Experiencing a health emergency served as a wake-up call for me, highlighting the importance of taking care of my health. This week I’m sharing some things I’ve learned and changes I’ve made to get and stay healthy after a stroke last fall.
Disclaimer: I am NOT a medical professional. My intention in this episode is not to advise you or recommend anything, but just to share what I’m doing, based on my doctors’ advice and my research. Please consult your medical providers for recommendations for your own health journey.
When your body signals a problem, it’s wise to listen and do what’s necessary to get and stay healthy
As I mentioned in episode 501, I had a stroke–actually multiple small strokes–in mid-November 2024 when my husband and I were camping at a lake not far from our home. I’m grateful to have, at this point, no residual physical or neurological deficits, but the experience was a major wake-up call for me, highlighting the importance of taking care of my health–something I had neglected, telling myself I didn’t have time to do the things necessary because of my busy law practice and other commitment. Facing this major health event made me realize that I was wrong, and that I would have to make the time to make necessary changes in how I was living my life.
Background – What I learned in the days and weeks following the stroke
While the doctors didn’t pinpoint the cause of my stroke(s), they did identify factors present in my life that contribute to the increased risk of stroke, including weight gain, a sedentary lifestyle, a high fat/high sugar/junk food diet (which led to elevated blood pressure and cholesterol levels, both risk factors for stroke and heart disease), and chronic stress (working long days under high stress).
While at the hospital and after discharge, I was seen by various doctors, primarily a neurologist and a cardiologist. They prescribed medications and lifestyle changes, including a healthier diet, regular exercise, and rest and stress management.
Steps I took (and am taking) to get and stay healthy
I have a busy law practice, a family I love and want to spend time with, a home to care for, and a podcast. Taking care of my health needs to fit into the same 24 hours a day along with the other things that are important to me. Following are some of the things I do to improve my health while not spending all my time on it.
Educate myself
- Since the doctor recommended the Mediterranean diet, which emphasizes plant-based foods, chicken and fish more than red meat, whole grains, and healthy fats like olive oil, I researched it–online articles and recipes, YouTube videos, books and cookbooks
- I researched the medications prescribed for me, to understand what they do, what side effects I might experience, etc., and things I can do to minimize the side effects
- I researched stroke risk factors and ways to mitigate them. I also talked to a friend who’d had a much more serious stroke years ago about how she recovered.
- I researched fitness ideas–finding ways to improve my cardiovascular health with my own physical limitations (age–I’m about to turn 65; flexibility limits of my hips, weak knee after repairs to a torn meniscus a couple of years ago)
Tracking
I developed mechanisms for tracking my health metrics (weight, blood pressure, etc.), but also ways of keeping track of the things I need to do to improve and maintain my health.
- I use both a notebook and the Apple Health app to track the medications I take, my blood pressure, and any symptoms I experience. I take my blood pressure twice a day using a blood pressure monitor I bought on Amazon.
- I record everything I eat in the Lose It app. It tracks not just calories, but also macronutrients like protein, fiber, and healthy fats. I can also enter my blood pressure in this app, and the app also links with other apps I use to incorporate information from my workouts and other health-related apps.
- I track my sleep with my Apple Watch and the AutoSleep app.
- I keep track of my water intake (important for managing blood pressure and cholesterol, among other things) using the WaterMinder app on my Apple Watch and iPhone.
- I monitor my exercise and movement–not just workouts, but moving my body in general. My steps are tracked by my Apple Watch. My daily treadmill walks (or outdoor hikes) get recorded in my notebook and by the Apple Fitness app. The Fitness app also reminds me to get up from my desk or couch at least for a few minutes every hour-especially important during the workday, when I can get absorbed in work and sit at my desk for hours while stress builds.
Planning and preparation
Because like you, I have multiple commitments and obligations to fill my days, making time to care for my health requires planning and preparation. It doesn’t just happen. Here are some of the ways I plan ahead and prepare for the things I need to do to get and stay healthy:
Exercise and movement
Since the neurologist “prescribed” at least 45 minutes of walking each day, I have established routines that get me on that treadmill, usually first thing in the morning. I have workout clothes (inexpensive, bought on Amazon) ready to go. When we go camping in our RV, I can’t take the treadmill with me, so I plan walks in and around the campground or hikes with Mike in nearby parks or scenic areas.
Other things I do to move more are simple: I use the bathroom farthest from my office. (Since I drink a lot of water, I frequently “take a walk” to use the bathroom.) When I run errands, I try to park farther away from the door. I let my Apple Watch remind me to get up and move around for a few minutes out of every hour.
Stress reduction and rest
This is perhaps the hardest part for me. I have always tended to work a lot, and my profession is a stressful one–and getting a good night’s sleep can be a challenge. Prior to the stroke, I often would be at my desk from 7 am until 7 pm, with few breaks, even eating lunch (and sometimes breakfast and dinner) at my desk. After the stroke, things had to change.
