip down on the frame, and since the futon served as the “doghouse” for my guy or me during arguments, there was so much bad energy associated with the piece of furniture that I sold it.

After the futon was sold, I decided to repurpose the seating area in my bedroom to accommodate a desk and bookcase, and also decided that a chaise lounge would be a terrific seating option for the area as well. I wanted something convertible, something which could flatten out and serve as a bed, so I chose a very modern design.

I lived with this piece of furniture for close to four months, and determined during that span of time that this chaise was quite possibly the most uncomfortable lounge chair I had ever encountered. And forget about sleeping on it. One night when I was having coughing fits, I decided to try out the chaise as a bed. The following morning, I awoke with the most horrific full back spasm! After that horrible night, I confined my use of the chaise to afternoon reading sessions, but even with the back propped up on the chaise, it still wasn’t very comfortable, so I returned it.

In its place, I purchased this chaise lounge:

Though this chaise cannot be converted into a bed like the previous chaise, it is incredibly comfortable, wonderful for afternoon reading, and fits in well with the surrounding furnishings.

My new chaise is plush, and the curvature accommodates the body’s natural lines beautifully. After accessorizing the nook with a dimmable reading lamp, I created a very cozy escape which is great for reading, relaxing, and napping.

Progesterone and Stress

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We all know that constant stress can play havoc with our health and well being. In this post I will focus on the effects of excessive stress on progesterone levels.

Progesterone is produced in the ovaries, the adrenal glands, and in the placentas of pregnant women. It has a calming effect, is a natural diuretic, regulates menstrual cycles, and prepares the body for conception and pregnancy. Some women can experience excessive levels of progesterone, which usually produces symptoms of PMS, but in general, progesterone is a vital and beneficial hormone.

Let’s examine what happens to progesterone if you are a woman under constant and chronic stress. When the body is pummeled with endless stress, the adrenal glands simply cannot keep up with the demand for more cortisol, so they convert more pregnenolone into cortisol to make up for the deficit. However, this has devastating effects on progesterone levels, since progesterone is also synthesized from pregnenolone. Basically, a woman who deals with excessive amounts of stress not only overtaxes her adrenal glands, but progesterone concentration also drops to a precipitously low level. So that calming, diuretic effect of progesterone falls away, and menstrual cycles become erratic or periods cease altogether. Sounds like fun, huh?

I cam tell you that running on an empty tank of progesterone is no fun at all. You retain water, you get irritable and cranky, and you lose your ability to navigate calmly through stressful situations. If you depend on a regular menstrual cycle as a reassurance that all is right with the world, then living with the mystery of whether or when you might have a period can be maddening. I found out during perimenopause that I actually WANTED a period, and I thought I would never feel that way.

I began retaining water like crazy after attaining IFBB Pro Status last July, and I knew something just wasn’t right. I didn’t feel like I was in my own body, as strange as it sounds. I began flailing, and went through a rebound which was disturbing and unexpected. My emotional barometer was all over the place, and I couldn’t get out of the funk that I was in. Gaining eight pounds (which is considerable for me), most of which was water weight, made me even more depressed.

Another completely irritating set of symptoms which suddenly popped up at the end of January 2015, and which persisted every single night is that I would wake up at around 4 a.m., completely drenched in sweat and with a sensation which could best be described as being lit on fire from the inside. I would throw the covers off and quickly disrobe, then rather quickly fall asleep, only to awaken about 30 minutes later, shivering and pulling the covers over me.

The nightmare finally subsided to a great extent once I began replenishing my body with bioidentical progesterone in late February 2015. Though I still retained a bit of water for several months, my weight returned to a reasonable 120 pounds, versus the 125 I had been at in the Fall of 2014, my hot and cold episodes subsided, I felt much calmer, and more like myself. Now that I have been on bioidentical progesterone for two years, I have maintained balance and feel infinitely better.

Had I removed the stressors that I had some control over, I am firmly convinced I would not have bottomed out with my progesterone levels like I did. Even if I had engaged in meditation more regularly a couple of years ago, I think I could have saved my progesterone levels from bottoming out. Trust me when I say that progesterone depletion can be incredibly disruptive and upsetting. And don’t think for a second that this is only a problem which women past the age of 45 deal with. I have come across female patients as young as 32 who had almost no progesterone in their lab tests.

If you do one thing to improve your health, please reduce your stress! You can do this by removing the stressors that you have some control over, performing breathing exercises, tai chi, yoga, and meditation, enjoy time with friends, loved ones and pets more often, and letting go of anxiety and worry.

Kick A Foot Or Leg Out

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Many of you are already aware of the “one leg out” sleeping position, in which one leg is hooked over the covers, while the other leg remains nestled under them. This clever approach to cooling the body down during sleep actually has a scientific basis.
The body prepares for sleep by dropping its core temperature, and in the deepest stages of sleep, body temperature actually dips a couple of degrees below normal. This is part of the natural physiology of slumber. Even some of the pre-bedtime rituals which some people adopt, such as taking a warm bath or drinking a cup of hot herbal tea, cause the body temperature to cool rapidly, priming it for sleep.

