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

03/12/2025

When packing for this trip we were determined to travel as lightly as possible. It was quite a thing then having to add 350 tablets to the case (I take 10 tablets per day). It wasn’t that they were heavy, it was just odd. I also know that there are others who must take even more with them when they travel.

Our plan was to stay for a minimum of one month. Mission accomplished, we got 36 days.

I am now beginning to believe that the meds are working. There were maybe two little incidents when my heart reminded me that care is needed. Otherwise, and please pardon the pun, it never missed a beat.

Well, not that I noticed at any rate. This week I am back at a new cardiac rehab series. Tomorrow I am at the hospital to have a holter monitor fitted. Over the following 24 hours this will measure my heart rate.

In that sense then we are now home and back to “normal” living.

We are also mightily determined to keep and further develop some of what we experienced. It was a most fabulous trip, with much to reflect on. I’ve described it to family and friends in a number of ways; a reset, a replenishment, a refreshment, a release even.

The word that most describes it however is transformative. There is plenty still to unpack then.

More soon.

Cheers for now

Paul

05/11/2025

Speaking Spanish as much as possible is important to us on this trip. So too is sampling new things to eat.

The wonderful range of tapas and their modest pricing sure helps.

So far, amongst other things, we’ve had a pork cheek stew, cold black pudding, a cut of cheese with a seriously salty anchovy on top, tuna tartar - all were top notch nosh.

And yes, we’re ordering in Spanish - well, our version of it!

For quite some while now I’ve also been working on eating less and eating better (it’s a cardiac thing).

Thinking back I see that I used to tuck away some large plates of food. And at top speed as well.

This big plates of food thing is part of a phenomenon known as “portion distortion”. There’s a link in the comments to a British Heart Foundation report on how food manufacturers, retailers and others have contributed to the phenomenon.

It’s not on them of course. I am totally at cause here.

Here in Cadiz, having 2 or 3 tapas between us, late afternoon, has become one of our regular evening meals. This will continue when we get home. Along with smaller plates of course (already begun).

Lifestyle and changing some long running habits is a top priority now. In this case, accepting home truths and revising portion sizes is certainly a change that will make a difference.

Cheers

Paul

11/10/2025

In recent times I’ve noticed a few more people wearing masks. Interesting I thought. I’ve now joined in.

Friday week ago we were walking through Edinburgh Airport. Up ahead a man and a woman approached. When about 10 yards or so away, the lady began coughing. It was a dry, raking cough which had her nearly doubled over.

Much like the one I have now!

On Monday the lurgi landed on me. I called it a cold. Interestingly, Una called it a flu. No matter. I felt, and still feel pretty grotty on it. This week has been mostly bed to armchair, armchair to bed.
This whole business got me thinking about how some things might actually be worth holding onto.

I went out for a very short while yesterday, mask on. Yes, there were one or two odd looks.

It could have been the lady in the airport. It could have been on the packed flight to and from Edinburgh, or the busy restaurant where we had lunch. I’ve no idea where I picked this up and it really doesn’t matter. Cold or flu, my goal when this is on me is to make sure that I don’t pass it on.

We are now in the cold/flu season. You might well have a packet of masks tucked away somewhere. Might be worth having a look see and hunting them out.

06/10/2025

The pilot came on the intercom. “There might be a few bumps but once we’re up it should be smooth,”

That is the last thing I heard. Concerns about storm Amy completely dissolved. Just as the wheels lifted off the ground that was me, out like the proverbial.

And as is my habit, I rejoined Una, back in the waking world, moments before the pilot said “cabin crew, 10 mins to landing.” And there we were, landed in Edinburgh for a weekend stay with one of our sons.

Power napping is an important part of life for me now. It is absolutely good for my health - mental, emotional and physical. If it’s something you’d like to learn to do, do please get in touch.

Cheers

Paul

04/09/2025

“Without data you are just another person with an opinion.” That quote from data scientist, W. Edwards Deming, totally describes the key message from Tuesday’s meeting with the electro-cardiologist.

The visit was inconclusive, the view however was magnificent.

