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HI to all.
I could definitely use some advice on this issue. After the rapid weight loss (a total of 20 lbs) and being sick since July 1st I've lost a lot of muscle and find that I am still lacking energy. When I had my first major flare in mid-June, I had just finished the Couch-to-5K program for the second time, and was up to jogging 30 minutes. For years I've practiced yoga and lifted weights too. It was just part of my regular routine. Now I'm appalled how tired I am after a day at work. Fifteen minutes on the treadmill and another 15 lifting light weights leaves me spent.
What have you done that helped you improve your stamina and increase your energy? How long should I expect it will take to see gains, assuming my health stays where it is now (not currently in a flare and my weight seems to have stabilized).
thanks so much,
Carol
How did you increase your stamina?
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Carol,
We are all different... but you're just a year younger than me, and just a few months behind me in the timing of your flare, so maybe there's something in my experience for you.
Plus - you sound as though you were in better shape than me before your flare - so you should be optimistic, in my opinion.
I also lost a lot of muscle. I had to up my protein intake to turn that around - more than I was accustomed to (and sometimes more than my husband, who's bigger and quite active). I also have stopped eating grains altogether, and eat very little added sugar. My other 'superpower' is that I'm pretty thirsty, so I drink a *lot* of water. Eating 'adequate' (not excessive) fat has also helped with energy.
I'm hoping that your weight stabilizing is a good sign.
Please keep us posted on how this goes for you - Looking back on it, low-energy/stamina was a long-time issue for me, before I crashed, and it has been a long road back.
Sara
We are all different... but you're just a year younger than me, and just a few months behind me in the timing of your flare, so maybe there's something in my experience for you.
Plus - you sound as though you were in better shape than me before your flare - so you should be optimistic, in my opinion.
I also lost a lot of muscle. I had to up my protein intake to turn that around - more than I was accustomed to (and sometimes more than my husband, who's bigger and quite active). I also have stopped eating grains altogether, and eat very little added sugar. My other 'superpower' is that I'm pretty thirsty, so I drink a *lot* of water. Eating 'adequate' (not excessive) fat has also helped with energy.
I'm hoping that your weight stabilizing is a good sign.
Please keep us posted on how this goes for you - Looking back on it, low-energy/stamina was a long-time issue for me, before I crashed, and it has been a long road back.
Sara
Sara, I appreciate your response and I do think I may have to find a way to include more healthy fats. I weighed this morning and have dropped another 2 lbs probably due to battling the D last week. My GI told me to make sure I was eating equal amounts of protein and carbs, which I took to mean that I needed to increase the protein (we were looking at my eating log at the time).
At this point I think I'll just continue to work in some time on the treadmill, even if it's only 15 minutes, followed by weightlifting- probably 1 set of 8 general exercises-- until I see gains. Generally gains with weightlifting can happen fairly fast and you have to start using a heavier weight because the previous one feels too light.
When you say you've stopped eating grains, does that include rice? It's vegetables I haven't been able to increase in my diet-- or fruit for that matter. And with D now showing up, I've backed off the of the apples and green beans.
thanks again for your response
Carol
At this point I think I'll just continue to work in some time on the treadmill, even if it's only 15 minutes, followed by weightlifting- probably 1 set of 8 general exercises-- until I see gains. Generally gains with weightlifting can happen fairly fast and you have to start using a heavier weight because the previous one feels too light.
When you say you've stopped eating grains, does that include rice? It's vegetables I haven't been able to increase in my diet-- or fruit for that matter. And with D now showing up, I've backed off the of the apples and green beans.
thanks again for your response
Carol
Carol,
I'm able to eat a pretty good variety of fruits & veg, so it's not a deprivation for me to skip the rice. If your choices are limited, I think that's a different story. I really feel better with a less carb-heavy regimen. It has taken me some time to adjust my portion mentality for meat upward.
I hope your weight-lifting regimen helps. I think your interpretation of your GI's advice is a good one (to eat more protein), and will help in conjunction with weights...
Good luck and good health,
Sara
I'm able to eat a pretty good variety of fruits & veg, so it's not a deprivation for me to skip the rice. If your choices are limited, I think that's a different story. I really feel better with a less carb-heavy regimen. It has taken me some time to adjust my portion mentality for meat upward.
I hope your weight-lifting regimen helps. I think your interpretation of your GI's advice is a good one (to eat more protein), and will help in conjunction with weights...
Good luck and good health,
Sara
Carol,
As your intestines heal, your ability to absorb nutrients should improve, and you will get more out of your food, as your digestive system regains it's original efficiency. Working out burns a lot of extra calories, so you need to eat more to support it, because, as Sara pointed out, healing burns a lot of energy, also, and adequate protein is required for healing.
