69, 118.6 Pounds
AN
AN
OVERVIEW
OF
ANNUAL MEETING
WITH
Dr. Jarrod Faucher
(CROW POSE)
IN
THE YOGA LOFT
[2016, PHOTO BY PATTY TREMBLAY]
THIS ASANA IS ONE AMONG OTHERS I PRACTICE DAILY TO MAINTAIN MY HAND MOBILITY
FROM
DUPUYTREN'S CONTRACTURE
COMPROMISING
BOTH PALMS, FINGERS
(A CONNECTIVE TISSUE DISEASE)
PAST & CURRENT HEATH DATA
WILL INFORM
WILL INFORM
FUTURE ACTIONS
My fifth annual meeting on June 17th with Geriatric Specialist Dr. Jarrod Faucher provided a welcomed opportunity (1) to discuss health issues since our last office evaluation and conversation on April 26, 2019 and (2) to identify health action items during the next year.
During the past 13+ months I addressed a number of important health matters:
- had the second recommended pneumonia (Pneumovax 23) vaccine
- received both injections of the recombinant Zoster (Shingrix) shingles vaccine
- obtained a seasonal influenza vaccine
&
- evaluated my inflammation status via a c-reactive protein blood analysis (<1 mg/L)
- scheduled, remained awake during a colonoscopy evaluation resulting in no polyps, inflammation of large intestine
- remained proactive, monitored my dental health with cleaning, evaluation appointments
- evaluated eye status resulting in the purchase of new glasses
DURING April, 2019 - June, 2020
EMPHASIS
ON
IMPROVING HEALTH RISK FACTORS
BY
TWO PRIMARY LIFESTYLE APPROACHES
[1]
FOCUS ON NUTRITION
VIA
FOCUS ON NUTRITION
VIA
CALORIE RESTRICTION
INTERMITTENT FASTING
TIME-RESTRICTED EATING
I continued to experiment with the what, when and how I ate by customizing features of calorie restriction, intermittent fasting, and time-restricted eating starting in late August, 2019.
Disciplined, daily practice and monitoring were required to realize my short and long term objectives.
Including time-restricted eating (at times ranging from 5-6 to 10+ hours) was important, critical - resulting in achieving my short term weight objective with relative ease.
Disciplined, daily practice and monitoring were required to realize my short and long term objectives.
Including time-restricted eating (at times ranging from 5-6 to 10+ hours) was important, critical - resulting in achieving my short term weight objective with relative ease.
EXCEEDED
WEIGHT GOAL OF 120 POUNDS
(TEN POUND LOSS IN TEN MONTHS)
WEIGHT GOAL OF 120 POUNDS
(TEN POUND LOSS IN TEN MONTHS)
My average daily weight during August, 2019 was 129.2 pounds.
I was able to gradually and safely lower my weight to 119.4 pounds on November 29th, to 118.8 pounds on January 7th - gradually becoming significantly leaner by reducing adipose storage in my torso, abdominal areas.
I was able to gradually and safely lower my weight to 119.4 pounds on November 29th, to 118.8 pounds on January 7th - gradually becoming significantly leaner by reducing adipose storage in my torso, abdominal areas.
Maintaining a relatively narrow weight range during January to June, 2020 was facilitated by keeping daily records of my weight and maintaining a semi-log of what I ate.
Daily, diverse selections of vegetables, fruits, nuts, seeds, legumes, beans, spices, herbs, some dairy and seafood prepared mostly at home and eaten in moderation all contributed to both acquiring and maintaining a 'healthy' microbiome - as indicated by my positive colonoscopy evaluation, outcome.
No meat was eaten to reduce likely exposure from antibiotics, hormones, pesticides and microbe contamination from Big FOOD, INC sources.
At no time did I have any sense of being malnourished or experienced any fatigue, loss of strength at these teenage weight values.
Likewise, I had no sense of sarcopenia (muscle wasting) or loss of strength based on my daily yoga sessions.