- I communicated with colleagues to arrange for help and for reduced work hours in the early weeks and months post-stroke.
- I take an actual lunch break nearly every work day where I get away from my desk for at least an hour and relax a bit while I eat lunch. If weather permits, I’ll sometimes eat my lunch outside on the patio.
- I start my work day at around 9 am to allow time in the morning for a little time outside and a vigorous walk on the treadmill along with my other morning routines, and nearly always stop work for the day by around 5:30 p.m.
- When I find myself getting stressed out with work matters, I’m training myself to pause, take some deep breaths, and get up and go outside for a few minutes.
- I go to bed early most nights.
Food
Changing from my catch-as-catch-can convenience food diet to something closer to that Mediterranean diet the doctor recommended has taken a lot of thought and planning. I cook more from scratch instead of using pre-prepared processed foods, but I don’t have hours to spend in the kitchen so I look for quick and easy options to fit them into my life. I’ve also discovered new foods that I thought I didn’t like, like Brussels sprouts (which are actually delicious when roasted with olive oil, garlic, and other seasonings), brown rice, quinoa, and Greek yogurt.
- I pre-prep a big salad each week with different greens and lots of other veggies
- I also pre-prep fresh berries and vegetables for meals and snacks. One of my favorite high-protein breakfasts is low-fat cottage cheese with berries–blueberries, strawberries, raspberries, blackberries. I also keep frozen berries on hand for when I can’t get good fresh berries
- I also pre-prep some kind of protein–often Mike will cook a big salmon fillet for dinner one night and then I’ll have leftover salmon on my salad for lunch; or I might cook some chicken breasts or buy a rotisserie chicken and pull all the meat off of it to use for sandwiches or wraps, or on a salad.
- One time saver: I got an air fryer and have found it great for prepping chicken, homemade potato wedge fries, among other things.
- I make big batches of soup (vegetable, beef barley, and pasta fagioli are favorites) and freeze serving-size portions in Souper Cubes – food-grade silicone molds in various sizes – then pop the frozen portions out and put them into vacuum-sealed bags to store in the freezer. (Have a Zwilling Vacuum Sealer.)
- I cook batches of brown rice, quinoa, etc., in a rice cooker, to serve with stir-fried chicken & veggies, in a bowl with protein and vegetables, etc. I store the pre-cooked grains in Zwilling vacuum-sealed glass storage containers so it stays fresh longer.
Hydration
Because staying well hydrated is important for maintaining a healthy blood pressure and cholesterol level (among other benefits), I take steps to make it easy to drink plenty of water. I have a big insulated tumbler that I keep filled at all times with water and carry with me everywhere I go. During my workouts, I have a large cup that I fill with lemon water and use a silicone straw so I don’t risk jabbing the roof of my mount when I drink while on the treadmill; I buy the lemons, juice them (I use an electric juicer, which makes it quick and easy to juice several lemons at a time), and freeze the juice in tablespoon-sized Souper Cubes so I can quickly get one out to use in the morning.
Final thoughts
Getting and staying healthier following the stroke event has required some pretty big changes in my life. Introducing new habits and routines took time, intention, and persistence. So far, the results have been worth the effort. I’ve had no symptoms since I last saw the neurologist and cardiologist earlier this year. In addition to the medications, of course, I believe the changes to my diet and my activity level have contributed to that. In addition, I’ve lost a significant amount of weight (addressing an important risk factor for future strokes and other cardiovascular illness), and my blood pressure and resting heart rate both are down to well within normal ranges, so that I’m hopeful that when I next see the doctors I’ll be able to stop taking at least the cholesterol and blood pressure medications.
As I mentioned earlier, the things I shared in this episode are not intended as recommendations to you, but rather the things I’ve added to my life and schedule to try to get and stay healthier. You should consult with your own healthcare providers for advice about the best approaches for you.
What do you think?
That being said, I’d love to know what you think. What habits, routines, and tools work for you in getting and staying healthy? Share your thoughts in the comments section below, or email me!
Some resources mentioned in the episode
Articles and Websites
Kitchen Appliances and Tools
- Souper Cubes
- Zwilling Fresh & Save Vacuum Sealer Starter Set
- KBS Bread Maker
- Cosori Air Fryer
- Eurolux Electric Citrus Juicer
Cookbooks
Health-Related Apps and Tools
- Lose It – app for tracking food intake and other health-related information
- AutoSleep app
- WaterMInder app
- Pro-Form treadmill
- Nayad 22 oz. Stainless Steel Vacuum Insulated Tumbler
- Omron Bronze Blood Pressure Monitor
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