I'm back again with another "Burning MS Question" from my virtual mailbag. This question is one I hear so often, so let's get started!
Question: How do I get started on an exercise routine when I have so many aches and pains and fatigue?
Answer: Exercise in comfortable positions. There are a LOT of exercises you can do that are in a seated position! Seated exercises are great because it means you don't have to worry about balancing. Also, there is less weight & pressure through your back and legs when you're sitting vs. standing, therefore reducing the amount of aches and pains. You may find THIS VIDEO with examples of seated exercises helpful.
Additionally, the stronger your core muscles are, the better mobility and strength you'll have... resulting in less fatigue and fewer aches/pains! Believe it or not, there are a LOT of ways you can strengthen your core without ever doing sit ups or putting yourself in an uncomfortable position! Check out my Total Core Program to see if it...
I recently asked my social media following to submit questions you have regarding MS - from symptoms and lifestyle changes to disease progression and management. I received dozens of messages and I'll try to address all of them eventually. Each week I'll open up the virtual mailbag and answer one question. Thank you so much for participating; knowledge is power so...here we go!
Question: What exercises can I do to help me lift my leg?
Answer: This is a great question and the answer might surprise you! The best exercise to help you lift your leg is to practice lifting your leg in the exact position you're having difficulty in. For example: if you have a difficult time lifting your leg to get into bed, then you should practice sitting at the edge of your bed and lifting your leg up. Even if there is little or no leg movement occurring, practicing this allows your brain to create a neural connection from your brain to your hip flexors so that you can lift your leg (thank you,...
How to *Train Your Brain* to Improve your Strength & Energy!
Have you heard of Neuroplasticity? It is extremely important to not only understand what it is, but also it's impact on YOU!
Neuroplasticity is the ability of your brain to create NEW pathways for a movement to occur! This means that whether you have NO movement, or little movement, your brain is able to create a new neural pathway from your brain to the muscle.
This new pathway means increased strength in the muscle! The way to get neuroplasticity to work is by consistent repetition. Aka: practice practice practice!
> > > Watch this video to learn the nitty gritty about Neuroplasticity & how you can start utilizing this strategy TODAY to improve your strength & energy!
Thank you for watching! I hope you are feeling more inspired & ready to conquer your life with MS!
Interested in learning more ways to help you conquer your MS symptoms? Check this out!
For more videos like...
Did you know that this week is Random Acts of Kindness Week? It begins on February 17th (this past Monday) - February 23rd! I know how much joy I find in treating those I hold dear with small tokens of my appreciation and love for them, so I thought what better way to celebrate even more than by passing on some easy and meaningful ways we can all show some kindness to those in our lives and beyond!
If you have foot drop/drop foot, have you ever wondered how you can improve your walking when your toes just.won't.lift? Here’s my answer :
Iff your ankle isn’t strong enough to lift your toes up when waking forward, try BENDING YOUR KNEE more! This can give you more lift in your leg so that your toes will have more space to clear.
Keep in mind this is easier said than done! It requires hamstring strength + flexibility! If you have spasticity or weakness that prevents you from bending your knee more, you should TRY IT ANYWAY!!
Some bending is better than NO bending + your brain will work to find a neural connection from your brain to your hamstrings when you repeat this exercise!
So... what do you think?! Does this seem doable? Too challenging?
Here in the states, we are smack in the middle of the holiday season! It's a lovely time of year, but also one of the BUSIEST times! The days are shorter and the list of to-do's gets longer!
Some may be wondering how they're going to keep up with all the commotion as well as fit in their exercise routine during this busy time. But, it's becoming more and more obvious (& clinically proven) just how much exercise plays a role in helping decrease MS symptoms! Whereas others might be able to get away with a few skipped workouts during busy times, most cannot afford to.
Have you ever heard of the "Scientific 7 Minute Workout"? It's a full body workout scientifically put together in order to allow all the muscle groups to be activated in a short time span! This combination of exercises allows your upper body to "rest" while your lower half exerts energy and vice versa. Below, is the link to view the blog post & the exercises, posted by The New York Times:
Flu season is here!
I heard on the news last night that more people are being affected by the flu ALREADY! Typically it doesn't peak until February, but it's already on the rise. So I thought I'd dedicate this weekly email to foods you can eat to stave off common seasonal illnesses -OR- reduce the duration of them.
Let's get started, shall we?!
Research suggests ginger can reduce joint swelling and pain intensity! It's also shown to reduce inflammation, increase the speed of digestion, and prevent nausea.
Sipping on Lemon Ginger Tea will provide all the immune-boosting benefits ginger has to offer, while acting as a natural lozenge for the throat.
Both aged and raw garlic contain a type of fiber called fructans, which can help you digest food better and even jump-start the immune system. So if you're experiencing any diarrhea or queasiness during the flu, give garlic a try. To really reap all the benefits it...
‘Tis the season of giving, so I thought I’d give you, my dear friend, the gift of KNOWLEDGE -- I know you’re going to find it helpful!
Today, I wanted to give you THREE tips on reducing the feeling of OVERWHELM as the holidays approach:
1. Plan your day(s) - Know what time(s) you need to be on your A game & allow enough time to prepare!
2. Schedule breaks - whether you’re napping or just sitting in silence; scheduling breaks multiple times throughout the day will reduce fatigue & improve mental clarity.
3. Make time for gratitude - Focus on ONE thing that brings you so much joy that you start to smile just thinking about it! Do this several times throughout each day.
Okay.... one more because I can’t help myself:
4. Ask for help! Don’t try to be Superwoman/Superman .
These are some of the *BEST* gifts I can think of to help improve mobility, strength, comfort, and productiveness! Holidays, birthdays, etc.... this list works for all occasions!
To watch on YouTube, Click Here!
* *Bluelight glasses ($19.99) https://amzn.to/2KCudn7
* *Pill Reminder ($9.49): https://amzn.to/2XzIqpZ
* *WiFi Light Bulbs ($24.99): https://amzn.to/2pCen4w
* *Vogmask ($33.00): https://amzn.to/2O2TcC0
* *Cane Holder ($5.95): https://amzn.to/2Orcyjk
* *Car Cane ($9.99): https://amzn.to/2Qyi863
* *Ice Grip Cane Attachment ($11.00): https://amzn.to/2KBCibk
* *Leg Lifter ($8.99): https://amzn.to/35lruGz
* *The MSing Link (Online MS Wellness Program): starting at $3.50/day: https://www.DoctorGretchenHawley.com
----- Behind The Scenes Sneak Peek: http://bit.ly/TheMSingLink
----- The MSing Link Trial: http://bit.ly/MSingLinkTRIAL
* *Adaptive Yoga Moves Any Body...
Welcome to your weekly "What You Need To Know" where I share with you tips, tricks and tidbits of information to help you get through your day to day life, hopefully, a bit smoother!
This week is all about inflammation OR better yet, things that you might be able to find right in your own cabinets to help you DECREASE your inflammation!
Maybe you're wondering why decreasing your inflammation is important for you to know? The easiest way to sum it up without all the technical terms is that inflammation can release a protein and a type of amino acid that, in high levels, can cause distress on the central nervous system (aka: the brain and spinal cord that MS can attack). And that is something we want to protect, not cause stress to!
SO, diving right in...
Herbs & Spices:
Berries (strawberry, blueberry, raspberry, blackberries)
Broccoli (as well as cauliflower, brussels sprouts, kale)