One week and one day ago, I posted about my health. I was experiencing some anxiety, chest tightness, indigestion, back pain, high blood sugars, and uncontrolled hypertension. I wasn’t watching my diet, and I wasn’t exercising.
We spend a lot of time on planes, which adds to risk factors for heart attack or stroke. I also have some anxiety on planes and while traveling due to past acting out by my husband, and past stalking events.
I scheduled an appointment with my doctor. They ran fasting blood and urine tests. The results were mostly as expected. My A1C was not as high as I was expecting at 7.3, but still above where it needs to be, and way above where I would like it to be. My last test about 10 months ago was at 6.4. My blood pressure readings had been averaging about 160/85 at home. Higher at the doc’s office. My at-home fasting blood glucose numbers were averaging above 200. On testing day, the blood glucose result was 211. My triglycerides are high (even though I take medication). Even my cholesterol was elevated at 200. It has never been above 160 in the past. Good news, all my home monitoring systems are functioning. Bad news, I am falling apart.
I asked the doctor to give me four weeks before re-running the tests and I didn’t want to take any additional medications. I want to see what I can do on my own with healthy eating and proper exercise. My biggest obstacle to long term health is thinking that I can incorporate short term fixes to long term problems. I need to make the changes and make them last.
Doc prescribed me a round Omeprazole for the indigestion and Ativan for the anxiety. Yikes! Ativan is what my sister abuses. She walks around like a zombie. I am to take 1/2 tablet before getting on an airplane. We shall see if Ativan ever crosses my lips. Maybe incorporating better breathing exercises will do the trick. I am afraid of Ativan almost as much as I am afraid of the stalker.
Before last Monday’s doctor appointment, my husband and I had committed to a healthy eating plan. I am an old pro at this since I have kept track of my food and nutrient intake many times before. Blue Eyes has never been on a “diet” and has never kept track of his food intake. For the first week of my new healthy lifestyle, I committed to the following:
1) goal calorie intake 1300-1400 per day
2) goal: 25-30 grams fiber per day
3) cut out all caffeine (hopefully to aid the indigestion and because most of the caffeine I consume is in the form of chocolate, which usually comes with sugar)
4) cut out all refined and processed sugars
5) limit dairy products
6) cut out red meat
7) minimum three full vegetarian days per week, minimum 5-7 servings of fruits & veggies per day
8) minimum number of steps (started at 5000, increased to 7500, and then increased to 8000)
9) two types of exercise per day, minimum 30 minutes each
10) 7.5-8 hours of sleep per night
The doctor requested that I take my blood pressure once each morning, and that I take a fasting blood glucose reading every morning before breakfast.
I am happy to report:
– My average daily calorie intake for the week was 1271 (a little low, I need to remember healthy food is fuel)
– My average daily fiber intake for the week was 22g (low, but I am working on it)
– no caffeine for the week
– no sugars for the week (other than those naturally occurring in whole foods such as fruits)
– limited dairy products
– no red meat
– two full vegetarian days
– I averaged 7643 steps per day
– I exercised at least twice per day: Saturday & Sunday included two 30 minute walks per day, Monday-Thursday included one 30+ minute walk, plus 35 minutes on the elliptical per day, and Friday included one 40 minute walk and a 45 minute tennis lesson.
– I averaged 7 hours and 48 minutes sleep per night
Quantifiable results of my progress also include:
– Blood sugars went from 200 (2/7), 170 (2/8), 174 (2/9), 167 (2/10), 174 (2/11), 172 (2/12), 148 (2/13), 141 (2/14)
– Blood pressure has now normalized and has averaged 122/72 over the past five days
– I have gone from 195 to 192, loss of three pounds.
– I no longer have chest pain and have not suffered anxiety for the entire week. My back has stopped hurting. My indigestion has decreased by 90%. I feel better.
Right now, my whole body kind of aches from the tennis lesson yesterday, but it is a good kind of ache.
I think I will take a hot bath with lavender oil to reward myself. Thanks for all the support last week. It really helped!
See you again next week. 🙂