Topic: Achieving Better Health ...

[GamesPoet]

So ... no thanks to covid I'm sure, but it seems I have put on some weight and my blood pressure ain't where it should be.  My Doctor appointment yesterday was a bit more of an eye opener than my own awareness, not that I wasn't already working on the latter.

I expect the Doctor will be prescribing medication after the test results, but what could be determined yesterday means changes need to occur.  Hope to see how far I can get things in balance on my own before probably having to to do the inevitable some day.  It will be better food choices, more exercise, portion control, and tracking via an excel spreadsheet, too.

Not fun, although such is the way of achieving better health.

Anybody else doing similar stuff?

[Artobans Ghost]

If he wants to prescribe cholesterol stuff - change diet before. If it’s that borderline diabetes - same 😺
Although I would be very surprised if either were on the list

[GamesPoet]

It was a high blood pressure issue so far.  Suspect I'll hear back on cholesterol once labs have been finalized.

[Artobans Ghost]

Aah. I am on a medication that slows the heart rhythm and a thinner of some sort. So my pressure is good but metabolism is slower which means more weight. I’ve lost 10 lbs in the last 2 months. Another 40 to go lol

[GamesPoet]

I gained 30 pounds in the last year.  Didn't really notice it until the back quarter of 2020.  Then I got hit with covid-19 in early to mid November, and things have been a mess with lingering fatigue that no one seems to have an answer for me, and increased allergies.  I'm guessing the latter because of my immune system was perhaps hit hard during my covid-19 experience, although know one seems knowledgably about that either.

Regarding the fatigue, I switched off activity with clients for Fridays, and this plus I'm walking a mile and a half currently also seems to be rebuilding stamina.  I bought a scale and have begun weighing myself each day, which I realize doesn't work for some, yet it helps me stay motivated to reduce portion size and make better food choices.  And I seem to have isolated in on at least two items that my allergies seem to be related to over the winter, so there has been a reduction in reaction accordingly.

I plan to eat even better (more fruit and veggies), continue to maintain smaller portions (especially reduce bakery items, limit pasta items, and will read more on this kind of thing), drink more water and less juice, lessen coffee intake (previously a big mug each morning, reducing by a third), increase exercise, and track what I am doing, including measuring blood pressure.  Going to see how much more I can bring the weight down, and suspect that will definitely lower the blood pressure.

As I age, I'll probably eventually have ot take some medication, and the doctor wants that now, but if I reduce my unhealthy choices, this can hopefully bring things down to a more manageable level, and then require less medication.

[StealthKnightSteg]

I'm a bit overweight (90kgs when optimal would be below 83kgs), had a doctors appointment and blood sugars where fine, but I had a bit of cholesterol problems should be below 5 (on what ever scale or measuremnt that is) and I was 5.5 to much bad cholesterol vs good cholesterol.

Diet seems fine enough but this covid thing sure made me move less, so now trying to walk atleast 3 times a week for 5+ km's per walk

[GamesPoet]

I was dancing 9 to 14 hours per week depending on what was happening with lessons and dances ... prior to covid-19.  Naturally dancing as a hobby mostly shut down.  Some places went out of business as well.  I wasn't replacing that exercise enough, especially when I had an ankle re-injured last May.  After my covid-19 experience, was told not to return to exercise for a month because folks were having heart issues as a result to returning too fast and too soon.  Started walking again 3 to 5 times per week in February with first a half mile, working it up to a mile, and then a mile and half. I'm going to move it up to 2 miles next week, and get in as many days as possible maybe even 6 or 7 a week.  Will start my pushups and weight training again as well.  A wee bit warmer, and I will get in some biking and hiking too.

[GamesPoet]

Got an appointment for my J&J covid vaccine on Saturday

(Hope I'll feel good enough for a bit, because I am hoping to get in another playtest of my Huzzah! 2021: Hold The Line game.)

[Artobans Ghost]

Just got our phiser shots on Tuesday. Other than some tiredness and the feeling someone pounding on my shoulder with a crowbar, all is good

[GamesPoet]

My doctor called today, regarding chest xrays being good, suppose to pick up two prescriptions (which I will and look up what these are), and referring me to a Hemotologist for elevated hemoglobin or some such.  Did some reading at lunch time regarding food choices and getting high blood pressure down, going to make some changes.

[Zygmund]

Less social contacts, less exercise, more working from home - the same story for all of us over the past year, I guess. And then you even had the covid-19.

Just don't start the exercise too sudden and heavy. That can kill. Walking is nice. Biking should be nice too. Push-ups, pull-ups, anything you do with your own bodyweight is good and cheap. Stretching is good. Call it yoga if you like.

Food intake is easier to adjust. I dropped red meat several years ago and have cut down other meats too. Plenty of good sources of vegan protein these days, and tasty recipes too. Just beware of palm oil & fried olive oil, bad bad, even if vegan. Vegetables and fruits are good. Fish is good - but avoid grilled commercial salmon, that's as bad as the worse meats, just read.

