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Dating Tip: Don't Work Too Hard
Remember Jerry Hall, the model who married Mick Jagger? Jerry was famous for making this statement:
"My mother said it was simple to keep a man. You must be a maid in the living room, a cook in the kitchen, and a whore in the bedroom."
I...
Menopausal Facts: What will I experience?
The topic of menopause is everywhere today. It's in the
magazines, on television, in books, in display ads on busses,
and even has been made into a musical. With all this exposure,
menopause continues to be shroud in mystery. How can that...
Ordinary Or Extra-Ordinary?
There is a way to create extra-ordinary relationships with others. I’ll share it with you.
I’m not sure about you, but I can’t think of any other outcome that would be higher, or that I would enjoy more, than for a person to have had an...
Raising the Teen Driving Age to 18
This article is designed to raise the concern about teen driving fatalities and what can be done to drastically reduce this alarming statistic. While this article may be sensitive to some readers in certain industries, we would like to raise the...
So, My Child Has Been Recommended for Testing - What Do I Do Now?
You’ve just received a call from your child's teacher. As your blood pounds in your ears, you hear her explain how she has noticed your child having difficulty with some academic subject in school. Your child is not understanding math or reading the...
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Osteoporosis: What Can I Do to Prevent It
Osteoporosis is a silent disease. You normally don't know it
until something like a fracture occurs. In reality, your bones
have been loosing strength for years.
There are millions of people with osteoporosis, and the vast
majority of them are women. Bone is a living tissue that
consistently breaks down and rebuilds. As we enter our 40's and
50's, the rebuilding is having a hard time keeping up with the
breaking down...thus a net loss.
While some of the risk factors cannot be modified (family
history, small body frame size, racial/ethnic makeup, surgery
(removal of ovaries) and menopause), other factors can be
modified, and thus prevent or delay the onset of osteoporosis.
So what can you do?
Eating a diet rich in calcium throughout life is important. What
does that mean? Low fat dairy food, canned fish with soft bones
such as salmon, dark green leafy vegetables and calcium
fortified foods.
1. If you need a supplement, the current recommendations are for
people over 50 to have about 1200mg per day between diet and
supplementation. Studies on women with osteoporosis in nursing
homes have been shown to have a reduction of fractures just from
calcium and vitamin D without other interventions.
2. Vitamin D is necessary for your body to absorb the calcium.
Being out in the sun for 20 minutes every day is usually
sufficient. Foods that are high in vitamin D include eggs, fatty
fish, cereals and fortified milk. Many calcium supplements and
multivitamins have vitamin D as well. Recommendations include
400 IU of Vitamin D per day if you are less than 70 years of
age, and 600 IU if you are over 70.
3. Exercise! Once again the "E" word presents itself. Weight
bearing exercise actually prevents the loss of bone. The stress
on bone when you walk, play tennis, jog or dance actually
stimulates your bone to increase its density. Not only that, but
your improved muscle strength will protect you if you should
fall. Once again, the current
recommendation for exercise is 30
minutes of activity daily.
4. Some medications can increase your risk for developing
osteoporosis. For example steroids, some anti-seizure
medications, some cancer medications, and long term use of
Depo-Provera (birth control). If you take too much thyroid
medication, or your thyroid glad is overactive your bone could
be stimulated to break down faster. Talk with your provider to
see if any modifications can be made.
What else? Smoking, carbonated beverages and excessive alcohol
have all been implicated in increasing you risk for
osteoporosis. Consider eliminating, or at least reducing these
habits from your life.
Recommendations:
1. Get a gone density scan (DEXA). They are non-invasive and
give an accurate measurement of your bone density. The heel test
will only give you a ball park figure, and are not always
accurate. The DEXA scan will give you a T-score which will tell
you and your provider if your density is normal, if you have
osteopenia (pre-osteoporosis), or osteoporosis. With that
information you and your provider can decide on the best plan of
action for you.
2. If you have osteoporosis, follow the treatment recommendation
of your provider, incorporate the dietary and activity
recommendation made here, and work to reduce your risk of falls
in your home.
3. Good health practices will go a long way in preventing and
treating any problems. Once again, diet and exercise play a
major role in this largely preventable disease.
Women today want to live long, healthy and active lives.
Prevention and early treatment of osteoporosis will go a long
way towards vibrant and successful aging.
About the author:
©2005, Barbara C. Phillips, Nurse Practitioner and founder of
OlderWiserWomen(tm) inspires women to embrace the freedom, magic
and wisdom of Successful Aging. Visit
http://www.OlderWiserWomen.com for your copy of "Celebrating
You: 50 Tips for Vibrant Living".
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