Saturday, July 15, 2017

Why does bone density matter?

Bone density isn't something we hear a lot about, at least not in the same way we hear about other women's issues.



What is bone density and why does it matter?

Bones are mostly made of collagen and proteins within a strengthening frame work of calcium phosphate, calcium carbonate and other minerals.  Our bones and teeth contain all but 1% of the calcium our body needs.  It is critical that our bones are both strong and flexible.  The collagen and calcium work together to ensure that the framework for our body is in optimized shape.  We are continually adding new bone to our skeleton, at least in theory.  When that balance of old and new bone growth is upset, we end up with bone loss and a weak skeleton.

This is where we all understand bone density, especially if we are menopausal women and dealing with the effects of Osteoporosis.

Here are some facts about bone growth and bone loss...

  • Most new bone is added in childhood and teenage years
  • We reach our peak bone mass at about age 30
  • Bone loss increases just following menopause
  • Bone loss is caused by lack of calcium in our diets, age, smoking, some medications, lack of exercise.
  • Small frame and underweight women are at greater risk for lower bone density.
  • Loss of height is a sign of increasing bone loss
  • Dark greens and low fat dairy products will increase calcium levels in our diet
  • Vitamin D helps the body absorb calcium
  • Weight bearing exercises help build bone
  • Estrogen replacement can assist in preserving bone loss
Do you think you may be at risk of low bone density?

If you are over 50, underweight, early menopause,  post menopausal, a smoker, have experienced loss in height, or have a family history of osteoporosis or hip fractures.  If you aren't sure, meeting with your health care provider is always best.  

Osteoporosis is one of those things that can be prevented.  As women, we often put off the simplest thing when making small changes now, can have the biggest pay offs down the road. 




Saturday, July 8, 2017

Taking Care of You

As women, we like to think we can do it all, be it all and have it all.  I wonder sometimes, if perhaps we secretly wish the culture would cut us some slack?  Do you sometimes look at other women who have no problem giving themselves permission to decompress and feel...well, jealous?



We become so good at taking care of the world around us and those people we love and even those we don't even know, that we forget to take care of ourselves.  Women intuitively spend more time look 'out' rather than looking 'in'.

No matter how far you've strayed from taking care of yourself, you can start today with one small thing and just maybe, you will see what a difference one small thing can make.  If you aren't very good at self care, you may not even know where to start.

The Blissful Mind, suggests that there are 5 dimensions to self care.  They are Physical, Intellectual, Spiritual, Social and Emotional.  Let's talk about what each one of these means.

Physical: These are the physical things we do; habits we have for good or for bad.  It includes sleeping patterns diet and exercise, medical check-ups, and sexual health.  These are the important things that are so easy, maybe too easy to skip out on.  We think we can make up for last sleep when the weekend arrives but the weekend comes and goes and the sleep deficit grows.

Intellectual: These are your personal growth items like schooling, education, continued learning, and even having a good and positive outlook on life.  Keeping you mind busy and engaged is something most of us do anyways.  I think the difference is, focusing on the things that you love or have always wanted to learn.  Often, that little evil, inner critic we all have convinces us that we are too old, too dumb, too something to learn new things.

Spiritual: What are the beliefs and values that keep your life on track? What nourishes your soul?  Remember there is a huge difference between religious and spiritual.  For many, their self care is shown when attending a religious service that supports their spirit.

Social: What does your network of supporters look like.Social self care is a look at who your friends are.  Who has your back?  Who can you count on to listen to you?  It's important to connect with people outside of social media.  We all need to feel like we have a place to belong, a place to find acceptance.

Emotional: This one may be the most difficult to do.  How do you cope from day to day? How do you cultivate kindness, empathy, compassion, love for yourself and others?

If you are new to self care, choose one area to work on for a few days.  It doesn't have to cost money, or cost you time.  Just a few minutes of focus intention can offer a huge dividend for yourself.  It's not selfish or egotistical, it's healthy to care for you!

The Problem with Incontinence

The problem with incontinence



If you are a woman who grimaces when you feel a cough coming or worse…a sneeze, then you know more than anyone that incontinence is a big problem!  However, it is something that as women, we really don’t fully understand and that’s a big problem too!

Stress urinary incontinence is the most common form of incontinence in women under the age of 60.  Age alone can be a risk but what are some other risk factors?

  • Pregnancy and Childbirth
  • Loss of pelvic tone
  • Hysterectomy
  • Nerve damage
  • Obesity
  • Menopause
  • Lung disease or smoking that causes chronic coughing
  • Anatomical formations
  • Continual lifting of heavy objects

There is treatment and where there is treatment, there is hope. Treatment usually begins with behavior modification such as:
  • Pelvic muscle exercises
  • Weight loss
  • Pessaries
  • Pelvic floor stimulation

Other treatments involve:
  • Medication
  • Injections
  • Surgery.  Surgical procedures vary and great strides have been made in the recent years to increase success in treating stress urinary incontinence.  

Only your doctor can determine the best place to start in treating this problematic issue for women.  The sooner you visit with your provider, the sooner you can eliminate this discomfort in your life.