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5/18/14 6:11 P

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Hi Ramona!

The information has been very helpful........I can't say I have tried any suggestions but am appreciative to have the info available to me! emoticon
I am really struggling with the new sleep routine.........Time will tell. I have a doc appointment in another week so I will let her know how this is going.
Thanks for the info on oil pulling also emoticon

Sue

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_RAMONA's Photo _RAMONA Posts: 5,525
5/16/14 10:37 P

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Hey, Sue!

Have any of the links I offered helped?

Here's some other links:

Everything you wanted to know about oil pulling (and then some, lol):
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=783x12985x5R>7706605



...and I have struggled with insomnia ALL.of.my.life (it was so bad that as soon as my daughter went to schooI I went back to bed and slept until she got home... if I didn't I was non-functional... this way I could at least manage when she was home and awake). A few months ago I found a solution. Before I want to be sleeping I drink 1 tbsp. of ACV (apple cider vinegar) and 1 tbsp. raw honey in a cup of hot water. Generally I lay down within a half hour and I am asleep within 20 minutes. In three months this has not once failed me (or my daughter)... and I stay asleep the whole night through, waking up refreshed 7-8 hours later (before this, I never slept more than 3 hours at a time, and then I'd be up for 2). I have never slept so well, or felt so rested. I have not had/needed a nap in three months. My experience is echoed here:

"The honey has been the biggest improvement in my life in several years. Itís not just the energy, I think Iím more motivated to do things.

I started the honey with 1 tablespoon, but like others who commented, I had some trouble getting to sleep, so I reduced the dose to about 2 teaspoons. I take the honey about 15 minutes before bedtime, and I have not missed a dose since starting.

The first morning after the honey I felt much more alert and rested. I had no trouble getting out of bed even on 5 hours sleep at around 6:30 Ė 7:00 AM PDT.

The motivation that has come since starting the honey doesnít feel primarily psychological. It doesnít wax and wane or change in response to events. It feels raw (no pun intended), more like a drive.

The motivation improvement (that might be due to honey) seemed to begin a few weeks after I started it. The main aspect of the motivation is that I feel impelled to do things. This feeling lasts all day. Itís not a manic feeling, because I still have priorities, and I can bail out of a task if Iím not making progress."



These blog entries explain why/how this works (and I, too, am getting stronger):

blog.sethroberts.net/2013/11/05/hone
y-
at-bedtime-improves-sleep/


blog.sethroberts.net/2013/12/30/slee
p-
and-bedtime-honey-more-about-strengtR>h-improvement/


blog.sethroberts.net/2013/12/07/why-
do
es-bedtime-honey-improve-sleep-more-R>helpful-data/





Hi, Elisa!
emoticon

Edited by: _RAMONA at: 5/17/2014 (02:09)

'An Apple A Day' keeps the doctor away...
www.marksdailyapple.com/primal-bluep
rint-101/#axzz28X8ooJ1H



NOTE: My weight tracker is NOT a truthful representation of my weight. Instead, I am using it as a tool to help me visualize my goal as though it's already been achieved!

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=2108522


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ELISADENK's Photo ELISADENK Posts: 7,578
5/16/14 9:50 P

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Check your Spmail box.

CoLeader for Perimenopause to Menopause: What Should You Expect Team http://www.sparkpeople.com/myspark/groups_
individual.asp?gid=35537

STAY STRONG!


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5/16/14 9:42 P

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I have heard of detoxing teas but have never tried them and I have no clue what oil pulling is. Could you explain what that is or how it works?
Thanks for your email on leaky gut, I will look up the info tomorrow as it is late tonight. Today was a total bust, meaning I never got out of bed before noon.........But I know tomorrow is a new day emoticon

Sue

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ELISADENK's Photo ELISADENK Posts: 7,578
5/15/14 6:58 P

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emoticon

Have you looked into detoxing herbal teas and/or oil pulling? I find that if I drink a tea and do the oil pulling, I sleep better. Feel lighter inside somehow.

I know when I get up earlier in the mornings, the day seems a lot longer. LOL However, since a bit of my energy is coming back, I'm finding more things to do... that need to be done....and am finally doing a few craft projects!

CoLeader for Perimenopause to Menopause: What Should You Expect Team http://www.sparkpeople.com/myspark/groups_
individual.asp?gid=35537

STAY STRONG!


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5/15/14 7:11 A

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Hi Elisa!

My doc is encouraging me to take shorter naps since I take a 2 hr. nap most days of the week(sometimes longer) and sometimes I can sleep around 12 hrs. or more at night. She wants me to try this new routine for 6 weeks (yesterday was day one and time moved soooo slow, I was thinking that it is going to be a long 6 wks.!) but I have to focus on today and not think about tomorrow.

Thanks for your encouragement! Just what I need right now!

Sue



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ELISADENK's Photo ELISADENK Posts: 7,578
5/14/14 9:06 P

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Hmmm..... I think there are times when we need to sleep longer. I do. Going to bed at the same time is wise.

