Aging Gracefully: Avoiding Falls

What does Aging Gracefully mean to you?  For some of us aging gracefully is not much different than living life as it has always been--daily work for economic survival. Some of us put greater emphasis on finding spiritual meaning. For some individuals it means natural decline, sitting down, finally having a chance to rest after a lifetime of sacrifice--putting others before self. Others focus on family and caring for grandchildren. Others pursue their hidden dreams to travel and try new activities. However you view aging gracefully, the last third of life brings many physical challenges. Physical activities we took for granted no longer seem to flow smoothly, yet it is possible to regain some of our physical flow with the right physio-therapy plan.

“While aging is inevitable, there is no reason why advancing years must be associated with pain, disability or mental decline. You cannot stop the changes of time, but you can modify lifestyle and activity as you age, and it is good to know that help is available to maintain the efficiency of your healing system." -- Dr. Andrew Weil

The difference between an effective aging lifestyle and feeling limited by aging is knowledge. Knowledge is proactive and empowering. We now know that those individuals who said, “The brain is like a muscle---use it or loose it,” were actually right. Neuroscience research shows early therapy for developmentally delayed children does create changes in the brain. We have also learned that body-mind strategies can help maintain our vitality as we age.

Neuroplasticity is the word used to describe this brain attribute. The brain and nervous system have the capacity for adaptation or regeneration. The brain has a natural ability to form new connections in order to compensate for injury or changes in one's environment.

Current questions being researched concern the manner in which the brain will modify its structure and function throughout one's lifetime. Recently research has identified the extensiveness of experience-dependent alterations that take place in the brain. The definition of life experience has broadened to include drug and hormone experience, brain injury, and aging.

Dr. Helena Popovic in her article To Harness Neuroplasticity, Start with Enthusiasm (12/31/2012) has this to say:

“For millennia, however, we were oblivious to our enormous creative capabilities. We had no idea that our brains were changing in response to our actions and attitudes, every day of our lives. So we unconsciously and randomly shaped our brains and our latter years because we believed we had an immutable brain that was at the mercy of our genes. Nothing could be further from the truth. The human brain is continually altering its structure, cell number, circuitry and chemistry as a direct result of everything we do, experience, think and believe. This is called “neuroplasticity”.  Neuroplasticity comes from two words: neuron or nerve cell and plastic, meaning malleable or able to be molded. The implications of neuroplasticity are enormous: we have the ability to keep our brains sharp, effective and capable of learning new skills well into our 90s, if we protect our brains from damaging habits and give them ongoing stimulation and appropriate fuel.

“As little as three hours a week of brisk walking has been shown to halt, and even reverse, the brain atrophy (shrink­age) that starts in a person’s forties, especially in the regions responsible for memory and higher cognition. Exercise increases the brain’s volume of gray matter (actual neurons) and white matter (connections between neurons)…it is also important to maintain emotional connections. Not only with ourselves, to have self-confidence and self-esteem, but also with our family our friends…. Sleep and over­all health conditions are other factors that also matter.”

To take Dr Popovic’s advice we need to maintain our activity level. This means we need to accept that as we age, falls are a symptom telling us there is something in our life style we need to address. We should always start with the easiest lifestyle changes such as removing tripping hazards in the home (remove loose wires and throw rugs) and having a yearly vision exam. As we live in our bodies we accommodate to them and over time we do not consider that there might actually be something we can do to improve our situation.

My elderly father became embarrassed by the fact that he was tripping over things. He displayed a great deal of difficulty getting up out of his chair. At one point he fell off a thick jute outdoor doormat and as a result of the fall broke a window in the storm door. My father was fully competent but he never considered changing anything in his lifestyle—even easy things. My attitude was why sit here and be embarrassed when all of these things are fixable.

Of course he was angry with me because he did not want his child telling him how to live—but the truth was he was just stuck in old habits. I threw away the inch thick jute doormat (which was probably the worst product ever created by man!) and bought a very effective thin rubber doormat. I threatened to throw away his slip-on shoes, which were a size too large (he bought them because they were a bargain). We compromised by him going out to get athletic-style shoes with Velcro closures. He went to the eye doctor. And I took him to the osteopath to check on pinched nerves in the low back, which might be causing toe dragging and clumsiness. Pinched nerves adversely affect the body’s process of proprioception.

Proprioception is a neurological feedback process between the brain, sensory organs and muscles. As our muscles, tendons, joints, and inner ear detect motion and our body position in space we respond to the physical environment. The body’s awareness of posture, movement, equilibrium, position, weight, and resistance of objects can be adversely impacted by diseases, alcohol, medication, hormones and previous injuries.

