The Health, Diet and Exercise Thread

[Glasseye]

28 minutes ago, maipenrai said:

Yes, I was lucky to even make it there as I started getting a scratchy throat and sniffles on the long haul over the Pacific - when we reached Hong Kong it was still full-blown Covid measures in the airport and thankfully I made it through all the BS there but it hit with a vengeance a few hours after arrival in BKK and I spent the first night snuffling and wheezing in my hotel room; on to Pattaya and things got worse when I totally lost my voice for three or four days before finally getting fed up and going to the hospital for some high-priced tests and medication. This also coincided with the arrival of a first-time-visiting friend from home whom I had to shepherd around for a day or two - try being a tour guide when you can barely speak, lol...

 

My last upper respiratory episode was in 2020 when I first moved to CM, it was around this time of year. Fcuking tonsillities that lasted for two weeks. Doctor gave me three types of meds, one of them caused me to get hiccups. Try a case of hiccups when you have tonsillities. 

I looked up textbook type pics of tonsillities. The extent of the ulceration was far worse than any of them damn pics. It was sheer misery.

I haven't had even a cold since then. Knock on wood.

[galenkia]

Today’s workout, just under 50 minutes.

[lazarus]

6 minutes ago, galenkia said:

Today’s workout, just under 50 minutes.

You burned one vegan chocolate cupcake! 🍯

[galenkia]

6 minutes ago, lazarus said:

You burned one vegan chocolate cupcake! 🍯

Usually with my other walking around my Apple app shows I burn around 500 to 600 calories a day.

[coxyhog]

The good news is that a new report says that the over-65s can afford to carry a bit more meat on their bones. In fact an extra pound or two is positively healthy. Following a review of evidence collated over a five-year period by the University of Plymouth, the Eating, Drinking and Ageing Well report for older adults has been created by the British Dietetic Association’s (BDA) Older People Specialist Group, and was supported by Friends of the Elderly and the British Geriatrics Society. It states that us sexagenarians should consume a nutrient-rich diet and commit to regular exercise, which might actually mean holding on to a few more kilos. 

While a healthy body mass index (BMI) range for adults is approximately 18.5-25kg/m2, that number can slip into being classed as “overweight”, but for older adults the evidence suggests that a BMI of 22-30kg/m2 is protective rather than harmful. Alison Smith is an NHS consultant dietitian who worked on the BDA report. She says, “It’s all about being healthy.  Eat well, exercise regularly and embrace it all. I would never advise older people to limit themselves excessively. In fact, when we are older, we need a full range of nutrition. Eat and enjoy.”

Being overweight can mean you’re healthy

Muscle is denser and heavier than fat so it can affect how much you weigh. It’s not so much what the scales say, it’s more about how you feel and look.

We need a certain amount of muscle to maintain strength, energy and balance. As we age, we naturally start to lose muscle and bone mass, so it is important to build this up through exercise. Another big plus of muscle is that it can also boost your metabolism which means it burns more calories, even when you are resting.  

Holding on to a little weight can actually help prevent frailty, but this doesn’t mean you can gorge on crisps and cakes. The BDA advocates a varied and nutritional diet, which embraces foods in the colours of the rainbow and a significant amount of protein to support muscle strength.

Being too thin is bad news for the elderly

Not only does frailty increase your chances of falls and bone breakages, it impacts the overall health of your body and its ability to repair itself. Alison Smith says, “When you get older, it is much more difficult to regain lost muscle mass than it is to maintain existing muscle mass. Maintaining muscle mass is reliant on eating the right balance of nutrients, including enough protein, combined with activity. The body needs protein for repair of body tissue and if you don’t eat as much protein as you need, muscle will be broken down to release protein to support tissue repair. It’s then much harder for you to replace that lost muscle mass.”

What to eat to be in optimum shape

While the odd cake, bar of chocolate or side order of chips isn’t a complete no-go, most of us know that sugar is empty calories while too much salt (often found in processed food) can increase your risk of high blood pressure. Unsurprisingly, the report’s emphasis is on a nutrient-dense diet with slightly more protein, calcium, folic acid and vitamin B12. The daily recommendation includes at least five portions of fruit and vegetables, especially those of the green variety like spinach, cabbage, beans and lettuce. Not only are they low in calories, they contain folate which is good for healthy cell growth and brain function. 

Protein is another must-have with at least one portion in every meal. It’s also a huge plus to include oily fish like salmon or mackerel twice a week, and you can’t go wrong with a handful of nuts which contain vitamins and minerals to help fight age-related diseases. 

The report also endorses daily fibre for gut health, carbohydrate (potato, rice, pasta) for energy, milk-based foods, and some fats (unsaturated vegetable, rapeseed, olive and sunflower oils, nuts and seeds) to aid absorption of vitamins like A, D, E and K. 

Why certain vitamins are essential

As we age, the two most important ones are vitamin D and vitamin B12. Vitamin D is the power source behind muscle and bone strength, so it gives us an advantage as we become more vulnerable to falls and fractures. Experts recommend a vitamin D supplement, especially in the winter when sun exposure is at its lowest. Opt for 10 micrograms (400IU) of vitamin D3 each day. 

