8 Easy Yoga Moves for MS - Do this in the morning and see what happens

Many of you know how important yoga has been for my success with MS.  It is something that was practiced before getting sick and continued through my illness.  My practice may not have been the most dedicated but it has always been there in some form or another.  The calmness it brings to my life, and the fitness and strength it provides is amazing.  Basically it feels like a massage from the inside out.

Here is a very EASY faux-ga Yoga routine for MS patients.  This simple routine is all done sitting down and lying down.  No need to stand.  It can even be done in a bathtub, sort of.  There are many resources for true Yoga but these are adjusted exercises that work for me.  

1.  Grateful Breathing:  Sit, cross legged, hands at chest in prayer position, welcome this time for your practice. Let go and breath deep for the next seven minutes.  Surround yourself with an invisible hug of positive energy.  Bring to mind gratitude toward something in your life.  Acknowledge and enjoy this feeling.  Either stay here or bring to mind another grateful moment.  Savor this moment and next seven minutes.  Bring to mind your breathing.  In through the nose, exhale through the mouth. Think positive in, negative out.  Breathe deep into your stomach on the inhale, feeling it expand like a balloon.  On the exhale squeeze out all the air by pressing your belly button back toward your spine.  Think of a tube of toothpaste with all the air being exhaled.  Breathe in deep again and exhale.  Make sure you are forward on your sits bone and use a blanket if needed.  The circle of energy through your body will be most open to change and healing in this position.  Continue this for 6 deep breaths.

2. Chest Opener:  On a big inhale, open hands and stretch elbows and shoulders back, squeezing shoulder blades together behind you. Exhale everything out and bring hands back to prayer position.  Repeat this for six deep breaths.  Do not push yourself too hard.  Be compassionate and listen to the body.  Go where it's comfortable.

3.  Spine Straightener:  As your are sitting, think about your alignment. Is our chin sticking out?  Or is an invisible thread pulling the crown of your head up toward the heavens and your sacrum is stretching toward the floor?  Be aware and adjust accordingly, using this visual to continually stretch yourself open.

4.  Neck and Shoulders:  Gently pull your right ear to your right shoulder, stretching the outer left side of your neck.  If you like, place your right hand over your head, finger just above the ear and carefully help you reach the stretch desired. Gently rotate your chin around in circles and find what feel good for you.  Make sure to stretch on both sides.   Now, shrug your shoulders up to the sky, rotate them back, down and forward, making large circles,  Complete a few in each direction.  Feel the openness in these areas and acknowledge the stagnant energy leaving your body and making room for freshness and rejuvenation.

5.  Reclining Cat:  While sitting on your bum with knees gently bent and feet on floor in front of you, place your hands gently on the outside of your knees.  On in inhale, stretch up as tall as you can while sitting with body close to knees., head up, back arched, eyes toward the heavens.  Big inhale.  Then exhale it all out with an open mouth and let your back roll backward toward the floor.  Big inhale and stretch up straight and tall by your knees.  Exhale and roll back, stretching all the little and large muscles.  While in the exhale position, gently rock side to side, massaging your sacrum.  Repeat this four more times for six deep breaths in all.

6.  Sage Twist:  While sitting on the floor, legs stretched out, we are going to take our right leg, knee bent, and scoot the heel as close to you as possible.  Sitting up tall, feel the stretch this provides.  Then if you want more, place that right foot on the outside of your left thigh.  Now, if it's available, take the left leg and bend it so that the left heel is near your right buttocks. This should be called the pretzel. Where ever your foot and legs are we will begin the twist. On in inhale stretch you right hand up tall and on the exhale, gently twist to the right and place right hand on floor behind you.  On the inhale stretch the body tall, on the exhale twist to the right a little bit more.   Take 4-6 deep breaths and then unfold.  Shake everything out and do the other side.


7.  Dying Insect:  roll on to your back and take all arms/legs/tails and shake them out above you.  Be a wiggly worm and take a couple of good breaths, exhaling any last negative energy in your body.

8.  Shavasana:  Time to relax. Lie down on your back on your mat.  Legs about 18" apart and hands about 8" away from sides of body.  Let everything sink to ground and relax.  Feel the body restoring.  Allow your body to fee this as safe place.  Stay in this place a couple of minutes - as long as you want.  Enjoy and appreciate.

9.  Thankful Breath:  Use your arms to raise from the ground and seat yourself with hands at prayer position. Breath deeply, acknowledging the time and energy put forth in this simple but effective and refreshing series.  Take a couple of deep, thankful breaths.


