This post is thanks to Flint Rehab and the link to the original post is below. Learn why post stroke exercise is so important and how to gauge how much exercise to do.
How Much Exercise After Stroke Is Enough?
Every stroke patient will benefit from a different amount/level of exercise because every stroke is different. However, for the sake of this article, here’s a quick rule of thumb:
Move a little every day, and you’ll be better off than not exercising. If you struggle with post-stroke paralysis, even passive exercise or stretching counts.
But beyond a little daily movement, you’ll be in the best shape if you move strategically every day.
Here’s what we mean by strategic:
What’s the Best Strategy for Stroke Exercise?The purpose of exercise after stroke is to rewire the brain through neuroplasticity.
Since neuroplasticity is activated by repetition, your strategy should involve emphasizing repetition during your physical therapy stroke rehab exercises.
The more you repeat each exercise, the better you will get at making that movement. But how much repetition is enough?
It's just that simple! When you don't except "NO", 1 of 2 things things happen.
Here is an example. Yesterday, I needed to figure out why my clothes washer was not taking in hot water. Since, I can get behind my washer without to much effort, I had a YouTube video telling my DIY self to start by checking the hot water inlet. I went to turn off the hot water supply from behind the washer. As I turned the knob, it fall off it my hand. It was missing the nut. So not knowing the size of the nut, I put my phone under the stem and took a picture of the complete cold water side. With knob, washer and phone with photo, I headed to my local Ace Hardware. I love Ace because they usually have very helpful staff and 2 walls of nuts, bolts, washers and stuff I can't even explain and the best part is, I can buy just the quantity I need.
Today is CELIAC AWARENESS DAY, so I wanted to share a few recipes that I think look interesting and that I plan to try real soon. Enjoy! Slip me a comment in the CONTACT ME if you have questions about Celiac.
Buttermilk Cheddar-Onion Biscuit
Read more at https://celiac.org/marketplace/recipe/buttermilk-cheddar-onion-biscuits/#623vKWbMXT3rbVQK.99
This is the first installment of Sunday Self Care. This is where I give you self care tips and recipes on Sunday so you can get the ingredients during the week, to use next Sunday. So, I am going to start simple with one of my favorites... SMOOTHING BODY SCRUB. Raw sugar exfoliates to give skin a healthy glow. Less irritating than salt, this scrub is gentle enough of most all skin types. Add a citrus for a summer refresher and a mint for those bothersome allergies.
1 cup of raw sugar
1/4 cup of light oil such as almond, grape seed or coconut
5-8 drops of essential oil or 1 tablespoon zest of grapefruit, orange or lemon.
Place the ingredients in a glass container with a lid...mason jars work good.
This scrub is best used while seated. Use your hands or washcloth.
Lightly rinse the remaining sugar off, while leaving as much oil as possible.
Use caution when exiting the tub or shower.
Enjoy your polished and moisturized skin.
What if a disadvantage became a resource?
What if you had practical tools to achieve your goals?
What if you could focus on the result or the outcome and not the effort?
What if you could adopt on outcome orientation to gain the results you want?
What if you understood the presupposition that all behavior has a purpose?
What if you could develop you sensory acuity to increase the flexibility of you thinking?
What of you could change your perception of anything you could judge as negative?
What if you acknowledged feedback rather than failures to get to desired outcomes?
What if you knew that life is a series of small changes that can add up to a bigger accomplishment?
What if you acknowledged that people respond to experiences, not the reality of the experience itself?
What if you knew that your emotional state of mind is a choice that can be changed if you chose to do so?
What if you noticed your moments and patterns of excellence as normal and not exceptional, thereby making exceptional normal?
What if you realized that an assumption doesn't allow you to seek answers or ask questions, because you already think you have
What if you could work through your challenges and presuppositions in a non-judgmental way allowing you to come to an understanding or resolution?
WHAT IF YOU HAD SOMEONE TO HELP YOU DEVELOP ALL THE "WHAT IF" FOR YOUR LIFE?
This is why NLP.
As a reader of YMD News you have learned that elevated fibrinogen, hsCRP, a CT heart scan and homocysteine are among the many known risk factors for progressive heart disease.
It now turns out that there is a blood test that is an even a better indicator than any of these, especially if they are all normal. The test is simple and inexpensive and readily available and reliably shows the level of cardiovascular risk you are at.
For one, this test can show if you need bypass surgery or an implantable defibrillator, and whether even without any symptoms, if you are headed for heart failure.
What is so sad is even the most prestigious medical facilities like Cleveland, Mayo, Johns Hopkins, Harvard, etc. as well as from practitioners who claim to practice alternative, state-of-the-art or advanced medicine rarely if ever check this life-saving test.
