Slowly but surely, we have been working at reducing the inflammation in Chris’s spine. It is gradually improving and we got the green light to go from the doc earlier this week, but wouldn’t you know it, now the weather is not cooperating and we haven’t been able to leave yet!
It has been hard work managing this flare up, with its flow on effects. Dealing with pain, managing the side effects of drugs, putting up with boredom and feeling trapped, none of this has been fun for either of us. After a month out of action, the back is not wonderful but it will do. We thought we’d share what we are learning as some of you might find it useful.
Inflammation and diet
The most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store, something we were vaguely aware of but are now a lot more conscious of, thanks to our GP. By following an anti-inflammatory diet you can fight off flare ups or at least not exacerbate them. It also works hand in hand with a low GI diet for Type 1 Diabetes. Our existing eating habits were reasonably good, but we are refining a little. The biggest change: wine is off the menu, as are treats with added sugar, at least for Chris!
Intermittent bouts of inflammation activated by your immune system when injury or infection strikes do protect your health. However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us – including cancer, heart disease, diabetes, arthritis, depression – have been linked to chronic inflammation. Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
If you are looking for a meal plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and extra virgin olive oil. It is also a heart healthy diet. Thankfully, this is pretty much what we are already doing.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your health and your overall quality of life, as does reducing added sugars and alcohol consumption. It does mean less chippies, burgers, donuts, cakes, wine… something Chris was never big on but which the Skipper is rather partial to! Here is a quick visual summary:
Key takeaway:
- Aim for your meals to be composed of predominantly plants. For instance ~3⁄4 of your plate, with ~¼ coming from high-quality animal sources
- Include a wide variety of plant foods and colors in your weekly intake.
- Choose fresh and whole foods that are full of nutritional value and packed with antioxidants
- Reduce your intake of processed foods & drinks containing sugar, chemicals and/or artificial ingredients
Fitness and Movement
The other big-ticket item in our “getting better” regimen is physical exercise. “Use it or lose it and strengthen your muscles so your frame is supported” was the advice we were given. Righto! Yoga, all body stretches and repetitive movements with weights are the combination we are using. On a boat, you can’t just dash out to the gym for group sessions that keep you focused and motivated. You are on your own, but there is an abundance of apps you can download and online programs you can subscribe to. Just figure out what works for you, the best time to do it and get on with it.
Chris uses Asana Rebel and Bend, as well as exercises suggested by the fitness coach we had early in the year when we were at the Milon Health Club. At least the one good thing about having been unable to sail away for four weeks is that we have had time to establish a workable exercise routine. Now we just have to stick to it. It gets easier once the habit is in place and you start feeling and seeing the results but that takes time, so the key is to have faith, keep at it and not give up.
So where to now?
You will find us in roughly the same spot on the Gold Coast, itching to go, but not that much we will motor into headwinds. You guessed it, we are waiting for the northerlies to come back, let us escape from Queensland and sail south. These things are sent to try us! It looks like we might be able to head off on Sunday. Fingers, toes and eyes are crossed! Our first leg when we finally turn right outside the Gold Coast Seaway will be to Yamba.
Here is to hoping we talk to you from New South Wales next Friday about something other than health matters!
Sv-Anui 
Inflammation is real and a pain to curb when it happens!! It just puts your body out of sync and everything gets wonky. Hope Chris’ inflammation subsides and the dietary changes and exercise help!
Thank you for sharing the strategies. I must really eat the avocados I bought the other day instead of letting them go bad.
Thanks Esther. I wish I could just take Non Steroid anti inflams like everybody but with T1D I can’t! Left with opiates when the pain gets too bad which is a bit scary.
I’m glad that Chris is doing better! All any of us can do is our best to fight back. I hope you guys get underway very soon! ❤️
Hi John, it’s grin and bear it really, but once we get going it will feel less restrictive!
Wonderful! Safe travels, guys. 🙏🏻😎
Oh man, that’s such a bummer! Preexisting conditions make it hard. I’d be wary of opiates too, but if the doctor is okay with the doses he/she prescribed, that should give you confidence. My daughter takes Ativan on occasion when her migraine gets triggered and it was terribly hard to get it prescribed, even though that was the only medicine that worked. After many hospitalizations, her cardiologist finally prescribed it.
