Tag: Self-Care

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Celebrating Progress On Hitting My Running Pace

Written Septermber 6, 2024

Hello Dear Readers,

Today brought some good news—my efforts have finally paid off. During my run, I achieved the pace I’ve been aiming for as part of my end-of-year goal. This achievement is a significant milestone for me, and it feels incredible to see my progress. Because of this success, I’ve set a new rule for myself: for each run, I will reduce my pace time by 5 seconds. The challenge I’ve given myself is to beat this reduced pace twice in a row, with no more than two failures in between. Once I accomplish that, I’ll lock in my end-of-year pace goal at the new speed.

One thing I’ve come to realize is how different it feels to focus on pace rather than just distance. Initially, my running goals were all about how far I could go. But now, I’ve become more conscious of the nuances involved in pacing myself, and it’s an entirely different experience. Running pace can fluctuate based on many factors I hadn’t considered before. For example, external temperature can give me a boost or slow me down considerably. Cooler days tend to energize me, while hotter days can make running feel like an uphill battle. Similarly, wind and weather conditions greatly influence how well I perform. A strong headwind can be exhausting, while a nice tailwind makes me feel like flying.

My physical condition is another critical factor. One day, I might feel full of energy and ready to tackle my run, while the next day, my body might feel heavy, making it harder to keep a steady pace. These variables make running a more dynamic challenge than I initially anticipated, and it has taught me to be flexible with my expectations.

In addition to pacing, I’ve also learned the importance of taking care of my body during this journey. Overexertion is a real risk, especially when the weather is extreme. Running too long in the blazing summer heat can be dangerous, mainly if I run low on water. I must constantly monitor hydration, as it can make or break a good run. Additionally, I’ve realized that I need to prioritize rest when my muscles are sore or not recovering properly. Pushing through without adequate recovery could lead to injuries or setbacks, which I want to avoid.

I also have specific dietary restrictions that make recovery more challenging. Since I have limits on my protein intake, I have to be careful not to lose muscle through overexertion. Muscle loss is a real concern for me, so I’m mindful of balancing my exercise with the nutrients my body needs to repair and grow. Monitoring my calorie intake is another part of the process. I need to fuel my body for these runs without going overboard. Through it all, I remind myself I’m running to improve and strengthen my body—not harm it. This is a promise I made to myself when I first started running, and it’s something I hold onto as I continue to progress.

My running journey began after I lost mobility due to a brain stroke. It was a tough time, but after several months of rehabilitation, I was able to walk again. Eventually, I worked my way up to running, a huge victory. Now, I’m running and pushing myself to get faster. While it’s still a struggle to improve my speed, I’m determined to keep going, step by step.

Today, I want to celebrate my success. It’s easy to get caught up in the next goal, the next challenge, but it’s essential to take a moment to appreciate how far I’ve come. I’m thrilled with how today’s run went, and it serves as a reminder that progress is possible, no matter how difficult the journey may seem.

I look forward to what comes next and am excited to see where this running journey takes me.

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The Secrets to Improve in Running is Recovery and Embracing Your Strength

Written September 2, 2024

Hello Dear Readers,

Recently, I’ve noticed that my body hasn’t been recovering as well as I’d like. Over the past few days, I’ve been pushing myself hard, not just with running but also with yard work, and it’s starting to show. One of the more challenging aspects of managing my kidney condition is how it impacts muscle repair. My body doesn’t bounce back as quickly, and the restrictions on my diet certainly play a role. I’m limited in what I can eat, affecting my body’s healing ability. Surprisingly, I’ve adapted pretty well to the dietary limitations—they don’t frustrate me much anymore. But when I push my physical limits, I feel the consequences.

This year, I’ve consciously tried to improve my running pace. I’ve been running for several years, and until last year, I focused on completing 10 km runs. I enjoyed the challenge of reaching that distance, but now I’m shifting my focus. It’s not just about running far anymore; I want to run faster. Since we live in a hilly area, my runs always begin with a significant challenge—a 17-meter elevation gain immediately. I know some runners actively seek out hills for training, but for me, it’s just the reality of running in my neighborhood. There’s no way around it. In a way, I guess we’re fortunate. Others come here specifically to train on hills, but it’s simply part of the landscape for us. Every run starts with a climb, whether I like it or not.

