Posts Tagged ‘research’

Exercise Snacks? Huh?

January 4, 2021

Exercise Snacks? Yeah.. & no, not cookies shaped like bodybuilders! Lol!

Weightlifting Gingerbread Men

Many of you know about my loss in weight and my improved health.. Part of that is due to exercisr…But because of covid, my gym closed & since it reopened, I haven’t felt comfortable going back yet..

Some of you know that I’ve taken up “running” to continue weight loss or at least maintain what I have lost. I still needed to exercise so I’ve been doing a short circuit around the block every couple days.. Some of it’s simply walking, some jogging, and when I’m feeling up to it, I’ve gotten into a dead run (I’m faster than my dog!).. With the changing of the seasons, weather’s gotten cooler & with regular snow just around the corner, touring my neighborhood is not going to be an option.

I saw this research article from UBC about Exercise Snacks & it’s an interesting concept.. Do short bouts, like 1 minute short, of exercise a couple of times a day and it gives you the same benefits as doing it all in all be shot.

This Is How Short One Minute Is

So, I’m thinking that hopping on Mom’s treadmill a couple times a day for a few minutes could very well be a better option for me than running around the neighborhood in snow boots!

Now, I didn’t always have this much functionality because of my fibromyalgia. I also realize that there are many fellow Fibromites or others who cannot go running, jogging, or even walking a distance.. This might still be an option because you don’t have to walk. Your exercise does not necessarily have to be intense. You can do stretches – one or two simple yoga poses.. Or lift weights and when I say weights, I’m talking anything heavier than just your hand. This could give you the same benefits..

It’s something to consider..

https://beyond.ubc.ca/exercise-snacks/?utm_source=fb&utm_medium=Facebook_Instream_Video&utm_campaign=BAM-exercisesnacks-ON&utm_content=6214293621226&fbclid=IwAR136bMw5Spkla0AjSfJWXlt7VyYixwzdBv2k6vDSygkXA4wi9VeTMwNDrg

** If this link does not work, please advise. I do have a local copy. **

Mtl Pain Researcher Joins Medical Hall of Fame

June 15, 2009

Montreal Pain Researcher Joins Canadian Medical Hall of Fame

By Martin C. Barry

Dr. Ronald Melzack’s interest in studying pain started off as a scientific problem, much like studying vision or hearing. “It was just plain curiosity about pain,” he said about his recent induction into the Canadian Medical Hall of Fame.

It wasn’t until he was a postdoctoral fellow in medical school at the University of Oregon and “met all kinds of people in terrible pain that could not be treated” that the study of chronic pain became his lifelong passion.

Last month during a ceremony in Montreal, Melzack was inducted into this country’s medical hall of fame along with four other individuals recognized for winning their place in Canadian medical history. Located in London, Ont., the hall of fame is dedicated to honouring Canadians who have changed the world’s health care landscape.

“I’m thrilled,” Melzack said of becoming a member of the Hall of Fame that has honoured such medical pioneers as Banting and Best, known for their discovery of insulin. Melzack’s pioneering research into pain mechanisms and pain control spans more than a half century and has had a major impact on every field of medicine dealing with patients who suffer from pain, in particular chronic pain.

Ronald Melzack is “thrilled” with his induction into the medical hall of fame Photo: Martin C. Barry

Born in Montreal, Melzack first became interested in the connection between pain and environment at McGill when he studied the reactions of dogs to pain stimulus. For the first six months of their lives, one group of dogs was raised in kennels while the others were raised in homes with small children. The dogs who had no interaction with children reacted more to “being pinched.”

A leader and visionary in his field, Melzack made four major contributions in the field of pain.

With the support of Dr. Joseph Stratford, Melzack co-founded the first pain clinic in Canada known as the McGill University Montreal General Hospital Pain Center where he served as research director from 1974 to 2000. The clinic is known to be one of the best organized centres for pain treatment in the world.

In 1965, Melzack developed the gate-control theory of pain in collaboration with neurophysiologist Dr. Patrick Wall.

The theory produced an explosive growth in research and resulted in experimental and clinical psychology becoming an integral part of pain research and therapy. Then in 1968, Melzack published an extension of the gate theory, proposing that pain is a subjective, multidimensional experience produced by parallel neural networks.

Another breakthrough was the development in the mid-70s of the McGill Pain Questionnaire, now the most widely used method worldwide for measuring pain in clinical research. It was developed during Melzack’s postdoctoral years, when he recorded more than 100 words to describe pain. Then with the help of a statistician, he obtained quantitative measures for each descriptor.

His fascination with phantom limb pain led to the publication in 1989 of the “neuromatrix theor y of pain.” In it he proposes that we are born with a genetically determined neural network that generates the perception of the body, the sense of self, and can also generate chronic pain, even when no limbs are present.

The world’s knowledge of pain might be a different today if Melzack had chosen to pursue a different path. While working toward his postgraduate and doctoral degrees during the early 1950s, his brother, Louis, was establishing the foundations of the Classic Book Shops chain that would eventually become one of Canada’s leading retailers of paperbacks.

“They wanted me to go into the book business and I didn’t want to,” he said. “By this time I was really hooked on psychology. Louis thought an academic life was nice, but I would never really earn a living.”

