Everyone’s going through something

No act of kindness, no matter how small, is ever wasted. – Aesop

Sometimes we forget that everyone’s going through something.

So this month’s Health Storylines challenge is to do a small act of kindness.

The best form of kindness starts with being kind to yourself but if you want to broaden that approach there’s a kindness movement you can tap into. It was launched way back in 1995.

RAK unites people around the world through kindness, capping off the week with “Random Acts of Kindness Day” on February 17.

That’s all and good if you’ve enough energy to go around but sometimes you just need to bring it back to the power of one, you.

It’s important to offer yourself kindness. Like love, if you’re kind to yourself, you’ll be kind to others. It becomes automatic.

Therefore over the next seven days do a small act of kindness every day. After a week you’ll find being kind to yourself becomes that little bit easier. To really cement this habit, do it for six weeks.

Health Storylines is a helpful tool to guide you. By using MyJournal you can track good deeds by selecting one of five topics, but the one that fits best is under accomplishments (where you can list any random act of kindness).

Random acts don’t need to be big. It can be things like sharing expensive magazines among extended family members to smiling or saying hello to a stranger in the street.

In MyJournal just tick Box three to enter actions in the Entry panel. It’s a way to affirm and track those moments when you’ve been kind to yourself, or someone else. Next share it with friends or family that can view your story, or just add it to your journal. It’s always there in the history for you to recall. And you can also personalise your Health Storylines according to your condition, to receive additional Tools to better track your health.

Whether you have a chronic illness or not being kind to yourself, and others, releases powerful feel-good endorphins. The act helps you to live more in the present. It also allows you to accept what you can, and can’t, control.

If you need further help to be kind to yourself, try this mindfulness mediation. Previous RoamingRave posts on Mindfulness explain how it takes time and effort for positive thoughts to override the negative. But it’s worth pursuing.

Being kind to yourself when living with a chronic condition is huge part of bearing it. Therefore it’s important others know about your illness so they understand what’s going on. It’s also important to track symptoms. It can help those who may share the same symptoms or experience.

Health Storylines is always seeking people to tell their story. For NETs patients that’s shared under Zebra Tales. But anyone living with a chronic condition (a long-term health condition that may not have a cure) such as Arthritis, Asthma, Crohn’s disease and COPD. If you’d like to share your story, email support@healthstorylines.com.

OK, are you ready to join me in living in the moment with each random act of kindness? You are? Great, just click on this link to get started. 

The author has used Health Storylines since being diagnosed with neuroendocrine tumours in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health. Her story also appears on the app under Zebra Tales

The Importance of Being Optimistic

“Instead of worrying about what you cannot control, shift your energy to what you can create.”  ― Roy T. Bennett, The Light in the Heart

It’s a new day, a new year, and a new way to live your life.

This year all zodiac signs will benefit from the Year of the Earth Pig. Chinese astrology suggests 2019 will be a year full of joy, friendship and love. It’s an auspicious year because the Pig attracts success in all the spheres of life.

But there’s a catch. According to Chinese tradition we will need to learn how to take advantage of everything that’s beautiful in life in 2019. So it is time to ramp up optimism and positive thoughts as all qualities of the Pig sign will find a way to express themselves this year.

We’ll be exposed to gentleness and generosity, but we’ll need to be more attentive to others and, on a collective level, to altruistic initiatives.

And yes, optimism doesn’t solve all of life’s problems but sometimes it can make the difference between coping and collapsing.

‘It’s not easy being optimistic but positive self talk is the core of optimism.’ ––  LUCY MACDONALD, Learn to Be an Optimist  

Sounds great so we’ll need to catch our negative inner critic before it starts beating us up. 

When that happens, make a start by telling yourself: It’s your right to enjoy life.  Use Health Storylines to give yourself some Healthy Doses of positive thoughts. Choose from Love, Gratitude, Optimism, Funny and Mindfulness. Each saying will lift your spirits. For example, under Mindfulness Mother Teresa tells us to “be happy in the moment, that’s enough. Each moment is all we need, not more.”

