Tuesdays With Kim
November 25, 2008
This
is the last in a five part series on osteopenia and osteoporosis. Its objective is to make evident that
exercise, nutrition, and stress management are essential to improving and eradicating a number of lifestyle diseases such
as osteopenia, osteoporosis, high blood pressure, high blood sugar, high cholesterol, poor blood circulation, obesity, arthritis,
and a host of other common and interrelated conditions.
A
prior issue of TWK discussed the BodysmartŠ Process used to manage blood pressure by focusing on exercise, nutrition and stress
management. This same basic concept applies to managing and even eradicating osteopenia.
To
illustrate 
- Suzanne, 52 has osteopenia.
- Dr. suggests lifestyle changes before prescribing medications.
- Dr.
recommends calcium and vitamin D supplements.
- Susanne enjoys her daily work and work environment.
Exercise
Choices
Suzanne
has many exercise choices. The best are those that are weight bearing or impact type exercises. Examples
are: jumping rope, jogging, plyometrics, squats and lunges, and spine stabilizing exercises such as pull downs, hopping, and
various jump progressions.
Because
Suzanne is somewhat overweight, has a family health history of cardiovascular events, has high blood pressure, low blood HDL’s,
and may be pre-diabetic as indicated by a moderately high blood sugar she should do bone building aerobic exercises 3 –
5 days a week. Aerobic exercises, such as jogging-walking
stair climbing, rope jumping, basketball, and soccer, use the largest muscles of the legs. They are best done continuously
for at least 20- 30 minutes.
People
with arthritis or back conditions would use less pounding forms of cardiovascular activities such as swimming, biking, elliptical
training, and rowing. They would engage in strength training exercises that place an increasingly greater controlled load
on the hips and spine to increase bone mass. Examples are squats, lunges, and standing or seated pull downs.
Nutritional
Choices
Since
Suzanne has osteopenia it is especially important that she receive the recommended daily amount of calcium and vitamin.
Susanne can elect to get part of her requirements from her diet and part from supplements or alternatively she
can try to obtain all of her calcium and vitamin D from her diet.
If
Susanne elects to augment her diet with supplements she will need to track her calcium and vitamin D intake each day to determine
how much she will need to supplement. She should log her food intake daily to determine the amounts
of calcium and vitamin D that she ingests. Ten to fifteen minutes of sunlight twice a week without
the use of sunscreen usually provides the required vitamin D.. One week of logging is the minimum basis
needed to calculate the required average daily supplementation.
If Suzanne decides to try to get all her calcium and vitamin D intakes through
diet she must keep in mind that even the most disciplined eaters will rarely get enough calcium through their daily diet.
While
the manner in which the recommended amounts of calcium and vitamin D are obtained do not follow hard and fast rules, it is
not recommended that most of the required amounts be obtained from supplementation. Having a flexible mind and being aware
is the key to success. For example, if one is on vacation and not able to get the recommended doses than do additional
supplementing.
Susanne
has extensive nutritional choices. Ideal food choices, which are are low in fat and high in calcium would include eggplant, quava, leeks, okra, yogurt, swiss-chard, asparagus,
snow-peas, raspberries, salmon and a host of other fruits, vegetables and lean protein foods. Lean sources of vitamin
D include shrimp, spinach, kiwi fruit, salmon, eggs, and low fat milk products.
Stress
Management Choices
Stress
management, often overlooked, is an important factor in combating life style diseases and, like exercise and nutrition, is
an effective preventative tool. Many health threatening conditions such as obesity, high blood pressure,
high blood sugar, increased arthritic pain, bone loss, and even high cholesterol can be attributed to
poor stress management skills.
We
all need to identify just how stressful our life is. Consider Suzanne. She enjoys her job. Her work environment is good. She likes the people she works with. She works a 9 hour day. She doesn’t consider her work stressful. But at the end of her workday she is exhausted and longs for a quiet environment at home. Why?
For
one thing, Suzanne is not taking any quiet breaks throughout the work day. One to two 10 minute quiet time
outs during the work day are very likely to cause Suzanne to feel more energized after work.
Stress reduction techniques do not need to be peaceful meditative type strategies.
What helps to relieve stress in one, may not relieve stress in another. Here are some potential stress relievers to consider:
1. Walking the dog
2. Listening to music
3. Reading
4. Talking to a friend
5. Lifting weights
6. Cooking
7. Meditating
8. Yoga
Methods
of
relieving stress are endless. People vary in how they become relaxed and better attuned to themselves. Regardless of our introversion or extroversion characteristics, most of us seek balance that is usually best realized
through meditative practices that meet our need for calmness and solitude.
Stress
reducers are as essential as exercise and nutrition in improving and eradicating a host of lifestyle diseases. You will recall that Susan, in addition to being diagnosed with osteopenia was somewhat obese, had high blood pressure,
a budding cholesterol condition, and moderately high blood sugar. Stress management in conjunction
with exercise and nutritional management, all applied consistently and with ev
aluative follow-up, will result in total lifestyle benefits for Susanne that are priceless.
We
will be celebrating a great stress relieving occasion soon. May you all have a happy healthful Thanksgiving
Day with your loved ones.
