Sleep has been the most underrated element of health in my life since I stopped having nap time in elementary school. I would fill my days so full that only a few hours were left for sleep each night. In college, this, like most of my other bad habits, got worse. I would go to sleep around 2am every morning and wake up usually at about 6 or 7 for class or sleep all the way until noon or later. There was no consistency, and I had a completely sporadic sleep rhythm, but I didn't think anything of it.
My junior and senior years of college, I started taking naps in the afternoon only to wake up several hours later groggy and unable to fall asleep at a reasonable hour for the night. I figured naps would help fill in the gaps in my sleeping patterns, but I was exacerbating the problem. I just always thought I was a night owl.
When I graduated from college, I started working two part-time jobs and was out of the house from 8 am - 9:30 pm most days of the week. Naps were no longer an option, but I still did not give myself the hours of sleep I needed. It was some sort of sick inner competition to see how much I could get done in a day. I was late for work almost every morning because I was physically unable to wake up to one, two, three.... seven alarms. I would wake up not remembering turning off all those alarms and shoot out of bed in a state of utter panic at the time I was supposed to be leaving the house. I never had the chance to eat breakfast or put myself together before leaving. I never felt presentable, and I was groggy all the way until lunchtime. When I got home, I would finally feel awake and comfortable and proceed to say up until I couldn't keep my eyes open.
For two years I did this with occasional days of just sleeping all day to "make up" for late nights. When I moved to Texas, I started graduate school and the terrible cycle continued. At this point, I decided to start trying to go to bed earlier. I was working and going to school and doing homework, and I was tired all the time, so this was a fantastic decision, except that it didn't work. I couldn't fall asleep earlier. I would just lay in bed for sometimes a couple hours before finally drifting off to sleep at my normal ridiculous hour.
While this felt like a hopeless situation, I have found three things so far that have helped my commit to going to sleep and waking up at a reasonable hour everyday, even weekends. Since it has become a priority, I can't even imagine how I made it all those years on as little sleep as I did.
1. Knowledge of the dangers of sleep deprivation: Sleep deprivation is directly connected to weight gain and inability to lose weight, high blood pressure, impaired blood sugar management, increased stress, and overall increased inflammation. That list is pretty nasty, and that isn't everything! Lack of sleep impacts the whole body, brain, and attitude. Realizing the harm that my sleeping pattern was doing to my body, I added sleep to the top of the list of elements of health that I had to turn around in my life.
(Harvard University's Page on the Connection Between Sleep and Health)
2. Lavender essential oil: I began using lavender oil some time ago, but I was never consistent with it. I would use it for a couple days, and then I would start feeling a little more refreshed, so I would forget about it. Recently, in the last couple months, I have been diffusing lavender oil in my bedroom every night, and my husband, Jacob, and I have both been amazed with the benefits. I fall asleep within 10 minutes every night, and I feel rested when I wake up! I also find that it has dramatically decreased the worries (sensation of not being able to "turn my mind off") at night.
Lavender has been used for a really long time for relaxation and as a sleep aid.
For more info:
University of Maryland Medical Center's Page on Lavender
The best part, though, is that it is a natural remedy rather than a synthetic/manufactured one.
I use Doterra Lavender Oil because it is high grade and responsibly sourced.
For more info: Doterra lavender oil product sheet
If you want to try using lavender oil as a natural sleep aid or as a general relaxation enhancer, consider the following methods.
--Diffuser: I use a diffuser at night that I turn on before going to bed and turn off when I wake up. If you are not familiar, a diffuser uses a cool water mist to disperse the oils throughout the air at regular intervals. Here is the diffuser that I have (Aromatherapy Essential Oil Diffuser). Really any cool mist diffuser that is made for essential is fine.
--Linen Spray: If you don't have a diffuser and are not ready to purchase one, a lavender linen spray can bring the benefits to you while you sleep, but it won't last as long since you will just spray it on your bed/pillow before falling asleep.
