What am I going to do differently this time to make sure I can permanently adopt a more healthy lifestyle? As you may expect, there is no single, simple answer. However, below are a few things that I will be working on in order to develop a sustainably robust life.
Exercise
I know I have to be more active. I have a number of physical challenges that will slow me down, but there are plenty of things I can do. The first thing is to just get outside and walk. With my worsening arthritis and bone-on-bone friction in my joints, I have to start slowly and get a feeling for my limits. I started with a walk around the block – around a quarter of a mile. Each day, I added a little distance until I hit a good distance. Also, I found that taking a longer walk every other day works best for inflammation. I do get out every day, but I only go for a longer walk every second day. My short days are just a quarter to a half mile. My long days are a mile and a half to two miles. The longer walks will grow as I build up my strength, but I’m happy with it for now.
Next, I need to start adding in some weight or resistance training. Honestly, I am dreading this. I used to be a pretty powerful/strong man. Now, my arthritis really limits what I can do. I have to learn to be happy retaining what strength I still have. Managing the inflammation is going to be a big deal. (“Ice, Ice Baby…”) I’m not sure when this will start, but I need to get there soon.
Beyond these things, I am going to try to do a lot of the little things to help out. Park farther from the entrance to stores so I get more small walks in, get outdoors and be more active, take the dogs for walks, etc. I would love to get 10,000 to 15,000 steps in each day, but I am starting with 6,000.
Healthier Eating
This is another no-brainer. The positive thing is I really like a lot of the healthier food choices like fresh greens, fruit, fresh vegetables, beans, etc. The bad thing is I love a lot of the things that are much less healthy. I ADORE pizza, cheese of all kinds, rich, salty meats, and much more that I need to learn to limit to small amounts. It’s going to be easier said than done. My lack of self-control with food has been a problem I have been dealing with for the majority of my life. It’s an addiction and I have to make changes that are sustainable. It’s going to be tough.
The changes I have made thus far are pretty simple. Eat smaller portions, eat animal products no more than once a day, introduce healthier options and don’t eat after 7:00 p.m. That last one is the toughest! I am terrible about late-night snacking. I have been trying to make my lunches raw/fresh. Things like salads, fresh fruit and the like. I include some beans and/or lean meats for some protein. Dinner is a manageable portion of something and I snack throughout the day on fresh fruits and vegetables. So far, so good.
The Mental Stuff
I am pretty open about the mental health challenges I face. I suffer from pretty serious depression and anxiety and it is a challenge daily. As with many people, I am very bad about being an emotional eater. It’s my security blanket. I have to develop a “healthier relationship with food.” Sounds simple, right? Wrong. 50 years of bad habits are not reversible overnight.
I am blessed to have a great support network, both at home and in my mental health professionals. My family and friends are great and very supportive. In addition, my psychiatrist and, even more importantly, my therapist (I’ll call them J) are people I have complete faith in. J has been a fantastic addition to my life team. When my previous therapist retired, I was afraid I would never find someone I would “mesh with” as well. I have been fortunate. J is supportive and proactive – there for me, but not a yes-person. J challenges me to continuously work on my relationship with myself which dictates my relationship with the world around me. They have been a blessing in my life.
Soooooo . . .
I have the beginnings of a good plan to build a healthier long-term lifestyle, and be standing next to my daughter at Family Weekend 2024. Now, I need to continue in a positive direction. I will probably be on here frequently with updates.