Intake of vitamin B12 can diminish in older people, but it is needed to maintain energy, the health of blood and nerve cells, and cognitive function. This can be found in animal products such as lean meat, fish, poultry, eggs, milk and milk-based foods like yogurt or cheese, and in fortified breakfast cereals or foods with yeast extract like Marmite. 

Drink a large one!

Sorry, that doesn’t mean quaffing your favourite gin. While the report advocates taking enjoyment in what you eat and drink, there are limitations. Sticking to the Government’s recommended weekly allowance of 14 units of alcohol a week is key, and it’s even better if you spread your intake over the week and have some alcohol-free days. Crucially, the amount of fluid we consume – even if we don’t feel thirsty – means we are less susceptible to urinary infections and mental confusion.

Fluids also help hydrate and maintain organs like the kidneys, transport nutrients and aid digestion. Water is a fine choice but tea, coffee, milk, squash, fruit juice and hot chocolate are also OK. The report’s daily guidance is at least 1,600ml (three pints) for women, and at least 2,000ml (three and a half pints) for men.

Move your body

Being active means you are stronger, leaner, more muscly, more balanced, your lungs are healthier, your bones and joints are more resilient and you stand a good chance of increasing your longevity. The report suggests breaking up sedentary periods by doing at least 150 minutes a week of moderate-intensity exercise like swimming, walking or cycling, or at least 75 minutes of more cardio activity such as running or sport. For older adults, taking part in gentle pilates, dance, walking or tai chi means better balance and less chance of falls. 

Elanor Wallis-Scott, who has been a pilates instructor for 18 years, says, “When working with older people I always focus on building muscular strength to improve balance and mobility in the joints. If someone has good movement and strength it will limit their chances of injury and allow them to continue enjoying their lives without restriction. Core stomach exercises encourage an upright position, support the limbs and improve balance. Gentle increased heart rate increases blood flow, breathing and releases endorphins.”

There was a time during my younger years when I craved being able to pour my lithe body into a breath-asphyxiating bodycon dress (it was the 1980s after all!). These days I value my curves and crevices. It’s a blessed relief. Someone pass the menu.

 

 

 

[Glasseye]

 

Coxy,

 

Been working it hard now for a few week. It ain't always easy, but...

 

Starting to get back pumped now. It's worth the effort. Always kind of has been, hopefully will continue. For as long as I can.

[Zambo]

2 hours ago, Glasseye said:

 

Coxy,

 

Been working it hard now for a few week. It ain't always easy, but...

 

Starting to get back pumped now. It's worth the effort. Always kind of has been, hopefully will continue. For as long as I can.

You'll be ok.

I just stepped up to 3 x 1hr gym sessions a week and walk to work and back 1km each way. Ok so far but just not confident in my dodgy knee.

[ChiFlyer]

I have found on my previous attempts to get a little healthier that walking (I am older at 74) is a good exercise. Last time that I was back living in the States (7 years ago ?), I used to walk 4 kms every Morning. Need to get back to that here in Thailand. Problem is that the best walking temps are before my preferred times. Guess it is once again time to adjust my schedule. 😞 

[Yessongs]

Ah yes, the gym indeed, where an old, aging, rock star can feel special at times....with a surprise visitor LOL! 

[coxyhog]

22 hours ago, Glasseye said:

 

Coxy,

 

Been working it hard now for a few week. It ain't always easy, but...

 

Starting to get back pumped now. It's worth the effort. Always kind of has been, hopefully will continue. For as long as I can.

I'm just happy that since I broke my elbow in May I've just about got back to the gym routine I had before I broke it.

I can't extend my right arm fully & it hurts occasionally but I can live with that.Also had to give up on a couple of free weight exercises but they are easily replicated on the resistance machines.

I'm 70 & the older you get the harder it is to start up again but I go to the gym roughly every other day & still really enjoy it.

[lazarus]

14 hours ago, Yessongs said:

Ah yes, the gym indeed, where an old, aging, rock star can feel special at times....with a surprise visitor LOL! 

She wants to see whom among the local gals is giving you the 'eyeball' ...

[lazarus]

I'm guilty as charged... usually 1 or 2 patties is enough for me tho...

. . .

[fygjam]

^^^

Is that a bukkake burger?

 

[lazarus]

[Jambo]

I had my annual blood pressure check up with the Practice Nurse a couple of days ago which includes having my bloods taken.

Blood pressure was fine  but yesterday I received a phone call from the Practice to advise me that my GP will be phoning me at 6pm on the 14th December to discuss my Cholesterol. I presume not to congratulate me on it being within acceptable levels.

You cannot win.

I looked it up through Google and find top of the list of things that cause high cholesterol is red meats of all types followed by dairy products such as butter and cream.

Prior to my hip replacement operation 11 weeks ago I lost 26 kilos in weight based upon a carnivore fasting diet built around eating mostly fresh unprocessed meat of all types, fish and virtually zero carbs. If I wasn't using my airfryer I was cooking with butter.

