You often hear about cholesterol and the importance of reducing cholesterol levels in your blood. How does is work? I turned to an expert and the information is amazing. Janet Bond Brill, author of Cholesterol Down (2006), my resource for this blog entry. I'm grabbing quotes for pages 191-195 in her book. It gets a little technical-- but a bit of exposure to the science may increase your dedication to an exercise program. I'm trying to follow Dr. Brill's explanations-- and I present them in an abridged version below.
LDL, or low density lipoprotein, is the bad cholesterol. The LDL cholesterol lodges in "the inner lining of the artery walls and and contributes to plaque buildup and atherosclerosis." Walking, Janet Bond Brill explains, "boosts LDL resistance to oxidation," and this decreases the likelihood that LDL cholesterol will cause atherosclerosis of the arteries.
Heart disease seems mainly to refer to problems that occur in the blood vessels rather than the heart itself. That's been my conclusion, listening to stories from friends and family about cardio procedures most often involving the placement of stents in the blood vessels. I was glad to hear that brisk walking is possibly the best method for maintaining the health of your blood vessels.
5 Fun Facts from Janet Bond Brill, Ph.D.
1) Walking changes the size and shape of LDL (bad cholesterol) particles in your bloodstream, beneficially altering them so that they are less dangerous.
2) Finnish researchers studied 104 men and women on an exercise program (mostly walking) and noticed great results: LDL cholesterol dropped by an average of about 11 percent, but HDL, good cholesterol, increased and the antioxidant potential of LDL was strengthened by a huge 23 percent.
3) Where you store your fat accents your likelihood of developing not only heart disease but also diabetes and high blood pressure. Potbellies are bad. A small amount of belly fat is much worse than fat in other areas such as hips and thighs. Walking trims abdominal fat.
4) Some researchers think that exercise improves the body's ability to utilize insulin. This in turn increases the activity of LDL receptors on the liver, which enhances clearance of LDL from bloodstream, subsequently lowering LDL levels.
5) Imagine that the flow of blood through the arteries is like water flowing down a river. Brisk walking speeds up the flow of blood through the arteries, which reduces clogging and inflammation and there helps prevent the atherosclerotic process.
Oh, and one other thing, okay, make that #6
6) Bumping up the intensity of your workouts increases what is called "shear stress," a substantial increase in the speed of blood flowing through your blood vessels. This leads to increased production of nitric oxide in the cells lining the arteries. Nitric oxide promotes dilation of the vessels' interior diameters, which helps prevent clogging and lessens the chance of a heart attack.
Thank- you Dr. Janet Bond Brill!
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Sunday, March 12, 2017
Saturday, January 14, 2017
Diabetes (Type 2) and Better Health: Your Blood Never Lies
Several years ago I received a shocking phone call from my physician with sobering news: "You've got diabetes." I steadied myself. I had been going for physicals every year since about 1995 and getting my blood work done every year since. He was referring to Type 2 Diabetes and may have been overstating the case. My A1C test showed a blood glucose level that exceeded 6.0 and I was overweight.
My doctor sent me to a diabetes education class and something valuable happened-- I was given a glucometer-- a machine for measuring my blood sugar level at home. The line in the sand for keeping blood sugar levels down on a daily basis seemed to be fairly simple-- if possible, keep your fasting blood sugar level below 100 mg/dl.
The hemoglobin A1c blood test indicates an average blood glucose level over an extended period-- possibly three months. The guideline for diabetes, as I understand it, is 7.0. If your level is over 7.0 on your A1c, you are considered diabetic, and the range from 6.0-7.0 indicates pre-diabetes. I'm not a physician, so please do not consider this explanation as precise enough to diagnose your own situation. My A1c level was 5.9 at my last doctor's appointment in Dec. 2016. Previously I had scored as high as 6.7.
Methods I used for improving my blood sugar levels, include changing diet, exercise and spiritual outlook:
1) Eat less.
(I love food and so this was a tough habit to change!)
2) Walk more.
(I've always liked walking. But the pedometer has allowed me to track my steps. I strive for 10,000 steps a day.
