Lupe & Brian: Welcome to another episode of Sjogren’s Strong.
Brian: This is Brian.
Lupe: And this is the Lupe.
Brian: And today we want to talk about the six things that you must do, should do, are hopefully doing every day, if…
Lupe: You have Sjogren’s.
Brian: And even if you don’t have Sjogren’s, these are six great tips for daily living. Number one meds. If you are prescribed meds, take your meds as prescribed.
Lupe: Yes. Take your med. When I get up in the morning, there’s one medication that I need to take on an empty stomach, which is Synthroid, for your thyroid. I have to take it on an empty stomach, so I keep it in the restroom and first thing when I walk in the restroom, I grabbed that and take it. Um, and then I continue with my morning routine and I take my meds like five minutes, you know, before walking out the door, as I’m prepping lunch.
Brian: And when she says prepping lunch, she means putting the stuff I’m prepping for her in her lunch.
Lupe: Why you got to out me like that?
Brian: But, um, that’s when she takes her morning meds. Were both in the kitchen and she gets it done while the lunch fairy is prepping her lunch.
Lupe: You know what? The lunch fairy, the dishwasher fairy, I don’t know if you guys have a fairy like that, but I love my fairy.
Brian: So, your evening meds isn’t as routine as your morning med regimen. Walk us through your evening.
Lupe: Well, if I come home and I don’t take my meds right away, I mean like right after I set my purse and keys down, I’m probably not going to take them because, just call it laziness, because that’s what it is. Once I sit down, I’m probably not going to get back up. So, I try to take care of everything that I need to do before I sit. Because once again, once I sit, I’m done.
Brian: So, if any of you have an awesome routine or tip and trick on remembering to take your meds and turning this into a ritual or habit, jump on over to Facebook and hit us up in the group and let us know what your routine is. Maybe we can learn from you. And help iron out her evening issues.
Lupe: For the most part, if I stick to my morning meds, at the very least, I’m usually not in pain, but it depends a lot on the weather. If it’s cold, my legs are probably going to ache because when I’m in pain, that’s kind of my main complaint, uh, besides my lower back. But, um, it’s really my legs. So, I try to take them as soon as I walk through the door.
Brian: So we’re hoping one of you has a cool tip-trick we can deploy and keep her or get her into an evening regiment. I think it’ll help in the long run.
Lupe: You know what I’ve noticed, if I stick to my meds and I’m feeling good, oh my God, I feel good, don’t have to take my meds, you know, so I skip them one or two times and then I go back to my aches and pains. So, it’s a good idea to keep to your routine and I know better, but you know, I just get lazy.
Brian: Yeah. It happens to the best of us. So moving on to number two of the six things we should do every day is hydrate.
Lupe: Sip constantly and stay hydrated.
Brian: Carry that bottle of water with you everywhere you go. Small bottled in your purse or we keep a case of water in the jeep all the time. So we are never without water and it’s easy to go, oh, I’ll stop and get something at the gas station. But if you have it and it’s there in the center console, yes, it’s not ice cold, but at least you have something you can sip on.
Lupe: Maybe they don’t like it ice Cold, so it’s good for them.
Lupe: Also, try to drink as much water as possible when you’re at work. You know, when it’s a little bit cold, I don’t know, it’s hard to drink water but drink tea, that’s okay, right?
Brian: Herbal tea is good.
Lupe: Yeah. But yeah, try to drink as much water as possible. So, what’s the recommended like eight bottles?
Brian: Yeah, they say eight, 8 oz servings a day.
Lupe: So, try to make one of those bottles, put electrolytes in them.
Brian: Definitely. If you’re drinking nothing but water and you’re not getting electrolytes and minerals anywhere else, you’ll actually deplete or process out of your body electrolytes you need. So we try to make it a habit of seven, 8oz servings of water and a Gatorade or a Powerade or something with electrolytes in it.
Lupe: And how do you know if you’re not drinking enough water?
Brian: Well, we pay attention to our urine output.
Brian: So if your urine is clear to almost clear you’re doing a really good job. The darker it is, the worst you’re doing.
Lupe: And you know what, a lot of people think that urine should be yellow. And I’ve actually had this conversation with several people and they’re like, what are you talking about, urine shouldn’t be clear. It should be yellow. And I’m like, nope, that’s where you’re wrong. So that means they’re not getting enough water. But I don’t know why they believe that?
