Menopause Matters Forum
Menopause Discussion => Other Health Discussion => Topic started by: SilverFairy on May 02, 2014, 10:03:10 AM
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What do you do? Taking out HRT, what supplements, types of exercise and diet have you adopted to help?
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It begins in our teens ;) - good balanced diet, rich in green veg. and plenty of dairy foods. Good exercise regime.
In my 40s I had regular bone scans to see how my bone density was, advice was to up my exercise and eat more dairy! So generally a good diet, plenty of weight bearing exercise and keep stress to a manageable level.
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Calcium-rich foods, calcium supplements, Vit D (otherwise calcium won't be absorbed), exposure to sunlight (for Vit D), weight-bearing exercise every day, keeping to a healthy BMI (not too thin or too fat). Avoid fizzy drinks.
Baseline DEXA scan also useful and then periodic DEXA scans thereafter to check for any untoward deterioration.
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Supplements
Boron
Magnesium and D3
omega oils
High multi vitamin and mineral
Very very small dose of estrodiol and natural progesterone cream, partial hyst ( think it is classed as natural)
I don't supplement calcium.
Very health diet, and finally my weight is right for my height, though still a little pod under my tummy button
Walking every day and getting as much sun as I can in the summer months.
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Hello SilverFairy.
You may want to consider adding Olive oil to your diet. There is lots of research on the internet that reports its bone building benefits. I take three tablespoons of Extra Virgin Olive Oil every day as I have Ulcerative Colitis and it is also good for the gut.
Take care.
K.
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You might like to send for information - or look online- at the website of the National Osteoporosis Society.
Diet is important but there is a lot you can do even if you don't eat dairy (I don't and can't.)
Fruit such as dried prunes has been shown in recent research to help bones- 10 prunes a day :)
As well as oily fish- tinned sardines for example, almonds and green leafy veg.
PRUNES
http://www.ncbi.nlm.nih.gov/pubmed/19274852
http://www.bodyelectrictv.com/health/osteoporosis/why-your-bones-love-prunes-11/
Exercise is good but it has to be weight bearing and unless you are walking above 3mph your bones won't get much of a 'jolt'. Strolling along on the flat doesn't do much really.
Exercises like lunges and shallow squats are good for the legs and hips and there are other exercises that you can do for the spine.
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Prunes and apples are Boron rich.
I try for an apple a day but not keen on prunes though OH has them everyday, OH also has a dessert teaspoon on virgin oil daily(good for constipation too) I use to, but now take omega oils 2 6 7 and 9, I thought if I took the olive oil as well it would too much, so just use it as a dressing.
Virgin olive oil has many health benefits.
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For some people natural is not enough. My sister has regular scans as she has taken cortisone for most of her adult life and as that is a steroid it contributes to bone loss.
She takes AD CAL daily and is careful with her diet. It's a never ending battle for her because the steroids cause weight gain. It's really very difficult.
She could not rely on natural alone as its simply not enough to maintain good bone health.
Sometimes you just have to take something more.
Honeyb
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Exercise is good but it has to be weight bearing and unless you are walking above 3mph your bones won't get much of a 'jolt'. Strolling along on the flat doesn't do much really.
3mph is going pretty quickly. What do you suggest for those who can't reach that speed,
Just give up and perfect the couch potato pose?
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3mph isn't fast ;) ………… usual walking speed is 4mph. Skipping anyone ??? ………. tried it a few years ago and can't do it any more, hula hoop was difficult too - managed that as a teen but no longer ::)
Running upstairs rather than walking ……….
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I think if you are at risk of osteoporosis genetically and have an early or premature menopause then you would be very advised to replace oestrogen as first line of treatment. You could argue that a menopause well before the average age is not natural anyway - whatever "natural" is!
Aside from HRT, which I've taken since almost 54, I make sure I have a calcium rich diet, and take regular weight-bearing exercise (vigorous walking) including classes, go out into the daylight and sunshine when I can, chew the odd calcium and Vit D tab now and again (for what it's worth) as well as a spoonful of pure cod liver oil every few days. Not sure about all those prunes Sarah2 - I only have to eat one fig and I can tell the difference :o !!
There is some information on this site too about oesteoporosis, as well as dietary calcium:
http://www.menopausematters.co.uk/osteoporosis.php and several other pages in the sub menu
http://www.menopausematters.co.uk/diet.php - scroll down for calcium
Hurdity x
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You must move fast CLKD - I am reliably informed that 4mph is quick rather than average.
It's 2 yards a second, that's not slow.