To make a lavender linen spray: In a 4 oz. glass spray bottle, mix 6-10 drops of lavender essential oil and 4 oz. of witch hazel or vodka. Shake and spray!
(Since oil and water don't mix, the witch hazel or vodka mix with the oil and act as a carrier)
--Topical application: The foot is a great place for essential oils to be absorbed and used by the body. To use this method, simply mix 1 Tbsp. of organic coconut oil with 1-2 drops of lavender essential oil. Rub a finger-full of this mixture on the ball of the feet and on the bottom of the big toe. Pay special attention to the skin between the big toe and the second toe. Then, put on a pair of cotton socks, and relax! I had great success with this method before I got a diffuser!
3. Plexus Triplex: I know my last post was all about Plexus, but I had to mention it again since it has played a major part in my being able to wake up in the morning. The combination of the three different products that I take has enabled to wake up to my first alarm, feel refreshed, and not long to crawl back in bed.
So, where am I today? I now go to sleep at around 9:00 pm and wake up at around 4:30-5:00 am every day, and I am more productive than I used to be by a long shot!
If you struggle with similar sleep issues, I would love to hear what works for you or if the methods suggested above work for you!
Sunday, May 1, 2016
Wednesday, April 27, 2016
The Dangers of a Closed Mind
For two summers in college, I worked in a small fishing village in Alaska doing fish processing. My second summer, the grinder that chopped the fish guts into tiny pieces was constantly overflowing, leaving rotting guts and bloody water all over the floor on the lower level of the plant. I was in charge of spreading chlorine in the water to try and control the bacteria and smell until it could be cleaned up. I was spreading chlorine one day when I had a terrible respiratory reaction and couldn't breathe. I was terrified! I went to the hospital in the village, but it was two hours before I was able to see a doctor. By that time the symptoms had subsided, and the doctor thought I was lying about the whole incident. They gave me an inhaler and sent me on my way.
When I got home after that season (my senior year of college), I felt different. I was tired all the time, suffered from terrible brain fog, and started gaining weight really fast, even though I wasn't eating any differently than I had before. I was convinced, after doing online research (of course) that the chlorine exposure had ruined my thyroid, and I was, therefore, not producing the hormones that I needed to maintain a normal weight. I spent nights frantically reading forums and message boards about people's experiences with hypothyroidism. The outlook was terrible. People were sharing stories about gaining hundreds of pounds while eating a vegetarian diet and exercising every day. They talked about the misery they felt as their symptoms lasted years or decades. I got my thyroid tested, and it was normal. I just knew my doctor was lying. I was thoroughly convinced that I would never lose weight or feel normal again.
I did all kinds of research on special diets and supplements that I could try to coax my thyroid into working again. I tried them. I took kelp tablets and didn't eat broccoli. I didn't eat any soy. I was gluten free for three months. I saw absolutely no improvement in my symptoms. Soon, I gave up and tried to accept the idea that this is what the rest of my life would be like.
Several years went by. I was sure my hair was falling out. I was always cold. I couldn't concentrate, and the weight continued to pile on. Some months were worse than others, but based on my research, I was positive that my thyroid was toast.
When I decided to commit and start making serious changes for my health, I started looking for something to give me the boost I needed to get started. I was hoping that I would find something to support my thyroid, but I started seeing article after book after Facebook post about gut health. I realized that the symptoms I had attributed to an under-active thyroid for so long could also be the result of an underlying gut issue. I read about candida (yeast) overgrowth and leaky gut syndrome (http://drhyman.com/blog/2010/05/20/is-your-digestive-system-making-you-sick/). So many of the symptoms were ones that I had! I decided I needed to heal my gut and see if that solved anything.
A friend of mine from high school had been posting on Facebook about Plexus, a healthcare company that focuses on gut health. I was skeptical since many of the testimonials were too good to be true. I was sure the before and after photos were photoshopped. Then I saw my friend's before and after picture and one from another girl I went to high school with. They were astounding! She constantly raved about the added energy she had and that her back pain was gone. One of them had lost over 100 pounds. I decided to go for it.
