Q. I’m a 72-year-old woman who has always tried to take decent care of myself. I watch what I eat, walk when the weather is nice, and keep up with the grandkids when I can. But for the past couple of years, my cholesterol levels have kept creeping up. My doctor mentioned medications, but I’d like to try making some real lifestyle changes first.
To be honest, I’ve been feeling more sluggish lately. I want to feel lively again, and not like I’m just sitting on the sidelines. I want to go to my book club without worrying that my brain feels foggy. I want to go to my grandkids’ soccer games this fall without feeling sluggish. I want to live my life without worrying about the damage my high cholesterol is doing to my body.
I recognize that age changes things, but I refuse to settle for feeling unlike myself all the time. What are some changes I can stick with? Do you have any tips that can help me feel like myself again?
A. First of all, thank you for writing. Your letter hit home with so many women who’ve quietly felt the same way, like their spark has dimmed a little and they’re ready to reignite it.
You’re not alone, and yes, there’s a lot you can do to help lower your cholesterol and feel more energized again. Here are a few tips to help get your health back on track.
Let’s start with diet. Instead of cutting everything out, focus on adding heart-healthy foods. Focus on foods that are high in fiber and protein, such as oats, fiber-rich cereals, lean meat, and beans. Include fatty fish, like salmon or tuna, a couple of times a week. Add more fruits and veggies to your plate, especially berries, leafy greens, and apples.
Next, let’s talk about movement. You don’t need a gym membership or a boot camp. Aim for 30 minutes a day of anything that gets your body going. Walking, swimming, dancing in the kitchen, it all counts. If you can’t commit to 30 minutes in one session, try three 10-minute chunks throughout the day. This is an easier approach to ensuring you’re moving enough, especially if you’re feeling lethargic.
You mentioned feeling foggy and having low energy. Make sure you’re drinking plenty of water, getting seven to eight hours of sleep, and limiting processed sugar. These small changes can help clear that mental haze.
Lastly, be aware of your stress levels. Chronic worry or feeling overwhelmed can raise cholesterol, too. Try a few minutes of deep breathing, stretching, or even journaling each day. By taking the time to slow down and assess your approach, you may find that you can achieve your health goals sooner. This reflective pause allows you to make more thoughtful decisions, leading to more effective and sustainable progress.
If your next labs still show high numbers despite your efforts, that doesn’t mean you’ve failed. It just means your body might need a little extra help, and there’s no shame in that. Talk with your doctor about further steps you can take to help bring your cholesterol levels into a healthy range.
Remember, you’re doing something powerful by choosing to live better, not just longer. That kind of change starts one day, one choice, one walk at a time.
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