The Gravity Shift
Restorative Rituals for Heavy, Fatigued Days With Hemochromatosis
There was a specific moment during my morning walk today when I suddenly realized my limbs were weighted. Not tired, but like lead. As I hit the halfway mark on my usual path, the air seemed to thicken and my breathing grew harder.
I love my morning walks. I love the quiet, the empty streets, the morning birds, and the clean, cool air. I never listen to music or a podcast; I listen to my body. It is the perfect time for a check-in. Before the noise of the day begins, I listen for the noise in my body. I check in with my breathwork.
This morning, the “body pings” I’d been hearing over previous days turned into a loud thud. When this happens, my first question is always: Can I make it all the way back home? because the rest of the walk feels sooooooooo long. Home feels soooooooo far away.
For those of us living with Hereditary Hemochromatosis, this isn’t just a “bad day” or a tough workout. It’s our biological barometer. The check-engine light. It is the interior signal that the iron load is high and the system is occupied.
This isn’t a normal “out of breath” fatigue. It is a literal weight. It feels as though my walking shoes have been swapped for lead boots and my limbs are being pulled toward the pavement by a magnet. Everything feels weighted down - my breathing, my movement, my thoughts, and my emotions.
For a moment, I wondered: Do I cut the walk short, or do I continue on, albeit much slower and with more intention?
I chose to continue.
Heaviness has become a normal part of my life now. Learning to acknowledge it, prepare for it, and intentionally live within it is key. Creating ways to navigate the “thickness” of these moments is vital to ensuring this condition doesn’t slow me down figuratively even when it is literally.
Whether you’re dealing with an iron load or you’re simply a woman feeling the weight of a long week, here is my go-to set of rituals to help manage the load.
The Reset - When I recognize that my iron is loading and my legs start to feel like concrete, I don’t sit on the couch when I get home. I head straight for my bedroom floor and put my legs up the wall. This restorative inversion yoga pose (Viparita Karani) is incredible for reducing leg swelling, improving circulation, and preventing the pooling of lymph fluid. Spending 10–15 minutes here in total silence while intentionally controlling my breath helps alleviate that sluggish, weighted feeling. It is the ultimate nervous system reset, whether it’s right after a walk or just before bed. It’s a “lazy” recovery that feels like a mini spa break.
The Topical Tools - I use two topical tools that boost my ability to both increase endurance and promote restorative recovery.
Essential Oils: This is one of my favorite “high-maintenance” power tools. Essential oil compounds cross the blood-brain barrier to affect the respiratory and nervous systems almost instantly. Peppermint oil is a heavy hitter for endurance; it contains menthol, which acts as a natural bronchodilator to increase oxygen intake. A study in the Journal of the International Society of Sports Nutrition found that athletes using peppermint oil saw significant increases in endurance levels. I use it to trick my brain into feeling like the air is cooler, reducing my perceived exertion. Rosemary oil helps with the cognitive endurance I need to finish a walk when my body wants to quit. Before I put on my shoes, I mix a few drops of each with a bit of coconut or jojoba oil and place it under my nose and on my hands.
Magnesium: I use Magnesium flakes or Epsom salts for a quick foot soak during the day or a longer body soak in the evening. Magnesium is a great relaxer, but it also eases the “humming” tension in the skin and joints that iron overload can create. It’s a ritual of “soaking it off” rather than “powering through.”
The Thermal Pulse - Inflammation is essentially “heat” trapped in the tissue. When the iron load is high and my joints feel like they are “humming,” I use temperature to force a reset. Before I sit down with my morning coffee, I take a contrast shower. I start with the water as warm as I can handle to dilate the vessels, during which I wash up, and then I finish with 60 to 90 seconds of pure cold water, focusing specifically on my legs and the back of my neck. This cold shock triggers “vasoconstriction” - clamping the vessels shut to force blood toward the internal organs - and then “vasodilation” once I step out and warm up. This rapid “pumping” action is a biological vacuum for inflammation. It clears the inflammatory markers that make limbs feel heavy and leaves me feeling energized rather than sluggish. It’s the quickest way to move from the “lead-weight” feeling of the walk into the high-energy focus I need for my day.
These are a few simple, yet powerful rituals that help me reset myself and my body when the load of the day - or the iron - seems to be weighing me down. We don’t have to be victims of the “heavy days”.
When gravity shifts, it’s just a signal to turn up the maintenance.
In practice,
Lisa
AVAILABLE NOW: The Restaurant Edit: How to Order with Iron-Overload (HH) at Lisainpractice on Gumroad
AVAILABLE MAY 1ST: The Plate: A Guide on How to Think About, Use, and Love Food Again After Diagnosis available on lisainpractice on Gumroad.
Medical Disclaimer: The information provided in this article and within my work is for educational and informational purposes only and is based solely on my personal experience and research as a yoga professional living with Hereditary Hemochromatosis. I am not a doctor, licensed nutritionist, or medical professional. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here. Reliance on any information provided is solely at your own risk.