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Weekly recap w 45

Tweak

I’m very happy with my mySymptoms app. I’m daily tracking my food intake. What I realised not to track was my workouts as they came up as causes for pain, when I know for sure they are giving me pain relief.

Also I listen to a podcast about travelling. Main tips was before long flights to have a meal at the airport before you take off. And then when you have boarded, the plane have taken off and it’s time for you to sleep your food is nearly digested and you will fall asleep more easy. For me this is a good tip also because on theplane the food is not so good for me. At least in the airport you have a few more options. I also need to start to work on a travelling preparation list for my self so I can optimise my travelling more to reduce the stress and pain I normally have during a travel. I have a longer trip to NZ planned in a few weeks so I have to make sure I’m all prepared.

Food

I have had a good week, mainly good food. Salad for lunch or dinner. Vegetable curries and my green smoothie in the morning. My pain is mainly in my fingers w some stiffness in my neck. Food intake has been according to plan and has not caused any flares

Excerise

2 days running, 1 day Crossfit and 1 day riding. I’ve had a really good week. My body have felt good but now my legs are dead haha.

Stress Management

My HRV is still very low. This is an indication that my body is in fight or flight mood. HRV is also reduce by training load.

Since I have been training quite a fair bit this week, this might be part of my low HRV. But I need to find some ways to improve it.

My green smoothie

I have this smoothie in the mornings about 5 days a week. Why I have it for breakfast is that the goal is to eat about 500g of vegetables a day. With this smoothie at least I give myself a good chance to reach the goal. Also the smoothie makes me feel great.

2 pax.

1 dl oats

1 apple, Granny Smith, etc.

1 handful Spinach

2 handfuls of rocket salad

2 sticks of Celery

0.5 Cucumber

0.5 Avocado

0.5 lemon

Water

You can also add pumkin seeds, sunflower seeds, spriulina or what ever you want to boost it with.

Put it all in the blender and drink.

Weekly Recap w 44

Tweak

Finding the app mySymptoms was my main happening this week. I’m now tracking my pain levels and what food I’m eating. The app will analyze the correlations and hopefully it will give me some more information on my battle against my chronic inflammation.

Exercise

I trained CrossFit at the box 1 day this week, and in the condo gym once. I also lifted weights and ran intervals once. Conclusion I increased my heartrate 3 times in a week. Not bad but next week I will try to do it a bit more frequent. I say this because I can feel the pain in my fingers being reduced after a good conditioning workout which is a good sign.

Food

Ups and downs on foods. I’ve baked bread and snacks to help me to make better choices. They have now been stocked up in the freezer. Eating veggie burger and fries at an amusement park was maybe not according to my strategy but fortunately it didn’t give me any setbacks.

I’m also back drinking water kefir. We did two batches, one coconut and one ginger. Set a new batch yesterday and have for the 2nd fermentation today added blueberries to get more berries in my food.

Mindfulness

Have not focused on mindfulness this week. Will try to do some tapping before bedtime, as this is an easy way to get back on the horse again.

Daily movement

Averaging 8500 steps this week. Did a day in an amusement park which gave the week a boost. Will try to slightly improve my stats is to start to always take the steps instead of a elevators, except from my apartment since 28 floors of steps first thing in the morning is not ideal.

Sleep

Slept 7 hours and 22 min in average this week. Im using the app AutoSleep to track my sleep. I tells me Im below my weekly sleep balance w 4%. It tells me that I have gone to bed 4 min earlier this week compared with last week. I can see that I can get to bed even earlier so will try to do that this coming week.

Blueberries the king of berries!

Blueberries are one of the most powerful antioxidants of all fruits, berries and vegetables. Try to add it to your food, snacks etc. as much as you can.

Blueberries are a strong anti-inflammatory.

Blue berries can be bought fresh or frozen and you can therefore consume it all year around. Some studies show that the antioxidant level in blueberries after freezing will decrease, so fresh is to be preferred. But eating frozen blueberries will give you more antioxidants then eating none.

It’s the dark blue color in the blueberries that contains to the anti-angiogenesis substance delphinidin which gives the blue berries its antioxidants benefits.

Antioxidants helps to protect your body from free radicals. Free radicals are byproducts of oxygen metabolism in the body and are toxic. Free radicals can damage living cells in what is called “oxidative stress”. They are linked to ageing and diseases.

Blueberries also contains resveratrol which is good to fight fungal infection, ultraviolet radiation, stress, and injury.

Consuming blueberries can in studies be linked to:

  • A reduced risk for cancer.
  • Reduce levels of oxidized LDL and therefore good for your heart.
  • Benefit people with high blood pressure.
  • Anti-inflammatory
  • Lower risk for diabetes

Sleep well!

The best thing you can do for your health is to give yourself a good nights sleep. Sleep well to improve your immune system and overall health.

Sleep is as important to you as food and water, so don’t underestimate your need for sleep. A normal adult needs 7-8 hours of sleep each night. Very few people can manage below this amount of sleep. Ronald Reagan and Margaret Thatcher were famous for not sleeping more than a few hours a night, but both of them developed the ruthless disease of Alzheimer’s. ‘

Routinely sleeping more than six hours a night also improves your immune system, significantly reduces your risk of cancer. So much so, that recently the World Health Organization classified any form of night-time shift work as a probable carcinogen.

A good sleep routine reduces the risk for serious health conditions:

  • Diabetes
  • Cardiovascular diseases
  • Obesity
  • Depression
  • Improves your immune system.

Lack of sleep also makes you want to eat more high calorie food, this has been shown in many medical studies. If you are on a calorie restriction, adequate sleep will help you lose fat instead of muscles during the night.

Enough sleep improves your reaction times and will gives you more. REM sleep and deep sleep are both equally important.

Tips for improved sleep:

  • Keep a strict sleep schedule, even on weekends.
  • Workout but not to close to bedtime – try to finish your workout 2-3 hours before bedtime.
  • Avoid caffeine and nicotine, even chocolate can disturb your sleep.
  • Alcohol will disturb your REM sleep. Try to avoid or consume before bedtime.
  • Avoid a big intake of food or drinks before bedtime.
  • Don’t take naps after 3pm.
  • Find a routine to settle down before bedtime. Create your own evening routine.
  • Take a warm bath.
  • Your bedroom should be dark and cool.
  • Give yourself access to at least 30 min of sunlight a day.

Apples – An apple a day keeps the doctor away

Apples are extremely rich in important antioxidants, flavonoids, and dietary fibre. Red Delicious, Granny Smith and Cox Orange are the apple sorts that are anti-angiogenesis, which means they have anti-cancer effects. This is due to the flavone quercetin found in apples. Quercetin will also help to regulate the immune system and reduce inflammation.

Apples are good for the heart and the gut.
Apples are good for the heart and the gut.

Apples contain pectin, a type of fibre that acts as a prebiotic. This means it feeds the good bacteria in your gut and supports a healthy digestive system. Your small intestine doesn’t absorb the fibre during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria.

As well as vitamins A and C that support the immune system, vitamin K needed for blood clotting, biotin (vitamin B7) that helps to break down fat, and iodine which is involved in healthy thyroid function.

Summary

Apples reduce the risk for

  • cancer
  • hypertension
  • diabetes
  • heart disease
  • neurodegenerative disorders such as Alzheimer’s disease
  • stroke
  • bad cholesterol in your blood
  • reduce inflammation

And boosts:

  • resistance against infectious agents
  • maintaining red blood cells and the nervous system in good health
  • detrimental effects of free radicals

Links

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3475699/