Fall-related injuries, such as hip fracture, can have a serious impact on your life. If you fall, it could limit your activities or make it impossible to live independently. The Centers for Disease Control and Prevention report that roughly more than one-third of adults ages 65 years and older fall each year. In this age group falls are the leading cause of injury-related deaths. Falls are not a normal part of aging. Most falls are preventable. As we age we must develop a wellness lifestyle that includes adequate exercise, appropriate medication management, yearly vision checks, and a review of our living environment for fall hazards.

False beliefs about older adult falls: 1. Falling happens to other people, not to me. 2. Falling is something normal that happens, as you get older. 3. If I limit my activity, I won't fall. 4. As long as I stay at home, I can avoid falling. 5. Muscle strength and flexibility can't be regained. 6. Taking medication doesn't increase my risk of falling. 7. I don't need to get my vision checked every year. 8. Using a walker or cane will make me more dependent. 9. We are unwilling to talk to family members or health care providers about the risk of falling--we don’t want to cause alarm and we worry about keeping our independence. 10. We are unwilling talk to parent, spouse, or other older adult about their risk of falling out concern for hurting their feelings; maybe it's none of my business.

Whatever our age the desire to be independent and self-sufficient is human nature. Physical activities help us stay independent. Although we do lose muscle as we age, exercise can partially restore strength and flexibility. Strength and balance exercises can be designed for you by a physical therapist that will address the body’s awareness of posture, movement, equilibrium, position, weight, and resistance of objects.

Causes of fall

·      Muscle weakness, especially in the legs, is one of the most important risk factors

·      Foot problems that cause painful feet

·      Wearing unsafe footwear can increase your chance of falling

·      Your balance and your gait -- how you walk

·      Your reflexes may also be slower than when you were younger

·      Vision problems contributing to falls include poor depth perception, cataracts, and glaucoma

·      Blood pressure that drops too much when you get up from lying down or sitting can increase your chance of falling.

·      Some medications can increase a person's risk of falling because they cause side effects like dizziness or confusion.

·      The more medications you take the more likely you are to fall.

·      Confusion

·      Sensory problems 

·      Balance Problems

There are many types of balance disorders and various treatments depending on the cause. If you experience dizziness, vertigo, or other problems with your balance see a doctor. Benign paroxysmal positional vertigo, or BPPV, is a brief, intense feeling of vertigo when you change the position of your head, such as when rolling over to the left or right, upon getting out of bed, or when looking for an object on a high or low shelf. BPPV can occur at any age and results from small calcium particles in the inner ear. These displaced calcium flakes hit the inner ear balance sensors, causing dizziness. And may be caused by an inner ear infection, head injury, or aging.

Aging Gracefully is about creating a wellness lifestyle. There is no One-size Fits All Wellness Lifestyle because we are all unique. I say again the difference between an effective aging lifestyle and feeling limited by aging is knowledge--knowledge is proactive and empowering.  Being knowledgeable gives you the personal power to know what is right for you. Everyday new knowledge gives us new opportunities for a happier, healthier life than for those who came before us. If you are interested in the advancements in brain research, understanding and technology check out this link     http://sharpbrains.com

http://nihseniorhealth.gov/falls/causesandriskfactors/01.html

http://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html

http://www.health.ny.gov/prevention/injury_prevention/falls_in_older_adults_nys.htm

http://www.acatoday.org/content_css.cfm?CID=1461

http://www.sci.sdsu.edu/classes/psychology/psy760/neuroplast.htm

Embrace the Power of Spring: Time to Create a Wellness Life-style

Spring arrived in St. Louis! It was 30 degrees Fahrenheit and we had a blizzard of snow. Snow came down like a white blanket—so thick I could hardly see the houses across the street. It was heavy wet snow that accumulated to an eight-inch depth in about six hours. But that was last Saturday. Today, one week later, the snow is gone and my neighbors’ jonquils are blooming on the sunny side of the house.

Spring is always a good time to focus on growth, change and evolving. Perhaps this is why so many of our New Year resolutions loose momentum—the energy for growth actually initiates in spring. I like living in a temperate climate the changing seasons are very apparent with the changing quality of light. The quality of light is why I love the paintings of Joaquín Sorolla y Bastida (27 February 1863 – 10 August 1923) a Valencian Spanish painter.

St. Louis is in the same latitude as the Costa del Sol (Spain’s Mediterranean seashore); this always fascinates me. Our weather is more variable and can be harsh in the summer and winter because of the land features. But back to the topic which is---embracing the energy of spring.