Or use Health Storylines to practise regular gratitude. Use the Journal or Positive Thoughts Diary tools to become more optimistic by writing down the things you are grateful for.

www.confidentlife.com.au says not only does expressing gratitude light up parts of the brain that make us feel good, but also the effects are long-lasting and have a self-perpetuating cycle. So the more gratitude we feel, the more attuned we are to things to be grateful for, and the more benefit we find from it.

And of course, there are great health benefits from thinking positively.

The Mayo Clinic suggests the following health benefits of positive thinking and optimism: 

  • Increased life span
  • Lower rates of depression, and distress
  • Greater resistance to infection
  • Better psychological and physical well-being, cardiovascular health and coping skills

So lets ditch the common forms of negative self-talk such as filtering, personalising, catastrophising and polarising. Instead we can learn to turn negative thinking into positive thinking. Sure it takes time and practice, but given it’s the year of the Pig, we’ve got the best chance of making a change.

Are you ready to join me in living a healthier and more joyful life? You are, great. Just click on this link to get started.

The author has used Health Storylines since being diagnosed with neuroendocrine tumours in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health.

Gut reaction

Life without bacteria would be impossible.— Louis Pasteur

It is hard to imagine that as the new century dawned 18 years ago the editors of Science prophesied that “human microbe research would become the new hot topic worldwide”. 

It seems gut microbiome has always been a hot topic. But it took another five years, in 2005, for the prophecy to be realised when Australian researchers Barry Marshall and Robin Warren were awarded the Nobel Prize in Physiology or Medicine for their discovery that peptic ulcer disease was primarily caused by Helicobacter pylori, a bacterium with affinity for acidic environments, such as the stomach.

In people with compromised immune systems this bacteria can cause cancer. In Australia H. pylori is classified as a class 1 carcinogen. Our top research body, the CSIRO, says Australia has one of the highest incidence rates of chronic diseases of the digestive system.

And yet we’re only just learning the link between our gut microbiome and why we get sick. In 2014 new research linked the Western diet to asthma, autism, multiple sclerosis, diabetes, emphysema and cancer. 

What this research did was reveal how a healthy diet could prove to be the best preventable medicine, even cure, because food affects the 1.5 kg of bacteria we carry deep inside our gut. 

In Canada, 2014 research revealed fixing our microbiome was as easy as eating 50g of fibre daily – “mainly in the form of resistant starch-and reduced fat and protein”. It suggested current guidelines (25g-30g) for the consumption of fibre-rich foods were too low and increasing the fibre recommendation to more than 50g was “likely to have an immediate effect on colon cancer risk”.

That’s good news given belly problems in North America account for more than 200 million doctor’s visits and billions in health care costs annually. 

But as early as 2010, Mark Hyman MD — the director of Functional Medicine in Cleveland — was already spruiking the benefits of addressing imbalances in the function and flora of the gut in his blogs.

He suggested five steps to rebalance our gut flora:

1. Eat a fibre–rich, whole foods diet—rich in beans, nuts, seeds, whole grains, fruits, and vegetables, to feed and grow good bugs.

2. Limit sugar, processed foods, and animal fats/protein as they provide food for unhealthy bugs.

3. Avoid the use of antibiotics, acid blockers and anti-inflammatories, which change gut flora for the worse.

4. Take probiotics daily—these healthy, friendly flora can improve digestive health and reduce inflammation and allergy.

5. Consider specialised testing—such as organic acid testing, stool testing (to look at the DNA of the bacteria in your gut), and other tests to help assess gut function.

Jump to 2018 and there are myriad books, including recipes and TV medical shows on improving the microbiome, cementing the gut health revolution prophesied in 2000.

I guess we really are what we eat. And instead of popping a pill all we need do is improve our diet and double our fibre intake.

