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Growing Mole

01 Saturday Jun 2013

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“Hospital Calamities” or “How To Avoid A Hospital Stay” or “From Garden to Grave?”   Any one of those titles could have been used for this post.

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Well, it’s that time of year again…springtime.  Many of you are so glad to get outdoors to commune with nature by gardening and working in the yard.  For me, springtime means, “Oh, no, here we go again!” Weeds keep growing in spite of what it says on the label of weed killer. The grass needs cutting long before I’m ready to fight with the lawn mower again.  Flowers stay thirsty. All sorts of worrisome things are lurking out there to cause you much pain, anxiety and distress: bugs, gnats, flies, mosquitoes, ticks, bees, wasps are just a few of the things waiting for you to come out of the house.  I always hope I don’t fall and break something while running from a 6-foot long black snake, but at the same time, so glad it’s not a copperhead.  Being in the yard can make you sick in more ways than one.

Breakfast with momI decided to plant flowers one year and they were beautiful…a sight to behold. One morning I opened the blinds expecting to behold that beautiful sight and it was gone. The deer had eaten those gorgeous blooms down to nubs–made me regret all those tears I had shed over Bambi’s mother years ago.

Fast forward several weeks…or a few months?

One evening, excruciating pain started in the upper right side of my abdomen and got progressively worse. It sent me rushing to the bathroom several times with terrible consequences at both ends and I soon passed out. When I came to on the bathroom floor, I was dripping in sweat and in so much pain, death was an option as far as I was concerned. Had to crawl to the phone to call 911, then crawl to the door to unlock it for them.

Now of the hospital stay:

Calamity #1

6240569_sWhen I got to the emergency room, I was given a shot of morphine for the pain. Within what was probably less than a minute, as the nurse was about to leave the room, I felt like I was about to leave this earth, but thankfully, I was able to call out, “Nurse, help, I’m dying!”  I felt paralyzed and I could not have pushed the call button even if I had known where it was. I went out like a light. When I came back among the living, my room was full of nurses and doctors with anxious looking faces. I often wonder if I could have died had I been unable to call out to the nurse.

Calamity #2

While still in the emergency room, after all the trauma and drama, x-rays and tests, an intern came into the room and sat down beside my bed. He calmly told me that I needed to have part of my intestine cut out due to a massive infection. This operation, a colostomy, meant that I would have to wear a bag to use for the elimination of my stool for the rest of my life. He said that a surgeon was on his way to explain the procedure to me. Then this bearer of bad news left the room and left me in a state of shock wondering what the rest of my life would be like. After what seemed like an eternity, the surgeon came and confirmed the diagnosis of a massive infection in the small intestine and said I would be in the hospital on IV antibiotics for several days. I asked about the operation and he apologized for any anguish caused by this misinformation, because there was no need for such an operation. (Anguish? That misinformation could have caused a stroke or heart attack!)

Calamity #3

19016980_sAfter several days in the hospital on IV antibiotics and a boat load of pills, one evening shortly after taking those pills, nausea set in. Within minutes I had to hurry and drag that IV pole with me to the restroom. There I became violently ill, passed out, then woke to find myself lying in a pool of bodily fluid that looked like brownish,   yellowish, greenish antifreeze–something that never should have come out of a human being. I pushed the call button and when the nurse came, her eyes widened in disbelief when she saw me soaked in that colorful mess. She called for aides and other nurses to help solve the mystery but everyone was dumbfounded.

After they cleaned me up and I got back in bed, they were about to leave the room when I had to call out, “Nurse, I feel like I’m dying!” (Again.) I just knew that my heart was going to stop beating. When I came to this time, they had taken an EKG (electrocardiogram). The next morning when my cardiologist came, he showed it to me and said that my heart had really slowed down. (The peaks and valleys were few and far between.) He had no explanation until I told him about the medication that was obviously meant for someone else.

HOW TO AVOID A HOSPITAL STAY

After ten days of this hospital misadventure I was discharged (to the safety of my home) with prescriptions for several antibiotics because I still had the massive infection. A few days later I saw my primary care doctor for a check up regarding the hospital stay. While in her office, I asked if she would take a look at the “mole” growing on the inside of my upper right thigh. It had grown to the size of a lentil and itched at times. (I knew I should have checked that thing out when I noticed it changing weeks before. It didn’t look like my other moles so of course I thought it could be cancerous.)

The doctor said it looked like a skin tag and that she could cut it off or refer me to a dermatologist. I opted for the dermatologist who said it looked like a skin tag to her also, so she cut it off and sent me home.

4785565_sWhen I got home, there was an urgent message on the answering machine from the dermatologist telling me to call her immediately. Upon returning her call she said, “What I cut off was not a skin tag, not a growing mole, it was a TICK!” (Yes, a tick…of course from my yard. See, I told you it was dangerous out there.)Who knew that something not even as big as the period at the end of a sentence, could sentence me to so much pain, distress, and possible death. Of course I had to start on a different antibiotic because those I had been taking for the past two weeks were ineffective for treating the infection caused by the tick. I was well in a few days.

