51 year old.
Sharing info so you can help yourself. Be fit and healthy. Backyard veggie garden. Experimenting with Carnivore Diet. Primordial Sound Meditation. Recovering from CIRS. Learning lots of cool stuff :)
The most interesting fact I learned about digestive enzymes and that “scary” word Hydrochloric Acid is that as we age, we produce less with each passing year. As you can imagine, this isn’t a good thing. Understanding what to do about it is helpful.
If taking nutritional supplements is not your jam, definitely consider the pro’s of adding Digestive Enzymes and HCl (nowadays also seen on labels as HCL) to your routine.
Because without enough hydrochloric acid and digestive enzymes, among other complications, one’s gut becomes gassy as a result of nutrients not being broken down. The primary job of HCL and digestive enzymes is to increase nutrient absorption in the gut.
“The hydrochloric acid in the gastric juice breaks down the food and the digestive enzymes split up the proteins.” (1)
Some symptoms of food not being broken down is, stomach swelling/bloating, flatulence, gut inflammation, loose bowels and irritable bowel syndrome (IBS), i.e. functional constipation, which means, sometimes the bowels eliminate well or too loosely and other times one experiences extreme constipation, both can happen in the same day. This is due to microscopic organisms (specifically gut bacteria) that benefit from overfeeding on these undigested nutrients which lead to leaky gut. Studies show that using appropriate digestive enzymes specific to breaking down a) carbohydrates (Amylase Enzymes), b) fats (Lipase Enzymes), c) dairy (Lactase Enzymes) and d) proteins (Protease Enzymes) can treat stomach related issues such as:
When the pancreas doesn’t produce sufficient enzymes, malabsorption and sluggish digestion result.
There are several reasons why the pancreas does not produce enough digestive enzymes. Certain health conditions are factors, like chronic pancreatitis, cystic fibrosis and diabetes; other characteristics are due to aging and lifestyle choices:
Antibiotic use (repeated use)
Diet high in sugar and processed foods
Stress: physical, psychological and emotional
NOTE: Heartburn is often the opposite of what people think. Erroneously associating heartburn with too much stomach acid floating up the esophagus when in reality it may be a lack of stomach acid and the feeling of heartburn is actually a build up of gas. Therefore, taking an antacid can further aggravate one’s symptoms.
“Hypochlorhydria is a condition marked by low levels of stomach acid. Your body may not be able to make enough hydrochloric acid if you have digestive problems, a lack of vitamins, or stomach infection.”(2)
Symptoms of hypochlorhydria is gas, bloating, loss of taste for meat, halitosis, body odour, anemia, hair loss in women and low mineral values. Systemic acidification leads to bursitis, tendonitis and environmental sensitivities. Support proper gastric function by increasing stomach acid content (by reducing pH) to promote optimal food digestion and sterilization of consumed foods. Pepsin and pancreatin are examples of digestive enzymes that help promote hydrolysis of proteins into amino acids.
“Gastric juice is made up of digestive enzymes, hydrochloric acid and other substances that are important for absorbing nutrients – about 3 to 4 litres of gastric juice are produced per day. The hydrochloric acid in the gastric juice breaks down the food and the digestive enzymes & pancreatic enzymes split up the proteins. The acidic gastric juice also kills bacteria. The mucus covers the stomach wall with a protective coating. Together with the bicarbonate, this ensures that the stomach wall itself is not damaged by the hydrochloric acid.”(4)
How to test yourself to know what your stomach acid levels are at?
Read this article and decide if you want to 1) pay for The Heidelberg Stomach Acid Test whereby you swallow a capsule with a radio transmitter that records the pH levels of your stomach acid; 2) The Betaine HCL Challenge Test for Low Stomach Acid (I did this one with my Functional Medicine Doctor) and; 3) a less reliable test The Baking Soda Stomach Acid Test
Which HCL and Digestive Enzymes should you take?
I don’t know what’s right for you, but to help you out a bit I’ll share with you what I’m taking. These links are not affiliated: I currently use Metagenics SpectraZyme Metagest 2-3 tablets with each meal (I typically eat 3 meals per day). This Metagest supplement has 650mg of Betaine HCL = Hydrochloric Acid and 45mg of Pepsin = Pepsinis the principal digestive enzyme involved in protein digestion. It breaks down proteins into smaller peptides and amino acids that can be easily absorbed in the small intestine.(4) and Metagenics SpectraZyme Pan 9x ES (ES means Extra Strength) 2 tablets with each meal. This supplement has 360mg of pancreatic enzymes (amylase, protease, lipase). These enzymes break down sugars, fats, and starches.(5)
Can you take too many enzymes?
Very high doses of pancreatic enzymes have been associated with a condition called fibrosing colonopathy which can cause belly pain, distension, vomiting and constipation. It is recommended that you not exceed 6000 lipase units for every kilogram of body weight per meal.(6)
I hope this brief explanation is helpful and by no means is it complete. I encourage you to do further reading, feel free to leave in the comments any essential points I may have overlooked.
This post is for my pals who’ve been advised to take Magnesium but are not clear on how much to take and which types to choose.
There are many types of Magnesium to choose from and they all have a different purpose.
Note: This is not an advertisement. In this post there is an affiliate link with RnA Reset.
Generally speaking the body does not store Magnesium. You need to replenish daily. It is easy to become deficient in Magnesium –think stress, sweating/perspiration from exercise, drinking too much water which dilutes your electrolytes (essential minerals) and eating foods high in lectins & phytic acid which are antinutrients. When soil and water sources were plentiful of minerals our ancestors were able to acquire their nutrients from food and water sources; I believe those lush water sources were the mystical “fountain of youth”. We are told from research that “the body only absorbs roughly 30 – 40% of magnesium in foods”.(1) Unfortunately, that is far from the case today. Our soils and water sources are sorely depleted and what’s been depleted seems to have been replaced with run-off chemicals, pesticides and toxins galore.(2)
In brief, it’s recommended to supplement.
The adult human body needs approximately 400mg of Magnesium per day. If you erroneously choose 400mg of Magnesium Citrate and take it all at once you may end up having extreme bowel evacuation and not be able to leave your house for three days. This happened to someone I know and it was their Doctor who had given the instructions. It may have happened to you too, which understandably, can be a total turn off wanting to ever incorporate Magnesium into your life again.
Warning: Do Not take 400mg of Magnesium Citrate. I want to make this perfectly clear in case you are one of those people who skim articles advancing to the bottom line.
Various types of Magnesium in alphabetical order:
Magnesium BisGlycinate (also known as Magnesium Glycinate)
Magnesium bisglycinate is often chosen for its calming effects to treat anxiety, depression, and insomnia.
Magnesium citrate is easily absorbed by the body. It’s mainly used to raise magnesium levels and treat constipation.
Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels. In an effort to relieve muscle soreness it can be applied topically.
Magnesium lactate may be effective as a supplement and possibly gentler on one’s digestive system. It may be more suitable for those who cannot tolerate other forms or need to take larger doses.
Studies suggest Magnesium L-threonate may support brain health, such as disorders like depression and memory loss.
Note: both my teenage son and I tried Magnesium L-Threonate a couple years ago and interestingly neither of us responded well to it. We got headaches and it interfered with our sleep. We will both try it again at some point. Who knows if it was the time of day we took it that was the issue or if our other magnesium levels weren’t high enough?
Magnesium malate absorbs easily and may have less of a laxative effect than other forms.
Magnesium orotate may improve energy production in one’s heart and blood vessel tissue.
Magnesium oxide is typically used to relieve digestive complaints like heartburn and constipation. It is a poor choice for those who need to raise their magnesium levels because the body doesn’t absorb it well.
For external use only: Epsom salt or Magnesium sulfate is the choice for dissolving in bath water (to be used externally only) a soothing treatment for stress and sore muscles.
Some research suggests that Magnesium taurate is a useful form for promoting healthy blood sugar levels.
How To Use Magnesium in Your Day?
This is how I use Magnesium in my day and from my example you may be able to come up with a program that works for you. It will take some trial and error but don’t give up. Magnesium is “involved in over 300 metabolic reactions that are essential for human health, including energy production, blood pressure regulation, nerve signal transmission, and muscle contraction.”(3)
Did you know: “Magnesium is central to a healthy heart rhythm and the highest levels of magnesium reside in the heart.”(4)
Hopefully this post has sparked an interest in learning more about Magnesium. Read Dr. Carolyn Dean’s iconic and pioneering book The Magnesium Miracle, from which most present day Magnesium advocates are parroting. You can find quick tips from her research on her Instagram pages RnA Reset and Dr. Carolyn Dean. Be sure to follow those for daily tips and reminders.
Long before 2020, during my health crisis and healing journey, (you can read a short update in my bio) here, I had the opportunity to experiment with a plethora of supplements. Since September 2020 I’ve been drinking liquid Magnesium and other essential liquid trace minerals throughout the day via “filtered re-mineralized water” enhanced from RnA Reset products. Dr. Dean says it can take approximately two years of regular/ consistent saturating of the body with minerals to notice a turn around in one’s health, of course depending on how depleted a person is. Generally I go through two 32oz filtered water jugs each day in which I have added the recommended amount of ReMag which is approximately 300mg Magnesium Chloride; ReMyte which is comprised of twelve minerals (just Magnesium accounted for would be approximately 62mg); Pico Potassium which is Potassium Chloride; Vitamin C ReSet Powder in which each scoop contains 2000mg of Vitamin C, 407mg of Potassium, a proprietary Vit-C Fruit Blend equal to 50mg and 22mg of Barley Powder and finally 1/4 tsp Sea Salt. Then with each meal…
Morning: 100mg Magnesium BisGlycinate with breakfast (in addition to all the other breakfast supplements, too many to name here). There is 26.6mg to 40 mg of Magnesium Citrate in the Multi Vitamin I take with breakfast (depending on whether it’s respectively, the capsule or tablet form.
