anxiety

Aortic Calcification and Aortic Stenosis!

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For the rest of February 2023, because it is heart awareness month, I will discuss Aortic Stenosis. If you have CKD, like me, you are already at an increased risk for Aortic Stenosis just by the nature of the kidneys not filtering properly. This is not a disorder that should be ignored, or poo-pooed.

Aortic Calcification is just what it sounds like, calcium deposits build up on the Aortic Valve in the heart and cause the valve to become stenosed, or narrowed which limits the amount of blood flow going out of the heart to the rest of the body. The Aorta is the large blood vessel responsible for getting blood out of the heart to the rest of the body. As we age the valves in our hearts can become stiff and work less effectively. That also can cause stenosis, or narrowing.

Below is a short video that shows what this stenosis looks like inside the heart. It is a pretty cool video. I will discuss the anatomy of the heart and how it works, risk factors, symptoms, prevention, and treatment in future posts. But, I will also discuss the very complicated topic of health insurance and how people who are underinsured, or not insured at all have to cope with these medical issues with extreme stress and anxiety.

My disclaimer is short and sweet. None of the information in this blog is intended to be medical or nutritional advice. It is for informational purposes only and to spark a conversation.

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Simple Self Care Saturday #1

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Welcome to Saturday! The weather is beautiful here in Florida today, and I hope wherever you are it is too. Now that I am no longer working every Saturday, nor doing 12-hour shifts, I am starting a new self-care series of posts. I totally believe in self-care that is simple, easy to do, affordable, easy to understand, and uncomplicated. Self-care is something you intentionally do for yourself. Keeping it simple will aid you with making self-care a habit. What is one type of self-care that I have made into a habit? Getting up and taking at least 250 steps every hour, while awake. Now that it is a habit I feel sad if I can’t do it. For example, this week I started my new job and it was all done on a computer, in an office. I could not get up and move every hour, or I guess I didn’t think to ask to do it, and I felt so lazy by the end of the day. Not all types of self-care will meet everyone’s definition of my time. For example, having my nails and hair done is not for me, but some people find it very relaxing and self-loving.

For this first simple self-care Saturday I would like to talk about Tai Chi. I am not a certified Tai Chi instructor, and I only dabble in it as a form of energy balance. I actually love Tai Chi and I like to incorporate it with my Reiki. I am trained in Reiki. Both are types of energy healing but Tai Chi is also more of a type of exercise or intentional movement. It can improve your balance, muscle strength, all while focusing on your breathing. The movements are very slow, so you focus on the movement and the breathing. The video below is 11 minutes long, but the Tai Chi session is only 5 minutes in length and it is perfect for a Simple Saturday, or any day of the week. I try to do this routine daily, but it is not yet a habit, so I often do it a few times a week. I find it is a great cool-down routine after exercise, or after a stressful day at work to relax. Once you learn her easy routine you won’t need the video, though you may want to play some soft music, or nature sounds once you have it memorized. Try it if you are in pain, anxious, worried, etc. Once you master this first video you may wish to try some more of her Tai Chi routines, or just stick with this simple one.

Leave me a comment if you try this. What is your favorite way to practice self-care? There are so many, but you need at least one, and then do it. If you would like to learn more about my Distance Reiki sessions, click the highlighted link above, or use the contact form below to send me an email for a free consultation.

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self care saturday: Massage

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Hello, and Happy Saturday! I am still waiting on my Covid test results so I can come out of quarantine. If you are not on my Mailchimp mailing list, join below, then you don’t know that I was exposed to Covid at work. Even though I am vaccinated, and was wearing my mask, I did get symptoms 6 days after direct exposure. So, I have been tested 3 times now, twice with the rapid test, and yesterday with the PCR test. If this does turn out to be a breakthrough infection than it is very important for the health department to know about it. I was fully vaccinated as of March 10th. That is the two weeks post second dose. That is only four months ago, and my immunity should not have started to drop off already. I was actually quite ill for about 36 hours. So, now I wait. I really hate waiting and being in quarantine isn’t a whole lot of fun either. This post may contain affiliate links.