Taking a nap is wise. My naps are usually about 20-30 minutes long. Naturally. Sometimes, when I'm really tired, I end up sleeping for an hour.

You have to do what is best for you. Learning that could take a bit of time.

You are on the right track tho! emoticon emoticon emoticon

CoLeader for Perimenopause to Menopause: What Should You Expect Team http://www.sparkpeople.com/myspark/groups_
individual.asp?gid=35537

STAY STRONG!


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5/14/14 8:52 P

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emoticon All!

My last doc appointment I was encouraged to improve my sleep hygiene........The biggest part is getting up and retiring for the night at the same time EVERY day and only having a 20 minute "power" nap if I need to take a nap. Today was day one and I am Grumpy! I DID take a power nap, I don't think I can skip nap time, but not feeling too re-charged emoticon I know all these things are part of me being healthy..........SO this is a major lifestyle change.......Just needing to vent a little! I hope tomorrow is better.

Thanks for being here for me.

Sue

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_RAMONA's Photo _RAMONA Posts: 5,525
5/10/14 1:13 P

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It sounds like you are in good hands! Gotta listen to those husbands... sometimes they ARE right! :)

Your doctor sounds really open. I hope you find the additional information helpful!

If you're interested in cutting edge info on thyroid and inflammation, I have a link to an on-line semminar on my bog. If you have the time, it is well worth it! Both continue on into next week, and you can register anytime. I purchased the full access pass to the Thyroid Summit, and it is amazing (I like having hard copies to pass on to my doctor).

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5689800


emoticon


'An Apple A Day' keeps the doctor away...
www.marksdailyapple.com/primal-bluep
rint-101/#axzz28X8ooJ1H



NOTE: My weight tracker is NOT a truthful representation of my weight. Instead, I am using it as a tool to help me visualize my goal as though it's already been achieved!

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=2108522


 current weight: 135.0 
 
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SALAD4ME1 SparkPoints: (15,149)
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5/10/14 12:57 P

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Hi All,

Thanks for the support and information! I needed time to review info. Ramona sent me. All I can add at this point is my thyroid test was a low number (like two points below "normal") This was a blood test so my doc (P.A.) put me on Levo 25 mg. also she thought this may improve my energy-I have taken it just over a yr.and a half now. hasn't helped the energy level, Plus I take Vit. D 50,000IU once per week-just over 1 1/2 yrs. because the level was low also. I had a stressful event that increased PTSD symptoms and I was given a cortisol saliva test, that was normal-two yrs. ago. I also take iron, and a multi-vitamin daily. I don't know a lot about Crashing Fatigue which is a symptom of Menopause but not sure if it is a symptom of peri-menopause or not. The fatigue I experience can be very debilitating at times and I experience daily chronic fatigue though I haven't been diagnosed with CFS. I have asthma and COPD in addition to my weight gain. My DH thinks exercising for 1hr. 4 x's a week is too much to start out with but said 20 mins to start would be better and my ortho doc agreed with that-I saw him Friday. I was a little disappointed to back track but what I read about Adrenal Fatigue it is probably better to work up to 60 mins. So I will be more faithful to core/weight 20 min. workout and 20 mins 4 x's a week-Then next week increase by 5 mins.

Again, Thanks!
Sue

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_RAMONA's Photo _RAMONA Posts: 5,525
5/9/14 11:52 A

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Hi, Sue! Good for you for taking charge of your health and well-being! I'm also glad you are working with your doctor.

I'm no expert either, though a couple of things make me nervous for you (based on my personal experience):

-- you've been chronically fatigued for 2 years prior to starting an exercise program (this suggests hormonal issues - thyroid and/or adrenal)

-- weight gain and 'tired' went hand-in-hand (typical of cortisol issues... did you also find you were inexplicably drawn to sugar/starches perhaps even more than is normal for you? I had never in my life been a sugar person until my adrenals tanked, and then I could not get enough... now that I'm better, sugar once again has no appeal)

-- no matter how out of shape you are, the level of exercise you are doing should not leave you as tired as you sound

-- 'too tired to think straight' should never be the result of any work-out... and is actually a perfect description of adrenal fatigue and cortisol issues

-- honestly, 'exhaustion' is not a normal response to an 'exercise routine'... an exercise routine that is working for you and with your needs leaves you energised and rejuvinated

-- a 'normal' exercise routine shouldn't push you to the limits of your energy reserves every day



If you have thyroid/adrenal issues, you are only going to get even more exhausted, and recovery will be that much harder.... I know you are really motivated and excited to be turning things around, but pushing too hard can backfire (your body decides what is too hard, not what you think you should be able to do)... especially when you are significatly overweight and out of shape, and possibly hormonally compromised.