When we uncover our feet but keep the rest of our bodies snug under the bedclothes, or we swing one leg over the covers, we enable the blood vessels of the feet to dissipate body heat and keep us cool, which further supports restful sleep. Besides, who enjoys sweating while trying to sleep?

Some scientists even recommend keeping feet uncovered while sleeping at night, especially if you are sleeping next to a partner or pets (those of you who have pets know that they often sleep ON you). Another tip is to keep your bedroom temperature between 60 and 68 degrees, so if you are in the habit of cranking up the heat to keep your home warm and cozy, you might want to drop the thermostat setting at night while you sleep.

What Do You Take For Granted?

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Chances are that you probably take many things in your life for granted. For example, you probably take for granted that you will wake up to face another morning. You may take for granted that you have job security or financial security. You may take your good health for granted, or you may have resigned yourself to sub-optimal health while taking for granted that you will somehow overcome the inevitable consequence of poorly managed illness. You may take your relationship or marriage for granted, assuming that because you have a partner whom you love and who presumably loves you back, you will never be alone or have to struggle with being single again. You may take for granted that your home is completely safe from violence, thieves, or natural disasters.

Never, EVER take anything you have in your life for granted. Anything can be stripped away from you in a heartbeat. The saying, “hope for the best, but prepare for the worst” has some utility in reminding us to pay attention and take steps to ensure our comfort, our safety, our health, our sanity. Nothing we have is permanent. It’s all on loan until we move on from this physical realm.

I know this sounds depressing, but it isn’t meant to be. It is simply a reminder to pay attention to what you are blessed with, to appreciate it, and to realize that just because you enjoy it and it has given you comfort or joy, doesn’t mean that it will last. Don’t count on it. Live every day as if it was your last.

Essential Oil Diffusers

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Spamist Ultrasonic Diffuser

Spamist Ultrasonic Diffuser

I recently purchased a Spamist Ultrasonic Diffuser, and I love it! I use it every night before I retire, and the soothing aromatherapy vapors relax me and help me fall asleep. This particular unit was only $19.99, so I thought it might not work very well, but so far, I have been very pleased with its performance. The auto-shutoff feature kicks in after about three hours, but I am always asleep by then. You can set this diffuser to display a rotating rainbow of colors, one color only, or you can shut off the light. It’s easy to fill and easy to clean.

Here’s the description of the Spamist unit which I purchased:

“Create the ultimate spa experience—anytime, anywhere.

SpaMist instantly converts normal tap water to a healthy streaming  mist with the latest ultrasonic technology.

The sleek modern design fits any decor and is simple to use. Just add less than one cup of water and a few drops of your favorite essential oil. Enjoy more than 3 hours of continuous aromatherapy.

For a pleasant lighting effect, either select the rotating  rainbow spectrum or one of the 6 soothing LED colors. Lights may also be completely turned off during the diffusing process. SpaMist completely powers down when the level of water falls below the minimum fill line.

Cleaning is easy, just wipe wipe the inside out with a soft cloth before duplicating the above process.

Unit Weight  =  .60 lbs 
Unit Dimensions  = 4.5″L x 4.5″W x 7.5″H         
Case pack Weight =  7 lbs 
Case pack Dimensions = 15″L x 10″W x 8.5″H”

Though I usually use lavender essential oil in my diffuser, I also love Serenity aromatherapy oil by doTERRA. If you have trouble winding down from long, stressful days, or you simply want to enjoy the calming effects of essential oils, I would HIGHLY recommend purchasing a diffuser unit and placing it near your bed.

Botox As An Antidepressant?

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The concept that Botox treatments can effectively treat depression has been around for a while, but a study surrounding this idea has recently been published in the Journal of the American Academy of Dermatology. Dr. Jason Reichenberg was able to determine that depression scores dropped over 40% in patients who had Botox treatments, versus 15% in patients who received a placebo. This was the case even in patients who were dissatisfied with the cosmetic result of Botox treatments.

The results point to Botox as an effective means of treating depression, especially in patients who are resistant to other treatments for depression. By relaxing the frontalis muscle and glabellar complex in the forehead, Botox makes it difficult for an individual to frown, which in turn appears to have a positive effect on mood and well-being. If you can’t frown, then you can’t fully experience the distress which a frown would ordinarily express, causing a modification of mood.

Botox is also used for correction of lines and wrinkles around the eyes, migraine headaches, temporomandibular joint disorder (TMJ), and excessive sweating.

For those of you in the Los Angeles area who are interested in Botox treatments, please visit http://www.drstaceynaito.com/botox-treatments

Lose Sleep, Lose Muscle

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Originally published in March 2014 on RxMuscle.com:
http://www.rxmuscle.com/blogs/the-news-the-newest-in-mp/10329-sleep-deficit-and-muscle-loss.html?hitcount=0

sleep%20equals%20muscle

Those of you who insist on burning the midnight oil and carving into time during which you should be sleeping are doing yourselves a disservice. When you build up a sleep deficit, not only do you adversely affect your attention and overall energy, you also diminish the potential muscle gains you would obtain if you consistently got a good night’s rest.

