Guide2Resilience

Without good sleep, your body's ability to recover from exercise of any kind is poor.

Lack of sleep shifts the nervous system into a fight or flight state, also known as sympathetic activation, to attempt to stay alert. 😨

Exercise naturally shifts the body into a sympathetically activated state with higher heart rate and blood pressure to meet the demand. 💓

So pairing poor sleep with pushing yourself to exercise is a double hit to a nervous system that tends to stay in fight or flight in those with POTS. 😞

Sleep is one of the first areas I work on with clients who come to me saying they are trying to exercise but keep crashing. 

My top sleep hygiene habits: 

🛌Establishing a regular bedtime, before midnight, that's when we get most deep sleep 

⏰Getting 8 plus hours of sleep (tip we often need to be in bed an hour longer than number of hours aiming for) 

😴Winding down without screens at least an hour before bed (screens disrupt melatonin and circadian rhythm) 

🧘‍♀️Gentle movement routine to relax the body during the day as stress builds up increasing fight or flight 

⭐Want a gentle movement routine to improve your sleep?

Comment YES below and I'll share it ⬇️

Exercise is a very important piece of thriving with POTS

However it's by far one of the most frustrating pieces... Saying that as a PT with POTS too 😕

I've attempted to follow the POTS protocols out there myself and working with clients, and oftentimes it's hard to keep up with them and life at the same time.

The protocols are well researched, however don't take into account the other challenges that drain your exercise recovery with POTS:

Poor sleep 💤
Difficult nutrient intake 🥗
Imbalanced electrolytes 🍉
Dysregulated breathing patterns 🫁
Nervous system stuck in flight or flight 😰

Pushing yourself to exercise when you're drained in these areas will only crash you😔

You started rebuilding your reserves by addressing these areas first!
(And gradually mix in gentle movement)

I'll be sharing thoughts on each of these 💤🥗🍉😰🫁
And some gentle movement tips this month

It's Ehlers Danlos Syndrome awareness moth 🦓

HSD and hEDS share symptoms - I often have clients ask me the difference

As pointed out here - the treatment for both is often very similar

Getting diagnosed is empowering to understand what is going on with your body and guides treatment to help you thrive as well as you can

Getting diagnosed with hEDS a decade ago gave so many answers to questions I had for years and has been so helpful in rebuilding my life and finding my path

If you'd like to learn more of my story: https://www.guide2resilience.com/about

May is Hypermobility Spectrum Disorders (HSD) Awareness Month. But what is HSD?⁠
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Hypermobility spectrum disorders are connective tissue disorders characterized by symptomatic joint hypermobility that cannot be explained by other conditions.⁠ 🧬⁠
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❓️Signs and symptoms of HSD⁠
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Symptoms vary from person to person, with different degrees of severity, and include:⁠
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o Joint hypermobility and instability⁠
o Joint subluxations⁠
o Dislocations⁠
o Joint pain⁠
o Loss of joint function⁠
o Joint damage, such as cartilage tear⁠
o Early joint degeneration⁠
o Ligament/tendon damage and injury⁠
o Recurrent, persistent, or chronic pain⁠
o Fatigue⁠
o Autonomic disturbances of heart rate and blood pressure, bowel and bladder function, and temperature regulation⁠
o Organ/systemic inflammation related to mast cell activation ⁠
o Headaches⁠
o Gastrointestinal problems⁠
o Anxiety disorders⁠
⁠
HSD is diagnosed by medical history and physical examination. In the process, clinicians need to rule out other conditions, including the Ehlers-Danlos syndromes, that can cause the same symptoms. To be diagnosed with HSD, there should be evidence that the joint hypermobility is causing problems and is not just an asymptomatic feature.⁠

HSD is diagnosed by medical history and physical examination. In the process, clinicians need to rule out other conditions, including the Ehlers-Danlos syndromes (especially hEDS), that can cause the same symptoms. To be diagnosed with HSD, there should be evidence that the joint hypermobility is causing problems and is not just an asymptomatic feature.⁠
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Since there is not yet a definitive diagnostic test for hEDS (there are clinical criteria to give a diagnosis but not a genetic test) or HSD, there is no way to differentiate between the two conditions absolutely. Some experts believe that HSD and hEDS are, in essence, the same condition along a spectrum; some are not sure, and others think that HSD and hEDS are separate, distinct conditions.