3) Take long walks, 3-5 days a week.
(A long walk can be 30 minutes-1 hour or more. I walk a mile in about 17 minutes and so a one hour walk indicates a distance 3 miles or more of walking. The nicer the environment, the better the walk.)
4) Eat more legumes and vegetables.
(Legumes included black beans, pinto beans, split peas, lentils, etc.. They are packed with vitamins as well as fiber. Vegetables and salads provide the great range of micronutrients your body needs.
5) Eat less sugar and refined carbohydrates, AKA junk food.
6) Follow Louise Hay's guidance regarding your attitude towards life. Louise Hay gives a Probable Cause for diabetic tendencies and provides New Thought Patterns, affirmations you can use to lead to better health in the future. I repeat the New Thought Patterns every day-- several times a day.
Problem: Diabetes
My doctor sent me to a diabetes education class and something valuable happened-- I was given a glucometer-- a machine for measuring my blood sugar level at home. The line in the sand for keeping blood sugar levels down on a daily basis seemed to be fairly simple-- if possible, keep your fasting blood sugar level below 100 mg/dl.
The hemoglobin A1c blood test indicates an average blood glucose level over an extended period-- possibly three months. The guideline for diabetes, as I understand it, is 7.0. If your level is over 7.0 on your A1c, you are considered diabetic, and the range from 6.0-7.0 indicates pre-diabetes. I'm not a physician, so please do not consider this explanation as precise enough to diagnose your own situation. My A1c level was 5.9 at my last doctor's appointment in Dec. 2016. Previously I had scored as high as 6.7.
Methods I used for improving my blood sugar levels, include changing diet, exercise and spiritual outlook:
1) Eat less.
(I love food and so this was a tough habit to change!)
2) Walk more.
(I've always liked walking. But the pedometer has allowed me to track my steps. I strive for 10,000 steps a day.
3) Take long walks, 3-5 days a week.
(A long walk can be 30 minutes-1 hour or more. I walk a mile in about 17 minutes and so a one hour walk indicates a distance 3 miles or more of walking. The nicer the environment, the better the walk.)
4) Eat more legumes and vegetables.
(Legumes included black beans, pinto beans, split peas, lentils, etc.. They are packed with vitamins as well as fiber. Vegetables and salads provide the great range of micronutrients your body needs.
5) Eat less sugar and refined carbohydrates, AKA junk food.
6) Follow Louise Hay's guidance regarding your attitude towards life. Louise Hay gives a Probable Cause for diabetic tendencies and provides New Thought Patterns, affirmations you can use to lead to better health in the future. I repeat the New Thought Patterns every day-- several times a day.
Problem: Diabetes
Probable Cause
Longing
for what might have been. A great need to control. Deep sorrow. No sweetness
left.
New
Thought Pattern
This moment is filled with joy. I now choose to experience the sweetness of today.
This moment is filled with joy. I now choose to experience the sweetness of today.
Monday, May 30, 2016
Austin and the "Healthy Living Revolution"
Hey, I helped start this Healthy Living Revolution.
I moved to Austin in the 1970s. The population back then pushed 300,000 souls. Now we are pushing a cool 1,000,000. And I do mean a cool million! Austin wreaks with coolness, hipsters everywhere you look. Went to see a film yesterday at the Alamo Drafthouse, a movie theater so hip, while you watch the film, a beer you can sip. Just don't talk or look at your cellphone during the movie! Tattoos, beards, and youthful energy flew freely. The Law of Attraction at work....
Austin had an early reputation as an open-minded outlook, deep in the heart of Texas. Texas seemed a "loose-limbed" place, as stated by songwriter Michelle Shocked. Texas offered more space and psychological freedom than my crowded Long Island, New York, my point of origin.
Austin proved to be fertile ground for progressive thinking and a relaxed lifestyle. Willie Nelson helped the hippies and rednecks get along on speaking terms. Relaxed lifestyle for me meant working 20 hours a week as a waiter. I had serious free time-- for enjoying my own thoughts and sharing vegetarian meals with friends.
