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Herein lies the Exercise & Nutrition Log of an oldish, unfit, unwell sufferer of dysautonomia.

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    Herein lies the Exercise & Nutrition Log of an oldish, unfit, unwell sufferer of dysautonomia.

    Today it begins. It's not the beginning of the year.. heck, it's not even the beginning of the month, or even the week! But it's the beginning of something. Something needs to change, so why not now, yeah?

    So here it is - I'm not young. I have dysautonomia, which is basically a condition in which anything that is automatically regulated in your body can decide to go rogue. My most common issues are with dizziness due to low BP and heart rate, but I also get insomnia, digestion issues, and (most pertinently) raging exercise intolerance. But it's a double-edged sword. If you don't exercise, it gets worse. If you do exercise, you get quite unwell, but it gets better (apparently). I am also overweight and untoned.

    So, my plan is this:
    1. Sleep 8hrs+ per night (this is one of the primary determinants to whether today will be a good day or a bad day). Preferably 9hrs per night. You are not a spring chicken, and you cannot burn the candle at both ends without ending up with nothing left.
    2. Exercise, but I need to start slow and build up, so I don't flare up and crash, so the motto here is "exercise like you're a geriatric". Winning! As a go-hard-or-go-home type person, this sucks. But, well, it is what it is I guess. Bring on the slow meandering strolls! Ugh. Whatever.
    3. Diet - increase fruit and veg, decrease sugar. Start paying attention to calories. Lose 10 kilos by March 2021. I love food. This one hurts.
    4. Meditate - I need to destress. Those heart palpitations aren't cool.

    I have zero self-discipline, so this is all going to be crazy hard for me. Especially the sleep, as I am a night owl, and I have an unhealthy relationship with sleep, coated liberally with a heavy dose of resentment. Why does my body need to hibernate for a third of the day?? Doesn't it know I have better things to do!? I have no appreciation for sleep. Like, at all. Any suggestions for changing this mindset to foster a more healthy attitude would be well appreciated. I do tend to like Samuel L's motto here - "Go the f*ck to sleep". Maybe I should get that tattooed somewhere..?

    If you read this, thank you - I appreciate your time. This is primarily for my own accountability. I need to change, and I need to do it now. Over the past 2 years I have been getting progressively worse, having hit some sort of shitty milestone in about September last year where my decline started accelerating at a greater rate. I want some quality of life. I want to be able to travel and walk and walk and walk like I always do (when that becomes an option again, of course - quick shout out to Covid-19 here for screwing with my travel plans). At this stage, I could probably do an hour out and about, then would most likely pass-out, or at a minimum, have to stop and rest while I contemplate whether I really am dying, or if it's just an episode and will pass. Not fun. It's bullshit, and it's primarily my lack of self-discipline that is the cause of it all. I'm a grown-ass adult - why do I have no discipline??

    Good luck to me!

    #2
    Welcome to the Hive!

    I like your plan, you have some quite concrete goals in there go.
    And about the whole self-discipline topic... oh well, from the last years spent on here: That doesn't come easily to anyone... set goals. Work with routines. Get yourself some accountability partner - e.g. by writing here in the Hive. And don't give up if it doesn't work as you would like every day and always have your goal in mind, but think in small steps!

    You can do this!

    Comment


      #3
      Tuesday 3rd November


      Sleep:
      6h 35m - not ideal, but I hadn't started yet!


      Food:
      1230 Cereal, blueberries and coffee (1s)
      1600 Crackers w vegemite and coffee (0s)
      2000 Steak w noodle stir fry. 1/4 caramel tart. Mandarin.


      Exercise:
      * 2 x 3min work exercises (to break up all the sitting!) - need to find a way to schedule this better, so I remember to do it every 30-60 minutes. Ideas??

      Meditation:
      Nil


      Summary
      :
      *Today was a good day, lack of sleep (and resultant fatigue) aside.
      *Minor episode - shortness of breath and a bit dizzy at bedtime
      *Probably need to eat more... maybe I will schedule this in, as I often forget about food (then end up eating crap later on). I don't do breakfast as soon as I wake up, but I've set alarms for 10am and 2pm. Will see how that goes.
      *Not too symptomatic today actually besides bedtime. Fatigued, yes, but only slightly dizzy. Not too many palpitations. Slight headache as the day went on. Need more water. Start bringing a bottle to work again. Need to drink 3L per day according to the dr.
      *Fairly productive (need to work on this too - self discipline!)

      Comment


        #4
        Knirin - Thank you. And it’s my hope that this will make me accountable. I must admit just the thought that I have to admit a transgression on here has given me some sense of accountability already. I will try my hardest to stick with it. I appreciate the support!

        Comment


          #5
          Welcome. Take care of yourself, and it looks like you're off to a good start!

          Comment


            #6
            WELCOME TO THE HIVE!