TAKE HEED!

  • Checking yourself and family members for ticks is essential especially after being in areas where ticks thrive. It is important to remove the tick as soon as you find it. Early spring to late summer are when they really jump into action.
  • Check with your health care provider, pharmacist or go online for information on safe and effective methods for the removal, prevention and treatment of tick bites.
  • Don’t wait until you get to death’s door before calling 911 for help.
  • Be cautious when taking pain medication especially when your body isn’t used to it. If you’re in the hospital, make sure someone stays long enough to see if you will have a bad reaction.
  • Know what your medications look like and what they are for.
  • Every year, thousands of hospital patients in the US die from medical errors, and too many patients will suffer from serious and preventable mishaps.
  • Don’t trust others to always be diligent when it comes to your health.

But in spite of what could have been a garden to grave fiasco, I’m so thankful we even have hospitals.

GOOD LUCK WITH YOUR YARD WORK!

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A Joyful Noise

10 Sunday Mar 2013

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4997454_sThe day I sat down to write this post, I couldn’t concentrate because of the excruciating pain from a tooth that needed a root canal. Nothing worked to relieve that pain. Consequently, I turned to my best pain-killer–music. Yes, music! I put on my old school CD’s, meaning songs with a melody and lyrics you don’t have to decipher. For about three pain-free hours I had a wonderful time singing along with the artists just as if I had been there when they were recording. Now there’s nothing mysterious about this.  It’s nature’s way of releasing pain-relieving and “feel good” brain chemicals (endorphins, serotonin, and dopamine) resulting in temporary relief. It must be music that you like. Hearing music you don’t like has negative results. We are all blessed with these remarkable brain chemicals. But keep in mind, music doesn’t eliminate the cause of the pain and music won’t work on that need-to-get-to-the-hospital type of pain.

Music lets us–makes us–allows us to FEEL, it touches our soul.  Research has proven that music can excite the brain whether we’re singing, listening, dancing, playing an instrument, humming, whistling.

These same pain chasers also pull me through while playing the keyboard or organ. The challenge of practicing to play a song without making mistakes, rearranging a favorite piece of music, or trying to play a song by ear, makes pain run and hide while sending my mood skyrocketing. (By the way, don’t let a little kid hear you say that you can play by ear!)

Every human responds to music, even at a very early age. Children have a natural love of music. It’s no doubt about how soothing lullabies help babies relax and sleep better. It’s even been shown that premature infants have gained more weight and have lower blood pressure and a stronger heart when exposed to music. We have all probably watched those toddlers, smiling and clapping their hands, bobbing and weaving, while trying to dance with those little chubby unsteady legs.

"Watch this!"

“Watch this!”

"This is fun!"

“This is fun!”

"Start the music."

“Start the music.”

“Monkeys on the Bed” and “Old MacDonald’s Farm” never fail to bring squeals of delight from preschoolers, and flash cards take a back seat to singing the “Alphabet Song”. Remember how excited those teenagers were on Dick Clark’s “American Band Stand”? And Don Cornelius provided the “joy spotlight” for those showing off their dance moves on “Soul Train”.

Music not only makes us happy and reduces pain, it helps us cope with many situations and has a powerful effect on our body as well as our brain. No one is claiming that music cures anything or that it should take the place of medicine or treatments, but it can be a helpmate for all who need help. This is where music therapy comes in. With individualized care plans, trained therapists use music in a variety of ways to aid in the healing and rehabilitation process, in an effort to improve a patient’s quality of life. It’s not always meant to just entertain, and a musical outcome isn’t the goal. No sheet music, musical ability, or prior music lessons required.

Music therapy has been around since ancient times demonstrating that music seems to be good for what ails us. It’s used in many settings, including schools, hospitals, community clinics, nursing homes, substance abuse treatment centers, hospice care, and prisons.  From what I witnessed, it seems to have the power to transform some harden criminals into genteel gentlemen for a while.

Music can even change our brain by creating new pathways around areas damaged by stroke, tumor, or other brain injuries. In other words, the incredible brain can make a way when there is no way, as seen in patients with brain injuries or brain tumors who can’t talk, but with music therapy, they can sing! (See “The Wonders of Music”.) It helps stroke victims learn to walk, and some veterans with one limb find it beneficial in their effort to walk. Several VA hospitals are also using music therapy to help vets cope with PTSD (post-traumatic stress disorder). Walter Reed Army Medical Center recently added a music therapy program.

