Yet Another Diet and Exercise Thread - need help

Parent Cafe
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<p>I am not one who refuses medication, and I was on Fosomax and then Boniva for awhile. There are too many concerns about these medications and I know too many people who have had side effects as serious as near jaw fractures during dental work. (you have to research it- I don’t have all the details at my fingertips). Anyway, I stopped these meds and decided to control it with diet and re-visit the issue of meds in 5 years or so. Maybe there will be safer drugs. The Forteo really is the best bet (the injections), but it is an extreme measure. I had problems with a knee fracture healing last year, which is why I was on the Forteo. </p>

<p>I did all kinds of research on the cola issue, because I drank a lot of caffeine AND non-caffeine diet colas. I’m sorry to say that the evidence is pretty overwhelming that in FEMALES this is a huge bone density loss contributor. It isn’t the caffeine. It’s the cola/phosphorus. I now drink cola about twice a week as opposed to possibly 4 or more cans a day in the past.</p>

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<p>There is a new once-a-year injection for bone density problems called Reclast, but my Dr suggested that we wait to see how other people do on it for a while before considering it. He wants to see a longer track record. There have been issues with jaw bone problems with use of Fosamax, Actonel and Boniva, but the frequency is pretty low, I believe. For me, so far no probs, and I’ve unfortunately had a lot of dental work too. Oral surgeon put me on antibiotics preventatively before a recent tooth extraction. Fortunately, no probs.</p>

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<p>I have had similar issues – diagnosed with osteopaenia, etc. Was put on Fosamax about 5 years ago, but after a week decided to stop. I wasn’t even 50 at the time. The doctor that prescribed Fosamax said that, at this age, calcium in your diet or supplements alone are not enough. She said you have to get some prescription medicine. Anyway, I have been doing a terrible job at it --no Fosamax, not even supplements --although I try to exercise and eat well. I have also heard about the cola issue numerous time. Not a heavy cola drinker at all, fortunately. I find this thread very helpful.</p>

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<p>Binx, osteopenia, and skin cancer here as well, little basal cell growths. I wear hats, the best facial sunscreen i can find, and stay out of the midday sun. But do get some exposure on my arms and lower legs other times of the day. The whole combination sucks, huh? </p>

<p>My mom has rather severe osteoporosis, and we’re all allergic to milk, though I’m taking allergy meds and now drinking some milk. Started Vit. D 1000 IUs and taking a bit more calcium. Irritating, as I rarely drink soda, have always walked a lot, or for a time, jogged, eaten lots of greens. I’d take Fosamax or the like (the class is called biophosphonates) in a minute, but as I need root canals at times, hate to mess with jaw health. My dentist said most of the jaw health problems come from the more intense drugs in that class that are taken for bone mets in cancer patients. Anyone have any corroborating evidence on this? </p>

<p>In terms of exercising in front of the young and fit-yes, hard, but you’re making a political statement. Is good for the young things to see that all ages can, do and should exercise. My hospital had a gym a few years back, used by cardiac and pulmonary rehab as well as employees of all fitness levels and some of the geriatric public. A great inclusive environment.</p>

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<p>Just so I don’t propagate a misunderstanding - I have never had skin cancer. I had another kind of cancer, unrelated to skin cancer, but having had cancer once, I know I don’t want it again, of any kind. </p>

<p>I’m glad this thread is helping others. I always feel a little guilty about creating a thread about me, but I also know that this community has such a wealth of experience and expertise that it would be stupid to not take advantage of it. I appreciate the advice and commiseration.</p>

<p>It’s a rare, cool, cloudy day in Atlanta - only 78 - so I do believe I will now go for another walk!</p>

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<p>I just want to reiterate that lifting weights will be a lot more effective than walking to help with your bone density loss. I don’t mean that you should stop walking, but that perhaps you should start some kind of weight-lifting program sooner rather than later!</p>

<p>If the weights you have are too heavy, you can start with large cans of juice, milk containers, etc. You can also start doing things like pushups - starting on your knees if you need to. </p>

<p>Do you have any friends who know how to lift weights? Maybe you can find someone who would be interested in training with you, or at least giving you a bit of instruction. </p>

