Category: Improving health

Personal Development Improving health

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Understanding Kidney Function and Body Temperature After a Stroke

Hello Dear Readers,

The kidneys, those bean-shaped organs sitting pretty in our lower back, wear multiple hats when it comes to our body’s overall health. One of their most critical roles is regulating our body temperature. And, if, like me, you’ve faced the aftermath of a stroke, this role becomes even more evident. Post-stroke, I observed a peculiar change: I began to feel colder more easily. The culprit? A compromised kidney function.

The changing of seasons is a beautiful phenomenon to witness. Leaves changing colors, the transition from warm sunshine to chilly breezes, and the metamorphosis of our environment. However, these changes come with unique challenges for someone like me. As the calendar pages turn and the weather adopts a colder temperament, I’m jolted into the realization that my internal thermostat isn’t as reliable as it once was. Now, nature has its way, and human adaptability is a force to reckon with. 

 

My first line of defense against this new-found chill was to invest in a cozy bathrobe, ensuring I stayed warm indoors. And truth be told, it did its job wonderfully. But sometimes, when the cold was particularly nippy, even within the confines of my home, I had to call for backup. Enter the space heater, my trusted ally in my quest for warmth.

 

Yet, during the previous winter, I stumbled upon a revelation. It appeared that simple, short bursts of exercise could amp up my body’s heat production. Who would’ve thought? Not only did this approach provide warmth, but it also complemented my recovery goals. So, every couple of hours, I adopted a routine. A brief interlude of planking became my secret weapon against the cold. Just a minute or so was all it took to get my blood pumping and generate that much-needed warmth.

 

Though no one wishes to be caught in the uncomfortable grasp of cold, there’s a silver lining here. It brought forth an unexpected motivator, propelling me to be more active. While the cold sensation was a byproduct of my compromised kidney function post-stroke, it inadvertently pushed me to incorporate exercise into my routine, yielding multiple benefits.

 

In summary, as daunting as they may appear, life’s challenges often present us with hidden opportunities. Understanding my body post-stroke and adapting to its new needs has been a journey for me. But as with every journey, it’s the lessons learned and the growth experienced that truly matter. Stay warm and stay motivated, dear readers.

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Adapting Our Diet After Health Setbacks: A Balance of Needs

Hello, dear readers,

 

My wife and I have faced our fair share of health challenges, and adjusting to each has taught us resilience, adaptability, and the art of finding balance. After I suffered a stroke and was diagnosed with kidney failure, the most immediate and profound change we faced was modifying our diet to fit the new restrictions and nutritional needs.

 

I have always taken pride in maintaining a relatively healthy diet. However, the foods I once thought were nourishing were suddenly unsuitable for my condition. The primary dietary culprit? Salt. Though I never had a penchant for it and rarely added it to my food post-cooking, this seemingly innocuous white crystal now had more prominence in my dietary considerations.

 

While salt was straightforward to identify and reduce, phosphorous was a different challenge. Unlike sodium, phosphorous content isn’t always itemized in products’ nutritional facts. Imagine my surprise when I learned that dark green veggies, generally synonymous with good health, were now off my list due to their high phosphorous content. Cow’s milk, another staple in many households, also joined the list of items to be consumed cautiously.

 

But why this sudden apprehension towards phosphorous? My layman’s understanding of biochemistry provided a somewhat concerning answer. High phosphorous concentrations in the blood can bind with calcium sourced from our bones. Over time, this process can pave the way for osteoporosis – a condition marked by fragile bones. With this knowledge, my wife and I embarked on an exhaustive online research mission. We sought to identify foods that would benefit me and those we’d be better off avoiding.

 

Adapting to these dietary changes felt like we were navigating a minefield. It’s akin to discovering you are allergic to an unspecified food group. It’s challenging, especially when an element like phosphorous is essential for life and can’t be wholly excluded from one’s diet.

 

A new challenge emerged as we diligently started eliminating sodium from our meals. My wife began experiencing symptoms of sodium deficiency. It was a poignant reminder that one size doesn’t fit all, especially regarding nutrition. We had to strike a meticulous balance – ensuring I had minimal sodium intake. At the same time, my wife received adequate amounts to remain healthy.

 

This experience has been enlightening, teaching us about the intricate nuances of food and nutrition. It’s a continuous journey of learning, unlearning, and relearning. But together, we have found a way to tread this dietary tightrope, supporting each other through every bite and every meal.