As a Health Care Ambassador for Health Storylines, it is important to be part of the movement to raise awareness of living a healthy life and being your own health advocate.

Search for this tool, or select add tool and it comes up under the Health Tracking category

It is also crucial to track symptoms. Health Storylines is useful for this, especially the Symptom Tracker tool to record and update symptoms as well as estimate severity from 1-10. It also allows you to rate the impact of all symptoms. Select done to see a graph. In addition you can add a comment, which provides handy information should you need to show it to your GP or specialist.

So, are you ready to join me in living a healthier life? You are, great. Just click on this link to get started. 

The author has used Health Storylines since being diagnosed with neuroendocrine tumours in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health.

Change won’t wait for some other time

To live is the rarest thing in the world. Most people exist, that is all.— Oscar Wilde

Many NETs patients are frustrated by living life in the slow lane when it comes to getting diagnosis/treatment

It’s been just over two years since discovering I was among 10,000 Australians diagnosed with Neuroendocrine Tumours (NETs).

On the eve of NET Cancer Day 2018 it is time to reflect on this complex and misunderstood chronic condition.

In the past year many high-profile people have been diagnosed and even passed away from this increasingly “common” cancer, including Aretha Franklin.

Yet NETs are still misrepresented in the media and among the medical fraternity, including an embarrassing segment by Dr Oz misstating Aretha died of the deadlier form of pancreatic cancer. Luckily ABC’s Detroit station WXYZ got the story right, but LACNETs explained it best.

It seems obvious that help is needed to raise awareness of the rising rate of NETs not only abroad but especially in Australia. Specifically the issue which needs to be taken up is to remove NETs off the “rare cancer” list so that it can be better funded and researched.

NETRF.org study

In an except from a US study, this statement particularly resonates:

Making the case for increased attention to NETs

“I think the most important thing this paper does is help us articulate the size and scale of the NET problem to help us position and articulate how important this is on a population level,” –co-author Dan Halperin, MD, MD Anderson Cancer Center, who is also a NETRF-funded researcher

Further there are few support programs in Australia for people diagnosed with NETs. After my surgery to remove the tumour(s) I was sent on my way with little understanding of what to expect next (other than six monthly blood and urine tests and an annual nuclear scan). Treatment was “active surveillance/watchful waiting”. Given we are conditioned to take the fight up to cancer with “chemo”, waiting for it to return seemed inhumane and negligent. If only treatment had been better clarified. How would NET patients know these tumours don’t respond well to chemo or radiation and that other “big gun approaches” like targeted therapy are used only as a last-line defence. 

This poor approach to patient education perhaps is due to the fact there are few NETs specialist hospitals worldwide. Australia has ONE centre of excellence for NETs, the Peter Mac in Melbourne, though Sydney’s Royal North Shore Hospital is recognised as a NETs specialist centre, due to the sheer volume of NETs patients it sees.

As a NETs patient if you aren’t seen by a NETs specialist hospital from the start (because you live in a different region, state or rural area), you are not advised of such centres existing.

It took six months post-surgery to discover there was a NETs-specialist hospital in my state. Even so I was not encouraged to transfer as “watchful waiting for non-functional NETs was all I needed”. Within a year I developed suspected Carcinoid Heart Disease, suggesting my NETs were functional. Sadly I wasn’t aware of European Guidelines which Australia follows that suggest all NETs patients should be seen by a NETs specialist team in a NETs specialist centre. Statistics show that the average oncologist rarely sees a NET patient in their working lifetime. Yet this cancer is on the rise (7 out of every 100,000 worldwide).

There is ONE organisation in Australia supporting this cancer: The Unicorn Foundation, which states there are 1800 new cases diagnosed each year. It says there are 10,000 known cases in Australia. That should send alarm bells ringing among a population of just 24 million given the USA reports just over 100,000 cases among its 325+ million residents. Why is NETs so prevalent here? 

