Next steps; grip-relaxing bimbling, and avoiding the temptations

greent

So glad he's home! 

Suffolk_lass

This place is amazing; the support is extraordinary and unexpected. It has truly boosted me. Thank you, each of you. You are brilliant.

I bury myself in keeping busy, so I don't think about what is happening until I permit a little indulgence of "what if" thinking. I am so relieved he is here, but two "back to bed" moments a day tells me it is a long road we are on. I don't know about the stress. I am hoping the sense of relief has washed most of it away. One of the people I am mentoring is coming with me to the bees tomorrow, as there are three different scenarios there, for him to have experience of. A little bit of normality is much needed.

I have tipped over the 1.5 stones lost this morning, and decided to just keep losing in a slightly less rigid way. The knee and ankle pains have gone with the stress the extra weight was putting on them. My triglycerides (fats in the blood that cause arteries to fur up) are too high though - my blood test to test my cholesterol tells me LDL and HDL are in the normal range (HDL needs to be above 1.2 for a woman) but can stop helping if too high (but nobody tells you what too high is as a level). Mine is 1.83 mmol/L. So after ten months of trying to reduce it,  I have lowered the LDL and increased the HDL but the fats remain stubbornly high. So, having done the first eight weeks of my diet full fat, no starchy carbs, low carb v low calories, I need to continue with Mediterranean approach, but less fat. More crucially, more physical exercise. I have never been a fan of the 10000 steps mythical approach, but I do need 30 minutes a day, and yesterday I didn't. Walking the dog today should manage about 45 but it it is not normally aerobic. Perhaps if I chase him around the field a bit more (he does love to dash).

Right, gardener due in 50 minutes. I need to stop lolling in my nightie!

Suffolk_lass

Mr Sl visibly improved yesterday. He said he is feeling better so I will stop reporting the minutiae of his changes. Suffice to say he is going to join my on a largely Mediterranean diet and aim to lose another stone or so. Although the NHS calculator says two to get out of "overweight" he is realistic and has not been that weight since reaching puberty.

Me? - I have been reading the NHS low fat diet advice. As the closest we come to ultra-processed foods is sauces (occasional ketchup, tabasco or Worcester") and yoghurt, I am fairly sure the list is best satisfied by losing weight, more exercise and choosing to eat less of anything with fat:

Diet and lifestyle recommendations

1. Follow a diet low in fat, with less than 30% of daily calories from total fat. Choose polyunsaturated fats over saturated fats - 30%! mine is around 15% (edit to insert 1!)
2. Include oily fish two to three times per week within your fat allowance as these contain omega 3 fatty acids which can have a beneficial effect on triglyceride levels - we can eat salmon regularly, judging by the stash in the freezer
3. Reduce consumption of high-sugar food and drinks (done), and choose unrefined carbohydrate sources such as higher fibre breads and cereals - I am gradually reintroducing bread (hm, sourdough and will add some seeds and wheatgerm for more fibre
4. Limit or abstain from alcohol - 1-2 glasses a week or none since February
5. Lose weight if overweight - this is my main aim
6. Participate in regular physical activity - back to daily 45-60 minute dog walks with some chasing
7. If you have diabetes, aim for good blood glucose control - I don't

People who have high triglycerides may also require medications as well as diet and lifestyle modifications. You can discuss this further with your medical team. With low blood pressure averaging 10n over 6n (used to be 110/70) statins will make me faint

If you have severely high triglycerides (above 10mmol/l) then you will be advised to reduce all types of fat, aiming for less than 25g fat per day. Not very high. Mine is 6.1 where I should be aiming for 4, so my journey continues as it has since early April (after I took one for the team and finished all the chocolate "temptations" in the house)

Dull for anyone not interested I will stop there, just here is the link from Cambridge University Hospital

KajiKita

I always find these kinds of posts interesting, thank you for ‘digesting’ it for us … <sorry not sorry! 😂>

Good to hear Mr SL is feeling significantly better 😊 May it continue! 

One question though; how have you got your fat intake so low? 

KK

Suffolk_lass

Most of my diet is fresh F&V, and if cooked, it is steamed. Last night was hard-boiled egg and cold leftover potato salad. Just letting the flavours mix. No dressing. I do occasionally have a bit of plain avocado which must boost the fat. 90% cocoa solids one square of chocolate is a fatty treat, as is yoghurt on fresh berries, but a reduced portion and not everyday. I am thinking of no more milk as black tea is meant to help (I think it probably means Assam, rather than not even a dash of milk). No cheese or cream or butter.

Ha! just re-read my post and the 1 in front of 5 did not take... 15% not 5% - it is normally "h" that is missing on this keyboard...

Makingabobor2

Very interesting post.  I think a lot of these things are just about being sensible and having moderation in all things.  The NHS are forever changing the goal posts on things and I think as long as we keep very active, drink plenty of water and reduce UPFs, then we should be good.  I am currently trying to increase protein to help with muscle as I age. 

Watty1

Glad to read Mr SL improved.   Good news indeed 

Sun_Addict

Good news about Mr SL. My DD had her gallbladder out on Friday and came home the same day. She’s in a lot of pain though and paracetamol isn’t touching it. Did Mr SL take anything for pain? 

Suffolk_lass

Sun_Addict said:

Good news about Mr SL. My DD had her gallbladder out on Friday and came home the same day. She’s in a lot of pain though and paracetamol isn’t touching it. Did Mr SL take anything for pain? 

IV paracetamol and oramorph (morphine syringe dispensed as foul tasting liquid into his mouth) - due to the blockage, the IV paracetamol was the best. Maybe she should ask her GP

Spendywendywoo

Oh @Suffolk_lass, what a journey you have both been on. Super glad that Mr SL is on the mend and home! Take care of yourself x