Walking, Diabetes and the Causeway

10,000 steps a day to prevent diabetes, hypertension and joint diseases. This is what we are promoting at the Community Health Center. So, as they say, do as you preach, I make it a fact to take 10,000 steps a day.

With my step meter in place, music on and walking shoes on, I set out my journey into the long and winding road of Pohnpei. Oops, mistake, it is a long one but not winding, for today I decided to do my walking at Deketik road, a reclaimed area build to connect the airport to the mainland Pohnpei.

The decision for me to start my walking exercise started last year when I noticed myself to show signs and symptoms of Diabetes and was diagnosed to have it later on. Diabetes runs in my family. Two of my elder sisters already had it, my mom was diagnosed to have it way back in the early 80's and passed away recently due to diabetic complications, and her sibling had it also. My dad's sister, which is my auntie naturally, also has diabetes. So it is not surprising that I, having the genetics for diabetes plus the risk factors for it like weighing so and so pounds at a height of 5 feet 7 inches with a waistline of so and so...would have it.

Before the month of November of 2007, I always had a normal blood sugar reading. Though my body habitue is on the chubby side, even my cholesterol levels are within normal limits. Then came September of 2007. This is an event that I called Pigs Life in Guam. I was invited to participate in a symposium sponsored by the Guam Medical Society with a theme (ironically) Obesity and the adolescence. This was probably why they invited me, not because I am an adolescent but the other one.

I arrived in Guam on a Thursday afternoon and was immediately invited by a Filipino friend for dinner after checking in. The dinner was a buffet dinner and most of what they offered where the ones seldom seen or better yet, an expensive menu for everyday dish back in Pohnpei. With such a feast, who can resist the temptation of gluttony? So on and on I ate until about 9:30 p.m and they took me back to my hotel. Upon reaching the hotel I just lie around and watch TV until I fell asleep.

The following day, my phone rang at about 6:00 am and on the line was a good friend of mine from Pohnpei, Robert Nanpei. He was apologetic for not meeting me the day before as he had promised before he left Pohnpei 2 days before I did. Apology accepted, he then invited me for breakfast for which I obliged. He picked me up after an hour and brought me to another hotel which served breakfast, buffet style. Unlimited bacon, ham, eggs either omelet, boiled or fried, sausages, frankfurters, mash potatoes, potato grits, potato salad and the likes plus bottom-less coffee.

So again, I have sinned. I can't resist gluttony. We finished breakfast at around 10 am and I was again at the hotel a little past 10. I went around the lobby window shopping and walking by the pool and beach area to more or less burn some of the excess load. I went back to my room and noticed that I have a phone message. I later learned that it was the Manager of the Guam Branch of a Pharmaceutical supplier. I returned the call and was asked at what time I am free for lunch. So as full as I am that time I told him if we could do a late lunch and he agreed.

So at 1 pm of Friday we met and he took mo to another Hotel and where they offered lunch and guess what? Its buffet style! So for the third time in two days I have committed the sin of gluttony.

Later that afternoon, I noticed myself using the rest room more often than usual. At first I thought it was because of all the coffee and iced tea I drank the day before and the morning before. So I didn't mind it a bit. The Symposium started with a Welcome Party for the delegates and again dinner was served, buffet style. Ironic it seems that we are talking about Obesity and diabetes and here they are, the sponsors, giving us reason to be obese and diabetic.

So, for the fourth time and the 5th, 6th and 7th time I have sinned committing gluttony.

And since I have sinned, I have to pay for my sin. I started noticing the urge to urinate more often and I mean every 15 to 20 minutes! I also notice dryness of my throat which I attributed for my smoking that time, so I stopped smoking that day. But still the dryness of my throat persisted.

Instead of going back to Pohnpei after the symposium, I decided to go straight to Manila to attend my Moms 71st birthday. My sisters and I planned to have a big party that day to celebrate as one all of the family member who has his or her birthday in September. So again, a party, so again unlimited food so again gluttony.

After a week in Manila, I went back to Pohnpei. Still frequently urinating, I was thinking I hope its not UTI. With dry feeling of the throat, I was on denial that I was having Diabetes symptoms. I arrived in Pohnpei Monday morning and the following day I checked for my Blood Sugar, it was 288 mg/dl (normal is about 110 mg/dl)! I started exercising and going on a diet since then and after 3 weeks, my blood sugar went a little bit down to 248 mg/dl. After consulting with my fellow Physician, I started my diabetes medication. I was placed on a combination of medications for my diabetes which I took loyally. After 2 months, my blood sugar level was down to 178 mg/dl level which is still very high. So I decided to take part in the Health Center program of 10,000 steps a day but was not able to maintain it. My blood sugar level was up and down for most part of the year.

About 2 months ago I decided to really do it everyday, and with frequent cajoling and inspiration from a good friend of mine at work, I decide to start my 10,000 steps a day activity, and boy it gave me good results. 2 weeks of daily walking, I loss 2 pounds and my sugar level was at the range of 130 - 140 mg/dl. Feeling good about it, I maintained my daily walk and loss another 2 pounds in a week time. This and a bit control of my diet, my sugar level was at 120 - 130 mg/dl. Presently, I lost about 5 pounds and my blood sugar level is at a manageable range and the good thing about it is that was able to use my old clothes which I kept for quite sometime now because it was too tight then.

So until now I do my 10,000 steps a day except of course if weather is not permitting. I usually start off at about 5:30 in the afternoon when traffic is lesser and walk my way to the reclaimed area in Deketik going to the airport area and back to Kolonia Town. The causeway is straight road bounded on both sides by sea water and have a good view of the famous Sokehs rock. Fewer cars pass this area at this time around so chances of being side swept is low. The side walk is soft with grass on the first half of the road turning into a gravely sidewalk as you near the airport area but with more trees on the sides. Also at this time of the day, the area is breezy so sometimes it's very hard to build up a sweat.

Walking through the straight road of Deketik you would also see and meet other people who do their regular walking exercises. The person you will meet on day one will be the ones you ll meet on all the days you do your walk.

When I do my walk I usually listen to classical music on my portable music player and it fits the scenery at the causeway. Listening to music such as Adagio, Mediation song, Mozart Concerto No. 21, Pachelbel's Canon in D, Nocturne, On Golden Pond to such songs as Girl From Ipanema really makes the walking exercise more like a relaxing activity. And the mood is not that stressful.

So what benefit do I get from this, again walking does control my blood sugar, helps me loose weight and overall makes me feel good inside myself. So go on and start your own walking exercise, alone or better yet tag along somebody so you can chat while walking.

Enjoy.....