Tag: life

The Health Benefits of Ending Daylight Saving Time, and Why It Matters in 2025

Since DST just ended yesterday in the US, I decided to write a post about it. I HATE DST! I dread Spring and Fall because of the time changes that mess with me all year long. Just when I start getting used to one time change, it’s time to change it again. As someone with multiple chronic illnesses, the effects of this are extremely difficult to deal with.

DST and chronic illness 

It’s not just about losing an hour of sleep in the Spring, just to get it back in the fall. I already have trouble sleeping and staying asleep, and this certainly doesn’t help any. I’m also in significantly more pain after the time changes, because my routine has been changed.

I know it doesn’t seem like much of a shift, but when dealing with multiple chronic illnesses, it is. My routine is part of my health care routine. My routine plays a critical role in my healthcare. My body needs to know what to expect and when, and it gets used to that.

The stress hormones that are released because of the time change in our sleep cycles also lead to (a lot of) inflammation and pain, which will take weeks to subside, or if you’re like me, months.

Another thing to consider is our medications. When your medications are on a strict schedule, like mine, this also changes with the time. So whether your medications are for pain management, hormone replacement, or an autoimmune disease we’re left with two decisions.

Do we continue to take our medications at the same time despite the clock changes? Sometimes this isn’t possible, because some of us take our medications at certain times around our work schedules. The other choice is to change your medication schedule to match the clock. This leads to more pain, inflammation, and flare-ups for me.

Ending Daylight Saving Time (DST) brings several measurable health benefits and addresses public demand for a change. Recent research highlights that the twice-yearly clock changes disrupt the body’s circadian rhythms, triggering effects that go well beyond “feeling tired.” Here’s what the science and public opinion say.

Daylight Saving Time health effects

• Reduced Obesity and Stroke Risk: New studies show that keeping the same time year-round, especially permanent standard time, could reduce obesity rates by nearly 0.8% (about 2.6 million people) and prevent around 300,000 cases of stroke in the U.S. Permanent daylight saving time also decreases risk, but to a slightly lesser extent.
• Improved Heart and Brain Health: Sudden time changes are linked to higher rates of heart attacks, strokes, and cognitive issues, especially in the week following the clock shift.
• Safer Roads and Workplaces: Studies find spikes in car crashes, workplace injuries, and hospital admissions right after DST changes, due to sleep loss and circadian misalignment.
• Better Mental Health: Disrupted sleep from DST can worsen depression, anxiety, and mood regulation—especially for shift workers or those with pre-existing sleep disorders.

Ending DST benefits

• Well-being: Most people feel tired, less alert, and less productive after clock changes, and research connects this to real health and safety hazards.
• Alignment With Natural Body Clocks: The medical community, including the American Academy of Sleep Medicine, recommends sticking to permanent standard time, which better matches human circadian rhythms.
• Inconvenience: DST originated as an energy-saving policy, but now has minimal impact on energy use and more drawbacks for modern life.

Why Do We Still Do It?

• Policy and Debate: Though there is significant public and expert support for eliminating DST, U.S. law and political debates have prevented full change. Some advocate making daylight time permanent for more evening daylight, but health experts favor standard time for better morning light and overall wellness.
• Uncertainty Across States: States need federal approval to switch to permanent DST, and consensus remains impossible due to varying regional preferences.

Research shows that abandoning clock changes could bring widespread benefits for heart, brain, and metabolic health, enhance public safety, and support healthier sleep for everyone.

I know that I, for one, would be much happier to not have to deal with this again. Unfortunately, I also know that trying to get everybody to agree on something is never going to happen. So, until the time I can retire and make my own schedule, I’m left dealing with the repercussions of DST.

How does DST affect you? Would you rather eliminate DST, or make DST permanent? Leave your comments below.

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Understanding Obesity: Beyond the Scale

If you’re living with obesity, you know it’s far more complex than “just losing weight.” Every meal, every movement, and every doctor’s appointment can feel loaded with judgment or frustration.