Embrace the power of spring—take steps to create a wellness life style.

It may seem like an overwhelming task to make changes in one’s established lifestyle. Our lifestyle has been created by thousands of life experiences and decisions---and most of these actions served us well at the time. These decisions become the core of our coping skills. Some choices have long-term positive effects and some are what is termed “maladaptive.”

A positive coping skill would be playing tennis to work off stress chemicals in your body while maladaptive coping skills might include cigarette smoking, alcohol and drug use. A positive coping skill can become a stressor if your cognitive approach is perfectionist, or driven and obsessed—but this is a topic for another day.

Hopefully the decisions you made were the best you could make at the moment. Often the actions we take are the result of consensus values of our culture, society, or family obligation. Sometimes we make commitments to our work place or public institutions, such as the military, and these commitments require us to put the success and effectiveness of the institution ahead of our own wellbeing.

Sleep and rest should be a core value. I am always disturbed when I hear about the excessively long days medical interns put in. I really do not want to put my life into the hands of a sleep-deprived person. Yes, the mechanisms of adrenalin and caffeine can sharpen the mind on a temporary basis. But constant stress erodes performance and leads to careless accidents.

M. Swarbrick authored, A wellness approach. Psychiatric Rehabilitation Journal, (2006) 29, (4) 311- 314, which identifies eight dimensions of life and discusses the positive attributes of each. Each of these areas must have a positive focus in the individual’s life. It is the balance and harmony of the spirit and mind (seemingly the interaction of spirit and mind mediates the emotions) and the end result is wellness in the body.

Eight Dimensions of Life

• Emotional—Coping effectively with life and creating satisfying relationships
• Environmental—Good health by occupying pleasant, stimulating environments that support well-being
• Financial–Satisfaction with current and future financial situations
• Intellectual —Recognizing creative abilities and finding ways to expand knowledge and skills
• Occupational—Personal satisfaction and enrichment from one’s work
• Physical—Recognizing the need for physical activity, healthy foods and sleep
• Social—Developing a sense of connection, belonging, and a well-developed support system
• Spiritual—Expanding our sense of purpose and meaning in life

Here is an example of a life review:

• Emotional:

I am succeeding at: ________________________________________________________

I want to change: ____________________________________________________

My new behavior choice: _______________________________________________________

This simple format could be applied to any of the Wellness Lifestyle areas. I do not believe in making change so difficult and unappealing that one says, “forget this” and makes no improvements. Life is about change and evolution. Like wine as we age we improve, become richer and my full-bodied. (a metaphor and a double-entendre)

I went to an alternative physician, a wonderfully talented, knowledgeable person. However she handed me a list of 50 things that I needed to do right now to reach optimal health. I looked at that list of recommendations and just got angry. Truthfully, I was offended. She made me feel that I had never done anything right in my life. I take personal pride in the fact that I try to live a well-rounded healthy life—eat appropriate food, get adequate rest, exercise regularly. Once I calmed down, I rethought the information and decided to take a “one step at a time” approach to change. She had recommended many organic teas to support liver cleansing, kidney health, heart health, etc.

I knew that I had taken many antibiotics over the past year and these can accumulate in the liver and impair kidney function. I decided these teas could make a positive improvement in my wellbeing. So I added the concept of teatime to my daily routine. By finding my own values for drinking the tea I became motivated to the behavior change. After a few days, teatime became a pleasant habit, not just a discipline.

Perhaps the most difficult area to address is “Occupational” (Personal satisfaction and enrichment from one’s work). Finding a job in one’s real career interest is often difficult. I have been stuck in a job and location I did not like; so I did relocate to a different city. But this choice is not open to everyone. My preference is to live near family—not everyone wants or needs this. So what do you do if your work does not bring personal satisfaction?

An Example of Problem-solving the Occupation Dimension:

• I am succeeding at: making a living for my family, the work I do helps my clients, I am good at what I do ----It is important to realize and honor the successful aspects of life.
• I want to change: I want to get away from my current supervisor, I’m bored ---be sure it is the occupation area that troubles you, avoid projecting hurt emotions onto the wrong wellness dimension
• My new behavior choice: 1. I will seek out new training opportunities in the company or a new field, 2.  One could put up with the job---be Zen in the moment, calm acceptance, or 3. One can refocus satisfaction into an avocation--coach, teach or volunteer for something you love doing

The key to wellness in the Occupation area is that personal satisfaction and enrichment is derived from the act of work—feeling competent and capable. 

