For the past few months I’ve been slowly working on improving my health. Living with ten chronic conditions plus a few non-chronic can make for a very unhealthy lifestyle. I’m looking to improve that as much as possible.
First, I worked on my water intake. Second, my sleep habits. Third, doing my neck stretching more frequently. Tuesday I started a new step. A friend started Whole30. I’m not ready for such a drastic change and my health is too fragile to attempt it without speaking to my primary physician who is currently on vacation. But, in solidarity, I started tracking all my food again on My Fitness Pal.
I started with water first because I know it is such an important aspect of our health and I was not drinking as much as I used to. I am now up to at least 1800 ml and most days over 2L [64 oz]. I no longer feel thirsty near as often as before I started working on this.
Sleep is another component of good health. Both Fibromyalgia and Chronic Fatigue Syndrome impact sleep causing fatique, disturbed or restless sleeping and insomnia. I was and still am having all those symptoms. I was also needing to nap daily regardless of the previous night’s sleep amount. My Fitbit tracks my sleep, not well-anytime you lie still with sleep mode on is considered sleep-so I tried figuring out my optimal amount of sleep. I thought it was eight hours but soon realized I was still napping daily with eight hours. It turns out that right now I need ten hours of sleep to not NEED a nap later but dependent on how restless I was in getting that sleep I may still be fatigued enough to nap. Anything over nine hours causes increased pain upon waking unless I was restless enough to have changed sleep positions frequently. This is a very tough component to control.
A few weeks ago I added in restarting to consistently do my neck stretches. Because a few of my health issues affect my neck it is very easy for me to lose neck mobility. But when I’m in a lot of pain this is something I often drop. My aim is to do the stretches daily but at least three times a week. I have to consciously remind myself to do this; it is no longer the habit it once was. But, most weeks I am doing them at least every other day.
And now, I’ve added tracking all food and drinks. I used to do this faithfully just a few years ago but when my life became so complicated and my health decreased tracking was dropped. I have committed to tracking for 30 days. I do not plan on making any food changes the first week but hope to be back to eating properly for my Diabetes by the end of the 30 days. When I was first diagnosed I saw dietitians who were also Certified Diabetes Educators. Their recommendation was 30 g net carbohydrates for meals and 15 g net carbohydrates for snacks. Skipping meals was not allowed and snacking was only to occur if there was more than four hours between meals. I was also taught the Plate Method. This has you virtually divide your plate into quarters; one for carbohydrates, one for protein and the other two for vegetables [preferably different vegetables]. I slowly stopped following this advice as things became more complicated and because my Diabetes was under great control. I want to see just how much I’ve deviated from the plan and a great bonus would be losing the weight I’ve gained since moving back in with Mum.