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A healthy, reasonably fit, woman should be able to briskly walk at least 1 kilometre every 10 minutes. So that works out to be about 6 kilometres per hour, or 3.7 miles per hour.
I'm able to maintain that pace when I walk, and I'm a fairly short woman. A taller woman would probably be able to go a bit faster. It's not a jogging pace, but it is a brisk pace, and will get the heart rate up. If you're not used to exercise you may have to build up to that rate though, but it is certainly do-able.
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Normal walking speed ( ie strolling along the High Street) is around 2.5- 3 mph.
Brisk walking is 3.5 mph.
Speed walking and very fast walking is anything above 4mph.
Over 4mph you are entering jogging pace.
Plenty online if you want to check!
If you can't manage 3mph then you need to look at your overall lifestyle because 3mph should be achievable- it's just slightly quicker than strolling pace. You need to look at building up to that level - one way is to walk at a moderate pace for 100 yards then increase your speed to walk as fast as you can for 100 yards and alternate like this. Start with 15 mins a day and build up to 30 mins, 45 mins and an hour.
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My two mile daily (well almost daily :)) walk takes me thirty minutes. I used to do a daily three mile walk in forty five minutes before fibro scuppered that. Two is all I can manage nowadays without a stop. I know that research has been done into weight loss and walking and it found that you needed to walk for forty five minutes, non-stop, before your metabolism begins to change which is a bit depressing as I can only manage thirty! Still any walking is better than no walking at all when it comes to overall fitness.
There are some interesting facts in this quiz http://www.rd.com/slideshows/whats-your-walking-iq/
Taz x
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Just everyday stuff done in the house and garden and walking upstairs too.
When you think about it anything that you do except when you are asleep counts, it all adds up.
Every movement you make encourages the break down and then build up of bone as long as you have the nutrients and hormones ( losing bone in some women can start quite a while before menopause) for the progress.
People on certain medication as HB says need extra help, anyone man or woman who takes regular medication for asthma is at risk too, my brother has taken vitamin and minerals for years and walks everywhere.
I shouldn't worry about how fast you walk as long as you walk! keep active and keep going.
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The thread title says "Fending off osteoporosis the natural way"
You couldn't get more natural then Susan Weed here is her advice
http://www.susunweed.com/Article_Bone_Health.htm
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Interesting reading SL although I didn't realise that using HRT gives us a forty percent higher chance of developing breast cancer. I see this is from 2001 - have the figures been revised? I am concerned now!
Taz x
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I have read about this before and there have been studies, here is up to date info
http://www.uptodate.com/contents/factors-that-modify-breast-cancer-risk-in-women-beyond-the-basics
I should not worry Taz, I don't, everything is a trade off. and its only one of many factors.
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That's what I thought. It was just a bit worrying reading such a statement but then I saw the date and thought that probably figures had been revised since then.
Taz x
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She talks about chopping wood & carrying water...ok, cave lady lol... so what other examples of weight bearing exercises can you ladies recommend, I somehow, do not see hubby letting me loose withe the axe.. :D
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There might be something here that's suitable http://www.nhs.uk/Conditions/osteoporosis/Pages/prevention.aspx
Taz x :)
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From the link I posted
ACKNOWLEDGMENT
The editorial staff at UpToDate, Inc. would like to acknowledge Dr. Mary Costanza, who contributed to an earlier version of this topic review
Literature review current through: Apr 2014. | This topic last updated: Jan 15, 2013.
STANDARD RISK FACTORS
Increasing age — The primary risk factor for breast cancer in most women is older age. The incidence of breast cancer rises sharply with age until the age of 45 to 50, at which point the rise is less steep. At age 75 to 80, the incidence rates flatten out and then start to decline after this.
Gender — Breast cancer is the most common cancer in women and occurs 100 times more commonly in women than in men.
Race/ethnicity — In the United States, white women have the highest rate of breast cancer; for every 100,000 women, there are 124 cases diagnosed. The rate of breast cancer is lower in black women (113 per 100,000), American Indians/Alaska natives (92 per 100,000), and Hispanic women (90 per 100,000). It is lowest in Asian Americans/Pacific Islanders (82 per 100,000).
Weight — The impact of both weight gain and obesity is mostly associated with an increased risk of postmenopausal breast cancer. A higher body mass index (BMI) is associated with a lower risk of premenopausal breast cancer, although the mechanism behind this association is not clear.
Tall stature — Tall stature is associated with an increased risk of breast cancer. In studies, women who were at least 69 inches were more likely to develop breast cancer compared to women less than 63 inches tall.
