Tag: wellness

Insomnia

~ joannerambling ~ 4 Comments

This week I thought we would take a look at something I am thankfully I don’t suffer from, although there have been times when I felt like I do suffer from it. The condition is insomnia.

Insomnia is a sleep disorder that makes it hard to fall asleep or stay asleep, even when you have the time and environment to sleep well. It can cause you to wake up too early or not feel refreshed when you wake up. Insomnia can affect your mood, energy levels, and daily activities. 

Insomnia can be caused by stress, physical ailments, mental health problems, or poor sleep habits. 

It can affect people of all ages, but teens may be especially susceptible.

In most cases it is related to poor sleeping habits, depression, anxiety, lack of exercise, chronic illness or certain medication.

Symptoms may include difficulty falling or staying asleep and not feeling well-rested.

Treatment for insomnia consists of improving sleep habits, behaviour therapy and identifying and treating underlying causes. Sleeping pills may also be used but should be monitored for side effects.

It seems that more women than men have insomnia in the United States, more than one in four women experience insomnia, compared with fewer than one in five men. 

Also, a study found that women of all ages reported worse sleep quality than men. 

Women are twice as likely to have insomnia than men. 

This may be due to hormonal changes that women have during menstruation, pregnancy, breastfeeding, and menopause can cause or contribute to sleep difficulties. There are also physical symptoms that many women deal with during these times such as cramps or night sweats, that disrupt sleep. 

Caffeine can cause insomnia, especially if consumed in large amounts or close to bedtime, a study found that 400 mg of caffeine taken up to 6 hours before bed can significantly disrupt sleep, reducing it by more than an hour. 

Caffeine can disrupt your natural sleep-wake cycle, making it harder to get quality sleep. 

People with chronic insomnia may use caffeine to cope with daytime sleep deprivation, which can worsen insomnia at night. 

The exact effects of caffeine depend on the dose and an individual’s sensitivity. 

To minimize the risk of insomnia, it’s generally recommended to avoid caffeine in the hours before bed. People who regularly drink caffeine may be able to tolerate it better than those who don’t. 

Next week I will post the list of things that so called experts suggest to help with insomnia.

Week 44 of 2024

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Had a good night work twice but settled back down pretty quick it is 12 degrees at 5am and my BGL is 4.9.

Tim working today and he will not get home till around 11pm so a long day for him.

It got to 25 degrees, I had to turn the ceiling fan on.

Didn’t exercise much today, just did 20 minutes in the morning.

Steps:5,696

SUE’S BIRTHDAY SHE IS 55 TODAY

Had a good night didn’t wake at all, it is 14 degrees and my BGL is 5.0

It’s a really hot day, Tim home from 9.30 to 1.30. Tim turned the ceiling fan on, but I think it is making the room hotter. 

Around 2.30pm it started to rain and that cooled things down a lot. It didn’t rain for very long.

Got a text from Dawson with photos of mum & dad’s old house and how it looks now inside and out as it is up for rent and the photos are with the rental listing. It does look very different.

Slept all night waking at 4.30 to pee and back to be till 5am, up showered and dressed for the day.

It isn’t supposed to be as hot as yesterday at the moment it is 16 degrees with a top of only 20 degrees expected. My BGL was 5.0

A cool morning and a warm afternoon.

I am very dyskinetic this afternoon.

I am having trouble sleeping, got up at 11.20pm used the Powerfit for 10 minutes, then just sat for 10 minute now I am going back to bed.

Steps:8,120

Slept alright after going back to bed at 11.40pm, I was woken by the alarm. It is supposed to be a hot day at the moment it is 15 degrees and by BGL was 5.1.

Finaly order the calendars for next year only took me two days to do them. By using a Groupon voucher, I got 5 A3 calendars for only $45 and not the full price of $176.

I haven’t done much today just no motivation but that’s ok I can have such days.

Steps:3,905

DAVID’S BIRTHDAY HE IS 46 TODAY

Slept well didn’t wake at all it is a pleasant 15 degrees, my BGL is 4.0, I am hoping it doesn’t get too hot, but we will see.