Lunch: 100 mg Magnesium BisGlycinate with lunch (in addition to all the other lunchtime supplements I take.)
Dinner: 100mg Magnesium BisGlycinate with dinner (in addition to all the other dinnertime supplements I take.)
So if you add it all up, you can see I’m getting a lot more than the daily recommended allowance. The body absorbs different amounts of Magnesium based on which Magnesium you take, this is why I take a variety. What have I noticed in terms of improvements since I’ve upped my mineral game? Well that’s for another post altogether. Next up let’s discuss Digestive Enzymes, because without enough your body will have a difficult time absorbing these minerals! Everything is synergistic.
This is a short video I made to enter a #giveawy through RnA Reset 09/21/2022
I’m sharing my story because I am not alone in this. Almost every human being I talk with has a similar, if not milder, a worse experience. This is not a gender issue. Most people are unaware of existing mineral deficiencies and should be informed about the compounding effects of pharmaceutical drug-induced mineral depletions.
This is an extra long post (5,700 words). It’s doubtful that you will read it all in one sitting. But I hope you will read it and make use of the links provided so as to do your own research long before you need it.
Disclaimer: I am in no way suggesting that you self-diagnose like I have. I take full responsibility for my choices. This information is for sharing only. Do your own research, speak to your health care providers if you need to. The following is my story and I am not recommending what I’ve done to help myself as procedure or protocol.
In the years after 2005 and BEFORE 2014, once I figured out that all my bizarre symptoms were early onset peri-menopausal symptoms (or so I thought) (9a), I explored natural remedies, such as raspberry leaf and red clover etc. I would search for the top herbs used in female/ peri-menopausal health. I made my own ‘female tonic’ using plant recipes from ancient Mayan traditions as well as Hortence’s Formula (10). Hortence’s Formula was amazing and is what drew me to Belize in 2016 to study with Rosita Arvigo (11). You can read Rosita Arvigo’s remarkable story in Sastun: My Apprenticeship with a Maya Healer. She is also a novelist who translates turbulent ancient Maya times through historical fiction. Originally, I was introduced to Arvigo Abdominal Massage via Barbara Loomis (12) with whom I had a Skype session in March 2015, which led me to finding local practitioner, Renée Warner RN (13) in Vancouver. Renée introduced me to Hortence’s Formula and within a week of using it, I noticed that the Hydrocystomas (small bumps below the surface of my skin) on my forearms were shrinking, which was an interesting side effect since I was using it to deal with my irregular, tender uterus and too frequent menses. It was recommended to only use the heroic Hortence’s Formula once or twice, so after that I switched to the curative Female Tonic.
I’m not exactly sure why I didn’t stick with Female Tonic. I still have jars of my homemade tincture. I can only speculate that my symptoms became more intense with time and I felt that I had to keep searching. Maybe it’s time to dust them off?
All the while, I’d played around with elimination diets such as the Blood Type Diet as well as did the more personalized ALCAT blood test (which in the end broadened the selection of foods I ate) and followed the plan according to my results. Remaining true to nature working with nutrition (homemade bone broths, reading Weston Price (14,15)/ Sally Fallon (16), and listening to Denise Minger’s cautionary tale (17), I tried to integrate more of that whole foods philosophy into my life. Even though I already was very whole foods minded, organic and local-source focused and avoided plastic — known for being a hormone disruptor. I learned about phytates, oxalic acid and the reason why sprouting nuts, seeds and grains was essential. I learned so much during those years but at the same time it was very exhausting because my kids were having their own worrisome health challenges and besides, as if all the details that go along with raising little humans isn’t enough, my declining health made it all the more difficult.
Looking back I can see how much I struggled with mentally processing the food preparation information into practice —my brain just couldn’t focus and it was becoming more and more difficult to finish tasks. I felt like an idiot — why couldn’t I do such basic things anymore? Nouns were escaping me. Starting projects or chores was always easy but the finishing was near impossible. I wasn’t a lazy person, I liked to get involved and help out and do things but my behaviour suggested otherwise. I was avoiding social events, one-on-one was manageable, and I’d figured out how to smile and fake it…sometimes. From this side of health, I can say that my lack of focus felt a lot like ADD. I can see the contrast now since I’ve been restoring my minerals, I’ve been back in the kitchen, some days easily whipping up recipes (even though I’m not one hundred percent back –there are still good days and OK days). It’s likely that it was these Whole Foods that kept me just getting-by until I became so much further depleted from sweating out minerals in Hot Yoga followed by the drug-induced mineral depleting effects of bio-identical and mainstream Hormone Replacement Therapy.
But I’m jumping ahead again. Hopefully, this isn’t too confusing to follow 🙂
LATE 2016, I experimented with over the counter tincture, Fémance (18) by St. Francis, but it didn’t seem ‘powerful’ enough for my symptoms. Then while waiting for delivery of Pueraria Mirifica, from the US, I tried over the counter Harmony Menopause Max (19) which, within a few days of starting, was super effective. But within a week the Pueraria Mirifica arrived and I was anxious and curious to try it so I stopped Harmony.
I learned about Amata Plus (Pueraria Mirifica), from Dr. Christiane Northrup (whose name is synonymous with Women’s Health “Women’s Bodies, Women’s Wisdom” fame and everything Menopause). In her book, The Wisdom of Menopause, the author gives many options for herbal/alternatives as well as suggestions for Hormone Replacement. I did not read the entire tome so don’t know if she talks about Zinc specifically, but she does talk about the importance of minerals and supplementing. I have since looked in the index and cannot find any references.
Why didn’t I read the book in its entirety? Brain fog, fatigue, inability to focus to name a few reasons. It’s probably a really good idea to stay a few decades ahead in terms of personal health reading. Although, I must say that I’d always been an avid reader about everything health and wellness but it really is different when it’s happening to yourself. And when you’re in a state of chronic brain fog without realizing it, processing information is not straight forward.
Looking without seeing
Listening without hearing
Participating without engaging
Excessive Sweating Depletes Minerals
Pueraria Mirifica (20) is a root grown in Thailand that Dr. Northrup has processed in an FDA lab in the U.S.. PM is available from other sources but I felt more comfortable getting mine through her. It worked brilliantly well for 6 months, within a few days (no hot flushes, but still had chronic pain) then gradually it stopped working in early August, around the same time I was four months deep into sweating out the remainder of what minerals I had left in Hot Yoga, which by the way, historically, I never liked the idea of —stuck in a sauna climate room, packed to capacity with next to no ventilation, breathing recycled air, just didn’t seem like an excellent idea. However, this facility had no carpeted floors and they took care with hygiene. The Ashtanga Yoga studios where I had studied and practiced years before were always amply heated, I was always soaked from sweat and I always replenished with coconut water after practices. When I practiced at home I always felt warm enough, but as years passed, and because my body was experiencing so much chronic pain I felt that I needed this added heat source, besides it being encouraged by my Naturopath.
Please note that I don’t wish to bad mouth any health care providers. Not everyone can know everything; all of us work diligently based on beliefs, especially experts in their field. And clearly, this was a journey I had to take and write about. All the information is out there, and why I/we miss seeing the writing on the wall is another story.
I had been going to Hot Yoga 3-4 times per week from April – July 2017. My over the top hot flushes gradually came back in July and intensified so much that by August 2017, I had to put my membership on hold —I haven’t been back since. And besides my shoulder pain (that frozen shoulder pain so common among peri-menopausal/menopausal women), was getting worse and wrist pain had returned, despite everything. I also had a right hip issue that stemmed from my TFL (tensor fasciae latae) which seemed like a type of cross syndrome, left shoulder + right hip.
Sept 28. 2017 – Started Bio-identical Hormone replacement therapy with a Naturopath. (This means two different topical creams: bio-Estrogen in the morning and Progesterone before bed. I was also taking Pregnenolone (a pill) first thing in the morning. (I’ve since learned that there’s something called Pregnenolone Steal). (21)
The following 3 months (Oct., Nov., Dec., 2017) I was experiencing severe sleeplessness due to extreme hot flushes around the clock.
-Each hot flush, some more intense than others, would last approximately 4 minutes, every twenty to sixty minutes/24 hours a day). Face, neck, complete upper body dripping wet, then clammy followed by chills. Most of the time I’d wear my full length down jacket, not in summer, but I was more bundled up (layered) in the warmer months than what is considered reasonable.Sleeping at night was not really sleeping, I forfeited R.E.M and no longer was dreaming. I felt like a non-violent zombie during the day, just aimlessly going through the motions.
Why did it take me so long to do something about it?I was in a fog. I was just trying to get through the day. This kind of back and forth, hot/ cold extremes leaves a person rattled. Trying to make appointments or even getting to appointments only added to the stress.
It’s very distracting, to say the least, to experience this kind of interruption a few times per day (which I had no problem dealing with for years, which is why working with herbs was fine), but to have it go on all day long and throughout the night was beyond bearable — which made me a perfect candidate for HRT –I’d tried everything else! During the day the episodes stunned me and amazed me. Besides it being exhausting, it was fascinating to witness this physiological phenomena happening in my own body —at times it was mesmerizing. Now I recognize why t-shirt clad people have their car windows rolled down in sub-zero temperatures! :/ Because I was one of them.
In contrast, the sleep-interrupting hot flushes were not at all entertaining to observe; sheets soaked from extreme sweating multiple times per night, type of intensity. And my husband being, at the best of times a light sleeper, was now getting less sleep than me. Our household was hanging by its fingertips on the edge of a crumbling precipice.
January 2018, some tweaking was made to my bio-identical hormone treatments.
March 2018, I was ready to throw in the towel. I was becoming more fatigued, depressed, unable to make food for my family, attention deficit was increasing, chronic pain intensifying, hot/cold flushes persisted etc., I listed all the symptoms in earlier posts. At my husband’s urging, he suggested, maybe it was time to talk to my Ob/gyn, who dismissed bio-identical HRT as not effective and further research revealed to me that bio-identical is erroneously considered safer, (22) (which is why I finally agreed to go on bio-identical in the first place —it seems to be a huge misconception).