The heart rate spike events that I get cannot be dealt with until we have better intel.

A Holter monitor test is being arranged. This is a small, portable device that continuously records the heart's electrical activity (ECG) for 24 hours to a week. It provides a detailed record of the heart rhythm over time, unlike a standard ECG which only captures activity at a single moment.

I’ve had one of these before. It didn’t show a whole bunch.

I might go ahead and upgrade my watch to one that records ECG. This is not a medical grade device - I fully appreciate that. It might though give the medics some further background information.

Do you wear a watch that tracks your activity, up to heart rate and ECG? Did you go this route for fitness or for heart health reasons? Do you find it useful?

I am keen to hear back about how you use it and what benefits it gives you.

Cheers for now.

Paul

02/09/2025

Mondays Will Not Be The Same

Yesterday I attended the Cardiac Rehab class for the last time. That’s me, all done.

It’s up to me now to implement what I learned and to lock in those key exercise routines that will help my heart.

This post is a huge public thank you to the team that so warmly welcomed us in, were always in tip top form and who looked after us so, so well. In the last three sessions I had a “spike” in my heart rate. They attended to me immediately, patiently and kindly.

This team of 4 go about their business week in, week out. Given the high incidence of heart disease here, they will never be short of people to help.

I must also mention those fellow attendees that I most connected with. Physical co-ordination was a key for some of the exercises. I was never good at that. A couple of class mates kept me right.

And as we all agreed, in the nicest possible way, we hope never to meet in an NHS setting ever again.

Thanks everyone

Cheers

Paul

31/08/2025

💤 The power of a power nap…

After some decent walks on the previous 2 days, on Friday, we set off on the coastal path to Hollywood. With my splint on, walking stick at the ready, I was determined this time to set a new personal best. And I did, knocking 10 minutes off my previous best. No heart rate spikes, no stops, just a good, solid decently paced walk.

The afternoon told a different tale. It all caught up with me. The walks, and not having taken any account of being just home from hospital, all combined. I was properly pooped.

I pushed on for a while and then realised, resistance is both silly and futile. I took a different option: coffee, two alarms (my watch and my internal clock), and a quick nap.

Within a minute or two I was out cold… and woke feeling refreshed, restored, and ready to go again.

Sometimes the smartest thing isn’t pushing through — it’s resting well.

👉 Do you nap? If so, I’d love to hear if it works for you too.

28/08/2025

Back walking again after hospital, and my first walks have been full of fresh air, soft rain, and small joys.

My first solo outing was yesterday morning, walking from Marino, down to Seapark and on to Holywood (where the most recent excitement happened last week).

Did the walk, no problem.

Out again early this morning, different walk this time, longer. Again did well, no spikes, excellent pace.

The plan now is to walk more. And I’ll be doing it differently. The pace at which I walk, the length of my stride and my heart rate will enjoy more attention. I will still enjoy the fullest sensory experience - the sights, the sounds, the smells, the feelings.

Yesterday I especially enjoyed walking into a stiff breeze and watching the small waves at Seapark.

It was raining when we went out this morning. Walking through Crawfordsburn Country Park we both noticed how the rain somehow intensified the colours of the trees and plants. Una especially noticed the silence.

It was a lovely walk, also managed to go at a decent clip.

Do you walk much, often? If you do, what’s your favourite walk? One that always lifts your spirits?

Cheers

Paul

26/08/2025

Funny how silence can sometimes feel louder than noise…

It’s the treadmill cardiac test today and I am so hoping they find something.

If they do and it’s something they can fix I’m told they’ll go straight ahead and do that. Depends what they find.

If they don’t find anything, the consultant has a couple of ideas about how to proceed.

Today is also a change in the routine. Being in hospital this time has been different. I have plenty with me to work on and read. Focusing however has been difficult.

It might be that I’m in a room. It’s lovely, really very good. At other times when I’ve been in hospital I’ve been on a corridor. Somehow and strange as it might seem, that suited me better.

Perhaps I’m odd.