10.  I've got this!  You can end with a prayer or a namaste but I like to say to myself, "I've got this!".

Only do what feels good and don't push your body too hard.  No pushing through pain. We are gentle, compassionate toward our bodies.

This mini routine is a great way to get started and keep motivated.  Not too difficult but easy and gently on the MS.

#takethatMS 

Massage Benefits MS

Many folks have asked about the benefits of massage for folks with MS.
Bottom line, I prefer spending my money and health on massage than on many of the Western "medicines" created for MS. Which don't seem to be true medicine. They are drugs that cover up the symptoms. So how do we reduce the symptoms and treat MS proactively?

Massage!
Among other ways to live healthy including nutrition, exercise, and spiritual well being, massage is a great physical way to remove toxins from our bodies. Whatever caused our MS or whatever exacerbates it, the one thing we can do is keep our body as clean as possible.
Now this is not always easy. Trust me! Coffee, tobacco, alcohol, artificial sweeteners, fake foods, artificial or fake anything can send MS into a tizzy.
The goal always is to reduce these toxins and increase MS beneficial foods, such as cooling mung beans and detoxing apples.
One thing we can do to remove toxins is to have a massage. And what a treat it is!
Massage seems to help in several areas:

• Spasticity
• Pain
• Fatigue
• Poor circulation
• Mental wellness...ahhhh....

The National MS Society has good information about massage and bodywork therapies click here. Here is the NMSS summary of how massage effects (or not) the course of MS.

"Massage and the underlying disease of MS

While massage can be helpful in relieving stress and inducing relaxation, it has no effect on the course of MS. A 1998 study investigated the effect of massage in people with MS on:

• relief of anxiety and depression
• improvement in mood, self-esteem and body image
• increased ambulation and improved physical and social functioning.

The study used self-reports by the participants and found that, at the end of a five-week period, physical and social activity had improved in the people receiving massage. Those in the massage group also reported a decrease in depression. There was, however, no improvement in grip strength and only marginal improvement in ambulation."
So, keep up the massage and add some strength training or yoga to keep those muscles strong!
Lance Armstrong's LIVESTRONG.com talks about the benefits of massage on pain in MS sufferers. By reducing pain, massage can help folks become more mobile. Less pain = more movement. Folks withnMS don't want to be in bed. Sometimes we don't have much choice.Massage & Bodyworks Magazine has done their research with regards to MS and massage presenting us with one of the most comprehensive yet simple to digest articles summarizing MS, the disease, along with the benefits of massage. Click here for more. "For the MS patient, a well-being approach for addressing body, mind, and spirit is essential to combating the effects of the disease. Helpful self-care can include a daily routine of tai chi or yoga, meditation, and attention to diet." They get it. They get the disease and seem to understand what we need to feel better. Many therapists, especially in the Northwest where prevalence is higher, jphave numerous MS clients. Crowell is one of them:"With her extensive MS experience, Crowell says she has learned the importance of balance between releasing spasticity and maintaining enough tone for the client to function. "If you relax someone with MS too much, they can’t walk when they get off the table. They use the spasticity to keep them erect." By implementing a reflex response technique, she reduces spasms without decreasing tone. The client is better able to maintain standing balance, and for those who are not ambulatory, core stability is increased so they can sit better. "One of the things people tend to lose is control. You are working with refining the amount of contraction they use with a given movement." Wow! This is some great stuff. A must read for all with multiple sclerosis. Click here for full articleHere is a summary of MS symptoms. All can be helped with the right massage! The American Academy of Neurology talks about the most common massage techniques used for reducing pain in MS patients:Craniosacral massage: Light pressure is applied to the head, neck, and spine to ease tension and compression. This type of massage is not appropriate for people with conditions that could be affected by intracranial pressure changes, such as acute aneurysm, cerebral hemorrhage, or hydrocephaly.Lymphatic massage: Light, rhythmic strokes are used to improve the flow of lymph (a colorless fluid that helps fight infection and disease) and get rid of waste throughout the body. Lymphatic massage is often used to reduce post-surgical swelling and to help heal sports-related injuries.Myofascial release: Pressure and body positioning are used to loosen and stretch the muscles, fascia (connective tissue), and related structures. Both physical therapists and massage therapists who are appropriately trained use this technique.Reflexology: Specialized thumb and finger techniques are applied to reflex points in the hands and/or feet.Shiatsu: Gentle finger and hand pressure are applied to specific points on the body to relieve pain.Swedish massage: A variety of strokes and light-pressure techniques are used to enhance blood flow, remove waste products from tissues, stretch ligaments and tendons, and ease physical and emotional tension.Trigger point massage: Pressure is applied to trigger points (tender areas where the muscles have been damaged or where tension accumulates) to alleviate muscle spasms and pain.One of my favorites? Lymphatic massage...you can feel the toxins being squeegeed out of you! But I love them all. In fact, I'm off to get one now! What's your experience? Pro massage or toss it?