In patients with cancer, music can help them cope with some of their symptoms and side effects of their treatment, as well as reduce pain and anxiety, according to the American Cancer Society. Music can be a calming outlet for heart patients and decrease their blood pressure, heart rate and improve their breathing as stated by the American Heart Association. It’s been shown to even benefit autistic children by helping them communicate and develop social skills, giving them an opportunity to express themselves.

OLYMPUS DIGITAL CAMERAPlaying the keyboard can be a godsend for the blind as they eagerly find the keys to make music. It’s been shown to calm the shaking, trembling hands of people with Parkinson’s disease. Easing the pain and stiffness in the hands of those suffering with arthritis has been demonstrated. An individualized care plan involving the keyboard can help a burn victim recovering with painful skin grafted hands.

Alzheimer’s patients, in every stage of the disease, can benefit from participating in all forms of music. Those who don’t even recognize family members and can no longer speak clearly, have been known to play the piano or sing their favorite songs–just like they did before their lives were derailed by the dreaded brain robber. (My mother was one of them.) Some can even be seen doing what’s called “the wheel chair boogie” when listening to their personalized iPod playlist while wheeling down the hall. It’s like they are being transported back to happier times when they hear what has now become those oldies but goodies. (See “The Wonders of Music”.)

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The TV program “Nightline” featured a woman who had a double hand transplant. I would think music therapy could play a crucial role in her healing process. Robin Roberts, co-anchor on ABC’s “Good Morning America” said that music helped her through the painful, debilitating bone marrow transplant.

Music can benefit you, too.  It doesn’t have to be tunes from yesteryear and you don’t need to have a problem to reap the benefits.  How do you feel when you hear your favorite music? It has the power to lift your spirits, calm nerves, help you sleep, chase depression, move you to dance.  How about dancing with your kids or grandkids? They’ll get a kick out of your old-timey moves, and the joy and laughter won’t come from any medication. Do you include music in your daily life? Let us know what music means to you.

I love music–country, gospel, jazz, soul, rock and roll, R&B.  It’s as nourishing as food and essential vitamins. Every day music allows me to enjoy the wonderful benefits of nature’s medication prescribed by the Great Physician–possible side effects: toe tapping, laughter, dancing, singing, happy tears.

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Watch music therapy in action–Click here “The Wonders of Music”

Resources:

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Move It! You’re Losing It

11 Monday Feb 2013

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Click here to read the first post in this series “Dumbbells and Diet”

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This post was going to only be about the fun and easy chair exercises done at home to strengthen our bones and muscles. I then read the latest reports stating that inactivity is killing as many of us as smoking, and it’s not just here in the United States but worldwide.  We have known for a long time that a lack of exercise and physical activity can harm us in many ways, including increasing our risk of death, now it’s right up there with smoking.  It sounds like if we just get off the couch and get physically active we will live longer.  But the couch is so comfortable and we want to sit and just watch our favorite TV shows in peace.  However, those reports should give us something to really think about.  Regardless of our age or physical condition, if we are all aiming for longevity, then those reports should be our wake-up call to do everything we can to keep the Grim Reaper at bay while reaping the benefits from just moving it!

Many of us have good intentions and make resolutions to start exercising but we’re too busy right now, plus, we’re too tired, too old, too sickly, too fat, too thin, and on and on with the reasons.  If we are working, how do we fit it into our schedule? For those who are retired, many don’t want to get up at the crack of dawn to go to a gym or exercise class, and not everyone can afford a gym membership.  Besides, getting up early was for going to work–been there, done that.  But there are those who do better in a class or with a buddy.

What’s the difference between exercise and physical activity?  Physical activities are actions that get your body moving, like gardening, walking, climbing stairs, biking.  Exercise is a form of physical activity specifically planned, structured, and repetitive such as yoga, tai chi, aerobics or weight training.  Both come in many forms giving you the energy needed to do everyday activities as well as maintain and improve your health in order to complete your bucket list.  They can offer a brand new way of looking at life.

person sitting in a chair in the shape of a heartBut what about that chair? The chair exercises are not limited to just strengthening our bones and muscles, they can result in a full-body workout for anyone.  Here’s our chance to “have our cake and eat it too!” (On second thought, the cake might not be such a good idea.)  If the couch is killing us, perhaps the chair will actually save our lives, as we exercise at home while watching TV. Now we can get our exercise in on our terms and time.  No special equipment needed–just a sturdy chair!  Water bottles or cans of food to use for dumbbells, a tennis ball, a towel and a resistance band will be your “expensive” equipment.  I saw a demonstration on TV showing how just 30 seconds of using a resistance band resulted in a high intensity full-body workout.  Of course not everyone is physically up for all that sweating and heavy breathing, so take your time and let your body tell you what’s right for you. Some people even credit the hula hoop and the jump rope for their fitness and weight loss–sounds like fun!

