209! WHAT?

[Captain Kidd]

Got a call from the dr office yesterday. Test results in: cholesterol up 20 pts to 209! Well? What did you expect? After all, I did gain a few pounds since the last visit. Duh...

They wanted me to come in for a conference. I passed. Due to see doc in August anyway. I'll work on that weight and keep up the exercise program and see what happens.

I'm still planning on a cruise this year. Kinda leaning toward the North Channel trip. In the meantime still walking and prepping for a backpacking trip this fall.

Here's my routine at this point. For the last 10 weeks I've been walking the neighborhood three times a week at 3 miles each walk which includes some short uphill stretches walking at a 3 mph pace. Working on weights two days a week.

It's not necessarily that I don't think I can do a backpacking trip, but I sure don't want to get out there and my back or legs or knees can't hold up under the pressure of a 30 lb pack and 2-3000' of elevation gain. So I'm easing into it.

After 10 weeks I thought it time to hit a mountain trail, so I roused up before sunrise on Monday and headed over to Lookout Mountain. Lots of trails over there. I wanted something with 500-1000' of gain in the three mile range (and a mountain stream/waterfall would be a nice bonus). I found just the right trail and had a blast hiking it. Legs felt good, breathing was good, balance, ankles, all was good.

I think I'll keep walking the neighborhood and once every other week hit a mountain trail (we have lots of mountains around here). I plan to do some longer hikes and then add some weight.

Just a few pics for your enjoyment.

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An "out and back" trail vs a loop

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If you notice, that elevation gain of 600' was mostly on the "out" part of the hike. The "back" part was mostly downhill; so 600' in a mile and a half.

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And hopefully that 209 number will come down!

[Brian N.]

Great exercise routine! I'm 68 and exercise nearly every day for close to 2 hours. My goal is to keep enjoying sailing, hiking, skiing, fishing, archery, swimming (when weather permits) for as long as I can. We belong to a ski club with members approaching 80 YO. An active life style is so much more fun and allows you to not feel guilty about the big pasta dinner. Being active makes you feel good physically and helps keep you sharp mentally. BTW - diet and exercise are the way to get your cholesterol under control; better than taking another pill 

[Charles Brennan]

Dale, I could only dream of a 209 reading. 
My Triglycerides are so high, if I got hit by a bus, they could write it off as a lube job in their maintenance logs! 
I'm working on things too, but not nearly so successfully, as you seem to be doing.

Thanks for some inspiring thoughts,
Charles Brennan

[Frank B.]

So take a deep breath and relax.

Never, when it is a significant jump or drop, rely on a single test.

Do a search for lipid panel ratios.  209 with bad ratios may be bad...209 with good ratios could be indicative of heart healthy. It is a little disturbing that they keep changing which ratio is most important, but I think that is why they call it the "practice" of medicine.

And don't stop the exercise program but keep it fun. 

If it is any consolation my doctor of a while back said if I didn't listen to him and significantly increase my statin dose I would be dead by 65. I'll be 80 on my next birthday and I have no sign of cardiovascular disease.  I also have a new Doctor.

My wife (also 79} and I walk about three miles most mornings in the hood and do a four mile trail hike every Saturday.  And we are both active the rest of the day.  And I bought my lift ticket for a ski trip next Spring, ever the optimist.

[Captain Kidd]

Brian, we're close in age but you got me on fitness and range of activities. Very impressive. I'm still working so time for such things is limited, but I'm  working on it. Contemplating retirement but preaching has been my life and calling. We'll see.

Charles, you're welcome. I've been very impressed with your work ethic over the past 28 months and your build of Irish Pennant. Keep it up.

Frank, at 79 you are amazing! What else can I say, but hope to be only half as active as you when (if) I get there.

[Brian N.]

I'm retired now and keeping busy. I tell everyone that "Retirement is the best job I ever had". My wife is semi-retired and we enjoy some activities together, such as walking/hiking about 2X a week but her sailing is more limited to a couple of times every summer. My parents and grandparents lived to a healthy, old age despite high cholesterol numbers. They were active people. My mom and Dad both walked over a mile every morning and then evening until they were near 90 YO. They cut down a little near the end. My lipid number always is around 200, and the good/bad ratio is just OK. I thank the Lord every day for my blessings. 

