Look after yourself
Had a life-changing experience last Thursday. I had my blood pressure checked for the first time in five years. Always thought I was fit and healthy. I exercise, don’t smoke, drink only at EFL conferences and watch what I eat.
But then I keep forgetting my profession, for all that’s great about it, is usually in the top 5 of the world’s most stressful jobs. More on why in a later post.
When the nurse read my blood pressure reading and asked me what medication I was on I was a little surprised. “None,” I said. She told me my BP was 175/104. Those numbers meant little to me but I wanted to know more after another nurse, a nutritionist and a doctor told me the figures were seriously high. The doc said he’d fast-track me to see a specialist cardiologist.
http://www.edrugsearch.com/edsblog/wp-content/uploads/2010/02/high-blood-pressure-hypertension.jpg
The first Internet result I looked at on the search “blood pressure 175/104” said: “You shouldn’t be in front of the computer reading this; you should be at the ER.”
I thought about those numbers and how my job, websites and everything related might influence them. I suddenly realized there were many stressful aspects to my life. Work, maintaining 8 websites and wanting to make 18 more, the worry of how much adblocker add-ons and software (another future post) are damaging the future of my sites (and the free web), making conference presentations and workshops, getting blog posts done “on time” etc. etc. etc – things most of you reading this will readily identify with.
I always thought I was indestructible. Being told you have high blood pressure and what the dangers are shattered that illusion.
I spent the weekend having a serious think and immediately changed my life.
Below are some things I hope you think about
Sleep management
Manage to get lots. Go to bed earlier. Wake up later. For years I’ve been getting up way too early (4.45) and going to bed too late. I’ve always thought napping was a waste of time (silly me).
Exercise
It’s vital to good health. I exercise a lot. Wonder what my bp figures would be without it. Join a gym, park as far away from school as possible, walk and tell your colleague upstairs instead of mailing him/her. Get out of that chair in front of that computer.
Eat well
I’ve immediately cut down on salt, started eating walnuts every day and have vowed to say farewell to Ronald and his unhealthy fodder. Packed the supermarket trolley with fruit from all over the world, a kilo of walnuts and oily fish. I do like a nice walnut 
Coffee
Drink less. I had to cough out the number 15 when the nurse asked me how many cups a day I drank. She stared at me. I immediately cut down to two a day and will stop altogether in a few weeks. The nurse said I shouldn’t go from 15 to zero overnight. Day 3 on two cups a day. Don’t miss it. I think I’m sleeping better, but early days.
Say ‘No’
I’ve spent my career saying yes to whatever came along – new courses, promotions, projects, workshops… Naturally, I’ve learnt loads and done lots. I’ve come to the conclusion it’s OK to say no. It gives you more time to spend making other things even better. Saying no can greatly and instantly relieve stress.
Play time
Play more with your students in class. Aim for fun. Whatever the lesson content, it can and should be done with fun. Enjoying your classes more will reduce stress.
Rant
Don’t keep things inside you. If you’re fed up about something, tell someone. A problem shared is a problem halved. There was a laughter club at my old college. I think a rant club might be interesting.
Get out more
All work and no play makes Jack (and Jill) a dull boy (and girl). Nuff said. Get away from that computer.
Think health
Have check-ups more regularly. Especially if you’re the more experienced and wiser side of 39.
Share the love
Spend longer with the ones you love. Hug them more and longer.
A great site for basic info on blood pressure and what the numbers mean – click on the picture below:
Will keep you posted on this post on visits to the cardiologist.
Tags: blood pressure, Health, walnuts
Thank you Kirsten,
Ranting is good. Gardening is good too. I really miss the two gardens I had in Japan. They kept me fit and I loved sitting in them and looking at the mountains and lake in front of my house – that was a real stress reliever.
Thanks Aniya for this comment. I wonder how many teachers there are whose health is suffering because of online lures – Twitter, blogs, facebook, making sites… It’s all fantastic stuff and probably great for the mind. The cardiologist I saw yesterday told me the aches in my sides, the tension behind my eyes, neck ache and headaches (makes me sound like an old man :-0) were probably due to sitting in the same position for so long in front of the computer. He told me to get up every 40 mins and stretch and exercise. Of course, common sense advice – now to put it into action.
‘Don’t stop until you drop’ – Many of us can identify with this, such is the compelling nature of being creative and productive on our computer. Again, need to follow doc’s orders and drop what I’m doing more often.
A health and exercise (but with exercise books) post could well be called for. A fine use for all those heavy books we ask our students to carry around
Keep well and caring.
Dear Sean,
Thank you so much for this post and nice tips!
I used to drink several mugs of coffee per day from the age of 15 till 28 and sleep 5 or 6 hours per day, now I have problems with my heart and blood pressure.
Teaching people is immense work, sometimes it swallows us completely and we forget about ourselves.
Take care, Sean and thank you once again for sharing this with us)))
I simply love the idea of #plnrant
Why don’t we start some time soon, lol
[...] quality of life as teachers. I started off by reading out Sean Banville’s excellent post on “Teaching and your Health” and my response to it, a sobering wake-up call to us all. It was a nice way of introducing blogs [...]
Hi Sean! It’s only the first time that I could send a message to you and more so, regarding this useful blog. I have been using your sites for Koreans online for quite some time now and I must say, they’re very informative. I would also like to commend you for this blog, because this is what my colleagues and I experience a lot in our workplace, especially because our boss is a Korean national and differences in culure and a lot of things can be a source of stress.