Some things to watch for that would point even more firmly in this direction include:

-- you are working out, eating well, yet you are not losing weight, and may in fact gain (too much cortisol increases insulin resistence and fat deposition/water retention)

-- despite the fact that you are 'exhuasted' do you also feel restless, excitable (unable to focus), and unable to feel rested with sleep? (decreased testosterone levels, increased cortisol levels, debilitating fatigue - both mental and physical, and a failure to lose body fat)

-- despite your new healthy habits you are getting sick a lot (too much cortisol tanks your immune system)

-- Exercise generally elevates mood and well-being; if itís having a negative effect on your mood, itís probably too much (no matter how little it is)



I know you say that you have spent "my last two yrs doing little if any exercise. Plus eating whatever I wanted to" and I'm sure that has something to do with your weight gain, and changing that is GREAT, but it is possible these are not the only reasons you gained. If you have underlying adrenal issues, you need to be very careful to not exacerbate this as it will only work against you. It has to be fixed before you can go hard at a nutrition/exercise program.

I would respectfully suggest that you do saliva cortisol and thyroid panels (blood tests are not as acurate)... if your doctor won't do them, a pharmacist can provide the test for you, and you can take the results back to your doctor (if your doctor says adrenal fatigue isn't real, you need a new doctor).

Also, if you're not supplementing vitamin D3 (most bioavailable), I would suggest starting... 1000 IU or 25 mcg for every 25 pounds of body weight a day. I suspect you will feel much better within a week.

An anti-inflammatory diet would also go a long way to healing your homone levels naturally (exhaustion, excess weight and inflammation go hand-in-hand).


Here are some articles you may want to consider:

The autoimmune-inflammatory model of diabesity
chriskresser.com/the-autoimmune-infl
am
matory-model-of-diabesity


Adrenal Fatigue
chriskresser.com/ask-the-rd-adrenal-
fa
tigue-2


Thyroid Articles
chriskresser.com/category/thyroid-di
so
rders


What is Inflammation?
www.marksdailyapple.com/what-is-infl
am
mation/#axzz31EKZEgda


Adrenal Fatigue Part 1
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=5941x22376xR>51552756


Adrenal Fatigue Part 2
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=5941x22376xR>51725522


Adrenal Fatigue Part 3
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=5941x22376xR>56821542


Adrenal Fatigue Part 4
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=5941x22376xR>56897426






Edited by: _RAMONA at: 5/10/2014 (13:07)

'An Apple A Day' keeps the doctor away...
www.marksdailyapple.com/primal-bluep
rint-101/#axzz28X8ooJ1H



NOTE: My weight tracker is NOT a truthful representation of my weight. Instead, I am using it as a tool to help me visualize my goal as though it's already been achieved!

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=2108522


 current weight: 135.0 
 
250
221.25
192.5
163.75
135
RHAL1462's Photo RHAL1462 SparkPoints: (63,296)
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5/9/14 9:42 A

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I am no expert but I wonder if it would help if you could break down the workouts to shorter time frames. An hour workout can be exhausting especially if you are just getting started or already tired. Can you do 2 30 minute workouts or 3 20 minutes? Or maybe do a 30 minute workout 4-5 times per week and then build up to the longer time frames a couple of days a week.

Rome was not built in a day nor do fast track attempts to get fit usually succeed. Remember it is a journey, not a race. And any movement is better than no movement (which may happen when you overdo).

Good luck!!

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ELISADENK's Photo ELISADENK Posts: 7,578
5/8/14 9:47 P

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emoticon

Just don't over do it.... emoticon

Keep us posted, okay?

CoLeader for Perimenopause to Menopause: What Should You Expect Team http://www.sparkpeople.com/myspark/groups_
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STAY STRONG!


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5/8/14 8:55 P

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Hi All,

Just wanted to update where I am at in the process......
I have been fatigued for 2 yrs. now and have gained a lot of weight since I left work 2yrs. ago. I am very out of shape so I am working on a new exercise routine, with doc okay, 4 times a week for an hour each time (which I can break down into two 30 min segments)aerobics plus 20 mins core workout , weights.
I have been faithful about the aerobics part but not so much the core stuff yet. I felt really great and energized the first week which was a partial work out week-did two days-tried to walk right along, versus dragging my feet, for 50 mins and the other day I did an aerobics tape for an hour! Sunday I was soooooo tired I couldn't think straight! But Sunday was the new workout week so I went for an hour walk. Tuesday 50 min walk and today 50 mins aerobic/walk. Then hubby was walking to the store and I said I would go along provided we took our time........So added 1 hour and 20 min slow walk..... emoticon
I am also eating more fruits and veggies and have given up a lot to enjoy a "new" me emoticon
I am hoping the exhaustion will be replaced soon. I believe that this is normal with a exercise routine, given that I have spent my last two yrs doing little if any exercise. Plus eating whatever I wanted to. Plus not being on the boards, doesn't give me the motivation to keep going. I am sure those of you that know me, know this is HUGE for me! Part of me being true to myself, I need to be here more often.
That's my update

Sue
(working on finding the skinnier, healthier me emoticon !)

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