I like to think I lead a relatively healthy lifestyle, but my body says otherwise.
In a post I wrote entitled, “Waking Up is Hard to Do,” I described how exhausted I was on most days. I said this was something I’d work on. Eleven months later, I’m just as tired.
I also recently had my blood tested. The results showed, among other things, that all of my cholesterol levels were on the wrong side of the healthy range: my HDL was low and my LDL and triglycerides were high. I wasn’t surprised; my cholesterol levels have been problematic since I first had them tested as a kid.
My energy and cholesterol challenges have persisted for so long that I’ve felt like there’s nothing more I can do but accept them as a part of life.
But when I truly examine how I live, I see a lot of room for improvement.
Going to bed
What I tell myself
“No matter how tired I am during the day, I can’t control what time I fall asleep at night.”
The fine print
Often when I can’t fall asleep, I turn to my cell phone or laptop and watch videos or other entertainment to help me unwind. I know the “blue light” emitted by these screens is detrimental to falling asleep–I even have a red light bulb in the lamp on my night stand for this reason.
If I don’t sleep enough, not only am I tired, but my body has a tougher time repairing muscle, metabolizing food, and other factors that contribute to cholesterol levels.
My new routine
I’m going to start charging my phone in my office instead of my bedroom, and my laptop is off limits in bed. If I want to unwind, I’ll read a book by the light of my red bulb.
Waking up
What I tell myself
“It doesn’t matter what time I go to bed, how long I sleep, or when I get up–I almost always wake up feeling like I haven’t slept enough.”
The fine print
On most weeknights, I check my calendar for the next day to see when my first meeting is, then set my alarm to slightly before that. This means I wake up at a different time almost every day. I’ve read that waking up at the same time every day should help me get tired at the same time every night. Instead, by trying to get every minute of sleep I can in the morning, I’m preventing my body from developing a regular sleep cycle.
My new routine
It would be ideal if I could wake up at the same time every day. However, once a week I have to get up before 4 AM for an early meeting, and I don’t think it’s reasonable for me to get up that early every day.
As a compromise, I’m going to set my alarm for 4:30 AM six days per week (yes, even weekends) and 3:45 AM on the night before my weekly, early meeting. Since my phone/alarm clock will be in my office, I’ll have to get up to shut it off.
Drinking water
What I tell myself
“I drink plenty of water.”
The fine print
I don’t know how much water I drink because I don’t keep track. Water may not have a direct impact on cholesterol. However, dehydration makes me tired, which makes me more sedentary and affects my workouts, and exercise affects cholesterol levels.
My new routine
I’m supposed to drink around 8-10 cups of water per day. A pint is 2 cups. I’ll keep a pitcher of water and a pint glass at my desk next to my phone. As soon as my alarm goes off, I can pour myself a glass of water. I’m also going to use my new habit tracker app, “Finch” (which has been very helpful so far), to remind me to drink at least four pints of water per day.
Drinking alcohol
What I tell myself
“I don’t drink that much alcohol.”
The fine print
Alcohol has all kinds of detrimental effects. Among other things, it compromises sleep quality and it’s been linked to high triglyceride and LDL levels. The more I drink in one sitting, the harder it is for my body to process. While I don’t drink every day, I like strong beer and whiskey and there are days when I’ll have several in one evening, especially if I’m out with friends.
My new routine
Instead of consuming an average of 1-2 drinks per day, my limit for any given day will be 1-2 drinks. I’ll also try to allocate at least 1-2 “dry days” per week.
Since I love discovering new, delicious beers and whiskeys, this habit may limit my ability to “try new things.” I’ll just have to choose quality over quantity and learn to savor every sip.
Eating
What I tell myself
“I consume minimal refined carbohydrates, sugars, and fried foods. I have a soda maybe once a year. I also do resistance training three times a week and walk several miles every week. My diet is fine.”
The fine print
While my lunches and dinners tend to be relatively healthy, I still have my vices. For example, lately I’ve been going out to breakfast almost every day. I’ll often order the French toast combination (sourdough bread is good for you, right?), and while I think I’m being “good” by asking the waiter to hold the syrup and powdered sugar, I replace these toppings with a full container of whipped butter, and I have a side of breakfast sausage. Also, although I usually avoid sweets, when they’re in front of me, I tend to overdo it.
My new routine
Per my doctor’s recommendation, I’m going to try more of a Mediterranean diet–more fruit, vegetables, whole grains, beans and lentils, nuts and seeds; limit meat to fish and chicken breasts; and try to eat vegetarian at least once a week. I may allow myself the occasional “cheat meal” but not more than once or twice a week.
Between my weekly meal kit delivery service, the local farmer’s market, and the occasional visit to the grocery store, I’ll have plenty of options. I don’t enjoy grocery stores, but hopefully I can just grab a few staples every week or so and not have to spend a lot of time there.
Can I do it?
My original plan for next month was to come up with one habit I could practice every day for 30 days. Instead, I’ve come up with a much more elaborate scheme to try to address my sleep and dietary issues all at once.
It seems like a lot, but I think I can manage. I tackle three of the problems by simply keeping my phone and a pitcher of water in my office at night. The alcohol and eating adjustments may take some will power, but I now have a compelling reason to put forth the effort.
It’s possible I’ll make all of these changes and nothing will improve. If so, I’ll talk to my doctor about other options. For now, I have nothing to lose . . . except maybe a few pounds.
Hey my friend,
I have found instead of going over my day or my future day, that listening to a book helps me fall asleep.
I actually have to put the timer on, usually for 30 minutes and I am out before that time is up.
Sounds like a good plan…if you can do even part of it. I have many of the same issues. As far as sleep goes, a “sleep specialist” suggested using the bed for just sleeping and one other thing ONLY! You should read in a chair and/or do some meditation before climbing into bed. Then your brain learns, “I’m in bed now. Time to sleep!” Having a consistent schedule is the hardest part, especially with your crazy work schedule. Your eating plan sounds excellent. Kudos to you for making these important lifestyle changes. Much good luck.