Tag Archives: health

Doctor’s visit

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I recently went to the doctor to request bloodwork. It had been a few years since my last one. The results were not great. With high cholesterol being a hereditary issue on both sides of my family histories, my results show concerning levels of LDL (bad) cholesterol. Levels weren’t great last time, and they are worse now.

I’m going to change my diet, but I’ve also booked an appointment with my doctor and I’m probably going to go on statins… A decision for my doctor to make, not me. The reality is that bad cholesterol is a silent killer because you don’t feel buildup of plaque and fatty deposits in your blood and so a medical emergency can be the first hint of how bad things are. That’s why things like blood tests are so important. That’s one of many reasons why doctor visits are important.

I work hard to stay fit and healthy. Obviously my diet could be and should be a bigger part of that equation. But that’s not enough. Another factor is involving health professionals.

My dad wore a “I haven’t seen a doctor in decades” badge of pride. It was stupid. He was not quite 80 and his body was that of an unhealthy 95 year old. About 5 years ago we went to see my uncle, dad’s younger brother, perform in a band at a local pub. When my uncle introduced dad to a friend of his, the friend asked my uncle if my dad was his dad… I’m not exaggerating about the age comparison I just made.

I’m excited about the diagnosis tools of the future. There will be many ways for us to monitor our health and even be preemptively warned of pending issues. But for now, and increasingly as you age, visit your doctor regularly.

Beyond a simple blood test

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I have to go get some blood work done. It’s time to check a few levels, and make sure that I’m in the healthy range. I have an issue maintaining my Vitamin D levels, and cholesterol issues run in my family… and also in me. So I’ll head to the medical center and line up this weekend for them to poke me in the arm and fill a few small vials of blood. I’m a week or so I’ll get a call from my doctor after she looks at the results.

I wonder how far away we are from being able to do this from home? Prick your finger, put a drop of blood on a sensor, and get a full spectrum of results. Add to this a health monitor on your smart watch that tracks heart rate and rhythm, as well as activity, and you’ve got a full service health monitoring system that can be preemptive and preventative. And add to this a toilet that analyzes your urine, and you’ve got a regular no-line-up doctor’s visit without ever leaving your home.

Cholesterol levels seem high? The monitor will tell me, and my doctor. Vitamin D levels low? My watch tells me to double my morning dose. Imagine your watch telling you that you should go to the hospital because it detected a heart arrhythmia that is consistent with the early signs of a heart attack. Wouldn’t that be so much better than not knowing?

The possibilities of what you can do to improve your health with a system like this are incredible. Is this possible in the next 5 years? I think so! It’s going to be amazing to see the way technology enhances our healthcare system in the next decade. We will literally be able to regularly and continuously monitor things that we used to have to do several doctor and clinic visits to do on a yearly (or longer) basis. And when you do go to the doctor, your complaints about your health won’t just be anecdotal, you’ll have streams of data to share. This is exciting for everyone except hypochondriacs… these poor people are going to have a lot more to worry about!

Maintain and Sustain

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If you asked me, before today, I’d say that I was slumping with respect to my daily workouts. But what does that really mean? For many, slumping would mean that I’ve ‘fallen off the wagon’, or that I’ve stopped my habits and routines and need to get back into them. That’s not the case. I’ve only missed 2 workouts out of the first 32 days of 2024. That’s not a slump, that’s a great habit. One of those 2 days was a choice, the other was an unexpected day trip to the island, and I was either with people or traveling from 6:15am to after 11pm. So why was I thinking I was slumping?

Well, even though I’ve been pushing myself on my daily 20 minute cardio, my weights workouts have been tough. I tend to only do one muscle group every day, and so it’s not like I’m in my home gym for a long time. I’m usually in and out in less than 45 minutes, including my cardio and 10 minutes of stretching. So, basically I’m talking about 3 sets of 1 exercise, sometimes a bit more, but not much more. And this one part of my workout has been, well, ‘slumpy’. Normally I can get to my last few reps and really push hard. I can focus and push and grunt my way past the mental pressure to stop, and eek out reps that are unpleasant but very beneficial for growth and/or increases in strength. Recently I just don’t have what it takes to get those last few reps out, and I stop when I should be pushing through… that’s my slump, and it has been a challenge since the Christmas holidays.

