I'm back at the drawing board here and
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I'm back at the drawing board here and
| Sat, 09-20-2003 - 9:32am |
looking for any ideas, suggestions or thoughts from one and all. This week has yet again brought Dr news that I really wasn't expecting. I had a bone density test done which shows some minimal bone loss in the lower spine so of course I want to keep it at a mininum as well as the normal density that shows in my hips. Late yesterday afternoon I got a call from the regular doctor about my blood work from last week. My potassium level has now dropped from the increase of the BP medication so I'm now on a potassium pill with another blood draw scheduled for the end of next week to see what this pill will do. Add on that Flo hasn't been around for going on the 5th month I'm dealing with the symptoms of all that too.
Now for the question. I'm not complaining about the above. That's the situation as it stands and I want to formulate a plan that it is going to help me with dealing with the above. I need to eat to keep the bp down, the potassium level up, help keep the bone density loss at a minimum and try to keep the meno symptoms at bay to the best of my ability, keep my stress levels at a minimum to help with all of the above. My weight is about where I want it although I've found that it is REAL EASY to become complacent about it and fall back into some not so great habits. So if you have any ideas, suggestions, thoughts about eating, exercise I would love to hear them.
Susan-who's hoping for less Dr appts!

Bone loss - obviously, more calcium is on the agenda. So, more low-fat dairy, calcium supplements, and the like. Dairy's not the only source of calcium; "google" and find a list of high-calcium foods and work them into the diet. And don't forget weight bearing exercise - walking, running, free weights or weight machines. Exercycle and swimming aren't the best to build bone strength. The absorption of calcium is inhibited by foods that are high in iron - juggling food combos is a pain, but maybe there's a way to get the benefits of both at the same time. Also, did your dr. think a prescription for Fosamax was in order? How about taking a single calcium-enriched Tums every day? Where I'm not drinking milk or eating dairy right now, I started that; two weeks of low-calcium eating probably won't do much damage, but I like feeling that I'm doing at least a little something to counter the dairy deficit. BTW, my mom has been diagnosed with osteoporosis in one of her hips and osteopenia in the other hip and her spine, so I'm going to be fighting heredity on the subject. I encourage her to walk every day and to try light weight training; she tries the walking, loves to dance, but won't hear of weights. Until she actually sees other 78-yr-olds doing it at a gym (of which there is one right around the corner from her condo), I think her attitude is ingrained in her generation - weight lifting is for young guys in smelly gyms.
Potassium - there's no RDA for potassium; again, "google" will give you a list of potassium-rich foods that you can work into your diet. The most common ones that I know of are melon (esp canteloupe and watermelon). A lot of these are also low-fat (although meats are included), so it'll help with cholesterol issues as well.
More food for thought, huh? Good luck, Susan.
Donna
Miss P
Lori
Lori
(((HUGS))),
Deb
Debbie
Cussette
C
Heavy exercise hinders calcium uptake, but moderate exercise promotes it. Excessive amounts of phosphorous, magnesium, zinc, or iron prevent the optimal absorption of calcium. A diet that is high in protein , fat, alcoholic beverages, excess salt, coffee, junk foods, refined grains, white flour, and/or sugar prevent calcium absorption and cause increased excretion of it.
Calcium should be taken in smaller doses throughout the day instead of one megadose. Experts say your body can't absorb over 500 mg. at one time. It can also help you get a better night's sleep if taken at bedtime.
Antacids such as Tums aren't recommended even though they contain calcium, because to get enough to do any good would also neutralize the acid in your stomach needed for calcium absorption. Many older people have a stomach condition which reduces the ability to break down the form of calcium (calcium carbonate) found in Tums.
As for potassium, bananas, potatoes, yogurt, apricots, and many other fruits are an excellent source of that.
Good luck! Hope you're able to get things under control again soon.
Hugs,
Rhonda
~~Rhonda~~
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Best of luck,
Phyllis
Live With Passion!
Phyllis