Those hippie roots helped turn Austin into an "Idea City," a phrased used to describe Austin GSD&M, a homegrown advertising agency. One of Austin big ideas-- Living a Healthy Lifestyle-- means we learned how to eat well, from mustard greens to lentil beans, and to exercise. And, yes, we got too self-absorbed, extreme and overly precious about our beliefs.
Portland, Oregon is our sister city, the northwestern version of Idea City.
I am amazed at how other places took so long to catch the wave. But they do catch up. Word has gotten out. Information travels quickly these days. A few big ideas:
1) Healthy living could help solve the diabetes crisis.
2) Healthy living could remedy the obesity crisis in a hurry.
3) Healthy living is more cost-effective than doctor visits and hospital visits.
(Though doctors and hospitals are great when they are most needed.)
It ain't rocket science... but 1/2 hour or more of exercise per day and eating a plant-based diet and you've punched the ticket to a more enjoyable life.
I'm glad I live here!
I moved to Austin in the 1970s. The population back then pushed 300,000 souls. Now we are pushing a cool 1,000,000. And I do mean a cool million! Austin wreaks with coolness, hipsters everywhere you look. Went to see a film yesterday at the Alamo Drafthouse, a movie theater so hip, while you watch the film, a beer you can sip. Just don't talk or look at your cellphone during the movie! Tattoos, beards, and youthful energy flew freely. The Law of Attraction at work....
Austin had an early reputation as an open-minded outlook, deep in the heart of Texas. Texas seemed a "loose-limbed" place, as stated by songwriter Michelle Shocked. Texas offered more space and psychological freedom than my crowded Long Island, New York, my point of origin.
Austin proved to be fertile ground for progressive thinking and a relaxed lifestyle. Willie Nelson helped the hippies and rednecks get along on speaking terms. Relaxed lifestyle for me meant working 20 hours a week as a waiter. I had serious free time-- for enjoying my own thoughts and sharing vegetarian meals with friends.
Those hippie roots helped turn Austin into an "Idea City," a phrased used to describe Austin GSD&M, a homegrown advertising agency. One of Austin big ideas-- Living a Healthy Lifestyle-- means we learned how to eat well, from mustard greens to lentil beans, and to exercise. And, yes, we got too self-absorbed, extreme and overly precious about our beliefs.
Portland, Oregon is our sister city, the northwestern version of Idea City.
I am amazed at how other places took so long to catch the wave. But they do catch up. Word has gotten out. Information travels quickly these days. A few big ideas:
1) Healthy living could help solve the diabetes crisis.
2) Healthy living could remedy the obesity crisis in a hurry.
3) Healthy living is more cost-effective than doctor visits and hospital visits.
(Though doctors and hospitals are great when they are most needed.)
It ain't rocket science... but 1/2 hour or more of exercise per day and eating a plant-based diet and you've punched the ticket to a more enjoyable life.
I'm glad I live here!
Thursday, April 28, 2016
3 Keys to Longevity-- Diet, Exercise, Involvement
Anatomy of an Illness
by: Norman Cousins
Dr Rene Dubos:
from the Introduction to the book
Dr. Alexander Leaf, of Harvard Medical School, has recently made extensive clinical and social observations on very old people in several parts of the world. His studies have led him to suggest the longevity is correlated with a rather frugal diet but of well-balanced composition, vigorous and continued physical activity, and involvement in community affairs to the end of one's life. Complete retirement from active life life does not seem to be a good way to reach a very old age.
by: Norman Cousins
Dr Rene Dubos:
from the Introduction to the book
Dr. Alexander Leaf, of Harvard Medical School, has recently made extensive clinical and social observations on very old people in several parts of the world. His studies have led him to suggest the longevity is correlated with a rather frugal diet but of well-balanced composition, vigorous and continued physical activity, and involvement in community affairs to the end of one's life. Complete retirement from active life life does not seem to be a good way to reach a very old age.