A good portion of the slump in muscle repair and growth which occurs from inadequate sleep is due to inadequate secretion of growth hormone (GH). GH is only secreted during deep sleep, so people who don’t sleep for more than a few hours will spend less time in deep sleep and cause GH secretion to drop. In addition, there is some evidence that testosterone secretion also drops, creating a double whammy which cripples the body’s ability to utilize fat and build muscle.

Cravings can also become a significant issue with sleep deficits as a result of hormonal effects. Leptin, a hormone which signals that you are full from a meal, is inhibited during sleep deprivation, resulting in increased food cravings (especially for carbohydrates). Conversely, ghrelin, a hormone which signals hunger, increases by as much as 30 percent after only a two night sleep deficit.

The body also produces more cortisol during the late afternoon, which is exactly when the body’s production should be tapering down to prepare the body for sleep. Higher cortisol levels promote deposition of more fat and utilization of muscle for energy during a sleep-deprived state.

When you cheat yourself out of a full night’s sleep, you also deplete neurotransmitters in the brain which are in charge of regulating mood. The result is irritability and, over the long term, depression, both of which can impact the intensity of your workouts and hinder your efforts to pack on muscle.

Sleep deficits also result in a decrease in alertness and concentration which often translates into submaximal workouts. And Sleep deficit affects strength. A study in Ergonomics examined the effects of sleep deprivation on weightlifting, with compelling results. As expected, there was a significant decrease in maximal lift for bench press, leg press, and dead lift after a three-day sleep deficit was established.

If you are in the habit of cutting into your sleep time, or you practice erratic sleeping patterns which are creating a sleep deficit, try to get into a rhythm in which you get enough sleep every night, especially if you are hitting a plateau with your training. Once you start getting adequate sleep, you will notice a big difference in your strength and muscle gains.

There’s Always Time To Breathe

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breathing

As I was speaking with one of my patients earlier today, I was struck by the fact that she said she had no time to do anything, and that her work schedule was so stacked that she felt like she was unraveling. I suggested that she take a moment at some point in her day to just sit still and BREATHE, without any task or agenda. Her reply? “Oh, I don’t even have time for that!”

It seemed unreasonable to me that this woman wouldn’t even take a few SECONDS for herself just to breathe, take momentary break from the maddening rush of her life, and just be in the moment. It’s not that people can’t stop and breathe, they WON’T, because they have been led to believe that remaining on the hamster wheel of life all the time is a necessary sacrifice for all the success they hope to achieve. The sad truth is that those brief moments of stillness enable the spirit to reset and restore balance to mind and body as well.

If you are like my patient, you are doing yourself a major disservice by constantly moving and not allowing yourself to rest, even for a few seconds. Even the most creative and driven people in the world find time to enjoy their surroundings, pause in the midst of chaos, and realign with themselves. All you will do if you insist on going full guns all the time, without a moment to rest, is burn out your adrenal glands, damage your immune system, and set the tone for depression and anxiety.

For only a few seconds a day, you can enjoy the gift of being in the moment. What’s even better is that you can indulge in such moments throughout the day, between projects, meetings and chores. You can even do it upon waking, right before you start the ignition in your car, while standing in line at the grocery store, or just about anywhere.

Keeping Pace With A Crazy Schedule

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George Kontaxis shoot

The last few weeks have been NUTS. I am talking about day after day of so many shifts in my schedule and demands on my time, that I am torn in many different directions, and cannot focus on a darned thing. When this kind of chaos ensues, I begin to lose items, certain basic vocabulary terms escape me, and I feel like I am rushing by everything and everyone, like a bullet train zooming through a bustling cityscape.

For the life of me, I can’t find a gray tank top which I had recently purchased and put…somewhere. I honestly can’t remember where. This isn’t like me, because I am VERY organized, to the point of having all of my clothing organized by color, sleeve length, etc. So why can’t I find that gray top?

I literally run around in my bedroom, grabbing for clothes, rushing, trying to keep up with the stressful demands of being in so many places all the time. It’s starting to get old. Forget about having time to read a book, or watch a TV show, because by the time the dust settles from the crazy days I have been flying through, the notion of blissful sleep is so seductive that I don’t want to do anything else.

What keeps me from unraveling is the consistency I demand with my eating habits and my workouts. I am not joking about this. Despite the insane schedule I have been juggling lately, I still weight train six mornings each week. I attend lyra class one to two evenings during the week. My meals consist of clean foods like chicken breast, salmon, tilapia, green beans, asparagus, brown rice, quinoa, avocado, almonds, oats, and Greek yogurt. I have been drinking plenty of alkaline water. I have also been consistent about consuming MitoXcell every morning (I LOVE this supplement and intend to post more about it when I get a chance to breathe!), and I also take my regular supplements (like turmeric, CoQ10, folic acid, etc.) daily. My energy levels have been decent, and my mood has been generally great, with only a couple of stark exceptions.

There are two days next week which I have designated as clean up and organization days, and I desperately need them. During those days, I will perform the deep cleaning throughout most of the house which the housekeeper always neglects, I will reorganize cabinets and drawers, clean up the garage and patio, and find that gray top!