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As a I learn how to manage my own health issues I will share tips and suggestions, mostly online

03/08/2025

The lead tutor/nurse on the Cardiac Rehabilitation programme that I am attending quizzed us on exercise. It seems that going for a dander, a stroll or even a long walk, whilst still important, might not count as exercise.

I now have a new refrain sounding often in my mind - “activity isn’t exercise”.

“If exercise is the medicine” the nurse continued, “then what is the dose?” The answer will , as is often the case, “it depends.” This is because we are all different and with different types and degrees of health challenges.

I walk often, nearly always with Una. We cover quite a bit of ground (6 month daily average steps). Sometimes we walk at a decent pace sometimes it’s a stroll. For heart health I need to up my game. When walking I’ve to get my heart rate up (between 87 and 110 bpm - ) and I’ve to be slightly more breathless though yet still able to have a conversation.

And I’ve done that this past week. Delightedly so - there were no heart rate spikes on those walks. There have been spikes of course. These were on very simple and short walks. There has been some fatigue as well. Friday afternoon I was so, so tired. Had to have a late afternoon nap.

Yesterday I had some “angina” type symptoms just sitting still (more on that another time). Decided to go for a walk anyhow. Mistake. There were spikes aplenty. Or perhaps one prolonged event, can’t be sure. We were out for an hour and there were hills. Getting back home was quite the test.

We’ll walk again today - carefully (a more level route definitely). I refuse to sit in my armchair and watch the world go by.

I’m working out how I answer the dosage question. How hard should I push? How often and for how long? Back at the Cardiac Rehab tomorrow. I’ll report all these goings on and ask how I might best calculate my personal dosage.

Let me leave you with a question. When and how often do you get your heart rate up? To that level where it constitutes exercise? Safely?

Worth looking into folks

Cheers

Paul

01/08/2025

Fellow bread lovers, what Is it about bread?

A plain loaf or a pan loaf? A Belfast bap? Sourdough perhaps? Wheaten bread, soda bread, potato bread? Baguettes? Focaccia? Ciabatta? Pitta bread? Naan bread?

Have I named one of your favourites? Maybe you are like me - any one of them will do nicely.

Yes, you could say that I have bread on the brain.

So, what is it about bread? Obviously, it is simple, readily accessible and incredibly versatile. It’s also very dependable. Most of all though, in any of its forms, it is simply very, very tasty.

Is it good for us? Hhhhhhhmmmmmm?

Yes, I can eat bread dry. When butter, cheese, jam or some such is added there’s quite a calorie, fat or sugar punch right there.

Some breads I’ve read are healthier than others. I’m reminded of a line that I heard from Professor Michael Pollan.

“The whiter the bread the sooner you’re dead.” Care is needed.

Perhaps, like me, you have already decided that bread might well be the enemy.

I will be posting very soon about a series of lifestyle changes that I’ve been making. My goal is to reduce waist and weight measurements whilst also keeping my pretty good cholesterol levels in check.

Bread consumption is most certainly under the spotlight.

I am too fond of it. Could I go without it? Steady now, no need for hasty decisions.

What about you? If you are especially fond of it, what is it about bread?

Oh yes, and if you were to make lifestyle changes how would you go about it?

Let’s know.

Cheers

Paul

08/06/2025

Afternoon all. I’ve not made a video in a while. Getting back into that particular groove again.

You will have made your own mistakes. Many of them no doubt. Everyday is a learning day as they say.

Thank heavens there’s people around who “know the drill” and who can set us on a better way of going.

Have you an example that you could share? An example of a simple mistake that you made and where someone with specific expertise was able to help you along? I’m especially interested in health related examples. Do let’s know.

Here's two examples from my "muddling through".

Cheers

Paul

14/05/2025

I have a number of chums when I go for a walk. Each does a different job.

The least comfortable funny enough are the fancy boots. I feel better dressed with them on but they are hard to walk in. The drop-foot is especially pronounced. Movement is less fluid.

Initially, the toe-up splint was quite the revelation when I got it. Immediately, I was walking faster and I was more upright when walking. The drop foot was less pronounced.

And the very trick graphite brace? Well that was a further improvement. I can move at a decent speed and the drop-foot becomes so much less of a problem. I can also walk much further.

It does nothing however, for the nerve pain that I experience in my foot. That is there all the time. Sometimes it really, properly stings. Mostly I just work at ignoring it.