Monday, January 18, 2016
Walk Like a Hippie
Started this blog two years ago-- with the stated goal of walking 10,000 steps (5 miles) per day.
I began with an Omron pedometer. At a certain point I switched to the Fitbit. The Fitbit gives an electronic, digital and more high tech feel to your workout. I never wanted to wear a Fitbit to sleep. I have enough problems sleeping without a Fitbit watching over my tossing and turning!
The Fitbit fell off my wrist one day. The Fitbit was gone. I liked being liberated. I went back to the Omron pedometer. You can keep it in your pocket. It counts your steps. It lets you know how many minutes you have made at a fast pace, called aerobic steps. The pedometer is a mechanical device. It has no GPS to a satellite. It counts your steps based on the movement in your hips.
I like to put the Omron pedometer in my pocket when I go out to exercise. My main exercise is walking. I've learned that if you walk about 4-5 miles per day-- you will feel healthy. That's good news. A good portion of that walking should be aerobic walking. I walk about 116 steps per minute when I am in exercise mode.
I feel even better if I go up and down hills.
The best investment you can make towards retirement-- is to exercise every day. If you walk for health you increase the chances you will make it to retirement age still feeling good.
Maybe I like the pedometer because it measures hip movement-- and I used to be a hippie.
So eat like a hippie, mainly vegetables and beans and whole grains. And walk like a hippie-- using your hips. You will feel the benefits.
I began with an Omron pedometer. At a certain point I switched to the Fitbit. The Fitbit gives an electronic, digital and more high tech feel to your workout. I never wanted to wear a Fitbit to sleep. I have enough problems sleeping without a Fitbit watching over my tossing and turning!
The Fitbit fell off my wrist one day. The Fitbit was gone. I liked being liberated. I went back to the Omron pedometer. You can keep it in your pocket. It counts your steps. It lets you know how many minutes you have made at a fast pace, called aerobic steps. The pedometer is a mechanical device. It has no GPS to a satellite. It counts your steps based on the movement in your hips.
I like to put the Omron pedometer in my pocket when I go out to exercise. My main exercise is walking. I've learned that if you walk about 4-5 miles per day-- you will feel healthy. That's good news. A good portion of that walking should be aerobic walking. I walk about 116 steps per minute when I am in exercise mode.
I feel even better if I go up and down hills.
The best investment you can make towards retirement-- is to exercise every day. If you walk for health you increase the chances you will make it to retirement age still feeling good.
Maybe I like the pedometer because it measures hip movement-- and I used to be a hippie.
So eat like a hippie, mainly vegetables and beans and whole grains. And walk like a hippie-- using your hips. You will feel the benefits.
Saturday, October 31, 2015
AARP's 50 Ways to Stay Healthy (10 Ways to Beat Obesity)-- Part 3
From AARP magazine, October 2015 (p, 36-46)
(abridged by Blog editor)
Being slightly overweight may reduce your risk of dying prematurely. But being obese (BMI of 30 or more) raises your risk of dying by 18 percent. Check out 10 ways to fight fat and win.
21) Consider a crash. A recent study shows that those who severely restrict calories are more likely to achieve their target weight and have the same chance of keeping the weight off as those who do this over time. Don't get too radical. Very low-calorie diets are associated with a variety of health risks, including the formation of gallstones.
22) Be naturally sweet. Stay away from diet drinks with artificial sweeteners. Try honey and maple syrup.
23) Trick your appetite. Eat off smaller plates, 10 inch plates rater than 12 inch plates. And go for the blue plate special... the blue-colored plate will make food appear unappetizing and you'll likely eat less. (Do you really want to make food unappetizing? Blog editor)
24) Make skinny friends. (Not a suggestion that you shun your chubby friends, or is it? Blog editor) If one person gains weight, his or her close friends are more likely to gain weight too.
25) Keep it uncomfortable. By keeping your home a bit colder in winter and warmer in the summer, you may force your body to burn more calories to adjust. That makes you body work harder and you burn more calories to adjust.