That idea about a rant club? definitely a possibility
Oh and by the way, it’s good that you have realized the importance of health in your life and not just work to death. Afterall, we can’t achieve or even do anything without our health. I have been working out for 9 years now and I’m a fitness enthusiast and an aspiring fitness professional. If I could help you with your fitness goals and concerns, do email me. I’ll be glad to do so. thanks again for the blog and do take care!
Just turned 33 and can see exactly what you mean.. Thanks for what could well be a life-changing post.
Thank you Marian
I’ve made a few changes in my life and already feel healthier. I’ve cut down on coffee from 15 to 2 a day, much less salt, much more fruit, salad, fish, walnuts, garlic… more sleep, going to work one instead of two hours early. It has all helped. The test will be next week when I get my 24-hr bp checker machine.
Good luck:-)
Thank you Ricky – You are very kind to offer your services. I do get a lot (?) of exercise – 30 mins a day on an exercise bike – keeps my weight down to a healthy level and it gives my heart a great workout.
Go for the gardening mate … (as well as cutting back on the caffeine). Jasmine coming out at this time of year combines perfectly with a peppermint tea (or three) and laughter of children playing in and out of the garden / pool.
Hey Sean firstly thanks for all the helpful material you have been providing. I have a couple of suggestions for you if you don’t mind on ways to relieve stress and improve health. Meditation is a great stress reliever and reducer. I try to practice every day and find that I am a much better (and less stressed) teacher when I practice. Much of it involves breathing which in turn slows down life. I am vegetarian as well and truly believe in the health benefits but I am not one to preach too much about the subject so if you are interested in more about the subject feel free to contact me. Moderation is the key! Good luck and hope you have much better health. You can see more from the slow lane in life… smell the flowers
Thanks Evan – now in search of an allotment in Abu Dhabi
Have started drinking green tea again.
Children laughing and playing is undoubtedly the best.
The coffee can really make the heart race, obviously. I think you’ll find yourself much better with two cups a day, but you really ought to try to check your bp without caffeine in your system. That will give you a clearer picture of where you are. Thanks so much for the websites,
and take care of yourself!
Sean- First off, thanks so much for all of the materials you create. The volume is truly superhuman, so I’m not surprised you’ve been pushing yourself a little too hard. Just a word about that bp, caffeine can def. increase it and give a distorted sense of your overall health. Next time you’re checked, try to do it without caffeine in your system and you’ll get a more accurate picture. Noticed you have a similar fitness fix to mine, 30 mins on the bike. Good luck with the life style changes! Gary
Thank you Gary. I now only drink two cups of coffee a day – both before 7.30am. I’m sleeping more and doing a few other bp-reducing things. Feel much better. Nice to feel tired for once when I go to bed
Hopefully can avoid meds – will see the specialist again on Sunday. He’ll give me the verdict on the 24-hour bp monitor I had to wear last week.
Best wishes to you
One of the biggest factors I find with regards to insomnia, and possibly blood pressure, is having to teach evening classes. For the past 16 years, I’ve managed to avoid it. However, since starting to work for myself, I’ve had to do evening classes and I find that I spend all day thinking about what I’ll do. When I eventually get home, it takes a few hours to wind down which means the earliest it’s possible to get to bed is midnight. Normally, it’s two or three – add some bedtime reading and it’s already morning. Does anyone have a solution?
Hi Sean,
Good to hear that you are taking your high blood pressure seriously. It is known as the “silent killer” because it creeps up to high levels and we never even know it…until we have a stroke or heart attack. It is also not only the purview of the middle aged and elderly anymore, as young people in their 20s are being diagnosed with hypertension.
Thanks for you new site. I use it off an on in my classroom because I think it is very important for students to be able to read and understand a news story in English. I also recommend your site to my students who want more practice on their own.
Take care and de-stress!!!
[...] searching for an idea on how to keep our body healthy while teaching, I stumbled on a site that gives idea and tips about teaching and health. Below are the tips and ways to keep us healthy [...]
My wife of 34 years divorced me, I resigned my weekend job, finally quit my full time job, sold everything, paid of all the debts with the money left from the divorce, and moved to Bangkok to teach. I threw away the four medicines (thyroid, blood pressure, cholesterol, and potassium).
Been here three years – climbing pedestrian bridges, drinking four cups of coffee in a week, eating fruits, vegetables and a little meat now and then. Sitting, laying, walking, traveling and so many other activities with my significant other and loving the life I now have.
I drop 20 kilos in these four years and sorta trying to lose 10 more. Teaching truly is stressful, but making it fun and enjoying teaching makes the negative stress managable. Classes, like my apartment, are on the fifth floor and at 61 years old I still run or double step up them every day. Sometimes I cheat myself and take the lift at school but I don’t have that choice at home.
Remembering the high stress back home and reflecting on my new life I say get out from under whatever slavery is holding you, slow down, eat right, enjoy life with someone who is important (in a loving way) to you.
And dance, love, live life to the fullest for much much longer than you would have
Great advice Mike – am on my way to taking much of it.
Thank you too for sharing this story – I hope it encourages more people to think about changing their life and living the way they want to.
PS – Leave those elevators alone