I try to leave Saturday for Self Care topics. However, we should try to do Self Care at the very least a few times a week, if not daily. If you can only squeeze it in one day a week then it is definitely better than nothing. This week I am talking about Massage for Self Care.

Massage has many Health benefits. Here are some.

  1. Massage can teat some disorders such as: back pain, muscle pain, joint pain, stress, anxiety, High Blood Pressure, and Insomnia.
  2. Massage can help support chronic diseases like CKD, Diabetes, and Cancer. Support in this context means it can help to alleviate symptoms. It does not mean cure.
  3. Massage can promote deep relaxation and calm.
  4. Reduce muscle tension and increase circulation.
  5. Reduce stress hormones and stimulate the Lymphatic System.
  6. Increase joint flexibility and mobility
  7. Help the recovery process for soft tissue injuries
  8. Increase mental alertness

Massage can be lengthy or short. There are many different types of massage. Some people may not like to to be touched in a massage kind of way by others, so self massage can be learnt. It is quite simple. And further if someone is really unsure about self massage something like Reiki, where the hands do not actually need to touch the body can be tried.

Whether you choose to hire someone to give you a massage, use Reiki, or self massage it is important to remember to set the mood. Be in a calm, quiet place. Decide what time of day is best for you to get your massage. I think most people find a massage at the end of their day would be very relaxing and promote good sleep. However, if you are looking to gain more energy than a massage at the start of your day may be best. Even after a hard exercise session a massage would be perfect. I prefer self massage, or Reiki, when I am outside in nature. The sounds of the birds, feel of the warm sun, make me feel calm and relaxed. If I were to choose to do it inside I would prefer a dim room with lovely candles and soft music. If candles bother you, you can always use an essential oil diffuser to add lovely scents, or they can be added to the oil of your choice. Lavender is very common as a stress relieving essential oil. Make sure people in your home know you are having Me Time and you should not be bothered for a bit. Turn off your phone, or put it away so as not to distract you. Maybe you just want to do a quick massage before jumping in the shower. That too is OK, but try to have a time for just you where you can really enjoy the massage and the self care it promotes.

Some special considerations for massage:

If you are pregnant, have skin rashes or infections, there is a possibility of broken bones, or there is a life threatening illness, in these cases a doctor’s clearance to receive a massage, or Reiki therapy would be prudent. Massage for children is probably going to be controversial. I would say at the very least parental consent would be needed and possibly present for the entirety of the massage, or Reiki session.

The video below is the only complete body self massage video I could find. Here are some Ayurvedic Oils you may wish to try in your next massage. Please note I have not personally tried these oils. I am not saying Ayurveda is any better than any other kind of massage therapies.

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essential oils for stress relief!

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Welcome to Herbs on Tuesday! I haven’t done one of these posts in a long time. But, plants offer a wide variety of potential options for people suffering with mild to moderate stress. Essential oils are created from the herbs and plants. They are very potent and powerful. Do not take them lightly because they come from a plant. It is extremely important to buy essential oils from reputable sources that have a safety history, and good practices for creating their oils. I personally like Eden’s Garden, and Mountain Rose Herbs. Essential oils are not regulated by the government, nor have their been enough randomized trials to say they are absolutely safe for everyone. If you are pregnant, a child, have psychosis, trauma, or severe anxiety, severe depression, or any chronic illness you should only use essential oils under the guidance of a trained Aromatherapy expert. Essential oils can also interact with medications you may take, so it is vital that you always tell your doctor of any herbal, or essential oils you use. I took a certificate class on Essential Oils and while they are a great tool, caution should be used if you have any of the conditions I mentioned.

Lavender is probably the most popular essential oil used for stress. There have actually been studies done that show it’s efficacy. I think I am allergic to it, so I don’t use it, but my daughter uses it in a diffuser.

Another thing to consider with essential oils is pets. Some essential oils like Eucalyptus can cause your pets to become sick if they inhale it without realizing it, say via you using your diffuser. So, be sure and consider the safety of your furry friends when diffusing them, or other people that may react negatively to them.

Essential oils can be used in a diffuser, as a massage oil or cream, in shower products, and some people do choose to ingest them though few studies have shown this to be safe. Just putting some on a cotton ball and sniffing it can be enough. There is Aromatherapy jewelry, too. I personally grow Peppermint and it is great for indigestion for both humans and my dogs. I love Peppermint shampoo when I have a headache. I can put it in Coconut Oil and massage on achy muscles too. Not to mention fresh breath!

