Feeling tired and know you have overdone it?

Recently I have been running in 10 different directions.  Doing things I want to do, but nevertheless, I am tired.  Lost my get-up-and-go. I know all the precautions I should take for overdoing things, so as not to have a CFS flare. But sometimes I just get caught up in all there is to do, and forget to pace myself.

My part-time job at the FSU College of Medicine has really picked up, I am writing a weekly column now for the online magazine Betterafter50.com, plus trying to get my coaching business going.  Not to mention the time I want to spend with my family and grandchildren and volunteering at the therapeutic riding stable.  Last week I had my first group coaching and teaching gig at a local church, requiring a lot of pre-planning and practice.  Housecleaning and grocery shopping are coming in a sad last place.  All this to say, I am grateful for the great things happening in my life right now.  Really grateful!  However, this week I have felt the exhausted feeling that tells me I have overdone it.

Can You Be Thankful Instead of Critical?

So Saturday I was at the Painted Pony Farm Fun Day in Monticello, Florida and my amazing grandson was doing a demonstration for the crowd of therapeutic horseback riding which he does at Hands and Hearts for Horses in Thomasville.  He is on the autism spectrum and sometimes gets distracted in crowds, like at a horse show.  I was side-walking with him during the demo (doing an ankle or over-the-knee-hold) and generally helping to keep him focused on the instructor.  It was a fun day and great publicity for H & H, who do amazing work with people with physical and mental challenges.

Later that night, there were even some video clips of my grandson, Granger Henning, on the local news riding at the Fun Day.  As they showed the shot of him trotting on Andrew, the H & H horse, I saw myself jogging next to him.  The first thing I thought was, "My backside looks huge, instead of thinking, "Wow, I am so grateful to be able to jog with my grandson next to me, at my age and with a diagnosis of CFS and fibromyalgia.  My legs are strong."

It is so easy to be critical with ourselves and the way we look.  I am guilty of this, as I am sure most women are as well.  Can we just stop beating ourselves up for not being 120 lbs. and look like the models in magazines and start being grateful for what we can do with our bodies?  Today I am going to volunteer up at the stable and I am grateful to have the energy to do it.  What part of your body can you be grateful for today?  Can we just be gentle with ourselves?

Volunteering Can Give You Energy!

If you are experiencing a health condition that makes you tired, it may seem counter-intuitive to go out and volunteer.  But I have found that volunteering somewhere that lights you up and produces feeling of gratitude and satisfaction, your energy level may increase by leaps and bounds.

For instance, even though I have the diagnosis of chronic fatigue syndrome (CFS) and fibromyalgia, I decided to start volunteering at a therapeutic horseback riding stable which helps children and adults with various physical and mental challenges. I love being around the horses (I grew up riding horses) and since my grandson is on the autism spectrum, he has started riding there also.  It is a win-win for me and volunteering there actually gives me more energy.  I may be a little tired afterward, but it is so worth it!  Think about where you might like to volunteer and give it a try.  Check out the article below about a recent event where we went to demonstrate the benefits of therapeutic riding.

Painted Pony hosts Fun Day Sunday

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Photo Credit: WTXL

painted pony

Posted: Sunday, November 10, 2013 11:37 pm

Painted Pony hosts Fun Day Sunday By: Anthony Murdock WTXL ABC 27 | 0 comments

MONTICELLO, Fla.-- Horses got a new look at a Monticello farm during an event called the Painted Pony Fun Day Sunday. Organizers say the true cause behind the fun was to show people how animals can help improve lives. The bond between a horse and rider can be an experience like no other. For a veteran horse named Andrew, who is now 23-years-old, and a five-year-old boy developing a unique skill. It’s a win-win situation, a new purpose for Andrew and little Granger receiving therapy in return.
“Many of the mannerisms and the stemming autistic children have stop when they get on a horse,” says Jane Springer, grandmother of Granger.
Granger was learning and demonstrating how to ride a horse in front of a crowd at the event. He lives with a growth disorder. His grandmother says he is on the high functioning end of the autism spectrum, forcing him to overcome everyday challenges.
But Springer says horses like Andrew provide therapy to help strengthen his mind and body.
"His arm muscles when he pulls the horse this way and grips with the horse, it helps his legs, it helps his arms, it helps his coordination and helps with following directions,” says Springer.
"I think that when you get on a horse, you're able to forget for a little while that there is something different in you life,” said Karen Singletary, founder Hands and Hearts for Horses.
After hopping on a horse at young age, Granger hasn't looked back since. Now he is preparing for the therapeutic Special Olympics.