The Wellness Lifestyle is about honoring one’s own values and value as a person. Yes, It is good to have your supervisor recognize you—this could lead to a raise in pay.

HOWEVER, the heart of the matter is to nurture your own well-being mind, body and spirit. HAPPY SPRING!!

Drinking Coffee: Vice or Virtue?

Wake up and smell the coffee—rich, smooth, brown, invigorating, liquid sunshine in a cup. The coffee smell brings back memories of Saturday mornings. My mother made blueberry pancakes. I would smother my pancakes in creamy butter and maple syrup. Mommy was not happy that I was drinking coffee at age twelve. I just could not wait any longer. She warned that coffee would stunt my growth. It is true that I am on the short side—but I don’t believe it was the coffee. How could I delay the wonderful contrast of the bitter with the sweet---the coffee with a cinnamon roll?  This is a true metaphor for life--the sweet with the bitter. We experience both and build memories that teach lessons and sustain life.

Coffee is considered by many experts to be in the category of “Herbs.” I am wary of health gurus and physicians who claim coffee is bad for you. Coffee just seems right to me—and I always trust my inner knowing.

Coffee’s has positive effects for the body that include reducing risk for Gall Stones, Type 2 Diabetes, Alzheimer's Disease, Parkinson's Disease, Liver cancer and Gout. Coffee contains antioxidants with cancer-fighting properties. It is known to enhance cognitive ability, and has a moderate laxative effect by bowel stimulation. However, it may cause constipation in some individuals because it has a diuretic effect. Other positives include improved hand-eye coordination, enhanced alertness, headache relief, mood booster, and caffeine is a natural appetite suppressant.

The negative effects include: Caffeine, which may interfere with your body’s absorption of calcium, unfiltered coffee, may increase cholesterol levels. Individuals with a family history of heart disease or strokes should avoid coffee, Can interfere with a woman’s fertility, Causes insomnia, coffee absorbs water from the body, can increase stomach acid and should be avoided in cases of gastritis or ulcers, increases risk of developing rheumatoid arthritis, particularly if you are female, and excess coffee contributes to anxiety and higher levels of stress.

I was really pleased to find an article by researchers who believe the longevity of the Ikarian Greeks is due to drinking Greek coffee. Ikaria is a Greek island. The article published in the Journal Vascular Medicine, March 18, 2013, suggests the exceptional longevity of residents of the island of Ikaria is due to consumption of boiled coffee. Ikaria has a high percentage of long-lived individuals. Only 0.1 percent of Europeans survive longer than 90 years while ten times as many Ikarians live to the age of 90 or older.

Medical researchers at the University of Athens Medical School studied 142 Ikarians aged 66 to 91. They assessed vascular of flow-mediated dilation to assess endothelial function, a measure of cardiovascular health, reviewed lifestyle factors, and dietary questionnaire responses to quantify coffee intake as low, moderate or high.

“The present study provides evidence that chronic consumption of the boiled Greek type of coffee is associated with improved endothelial function in elderly individuals with an increased burden of cardiovascular risk factors,” they conclude. “Given the wide­spread use of coffee beverages across the world and the fact that even small health effects of coffee could have a large impact on public health, further studies are needed to document the exact beneficial mechanisms of coffee in vascular integrity.”

The researchers are cautious in their claims and call for further studies. The University of Athens Medical School, researchers are continuing their studies and several sets of results from different studies are reported in the media. The Greek researchers found that chemicals in coffee help maintain blood vessels’ elasticity, which tend to stiffen as we age. Blood vessel stiffening increases the risk for high blood pressure and stroke.

The Ikarian Greeks in the study drank their coffee in warm, relaxed social settings. Also it is likely the psychological well being of socializing with friends and family and the heart healthy Mediterranean diet contributes to the Ikarians’ longevity. It is important to note that Greek Coffee is served in small cups, demitasse/esspresso size, not U.S. style mugs.

The next question becomes what is Greek coffee? Greek coffee is a type of coffee and style preparation. Greek coffee is boiled and unfiltered, which makes it stronger and more caffeinated than espresso. It is loaded with compounds like flavonoids, magnesium, potassium, niacin and vitamin E in larger amounts that fight blood vessel aging by blocking the damaging oxidation process and cutting harmful inflammation.

Greek coffee, which is similar to Turkish coffee, is served with plenty of natural foam on the top and plenty of grounds on the bottom of the cup. Fans believe it is the foam adds the unique and special taste to Greek coffee. The coffee blends used typically have a high percentage of Brazilian coffees, and also some Robusta, or a "secret" ingredient to add some more flavor (Colombian coffee, Ethiopia Harrar or Yemen Mocha).

