Breathing Is A Gift: Treasure It

Hi everyone. Do you every think that breathing is a gift? It is so easy to take it for granted when all is going well. Here is a real-life story to provide more insight into why you need to treasure it.

As many of you already know, I fractured my C-1 (first cervical vertebrae) in 1975. One of the after effects is breathing difficulties. Shortness of breath is a daily occurrence for me ever since. There are many trigger points that enhance its impact.

Improper pillow. You probably see commercials about the importance of having a comfortable pillow. Have you ever noticed how difficult it is to buy a good-fitting, comfortable pillow? I have. The process is termed..PITA. If you don’t know what that stands for, just …as the saying goes…GOOGLE it.

Pillows can seem so worthwhile in the market, while feeling them up. It’s only when getting home and actually using them that the truth comes out. Either too full, too flat, too fluffy, or too cumbersome.

The wrong pillow affects my breathing. It may affect yours, as well. This occurs when the vertebrae are misaligned. Pain shoots everywhere from my head to my toes. (Especially my neck.) A misaligned neck makes breathing very difficult. It hinders sleeping, also. Not good….

There are many nights when sleeping on folded towels is the solution. Or, simply laying flat. Flatness provides instantaneous relief. Nice…

Mattress. A good mattress makes all the difference, also. Pillow-top versions do not feign well with spinal alignment. Some consider these versions “romantic”, not me. Give me a firm mattress any day and twice on Sunday.

Regularly rotating and turning the mattress will help even out mattress wear-and-tear. A mattress that needs rotating will cause spinal misalignment – hence, shortness of breath.

Poor posture. This is common sense, but must be mentioned. The older I have gotten, the more I realize not everyone has common sense. Shortness of breath occurs more often when my neck is misaligned.

Poor diet. After 40+ years of living with daily shortness of breath, I know for a fact that processed foods, in particular, hinder my breathing. It may be the preservatives, excess sugar/fat/additives, or handling. Whatever it is, I minimize my usage of these “foods”.

Stress. Isn’t stress the cause of many health problems? You bet it is. Whatever shape or form it takes, excess stress hinders breathing. I would think we all share that dilemma. It’s only when realizing it that we can change it. Sometimes it is much easier said than done.

OK…I think that’s enough for now. You may be wondering why I choose to write about breathing on a blog that mainly discusses total knee replacement concerns. It is because I have been experiencing increased bouts of shortness of breath lately. I blame it on the pillow. It also happened during my tkr recuperation.

Hope this helps others going through the same thing.

MORAL OF STORY: Never take your breathing for granted. There are those who would give almost anything for the delight of effortless breathing. Breathing is a gift…Treasure it.

Find interesting? Kindly share it….

AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns.

This site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 40+ years. She enjoys sharing her experiences to help others going through the same thing.

How To Fit Exercise Into Your New Year’s Resolution

Hi everyone. The New Year is here and many resolutions involve getting in better shape. I regularly hear how there is no time to exercise. Here are some tried-and-true tips on how to fit exercise into your New Year’s resolution:

Isometrics
These maneuvers involve simply tightening your muscles. Tighten one muscle, like your butt, and hold for a few seconds. Release tension and relax. Repeat with other muscle groups.

Isometrics are particularly helpful when recuperating from a tkr – total knee replacement. Tighten your thigh muscles (quadriceps) to rebuild strength lost by incisions made.

Planks
These dandies give you an all-body workout. Start out by doing only one minute and gradually build up your time and endurance.

Get onto the floor with your arms and legs extended. It’s the position used when doing a push-up. Place your body weight onto your hands and feet. Straighten your elbows. Hold in your stomach (core) muscles. Breathe normally as you hold this position for one minute – or less – to start.

When done correctly you will feel your arms, stomach, shoulders, back, and leg muscles all working in sync.

Stretches
For an excellent back, neck, and leg stretch, stand and gently bend over to touch your toes. Let your head hang freely. Stretch as far as possible. Hold this position for as long as comfortable.

For an easy leg stretch, sit with your legs stretched (extended) in front of you. Keep your heels on the surface, toes pointed toward the ceiling. Gently move your upper body forward until you feel a stretch in your hamstrings (backside of your knee/leg). Hold this position for 10 seconds.

Gently and slowly return to your starting position. Repeat as needed.

Walking
Walking provides a cardiovascular and musculoskeletal workout. Do it at your own pace. Remember to wear comfortable, well-fitted shoes and socks.

Motto of story: Never let lack of time be an excuse for not exercising. The benefits far outweigh the drawbacks. There is always a way. Just find what works for you. The above-mentioned tips on how to fit exercise into your New Year’s resolution are still working for health-conscious individuals.

Find interesting? Kindly share…

AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physical-related concerns.

This site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 40+ years. She enjoys sharing her experiences to help others going through the same thing.







