Sleeping, Stretching, and Ways to Enjoy Summer Tomatoes.

In today's BWD: Getting the sleep you need; keeping a flexible foundation: and what to do with all them "maters." May it bless you.

 

Sleep can be kind of a hassle. Nothing seems to get accomplished when you're asleep. Sleep takes up a whole room in most of our homes. It creates tons of laundry, can sometimes scare the daylights out of you, and some of us can never seem to get enough of it. According to the documentary Sleepless in America, from National Geographic, 40 % of adults and 70% of adolescents are sleep deprived. The consequences of sleep loss are all bad. Without sleep, our reactions slow, our thoughts cloud, memory weakens, emotions become more erratic, and our immune system grows less able to protect us. In almost every sense of the word, losing sleep makes you sick.

What to do to get better sleep? In an article on his web site, Mercola.com, Dr. Joseph Mercola has pulled some great ideas together, including:

• Avoid TV and Computer screens for an hour before bedtime
• Get out in the sunshine during the day
• Keep your bedroom dark
• Take a hot bath 90 - 120 minutes before bedtime

I'm always preaching that if exercise makes you weak, then sleep makes you strong. Only when you are sleeping does your body have the time and resources to rebuild the damage that your day's activities and stresses have done to your mind, body, and spirit. And of course, sooner or later every preacher has to listen to his own advice.

Last week, after complaining to my doctor about the fatigue that has persisted since my cancer treatment ended, I had a sleep study done. I wasn't sure what to expect, but found it to be interesting and strangely relaxing. Here is my blog about Pennsy's Night in the Sleep Lab. If you are concerned about the quality of your sleep, or if your partner has to wear hearing protection because of your snoring, you might want to look into this procedure.

Flexible legs can be the difference between agility and agony. What's the use of working to get strong muscles if they aren't flexible enough to do the things you want to do? To paraphrase Dr Joseph Pilates, if you are stiff at 30, you are old; if you are flexible at 60, you are young. Stretching is a simple, but crucial part of any wellness plan, no matter what your age or level of activity.

Here is an easy to remember, 4 minute Lower Body Stretching Routine from, SparkPeople that will help keep your legs and hips limber and ready to take on whatever your day has in store.

Tomatoes are thriving in the hot, rainy, Bluegrass summer this year. One of the perks of my job as a fitness instructor is that when people are overwhelmed by the bounty in their gardens, they like to bring me gifts like these. Only trouble is, there aren't any presidential candidates coming to Lexington any time soon, and I don't know what to do with all them 'maters before they go bad.

This link will take you to one of those irritating slide shows on WebMD called Ten Ways to Serve a Tomato, but be patient. There are a few ideas in there that may make you look at the "Love Apple" in a whole new way.

Wellness: The Mental Game

In today's #BWG: how your brain's protection system can inhibit your progress; a guide to catnaps; and a prayer for those returning to school today. May it bless you.

Be well,
Bob

MIND

Bret Contreras calls himself "The Glute Guy", But in this piece on the role of your nervous system in protecting you from injury, he explores how your mind can also limit your performance, unless you work in harmony with it. Here's his conclusion, comparing your brain to an over-protective mother sitting next to you in a sweet Italian sports car.

So how do you convince mom to let you drive the Ferrari faster? Several obvious strategies spring to mind. You show her that you are a safe driver by avoiding accidents (and close calls.) You keep the car in good condition. You establish a record of many safe trips at slow speed before progressively increasing your pace. You show her that you know the roads, and have skills in use of the brake and steering wheel. Maybe you even pretend there’s an emergency (pro tip: this doesn’t work every time.) 

Similar strategies would apply in a program to achieve maximum strength, flexibility or endurance. You stay pain-free and healthy. You use a plan of graded exposure and progressive overload to manage training stress. You work on your technique to ensure your movements are controlled, stabilized, pain-free and related to a useful function. And you respect the role of the nervous system in being the ultimate governor on your performance.

BODY

I'll admit it. I'm a napper. The people who know me well know that if they're calling me in the late afternoon, they need to start by asking, "Did I wake you?" or else I might not remember the conversation. Since my cancer, I need a lot more sleep, and napping helps me to stay strong and alert for the things I need to do. But naps aren't just for babies, the sick, and the elderly. A lot of people can benefit from a little doze during the day: In Napping Dos and Don'ts for Healthy Adults, the Mayo Clinic has a great guide on the who, why, and how for effective napping.

SPIRIT

Today is the first day of school for most kids and teachers in Lexington. Here's a blessing from the Episcopalian Book of Common Prayer to remember them.

O Eternal God, bless all schools, colleges, and universities, that they may be lively centers for sound learning, new discovery, and the pursuit of wisdom; and grant that those who teach and those who learn may find you to be the source of all truth; through Jesus Christ our Lord.   Amen.