Beat Lupus

I attribute my health to a few key, powerful things.  Many of these methods have been devised over time, through experience and trial and error.  Read about ways you can empower yourself to maintain an even-keel of your lupus and improve your overall health.   Remember that a key component in maintaining health is exercise.  Please refer to MIZUNO MOVES TM, an exercise program designed specifically for people with chronic conditions to regain their strength.  MIZUNO MOVES incorporates principals of physics and provides ways in which people with chronic pain and other conditions can perform the exercises.  MIZUNO MOVES are effective and gentle, and employ free-weights and joint-friendly aerobic exercise.  See:  http://beatlupus.com/lupus-fitness.

 August 23, 2010:  I recently made a new friend. I met him this morning.  We got to talking about past careers and life paths, and he made the comment that it seems as though I do “a lot of things”.  He laughed and said, “I do too.  I used to be a logger and drove truck, and I just recently sold my sheep farm”.  He listed several other life choices and occupations, and generally seemed to be a happy and confident person.  At 72, Roy is considered an expert in his current field and is a respected member of his community.  He said, “that’s great”, and then dropped a line I will never forget, “It’s not how long you live, it’s how wide you live.”  Interesting concept.  Find what you are looking for and go after it.

July 10, 2010:  Have you ever needed a friend; someone close to you with whom you can share absolutely everything?  We all need that and it’s wonderful when you find it.  It’s good to get things out.  Talk to people; share a little bit of what you’re feeling.  It has to be a person of trust, but generally, even getting one comment off the chest, and potentially receiving some feedback as well, can be helpful, generate some conversation, and at the very least prompt a different line of thought.  A lot of people with lupus spend time with counselors – this can be a very helpful way to deal with the emotions and stresses of day-to-day life.  Encourage others to talk to you, and see what comes out of that.  Regan recently wrote an article about expressing one’s opinions and thoughts about lupus and the benefits of simply getting those things out.  You can read the article on the Lupus Foundation of Colorado website:  http://www.lupuscolorado.org/images/may-june%202010%20newsletter.pdf.  Keep coming back to www.beatlupus.com/todays-tip for all tips of the day.

July 8, 2010:  Summer time and sugar – it can be hard to resist the temptations that hot summer days temptingly offer such as ice-cold sugar cones and ice cream.  I am a believer in the saying, “everything in moderation”.  However, when you are really conscious about decreasing your intake of sugary foods by following the glycemic index chart, know that you are doing the right thing.  Here is further reason to indeed follow that chart as closely as you can, and increase your energy levels and stamina throughout the day.  Here is an examination of the relationship between sugar and inflammation: http://www.ncbi.nlm.nih.gov/pubmed/7267494?dopt=Abstract.  For more information about optimizing your energy and decreasing inflammaton through dietary choices, visit the “Lupus-Smart Diet” tab on this webpage.    Be sure to visit www.beatlupus.com/todays-tip for all tips of the day.

July 3, 2010:  The importance of water consumption.  We just completed a workout session of Mizuno Moves and my clients and I discussed the importance of maintaining the hydration of our cells, especially during this high-heat time of the summer.  Water is a valuable tool in assisting with weight loss as well.  I actually drink approximately 12 8-ounce glasses of water every day.    Please be sure to return to www.beatlupus.com/todays-tip for a log of all tips of the day.

July 1, 2010:  Breakfast cereal.  Have you ever heard of puffed millet or puffed kamut?  These grains provide a lower glycemic index reading than do wheat and corn cereals.  See Smart Nutrition for more food replacement ideas to get your energy levels stabilized and help you jump on the path towards movement.   See www.mizunomoves.com for more information on how you can carry out specialized exercises designed to keep in motion folks that deal with pain and fatigue.  It’s the same program Regan uses (designed out of necessity) to take her from pained exercise to fun and energizing exercise techniques and an increase in power output.  Come back here to www.beatlupus.com/todays-tip for all tips of the day.

May 6, 2010:  First studio workout with Mizuno Moves.  Two ladies, one with MS and one with arthritis, proved to me how much they can accomplish in mainstaying their lives by moving to the beat of their own drum.  They both are proactive and driven to continue their healthy lifestyle by adding Mizuno Moves into their lives.  I am truly inspired.  I can’t wait to get moving with them again, and enjoy the weight-lifting and aerobics to rock and roll that we so enjoyed!  See www.mizunomoves.com for more information on how you can get moving with Regan in a joint-healthy, low-impact, energetic, fun, and healthful manner.  And visit www.beatlupus.com/todays-tip for all tips of the day.

