Wow. This exercise stuff really works. I've done a tiny bit every day, and it's made a difference. I thought I would be more tired, but actually I find I have more energy. And for ladies, this might be useful to know: it's really helped with period pains, just like the doctor said it would.
All I do is a bit of skipping and weights each night (I don't have weights, so I just used heavy books). I find doing exercise at home is much easier. This way I don't waste energy getting to a gym, etc.
I know just the idea of doing exercise seems ludicrous to those of you who are really unwell. But just remember I'm a fair way along now, and when I started this treatment plan I started small. Very small. I wrote a post about the specifics of my exercise a while ago here.
Apparently there are a bunch of medical conditions that can be cured with diet and exercise alone. It's really worth a try.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Saturday, 4 April 2009
Wednesday, 15 October 2008
My fifth appointment with Dr S
This must be a pretty boring blog. Really, all I do is update you about what goes on in my doctor's appointments. But that's really all there is to tell. After a few months, even whinging about CFS symptoms and the issues that come with them gets tiresome!
Anyway, here's my update: I got good news from Dr S this week. He said I've improved the most out of any patient he's seen in a while! (Yes, I win! Better start writing my acceptance speech for patient of the year...)
Dr S said the blood test results that were elevated when he first tested me are within the normal range now. My vitamin D levels are well within the normal range now too - big achievement considering I had the lowest level of vitamin D he'd ever seen. And the level of toxins in my body has decreased. So, good news all around.
However, I'm still tiring easily and quite dependent on my supplements. I've noticed that if I miss a dose of anything, I'll feel the effects of it the next day. Dr S and I agree I still some way to go.
So, I have to keep taking anti-candida medication (along with my other supplements), and I'll be having a new kind of MORA treatment aimed at treating CFS symptoms (in the past my MORA treatments have been aimed at treating my liver, I think - kind of ironic, since I'm not a heavy drinker).
After five of the new MORA treatments, Dr S will review me again. He said that the next time he sees me, he might have to use the MORA machine to desensitise me to certain types of foods, since I appear to be allergic to some foods still.
Anyway, here's my update: I got good news from Dr S this week. He said I've improved the most out of any patient he's seen in a while! (Yes, I win! Better start writing my acceptance speech for patient of the year...)
Dr S said the blood test results that were elevated when he first tested me are within the normal range now. My vitamin D levels are well within the normal range now too - big achievement considering I had the lowest level of vitamin D he'd ever seen. And the level of toxins in my body has decreased. So, good news all around.
However, I'm still tiring easily and quite dependent on my supplements. I've noticed that if I miss a dose of anything, I'll feel the effects of it the next day. Dr S and I agree I still some way to go.
So, I have to keep taking anti-candida medication (along with my other supplements), and I'll be having a new kind of MORA treatment aimed at treating CFS symptoms (in the past my MORA treatments have been aimed at treating my liver, I think - kind of ironic, since I'm not a heavy drinker).
After five of the new MORA treatments, Dr S will review me again. He said that the next time he sees me, he might have to use the MORA machine to desensitise me to certain types of foods, since I appear to be allergic to some foods still.
Monday, 15 September 2008
My first weekend away in a while...
I'm really doing a lot better these days.
I went away this weekend to A's farm for the first time in a long while. I was more active than I expected to be.
I went for a short horse ride, a few short walks, and drove the four-wheel motorbike around to feed the sheep and explore my favourite part of the farm. I expected to spend the whole time indoors; I surprised myself.
Now I feel like how most people who don't know anything about CFS expect me to feel - most of my symptoms have toned down; fatigue and tiring easily are my main symptoms now. I still ache more than a normal person should after even light exhertion, but I find it wears off quicker now (in a day, as opposed to in a week).
It's amazing how much my quality of life has improved, simply from being able to stand for longer periods of time, and walk greater distances.
I went away this weekend to A's farm for the first time in a long while. I was more active than I expected to be.