Depends who you talk to!
There is so much conflicting research. Each doctor seems to have a different philosophy with mounds of studies to support them.
One reported problem with bio-identical is that it is compounded (a blending or combining) of different hormones into a topical cream. According to some doctors, this makes it very difficult to measure each application as well as knowing exactly which hormones/medicines have been mixed together. However, CEMCOR states here that Prometrium (an oral pill) along with others are bio-identical. I had been led to believe that bio-identical was only available in compounded creams.
At this point, “throwing in the towel point”, I came to the conclusion that if mainstream HRT is what it would take to bring me back to life, even at the risk of developing something worse down the road like Cancer or shortening my lifespan, that I would rather have one, five or ten really great years than continue on this declining-zombie-aimless existence for ten or more years…I was no longer having any fun. I felt a burden to my family. It felt like I was just going along for the ride, watching them live their lives, I was no longer actively engaged but a non-participating observer. In my formerly depressed condition, I was of the opinion that longevity in this condition was no way to live.
Just a side note: A couple years ago, I spent so much money on physical therapy, supplements and alternative medical practitioners that the CRA (Canadian Revenue Agency) requested receipts to prove this over-the-top spending. “No one spends that much money on their health!” [my words]. Health Care in Canada is free but not for those looking for answers —non-pharmaceutical answers, like I was.
Having had a baseline mammogram done to ensure I was a good candidate for HRT we then filled a prescription for the lowest amount of hormones. If it didn’t help me we could increase dosage or if I had any sign of pre-cancerous cells, I was offered Effexor as the alternative therapy. Effexor is an anti-depressant whose side effects stop hot/cold flushes; that option remained on the table.
Backing up again to late 2016, I had gone to my GP for Prometrium, but was still on the fence. I couldn’t really remember all the previous attempts I’d made with bio-identical, specifically Prometrium (in 2011, see post titled Mother Nature) after reading Jerilynn Prior’s book Estrogen’s Storm Season. Brain fog was at it’s peak. I was given a prescription for Prometrium only (2016), but never filled it opting at the time, to explore over the counter herbal options. Talk about a scattered mind!! Not only was I juggling what was going on with my body and trying to keep it together, but also putting my all into doing the best job possible raising kids along with their mounting personal expanding lives.
Again, more time passed and before starting AMATA in 2017, I took my daughter to the doctor for something, so had an opportunity to discuss my current state, still trying to figure out what to do about HRT and feeling ready to dive in; strangely, I’d forgotten that I’d already taken bio-identical hormones for fourteen months in 2014-2015 or Progesterone topical cream in 2011 – 2013!!! As it turned out my GP was out of town and so saw a Locum. Within a few minutes of describing my situation, the Locum offered Effexor (this was the first offering of Effexor, second offering -2018 – was from the Ob/gyn as back up) touting its benefits for depression, anxiety and hot flushes. She warned me that everything I would read about it on the internet could be off putting, but that it was very effective.
I handed the prescription in to a pharmacist to put on my file, while I went home to do research. The Locum was absolutely right, everything I read convinced me that I’d never want to take Effexor.
But came very close.
At my darkest hour (while taking regular HRT), I was reduced to contemplating Effexor as my last resort. At a loss of what to do for me, my husband was weighing the alternatives, to call 911 or go pick up my Effexor prescription.
Reminder: April to June 2018 (for three months), I was taking regular HRT. Hot flushes were under control, I was sleeping soundly through the night but increasing depression, fatigue, listlessness, chronic pain, etc.
Diana saved my life!
One day I walked into Pure Pharmacy (one of the places where I would replenish my supply of Multi-vitamins, Vitamin C, Magnesium, Iron etc.), and chatted with Diana, who recognized me as a regular.
Diana was very approachable and sincerely interested, as I noticed her taking extra time to chat and give undividedattention to all her customers. Every time I walked in, she’d ask for an update, and it seemed like I was getting worse with each visit. Finally, she stepped away and returned with a piece of paper which listed Drug-Induced Nutrient Depletions (23). At the very top of the page was the listing for Nutrients Depleted from Hormones (Conjugated Estrogens and Bio-Identical Hormones):
I found this very interesting since none of my health care providers had mentioned any of this to me prior to starting bio-identical or regular HRT over all these years. I can’t remember ever thinking about drug-induced mineral depletion. I’ve thought about how different drugs or supplements and even food can cause interactions; but effects on depleting minerals? No.
When I got home I placed the paper next to my computer. Either I was too fatigued to look into the information or got distracted.
I carried on, in a low/ depressed state of functioning. A few days later, on what my husband and I have coined my last and turning point of darkest days, he was ready to call for help (as mentioned earlier), he’d never seen me so low, somehow he managed to get me out for a walk and motivational talk. I can’t remember much from that day, but he explains that once we got home I went straight to my computer and spent the remainder of the day researching. Somehow, I intuitively latched on to Zinc from the list of depleted nutrients.
He says that I came to bed angry: “It’s F@*#! zinc! I’m bloody zinc deficient!!”
Despite supplementing with iron, I learned that my chronic low iron levels would not improve due to my zinc deficiency. (24, 25, 26)
Zinc, Not Iron, … But zinc AND iron are both required to build red blood cells (RBC), and deficiencies often occur concurrently. (27)
So the next thing I researched was which Zinc supplement to take. Cross referencing gave me two to choose from and then narrowed it down further. I then had to figure out how to optimize supplement taking. As it turned out, it seemed like I had been doing everything humanly possible to further deplete my already low minerals. I’d been interfering with the absorption of my iron and some of my other supplements because I was taking them at either the wrong time of day or too close to taking my HRT or with other supplements that would cancel each other out and even the caffeine from espresso or the green tea I thought was beneficial. Also from eating beans, grains, nuts and seeds that weren’t sprouted. PHYTATES!
The next morning upon waking (from a hot flush) around 6am, I took 30mg of Zinc with water. Then I went back to sleep. I probably got up at 9am, which had become my wake up time.
The following two mornings I did basically the same thing except I woke up an hour earlier each day. Took Zinc at 5am then went back to bed, but got up easily at 7am. The following day woke up at 4am, took Zinc, then went back to sleep but shot out of bed by 6am.
Something was happening. My body started vibrating. I was feeling alert. Any of the old feelings of depression and sadness that shrouded me as a constant companion were nowhere to be found. Evaporated. It was difficult to even conjure memories of feeling that way. There was no therapy required.
My physical strength just reappeared. I had not been doing any physical training to acquire strength. My muscles had atrophied so much that in order to move a 12 inch pot of Rosemary on my deck I’d have to tip it over and roll it. This day, I reached down, using two fingers on each hand, effortlessly lifted this formerly lead-weighted pot. I will never forget that moment. I stood up feeling like Super Woman…super human strength had returned. This was freaking incredible!
Then my husband invited me to go for a bike ride. Normally, I’d take a pass. To his surprise and mine, I agreed. We rode on mostly level terrain but at the point for turning back home he suggested (always the motivator) either we head home or we could ride down the hill towards a relatives house. But that would mean having to ride back up the hill. Naturally, I could opt to walk the bike back up the hill, but I could tell that my former all-or-nothing attitude was hovering, waiting to get back in the game. Yikes!
I was feeling good so agreed to the down+uphill challenge. All the time weary of this being “too good to be true”. Up hill was challenging but not as impossible as I’d expected. My throat and upper chest felt that winded burning sensation that you get when you overexert yourself at a cardio vascular activity that you haven’t done in a long time. I rode up the hill switch back style, and started to imagine how I’d feel once delayed muscle soreness kicked in the next day. I knew I wouldn’t regret it, but wasn’t particularly looking forward to the aching muscles. To my surprise, I had no muscle soreness, and was suddenly going for long fast paced walks, making meals, washing up all the dishes, able to do the laundry — fold AND put away. My ADD and fatigue was gone. I could now finish a task.
What has zinc got to do with fascia?
And my most favourite observation to sharewith you is about fascia. Gradually, over the years, my entire body had seized up like an aged person. My fascia felt brittle; to the point that I’d injure myself when stretching. Some of my joints cracked, popped and made grinding sounds. My hip flexors were tightening up more and more and I felt myself curving forward, bucket seat style. With each passing day, after starting zinc, without coaxing it along, my body became more limber and flexible. My hip flexors started to open up and naturally my body asked for lunge-style stretches, and back bending.
Two things to keep in mind, and they are not lost on me:
1) the placebo effect accounts for 30% of all improvements.
2) I was still taking HRT (the benefits could be attributed to a cooperative interaction between HRT and zinc.)
Everything works synergistically. Or does it?
“We think of ourselves as ‘in’ landscape, but sometimes we forget that landscape is also in us. We are formed by the ground we walk on: that which lies beneath our feet. That which holds us, supports us, feeds us. Ground is where we stand, the foundation for our lives.” —Sharon Blackie, The Enchanted Life
Both points separately and combined could easily explain my sudden burst of energy. But I don’t know how placebo effect alone could cause my lips to become fuller, and have noticeably more colour to them and my gums as though the iron was finally getting to where it needed to go. As well as past injuries or cuts started to heal? But the biology of belief is profound.
Zinc is to Progesterone and Testosterone as Copper is to Estrogen
By July 11/ 2018 (one month after starting zinc and three months after starting HRT) I reported back to my Ob/gyn how the zinc had made a huge difference. He was not familiar with drug-induced nutrient deficiencies so was unable to have a conversation about it. I was thinking about stopping all hormones but we had decided that carrying on for the next three months would be wise at which point I could just stop (not taper off) and should my symptoms return I could easily call his office for a new prescription.
Eight days later I stopped all hormones.
For a couple reasons.
1) I had been feeling a bit too wired. It felt as though my own hormones were starting up. So it made sense to me that I could stop all the supplementary hormones and work with minerals and vitamins to bring myself back to homeostasis. And if it didn’t work then I would go back on the HRT, but this time at least my mineral stores would be on the road to becoming replenished and I wouldn’t risk falling into depression.