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Mapping Out the Fitness Journey: From Pushups to Pullups

Hello Dear Readers,

 

As the year progresses, I am inching closer to a significant milestone in my fitness journey. Those following my updates will remember that I chose to diversify my workout regimen when the year began. I expanded my running schedule to include pushups, pull-ups, and planks. It was both a challenge and a test of my determination and today, I’m proud to share the fruits of that decision.

 

Reflecting on my early days, pull-ups seemed like the Mount Everest of exercises. Completing even one felt like an achievement. I’d dangle, struggle, and barely pull myself up most days. But as with any journey, persistence plays a pivotal role. Each day, I felt my strength growing, my endurance increasing, and my spirits elevating. From that singular, challenging pull-up, I’ve made my way to confidently doing 14. It’s a testament to what dedication and consistency can accomplish.

 

My set goal is to hit the 20-pullup mark. It’s ambitious, given where I began, but now, more than ever, it’s within my reach. However, as I approach this goal, I’ve been pondering the evolution of my workout routine. A part of me believes that after achieving 20 pull-ups, the benefits of this specific routine might start plateauing. That’s where the next phase of my fitness journey will commence.

 

Tucked away in my home are some hand weights – silent reminders of workouts of the past. I’ve contemplated incorporating them into my current routine or transitioning to a new regimen centered around them. Designing this new routine, however, requires some planning. I need to decide on the specific exercises, the number of sets and repetitions, and the weight I should start with.

 

While I’m optimistic about achieving my target of 20 pull-ups in the coming weeks, I also understand the importance of foresight. I want to avoid hitting my goal and then standing at a crossroads, unsure where to go next. Hence, even as I push myself harder daily to achieve my current plan, I’m sketching the roadmap for my next fitness destination.

 

In sharing this, I aim to inspire those who are reading. Setting goals, working towards them, and then re-evaluating and developing new ones is the essence of growth in fitness and every sphere of life. My journey from one pull-up to 14 (and soon 20) is more than just a tale of physical progress; it’s a story of perseverance, dedication, and the belief that our limits are only as confining as we allow them to be.

 

So, whether you’re embarking on your fitness journey or any other personal challenge, remember that every small step counts, every day of effort compounds, and every goal achieved pave the way for a new one.

Wishing you all strength and perseverance in your journeys,

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Embracing Sleep Patterns and Changing Habits

Today, I woke up later than I usually would. If you know me well, you know I’ve always had a tricky relationship with sleep. My natural tendency is to resist the allure of the bed, only succumbing to its embrace when my eyelids become too heavy to keep open. This means I’d push myself until the very last moment when I’d drop into slumber the minute my head touched the pillow. But this approach has its pitfalls. I often sleep late, so I stay up even later the following night, waiting for that same exhaustion to hit.

During the spring of this year, I decided it was time to shift gears and develop a healthier sleep pattern. So, I set a new goal: to wake up at 7 a.m. sharp, except on Thursdays and Sundays. These days, I allowed myself a little indulgence and set my alarm for 8 a.m. And guess what? This schedule worked wonders for me, and I followed it diligently. I also started using melatonin to ensure I drift off to dreamland without much ado. Its calming properties were just what I needed to ensure a peaceful night’s sleep.

However, today was an exception, reminding me that sometimes even the best-laid plans can go awry. But I’m determined not to let one slip throw me off my game. Tonight, I plan to get back on track, aligning my sleep with the schedule I’ve set for myself. External factors like daylight savings can play havoc with even the most regimented sleep routines. When the clocks are adjusted, I suggest shifting my alarms by an hour. This way, my waking hours remain consistent with the sun’s position, ensuring I benefit from natural light as much as possible.

 

In conclusion, sleep is a delicate dance of habits, routines, and external influences. The key is adjusting, adapting, and finding what works best for one’s body and mind. Here’s to more restful nights and energized mornings! 

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A Reflection on Personal Growth and Developing Self-Care Routines Post-Stroke

Hello dear readers,

Navigating life post-stroke has been a journey paved with deliberate routines and self-improvement. A significant aspect of this journey has been the establishment of a series of routines, primarily developed to alleviate the responsibilities shouldered by my wife. While these routines primarily aimed to ease her burden, they inadvertently led to the evolution of my self-care practices, marking a pivotal shift in my daily life.