I’ve had lots of visitors. Family and friends. The nurses are in and out quite a number of times a day. And then of course it’s meal time. You know how getting something to eat on a long flight is such a highlight. This feels similar.

The thing is, when the door and blinds are closed, there is a sense of separation.

I truly do not mind being alone with my thoughts. The fact is, I quite like that. Somehow though, this is different. Even when at school studying in silence was a challenge. I like noise.

So long as it is contained and, sometimes, only so long as it is noise of my choosing.

What about you? When concentrating do you need absolute silence? Or like me, you need something else?

I’d love to hear your thoughts — silence or noise?

Cheers,�
Paul

24/08/2025

Spikes in my pulse are part of my life now. I pretty much know what to do.

That was until Friday morning. This one was much different. It lasted 30 minutes or so and was also at a higher level than normal (continuously around 155 beats per minute). Getting a breath was “tricky”.

After I’d settled I was then heading to catch a train home.

We weren’t done! It was like someone said, “here chief, try this out.”

I felt everything go off a bit, you know, system shutdown imminent. I saw a lamppost and thought I’ll lean on that. Nope, I actually needed to hug the darned thing. Everything sort of went offline and I thought “oh oh, not good.”

Happily this passed quickly. A very kind lady, a stranger, stopped to help me. We got in touch, first with one of my sons and then with Una.

Next stop, the Dundonald Ritz (The Ulster Hospital). I’ll be here until Tuesday at the earliest.

The medics will do their marvellous work. I trust them. Indeed the consultant has just called for a chat. We already know that my heart is in good shape. It’s the electrics that are off. Finding the exact issue is the tricky part.

I’m satisfied that I am not at risk. It is darned annoying though.

So, thinking about what might change both in the short and medium term I have concluded that as always I must play an active role in whatever treatment plan now develops.

That does not mean sitting back, a passive onlooker. There’ll be changes to make. And in that regard there is loads that I can do.

Those that know me will also know that sitting in a hospital with not much else to do means that I’ll have more on these themes in the next short while.

Cheers

Paul

21/08/2025

Out for a walk last evening we decided to go to what we call the Farmer’s Road (no idea what the actual name of this path is).

The very moment we turned off the noisy dual carriageway Una commented on how, not that long ago, I wasn’t able to do this walk. It simply wasn’t an option.

She was exactly right.

A lot has changed in 3 years though. I can now do much more than I initially thought or hoped would be possible.

Like many of you I’ve quite a collection of strategies for finding my way through. One is music, I’ve this mental jukebox that is always playing.

Whether I’m working, studying, driving - it makes no difference. There is always music around - either in my head or from some device or other. It’s been like that since I was really young.

Just recently and whilst again out walking, I caught myself humming the chorus of “Keep Right On To The End of The Road.” No idea why, or indeed where I first heard the song. It was in my mind again last night.

I’ll be keeping this one near the top of the mental jukebox playlist. There’s a link in the comments so that you can listen to the composer, Sir Harry Lauder, singing it.

Have you a mental jukebox? When working, concentrating, walking, working out or whatever, do you hum or whistle a tune? If you do, have you any especial favourites? And if you have could you share an example or two?

Cheers

Paul

19/08/2025

Back pain kept me up at night. And then I found a simple solution.

One evening, when my pain was at its peak, I tried something I’d found on the internet: holding my breath. I knew some things about breathing but hadn't applied them in any real way. Holding my breath, it sounded simple. And I needed something. To my surprise, and delight, it helped. Since then, and borrowing from a range of sources, I’ve adopted a simple 4-step breathing routine. One that I still use today.

It’s simple: breathe in… hold… breathe out completely… then pause. Some of you will already be familiar with this. It might be new to others.

This process, along with colour breathing, has become one of my most reliable tools for easing pain and quickly getting to sleep. Honestly, a few times running through this and that’s me, off to the land of nod.

I’m now weaving these approaches into my Pain Relief Without Pills program, alongside insights from James Nestor’s excellent book, Breath.

If you’d like to try this routine, or just chat about how breathing might help with pain relief, I’d be delighted to hear from you. Send me a message or comment below.

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