Help for Chronic Fatigue Syndrome and Fibromyalgia Sufferers

Hey, friends
Just wanted to let everyone know that I am available for wellness coaching for those who are having a hard time with a diagnosis of CFS or Fibromyalgia.  If you want to move forward with new strength, hope and energy (I have walked this walk and would love to encourage you on your path to wellness), head on over to my website, http://www.lifestylesbyjane.com/ and fill out the contact form.  I really want to help!!!  Hope to hear from you!!

5 Reasons to Not Overdo Exercise with CFS/Fibro

I have been hurting.  My back, especially.  Also joints and muscles.  Could it be that I have been overdoing my exercise?  Well, I have been swimming a lot in the past month.  On the days it was too hot or the timing wasn't right for a walk, I did dancing to The Groove on XM radio.  I haven't taken many days off to rest. Feeling poochy in the stomach, so I have that "got to burn some more calories" mentality on.   And now I am paying for it.

I have been to the chiropractor and massage therapist more than usual, because I hurt.  Costing me $$.  I need to rest and heal.  So here are my top 5 reasons not to overdo exercise with CFS/Fibro (or any other chronic health condition):

1.   Over-exercising doesn't pay.  You are only hurting yourself.

2.   Over-exercising costs time and money in various treatment visits.

3.  It sucks to hurt all the time.

4.  It decreases enjoyment of time spent with family and friends.

5.  You know better.  Listen to your body.

What To Do About Pain

Over the past few days, I have been experiencing pain in various parts of my body. It may be a result of overdoing it in a water aerobics class a few days ago, anxiety over an upcoming trip, a flare-up of CFS symptoms, or a combination of all of these. I tried Tylenol, which relieved some of it, and I also applied a mix of coconut oil and Do terra peppermint essential oil (which feels and smells great-there are many essential oils that will help), but I still felt some pain. What I did (and what I know to do in these instances) is to turn to Jesus for healing. I have been silently meditating both sitting and lying down with my hands over the affected area and imagined Jesus beside me, laying hands on me for healing. Deeply breathing in , I inhale His healing power and love. Exhaling slowly, I breathe out the pain, anxiety and anything else that I don't want. I do this for 15-20 minutes at a time. I do feel better today.

If you don't relate to a Christian example, just use a healing Power, just focusing on your breath or whatever has meaning to you.  In my case, it feels very comforting to know that Jesus is beside me through all my hard times, ready to ease my pain and calm my spirit. I also use a couple of guided meditation CDs by Bellaruth Naparstek, "General Wellness" and one for Chronic Fatigue Syndrome and Fibromyalgia.  Both are excellent.  And nothing beats a walk out in nature for relaxation and focusing your mind on gratitude and the present moment, and away from pain.  I recommend any and all of these healing techniques. Wishing you freedom from pain....and healing for your spirit.

Water Aerobics Anyone?

For some time, I have been looking for a new type of exercise to supplement my walking and strength work.  I tried Zumba, but the side to side dance steps made my knees turn in painful ways.  A few years back I started doing yoga, which I still do occasionally.  But nothing really grabbed me.  My good friend and hair stylist suggested I try water aerobics at the local pool.  Now I do swim in my own pool in the summer, but it doesn't warm up for enough for me until late May, so I thought, "What the heck, I'll give water aerobics a try."  The pool is heated, but I wasn't sure if it would be warm enought for me.  Cold pool water just makes my joints and body ache.

Chronic Health Problem? Find your Passion!

There have been many times in the past 25 years that I have felt down and discouraged about having been diagnosed with CFS.  When my muscles and joints are aching, it is hard to ignore.  So I have learned that the quickest way to get out of the "poor me" mode is to engage in one of my passions, from the simplest (reading a good book or watching an old movie) to more active (volunteering at the local therapeutic riding stable.)  Today my husband took me kayaking for the first time.  Now admittedly, I was apprehensive about doing something so active, worrying about whether I would have the energy.  But you know, what?  I just said, "I'm going for it" and I did it.  I can say quite honestly that I did not think about the stressful week I had, or how my hands have been aching or my eyes twitching for the whole 2 1/2 hours.  I love being in nature and that can take the form of a walk, hike or just sitting next to some water.  Now tomorrow I may be sore and tired- I can feel it already - but I can say that I did it! I came home and took a nap and still feel a bit tired, but full of fresh air and sunshine.  And that's a good thing for any life challenge you may have.