Brian: I think it goes back to the whole yellow snow.
Lupe: Could be.
Brian: And listen, if you’re on a heavy vitamin regimen, one or two bathroom breaks, after you consume all that vitamin, yes, most likely your urine is going to be yellow and smell like vitamins because you’re processing things out your body does not need. So don’t let that alarm you to your level of hydration, but throughout the day, keep an eye on the color and make sure that you’re staying at some level of clear to almost clear.
Lupe: We’re all adults. We’ve all been urinating for years. You know, we’ve experienced different colors and smells of our own urine and we know if we’re on point, if we’re hydrating, if we’re eating properly, our urine isn’t as dark or as scented as other times when we’re not. I mean, you go out and drink into a bar that next morning, not a good thing. And I think we’ve talked about urine enough.
Lupe: Why don’t you love the subject?
Brian: I’m yearning to move on.
Lupe: Okay. Moving on. Eating healthy.
Brian: This episode, we’re not going to focus on what eating healthy is. Again, we’re all adults, we know what eating healthy is. We know when we’re picking something up and putting it in our bodies that we should not be consuming, but do your best. Again, 5% better today than yesterday. If you consistently improve by 5%, pretty soon you’re going to be on a rock solid diet.
Lupe: Junk in, junk out. If you put junk in your body, you’re going to feel like crap, you know? And you know when you start feeling sluggish and your brain is not as sharp as it could be when you eat healthy. So I mean, we all know. So try to eat a lot of greens, veggies, salad, that kind of stuff. And also, sometimes I find myself eating kind of junk when I’m bored. And I think that happens to all of us. So if you’re bored, try not to eat junk food. Try to do other things.
Brian: Find a healthy snack, carrot sticks, celery, something you can have handy, ready, easy, and that you enjoy. And just remember, you know, when you’re putting something into your body that it doesn’t need or shouldn’t have. And if you’re eating it because it makes you feel good or you’re satisfying taste buds rather than eating healthy, that’s something you need to deal with. And again, slowly cut out 5% better today than yesterday.
Lupe: Well, taste buds doesn’t really work for me because I think I lost, I lost a lot of my sense of taste. So I think probably sometimes I try eating different things to see if I can taste it and I can’t.
Brian: It’s funny, I like onions, so I like to cook with onion and she always tells me, don’t eat onion. But we actually went to an all you can eat salad bar, today, and there was onion rings and she likes onion rings but doesn’t like onions.
Lupe: That’s not weird. My brother’s the same way, but it doesn’t taste like onion when you eat them in onion rings.
Brian: Then I’ll say, you and your brother are weird.
Lupe: Your weird.
Brian: We’re taking our meds and we’re feeling good. We’re properly hydrated. We’re eating healthy. That takes us to number four on this list of six things we should be doing every day.
Lupe: Exercising. Everybody’s favorite thing to do.
Brian: As you’ve learned, we’ve been doing Autoimmune Strong and the stretching is phenomenal and it really is working out kinks and the foam rolling is getting better and better. And we are working on adding more exercise to our routine. So upping the walks.
Lupe: Five minutes a day.
Brian: That’s all you got to start with. Five minutes a day. Look, they recommend 10,000 steps a day. For us, 10,000 steps is roughly four miles. Okay? So, if that seems just unreachable to you, make it one mile, make it half a mile, but add to that every day, even if it’s a 10th of a mile, I’m going to walk half a mile today. Tomorrow I’m going to walk six tenths of a mile, just add to it and build upon it.
Lupe: Make it 500 steps, you know, make it 750 steps, whatever you can. And then the following day, add 25 more steps, you know, and 25 steps seems like it’s a lot, but it really isn’t. It’s from like your bedroom to the kitchen, if that.
Brian: And maybe you’re not in a position to start with walking, started stretching routine. Get on the floor, you don’t need a mat, you don’t need a foam roller. Get on the floor and stretch your muscles out. Maybe that’s a good place to start for you. And if you can get three minutes of good stretching in, awesome. Tomorrow, make it three and a half or four.
Lupe: There’s some stretching or some kind of yoga exercise stretching that you could do in bed.
Brian: Yep, a lot of people have commented on some of our social media posts, how, the first thing they do when their eyes open in the morning, is bed yoga.
Lupe: And if you work behind a desk, there’s a lot of exercises that you could do to stretch, as well. Including stretching your toes, just everything.
