When i started this blog, it was a means of me sharing my thoughts, my ideas and a desire to write. There was no theme and no direction. Every piece was motivated by an event, a person, a muse, an inspiration and obstacles that needed to be overcome.
I have written before about my medical issues but for the sake of a future reader or one day if my daughters do find this blog - let them know, my issues were myriad and i fought the good fight. I did not go gently into the night. I raged against the dying of the light.
So my issues started with pre diabetes, high cholesterol, high uric acid and then a fractured and dislocated tail bone and NOW, surgery to repair an ankle ligament, removal of dead bone and replacement of cartilage in my ankle.
Now i am embarrassed when i am asked - you are 40 but what have you done. All i can say, i neglected my health for so long and now i am paying the price. So in December 2012, i started on this journey of regular medical check ups and blood tests every 3 to 6 months - all with the goal of regaining my health without meds or more realistically delaying the need for meds. And as all my efforts and paths - i READ, i analyse, i collect data and finally use the data to ensure that there is progress, incremental but definite.
So i apologise to the reader for the following but as i read, i wanted a place to note what i had read and now understand but it may be boring to some. For me, i realise information and the use of information drives all that i do. I am a believer of Incremental Progress as long as its backed by DATA.
So this current information is about foods and the benefits of some and how at home now, i have changed my diet to one of salads, fruits and controlled and portioned proteins. I do not know who this will benefit but i was sparked to write, and i never stop when that spark is lit.
Alcohol raises HDL (good cholesterol). Increase in apolipoprotein A-1, major protein component of HDL, extracts cholesterol from cells and moves to liver for extraction.
Oh thank god!!!! Alcohol or as a good friend's father, a doctor and surgeon, said in moderation is beneficial. In fact he said 14 units a week is good and pick your days - my kind of doctor and surgeon. Binge drinking is of course WRONG (special note to my daughters) but as my dad used to say Responsible drinking and appreciation is RIGHT. Now it's good to know there is science to back this up.
Free Radicals - unstable oxygen molecules that enter the body and needs electrons which they take from the body including arterial walls. Anti-oxidants places itself between the radicals and healthy cells in the body. They give up the electrons the free radicals need.
Free Radicals - BAD. Anti-oxidants - GOOD.
Vitamin C - increases HDL and lowers LDL (bad cholesterol). Vitamin E - reduces the oxidation of LDL which causes heart disease. Good sources of Vitamin E - pumpkin seeds, sunflower seeds, nuts, kale & asparagus.
So salads with seeds, some fruits daily. We are on the right track.
Apples - contains pectin which has been proven to reduce cholesterol. The skin contains the antioxidant quercetin which prevents oxidation leading to heart disease.
Artichokes - contains cynarin which increases bile production of the liver. Needed for excretion of cholesterol.
Avocados - high in monosaturated fat and rich in oleic acid, which reduces LDL while keeping HDL stable. It also lowers triglycerides. High in fibre needed to clear cholesterol. High in potassium which lowers blood pressure.
Beans - high in soluble fibre which lowers blood glucose responses, stabilises blood sugar, slows absorption of fat. High in Omega3 fatty acids. Reduces cholesterol and triglycerides and may increase HDL.
Berries - highest in antioxidants, high in folate, fibre and pottasium and Vitamin C. Prevents oxidation of LDL, heart disease.
Blueberries contain pterostilbene which is very effective in lowering cholesterol. In fact may be as effective as certain cholesterol lowering drugs.
Broccoli - high in Vit A & C, soluble fibre, calcium, potassium, folate. Is a superfood. Contains glucoraphamin which reduces inflammations and prevents heart disease.
Oh yes, please. Anything to stop inflammations. I have gout. I hate saying it and admitting it but when you have an attack, you are thankful for great MEDS that can reduce inflammation. Now here, if they say eat broccoli a day and i can avoid the PAIN, i am a believer and i will eat it every day.
Calcium - reduces blood pressure, LDL, increases HDL. Calcium blocks absorption of saturated fats and binds with cholesterol containing bile which is then easily excreted. Vit D is needed to aid calcium absorption.
These are some of the many supplements i now take - Calcium and Vit D.
Canola oil - same benefits as olive oil but lighter for cooking. Good in reducing LDL but maintains HDL. Low in saturated fat.
Dark Chocolate raises HDL, prevents LDL oxidation.
Cinnamon - high in antioxidants, improves insulin sensitivity.
Eggs - raises LDL and HDL but of the large particle kind which excises cholesterol and is less likely to stick to arterial walls.
Exercise - boosts HDL, gets LDL out while reducing triglycerides. Improves efficiency of enzyme lipoprotein lipase which attacks triglycerides, breaks it down to base which makes HDL. Weight loss increases HDL levels.
Fish - other meats high in saturated fats increasing LDL and promoting oxidation leading to heart disease. Fish is low on sat fats and high in omega 3 fatty acids - decreases triglycerides, increasing HDL and enhancing insulin sensitivity. Keeps blood platelets from clinging to one another preventing clots, lowers blood pressure.
Flaxseed - high in omega3 from linolenic acid plus high in soluble fiber. Reduce LDL
Fibre - insoluble fibre clears the gut. Soluble fibre combines with water in the GI tract and forms a gelatinous-like substance that prevents cholesterol absorption. Fibre may lower levels of C-reactive protein (CRP), a risk factor for future heart disease.
Tea - There are 4 types of teas - black, oolong, green and white. Black and oolong are fermented teas. Green tea is non fermented but allowed to be matured and air dried. White tea is also non- fermented but is picked young and steamed immediately. This preserves the polyphenol content which reduces LDL, triglycerides, increases HDL and prevents oxidation of cholesterol. It may also help insulin sensitivity and some proof that it helps in fighting and preventing cancer.
So far that's it but the learning journey continues.
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