I went for a short horse ride, a few short walks, and drove the four-wheel motorbike around to feed the sheep and explore my favourite part of the farm. I expected to spend the whole time indoors; I surprised myself.
Now I feel like how most people who don't know anything about CFS expect me to feel - most of my symptoms have toned down; fatigue and tiring easily are my main symptoms now. I still ache more than a normal person should after even light exhertion, but I find it wears off quicker now (in a day, as opposed to in a week).
It's amazing how much my quality of life has improved, simply from being able to stand for longer periods of time, and walk greater distances.
Monday, 18 August 2008
My sixth MORA treatment
This week's MORA treatment was much the same as last week's. I had the treatment, and the nurse asked me her usual questions.
I asked the nurse about the issue with my feet today. Since the onset of my CFS, I've had tender soles. I described it to the nurse as feeling like I've been walking on rocks with bare feet for hours. She asked me if the pain is in a specific place, or across the whole foot; I said the pain was across the whole foot. She said it sounds like hypersensitivity. When she asked the doctor about it, he increased my dose of vitamin B complex.
After the MORA treatment was over, the doctor and the nurse stuck two little stickers with tiny balls underneath them to two points on my arms. Apparently they're meant to prolong the effects of my treatment.
I guess what most of you would like to know is whether or not I'm feeling any better. On the whole, the answer is a definate yes. My muscle strength has improved, my energy has improved, and my sleeping has improved. Having said that, I'm still not very independent, small tasks are still taxing for me, and I'm not really functioning as a normal person should. But the important thing is that I have improved. (In a way, I hope that makes people realise just how debilitated I was a few months ago.) I'm still feeling a bit lousy from the colon cleanse, but like I said last week, after the colon cleanse is done, I hope I'll start picking up even more.
I asked the nurse about the issue with my feet today. Since the onset of my CFS, I've had tender soles. I described it to the nurse as feeling like I've been walking on rocks with bare feet for hours. She asked me if the pain is in a specific place, or across the whole foot; I said the pain was across the whole foot. She said it sounds like hypersensitivity. When she asked the doctor about it, he increased my dose of vitamin B complex.
After the MORA treatment was over, the doctor and the nurse stuck two little stickers with tiny balls underneath them to two points on my arms. Apparently they're meant to prolong the effects of my treatment.
I guess what most of you would like to know is whether or not I'm feeling any better. On the whole, the answer is a definate yes. My muscle strength has improved, my energy has improved, and my sleeping has improved. Having said that, I'm still not very independent, small tasks are still taxing for me, and I'm not really functioning as a normal person should. But the important thing is that I have improved. (In a way, I hope that makes people realise just how debilitated I was a few months ago.) I'm still feeling a bit lousy from the colon cleanse, but like I said last week, after the colon cleanse is done, I hope I'll start picking up even more.
Monday, 28 July 2008
Tips: Exercise
Most people with CFS will tell you that exercising is simply not possible for them.
I have CFS, and that's what I thought too. But it is possible, if you lower your expectations: exercise doesn't necessarily mean going for a run, or even a brisk walk.
Start small
Light exercise is still exercise. The key isn't exercising for long periods of time, it's exercising regularly. If you can only manage a walk from your chair to your fridge, that's all right. Just try to do it every day (or every other day, if you're in a particularly bad state).
Stay within your limits
It's important to stay within your limits. I was told that even if you're managing to go for a decent walk every other day with few after effects, only increase your speed or the length of time after a few weeks. And when you do increase your speed or length of time, only do so by 10%-20%.
Types of exercise
There are two kinds of exercise: aerobic and resistance. Aerobic exercise consists of activities like walking, running, bike riding, swimming, etc. Resistance exercise consists of activities like yoga, pilates, lifting weights, and callisthenics (push ups, stomach curls, lunges, etc). Aerobic exercise burns fat, and resistance exercise improves muscle tone.
