Healthy Mama · Healthy Mom

Sleep-The Most Important Exercise

Yes, I just said most “IMPORTANT” exercise. That’s because it is.

sleep

 

Unfortunately, people do not talk about the importance of sleep very much. But, you can bet your “bottom dollar” that it is a very important factor to having a healthy life.

I was just talking the other day with a women who was telling me about how awful her sleep was. She then began to tell me that she was working out all the time, trying to eat healthy and doing “everything she was supposed to be doing”, but still suffered from insomnia. I told her, “all that stuff is great, but if you don’t sleep and are always exhausted, what’s the point of all that other stuff?”

More people than you think suffer from sleep disorders, whether as a permanent disorder, or a seasonal thing.

Sleep Disorder Statistics:

50-70 million US adults have a sleep disorder.

48.0% report snoring.

37.9% reported unintentionally falling asleep during the day at least once in the preceding month.

4.7% reported nodding off or falling asleep while driving at least once in the preceding month.

Drowsy driving is responsible for 1,550 fatalities and 40,000 nonfatal injuries annually in the United States.

Insomnia is the most common specific sleep disorder,  with short-term issues reported by about 30% of adults and chronic insomnia by 10%

3–5% of the overall proportion of obesity in adults could be attributable to short sleep

(https://www.sleepassociation.org/sleep/sleep-statistics/)

How does lack of sleep affect you?

My third born son, Josiah I don’t know about you, but if I don’t get enough sleep, I am a pretty cranky person. I aint gonna lie. Sleep not only affects my mood, but obviously my energy during the day. With 4 kids and a myriad of responsibilities…that just won’t work for me! Sleep is a treasure to me, and it should be to you too!

“Those who report poor quality sleep also report poor quality health.

Overall health was highly associated with sleep quality.  Sixty-seven percent of those with less than good sleep quality also report “poor” or “only fair” health, with 27 percent reporting otherwise “good” health. Low life satisfaction and high stress were also related to sleep quality. Groups that reported poorer sleep quality were those with an annual income of less than $20,000, those with education levels of high school or less, and Americans between 30 and 64 years old compared to younger American adults ages 18-29.

Women are more likely to report insomnia symptoms; men are more likely to say they snore, supporting previous data that have shown women are more commonly diagnosed with insomnia and men with sleep apnea.”

(https://sleepfoundation.org/media-center/press-release/lack-sleep-affecting-americans-finds-the-national-sleep-foundation)

Why is sleep THE MOST IMPORTANT EXERCISE?

bicep
Me getting my “sweat” on

In my opinion, exercise and sleep go hand in hand. Yes, exercise is very important, but if you don’t have the proper amount of sleep, then it doesn’t work; you just don’t have the energy for it. You could work out and eat healthy, but if you don’t sleep enough….it’s defeating the purpose. The only thing you’ll end up doing for yourself, is wear yourself out!

I think as mama’s especially, we need to get our health priorities in check first. Before we start a new diet, or go on a new workout plan, we need to get our sleep down first.

Nevertheless, Sleep and exercise go hand in hand.

“People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week, a new study concludes.

A nationally representative sample of more than 2,600 men and women, ages 18-85, found that 150 minutes of moderate to vigorous activity a week, which is the national guideline, provided a 65 percent improvement in sleep quality. People also said they felt less sleepy during the day, compared to those with less physical activity.” (https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep)

If you don’t sleep well, you don’t exercise well. If you don’t exercise well, you don’t sleep well.

Yes, there needs to be a balance, but like I said before…you need to make sleep a very important priority! Especially when you have a husband and or kids to tend to. When I’m sleep deprived, I am cranky, short, easily agitated etc. That just doesn’t work If I am trying to be loving, kind, patient…

Now, before children, I was able to take naps. Does anyone here remember NAPS???? I do….vaguely. Nowadays, I would be lucky to get 5 minutes! I guess that’s just the mom-life.

But, back to the subject…

Sleep is so very important.

Some Practical Tips…

If you are like me, I get a “to do list” going round in circles in my mind, right about bed time.  My husband always says, “ok…lets go to sleep now”, turns over and is literally asleep! It drives me nuts, because usually, I have to “wind down”. I need to slowly turn my brain off. I usually read a book, watch a show (usually for about 15 minutes before I pass out), read emails etc. before actually falling asleep.

Even with my exercise and eating right, I still struggle with falling asleep sometimes. Maybe this is you too. With all that being said, here are some tips for falling asleep AND having a healthy nights sleep…

  1. Limit your “screen time” before bed. Studies show that “The blue light emitted by your phone, tablet, computer, or TV is especially disruptive.” (Helpguide.org) It is generally a bad idea to watch a show (like I do sometimes), read articles, scroll Facebook etc. It does nothing but stimulate your brain, not relax you.
  2. Exercise during the day. Exercise is a great way to achieve weight loss and to give you that “burst of energy” during the day, but most importantly, it allows you to sleep better at night!
  3. Control your exposure to light at night. Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert.
  4. Watch what you eat. Watch the caffeine intake mamas! Caffeine, sugar and carbs can be a bad thing in excess. “Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep. Also, don’t eat a heavy meal at night.” -(help guide.org)
  5. Clear your mind before bed. Stress can be a huge factor in lack-of-sleep too. God tells us to “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God” Phil 4:6. Praying as you are falling asleep is awesome. It is one of my favorite ways to fall asleep.

There you go! Now you know my “shpeal” on sleep, and how incredibly important it is for your health as a whole. I hope that this post was encouraging!

Be sure to “like” this post, and share it so that others can learn about how important sleep is! Thanks!

God Bless!