My most dependable chum by far though is the walking stick. This has been with me almost from the start of this (October ’22). From time to time I feel like I might like to no longer want to use it. A spike in heart rate, a moment when my balance leaves me or I trip over my own left foot, or going uphill and really having to lean on it - these are all powerful reminders of why this chum is always there.

There's more. My eldest brother, Chris Tracey recently gave me a fantastic line.

“Motion is lotion.”

Checking with Google I learned the following. “The phrase is used to emphasise the importance of movement for maintaining healthy joints and overall body function. It suggests that regular movement can help lubricate joints improve circulation and prevents stiffness.”

Benefits that are certainly worth having.

It's another fine day today. My stick and one other of my chums is off out for a dander.

Cheers

Paul

02/05/2025

The heart is a quare piece of kit. I am certainly much more aware now as to how important it is and how it works.

Over this past couple of years I’ve met 3 cardiologists. One gave me a way of thinking about my heart which is worth sharing.

“The heart is like a house” he said. “There are electrics, plumbing, doors and walls. Your doors and walls are fine, you’ll get 20 or 30 years from those.”

This was hugely reassuring.

He didn’t say much about the plumbing (the angina) or the electrics (the SVT and possible Bradycardia). This was before the angiogram.

This house analogy got me thinking about the house I grew up in (pictured above). Checking with others in the family, mum and dad got the house around 1955, roughly a year before I was born. So me and the house are of a similar age.

Home for mum, dad and 7 of us it was and is an excellent house. Its walls are still good. Other than a recent leak the plumbing is good. It has also been rewired.

And that’s where the similarity changes. In my case the medics do not want to go the pacemaker route (electrics) and stenting (plumbing) isn’t an option.

Thinking about all of this it occurred to me that when something is working well, doing the thing it was designed to do, then we tend to take that thing for granted. “Thing” applies across the board of course - people, jobs, income streams, and so much more.

It’s only a suggestion, but if you have any suspicions at all about your heart health it is well worth getting a check up.

In fact, scrub that. Even if you have no concerns, a check up is still well worthwhile.

Onwards and upwards. I’m still getting used to the new meds. And working on some lifestyle changes. More on that later.

Cheers

Paul

11/04/2025

The view as I left the ward last night was marvellous. This part view of Belfast is from the 5th floor in the Royal Victoria Hospital. I was already in excellent mood. This added even more.

I’m a bit out of puff this morning. Not surprising since I’ve barely walked the length myself for most of the week.

The result is the best it could be. “No further disease, it’s as you were. We’ll change your medication.” When the doctor said that I experienced such a wave of relief. Truth is that I hadn’t actually noticed or realised that I was carrying such a weight about this.

There is much that I will comment on about the past week; the excellence of doctors and nurses, how “border” beds might not be so bad, a patient approach to being a patient and tasty hospital food.

Whilst not moving much I wasn't idle. Plenty of ideas for tips and techniques for those living with a diagnosis.

Right now, it’s time for a brew.

More next week.

Cheers

Paul

04/04/2025

Back home, catching up with myself and finding a rhythm once more.

Alicante was excellent. Indeed, could’ve stayed a while longer.

We found the city easy to manage. And we were impressed. A lot.

Plenty of places to stop for refreshments. If you’ve not tried it, chilled red wine really works.

Some of the Spanish that I learned at school over 50 years ago came to the fore much more easily than I thought it might. I enjoyed that as well. Pretty much everyone we spoke to was warm and friendly.

Health-wise, all went well. There were a number of heart rate spikes. Nothing that I couldn’t handle though. Walked loads - averaged 12k steps per day.

There was much to reflect on and even more to contemplate. Perspectives and patterns are now under review. More posts to follow then.

Cheers

Paul

26/03/2025

Una was never in doubt that we would travel again. I was less sure. I certainly wanted to. For me though, it was more a case of “hope springs eternal”. Twice this past year we cancelled a trip to Alicante. The “goings on” in my heart were sufficient to make me hang back. Discretion, valour and all that.

We are now in Alicante and, sure enough, everything has gone as we would have hoped. Sweet as a nut!

This was no grand adventure, no major expedition. The packed plane was testament to the fact that hopping a flight from Belfast to Alicante is most definitely not a “biggie”.

