Posts tagged ‘vitamin d’

May 17, 2013

May is Osteoporosis Awareness Month

226May is Osteoporosis Awareness Month and so today I am choosing to write about a disease state that I spend most of my days educating people on. Osteoporosis is disease of the bones and it is a silent, but deadly disease.  In the 5-7 yrs after menopause the average woman loses about 20% of her bone mineral density. 44 million Americans have a low bone density or osteoporosis. Oftentimes osteoporosis is under diagnosed and not detected until bones become so weak that a fracture may occur. Approximately 1 in 2 women over the age of 50 will have an osteoporosis- related fracture in her remaining lifetime.  And once a patient has experienced a new vertebral osteoporotic fracture, studies show that 20% of women will develop a subsequent vertebral fracture within 12 months. A woman’s risk for breaking her hip is greater than the combined risk of developing breast, uterine, and ovarian cancer.  And women who have had a hip fracture are 4 times more likely to have another. The numbers are alarming but there is so much that you can do to prevent and treat bone loss.

thPeople used to think that osteoporosis was an inevitable part of aging. Today we know a lot more about how to prevent, detect, and treat the disease. You are never too young or old to take care of your bones. Good lifestyle habits can help you protect your bones and decrease your chance of getting osteoporosis. And, if your healthcare provider hasn’t talked to you about your bone health, it’s time for you to bring it up!

There are lots of dietary changes and health habits that can help you maintain your bone health. 

1.)    Eat more protein- Studies show that low protein diets are associated with higher risk for fracture

2.)    Eat fruits and veggies- Fruits and veggies have been proven to be natural buffers to neutralize acids from proteins and carbs. If your diet doesn’t have enough fruits and veggies it will (like with sodas)take away calcium from your bones. Research shows that 2 ½ cups of veggies and 2 cups of fruit is enough to protect your body from these acids.

3.)    Drink less soda- Increased soda consumption puts patients at higher risk for fracture.

4.)    Stop smoking and limit alcohol to one to two drinks a day.

5.)    Get enough calcium and vitamin D by eating a well balanced diet and appropriate supplementation.

6.)    Exercise!

 

 Obviously the food that you eat can affect your bones. So learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. The chart below is from The National Osteoporosis Foundation and gives examples of the different types of food you should be eating every day.

Good-for-Your-Bones Foods

Food Nutrient
Dairy products such as low-fat and non-fat milk, yogurt and cheese Calcium. Some dairy products are fortified with Vitamin D.
Fish  
Canned sardines and salmon (with bones) Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines Vitamin D
Fruits and vegetables  
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. Calcium
Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins. Magnesium
Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes. Potassium
Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples. Vitamin C
Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.  Vitamin K
Fortified Foods   
Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads. Calcium, Vitamin D

 Start taking care of your bones! There is so much that you can do these days to both prevent and treat this disease.  Stay tuned for next week’s blog to learn more specifics around the importance and ways to supplement vitamin d.

 Love yourself to a healthy lifestyle-

Loren Silas

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March 29, 2013

Breaking the post-baby blues

ImageAs I’ve previously stated, I gained a decent amount of weight when I was pregnant with my daughter.  My doctor cleared me to start working out 6 weeks after I gave birth to Landry. As much as I was determined to get back into shape the thought of leaving my newborn, even for an hour, was SO hard for me. However, it was necessary. I’m lucky enough to have AMAZING friends and family who stepped in to make sure that I got out of the house, back into civilization, and back to feeling like myself. Without their encouragement and support, I would not have done it alone.  Accepting the offers of support from your friends and family during this time is so important!

One of my friends, Ashleigh, had been going to a boot camp in-town named Boot camp Dallas. She persuaded me to start this 6 week camp with her.  Then my other friend, Taylor, stepped in and offered to stay with Landry, when my husband couldn’t, so I could start working out. I don’t know what I would have done without my friends and family through this transition period in my life. Long story short, accept your friends offers of support, it was my saving grace.  .

After I made it to my first boot camp and I was hooked.  It was just what I needed to jumpstart my system again. I had found a great boot camp, was going with one of my best friends, and I had an amazing instructor (who is now still one of my best friends). It was a win, win, win!  I even ended up being the biggest loser in my camp. Taking these few hours a week for myself was key in getting back to feeling like myself again.

Once you accept the support from your friends or family, there are many choices on which exercise method to use to get back in shape. However, I’m sold on jumpstarting your system with a great boot camp. Here’s why:Image

Support and accountability– Much like any program or association, when people are all going through the same thing together a common bond is formed. Boot Camp is no different and you will likely form new friends within your group. This helps you stick with your workout program and provides you with instant accountability partners. The boot camp I did has as 95% retention rate, so a lot of the participants are returning campers and can help encourage and provide guidance to a new enrollee. Everyone is working together to help keep each other on target.

Fast Results– The mix of strength training and cardiovascular training is called cross training. It’s been shown to be a great method to build lean tissue, burn fat and provide all round fitness for day to day life. In a boot camp, you are always doing new workouts and drills that help push your body to new limits.

Getting outside- You don’t have to go into a smelly gym with fluorescent lights. Put on your sunscreen, get outside, and get some vitamin D! Studies show that people who are exposed to regular amounts of sunlight do not need vitamin D supplements because sunlight promotes sufficient vitamin D synthesis in the skin. Studies also have shown that vitamin D plays a crucial role in strengthening bones, fighting depression, boosting immunity and potentially even speeds up the body’s ability to lose weight.

Helps you push yourself– At the beginning of most boot camps, they take your measurements and weight. It is really motivating to see your hard work pay off by the end of the camp when you have lost inches.  Most people rarely push themselves as hard as an exercise professional will, especially when you’re in a group setting.

Whatever your workout is, take your friend and family support and get moving! Take baby steps to getting back into the real world and feeling like yourself again.  You can do it and you will feel like yourself again in no time!

If you are wondering what boot camp I did it was Boot camp Dallas. I am a huge fan of this boot camp. Boot camp Dallas consists of running, bleachers, plyometric drills, high intensity training, weights and core work. The owner and instructor is Jovone Kordoban, she started one of the first boot camps in Dallas and has a very high client retention rate because of the great results her members achieve. Her camp is held at Jesuit high school. If you want more information you contact Jovone at bootcampdallas@aol.com.

Have a great weekend and love yourself to a healthy lifestyle-

Loren Silas