The Sleep "Diet"

I'm not a fan of the term "diet." The word is typically associated with various trends that flood the weight loss industry. However, when you are eating right and working out but your weight hasn't budged (or maybe your weight loss has plateaued), it is important to consider the importance and impact of sleep.

If you fall asleep within 20 minutes of going to bed and wake up without an alarm, you are probably getting the right amount of sleep.  If you fall asleep immediately upon hitting the pillow and always need an alarm to wake up, you are probably sleep deprived. Whenever I come across the above scenario with a client or friend, I ask "how much sleep are you getting?" Most often, the response is a begrudging "ugh, well I can never fall asleep..." or "not as much as I should." You know you are lacking sleep, but do you know what it's costing you? 

The Price of Losing Sleep and Counting Sheep
The more sheep you see, the more at risk you are for diabetes and heart problems.  You are also at risk for drowsy driving.  Short sleep duration is associated with a greater likelihood of obesity due to an increased apetite caused by sleep deprivation.  Sleep helps maintain a healthy immune system and balances our appetites by helping to regulate levels of the hormones ghrelin and leptin. These "hunger hormones" contribute to feelings of hunger and fullness. Leptin is a hormone, made by fat cells, that decreases your appetite. Ghrelin is a hormone that increases appetite.When we’re sleep deprived, leptin levels decrease and ghrelin levels increase! We may feel the need to eat more, which can lead to weight gain.  In this instance, we typically crave sugary and more fattening foods.

How Much Sleep Do I Need?
There is no magic number.  Sleep needs vary depending on your age and activity level.  The following guidelines are from webmd.com.

• Infants require about 14-15 hours a day.
• Teenagers need about 8.5-9.5 hours on average.
• Most adults need 7 to 9 hours a night for the best amount of sleep, although some people may need as few as 6 hours or as many as 10 hours of sleep each day. 

What Can I Do to Improve My Sleep?

• Avoid bright lights.  This includes reducing the use of your laptop, television, and phone. 

  

  Don't let this be you!

  Bright light directly inhibits the release of melatonin. A new study by Spanish scientists suggests that reducing unhealthy weight gain can now be added to melatonin's impressive roster of benefits. They found that consuming melatonin stimulates the appearance of 'beige' fat, which, similar to brown fat, is a heat-generating type of fat that helps your body to burn calories rather than store them. This, the researchers believe, may explain why melatonin helps control body weight, along with its metabolic benefits. Electronic devices also stimulate brain activity, they say, disrupting your ability to drift off to sleep.  Avoid using them in the hour before bed.
• Consider sleeping with an eyemask and earplugs. I have used both for nearly a year and appreciate the benefits. I fall asleep much more quickly.  According to the upband by Jawbone, while wearing the mask and earplugs, my sleep was also much deeper.  The more deep sleep you have, the more efficiently your body can produce melatonin.  Melatonin has also been shown to slow down the aging process (huffingtonpost.com).  If a mask and earbuds sound too extreme (I admit, I'm a fitness-experiment-nerd), consider using white noise.

I love my sleep mask!

• Years ago I babysat for a girl who had a white noise machine.  Recently, the sounds outside my bedroom window were louder than usual and it crossed my mind that I need to get one of those machines!  Then I realized "hey I bet there's an app for that!" Sure enough. I have downloaded an app called White Noise, which has sounds varying from white noise (surprise, surprise) to pink noise to light rain with birds and even sounds replicating a clothes dryer.
• Take a bath.  The act of cooling the body, like that which happens when you get out of a warm tub, makes us feel tired. Another option is having a cup of non-caffeinated green tea. The tea can trigger that same cooling response in the body.

• Avoid caffeine and late night workouts.  Caffeine and workouts will increase your blood pressure and heart rate, causing you to feel restless and unable to calm down enough to fall asleep.  Try to keep activity and caffeine to a minimum during the last few hours before bed.
• Keep the room temperature between 65 and 72 degrees Fahrenheit.  If the room becomes uncomfortably hot or cold, you are more likely to wake up, or have trouble falling asleep (webmd.com).

For more information, visit the National Sleep Foundation.  Learn more about balancing sleep, activity and nutrition with my online and in-person training services.  Click here for details.

Back Pain: The Follow Up

I couldn't work out. At the time, I was working in a fitness center, unable to exercise. I compared this to being a recovering alcoholic, tending bar. Physically painful. Mentally challenging. Emotionally, close to impossible. There were several times the pain was so severe and the frustration so extensive that I broke down in tears--at home, and in public. I did feel a sense of ease when I read online that this was normal. Being able to identify with others brought upon the slightest bit of "comfort"--a word I wasn't very familiar with back then. Tying my shoes required a chair, at least 3 or 4 minutes, and infinite patience. I had learned that many people with severe back pain (in my case, a herniation at L5/S1) are prescribed anti-depressants because not only is the physical pain excruciating, but not being able to do what you enjoy and having to rearrange your life takes an emotional toll as well.