2) I wanted to know if it was the zinc that was helping or if it really was a placebo effect. I already knew that HRT alone stopped my hot flushes and that it did nothing for my chronic pain and put me into a deep depression. Piecing the puzzle together, I now know that it was the Estrogen + copper (yes, copper), which were likely the culprits for keeping my in chronic pain and depression. More on that down the page.
I also had been researching everything I could find on Zinc. I was really concerned about taking too much zinc and causing zinc/copper imbalance. I spoke to a white coat at one of the pharmacies (not Diana) who gave me some advice about stopping the 30mg of zinc I was taking and start taking 15mg zinc to 2mg copper balance. So I started following that plan around July 23, 2018.
After stopping HRT, my hot flushes started to slowly return! Remarkable isn’t it?!
But now I question if it was the introduction of copper supplement to my already excess levels that nursed the hot flushes.
By July 24, 2018 my hot flushes were back. It dawned on me to try Pueraria Mirifica since it had been so effective before, and I was hopeful with my new mineral support I could manage mild hot flushes. But it didn’t work. Very quickly the hot flushes returned to full power. I stopped Pueraria Mirifica on August 2 and the next day started Harmony Menopause Max, which had been super effective so long ago. Within three days I knew it wasn’t going to cut it. My hot flushes were now disrupting my sleep in a big way and I was having hot flushes all day long as before.
From the position I stand now, with all the information I’ve gathered leads me to believe that these very good quality herbs couldn’t stand up to the zinc deficiency and copper overload. Had I been in a more mineral balanced state they might have been sufficient.
ON AUGUST 6, 2018, I restarted HRT. Within a few days the hot flushes seemed to settle down a bit, but it might have been wishful thinking. My joints started to act up in mild and subtle ways and the hot flushes had returned now building with intensity even though I tried to deny them. Lots of denial: This can’t be, I just need to give it more time, It worked before…With each hot flush I told myself that the next one wouldn’t be so bad and so on. Now I was beginning to think I’d gone and totally messed everything up and that I’d probably have to tweak my prescription to calm the symptoms down. My brain fog was starting up again too as well as I was starting to be a lot less patient, more irritable.
At the time of discovering Zinc (June 11, 2018), I became worried about who I could go to to help me get my mineral levels where they needed to be. I didn’t feel very confident with going back to the practitioners that I’d been seeing all these years. I wanted to find a Woman Doctor who’d experienced exactly what I had, or find a regular person, someone who shared my story but figured it out for themselves. But really, I was still so overwhelmed and there is only so much time a person can spend on this type of research each day. So, in the meantime I took back complete responsibility for my health. If I messed it up, I had only myself to blame.
Q: What effects does Copper have on Estrogen?
By August 11 (looks like 11 is my number?!), I went back to google and asked the right question which helped me find Patricia Reed (whose symptoms very closely resembled mine). The Universe answers…
I’ve linked to her blog post–> (Part 4 here, which is longer than the post you are currently reading, so plan to read it over few days) because she explains everything!! No sense in me trying to re-write her findings, since I’m still decoding for myself.
“Copper and estrogen are directly linked – they feed each other. The more estrogen you have in your body, the higher your copper levels go, and vice versa – the more copper in your body, the higher your estrogen levels. There are also cases where low estrogen is observed, but with high biounavailable copper. What is observed as low estrogen can actually be severely high estrogen trapped in tissues with unbound biounavailable copper, rather than showing up in the blood, making it very hard to detect through blood tests, making it appear as though you have low estrogen, when in reality, you may be very severely estrogen dominant. In either scenario, the excess biounavailable copper wreaks havoc on your liver, not to mention your brain, your appetite, and your metabolism in general. When you have too much copper in your body, it prevents your liver from being able to detoxify anything properly – including estrogen. So you end up with more estrogen dominance, which feeds your copper imbalance, raising your copper levels even more. It’s a vicious cycle. And as excess estrogen blocks your body’s ability to convert T4 thyroid hormone to active T3 thyroid hormone, now you start experiencing symptoms of hypothyroidism, even if your thyroid tests tell your doctor that your thyroid function is just fine. It’s not! ”– Patricia Reed
So after reading this above and researching more and cross referencing it occurred to me that it was likely that I was giving myself more copper in an effort to balance my zinc/copper intake was further contributing to my problem. In addition to wearing the Estrogen patch! OMG!! My copper levels must be just over the roof!
My zinc level as of July 24, 2018 was 11.9 μmol/L (optimal range of plasma zinc is 13.8 – 22.9μmol/L and my ferritin was 67 μg/L (Iron 51-100: Possible Iron Deficiency).
Note: I’d been taking zinc supplements for six weeks prior to testing. I didn’t know to stop taking zinc 24 hours before my blood test (see below). And I’d been taking iron on and off for years.
Serum and Plasma zinc tests are not always accurate. (31)
This is the main lab test done to establish zinc deficiency. Although it is very good at picking up major deficiencies it is quite insensitive to marginal deficiency because a change in plasma zinc does not occur until zinc intake is extremely low. So a patient with `normal’ results may still be deficient.
Plasma levels of zinc can be influenced by hypo or hyperproteinemia, acute infections, stress, time of sampling (how long after a meal), pregnancy, liver disease, malignancies and pernicious anaemia.
Zinc supplements will affect the results of plasma tests so one needs to avoid taking these for at least 24 hours prior to the test.
***The optimal range of plasma zinc is 13.8 – 22.9μmol/L ( 90-150μg/dl).***
Clinical signs of zinc deficiency may occur when plasma zinc concentrations drop below 9.9μmol/L (65 μg/dl).
Values less than 5μmol/L (33 μg/dl) are particularly associated with loss of the senses of taste and smell, abdominal pain, diarrhoea, skin rash, and loss of appetite. (32)
“Mineral ratios are as important, if not more important than mineral levels.
Copper for example, may be seen at a normal level, however, if the zinc/copper ratio is low, one may experience symptoms of elevated copper.
This principle also applies to toxic metals. For example, if the cadmium level is only slightly elevated but the zinc level is low the cadmium toxicity is more serious.”
– CanAlt Health Laboratories
Zn Cu Zn Cu Zn Cu Zn Cu Zn Cu Zn Cu Zn Cu Zn Cu Zn Cu Zn Cu Zn Cu Zn Cu Zn Cu Zn
Look Up Pyroluria: Also known as Mauve Factor (due to the mauve color visible on testing paper during urinalysis) or pyrrole disorder, pyroluria occurs when the pyrroles bind to pyroxidine (vitamin B6) and zinc, causing these vital nutrients to be excreted from the body in large amounts.
“The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.”
– Thomas Edison
In following posts I will share a list of some authors that you can look into. My To Be Read (TBR) book stack has suddenly got a lot taller and less heavy on the fiction side of things.
In case you are wondering what I’m doing/taking now? I’ll share that too in the next post.
In this part, I’m sharing the experience I had with taking certain remedies: prescription, herbs, supplements etc, that I explored over thirteen years from when my peri-menopausal symptoms were triggered. Some of these remedies work very well for a lot of people. I am not negating their effectiveness on the whole. Remember this is my story, and each of us is an experiment of one.
In the years leading up to 2017, I was tested for Lupus (and other autoimmune diseases such as Rheumatoid Arthritis factor) — I can’t remember if there were other tests and don’t much feel like spending the time going through the paperwork to find the exact details at the moment, partly because I feel ambivalent.
Not only do symptoms of disease creep up on us when we least expect it, but they’re also a sure sign that we’re no longer in homeostasis. What do we do when we start having mild symptoms? Usually, we wait and see. It’s not such bad advice, except what are we waiting to see? Either that the symptoms go away on their own, which sometimes happens or they get worse and develop into something that needs treatment. Should we use treatments or pharmaceuticals for these symptoms or would we be better off working towards realigning our body’s equilibrium? In the end, the latter is what made all the difference for me.
Could It Be Zinc Deficiency?
In my early twenties I experienced daily mild nausea and tasted a metallic residue in my mouth. (1, 2) Amazingly, eating would suppress the nausea and I didn’t mind eating. I don’t recall when I stopped noticing the nausea or metallic taste but both lingered over a ten year period. I wondered if it was from my amalgam fillings, which I eventually had removed (in Vancouver) and replaced with porcelain. I remember clearly describing it to doctors in Toronto and to my new doctor upon moving to Vancouver in 2000. Once again, it was my husband who encouraged me to talk to someone about these peculiar symptoms.
Looking back over my calendar, I’m feeling both irritated and bored reviewing these lost years of my life. My calendar was the place where I kept track of mostly EVERYTHING: herbs or medications that I took, the pain I experienced, irregular menstrual cycles and for years I tracked my morning temperature…trying to identify patterns if they existed, anything to solve my declining-health-puzzle.
At my core I am an optimist, and am hopeful that learning about what happened to me may help others who are struggling in similar ways. It’s not as though this information is not readily available to everyone and am somewhat bewildered it took so long for me to unearth it. It boils down to asking the right questions, which is farcical. I think it’s safe to say that for most of us suffering from illness or mysterious symptoms, that we don’t know what the right questions are and so we ask a lot of random questions and offer our own suspicions hoping that someone who knows more than us will be able to grab a clue from our bizarre analogies and symptoms, and run with it.
I’ve always had a “passionate streak” that bordered on the obsessive, but lucky for me, generally, my interests were of a healthy nature. However, around 2011, I became negatively obsessed with saving the planet. I wasn’t fun to be around anymore and if I didn’t show it on the outside, I was a completely stressed on the inside navigating my way around the city watching how everyone’s daily habits were so oblivious to the pollution we were generating. Having school-aged kids at the time, my attention zeroed in in particular on all the daily waste generated in schools –what were we teaching our kids, the next generation? So in a moment of positivity and activism when my daughter (in grade 5 at the time) initiated an eco-movement, I helped her with the social media side of things (here) and a lot of sewing. My dark outlook on the depressing and futile future of our planet was weighing me down. I was trying to save the planet ALL by myself. I could no longer see that all the ways in which I was inconveniencing and further stressing myself to do the right things didn’t make much of an impact if the global population didn’t care. Note: More on obsessive tendencies later, and how I still feel passionate but the negative side has vanished as a result.
