Rael Thymes Health Advocacy and Wellness Blog

THIS BLOG HAS MOVED!!

Sat, 02 Dec 2023 02:34:55 GMT

We have big news...This blog has officially moved!!

You can find the new and improved Rael Thymes Wellness Blog at the link below!

www.raelthymes.com

We can't wait to see you there! ☺️

Dealing with the Death of a Loved One is Hard....

Thu, 05 Oct 2023 20:50:31 GMT

Dealing with the Death of a Loved One is Hard...

Dealing with the death of a loved one is hard...

Grief doesn’t stop after your designated “bereavement days” from your employer.

Grief doesn’t stop after the funeral service or burial.

There aren’t any specific rules when it comes to grief.

Some days you will feel like you can move mountains and “you’re over it.”

Other days all of the emotions will come crashing down, hitting you hard like a tidal wave.

Some days, you will feel like you aren’t capable of crying anymore. The tears have all dried up. You are emotionless.

Some days, the guilt will strike you with a heaviness in your heart. You will think, if only you spent more time, had one more conversation, or didn’t say that one thing, he or she would still be here.

You know what’s even harder? Feeling like you need to go through all of the emotions alone. I’m here to tell you that you don’t have to do it alone.

Unfortunately, I have been there. I lost far too many close family members at a young age. By the time I was 25 years old, I lost my dad and my cousin who was like an unofficial brother to me. Nobody can ever prepare you for such tragic and close losses at that ripe age.

Life is just beginning, what do you mean young family members’ lives can end while my life is just beginning? Doesn’t everybody grow old?

I struggled . I struggled hard with these two major losses within a year apart from each other. Years of grief, mental illness and anger were swallowed up because of it.

I want to offer the top 3 things that I wish I knew back then so that you don’t have to struggle like I did.

1. Ask for help . Many will tell you “Let me know if you need anything.” Some will mean it, but some will simply utter the words. Reach out to your closest friends, family, significant other, neighbor, coworker that also suffered a difficult loss. Don’t feel like you can’t talk to people about your loss.

2. Take care of yourself. Ignoring your needs will not help your grief and healing process. Take that day off from work to binge watch your favorite show on the couch with your pet. Take a walk and be in nature. Workout to help you process those emotions of grief. Don’t forget to drink water and eat that healthy meal. If you’re tired, please take that nap, or go to bed early. Turn on that music and dance in your living room. Please, just do those things. Give yourself permission to do those things . You will thank yourself later. Taking time for you is so important and healing.

3. Talk to a professional. Even if you are experiencing "one of those good days," you can still benefit from talking to the right counselor or therapist. I encourage you to find the right therapist that fits your personality and needs . I know access to counselors can be difficult because there are far more people that need therapy than there are mental health professionals. I know that some cannot afford the costs for therapy appointments or the virtual therapy membership programs out there.

However, I have a solution . Hospice agencies are made up of a team of health care professionals that take care of people that are diagnosed by a healthcare provider to have approximately one year or less left to live. Some common examples of people that may need hospice services are if someone is diagnosed with terminal cancer, end-stage kidney disease, advanced heart disease, and many more. These teams of health care professionals take care of these individuals in the home, long-term care, and hospital settings. (I will discuss more details about hospice services and palliative care in another future post. I promise.) Did you know that hospice agencies offer bereavement/grief services to the community regardless of if your loved one was under hospice care? Did you know that most of them offer flexible virtual sessions and group support groups? Don’t have access or don’t like virtual/video appointments? That is fine, too. They can schedule a phone call for a time that works for you . They can also direct you to other mental health resources that could be a good fit for you. Need help determining next steps financially after the death of a loved one? They can point you in the right direction with financial assistance too. These resources are completely FREE ! People truly are here to help.

Please make that call or send that email to one of the hospice agencies . Hospice organizations have so many resources available to you, and that is why bereavement coordinators exist! These professionals are here for you and to help serve the community.