I love horses - rode competitively as a girl- and working at the therapeutic stable gives me a chance to be around horses and help the special needs kids who ride there.  It gets my mind off the cares of the day and my physical condition.  Sometimes I just go outside and sit by the pool under an umbrella and read a good book.  That takes my mind right off my troubles or pain.  Same goes for spending time with my family.

Have you ever taken time to think about what your passions are?  Write them down.  What were you doing as a child when you really lost track of time and were late for dinner?  What kinds of movies or books get you excited or move you?  What would you do if money were no object and you had all the time in the world?  What makes you heart sing?  I guarantee if you take just one baby step and do something that you are passionate about, you will do your body, mind, and spirit good!  Try it!

                                          

                                           
                          me kayaking                                                               helping at horse show

Broadening My Ministry/Business

As you may know, I am a wellness coach, in addition to being a stylist.  My usual clients have been women who are facing challenging or chronic health conditions and need some help in managing and improving their overall wellness.  In recent months, I have been expanding my client base to include men and women who are experiencing difficult life circumstances, which may or may not include just physical wellness issues.

I believe I have plenty of life and professional experience to help anyone who is being drawn to a life and wellness coach who can walk with them through life's challenges. My faith enters largely into my life and I have been known to share that journey to those who are interested.  It gives me strength, purpose, and the courage to step out and do this ministry.  So, if you are in a place where you need encouragement and direction, don't hesitate to contact me.  It would be an honor work with you.

Do You Want To Get Well? Part II Hope for people with CFS, fibromyalgia and other chronic conditions

Do you believe the statement by your doctor, "You will always have this condition?"  Or can you answer these four questions:

1.  Is this statement true?

2.  Can you be absolutely certain that it is true?

3.  How do you react, what happens, when you believe that thought?

4.  Who would you be without that thought?

These are the questions posed in the Work of Byron Katie.  Ask yourself these questions and see if you can't turn around your thinking just a little..Who would you be without the thought, "I am sick?"

Do You Want To Get Well? Hope for those with CFS, fibromyalgia, and other chronic conditions

Did you at one time have doctor or doctors tell you that your condition will be chronic and that, basically, you will never get well?  That is was happened to me back in 1984 when my internist told me he had just read about a condition called, Chronic Epstein-Barr Virus Syndrome, and that is what he thought this mysterious illness was...No cure, no easy fix, just live with it.  I decided that I would find out all I could about this condition and work on making my immune system as strong as possible to keep the virus dormant.  I paced myself, took a nap everyday, ate healthy food, took supplements.  That is how I lived until about a year and a half ago.

I read a book by Lewis Mehl-Madrona, M.D, called "Coyote Wisdom" and it changed the way I thought about the illness.  There were multiple stories of people in the book who used what had meaning to them to get well or at least change their thinking about their condition.  I decided that I did not have to believe what the doctor(s) said and that I had to believe that I would get well.  Your belief becomes your biology.  I would change the belief that was limiting me.  I would still do all I was doing to stay healthy, but I would also go try some things I thought I couldn't do.  I would push myself a little when reluctant to push myself a little.  And it worked.  I felt stronger and healthier.  I let my body guide me, instead of blindly following what the practitioners were telling me. (see work by Byron Katie).  Granted, I still do all the things I was doing before to stay healthy, I just changed my thinking.

Walking for CFS, Fibromyalgia, Lyme Disease and other Chronic Conditions

When you have been diagnosed with chronic fatigue syndrome, fibromyalgia or other chronic condition involving fatigue, the last thing you might want to do is go for a walk.  But for me that was the easiest way back from feeling weak and sick.  I actually started by walking up and down in front of my house, as ridiculous as that sounds, because I was afraid of going too far.  I started slow and then slowly went farther and farther by mailboxes on the street.  Walking is the easiest on your joints and it takes no extra equipment other than a good pair of athletic shoes.  With each extension of distance, I felt a little better and more encouraged about getting well. 

A Healthy Option - Have A Smoothie!

There have been times during a flare of CFS that I did not feel like eating, but I knew had to build my strength back up.  Back in the 1980's when I was in the worst of the flare-ups, I lost a lot of weight and what I turned to was Ensure to take in some calories and nutrition.  Since then, I have discovered smoothies.  There are hundreds of recipes out there for smoothies - all you have to do is look on the intranet.  This is what works for me - I make up my own recipe based on what I have available and what appeals to me.