As a Health Care Ambassador for Health Storylines, it is important to be part of the movement to raise awareness for this complex disease that gains little recognition or understanding among GPs and specialists. Unfortunately most NETs patients’ diagnosis can take many years because: If you don’t suspect it, you can’t detect it.

I hope support, research and awareness for this condition can be improved with every NET Cancer Day.

In the meantime, NETs patients must continue to be their own health advocate. In the words of Barack Obama: Change will not come if we wait for some other person or some other time. We are the ones we’ve been waiting for. You don’t need a dire diagnosis to act now. If you’d like to join me in living a healthier life, click on this link to get started.

PS: If you know anyone diagnosed with NETs who would like to tell their story and inspire others with the condition, please contact linda@selfcarecatalysts.com

The author has used Health Storylines since being diagnosed with neuroendocrine tumours in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health.

Food for thought

The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not. Mark Twain

For good health we need carbohydrates, proteins, fats, vitamins, minerals and fibre, known as the six building blocks. When we eat the correct combination we provide the fuel our bodies need to grow, replenish, repair and strengthen.

Yet many of us don’t get enough nutrients in our diet. That’s where the HealthStorylines’ Diet Log is a powerful tool in helping to achieve a healthy life. By tracking what we eat, when and how we feel (rating hunger or fullness), we can keep our diet in check.

The nutrients provided in a balanced diet allow the body to function correctly, which is key to healthy living. Without proper nutrition we’re more prone to disease, infection and fatigue.

The seventh building block for a healthy diet is water, discussed at great depth in earlier RoamingRAVE posts.

‘Most people don’t eat enough fruit, vegetables and wholegrains.’

Let’s not forget the importance of a balanced diet. Our organs and tissues need proper nutrition. Healthline.com says to get the right nutrients from our diet, we should consume the majority of our daily calories in: fresh fruits. fresh vegetables and whole grains.

One of the most important benefits of fruits and vegetables is the amount of beneficial antioxidants and phytochemicals they contain.

Antioxidants give fruits and vegetables their different colours. Sanitarium.com.au suggests a handy way to make sure you’re getting a good range of antioxidants and different health benefits is to choose those you like from each of the five different colour groups.

Things to remember

  • Eating a wide variety of healthy foods promotes good health and helps to protect against chronic disease.
  • Eating a varied, well-balanced diet means eating a variety of foods from each of the five food groups daily, in the recommended amounts.
  • It is also important to choose a variety of foods from within the five food groups: (1) Vegetables and legumes/beans (2) Fruit (3) Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties (4) Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans (5) Milk, yoghurt cheese and/or alternatives, mostly reduced fat.

It is easy to track your vegetable and fruit intake via HealthStorylines’ Diet Log to ensure you achieve your daily goal. To get the best result, track the number of vegetables and fruits you eat each day for a week. Just click on “add tools” and type in “Diet Log” in the search results field.

In no time you will be on a positive journey to increase your veggie intake. Click on this link to get started and join me in living a healthier life.

The author has used Health Storylines since being diagnosed with neuroendocrine tumours in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health.

It’s the thought that counts

“What we are today comes from our thoughts of yesterday, and our present thoughts build our life of tomorrow: Our life is the creation of our mind.” – Buddha

CourtesywikiHow

Courtesy of wikiHow

Creating the life we want is difficult. There is always some obstacle in our way: work commitments, finances, time pressures, how our decisions impact others.

But we know they are just excuses to stop us from moving forward. How crazy is it that we knowingly deny ourselves the life we deserve.

There’s a great saying by Alexander Graham Bell:

“Sometimes we stare so long at a door that is closing that we see too late the one that is open.” 

It’s true most of us dwell more on the reasons why we can’t do something instead of finding a solution to how we can. In effect, we miss opportunities.

Our negative thoughts hold us back.

Not everyone is a risk taker, for example a neighbour put it best. “I want to, but I just don’t have the guts to sell up and take off”.