I carefully researched the ingredients, kept an open mind, and started taking the Plexus Triplex Combo in March. It involves drinking a "pink drink" in the morning, taking a magnesium and citrus supplement to help with cleansing the intestine and oxygenating the body, and also taking a probiotic/anti-fungal at night before bed. These three products together target underlying gut issues that can lead to tons of other surface symptoms. After being on Triplex for almost two months, I can honestly say it is awesome. It has provided benefits I never expected, and it has given me the the boost I needed to really get this health journey started.
The changes I have seen to date include:
1. Better sleep-- I actually wake up to my first alarm in the morning after YEARS of having to set 6+ alarms to wake up.
2. No more seasonal allergies-- After moving to North Texas about three years ago, I was completely debilitated by seasonal allergies every spring and summer. I have not had any allergies so far this season (except the one day I forgot to take my probiotic)!
3. No more constantly feeling bloated-- I feel leaner and comfortable in my clothes
4. More energy throughout the day-- I can make it all the way through the day without coffee. Coffee is no longer a crutch, but more of a treat!
5. Regular appetite (boosted metabolism)-- I can eat breakfast without feeling nauseas! This is huge! I have never been a breakfast eater. Even in high school, I drank ice water for breakfast, and until almost two months ago, I didn't eat anything until about 1pm. At lunch time and dinner time I am hungry but not starving, and I don't crave sweets at night.
6. Increased water intake--I have tried several times in the past to start drinking a gallon of water per day (or at least 1/2 my body weight in water). I have never even gotten close to that. Some days I wouldn't drink any water at all, or at the most, I would drink about 40 ounces. Since starting the products, I am drinking between 80 to 100 ounces of water per day. I crave ice water!
These products have gotten me so excited for health! If you are interested in learning more about gut health or Plexus products, let me know! You can also check out these websites:
http://shopmyplexus.com/apriltrafton
https://www.plexushealthclub.com/home.html
Change: Listen to my body
Keep an open mind about what could be causing negative symptoms
When something doesn't work for me, try something else instead of giving up
When I got home after that season (my senior year of college), I felt different. I was tired all the time, suffered from terrible brain fog, and started gaining weight really fast, even though I wasn't eating any differently than I had before. I was convinced, after doing online research (of course) that the chlorine exposure had ruined my thyroid, and I was, therefore, not producing the hormones that I needed to maintain a normal weight. I spent nights frantically reading forums and message boards about people's experiences with hypothyroidism. The outlook was terrible. People were sharing stories about gaining hundreds of pounds while eating a vegetarian diet and exercising every day. They talked about the misery they felt as their symptoms lasted years or decades. I got my thyroid tested, and it was normal. I just knew my doctor was lying. I was thoroughly convinced that I would never lose weight or feel normal again.
I did all kinds of research on special diets and supplements that I could try to coax my thyroid into working again. I tried them. I took kelp tablets and didn't eat broccoli. I didn't eat any soy. I was gluten free for three months. I saw absolutely no improvement in my symptoms. Soon, I gave up and tried to accept the idea that this is what the rest of my life would be like.
Several years went by. I was sure my hair was falling out. I was always cold. I couldn't concentrate, and the weight continued to pile on. Some months were worse than others, but based on my research, I was positive that my thyroid was toast.
When I decided to commit and start making serious changes for my health, I started looking for something to give me the boost I needed to get started. I was hoping that I would find something to support my thyroid, but I started seeing article after book after Facebook post about gut health. I realized that the symptoms I had attributed to an under-active thyroid for so long could also be the result of an underlying gut issue. I read about candida (yeast) overgrowth and leaky gut syndrome (http://drhyman.com/blog/2010/05/20/is-your-digestive-system-making-you-sick/). So many of the symptoms were ones that I had! I decided I needed to heal my gut and see if that solved anything.