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NEW Radio Show - Girl with MS launches weekly radio show!

Join me every Sunday, 5:30PST / 8:30ESt on MS and ME radio, part of the MS Global Support Network.  

Archived radio shows found by clicking here.

Want to be part of the show?  

 Comment below - we would love to share your MS story on Girl with MS!   

MS Medicines at a BIG savings!

MS sees no borders, neither does the GirlwithMS.com  

Medicine is expensive and many folks can not afford their treatments.  I am proud to off YouDrugstore.com as an option.  This is a Canadian company and can save patients up to 80% off of very expensive drugs.

The image below represents general pricing and not necessarily from youDrugstore.com. 

One of my passions is supporting American businesses but let's be honest, they are over the top expensive.  The main reason for prescription drug prices higher in the United States than anywhere else in the world is the existence of government-protected “monopoly” rights for drug manufacturers.  

For more information check out this article:  Why US Drugs Cost So Much More

Have Questions or Concerns?    Check out these facts: 

• YDS is upheld by stringent Canadian Food & Drug safety standards.
• They only source from Canada to ensure quality/safety/efficacy of medication sold
• All orders *must* be accompanied by a legitimate prescription as an on staff doctor does verify before orders can be filled. They have a strict policy about this to maintain their approval and good standing with regulatory bodies
• They are certified and endorsed both federally and provincially by by CIPA (Canadian International Pharmacy Association) as well as MIPA (Manitoba International Pharmacy Association) and in good standing as a BBB Accredited Business.
• Also verified by PharmacyChecker, an independent 3rd party which verifies online pharmacies for safety/legitimacy.
• Free standard shipping on ALL orders over $100 and low rates for orders under $100.
• Prices marked in local currency so Americans can shop in USD
• Fonts are large and easy to read for elderly and those with vision issues
• Easy to use website. Prescriptions can be attached from your device/computer as an image snapped with a smartphone or other type of camera/image device.
• Search for products by name - brand name and generics available (but they can only fill what the doctor has prescribed so if the RX is for brand, customer can only order that and vice versa if generic).
• Up to 80% savings made possible simply due to government and regulatory differences between U.S. and Canada. Canada has caps on how much businesses can profit off sale of drugs which means no price gauging as unfortunately is common in the U.S.
• Registering for an account is free
• Customer service is available during business hours, M-F where needed and YDS strives to ensure professional, courteous service for all.
• Packages are shipped discreetly with privacy in mind.
• 90 Day Return policy and satisfaction guarantee for customer peace of mind
• Over the counter drugstore products available
• Accept Visa/Mastercard/Discover or a paper check.
• YDS does not sell controlled substances or those flagged as highly addictive (i.e. Opiates)
• They will price match against other CIPA-accredited pharmacies where price is lower (customer must provide proof - info in FAQs).

I hope this is helpful! For more, you may want to review their FAQs here: https://www.youdrugstore.com/faq.html

Upcoming Paid Study on Multiple Sclerosis!

If you haven't already signed up for the MS Neighbourhood Research Project you still have time to do so. Check out the detail below

Hey peeps:  Here is an awesome way to say #takeTHATms.   Making money because you have MS!  

  Are you a Canadian living with MS?  

Well, now its time to get paid for it!   Check out this really cool project out of Toronto by Self Care Catalysts.  

Patient empowerment through self care and research

Upcoming Paid Study on Multiple Sclerosis:

We are conducting a study among people with Multiple Sclerosis to understand the impact of their condition on their quality of life and how it impacts their day-to-day decisions making.

Have you been diagnosed with Multiple Sclerosis (MS)? If so, we'd like to invite you to participate in an upcoming paid study on your MS experience.

The study involves completing a 14-day journal about your MS experience, and a confidential phone interview.

You may be eligible to participate if you are:

·       Above the age of 18

·       Have been diagnosed with MS
and MUST live in CANADA! 

If you are interested Click HERE to participate in this study, please take a few seconds to complete a quick survey

If you have any questions please call 1 844 475 4637 or email us at linda@selfcarecalatalysts.com.

Self Care Catalysts is a patient solutions, intelligence, and analytics company deriving value from patient-centered real world evidence to inform product life cycle management and behavior change interventions.