Once inspired, you may want to abandon the chair and transition into different ways of exercising, but before you try to earn an INSANITY T-shirt, be sure to check with your doctor.  Your activity level should fit your physical and medical condition.  People with osteoporosis or low bone density should avoid movements such as twisting or jarring the spine or bending forward from the waist.

Whether you’re a senior with reduced motility or a younger person looking to exercise at the office, this is a great way to relax, stretch, get your heart rate up, reduce stress, strengthen muscles and bones, improve circulation, as well as burn calories. These exercises can even benefit our technology-hooked kids who think punishment is having to go outside and play.

Many of the exercises learned from the chair activities can be done anytime, anywhere and carried over into your daily routine.

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While in line, standing on one leg like a flamingo, you’ll be working on improving your balance.  Even the act of rising up on your tiptoes is not just for ballerinas as you stand at your kitchen counter preparing a meal, or bathroom sink brushing your teeth.  Other activities can even be done while sitting or standing in church–or not.  For those interested in burning calories, standing up and stepping in place during commercials would also help.  If you think these exercise look too easy to be of any benefit, try them, you’ll like them, you’ll become a believer.  Your body and your brain will thank you.  The “feel good” hormones kicking in will be your reward.

How can these exercises that improve our balance, posture and flexibility, strengthen our muscles and bones, and increase endurance, really help in your future?  What physical activities do you really enjoy? Are you preparing to do them for many years to come? Will your picture be used one day in a blog as an example of an active senior?

Senior Asian woman playing tennis

Could you be her partner?

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How’s your pedal power?

Active senior hiker

Will climbing stairs be a challenge?

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Will you “strike out” physically?

Your endurance could be such that your children or grandchildren will have a hard time keeping up with you.  Maybe you are just hoping that your hips and knees allow you to walk to your favorite fishing hole, shop till you drop, or have the flexibility and strength to continue to bend, lift, dig, and rake in your garden. Believe it or not, even short spurts of physical activity throughout the day can reap big benefits for our life span.

For years I heard that exercise is good for you, blah, blah, blah–I had tuned out.  As far as I was concerned, exercise was for everyone who wanted to lose weight and for those who were inactive.  However, over the years I would swim, or take yoga or exercise classes, but I bowled on a regular basis because that’s what I really enjoy.  Now, I realize that the blah, blah, blah was how regular exercise and physical activity could increase my chances of being able to bend and tie my bowling shoes and throw that bowling ball for years to come. I could continue driving to the bowling lanes because I would be able to turn my head with ease while backing out of the driveway or a parking space. Exercise could mean that I would have the mental awareness to know a strike from a space. Will being bedridden from osteoporosis cancel out bowling? Just in case, I opt for breaking a sweat rather than breaking a bone. The exercises I do to improve my balance and flexibility could keep me dancing without missing a beat.  Will depression from poor health silence my singing? Is it up to me to make sure arthritis won’t make playing the piano only a memory? Will a walker replace that brisk walk in the park?

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I’m pretty sure we all want to continue doing the activities we enjoy for many more years.  And think about the things we do everyday from the time we get up until we go to bed, allowing us to reach our ULTIMATE GOAL–maintaining our independence in our home! Or will be become occupants in a different kind of home?

Reports state that by being physically active and exercising regularly we can reduce the chance of developing type 2 diabetes, protect our brain against memory loss and Alzheimer’s, cut the risk of heart disease, improve sleep, lessen arthritis pain, reduce stress, and boost our mood to eliminate depression. Is that enough to motivate you to put the blah, blah, blah into action?

To see chair exercises demonstrated and short videos for all ages, go to the website of The Centers for Disease Control and Prevention (http://www.cdc.gov/physicalactivity/growingstronger/exercises/index.html).  You can also print out examples of the exercises to show your doctor.

The National Institutes of Health has a FREE 120-page Go4Life Exercise and Physical Activity guide and FREE DVD showing these easy chair and wall exercises for improving endurance, strength, balance, and flexibility.  It’s like having a personal trainer in your living room , only you can hit pause whenever you need to. (http://www.nia.nih.gov/Go4Life).

Read “Are You What You Eat?” and see “Simple Salmon” in Fannie’s Kitchen.

CONSULT YOUR HEALTH CARE PROFESSIONAL BEFORE MAKING ANY MAJOR CHANGES.

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Are You What You Eat?

07 Thursday Feb 2013

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Read “Dumbbells and Diet” and “Move It! You’re Losing It” first

bigstock-Osteoporosis-in-word-collage-38927227The reason for starting a blog was to find others who may be going through the same issues around health, nutrition, longevity, etc., and I hope these posts on osteoporosis will open the door for a way to help each other on this journey.  I knew I had to take the diagnosis of osteopenia seriously, especially after learning that one in five people with a hip fracture will end up in a nursing home within a year.  Plus, they are at risk of dying during the year after the break–the threat of death has a way of grabbing our attention.