Whether you’re newly dealing with a higher body weight, have struggled for years, or are supporting someone on their journey, this guide is here to provide understanding, strategies, and encouragement for lasting change.

Living with obesity isn’t simply about the numbers on the scale. It’s the feeling of effort required for daily tasks, the emotional and social pressure each time you eat in public, and the battle against outdated, shaming advice. For many, every pound lost is hard-earned. For others, the numbers feel impossible to budge.

Understanding Obesity: More Than a Number on the Scale

What Is Obesity?

Medical Definition: Obesity is recognized by the World Health Organization as a chronic, complex disease characterized by an excessive accumulation of body fat that impairs health. It affects millions worldwide and raises the risk of serious medical problems, including diabetes, heart disease, certain cancers, sleep apnea, and more. The most common measure is body mass index (BMI), where a BMI of 30 or higher indicates obesity in adults, though BMI is only one part of the picture since muscle mass and body composition also matter. Both genetics and environment contribute. This means it’s not just about willpower.

How Obesity Affects the Body

Obesity increases the risk of:
• Type 2 diabetes
• Heart disease
• High blood pressure
• High cholesterol
• Joint pain (osteoarthritis)
• Sleep apnea
• Fatty liver disease

Causes: It’s Complicated

Obesity develops from a complex mix of:
• Genetics and family history
• Medical conditions (like hypothyroidism, PCOS)
• Medications (antidepressants, steroids)
• Emotional factors (stress, depression)
• Environment and access to healthy food
• Societal pressures and advertising

What Obesity Feels Like: Daily Realities

Living with obesity means dealing with more than weight. It may involve:
• Fatigue, especially with activity
• Shortness of breath or difficulty moving
• Joint or back pain
• Frustration with clothing options
• Anxiety or shame around public eating
• Worry about judgment in social or medical settings
The emotional impacts, such as uncertainty, guilt, hope, and pride, are real and valid.

My Journey: Small Steps, Real Change

At 5’8” and 270 lbs, losing 30 lbs in the last few months has meant significant, deliberate effort. Breakfasts and lunches now consist of zero processed foods, and homemade dinners focus on fresh ingredients. Even when rice and pasta are on the menu, the emphasis remains on whole foods and sustainable change.

Every pound lost is a victory, and every meal made with care is a step towards better health. Progress is not always linear, but your journey matters.

Managing Obesity: Practical Tools for Daily Life

Food Choices
• Whole foods first: Vegetables, fruits, lean proteins, whole grains, and healthy fats
• Move away from processed ingredients
• Balance: Rice and pasta can fit within a healthy lifestyle if portions are mindful and meals are built around fresh foods
• Track progress: Journaling meals can reveal patterns and help celebrate wins

Moving More
• Gentle activity counts: Walking, stretching, household chores, and gentle strength exercises are all valuable
• Listen to your body: Rest when you need, but find movement that feels good

Medical Support
• Work with your provider: Discuss weight loss plans honestly and update them on successes and challenges
• Explore options: Counseling, medication, or medical procedures may be right in some situations
• Monitor health: Blood pressure, cholesterol, and blood sugar checks matter as much as the scale

Dispelling Myths and Finding Compassion

Common Myths
• “Obesity is just about willpower.” Reality: Biology, stress, and environment play major roles.
• “You should just eat less and move more.” Reality: For many, bodies resist weight loss for complex reasons.
• “Thinness means health.” Reality: Health is a spectrum; body composition and habits matter more than appearance.

Compassion Is Key
Self-kindness and community support turn shame into resilience. Treat yourself gently and seek spaces that respect and uplift your journey.

The Emotional Side of Obesity

Obesity can lead to anxiety, depression, and isolation. Addressing emotional health is as important as physical change. Support from family, friends, or professionals can make all the difference.