Here is a link to a site that can help you find hospice agencies closest to you. You can also search for local hospice agencies on your phone on your GPS/map app, or you can do an online search.

https://agencylocator.nahc.org/

Please remember that you are not alone.

Feel free to send this to anyone that you think may need support.

Making Moments to Meditate

Mon, 02 Oct 2023 09:02:41 GMT

Make a Moment in Time to Meditate

What is Meditation?

When I think of a way to describe meditation, I would define meditation as "the act of purposefully silencing the mind, focusing on my breathing and becoming present in the moment." According to the International Journal of Yogic, Human Movement and Sports Sciences , meditation is beautifully defined as " a practice that involves training the mind and inducing a state of focused attention and relaxation ."

This practice can begin with simply sitting down in your comfortable chair, or on a comfortable spot on the floor. You can close your eyes. Take a few deep and relaxing breaths. Some prefer to focus on a mantra or statement. This can be anything that you want! An example of a mantra can be "I am present." Another example of a statement can be "I am here to quiet the mind." Others may favor listening to relaxing music and allowing their mind to focus on the sounds of the music. Fortunately, there are so many different options!

Are There Different Types of Mediation?

Yes! There are multiple types of meditations. This makes meditation even more appealing because you can pick and learn the types of meditation that work best for you! You may even want to practice different types of meditations on certain days. You may want a guided meditation on Mondays, but decide you like a sound meditation on the weekends. Let's review just a few of the many different styles or methods of meditation described by the International Journal of Yogic, Human Movement and Sports Sciences :

Guided Visualization Meditation: This type of meditation involves a speaker directing us to imagine specific scenes, smells, and sensations.

Sound Meditation: Sound meditation uses music, chanting, singing bowls and/or gongs to lead into relaxation.

Mindfulness Meditation: This meditation focuses on awareness of how you're feeling in the present. It emphasizes your feelings and physical body in the moment.

Breathing Meditation: This meditation focuses on your breathing pattern and controlling your breathing for relaxation.

Where can I go to meditate?

I am here to tell you that you can meditate within the comforts of your own home! You can meditate while laying down in bed, sitting in a chair, relaxing on the couch or on a cushion on the floor. That's what is great about meditation, it doesn't require you to leave the home, and it isn't expensive to do it. You can meditate in silence. You can use guided meditation videos. You can listen to soothing music. There are various meditation apps that are available for your phone, tablet or computer that you can download for free!

There are in-person classes that some practitioners may offer, such as Beth Pollari, owner of One Tree Wellness . She offers meditation classes and sessions in person at her office. She also offers sessions virtually! Virtual meditation sessions are convenient because you don't even have to drive anywhere to engage in this experience! She typically starts off with an open discussion of a topic that relates to that meditation for the class, ties in a life lesson or teaching and dives into the guided meditation. This is a great option for people that want to socialize with like-minded people to practice meditation, and this is an outstanding way to discover which type of meditation works best for you!

Why should we take a moment to meditate?

According to a recent study published by Cureus , many health benefits have been shown with consistent meditation practices. More studies need to be conducted to truly capture how a routine meditation practice can demonstrate these various positive effects on the human body and mind. Some of the documented effects include:

Stress relief
Boosting the immune system
Lowering high blood pressure
Improvement with high cholesterol blood levels
Improvement with chronic pain conditions such as fibromyalgia
Managing effects of the following mental conditions:
Post Traumatic Stress Disorder (PTSD)
Depression
Anxiety

In a recent conversation with a holistic health practitioner, Beth Pollari, she discussed how she quite literally stumbled upon meditation. Beth had started reading about meditation and mindfulness on her own, but her personal meditation practice hastened after she had a significant fall and suffered a concussion.

"I wasn't healing from my concussion. The doctor said I had post-concussion syndrome. He said I should take this medication. He said I will start to feel better, and I didn't," Beth reported.

Beth described her frustration with not being able to do the things that she used to be able to do. She started looking for other ways to find some relief.