How To Use Ankle Weights During Your TKR Recuperation

Hi everyone. Many of you have contacted me about how to use ankle weights during your tkr recuperation. The two go together like apple pie and ice cream. Here are a some of the most beneficial exercises that helped me during my total knee replacement recuperation period. I still do them years after my tkr, fyi.

1) A simple way to get some flexibility back into the knee, is to securely wrap one of your 2-5-pound ankle weights around your tkr-side ankle. Start walking. Just by walking around, it helps stretch and strengthen your hamstring. The stronger your hamstring, the more secure your bionic knee becomes.

2) Do a knee extension. Start by sitting in a chair with your feet on the floor. Place one of your ankle weights around your tkr-side ankle. Slowly and gently lift your foot from the floor and begin straightening your knee. Be sure to keep your toes pointed toward the ceiling. Hold for five seconds, if possible. Slowly return to original position.

3) If you are like me, your tkr knee will be bent after your total knee replacement. Here is a wonderful maneuver that I used to help straighten my leg: Sit in a firm chair. Lift the heel of your tkr leg onto another chair.

The back of your knee will be unsupported. Then, put one of your ankle weights on top of your bionic knee. Be sure to start out with a lighter weight for safety purposes. Stay like this for at least 5 minutes. It will hurt…

Keep working at your tkr recuperation. It is a long and arduous process, but it will come…..:)

Find interesting? Kindly share….

AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns.

The site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 40+ years. She enjoys sharing her experiences to help others going through the same thing.

 

How To Naturally Improve Your Posture

Hello everyone. Slouching and other poor posture positions are becoming increasingly popular – especially when sitting in a chair all day, staring at a computer. I thought it would be worthy to share some insight about the importance posture plays in your overall health. You can use the below-mentioned techniques to naturally improve your posture. You do not have to spend a penny. Enjoy…

For some background – Poor posture places increased stress on joints, internal organs, and plays havoc on the spinal column. It can also negatively affect your balance. If you don’t believe me, tilt your upper body forward and start walking around.

In addition to increasing joint stress, poor posture results in improper spinal alignment which causes a number of health concerns. Health concerns include increased pain caused by pinched nerves, limited mobility and a number of other ailments that are not a lot of fun.

Hold in your stomach muscles. While going for walks, tighten your abdominal muscles so your navel goes toward your spinal column. Continue breathing normally and don’t stress out over it. It’s a natural process.

Your muscles like to be worked. Feel your spinal column straighten immediately. In fact, it’s hard…if not impossible…to slouch when your stomach (abdominal) muscles are tightened.

Try this maneuver next time you go walking, sitting for any length of time or even standing in line. Consciously make a point of doing it throughout the day- no matter what you are doing.

Pull your shoulders back. Instead of letting your shoulders slump, make a point of pulling them up and back so your chest is open. You will immediately find breathing easier, when done correctly.

Be proactive: Instead of letting your health decline to the point of needing a doctor’s visit, be proactive and check out your posture. This is especially true when you FIRST experience a tingling sensation in any extremity.

Poor posture may be the root of your concern. Do some stretches, take breaks, tighten your abs, sit up straight. It costs nothing, only an increased body awareness that helps develop healthy habits.

AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns.

This site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 40+ years. She enjoys sharing her experiences to help others going through the same thing.

Find interesting? Kindly share…Thanks!






Simple Ways A Good Diet Changes Your Life For The Better

Hi everyone. I am pleased to present this guest post about how your diet affects your overall lifestyle. Enjoy…

Food is indeed the fuel of life as it is needed in all bodily processes that enables you to think, breathe, move and even feel. All aspects of life are so influenced by what you eat that even the slightest alterations to your diet choices can have a profound effect on your metabolic processes.

To explain how deeply your meals have an effect on your health, below are simple ways showing how a good diet affects your life for the better.

Increased Energy
A deficiency of Vitamins C, B12 and folate can lead to acute fatigue. And when fatigue kicks in, your energy ultimately depletes and create a direct impact on other conditions impacting your health.

By absorbing the necessary vitamins your body requires, you lower the risk of getting vitamin deficiencies and anemia. Sources rich in chlorophyll, essential fatty acids, magnesium, vitamin C and other nutrient-dense foods will help boost energy.

Improved Mood
The lack of nutrients makes your body unable to produce the amount of chemicals it needs to support all metabolic activities. This affects your brain chemistry and can possibly lead to mental health issues like anxiety, depression and other mood disorders. When your body does not get the nutrition it needs, it affects the production of hormones and influences other mood regulators like serotonin.

The typical American diet is rich in fat. Though certain lipids are healthy for you, others like saturated fats can contribute to weight gain and mood problems due to hindered activity of your body’s neurotransmitters caused by an unhealthy diet. Cutting back on refined sugars and processed food can also decrease your chances of depression.

Weight Management
Healthy meals are not just nutrient rich, they also help reduce excess body fat. Along with a slimmer waistline, you also reduce the risk of getting high blood pressure, sleep apnea and diabetes.