To make Greek coffee you need a pot called a briki. This special pot has a narrow top, which facilitates the correct slow brewing needed to create the crema-froth on top of the coffee known as the "kaimaki". Traditionally these pots were made of copper or brass.

Using the proper size coffee pot makes better froth for two demitasse cups of coffee use a 2-cups size coffee pot. The taste is enhanced by fresh, good quality Greek coffee. It is preferable to use a traditional tabletop burner, or gas stovetop on a low fire. A low fire and cold water will extract more flavors from the coffee.

Recipe: For one cup of coffee

Fill the coffee pot, briki, with one demitasse cup of cold water,

Add 1-2 teaspoons of Greek coffee, sugar to taste

• Place the pot over the fire
• When the mixture comes almost to a boil and foam covers the top,
• Pour it into a demitasse cup slowly retaining the crema layer (froth)
• Watch coffee mixture carefully it foams up quickly
• Avoid spilling the foam
• Some people boil boil the coffee only once, others prefer twice and bring the coffee to a boil three times as the absolute minimum
• Some people stir coffee, water and sugar only in the beginning while others stir continuously creating more froth
• On two cups or more maximize the froth on every demitasse cup by spooning it into each demitasse cup before pouring the coffee.

Learning to make Greek coffee is now on my to do list. First, I need to find a briki pot and Greek coffee. I hope to get a traditional copper or brass pot. As a believer in the mind, body, spirit connection, I view the process of making and sharing Greek coffee as a lifestyle statement---honoring tradition, hospitality, friends and good health.

However, until I can find my briki and Greek roast I will continue to enjoy my morning cup of Sumatran coffee (smooth, low acidity, heavy body). Coffee has always been one of my favorite herbs and often is my go to answer when I am feeling “off my game.” If I have a food sensitivity reaction, or early symptoms of migraine I will try a cup of coffee first. And after that first swallow and life begins to mellow out, I’ll reach for---some cinnamon toast. I’ll think back to my Czech grandmother who offered every guest, those who were expected and those who were unexpected,  “Coffee and-----.” The “and” was always an amazing homemade Czech pastry.

http://www.talkaboutcoffee.com/

http://EzineArticles.com/1355499

http://guide2herbalremedies.com/greek-coffee-offer-great-benefits/

http://EzineArticles.com/1187074

http://reallyworks.org/blog/2010/10/10/coffee-health-benefits-include-lowering-high-blood-pressure/

Anishinawbe Grandmothers’ Mississippi River Water Walk 2013

 I recently received an email from a friend who lives in Wisconsin, which is in the northern United States of America. Margaret told me about an adventure she was going to be doing. Margaret is a hiker. She is joining the Mother Earth Water Walk, which was started by the Anishinawbe Grandmothers. 

The Anishinawbe Native Americans live in the border areas on the northern US and south central Canada around the Great Lakes area. The Annual Women’s Water Walk takes place in the spring, April and May, because of the natural re-growth of our natural habitat. It is a time for renewal, re-growth, and re-birth. This year the Grandmothers will be walking part of the Mississippi River. The women carry a bucket of water to symbolize the precious nature of our water resources.

The Anishinawbe Grandmothers are Native Americans women---the term “Grandmother” describes not just their age range but is also a term of respect for their role and contribution to their tribe and culture. It is my hope this article honors the Anishinawbe Grandmothers and the spirituality at the heart of this walk.  I am not an expert on Native American culture, language, or politics---so please forgive unintentional misstatements.

The Anishinaabe (or Anishinabe—or more properly Anishinaabeg or Anishinabek) are related to the Odawa, Ojibwe, and Algonquin peoples. The meaning of Anishnaabeg is ‘First’ or ‘Original Peoples’. Another definition - possibly reflecting a traditionalist’s viewpoint with a certain moral dimension - refers to “the good humans”, or good people, meaning those who are on the right road/path given to them by the Creator or Gichi-Manidoo (Great Spirit). The Ojibwe scholar, linguist and author Basil Johnston, who explains the name in a creationist context, states that its literal translation is “Beings Made Out of Nothing”, or “Spontaneous Beings”, since they had been created by divine breath and were made up of flesh and blood and a soul or spirit - instead of rock, or fire, or water, or wind.   http://en.wikipedia.org/wiki/Anishinaabe

The 1^st Annual Women’s Water Walk started in year 2003. The Grandmothers have been walking different lakes and rivers to bring awareness to the plight of our fresh waters, which are endangered and suffering severe pollution. They are supported by a group of Anishinawbe Women and Men and seek out local volunteers to walk with them and to aid with organizing and funding. 