26) Watch your cravings. Depressed people with decreased levels of serotonin have a tendency to overeat. Overeating-- especially carbohydrates (simple and complex) may be an attempt to self-medicate to restore serotonin levels. A small portion of your favorite pasta can achieve the same effect.
27) Pick protein. A recent study found that people who ate eggs instead of a bagel for breakfast lost 65 percent more weight and had a 34 percent greater reduction in waist circumference.
28) Don't default to antibiotics. Dont' overuse antibiotics. May contribute to obesity. They have an adverse effect on digestive microbes that influence your metabolic rate.
29) Check you neck. If you're gaining weight for no discernible reason, it could be a faulty thyroid gland.
30) Cut back. Studies show that exercise alone has no effect on weight loss. A survey of American adults found that despite increase in physical activity between 2001 and 2009 the rise in exercise was matched by a jump in obesity. If you're really trying to lose weight, focus on your food intake and quality.
(abridged by Blog editor)
Being slightly overweight may reduce your risk of dying prematurely. But being obese (BMI of 30 or more) raises your risk of dying by 18 percent. Check out 10 ways to fight fat and win.
21) Consider a crash. A recent study shows that those who severely restrict calories are more likely to achieve their target weight and have the same chance of keeping the weight off as those who do this over time. Don't get too radical. Very low-calorie diets are associated with a variety of health risks, including the formation of gallstones.
22) Be naturally sweet. Stay away from diet drinks with artificial sweeteners. Try honey and maple syrup.
23) Trick your appetite. Eat off smaller plates, 10 inch plates rater than 12 inch plates. And go for the blue plate special... the blue-colored plate will make food appear unappetizing and you'll likely eat less. (Do you really want to make food unappetizing? Blog editor)
24) Make skinny friends. (Not a suggestion that you shun your chubby friends, or is it? Blog editor) If one person gains weight, his or her close friends are more likely to gain weight too.
25) Keep it uncomfortable. By keeping your home a bit colder in winter and warmer in the summer, you may force your body to burn more calories to adjust. That makes you body work harder and you burn more calories to adjust.
26) Watch your cravings. Depressed people with decreased levels of serotonin have a tendency to overeat. Overeating-- especially carbohydrates (simple and complex) may be an attempt to self-medicate to restore serotonin levels. A small portion of your favorite pasta can achieve the same effect.
27) Pick protein. A recent study found that people who ate eggs instead of a bagel for breakfast lost 65 percent more weight and had a 34 percent greater reduction in waist circumference.
28) Don't default to antibiotics. Dont' overuse antibiotics. May contribute to obesity. They have an adverse effect on digestive microbes that influence your metabolic rate.
29) Check you neck. If you're gaining weight for no discernible reason, it could be a faulty thyroid gland.
30) Cut back. Studies show that exercise alone has no effect on weight loss. A survey of American adults found that despite increase in physical activity between 2001 and 2009 the rise in exercise was matched by a jump in obesity. If you're really trying to lose weight, focus on your food intake and quality.
Thursday, October 29, 2015
AARP's 50 Ways to Stay Healthy (10 Ways to Cut Cancer Risk)-- Part 1
From AARP magazine, October 2015 (p. 32-34)
(abridged by Blog editor)
Cut Cancer Risk (1-10)
1) Cut the cola. Cutout sugar-sweetened soft drinks.
2) Grab some grapes. Resveratrol, found in grape skins, kills damaged cells before they replicate.
3) Dress in red and blue. Dark colors protect you from UV exposure.
4) Marinate your meat. Rosemary and thyme, anti-oxidant rich herbs, can cut the cancer risk posed by charring your meat.
5) Ban the bottle. Bottled water contains bacterial and chemical contaminants.
6) Watch for weird symptoms. (Voice sounds different, breasts are itchy, waistband is tight-- can be signs of lung caner, breast cancer, and ovarian cancer, respectively)
7) Get moving. Regular exercise reduces likelihood of breast cancer (by 10%) and colon cancer (by 40%).
8) Cut the BPA. Bisphenol A, a chemical in a lining that coats cans used for soup and vegetables, has been linked to cancer. Avoid BPA by going with fresh or frozen foods.