Brian: Find an acceptable level to start and build upon that.
Lupe: And very important, do not push yourself too hard. Because that is going to put you into flare. You’re not going to want to exercise cause you got too tired. So pace yourself.
Lupe: Speaking of that, I wanted to comment on something, a couple of weekends ago, I pushed myself really hard. I went on a five mile hike on a Saturday and then the following day I rode 25 miles with a friend. And Brian advised against it instead. And I’m like, what do, you know, I know my body, I know I’m going to kill this.
Lupe: And what happened? The following day I woke up really sore and it just kept getting worse and worse throughout the week, until finally I just couldn’t take it anymore. My body ached for three or four days, I felt like I had the flu. And I know it’s because I pushed myself. So the five mile hike was okay but 25 miles maybe, I should have done five or 10 miles. So I pushed myself too hard
Brian: And you push yourself too hard not having prepared your body for that kind of push. So I don’t think you were eating that well the week prior. And I don’t recall you taking your meds twice a day that week prior.
Lupe: You don’t see me all the time when I take my meds. And I haven’t been sleeping well. Finally, I’m kind of getting back to normal now. Yeah, that’s definitely one of the things. Do not push too hard if it hurts, don’t do it. You know, a lot of people say, I need to exercise, I need to push myself. It hurts, it hurts. If it hurts, don’t do it.
Brian: Because of the Sjogren’s diagnosis and how your body is behaving, going to the gym and pushing yourself as hard as we once did in our youth isn’t a great option any longer. So talk to your doctor, work out something that works for you. You know your body best, listened to it.
Brian: Moving on to number 5.
Lupe: Number 5 is exercising the mind.
Brian: And listen, we’re not going to spend a lot of time on this. We actually spoke about this a couple episodes ago. Get into a community class, hit your community college up, take a class you’re passionate about or something you’ve always wanted to learn or do. Seduko, crossword puzzles.
Lupe: I’ve been taking a class since January and were in March. So, for two months, I’ve been in school, twice a week and I can’t even describe it. I’m just really excited because it’s a class that I really love. I’m really passionate about. I’m just eager to go to school. And I’ve noticed that my mind hasn’t been n as foggy. I’m actually really sharp. I’m using words that I haven’t used in a long time. And why is that? Because I’m exercising that muscle that I haven’t really used in a long time. It’s like, you know, riding a bike or walking, strengthening muscle.
Brian: Now, I can honestly say I miss the Lupe-isms because they’re not present in her vocabulary anymore.
Lupe: I’m getting smarter.
Brian: She’s talking less with her hands. And one other thing that I’ve noticed with her being in school is that her mind is focused on that, hyper focused on that right now. So there’s less time to sit around and think about Sjogren’s and maybe she’s thinking about school and pushing through the pain a little better than she once was. But find something to keep your mind occupied. Again, as simple Seduko or a crossword in your newspaper or hit Barnes and Noble and buy, a small book on Seduko $2-3 and again, work this into your routine. 10 minutes a day, 20 minutes a day, 30 minutes a day, whatever you can do.
Lupe: Don’t go to Barnes and Nobel for a Seduko book because they’re going to be expensive there. Go to Walmart, Target.
Lupe: So yes, but, I mean, you don’t have to sign up for a class. You know, classes are pretty expensive, but just do something. You know, you could do something online, you could do games online, or whatever. Just something that occupies your mind, that gets you thinking, that you’re focused on something that you love. Don’t make it a math class. If you don’t love math, you know, make it something good.
Brian: For those of you that are on LinkedIn, if you’re a premium member on LinkedIn, it comes with LinkedIn learning, which used to be linda.com. There’s tons of classes there. And nowadays you can pretty much find a free class online. They’re not going to be awesome quality all the time, but you can find something to do to learn to occupy the mind. So figure out what makes you excited, what your passionate about and go chase it.
Lupe: I highly encourage everybody to do that. It has done wonders for my mind.
Brian: And last but not least and Lupe’s favorite thing to do.
Lupe: Rest. Sleep.
Brian: She sleeps like a champ.
Lupe: Whew! I think I could sleep on demand, actually.
Brian: A couple of things I encourage Lupe to do because she sucks at it.