A friend of mine from high school had been posting on Facebook about Plexus, a healthcare company that focuses on gut health. I was skeptical since many of the testimonials were too good to be true. I was sure the before and after photos were photoshopped. Then I saw my friend's before and after picture and one from another girl I went to high school with. They were astounding! She constantly raved about the added energy she had and that her back pain was gone. One of them had lost over 100 pounds. I decided to go for it.
I carefully researched the ingredients, kept an open mind, and started taking the Plexus Triplex Combo in March. It involves drinking a "pink drink" in the morning, taking a magnesium and citrus supplement to help with cleansing the intestine and oxygenating the body, and also taking a probiotic/anti-fungal at night before bed. These three products together target underlying gut issues that can lead to tons of other surface symptoms. After being on Triplex for almost two months, I can honestly say it is awesome. It has provided benefits I never expected, and it has given me the the boost I needed to really get this health journey started.
The changes I have seen to date include:
1. Better sleep-- I actually wake up to my first alarm in the morning after YEARS of having to set 6+ alarms to wake up.
2. No more seasonal allergies-- After moving to North Texas about three years ago, I was completely debilitated by seasonal allergies every spring and summer. I have not had any allergies so far this season (except the one day I forgot to take my probiotic)!
3. No more constantly feeling bloated-- I feel leaner and comfortable in my clothes
4. More energy throughout the day-- I can make it all the way through the day without coffee. Coffee is no longer a crutch, but more of a treat!
5. Regular appetite (boosted metabolism)-- I can eat breakfast without feeling nauseas! This is huge! I have never been a breakfast eater. Even in high school, I drank ice water for breakfast, and until almost two months ago, I didn't eat anything until about 1pm. At lunch time and dinner time I am hungry but not starving, and I don't crave sweets at night.
6. Increased water intake--I have tried several times in the past to start drinking a gallon of water per day (or at least 1/2 my body weight in water). I have never even gotten close to that. Some days I wouldn't drink any water at all, or at the most, I would drink about 40 ounces. Since starting the products, I am drinking between 80 to 100 ounces of water per day. I crave ice water!
These products have gotten me so excited for health! If you are interested in learning more about gut health or Plexus products, let me know! You can also check out these websites:
http://shopmyplexus.com/apriltrafton
https://www.plexushealthclub.com/home.html
Change: Listen to my body
Keep an open mind about what could be causing negative symptoms
When something doesn't work for me, try something else instead of giving up
Sunday, April 24, 2016
A Career Is Only a Fraction of a Life
The single biggest change I have made so far towards total health is a change in mindset about careers. I have always been a driven person, and throughout college, and since then, I have been working single-mindedly towards the career of my dreams. In fact, a career is really all I dreamed about. I wanted to be a college English professor or the director of a writing center with a large staff of eager undergraduate and graduate tutors under me.
When I entered my M.A. program in Teaching English as a Second Language after a month abroad teaching English in China, I shifted that goal to include becoming an English teacher in an intensive English language program. I maintained my desire to become a Writing Center Director as well. These careers are ones that are not easy to come by, and the number of openings versus the number of applicants is not very promising. So, I had to be the best, and as soon as possible.
Every decision I made career-wise was carefully considered and evaluated for its potential for getting me higher up the ladder. I was obsessive about being the leader in my different positions, and I was upset when a co-worker would excel. This extreme competitiveness was toxic for me and led to countless nights laying awake with nervous sweats and thoughts about next moves and minuscule decisions running through my head. I also felt an overwhelming sense that time was slipping through my fingers, that I would be surpassed by others in the field and my colleagues, that I would miss opportunities because of lack of experience or lack of education. In fact, most of the positions I could see myself in required considerably more experience than I had. This feeling of running out of time was with my every day.