My personal challenge is sugar. They add it everywhere. Been shifting towards lower sugar alternatives and trying to cut desserts. But I'm so badly hooked. Just one biscuit or candy, and I can't stop. I wants it...

-Z

[GamesPoet]

Less social contacts, less exercise, more working from home - the same story for all of us over the past year, I guess. And then you even had the covid-19.

There's no doubt these have probably been contributing factors.  It has all led more sedentary, eating too much especially for a lack of exercise, and an underlying level of stress.

Just don't start the exercise too sudden and heavy. That can kill. Walking is nice. Biking should be nice too. Push-ups, pull-ups, anything you do with your own bodyweight is good and cheap. Stretching is good. Call it yoga if you like.

Yes being careful that I don't go to the next level just yet, and focusing more on intake with consistency in both.

Food intake is easier to adjust. I dropped red meat several years ago and have cut down other meats too. Plenty of good sources of vegan protein these days, and tasty recipes too. Just beware of palm oil & fried olive oil, bad bad, even if vegan. Vegetables and fruits are good. Fish is good - but avoid grilled commercial salmon, that's as bad as the worse meats, just read.

More fruit and vegetables ... especially strawberries, apples, raspberries, bananas, beans, carrots, broccoli, lentils, kidney beans, peas, sweet potatoes.  Things like quinoa, oats, popcorn (without salted butter), almonds and other nuts, plus dark chocolate.

Why grilled commercial salmon?  I tend towards caught in nature anyway, yet curious.  Besides fish, eggs and poultry seems ok.  And of course not overdoing these.

My personal challenge is sugar. They add it everywhere. Been shifting towards lower sugar alternatives and trying to cut desserts. But I'm so badly hooked. Just one biscuit or candy, and I can't stop. I wants it...

I actually don't have a huge issue with sugar, thank goodness. However, salt is another story.  I took a look at content on some of the soups and rice mixes that I have, yowza!  That's being cut out.  I can and will make my own soups and rice with herbs, those things don't need salt to taste good.  I need to stay away from snack foods and generally be certain that salt is only included for some recipes.  I found a low salt roast beef further back that is also a nice addition to the sandwich repertoire.

- - -

Today is covid shot day for me.  Not looking forward to it due to the bodies apparent response.  Just getting J&J so only have to put up with this once.  Until a booster is needed.

[GamesPoet]

So been 6 weeks since my last post on this thread.  Health seems to have improved a bit.

My fatigue seems to be much less.  Been tracking my blood pressure 3 times per day to see what that tells me, and the trend seems to have come down, although leveled a bit.  Have changed how much I've been eating and what I've been eating, portion sizes less, except for more fruits and veggies.  My exercise has been ok, but stepping the walking up into some brief running this week.  Weight is down by 13 pounds in 14 weeks so at least another 11 pounds to go, and if I can get down 16 more pounds, then even better.

Going to start my pushups again, and then weight training next, both before I get back to dancing.  The dance studios and organizations are starting to hold dances again, although with covid-19 lingering in new variants, not quite ready for that anyway.  Might go with some biking and hiking soon as well.

[Grutch]

I gained 30 lbs since the JiuJitsu studio where I trained shut down. When I'm not fighting, I have very little motivation to do morning workout routines and the lunchtime mile run.  I'm signing the family up at another studio and hoping for the best, I want to get back into shape in the next few months. 

[GamesPoet]

I here ya.  Prior to the public health issue in 2020, I was dancing 9 to 14 hours per week. Plus last year I was out of doing other exercise for 6 months while I recovered from a re-injured ankle.  Despite eating differently last year with everything being made at home, suspect my weight gain may have even contributed to my  bodies response to getting covid 19 in November of 2020.  Regardless, I seemed to put on more weight after that experience  which was what triggered the purchase of a new scale, and the beginning to implement better choices regarding portion size and food types.  Then there was the annual physical which hadn't happened in 2020, and the discovery of the blood pressure issue, and so I've been even more determined and disciplined, although this hasn't been easy.  Dance studios have begun to open again, dances are even being held in some locations, although still not fully comfortable interacting at such close proximity at the moment, and so I am waiting patiently further to see how things develop with the public health issue from here.

[Perambulator]

It's funny - I went the other way. Pre-pandemic I tried to go to the gym without really much success but when we went into lockdown I actual now have a daily routine that has been way more effective than any of my previous attempts. I also did (finally!) get a CPAP machine which has (finally!) taken care of my snoring and I sleep SO much better. I was apparently suffering from mild sleep apnea and I caught it before it got too bad. If any of you snore, I strongly recommend getting a sleep study - my wife told me that there were periods before where I was not breathing in my sleep. 

[GamesPoet]

From this video ... https://www.youtube.com/watch?v=BntMLQ86-vY

... it lists Garlic, Pomegranite, Kimichi (fermented cabbage), sesame seeds and oil, tumeric, foods with B vitamins (salmon, trout, leafy greens, liver, eggs, milk, beef, oysters, clams, mussels, beans, and peas, chicken, and yogurt), and foods with L-Arginine (turkey, pork loin, chicken, pumpkin seeds, soybeans, peanuts, dairy, chick peas, lentils), are healthy items for the circulatory system.