It is possible that hEDS and HSD have different underlying causes and that they are truly distinct from each other and from other disorders. It is also possible that hEDS and HSD have a common underlying cause and are not truly separate conditions. ⁠
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While it is frustrating to not have all the answers yet, this is not unusual. The history of medicine is full of examples of developments in diagnostic criteria and the separation of conditions within the same family of disorders as knowledge grows. The hEDS/HSD Working Group of the International Consortium on EDS and HSD is continuing to research and gain a better understanding of these conditions. ⁠
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At present, the principles and types of management are the same for both HSD and hEDS. HSD is not less severe than hEDS. To say otherwise is incorrect and a misconception. As more and more research is done, this is shown in studies.⁠
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Both conditions need awareness, recognition, validation, and care. It is fundamentally important that clinicians worldwide know that there are management strategies for both HSD and EDS that can improve the lives of people living with these conditions. ⁠

Learn more here: https://www.ehlers-danlos.com/what-is-hsd/

Stay tuned throughout May as we explain more about the types of HSD, the spectrum of HSD, and symptoms.

Figuring out the type and amount of exercise that your body will respond to and recover well from to help your symptoms can be challenging living with POTS, EDS, and chronic fatigue.

For many years I hesitated to do yoga or other classes due to feeling horrible related to POTS and EDS

I pushed to fit in at other classes and would pay for it for days exhausted, in pain, and frustrated with myself even as a PT.

I've come across quite a few clients and other individuals navigating the same frustrations

That is why I paired with out of a mutual desire to offer a yoga and restorative movement offering for those with pain, dizziness, fatigue, joint issues that may hesitate to try yoga.

This class is unique as we share modifications and various options for all poses and focus on the breath - restoring body and mind.

If you or anyone you know is interested, come join us in person Buffalo Firefly Wellness or from anywhere over zoom 💻

Every Saturday 🗓️
11 am EST 🕥
4025 MacArthur Ave Richmond, VA 23227

Link to reserve a spot in my bio 🔗

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Excited to announce May registration for Mindful Motion is up! 😀

This class was created out of a mutual desire to offer a yoga and restorative movement offering for those with pain, dizziness, fatigue, joint issues that may hesitate to try yoga.

That was me for many years as I hesitated to do yoga or other classes due to feeling horrible related to POTS and EDS when I pushed to fit in at other classes.

This class is unique as we share modifications and various options for all poses and focus on the breath - restoring body and mind.

If you or anyone you know is interested, come join us in person Buffalo Firefly Wellness or from anywhere over zoom 💻

Every Saturday 🗓️
11 am EST 🕥
4025 MacArthur Ave Richmond, VA 23227

Link to reserve a spot: https://buffalofirefly.com/pages/classes-events-mindful-motion

Check out my most recent video on finding motivation to exercise when you're tired

Finding the Motivation to Exercise with POTS It's tough to find the motivation to exercise with POTS or chronic fatigue when you're already tired or you know exercising could make you more tired.I was s...

Finding that sweet spot of exercise or movement that meets your body and nervous system where it's at can be challenging 🤔

As I mentioned in this week's LIVE (see post to page), I struggled to figure this out for years even as a PT - pushing myself to follow protocols and what other PTs told me to do

I'd end up crashing on the sofa for days barely being able to function

I wondered what was wrong with me... I should be able to exercise - and based on the literature that's what should help me recover from POTS

Looking back there were a few things that got missed:
⭐I needed to factor in other health conditions I had like hEDS and chronic fatigue which influences my exercise recovery
⭐I wasn't aware of the state my nervous system was in before, during and after exercise
⭐ I didn't know how to shift my nervous system into recovery mode
⭐I hadn't found the sweet spot of exercise - the amount and type my body responded to

By figuring these 4 things out, I have been able to rebuild my exercise tolerance and not feel utterly exhausted afterwards - and enjoy movement again!
🤸
In spite of the frustrations, I'm blessed I went through this journey as a PT, coach, and patient with POTS. I'm now able to help others who feel stuck and frustrated just like I was!
💜
That's behind what I do and why I helped co-create a yoga and restorative movement class called Mindful Motion Class for others on a similar journey with POTS, dizziness, fatigue, pain, joint issues
🧘‍♂️
You CAN find a movement routine that works for you!
👇
Drop in over zoom or if you're near Richmond VA in person if you want to join in one Saturday at 11 am EST

