Educate yourself: Staying healthy is a work in progress

by Laura Sarrach, RN

As a registered nurse for many years, I have taken care of many patients who have paid a price for not taking care of their health. Many also have not educated themselves on what to do to stay healthy.

I have diabetic patients who have no clue as to what diet they should be on or what to do to stay healthy. One patient lost both legs due to diabetes, but still did not know what kind of diet she should follow. Sad. She had her eyes and kidneys to lose.

I also will never forget a patient who did not educate himself on how to take care of his high blood pressure. He thought the blood pressure pill prescribed by the doctor was all he needed. WRONG. This young man of 41 years old ended up having a massive stroke. He had difficulty walking, speech and swallowing problems, and had to wear a brief because of urinary incontinence.

He had been a mechanic, weighed over 300 pounds and ate foods high in salt and fat. Fast food was his go-to food. His problem was his diet, lack of exercise and his weight. Three times a day, he and his wife tended to eat fast food, which is high in sodium. Too much sodium in your body creates water retention and causes the heart to work more, which leads to high blood pressure. He also thought he came from a “big-bone family.” He made no attempt to lose weight.  He did not realize that his diet was one major factor that helped contribute to the stroke.

A healthy lifestyle

The internet is available to anyone who wants to research a disease. Being healthy is a gift, but staying healthy is a lifestyle that must be maintained. Diet, exercise and following the doctors’ advice is the key.

I have had patients who say that it’s no big deal being unhealthy.

“I will just die,” they say.

Unfortunately, that is usually not the case. Disabilities such as strokes, heart attacks and cancers are more likely to happen. People need to realize they pay a big price by not taking care of their health. Problems might not happen right away, but it’s a risk that most people should not want to take.

Factors that can contribute to poor health are smoking, obesity and a sedentary lifestyle. Poor dietary habits, such as consuming processed foods, fast foods and snack foods (potato chips, doughnuts, cookies, cakes, pretzels, Doritos, etc.) also play a role.

Popular weight loss diets like Keto and Atkins might work for a short time but do not work for the long haul.  Sure, you will lose weight, but once you go off these “fad diets,” you are likely to gain the weight back. Diet pills are addicting and as soon as you’re off them, the weight usually returns.  Diets for weight loss and improving your health must be sustainable. You must change your eating habits permanently and follow a healthy diet that you can stay on for the rest of your life.

My story

I’ve had high blood pressure and diabetes for more than 15 years. My health has not changed. I immediately gave up all sugar, went on a low-carbohydrate diet and avoided foods high in sodium. I also quit buying foods that I knew were unhealthy, such as potato chips, salty nuts, cookies, ice cream and I avoided most fast foods. I started snacking on fresh fruits and vegetables and decreased my intake of high-fat foods and red meats. I gave up all packaged foods like macaroni and cheese and made a habit of cooking at home daily. I also began to exercise daily.  I started slowly changing my diet, and it was not easy.  It took me close to two years to lose over 40 pounds.

Once I lost the weight, I was taken off all my medication and noticed that most of my joint aches and pains were gone. Sure, I have pizza and a doughnut once in a great while, but I guarantee, it is not very frequent.  I make a habit of walking 4 miles each day, whether on a treadmill or outside when the weather permits. I must admit, it is an ongoing battle to keep the weight off, but I am doing it.

I have made a point recently to count my calories and not eat after 6 p.m. I use computer apps like SparksPeople.com and Lifesum apps to keep track of my calories, exercising and water intake. I do not want to end up like some of my past patients.

Taking control of your health

Most people are overweight because of overeating and living a sedentary lifestyle. It does not take a lot of calories to gain weight if you are sitting all day.

High blood pressure is controlled by medication, but also diet and exercise. Walking just 30 minutes per day cuts your chances of a stroke and a heart attack by 50%. So does quitting smoking.

I would love to be able to eat all I want and not gain weight, but no such luck.  As a nurse, I realize that my health is not guaranteed. But by working on staying healthy, I decrease my chances of having a stroke, heart attack or dying. I also can maintain my quality of life. I do not want to wake up in a hospital, with a massive stroke or heart attack, because I didn’t take care of myself.

I realized at an early age that staying healthy is a work in progress. Not attempting to stay healthy is a lot like playing Russian roulette. I do not take my health for granted. It is a wonderful gift and old age is not a problem, if you are healthy. I know, I am 65 years young, and the healthiest one in my family. It really is a choice, isn’t it?