The Health and Fitness Truth Blog

It has been quite awhile since I have had the time and energy to write a blog- but my schedule has slowed and energy is high- so I’m baaack!!

As in the past, I promise to share with you any recent medical or fitness research info which I feel is valuable to you, as well as my opinion on a variety of health and wellness topics.

Today, Id like to refinforce the importance of good sleep. Since February, when I was diagnosed with a LCIS (Lobular Carcinoma In Situ- not cancer, but a precursor to breast ca) and had the lumpectomy, I have been taking Tamoxifen. My family is riddled with breast cancer and ovarian cancer, and myself and my oncologist made the decision to begin this drug therapy for prevention reasons. It has been a rough ride, but one that has opened my eyes to the many struggles middle aged women undergo. Tamoxifen basically shuts off Estrogen reception, thus putting you into a simulated menopause. I have had days and days of insomnia, leading to extreme fatigue- so much so that I have not been able to exercise. Little did I know how devastating the effects of insomnia are- and I have a newfound sympathy for menopausal women going through the same thing. I decided that it was best for me to try a mild sleep aid to help me get back to normal as I could not function as a trainer with so little energy. Many of my clients also experience bad isomnia, but do not take action to try and relieve the symptoms.

While I cannot say what is best for anyone, what I do know is that lack of sleep affects every function of the body- from weight loss, to energy levels, to immune system suppression, to brain function, chronic pain and emotional health. DO NOT FOOL YOURSELF! NO ONE functions normally without adequate sleep. SO- I encourage you to talk to your doctors about how to help yourself! Experiment with herbs or gentle sleep aids, cut out caffeine or other foods and drinks(like alcohol) which may disrupt sleep. Your entire well-being is at risk! Take action!

Sleep? Why is this subject on a fitness website? Because, as a middle aged woman like many of you, I am beginning to experience the onset of perimenopause. Many nights I wake up between 1 and 3 and just can’t get back to sleep. I am fighting insomnia, and paying a heavy price. Fatigue upon waking, low energy throughout the day, irritability, feeling overly stressed- these are all the price we pay for not getting a good night’s sleep. Whether it’s from hormonal changes, or a chronic sleep disorder , a lack of sleep affects us in every way. And we are not alone- Americans are sleeping less and less, and many of us think nothing of getting only 5 hours sleep- ignoring the physical and psychological health risks which accompany “insomnia”. Recent studies have shown that behavioral modifications can go a long way to helping us sleep better- but many people do not take this problem seriously- so they never seek help. What are the consequences of inadequate sleep?

- Weak and inefficient muscles due to a reduction in the ability to metabolize sugars during activity/exercise. This results in a sluggish, difficult exercise session.
-Disorders of the nervous system like fatigue,depression, anxiety and more.
-Lowered immune system defenses resulting in more frequent illnesses and even musculoskeletal problems like tendonitis and chronic aches and pains. Insomnia has been linked to the complex musculoskeletal disorder, Fibromyalgia.
- Increased blood pressure, increased heart rate and other physiological stressors.
- Poor concentration, lightheadedness and dangerous levels of fatigue putting you at risk for accidents.
- Inability to lose weight due to raging stress hormones and extreme fatigue.

Although I am not en expert on sleep deprivation, I have many clients who are deeply affected by a lack of sleep. Sometimes they have to cancel sessions, are too fatigued to exercise well, and often cannot handle ordinary, daily stress due to lack of sleep. One dear friend developed high blood pressure as a result of insomnia. If this is a problem for you, the message to take from my posting today is to GET HELP! Consult your physician, or a sleep specialist for more information.