The class can be done from your own bed, floor or chair - and intentionally supports your nervous system recovery
🛏️
Here's the link to learn more: https://buffalofirefly.com/pages/classes-events-mindful-motion
🔗

I've found it very helpful to find an exercise or movement routine that supports your body and mind on both my own journey to rebuild my energy with POTS and working with others as a physical therapist and coach👩‍⚕️

Exercise or movement as I like to call it has great benefits for the body- from regulating blood sugar and weight, building strength, muscle, and bone mass, to improving cardiovascular health and endurance - and more! 💓

Movement also benefits the mind - helping low mood, anxiety, depression and cognitive function 🧠

The body and mind are interconnected - what we do for one influences the other 🔗

We can influence the state of our mind or the nervous system by different body postures and movements - something that can be very helpful when we're feeling stressed, shutdown, overwhelmed, exhausted or agitated by physical or mental stressors.

In my experience both personally and professionally, it's helpful to find a movement routine that meets your body & nervous where it's at - the sweet spot 🥰

That's been the WHY behind creating Mindful Motion Class

We blend breath awareness, restorative movement, gentle yoga postures in a mindful flow to support your body and mind - created for all skill levels with POTS, chronic pain, dizziness, joint issues in mind 🧘‍♀️

You get 2 instructors for the price of one too! Myself a PT and coach plus a trauma informed gentle yoga instructor ➕

Join us this month
Saturdays at 11 am- first class is April 6th
Zoom or in person in Richmond, VA


Link in bio 🔗

Check out my most recent video - great for anyone who feels foggy headed!

Like & share❤️

How to Navigate Brain Fog with POTS How to Navigate Brain Fog with POTS: Tips and MoreIn my own journey with POTS and working with clients with , I've com...

Check out my recent video

It has tips for those with POTS or chronic fatigue however they're great tips to help anyone having a rough day.

Please like and share with others!

How to Get through Rough Days with POTS Figuring out how to get through rough days is an important part of learning how to thrive with Postural Orthostatic Tachycardia Syndrome or chronic fatigue.W...

Introducing movement into your daily routine can help with pain, fatigue and overall well-being.

If you're not sure where to start, working with a physical therapist is an excellent place to start!

A physical therapist can show you simple, personalized exercises to improve your mobility, strength, and balance and guide you on slowly introducing more physical activity into your daily life.

I'm excited to have paired with Luna PT to accept insurance and provide in-home physical therapy services for those who are looking for a PT with experience treating chronic pain, fatigue and dysautonomia!

I provide a personalized easily accessible approach.
You don’t have to worry about commuting to your appointment and aggravating your symptoms while waiting in a clinic.

I work around your schedule and treat you in the comfort of your own home, providing one-on-one care tailored to you.

*Providing care in the Richmond, VA area

Want to learn more?
Email: [email protected]
Call: 804-420-8810

Or reach out directly to Luna and request me:
866-931-7537

4 Tips for a Pain-Free Life: Staying Ahead of Sedentary Behaviors Take a look at how you can prevent chronic pain with physical therapy and counter a sedentary lifestyle with Luna.

What do mindfulness and energy have to do with each other? 🤔

Mindfulness helps us tap into what is going on with our body and mind - teaching us how to be resilient. 😁

Learning how to be resilient to stress is key to rebuilding your energy. This is why I teach clients a "tool box" of practices to build resilience.⛏️

Want to learn a mindfulness practice to build your resilience? 🧘

Drop in on Saturdays 11 am EST 🗓️

⭐Join via Zoom or in person ⭐
Mindful Motion Class 🧘

Link 🔗 in bio

The class blends mindful restorative movement, yoga, and breathwork supporting body & mind.

It's created for all skill levels! Great gentle exercise option 🧎

You get guidance and support from myself - a physical therapist and a yoga instructor 👩‍⚕️

Drop ins welcome!
*Recommend reserving your spot in advance*