[Noemi - Ensenada 20]

https://nutritionfacts.org/video/how-not-to-die-documentary/

[Captain Kidd]

https://nutritionfacts.org/video/how-not-to-die-documentary/

I'll certainly put this on my "to watch" list.

[Wolverine]

My cholesterol levels are what my dr describes as typical for a man in his 40s. Well, I'm 66 and ever since retiring 7 years ago eat horribly. I gained 30lbs the 1st two months of retirement and kept it. I ride my bicycle 15 miles in an hour or less 6 times a week. Workout with weights 4 days a week for 90 minutes a day, but my diet is terrible. I just eat what I want and too much of it. I need to buck up and eat right. I list the will power I once had.

[Captain Kidd]

My cholesterol levels are what my dr describes as typical for a man in his 40s. Well, I'm 66 and ever since retiring 7 years ago eat horribly. I gained 30lbs the 1st two months of retirement and kept it. I ride my bicycle 15 miles in an hour or less 6 times a week. Workout with weights 4 days a week for 90 minutes a day, but my diet is terrible. I just eat what I want and too much of it. I need to buck up and eat right. I list the will power I once had.

You fellow seniors/sailors amaze me!

Since you brought up your bicycle, let me show you what I did for a 70th birthday present to myself.

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This is my Schwinn "Panther" that was given to me on my 10th birthday (60 years ago!). Somehow I still have it and brought it out from under the house and polished it up, greased everything, and got new tires, headlamp, and rear reflector. Everything else is original. I did repaint the tank and put a new "Schwinn" decal on.

I've been riding it some. I'd actually been riding a stationary bike before I started walking.

My Schwinn Varsity 10-speed that I bought with paper route money in my early teens was destroyed in a shed fire in 1999. Wish I still had that one.

Thanks for the inspiration!

[Riley Smith]

I have made some changes! One is salt. It's in everything and what's amazing is I don't miss it that much. I can, however, taste a single grain in a bowl of oatmeal   I already ate pretty good except I do have a weakness for bacon and sausages. In moderation of course, but some don't partake at all and I'm just not there. I HAVE slowed pork WAY down. And added nuts, fruits, and berries to the menu. Very little processed food also. Not major changes but tweaks. Including hydration. Coconut water is awesome. It's not such a great taste, although it isn't bad either, to be honest, but I can FEEL it. Doesn't take much, either.

[Frank B.]

And I forgot to mention that I'm a bit of a statistics junkie. As a devotee of W. Edwards Deming, who in my opinion, caused the most significant advancement in mass manufacturing since Henry Fords assembly line, I often tell those around me that he will bring calm to your life.  At this time in history when we're bombarded with "facts" often alarming, by 24/7 multi platform sources, one should step back and ask "what is the actual probability"?

In the health care industry the difference between absolute risk and relative risk is important.  Relative risk is often a scary number and is used to push you to a certain treatment option. Absolute risk is the true difference in risk if you choose to be in the population that does not go in that direction. 

Cool bike, amazing that you still have it after all these years.  I bought a used bike for myself and an old time replica with coaster brake for my wife.  For a time we rode the local "rails to trails" pathway, but she fell one day, cracked a rib, and now they are gathering dust in the shed. 

[Noemi - Ensenada 20]

I need to buck up and eat right.

The trick is to STUFF yourself with the good stuff.  Don't leave any room to be hungry.

It also helps to fast for a while to re-set your taste buds.  We all want to eat a lot of fat, sugar, and salt, which our ancestors needed to survive but WE have way too much of.

[Riley Smith]

You have to find something that works for you! I eat throughout the day with maybe only one sit-down meal. Snacking is my enemy and I've  converted to fruit and nuts to solve the munchies instead of other means. Most snacks are processed foods and full of salt/sugar too, so I try and do it differently. I'm addicted to peanut butter and apples. I don't do sweet stuff so much but trail mix with M & Ms get's that chocolate monkey off my back without a big penalty of sugar and salt. And instead of stuff with a long shelf life I've been shopping for fresh stuff. Makes a big difference in BP numbers!