Their walk began in the Spring of 2003 by walking around Lake Superior, then around Lake Michigan in 2004, Lake Huron in 2005, Lake Ontario in 2006, Lake Erie in 2007, Lake Michigan in 2008 and the St. Lawrence River in 2009.  Several women from different clans came together to raise awareness that our clean and clear water is being polluted by chemicals, vehicle emissions, motor boats, sewage disposal, agricultural pollution, leaking landfill sites, and residential usage is taking a toll on our water quality. Water is precious and sacred...it is one of the basic elements needed for all life to exist.

The website is fascinating. If you go to the section called site map you can see the Anishinawbe Grandmothers’ journals, which tell of their travels and insights.

Josephine Mandamin: On a cold and rainy Easter Monday morning of April 21, 2003, we began the First Annual Water Walk. Today, as we approached our destination, we were greeted by a group of well-wishers and Mide supporters who provided us rest. A welcome feast was set up by the women of Odanah, Wisconsin. The walkers in turn shared the personal experiences they encountered during the walk. The walkers who did the final stretch were: Mario Wassaygeesic, Violet Caibaiosai, Melvina Flamand, Thecla Neganegijig and yours truly, Josephine Mandamin. In the Mide Schoolhouse, we gathered for the spiritual celebration and kind words from the Grand Chief E. Benton-Banaise-Bawdwayadun.

April 10, 2009: “Never fear the unknown” words keep popping in my head today as I am packing and hoping not to forget anything. Apprehension and wonderment creeps in from time to time because the journey is so great and monumental to me because I have never seen the St. Lawrence River other than in pictures. I do know that it has Great Meaning to the ancestors and the people who now live by the river. It is with such respect that I look to them for prayers and support. My father always said that “one who is always fearful of going somewhere, never gets anywhere” such is my life as I journey, always remembering my father’s words.

…The end is never the end. It is only the beginning. The beginning of something that is not within our knowing. I rest in that thought because I am always asked; - now that the Great Lakes Basin Walk is ended, what is your next walk. It’s all about the Water, not the Walk. Who knows where the Spirits will guide us?

Migwech to you all. Nin Beedawsige aka Josephine; your friend and humble servant.

Thanks to all who supported the Mother Earth Water Walk St Lawrence River 2009.

The website Motherearthwaterwalk.com presents various news articles that describe the water problems so we can be knowledgeable advocates. These are very complex issues and I recommend reading the full articles on the website listed in the section labeled “News.” There are links to articles on the Supreme Court decision in 2006 regarding the Clean Water Restoration Act (which severely limited the functionality of the original law), deadly fish viruses, mutated Fish Swimming in Tainted Water – Lake Mead, a report on pharmaceuticals seeping into drinking water supplies, and an article on male fish turning into female fish.

The Grandmothers are hoping to raise awareness and promote coordinated sharing and teaching sessions in the nearby communities and urban centers. They encourage us to contact our local Department of Resources and get them involved by sharing environmental information.

“When we are born, we start with a beautiful empty mind ready to be given our beliefs, attitudes, habits, and expectations. Most of our true learning comes from watching the actions of others. As we watch our family or relatives, whatever their actions and values so will be the children’s values and acts. If we see our families living a just and peaceful way of life, so then will the children. If we see our family arguing, shouting, and hateful, so will it be for the children. The cycle of life – baby, youth, adult and Elder are all connected. If the older ones have good values, it will be connected to the children.” The website Motherearthwaterwalk.com

If you would like more information contact:

Indigenous Peoples Task Force: Mother Earth Water Walk

Sharon M. Day, 
Executive Director Indigenous Peoples Task Force


3019 Minnehaha Avenue, S. 
Minneapolis, MN 55406


612-721-0253

http://www.motherearthwaterwalk.com/

http://www.facebook.com/media/set/?set=o.469119163125818&type=1

http://en.wikipedia.org/wiki/Anishinaabe

Learn to Manage Vertigo Migraine

For many of us migraine and vertigo are related to lifestyle choices. This is not a criticism: it is an acceptance of reality because sometimes we do not even know which choice led to manifesting a migraine. Modern life can be toxic—especially modern chemistry. Migraine triggers include: Foods, Stress, Sensory stimuli, Changes in wake-sleep pattern, Physical environment factors, Changes in the weather, Hormonal changes, and Medications.