9) Go nuts. Brazil nuts are full of selenium, an antioxidant that lowers the risk of bladder cancer. Selenium boosts immunity and suppresses the formation of blood vessels that nourish tumors.
10) Schedule the following screenings-- especially past the age of 50 years.
* Colon cancer
* Breast cancer
* Lung cancer
* Prostate cancer
* stomach cancer
(abridged by Blog editor)
Cut Cancer Risk (1-10)
1) Cut the cola. Cutout sugar-sweetened soft drinks.
2) Grab some grapes. Resveratrol, found in grape skins, kills damaged cells before they replicate.
3) Dress in red and blue. Dark colors protect you from UV exposure.
4) Marinate your meat. Rosemary and thyme, anti-oxidant rich herbs, can cut the cancer risk posed by charring your meat.
5) Ban the bottle. Bottled water contains bacterial and chemical contaminants.
6) Watch for weird symptoms. (Voice sounds different, breasts are itchy, waistband is tight-- can be signs of lung caner, breast cancer, and ovarian cancer, respectively)
7) Get moving. Regular exercise reduces likelihood of breast cancer (by 10%) and colon cancer (by 40%).
8) Cut the BPA. Bisphenol A, a chemical in a lining that coats cans used for soup and vegetables, has been linked to cancer. Avoid BPA by going with fresh or frozen foods.
9) Go nuts. Brazil nuts are full of selenium, an antioxidant that lowers the risk of bladder cancer. Selenium boosts immunity and suppresses the formation of blood vessels that nourish tumors.
10) Schedule the following screenings-- especially past the age of 50 years.
* Colon cancer
* Breast cancer
* Lung cancer
* Prostate cancer
* stomach cancer
Tuesday, September 22, 2015
Pick Your Passion: Fitbit or Omron Pedometer
Staying in shape, being healthy is an ongoing process. The key is stay involved. I have became more consistent about exercise since I learned I had diabetic tendencies-- a diagnosis of "pre-diabetic." Your body works better if you move it. Moving it 10,000 steps a day (5 miles) works for me as a bottom line goal.
Getting yourself to go the distance every day, or almost ever day, is key. How you do it-- well, that's a personal decision.
The Fibit Charge became a favorite of mine-- for these reasons.
1) Distance-- uses GPS to track your distance and that seems pretty cool.
2) Calories burned-- I like the way it keeps track of your calories too. You burn about 100 calories for every mile you walk. A mediocre day means you only burned 2000 calories. An active day means you moved 2500 calories.
3) Floors-- The Fitbit also tells you how many floors you've climbed. And climbing up and down hills really gets you in good cardio shape.
4) Active minutes-- my other favorite feature. It takes me about 17 minutes to walk a mile, and so active minutes helps.
Omron HJ-112 Pocket Pedometer-- why I returned
1) Distance-- measures your distance based on the length of your stride. The movement in your hip indicates how many steps you've taken.
2) Uses Kcal and Grams-- to tell you caloric burning. I'm not too good with these units.
3) Floors-- does not measure
4) Aerobic steps and aerobic minutes- give you the number of steps you took at a good aerobic pace and the number of minutes you stayed at the aerobic conditioning level. This works well for me and correlates directly to the "active minutes" of the Fitbit.
Why did I go back to the Omron pedometer?
I don't like being hooked up to an electronic device on my wrist. Full disclosure... Actually my Fitbit fell off a few weeks ago and I decided to go back to the analog technology. Just an old-fashioned guy... or is that old guy?
Now I just drop the Omron pedometer into my pocket and hit the road.
Getting yourself to go the distance every day, or almost ever day, is key. How you do it-- well, that's a personal decision.
The Fibit Charge became a favorite of mine-- for these reasons.
1) Distance-- uses GPS to track your distance and that seems pretty cool.
2) Calories burned-- I like the way it keeps track of your calories too. You burn about 100 calories for every mile you walk. A mediocre day means you only burned 2000 calories. An active day means you moved 2500 calories.
