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Submitted by kavita behl on 2 August 2018
On the left an Indian woman in a pink dress and white scarf who was over weight and on the right a trimmer version woman in a white and yellow top and black pants

Kavita Behl, 53, who was diagnosed with high levels of uric acid causing excruciating pain and swelling in her feet, got back her health with a strict walking regimen and disciplined diet. Her mantra now - Be positive and Keep walking. 

My problems started two years back in May 2016. I had developed swelling and pain in both my ankles and feet. The pain was so acute that I was not able to put my feet down. I had to go to a doctor. After a series of tests, I was detected with high levels of uric acid in the body, a condition known as hyperuricemia.

The doctor prescribed some medicines to control my uric acid. He also advised a diet with less protein and asked me to lose weight. If you are overweight, your body produces more uric acid and your kidneys are not able to flush it out. 

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Fifteen years back I was absolutely fit and healthy. I had lost 16 kg with aerobics and strict diet. But since my mother-in-law was bed ridden I had to be with her 24×7. That took a toll on my health as I neglected myself. There was no time for any exercise or to be disciplined about my diet. My cholesterol levels had risen to high risk level. My weight had shot up to 87 kgs. It was after my mother-in-law passed away that I had time to take care of my health.

My Changed Diet 

Before I went on my diet, I just ate anything and everything that was handy, never ate on time. I love sweets, and there were many occasions when I would skip dinner to have a big bowl of ice cream.

Now, as part of my diet

  • I have been off sweets and fried stuff.
  • I have decreased my gluten intake, and included bajra, jowar, ragi in my diet. 
  • Breakfast is poha/upma/idli/dosa/parathas without oil or ghee.
  • Lunch is any vegetable with bajra/jowar or ragi chapatti
  • Dinner is very light like a soup or a bowl of mix veggies.

Personal Tip: When I meet friends or eat out I order a salad or a clear soup. Some good restaurants make your dish with less oil on special request. When I attend weddings I have my lunch or dinner at home and go.

Walking workouts

Since the last one and a half year, I have been walking 6-7 kms 6 days a week. If I get time in the evening, I try to walk for another 2 kms. Thrice a week I also carry weights with me while walking. I just carry half kg dumbbells in each hand every alternate day while I walk. Adding weights to your arms helps give your upper body a better workout. But I don’t just walk with weights in my hands, I also keep lifting them while walking.

The Positive Outcomes Multiply

When I started walking, my target was to lose 5 kgs. As I am going through menopause, the weight loss was very slow. It took me almost 14 months to lose 7 kgs. Other health parameters also improved.

  • Uric acid has come down from 6 to 4.5 
  • Cholesterol has come down from 296 to 220 
  • My size has come down from XXL to XL 

Now exercise has become mandatory for me. I promise to continue walking and following a balanced diet to maintain my weight and good health. It feels great to be light and fit. But my target is to lose another 3 kgs. My husband has been very encouraging. He too has been recommended to go for walks, as he has diabetes. So we both go for walks together. 

Keep walking and be positive is my mantra. If I at 53 and going through menopause can set goals and targets, anyone can.

Stay fit, healthy and happy!