Health scare has kicked me in the butt

[Sweetthicthighs]

To start I've never been a big lass always slim till obviously I started to have a family, I've struggled to loose weight since till I had a moment were I lost 3 stone before I fell (unplanned) pregnant with my 4th boy. I do Infact have body dysmorphia so I'm extremely self critical, I mostly hide myself under large clothes I never get clothes that fit because I hate my body!.

So last night I had 1 glass of red wine that was given as a birthday gift I thought why not its Been awhile (i don't often drink alcohol only if its given), I got half way down the glass and my heart started to race it felt like an anxiety attack which I suffer from, I looked at my watch and it said my heart rate was 173bpm which then i ended up having a panic attack because it scared me my heart was pounding I felt dizzy, hot and sweaty, I know alcohol elevates heart rates but surely not to that extent? . Anyways this morning I've woken with the "I need to sort my crap out" I've given myself a health scare sorry if I'm being over dramatic but my health has always been the back bench of things it's hard to look after myself 4 kids, work busy lifestyle my partner helps when he's not working. My current weight is over 12 and a half stone I'm 5ft 3 so I'm well over my healthy weight I just need some words of encouragement, I'm so down hearted, deflated that I've gotton myself into this situation 😢.

Might you be perimenopausal?
I don't think you can ascribe your racing heart to obesity - your BMI is higher than ideal but not in danger zone.
See the GP. Look at smart watch data, any other racing heart episodes?

Fwiw wine raises my heart rate for hours - but from 65 bpm to 75 ish, not into the 170s!

You can make healthy changes to your lifestyle to feel better and lose a bit of weight. I had a similar kick up the bum years ago when I realised I got breathless eating. Then my stepdad had a heart attack. Then I saw a documentary on people who lost limbs and needed surgery to deal with their obesity. I was 14 stone and by being strict with what I ate, as well as taking up exercise (boot camp style - gave me a proper all round workout), I got down to 9 stone. Admittedly I'm now up to 11 but bordering on a healthy weight again (and I have breast cancer so now isn't really the time for dieting!). Cut out takeaways and the fatty booze (replace with something like vodka and a diet mixer). Cut out fatty cakes and puddings. Look online for healthy but filling recipes. Fill your plates with veg. Constantly keep your goals in mind and be disciplined. You CAN do it.

Apols OP. Just reread and see you don't usually drink so I wouldn't worry about the odd glass of red wine.

I'm only 33 it's not perimenopausal I'm still pretty bang on with menstruation ect, being obese can elevate your normal heart rate higher hence why I mentioned my weight issues, my app shows my resting heart rate is around 73bpm to 122bpm so this one time of over 170s scared the living crap out of me. I can only see a GP if it continues which it's not so I just need some encouragement to get things moving, anyone no any light exercises to start me off?.

I wa where you were a decade ago. I started with Jillian Michaels 30 Day Shred. It took a while before I could do it without feeling sick.

What I loved was her motivation to get fit because you love yourself and the people around you. Eventually instead of exercising because I hated my body I got to a place where I exercise because I love my body and the amazing things it can do.

I also did C25K, which was difficult because running in public when you’re a slightly overweight woman is daunting.

Goid luck, I hope you have a wonderful fitness journey and are in the same position to support and encourage others in 10 years time.

Thank you do much a reply I needed to see!, someone in my family had a heart attack and they were just as big so when my heart rate went as fast as it did I just panicked, I'm going to download an app to help me get by I don't actually like alcohol so it's easy to drop it altoghter, thank you again 😊

Oh wow well done you!, I was crying writing my thread so that's lightened things up for me, I just want to feel and look great and healthy, looking at myself I'm not me anymore, I will give it a look up and get starred as soon as I can! Thank you!

Start with something small and build up. Better to do a couple of 5 minute workouts a day then build up to 10 minute ones, then 20s and before you know it you are doing an hour a day.

Things like on youtube.

Maybe start the day with a you tube 5 minute yoga wake up. Yoga with Adrienne is great.

There are loads and loads of 5-10 minute HIIT and weights workouts on you tube. Watch a few and bookmark the ones you think you'd enjoy at your current fitness level.

Build into your existing routine some extra movement. I do 20-40 squats every time I brush my teeth, 20-40 high kicks while waiting for the kettle or the microwave. It doesn't sound much but it keeps your muscles engaged.

Downloading an app is a great idea. I used My Fitness Pal. It's not 100% accurate but it broadly kept me on track in terms of ensuring I wasn't eating too many calories.

As someone who had post-natal anxiety involving panic attacks, and a health scare (very high bp), I totally get how you're feeling. I also find alcohol doesn't agree with me so well these days.

Please try not to panic about an isolated incidence of increased heart rate. Lots of things can briefly raise your heart rate - it's normal for it to vary. Definitely avoid alcohol if it makes you feel that way. Just be kind to yourself and your body, do some exercise, drink water, eat lots of fruit and veg and cut down on highly processed foods if you can. Don't go OTT or you'll fall off the wagon!

OP, a resting heart rate of 122 bpm is very high. At your age, it should be 60-100 bpm (lower generally if you are fitter).

I think you should make a GP appointment anyway to talk about heart health. In the meantime eating better and a gentle increase in exercise would be a good idea.

Have you checked your blood pressure lately, or had a blood test for cholesterol? All these things are linked - overweight = eating too much = probably high cholesterol = reduced blood vessel size = heart has to pump harder = high blood pressure. I found that out a few weeks ago.

I'm 63M but it was still rather a shock. I ended up on pills for the blood pressure and cholesterol. Although it seemed like a big deal for me, actually I found that many of my colleagues and friends are already on BP pills and it's just "normal", no-one really talks about it.

I haven't gone on a diet (yet) but fast on 16/8 basis so I have breakfast at noon and main meal in the evening. It keeps me a little bit hungry, but that's not as bad as feeling bloated from eating. I've lost a few kg so far, but I'm still eating mainly the same kinds of food as before but just chopped out a whole meal. I gave up coffee and (daily) shot of vodka, and eat more fruit and drink more fluids (but not tea or coffee) than before.

And...you should do more exercise. I haven't cracked that yet, but the step counter on your phone is a good way to start.