<p>Good luck!</p>

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<p>binx - as I am aware, there are predominantly two ‘chains’ of women’s only workout places… Contours Express and Curves. After investigating both, I joined Contours Express. Contours Express uses weight equipment that offers both positive and negative resistance with each rep. Curves equipment offers positive resistance only (by the way, the negative I speak of here is a good thing). Both places utilize a ‘circuit’ routine that alternates weights and low-impact aerobics. Most of these clubs offer a trial membership of varying lengths of time. </p>

<p>They don’t have showers, etc. and all the pampering stuff, but honestly, that’s what encourages me to get in and out. On days that I add some extra stretching, I’m in and out in 45 minutes.</p>

<p>I’ve gone through a couple of periods where I couldn’t get in (most recently when I was having some ear problems for several weeks and just didn’t feel stable enough) and things slid. When I’d finally start going back in, my massage therapist (I see her twice a month, and never tell her before hand how often I’ve been in the gym) would easily notice the increased tone in my muscles and comment on it. It always made me feel so much better than the changes were something someone could palpably feel.</p>

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<p>binx-a couple of suggestions.
Some health insurance policies (esp. HMO types) have arrangements with gyms to offer reduced rate membership. Others, will pay part of the fee if you belong for a certain period of time. Check into this and see if you have that benefit.With a bad back and knee, I strongly suggest you speak with your MD and request a PT consult. You should be able to get instruction and started on exercise that can strengthen muscles safely and reduce the risk of worsening your problems. Some equipment may be off limits, some may be very beneficial. You should learn how to use free weights without putting extra strain on your back, etc. Seems you have enough mechanical issues that if phrased properly your MD and insurance company would cooperate. Heck, your back and knees may even start feeling alot better.</p>

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<p>Has anyone tried resistance bands? I just ordered some, since it looks easy to do at home. I’m also not much of a gym person. I walk a lot and am in good general shape but I’ve noticed some back pain after gardening and thought some strengthening exercises might help.</p>

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<p>Resistance bands are good and can be taken on trips. Just follow the directions and watch your form.</p>

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<p>I have an exercycle that has both foot pedals and arm levers. I have been using it to work my arms a bit (standing, rather than pedaling). It’s fairly strenuous for me, and I can’t do it for very long. I also have 2 2-pound weights that I am trying to use with basic exercises. I haven’t mentioned either because they sound rather wimpy compared with real weight training. But I figure I have to start somewhere.</p>

<p>Meanwhile, I also plan to continue walking. There may be some weight bearing benefit, but even if not, there are cardio benefits, and weight loss benefits.</p>

<p>teriwitt, according to Google, we have both those clubs you mentioned, as well as several others - LA Fitness, Ladies Workout Express, etc. I called one of them a week or so ago - I think the latter, and she scared me over the phone with all the upfront legalese about cancellation charges, penalties, etc. I still want to stop by the Y. It is only a mile or so from my house, so I think I’d be more likely to use it, especially if I can sign up for a specific class.</p>

<p>Once I have an idea of the right way to do things, I think I could do things like bands and weights at home on off days. But right now I’m still trying to sort out the conflicting advice, etc.</p>

<p>Hopefully our finances will settle down in a couple months. We aren’t poor or anything pitiable. Graduation trip to NYC, 2 weeks of house guests and associated entertainment, several unexpected health and dental expenses, and a broken airconditioner have simply stretched us a bit. Plus, a lot of my piano students take the summer off. It’s not a permanent situation - more like a crash diet for finances, where we just need to cut back for a little while, and give our budget the chance to catch up. </p>

<p>In the meantime, I’ll do the research, so that I know where to jump when I can.</p>

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<p>In addition to checking out the Y – Does your city have community centers that offer fitness classes? In our area the cost is veryr easonable, the instructors are good, and it’s a good way to meet fitness buddies.</p>

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<p>

That’s great! Don’t worry about sounding wimpy - what matters is that you’re getting stronger, bit by bit. </p>

<p>(I didn’t mean to discount the benefits of walking in my previous post, by the way. I just wanted to make sure that you were trying to do some kind of strength training as well, which you are.)</p>