May 4, 2010:  Fun exercise tip:  incorporate heart-throbbing, heart-pumping music in your workouts that you love.  And don’t worry if all you do for your workout is dance around in your house clothes while cleaning up the kitchen!  Take a break, and dance.  Pumping up the music excitement factor can increase our energy and blast up our mood.  I personally like classic rock, mixed in with a little bit of Kesha and Mary J. Blige!  I don’t exercise in any extreme way; rather in gentle, effective ways that improve the stance and endurance of my body’s joints while working through the exercises’ full range of motion.  Check out www.mizunomoves.com for more information on how you can create a great-looking body and a high energy level.  Visit www.beatlupus.com/todays-tip for all tips of the day.

May 3, 2010: Rye bread, flour, and crackers are great foods to reduce the sugar load we impose on our bodies.  The “Smart Nutrition” tab shows rye’s comparatively low glycemic index to that of grains such as wheat, for example.

April 19, 2010:  According to a study conducted by the Center for Genetics, Nutrition and Health in Washington, DC, fish oil can be helpful in treating autoimmune diseases such as Lupus, which cause inflammation. The study shows that these fish oils have anti-inflammatory properties.  Since the body does not produce these essential fatty acids on its own, supplementation is necessary to see a possible decrease in disease progression and a reduction in fatigue, joint pain and overall inflammation.  See:  http://www.livestrong.com/article/105190-fish-oil-lupus/.  Remember, reducing spikes in blood sugar is proportional to reducing spikes in inflammation.  Try to keep your blood sugar at steady levels by following my diet, in part based on the glycemic index, found in the “Lupus-Smart diet” tab:  http://beatlupus.com/smart-nutrition, and be sure to visit www.beatlupus.com/todays-tip for all tips of the day.

April 18, 2010:  Cracked oats (steel-cut oats) are a great way to start your day low on the glycemic index chart.  Reducing the early blood sugar and energy spikes (and subsequent crashes) can be a wonderful way to get a good head-start on your day.  It’s a small way to be in control of your body.  Be sure you don’t have an oat allergy, and go from there.  For a “lupus-smart” diet, go to http://beatlupus.com/smart-nutrition, and be sure to return to http://beatlupus.com/todays-tip for all tips of the day.  

April 17, 2010:  try to stick with whole foods, avoiding processed foods and sugar.  For more information on a “lupus-smart” diet, refer to http://beatlupus.com/smart-nutrition.  Make sure to return for more tips of the day. 

April 16, 2010:  Being aware of contamination through germ transfer and being able to cut down on the amount of germs brought into the home can help prevent the transfer of germs and illness.  Frequent hand cleaning can cut down on the risk of picking up bugs, as can the sanitation of objects.  Consider wiping your groceries (and other items brought into the home) with antiseptic wipes.  Often, groceries, when sitting in the warehouse, accumulate dust, bacteria, and animal waste.  Studies show that washing hands as one of the first things you do when returning to your home can greatly cut down on germs as well.  

April 15, 2010:  Begin each day with a quick stretch – first thing.  It awakens the mind to help focus on what is most important and reminds us – what do we want to do today – forge ahead on OUR goals.  For me, it prioritizes both my big picture and the small, task-steps I need to carry out right now for that endeavor.  Don’t forget to follow nutritional tips to normalize energy levels throughout the day: http://beatlupus.com/smart-nutrition.  Come back for more daily tips.

April 14, 2010:  Eat foods that help regulate and stabilize blood sugar throughout the day by avoiding foods having a high glycemic index.  Check out the glycemic index chart at http://beatlupus.com/smart-nutrition.

Cut Down on Germs:

-Tip Number One:  Wipe off your groceries.  Studies show that mouse droppings and other bacteria can exist on goods such as soda cans and packaged goods (think cereal, milk cartons, paper products).  I simply wipe my groceries off with a Lysol wipe or Purell on a paper towel.  This will greatly cut down on the germs carried by those handling your groceries as well, and the germs found on the store shelves and the conveyor belt at the checkout stand.  My Grandpa always wiped off his milk containers to remove the “crusties”, so why not wipe off everything?

-Tip Number Two:  Never share with others - drink,s bags of chips, almonds, and the like and other items are hosts for germs, as germs are prevalent on our finger tips.  Even saliva can be transmitted into a bag of chips.  So don’t share.

-Tip Number Three:  Imparted to me by a group of nurses with whom I happened to be traveling on a trip to Europe:  “never ever ever” touch the handles in bathrooms.  Use barriers such as paper towel, your sleeve, or even clean toilet paper on the handles to the doors, the faucets, the buttons to the air dryers and paper towel dispensers, and the door handles exiting the bathroom.  Studies show that oft people’s hands are dirtier after washing them than they were before due to touching those items (turning the faucet off after washing, for example).  Also, never touch the flushing handle.  Ever.  Use the foot or a barrier.  Same goes for men!

-Tip Number Four:  Wash your hands (or use sanitizer) after touching menus.  One of the most germy surfaces in restaurants.

-Tip Number Five:  Don’t touch your face.   

This has greatly contributed to cutting back on the times I’ve gotten sick.

Use common sense, and stay well!