I painted my living room—the chemicals in the paint created a feeling of anxiety, my throat and lungs hurt, and my vision blurred. In another case I did not realize that I was hyper-reactive to the nitrites and sulfites used as food preservatives. I was drinking red wine for my health and the next thing I know I have a headache, blurred vision and racing heart. 

I have learned from experience that the toxicity, in processed foods and manmade environmental toxins, has an accumulative effect—especially when mixed with emotional and mental stress. It is the accumulative effect that is never or seldom scientifically researched. Each individual chemical or medication is studied on its own and this skews the information we are given on product usage, or from physicians. For me it is the cumulative effect of food sensitivities along with my individual structural self that creates the “perfect storm” that are my migraines.

Food and chemical sensitivities, and allergic reactions are a huge, complex, and highly individual topic. If you have true allergic reactions, it is essential to understand these thoroughly with the help of a physician, as allergic reactions can be deadly. Many of us are aware of foods, medications, chemicals, and other issues that trigger our migraines. However we also need to be aware that physical body structural issues and concerns can trigger migraines.

Migraine symptoms can be frightening. Some individuals experience extreme head pain while others do not. Others will have very odd visual experiences. I once watched the face of the person I was talking to pixilate into colored lights. I have also had objects disappear from my visual field. It is not unusual for one’s first reaction to be—do I have a brain tumor? Stay calm, to avoid panic and anxiety, as these will worsen symptoms by raising your blood pressure. If you are away from home I recommend you do not drive and be honest enough to call family or friends for help.

 Many people get nauseous, sensitive to light and sound, or have visual disturbances. If your migraine symptoms are severe and include vertigo you may require a trip to a physician. You can learn to deal with migraine and vertigo to limit their severity. 

It is thought that a migraine occurs when swollen blood vessels in the brain press on nearby nerves, causing pain. Migraines can trigger feelings of vertigo. Vertigo occurs when there is a mismatch of information from two or more of these systems in the Central Nervous System. Central Nervous System coordinates and integrates sensory input from the visual, vestibular, andproprioception systems. (Proprioception is the unconscious perception of movement and spatial orientation arising from stimuli within the body itself.) 

It is important to know the difference between dizziness and vertigo. Vertigo is the feeling that you or your environment is moving or spinning. Dizziness is a disturbed sense of one’s relationship in space. To physicians dizziness refers to problems with a variety of body systems including circulation, cardiovascular, eyes, brain, and ears. Vertigo is a hallucination of motion frequently caused by inner ear dysfunction. Unsteadiness is a sense of “falling” and may be due to problems with the ear, brain, or nerves. Lightheadedness typically occurs with rapid changes in position and is usually due to a circulation problem such as low blood pressure.

A vertigo migraine is simply another name for what many medical professionals call a vestibular migraine, which is ultimately a migraine that is accompanied by a sense of vertigo. Cervical vertigo is a vertigo or dizziness that is provoked by a particular neck posture. Misaligned Temporo-mandibular joints can cause migraine because of their proximity to the ear. 

Vertigo Symptoms

•                Visual Aura

Manifests as a flicker in your peripheral vision, spots in your visual field or flashes of light. 



•                Altered Perception

The room may begin to spin around you, or your surrounding may begin to tilt either up or down. 


Dizziness

Caused by that spinning or tilting impression from the vertigo.



•                Instability

An overwhelming sense of instability, wobbliness, shakiness, or lack of coordination that may force to sit back down or find a chair almost immediately. 



•                Nausea

Queasiness which may result in vomiting or retching


•                Head Pain

Vertigo migraine will be the severe head pain, overarching throb or a sharp, piercing pain (not every one experiences severe head pain)



•                Ringing in the ears

30% of the population will experience vertigo symptoms at sometime in their lifetime. Vertigo, which is an inner ear (vestibular) disorder, can be treated with pharmacological therapy, physical therapy, psychotherapy, surgery or a combination. Because vertigo can be caused by problems in the brain or the inner ear it is important to get a specific assessment from a physician.

Vertigo can be caused by:

•                Migraine, a severe form of headache may also cause vertigo. The vertigo is usually followed by a headache. There is often a prior history of similar episodes but no lasting problems. 


•                Benign paroxysmal positional vertigo (BPPV) is rarely serious and can be treated. It is characterized by the sensation of motion initiated by sudden head movements or moving the head in a certain direction. 