Yes, it got hot, I turned the air con on for a bit but got cold so turned it off after 30 minutes, opened the doors and closed the curtains to block out the heat.

Tim had an early start and had to get up at 3am, he will be home at the normal time which around 5.30pm.

I went to at 8.30pm as I was so very tired, I woke at 10.10pm sweating and with jerky movements, so I got a read some blogs the jerking has got worse will use the powerfit and go back to bed as I am still very tired

Steps:7,173

After returning to bed last night, I slept through to the alarm went this morning.

It is 16 degrees and my BGL was 4.4

When I walked up with Sam it started to rain and of course I forgot to wear my raincoat.

It didn’t rain for long and turned out to be a nice day, not to hot just warm.

I slept for 90 minutes then had to pee, went back to bed and slept for 60 minutes woke up with uncontrollable moving so got up and used the powerfit for 20 minutes then decided to update this before going back to bed.  

Steps:9,261

After returning to bed last night, I slept through to the alarm went this morning. I didn’t get back to bed till 2am and was at 5am, I had to have a short nap around 8am. Why was I up so later Jess came over after she got home from work and sat talking with her dad and me. I left them talking when I went to bed.

Tim has gone to help Tasha return her TV which is playing up but covered by warranty, it will not fit in her car.

I asked if he could get a few things for me, he forgot somethings even though he had a note and what he did get wasn’t right. He doesn’t read I do not and have never liked coffee, so no I will not drink caramel coffee.

Steps: 4,808

Visual Snow Syndrome

~ joannerambling ~ 5 Comments

Hi all today we are having a look at something called Visual snow syndrome. This isn’t something I had heard off until recently. My grandchild Sam was telling me about it as apparently Sam has this.

Visual snow syndrome is an uncommon neurological condition in which the primary symptom is that affected individuals see persistent flickering white, black, transparent, or coloured dots across the whole visual field. Other common symptoms are palinopsia, enhanced entoptic phenomena, photophobia, and tension headaches.

It can also be referred to as Persistent positive visual phenomenon, visual static or aeropsia.

The cause seems to remain unclear, but it is believed to be due to a problem with how your brain processes visual images. The flickering tiny dots associated with the condition are typically black and white, but they can be flashing, colored, or even transparent.

It is not a disease that will just go away on its own. The visual disturbances are unlikely to just get better without treatment, which typically involves medications. The most regularly used medications for visual snow syndrome are antiepileptic and antidepressant medications.

Over time the condition may worsen and could become debilitating to the suffer at some point, although not a mental health condition over time someone with the condition may experience depression.

For many people, visual snow syndrome is a chronic condition, thankfully they will not go blind due to it. However, many suffers may also have migraines and anxiety.

People with visual snow may experience all or only a few symptoms, including light sensitivity and tinnitus. These symptoms range in severity from mild to debilitating. Living with this condition is a different experience for everyone.

Sam being young thought for a long time that they way he saw things was just the normal way and is for the large part kind of use to it.

Symptoms commonly appear during the late teenage years and early adulthood. In one study the mean age of onset of symptoms was 21 years old but it can occur at any age, in either gender, or in any race.

Wellness Test Results

~ joannerambling ~ 3 Comments

I recently did a wellness questionnaire which can be found here: https://ezpzwellness.org/

These are the results.             

Personalized Recommendations

Physical Health: 48.0/100

Recommendations:

  • Aim for at least 30 minutes of moderate exercise daily
  • Improve your sleep hygiene by maintaining a consistent sleep schedule
  • Focus on a balanced diet with plenty of fruits and vegetables

Mental Health: 72.0/100

Recommendations:

  • Increase your mindfulness practice to 15-20 minutes daily
  • Try journaling to process your thoughts and emotions
  • Learn a new skill or hobby to keep your mind engaged

Emotional Health: 80.0/100

Recommendations:

  • Continue nurturing your emotional well-being
  • Share your emotional management strategies with others
  • Explore ways to give back to your community

Social Health: 40.0/100

Recommendations:

  • Make an effort to connect with friends or family at least once a week
  • Join a club or group related to your interests
  • Practice active listening in your conversations

Nutrition: 44.0/100

Recommendations:

  • Increase your daily intake of fruits and vegetables
  • Reduce consumption of processed and fast foods
  • Stay hydrated by drinking at least 8 glasses of water daily

Sleep: 52.0/100

Recommendations:

  • Optimize your sleep environment (e.g., comfortable mattress, dark room)
  • Try relaxation techniques like deep breathing or progressive muscle relaxation
  • Avoid caffeine and heavy meals close to bedtime

Stress Management: 72.0/100

Recommendations:

  • Learn and practice time management techniques
  • Try stress-reducing activities like yoga or tai chi
  • Set realistic goals and break large tasks into smaller, manageable steps

COPD

~ joannerambling ~ 5 Comments

This week we are taking a look at COPD, this is a serious condition, my dad suffered from it. So, what is it, well COPD stands for Chronic obstructive pulmonary disease (COPD) is a common lung disease causing restricted airflow and breathing problems. It is sometimes called emphysema or chronic bronchitis.

In people with COPD, the lungs can get damaged or clogged with phlegm. Symptoms include cough, sometimes with phlegm, difficulty breathing, wheezing and tiredness.

Smoking and air pollution are the most common causes of COPD. People with COPD are at higher risk of other health problems.

COPD is not curable, but symptoms can improve if one avoids smoking and exposure to air pollution and gets vaccines to prevent infections. It can also be treated with medicines, oxygen and pulmonary rehabilitation.

Some websites say there are four stages of COPD but most said there are three.

The first symptoms of COPD tend to come on slowly and can be very mild. In the early stages, you may not have symptoms all the time and you may find there is very little or no impact on your life or independence. You may cough up mucus in the mornings or feel more short of breath than usual if you walk quickly or exert yourself. You may be prescribed a bronchodilator inhaler, and you should get yearly flu shots.

As COPD progresses, you may gradually notice symptoms almost every day and find it harder to do your normal daily activities such as gardening, hanging out the washing, or carrying groceries without feeling short of breath. You may also experience a repetitive cough, and increased phlegm production which is often thick and white or brownish in colour. Feeling tired and getting more chest infections or taking longer to recover from an illness can also be experienced in the moderate stage of COPD.

This is often the stage where you may first become aware of symptoms and seek treatment. Your doctor may prescribe a bronchodilator medication if they haven’t already, along with recommending breathing exercises techniques like pursed lip breathing and coordinated breathing can help you exert yourself less during physical activities and maintain an active lifestyle.

You may also be offered pulmonary rehabilitation which my dad did and he found it helpful, it is designed to give those with COPD the tools to manage their condition and reduce the severity of their symptoms, thus giving them a better quality of life.

In severe COPD, you will likely experience symptoms most of the time. You may find it very hard to walk upstairs or across the room without feeling very short of breath, feel tired more of the time despite resting and cough frequently with a lot more mucus. It is common to feel frustrated with the constant need to clear your mucus from your airways and to experience frequent chest infections that take several weeks to recover from.

At stage 3, lung function has significantly decreased. As the walls of the air sacs in the lungs continue to weaken, it becomes more difficult to take in oxygen and remove carbon dioxide while exhaling.

Previous symptoms are more intense and more noticeable: shortness of breath has worsened, coughing or wheezing occurs more frequently, and you may produce thicker mucus.

Some experience any or all off of the following symptoms

Extreme fatigue or weakness

Feelings of confusion or forgetfulness

Swelling of the ankles, feet and legs

Tightness in the chest

More frequent chest infections

You may also experience what are called flare-us when these flare-ups happen the symptoms suddenly become more severe and lung function dramatically changes. When this happens, you may feel greater amounts of mucus clogging your bronchial tubes and sudden constrictions of the muscles around your airways.

Flare-ups are the main cause of COPD suffers end up in hospital, during a flare-up suffers will experience

Breathlessness or shortness of breath

Increase in coughing attacks

Wheezing or whistling noises when you breathe

Increase of mucus

Fatigue or sleep problems

Cognitive impairment including confusion, depression, or memory lapses

In what is called stage 4 of COPD, lung function is very low, symptoms worsen and become more persistent. Shortness of breath and chest tightness occur with everyday activities, and it becomes a big effort just to breathe.  Resulting in the suffered having to go to hospital more. Suffers may also notice a crackling sound to their breathing and an irregular or fast heartbeat. This stage is also called the ends stage.