It sounds like you have had a horror time with her condition. It would be so hard to see your kid in pain.
It is awful! I think our whole family has ptsd from it.
But it makes us grateful for each healthy day
We are so noncommittal about the food we eat. We know what we should be eating but so often don’t listen to our bodies. Chris, hope you feel better going down the Mediterranean diet way & it helps to manage your pain. We shouldn’t call it a diet when it is our health we are trying to protect. The Mediterranean way of eating should become a way of life for all of us. Take care.
Hi Caroline, yes we have been following this for a while, but are now a lot more focused on avoiding what aggravates inflammation and pain. It is just healthy conscious eating as you say. But diet alone is not enough with chronic pain!
Thank you for the reminder of the Mediterranean diet. It has been recommended for so many years now, it really must be the basis of our nutrition for our lifestyles. Best wishes for the ongoing management of the inflammation Chris – it is definitely a case of move it or lose it! And the sea is still roaring here on the a Sunshine Coast, so hopefully conditions settle to allow you to head south.
Hi Jan, yes diet is one of the elements, exercise is another big one and then there is your thoughts process!
We are looking at leaving at an ungodly hour on Sunday… might be a bumpy ride but we are desperate to go!
Reading this I am truly jumping up-and-down with pleasure and wish I could repost it to all and sundry at the moment! Every suggestion you make is pure gold!!! I have been studying natural medicine for years now, mostly at US universities, where it is fast becoming more known and popular than its drug related usual counterpart! Find out what harmful practices have become part of your life, reduce them and slowly get rid of most harmful drugs! May I suggest to all readers they acquaint themselves with Jonathan Landsman’s lecture series from Florida. He converses with the best US physicians in the field and if you subscribe you can oft attend the lecture series for free! Fabulous post, Chris and best to you!
Thanks Eha and welcome back after your long and torturous absence. We know you very well understand the ups and downs of dodgy health and painful conditions. All the best to you also. Thank you too for the reference to Jonathan Landsman’s work. Off to listen to his podcasts!
you may know that Dr Norman swan has been doing the health report on acn radio national for a long time. Over recent times he has been joined by Tegan Taylor.
These days, every time dr Norman mentions the Mediterranean diet, Tegan plays a a bell sound (it’s that much of a common recommendation from Norman)
all the best, Murray
Yes, common indeed. Just hoping the combination of eating well and exercising can eventually work at keeping the degenerative damage and pain in check.
great work, hope it all goes well.
Thank you.
Great post. Yes diet for aging adventurer’s is real topic. A professor of public health told me the only dietary advice one needs is – Eat small portions mainly plant.
The mainly plant part is easy for me. The small portions I struggle with.
I also use the Bend exercise app.
Take care and be strong
Thanks Mick… the challenge with aging is even trickier when you live on a boat full time. The diet side is relatively easy… the harder bit is enough physical activity… so you don’t ´rust’ on the spot!
thank you for sharing
You’re welcome!
I just checked Marine Traffic and you’re underway southbound! Yay!
Good to hear you’re getting some relief for your back. Your diet seemed pretty good to us when we were travelling together, but I guess there’s always room for more brightly coloured fruit and veggies.
It is tricky keeping the required amount of exercise going on the boat, especially on passage. We’ve just got back from a walk up the hill from our anchorage and I’m embarrassed to say I was puffing like a steam train… It may have involved 182 stairs (yes I counted 🤣), but still, it’s indicative that just doing the stretch and strength exercises the physio gave me isn’t keeping my cardio in shape. Sigh…
Hope the wind and sea are both following you now xxx
Hiya Helen!
Yes just about to get into Yamba after an easy sail with the wind easterly to start with then NE once past Byron Bay. So good to have escaped!
Exercise is the toughest part of the equation and I too know the cardio on board is just about non existent! Focusing on what I can do for now. I guess climbing Mt Rugby in SW Tassie is unlikely, but you know me, I will give it a try!
Hope you two are winning with the generator!