This morning, I was disappointed with my pace. I’ve developed a habit of analyzing my runs and trying to figure out what factors might be impacting my performance. Was it the terrain? Was I more fatigued than I realized? There’s always something to consider. My runner wife often reminds me that discipline is more important than constantly worrying about numbers. She says running is unpredictable, and there can be many factors—weather, how well I’ve slept, stress levels, and even the amount of yard work I’ve done the day before. What matters most is that I don’t give up.

And she’s right. The important thing is that I keep running. No matter what, I’m putting in the effort, ultimately leading to improvement. While it’s easy to get fixated on pace, I know I’ve worked hard, and that’s where the real value lies. The numbers will eventually catch up to the effort. Improvement might come slower than I’d like, and it might not always be smooth. There will be setbacks, and some days will feel like I’m running through mud. But I know I’ll see progress as long as I keep putting one foot before the other.

The pace won’t improve as quickly as I’d hoped, and I may have more days where recovery feels frustratingly slow. But I’m learning that it’s okay. It’s part of the journey. And with consistency, I’ll get there—step by step, day by day.

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Key To Change Yourself Better Is Leaning From Your Mistakes

Written 6/26/2024

Hello Dear Readers,

Sometimes, taking care of our bodies means working toward improving small things. Recently, I had the experience of getting a disappointing lab result, which turned out to be because I was too dehydrated. I now make sure every day that I drink 1.5 – 2.0 liters of water, which is the recommended intake for my body.

Before my kidney failure, I ignored how much I drank or anything like that. When you get hit with trauma such as a brain stroke, you start to wonder what you have been doing all wrong. Well, there are no benefits in crying about my past. All I had to do was make changes to my lifestyle to sustain my kidneys’ health. It is a trial-and-error process. It is a long process, as sometimes you do not see the results as fast as you want.

After the last lab experience, this will not happen to me again. The level of activities or external environmental factors such as weather can drastically impact your body. Sometimes, I need to adjust the amount of water I am drinking.

Making this little change into a habit is tricky. For example, I started mowing the lawn but needed to remember to take some water. It never occurred to me to bring a water bottle when I did a few hours of mowing. Interestingly, we are all cursed with habit no matter how much we try to change our past behaviors. Now, I know I have to keep hydrating. So, I stopped mowing, got water, and resumed rather than just pushing through without water.

It’s important to reinforce this good decision. Even small steps are worth taking and celebrating if they’re in the right direction. Making sure to stay hydrated is just one of those small steps that can have a big impact on overall health.

I’ve learned through this journey that maintaining health requires continuous effort and adaptation. It’s about listening to your body and making adjustments as needed. Sometimes, it’s easy to get caught up in daily routines and forget the essentials, like drinking enough water. But we can significantly improve our health by being mindful and making small, consistent changes.

For anyone dealing with similar issues, remember that it’s okay to make mistakes. The important thing is you will learn from them. It’s part of the process. The key is to keep trying and not give up. Every small change adds up over time, leading to better health and well-being.

It is crucial to take care of our bodies by making small improvements, like staying properly hydrated. My experience has taught me the importance of paying attention to my body’s needs and making necessary adjustments. It’s a journey of trial and error, but we can achieve a healthier lifestyle with persistence and mindfulness.

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Coping with Unexpected Kidney Function Changes

Written June 25, 2024

Hello Dear Readers,

Yesterday went well overall, but I received some concerning news from my nephrologist. Either the labs were taken on an off day for me, or my already compromised kidney function has significantly declined. My log showed no anomalies, so my doctor thinks it was a bad day, possibly due to dehydration. I’m hoping that the previous tests were conducted on such a day. More blood and urine samples were taken to retest, and I should have an update in a few days.

Receiving news like this can be really disheartening. I keep wondering what could have caused the sudden drop in my kidney function. I’ve been doing my best to follow all the recommendations from my doctor. It might be that a recent change in my medication is having an unexpected adverse effect, so reverting to my previous regimen could be necessary.