•                Vertigo may also be caused by inflammation within the inner ear due to a viral or bacterialinner ear infection is characterized by the sudden onset and may be associated with hearing loss.

•                Meniere's disease has abrupt onset of severe vertigo, fluctuating hearing loss, as well as periods in which the individual is symptom-free. 


•                Acoustic neuroma is a nerve tissue tumor that can cause vertigo with one-sided ringing in the ear and hearing loss. 


•                Vertigo can be caused by: 1.) Decreased blood flow to the base of the brain or, 2.) Bleeding into the back of the brain characterized by vertigo, headache, difficulty walking, and inability to look toward the side of the bleed. 


•                Vertigo is often the presenting symptom in multiple sclerosis.

•                Head trauma and neck injury may also result in vertigo, which usually goes away on its own

For certain vertigo conditions a physical therapist will teach the patient the Epley or Semont maneuvers. The Epley or Semont maneuvers movements are designed to help to move calcium debris from any sensitive parts of the inner ear. Gaze Stabilization exercises for vestibular rehabilitation work by improving the neurological connection between the eye and the ear. Balance Exercises are used to improve the neurological reflexes between movement and visual input. Alternative activities such as yoga, Tai Chi or sports like golf and bowling can also improve balance and ease dizziness. 



I developed a personal protocol for dealing with my migraine symptoms. My first step is to take an antihistamine. Antihistamines can be used to short circuit migraine and vertigo symptoms in the early stages by helping to eliminate inflammation. If the migraine is food related I take a digestive enzyme and drink plenty of water.

I once had a strong reaction to food preservatives at a restaurant. I was a little bit panic-ed as I get visual disturbance and should not drive. I ordered a big cup of black coffee and the caffeine worked!

For a migraine put your hands in hot water, as hot as you can stand, to help equalize blood circulation away from your brain—or try a hot pack on you stomach. Homeopathic treatments work quiet well but should be tailored to you as a whole person—check with a homeopathic physician or a good homeopathic website. For visual aura problems homeopathic Belladonna works for me. Cervical vertigo and misaligned Temporo-mandibular joints can be treated by a chiropractor. 

For my particular needs, I have experienced great improvement by taking supplemental magnesium. Also, have found that if I feel dizzy, disoriented, and clumsy this signals avestibuloocular reflex issue. In this case I go to the chiropractor as soon as possible to check  forCervical vertigo (provoked by a particular neck posture) or Misaligned Temporo-mandibular joints.

On occasion I have had a vertigo migraine that caused me to go to the emergency physician and stay in bed for a couple of days. Obviously, my inner ear (balance reflex) was off. When this occurred I found I needed to practice sitting up and walking in order to short circuit the vertigo.

A natural migraine management plan might include supplemental B vitamins, Coenzyme Q10, Magnesium, Calcium, Folate, Omega 3, Vitamin D, Biotin, and Melatonin. If you have a tendency to migraine you might try these lifestyle changes if they are appropriate to you as a unique individual.

1 Rise slowly in the morning to a sitting position at the edge of your bed. Find a spot on the nearest wall to fix your eyes on to steady any dizziness you feel. Stay in bed sitting upright until the dizziness subsides. 



2
 Limit your exposure to bright light and loud noises. Avoid direct sunlight during the onset of this condition for at least three consecutive days. 





3 
Sit quietly away from noise. Sitting with your feet up, comfortably relaxing, will help abate the headache. 



4
 Drink plenty of water, because hydration is a key component to recovery. Avoid alcohol consumption, which will aggravate the condition and/or lengthen your recovery period. 



5
 Eat a balanced diet. Choose foods like sweet potatoes or a whole grain like brown rice, quinoa, barley and oats. Limit caffeine and chocolate intake over the three days following an acute onset of migraine vertigo. 



6 
Breathe in slowly and fully expanding your lungs to ease the headache and the pressure. Inhale through your nose, and then exhale through your mouth five times, repeating three times or more, if needed. 



7
 Move your neck slowly from side to side, shoulder to shoulder. Gently roll your head forward and around while sitting upright in a chair. Do this movement three times with 20 to 30 seconds rest in-between. 



http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3002631/

http://www.ehow.com/list_7172616_vestibular-ocular-reflex-exercises.html#ixzz2LqUY3pJG

http://emedicine.medscape.com/article/1836134-overviewhttp://ptjournal.apta.org/content/84/4/373.full#sec-19

http://www.ehow.com/how_6854303_remedy-migraine-vertigo.html#ixzz2MQ6vmAAS

http://hpathy.com/cause-symptoms-treatment/vertigo/