I WAS INFLUENCED & INSPIRED BY WRITINGS
OF
MICHAEL POLLAN
MICHAEL POLLAN
EATING REAL FOOD
MOSTLY PLANTS
IN SMALL AMOUNTS
MOSTLY PLANTS
IN SMALL AMOUNTS
No meat was eaten to reduce likely exposure from antibiotics, hormones, pesticides and microbe contamination from Big FOOD, INC sources.
At no time did I have any sense of being malnourished or experienced any fatigue, loss of strength at these teenage weight values.
Likewise, I had no sense of sarcopenia (muscle wasting) or loss of strength based on my daily yoga sessions.
[2]
YOGA MOBILITY
ADDRESSING
STRENGTH, BALANCE, FLEXIBILITY
BREATHING, MINDFULLNESS
ACKNOWLEDGING CONTRIBUTIONS
OF
RAY HOYT, PATTY TREMBLAY, JEN GENDRON
&
MANY YOGA CLASS COLLEAGUES
ADDRESSING
STRENGTH, BALANCE, FLEXIBILITY
BREATHING, MINDFULLNESS
ACKNOWLEDGING CONTRIBUTIONS
OF
RAY HOYT, PATTY TREMBLAY, JEN GENDRON
&
MANY YOGA CLASS COLLEAGUES
Currently in my 10th year of hatha yoga activities, customized daily morning and evening yoga sessions in my condo studio provided my primary form of whole body mobility.
My loss of weight to adolescent values significantly facilitated asanas - like the FULL LOTUS VARIATIONS I practice daily.
Keeping hydrated was a high priority and facilitated movements.
Keeping hydrated was a high priority and facilitated movements.
AND
WALKING
Being able to walk outside on both relatively flat and inclined roads for durations over thirty minutes and up to three hours at times provided cardiovascular benefits complementing my yoga practice.
I was successful in maintaining full range of muscle, joint motions and avoiding muscle aches by stretching well after each walk, keeping hydrated and maintaining good electrolyte levels.
OXYGEN SATURATION At 99%
Undoubtedly my local walking contributed to better respiration and improved oxygen saturations levels - 99% was my best value in the past five years.
My approaches to nutrition and mobility also kept my blood glucose levels, electrolytes (sodium, potassium, chloride) and calcium within ranges deemed desirable for maintaining optimal biological functions.
My approaches to nutrition and mobility also kept my blood glucose levels, electrolytes (sodium, potassium, chloride) and calcium within ranges deemed desirable for maintaining optimal biological functions.
IMPACT
OF
NUTRITION & YOGA, WALKING
ON
BLOOD PRESSURE
115/69 in 2019; 127/68 in 2020
Both of these systolic and diastolic values were improvements from previous office visit blood pressure readings during the past five years and achieved without any prescribed medications.
My readings indicate how blood pressure measurements are taken is important to obtain accurate values - failure to follow guidelines likely will result in misleading readings.
My readings indicate how blood pressure measurements are taken is important to obtain accurate values - failure to follow guidelines likely will result in misleading readings.
Blood pressure values follow circadian rhythms and will be lower or higher at different times during the day - possibly explaining variations of my numbers.
Home monitoring of blood pressure at specific times each day would provide more accurate and useful information to modify my actions, behaviors to achieve long term benefits.
I have begun and will continue to evaluate recommended blood pressure monitors during the next several weeks.
Home monitoring of blood pressure at specific times each day would provide more accurate and useful information to modify my actions, behaviors to achieve long term benefits.
I have begun and will continue to evaluate recommended blood pressure monitors during the next several weeks.
LIPID PANEL DATA
AMONG CURRENT & SIGNIFICANT
HEALTH RISK FACTORS
RECOGNIZED BY MEDICAL COMMUNITY
(1)
HEALTH RISK FACTORS
RECOGNIZED BY MEDICAL COMMUNITY
(1)
TOTAL CHOLESTEROL/HDL Ratio: 3.36
(lowest value in past five years)
(lowest value in past five years)
[decreased risk of a cardiovascular event]
(2)
HDL 'GOOD' CHOLESTEROL: 69 mg/dL
(highest value to date, at 40 in 2001)
(highest value to date, at 40 in 2001)
(3)
TRIGLYCERIDES: 67 mg/dL
(lowest value ever)
(lowest value ever)
(4)
LDL 'BAD' CHOLESTEROL: 150 mg/dL
(elevated from 130 last year)
(elevated from 130 last year)
(5)
APOLIPOPROTEIN B: 110 mg/dL
(elevated, first time being measured)
APOLIPOPROTEIN B: 110 mg/dL
(elevated, first time being measured)
Collectively, these lipid vales indicate a relatively low risk of a cardiovascular event - especially considering other lifestyle factors including my weight, physical activities, nutrition, blood pressure, no smoking, drinking or drug use among other behaviors.