Beth described when she found something worthwhile, "I started listening to relaxing music. As I listened to relaxing music, I felt better. Then, I started listening to meditations. I listened to meditations so many times and my body felt better. I felt better ." This experience provided the realization that your body can heal, and she felt like she wanted to tell the world!

Beth was able to return back to work at a local restaurant, but at times she would feel nauseous and dizzy. Beth said "It would reel me back in." This experience led her onto the journey to study and practice other holistic healing modalities, which she offers at her practice today.

Beth emphasized the importance of taking a "timeout" to deep breathe, "It's about checking in with yourself and seeing what you need."

Summary

Meditation is a practice that relaxes the mind, slows the breathing, and focuses our attention on the present moment.
Making meditation a routine practice in our lives can have tremendous health benefits such as, boosting the immune system to help prevent us from getting sick, lowering our blood pressure, managing effects of anxiety and so much more!
Meditation is free and can be done while relaxing in your own home!

Why not give it a try today?

I am closing out this topic with a poem that I wrote influenced by my personal experiences with meditation.

Meditate

Slow down the rush

Embrace the softness and plush

Of the ground beneath you

To oneness, all that is true

Breathe deeply, inhale and exhale

Allow the spirit to follow a trail

To serenity and peace

Please, take a piece

Of time to and for yourself

To elevate your mind and health

Connect your soul

With the soothing sounds of a singing bowl

-Rael Thymes

If you are looking to learn more about meditation or interested in meditation sessions/classes, please reach out to Beth Pollari! She also has some free meditations that you can try! HOME | mysite (bpollari.wixsite.com)

Sources

Application of meditation for stress management (theyogicjournal.com)

20230719-4500-1isbe35.pdf (cureus.com)

Consider Supplementing with CBD

Thu, 21 Sep 2023 19:53:46 GMT

Consider Supplementing with CBD Oil

Consider Supplementing with CBD (Cannabidiol) Oil

The supplement has become increasingly more popular over the years, and it is more available now than ever! Anyone can buy this product at health food stores, online, pharmacies, CBD stores and even at smoke shops. This post will talk about the positives of supplementing with CBD oil, reasons why you should not take CBD oil, and more!

What is CBD Oil?

CBD oil (cannabidiol) comes from the cannabis plant.

Why Should We Consider CBD Oil?

It typically has minimal side effects!

Unlike medical marijuana, it does not make you high. CBD oil still has potential healing benefits. Prescription medications can have side effects ranging from headaches, constipation, poor sleep, dry mouth to effects as serious as seizures, stroke, and coma. CBD oil doesn’t typically have severe side effects. Common side effects are feeling tired, diarrhea and nausea. This is a big sigh of relief for people that have trouble tolerating prescription medications.

It claims to have multiple healing properties all in one concoction. CBD oil can help with the following:

Seizures
Anxiety
Depression
Insomnia/difficulty sleeping
Focus
Chronic pain
And more!

Think of all the people that may be struggling with one or more of these issues that could benefit from CBD oil!

You can pick a form that is right for you!

CBD oil is available in many different forms! This makes supplementing CBD oil into your routine simple and convenient for you. This supplement comes in topical creams, tinctures (liquid form), capsules, chewable/gummies, teas and more! I have pictures of capsule and tincture (liquid) forms here within this blog post.

It’s great for dogs too!

I can attest to this personally with my dog. CBD oil works wonders for my dog. When I first rescued my dog, Brady. He would rarely play or run around in the yard. Once I started giving him CBD oil on top of his kibbles for breakfast, his mood improved, his movements were less stiff, and he even started to run around in the yard! He also lost weight because he could be more active. It is also great for dogs that get anxious with car rides or visits to the veterinarian.

I will also advise to confirm with the manufacturer, pharmacist, or veterinarian that the product is safe for pets. Some CBD oil companies may manufacture the oil with other products that can be harmful to pets. Many CBD oil companies will have a separate line of products designated for pets or clearly label “safe for pets” on their product. It is always a good rule to double check with a professional before giving anything to your pets.