But, for Stress in particular there is quite a long list of choices of Essential Oils that can be used. Jasmine is by far my favorite, and it is also extremely expensive. According to Healthline there are 18 in total that can be used for Stress or Anxiety.

Essential Oils can make you more sensitive to the Sun, so you need to know which ones cause Photosensitivity. Also, when using a new oil on the skin, you should test it in a small area that will not be noticed should you have a skin reaction.

You can use Aromaweb, and NCCIH to learn more about the profiles, or monographs as they are called, for Essential Oils. Proper mixing ratios is vital if you choose to make your own. Also, never apply undiluted Essential Oils to the skin, or ingest. It is probably best to buy from a trusted company that shares their mixing ratios on their label with proper administration guidelines also on the label. The video below is for basic information only. It does not provide any safety or risk information for the oils it discusses.

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There is still 3 days left to take advantage of my April freebie related to Stress. Click to read. If you would like to learn about my 30 day coaching plan, click here.

My May freebie will be just for people who are on my Mailchimp mailing list. So, be sure and sign up to take advantage.

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how stress affects your heart!

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Welcome to Thursday! If you have been reading along then you know I have been talking about Stress the whole month of April. There are still 8 more days in April, which means you can still grab one of my free coaching sessions related to Stress. Last week I discussed how Stress affects your kidneys. Today, I am going to discuss how Stress affects your heart.

Stress is a silent and insidious killer. What do I mean by that. I mean the affects of Stress can go unnoticed or taken as something else and it the results can be slow. I already discussed some of the effects caused by Stress such as increased heart rate, faster breathing, and higher blood pressure. But, what do these symptoms do to your heart?

Long term Stress and Anxiety can increase your risk of getting Heart Disease. Stress, by increasing Cortisol is meant to help us deal with fear, but when that fear response is chronic Stress and Anxiety can be the result. Stress also can increase your Cholesterol and even blood sugar levels in the blood. If Stress goes untreated the heart can start to show signs of chronic Stress such as lower oxygen to the heart, decreased blood flow to the heart, increased risk of clots.

Some signs that you may be too stressed are lack of good sleep, aches and pains, decreased energy, moodiness, impatience, memory issues or forgetfulness, inability to concentrate, headaches, stomach upset, and possibly others.

Below you will find a few good videos that explains how Stress can affect your heart. If you would like to learn to manage your Stress to decrease your risk of Heart Disease, click here, or use the contact information at the end of this post to message me about my Health Coaching options.

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it’s a new day. Are you ready to tackle your health goals?

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Updated 8/5/2021

As I mentioned in previous posts I am revamping my coaching plans. I do this yearly to consolidate the plans and make them more targeted. As I continue to learn and grow they become better. I am also editing older posts to add my Mailchimp newsletter option and update any necessary info. This all takes a lot of time and new posts may be only weekly for a bit. I am looking at other options as well, such as creating some videos, especially for cooking with CKD. I think a lot of people just don’t know how to cook, or don’t think they have time to cook. I would say cooking and preparing your own meals is the #1 way to prevent and or get chronic diseases under control. Be sure to sign up for my newsletter so you never miss out on any posts. I am also working on different freebies for newsletter subscribers and special offers. I have tons of handmade items from my closed Etsy shop, just too time consuming when trying to get this going, and I may do some monthly contests for subscribers.

What does the It’s A New Day Plan look like? It’s a new day, and it’s time to meet your Health Goals, via tackling your goals head on and creating new healthier habits.