I nearly forgot my two cups of coffee a day with full fat cream ...........but no sugar. 😉

I had my bloods taken a week before my hip operation and again when I was admitted. Nobody mentioned high cholesterol then?

 

[boydeste]

34 minutes ago, Jambo said:

I had my annual blood pressure check up with the Practice Nurse a couple of days ago which includes having my bloods taken.

Blood pressure was fine  but yesterday I received a phone call from the Practice to advise me that my GP will be phoning me at 6pm on the 14th December to discuss my Cholesterol. I presume not to congratulate me on it being within acceptable levels.

You cannot win.

I looked it up through Google and find top of the list of things that cause high cholesterol is red meats of all types followed by dairy products such as butter and cream.

Prior to my hip replacement operation 11 weeks ago I lost 26 kilos in weight based upon a carnivore fasting diet built around eating mostly fresh unprocessed meat of all types, fish and virtually zero carbs. If I wasn't using my airfryer I was cooking with butter.

I nearly forgot my two cups of coffee a day with full fat cream ...........but no sugar. 😉

I had my bloods taken a week before my hip operation and again when I was admitted. Nobody mentioned high cholesterol then?

 

To get correct results, you usually have to fast for 12 hours before bloods are taken.

Did you do that?

[KhunDon]

Statins for you my boy. 😉

[KhunDon]

1 minute ago, boydeste said:

To get correct results, you usually have to fast for 12 hours before bloods are taken.

Did you do that?

My last 5 yearly blood tests didn’t require fasting before blood was taken. 
They used to require fasting and it was a real bastard going without food in the morning, but not anymore as they use a different testing technique.  

[galenkia]

32 minutes ago, KhunDon said:

My last 5 yearly blood tests didn’t require fasting before blood was taken. 
They used to require fasting and it was a real bastard going without food in the morning, but not anymore as they use a different testing technique.  

I had my blood tested a couple of weeks ago and there was no mention of fasting before.

[boydeste]

38 minutes ago, KhunDon said:

My last 5 yearly blood tests didn’t require fasting before blood was taken. 
They used to require fasting and it was a real bastard going without food in the morning, but not anymore as they use a different testing technique.  

 

5 minutes ago, galenkia said:

I had my blood tested a couple of weeks ago and there was no mention of fasting before.

Sounds like tests have moved on in the UK.

I recently has a full medical here in Thailand and was asked to fast for 12 hours.

Must be using old style methods still.

Edit- I had full bloods done, so probably need to fast for some other tests anyway. 

Eg. Sugar levels etc.

Edited December 1, 2023 by boydeste

[KhunDon]

Even blood tests for sugar levels don’t require fasting anymore. 
I have them (full blood tests) every 3 months at my GP and I’m not required to fast at all. 👍

Edited December 1, 2023 by KhunDon

[galenkia]

16 minutes ago, KhunDon said:

Even blood tests for sugar levels don’t require fasting anymore. 
I have them (full blood tests) every 3 months at my GP and I’m not required to fast at all. 👍

I had the test because my blood pressure prescription expired. And also my mental health medication as well. They give me six months then I have to go in to see if they need to adjust dosages.

[forcebwithu]

I was curious about the changes in testing glucose levels that don't require fasting. Here's the first article that turned up in my search.

A blood glucose test can be performed after not eating food for a certain amount of time (fasting) or non-fasting.  

If you are having a fasting blood glucose test, you should not eat or drink within eight hours of the test. 

If you are having a non-fasting blood glucose test, you can eat or drink up until the time you have the test.
Fasting blood glucose tests are more accurate than non-fasting blood glucose test. If you have abnormal results on a non-fasting test, your doctor may repeat the test as a fasting test.

https://www.mercy.com/health-care-services/heart-vascular/treatments/blood-glucose-test#:~:text=If you are having a,non-fasting blood glucose test.

[lazarus]

2 minutes ago, forcebwithu said:

I was curious about the changes in testing glucose levels that don't require fasting. Here's the first article that turned up in my search.

These days a lot of doctors look at the A1c first (3 month average) as the best determinant of blood sugar level (for diabetes).

That said, there's a number of different tests (fasting, or not) they consider.

. . .

Diabetes Tests

https://www.cdc.gov/diabetes/basics/getting-tested.html

[KhunDon]

I also have blood tests for my Red blood cell size.
I have Angiodysplasia, so my Consultant needs to check on the size and amount of the red blood cells in my blood to determine if I need a blood transfusion. 
Actually, after years of living with this condition I tend to know the symptoms and when I need a transfusion without going to see the consultant beforehand. 
So now, all I need to do is turn up at the Phlebotomy unit at the County Hospital and they do a quick blood test and then if I do require blood they’ll give me 4 units (bags) spread over the day, 2 units in the morning and 2 units in the afternoon/evening.

This system is designed to shortcut the long and dragged out system of tests that could take 2 weeks if I had to go via my GP who would then have to refer me back to the Consultant.