We’ve all been there. Plodding on, day after day, ignoring little niggles. Inconveniences that make your daily routine just that little bit more challenging. But just how many warning signs can you ignore before you’re actually stopped in your tracks and have to make changes? Covid lockdown and restrictions forced us into a more relaxing lifestyle in 2020, encouraging us to concentrate on wellness and self-care. Life was slower, with more focus on family and a sustainable, healthy lifestyle. We appreciated the time available to us for self-reflection and adopting new healthier habits. However, that was short-lived and as soon as restrictions lifted, we were all back to normal life with renewed enthusiasm and vigour! It was like all the valuable lessons had been forgotten as quickly as they’d been learned! Life is as fast-paced as ever, with us squeezing as much as possible into every day with little regard for the toll on our bodies and minds.
What can we do? We make excuses, claiming we have to do whatever it is we’re so busy doing, wrecking our health! But the truth is, it’s just an excuse. None of us have to be so busy that it’s bad for our health or our relationships. We choose to do it. But what happens when you get that “Wake-up” call and you can no longer do what you’ve always done? How do you cope and what are your options? This was my situation a year ago. Working in the salon Tuesday – Saturday (unless I was away on holiday) and very little time spent on hobbies or relaxation. It was always go, go, go and I loved it – until I just couldn’t do it anymore. I’ve never been lazy, never been a quitter and rarely had time off my work ill. So when I started feeling aches and stiffness in my arms, I assumed repetitive strain injury from increasing my massage workload. I hoped physiotherapy would help and performed my exercises diligently, daily. After 10 weeks, symptoms were worse, with my hips being affected as well.
I was weak, lethargic, struggled to dress myself and had poor balance. For someone who has always been strong, fit and healthy, it was quite a shock to have limited mobility and diminished strength. Simple daily tasks like pushing the car door open, picking something off the floor, walking more than a few hundred meters was challenging. Work was difficult. I had to stop offering massage due to the discomfort and weakness and facials and pedicures were becoming harder to do. I couldn’t imagine how I could continue working unless something changed drastically.
After months of discomfort, I finally visited a doctor and received a diagnosis of Polymyalgia Rheumatica. Not something I’d ever heard of or expected to experience, but here it was, seriously impacting my life! I’d never been ill in my life and seriously couldn’t understand how this could happen to me! I’ve always maintained a healthy lifestyle (or so I thought) and was completely in denial that I had a disease! The doctor must be wrong; I’m just overworked and need a rest. However, the rapid relief the steroids brought, confirmed the diagnosis.
Polymyalgia Rheumatica is an autoimmune disease, an inflammatory disorder that causes pain and stiffness in shoulders, neck and hips; typically affecting people over the age of fifty. Symptoms can be controlled with steroids, which is great news (until you read about side effects!). This was definitely my “Wake-up” call. I was certainly grateful for the relief that the steroids brought, but concerned about the side effects of long term steroid use. I had to make changes to minimise the side-effects of steroid use and regain my strength.
Time for change
Once I’d got over the diagnosis and “how did I get this?” period that I’m sure we’ve all experienced at some point, it was time to take stock and re-evaluate things. The first step was to find knowledgeable professionals who know more than me! An holistic doctor was the first step to find out how I could help myself in a natural and sustainable way. A personal trainer was also enlisted to improve my muscle strength and bone density. I’ll illustrate how each helped:
Diet
Now I thought I did have healthy habits and a good diet, but it’s incredible how damaging and inflammatory some of the foods we eat are. I had to change my diet quite significantly. No more sugar or refined foods. And that means NO MORE! No more cakes, biscuits, sweets, milk chocolate, deserts, sweet drinks or added sugar to anything. Even honey and maple syrup is glucose so not allowed that either. Cut out caffeine, alcohol, saturated fats and added salt. Reduced carbohydrates – no more white or brown bread, no more pasta, white rice and a lot less potatoes. (Sourdough bread, since it is fermented, is better – in small quantities). The advice is to eat more protein and fresh produce, avoiding processed foods. I thought this would be hard, but when you consider the alternative of being stiff and sore all the time, it became very easy. Instead of feeling restricted and deprived, I felt that an optimism that there was something positive I could do to improve my situation. I had some control back over my health and future.