Brian: Is put the cell phone down. And the funny thing is she’s actually on it, responding to comments and engaging with you, our audience and I love her for doing that. And it’s good to do, but you know, if you want to be asleep by 10 put that device down. Turn the TV off, 9:30, 9:40, close your eyes, quiet the mind. Think of fluffy white sheep jumping fences or something that is going to slow your brain down and slow everything down.
Lupe: Sometimes I fall asleep while I’m on the phone and I’ve actually been on Facebook and the following day I get, somebody accepted my friend request and I’m like, who’s this person? I don’t even know who you are. So obviously I don’t, I delete them, you know? But um, what I’m trying to say is the phone doesn’t keep me up most of the time because if I’m tired, I’m going to fall asleep while I’m scrolling.
Brian: And on that note, if we’ve sent you a friend request, you’ve accepted it and then we’ve deleted you, please let us know, nothing personal.
Lupe: No, that’s funny. Um, I only do that on my personal page, you know what I mean? But anyways, I find that the lights don’t really bother me. If I’m done, if I’m tired, I’m tired, I’m just going to fall asleep. I don’t care if I’m at a concert, I fall asleep.
Brian: For those of you listening, Instagram or Facebook sent her a message and ask her why I refuse to take to her to shows like Cirque de Solei.
Lupe: Well come on, let’s not keep them in suspense. I’ll just tell him right now. I wanted to go to Cirque de Solei, so bad. And they were actually in town and it was a few years ago and I fell asleep.
Brian: I saved extra money to get really good seats at Cirque de Solei and I’m sitting there enjoying the show. I’m wide eyed, five year old kid in the toy aisle, like oh my gosh. And I look over at her, done. Knocked out.
Lupe: Not once but twice. Cirque de Solei, I think one time we were in Vegas too.
Brian: Yeah, you fell asleep in a second show. I don’t recall what it was, but no more shows for us.
Lupe: And I tell him, he’s like, let’s go to the movies. I’m like, nope, it’s dark. I don’t want to go to the movies. Cause at one time I wanted to watch… I want to watch Land of the Lost, you know, because I remember watching it as kid.
Brian: I was praying to go to sleep during that movie.
Lupe: I think we both did. We don’t normally go to the movies for that reason cause I usually fall asleep. Unless it’s something that I really want to watch, like with Mel Gibson or Clint Eastwood.
Lupe: If you use a humidifier at night or during the day, but especially at night, it puts moisture in the air, so it actually helps you sleep. And it was referred to me by my first rheumatologist and I highly recommend it because it really worked for me. And I recently purchased a weighted blanket. It’s 12 pounds and it cuddles you, for lack of a better word, and it puts you sleep.
Brian: I think she’s recalling being in the womb.
Lupe: Oh shoot. I don’t think I recall that.
Brian: No. This this weighted blankets actually done wonders for her though. I put it on, it’s long enough to where we can kind of double it up over her lower leg, which is typically what hurts her, especially in the evening. And that weight seems to reduce the pain, but because it’s weighted, it does kind of cuddle you and I don’t know, there’s something relaxing about that and it’s been working pretty well.
Lupe: You know sometimes when you drop something, you know the TV’s too loud or, you know, in the TV somebody falls or they shoot or something, and the noise kind of startles you awake, for a second. This blanket, I don’t know, i’s heavy, it cuddles you and it doesn’t, you just don’t wake up.
Brian: So rest being very important. Make sure you’re doing everything you can to have some quality rest, to rest your body and rejuvenate it for the next day, so you can wake up early and start all over again.
Brian: So to recap, these seven things we should all do, whether you have Sjogren’s or not.
Brian: Number one, meds.
Lupe: Number two, hydrate.
Brian: Number three, eat healthy.
Lupe: Number four, exercise.
Brian: Number five, exercise the mind.
Lupe: And number six, rest, my favorite thing in the world.
Brian: We hope you enjoy this episode. If you’re not following us on Facebook, hit us up. If you’re not in our Facebook group, come on over, water’s fine. Jump in. We’re also on Instagram and Twitter, links to those will be in the show notes, below. And come on over to and StrongStrong.com and you can read these transcripts, listen to past episodes and a look around. See what we’ve got going on over there.
Lupe: At the very least, focus on these six goals every day. Set goals, work towards them, once you achieve those goals, reevaluate and set new challenging goals. Challenging but achievable.
Lupe: Until next time, sip constantly and stay hydrated.
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