Hopefully, by now you have read the two posts above and you’re planning to get off the couch and engage in some kind of daily physical activity in your effort to become stronger and more flexible each day.

Now let’s talk about the other part of this healthy regime, a well-balanced nutrition plan for our most valuable “assets”, our bones and muscles.  Keep in mind that what’s good for them is good for the whole body as well.  Is what you’re eating, helping or hurting your body?

DWINDLING STOCKPILE

Everyone is probably aware of the fact that calcium and vitamin D are needed for bone health.  Since we are all in the same boat, because about age 30 we start losing more bone than we replace, we now have to make an effort to maintain and strengthen what we have. Not every older person gets osteoporosis, but it does become more bigstock-osteoporosis-25757441common with age.  Even if we have a stockpile of strong bones built before adulthood, there are those factors putting us at risk we have no control over, like age, family history, gender, and size.  Plus, certain medications and medical disorders are also risk factors. The unhealthy habits known to cause bone loss, which we can change, are physical inactivity, smoking, and alcohol abuse.

INSUFFICIENT FUNDS

Unlike other health problems where we feel or look sick, we don’t “feel” like our bones are fragile.  Unfortunately, we can’t go to the doctor and ask for a blood test to see if we need to eat more calcium or take a supplement.  About 99 percent of the calcium in our body is in our bones and isn’t measured by a blood test.  A bone density test, similar to an x-ray, is for that purpose.  The bad part is that our body can’t produce calcium, it must be absorbed daily through our diet, and to make matters worse, each day we lose it through our skin, nails, hair, sweat, and waste.  Many Americans don’t get the amount of calcium for our body’s needs so it’s taken from our bones, leaving them weak and fragile.  Of those 50 years of age or older, more than 10 million men and women have osteoporosis, and nearly 34 million are thought to have weak bones.  So how do we get our daily recommended amount?

RICH RESOURCES

Foods naturally rich in calcium include milk/milk products, leafy green vegetables, (one cup of cooked collard greens has 266 mg of calcium), a few fish and shellfish, nuts, dried beans, asparagus, broccoli, unsulphured blackstrap molasses, bok choy, to name a few.  (See website at end of post for a short video on bok choy.)  Our body doesn’t absorb calcium well from foods high in oxalates, such as spinach, rhubarb, Swiss chard, or certain beans, however, these foods have other healthy nutrients.

Many studies have linked a higher intake of fruits and vegetables to be beneficial foriStock_000011401679XSmall bone health as well as for our health in general.  Studies show that eating the rainbow of colorful fruits and vegetables, with their different colored compounds, may prevent disease.  For instance, red may help by reducing the risk of several types of cancer, especially prostate, and it protects cells from damage and keeps our heart healthy.  Other colors have their own unique compounds promising health benefits.  According to the Dietary Guidelines for Americans issued by the Department of Agriculture, we should aim for at least two cups of fruits and two and one-half cups of vegetables daily.  (Although fruit looks pretty in that bowl on the counter, it will stay fresh longer when it’s not all together.)  To get your personalized daily food plan, see websites at the end of post.

Now what about the fact that milk is at the top of the list of calcium-rich foods but it is definitely not on the list for those of us who are lactose intolerant and those who don’t eat dairy?  Luckily, calcium-fortified foods come to the rescue:  A few brands of breakfast cereals, snacks, breads, and drinks like rice, coconut, almond, and soy milk, as well as orange juice, are fortified with at least 30% (300 mg) of calcium.  Some provide several health benefits and are high in essential nutrients; however, others may be sugar overload for diabetics.  Be sure to shake the carton of any fortified liquid before each use because calcium settles to the bottom.  (See website at end of post for a short video on dairy substitutions.)

“ADDED VALUE”

Vitamin D plays an important role in the absorption of calcium.  Its other benefits include, reducing infections, improving the immune system and preventing some cancers.  There is a blood test for vitamin D levels.  Some food products are fortified with vitamin D with the Nutrition Facts showing the daily value.  The limited food sources include egg yolks, sardines, salmon, mackerel and tuna.  Our skin naturally makes vitamin D from ultra violet rays (UVB) in sunlight.  I’m sure some people will be upset to learn that they are not going to get their dose of vitamin D in sunlight coming through the window pane.  I was determined to get my dose even during the winter months by sitting in the sun outside on my deck.  But then I realized instead of catching some rays, I would probably catch pneumonia.  Actually, the amount of vitamin D our exposed skin makes depends on the season, time of day, latitude, our skin pigmentation, and other factors.  Consequently, production may decrease or be completely absent during the winter depending on where we live.

Wooden house

More studies are being done on foods that may rob our bones of calcium or decrease calcium absorption and in some way harm our bones:  salty foods, caffeine in coffee, tea, and colas, but not other soft drinks, are a few foods in question.