Sticking to a high-fat diet does nothing but put your health at risk. It restricts blood flow in your blood vessels and causes heart plaque formation. Good food choices can effectively improve oxygen retention in your blood to help supply the needs of your other major organs.

Reduced Risk of Diseases
Cancer, diabetes, Alzheimer’s disease, heart conditions – these are dreadful diseases that a good nutrition can help prevent. Disregarding the necessary nutrients your body needs can elevate cholesterol and blood sugar levels and can ultimately lead to stroke or diabetes. By eating a diet rich in fiber, fruits and vegetables, you have a better control of your cholesterol and sugar.

Glowing Skin
A diet high in fat usually leads to increased sebum production. Too much sebum can clog some pores and become a breeding ground for bacteria which leads to pimples, acne breakouts, and mottled skin.

Eating a diet rich in good fat such as mono and polyunsaturated fats will help improve your skin’s elasticity and oil production. Eating healthy foods also increases the amount of antioxidants in your body which help fight the signs of aging.

Ginger, turmeric and cinnamon are among the spices that pack the highest antioxidants quantity. Some of them are produced as health supplements to make it easier for people to consume them. You can order turmeric, curcumin and ginger tea online. You can also purchase them in pharmacies and many food and health stores.

Longer Lifespan
Eating a good diet does nothing but improve and extend your quality of life. People with good nutrition are generally happier, healthier and have longer life expectancy due to the absence of diseases and other physical and mental complications that a consistent good diet have brought about.

If you wish to live a longer and healthier life, these simple lifestyle and diet changes will bring about positive results, and making them a habit will have a lasting effect on your life.

Author Bio:

Katrina Rice is a mom and a freelance writer. She strongly believes in the concept of holistic wellness through healthy and natural living, traveling and immersing one’s self in new activities. A self-proclaimed health enthusiast, she hopes to inspire more people to do the same.
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BOOKTOOTS NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns. The site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 30+ years. She enjoys sharing her experiences to help others going through the same thing.







How To Naturally Heal TKR Scars With Food

Hi everyone. Scars seem to be a common subject among you, my favorite readers. I just got done reading an interesting article on how to best heal scars the natural way. Knowing what a doozy I have (it’s about 10 inches..I haven’t measured it), I thought it would be fun to write a post about how foods can be used to naturally heal a tkr scar.

Personally, I like my tkr scar. It’s healed just fine. Nine years after my total knee replacement surgery, it has blended in well. In part, I believe, is the fact I eat a lot of fresh fruits and vegetables. Food is my healing agent.

Below is some information that provides insight into my reasoning. My data comes from personal experience as well as backup content from the American Dietetic Association. Here goes….

Vitamins that can benefit scar healing are high in antioxidants. The antioxidants are essential for healing of wounds/scars. These include Vitamins C, E and A. I’ll talk about Vitamin C now, for no particular reason other than it’s fresh on my mind. Here goes…

Vitamin C is found in more vegetables than you probably imagine. It is found in dark leafy vegetables such as spinach, mustard greens, collard greens and various dark-colored lettuces (like red leaf). The vitamin is also found in winter squash, green peppers, broccoli, brussel sprouts (or mini-cabbages as some know them) and cabbage varieties.

If you have a sweet tooth (which fruit can satisfy), you’re in luck. Vitamin C is found in berries such as raspberries, blackberries, strawberries, marionberries, blueberries and huckleberries. Citrus fruits like oranges, grapefruit, lemons and limes are also rich in the vitamin.

Mango, watermelon and pineapples are other sources that contain ample amounts to help in skin healing. Snacking on a mango..oohlala! Mixing some fresh fruit into plain yogurt is another option…:)

So you know, I’m talking about the fresh varieties of fruits and vegetables. Personally, I’m not a fan of canned foods, but they do come in handy. One occasion is using them as my minestrone soup base when ripe fresh ones are unavailable.

It’s also nice to have some canned food on hand for emergency power outages or the like. For everyday/consistent eating, though…no. Nothing beats a freshly steamed pot of veggies and serving of protein.

Well, hope this helps others going through the same thing. Take action to start naturally healing any total knee replacement scars. Remember… You are what you eat.

Find interesting? I surely hope so. Kindly share whenever possible…

AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns.

The site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 30+ years. She enjoys sharing her experiences to help others going through the same thing.







Health Blog Voting Plea: Vote For Me!

Hi everyone. As noted earlier, Booktoots’ Healing has been nominated as one of the best health blogs by Healthline. The voting period has started!

Consider this my health blog voting plea: Vote for me!

If you could find it in your heart to visit the below link and enter Booktoots Healing into the search field, it would be greatly appreciated. So many of you have mentioned how my site has helped you…so please take a short moment and place your vote.

Your support is priceless and truly appreciated! Thank you!

Kindly click below:
Best Health Blogs Contest

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AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns. The site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 30+ years. She enjoys sharing her experiences to help others going through the same thing.