The reframe for this, after talking to my buddy after our Saturday morning Crunch walk,  is that this is not a slump. He framed it as ‘the space between’. That didn’t work for me, because I think of those between spaces as sacred times that are productive. Still, I understood the message he was sharing, that I was beating myself up about not making gains, when I was still committed and showing up! I’m not running a sprint, I’m working on perseverance and the long game, and so 30/32 days so far this year is better than the start of any year so far. That’s not a slump.

We live our lives with expectations of always improving. The whole 1% better every day, fake it ’till you make it, push, persevere, strive, and even ‘try-try again’, are all messages that we have to keep going and we have to be better than we were yesterday. These make for wonderful quotes on posters, but the expectation is unrealistic. What about the spaces in between the 1% improvements? What happens there really matters. Are we maintaining and sustaining our previous gains or are we slumping and letting things slide?

I’m not slumping, I’m just not making fast gains. I’m maintaining my positive habits, I’m sustaining my routine so that when I’m both physically and mentally ready I can and will be able to make small, incremental improvements. I’ll repeat that for emphasis: small, incremental improvements. I’m no longer that guy that went on holidays in March of 2018 and couldn’t see the strings on my bathing suit because of my belly paunch. I look better at 56 than I did at 36, (well maybe not my hairline, but everything else).

Right now I can’t seem to get that extra push at the end of my workout sets… the sets I do almost every single day, even when I don’t want to do them. I’m not slumping, I’m just in between gains, I am maintaining and sustaining awesome habits and more improvements are in my future. The more I let go of the expectations, while keeping the positive habits, the happier and healthier I’ll be!

Hello 2024 – Healthy Living Goals

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A new year, a new plan.

I’ve learned a lot about setting goals and keeping them since I started my Healthy Living Goals back on January 1st, 2019.

I picked up the book Atomic Habits around then, and it both reinforced some good systems I had in place and also gave me new and powerful insights to keep my good habits going. I used a year-long calendar to track my goals and continued doing this for ’20, ’21, and ’22, but decided I didn’t need it for 2023. And while I did a fantastic job with my fitness. I did however develop a herniated disc in my neck that set me back quite a bit at the start of the year, but I came back with a new focus and feel that my body has responded and recovered. But on a less successful note, I totally let my meditation commitment slide.

For 2024 I’m going back to my calendar, and I’m publicly sharing my goals, because I know it’s a good external motivation for me to make my goals public. Here they are:

1. An average of 6 workouts a week. 20 minutes of cardio, stretching, and at least one body part pushed to 3 hard sets.

2. Meditation: A minimum of 10 minutes daily, and one day for longer than that, (tracked with a black dot on my daily sticker when I at least double the 10 minute minimum).

3. Writing my Daily-Ink every day… Continuing my streak from July 2019. While this is already a consistent daily habit, I think it’s great to have one goal on my calendar where I have a continuous streak running.

4. More writing/creating: My goal will be to write, or edit videos (a project with my uncle), or doing something creative, 3 times a week for at least an hour. Most if not all of this will be on the weekends, but I also plan on making more time for myself daily.

How will I find more time in my week? I plan on being on my phone less. A lot less. I haven’t always been great with my phone habits but I think it got worse in 2023. I’m going to cut my scrolling. I’m going to start writing blog posts on my laptop rather than phone. I’m going to schedule time when my phone is on the counter rather than on me.

I rarely watch TV, I don’t watch sports, I think I can meet my above goals by sticking to current habits and just using my time better. I’m writing this (admittedly on my phone) on New Year’s Eve. I tried before, but unsuccessfully, to write at night rather than in the morning, so that I have more time for things like meditation and stretching when I wake up.