Increased estrogen exposure
Benign breast disease — In addition to breast cancer, women can develop abnormal breast findings. These breast abnormalities can develop because of excessive growth of the glandular breast tissue (also known as proliferative lesions) or comprised of increases in fibrous tissue, ductal enlargement, or cyst formations (known as nonproliferative lesions). Women with a history of proliferative breast lesions have an increased risk for breast cancer, particularly if the cells appear abnormal (atypical hyperplasia).
Breast density on mammography — Women whose mammograms show many dense areas of tissue have an increased risk of breast cancer compared to women whose mammograms reveal mainly fat tissue.
High bone density — Bone contains estrogen receptors and is sensitive to circulating estrogen. Therefore, bone mineral density (BMD) is considered a surrogate marker to circulating estrogen levels. In studies, women with a high BMD have a higher risk of breast cancer.
Other hormonal factors
Androgens — Elevated testosterone levels in women are associated with an increased risk of breast cancer with some studies suggesting an elevated risk specifically for hormone receptor-positive disease.
Insulin — Other hormones that may influence breast cancer risk include high levels of insulin and growth factors related to the insulin pathway.
Lots of ways to ways to get in weigh bearing exercises
Jump up and down on the spot a few times
Carry shopping one bag in each hand
carrying a baby or child is weight bearing
Lifting a heavy kettle is weight bearing
You are doing things in your life all the time that is weight bearing :)
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Thanks SL that was really interesting.
I have been carrying bags of gravel up the drive this morning, well I was on one end and hubby on the other ::). If I had known it was good for me I would not have moaned so much ;D
Honeyb
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Go and thank him HB ;D ;D
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:lol:
Hope you tightened that pelvic floor first Honeyb - you don't want to end up like me!!
Taz x :D
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That's a good point!! remember to bend from the knees, that if your knees are ok, perhaps we should all stick to walking ;D
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:crutch: :crutch: :crutch: :crutch:
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My knees have been gubbed for years so don't know if bending is a great idea.
He, hubby that is, sticks me on the end of something heavy and we are supposed to carry it between us. He is over a foot taller than me, has long legs and takes big steps. I end up trotting to keep up. I refuse to be the one who walks backwards though ;D, that slows him down a bit.
Did not buy enough gravel so had to repeat the process this afternoon. Lots of weight bearing exercise for me today.
Honeyb
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"There are no diseases and no cures for diseases ……. " I stopped reading at this point >:(
What exercise did you take in your teens? skipping, hoola hooping, French String ……….
Hoovering is good exercise ;)
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It also depends on the terrain when walking ;)
Helvellyn anyone?
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Don't think so CLKD! ;D
Taz x
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Lovely view from the top …………. anyone? :D ……….. the RAF planes fly below the summit :o there they were, GONE ;D
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I have done Helvellyn and I have bagged Strident Edge 8) nearly died of exposure but I did it :)
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"There are no diseases and no cures for diseases ……. " I stopped reading at this point >:(
French String ……….
Hoovering is good exercise ;)
Is french string the one where rubber bands are linked together?
I'me sure you're right about Hoovering.............
Re a later post of yours - Helvellyn isn't that where Striding edge is?
If so wouldn't go there for a ................. ;D
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I have done Helvellyn and I have bagged Strident Edge 8) nearly died of exposure but I did it :)
Wow Silverlady 8)
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My ex husband dragged me up many a mountain, he said it was character building :o
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My ex husband dragged me up many a mountain, he said it was character building :o
Is that why he is ex?
Don't care, you did so well :medal:
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Come to Scotland and bag a Munro.....or two.
I have done most of Ben Nevis and all of Goat Fell. Goat Fell is not hard at all really and the views of the Clyde Coast are stunning.
Honeyb
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How this? http://www.trihard.co.uk/Helvellyn/Helvellynhome.htm
I'm exhausted just reading it - my two mile walk seemed to be at least ten miles today!
Taz x
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Your legs may have been bored Taz.
My son suffered from bored legs when he was a little boy....especially in shops ;D
Honeyb
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Thank you Limpy :)
I was very fit in those days, couldn't do it now, but I have to confess I did enjoy it, I never went the expedition to Everest though like ex did.
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You are right Honeybun - my legs were probably bored. I get bored legs in shops as well so I know how your son felt!
Taz x
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Bored legs :rofl: bet that's a family motto now!
Never dared do Striding Edge, character building or not ……… my dog went to the edge at the top and looked out at the view - when I called her because we were ready to walk further, she sat: gazing ……..
Makes my legs ache thinking about it now ::)
As for Everest - would love to have the courage to fly first ;)