I still struggle with addressing my Total Cholesterol, LDL Cholesterol values - attempting to reconcile the various, often conflicting guideline recommendations by medical groups and my daily food choices.
[My preference moving forwards is to use my yoga and nutrition lifestyle focus and practices, to avoid prescribed medication use only as a last resort]
[My preference moving forwards is to use my yoga and nutrition lifestyle focus and practices, to avoid prescribed medication use only as a last resort]
PSA RESULTS
[PROSTATE-SPECIFIC ANTIGEN]
I am aware this assay can be misleading, that some physicians prefer a manual evaluation of the prostate gland.
My current value was 3.5 ng/mL are within a "normal" range at 69.
My current value was 3.5 ng/mL are within a "normal" range at 69.
VITAMINS
[B12, D]
In response to my interest in obtaining a baseline value of vitamins, Dr. Faucher authorized the evaluation of two: B12 and D - both often found deficient in seniors following my nutrition practices, not taking supplements.
Dr. Faucher discussed my extremely low values of B12 (<50pg/ml) and D (6.8ng/ml) yet acknowledged I exhibited no adverse physiological symptoms associated with these current levels.
As recommended, I purchased each and the following day began to take orally:
As recommended, I purchased each and the following day began to take orally:
D2 (Ergocalciferol capsule 50000 unit/week)
We agreed to have an new assessment of both vitamins in four to five weeks to determine concentration levels.
MINDFULNESS
MONITORING, REDUCING STRESS
&
GETTING RESTORATIVE SLEEP
&
GETTING RESTORATIVE SLEEP
My past success in lowering sources of negative stress remains a priority.
I mentioned my reading of Dr. Satchin Panda book "THE CIRCADIAN CODE", my earlier blog post on this topic to Dr. Faucher and how I was able to improve my sleep my reducing blue spectrum light, using amber lights to promote natural melatonin levels from pineal gland during my evening hours.
These changes, along with time-restricted eating, have significantly improved my quality of sleep.
CURRENT REFERRALS
I requested and received authorization to meet with (1) an audiologist to evaluate my hearing and (2) an ophthalmologist to examine my eyes.
My hearing as a senior has never been tested to date - this would provide a baseline, current status.
A retinal lesion (pigment cells) in my left eye warrants a more detailed evaluation as these pigment cells can become a melanoma (=cancer).
AND
MONITORING CONDITIONS
- A groin hernia will likely require a surgical intervention
- Considering possible enzyme injection treatments for my Dupuytren's Contracture
- Possible consultation with a retinal specialist about occasional lapses in eye focus
- Status of body pigmentation by a dermatologist
CHALLENGES MOVING FORWARD
I remain positive, overall encouraged and motivated by the outcomes contributing to my current relatively good health and quality of life.
As in the past, I will continue to read and expose myself to the various and expanding sources of information - some that could be useful as daily lifestyle choices are made.
As in the past, I will continue to read and expose myself to the various and expanding sources of information - some that could be useful as daily lifestyle choices are made.
Dr. Faucher and I spoke of my concerns, challenges about evaluating the many contradictory sources of information relating to medical, nutrition and fitness/wellness topics.
[For example, see the recent article (17 March 2020) by Rebecca M. Marton and colleagues:
"Science, advocacy, and quackery in nutritional books: an analysis of conflicting advice and purported claims of nutritional best-sellers"]
"Science, advocacy, and quackery in nutritional books: an analysis of conflicting advice and purported claims of nutritional best-sellers"]
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#BobCrowther #NUTRITION #YOGA