So there you have it. I do have a few physical goals beyond regular workouts. But having just spent 6 and a half months getting my left arm (almost) back to full strength, because my herniated disc pinched a nerve that seriously impinged the strength of most exercises I did with that arm… I consider these goals secondary, and may cautiously change these if they push me too hard.

These goals include:

  • 30 pull-ups (I did 15 today for my first set and 10 on a second set). When I first had this goal it was also along with the goal of 60 pushups… I did that one morning last month. 💪😀👍
  • Bench 225 lbs (two 45 plates on each side of the bar). This is something I did (albeit not for full sets) at the start of the year, but I have a way to go to get back there, and even further to be doing full sets at that weight.
  • A 30 second unassisted handstand. I have had this (unattained) goal for a number of years. I was on a roll until a minor shoulder injury, then never got back to trying.

Again, these are goals that may change but I wanted to put them ‘out there’. My fully committed goals are the 4 numbered ones above. I’m truly excited about what 2024 has in store!

Eight days a week

I can’t believe it’s Thursday morning. It feels like I’ve already worked a full week. I know it’s because I’m getting over a cold and I’m not 100%, and I’m just exhausted. This will sometimes happen when I’m super busy and I come home from work and I just keep working. Yet that’s not what I’ve been doing these last three days. I’ve been coming home and just flaking out.

I’m glad tomorrow is a Professional Development Day, and I’m excited about my plans… because I know I can get through today, but I don’t know if I could run on all cylinders tomorrow like I need to today, with 3 meetings that need my full attention and participation. If I had to continue my pattern and pace of today and the last 3 days again tomorrow, I think I’d crash.

So, head down, chin up, and muscle through the day today, and hopefully remain positive about my plans tomorrow. Tonight I’m turning work off and maybe the TV on. I’ll have some nice homemade soup my wife made for dinner, and have an early bed time. Because this has been a loooong week and it isn’t nearly over yet. Some weeks feel a lot longer than others and this one was, and is, a doozy.

Not just lifespan, healthspan

Dr. Peter Attia is an expert in longevity and he talks about healthspan rather than just lifespan. Last summer I played water polo with a 73 year old, and I’ve met people a decade younger than him that struggle walking up a flight of stairs. It’s one thing to get old and yet another to live healthy for longer.

Have a listen to this podcast with Dr. Attia. If you aren’t interested in listening, here are two things to do for the rest of your life*:

1. Do cardio at least 3 times a week and one of those times get your heart rate up above 80% of your max for your age/health.

2. Do weight training 2-3 times a week and try to work at least one muscle to fatigue (hypertrophy).

Remind your body that you are young and you won’t just increase your lifespan, you’ll increase your healthspan.

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*I’m not a doctor and don’t play one on the internet. If you aren’t already healthy, please don’t start an exercise program without consulting health experts.

Off again

In a few hours I fly back ‘home’ to Toronto to visit my mom and sisters. It’s just me going, my family is staying back. It’s hard to believe that I’m already more than 2/3rds through summer and I’m basically back at work after this trip.

That said this has been a rejuvenating summer and will continue to be so on this next trip. I needed this. I really needed this.

Holidays are battery charges and I feel like I’ve already had a good charge. Last school year was filled with new challenges and new health issues and the loss of my dad. Sure I still have a long road ahead with my pinched nerve from a herniated disc, but I am not in pain and I’m on the mend… and I’m on the road again.

This is my third of 4 trips home this summer and the first one where I won’t be in agony, I’m really looking forward to it!

End of the (school) year

Although I’ll be working next week, today is the last day of school with staff. It’s always a day that feels melancholy for me. I’m grateful for the approaching summer, but it’s a final farewell to a year that feels more significant than a December 31st year-end celebration.

It was a challenging year for me on many fronts, but mostly health-wise. I shared this recently in my email newsletter to students and their parents:

After a couple months of working in pain every day, I took most of May off with a herniated disc in my neck, which was pinching a nerve going down my left arm. The good news is that I’m almost completely pain free now and my discomfort level is quite low. The challenging thing is that combined with a few other absences this year, I missed more work this year than I probably have in all the other 24 years that I’ve been an educator. Many of you have heard me speak of how challenging absences are at Inquiry Hub, and how good attendance has a direct correlation to overall success… and unfortunately I got to live the consequences of missing a lot of school first hand. I am so thankful for the team that I work with, and I appreciate how much added work they covered in order to keep the experience so positive for our students.