My exercise routines significantly epitomize the change in my self-care habits. However, a more subtle yet equally important transformation has occurred in my approach to personal hygiene. Admittedly, before my stroke, my dedication to maintaining hygiene was not up to the mark, something I now acknowledge with a tinge of embarrassment. My approach to tasks such as brushing my teeth and showering was rather lackadaisical, often being deferred until absolutely necessary.

This lax attitude towards personal hygiene was emblematic of a broader neglect for structured routines, resulting in tasks being addressed only when they became pressing issues rather than preemptively managed through a systematic schedule. I would often forgo brushing my teeth before bedtime and treated showering as an irregular, need-based activity. This procrastination undoubtedly led to lapses in maintaining an optimal level of cleanliness.

However, the adversities following my stroke catalyzed change, prompting a radical shift in my self-care routines. I revamped my approach to personal hygiene, establishing regular and optimized routines for showering and oral care. This transformation has not only enabled me to maintain a higher standard of cleanliness than before my stroke but has also instilled a sense of pride in my newfound commitment to self-care.

This newfound pride, however, casts a shadow on my previous lack of discipline, intensifying the embarrassment I feel about my past behavior. Reflecting upon this, my previous approach to life could be characterized by a lack of structured habits rather than merely having poor ones. Tasks were addressed reactively, demanding attention only when they escalated into problems instead of being proactively managed through a well-organized schedule.

The transformation in my self-care routines, prompted by my stroke, signifies more than just a change in habits; it marks a journey of personal growth and self-reflection. While many might categorize my previous lifestyle as being plagued by bad habits, I perceive it as a time when I lacked structured routines, addressing tasks only when they became urgent rather than proactively managing them.

In retrospect, I feel a sense of accomplishment in how I have turned a page in my life, developing self-care routines that have greatly surpassed my pre-stroke levels. However, this pride is accompanied by a heightened sense of shame for my previous negligence, serving as a constant reminder of the importance of maintaining disciplined habits.

Despite the embarrassment, this journey of self-improvement post-stroke has been enlightening, teaching me the value of structured routines and proactive self-care. It has been a testament to the potential for positive change, even in the face of adversity, and the importance of reflecting on one’s habits and continually striving for improvement.

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Journey to Independence: Managing Medication after a Stroke and Kidney Failure

Hello dear readers,

Embarking on a journey of recovering and adjusting after being diagnosed with kidney failure and experiencing a stroke, one of the first tasks I embraced was refilling my pillbox, a responsibility my loving wife initially shouldered. Medicine became routine in the dawning days of this journey, marking my mornings and nights with the regularity of a ticking clock. It was my wife who, with tender care, refilled the pillbox and managed the reordering of the medicines as the need arose.

As the weeks unfolded and I became more acclimated to being back in the familiar surroundings of our home, I began assisting my wife with this task. With keen eyes and an attentive mind, I observed her process, anticipating the day I would take on this responsibility. My wife, the pillar of support she’s always been, patiently guided me and watched as I took tentative steps in managing my medication.

After observing her meticulous process for a few weeks, it was my turn to step into the spotlight. My wife watched as I took the reins, and upon being satisfied with my proficiency, she entrusted me with this task, allowing me the freedom to manage it on my own schedule. Thursdays suited me best for this task. The reason being, while refilling, I could assess if any prescriptions needed replenishment. Placing an order on Thursday meant we could conveniently pick up the medicines from the pharmacy over the weekend.

My strategy to ensure the accurate refilling of my pillbox is methodical yet straightforward. I begin by emptying the small storage box containing the myriad of medicine bottles. As I allocate a pill from each bottle into the designated day compartment of the pillbox, I return the bottle to its abode in the storage box, continuing this process until each bottle has been attended to. The final step in my routine involves a swift count of the pills in each compartment before sealing them securely. This meticulous count ensures that no pill has found its way into the wrong compartment, maintaining the order crucial for my health.

Over the past couple of years, this process has seen only minimal changes. The most notable difference is the shift in the pharmacy we use and our preference for delivering the medicines to our doorstep. This convenient service means our weekends are no longer marked by trips to the pharmacy, allowing us more leisurely time together.