Ironically, it was the Earth that saved ME.
I was so focused on protecting the Earth that I was unable to see what SHE was offering —all the while staring me right in the face. A bit like Dorothy in the Wizard of Oz, the answer was with me (with all of us), only I didn’t know how to access it properly. Turns out, my instincts were on the right path, albeit a thirteen year path: it’s the Earth’s natural balance of what’s in the soil that will help us all.
If you didn’t already need a reason to tread lighter on our Mother Earth, hopefully this will give you something to consider. (3, 4, 5)
This is not an original thought, but somehow even though we know it in theory, there is a comprehension piece missing. And if you are demineralized like I am (and was severely demineralized over the last few years), making obvious connections to seemingly glaring signs is downright impossible. Yet, we all know that we rely on the planet for survival — but do we really understand what that means?
We are dependent on the minerals in the Earth’s soil and water for optimal health. As we deplete the Earth we deplete ourselves. It’s simple biochemistry.
The amount of minerals in food often depends on the mineral concentration of the soil and water, where farmers grew or raised the food.
We all know how important nutrition is, and most people I talk to believe that they’re eating very well. They either follow various ethically imposed diets or elimination diets based on disease or illness protocols, and yet almost everyone I talk with has some kind of unresolved health issue or concern. This is why I’m sharing myself as example because you probably haven’t heard it like this:
-someone who had been apparently healthy (but likely depleted from birth, due to genetics, familial habits and environmental exposure, also known as luck of the draw —this is why prenatal vitamins/minerals are encouraged), (6)
-I became further depleted through developmental years (because as a teenager I “knew everything and ate whatever I wanted” at least that described me and most of my friends),
-a high intensity personality
-followed by lifelong high intensity exercise/activity,
-two pregnancies and postpartum periods of child rearing and breastfeeding (16 months and 19 months).
-regular blood donations (during a one year period when my ferritin levels were normal)
-irregular and too frequent menses
-unsuspected drug-induced mineral depletion from bio-identical and regular HRT
-further intensified demineralization from vigorous long-term sweating in Hot Yoga
-finally on the edge of complete fatigue and failure to thrive,
-I bounce back to life from a simple but essential mineral from the Earth:
“Zinc is an essential mineral that the body needs, and it supports your reproductive, immune and endocrine systems. If you don’t get enough zinc, you may be more likely to develop depression, skin problems such as acne, age-related macular degeneration, hair loss and neurological problems such as attention deficit hyperactivity disorder. Ingesting too much zinc, however, can also cause medical disorders…” (7)
Let’s go back in time again: Over the years I either went to specialists and/or worked on my own, doing the following (not all at once obviously —this covers twenty years worth) and I may have forgotten some things…this list is from the top of my head and a quick scan through my calendar.
I’d go for regular:
physio or massage (Rolfing/KMI/ myofascial release work)
roll my body out with foam roller/Travel Roller
Thai Massage, Acupuncture and Traditional Chinese Medicine, Qi Gong
Pilates, Gyrotonic, Yoga (Trained and certified in each)
practice meditation, consult a psychic, reduce stress, calm walks in the forest,
Hot/Cold water therapy
Homeopathy = Homeopathic remedies + supplements
Vitamin C + Flavinoids; Magnesium; Vitamin D; Iodine (self-prescribed); Iron
2010-2012 Bio-identical Progesterone topical cream after learning about Jerrilyn Prior’s book Estrogen’s Storm Season (8)
July 24/ 2018 HOT FLUSHES returning, MOOD normal and stable
July 25 to August 2/2018 Pueraria Mirifica (1 Tab 2x/day)
August 3 to August 5 Harmony Menopause Max (2 tabs 2x/day)
August 6/2018 RESTART mainstream HRT because HOT FLUSHES became intolerable as before.
To be continued in Part 5 (‘cause this is so long and editing myself to keep it short is taking too much time). Next time I’ll go into more detail about what happened with each remedy and explain more about why zinc made all the difference for me. The next part is already written so I’ll post it within a few days. Please note: I am not affiliated with any supplement products company or pharmacy and that this is a true story.
At age 34, while nursing my second child (3 month old infant), I started experiencing my first hot/cold flushes. (Also known as “flash” —however, flush is a more realistic definition).
Hot flushes can be defined as a feeling of intense heat in the upper body, usually accompanied by an increased heart rate and flushing of the face, neck, and chest. As the body begins to cool down, women often experience chills, have cold feet, and begin shivering. Nearly 75% of women experience hot flushes and cold chills as they transition through peri-menopause and may continue long after menopause.
Asking my doctor: “Do you think I could be peri-menopausal?” Reply: “No, you’re too young.”
Much to my dismay, I dismissed it to the fact that I was just working harder, managing an infant, toddler and two large Rhodesian Ridgeback dogs. It was mid-September, the weather was changing to autumn with mixed cool/warm climate fluctuations. My very supportive, physically fit husband managed himself (of course) and we’d divide and conquer chores and duties, so I was not doing it all!
But that which I WAS doing felt so taxing.
My mother had died from cancer six months earlier, when I was pregnant with baby number two. Her voice echoed in my mind from her peri-menopausal years, when pushing herself through her usual non-stop chores, she’d breathlessly whisper, “I’m just so tired.” It was more of a question than a statement…she was normally capable of so much. It wouldn’t be long before I’d parallel my mother’s gasping sentiment.
Within a few years, I’d often say that I was barely surviving. But was reminded to buck up — living in a first world country hardly qualified as ‘barely surviving’.
But feeling this way woke me up to consider what was causing so many people to suffer along with me, with their declining physical and mental health, though financially secure and able to access all the best doctors and or remedies beyond Health Care? Is this really what ageing was all about? Did a person’s health really, in the end, come down to LUCK?
9 months later (or so), my right knee became inflamed. I expected that it had to do with running along the forest trails pushing a double stroller. I’d read about forefoot running and thought to give it a try, even though for years I’d been adamant about heel strike first, unless one was sprinting. So maybe I torqued my knee, the trail was uneven after all, not to mention that my hands were fixed onto the stroller. Also, I wasn’t running in reality, more like jogging, so maybe the theory of forefoot running was best left for high-speeds after all? I never ran like that thereafter.
Within a few months my knee felt OK. Out of nowhere, the metatarsals of my right foot became excruciatingly painful. For a month or two, I suffered with the pain, my foot felt fractured. Since it was mostly debilitating in the morning upon my first steps out of bed and would subsequently subside, I started to wonder if I had Gout? But how could I have Gout? My diet, as it was, gave no indication that that could be a reasonable diagnosis. Maybe Morton’s Neuroma? And quite possibly I’d done something to my foot while favouring my knee? Once I couldn’t endure the morning pain anymore or the inconvenience of random bouts of pain causing me to hobble around, periodically crippling me, I went to the doctor.
Over the years, at my husbands urging, I’d visit the doctor for minor but chronic bizarre symptoms, to which the ‘idiopathic’ cause was offered. As a result, I was beginning to feel like a hypochondriac and shied away from further complaining.
My GP, prescribed an over the counter orthotic/metatarsal support. I knew that that wasn’t what was going on but I had nothing up my sleeve to table. So, grudgingly I obliged and wore it for a while. And of course, in due time the pain subsided…
…to show up at my elbow! Like a slow moving hacked game of Tetris. The pain, being the ball, stuck in the same spot, banging in its corner until a player materialized to knock it to another corner and then forget about the game once again.
This went on long enough that finally, with enough examples, (knee, foot, elbow, other foot, shoulder, hands) to present to my doctor, I pleaded for help.
LONG story short, I visited the Arthritis Society (I wrote about that visit here) and was diagnosed with Palindromic Rheumatism.
Palindromic Rheumatism = (PR) is a rare episodic form of inflammatory arthritis – meaning the joint pain and swelling come and go. Between attacks, the symptoms disappear and the affected joints go back to normal, with no lasting damage.
I never believed that that is what was going on with me. They prescribed (NSAIDS) pharmaceuticals, which I never took. I’ve always been more curious about what causes disease. However, there is a twisted comfort in giving a name or diagnosis to a mystery illness.
It’s safe to conclude, by that point I was pretty frazzled. Sometimes my hands would become incredibly sore that they felt broken at the metacarpals (much like the foot pain I previously experienced), but additionally, my knuckles swelled reminiscent of the evil Queen’s transformation in Snow White (not visibly as bad but they FELT like hers looked). There were times when I couldn’t tie my toddlers shoe laces, or twisting the handle for the faucet (a seemingly innocuous task) and worst of all was changing bedding: pulling the fitted sheet over mattress corners was just unbearable.
Below is a list of symptoms over the course of these thirteen years. Here you can better understand why the analogy (mentioned in Part 1) of the frog in pot of boiling water is relevant. These symptoms would often present themselves in a mild and stealth fashion and then overlap one another and then some or all would disappear until the next month when my hormones would fluctuate again, triggering game on. My chronic pain would crescendo and then decrescendo to the point I would forget I ever had the pain only to have the pain return ever so slowly, not unlike the tepid water in the pot gradually increasing to boiling point.
-chronic slow wound healing
-one episode of Bell’s Palsy
-chronic Raynauds (fingers and toes)
-thinning of eyelashes
-Hydrocystoma, I pushed to have it biopsied to find out what the heck these bumps under my skin were! (I had multiple on underside of forearms, one at throat area, some have shrunk away, there are some tiny ones left).