Food Sensitivities, Adrenal Stress and Chronic Fatigue

Many people with chronic fatigue syndrome or fibromyalgia go from doctor to doctor looking for help with feeling tired and achey.  When they can offer nothing, we turn to alternative practitioners, such as nurse practitioners, chiropractors, acupuncturists, massage therapists, etc.  I have tried all of these and more.  My first ray of hope came when I found Elizabeth Markovich, NP at Integrative Healthcare  http://www.ihcfl.com/ at the recommendation of a friend.  Elizabeth suspected that my adrenals might be exhausted or that I may have food sensitivities which may be causing the fatigue and joint and muscle pain.  Over  a period of time, she did a blood test called the Adrenal Stress Index (ASI) through Diagnos-Techs, Inc. and multiple blood tests for food sensitivities through Immuno Laboratories.

The first major breakthrough came when I got the results of the ASI test.  The test showed that my adrenals were depressed.  The big shocker came when she showed me some other tests that are a part of the index.  The GliadinAb, SIgA number was positive for a severe intolerance to grain glutens (wheat, rye, oat, barley, and others).  I never suspected that I had an gluten intolerance, but the test showed that I had a high-grade intestinal inflammation going on from the gluten.  No wonder I was tired and having GI complaints!  My body was incredibly stressed!  First, I was in denial, then I slowly realized that I had to give up gluten, probably permanently.  The tests results also gave an example of a restoration plan for my adrenals and gut using supplements.  I had additional tests done by my gatroenterologist and I do have a genetic marker for celiac disease, but additional testing showed my small intestine was fine and not distressed (probably from having eliminated gluten).  I have been off gluten for several years now, and although inconvenient at times, it is worth having a healthy gut and feeling better.  It is definitely a lifestyle change.  I am happy to help anyone who may have gluten intolerance or celiac disease in changing their lifestyle to no gluten.  Additional food intolerance tests done through Immuno Laboratories showed that I had problems with shellfish, almonds, cranberries, and others, which I have eliminated.

The discovery of the food intolerances has been only a part of my healing from Chronic Fatigue Syndrome.  Stay tuned for the next chapters of my recovery, which include eliminating stomach bugs, using probiotics, digestive enzymes and Vitamin C and receiving healing prayer.  You can get well, too!

What To Do When You Have Hit the Wall

When you have CFS, fibromyalgia or any other chronic condition where fatigue is a problem, not getting enough sleep can multiply the feeling of being dead tired.  I am in that state right now after the Thanksgiving holiday week, not sleeping well because my husband has been out of town, and adding Christmas shopping to the frenzy of the past couple of weeks.  I have hit the wall.  Exercising is about the last thing I feel like doing right now.  So I am going to listen to my body and lay low, take a nap and see if I perk up later.  It definitely does not pay to "push through" when you are in this state.  If you keep pushing forward, your energy level will be even further depleted.  Little voices in my head say "you have so much to do, keep going" and I just have to say, "I'm done."  At the first opportunity I sit, or preferably, lie down.  I recommend this for anyone - too many times I have ignored what my body says.  When you hit the wall, do your self a favor.  Be kind to yourself and rest. It's Nap Time!

What Brings You Joy?

Today I have been contemplating what brings me joy in my life - what gives me life, what sustains me, what do I do when I am having a bad day - a day when I am hurting physically or emotionally or spiritually.  For me it is family first, especially spending time with my husband or my daughter and twin 4-year-old grandchildren.  I call a friend.  I also turn to scripture for inspiring verses from the Bible.  Scripture verses have sustained me in the worst of times - when I thought I would never feel well or happy again.  Being around horses at the stable or sitting outside with one of my two kitties in my lap calms me and always makes me feel better.  A walk outdoors in the sunshine.  Doing work that you find rewarding - mine is my part-time job at the FSU School of Medicine.  Finding what brings you joy and what has meaning to you can be a way of starting on the road to wellness.  It can focus your attention away from illness and not feeling good to feeling a glimmer of hope and purpose.  Give it a try - What brings you joy????