The journey through stroke recovery and managing kidney failure has been marked by adaptation and learning. Taking over the responsibility of refilling my pillbox has been a significant step towards independence, symbolizing my ability to manage aspects of my care. While the routine is simple, it signifies a triumph, a small victory in my journey toward autonomy and well-being.

I hope to inspire and encourage others to navigate similar paths by sharing this. The road to recovery and adjustment is paved with small victories, each step marking progress and growth. Here’s to celebrating every achievement, no matter how small, and embracing the journey with hope and resilience.

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The Art and Science of Homemade Kombucha: A Weekly Ritual

Hello, dear readers,

You know, self-assigned chores often require that extra push to get done. But guess what? I nailed it yesterday, completing my entire to-do list! And one of those tasks was bottling our weekly stash of kombucha for my wife and me. You can dive into our kombucha journey on my wife’s blog. Still, lately, I’ve been the one piloting the bottling operation now that we’ve got our system down to a T (pun intended).

Let me walk you through my Thursday-to-Saturday kombucha ritual. Thursday starts with a sterilization spree of the 8 bottles we’ll use. I fill them with water and add a teaspoon of detergent. These bottle buddies then hang out on the kitchen counter overnight. Come Friday evening, it’s tea time! I bring a half-gallon of water to a rolling boil and plop in 8 tea bags for steeping. Once it’s nice and flavorful, I stir in a cup of sugar. After it hits boiling point again, off goes the heat, and it’s left to cool down overnight.

Now, while the tea is brewing, I return to my sterilized bottles, rinse them, and line them up on the counter. They’re all set for their starring role on Saturday. Come the weekend, I fill each bottle with 6 ounces of our favorite juice blend from the store. Next, 10 ounces of fermented kombucha tea is poured in. I then do a quick SCOBY check (that’s Symbiotic Culture Of Bacteria and Yeast for the uninitiated), set aside a cup of the fermented tea, and clean the fermentation jar. Once it’s spic and span, in goes the cooled tea from the previous night. I add back the SCOBY and the saved cup of fermented tea, and voila! The jar returns to our storage room, where it’ll ferment in peace until next week.

Oh, the bottles? They also head to the storage room for a week of conditioning. Post that, it’s straight into the fridge they go, awaiting their moment of glory.

Getting the timing right for each of these steps took some doing, but I’ve got it down. A little pro tip I swear by is optimizing wait times. Identify those stages where you’re simply waiting around—like waiting for the water to boil. Use that time to knock off other tasks—like rinsing the bottles in my case. It’s multitasking without affecting the quality of any single task. You’ll find this especially useful in cooking, too. Ever notice how most recipes kick off with “Preheat the oven”? Yep, that’s optimization in action.

Till next time, folks! Stay fizzy.

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A Journey to Improved Oral Hygiene: Rising from Health Challenges

Embarking on a journey towards improved oral hygiene was not initially a matter of choice but a necessity born from a health crisis I never expected to face – kidney failure. Finding myself on the organ transplant list was a wake-up call, and one of the prerequisites I encountered was obtaining a certification from a dentist confirming the absence of any infections. This unexpected requirement ignited a newfound motivation, compelling me to view oral hygiene as an essential aspect of self-care that deserved my undivided attention.

 

As I navigated through this unfamiliar territory, I initiated a fundamental yet diligent routine, ensuring that my teeth were brushed thoroughly every night before drifting into sleep. It wasn’t long before I expanded my regimen, incorporating a water pick and mouthwash to further enhance my oral care. Eventually, adding dental floss completed my comprehensive suite of oral hygiene practices.

 

The journey to establishing this routine wasn’t without its challenges. I found myself in consultations with my dentist, delving into discussions about the sequence in which each task should be performed for optimal results. After numerous conversations and some trial and error, I solidified my pattern. The process commenced with dental flossing, followed by brushing, proceeding with the water pick, and culminating with a refreshing mouthwash swish.

 

Establishing this rigorous oral hygiene routine has been a source of immense satisfaction for me. My wife, a constant pillar of support, has openly acknowledged the visible improvement in the appearance of my teeth and gums. Her affirming observations serve as gratifying validations of my efforts, albeit with a hint of shame reflecting on my previous negligence. However, I continually remind myself that the past, with its failures and oversights, is unchangeable, and the future holds the potential for transformation and improvement.