-one episode of Menstrual Flooding age 36
-chronic hot/cold flushes
-skin crawling (freaky! Sensations of invisible insects crawling on the body, so much so,that you are compelled to brush it away — and I LIKE insects and don’t normally mind them crawling on me, but this is so freaky!).
-leg cramping in bed
Update: I forgot to mention Urine Leakage, called “stress urinary incontinence”. Often associated with a weak or damaged pelvic floor. There has been a lot written about the subject over the years. My friend reminded me about the time I visited and was jumping on their trampoline and how I commented that I’d have to be careful because I tend to leak. I must have been 40-41 at the time. She recalls being surprised, because of all people, I was very in tune with my body and particularly the pelvic floor.
Speaking-up about pelvic floor health was always something that I included in my personal training sessions — specifically to ensure that people weren’t overtraining (trying too hard to contract) the pelvic floor muscles and working towards better understanding o body alignment . There is a “just right” amount of muscular tension that is helpful, beyond which are negative returns. Of course when this leakage started happening to me I wondered if I’d been “doing it wrong” myself all these years? Long story short, I noticed that my urine leakage was directly related to the fluctuations in my hormones. Almost like one week or two out of every month I’d have occasional leakage from sudden sneezing, laughing, coughing or jumping and other times no problem at all.
-irregular menses age 36 – 41 (10 days of bleeding every 15 -18 days), eventually able to get cycles to 22 – 25 days (ages 41 – 44). Then menses became irregular again until present, 60 – 105 day cycles, with only light spotting for 2 – 5 days.
-recurring benign cervical polyps. (Ob/Gyn suggested D&C; I declined, due to my tendency to heal slowly, I was concerned I’d open myself up to more problems.
-fibromyalgia type fatigue and chronic pain
-unable to get out of bed without stretching in bed
-2011, mildly fatigued, my solution was to stretch in bed in the mornings. Started sharing this on my blog. But with each passing year the benefits from stretching didn’t seem to hold in my tissues. It seemed like the more I stretched the more I needed to stretch AND on many occasions, in the last couple years, I would injure myself from stretching! My fascia was feeling so tight and brittle like the posture we see in a 70+ person suffering from osteoporosis.
-chronic excruciating shoulder pain, nearly impossible to take shirt off over head type of movement. When hand pain was at its peak, even pulling up my underwear and stretchy Lululemon-type leggings was laborious due to searing pain — not a swift movement like it should be!
-chronic elbow pain, felt swollen but appeared normal. Any pressure from a jacket or propping myself up on a forearm would cause me to wince, and when propped, I’d have to collapse to escape the sharp pain.
Note: Just about daily, the need to bend the elbow would present itself or to prop myself up on my forearm, you’d think a soft mattress would be a safe place. Most of the time, there’d be no issue and so when the searing pain hit, it would always catch me by surprise.
-after completing Orthodontics (2014 – 2016), one tooth became grey. Dentist & Endodontist (second opinion) both suggested root canal. I said that I would look up alternative because of my slow to heal problem, concerned that I’d cause more problems for myself.
-snoring: turbinate enlargement
-tongue and gums developed lichen planus
-teeth: dentin (below the enamel) looks cut through (top front four teeth – can only notice it in certain light), a dark shadow approximately at the same level where Ortho wires went across the teeth. (It’s NOT from staining).
Within the last year:
-tongue swelling but Lichen Planus went away
-vision continuing to deteriorate
-Facial ageing: lips wrinkling, shrinking and loss of colour. Bronze discolouration and swelling at medial point of eyelids (upper lid sulcus –not sure if this is the correct anatomical term for the area I’m describing, but I noticed this same problem on a relative who had Emphysema and Addison’s Disease.
-while driving, hunched forward like a little old lady, nervous/overly cautious to change lanes. Normally, I’m like Leilani Münter 🙂
-zero libido 🙁
-depression, weepiness, quick to cry or feel put down, anxiety, avoiding social situations, eventually a loss of zest for living.
NEXT week on HELLO! I’M BACK! Part 4…Learn about the prescribed treatments I used, and WHY and HOW they spiralled me further down into a rapid declining health AND finally, I’ll share what brought me back. #KatCameBack
My kids, now teens, were born at home in 2002 and 2004; I had (still have?) a high pain threshold. Gradually, I became more fatigued after the second child. I was 34, with two young kids, naturally, I presumed a reasonable amount of exhaustion was to be expected.
When feeling well, I’ve got a lot of physical energy, and some. Even during these fatigue years I was still able to get a lot done, despite chronic pain. This year I’ve read 48 books since January —primarily because I was listless. I like to do things and so if the least I could do was check off ‘book read’ from my TBR stack, then I was accomplishing something.
Example: in the past, on this blog I’ve shared a breakdown of A Day in the Life of movement/activity and meals from my early 40’s (under Food Log), so you can see I was getting it done.
Example: In my early 20’s, 1990’s Toronto, a buddy introduced me to the new In-Line-Skating craze. On a scorching summer day, swimming in oversized borrowed skates and two pair of wool winter socks (to make the skates fit), he and I would barrel down University Avenue (having started out at Lawrence and Bayview), weaving through and around moving objects, jumping this and that all the way down to the Lakeshore, eventually coming across places to practice our jumps. I’d follow behind with no particular grace or skill but sheer excitement for the thrill (completely risky in hindsight). One particular spot, had piles of rotting timber and the occasional rusted nail jutted out; we’d build up speed and fly overtop. Then we’d skate all the way back home—up hill all the way.
In those days, I was into Body Building and Fitness Competitions. I’d spend two to three hours a day at the gym. Take a 20 minute recovery nap mid-day, work with my Personal Training clients and teach Cycle Reebok “Spinning” classes and sometimes take clients for a run. Often commuting across the city on my mountain bike, eventually, securing slick tires to make the ride more functional, meanwhile studying and eventually becoming certified in Pilates and Yoga.
Having learned that I’d won a Ms. Fitness Canada pageant in ’94, a new friend at the time named me: “Super-Power-Babe-of-the-Universe”. HAHAHAHA!
Essentially, the picture I’m painting is to illustrate that by my nature, I move. And when I wasn’t on the go, I was eating food or reading anatomy books. Side note: I believe in moving the body for health…the body as a machine which requires maintenance and proper fuel vs. to actually be a machine. Difference.
I’m sharing all this to emphasize that I consider myself in a unique position to talk about what being healthy and active is, and likewise, to detail the shocking, contrasting decline to the rock bottom of torpidity…and back again.
How #KatCameBack And what all my health providers missed.
Reminiscing on what I used to do back then surprises me now, I almost can’t wrap my head around it. And yet it was so natural. Even to conceive the amount of activity I was capable of only four years ago is startling to my present self, since mustering up the energy or inspiration to go for a simple stroll a few times per week was a huge accomplishment these last few months. I’d pretty much stopped preparing any food for my family. If I did supply anything it would be mostly store bought (Ma & Pop shops in my community were my lifeline where I’d bring in my reusable containers for soups, salads etc.). Creativity gone. Motivation gone. Zest for living…gone 🙁
I stopped preparing food for my family. If I had enough energy to do a grocery shop, I then would be completely zapped of energy or desire to prepare any meals upon returning home.
If I could muster up the energy to make something, I’d plead for my husband to tell me what I should make. Most days I ate very minimally. I was no longer exercising (the most I could do was stretch in bed in the morning, a requirement to get out of bed, usually way after 9am) and on a good day I’d go for a twenty minute walk in the woods, often overtaken with emotion and weepy throughout the day.
Basically, I stopped being able to make decisions for myself. Rote memory was what got me through daily activities. I had become mechanical 🙁
I needed to bring my husband with me to my doctor appointments to speak on my behalf and to make sense of the conversation FOR me.
WTF!?! What happened to me?
Takeaway: This is NOT about being nostalgic about my ‘glory days’, but rather, to clarify that there was a time when I had the drive to commit to showing up. Remember, I coined the term: Self-Discipline Is Born From Being Consistent. As a result of this downward spiral and rebirth, I now understand that no matter how much a person wants to be healthy there is much more going on here than positive self-talk and ‘showing up’ to achieve self-discipline. There’s a whole group of people who are unable to show up, and I don’t believe that it’s necessarily ‘mental illness’ or laziness/ lack of self-discipline. Within three days of figuring out what was causing my decline my energy stores started to fill up. Like a plant, restricted from water, after receiving a deep watering we actually see the plant, before our eyes, straighten up expressing its life-force. That’s exactly how I felt. My body was vibrating. I even went for a bike ride for the first time in years, down a steep hill and rode back up, with no delayed muscle soreness the next day! Prior to this, vertigo-like feelings, declining vision and spacial awareness type of sensations kept me from playing…I just didn’t feel right or safe to make judgements. But now my mood has lifted and the brain fog is not as bad (it’s still taken me four days to write this tho).
Even last year from April to August 2017, I was a regular at a hot Yoga studio. My shoulder pain was at an all time high. I was hopeful that the heat of the yoga studio would allow me to move without pain or at least be able to move enough to correct whatever was going on, besides my Naturopath wanted me to sweat…but I’ll get to that later and explain why the heat may have been a contributing factor to my rapid decline.
Next up, I’ll share a list of all the symptoms and treatments I went through during these last thirteen years.
To be continued…
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Not sure if you noticed my absence? I haven’t posted anything here since 2015. Today is June 25, 2018.
I’ve been unwell.
Despite doing all the “right” things, my decline has been gradual, not unlike the fable of the boiling frog. The only difference, is that I was able to hop out prior to boiling point.
The boiling frog is a fable which describes a frog being slowly boiled alive. If a frog is put suddenly into boiling water, the frog will jump out. But if the frog is put into tepid water, which is gradually brought to a boil, it will not perceive any danger.
The result: being cooked to death.