-Z

 

 

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Tubal-Ligations & Crap

Today I will be exploring the effects of getting a tubal-ligation, and all the “crap” associated with it. The truth behind the surgery…

The Struggle Was Real

the struggle

About 20 months ago, I had a tubal-ligation. Although I struggled with the choice to get it done for a little while, I eventually went ahead and got the surgery. It sucked. Hard-core…

Now, you might be wondering why I struggled with the decision to get a tubal-ligation. It was not because I wanted more babies. I DID NOT. Although children are in-fact a blessing from the Lord, I knew my limits. I knew that I was not cut-out to be one of those mothers who has 15 kids. I’m just not. And guess what? THERE’S NOTHING WRONG WITH THAT.

I struggled with getting it because I have heard that there are small chances of side-effects that are less than pretty. I heard that there could be complications that could have a lasting effect on hormones and all sorts of other female issues.

I knew the risks, and to be honest, at the time I didn’t care. I was so overwhelmed with a new baby and 3 other young children, and I guess you could say I was just desperate. I didn’t know what else to do. My husband has had a strong conviction to not get “fixed”, and I decided to respect his conviction. He didn’t necessarily want me to go ahead it with it (because he would have been fine with 15 kids! lol), but I made the decision and asked if he would support me. He said he would, even if he didn’t really agree with it. So, I went ahead and did it.

Pain, Pain and more Pain!

Immediately after the surgery, the doctor came and checked on me (I was in a fog after the anesthesia) and nonchalantly said, “oh, and I accidentally perforated your uterus, but that’s ok, it was very small”. I was like, “what the crap did you just say???”. Needless to say, I was not happy with that meanie-face…I mean, doctor.

At the time of the surgery, I did not realize the pain that would ensue soon after the pain meds wore off.

pain

Now, I had 4 babies all “naturale”. No pain meds, no epidurals…just natural. Let’s just put it this way…The pain from the tubal-ligation was infinitely worse!!! I didn’t realize that I would be literally “laid-out” for 2 weeks straight! I

 

didn’t plan ahead and get help with the kids, cooking or anything!

My sister-in-law came to visit a couple of days after the surgery and found me bundled up in a blanket, stretched out on the couch, in utter pain. She asked who was helping me with the kids, cooking and house stuff. I said, “no one. Brian (my husband) has to work”. Bless her soul…She was appalled and went to work “nursing me back to health”. She was a god-send and such a blessing in that critical time where I was in intense pain.

Needless to say, there were apparent side-effects. Not to mention the horrendous pain. I wasn’t able to work out for over 6 weeks, and even after that, I had severe cramping and pain “down yonder”. It took a good 4 months before I felt comfortable with exercise.

I finally realized that all of the debate over side-effects from this surgery were founded, and that I needed to research what I could do to avoid more pain.

Side Effects

Side-effects from tubal-ligations are wide-ranged. They obviously differ with each woman.

Some potential risks include:
  • Bleeding from an incision or inside the abdomen.
  • Infection.
  • Damage to other organs inside the abdomen.
  • Side effects from anesthesia.
  • Ectopic pregnancy (an egg that becomes fertilized outside the uterus)
  • Incomplete closing of a fallopian tube that results in pregnancy.

https://www.hopkinsmedicine.org/healthlibrary/test_procedures/…/tubal_ligation_135,27

I know! These sound nasty, right? Well, they are! I had at least 2 of those bad boys, and I am convinced that my discomfort was from the surgery itself.

Heres what a doctor said about getting a tubal-ligation:

“What this (the surgery) often does is affect a woman’s ability to make progesterone more so than estrogen for reasons that are not well understood. She can be left estrogen dominant, it’s a tricky term, but it really means progesterone deficient allowing estrogen effects to dominate. Estrogen becomes the dominant hormone.

This can cause severe mood swings, irritability, headaches, and even migraines. You can start swelling and have fluid retention. It can be mild, moderate, or even devastating. Just like PMS, some women are affected mildly; some are devastated by their symptoms. It’s the same cause even though the woman with PMS maybe didn’t have her tubes tied. It’s progesterone deficiency allowing estrogen to dominate. Fibroids, fibrocystic breast disease, endometriosis, ovarian cysts – these are other things that are caused by progesterone deficiency.

The biggest problem may be that progesterone’s your biggest bone builder, and it’s very important to help the brain repair itself. Progesterone’s probably your biggest anti-cancer compound. What we know in women that do not ovulate is that they have a 540% increase in breast cancer, a 1,000% increase in overall cancer mortality. These numbers are greater than the difference between smokers and non-smokers. I’m not saying that you make no progesterone, but you’re not making enough to balance the estrogen you have, causing symptoms that can be quite severe, threatening your bones, and also, in my opinion, raising cancer risks…” https://www.hotzehwc.com/2016/08/hormonal-after-effects-of-a-tubal-ligation/

Obviously, I didn’t research some of these things, or maybe I didn’t want to research them because I knew there would be risks. As I said before, I was so desperate at the time, that I felt the need to do “something”.

A Different Route

girl alone

If I had known all the risks involved, I may have a chosen a different route. For now though, all I can do is to  continue to be as healthy as I can, and continue to monitor any abnormal health issues. I can also try to dissuade some women from getting this surgery.

With that in mind, would I advise any other couple (or woman) to get a tubal-ligation? Probably not. Although I understand that some people may need to “do something” to reassure themselves that they are done with babies, I would not advise this surgery knowing what I know now.

There are so many other routes that you can take as a couple, and I would encourage you to research all these different options before getting this surgery.

 

Please don’t let anyone tell you what your own convictions should be. If you feel like you are done with babies…THAT’S OK! If you are on the fence about getting this done, than by all means, pray and seek advice before doing anything permanent. I’ve known a lot of woman who regret getting this surgery. A lot more woman than you think actually do regret it.

I hope that this post was enlightening and encouraging. Have a blessed day!

-Z