Visit the National Osteoporosis Foundation (nof.org) website to see your risk factors, recommended daily calcium and vitamin D values, and a list of other foods with essential vitamins and minerals affecting our bones and muscles.

As for calcium and vitamin D supplements and osteoporosis medications, what we are being told is beneficial one day, seems to be bad the next, therefore I’m staying out of that discussion.

I’ve been wondering if it’s possible to see any outward signs to let us know that our bones are being strengthened because of all this healthy eating, and I’m somewhat encouraged.  Since I’ve been on this bone-enrichment plan, which includes eating more fruits and vegetables, my nails are longer and stronger than ever before.  Could this be a good sign that my bones are being strengthened as well?

See post “Simple Salmon” in Fannie’s Kitchen for an easy, bone-building meal.

CONSULT YOUR HEALTH CARE PROFESSIONAL BEFORE MAKING ANY MAJOR DIETARY CHANGES

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Dumbbells And Diet

13 Wednesday Jun 2012

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6615207_blogThis post was originally going to only be about osteoporosis (oss-tee-oh-pore-OH-sis) (porous bones) and would be of concern to women only, and I would not get into all the information they could easily find online.  I was going to tell about the pitfalls I ran into while doing all the things needed to keep bones strong, like walking, yoga, and exercising.  Well, I soon realized that those pitfalls could actually save anyone from a hospital stay, keep someone out of a wheel chair, prevent a stroke, or even death.

WARNING:  DON’T ASSUME!

Now you’re probably wondering what on earth these kids have to do with this post.  The caption for the picture reads “Yeah, Sis, osteoporosis really is a crying shame!”  To me, this little girl is typical of the child who would eventually become that thin, small, older woman with fragile bones and break a hip because of osteoporosis.  Her little consoling brother assumes, that as a male, he really won’t have to worry about this awful thing.  Well, we were both wrong.  First of all, men get osteoporosis too, and men and women of all backgrounds need to be aware that they could be at risk.  Building strong, healthy bones begins at birth and lasts our whole life.  Consequently, calcium-rich foods, along with sunshine for vitamin D, and plenty of physical activity are essential even early in life.  It’s like building a savings account of strong  bones for adulthood.  Little did I know that all of us start losing bone about age 30 when the rate of bone building slows down as the rate of bone loss picks up.  How wrong I was to assume that I never had to worry about osteoporosis because I didn’t fit the profile of that little girl.

You might be thinking, (assuming) that you don’t have to worry because your bones feel just fine.  Osteoporosis is a “silent disease” where your bones become fragile and break easily causing terrible pain.  Here’s the sad part and the real crying shame:  Very fragile bones can break from something as simple as a hug, sneezing, bending over, bumping into furniture or even spontaneously–you don’t have to fall to break a bone, your bones can break, causing you to fall! I like the way it’s described in The Surgeon General’s Report:  With osteoporosis, your body’s frame becomes like the frame of a house damaged by termites.  Termites weaken your house like osteoporosis weaken your bones.

One in five people with a hip fracture will most likely end up in a nursing home within a year and others may be confined to a wheel chair, or worse!

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EARLY DETECTION

Now I’m pretty savvy about taking charge of my health and keeping up with tests women should have at different stages of life.  However, because of my assumption that I wasn’t a candidate for osteoporosis, I never thought to ask for the pain-free, 10-15 minute bone density test.  This is an x-ray showing how strong your bones are, and my doctor never mentioned it.  I became concerned and asked for the test only after a dear friend, with osteoporosis, fell and broke her wrist.  The most common breaks in weak bones are in the wrist, spine and hip, but any bone can be affected.  Early detection is critical because by the time any symptoms (pain or fracture) become apparent, the disease process is already far advanced.

Now here is something to think about:  What if our primary care doctor had a form in front of every patient’s chart, one for men and one for women, listing all the tests we should have according to our age and risk factors?  That form would have been right there in plain sight making my doctor aware of when I was due to have a bone density test, and I could have been spared the diagnosis now of osteopenia (thinning bones).  (How about also putting the patient’s photograph with the form?  It would be especially helpful in the chart of patients hospitalized or in nursing homes.  How many injuries or deaths occur each year as a result of patients getting the wrong treatment or medication due to misidentification?)

KNOW YOUR RISKS

I’m sure we have all heard about the wonderful benefits of tai chi and yoga.  One day our well-qualified yoga instructor said that anyone with heart disease, high blood pressure, glaucoma or certain health problems, should not do the next poses.  Well, I assumed she didn’t mean me because my one and only medication is for high blood pressure and I assumed it was under control, therefore I did the poses.  When I got home and took my blood pressure because I didn’t feel “quite right” it was sky high.  Those poses, called inversions, are a group of yoga positions where your hips or legs are higher than your heart, or the heart is higher than the head,

woman adho mukha svanasana Dog Position woman sarvangasana setu bandha bridge pose yoga iStock_000015898994XSmall (1)

spiking your blood pressure and increasing your risk for stroke or other cardiac event.  Of course there was no need to stop the classes, I just stopped doing those poses.

