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

SANDY WAS HERE

Loud winds disturbed Terri Monday night but she calmed down once I put her thunder-shirt on her. The snug wrapping makes her feel and act less edgy. The electricity started going off and on before 11 PM. By then, I gave up watching TV and went to bed, pulling power cords out of the wall outlets on my way.

We didn't get rain, despite the appearance of thick clouds in the NASA image below. Luckily, the storm winds slowed down before they arrived in eastern Ontario.

The wind was powerful enough to knock down the dead tree behind my back yard. I was relieved that it didn't fall on the fence that lies along the back of my yard.

All is peaceful now except for noises such as car doors slammed shut. These prompt Terri to make "quiet" annoyed barks as if she disapproves of people making unnecessary noises to disturb her rest. ;-)

STORM COMING ?

Luckily, the rain held off Saturday so Terri and I had time to play games, shop for groceries, and prepare for rain and wind. I should be preparing for power outage too, just in case. The list of things to have ready is available at the link in my previous post. I sure hope I don't need any of these items, especially things for power failures. However, it doesn't seem to take much to lose power on my road. I wonder why.

The following map shows the probable turn west for the storm into the Atlantic states somewhere between NY and SC. The storm itself is huge so it will cover a wide area wherever it lands.

I hope it lands far south of New York since that would be better for the greatest population but I don't know how badly it would affect states such as North or South Carolina. [More details to come as the storm continues up the coast.]

GREAT WEATHER

FRIDAY, OCT. 26: What a beautiful day today! I knew it would be pleasant but the temperature and sunshine was just perfect. Flower enjoyed the deck for a couple of hours before taking her regular afternoon nap curled up on her big chair. Terri and I couldn't get enough of the perfect day so we stayed outside, even after dark. It's a good thing we made the most of this 18C + weather — a weekend of rain starts tonight or tomorrow morning.

A hybrid storm - part hurricane, part cold nor'easter - may head inland to parts of Ontario and eastern Canada in a few days. The mixture of cold air and wet storm could result in snow. "While winds would not likely exceed Category 1 strength, the size of the storm would mean that a huge area would be affected by winds strong enough to bring down thousands of trees and leave millions without power. Heavy rain could trigger flash flooding." - The Weather Network

Your Emergency Preparedness Guide Guide

LOSING WEIGHT

It is very difficult for me to lose weight. I suspect I have a slow metabolism. I love tasty foods and tasty foods always have some sugar and/or fat. Tempting photos of food abound on TV and even in Facebook posts! I have a huge appetite — I'm sure I could keep up with hungry teen boys if I allowed myself to.

Despite that, I have managed to lose 5 lbs. You laugh. I understand, it's not much; but it is a start! I've cut down on margarine, butter, animal fats. I try to use just olive oil and only when really needed. I've stopped eating chips, cookies, cake, etc. More recently, I've stopped eating candy — WOW! For snacking, I've made a fresh fruit salad in a large glass bowl which I keep in the fridge. Canned peaches and/or pears chopped up, grapes, pineapple, cranberries. When there is room for more fruit I should add orange or apple. I don't like melon except for watermelon.

The best motivation for losing weight is sharing the plan with friends. We are on a 5 lb loss for October plan. Next month we'll have a new motivation. It's a good thing ;-)

FALL COLOURS

Terri and I enjoyed some sight-seeing around Russell Township Friday afternoon. I drove along country roads without caring where I was going — I figured I couldn't get lost since I wasn't trying to get to any particular spot.

MORE FB PHOTOS

Here is another set of FB "cover" photos.