Practical Resources

Organizations
• Obesity Action Coalition
• MedLine Plus
• Academy of Nutrition and Dietetics

Support Networks

Online weight loss communities

Reddit – r/loseit:A place for people of all sizes to discuss healthy and sustainable methods of weight loss. Whether you need to lose 2 lbs or 400 lbs, you are welcome here!

HealthUnlocked – We’re a friendly group, determined to lose weight, healthily and permanently. All roads to weight loss are explored in this community. We hope that by exchanging ideas, we can all find the best route for us, as individuals, to achieve success. Our Administrators are all volunteers, who are also on their own weight loss journeys and will be on hand to guide and assist in any way possible. They will greet you with lots of information on how to get the best out of the forum, and whilst it may seem overwhelming, it’s important to read everything so that your own journey will be easier and more enjoyable, from the start. Here’s to the new, slim, fit, and healthy you!

Mumsnet – For those looking to share tips, get safety information, compare diet plans, and receive motivation, especially from peers in similar life stages.

Healthcare Providers

Registered dietitians experienced in chronic illness and weight concerns (Virtual Options)

Form Health – Form Health surrounds you with the tools, people, and support you need to improve your health and make lasting change. Your science-based care plan is tailored to your needs, so you can be confident that you’ll achieve your goals.

9amHealth – We believe that you are more than just the number on your scale. We take a whole-body approach to healthy weight loss, treating all conditions that may be going on and offering intensive, empathetic lifestyle coaching for long-term success. Our care plans include co-condition screening and fitness and nutrition guidance.

TeleDocHealth – Get a smart scale, a personalized action plan, and ongoing expert coaching and support. This is all paid for by your employer or health plan.

Therapists for emotional impacts and behavior change (Virtual Options)

PsychologyToday – Therapists can help clients cope with the psychological components of weight loss and help clients improve their mental health by promoting more positive self-esteem and self-worth.  

OnlineTherapy – The first step to effective and long-term weight loss is not to address your eating, but rather to address your mind and why you eat the way you do. Factors that play a role include your self-image, everyday stress, and negative emotions and behaviors.

Found – Everyone has a different path to health, and we’re here to help you find yours.

The Bottom Line: Obesity Is Manageable

Obesity may change your life, but it does not define your worth. Whether losing just a few pounds or focusing on healthier habits, every positive change matters. Sustainable, compassionate progress is always possible. Your journey is meaningful and valued.
Living with obesity or supporting someone who is? Share your experiences and practical tips in the comments below. Your insight helps build a supportive community for everyone facing weight and health challenges.