 

This realization has been instrumental in maintaining my commitment to my enhanced oral care routine. Every step, every brushstroke, and every flossing session is a testament to my resolve to do better, not just for the sake of meeting medical requirements but for my overall well-being. The journey hasn’t been merely about avoiding infections or ticking off a box on the transplant list; it’s been a holistic exploration of self-care, health, and personal growth.

 

Reflecting on this transformative journey, I’m enveloped by a sense of accomplishment and a renewed sense of responsibility toward my health. The shame that initially accompanied my efforts has gradually transformed into empowerment, fueling my determination to maintain and further improve my oral hygiene. Despite the challenges, this experience has been enlightening, underscoring the importance of proactive health management and the profound impact of seemingly simple routines on overall well-being.

 

In embracing this change, I’ve discovered that our past failures do not define us. Instead, they present opportunities for growth, learning, and improvement. While my journey toward improved oral hygiene commenced from a place of necessity, it has evolved into a voluntary and gratifying pursuit of better health. It serves as a poignant reminder that it’s never too late to change, adapt, and thrive.

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From Running to Strength: How I Built an Effective Upper Body Routine

Hello again, dear readers,

After running 1000 miles last year, I decided my legs were in the best condition they’d ever been, even before my stroke. Encouraged by my previous success, I expanded my exercises to include my upper body. I decided on pull-ups, pullovers, pushups, tricep pushups, and planks. These were all exercises I was previously familiar with and knew how to do, and they should help balance the fitness of my body a bit more. 

Next, I had to find a time/trigger for my exercises and determine how many to do. Since I’d been so good at keeping my running schedule, I used getting ready for my run as my trigger. So, every running day, before I head outside, I do some number of pull-ups, pullovers, pushups, triceps pushups, and planking. At the start of this routine, I only did one pull-up, one pullover, 21 pushups, one triceps pushup, and 1 minute, 21 seconds of planking. I found it easier to keep track of the goal numbers if they were aligned. 

I also decided that if I could achieve the target number 10 times, I would increase the number by 1. Eventually, I found that I could do two sets of exercises and did my first before I ate breakfast and my second before my run. In the beginning, when I was doing relatively small numbers of each activity, I tried to do four sets spread throughout the day. Still, I didn’t have appropriate triggers for 2 of them or 3 of them on non-running days, so I periodically forgot to do them all. Still, my before-breakfast set was reasonably easy to remember. I kept up with this set and have done it daily for over 200 days, gradually increasing my counts to 10 pull-ups, 10 pullovers, 20 pushups, 10 triceps pushups, and 1 minute 50 seconds of planking. There have been non-running days that I’ve missed the second set, but those have been rare enough that I haven’t worried too much about it.

So, after you’ve built and established a habit, consider using it as an anchor for expanding it into an entire routine. In making this routine, I prioritized rooting the practice over starting with higher/more challenging numbers. In the beginning, doing a single pull-up felt underwhelming, but I built the habit of slowly increasing the repetitions in my mind. I’m pretty confident that 10 successful sets aren’t optimal, but it’s easy to keep track of, and it’s working for me now. 

If it stops working, I must find a way to fix it. However, what matters most is that I am progressing and getting stronger.

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The Power of Small Goals: Achieving Big Results Through Consistency

One of the lessons I keep discovering throughout my various habit formation is that small goals done consistently over time can lead to pretty startling results.  

I want to accomplish a goal in one herculean effort, and I often fail when I attempt such a thing. Last year, I ran over 1,000 miles. If I had set out to run 1,000 miles all at once or even in a single month, I’m confident I would have immediately failed; however, by splitting the 1000 miles into more manageable albeit still challenging parts, I could achieve this more significant number. 

I also recently committed to maintaining our front yard better, and the first objective was to weed our planted areas. When I first decided, weeding the entire area would be nearly impossible, but I decided to find a mere 20 minutes to work on it every day. 

I expect it to be finished sometime this week, and I’ll have to maintain it. Again, had I tried to strip the areas of weeds all in one day, it would have been miserable and potentially unwise as it’s pretty hot outside.

If you need help to complete your goals or even get started at them, try to make them smaller. Don’t try to run 1000 miles all at once. Intellectually, I know it’s better to set goals this way, but I still feel an urge to try and do it all at once. 

In my goal formation, I remember to make the habits smaller and plan to practice over a more extended period. Starting earlier and going longer is a safer way to approach many activities.