When I was recovering, and trying to work, (my job required a lot of physical labor), I sometimes had to drink a soft drink with sugar, after mid-morning, in order to get a spurt of energy to keep me going until mealtime, at noon. Not healthy, I realize, but we do what we have to do, to carry on. Early on, I tried supplemental drinks, such as Boost, Ensure, etc., but while they gave an energy boost, it finally dawned on me that they contained a lot of ingredients that I was probably sensitive to, so I started avoiding them. Most such supplemental protein or energy drinks contain far too many ingredients, to be safe for us. If a product contains enough ingredients, some of them are just about guaranteed to cause a reaction. These days, I try to avoid foods that show more than 5 ingredients on the label.
Tex
As your intestines heal, your ability to absorb nutrients should improve, and you will get more out of your food, as your digestive system regains it's original efficiency. Working out burns a lot of extra calories, so you need to eat more to support it, because, as Sara pointed out, healing burns a lot of energy, also, and adequate protein is required for healing.
When I was recovering, and trying to work, (my job required a lot of physical labor), I sometimes had to drink a soft drink with sugar, after mid-morning, in order to get a spurt of energy to keep me going until mealtime, at noon. Not healthy, I realize, but we do what we have to do, to carry on. Early on, I tried supplemental drinks, such as Boost, Ensure, etc., but while they gave an energy boost, it finally dawned on me that they contained a lot of ingredients that I was probably sensitive to, so I started avoiding them. Most such supplemental protein or energy drinks contain far too many ingredients, to be safe for us. If a product contains enough ingredients, some of them are just about guaranteed to cause a reaction. These days, I try to avoid foods that show more than 5 ingredients on the label.
Tex
It is suspected that some of the hardest material known to science can be found in the skulls of GI specialists who insist that diet has nothing to do with the treatment of microscopic colitis.
Hi Carol,
I lift weights and walk for miles as well as do yoga. I've found increasing protein and good fats (coconut oil or olive oil) and eat as many veggies and fruits as you can tolerate has helped with my energy. Protein is very critical to healing. 3 months ago it was all I could do to drag myself to work but I have much more energy now.
Brandy
I lift weights and walk for miles as well as do yoga. I've found increasing protein and good fats (coconut oil or olive oil) and eat as many veggies and fruits as you can tolerate has helped with my energy. Protein is very critical to healing. 3 months ago it was all I could do to drag myself to work but I have much more energy now.
Brandy
Hi Carol,
You ask a very good question. Last year at this time of the year, I found myself pretty much where you are now. I started the gluten free diet July 2010, and started losing weight while trying to ferret out my other food sensitivities. I continued to lost weight until it finally stabilized in February this year (down 23 lbs.). It has been stable since that time, and I'm a bit under weight, but feel healthy and strong.
The entire time while I was focusing on figuring out the diet I continued to do yoga, and that helped enormously. However, I still felt weak, fatigued and fragile. It was only this spring that I started regaining my muscle strength and stamina. After my weight stabilized, I started hiking, biking and boating in addition to yoga, and that got me back in shape.
A HUGE lesson we have to learn with MC management is how to be PATIENT. There are simply no short-cuts to getting better, unless we're fortunate that there is only one or two things (such as NSAID's or gluten) we have to eliminate in order to control the D. For the rest of us, it is a lengthy process, requiring patience and perseverance.
So my advise to you is to be gentle with yourself and listen to your body. If you feel drained, take it easy, and do some light yoga instead of the treadmill. On days when you feel better, you can step it up a notch. Since you are someone who likes to work out and do it diligently, you'll be amazed how quickly you'll get back in shape once the MC symptoms ease up.
Lots of luck to you.
Love,
Kari
P.S. I whole heartedly agree with the advise about increasing the protein - I try to make sure I get some protein in every meal I eat, even in snacks.
You ask a very good question. Last year at this time of the year, I found myself pretty much where you are now. I started the gluten free diet July 2010, and started losing weight while trying to ferret out my other food sensitivities. I continued to lost weight until it finally stabilized in February this year (down 23 lbs.). It has been stable since that time, and I'm a bit under weight, but feel healthy and strong.
The entire time while I was focusing on figuring out the diet I continued to do yoga, and that helped enormously. However, I still felt weak, fatigued and fragile. It was only this spring that I started regaining my muscle strength and stamina. After my weight stabilized, I started hiking, biking and boating in addition to yoga, and that got me back in shape.
A HUGE lesson we have to learn with MC management is how to be PATIENT. There are simply no short-cuts to getting better, unless we're fortunate that there is only one or two things (such as NSAID's or gluten) we have to eliminate in order to control the D. For the rest of us, it is a lengthy process, requiring patience and perseverance.
So my advise to you is to be gentle with yourself and listen to your body. If you feel drained, take it easy, and do some light yoga instead of the treadmill. On days when you feel better, you can step it up a notch. Since you are someone who likes to work out and do it diligently, you'll be amazed how quickly you'll get back in shape once the MC symptoms ease up.
Lots of luck to you.
Love,
Kari
P.S. I whole heartedly agree with the advise about increasing the protein - I try to make sure I get some protein in every meal I eat, even in snacks.