Adjusting to Early Mornings: My Work-Life Balance Journey

It’s been about a month since I went back to work, and calling it a challenge feels like an understatement. I’m managing better now than when I started, but I’m still adjusting to the new schedule. Getting up at 5 a.m. remains the hardest part. No one wants to start their day that early, but finishing work at 3 p.m. is a nice trade-off, even if I’m ready for bed by 8 p.m.
My first week was especially tough. After my first full day on my feet for eight hours, I actually had to take a day off just to sleep and recover. Every part of my body ached, and I was so exhausted that staying awake until dinner was a struggle. After eating, I crashed and slept from around 8 p.m. until 11 a.m. the next day, only waking a few times to use the bathroom and call off work. Later, I got up, ate lunch, watched a bit of TV with my kid, then took a nap. That night, I still went to bed early.
Now, I’m up at 5 a.m. during the week to get ready for my 6:30 a.m. start. My day includes two 10-minute breaks and a 35-minute lunch, with work wrapping up at 3 p.m.
After work, I take some time to relax before tackling chores around the house. To avoid feeling overwhelmed, I break up tasks throughout the week. For example, vacuuming downstairs and mopping the kitchen on Mondays, vacuuming stairs and landings on Tuesdays, and back upstairs on Wednesdays.
On weekends, I balance chores and rest to avoid going into the week already worn out. Laundry, shopping, and meal prepping happen then, with Saturdays mostly for rest. I spend the day catching up on emails, reading, and watching shows with my kid.
Sunday is my prep day for breakfasts and lunches, so I can grab-and-go during the busy week. I consciously avoid processed foods for these meals, focusing on options that are healthy, affordable, and easy to prepare ahead of time. This approach has made a big difference in my energy levels during the week.
Lately, I’ve been hooked on peanut butter and banana overnight oats. I make them with whole milk, natural peanut butter, and ground flaxseed, then press sliced banana into the mix. I never expected to enjoy cold oatmeal, but this recipe is really good—and I might even start warming it up once it cools off more.
I’m also rotating my lunches. One week, I had boiled eggs, cottage cheese, and fresh grapes and blueberries. Another week, chickpea salad with fresh fruit. I aim to maximize protein throughout the day because my levels were low before, and I think that was impacting my weight loss. Previously, my daily macros were about 51% fats, 34% carbs, and 15% protein. Now, I’m closer to 30% fats, 43% carbs, and 27% protein, which aligns well with recommended weight-loss goals of 20-30% fats, 40-50% carbs, and 25-35% protein.
I’ve paused my workouts for now since work keeps me active throughout the day, and I don’t want to risk a flare-up. Once I feel ready, I plan to start gentle yoga—either mornings or after I finish chores.
Since going back to work and adjusting my meal plan, I’ve lost about 30 pounds. It may not feel like a lot given the weight I’m carrying, but it’s the most I’ve lost in several years, so I’m proud of that. It feels great having loose pants at the waist.
Fortunately, I’m not on my feet all day anymore. While I was hired as a material handler, some parts of my day involve sitting on a forklift, with breaks when I handle production orders with small parts or use a hoist for larger items. Those tasks fall between periods when I’m seated, so it’s not constant standing.

Why I’m Offering One-on-One Support for People with Chronic Illness

As someone who lives with fibromyalgia and other chronic conditions, I know firsthand how isolating and overwhelming this journey can feel. I’ve been down the path of losing activities I loved, struggling with daily tasks that once felt effortless, and feeling like no one truly understands what it’s like to live in a body that feels like it’s failed you.

I’ve also learned some pretty important things along the way. I now know that small and consistent steps can lead to some pretty amazing improvements in how I feel and what I’m able to do.

I’m Here to Walk Alongside You

Since I started sharing my journey through my daily and weekly blogs, some of you have reached out asking for more personalized support. Honestly, I was very hesitant to do this. I’m not a doctor. I have zero medical knowledge, besides what I’ve learned about my own chronic illnesses and what I’ve written about on my blog. 

I’ve been doing some soul-searching on this recently, and I’ve decided to help those who truly want it. I will not give any medical advice, but I will be here as someone who has struggled with a lot of the same things that you might be going through now.

I can be the person who:

  • can really empathize with what you’re going through
  • encourages you, and cheers you on, no matter how small the win
  • helps you find small daily activities (that you can build on later) that can create big improvements in how you feel daily

I want you to know that I’m not a miracle worker. If you are really ready to make small changes and commit to them, they will help. It’s not going to happen overnight; sometimes it took weeks for me to feel a difference. 

My body had been inactive for so long, it took a while to be able to work up to an actual exercise plan. Tiny steps are still steps forward. I certainly wasn’t feeling any worse, although I did feel discouraged not seeing or feeling results right away. 

Honestly, I had to start with daily stretching exercises just to be able to get up and down the stairs like a “normal” person. I used to limp my way up and down the stairs, one step at a time. I found some easy stretches that I could do while sitting on the couch or a kitchen chair to help improve my mobility. I would work on 2-3 stretches daily, at different times throughout the day, so I wouldn’t bring on a flare-up. 

That’s why I’m excited to offer one-on-one support for people navigating chronic illness. This isn’t medical advice or a miracle cure. It’s just me offering practical, compassionate guidance to someone who truly needs it.

