Articles: Taking Care of Yourself -Part II
(Taken from an Article of this title by Michael R. Lyles, M.D. in Christian Counseling Today, a publication of the American Association of Christian Counselors, Vol. 18. No. 3)
In the last issue of Christian Counseling Today, we examined several strategies for balancing needed medical treatment with adjunctive support. Part II will take a closer look at some of the factors that are more closely related to one’s physical well-being.
Patients with a history of significant chronic emotional stress have a higher risk for heart disease, diabetes, stroke, osteoporosis and elevated lipids (e.g. cholesterol). This could result from inactive lifestyles, poor diet, medication side effects, smoking or poor preventative medical care- in addition to the physical effects of chronic stress. We have learned that chronic stress can increase the production of adrenal stress hormones (specifically adrenaline and cortisol), as well as inflammatory substances (cytokines) that can increase the risk for contracting the above diseases. The following represents the aggressive stance that I recommend to my patients to reduce the onset of these high risk disease states:
1. Monitor your blood pressure.
This simple test can indicate the presence or risk of hypertension. An ideal reading is below 120/80 mmHG (systolic over diastolic). A problematic reading is above 140/90 with the systolic number (maximum pressure) usually seen as the more critical of the two. I recommend obtaining readings when you first arise, as this is a high risk time for heart attacks and stroke and to also look at the average reading over a period of several days.
2. Monitor your blood sugar.
Glucose is the primary source of energy for the body’s cells, which is delivered from the pancreas in the form of insulin. Blood sugar levels should be less than 99 mg/dl after an overnight fast. Abnormal readings, which may be an indication of hyperglycemia ( a precursor to diabetes), are often followed up with Hgb A1C tests, insulin levels and/or two-hour glucose tolerance tests.
3. Monitor your cholesterol.
After an overnight fast, the total cholesterol reading should be less than 200mg/dl and triglycerides should be less than 150 mg/dl. Cholesterol is separated into good (HDL- “Healthy”) and bad (LDL- “Lethal”) cholesterol. The HDL helps to clear blood vessels-the bad tends to clog them up. HDL should optimally be above 60 mg/dl and the LDL should be less than 130 mg/dl. I tell my patients to aim for 75 mg/dl for both to aggressively minimize risks. Low fat diets can reduce LDL and exercise increases HDL. However, some individuals may have predisposed genetic tendencies that require medication and monitoring.
4. Manage your weight, and, more specifically, your body mass index (BMI). This is a measure of how your weight distributes over your height. You can calculate this at nhlbisupport.com/bmi. A healthy BMI is between 18.5 and 24.9. The goal is not to exceed 30, as this is an invitation for diabetes, cardiovascular and arthritic diseases.
5. Measure your waistline (at the level of your navel).
Heart disease risks are increases when men exceed 40 inches and women exceed 35 inches. This occurs because abdominal/body fat tends to produce inflammatory “cytokines” (agents which help to modulate a person’s immune system) that are cardiovascular “terrorists”-quietly irritating blood vessels and setting the stage for clots and blockages. Stress from chronic psychiatric disorders can increase “cytokines”- leading to a “piling on” of cardiovascular risks.
6. Do Not Smoke! Smoking is a huge risk factor for the above noted diseases, especially in combination with other risk factors. Obese smokers at 40 can lose nearly 13 years off their lifespan-the difference between enjoying grandchildren or not.
7. Take care of your teeth and gums.
Chronic gum and periodontal disease has been shown to increase the risk of memory dysfunction and heart diseases. Floss, brush (preferably a rotary model), keep your toothbrush clean and get regular dental checkups.
8. Actively take ownership of your diet.
Drink six glasses of water per day and minimize soft drinks (including diet), alcohol and excessive caffeine. Eat whole (brown) grains-avoid white starches and grains that require excessive insulin to metabolize. Experiment with as many colored fruits and vegetables as possible. Read labels with attention to sodium, cholesterol, sugars, calories and portion sizes. Eat slowly, slicing each piece of food before ingesting it. Place utensils down between bites. Give yourself 30 minutes to eat your meal. Consider taking supplements (Fish Oil, Vitamin D) and low-dose aspirin if recommended by your doctor.
9. Commit to an exercise plan, no matter how small.
Walk up steps, park farther away, do push-ups during commercials, jump rope…anything! Schedule 30 minutes, three times per week with a workout buddy. Mix aerobics (walking, running, swimming, cycling, etc.) with resistance exercises (push-ups, weightlifting, resistance bands, etc.). Move the exercise equipment out of the “dungeon” that no one frequents and place it in front of the big screen television.
10. Get a primary care doctor and follow the prescribed programs recommended for screening.
Examples of these include colonoscopy, glaucoma screens, bone density evaluation, mammography, pap smears, prostate screens and cardiovascular stress test. Do not delay-for good doctors can help you avoid problems better than fix ones that have already occurred.
In closing, it is important that you not only recognize the areas in your life and physical well-being that require attention and care, but also take the second step toward responsible action. Early detection and preventative measures can make all the difference in the world. Although Scripture tells us that our days are numbered and we cannot add to them, we must still make wise choices regarding our quality of life and how we live each day.