- - -

A balanced diet seems to be key though, and one item I've learned is to increase my fruits and vegetables more than I was eating before.  At dinner been moving closer to eating double the veggies, and less meat, pasta, rice.  Many Americans ae so use to having the meat and grain portions of our meals as the main part, although switching to smaller portions of these and more veggies and fruit can apparently be healthier.

[GamesPoet]

An update ...

Lost 17 pounds through July, mostly from diet changes and portion size.  Less pasta, rice, and salty processed foods.  Was up to walking and then started running a mile and a half 4 or 5 days per week.  Then in late July, hit the heavy part of a work transition, and that totally was taking too much energy for running.  Plus most of my reduction in blood pressure started to erode due to stress.  After two weeks, made some slight changes in schedule and activity, but it didn't seem to be enough to reduce the blood pressure during work hours.

So that was the end of not taking any medication.  Started in on a half dose a day, but that seemed like too much, just felt off with blood pressure even getting well below what seemed regular good levels. So went to taking a half dose every other day, although that wasn't quite getting me through 48 hours, usually 30 to 36 instead.  Taking a half dose every 36 hours didn't seem to work well with a consistent effort on my part.  So instead, taking 2/3rds of a dose every 48 hours.  That seems to be about right to get me through 2 full days sometimes a bit longer.  So taking this now every Monday, Wednesday, Friday.  My weekends seem to be less stressful, imagine that, and so I seem to be able to go with the dose on Friday being enough for three days, although sometimes it is a bit questionable for my blood pressure, but thankfully not overly high on Sundays.

Anyway, lost a couple more pounds so now down by 19 total, and with 10 more to reach the original goal from the beginning of the year.  Going to keep at it, being as determined and disciplined as possible, yet not so stringent as to be stressful in itself.

Hope others are fairing well!

[Mathi Alfblut]

I have been losing weight constantly until this summer. No specific training, just that I have to walk alot at work. And maybe an effect from depression. It seems to have turned now, so now I am hoping I will not start racing back up again.

[Jmash]

I had started to lose a few pounds before the pandemic because we had started to hire out a sports hall with some work colleagues on a Monday to play indoor football. I play 5-a-side football every week on a Wednesday anyway but I play in goal so I don't exactly do any running about, Mondays were a nice change to that and it was a good mix of people and abilities too. Obviously that has stopped now and Wednesdays aren't very consistent because some weeks we can't get a team together so the little bit of weight I had lost has gone straight back on plus probably a little more!

We're going back to a hybrid working pattern from November so I'm not sure the Monday night kickabout will ever get going again unfortunately, I walk a lot for work too and I don't consider our diet to be particularly unhealthy, but in recent weeks even I have been considering that I might need to find something new like going for a jog...

[Karak Norn Clansman]

The following is a possible cure, described to me by a doctor who had education in physical exercise (which most doctors don't have, and thus cannot find anything wrong with burntout patients when taking their tests). Posting it in case anyone knows someone who could benefit from trying it out. You may want to speak with a doctor about it, but do ask how many hours education they have in physical exercise, and remember that most doctors have zero:

9 Week Programme for Burnout Recovery (90% recovery success among patients). Personal trainer is recommended.

Start small and managable. It doesn't matter how little you can manage the first weeks. Increase as you go by.

Each week look like this:

1 day high pulse exercise. Skiing, cycling, running, swimming.

1 day rest.

1 day high strength exercise. Lifting weights. Not many lifts with little weight, but a few heavy lifts.

1 day rest.

1 day low pulse exercise. Yoga, relaxation exercise and the like, whatever makes your pulse go low.

1 day rest.

Rince and repeat for 9 weeks.

The high pulse exercise gives the least to recovery, but is still needed. High strength exercise gives medium. Low pulse exercise gives the most, counter-intuitively though it may sound.

The doctor explained that burnout is lengthy brain exhaustion, and can be exercised and rested away if done correctly. It cannot be medicated away, at least not with current medicine.

I will try this program soon, when things calm down so no work and chores to help within the family tugs at my limited energy (keep your schedule cleared!).

Best of luck, anyone out there who may need it.

[GamesPoet]

So I've achieved since last February a total of 22 less pounds, moving around between 20 to 22 less regularly.  I'm still trying to get another 7 to 9 off.  I'm only taking 1 low dose of medicine for the blood pressure issue and when I take a day off from that, I am not seeing the higher numbers I was seeing last year.  Stress level seems to be down, and I am managing it better as well with my responses to the crud of a work transition.

Took dance lessons one month, and got back out for 2 dances, but that is shallow as a small puddle after a spring rain, and need to do more.  Plus I need to get back to my 4 to 5 days a week of walking, get my pushup started again, and get some weight training going as well.

[GamesPoet]

Got down another half a pound, slow progress, but it's happening.