In my original post about back pain, I spoke of the experience leading up to my surgery. This follow-up entry takes a different stand point, covering the experience itself along with the two year recovery. I have known people with similar problems who have reached out to me for suggestions and input and I have the desire to help more people. My back went out in October 2010 as a result of too much activity, not enough rest and stretching. Prior to that, I had the occasional flare up which can be common among many people. However, when I wasn't able to stand up one Sunday afternoon, I knew something more serious had happened. My surgery took place in February 2012. It is my intention to provide insight, resources, and a connection with others (so important!) who are having a similar experience. This is based strictly on my personal story and I highly recommend consulting a doctor for more information.

When to See a Doctor
Any time you have persistent, physical pain that is keeping you from completing your daily activities--see a doctor. The longer you wait to be evaluated, the more likely you are to worsen the injury which may lead to permanent damage. Pain is a red flag! It signals that something is wrong and while it may not interfere too much at the time, you are likely compensating in other areas of your body. Your gait will change as you walk. Your posture will change, even the way you sleep and sit will change. Over time, this can also lead to muscle imbalances.

What Does a Herniated Disc Feel Like?
Some people who have MRIs will feel perfectly fine, yet their scans will show herniated disc. Others who are in pain will have scans that indicate a perfectly healthy spine. It is important to keep in mind that each person's problem and perception of the problem will vary. With a herniated disc, there tends to be nerve compression. I had a severely compressed sciatic nerve which resulted in an excruciatingly painful sensation down the back/side of my entire right leg (the herniation was on my right side of the spine). It felt like a string was tied from my hip to my ankle with a 50lb weight at the bottom. Other times, there was a burning sensation. Sometimes my leg tingled, like there were fire ants crawling along it. The outer side of my right foot went slightly numb--and it still is. One of the doctors said that is the last area I will (if ever) feel improvement because the sciatic nerve heals very slowly and the foot is the last place you will notice improvement.

Conservative Approaches
I recall the exact moment I contemplated getting on the ground for the exercises I was supposed to do, unsure of whether or not I'd be able to get back up. It hurt to lie down, it hurt even more to stand up. There are several methods of conservative treatments that include steroid injections, medication, physical therapy, massage, and chiropractic treatment. Acupuncture is also very common--one that I did not try, as I had all of the others mentioned. There are also a lot of natural remedies to keep the body healthy including eating a variety of fruits, vegetables, and spices...along with incorporating collagen supplements, which I began doing in the spring of 2013.

Surgery Considerations
People will tell you stories about how surgery saved their lives. Others will tell you how surgery ruined their lives. Take their stories with a grain of salt. As Bruce Lee said, "Absorb what is useful, discard what is not, add what is uniquely your own." It was about 1 year and 4 months after the initial pain that I was with my primary care doctor for a routine visit. Explaining to her that yes, I still had pain and, yes I was (a rock star for) dealing with it...she asked why I wasn't doing anything about it. Although I had tried nearly all possible conservative treatments, I had come to terms with the fact that "this is just how it is." And while the pain was as noticeable as an untied shoelace, I ignored it. However there comes a time when you have to ask yourself how much the problem is affecting your daily life. Are you unable to complete usual tasks and have you cut out activities you used to enjoy? Based on my symptoms and the MRI scan, I had two surgeons say I did not need surgery. Two other surgeons said they would operate. A short while later, I realized that the two surgeons who did not want to operate were both neuro surgeons. The other two, and one which I had my procedure with, were both orthopedic surgeons. In February 2012 I had a microdiscectomy and laminectomy at L5/S1.

As I laid in the hospital bed, I insisted that my mom take a photo of me with the current issue of Oxygen Magazine, my favorite source of fitness ideas and inspiration. I wanted to "save" the photo in case the day ever came that my story was published. I actually established this blog when I returned home to recover! Last November, during my first NPC Bikini Competition, I had the pleasure of meeting the cover model, Alicia Harris. She even tied my bikini top for me. It doesn't take a miracle to make things happen, it takes persistence and commitment. I hope to be an example of the possibility you can uncover when you stay focused and patient, despite the pain you are experiencing. Physical or otherwise.