What I Offer

Monthly Support Package – $10/month

  • Weekly check-ins with your preferred method (text, email, video call, or phone)
  • Personalized ideas for pacing, energy management, and activity modification
  • Help setting realistic, achievable goals that work with where you are right now
  • Support for dealing with flare-ups and setbacks (because they will happen, even when trying to prevent them)
  • Someone who listens without judgment and celebrates your wins, no matter how small

I’ve kept the price low because I know how chronic illness can impact our ability to work and our finances. Everyone deserves support, regardless of their financial situation.

Let’s Start With a Free Conversation

Before you (or I) commit to anything, I’d like to have a conversation between two people to get to know each other, talk about what you’re hoping to achieve, and see if working together feels like the right fit for both of us. 

No pressure, no sales pitch. Whatever we talk about will be kept private on my end. If you want to share our discussions, that is entirely up to you. 

You Don’t Have to Navigate This Alone

I won’t promise you a complete transformation or claim that I can take away your pain. What I can offer is understanding and practical strategies that have helped me and others, and most importantly, the knowledge that you’re not alone in this.

Your pace is the right pace. Your small victories matter. And your journey, with all its ups and downs, is valid and worthy of support.

Are you ready to have that first conversation?

Let’s talk about how we can work together to help you get some joy and activity back in your life, one tiny step at a time.

Please note: This support is complementary to, not a replacement for, professional medical care. Always consult with your healthcare providers about your treatment plan.

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Transforming Health: My Path to Fitness and Recovery

I’ve been off the grid for a couple of months while working on myself and improving my mental and physical well-being. I had a nice long talk with my doctor before he left to move out west. I’m still crying on the inside. I had finally found a doctor who listened to me and actively tried his best to help me. That is so hard to find, as I’m sure many of you know!

I was not in a good place because of my chronic illnesses, and it was only getting worse.  It was a struggle just to get out of bed; I just wanted to sleep all day. Going up and down the stairs became so difficult for me; I was worried I would fall down them. Even when I had a “good” day, I would overdo it and send myself into a fibromyalgia flare-up for the next several days, minimum. This, in turn, made me scared to do anything, feeling that it would send me into a flare-up. Because of all of this, my depression and anxiety were only getting worse, despite my medications. 

My doctor had to confer with several other doctors because he was unsure of what he could do to help. When he got back to me, he let me know the feedback he received from the other doctors. 

Here’s what we learned. The less that I did, the worse I would get. I was losing muscle and mobility (and just gaining even more weight, that I DID NOT need!) I’m 5’ 8” and I weighed in at a little over 300 lbs. I was not feeling good about myself. The worse my mobility got, the less I wanted to move around, which was making my mobility worse…yes, a vicious cycle, indeed. Mobility is a “use it or lose it” situation, and this is what I was experiencing. It was so disheartening.

So, my doctor gave me the “hard” advice that he knew I wouldn’t want to hear, but I trusted him, and so I faced my fears and I did what he suggested. I’m really glad that I did. It wasn’t easy, by any means, but it has been worth it. 

I’m now working out, meditating, and doing household chores daily. It’s been a difficult road, but I’m getting stronger and doing more each day, AND I’m not having any fibromyalgia flare-ups! It’s been a while since I’ve had a flare-up. FYI, I’ve also lost 12 lbs since I started following his advice. Fingers crossed that this continues. 

I’ve also been sending my resume out, attempting to find a job that is not a WFH position. I find that I miss going into work and seeing the same people every day. Who knew? I’ve had a couple of interviews, but so far that’s been all. I’m scared (terrified, actually), because starting a new job is difficult enough, but as someone with multiple chronic illnesses, it’s even worse. Stay tuned to find out how the job hunt goes, and hopefully, how going back to a full-time job works out for me. 

To follow my day-to-day goings on, follow my Ponder with Pamela daily blog!