Tag Archives: self-care

Health advice rollercoaster

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Coffee is bad for you, no wait, it’s good for you! A glass of read wine a day is good for your heart health, no wait, any amount of alcohol is unhealthy! Drink fruit juice, it’s high in vitamins, no wait, there’s too much sugar and not enough fibre in the juice alone! Creatine can damage your liver, no wait, it just spikes the creatine marker for liver issues, it doesn’t actually mean your liver is having issues, just that you have to look at different markers if you supplement your creatine.

From what food to eat, to what vitamins and supplements you should and shouldn’t take together, to exercises that are guaranteed to give you results, it seem like there is always a constant stream of new, updated research and information about improving heath which contradicts something we’ve heard (and believed) previously.

Here are 2 rules to follow as you travel the health advice rollercoaster:

1. The science matters. How big is the sample size, how many other studies suggest the same thing?

2. The messaging. When the threat is over emphasized, the message needs to be taken with a grain of salt. When a product is being pitched, there is an underlying benefit to exaggerating, either the cost of not taking the product or the benefit of taking it. This doesn’t mean that what is being said is true or false, it just means you need a good dose of scepticism unless you’re actually referring back to the science yourself.

Ultimately, it comes down to one question, are you getting research or are you being sold something? It’s not that you shouldn’t question both but rather if it’s advertising, this scrutiny should be significantly greater. And, no matter what it is, you can be certain that it’s probably going to contradict something you’ve heard previously. There are going to be a lot more twists, turns, and loops on this roller coaster before we truly understand how our body works and what benefits it the most.

The power of rest

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A few days ago I felt a tickle in my throat. I have no idea if it’s just a placebo or if it actually helps, but when I feel a sore throat coming on, I start sucking chewable vitamin C likes they are throat lozenges and it seems to help. But this time I did something else, I spent the weekend napping and relaxing.

This has to be the most amount of time I’ve spent doing almost nothing in years. It was in no way a typical weekend. I had two 2+hour naps, and I spend most of the last 2 days horizontal. And I think I’m almost ready for bed. Normally a day like that would leave me wired before bed and unable to sleep. But my body needed the rest and I feel like I’ll fall asleep easily tonight.

The difference compared to other times like this is that this time I actually listened to my body. For so long I’ve tried to muscle through feeling run down. But this weekend I took my vitamins, I ate when I was hungry, and I rested. I usually do anywhere from 7,000 to 12,000 steps in a day. According to my watch, I took 713 steps today. If this was a regular thing, it would probably be a problem… but this is exactly what I needed, and I’m feeling good that I actually listened to my body and took the rest it required.

I’m ready to return to my full routine in high gear tomorrow!

Monday to Fried-day

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Getting up at 5am to start my routine, then doing a full day of work, I feel like I’ve got nothing left at the end of the day. The only saving grace is that my morning routine is fulfilling, it’s me doing something for me… Writing, a workout, and meditation. Except here I am at 8:30pm already lying in bed, writing instead of reading (like I said I would this morning).

Why? Because my morning routine feels too rushed now that I’m commuting to a gym rather than working out at home. Getting most if not all of my writing done now, in the evening, will make my morning a bit more enjoyable. And that’s a sacrifice I choose to make. My morning routine is the priority I want so that when I get to work, I can be the best I can be at work. And the price? My evenings.

From Monday night to Thursday night, evenings are about recovery. Limited activity, limited thinking. By Friday after work I’m still a bit fried… It’s not an active weekend night, it’s a reset night. Still, I prefer this to waking up later and trying to do things after a full day of work. I’d rather have my evening downtime so that my mornings are energized than not do my morning routine and then pack everything into the afternoon when I’m tired from work.

Energize the mornings, feel great at work, and crash in the evenings. This is what my work week looks like, and it works for me… even if I have to sneak a bit of my morning routine into the evening.

Cognitive overload

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I was tempted to start this by sharing a screenshot of my miserable sleep pattern, as recorded by my new watch. However that feels like I’m somehow bragging about how bad it is, and well, that’s not only nothing to brag about, it’s also not necessary. So just know that above everything else, my sleep cycles have been ‘off’ for a couple weeks.

I’m planning on retiring, I’m trying to document the uniqueness of my job(s) for the next principal. I’m dealing with a second family loss in just over 2 years. A close family member had a scary medical issue this summer that is only now coming to a (thankfully positive) end, and a good friend just started chemotherapy.

Cognitive overload is the term that was shared with me by my counsellor. I dismissed it. That’s not my problem, I’m a high functioning individual, I’ll be fine…

What finally gave? My sleep and my health. And now my ego. Admitting that I pushed too hard has been way too hard. I need to be quicker to listen to my counsellor and to my body.

Im happy to offer advice about the importance of taking care of yourself, but the last to take the same advice myself. The easy excuse this time is that I was in cognitive overload, the honest excuse is that I’m stubborn and believe these kinds of things are what others deal with, not me.

I hope sharing this will help someone else listen to their bodies and the people that support them.

I’ll come out of this just fine, the question is, will I learn from this or just let myself get to overload again?

Give it a rest

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One of my mantras as I try to age gracefully is to avoid injuries. Honestly, I’ve done a pretty good job of exercising very regularly and not overdoing it to the point of injury. That said, I’ve had a few weeks of suffering some aches and pains that are wearing me down a bit.

I’ve been seeing a physio about a muscle issue in my butt that sends a painful ache down my leg. The bizarre thing about it is that it does not bother me at all when I exercise or even when I sit, which is usually my issue. Instead, this pain only shows up when I stand still. It can hit me in just the few minutes it takes to brush my teeth, shower, or do the dishes. But I can get on a treadmill, on an incline, with a weighted vest for 20 minutes and I don’t feel it at all.

