I’m Back Again, with My Personal Blueprint for Health!

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claudia-mdHi there. It’s Dr. Louella… Yes! I’m still alive!!! It’s been over a year since I’ve posted. I’ve been through many transitions since then. For example, I now see ‘dead people.’ I do medico-legal duty which involves pronouncing people dead from homicides and accidental deaths and referring bodies for autopsy if needed. I am not a CSI (crime scene investigator) but I work with them.

On the lighter side, I have been trying to practice what I preach, a healthy lifestyle. Over my 20 something years in medicine, I’ve heard all kinds of formulas. But for my life, I just want to keep it SIMPLE. My formula for health is to lead a balanced life.

I now emphasize the basics as a lifelong approach to health. It contains nothing new, but as a natural mathematician, I need my own formula. The first four are for your physical health. The last 2 are for your emotional well being. Do not underestimate the power of either. We need them both:health-living.jpg

1.  EAT….we agree it must be done to live.

Eat regularly. Starvation is wrong for many reasons.

But eat small portions (this is key).

Eat balanced: your fruits/veggies, starches/fibre, beans/meat.

Eat a variety of foods. Who cares about ‘superfoods’? Each fruit and vegetable has different benefits which man has not yet discovered. Why go off on the latest trend? Eat them all.

Reduce sugar. Reduce fats.

Use specific vitamin/mineral supplements we are still likely to be lacking.

2.   DRINK WATER…. water is in a class by itself. Most people don’t drink enough. Drink it and drink it often. It actually is needed more than food.

3.   SLEEP….. many of us do not understand the importance of sleep. When we sleep insufficiently our brains do not function at their maximum, leaving us with slower thought processes and fatigue. Find out how much sleep you need at nights, according to what makes you function best, and schedule it!

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4.   EXERCISE….. you may or may not lose weight but exercise has a dozen other benefits. You will also live longer with less pain in later life. Exercise (power-walk, run, skip, cycle, dance, swim, kick box, weight train, do aerobics, karate, etc.) for about half hour a day, plus other routine physical activity (house chores, regular walking, gardening). If you lie around all day and then do half hour exercise, it will benefit you little.

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5.  GIVE LOVE AND RECEIVE LOVE…. to your creator, co-workers, friends, family, significant other, pets. Both giving and receiving love release the feel-good hormone, oxytocin, and improves your well being and functioning.

6.  RELAX/DO WHAT YOU ENJOY…. obviously this would make for a healthier you. Life for most of us on planet earth is stressful. When we are stressed our blood pressure and sugar can rise. Relaxation/de-stressing/fun are aspects of the human nature we cannot properly live without. Schedule breaks. Do something different. Switch your mind off work. Do something you really enjoy. This will give your body and mind time to better assimilate the work you have done and prepare you for what lies ahead. Recreate to re-create your being.

Now that there is MY blue print for me to live healthy. I haven’t got it mastered as yet. For example, I started having more fast food as I was ‘transitioning’. Now I have to practice good old home cooking to get what I need. And I am starting back to exercise…again!!!

This is Dr. Louella, over and out! From the beautiful isle of Trinidad.

Insomnia!!!

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teddy-is-sleeping-vector-583552Hi, it’s Dr. Louella again. Would you imagine that after that talk about the basics of health I haven’t yet gotten enough sleep? While people looked forward to this, another long weekend in Trinidad, I didn’t. I knew that preparing for the Indian dance on Friday would take all day. Today I’m opening my office and then am part of a community-based clinic. I must attend a wake tonight then church tomorrow and event planning after. Breathe doc!

But there was a time, not so very long ago, that I wanted this very sleep but could not get it. I experienced insomnia for the first time in my life the end of 2013 into 2014. Now I know this is common among patients, but when you yourself suffer with something you sit up.

And my doc tried everything. He was a psychiatrist so I trusted his judgment and tried very much not to practice self-medicating. But I knew the medical options were limited.

First he thought the air-conditioning in my bedroom was too cold. If you research it you will see that environmental factors have a lot to do with sleep. You need a dark room. They advise you turn off your TV, computer, cell phone, anything with a lighted screen, about an hour before going to bed.