DO YOUR RESEARCH

8950366_sBecause I’m not crazy about exercising, I was elated when one day I read an article promising to reverse bone loss in just ten minutes a day.  I assumed this meant that I never ever had to exercise again.  It turned out that they were talking about isometric resistance movements.  Thankfully, I went online to research this claim.  The warning in several articles was in big bold print stating “If you have high blood pressure or any heart problems you must avoid doing isometrics.”  It causes your blood pressure to rise to extremely high levels leading to fainting, headaches, even stroke.  This is due to what’s known as the valsalva maneuver which happens when we’re grunting or straining, holding our breath and not breathing properly while exercising.  I’m not going to attempt to fully explain it here, but see website at the end of this post and I urge you to read all about it.

KNOW YOUR LIMITATIONS

Walking is one of the best exercises we can do because of all the health benefits.  How glad I was when our new community center opened and had an indoor walking track.  Just 16 laps around the track equals one mile.  I was under the assumption that surely I could walk a mile without stopping, so I started out like I was in training for race walking.  Around lap 12 or 13 I started slowing down and realized I was not breathing right and was straining and forcing myself to continue. (Why is it so many of us don’t know how to breathe when it comes to exercising?  Instead of breathing openly and freely, we actually do the opposite and hold our breath.) At lap 15 I wasn’t feeling “quite right” but told myself I could do one more lap, but my body told me to quit and go home.  To shorten this story, at home I waited for my blood pressure to come down but it continued to steadily rise.  It was well pass time to call 911 when it reached 230/180–I was experiencing the valsalva effect.  This assumption that I was physically prepared to walk a mile, put me in hospital for two days having all kinds of tests including a heart catheterization.

Lesson learned–ASSUMPTIONS CAN BE HAZARDOUS TO YOUR HEALTH!

DCF 1.0

So what’s this sleepy looking bear have to do with anything?  Good news!  Research is underway at several medical centers and universities to find out why bears are able to maintain their bone strength following months of hibernation.  Let’s hope this research leads to preventing and reversing bone loss and finding better treatment options for osteoporosis in the future.

See “Move It! You’re Losing It” and “Are You What You Eat?” to read more about saving your most valuable “assets”–your bones and muscles.

See “Simple Salmon” for a quick and easy bone-building recipe.

The National Osteoporosis Foundation (http://www.nof.org) has more information than you can imagine. 

Be sure to have your vision checked.  A recent report discovered that having surgery to correct cataracts resulted in fewer broken hips from falls in older people.  It would be a good idea to have your hearing checked also, especially if you think everybody is whispering.

Resources:

Images:

  • 123RF.com
  • istock.com
  • Bigstock.com
  • Ponds5.com

TIPS-Gluten No-No’s

21 Saturday Apr 2012

Posted by in gluten no-no's, mind/body, tips

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TIPS

Click here to read “Goodbye Arthur” first

Just what on earth is gluten anyway?

VICTIM #1

Gluten is a protein in wheat, rye, and barley causing one to suffer pain and distress as it attacks the lining of the small intestine in those with celiac disease.  The resulting inflammation interferes with the absorption of proteins, fats, vitamins, minerals and other important nutrients, causing the person to feel sick most of the time.

As for symptoms:  Gluten drains your energy and will make you irritable and anxious.  Bloating, gas and severe stomach pains can send you to bed.  Because of your aching bones and joints, you are pretty sure you will soon be on medication for arthritis, using a cane or a walker, or having a hip or knee replacement.  You will be spending a lot of time running and sitting–with diarrhea and/or constipation. It causes your head to ache, and your mood to tank.  Brain fog will have you doubting your sanity.  Over time, this “villain” may cause some celiacs to develop anemia and/or osteoporosis. Symptoms are varied and there are many more than I’ve listed here.

Gluten affects each person differently and some may have only one worrisome reaction while someone else will have numerous complaints.  Others may have no symptoms at all, plus, not all celiacs look undernourished.  It runs in families and attacks all ages, even infants.  It may take a few days, or unfortunately, even months, before those with celiac disease feel better after going gluten-free, depending on how long it takes for their intestine to heal.  In order to avoid a false negative, a blood test must be done before going on a gluten-free diet, and an intestinal biopsy will help diagnose celiac disease.