1- You can purchase the plan using the Paypal button below. You must live in the USA, at this time to be a client of Health Buddy Melissa. I need to read the laws of other countries before I can take that task on. You must be 18 years of age, or older. Please note my Paypal is old, and verified. I have had it for like 20 years. It is in my husband’s name, but it is completely mine. Once I receive notification of payment, within 48 hours I will send you a welcome email with an intake assessment for you to complete. All of my business emails are through Google Suite and are secure. If you use the contact form or leave a comment that goes to my Yahoo email. In your welcome email you will receive dates and times that I am available to review your intake assessment. You will need to choose one and put it in the return email with the intake assessment form. After I receive that we will meet via email, text, or via a phone call for us to review of your intake assessment. I don’t do video chats at first. You will need to decide the format. You will need to be on time for the assessment review. I will wait no longer than 15 minutes. The assessment review is completely free. You will have 48 hours after that to decide if you want to work with me to reach your health goals. If you decide yes we will proceed to the next step, if you decide no, your money will be refunded to you. All new one on one coaching customers must begin with the It’s A New Day plan. Your 30 days begins at the time of your first coaching session.

2- After the meet and greet, if you decide to work with me I will then send you a calendar of available dates and times for you to choose your coaching sessions. You will also receive privacy forms and a user agreement that will need to be signed and returned prior to the first session. Be sure to read the user agreement, which is your contract to do business with Health Buddy Melissa, carefully. It will contain all of the fine details.

3- You can choose between 1 session a week, 2 sessions a week, or 3 sessions a week. The prices for each will be outlined below. The sessions are done via email, phone chat, text or Instant Messenger. You will need to decide your platform. The very first session is where you will decide what goal you want to start with. Some examples could be better eating habits, better sleep, exercise, weight management, stress relief, pain relief, quit smoking, learning to cook, menu planning, time management, better food choices for your chronic illness, blood pressure, cholesterol, gut health etc. I will send one reminder before each session for your upcoming session. It is your responsibility to show up and be prepared for your session. Each session is 30 minutes long. It is your responsibility to respect this time frame. I can be flexible with dates and times because I also work out of the home 3 days a week. I understand not everyone can do a Monday to Friday 9-5 coaching schedule.

4- At the end of the 30 days, whether you have showed up for all of your sessions or not, the plan will end. You will be given the option to renew for another month, or terminate services. If you join my mailing list, below, I frequently offer savings on my coaching services. My target audience is middle aged women and men. If you would like to ask questions prior to purchasing a package, please use the contact form under the image. The questions will go to my Yahoo email.

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Wellness Wednesday: Reiki for Stress Relief or Anxiety

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Stress and Anxiety are kind of similar, but different.  They can both be acute and quick, or chronic and long-lasting.  Chronic Stress and Chronic Anxiety can be debilitating and cause illness.  Learning to deal and cope with these issues is very beneficial.

Nursing is a very stressful job, especially bedside nursing.  If you are doing bedside nursing then you know what I am talking about.  But, any job can be stressful, as well as just everyday situations.  We all deal with stress, and anxiety in different ways, but some people deal with it by not dealing with it.  This can be incredibly unhealthy.

I am a level 2 Reiki Practitioner.  I offer 15 minute Distance Reiki sessions to help heal negative energy caused by Stress and Anxiety.  If you would like to purchase a session, you can visit my Etsy shopor use the contact form below to message me.  Anyone who purchases a Reiki session will have a meet and greet prior to their session.

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Herbs on Tuesday: Sweet Orange

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You may see a lot of adverts for Herbs that can restore or reverse kidney function.  While this may not be a lie, it can be confusing because most Herbs have not been studied in randomized studies for people who suffer from chronic illnesses or take lots of medications.  So, please be careful in your urgency to find a cure for what ails you as it may make it worse.

Herbs and Essential Oils are complicated and can be very potent.  Essential Oils are more potent than the dried herbs they come from, especially in undiluted forms.  If you would like to learn more about using herbs or essential oils for certain conditions, use the contact form at the bottom of this post to message me for a free meet and greet.

Sweet Orange is one of my most favorite essential oils.  I use it in my diffuser, and dilute it with coconut oil as a lotion for my skin.  Soon I will be making into Aromatherapy necklaces to sell in my Etsy shop, and in cleaning products or candles.  I love it mixed with Lemon Balm and Eucalyptus.  I will be experimenting with other scents as well in the future.  If you do decide to use essential oils make sure you are buying from a reputable source.  I like Eden’s Garden, Mountain Rose Herbs, Doterra, and Young Living brands.

