Health Update and Bonus Recipe

I recently received some great news after having my latest 3 month lab work done. Everything is good, but there are two notable highlights I want to share.

One is that my HDL is 51. This is the highest it's ever been that I can remember! For so long, it was in the 40's, gradually getting higher over the past couple of years. But never has it been in the 50's that I can remember until now.

The second is my triglycerides. This has consistently been in the normal range for years, but never has it been as low as 80 until now!

Whenever I receive test results, good or bad, I always reflect on what caused it to be that way. It's the only way to maintain or improve it. Here are three things I've done differently over the past few months:

-I made sleep a priority. This is the foundation for me. Without adequate sleep, everything else is difficult to maintain. I actually have been struggling with getting enough sleep, but it's starting to consistently improve. I used to be good with 6 to 6.5 hours, but nowadays I need at least 7 (8 to really function at my best). It's a work in progress. Some nights are great, others not so much. But I'm actively trying to improve it every single night. And I don't stress out (anymore) when it doesn't happen. Stress only magnifies the problem.

-I increased strength training. I do 2-3 days a week of various forms of strength training. I was already good with cardio, but strength training needed work.

-I increased my Omega-3 intake. Instead of eating only salmon just once or twice a week, I now eat a variety of low mercury, wild caught fish that's rich in Omega-3 three times a week (salmon, sardines, anchovies, and mackerel), in addition to chia seeds twice a week.

That's why I am sharing this picture.🙂 It was my lunch a few days ago - Risoni (like risotto, but made only chickpeas), organic steamed broccoli, organic peas, and anchovies. I mixed it with organic dried parsley and pasture-based butter.😋

ABCs of Golden Gratitude - G is for Good Cholesterol

Earlier this week, I had my regular three-four month lab work done and I received some results today. I'm grateful that for the first time in as long as I can remember, my "good" cholesterol (HDL) is NORMAL!!!! For years it's been close to normal, but not quite there yet...until now!

I've been eating healthy and taking walks on a regular basis for a long time now, so I am convinced that what finally boosted my HDL into the normal zone is all the hand cycling I've been doing. Exercise that increases the heart rate is one of the most effective ways to raise the good cholesterol, so this has to be the reason for the improvement.

I may not have found out about the virtual hand cyling class if it weren't for the quarantine lifestyle so many of us are currently experiencing. In fact, the hand cycling class may not have even been established if it weren't for quarantining. So this is a silver lining, for sure! Golden even!

February Checkup

As National Nutrition Month begins, I thought this would be a good time to start a new section on my blog for health updates. There are two purposes for this. One is to maintain accountability for myself. It has been said that writing things down has a powerful effect on desired outcomes. Well, hopefully blogging counts as a form of writing!

The second reason I have decided to share my health updates is because I hope to help others who may be dealing with similar situations. I can't tell you how much I have used the internet as a resource for my health, so I think it's time to give back, even if just in some small way. I will focus primarily on vitamin D, cholesterol, triglycerides, and blood sugar. I will not go into anything deeply scientific. Instead, I will aim to share practical takeaways.

On February 19th I had my four-month lab work done and on the 25th I discussed the results with my doctor. We are pleased with the results, but, as usual, there is room for improvement.

Over the past few months, I took a prescription dose of vitamin D (for the second time in a couple years) because my level was extremely low. I am pleased to report that my vitamin D level is back in the normal range and I have resumed only taking the daily over-the-counter dose. I am, however, on the low end of normal, so I requested to have it checked again in a few months. My doctor was not going to do this if I didn't ask because he's happy with where my level is right now. However, he did not object when I asked to have it checked again in a few months. (He was going to wait one year, which is normal protocol.) Hopefully my D level will be normal when I have it checked again. If it isn't, I may need to increase my daily dose. Perhaps an extra 10-minute walk in the middle of the day may help, in addition to my regular early morning walks when the sun is very low in the sky.

It is amazing how well my cholesterol medication works for me, even on the most minimal dose. I'm well-aware of the fact that statins are controversial and I don't take them lightly. I have tried to get off this medication twice, and both times, upon stopping them, there was a large spike in my LDL. So I went back on the medication again four months ago and there is a significant improvement, so much so that my LDL is once again in the normal range.

I have been taking that little pill for ten years (with the exception of the two times I tried stopping it for three-four months) and I am convinced it really does help in my case. I have had no negative side effects from it, and taking a supplement with it, as some people do, has been deemed unnecessary by my doctor and myself at this time. I am not advising anyone to run out and ask your doctor for a prescription for a statin. Lifestyle changes should always come first. However, medication is a viable option for some people.

The other good news about my cholesterol is that my HDL increased and it is just 1 mg/dL away from being in the normal range. Also, my triglycerides are in the normal range. This is the closest I've ever been to being in the normal range for HDL that I can remember! This surprised me because I have done less walking, and therefore have gotten less exercise, over the past few months. I still take walks regularly, but not everyday. I have gotten more consistent sleep over the past few months. So maybe optimal health is more about maintaining a good balance between rest and activity, rather than doing, doing, and more doing.

From Popular Science magazine, spring 2020

My A1c doesn't seem to want to budge. It is still 5.8, which is considered "pre-diabetic", although for me it would be "post-diabetic". I continue to maintain this level without medication. If I can get it down to 5.6, then it will be in the normal range. That's my goal for the next few months. I think it's all the "once in a whiles" that are pushing it just over the normal range, so I will be more mindful of how often I splurge. I can't say I will never splurge because I know I will and I will not feel guilty for it, but there is room for improvement without depriving myself.

My next checkup is scheduled for the end of June. I'll remain mindful of how much exercise and rest I'm getting and what I'm eating. I will share anything noteworthy I come across. I'd be happy to to read about your health journeys as well if you'd like to share!