They repeatedly say the bed is only for sleep and sex. But we are all guilty of lazing around, reading, talking, using the computer, watching TV etc. on our beds.

Then what about the noise factor? Our bedrooms should be quiet except for some soothing or isochronic music (did not work for me though; isochronic tones got me tense).

Now these things never mattered to me before. I used my computer, watched TV and chat on my bed. Then next moment I was asleep. It is when you begin to have problems that you need to start examining your environment.

Is your partner’s snoring affecting you. Let him visit an ENT doctor or research solutions on the net. Maybe it’s frequent awakenings from a crying child. Can no one babysit for a couple of nights for you to get back your rhythm? At the other extreme we have the elderly who may need mild sedation at night to prevent them from disturbing the household.

I turned off my air condition and used the fan and still couldn’t sleep on my own. Then I admitted to my doctor my frequent trips to the bathroom. That obviously disturbed my sleep. He wanted me to do less water guzzling (or as they say abstain from fluids for an hour or two before bedtime). When I said it was small amounts of urine he said I needed to learn to hold it, to retrain my bladder.

Good advice. But it didn’t work. I still awoke frequently and couldn’t get back to sleep. This is when I started doing my own research as to what else was out there. I had been using melatonin, which is supposed to be a natural sleep aid, but it just wasn’t kicking in.

I focused on trying to get myself to relax prior to bed. Against my will I had a warm cup of milk, I did not exercise too close to bedtime, I tried mild meditation, and progressive relaxation. As I said, the isochronic tones were not for me but my radio chimed love music throughout the night.

I tried to have a routine time to go to bed and to wake up. I saw where it was said that you ought to limit daytime naps to 30 min and then not after 3 pm. Now, mind you, I have no qualms in telling this to my patients. Because that’s what ‘they say’. But to me it was a bunch of hogwash since I have been taking afternoon naps for years and sleeping perfectly.

In this present scenario, when I missed a nap I slept no better at night. At least if I could get an hour or two under my belt during the day I would feel better.

Of course I know someone who sleeps a lot during the day may having difficulty sleeping at night. I didn’t sleep all day. And the elderly with little physical activity or who sleep all day, may be also unable to sleep at night.

Another rule that I broke is where they say if you haven’t fallen asleep after half hour, get out the bed. Go do something. When you’re sleepy again come back. Sounds good. But when I’m battling with my bed to sleep I’m down for the long-haul. (Maybe that’s why I usually lost the battle).

I feel for my patients a lot more in this area of insomnia after having been through this myself. It was terrible!!! You “awake” on mornings totally unrested, eyes heavy and burning, head groggy. And of course you have to go to work that day.

I only got a good night’s rest when I used the benzodiazepines (e.g. Valium, Ativan) my doctor prescribed. He kept trying to reset my clock with them and started and stopped them. He was particularly concerned about not aggravating another condition I have, that is triggered by lack of sleep.

But we all know benzodiazepines are addictive. You simply cannot take them for long. By now I thought I had figured out what caused my insomnia…anxiety. I never realized anxiety could cause such horrible insomnia. I was getting insights for my patients all the time. But I couldn’t shake the anxiety.

I had always thought that patients often had trouble sleeping because of their thoughts at night. But I had no self-defeating thoughts at night (except “I can’t sleep; I’m gonna die”). I learnt that it was also the daytime thoughts, fears, worries, ruminations that play on our subconscious and prevent us from sleeping at night.

My doctor next prescribed antipsychotics. I went along with it because things were not improving. Within three days I had horrible side effects so I stopped. I realized I had reached the end of the line. This anxiety thing had to stop. I willed my mind to be calm and trust in the Lord I believe in.

In two days, I was sleeping naturally again. It had to happen. I came from a history of beautiful sleep and I was not now going to be condemned to a life of insomnia.

I’ve been sleeping well since, making it two and a half months. I’m still working on the anxiety and have insights to share on this.

I know that a lot, a lot of people have problems to sleep. Please try some of these methods I mentioned above, I can always clarify, and above all, be anxious for nothing (KJV).

Dr. Louella. Over and out!