I Beat Cholesterol. It Really Does Come Down to Diet and Exercise

Yes. I am astonished. I had no idea. For years my doctors have told me to take statins to lower my sky high cholesterol. I even tried once, about 12 or so years ago, and had a miserable side effect-Burning Mouth Syndrome. My mouth and lips were on fire. To add to my misery, I was living in South Korea at the time, and the good food there is spicy hot. I could only eat bland food, and I was still miserable. That was the end of my experience with statins. I figured with diet and exercise I could control the numbers, but I wasn´t disciplined enough about either. Well, I have spent long periods of time when I have swum a lot and hiking and biking, but the numbers only got worse.

Losing weight is really hard and my weight was in a range where I didn´t really feel a great compulsion to suffer. Besides, all my other heart and health factors have been good. I take thyroid medication and have for many years, but that is all. I´m fairly strong and fit, so I have just suffered the reminders every couple of years that my blood was fatty. And then I would forget and go get another of those lovely Thai sausages.

My only limiting issue has been my knees, which have endured every sort of insult from skiing accidents, 10 K races and daily runs till I was told to stop, falls, and even torn menisci from swimming (breast stroke with frog kick, bad news for knees). My orthopedic surgeon in Bangkok, treating my knees after some serious damage done in Nepal, which resulted in a fall and a broken foot, told me, many times in fact, that the best thing I could do for the knees was lose weight and strengthen my quads. But, I whinged, I am trying to lose weight, and I am always hungry, and I don´t seem to lose anything but my temper. Kindly Thai doctor that he is, he told me that suffering from hunger is a very good thing because it helps you sympathize with the hungry of the world.  I exercised more once I was back on my feet, but my knees hurt and my weight stubbornly increased.

I think most of us of a certain age have heard it: lose weight and all of your health factors will improve. It is good for the blood pressure, cholesterol, aging joints, yada yada. But there is no magic bullet to improve these things, right? It is just a matter of age, and I have felt lucky that my only real problem was my knees. Well, and those nasty cholesterol numbers.

So, what happened that my most recent cholesterol test came back with results in the excellent range, without the use of medications?

As my few darling regular readers know, I headed out at the end of January, with a back pack and a small pension, to explore South America. I have been traveling by bus and in the 4 wheel drive truck of some friends I met along the way. I have hiked my way around major cities and little villages. I have walked for hours every day. And meals have been what can be grabbed along the way, and what fit on my budget. In South America the big meal of the day is between about 1 and 3 in the afternoon. I fell into the habit of eating then and either skipping dinner or just having a snack. My evening meal shrank and disappeared. I accidentally fell into the habit of intermittent fasting before I knew it was a thing. The new diet science (fad of the day?) suggests that if you limit your eating to a 8-12 hour period each day (there is disagreement on exactly how long) you will lose weight even if you eat the same as you would in a normal day. New research indicates that it can be as long as 12 hours. I was doing my eating most days within a 6-8 hour time period.

Last month in Cuzco I started having tingling in my lips when I walked for very far, and soon it spread to my whole right side. It got gradually worse, and finally in Antigua, Guatemala, I went to see a doctor. I was convinced that my high cholesterol had finally caught up with me, and I was going to have a stroke or a blood clot. I was scared to get on my next flight. The doc ordered up lots of tests, and I went back to the hotel and skipped eggs at breakfast. I figured I was going to have to give them up anyway.

The doc and I went over the results. Blood pressure, slightly high but okay, as I was stressed and my BP is normally a bit low. Clotting factors, okay. All other blood work, just fine. Sugars, fine. Cholesterol levels? In the mother fíng excellent range! Damn. I haven´t ever, since having it checked for the first time, had such good numbers. Oh, and I had lost almost 30 pounds! I knew I had lost weight, as my clothes were really not fitting and I had had to buy a new belt to hold my pants up, but, wow! I had not been on a diet. I had just changed my habits to accommodate constant travel.

The immediate problem, the tingling and right side numbness, seems to be my thyroid, and that medicine has now been adjusted. So I am still only on thyroid medication, and I am not taking statins. I am so thrilled I never started them.

So, my friends, it is possible to get cholesterol under control with diet and exercise. I personally think the weight loss and exercise are the most important aspects, because I have been eating eggs and pork all summer, but only in that 6-10 hour window of time. I would highly recommend taking a year off and trekking the world. But of course, that is not practical for everyone, and it is not practically as a lifelong life style. Going forward I will have to manage the exercise and diet while not traveling. But at least I now know that it works, and that I really must make that commitment.

 

Am I too old to learn a new language?*

*http://www.theguardian.com/education/2014/sep/13/am-i-too-old-to-learn-a-language

This year, as I travel through South America, I am finding my limits. A one mile swim followed by a 5 mile hike takes all that I have and I am rendered exhausted beyond words. (It didn’t help that after the 5 miles, we arrived back home to find the power out and a 5-floor stair climb awaiting.) My recovery time is much longer, as well. It is frustrating.