Add covid which, while not herniated disc painful, left me with a week-long low grade headache in November, and a nasty flu in January that knocked me on my butt worse than covid did, and it seemed to me the year was all about being sick or recovery and catch up. I didn’t mention the loss of my father in the message above, but that also happened while dealing with the physical pain.

I’ll be glad to wrap things up next week. All that said, there is a lot of positives to appreciate. Our grads got into the programs they wanted. Planning for next year has me excited about the year ahead. And while I am having some residual issues with the nerves in my arm from the herniated disc, I’ve been pain free for 3+ weeks.

My left arm is weak, and sometimes uncomfortable, but discomfort is so much better than constant pain. My heart goes out to people with chronic pain. I had just over 3 months of it, and working every day for over 2 months in agony before taking time off was brutal… I can’t imagine what life is like for those that live with daily pain and don’t get to feel the relief I now feel.

This gives me perspective, and makes me feel lucky, despite the challenging year I had. I get to look forward to a summer of recovery and revitalization, not of choosing between being in pain or being so medically intoxicated that I don’t want to do, can’t do, anything productive. I get to look forward and see positive things in my future.

But today is melancholy. Today is about saying goodbye. Goodbye to colleagues, and goodbye to the school year. It’s the final countdown to a year I don’t ever want to repeat. I need to focus on expressing my appreciation to my staff for being more supportive of me than I feel I was to them this year… and I hope to make up for that next year!

Clarity of mind

I spent 5 weeks taking pain killers that clouded my mind. Now I’m on the mend, and I’ve only been taking the meds at night since last Saturday. I have had a few conversations in the past couple days that lasted more than a couple minutes and I could actually stick with the conversation.

I look back at those fully medicated weeks and realize I barely remember them. What I do remember is feeling slowly better. Feeling gradually less pain. But it wasn’t fun making the choice between pain and a cloudy mind.

Now I can write without many edits. I don’t get lost for words. I remember the point I’m trying to make. It feels good. I’m not 100% yet, but I’m feeling so much better, so much clearer.

My goal now is not to push too hard. To continue to heal, and to get completely off the meds. The hardest part is not rushing, not doing too much. A younger me would have struggled with the slow pace, and probably headed straight into a setback, then started suffering all over again. I can’t guarantee that won’t happen, but I can do my part by taking things slow.

A younger, dumber me would probably still be trying to muscle through the pain. I guess clarity comes with age.

Buried in messages

I hate email. It’s a monster, and right now it’s a HUGE monster for me. I’m just surfacing from the longest leave I’ve ever taken from work. I was heavily medicated until late last week and choose to be ‘completely off’ rather than working from home. I’ve never done that before. I’ve always worked while away, and did my best to keep up. But the medication was enough that I lacked judgement and knew better than to try and communicate (or even drive). So, as I look to return to work this week, I see that I have 840 unread emails. That would have been larger if I hadn’t peeked at a few (hundred) along the way, but I never once tried very much Now it’s time.

I know that hundreds will be ones I can just delete. I know that some will be informational and I can read and delete, or file away. I know that some will be ‘ball drops’ where I should have read and followed up with days or even weeks ago, although I did have an auto-response to contact the office. And I know it will take longer than this week to get through them all.

What I hope happens is that most of them are just destined for the delete folder and I can see just how unimportant email is compared to everything else I need to do at work. My direct team that I work with communicate with me on Microsoft TEAMS and they have been very respectful of me being away… so there won’t be a lot there that is overly urgent, especially with a very competent leader assisting while I was away. So, I’ll pick away at it, starting tomorrow. Today I joined my team online for a Pro-D session and then after a short nap I joined my PAC meeting remotely as well. My eyes are blurry and it’s off to bed early tonight. Hopefully the email monster will be tamed by early next week.