If you read my earlier blog – A Wake-up Call, you’ll be aware of changes I’ve made to my diet and lifestyle in order to live a more comfortable life. But as someone pointed out to me, that’s all good and well, but HOW did I go about doing it? It’s all very well to say “Change this, change that… and you’ll feel better for it.” But HOW do you actually go about making those changes? We’re all so busy that sometimes there’s just no headspace left to think about anything else; especially something that seems difficult and out of reach!
This blog will walk you through how I prepared to make changes. What my thought processes were and how I rearranged my thinking and lifestyle to facilitate the necessary changes. A bit at a time. My speed might not be your speed, but that’s okay. You do what works for you and don’t apologise for taking your time. It’s not a race, but a long-term journey to better health and quality of life.
First up, diet.
For me, I figured this would be the easiest change, so I tackled it first. Plus I figured that excess glucose in my system causes inflammation which causes pain. By removing sugar, I’d be reducing my pain levels. Once I thought about foods causing me pain, it was much easier to avoid them. We all know what’s good and bad for us, but just how good or bad is not always so clear.
Here’s how I started:
- Get help from a professional who knows best. An holistic doctor was a great help to me here, as were certain online dieticians. The Glucose Goddess on Instagram had lots of great advice and I found Anti-Inflammatory cook books on Amazon which highlighted which foods were good for health and which ones to avoid.
- I cleared the cupboards of foods I shouldn’t eat. Cooking oils, honey, jam, cereals, biscuits, fruit juices, sweets etc were all given away or disposed off. My new regime has no room for temptation; best get rid of it. (Note: there are other people in the house, but their treats are stored separately so I’m not tempted to help myself!)
- Stock up on healthy foods. Seeds, nuts, low sugar, low carb granola, natural yoghurt, lean meats, eggs, oily fishes, fruits (especially berries), green veggies, salad items, olive and avocado oil, decaf tea, Kombucha…
- Plan healthy breakfasts, lunches and dinners in advance so that you’re not starving when having to prepare something. This has been a game changer for me. To know in advance and have it prepared means I’m not tempted to eat something I shouldn’t.
- Also think about swapping tea or coffee for water. I find it easier to drink hot water (like tea) so can substitute the odd cup during the day which helps with hydration and removal of toxins. When I do have tea, it’s decaf.
- I’m not much for alcohol anyway, but was advised that red wine or vodka is the best option if I fancy a wee tipple. Vodka mixed with lemon & ginger Kombucha was the choice for New Year and it really wasn’t too bad…
- Dark chocolate (over 85% cocoa) is recommended if you like chocolate. But only one small square a day…
I started with a few easy breakfasts and meals that I could whip up quickly and gradually added more ideas as I got more familiar with food values. I found an app on my phone (YUKA) which tells you whether a food is good or bad when you scan a barcode. This has helped me to make better decisions when food shopping.
I’ve been following this healthier diet now for over a year and definitely feel the benefits. When I used to have cereals for breakfast, I would be starving by 12.30 pm. Grab a banana, while rustling up a ham sandwich at lunchtime only to be starving again by 5 pm. Dinner would be fine, but I’d always be looking for another snack by 8pm – usually a few biscuits or something sweet. Consuming so much sugar throughout the day ensures we are constantly spiking and slumping which causes cravings, tiredness, brain fog, irritability and weight gain.
Reducing the sugar intake maintains a much more level internal environment which reduces the cravings and keeps us feeling satisfied for longer. What have you got to lose by giving it a go?
It’s also worth considering vitamins and nutrients here. There are many supplements to help with a whole host of things. Two companies I really rate are CYTOPLAN and BRITISH SUPPLEMENTS. There’s so much information and help on their sites; it’s well worth a read.
Next up is sleep.
Without sleep, you’re never going to function at your optimum. Now I’m the world’s worst for not going to bed. Always scared I’m going to be missing something, but when I don’t get my sleep, everything suffers. When we’re asleep, our bodies get a chance to repair and regenerate. Cells are replenished and renewed and we awake refreshed and ready to go. This is why babies spend so much time sleeping – to allow them to develop and grow. If we don’t have enough sleep, our bodies are constantly playing catch-up, but never quite getting there.