My grandson at horse show

NADH (Enada) for CFS (and fibromyalgia)-

One of my goals for this blog is to let people know what has been working for me in the treatment of my chronic fatigue syndrome.  Years ago I was using NADH as a supplement to give me more energy, then I stopped using it because it was fairly expensive.  However, I started using it again last fall and have noticed a big improvement in my energy levels.  I take 10 mg. a day.  It is fairly expensive, but if you buy it online you can save 50% from what you will pay in stores.  I am able to do 40-45 min of walking 5 days a week now.  One caveat - If I am feeling fatigued from stress or overdoing it, I do cut back my walking time or take a rest day until my energy levels are restored.  Here are a few articles about NADH:

http://www.nadh.com/fatigue/Cfs105.htm

http://www.netdoctor.co.uk/diseases/facts/cfs.htm

http://www.prohealth.com/library/showarticle.cfm?libid=252

In the future, I will be sharing other tips from living and thriving with a CFS diagnosis.  Here's to living a healthy and joyful life!!!

Doing the Best You Can with CFS and Fibromyalgia

We are back from New York City - what an adventure.  I was able to take in half my conference and do some window shopping in Soho, but the visit was cut short by Hurricane Sandy.  We left 2 days early, so I did not get in as much sightseeing and shopping as I planned.  The upside is that we circumvented the storm and arrived home safely in Florida by car.  As for my plan to pace myself with activities and to have a nap each day completely fell through despite my best intentions.  No time for a nap on Friday after due to the conference, ditto for Saturday.  I knew I was leaving on Sunday, so I felt I should stay for the whole day on Saturday and our hotel was a long way from the conference.  When I was done both afternoons, I was running on fumes only- really tired.  Lots of walking over the time we were there.  My husband found some gluten-free restaurants, so we had our dinner and then went back to the hotel.  Saturday night we saw a Broadway show that we already had tickets for, but it was so wonderful, I didn't even think about being tired.  The moral of this story?  Sometimes you can plan for rest time and pacing yourself and you just don't get it.  The best you can do is get as much rest as you can when you can.  And hope for the best.  Luckily, I didn't go down for the count on this trip.  Here is a picture of the beautiful lake we walked around in Central Park.

Is It Chronic Fatigue Syndrome (CFS) or Something Else?

In 1982, at the age of 30, I came down with a bad case of mononeucleosis.  It took me two months to recover and go back to work.  In 1984, I suffered what I thought was a relapse of the mono with the exact same symptoms (not so much sore throat, but nausea, weight loss and fatigue).  After going to my GP who said my mono spot test was negative and was mystified, I went to an internist who coincidentally had just read an article in the Journal of Internal Medicine about a new condition that was emerging called Chronic Epstein Barre Virus Syndrome.  He was convinced that that was what I had, but could offer nothing in the way of treatment options.  Over the years I had several flare-ups of the condition and did everything I could in terms of researching the condition and living my life carefully.  I was relieved that over time, physicians began to recognize it as an emerging problem suffered by many.  The condition was named chronic fatigue syndrome (and its sister, fibromyalgia.)

I have navigated this condition pretty successfully (with lots of bumps) and, with the assistance of some practitioners who think outside the box, have begun to look CFS differently.  Yes, I believe the condition does exist, no doubt.  But I also believe other factors may contribute to the syndrome, such as food sensitivities and bad gut organisms.  I will be sharing my journey with CFS in this blog and what has and hasn't worked for me.  As a wellness coach, my desire is to help others with discouraging chronic health conditions to think in terms of wellness instead of illness.  Changes to my website are coming!  Feel free to contact me at www.lifestylesbyjane.com for wellness coaching.

 

My Top 5 Life and Health Challenges

I have been thinking about all the life and health challenges I have had in my lifetime, in addition to the body image problem that most of us women have had at some time in our lives.  It is the body image issue that got me interested in starting this wardrobe consulting business- to help women be able to look in the mirror and smile and say "I look and feel good!"  It's not just about creating outfits - it is a change in attitude and acceptance of our bodies. 

An aspect of this business that I would like to expand is working with women who are experiencing life and health challenges.  Changing their stories from a spirit of defeat, discouragement, and/or illness to one of victory, joy and wellness.  In the spirit of sharing some of what I have been through in my life, here are my top 5 life and health challenges that I have encoutered over the past 60 years:

1. Alcoholism of parent and former spouses
2. Divorces - parents and myself 
3. Single parenthood
4. Diagnosis of Chronic Fatigue Syndrome
5. Early retirement (great, but still a challenge)

So my plan is to expand my business to include wellness consulting (or coaching) in the near future.  I had a career as a health consultant before retiring and I have navigated successfully (with a lot of bumps) the above challenges along the way.  You can check out my bio on the Meet Jane page of my website www.lifestylesbyjane.com.  Stay tuned!!