Our belief is that when patients are informed, respected, and engaged, they make better choices. Better choices mean better health outcomes. Therefore, it is important that patients’ views are well-represented in healthcare through the generation of real world evidence.

Our mission is to promote self-care behaviors among patients, while enabling patients to contribute their behavioral data to support important research across the product lifecycle, such as drug discovery, precision medicine, and development of support services and programs that are specific to the community. 

“Patients will build and own their health data.”

This blog post was sponsored by Self Care Catalysts.  Thank you for making a difference in the MS world!   .   

Life with MS

Thank you @positivelivingwithMS and @hanyagordan for this perfect meme. #takethatms

Be the Reason Someone Feels Better Today - and make a few bucks!

UPDATE:   5 more spots just opened up.  Want to join us with this educational video program?

INSPIRATION "Be the reason someone feels better today"     You may remember when we filmed some special sessions last winter with Joe?  Well, things are changing and Joe is once again looking for our experience to provide helpful videos for people interested in learning more about MS for his new project: MedQandA.    Want to Help Others AND make a little money?    Interviews takes about 60 mins.  Compensation: $50.   I have a number of available interview slots so let me know if you would like to check it out. It's quite easy.  Over the computer we use special software to chat about life with MS.  There are about 20 questions. Then, when we are done, a nice person comes in and edits all the bleeps and blunders out and voila! A beautiful, informational video of you sharing your thoughts on MS is created and will be available for anyone wanting more information about this illness.  If Interested or would like more information, please email me at thegirlwithms@gmail.com with "interview" in subject matter.   Or click here to fill out a contact form. Interviews start next week!  Looking forward to chatting more about this opportunity. Caroline 818-585-5660

Essential Oils and Multiple Sclerosis

What is multiple sclerosis and how might essential oils help?

(I am not a medical professional - these are just my thoughts and those of others) 

According to the National MS Society:

"Multiple sclerosis (MS) involves an immune-mediated process in which an abnormal response of the body’s immune system is directed against the central nervous system (CNS), which is made up of the brain, spinal cord and optic nerves. The exact antigen — or target that the immune cells are sensitized to attack — remains unknown, which is why MS is considered by many experts to be "immune-mediated" rather than "autoimmune."

And we know MS as being a royal pain the rear. So how can we learn to live just a bit better?  Because sometimes it just takes a "bit"!

With this in mind, it's time to try some natural solutions that might help calm the autoimmune response and find overall health in the body, mind and soul. Time for essential oils!

I have had positive results using several oils for everything from sleep, nervousness to clearer breathing and wanting more energy. I have found better living through essential oils. Quality of essential oils is a must. The highest quality insures the safest and most effective way to use essential oils whether it's ingested or used topically.


Another article: Essential Oils - a deeper look into its benefits

The beginning is always the toughest. Taking that first step. Well, I did and I am not looking back! Essential oils are helping me manage my MS so I can live better. There is a lot to learn about which oils might help you for which MS symptom.

Check out the 10 top smelling essential oils

Time to change your medicine cabinet!

I am excited about continuing to change my medicine cabinet! Essential oils can help with many issues, medical, mental or physical. I started with the Oil solution for allergies, asthma and it sold me!
One inhale and ten times better.

Another article: Essential Oils - a deeper look into its benefits

In learning more about essential oils and multiple sclerosis I came across the following protocol for possibly helping with MS:

I found the following protocol on the internet years ago. This is NOT my protocol but I followed it for a bit (7 days) and found it helpful.  Every time

Please remember:  I am not a medical professional and do not make recommendations just suggestions that you might want to check out further.  Sometimes you got to try everything to see what works for you.

a possible MS protocol with essential oils - 

While each person presents a unique health situation, I recommend that protocol for each is customized to match their healing requirements. A general rule of thumb for managing multiple sclerosis is to reduce inflammation, sooth nerves, provide a calm energy, provide comfort to aches and pains, and to enliven those numb and tingling areas.  With this in mind here is a general Protocol for multiple sclerosis using essential oils, adapted from a variety of sites and personal experience:

Essential Oil Users Have Found The Following To Assist In Multiple Sclerosis Support:

The Life Long Vitality supplements are suggested by some.

Initial Cleanse

Depending upon health of patient, start with the GX Assist and the PB Assist in a protocol of 10 days GX, 5 days PB, wait 10 days and repeat, wait 10 days and repeat. Do this quarterly. This is a cleanse specifically designed for auto immune disease.