- Start thinking about bed a bit earlier than usual. Maybe have a bath and an early night?
- Don’t look at what’s on TV. That’s fatal for me. I get involved in a film or series and end up at 11.30 pm wondering where the night went.
- Don’t expect to manage 7 early nights straight away. Even one early night is better than none, but when you notice the difference, it’ll encourage you to try to try harder other nights.
Early nights help you to get up earlier and fresh feeling, which is going to be helpful for the next phase; exercise.
Don’t think for one minute I wanted to do exercise! I thought I did plenty in the salon all day! But I realised that I had to introduce weights if I wanted to protect my bones, ligaments and mobility for the future.
My choice:
Exercises = strength & mobility;
No exercises = possible osteoporosis, weak bones, possible fractures, impaired mobility.
Okay, we’ll take the exercise option! There are days I still don’t enjoy it, but I enjoy the fact that I CAN do it and I’m grateful for that. In order to do regular exercise, I had to make it fit into my lifestyle. Medication has to be considered too, when deciding where to fit exercises into your schedule.
And it had to be exercises that I would enjoy (for want of a better word!)
- I found a personal trainer (Fraser Tait) and told him my goals. He was excellent at creating a tailored plan for me and advising on what equipment I would need. I don’t have time to travel to a gym 3 times a week so my routines are done online and this is perfect for me.
It took me a few weeks to work out what times and days were best for me to fit the routines in, but now I know mornings (before work and breakfast) work best for me and which days are best to work around my salon appointments. Because I go to bed earlier, I get up earlier and I’m refreshed and ready to go.
- I bought a few dumbbells, some resistance bands and a yoga mat.
- I ask Alexa to play 80’s music and the time passes quickly.
I feel good when I’m finished; like I’ve accomplished something. I’ve been doing this for a year now and my balance and strength have both improved considerably. I’ve reduced my chances of falling (due to poor balance) and I can get up off the floor easily and carry my own heavy luggage or shopping. This can only be beneficial for maintaining confidence and independence.
When I started I was so weak that working with my lightest weights was challenging, but it’s amazing how quickly your body responds to consistency. What have you got to lose by giving it a go?
I know that we have to fit work in somewhere too! So many workplaces are offering flexible hours, working from home and probably other solutions that I haven’t thought of. Is your work, working for you? I made subtle changes to my work and what a difference it has made. Are there any subtle changes you could make that would allow a more satisfying lifestyle?
Time out for recreation and hobbies are important too, otherwise what are we working for? We only get one life and it’s so easy to get bogged down with work and commitments that we forget to enjoy ourselves. What makes you happy? When was the last time you were able to do it?
Any activity you enjoy counts. Going for a walk, visiting friends, writing, painting, upholstery, a massage! Reinstating it in your life gives you pleasure, downtime, relaxation. A piece of you back.
I enjoyed playing a musical instrument when I was younger, but didn’t play for over 40 years! I’m now back at it and loving it! My muscle memory is still there and I’m amazed that I can still play. I love it and it’s total relaxation for me.
Is there something you would love to try again? Perhaps you’re scared that you’ve forgotten what to do? Give it a go – what’s the worst that can happen?
Of course all this lifestyle changes may require money. This is true. But what I’ve found is that I no longer spend money on sweets, crisps, puddings etc and that’s a big saving. My healthier diet of fruits, vegetables, nuts and lean meats has been easily absorbed into the budget as the rubbish was cut out and with planned meals, food waste has been reduced. Vitamins, personal trainer and music lessons I consider to be an investment into my long-term health and enjoyment. Without health, I won’t be needing money for anything else anyway.
Preparing for change isn’t about perfection or doing everything at once; it’s about creating the right conditions so change feels possible, not overwhelming. Small, thoughtful adjustments made consistently can lead to profound improvements in how we feel, function and enjoy our lives.
What’s worked for me may be different for you — and that’s exactly as it should be. Listen to your body, be kind to yourself and remember that every positive choice, no matter how small, is a step towards a healthier, more comfortable and more fulfilling life.