He’s faced his reason why he can’t. He doesn’t have the resolve.

Courtesy of PsychologyToday

Courtesy of PsychologyToday

But that’s where positive thoughts can turn a situation around. When the chatter in our head overrides reason, we need to stop, take stock and write down all the pros and cons.

Because there is a way to get through a crisis, to achieve change, and create the life we want. We just need to methodically work through the things on our list that have stopped us to this point.

Another way to reprogram (or organise) our thoughts is adopting “creative visualisation” techniques. It works like this – visualise your goal as already accomplished. That is, see yourself already there!

When you do that you consciously as well as unconsciously start making changes to bring about change. Your thoughts, habits and actions help you attract the thing(s) you want.

If your goals aren’t so lofty and you seek peace of mind for more simple things in life, then you already have those tools at hand.

PositiveThoughts

Courtesy of HealthStorylines

HealthStorylines’ Positive Thoughts tool is powerful. You write down the thoughts you felt negatively about in one box, and in the next you’re challenged to come up with a brighter way of thinking about the experience.

It’s a great way to track and challenge negative thoughts.To get the best result, track your thoughts for a week. Just click on “add tools” and type in “Positive Thoughts” in the search results field to bring it up.

Another great tool to focus the mind is to watch the Mindfulness Learning video. Just select “add tools” and search for it.

MindfulnessLearning

Courtesy of HealthStorylines

In no time you will be on a positive journey to track your thoughts. Click on this link to get started.

The author has used Health Storylines since being diagnosed with neuroendocrine tumours in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health.

Don’t toss and turn all night

We know sleep is vital for our health, but how many of us get the recommended seven to nine hours each night?

If you’re among the throng that struggle to get the shut-eye you need, you’ll be surprised to learn there is a solution — tweaking your daily routine.

Given sleep deprivation is linked to high blood pressure, obesity, negative mood and behaviour, it’s important to get a good night’s rest.

A bad night not only zaps your energy, but also sets you up for another bad day, followed by another bad night.

And so the revolving door of poor sleep begins.

So how can you can break the cycle?

Unless you have something clinically wrong, there are some simple changes you can make to improve the situation.

In this Health Storylines challenge, use the Daily Planner to track what activities you do during the day. If you see a pattern of poor sleeping, it often can be linked back to those activities.

That is, the best way to break the cycle is to make changes to your daily routine and night-time habits. For example, start going to bed at a specific time every night.

It is important to reset your body clock. If you go to sleep and wake up around the same time each day, even on weekends, you’ll retrain your brain to begin a healthy snooze-wake schedule. But you’ll need to stick to this for at least seven days for your body and brain to adjust.

Online health and well-being site WebMD suggests adopting this simple routine will eventually help you nod off more quickly – and have a sounder rest through the night.

Another tip is to avoid exercise too close to bedtime. Aim to complete any workouts three to four hours before heading off to bed.

Of course if you stick to a healthy diet and eat right at night, by avoiding heavy or fat-laden foods, you’ll also improve your sleep. Big meals eaten late overload the digestive system, which disrupt rest. If you’re really starving, try a light snack, such as a smoothie, or  bowl of cereal, or crackers and cheese.

And you’ll need to watch what you drink. Stop sipping beverages, even water, in the last two hours before bed. That way you’ll avoid a midnight toilet run. Alcohol is a known rest disruptor, causing you to toss and turn throughout the night, and wake up dehydrated.

Another tip is to lower the lights about two to three hours before you plan to go to bed. This sends a signal to your brain to make melatonin, the hormone which brings on sleep.

When we get the sleep we need, it helps us feel mentally sharp, emotionally balanced, and full of energy the following day. It also ensures a strong immune system.

I hope you will join me on this journey to improve sleep. Just click on this link to get started.

The author has used the Health Storylines since being diagnosed with neuroendocrine tumours of the small intestine in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health.