Up until two weeks ago, I believed that the last thirteen years of early peri-menopausal onset was exclusively due to my gene expression. Having done the 23andme genetic test in 2016, it was confirmed that I have the gene which puts me through menopause ten years earlier than the average woman. Some will argue, that just because I have the gene doesn’t mean that it will be expressed. (I don’t know enough about genetics to debate this). Unfortunately, we will never know. Should we be open to speculation that something ELSE was going on which triggered these symptoms which over time gradually brought me to boiling point?
The first thing that came to mind when I read the report, was that it made sense: Mum had a very difficult and drawn out peri-menopause too, even though comparatively, my sisters seemed to have minimal and manageable symptoms at typical ages. And I was grateful for the ‘official’ explanation for my untimely symptoms, which began at age 34.
What has this got to do about you? Essentially, that’s why you’re reading this. We’re all looking for answers for our own well-being. You may find some details going forward that either resonate with your health or someone you know.
My vision has always been to die healthy, at a ripe OLD age! But I was barely holding on to life at 47 years of age. I know that sounds dramatic, I was not hospitalized, but I felt that my expiry date was rapidly approaching. This slow, gradual decline that I’d been trekking had suddenly accelerated in the last six months and avalanched as of April 2018. My life started crumbling under my feet, like loose gravel overtop a seemingly solid trail. Depression’s fists were strengthening their grasp on my shirt collar and pulling me down, and I went willingly — I was giving up.
I never knew what Darkness meant up until this year. Really, I didn’t truly understand what depression was — because I’d never experienced it. Like so many others who don’t understand, I couldn’t comprehend how a positive attitude or encouragement from well meaning supportive friends and family could not pull you up out from your depths. “Cheer up! Smile!”
So what happened that brought me back to life? How’d I escape boiling point?
What happened that made Darkness leave? I never said good-bye to Darkness, by the way– I didn’t work at convincing it to leave me alone. Darkness just vanished, POOF! and what I was left with is empirical understanding.
I’m heartbroken that so many people are walking around with despair as an unwelcome shadow and living with chronic pain.
I’ll share my story with you. It’s long, but I’ll keep it short-ish. There’s thirteen years of decline to cover — although there’s no doubt the early years prior set the stage.
I’d rather be doing other things than write this out, so I’ll be brief, for your sake and mine…after all, I’ve got some lost years to restore 🙂 AND, I’m still not at one-hundred percent. However, I’m feeling pretty amazing in contrast to how I was feeling just two weeks ago. There are so many FIRSTS that I’d like to shout about. Like the fact that I am here typing away, so naturally, words are flowing. I went for a LONG walk yesterday, I wake up refreshed, my strength has returned without having done any type of workout to have ‘created’ strength, to name but a few of my firsts.
I’ll post a little something every day, or so, to describe what happened.
At the root of this story is the failure of the experts. Oops! I did it again! I listened to the experts instead of my own instincts. Surly they know better –> tongue firmly planted in cheek. Years ago, I wrote a cautionary post about not relinquishing too much to the experts.
Did I forget? NO. But this is what happens when brain fog kicks in. What you know and interpretation of information becomes clouded…hence the term.
I’m pissed about this. Thirteen years of physical pain and aging like I were 70+. So, yes, I’m pissed. But I was eloquently reminded, that it’s better to be pissed than pissed on…unless you’re into that.
Silver lining: There is no success without failure.
BOTH, the natural and allopathic medical systems failed in preparing my various doctors, who in turn failed me. But this story wouldn’t reach you, had they not. I wouldn’t have learned some pretty significant information about depression and health, had they not.
And so maybe, this will reach you or someone you love, in time to help. Despite doing all the seemingly right things for a healthy life, there are too many people slipping into darkness, suffering pain, premature ageing and dying.
To be continued…
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It is not uncommon to come across people who have an aversion to math, and equally common to come across people with an aversion to human anatomy and physiology. I used to have an aversion to math but I’ve overcome it by looking at it in the same way I look at the human body. I don’t have to have all the answers locked up in my head like I used to think was necessary. All I need to do is know HOW to find the answers. The art of problem solving – that’s how the education system should have introduced math, and everything else for that matter. It’s the same for anatomy and physiology; it’s not necessary to know all the anatomical names (albeit helpful) to understand anatomy, but rather, knowing where to look to find the information. More fun, less stress.
If you have been reading my blog for a while you know that I love how the human body works – (in its entirety), I value taking care of the environment and practice personal responsibility for my actions.
I will preface this post with a readers’ discretion, in the case you are uncomfortable with the natural functions of the body…or math. Though there will be no quiz at the end, I will talk a bit about some staggering numbers that if we all do our part, those numbers can get smaller and more manageable.
Typically, men are forewarned about this subject to guard themselves should they prefer to make a quick retreat, but there are equally many menstruating people who would rather not discuss this monthly, biological function. You may have been taught to hide your monthly flow, or in contrast, openly discuss it with anyone, or to dismiss it entirely as if it didn’t even exist so as to not miss a beat.
Check out this funny video of men explaining periods. Stick around and read this post because it’s full of links to some really great information which highlight the health risks and the environmental waste involved with disposable feminine hygiene products. Besides, there’s a chance to win a twenty-five dollar gift certificate!
Each month the global population of menstruating people will require on average four to seven days worth of feminine hygiene products. Lunapads estimates that:
“…approximately 20 billion pads, tampons and applicators are being sent to North American landfills annually. On an individual level, each of the approximately 73 million menstruating people in North America will throw away 16,000 disposable pads or tampons in their lifetime.”  Your turn, to pull out your calculator and number crunch what that means on a global scale…Yikes!
It’s pretty clear where I’m going with what we can do to shrink those numbers – change to reusable, you can even make your own if you’re crafty. Let’s also consider for a moment exactly what most of those products are made from, and how those products react to the user and finally how those products will be disposed?
Out of sight, out of mind.
“…Use once and throw away…”
So what exactly is in these products? Read this short article by Titania Kumeh who explains it all in a very short piece for Mother Jones. And because of what these products are made from, women risk their health in a variety of ways from the plastics, viscose rayon, chlorinated and pesticide treated materials. Though the number of cases of toxic shock syndrome has gone down since the 1980’s, it still affects women today. California resident and model, Lauren Wasser barely survived the effects of toxic shock syndrome and lost her leg due to the bacterial infection in 2012. You can read her story here.
We can shrink the number of used feminine hygiene products going to landfill by switching over to reusable products.
I’m always switching things up: how I exercise my body, what I eat, trying my best at eliminating plastic waste and contributing as little as possible to landfill. As a result of switching over to Lunapads exclusively, and because I swim regularly, I have had to change my training schedule. For the last while, I’ve given up swimming during menstruation, which is about four days every three weeks or so. I’ve decided that I can do other activities during that time, like walking, which is one of the best forms of activity; Katy Bowman has a lot to say on this. Believe me, I know that not everyone can even contemplate this…I’ve been athletic my entire life and I can’t remember EVER letting my period stop me from doing any sport. I guess the difference now, is that my perspective has changed and having my period is a blessing as opposed to the ‘curse’ I grew up hearing about.
“Nothing’s going to stop me!” “Just Do It” “Push Through”…all for what exactly?
Taking these steps towards a healthier monthly cycle has introduced me to some amazing practitioners like Barbara Loomis, Rosita Arvigo and Renée Warner who practice the Arvigo Techniques of Maya Abdominal Therapy, which “helps to restore the body to its natural balance by correcting the position of organs that have shifted and restrict the flow of blood, lymph, nerve and chi energy.”
In the last year I switched over to Lunapads for both health and environmental reasons. I’ve also become a Lunapads Ambassador, which means I’ve got a box of unused samples to show around (wanna host a Lunapads party?) and can let you know when there are promotional coupon codes for you to try the products for the first time, to stock up on new patterns or give away as gifts.
For a little immediate incentive, enter my $25 gift certificate giveaway. I’ve got one gift certificate valued at $25. Redeemable at the Lunapads online store until July 1st, 2016.
How to enter? Leave comments or likes via social media – you know the drill. Make sure to include @ or # youasamachine so that I get notification and can enter your name into the draw. Enter as often as you like. More social media activity means more entries for you.
Contest closes August 1, 2015.
One lucky winner’s name will be randomly selected on August 1, 2015.
Disclaimer: I am not selling these products and am not trying to persuade anyone else to sell these products. I am a Lunapads Ambassador, which means that I can share product information with you and in exchange should you decide to make a purchase on-line and include my Ambassador Code #515021 at check-out, I will receive a small percentage of each referral. Thanks!
Also, the views expressed in this article are my own and do not necessarily reflect those of Lunapads or other companies mentioned.
Since about the age of fourteen I have had a clicking jaw, also known as TMD (Temporomandibular disorders). This disorder occurs as a result of problems with the jaw, jaw joint (or TMJ), and surrounding facial muscles. No one ever connected the two, but I think that the onset could have been triggered the night I broke a molar in half from deliberately crunching down on a popcorn kernel.
For the last thirty years, I have been living with a consistent and quite uncomfortable ache in my right jaw. Until today!
What changed? Well, as embarrassing as it is to admit, it was my snoring. Yes, you read that correctly. Snoring. I snore. Well, I did. I don’t anymore, and I will explain how I stopped…in ONE day!
My husband has always been a relatively light sleeper. And I wasn’t always a snorer. Over the last few years he would joke around with me and say that I had snored on occasion. But in the last six months my snoring had reached it’s peak! My husband was now sleeping with his head sandwiched between two huge square european pillows (the kind we use for propping us up while sitting in bed reading). He would wake me in the night by gently nudging me to get me to roll over…anything to stop the snoring! Of course, I would comply and other times I would ignore him (unintentionally of course, I was sleeping!).
It may have been a coincidence and who can ever say for sure, but in the last two years I had made some changes. I started orthodontic treatment and my body decided to stop sleeping with a pillow. Yes – my body decided. I didn’t consciously decide that I would no longer sleep with a pillow; I think that it had to do with all the body alignment work I was doing, and I maintain that it was my body that made the switch!