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Joefnh
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Carol improving stamina has always been a struggle since the MC and Crohns kicked in. I have noticed that by following a strict GF SF and 98%DF diet coupled with removing the items that the MRT tests showed I was sensitive to did help quite a bit both with energy and brain fog.
Additionally the meds I'm taking that suppress the immune system to help with the Crohns and MC have made quite a difference in how much energy I have and how I feel overall. I guess for me it's a combination of the diet and meds that has provided the most benefit. I am hoping as time goes on to be able to tolerate excercise on a more regular basis.
Joe
Additionally the meds I'm taking that suppress the immune system to help with the Crohns and MC have made quite a difference in how much energy I have and how I feel overall. I guess for me it's a combination of the diet and meds that has provided the most benefit. I am hoping as time goes on to be able to tolerate excercise on a more regular basis.
Joe
Joe
Carol,
Prior to my big LC flare last January, I had been doing Pilates 1x/wk, Yoga 1x/wk, strength classes and walking up to 4 miles at a time. The flare brought all that to a screeching halt, and I was able to do nothing for a period of time due to exhaustion. Over time, I am back to the strength and yoga classes, but am not able to walk much over 2 miles at a time.
I find proteins and fats to be key for my ability to exercise. Eating carbs makes me feel briefly OK, but then I crash and feel hungry and faint. If I want to walk, I need to make sure I eat a protein-heavy breakfast.
Prior to my big LC flare last January, I had been doing Pilates 1x/wk, Yoga 1x/wk, strength classes and walking up to 4 miles at a time. The flare brought all that to a screeching halt, and I was able to do nothing for a period of time due to exhaustion. Over time, I am back to the strength and yoga classes, but am not able to walk much over 2 miles at a time.
I find proteins and fats to be key for my ability to exercise. Eating carbs makes me feel briefly OK, but then I crash and feel hungry and faint. If I want to walk, I need to make sure I eat a protein-heavy breakfast.
Suze
Wow, thanks to all of you for your contributions. I really appreciate having enough feedback to see the trends in what works (like boosting protein and keeping it there while healing), plus I like to hear everyone's journey because it makes me feel like I'm probably going to be okay if I keep working on it. Honestly, I didn't give much thought to how much energy it would take to heal. It sounds like I shouldn't be surprised if it takes me several months to get more energy--- just in time for summer! 
Sounds like a good goal.
thanks again,
Carol
Sounds like a good goal. thanks again,
Carol
Carol, I had to really change my mindset about exercise when MC hit. I was a regular everyday exerciser until MC pulled me down. As I learned about MC and what it had done to me, SLEEP became my priority instead of exercise. For me, I needed the rest to recover and heal and had to back off trying to exercise at my former level. It seemed to set me back. Even now as I've built back up to what I used to do, I "check in" with myself and will skip the exercise if I feel it is better for me. Speaking of sleep, I should have been in bed an hour ago 
JoAnn
JoAnn
Courage is being scared to death, but saddling up anyway. John Wayne
Hi Sara,
Thanks for the kind words! Carol things will get much better but it will take time. Pre CC I was lifting 12 pound weights with my arms. For months I had to cut back down to 5 and even a spell of 2 pound weights but now I'm back up to lifting 10-12 pound weights. I still get more easily fatigued and am still walking a lot less than pre CC. My boyfriend tells me to keep "under doing." For yoga I have a goal of trying to go three times per week but the reality is I"m averaging about 1 class per week. My girlfriend who is a dietician advises it takes an enormous amount of protein and calories for the gut to heal. It truly gets better but one of the toughest things for me to come to grips with is the fact that friends and family have no concept of the time it takes to heal.
Brandy
Thanks for the kind words! Carol things will get much better but it will take time. Pre CC I was lifting 12 pound weights with my arms. For months I had to cut back down to 5 and even a spell of 2 pound weights but now I'm back up to lifting 10-12 pound weights. I still get more easily fatigued and am still walking a lot less than pre CC. My boyfriend tells me to keep "under doing." For yoga I have a goal of trying to go three times per week but the reality is I"m averaging about 1 class per week. My girlfriend who is a dietician advises it takes an enormous amount of protein and calories for the gut to heal. It truly gets better but one of the toughest things for me to come to grips with is the fact that friends and family have no concept of the time it takes to heal.
Brandy
Brandy, I'm with you on the weight lifting. 12-15 pounds for bicep curls pre LC and now... even 10 feels too heavy. And you are right. Family and friends don't get it, but then I don't think I get it enough to explain it to them adequately. What concerns me the most is that traveling somewhere wipes me. But i expect that to get better as I get more stamina.
Still I am grateful to hear from you and others that this is just part of the journey and what I'm experiencing is not unusual. That gives me hope.
thanks again,
Carol
Still I am grateful to hear from you and others that this is just part of the journey and what I'm experiencing is not unusual. That gives me hope.
thanks again,
Carol