Just Walk

As I get older, I also get wiser.

And one of the wisest things I have ever done is to start walking.

My mother told me that I actually first walked at six months. At nine months I was running rings around my four older brothers. Well, probably not, but you get the picture.

Over the years, I walked less and less, and when I was approaching forty I drove pretty well everywhere.

Then an amazing thing happened. Our daughters’ school was sponsoring a “fun run”, where people who signed up walked around our neighbourhood in routes set out by the school. One route was one mile. Up Isbister Street and down Stradford. One mile. One!

My husband and I and our four girls signed up and started to walk along with scores of other families. And guess what? It was HARD!

Okay, first of all, I didn’t own running shoes and did the walk in strapped sandals. Second, it just seemed so long!

I bought sneakers and we started walking every evening. It felt amazing. Liberating.

Walking has so many benefits.

• It gives you time to think.
• It makes you feel young.
• It improves your mental outlook.
• It improves your circulation.
• It improves your appreciation of nature – you notice flowers, signs of spring, autumn leaf changes.
• You meet and greet neighbours.
• You find out what the kids in the area are up to.
• It helps with weight loss and flexibility.

If walk to the store to buy milk. you get the added benefit of weight-bearing exercise which is good for your bones.

If you walk to your favourite coffee shop or fast food restaurant you actually “use your calories before you consume them”.

I am now seventy years old and I walk (or cycle) everywhere. I do 90% of my errands on foot.

In 1997, Bill Bryson wrote a book about walking the 2,000-mile Appalachian Trail. Apparently it was or is going to be made into a movie, starring Robert Redford. I just finished reading the book and I highly recommend it. Funny and touching and also inspiring.

But you don’t have to make a commitment to walk 2,000 miles. Just do more than you did yesterday and count the benefits. You won’t be sorry.

A few things can help:

• A companion. Even Bill Bryson didn’t walk alone.
• A tracker. A pedometer or even your iPhone can count your steps for you. Work up to 10,000 steps a day.
• A Fitbit. You wear it on your wrist and in addition to step counting, it calculates heart rate and calories burned.

I notice that when I walk either outside or inside malls in winter (I live in Canada), I usually pass people much younger than I am. It is important to walk quickly to enjoy all of the benefits of walking.

Today I read an article in our local newspaper written by Brynna Leslie called, “Want to live longer? Pick up the pace.” The article quotes research that explains how walking quickly is good for you.

If you can find a copy of this article, read it.

Then go for a walk!

See you on the trail! – Maureen

 

 

Type 2 Diabetes – Two Visits

Last week, I had two appointments, one after the other. The first was with a dietician, the second with a nurse specializing in Diabetes.

Each appointment lasted an hour and they were very informative.

I am very happy that I live in Canada where all medical care is covered by the government (and our taxes).  

I brought a notebook containing the list of meals I had had during the previous week. I also noted my exercise including two bike rides of 12 km and 14 km respectively. I wrote down my water consumption as well. The results of my blood glucose self-testing was also noted.

It seems I have been doing quite well. My total weight loss is 15 pounds and all of my glucose tests have been in the normal range.

Here are a few things I learned from Alia, the dietician:

• It is important to eat meals at regular hours.
• They should not be more than five hours apart.
• Each meal should have approximately the same amount of protein (30 g.)
• I need to eat even more vegetables.
• No processed food as it turns to sugar very rapidly.
• Instead of white bread, rice, pasta, substitute brown.
• Use seeds and nuts, and cinnamon to help flavor food.
• Berries are recommended.

The dietician also gave me a “recipe” to be eaten every day. One-third ground flax-seed + one-third oat bran + one-third psyllium. The goal is two tablespoons a day, starting with one tbsp. I was able to easily buy these items at our local Bulk Barn but I am sure grocery stores carry them. Today I had a serving of plain Greek yogurt with blackberries and blueberries and 1 tbsp. of the mixture. Not the tastiest but I am sure I can get used to it.

The nurse, Kelly, gave me a lot of helpful facts and advice. She told me to share this with everyone I know.

Uncontrolled diabetes can cause various other serious problems:

• Kidney problems and failure
• Circulation problems, which can lead to amputation
• Problems with the eyes which can lead to blindness
• Problems in the brain, which can cause Alzheimer’s

With Type 2 Diabetes, the glucose sticks to your red blood cells. This is bad. What else can I say?

I was originally diagnosed with T2D about 20 years ago. Since that time it was totally controlled with diet. But in the last couple of years, since retirement, the weight crept back on and my sugar levels began to rise. I guess at age 70, it all caught up to me and I was prescribed Metformin, which I take twice a day.

Metformin helps your cells use the sugar your body produces but it also encourages the liver to not make so much sugar.

Here are a few of my goals:

• lose more weight (5 – 10 pounds in the next few months)
• continue to exercise every day (walking, cycling, weights)
• share my (limited) knowledge of Type 2 Diabetes with friends and family
• get good results on my blood glucose tests
• incorporate all the important information received from Alia and Kelly

When I was finishing up my appointments, Kelly gave me a card with their direct phone number and their email addresses in case I had concerns and/or questions. I have a follow-up appointment with both of them on October 14th, but before then I will be having blood tests for which I have a standing order every three months. I certainly hope that my next doctor’s appointment will be one of good news.

Thanks for reading about my latest baby steps on my Diabetes journey. Have a nice weekend. – Maureen

 

 

 

 

 

 

Type 2 Diabetes – Another Step

The journey is continuing. But the path is not always easy. This past weekend, I ran into a rough spot.

On Saturday night, into Sunday morning, I was sick. The Metformin I have been taking has been giving me digestive problems on occasion, but this was the worst yet. I was up for two and a half hours and in agony.

I hadn’t exercised much in the previous few days and I don’t know if that played a part in that unpleasant scene. All day Sunday, my whole tummy was shaking and I still had pain. I didn’t eat much during the day, but after I went for a 15-minute walk on our local trail, I felt a little better. I was able to eat a small supper and it felt good.

After supper, my husband and I went for another walk on the trail, this time for about 20 minutes. Last night was much better and today I feel back to normal.

August 9, 2015 – 1 p.m. Blood Glucose level – 8.3

August 10, 2015 – 8:30 a.m. Blood Glucose level 6.4

My average level over the past couple of weeks is 7.3

Now I have a few questions.

• What part did my lack of exercise play in my feeling of illness?
• What role did my eating play?
• What fasting BG level should I be aiming for?
• What level should I be aiming for after a meal?

I will be seeing a nurse for an hour and a dietician for another hour on August 18. I hope they can answer my questions and help me feel confident that I am doing everything possible to minimize the effects of this disease.

The worst part about getting sick the other night? I had to cancel a visit to my sister’s house for dinner and a “mystery evening” to say good-bye to my brother, David, who is leaving for the States quite soon.

I have been planning my exercise sessions over the coming week and have been to the local farmer’s market to buy fresh veggies. This morning’s breakfast was sautéed zucchini, an egg, and a clementine. And lots of tea.

By the way, my computer’s spell checker wanted to change “Metformin”” to performing”.

Have a healthy week and thanks for reading. – Maureen