Regardless, aside from ensuring I continue to do what I know I should be doing, there is little else I can control. My wife always reminds me not to worry about things beyond my control.

There are two things I can improve. I can improve my hydration by not eating more than one Ganoral bar daily. Sometimes, due to the heat, I feel more dehydrated than usual. My doctor mentioned that the Ganora bars I’m taking are protein-based, so he’s not overly concerned, even though I sometimes eat a few of them per day. I just can’t allow myself any excuses for not drinking enough water or over-indulging in snacks.

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Mastering Shower Routines After a Stroke to regain Independence

Written 6/17/2024

Hello Dear Readers,

One of the abilities I lost after my stroke was taking a shower by myself. It is ironic, but taking a shower is one of the private activities I enjoy a lot. For the first several months, I had my wife help me take a shower. I always wanted to regain the ability to shower, so I determined to train myself.

It took longer than I would have liked. When you get severe brain trauma, you will forget how to move your limbs. You suddenly feel like you are in a body that I have no control over. I had to be patient about it; it would be dangerous if I started to take my shower without being in control of my ability to move. Slowly, I started to regain mobility.

When I tried to take a shower, I noticed that some of my overcalculated versions of impulsive tendencies due to stroke started to creep into many of my behaviors. In other words, some of these behaviors suddenly overwrite my activities. I need to remember to do some clearing. I quickly realized that I have to be systematic with my activities to control my impulsive tendencies. 

How can I overcome this challenge? I decided to use exactly the same method to control my other impulsive tendencies. I used a method very similar to how I trained myself to remember to do many things. I do a series of rituals in the shower. I must remember normal things are not normal for me.

When I realized and contemplated what I thought was normal, I gained the habit of anticipating what would happen throughout the day and deciding how I wished to respond. Believe me, when you don’t have your body’s normal movement, there are many anticipated events. I think about it a lot while I am showering. 

Some people may say it is a mental simulation. My wife will say disaster or risk management, and I say that is my normal life. In some ways, my reaction was still impulsive when an anticipated event occurred, but it was at least one more in line with how I had previously decided was preferable. There were also times when my planned response was different from what I should have wished to do. Yet, I find myself with the planned response taking the place of the impulsive reaction.

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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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The Struggle of Practicing My Own Advice: Coping with Loss and Self-Care

Hello to my cherished readers,

Today, I grapple with the tricky endeavor of heeding my counsel from just a day ago. As some may know, my long-time furry companion, Gambi, passed away yesterday at 16. Acknowledging the weight of this loss, I allowed myself to step back from my routine. Sure, I managed to pull off a single exercise set and even went for a run, but sitting down to write eluded me. Yet even as I mourn Gambi, who meant the world to me, I must acknowledge the importance of sticking to my other commitments. While I did fall short in some areas yesterday, I feel a sense of pride for pushing myself to do what I did manage to accomplish.

Yesterday was tough, no doubt about it. However, a surprising solace came in the form of exercise. It wasn’t a magic cure; emotionally, I was still shattered. Still, something about the physical activity provided me a slight reprieve. Reflecting on that experience has made it easier to muster the energy to exercise today. Slowly but surely, I intend to get back in the saddle. I’m not naïve enough to think that I’ll swiftly move on from the absence of Gambi in my life. Still, through sheer will and effort, I anticipate that, eventually, I’ll come close to being the person I was before.

Arguably, the most challenging part of this transition has been grappling with how ingrained Gambi was in my nightly ritual. For years, my bedtime routine commenced with calling Gambi into the bedroom. As I nestled into bed, I’d tell her I was ready for our usual evening snuggles. She’d promptly saunter over, perch on my right shoulder, and start purring, a comforting sound that had become as essential to me as a lullaby. The gaping void left by her absence makes me wonder how I’ll adapt my routine to compensate for this loss. Although uncertain about what will fill that emotional space, I am optimistic that something will eventually.

For now, the most I can do is heed the advice I’ve been doling out all along. It’s challenging, but if I expect to encourage others, it’s vital that I also live by those principles myself. Self-care and maintaining routine might feel like climbing a steep hill. Still, they’re crucial steps toward navigating through this emotional labyrinth.

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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.