Sweet Orange is said to be safe for the kidneys, don’t ever ingest as an essential oil without speaking to Aromatherapist Practitioner first, and there are dried forms available of the herb to drink as a tea.  It is uplifting, great for skin, cleaning, tissue repair, muscle soreness and much more.  Just remember if you buy undiluted oil it must be diluted in a carrier oil before applying to the skin.  Always do a skin test on a small area of the body to check for sensitivity, and avoid direct sunlight for 12 hours after applying it to the skin.  So, it would be much better, if applying to the skin to apply at night.  Do not use on infants or children under 6 years old without consulting a specialist.  Same for pregnant women.  Always tell your doctor about all OTC medications and herbs you may be taking.

Don’t forget to enter my giveaway.   Tomorrow is the next support group chat on my Facebook page at 1 PM Eastern time.  I am working on new graphics for each of my available plans.  Don’t forget I also offer gift certificates.  My special for this month is still on, one on one coaching to keep eating in check for the holidays, only 50 dollars.  Message me for more info and details.  I have learned so much this year about promoting an online business, and I still have so much more to learn.  This blog is growing, and I will be upgrading to a paid plan before the end of the year.  Exciting times!

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Mindful Walking in Nature

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Edited 3/29/2021 Mindful Walking is not Fitness Walking.  It is a walking Mindfully.  What does that mean, exactly?

Obviously, if you are walking you are still getting exercise.  But, Mindful Walking will not focus on the exercise but rather experiencing everything about the walk, in the moment.  If you think of who, what, where, when, why and how it can be better understood.

Who?  Who is walking with you?  If I am walking mindfully I would rather be alone.  However, that doesn’t mean anyone else has to do it that way.

What?  What are you doing while you walk?  For me, I listen to relaxing piano music on my phone, when I walk mindfully.  I also experience the things I hear, see, smell and feel.  How do those things make me feel emotionally, hopefully happy, but maybe scared if for say I come across a snake, or not so friendly dog?  Are you noticing your breathing, any pain, feeling your feet hit the ground appropriately?

Where?  Where are you walking mindfully?  Most of the time I am in nature, but mindful walking can be done anywhere as long as you are experiencing all things in the moment.

When:  When are you walking mindfully?  I walk mindfully for pleasure and relaxation, so I am going to be where I love to be.  However, maybe you would want to walk mindfully when it is raining, or snowing to experience different experiences in the moment.

Why?  Why are you walking mindfully?  I do it mostly to relax, but could also be for stress relief, anxiety, work out some anger or frustration, etc.  The important thing here is that you would be in the moment experiencing whatever is going on.  You are not trying to escape life or feelings, but rather experience them and learn to cope in the moment.

How?  How are you walking mindfully?  Are you flailing your arms, breathing heavy, heart racing, maybe cursing, or just a nice gentle walk.  Experiencing all of this in the moment will help you to learn more about yourself, learn possible triggers and how to avoid or cope with them.

Mindful Walking is not reliving the past.  It is now and in the moment.  It is a great coping mechanism to learn.  If you would like to learn more about Mindfulness or Mindful Walking, use the contact form below to message me for a free meet and greet.

Check out my Walking Buddy Plan

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Wisdom on Wednesday: Don’t Be Afraid to Seek Help

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Whoa it has been a crazy week, so far, messed with my blogging mojo on Monday.  Today’s Wisdom on Wednesday, has to deal with Mental Health.  As I continue to watch the series, My 600 lb Life, it makes me so sad how many people turn to food as a comforter.  Food addiction is a real thing, and is caused by many factors, but so many kids experience trauma that never gets dealt with, and food becomes their drug of choice.  Society puts such a negative stigma on Mental Health, and I probably have some of my own judgement issues in that department.  I also have trauma as a child, that I never really dealt with, other than leaving it behind. A Bible study I just finished, called Soul Cry, brought some of that trauma very much back to the forefront of my memory.  It really is a beautiful Bible study, and I highly recommend it.   We all have trauma, at some point in our lives, and if we don’t learn to take it head on and cope with it, it can lead to lots of self destructive behaviors.  Don’t be afraid to seek counselling, it can make all the difference in the world.  Constructive, coping skills can be learned.

Have a blessed Wednesday!cropped-health-buddy-melissa1-2.jpg