I started working in the writing center of a community college about a year ago. As soon as I started, I proposed new programs and expansions to the programs already in place. I was frantically managing details of several projects at once in addition to my normal tutoring duties. I would come home exhausted everyday and then drive almost an hour twice a week for my master's classes. By the time the weekend rolled around, my house was a disaster, I had no food left in the fridge, I felt awful from the constant stress and eating junk throughout the week, and I had a mountain of homework to do. What I wanted to do was sleep all weekend, every weekend.
Several months ago, my boss left the institution, leaving his position open. I thought at first that I wouldn't apply since I wanted to focus on finishing my M.A. and getting healthy, but after a few days of not being able to think about anything but the possibility of moving up and getting a raise, I applied. I got an interview! At that point, I had run myself so ragged that I had developed pneumonia, but I interviewed anyway, fever, crackling lungs and all. I didn't get the job. Someone with more experience got it. This was the last straw. I was miserable. I told my husband, Jacob, that I was going to try something new.
I decided that day to start developing a new way of thinking about my career as a career, and only a career. For so long, for my whole life practically, it had been my life. Being an English teacher is still a goal that I have, but I also have a lot of other goals. I dream of making all of my own clothes, and maybe getting good enough at sewing to sell my creations! I dream of getting a second Master's in a different subject when the time is right, no matter how long it takes. I dream of owing a home that is completely self-sufficient decked out with solar panels and a rain containment system. I dream of working with Jacob to start a craft coffee truck.
So as I continue to make changes, I focus on what I enjoy doing right now. I also focus on where I want to be in the future in various areas of my life: family, love, creativity, health, fitness, and career. I have realized that time is indeed slipping through my fingers, but not in the way I thought before. Time is slipping away when I work myself so hard that I am too exhausted and anxious to enjoy each day.
I still struggle to keep thoughts of a stagnant career or the anxiety that surrounds running out of time from my mind. Sometimes I don't do it very well, but I try to at least be aware of when it is happening and remind myself of where that thinking will get me. I remind myself that I am only 26, and there is a magnificent life ahead of me.
Change: I am striving to place value on every part of my life, not just my career.
I am striving to enjoy every day
When I entered my M.A. program in Teaching English as a Second Language after a month abroad teaching English in China, I shifted that goal to include becoming an English teacher in an intensive English language program. I maintained my desire to become a Writing Center Director as well. These careers are ones that are not easy to come by, and the number of openings versus the number of applicants is not very promising. So, I had to be the best, and as soon as possible.
Every decision I made career-wise was carefully considered and evaluated for its potential for getting me higher up the ladder. I was obsessive about being the leader in my different positions, and I was upset when a co-worker would excel. This extreme competitiveness was toxic for me and led to countless nights laying awake with nervous sweats and thoughts about next moves and minuscule decisions running through my head. I also felt an overwhelming sense that time was slipping through my fingers, that I would be surpassed by others in the field and my colleagues, that I would miss opportunities because of lack of experience or lack of education. In fact, most of the positions I could see myself in required considerably more experience than I had. This feeling of running out of time was with my every day.
I started working in the writing center of a community college about a year ago. As soon as I started, I proposed new programs and expansions to the programs already in place. I was frantically managing details of several projects at once in addition to my normal tutoring duties. I would come home exhausted everyday and then drive almost an hour twice a week for my master's classes. By the time the weekend rolled around, my house was a disaster, I had no food left in the fridge, I felt awful from the constant stress and eating junk throughout the week, and I had a mountain of homework to do. What I wanted to do was sleep all weekend, every weekend.
Several months ago, my boss left the institution, leaving his position open. I thought at first that I wouldn't apply since I wanted to focus on finishing my M.A. and getting healthy, but after a few days of not being able to think about anything but the possibility of moving up and getting a raise, I applied. I got an interview! At that point, I had run myself so ragged that I had developed pneumonia, but I interviewed anyway, fever, crackling lungs and all. I didn't get the job. Someone with more experience got it. This was the last straw. I was miserable. I told my husband, Jacob, that I was going to try something new.