Supplement or Prescription?

For some of us, we don’t like the word “prescription.” Prescription sounds like something you are obligated to take. The word “supplement” sounds more pleasing. Supplement sounds like something that goes along with your lifestyle and enhances your lifestyle. A supplement gives the impression of adding to your life.

Some of us may only prefer to take supplements, some may only want to take prescriptions because we prefer the security of taking medication that is directed by our doctors. Some of us may include a combination of supplements and prescription medications. This goes into our next topic of reasons to avoid taking cannabidiol, and why it is so important to talk with your health care provider about adding cannabidiol to your routine.

Reasons to Avoid CBD Oil

Always check with your healthcare provider (nurse practitioner, physician assistant, or doctor) before adding CBD oil to your daily routine. It can interact with some medications such as anti-depressants and various pain medications.

Unfortunately, most studies only explore effects of marijuana or generally identify “cannabis products” in pregnancy and breastfeeding. There are not enough studies done that truly study or isolate the effects of CBD oil alone. It also is not recommended to take CBD oil if you are pregnant or trying to get pregnant because it can potentially cause harmful effects to the unborn child. It is also not recommended if you are breastfeeding because the baby would ingest the product through the breastmilk.

More research is needed to study and prove the effects of CBD oil. These supplements are advertised with the above listed health benefits, but there have not been enough research studies confirming these results. According to a recent study published in the Cannabis and Cannabinoid Research Journal , "approximately 62% of CBD oil consumers reported that they were taking CBD oil to manage a health condition."

Not all CBD oil can be treated equally. It is labeled a “supplement” which means that it is not FDA approved or regulated as strictly compared to the medications that you pick-up at the pharmacy or over the counter. Some companies that make CBD oil offer better quality products than others. I strongly suggest researching brands for the best quality. You can also ask the pharmacist, provider, and health stores for recommendations. They can also offer guidance on which dose you should take. Typically, the recommendation is to start with a small dose and slowly increase the dose over time and as needed.

Another reason to avoid CBD oil is the risk of a positive drug test. Depending on the dose, type, and frequency that CBD oil is taken, it can show positive for THC/Marijuana on a urine drug test. This can affect people’s employment and people with professional licenses (attorneys, health care professionals, etc.).

Ultimately, CBD oil can possibly offer positive effects for some people, but it is not for everyone. It is important to do your own research and determine if supplementing your routine with this product is a good fit. It is important to have a discussion with your healthcare professional (pharmacist, doctor, nurse practitioner, or physician assistant) to determine what is right for you and your individual needs.

Sources for this Post

Samantha Goodman, Elle Wadsworth, Gillian Schauer, and David Hammond.

Use and Perceptions of Cannabidiol Products in Canada and in the United States.

Cannabis and Cannabinoid Research. June 2022.355-364. http://doi.org/10.1089/can.2020.0093

https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/cbd-for-arthritis-pain

https://www.healthline.com/nutrition/cbd-oil-benefits

https://www.for b es.com/health/cbd/cbd-oil-benefits/

https://www.verywellhealth.com/cbd-oil-benefits-uses-side-effects-4174562

How to Prepare and Take Charge of YOUR Next Doctor's Appointment

Thu, 14 Sep 2023 20:45:46 GMT

How YOU can take charge of your next appointment

Do you have new or worsening changes to your body? Have you been recently diagnosed with a new condition? Are you feeling like something is “off?”

You pick up the phone or login to your online healthcare portal to schedule an appointment with your doctor, nurse practitioner or physician assistant.

Now what do you do while you anxiously await this meeting with your healthcare provider?

You type into the search bar of your web browser, and you search your new changes or disease. Anxiety builds with all the worst-case scenarios. I am here to tell you that I want you to do your research. That’s right! I want you to do your research, but I want you to shift your mindset. Think of this as if you are doing research on a topic for a paper that you were writing when you were in school. Look up the different treatment options of your new diagnosis. Review the different medications that may be prescribed to help with your condition. Research types of surgery that may be recommended. Search the different changes or symptoms that you may be having such as headaches, stomach pain, rash, etc.