Still. It’s no ordinary holiday feel good being here. Rather, it feels like an achievement, a problem solved. Progress in fact.

No matter how small, a win is a win and it goes straight into the hope bank. Given that I’ve done this, I can now aim for that. And if I can succeed in that, well, what’s beyond that again?

It’s quite something when hope turns to belief. This is such a simple example and yes, I’ve so many more. You will have your own examples, perhaps some real game changers. If you are able to share it would be fantastic to hear about them.

I’ll have more on these themes very soon. Good things have been happening. Right now though, it’s cafe con leche time. And a tostada con mantequilla y mermalade.

Cheers

Paul

20/03/2025

The Art of Pain Relief project has gotten off to an excellent start. Six people attended the 2 hour taster event in Cindy’s in Bangor last week.

The time flew by, the energy in the room was fantastic and we are both delighted with how the evening went.

To those that attended, thank you. Massively. You have helped shape this in so many ways

Often times after a training event I am scratching at bits that didn’t go just as well as I had thought they might. With this taster event I came home happy and content. And that feeling has stayed with me. Yes, there’s some polish needed. The baseline though is that it worked. The outcome and the main objectives were all achieved.

For the next taster event we will try out some different material. Trust me, where content is concerned for this Art of Pain Relief project there is loads. We have also been working on the structure for the full 4 session programme.

Details on this and the next taster soon.

Cheers

Paul

14/03/2025

Leaving health considerations to the side, if you were to make yourself a sandwich, your favourite sandwich, what bread would you have and what filling would most appeal to you?

I made a sandwich yesterday, a proper sandwich. Given my current health challenges I doubt it was the healthiest choice that I could make? A sliced plain loaf (including the much prized heel), corned beef and a significant amount of butter doesn’t scream healthy.

It was however so, so spot on. Tasty. Every bite. And very filling.

This sandwich will not be for everyone. For me, it’s a reminder of days long gone. A delightful memory I might add.

Una is not a fan so I’ll just have to finish the tin myself. Hard work I know, but someone’s got to do it.

Haven’t they?

Back to health challenges. The real trick of course is allowing a treat from time to time. “A little of what you fancy does you no harm” is a line that makes sense.

Or am I kidding myself?

Do let’s know your sandwich choice. I am keen to continue exploring.

Cheers

Paul

05/03/2025

You’ve had successes. Loads of them. Lots and lots of small wins. And many times some successes that have delighted you.

If that’s you then I’m especially interested to know how you celebrate success.

About 2 weeks ago I was getting dressed. Showered, newly washed un**es and jeans, I getting dressed and was away in my mind thinking about the day ahead. You know, the way we do?

And bam! Kapow! It hit me, massively. Smalls were already on. I was now putting on my jeans. And, incredibly, I was standing up!

I am beyond amazed at this point.

Since mid August ’22 this was something that I simply couldn’t do. A combination of back pain (discs out), sciatica and nerve pain in my right foot meant that I had to sit on the bed to get dressed.

Now, quite unconsciously, I’m stood up, not holding on to anything, able to balance enough to quickly pull on boxers and jeans. So very delighted.

Every day since I have practiced more. It’s not totally fluid yet. There’s a sequence which I must get right. First, I stand still, visualising, settling, balancing myself, getting ready. Then I start. I must stand on the leg with the nerve pain first. And bingo, that’s me. Starting with the other leg, I lose balance and have to reach out to the wall to steady myself. Strange that.

Honestly, I haven’t the words to describe how huge a success this is.

I’m keen to hear how you celebrate success. Food and alcoholic treats are out. What do you suggest?

Cheers

Paul

02/03/2025

Is this already something that you can do? Perhaps not at will, maybe more by accident? You know, get so involved in an activity that you can leave pain, stress, fatigue or worry behind? To set such things aside, if only for a short while?

For those that have lived with pain for quite some time what are the things that you do to “go somewhere else?”

There are many ways to do it. If you’ve not tried drawing or painting then we can thoroughly recommend that you give it a go. As Gemma says, “it’s a different place to go.”

If you want to know more, or indeed if you would like to join one of our taster sessions then do please get in touch.

Cheers

Paul

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Our focus is on helping people with the mental side of their physical health and wellbeing. Our especial focus is helping those who have received a significant diagnosis, whether that is life altering or life ending. Immune system conditions, and MS in particular, are of major interest.