Drop 2-3 drops of Frankincense under the tongue 4 times a day for two weeks.

Another article: Essential Oils - a deeper look into its benefits

Ongoing Support:

Continue the Lifelong Vitality supplements

Morning: Topically apply Peppermint to the bottoms of the feet, take internally, and diffuse.

During the day: add 1-3 drops of Lemon to each glass of water. (drink lots of water-use glass containers ONLY)   and ONLY if FRESh lemon is not available (fresh is always best!) 

Evening: Topically apply Frankincense to the bottoms of the feet, take internally, and diffuse.

Make a mix of following MS recipe:

· 10 drops Helichrysum

· 10 drops Frankincense

· 10 drops Sandalwood

· 5 drops Basil

· 3 drops Peppermint

Rub 1-3 drops of the MS recipe on brain reflexology points, the forehead, temples and mastoids (just behind the ears) and massage 6-8 drops of oil blend from the base of the skull down the spine

-I personally do not take essential oils internally.  Everyone is different.  Do what you want and feel best for you.  Diffusing and topical application seem to work just great for m!  

Additional Ideas:

Other ideas (Listen to your body, it will tell you what you need). Consider the following for their benefits:

· If a flare up or an exacerbation occurs layer (topically apply one oil after another with 1 to 5 minutes between) Peppermint and Frankincense on the bottoms of the feet and/or the affected area.

· If discouraged diffuse Citrus Bliss or other uplifting oils.

· To prevent picking up a infectious disease (that might trigger an exacerbation) diffuse OnGuard or Purify regularly. Rub OnGuard on the feet nightly.

============

Also consider these oils in supplemental ways:

· Helichrysum – strong regenerative properties for nerve tissue

· Sandalwood – similar properties as frankincense (antibacterial, antiviral, soothing)

· Clove – one of the strongest agents to kill pathogens

—
Check out the 10 top smelling essential oils

Another article: Essential Oils - a deeper look into its benefits

 I had never heard of helichrysum before. (I have helichrysum on order!) it's part of the daisy family, asteraceae. I will check it out more on this oil. Looks promising!

There are many benefits to using essential oils for holistic health and wellness. Any time we can find alternative ways to reach a healthy life, it's worth it!

It's time to be aware of what we put in our bodies.  And while essential oils are not medicine nor will they "heal" your MS, there are oils that can help some of the symptoms seem not so bad.

Other favorites of mine: 

Leg cramps:  lemon grass, basil
Sleeping issues:  lavender, cedar wood, serenity
Nerve pain:  aroma touch, past tense.

What are some of your favorites?

Another article: Essential Oils - a deeper look into its benefits

Win a FREE Cooling Headband from CoolTure

Many of you have seen me sporting one of my Coolture Cooling Headbands.   These are one of my absolute favorites to have with me.  They're small and can fit in a purse or small bag.  SO, we are giving one away!

This is an EASY Contest to enter - but the award is quite valuable.

Yes, you could just go to the website and purchase one - especially right now as they are on sale.  And the colors and options are so plentiful!



But wouldn't it be more cool to actually take a picture of you saying #TakeTHATms!

Share it socially and follow @CooltureUSA. That's it and you automatically enter to win a FREE one of these cooling headbands.


In the meantime - let us know what color and pattern you like best:

Here I am sporting my turquoise bandana headband: 

So...How do you say #takeTHATms?  

Winner will be randomly drawn on August 31.  

Creating Your Own Health - Supplements for MS

Time to take charge with your supplements and say #takethatMS!  

We talk a bit about diet and nutrition but it is time to share some information about supplements for multiple sclerosis.  There are a variety of ones to check out if you have MS, and to discuss with your neurologist about the possibility of taking them or not.

The following supplements all have scientific research showing that they have the potential to be helpful for MS patients.  This does not mean you should go out and take all of them at once, but definitely do your research and talk with your medical research.

These articles are all fact-checked, substantiated, written by me and posted on Healthline.com.

Vitamin D - Vitamin D May Help Prevent, Treat Multiple Sclerosis

High Dose Biotin - a Study Looking at High-Dose Biotin as a Treatment for Multiple Sclerosis

Medical Marijuana - Marijuana Touted by Some as a Treatment for Multiple Sclerosis

NRF2 activators - How Oxidative Stress Affects Multiple Sclerosis

It is nice to know that there are some steps we can take to creating our own health.  There are other supplements we will look into but this is a good place to get started!  

What are some of your favorite ways to say #takethatMS?   

Remember, I am not a medical professional, and share my own personal experiences and research.