The braces are now off and I am wearing retainers 24/7 for a few more months, at which point I will only be required to wear them overnight (for the rest of my life to prevent my teeth from shifting back). I still sleep without a pillow, (intellectually and physically) I just can’t go back to using one.
Eventually, my snoring got so bad and my husband was so sleep deprived that we had to come up with a solution. I offered to go sleep in the basement or restructure our living quarters, but my husband didn’t like those options and would beg me to just go back to using a pillow. Finally, I asked him to record my snoring so that I could hear for myself. My husband has always been a great story teller and on occasion an embellisher…so, to my surprise, no, to my horror…there was not any fiction in his account. Take a listen. Keep in mind that the sounds you are about to hear were made by me: 43 year old female, standing 5’5″ weighing 118 pounds.
How is this possible? I sound like a father bear! Hearing myself was enough to launch immediate remediation. It didn’t take me more than a second to realize (from the sounds of it) that I am very unwell; clearly not getting enough oxygen during sleep and likely not experiencing necessary REM. I am a problem solver and boy was this going to be fun to fix!
That morning (it was Monday, March 9, 2015) when after sending the kids to school, I sat down to the computer and looked up how to stop snoring. Aside from explaining how to identify the cause in order to find a cure, the article outlined how to communicate with someone who snores and how to deal with complaints. I quickly jumped to the self-help section and noticed exercises for the throat. Very intriguing, which also reminded me of my friend Dr. Dana Colson’s book, which had a chapter on snoring and sleep apnea. In her book she describes some of these exercises but also recommends learning how to play the Didgeridoo as did this article. It is impossible to play the didgeridoo without properly balanced throat muscles. At the time of reading her book (three years ago) I immediately went out to buy a Didgeridoo, excited to learn it and teach my family. But because I wasn’t snoring at the time I let it go and focused my energy on other things.
On Monday, March 9, 2015, I started practicing the 5 suggested exercises from the how to stop snoring article.
Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
Close your mouth and purse your lips. Hold for 30 seconds.
With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
From Dana Colson’s book following the diagram on page 64, I practiced her suggestions which included the self-massage of facial muscles and self-applied pressure on trigger points.
The next morning (Tuesday) my husband reported that I had NOT snored. OK maybe it was a fluke? That day, I practiced all the above exercises and also added Didgeridoo playing. Wednesday morning: my husband reported that I had NOT snored that night either. So far so good. I kept doing my exercises and now feeling encouraged, I searched for proper instruction on how to do the circular breathing required for playing the Didgeridoo. I settled on Sashi. The exercises were tiring for me, which confirm that the muscles of my mouth, jaw and throat have a lot of re-learning to do. I think the snoring pointed that out.
“The art of circular breathing, a technique that enables the wind instrumentalist to maintain an unbroken sound for long periods of time by inhaling through the nose while maintaining airflow through the instrument, using the cheeks as bellows.”1
Day Four (Thursday) morning: my husband gave me the most sincere gratitude hug and said: “Thank you! Thank you for working so hard at this. I am sleeping right through the night and feel so much better.”
It has now been one full week, and I am feeling so much better now that I am not struggling for oxygen while I sleep. There is also another plus to all this! My clicking jaw is not clicking anymore! I’m quite certain that the self-massage techniques outlined in Dr. Dana Colson’s book are to thank. I can open my mouth again, I feel like Steven Tyler. I know that I will have to include these exercises as part of my Daily Body Maintenance for the rest of my life. I look on that as a positive. It’s really nice to be more connected with oneself and to life as opposed to just rushing around and having others “fix” you with surgery or an appliance. Knowing that we have the tools to heal ourselves is human.
As a result of singing a-e-i-o-u, and wondering why these vowels are so effective, I found singer Alise Ojay who not long ago designed a singing treatment for snorers. Maybe all these years of not having confidence to sing was simply because I wasn’t exercising my singing muscles! Duh! Like with any muscle, if you don’t use it…
I find it so interesting that those of us who focus on health, fitness and body alignment somehow stop at the neck. Welcome to Daily Whole-Body Maintenance.
In only two weeks of practicing the calf stretch from biomechanist Katy Bowman, SC’s back feels about 75% better! That’s what Daily Body Maintenance does, Folks!
I love chance meetings. Although it is quite telling that my chance meetings tend to coincide with daily errands. About two weeks ago I crossed paths with a friend whom I met eight years ago, when our kids were in kindergarten together. We run into each other a couple times a year…usually at the grocery store! Busy mom’s need to cut to the chase and so our 5 minute conversation covered a lot. My friend, SC (who also subscribes to my blog) so when she sees me will tell me that she is up to date on my writing. She quickly filled me in on her ‘bad back’ which referenced my latest blog post and within seconds I did a quick body analysis a la Katy Bowman and was able to get her to transfer he weight back on to her heels. From there I promised to send an email with some instructions on how she could start the process of releasing the tight muscles going up the back of her legs which would be the primary cause of her aching back. True to my word the following is the email that I sent. Feel free to follow the instructions and share it with others. All the information in the email is directly taken from the work of biomechanist Katy Bowman. But first to inspire you on your way, I thought I would share SC’s progress report which arrived to my inbox yesterday!
Hi Kathryn! Okay it’s amazing the impact of these small changes on my back.
I didn’t realize I was leaning forward when I walked! I find that alarming b/c I walk every day and I’ve been leaning forward!!! – when I see elderly people doing that and ironically I always think to myself, geez, I wish I could tell them they’re leaning forward and if they straighten they would feel better, and here I was, leaning forward! NOW I am constantly telling myself not to lean. It’s a tough habit to break. I find doing chores (i.e. washing dishes, cooking, computer work and even brushing my teeth) the most challenging as I’m used to doing all these activities at a severe forward angle! Now trying to break the habit is an hourly challenge!! I can’t believe how ignorant I have been about my posture!
I have been stretching my calves 3-4 X daily – and I’ve been doing it over the yoga mat. It’s kinda nice b/c one of the girls usually will join me and we talk while we stretch. By the way, we have not been stretching efficiently or correctly. C [10 year old daughter] has been in orthotics for over a year now and her calves are SUPER tight! I’m hoping all the stretching will help her feet as well!
My back feels about 75% better.
At work downtown, I have adopted WORK SOCKS that I slip over my regular shoe socks but I can only wear these WORK SOCKS within 8 metres of my desk. If I venture any further I may be confronted by a VP or worse, an external customer… so yes, I am finding the NO Positive Shoes a challenge. But making the best of it. Also, I know my left shoulder is injured and will need physio.. there’s weakness and compromised range of motion so I will need to seek professional help on that. [I think that the next series of restorative exercises will correct her shoulder but that remains to be seen].
By the way, I have forwarded your email to a couple of my girlfriends who are feeling pain in their back as well. I hope that is okay. If you have any other recommendations, I will gladly receive and practice them 🙂
Again THANK U! I’m so glad I saw u at Choices that day! -SC
Here is my email: Hi SC, nice seeing you the other day! Change is difficult for people who really like change (like I do!), so I am very sensitive to how challenging it is for people who want to feel better but don’t really want to make any big or small changes. But it needs to be done and the best way is to start with one change at a time. So this is what I propose for you:
For one week only (The following are some images I pulled from google just to help clarify what you are trying to do).
1) No positive heeled shoes Ideally, try to not wear any positive heeled shoes (any shoe that brings your heel above level with the rest of your foot). Which of course is difficult to do because even running shoes are often heavily padded under the heel. Avoid those rocking shoes. In any case, when you are home try to be bare footed.
The reason? Positive heeled shoes cause muscles to shorten and joints to become misaligned which are at the root cause of foot, knee, pelvis and back problems. The calf stretch (below: 3 & 3A) is just one of many exercises that is designed to help you lengthen all the tissue most commonly shortened by certain footwear. “The amount of time you spend in shoes with geometry-altering components is the time you spend shortening up all those muscles that you have been stretching out.” – Katy Bowman
In other words: for all the time you spend in footwear with heels you will need to spend that amount of time undoing those forces with these stretches. i.e. to restore your alignment. Can you still wear positive heeled shoes? Sure, but if you want to fix your back then you really need to stop wearing them for a while and reserve them for very important (occasional) occasions 🙂 The image below shows the distortions/ compensations that our body makes when we wear positive heeled shoes. 1A) Evaluation Notice when you are standing (flat footed) if you are transferring your weight forward onto the front of your feet. Don’t do that. Ensure that you are weight bearing over your heels – all the time. When you stand, walk, stretch etc. Why? The bones of the forefoot are not designed to be loaded with our body weight. The heel bones (calcaneus and talus) are meant to hold our body weight. Which is another example why positive heeled shoes are so bad for us.
2) Parallel Feet When you walk, stand or STRETCH, ensure that your feet are parallel. The outside of your feet should line up as in the image below (left). Notice that the toes are all pointing forward. 2A) No Turn out This is how most people walk, with the foot (image 2A showing right foot incorrect) turning out. The left foot shows correct alignment so that all the joints work efficiently
3) Calf stretch with 1/2 foam dome. If you don’t have a foam dome you can roll up a yoga mat or towel. (image to follow 3A)
Do the following stretch 3x per day minimum. Work your way up to holding the stretch for 60 seconds each time.
How to do it:
you can hold onto a chair back, table top or wall for balance. Eventually you won’t need to.
place forefoot on top of foam. Press heel into floor.
ensure your body weight is back over your heel. i.e. your pelvis over your heel, ribcage over your pelvis, shoulders over ribs, head over torso…you get the idea.
your supporting leg also will have your weight back over that heel. (as in 1A)
Aim to get your hip over the heel as shown in the photo below (3).
Be mindful of how your upper body responds to the stretch.
Careful not to let upper body hunch forward.
Remember to keep your feet parallel when you walk and when you do this stretch
1/2 foam dome (they sell them at local Fitness stores or on Amazon.ca ) If you can incorporate this into your life for the next one to two weeks then I would like to give you the next restorative stretch. Following these instructions alone will be very beneficial.