Week 39 of 2024

~ joannerambling ~ 8 Comments

TIM AND I HAVE BEEN MARRIED 40 YEARS TODAY.

It is a low temperature morning but not cold, the laptop is telling me it is only 7 degrees, but the phone says 12 degrees.

It reached 25 degrees, but it doesn’t feel hot.

Tim offered to take me out for lunch, but I am a cheapskate I don’t like the idea of paying $11.50 more because it is Sunday compared to Saturday’s price.

Tim spent a couple of hours sorting out all the paperwork relating to his accident.

Steps:4,410

Had a good night it is a chilly start to the day with a temp of 9 degrees, my BGL is 4.1 this morning.

Tim cut my fringe last night before I went to bed, and it feels so much better.

It has been another really warm day, I changed into shorts around 11am. But didn’t need to turn the air con on just had the doors open and the ceiling fan on.

I have a lot of pain in my left knee and applied deep heat before going to bed.

Steps:5,735

I counted up how many steps I did during the week it was 24,119.

Had another good night, up with the alarm, it is a pleasant start to the day with a temp of 15 degrees and my BGL being 4.8.

I tried to have a nap, but it didn’t work out well, sitting in my armchair I felt uncomfortable and when I went and laid on my bed, I still felt uncomfortable.

It warmed up to 23 degrees but not hot enough for shorts.

It is 10.40pm and I am out of bed due to feeling restless, I will use the powerfit and see if it helps.

It is now 11.45pm and I am going back to bed used the powerfit for 30 minutes and I am feeling less restless.

Steps: 9,067

Had a rotten night it was after 12.30am before I fell asleep, even though I wasn’t feeling restless anymore I just couldn’t seem to go to sleep.

Sue is driving Tasha to and from Tafe today and tomorrow.

It was supposed to be a hot day but even with a temp of 27 degrees it didn’t feel that hot.

I didn’t have a nap just didn’t feel like it, so I will be having an earlier night.

Steps: 4,856

I slept straight through the night didn’t wake at all. I woke up feeling heavy and slow to get moving but that has passed, and I am doing ok.

I also woke to the sound of rain; it is supposed to rain on and off all day. This morning’s temp is 16 degrees and my BGL was 4.9.

At 6.50am I suddenly found myself struggling to stay awake.

No blogging for me this morning, having internet issues.

As the rain was only light, instead of waking Jess I decided that I would walk up with Sam to wait for the driver and after half an hour and the transport hadn’t arrived, I suggested that we check with Jess to see if she had a message as to why.

Well, she did have one saying the driver had a tyre issue and would be 90 minutes late, which meant closer to 9.30 not 8am. So, Jess got up and drove Sam to school.

I managed to close my eyes for an hour, it has rained all day.

I went to bed at 9pm but got up at 10.30pm unable to settle, used the powerfit and went back to bed but still unable to settle I am tossing and turning and ended up getting up to pee so decided to update this before going back to bed.  

Steps: 5,775

LAST DAY OF TERM THREE

I had a terrible night, I got about 2.5hrs sleep. When I got up at 5am I had a hot shower to help wake me up.

We are in for another cold and wet day, the temp is 12 degrees, my BGL was 5.0

Thankfully it isn’t as cold as yesterday nor is it raining.

Sandy told me that she has enrolled Denni at Biddabah School. She starts there next term, I hope it all goes well.

I thought I would have a nap today but nope didn’t happen.

I am off to bed at 8.15pm

Steps:3,899

I slept straight through the night again, at 5am when the alarm went off, I got up took my meds and went back to bed for an hour.

It is 13 degrees and my BGL was 4.9, Tim is working again today.

I changed into long pants, but it is not that cold.

Spoke to Kathy for a bit.

Tim didn’t get home till 6.50pm an hour later then he expected.

I found myself awake at 11pm unable to go back to sleep, so I got up and used the powerfit did a few things on the laptop and went back to bed.

Steps:6,189