|
 






|
|
|
Hello Everyone,
Welcome to The Quest, a newsletter
intended to inspire and inform those interested in experiencing optimal well being in
body, mind and spirit.
* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * June
2003
In this issue of The Quest:
1. The Quest Quote
2. The Quest Question - Osteoporosis
3. Did you know? Calcium-rich foods
4. Calling All Teens ~ Express Yourself! Be part
of a new book by, for and about teens. Click teens at www.iambeautiful.com for more information.
* * * * * * * * * * * * * * * *
* * * * * * * * * * * * * * * * * * * * * * * * * * *
1. Quote:
Fifty years ago people finished a days work and needed rest. Today they need
exercise. ~ Anon.
Exercise is a great form of relaxation. Many people
exercise as their main method of reducing stress. In the long run it definitely beats
hitting the couch with a bag of potato chips! If you feel wound up or upset, put yourself
back in a good mood with a brisk walk, a good run, or a half-hour of lifting weights. In
addition to exercising, add practices such as breathing, meditating, visualization, and
yoga to your relaxation plan.
2. Question:
My mother was just diagnosed with osteoporosis. What can I do now to protect myself from
developing this disease too? I am 35 years old and walk daily.
Answer:
Osteoporosis is a bone weakening condition that affects both men and women. It is often
called the silent disease because bone loss occurs without symptoms and is
usually not diagnosed until the bones are already so weak that a sudden strain, bump or
fall causes a hip to fracture or a vertebra to collapse. There are many factors that
contribute to the development of osteoporosis, and although some are out of your control,
you can have a profound effect on your bone health by following a few simple,
healthy steps.
Risk factors that you can change:
Diet: A healthy diet rich in important nutrients such as calcium, vitamin D and
magnesium are needed for strong bones. The National Institute of Health recommends that
the average adult between the ages 19-50 should consume 1,000 mg of calcium each day. For
both pregnant and nursing women, up it to 1200-1500 mgs. If you dont eat the
calcium-rich foods listed below, look into a calcium supplement. I like the chewable kind
called Viactiv.
Lifestyle: Regular physical activity has shown to help maintain and even increase bone
density and can protect against age-related bone loss in maturing adults. So get out for a
walk or a game of tennis. Plus, strong muscles need to attach to strong bones. Weight
lifting can improve bone health. Smoking has been shown to have a negative effect on bone
density.
Hormone Level: Abnormal hormone levels such as the absence of menstrual periods, low
estrogen levels or low testosterone levels in men can impact your risk of developing
osteoporosis. See your doctor to discuss these issues.
Risk factors that you cannot
change:
Gender: Women have a
much greater risk of developing osteoporosis because they have less bone tissue and lose
bone more rapidly then men.
Age: As you age, your
bones become less dense. In the first few years after menopause, your bone loss is most
rapid; therefore, the older you are the greater your risk of developing the disease.
Frame size: Small,
thin-boned women are at greater risk.
Ethnicity: Asian and
Caucasian women are at higher risk than African-American or Latino women.
If you would like to learn more about your current bone density or feel that you may be at
risk based on the above factors, ask your doctor about the possibility of having a Bone
Density test done.
3. Did you know? Calcium-rich
foods
Overall, milk products tend to
score the highest, followed by certain types of fish and fortified foods. For a full list
of calcium sources in your food go to: dialadietitian.org
Food, portion and mg per serving
Milk, whole, 2%, 1%, skim |
1 cup |
300 |
Cheese, brick or cheddar |
1 oz |
205 |
Cottage cheese |
1 cup |
140 |
Cheese, Swiss |
1 oz |
240 |
Processed cheese slices, cheddar |
1 oz |
170 |
Processed cheese spread |
3 Tbsp |
250 |
Ice cream |
1/2 cup |
85 |
Yogurt, low fat, plain |
3/4 cup |
300 |
Fortified orange juice, soy or rice beverage |
1 cup |
300 |
Chinese broccoli |
1/2 cup |
135 |
Kale, cooked |
1/2 cup |
100 |
Sardines |
8 med |
370 |
Salmon, canned with bones |
3 oz |
190 |
4. Teens- Submit your essay! Click teens at www.iambeautiful.com for more information.
Water feedback~ Thanks Ruth, a
reader who submitted additional information regarding last months dehydration
statistics. The information was taken from Your
Body's Many Cries for Water. The one statistic in question: 75% of Americans
are chronically dehydrated has not been proven scientifically. The bottom line? Be aware
of your thirst; drink fluid when you are thirsty, after exercising and in warm weather,
but like all healthy endeavors, dont try to force the standard 8 glasses a day. You
may be perfectly healthy with 4 cups of fluid a day and yet your friend may need 12 cups
for optimal health. Always listen to your body, even when it comes to drinking water!
Please submit your
comments or questions by replying to this email at deborah@deborahlow.com.
I look forward to your feedback.
* * * * * * * * * * * * * * * *
* * * * * * * * * * * * * * * * * * * * * * * * * * *
The Quest for Peace, Love & a
24-Inch Waist
www.deborahlow.com
|
|