I was advised to do aerobic and resistance exercise on alternating days, and to leave one day a week off as a rest day. The rest day is really important. When you do resistance exercise, it tears the muscles, and when the muscles repair themselves, you get a more toned physique. If you don't have that one day of rest, the muscles won't get a chance to repair themselves.
Aerobic exercise
For aerobic exercise, I go for 23-minute walks every other day. My doctor told me to stick to walking for now. In the 23 minutes, I vary my speed a lot. Here's what I do:
· For the first three minutes, I stand -- Standing is tough for me, so I call this "activity level one"
· For the fourth minute, I walk slowly -- I call a slow walk "activity level two"
· For the fifth minute, I walk at a moderate pace -- I call a moderately-paced walk "activity level three"
· For the sixth and seventh minutes, I return to a slow walk
· For the eigth minute I go back up to a moderate pace
· For the ninth minute I walk at a fast pace -- I call a fast-paced walk "activity level four"
· For the tenth and eleventh minutes, I go back to simply standing.
... and I keep toggling between activity level two, three and four for the remainder of the walk.
It's said that by using this sort of "step-up workout", you'll get the maximum benefits for a minimum amount of time. I use a "step-up workout" mainly because otherwise, I'd get bored. Counting the minutes gives me something to do! And before I know it, the walk's over.
And remember, even if you can't manage a fast walk or even a moderate walk, you can always adjust the "levels" to suit your abilities. For instance, your "activity level two" could be walking at a very very slow pace, instead of just a slow pace.
Resistance exercise
Every other day, I do callisthenics (push-ups, stomach curls, etc). I only do four sets of six repititions. You might think that wouldn't do a thing, but I do them regularly, and I find that each time, it gets a little easier.
Final notes
If you're anxious or worried that you might injure yourself, it might be an idea to start off doing your exercise at home. That's what I did. I started off by walking up and down the length of my apartment for 20 minutes. Callisthenics can also be done at home.
There are so many benefits to exercise. And once you start doing it, you might find that you look forward to doing it, because it makes you feel good.
Just remember these points:
· Some is better than none
· Start small
· Stay within your limits.
Give it a go; you might just surprise yourself!
I have CFS, and that's what I thought too. But it is possible, if you lower your expectations: exercise doesn't necessarily mean going for a run, or even a brisk walk.
Start small
Light exercise is still exercise. The key isn't exercising for long periods of time, it's exercising regularly. If you can only manage a walk from your chair to your fridge, that's all right. Just try to do it every day (or every other day, if you're in a particularly bad state).
Stay within your limits
It's important to stay within your limits. I was told that even if you're managing to go for a decent walk every other day with few after effects, only increase your speed or the length of time after a few weeks. And when you do increase your speed or length of time, only do so by 10%-20%.
Types of exercise
There are two kinds of exercise: aerobic and resistance. Aerobic exercise consists of activities like walking, running, bike riding, swimming, etc. Resistance exercise consists of activities like yoga, pilates, lifting weights, and callisthenics (push ups, stomach curls, lunges, etc). Aerobic exercise burns fat, and resistance exercise improves muscle tone.
I was advised to do aerobic and resistance exercise on alternating days, and to leave one day a week off as a rest day. The rest day is really important. When you do resistance exercise, it tears the muscles, and when the muscles repair themselves, you get a more toned physique. If you don't have that one day of rest, the muscles won't get a chance to repair themselves.
Aerobic exercise
For aerobic exercise, I go for 23-minute walks every other day. My doctor told me to stick to walking for now. In the 23 minutes, I vary my speed a lot. Here's what I do:
· For the first three minutes, I stand -- Standing is tough for me, so I call this "activity level one"
· For the fourth minute, I walk slowly -- I call a slow walk "activity level two"
· For the fifth minute, I walk at a moderate pace -- I call a moderately-paced walk "activity level three"
· For the sixth and seventh minutes, I return to a slow walk
· For the eigth minute I go back up to a moderate pace
· For the ninth minute I walk at a fast pace -- I call a fast-paced walk "activity level four"
· For the tenth and eleventh minutes, I go back to simply standing.