That’s when Dr. Victor Goldbloom, who was then a young pediatrician and a regular customer at one of the book shops, advised the family that they should give the future Dr. Melzack their full support. Goldbloom remains in touch with him to this day.

Mrs. Hull, whom Melzack had met in the course of his postdoctoral research, was instrumental in developing the McGill Pain Questionnaire. A diabetic, she experienced phantom pain following the amputation of her legs. “She would get throbbing pain, burning pain, crushing, all these adjectives,” Melzack said. “And then I began to write down all these adjectives. And then other patients would use other adjectives – a variety of them.”

Pain researchers are getting a better understanding of a condition known as fibromyalgia, according to Melzack. “The stress system is highly involved in it,” he said. “We know that there are trigger points, sensitive areas in the body where you’re likely to find the same pattern in virtually everybody, which means that these muscles seem to be under some strange tension for reasons not known. It produces depression and is activated by depression. But now there’s so much more research on it and it’s become so prevalent.”

Source: http://theseniortimes.com

What do I do?

May 30, 2009

For my fibromyalgia, I currently take the following Medications/supplements

  • Multi-vitamin – Naturapathy Dr does not recommend Centrum or most pharmacy brand multi’s
  • Calcium & Magnesium with vitamin D – Calcium cuz Women with Endo are more susceptible to Osteoporosis. Mg & D to help absorb the Calcium. The Magnesium also to help with muscle spasms & charlie horses. I have found that it has helped.
  • Fish oils – Generic fish oils, minimum 1000mg a day .. Well, I try to. Naturapathy Dr recommended 1000mg-3000mg daily of the EPA+DHA to help with mental acuity. I’m still waiting for the fog to lift, but I’m not usually getting enough to impact because I fog up & forget.. Lovely catch 22 there.
  • B complex to help with stress and ensure that I get enough B’s. No, I don’t take a stress formula. Just a normal B complex.. either 50mg or 100mg
  • Codeine Contin for maintenance pain.
  • Tylenol #3 for breakthrough pain
  • Oxycodone for severe breakthrough pain
  • Flexeril (Cyclobenzaprine) as a muscle relaxer. I find it better than anything OTC..
  • Probiotics to help regulate my digestive track – it works, ‘cept when I have an IBS flare or food sensitivity
  • NSAID, but it’s for my Endometriosis, so I don’t really know if it does impact my FMS or not.

For my fibromyalgia, I currently participate in the following exercise:

  • Aqua-fit, really carefully – I’m just getting back into exercise, so I am trying to get to the gentle classes. My local YMCA gym has a class or arthritics and for osteoporosis. Aqua-fit is a good choice because of the buoyancy of the water, it doesn’t impact my knees, and it’s a gentle cardio
  • Seriously, right now that’s it. I need access to a hot tub to do further exercise to keep my body warm.

For my fibromyalgia, I intend to return to the following exercises:

  • Yoga with the hot tub – Yoga provides gentle stretching while working on core strength and balance. The hot tub helps to keep muscles relaxed afterward.
  • Keeping up with Aqua-fit – see above 🙂
  • Walking the track to music with the hot tub – I got into walking when my nieces were born, walking with my sister. After I joined the Y and my nephew was born, I would take him in his stroller to walk him around the track. He’s too old now, but I have found it enjoyable with my MP3 player (or CD player back then). I sometimes dance a little bit and my pace changes with the music I’m listening to. It’s hard to overexert myself. 🙂 The hot tub helps to keep muscles relaxed afterward.

A benefit from the exercise is that I tend to be tired out afterward and relaxed. This makes evening workouts ideal in that I go home, go straight to bed and will sleep well, with a decent amount of healing rest. This improves me, physically, emotionally and mentally for the next day.

For my fibromyalgia. my spiritual side is limited. I don’t go to church often, however I do find solace in my home church’s sanctuary. I’ve moved away from my home church and have yet to try out the sanctuary here. I also find the same ‘state of grace’ from music, especially my churchy music 🙂

For my fibromyalgia, because of my physical limitation, I am limited socially. Most of my social interaction is via the internet on Twitter, Facebook, Email, etc.. The alternative to that in real life is with my SO and his friends. Most of my friends no longer talk to me, or are too far away for more than email. The classes as the Y present a new socialization source, which I hope to be helpful. With the improvement of my health I would like to return to scouting in some sort of part-time or limited capacity.

For my fibromyalgia and my cognitive abilities, I am starting this blog. It will help keep me thinking and requires research. It also provides a creative outlet. I also enjoy doing word searches and have, on recommendation on my therapist, started to colour and have other crafts options available to me.

For my fibromyalgia and an emotional aspect, I have a councilor and have been placed on anti-depressants. While my time with her is limited I do find that I feel better after I speak with her. Additionally I have the support with my SO. While sometimes he can not understand and becomes frustrated, I know he only has best intentions where I am concerned.

How do I cope? Not well. Other than the limited exercise mentioned above, the odd screaming match and the rarer still church visit, I have no real outlets.. Which sucks. Before I got sick, my outlets for frustration and anger and stress were physical. With the fibro, I have lost that. Any suggestions are welcome 🙂