3) Floors-- The Fitbit also tells you how many floors you've climbed. And climbing up and down hills really gets you in good cardio shape.
4) Active minutes-- my other favorite feature. It takes me about 17 minutes to walk a mile, and so active minutes helps.
Omron HJ-112 Pocket Pedometer-- why I returned
1) Distance-- measures your distance based on the length of your stride. The movement in your hip indicates how many steps you've taken.
2) Uses Kcal and Grams-- to tell you caloric burning. I'm not too good with these units.
3) Floors-- does not measure
4) Aerobic steps and aerobic minutes- give you the number of steps you took at a good aerobic pace and the number of minutes you stayed at the aerobic conditioning level. This works well for me and correlates directly to the "active minutes" of the Fitbit.
Why did I go back to the Omron pedometer?
I don't like being hooked up to an electronic device on my wrist. Full disclosure... Actually my Fitbit fell off a few weeks ago and I decided to go back to the analog technology. Just an old-fashioned guy... or is that old guy?
Now I just drop the Omron pedometer into my pocket and hit the road.
Sunday, February 22, 2015
Exercise, Diet and Blood Sugar
About 1 1/2 years ago, my physician called my house. That's reason for alarm right there. He told me my numbers were pretty good generally "but you're pre-diabetic."
"What?" I caught my breath. Apparently my A1C had moved past the recommended range and was around 6.6. I never thought of myself as diabetic. Didn't know what to attribute this situation to-- sure I like to eat alot, but I've always been fond of exercise and have pretty decent cholesterol numbers. "Give me a chance to get my numbers down, please," I requested.
My physician agreed to give me some time to lower my numbers and I think I got them down to an A1C reading of around 5.8. I felt like I had some control of the situation.
The next year I went in for the annual physical, not thinking overly much about A1C. Another call from the doctor with the results. "You're diabetic!"
"What the hell?" I thought-- but just kept my mouth shut.
"I'm recommending you take a diabetes class," he said. I heaved a sigh of relief. Any class sounded better than getting on meds. I went to a class afforded by Seton Hospital. But the other cool thing, I get a Glucometer from Blue Cross. They showed me how to use the deal at diabetes class. You stick your finger with a tiny lancelet and press the drop of blood to a test strip.
Miracle of miracles-- I got some insight into my dietary habits. I have fondness for carbs, bordering on addiction, and I like rich fatty foods-- like mayonnaise and ice cream and croissants. By checking my blood glucose on a daily basis all the culprits were revealed. I started moving away from foods, like bread, I thought I never could do without and got really focused on my pedometer and my Fitbit.
10,000 steps a day proved to be a great guideline for getting the blood sugar down. I went back to the doctor and my A1C was down to 5.9. He seemed happy with that and I was elated! And my friends have noticed I've lost weight.
"What?" I caught my breath. Apparently my A1C had moved past the recommended range and was around 6.6. I never thought of myself as diabetic. Didn't know what to attribute this situation to-- sure I like to eat alot, but I've always been fond of exercise and have pretty decent cholesterol numbers. "Give me a chance to get my numbers down, please," I requested.
My physician agreed to give me some time to lower my numbers and I think I got them down to an A1C reading of around 5.8. I felt like I had some control of the situation.
The next year I went in for the annual physical, not thinking overly much about A1C. Another call from the doctor with the results. "You're diabetic!"
"What the hell?" I thought-- but just kept my mouth shut.
"I'm recommending you take a diabetes class," he said. I heaved a sigh of relief. Any class sounded better than getting on meds. I went to a class afforded by Seton Hospital. But the other cool thing, I get a Glucometer from Blue Cross. They showed me how to use the deal at diabetes class. You stick your finger with a tiny lancelet and press the drop of blood to a test strip.
Miracle of miracles-- I got some insight into my dietary habits. I have fondness for carbs, bordering on addiction, and I like rich fatty foods-- like mayonnaise and ice cream and croissants. By checking my blood glucose on a daily basis all the culprits were revealed. I started moving away from foods, like bread, I thought I never could do without and got really focused on my pedometer and my Fitbit.