... and I keep toggling between activity level two, three and four for the remainder of the walk.
It's said that by using this sort of "step-up workout", you'll get the maximum benefits for a minimum amount of time. I use a "step-up workout" mainly because otherwise, I'd get bored. Counting the minutes gives me something to do! And before I know it, the walk's over.
And remember, even if you can't manage a fast walk or even a moderate walk, you can always adjust the "levels" to suit your abilities. For instance, your "activity level two" could be walking at a very very slow pace, instead of just a slow pace.
Resistance exercise
Every other day, I do callisthenics (push-ups, stomach curls, etc). I only do four sets of six repititions. You might think that wouldn't do a thing, but I do them regularly, and I find that each time, it gets a little easier.
Final notes
If you're anxious or worried that you might injure yourself, it might be an idea to start off doing your exercise at home. That's what I did. I started off by walking up and down the length of my apartment for 20 minutes. Callisthenics can also be done at home.
There are so many benefits to exercise. And once you start doing it, you might find that you look forward to doing it, because it makes you feel good.
Just remember these points:
· Some is better than none
· Start small
· Stay within your limits.
Give it a go; you might just surprise yourself!
Monday, 21 July 2008
Second MORA treatment
My second MORA treatment was pretty much the same as the first. Except, I think we used the normal MORA machine this week, not the MORA Super (the gentler machine).
When the MORA machine finished doing its thing, I felt a bit drained. I still feel a bit drained and achy now, a few hours later. And I suspect it'll be an early night for me tonight. But I think that's a normal initial reaction to the treatment. I'll probably feel better tomorrow or the day after tomorrow.
Last week, I didn't feel too good the morning after my MORA treatment. The next day, I was fine though. The nurse said it was a slight reaction to the treatment, which is quite normal. I felt pretty good for the rest of the week, so I think it's working.
I think I mentioned this before, but the MORA treatments are one part of a bigger treatment plan. I'm also on a strict diet, I'm doing light exercise, and I'm taking a lot of supplements.
It's making a difference, even though it's only been a few short weeks since I started seeing this new doctor!
When the MORA machine finished doing its thing, I felt a bit drained. I still feel a bit drained and achy now, a few hours later. And I suspect it'll be an early night for me tonight. But I think that's a normal initial reaction to the treatment. I'll probably feel better tomorrow or the day after tomorrow.
Last week, I didn't feel too good the morning after my MORA treatment. The next day, I was fine though. The nurse said it was a slight reaction to the treatment, which is quite normal. I felt pretty good for the rest of the week, so I think it's working.
I think I mentioned this before, but the MORA treatments are one part of a bigger treatment plan. I'm also on a strict diet, I'm doing light exercise, and I'm taking a lot of supplements.
It's making a difference, even though it's only been a few short weeks since I started seeing this new doctor!
Sunday, 13 July 2008
Exercise (week two)
I just finished my second week of exercise, and I'm another centimetre thinner at the waist, woo hoo! Normally, I'm not the type that counts centimetres, but my exercise booklet said I should monitor my progress. Since I don't have a weighing machine (or a BIA machine), I have to make do with waist measurements.
I really look forward to my exercise these days. I try to do it later in the day, so that if I get overly tired, it's all right, because I can just go to sleep.
My exercise is still ridiculously light. I've been sticking to walking, as Dr S suggested. Even so, I am seeing results and I do feel a bit better. This week, it was a bit easier to do push-ups, so I think I am progressing.
I know what you're wondering. If I'm capable of a bit of exercise, why didn't I do it before? Well, I think I know my limits a bit better now. In the past, when I tried to do exercise, I pushed myself too far. I kept injuring myself (mainly my shins, weirdly). Not knowing my limits, it just made my condition worse. Also, it's easier now that I have a doctor who's familiar with CFS telling me that if I can do a little bit, it'll make me feel better.