I decided that day to start developing a new way of thinking about my career as a career, and only a career. For so long, for my whole life practically, it had been my life. Being an English teacher is still a goal that I have, but I also have a lot of other goals. I dream of making all of my own clothes, and maybe getting good enough at sewing to sell my creations! I dream of getting a second Master's in a different subject when the time is right, no matter how long it takes. I dream of owing a home that is completely self-sufficient decked out with solar panels and a rain containment system. I dream of working with Jacob to start a craft coffee truck.
So as I continue to make changes, I focus on what I enjoy doing right now. I also focus on where I want to be in the future in various areas of my life: family, love, creativity, health, fitness, and career. I have realized that time is indeed slipping through my fingers, but not in the way I thought before. Time is slipping away when I work myself so hard that I am too exhausted and anxious to enjoy each day.
I still struggle to keep thoughts of a stagnant career or the anxiety that surrounds running out of time from my mind. Sometimes I don't do it very well, but I try to at least be aware of when it is happening and remind myself of where that thinking will get me. I remind myself that I am only 26, and there is a magnificent life ahead of me.
Change: I am striving to place value on every part of my life, not just my career.
I am striving to enjoy every day
Saturday, April 23, 2016
Starting the Journey
I worked my butt off in high school, and then I worked my butt off in college. I cared very little about anything except grades and jobs. I wanted to be the best in my classes and the best in my field of study. This made everything into a competition and a scramble to the top. Towards the end of college, I started gaining a lot of weight, and due to different living arrangements, stress, and out-of-whack priorities, I was eating crap all day, every day, exercising very little, and sleeping even less.
After college this pattern continued and even got worse. I was gaining and gaining weight, making every excuse in the book not to exercise, and focusing only on career success, to the detriment of any other area of my life that needed attention. I was grumpy, suffered from unexplainable anxiety, and was constantly tired and stressed out. And all by the time I was 25!
I knew what it took to get healthy (all my life I had learned about natural medicine and healthy eating), but I was looking for a quick fix to get healthier and happier without putting in the effort. Of course, nothing I tried worked.
Throughout the last few months, I had what some might call a quarter-life-crisis. I was miserable at my job, I was burned out in my Master's program, I was still overweight and lethargic, and I saw no escape. This rock bottom forced me to do some serious soul searching, and in that process, it seemed like lots of little pieces started falling into place for a total life renovation.
I found a little book that seriously flipped my thinking. Wellth by Jason Wachob inspired both my husband Jacob and me to seriously examine each part of our life and make changes to ensure development in all of them. Small changes that we have made have already yielded some positive results!
The journey is just beginning, and of course we are not perfect (hell we are pretty new to all of this), but I invite you to follow my Chronicles of Wellness and hopefully it will encourage or inspire someone who was in my shoes to examine their life and make changes that will nurture their mind, body, and spirit.
After college this pattern continued and even got worse. I was gaining and gaining weight, making every excuse in the book not to exercise, and focusing only on career success, to the detriment of any other area of my life that needed attention. I was grumpy, suffered from unexplainable anxiety, and was constantly tired and stressed out. And all by the time I was 25!
I knew what it took to get healthy (all my life I had learned about natural medicine and healthy eating), but I was looking for a quick fix to get healthier and happier without putting in the effort. Of course, nothing I tried worked.
Throughout the last few months, I had what some might call a quarter-life-crisis. I was miserable at my job, I was burned out in my Master's program, I was still overweight and lethargic, and I saw no escape. This rock bottom forced me to do some serious soul searching, and in that process, it seemed like lots of little pieces started falling into place for a total life renovation.
I found a little book that seriously flipped my thinking. Wellth by Jason Wachob inspired both my husband Jacob and me to seriously examine each part of our life and make changes to ensure development in all of them. Small changes that we have made have already yielded some positive results!
The journey is just beginning, and of course we are not perfect (hell we are pretty new to all of this), but I invite you to follow my Chronicles of Wellness and hopefully it will encourage or inspire someone who was in my shoes to examine their life and make changes that will nurture their mind, body, and spirit.
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