My language learning skills are equally challenging. I admit to never having been good at second language learning, but I have been studying Spanish online now for over a year, and tested at intermediate level when I started my course at Cuenca University this winter/summer here in Ecuador. Being a “false-intermediate” (I haven’t every taken a course, so my intermediate skills are spotty, with big holes) I was probably overly confident. My class has been a huge challenge, and has been getting increasingly discouraging.  My false confidence was probably encouraged by the kindness of Ecuadorians, who are very pleased when anyone tries to learn their language, but there I sit in the classroom feeling that my brain is impermeable brick. Sometimes I have to fight back tears of frustration and embarrassment. I am starting to appreciate better why so many immigrants to Ecuador, and Mexico as well, fail to learn the language.

Those immigrants most often are “mature” adults of retirement age. I suspect many of them have not been in an education environment for 40-50 years, so learning is even more of a challenge. At least I have been an educator for my career. We older people get the message from society too much that we are past our prime. This message is reinforced by our experiences with our bodies and minds. In an episode of Frankie and Grace, Frankie has a hard time passing her driving test. She has let her license expire because she was afraid of failing the physical part of the test-vision. But what turns out to be the obstacle is memory and the written test. As her doubts deepen, her sons get worried about her mental capacity.

frankie

But Frankie is wiser, of course. She remembers learning in university that the human brain responds to similarity of conditions when trying to recollect information. Since she usually studies with a bong-full, she replicates the conditions and goes and takes the written test while high, and passes with no problem. Yes, her memory was slipping a bit, but she had strategies for overcoming the problem. She had many years of learning and experience.

I recalled this episode (my memory is not that bad) while I was struggling with my Spanish class. I’m only encouraged when I see my fellow student, who is young and Japanese, struggle with cognates (cognates are words in two languages that share a similar meaning or spelling). Though her brain is young, fresh and retentive, it lacks the ability to connect new words to words from her native language. For me, some Spanish vocabulary is a small step from my existing English vocabulary, and Spanish is not such a “foreign” language to Americans, especially those of us who have lived in communities in the US that have a large number of Spanish speakers. This is an advantage of both culture and age, and it is an advantage I have.

According to the article in the Guardian, “Am I too old to learn a new language?,”Picking up a new language’s vocabulary is much easier for adults than learning the rules that govern its grammar or syntax. This is because new words can be easily mapped on to a learner’s pre-existing knowledge.” I think we also have more mature social skills, and can understand speakers of other languages better because we can read the environment and body language better. This is a real advantage for me, as I have spent the last 14 years living in non-English speaking countries.

But how can I learn Spanish when I get frustrated and demoralized? In English language teaching most instructors rely on the “communitative approach:”

The communicative approach is based on the idea that learning language successfully comes through having to communicate real meaning. When learners are involved in real communication, their natural strategies for language acquisition will be used, and this will allow them to learn to use the language.(source)

This approach emphasizes the use of the language being learned in real life situations, and “success” is measured by the ability to communicate. Prior to taking my current class, I was gaining confidence in my Spanish. I was increasingly able to communicate effectively in my dealings with a monolingual Spanish environment. This successful communication increased my confidence, and thus my courage to continue, and, hence, my learning. Despite the kindness of my teacher, I feel my confidence and skills have actually deteriorated. We have been studying, from a book, grammar. The emphasis has been on verb conjugations and especially irregular verbs. Irregular verbs are highly unlikely to have English language cognates. They seem to hit the side of my brain like bugs on the windscreen. Dead on arrival.

Yes, we can learn a new language in our 60’s and beyond. It takes patience, and the right approach. If you are looking for a language school, pay careful attention to their methodology. An emphasis on rote learning and grammar is clearly not the best way for us to learn languages. We need to be able to build on our strengths and develop confidence by way of successful communication.

An important added benefit to language learning is that we also are strengthening our brains in the process:

Learning a new language may not always be easy for adults, but there is research to suggest that doing so is beneficial for brain health. As we get older, most of us experience an age-related decline in mental functions such as attention and memory, and in some people the acceleration of this process leads to the development of Alzheimer’s disease or some other form of dementia. A number of recent studies suggest that learning a foreign language can slow this inevitable age-related cognitive decline or perhaps even delay the onset of dementia. (source)

Just as we need to actually increase our physical exercise as we age, so it is the case for mental calisthenics, “”Learning a language later on in life might be more beneficial than learning it earlier, because it takes more effort,” Bak continues. “It has parallels with physical exercise – a stroll is good for your health, but not as beneficial as a run.””(source)

Next month I’m going to Machu Picchu with a couple of friends who are 10 years younger than I. They will climb the mountain. I will be very grateful to be able to hike the site and climb the stairs, and communicate with the patient guides in Spanish.