Dr S said that a suprising amount of illnesses can be cured with just diet and exercise.
If anyone's wondering what the benefits of a little bit of exercise are, I've pulled this list from a booklet called Your Guide to Exercise, made by Metagenics:
1. Exercise promotes weight loss.
2. Exercise decreases cardiovascular risk.
3. Exercise improves circulation.
4. Exercise improves muscular tone.
5. Exercise reduces stress.
6. Exercise protects against some cancers.
7. Exercise helps increase your metabolic rate.
8. Exercise lowers your blood sugar.
9. Exercise increases "good" cholesterol.
10. Exercise helps lift your mood.
11. Exercise lowers your blood pressure.
12. Exercise boosts your immune system.
13. Exercise improves your body's ability to use the insulin it makes (reducing your risk of developing diabetes).
14. Exercise keeps bones and joints strong.
15. Exercise boosts self-esteem.
I really look forward to my exercise these days. I try to do it later in the day, so that if I get overly tired, it's all right, because I can just go to sleep.
My exercise is still ridiculously light. I've been sticking to walking, as Dr S suggested. Even so, I am seeing results and I do feel a bit better. This week, it was a bit easier to do push-ups, so I think I am progressing.
I know what you're wondering. If I'm capable of a bit of exercise, why didn't I do it before? Well, I think I know my limits a bit better now. In the past, when I tried to do exercise, I pushed myself too far. I kept injuring myself (mainly my shins, weirdly). Not knowing my limits, it just made my condition worse. Also, it's easier now that I have a doctor who's familiar with CFS telling me that if I can do a little bit, it'll make me feel better.
Dr S said that a suprising amount of illnesses can be cured with just diet and exercise.
If anyone's wondering what the benefits of a little bit of exercise are, I've pulled this list from a booklet called Your Guide to Exercise, made by Metagenics:
1. Exercise promotes weight loss.
2. Exercise decreases cardiovascular risk.
3. Exercise improves circulation.
4. Exercise improves muscular tone.
5. Exercise reduces stress.
6. Exercise protects against some cancers.
7. Exercise helps increase your metabolic rate.
8. Exercise lowers your blood sugar.
9. Exercise increases "good" cholesterol.
10. Exercise helps lift your mood.
11. Exercise lowers your blood pressure.
12. Exercise boosts your immune system.
13. Exercise improves your body's ability to use the insulin it makes (reducing your risk of developing diabetes).
14. Exercise keeps bones and joints strong.
15. Exercise boosts self-esteem.
Friday, 4 July 2008
Exercise
One of the things Dr S asked me to do is exercise.
Obviously, I can only do light exercise right now. Dr S said I should stick to walking for now.
He gave me a small booklet that has instructions on how to make an exercise planner, and what kinds of exercise I can do.
Basically, I have one "rest" day each week, and for the rest of the week, I have to alternate between aerobic exercise (walking) and resistence exercise (push-ups, and sit-ups, and so on).
I've been fairly good at sticking to the routine so far, and I am a whole one cm thinner than I was this time last week! (Although, I don't know if that's because of the exercise, the diet, or just luck!)
I thought I would keel over and pass out after a 20-minute walk, but I manage it, and I always feel a bit better after exercise, even if it is light.
Obviously, I can only do light exercise right now. Dr S said I should stick to walking for now.
He gave me a small booklet that has instructions on how to make an exercise planner, and what kinds of exercise I can do.
Basically, I have one "rest" day each week, and for the rest of the week, I have to alternate between aerobic exercise (walking) and resistence exercise (push-ups, and sit-ups, and so on).
I've been fairly good at sticking to the routine so far, and I am a whole one cm thinner than I was this time last week! (Although, I don't know if that's because of the exercise, the diet, or just luck!)
I thought I would keel over and pass out after a 20-minute walk, but I manage it, and I always feel a bit better after exercise, even if it is light.
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