Levels over 500 of BNP can predict risk of heart attack 5-8-fold within the next four years.
The test? BNP.
It stands for brain natriuretic peptide, mainly because it was first discovered in the brain over 10 years ago. It is actually a hormone made in the ventricles of the heart which is the main pumping muscle of the heart.
It is a well-established marker for the diagnosis of heart failure and a predictor of death in people who have stable coronary disease with no symptoms and are told that they are "doing just fine"
What is most important is there are no drugs that can fix it, only nutrients.
Research shows that people with a level of over 400 are eight times more likely to die in the next 1-5 years than folks with levels under 100 ng/liter.
As noted above, the test is commonly used to diagnose heart failure, however, it turns out BNP can show if the heart is suffering from ischemia (not enough oxygen delivered to the heart muscle) even though the patient may not be experiencing angina or chest pain or arrhythmia or have any signs of it on EKG, echocardiogram, etc.
No other test comes this close to being as useful a crystal ball since it predicts long and short-term death, independent of other conventional test.
Additional studies show that having a level just over 80 pg/mL of BNP can raise the incidence of death in the next year 5-fold.
And others have confirmed that levels over 500 of BNP can predict risk of heart attack 5-8-fold within the next four years. And rememer this is independent of any other studies, x-rays or blood tests. Remember, these are in people who think they are "stable" and have been told by their cardiologist that they are "doing just fine".
Even though this crystal ball test has been known for quite a while, cardiologists in general do not use it because (1) first there is no drug to correct it. And the (2) second reason they don't use it is because they are not trained in the molecular biochemistry of healing/repairing what is causing the problem in the first place.
by Ronald Grisanti D.C., D.A.B.C.O., D.A.C.B.N., M.S.
Question: What do you need in your life?
February 18th marked the end of Health Coach Week. It's was founded for awareness and advocacy of what Health Coaches do and why you probably need one in your life. So with this being said, I want to provide you with a cautionary tale.
2017 provided me with many health advocacy opportunities. On a personal level, I spent the night at a long time friend's apartment while visiting Illinois. Besides the fact that I still enjoyed the company of this person, that night, I gathered that he needed to have a sleep study completed and probably needed to sleep with a C-pap. In the weeks and months to follow, the study was not done. It was issues with scheduling, a shady conversation with the doctor's nurse, and so on and so on. Granted, all those reason may have been legitimate, but from my Health Warrior mind, I was not trying to hear anything except the study was complete. So after several months, I got this message. "Baby, I want to thank you. Thank you for staying on my case about that test. I really did not know how important it was. I just got my results and the doctor said that had I not gotten the test done, I could have died, I mean, I have really bad sleep apnea and it could have killed me. So again, thank you from the bottom of my heart. I love you and will call you again tomorrow." When tomorrow came, I got that call and immediately went into Warrior mode again. I have a long mental list of questions about sleep studies and subsequent results. What did the test results show? How many times in an hour had he stop breathing? How long did it take from him to enter rim? And so on. Of course he did not have those answers, so I went to a question I though would be simpler. "When are you scheduled to get your C-pap set up? He said he was waiting for the nurse. I said to do what. Call him, he said. "Oh to tell you when and where to go get your mask fitted, and by the way, what type of mask is the doctor recommending". At the point, I think I heard crickets. He had no idea. Of course, I provided him with my mini, "you gotta advocate for yourself", speech.
Meditation has gone main stream. Today, 18 million Americans practice some form of meditation. And with contemporary medical experts claiming that regular practice of this ancient activity improves well-being and health, the trend well continue. But what is meditation; why has it increased in popularity and credibility; and can it be a partner to a physical fitness program? Let’s look at the roots of meditation, some common misconceptions about its purpose, a few examples of meditation techniques, and the benefits of practice.
The Roots of Meditation
East Asian philosophers have studied the science of mind, consciousness and emotions for thousands of years. Hindu texts dating back more than 4,000 years describe meditation. Buddhist monks formalized ritual meditation about 2,500 years ago. And by 200 AD, Christian monks were meditating to draw closer to God.
In Buddhist philosophy, the ultimate purpose of meditation is to liberate the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated, or “enlightened,” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calmness of mind and sense of inner balance. This mental discipline is honed through years of practice and is challenged daily by life’s experiences.
Some will be celebrating Thanksgiving in a few weeks. Yet, if you like the flavors, but choose to not participate in all that cooking and cleaning, here is a meal that will satisfy your fall taste bids.
Thanks to the U. S. Apple Association for this tasty Apple Salsa recipe. Top this concoction of seasonal goodies atop a turkey burger and enjoy new tradition twist. Check out this easy recipe.