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<p>One of my friends uses “yourself fitness” (works on pc or ps2 or xbox) and loves it. Prevention mag gave it high marks. I’m thinking about trying it…it seems a little weird but it’s worth a shot maybe. Hey, I can’t afford a real personal trainer so why not get a virtual one named Maya? Here’s a video on it. [YouTube</a> - Yourself!Fitness](<a href=“http://www.youtube.com/watch?v=Gs9DXyZ_lDg&NR=1]YouTube”>http://www.youtube.com/watch?v=Gs9DXyZ_lDg&NR=1)
Also, I highly recommend yoga for building flexibility and strength. If you join a fitness club, the classes are usually included. I had a bad knee too - and yoga actually fixed the problem!<br>
Good luck!</p>

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<p>Be careful with yoga. It is wonderful but there has been a HUGE increase in injuries (some serious) as a result of improperly trained instructors and our generation approaching it like a competitive sport.</p>

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<p>We used light weights in my dance aerobics class. I started with 2 or 3 pound weights and they’d feel heavy fast - especially if you did anything with your arm fully extended. You just need to work yourself up gradually. If you can do 10-15 reps comfortably try getting something a little heavier.</p>

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<p>Good luck, binx! One easy thing you can do w/light weights is arm curls–just sit down and put your weight in your hand w/palm up, fore-arm on your thigh. Curl up toward your body & go back down. This is really easy, tones your arms fast & you can do it watching TV or something.</p>

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<p>Went to bed last night with a migraine. Haven’t had one for 2 months, so guess I was due. Didn’t have a typical aura - no blind spot, just generally fuzzy vision. Blamed it on watching TV for two hours (Euro soccer final. Disappointing!) Good news is my new medicine seemed to work - headache never got unbearable. But it truly makes me feel like I am dying of old age at 49! Good news is that I didn’t stay up late snacking. :slight_smile: Down a pound this morning (compared with 3 or 4 days ago, which is a healthy target, I think. I’m aiming for 1-2 pounds per week.) Will head over to the Y later this morning to see what I can learn.</p>

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<p>I have seen the injury statistics on yoga. It’s important to find a good teacher and to start slowly. My teacher is terrific and the class in non-competitive. She never pushes her students to go beyond what they can handle.<br>
On the flip side, I think developing flexibility is underrated - and is very important as we age. Lack of flexibility can cause injuries - especially when us older folks start new routines. So, at the very least, we need to build good stretching routines into our exercise plans. Yoga, (done right), is a very holistic practice. It works to quiet the mind, relieve stress, and help you become aware of your body and what it can (and can’t) do. After yoga, I feel like I got a full body massage -relaxed and invigorated at the same time - and it’s a LOT cheaper and can be done at home when needed. I’ve only been doing it for a year (on the rec of my doc) and I’m sorry I didn’t start it earlier!<br>
Binx, so sorry about your migraine, and good luck at the Y.</p>

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<p>Binx, Binx, Binx. What are you trying to do to yourself? I knew I shouldn’t have left you alone with that racewalking advice :)</p>

<p>Seriously, that’s way too long to start. Four minutes at a moderate pace, 15 at a power pace, and four at a moderate pace to start. </p>

<p>If you want to racewalk - think of when you were a kid at a pool and were playing tag. You weren’t allowed to run, so you would do a very quick walk to avoid having the lifeguard blow the whistle. That is essentially the basis of racewalking. You walk by landing on your heel and keeping your knee straight as you land. This is why it is so good for those of us who have suffered with weak knees. The knee is stabilized and there is little jarring. After you land on your heel, you roll off your toes, keeping your leg straight. You are getting your power differently from when you run. Keep your arms at your side in a 90 degree angle - no chicken wings and no crossing your fists in front of your chest.</p>

<p>When I started I did it in the evening so no one would see me. That was about 6 years ago, but now I could care less who thinks it looks ridiculous. </p>

<p>As for recipes that use soy. I will try to give you one per day and you can see what you like. First one requires a blender:</p>

<p>Cut up a very ripe banana and freeze it. You have to freeze it or it just doesn’t taste very good.</p>

<p>Put frozen slices of banana in the blender, two teaspoons of baking cocoa, and 1 cup of vanilla soy milk. (I use West Soy low fat soy milk that comes in the boxes.) Whip it up till the banana is thoroughly blended.</p>

<p>It is amazingly sweet with just the banana. I drink this every morning for breakfast and vary it with fruit in the summer. Last week I did a soy, frozen banana, mango, strawberry smoothie and this week since the blueberries are so good I will use blueberries with the mango and banana. </p>

<p>Tomorrow - hummus.</p>

<p>Okay, now it’s time for me to walk.</p>