I want you to feel informed about this new diagnosis or the changes with your body. I want you to walk into your appointment feeling knowledgeable, and ready to take charge of your health care.

Keep a running list . I want you to keep a running list of your research and include your list of questions. There are SO many easy ways to do this now! I am a huge fan of the notes app on my phone to keep lists of things as they pop into my head during the day. I can edit my notes whenever I need to add an idea, remove a question, or edit the thought. If you prefer writing everything down by hand in a planner, or you write things down in a notebook that you keep in your purse or a pad of paper in your work bag, you can do that too! I want you to pick something that works for you and your routine to be prepared for your appointment. It’s important to make sure that where your notes are located is accessible. Some of our best thoughts or ideas can come to us while we are getting ready in the morning, working out, talking with a friend or taking a shower. It is helpful to have that running list handy so you can quickly jot down that new idea or question during or immediately after that moment.

Pay attention to your body . Pay attention to what makes you feel better and what makes you feel worse. Does your stomach hurt every time that you eat a certain food? Do you get headaches every morning, but as the day goes on, the headache goes away? Does your back hurt when you sit down for long periods of time, but you notice that when you are walking, the back pain feels better? I want you to notice these changes in how you feel and add it to your running list.

Use your fitness tracker if you wear one. Do you wear a fitness tracker like an Apple Watch or Fitbit? Use your fitness tracker to help you keep track of how you feel. Do you have a headache? Do you feel “off” in the middle of your workday? Check your heart rate on your fitness tracker and add the event to your running list. These could be important clues for your health care provider to determine what is going on with your body and how to make you feel better.

Bring your list with you! Please, don’t forget to bring the list with you to your appointment! This is why I usually recommend keeping notes on your phone, because we typically bring our phone, keys and wallet wherever we go. If you can, leave your notebook or pad of paper near those essential items so that way you don’t forget your important running list.

Ask about lifestyle changes. Some adjustments to your lifestyle can go such a long way with improving how you feel! These changes such as tweaking your grocery list to include more fresh foods, reducing alcohol intake, drinking more water instead of soda, walking three times a week, the list goes on and on. In some cases, people can transition their lifestyle so that they can reduce medications, or they do not have to take the medications at all. For example, some people that have high cholesterol can lower their cholesterol with diet and exercise. Another example is that some individuals with hypertension (high blood pressure) can reduce the dose of medications with eating healthier foods, quitting cigarette smoking and/or exercising regularly.

Ask for resources. Don’t be afraid to ask for help . This is why healthcare professionals are here! The healthcare providers can’t help you if they don’t know what else you need . Worried you may not be able to afford the best option for you? Be open and let your provider know so that they can offer you free or discounted treatment. They can connect you to resources to help you achieve your health goals. Some examples of resources could be support groups, food pantries, transportation, smoking cessation classes, other treatment facilities, etc.

Let’s be real ; you will pay the same copay or cost for that appointment whether you get your questions answered or not. Please remember that this appointment is about YOUR time , YOUR health , and YOUR investment.

Welcome!

Thu, 24 Aug 2023 18:19:28 GMT

Welcome to Rael Thymes Health Advocacy Blog!

This blog is dedicated to all things about wellness, healthy lifestyle habits and advocating for your own health.

I am passionate about this topic professionally as a nurse, and personally, as I continue to embark on this journey to health and wellness. Health is so much more than taking a pill or counting calories and steps. I want us to all learn and grow together about what habits and changes can be made TODAY for a better quality of life.

Throughout this blog, I will post about healthy food, alternative medicine, supplements, holistic treatments, exercise, and even share progress about my journey. This blog will also cover how YOU can take charge of YOUR health.

If all of this sounds like it could be of interest to you, please continue to view my blog! I look forward to learning and growing with you!