Prevention and Recovery
Following surgery, I anticipated leaving my mom's house and spending the next couple of weeks, off from work, at my apartment. However, when I realized I couldn't put my shoes on or even bend over to pick up the toilet seat, I came to terms with the fact that I wasn't in a hurry to leave. The area of the incision was very painful in the days that followed. It took about five days before I was able to bend over enough to put my shoes on. From what I recall, I went back to work for half shifts after two weeks off. Over time, the flare ups have become less severe and less frequent. Upon completing physical therapy, I was very eager to get back in the gym. However, I knew it would take a great deal of time before I was able to do what I used to do (if ever). Considering it was all of the high impact, repetitive movements that brought my life to a hault, I was evaluating a new approach. One of the first things I did after therapy was attend a class at Barre Bee Fit. The small movements and high repetition methods of the barre methodology were exactly what I needed to strengthen my core and learn how to be gentle with my body while still feeling challenged. I appreciated the mind/muscle connection that the class emphasized and wanted to learn more about it. That summer I completed the instructor training and I currently teach 2 classes a week. For the most part, I am able to do everything I used to with the exception of running. My body doesn't like it. The right leg is still weaker than the left because of atrophy which resulted from nerve compression. If I do run, it's for 30-40 minutes max and only to get outdoors and enjoy the weather. I have spent a great deal of time researching various ways to reduce the pain, prevent pain and have come up with the following list of considerations.

-Heal with food. When your body is under stress, it becomes inflamed. Consider your current habits and see how they compare with the chart below.

-Be gentle with yourself. When it comes to exercise, "more" is not always a good thing. I typically do HIIT circuits twice a week, maximum. The quick movements, big range of motion resulting from burpees and mountain climbers should not be done in excess. Formats such as barre, yoga, and Pilates are a great compliment to those routines along with strength training. Remember, your muscles grow and you become stronger when you rest.

-Supplement with collagen. The changes I have made to my diet and exercise routine this past year have increased my strength. I have mentioned how much better I feel and how my back pain has decreased. No doubt, exercise is a significant part of this because of I have more muscle to carry my "load," which is also 15lbs lighter. However, it recently occurred to me that along with the benefits collagen provides for hair, skin and nails--which is why I began taking it last spring--it is also known for it's ability to support bone and joint health. In this article, we learn that collagen is the most abundant protein in the body that comprises the foundation of all connective tissue, bones, skin, and most other tissues. The NeoCell brand can be purchased here. 

-Evaluate. How old is your mattress? Are your shoes providing the support you need? Is your work station set up poorly, causing you to twist and turn to answer the phone? Do you spend too much time sitting down? All of these factors, including how your office chair is set up, can contribute to pain.

-Listen to your body. Years ago, my playlist and inner critique drowned out the voice of my common sense. I ignored the red flags of physical pain. It took this experience to realize the importance of moderation. This lesson in patience has given me the knowledge to educate others and give peace of mind that improvement IS possible. Because when tying your shoes without any pain is an accomplishment, it's one to be celebrated and shared. Find something in your own life that you can celebrate. Focus on the positive. Focus on the progress.

Click here for more information about personal training and online training.

From Back Pain...to Surgery...to Progress!

I'm kind of OCD about my history with back problems. From the pinching, tingling, and numbness to the weakness and muscle atrophy, I've experienced a fitness/lifestyle revelation in the past 4 years that still continues. In October 2010, my sciatica and herniated disc affected everything I did. There were days I couldn't tie my shoes. I couldn't get out of bed in the morning for more than 10 seconds without having to sit down. Tears fell and so did my ambition.

This month will be 2 years post-operation. I've "met" a lot of people online, and in life, who have experienced similar circumstances so I feel obliged to share my story and progress. If you've been through anything like this, we would likely become BFF in a matter of seconds and "revel" in the common bond of a shared pain. Not only did I overcome a herniated disc (L5/S1 microdiscectomy), but there was a time when I ate too much and moved too little. In the past 15+ years, the most I ever weighed was 210 pounds, 50+ pounds more than I weigh right now. When I first began working out (and many years after that), along with the self-induced pressure to exceed goals and "push yourself," came the extra miles, sets, reps, and stress on my body. I did not believe in "less is more" and each day was a competition with myself to do more than I did the day before.

So, what is my point? Where am I going with this? (as I've promised to myself and to my blog readers, each entry MUST have a point and help others experience a shift in perception and/or a physical change to their daily routine).....

-moderation is key
-less is more
-we're not meant to keep up with keepin' up!

As cliche as these statements sound, I believe in them because I have experienced them. And sometimes that's what it takes--maybe in the form of a herniated disc, but preferably in the form of a blog entry, written by someone who has been there/done that and has come back stronger.

-If you're feeling rundown and tired, rest. The body's immune system will be compromised and that extra workout may take it's toll, leaving you out of the gym while you recover from illness. You will NOT gain 5 pounds overnight or lose all of the progress you have gained!
-Whether you're feeling run-down or experiencing ankle pain, knee pain, back pain, etc., you may risk further damage to whatever is going on beneath the surface. Give it some rest and/or seek medical advice. I sometimes wonder if I would be a lot further in my recovery right now if I had not waited 16 months after the onset of my pain before having surgery.

If you have questions, please reach out with a comment or message.