            Comment


              #7
              Welcome

              Comment


                #8
                Thank you so much for the welcomes!! This is such a great community - I appreciate it


                Wednesday 4th November

                Sleep:
                7h 39m - Better, but not great. Still feel mega-fatigued, but haven't noticed too many heart palpitations, so that's a win

                Food:
                0930 Coffee (1s)
                1130 Cereal w blueberries
                1530 Crackers and rice-cakes w vegemite and coffee (1s)
                2030 chicken parmi w salad. Mandarin
                2300 1 x forrero rocher and mojo kambucha drink

                Exercise:
                2 x 3min work exercises (to break up all the sitting!) - have just found an app alarm thingy that isn't blocked by my work, so have set that up. Just need to clear it every time it goes off, otherwise it stops. Will see how that goes.

                Meditation:
                5 minutes - better than nothing I guess, but need to prioritise this one


                Summary:
                Pretty good day. Got a cold sore (FML!), but otherwise not too bad.
                Still not really eating enough or remembering to eat at work. I tend to procrastinate if there isn't readily available food, so might bring it in ready to go instead of prepping at work.

                Comment


                  #9
                  Thursday 5th November

                  Sleep:
                  6h 46m - yeah, failed at this one. Went to bed around 1am. DISCIPLINE!

                  Food:
                  1030 - Kambucha 125ml
                  1300 - Cereal + Blueberries w/ Coffee (1s)
                  1645 - kambucha 125ml
                  2000 - steak and veggie noodle stir fry with giblets and juice
                  2100 - 1 x forrero rocher and 2 x chocolate almonds


                  Exercise:
                  3 x 3 minute work outs

                  Meditation:
                  10mins


                  Summary:

                  Slight dizzy spell at about 12ish. Tired and probably low in blood sugar from not eating. Alarms are there, but I’m still procrastinating before I eat. Not sure what to do with that. Still having sweets. Was definitely over the calorie count today but not too bad.

                  Exercise needs work too. 10 minutes isn’t good enough.

                  Comment


                    #10
                    Friday 6th November

                    Sleep
                    6h 19m
                    Why can I not just go the fuck to sleep????!

                    Food
                    1130 coffee
                    1230 cereal w berries and kombucha
                    2030 fried chicken wings (yummy but not so great), chicken kebab and 1/2 chocolate baklava
                    2320 100ml kombucha

                    Exercise
                    yeah, I got nothing today. This is getting embarrassing. Stupid thing is I can’t exercise with no sleep or I’ll black out or have an episode. But I need to exercise to get better. Fml. Sleep ffs!

                    Meditation
                    10mins


                    Summary:
                    Struggled through a meeting today. Dizzy and lightheaded. My own fault with the lack of sleep because I’m an undisciplined idiot. Oh, and I ate shit and didn’t drink anywhere near enough water. Otherwise not too bad. Lol.

                    Comment


                      #11
                      It pains me to say this because I'm a caffeine drinker but have you tried dropping coffee to help with sleep? Either that or melatonin before bed.

                      Comment


                        #12
                        Originally posted by Azercord View Post
                        It pains me to say this because I'm a caffeine drinker but have you tried dropping coffee to help with sleep? Either that or melatonin before bed.
                        I am overly sensitive to both caffeine and alcohol with my condition, so cannot drink either of them. Not sure if that is a bane or a boon, but it is what it is. Thank you for the suggestion though. I will look into melatonin

                        Comment


                          #13
                          Thursday 12 November 2020

                          Missing days are missing. Sorry. There's a justified reason they're missing, though it's not a good one. Quite frankly I was too embarrassed to post because of what a dismal failure each and every aspect of every single one was. Back on track today though.

                          Sleep
                          7h 39m
                          I did the right thing here and went to bed by 11pm, but had a broken sleep and was woken early, hence not meeting my goal. Bugger.

                          Food
                          1545 Crackers with peanut butter and vegemite
                          1730 2 x steamed dimsim’s and a chicken satay
                          1930 chicken kebab
                          2100 mini Toblerone
                          Not great, but not terrible. Still not eating on time.

                          Exercise
                          Small 10m walk, but it's something!

                          Meditation
                          5 mins


                          Summary:
                          Actually a pretty good day. I forgot to eat again, which is a bugger, but I was relatively productive and was pretty much un-symptomatic, just the standard. Boom! Proves what a half decent sleep can do! It's not going to cure me, but it sure as heck makes it easier to deal with. Oh and bonus! Coldsore is almost gone. Yay! Specialist appointment today.

                          Comment


                            #14
                            No worries on the missed days, we've all had them and still do. I'm pretty sure my Nov 1st was "I ate a ton of Halloween candy and felt like carp all day so I didn't workout...or move off the couch"

                            Comment


                              #15
                              Originally posted by Azercord View Post
                              No worries on the missed days, we've all had them and still do. I'm pretty sure my Nov 1st was "I ate a ton of Halloween candy and felt like carp all day so I didn't workout...or move off the couch"
                              Thanks. Maybe I should just post my humiliating failures as well. I suppose that's part of being accountable!

                              Comment

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