I share health status updates about mobility, nutrition and several recently diagnosed cardiovascular issues.
[1]
MOBILITY
DAILY YOGA
MORNING & EVENING SESSIONS
FACILITATED BY
YOGA PROPS, MONTHLY MASSAGE
Twenty seven months have passed since my upper torso was subjected to significant soft tissue trauma during a car accident.
-------
SLOWLY RECOVERING
During this time I have regained abilities to engage in many whole body movements involving co-ordination of both arms and shoulders including GOMUKHASANA (clasping of hands behind my back) - as demonstrated in a photo from a previous post on March 23, 2022, the one year anniversary of the incident.
_____
In the past 15 months, yoga props (exercise ball, block, strap, sandbag, wrist and knee supports among others) have continued to enhance my whole body movements (= achieve deeper range of motions) during each of the two daily sessions.
NOTABLE IMPOVEMENTS FROM MASSAGE
Monthly scheduled bodywork TUI NA sessions with RAY HOYT have contributed to an ongoing recovery during the past 12 months in addition to the props I use daily available in my condo yoga studio.
YET
MOBILITY CHALLENGES REMAIN
DUPUYTREN'S CONTRACTURE
The progressive connective tissue disease I had been experiencing and only diagnosed at 65 - independent from the car crash - continues to impact my yoga activities and requires daily attention by controlled, gentle stretching.
I have continued to devote between 30 to 60 minutes each evening to safely open (= lengthening muscles & connective tissues) in both hands (palms, fingers) before starting my sequence of asanas.
&
LOSS OF MUSCLE MASS (SARCOPENIA)
The most notable and lingering obstacle to my recovery after being injured is the loss of significant muscle strength in whole body movements involving the use of one and two hands to support my full weight.
Immediately after the accident, I was unable to execute the EIGHT ANGLES asana - making the transition from a sitting position into a weight bearing posture with a lifted chest and elevated pelvic area with both legs extended laterally as demonstrated in the photo below.
An asana once done relatively well and often accompanied by an ability to do pushups for over a decade was beyond my abilities after to the extensive injuries.
During the past 15 months, my recovery has progressed slowly by using my total body weight alone as the primary source of resistance for brief durations to acquire muscle strength.
NOTE
FULL BODY EXTENSION, GOOD BODY LIFT
&
RELATIVELY GOOD FORM BEFORE TRAUMA
IN
EIGHT ANGLES
"LESS IS MORE"
MODIFYING MY STRATEGY
Listening to my body, carefully assessing daily asana movements and outcomes and making modifications to avoid muscle and connective tissue injuries led to a different and more effective approach during 2023.
I focused on the seven weight bearing asanas listed below to gradually develop upper body strength.
7 ASANAS
PUSH UPS, SIDE PLANK, CROW, PLANK, FOREARM PLANK
&
EIGHT ANGLES, FIREFLY
> During the past six months I have included one of the seven asanas listed above and added it to my customized sequence of movements during daily evening sessions.
> The following night a different asana from this list is selected and continues for the week before the cycle is repeated.
PROGRESS HAS BEEN EXPERIENCED
These changes, accompanied by making modifications to the number repetitions and/or the duration holding a posture, have led to improved upper body strength for each of these asanas including EIGHT ANGLES.
ACKNOWLEDGING OBSTACLES
I do understand the ability to do a specific asana with facility and range of motions achieved in the past may not be possible in the future.
My yoga instructor Ray Hoyt often reminded the classes he taught to appreciate what one can do now, that ones yoga practice can be a humbling experience.
MY DAILY WALKING
I have walked every day during 2023 - extending an activity without interruption for over two years.
Earlier this Spring I began to use the stick as a light weight - an effective yet gentle means to engage compromised muscles and connective tissues of both hands and upper torso while walking for durations lasting +/- 90 minutes.
PHOTOGRAPHY
I also used this transition of seasons, time outdoors to photograph some of the newly emerging and attractive life forms in AUBURN, MA.
ENJOYING NATURE
WILLOW
ONE
SIGNIFICANT
HEALTH BENEFIT
FROM
BOTH PHYSICAL ACTIVITIES
WAS
IMPROVED
BLOOD PRESSURE VALUES
[ 110/62 ]
I have no doubt that walking every day in all weather conditions during the past 15 months has contributed to the reduction of my systolic and diastolic numbers without any prescribed medication.
[2]
NUTRITION
BY
EATING REAL FOOD, IN SMALL AOUNTS, MOSTLY PLANTS
(MICHAEL POLLAN)
MAKING BETTER NUTRITION DECISIONS
DURING THE PAST 12 MONTHS
BACKGROUND
> My daily nutrition choices required prompt changes when, in 2021, I was diagnosed with CORONARY ARTERY DISEASE - a serious and previous unknown condition.
> Assessment of imaging data led to a CALCIUM SCORE indicating I was at a high statistical risk for a cardiac event during the following five years; as a consequence, three significant actions were initiated:
(1)
DECREASING HYPERLIPIDEMIA
I began taking daily Rosuvastatin (40 mg) and an Aspirin (81 mg)
&
My lipid panel values from July 2022 continued to improve from 2021; my updated 2023 lipid assay numbers will be obtained during August.
(2)
ENHANCING MORNING MEALS
AT
THE ROSE ROOM
(WEBSTER, MA)
I have continued to consume their seasonal and diverse meals whose ingredients are locally sourced and freshly prepared.
Staff preparation on-site of breads (biscuit, molasses buns, English muffins and wheat flatbread) are enjoyed on a regular basis while selected pastry on infrequent occasions - acutely aware of my coronary atherosclerosis status.
Both water and hot coffee are consumed daily.
ONE NOTABLE CHANGE
In August, 2022, I began to add various raw veggies, fresh and dried fruits, legumes, mushrooms, nuts and seeds from home to my purchased selections.
This practice was begun with the knowledge of THE ROSE ROOM owner JESS SABINE and continues to this day.
ONE EXAMPLE
WITH
SEVERAL SEASONAL SELECTIONS ENJOYED
(3)
RESTRICTING QUANTITY
AFTERNOON HOME MEALS
I intentionally have consumed less food at this time of the day.
Some small combination of veggies, nuts, seeds, fruit and granola are eaten during afternoon hours - the only other source of nutrition during each day.
NO MEAT
I have continued a practice of several years of not eating any meats; no obvious negative health consequences have been experienced based on blood, urine lab data.
TIME-RESTRICTED EATING
I have continued a practice of several years to limit daily food consumption to an 8 - 9 hour period without any sense of feeling hungry, malnourished or sensation of weakness.
KEEPING HYDRATED
Water continues to be enjoyed throughout the day - acknowledging the importance of remaining hydrated.
ONE POSITIVE
NUTRITION HEALTH OUTCOME
I
MAINTAINED
A
STABLE ADOLESENCE WEIGHT
118 -119 POUNDS
DURING THE PAST 12 MONTHS
[3]