2 tablespoons sugar
2 tablespoons cider vinegar
2 tablespoons fresh lemon juice
3 sweet apples, peeled, cored, and chopped
1 cup whole cranberry sauce
1/2 cup scallions, finely chopped
1 jalapeno pepper, stemmed, seeded, and finely chopped
2 tablespoons chopped fresh cilantro (optional)
1 pound ground turkey
1 large apple, grated
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon ground cinnamon
4 (2-ounce) hamburger buns, toasted or broad leaf lettuce.
I thank Dr. Westin Childs for this great article on leaky gut.
By now there's no doubt you've at least heard of leaky gut.
But what is leaky gut and why does it matter to your health?
In simple terms leaky gut is defined as damage that occurs to your intestinal lining which allows bad things to enter into your blood stream and prevents good things from being absorbed.
This is obviously an oversimplification, but it gives you an idea of why leaky gut is so important.
Damage to the intestinal lining results in the absorption of pro-inflammatory cytokines which can interact with your brain and skin causing all sorts of problems for your immune system and thyroid function.
If you suspect or know you have thyroid problems there is a HUGE probability that you also have some degree of intestinal damage.
You can identify the presence of leaky gut using the symptom list below:
Symptoms of leaky gut include:
Because thyroid function alters intestinal function and vice versa.
The relationship between your thyroid and your gut is similar to the adrenal/thyroid connection we discussed previously.
And just like that connection, fixing this problem requires treatments for each individual system.
But before we talk about treatment let's talk about WHY it's so important to fix your gut.
What leaky gut does to your thyroid:
Step #1. Add/Remove foods from your diet.
The first step you want to take is to change or alter your diet. Certain foods can be very damaging to your intestinal tract just like some foods can be very nourishing.
The goal here is that you want to REMOVE the bad foods and ADD in the good foods.
One final thought:
You don't necessarily need to consume the good foods forever, once you heal your intestinal lining you should be able to reduce the frequency of these foods (because some are not necessarily easy to consume/make).
REMOVE the following foods:
ADD the following foods:
Step #2. Take probiotics and prebiotics.
Next on the list is the addition of both probiotics and prebiotics.
Probiotics can help rapidly heal the intestinal lining and reverse the symptoms of leaky gut.
Probiotics help by increasing the growth of healthy and beneficial bacteria while limiting the growth of negative bacteria.
Probiotics also bind to toxins and cytokines that cause autoimmune disease, depression and changes to your appetite.
One of the best things about using probiotics for leaky gut is that they work fairly rapidly (most people notice a difference within 1 week).
The trick here is getting the best and most high quality probiotics. What this means for you is the following:
- Probiotics that are multi strain and multi species.
- High dose probiotics (greater than 100 billion CFU per serving).
- Climate/temperature controlled probiotics.
- Probiotics that contain both bifidobacteria and lactobacilli species.
You will want to use probiotics frequently (daily to every other day) for at least 2-3 months. Once you achieve intestinal repair you can reduce your dose down to a maintenance dose of 1-2x per week.
For leaky gut I recommend using bifidobacteria + lactobacilli species with at least 100 billion CFU/serving.
Step #3. Use supplements to nourish and repair your intestinal lining.
In addition to using probiotics there are also several other supplements that can be used to increase healing and reduce the symptoms of leaky gut.
Other supplements that can help heal leaky gut include:
- L-glutamine --> Directly helps heal the intestinal lining and nourishes the GI tract.
- Digestive enzymes --> Helps increase nutrient absorption and reduces the burden of the pancreas on breaking down foods (makes digestion easier for your body).
- DGL --> Helps sooth intestinal lining and improves stomach acid and reduces intestinal symptoms.
- Quercetin --> Very powerful anti-inflammatory agent that also helps boost immune function (helpful for people with autoimmune diseases).
You don't necessarily need to use all of these supplements but I do recommend that at the minimum you combine both probiotics WITH L-glutamine.
Other supplements can be added as necessary.
Step #4. Test and treat other intestinal issues if present.
Lastly, you will need to be assessed (and treated) for conditions that tend to accompany leaky gut.
These conditions CAUSE leaky gut, but are not treated by the standard treatment recommendations above.
They are mentioned here because they are commonly missed by providers and patients and may be the cause of longstanding or treatment resistant leaky gut in many patients.
The following conditions can potentiate and make leaky gut difficult to treat:
- Small intestinal bacterial overgrowth (SIBO)
- Small intestinal fungal overgrowth (yeast overgrowth)
- Intestinal dysbiosis
Having the stresses of caring for a child with health concerns and going through the termination of a failed marriage, I developed my own chronic health issues. and survived a stroke. My personal experience and research of stroke and autoimmune diseases, lead me to help myself and others.