Thursday, November 22, 2012

AUTUMN

The scent of wood smoke from nearby chimneys and honking of geese flying overhead; the beauty of my dog running to grab a thrown toy; the soft hair against my hands when my cat comes close for a snuggle and the warmth of her body keeping me comfortable in the evening; the flavours still favored after childhood: chocolate, peanut butter, strawberry — these are some of the simple pleasures I can be thankful for.


In contrast to this year's hot spring and summer in Ontario, my youth spent in PEI was much cooler and wetter. Spring along the east coast was a windy, rainy change from the large wet snowflakes of winter. I remember standing on the verandah, savoring a rare warm sunny spring day when the bees were buzzing amongst my mother's flowers and the newly opened leaves on tall trees shaded parts of the lawn.

Summer was a time for warm sunshine and walks on the beach. The average highs for June - August were 20°C to 23°C (compared with 23°C to 26.6°C in Casselman). PEI breezes from the ocean moderate temperatures so they are cooler in warm months and milder in cold months than experienced in Ontario. I don't remember any really hot days in summer. In fact, I had to keep blankets over me because the nights were cool.

By tradition, September felt like summer was over; not only because school started but because temperatures dropped enough that swimming in the ocean was no longer tempting — not that the water was warm in the summer!

This year's hot summer in eastern Ontario kept me from taking as many trips as usual. Terri and I normally enjoy walks at weekend outdoor events where dogs are allowed — dog shows, country fairs, camping in parks. This summer seemed too hot to enjoy spending a full or even half day walking under the sun. Many places have very little shade so I lacked any ambition to leave my shade trees.

The 2012 heat has lasted a surpisingly long time. Even the geese seem to be puzzled. They are still flying back and forth (north and south) as if they aren't sure which way to go. I suspect that this long mild autumn is allowing them to feed on many corn fields before their long flight south. I hope they don't get too fat to fly ;-)

Wednesday, November 21, 2012

Saturday, November 10, 2012

BONES

Osteopenia: abnormally low bone density
Osteoporosis: severe bone loss; bone tissue is porous


I have osteopenia. My doctor says that means I have a greater chance of breaking bones than if they were normal density. Falling is the usual cause of bones breaking. Since I've never been accused of having a gymnast's balance and coordination, it could be a matter of time before I'd have to visit a hospital. Given the dangers of slippery dog drool, a cat that loves to run between my legs, and my general clumsiness, I've fallen a number of times. Luckily, no bones have cracked yet.

I highly recommend Strong Women, Strong Bones by Miriam E. Nelson, Ph.D. This book contains many facts about foods, medications, and exercises that have a positive or detrimental effect on your body's bone building ability.

Examples:
- aluminum interferes with calcium absorption if taken in excessive amounts
- thyroid hormone taken for hypothyroidism will increase bone breakdown if the dosage is not correctly calibrated
- caffeine acts as a diuretic and increases calcium excretion in urine
- too much fiber speeds food through your intestines so there isn't enough time to absorb calcium

Osteopenia means your bones can fracture easily. When you think of a broken arm, you might believe it couldn't be a big deal. Lots of people have healed nicely from a fracture. However, Nelson warns that a break for a low density bone is a different matter. You can be left with pain and deformities.

It isn't just leg and arm bones at risk. Bones of the spine fracture and cause pain, posture problems, and loss of height. Hip fractures require surgery for repair or replacement and impact your ability to get around and remain independent.

The combination of nutrition and exercise is needed to make and maintain strong bones.
* Daily intake of calcium AND vitamin D (and fruits and vegetables for other nutrients that are needed for bone building — phosporous, magnesium, potassium, zinc, sodium). Vitamin D is needed to absorb calcium and turn it into bone.
* Strength training exercises are needed for bone building. Aerobic exercises are good for your heart but aren't sufficient for bone health.

Our bodies use calcium for more than just bone building (blood coagulation, blood pressure regulation, muscle contraction, and others). For that reason, we need a daily supply of calcium and vitamin D. "If we get plenty of calcium in our diet, we don't have to draw down the supply that's stored in our skeleton." Page 27.

Nelson includes chapters about testing and improving your balance and fitness to avoid or reduce falls. Pages 134 to 222 tell all about using exercise to improve bone strength.

One chapter provides info on the best food sources of calcium plus sample menus to show how you can add up the amounts of calcium from various foods to supply your daily needs. Dairy, soy, nuts, vegetables, fruits, fish, and calcium-fortified cereals are listed with their calcium content. Protein fortified dairy products containing more milk solids have more calcium than regular products.

To determine if you need supplements to your diet to ensure you aren't usng the supply of calcium from your bones, you'll need to take these steps:

A. Check the DRI (dietary reference intake) for calcium
Age 19-50 years -- 1000 mg/day
51 + years -- 1200 mg/day

B. Decide what supplements you need to add to your diet to get 1000 or 1200 mg/day. Nelson recommends that you get calcium via calcium carbonate or calcium citrate rather than calcium glucomate, calcium lactate or calcium phosphate. She explains why. Spread your calcium consumption over the day — your body can't absorb more than 500 milligrams at one time.

Don't forget vitamin D to help calcium absorption. In Canada we don't get enough sunshine in the winter — November through February — for our skin to produce vitamin D and we are usually covered up then anyway. Since sunscreen blocks sun rays that are needed to make vitamin D, Nelson suggests 15 minutes of sun on arms and legs before applying sunscreen.

Age birth - 50 years -- 200 IU daily
51 -70 years --- 400 IU
71 + years ---- 600 IU


In addition to calcium and vitamin D, bone building needs magnesium, potassium, vitamin K, vitamin C, and other elements (silicon, manganese, copper, zinc, boron) that you can get from fruits and vegetables.

In Chapter 9, Nelson discusses medication. For example, alendronate (Fosamax) is a bisphosphonate that binds to the cells that break down bone and suppresses their activity. It must be taken on an empty stomach but with water.

Near the end of the book are several handy logs you can use to ensure your nutrition and exercise requirements for stronger bones are met.

Please, for the sake of your bone health — read this book and take Nelson's recommendations seriously.

More about osteoporosis:
Slideshow and info