My new diet consists of a healthy savoury breakfast. This sets you up for the day and reduces the rollercoaster feeling that comes with processed foods and the subsequent glucose spikes that cause you to slump and feel tired and hungry a few hours later. So, no cereals anymore, but instead eggs, avocados, green leaves, natural yoghurt, fruit, seeds, nuts, cottage cheese, omelette, scrambled eggs, sardines, mushrooms, baked beans, sourdough toast. Lunch may be healthy soup, a fresh salad with tuna, chicken, salmon or mackerel. Evening meal may be roast chicken, turkey or salmon with roasted vegetables. Any fish with vegetables or salad. To be fair, I’m not an enthusiastic cook, but I have found plenty of variety to keep me interested and there are loads of great cook books out there that suggest great anti-inflammatory recipes that help a great number of health conditions. Reducing inflammation in the body is key to recovery and comfort.
Exercise
If you’d asked me a year ago, I would have said, “Yes, I’m a fit person. Always on the go and never sick”, but realistically I’m just on my feet all day. There’s nothing strenuous involved in my daily routine. That had to change as steroids can (over time), cause osteoporosis and muscle weakness. There are other side effects too, that I didn’t fancy, but the two listed were my main concern. I certainly don’t wish to end up weaker and unable to lift shopping or be unable to live independently, so let’s embrace the exercise! Regular exercise, particularly with weights, improves bone density and strengthens the muscles. Improving the muscle mass also helps with regulating glucose spikes which lead to inflammation. So the benefits of exercise is well known.
A personal trainer worked out a plan of three workouts for me per week, lasting approximately 40 minutes each. These workouts are done at home, following detailed videos to ensure I do them properly and regular check-ins with my trainer. It’s so much easier to commit to exercise when I don’t have to go anywhere. I just purchased a couple of light dumbbells and follow my video at home. When I started in January, I was so weak and couldn’t believe just how hard the exercises were, but within two weeks I noticed improvement. Now I work with much heavier weights than I imagined possible at the start of the year! And I feel healthy and strong. The weight gain normally associated with steroid consumption hasn’t affected me at all.
Lifestyle
Stress plays a huge role in how healthy we are. You can run on adrenaline for only so long before the body protests and says – no more. That was me. So my work life had to change otherwise my health would not improve long-term. Finding a solution to maintain business, but also factor in rest and hobbies, allowed my body time to refresh and heal. And it was a really simple solution, but I didn’t think of it until I had no choice. My modified diet and lifestyle has not only had a positive impact on me, but also my husband. He’s eating much healthier as well and we’ve both lost weight. We enjoy more time together (well I do, at least!) and I’ve taken up a hobby that had been shelved for over 40 years! I feel much more relaxed and definitely less stressed, but I constantly have to remind myself not to do too much. It’s so easy to get sucked back in when you feel great and have some spare time. Thinking back to how debilitated I was a year ago helps me to stay on track.
This blog is in no way intended as a boast. Entirely the opposite. I’m hoping that it helps to encourage and inspire you. If you’ve recently had a “wake-up” call and feel discouraged or even frightened about your future, then that’s where I was a year ago. Worried about my mobility, no strength, poor balance, difficulty dressing myself and wondering how much longer I would be able to work. What if I couldn’t physically work? Other fun things; how would I get on and off a plane to go on holiday? Finding support from the best people helped a lot. The medical professionals are great, but they can’t do everything for us. Medication can do so much, but we need to take responsibility and make changes to help ourselves. I’m not suggesting that diet and exercise is the miracle cure for everything, but it’s worth giving it a try. It just requires a bit of effort and discipline and it won’t harm at all.
If you would like more information about my lifestyle changes or the professionals I received help from, please reach out to me and I will pass the information on.
Inspiring stuff!!! Have read 3 times. As someone in a similar situation I can’t believe how the changes helped you and how dedicated you’ve been. I have done some half measures but need to try harder!! Life been so busy but I need to get back over for another mind blowing massage and more chat. Thanks for writing this will help and motivate so many people
Thanks for sharing all this information Katrina. Sounds like you’ve made some massive changes and I’m glad youre feeling better from it.
Would you share who was your personal trainer?
Thanks. Jane
Hi Jane, thank you for your kind comments.
The personal trainer who was recommended to me is Fraser Tait. Fantastic guy. Very accommodating and encouraging. He certainly helps to keep me on track with tailored exercises that suit me perfectly.
You’ll find him on Instagram @Frasertait_pt
Or his number is: 07927203326