VICTIM #2

Gluten also inflicts misery on those unfortunate enough to be gluten-sensitive, causing us to experience many of the same symptoms as the celiac when we eat gluten.  But thank goodness, we feel better shortly after gluten is eliminated from our diet and there’s no damage to our small intestine.  There’s no test for gluten-sensitivity.  Keeping a food journal to see which foods cause discomfort, is our trial and error test. Gluten sensitivity may be the reason for some health problems in children.  Treatment for us, and those with celiac disease, is a life-long commitment to a gluten-free diet.  Some of my friends and family think I’m being deprived because I can’t eat “their” kind of food.  Believe it or not, but there are hundreds, or thousands, of gluten-free alternatives on the market replacing anything they think I’m giving up.  Even better, many recipes can be found online.

What a blessing to have found the cause and “cure” for my gluten problem that didn’t call for an operation or several unproductive visits to doctors.  I also didn’t end up with many useless meds promising a litany of side effects, including coma, stroke, seizure, heart attack, cancer, suicide, or even early death–is there a late death?

VICTIM #3

Then there are those who have a wheat allergy, one of the more common food allergies in children.  It isn’t as prevalent in adults.  Symptoms are quite different in children including, but not limited to:  itching, swelling, watery eyes, rash, difficulty breathing, nausea, vomiting or anaphylaxis (a life-threatening reaction requiring immediate medical treatment).  Some children may even experience the same symptoms as those with celiac disease or gluten sensitivity.  Blood and skin tests are done to make a diagnosis, and their intestine is not damaged.  Children will usually outgrow this allergy.

But wait, in spite of all the bad-mouthing above, let me make it clear, gluten is not “bad” for most people.  It doesn’t trigger an immune or negative reaction in everyone.  It’s like dairy causes much distress for those who are lactose intolerant, and some people can’t eat soy, seeds or nuts, but those foods don’t cause problems for most people.  So, if gluten doesn’t steal your well-being, be thankful and enjoy your food.  Don’t get caught up in the false notion that all those packaged gluten-free foods are “healthier” or “higher quality”.  The gluten-free foods that are healthy are vegetables, fruits, beans, lean meat, poultry, dairy, fish, nuts, seeds and some grains.

Gluten is what gives dough elasticity which helps it to rise and keeps it from falling apart.  It makes bread and rolls soft, light, fluffy and oh, so tempting.  It’s what makes pasta, pizza, crackers, and baked goods, good.

Store-bought gluten-free foods often have more calories, fat, sugar and salt, than foods with gluten.  They may also have less fiber and are missing some vitamins  routinely added to wheat flour.

Those of us victimized by gluten must be diligent about reading labels and also look for the warning stating that the product is made in a facility that processes foods containing wheat.  This can result in cross-contamination and leave us suffering and feeling terrible again.

Some gluten no-no’s:  couscous, spelt, kamut, triticale, durum flour, graham flour, semolina, malted grains of rye, wheat or barley, bulgur, white flour, wheat germ, wheat starch, brewer’s yeast, farina, and enriched flour.

Watch our for these products with gluten:

  • Beer–malt in most beer is made from barley
  • Malt products
  • Some rice milk and soy milk–processed with barley enzymes
  • Soy sauce*
  • Bouillon cubes
  • Cold cuts
  • Hot dogs
  • Sausage
  • Gravy
  • Rice mixes
  • Soups
  • Mustard
  • Mayonnaise
  • Ketchup
  • Vanilla extract
  • Croutons
  • Baking powder
  • Some brands of dried spices
  • Licorice and some other candies

HIDDEN GLUTEN

Many foods have gluten hidden in the list of ingredients:  vegetable protein, wheat starch, gelatinized starch, hydrolyzed vegetable protein, modified starch, vegetable gum, vegetable starch, soy bean paste and some  natural flavoring.

Gluten may also be found in a surprising number of products: toothpaste, cosmetics, hair products, play dough, Communion wafers, medicines, supplements, lip balms, and even in some pet food.  The glue on some envelopes and stamps may also harbor gluten.

According to WebMD:

Take note that some cereals contain wheat starch and some use malt flavoring. Most crackers have wheat as one of their main ingredients.  Beware of breaded foods, check ingredients. Crunchy coating on most chicken nuggets and fish sticks is generally made from wheat flour.

Of course cakes, pies, cookies as well as bread are loaded with wheat flour. When using frozen or canned fruits and vegetables, check for additives that might contain gluten. The same goes for processed cheese spreads and flavored yogurt.

*Read the post “Crackers and Seeds”

To see a short video for wheat substitutions in recipe

(http://www.video.about.com/foodallergies/tips-for-recipe-substitutions-with-wheat-allergies.htm)

Check with your health care provider before making any major dietary changes.

Resources:

  • University of Chicago Celiac Disease Center
  • Mayoclinic.com
  • Celiac.org
  • Medlineplus.gov
  • National Institutes of Health (nih.gov)
  • National Digestive Diseases Information Clearinghouse (NDDIC)
  • American Academy of Allergy, Asthma and Immunology
  • The University of Chicago Celiac Disease Center
  • Livestrong.com
  • Webmd.com
  • About.com

Image: Fotolia.com