10,000 steps a day proved to be a great guideline for getting the blood sugar down. I went back to the doctor and my A1C was down to 5.9. He seemed happy with that and I was elated! And my friends have noticed I've lost weight.
Saturday, November 30, 2013
Postman's 16,600 steps-- Neither snow nor rain nor heat....
Day 10
Nov. 29, 2013-- 3,469 steps
The Thanksgiving weekend has been a low output time for accumulating steps. Not feeling strong enough to mount up the miles. But I used the time to get some more info on the Art of Walking, the Science of Pedometers and the Postman's Creed.
Went to Dick's Sporting Goods and asked an employee, a friendly, energetic young guy about 22 years, if he knew about pedometers. He immediately picked up his wrist and showed me a sleek piece of grey plastic with some a pulsing electronic signal. Then he pulled out his smartphone and showed me how his data was being tracked throughout the day-- steps taken, distance covered, calories burned and even the amount of time he spent sleeping! The high tech pedometer he used was called a FitBit. He said I could sync it up to my laptop since I don't have a smartphone. I must be one of the few people in the world who doesn't own an iPhone or an Android.
The salesman at Dick's made me aware of the high tech possibilities for keeping motivated to walk for health and exercise. Then I asked my US mailman if he knew about pedometers, a guy named Norm. Norm said he had tracked his movement on his route. He too used a pedometer connected to a smartphone. The postman said he walks 8.3 miles on his route. According to my math, that's about 16,600 steps per day! And Norm is approaching retirement age.
The postman's creed is:
Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds.
Nov. 29, 2013-- 3,469 steps
The Thanksgiving weekend has been a low output time for accumulating steps. Not feeling strong enough to mount up the miles. But I used the time to get some more info on the Art of Walking, the Science of Pedometers and the Postman's Creed.
Went to Dick's Sporting Goods and asked an employee, a friendly, energetic young guy about 22 years, if he knew about pedometers. He immediately picked up his wrist and showed me a sleek piece of grey plastic with some a pulsing electronic signal. Then he pulled out his smartphone and showed me how his data was being tracked throughout the day-- steps taken, distance covered, calories burned and even the amount of time he spent sleeping! The high tech pedometer he used was called a FitBit. He said I could sync it up to my laptop since I don't have a smartphone. I must be one of the few people in the world who doesn't own an iPhone or an Android.
The salesman at Dick's made me aware of the high tech possibilities for keeping motivated to walk for health and exercise. Then I asked my US mailman if he knew about pedometers, a guy named Norm. Norm said he had tracked his movement on his route. He too used a pedometer connected to a smartphone. The postman said he walks 8.3 miles on his route. According to my math, that's about 16,600 steps per day! And Norm is approaching retirement age.
The postman's creed is:
Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds.
Wednesday, November 13, 2013
4,000 steps... but who's counting
Nov. 13, 2013-- 1 hour walk (4,000 steps)
Realized recently how exercise is largely about duration-- not exertion. Devote more time to exercise and you will see the benefits. Just get off your butt. Don't sweat the amount of effort. In fact, keep your effort to a minimum but go longer-- for as much as an hour or two a day. Think about your ancestors. They moved a lot more than you do. If you work in an office the greatest threat to your health is remaining seated all day.
The best course of action is to exercise at least 3-7 hours per week. That means you have to move, not necessarily move mountains... and the easiest way to move is simply to walk. I noticed Dr. Oz recommends 10,000 steps a day. It took me about an hour to do 4,000 steps today-- measured with my handy pedometer. So a full 10,000 steps would have taken more than 2 hours! But I noticed during my walking, much of it on gently sloping hills, my pulse rate got to 90 beats per minute. I had this device on my wristwatch for taking note of heart rate.
Okay, I'm going to start modestly. But the key technical device turns out to be your wristwatch-- and only for keeping track of time. Duration, duration, duration.... Keep walking for as long as possible, as much as your schedule allows. You'll start to feel the difference immediately!
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