Another issue that has crept up is, according to my massage therapist, golfer’s elbow. This persist pain is annoying because once triggered my workout is done for that arm. It makes no sense to aggravate it, and so I look for other things to do.

The leg pain is an annoying ache, physio/IMS seems to be helping, and exercise doesn’t aggravate it. The golfer’s elbow is different, it’s an issue of overuse and I need to give it rest. So if I want to avoid injury, I basically need to rest my arm and do other things in the gym.

Extra rest time as part of injury prevention is very hard for me. I’ll do physio, massage, extra stretching, hot tubs, I’ll do things to make myself better, it’s the not doing things to make myself better that I struggle with.

I need to learn to give my body a good rest as part of my injury prevention plan. It’s not good enough to just do things to prevent injury, I also need to learn how to not do things for the good of my body. This is a much harder lesson for me to learn.

It’s your job

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I heard a great quote today, ‘Nobody will ever love you exactly the way you want… Because that’s your job.’

It reminds me of an insightful question, “Would you hang out with a person who speaks to you the way you speak to yourself?’

We can be our own worst critics, and yet it costs us nothing to appreciate ourselves rather than put ourselves down. That doesn’t mean that we don’t strive to be better. It’s not about accepting mediocrity. It is however an opportunity for us to find value and appreciation in who we are and what we accomplish.

It starts with acceptance, and ultimately self-love. There are enough critics in the world, it doesn’t make sense that the one you hear the most is yourself. It’s ultimately your job to love you first. And when you’ve humbly, yet sincerely achieved that, the love of others is sure to follow.

The thief or the drive?

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I’m listening to Mel Robins, ‘The LET THEM Theory’. One key idea that she shares is that of compassion and how we get jealous of other’s successes rather than letting them be successful and understanding that we can seek that same success too. I’m on Chapter 10, and while she hasn’t explicitly said this adage (yet?) I keep thinking of it: ‘Comparison is the thief of joy’.

Meanwhile, her message is that comparison should drive us to be better ourselves. This is admittedly harder to do than to say. Mel says,

“Using the Let Them Theory, you’ll be able to recognize when comparison hits, and you’ll understand that it’s trying to teach you something: Jealousy is a doorway to your future that just cracks open, and it’s your job to recognize when it happens and kick the door open and walk right through it. When you let other people lead the way, you’ll realize that beneath all the fear, and excuses, and time that you’ve wasted, there’s the life you’ve wanted all along. And right now, the only thing that is holding you back from taking control of your life are the excuses…”

So the question is, do we let comparisons steal our joy and diminish our drive, or do we use compassion as a motivation to maximize our beliefs that we can be successful too, and feed the drive to be better?

Do way stay jealous or do we let others’ successes help us find our own way to success?

Meditation Journey

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I’ve been struggling to meditate recently. This is a cycle I go though, and I know it’s because I’ve never really and truly gotten into a meditative state. I intellectually understand that this is a journey that I’m on, and it’s the act of returning my attention to my breath or my point of focus that is the path. I understand that I have to be accepting of the journey I’m on, and to be open to the process.

I get it.

But I also don’t.

I still have yet to reach a state where I am not just redirecting my attention. Sure I’m more forgiving of myself while in the process, and I am quicker to return my attention than I was 4 or 5 years ago… but it’s not so much a meditation exercise as it is an attention exercise.

Every meditation session is a chance for my monkey brain to ‘try to’ quiet down for just a few minutes. That’s a positive thing, it’s not that I’m feeling like I’m wasting my time. I just feel like I’m not moving towards a truly meditative state. Maybe this is it for me? This is as quiet as my brain can get. Or maybe I need a retreat where I push myself for longer than a 15 minute guided meditation?

It just gets a little frustrating because it feels more like I’m on a giant learning plateau rather than a learning journey. It feels like I am working ever so slowly on an attention exercise and I really and truly don’t even know what meditation is? In any event, I’ll keep at it.

Actually, you’re doing great!

I came across this quote, but I’m struggling to find the original source.

Working out will make you feel weak, when it’s actually making you stronger.
Learning new things will make you feel dumb, when it’s actually making you smarter.
Investing in yourself will make you feel broke, when it’s actually making you rich.
Facing your fears will make you feel terrified, when it’s actually making you braver.
Never hold yourself back.
Strive to be better tomorrow than you were today.
Thank yourself later.

If you want to be hard on yourself, do so for not trying when it’s hard. Be tough on yourself when procrastination wins and you skip an attempt to improve. But no matter how small the gains may appear, no matter how minimal your attempt to be better seems successful, that is the journey you want to be on.

James Clear said,

Goals are for people who care about winning once.
Systems are for people who care about winning repeatedly.

You don’t set the right systems in place when you are looking for instant gratification or results. You show up… Every. Single. Day… And you take solace in knowing that what you do today will pay dividends for days, months, and years ahead. Understanding this helps to relieve the stress of not seeing long term positive results, by trusting in the seemingly insignificant improvements today will bring.

Today is fleeting, there are many tomorrows, many days that future you will appreciate the efforts you put in today. The original quote above ended with, “Strive to be better tomorrow than you were today. Thank yourself later.” I think that I would add, ‘Also remember to thank yourself today… you’re doing great!’

Empty tank

It’s rare for both my physical and social batteries to both hit empty at the same time. I’m there now.

Normally I can’t sleep for very long during the day without inducing a headache and feeling like I’ve messed up my sleep cycle. But I’ve slept for most of the day and I don’t think I’ll have an issue going to sleep tonight.

I’m in slow (re)charge mode.