OSTEOPOROSIS: SYMPTOMS

Osteoporosis is one of those diseases that is very quiet in its early stages. In its early stages one won't usually notice any physical symptoms. As it worsens, one may start having bone fractures or even more serious broken bones, such as hips. Typically, these fractures and broken bones occur after a fall. However, as osteoporosis worsens, it is possible for fractures to occur with something as simple as coughing. Those fractures that occur due to minor things that wouldn't usually break bones are called "fragility fractures."

The areas typically affected by osteoporosis are the spine, hips, and wrists. Not only are fractures of the spine painful, but they can also cause a bent over posture and decreased heights. As osteoporosis progresses, it can affect the way you walk and also affect your balance.

It is important to have a doctor you can talk openly with on a regular basis. At a certain age they will almost always recommend bone density testing. The testing is quick and painless. I know because I am almost 80 and have osteoporosis so I have had the test done many times. If your doctor recommends it, have the test.

Our next post with deal with diagnosis of osteoporosis.

OSTEOPOROSIS

The definition of osteoporosis is basically porous bones. Both men and women may suffer from osteoporosis, but it is more common in women, especially after menopause. Throughout one's lifetime the body is constantly breaking down old bone and replacing it with new bone. Through one's early years, the process builds more bone than is taken away. But, unfortunately as one ages, bone breaks down faster than it builds back up. When bone loss is significant. osteoporosis occurs. This makes one more likely to suffer broken bones.

As stated earlier, both men and women may develop osteoporosis, but women are more susceptible due to the fact that their bones are smaller, thinner, and less dense. Postmenopausal women face the greater risk because their estrogen levels fall dramatically at menopause. Both men and women face a greater risk of osteoporosis as they age.

The following can be additional risk factors; a family history of osteoporosis, being thin or having a lower body mass index, a prior fracture, being White or Asian, having certain medical conditions such as cancer, diabetes, long-term use of some medications such as antiseizure medication and corticosteroids.

Lifestyle can also be a risk factor. Some lifestyle factors include being sedentary, smoking, heavy consumption of alcohol, a diet low in calcium, vitamin D, or protein.

Our next post will also be about osteoporosis. We will talk about symptoms and diagnosis.

file photo

LONG TERM MENOPAUSAL HEALTH #2

• This post is a follow up to our previous one regarding postmenopausal health. The last post was about some of the long-term postmenopausal health issues that can occur. This one will focus on what you can do now to safeguard yourself from those issues. Below are some of the things you can do now:
• Stay in touch with your doctor. Have regular checkups and screenings. This will help you stop problems before they start and/or start treatment early, if needed.
• You are your own best advocate. You know your body better than anyone else, including doctors, do. If something feels off, talk to your doctor about it. If they aren't very receptive at first, keep at it. Find another doctor who will listen to you, if necessary.
• Live a healthy lifestyle. Be active, eat healthy, both are essential foundations for wellness regardless of age. If you need advice about either, talk to your doctor.
• You need to stay informed. Remember, knowledge is powerful so keep up with what is going on with your health and what might be available to you.
• Post menopausal years can be good years. Enjoy them.

file photo

• 
  

LONG TERM POSTMENOPAUSAL HEALTH

 Unfortunately for us women, there can be long-term effects of menopause, five are listed below. Ladies it is important to talk to your doctor about menopause and take his or her advice. Here are five important postmenopausal changes to be aware of and discuss with your doctor:

HEART: Did you know the risk of cardiovascular disease increases postmenopausal? Estrogen, a hormone that protects the heart, decreases after menopause.

WEIGHT: Ladies, don't you just love this one? Postmenopausal metabolism slows down; the body loses muscle mass and hormones shift. All can lead to weight gain, especially around the abdomen.

BONES: Lower levels of estrogen can speed up bone loss thus raising the risk of postmenopausal osteoporosis.

SLEEP: Fluctuating hormones can lead to poor sleep quality and sleep disturbance which may persist.

MIND: Studies have suggested that estrogen is neuroprotective, so when it drops postmenopausal, the drop may influence the risk of dementia later in life.

It is important to have a good relationship with your doctor and to feel free to discuss women's health issues.

file photo

LET'S GET HEART HEALTHY

Did you know that there is a 5% to 7% increased risk of heart failure for every 1-point increase in BMI?

We will close out these heart and weight posts by giving the cardiologist, Dr. Ashish Sarraju's, tips for losing weight and lowering your risk.

• Eat "Real" Food: A mediterranean-style diet that focuses on veggies, fruit, whole grains and lean meat is a good choice for most.
• Avoid Unnecessary Calories: "Cutting down alcohol is extremely important in my opinion," he said. "And avoid sugary drinks. Juices and sodas are hidden sources of calories."

• Get Moving: "We really want people to get about 150 minutes a week of moderate-intensity exercise. If you have been sedentary, you might have to work up to it."
• Know When To Ask A Pro: A registered dietitian can be helpful creating a personalized eating plan, while a personal trainer can devise a step-by-step path to meet your movement goals. And if you're still struggling, talk to your doctor about whether medications or surgery could help.

Take care of your heart. It is the beat of your life.

file clipart

WEIGHT AND THE HEART

In our last post we talked about becoming a healthier you and talked mostly about weight. Today we continue in that vein discussing the connection between weight and heart disease. The information discussed today comes from Dr. Ashish Sarraju, preventive cardiologist with the Cleveland Clinic. Possibly the most important reason to shed extra pounds is heart health. According to Dr. Sarraju, "For every increase in your body mass index, your risk of cardiovascular disease increases." It is not just because your heart has to work harder when you're carrying extra weight. Excess fat is connected to a number of conditions that are also risk factors for heart disease. "Fat tissue is associated with increasing the hormone systems that lead to high blood pressure. It can lead to cholesterol values becoming abnormal. It can increase the risk for prediabetes and diabetes and for sleep apnea. So not only are you increasing the stress upon your heart, you're actually increasing the chance that you're going to have all these other risk factors for heart disease, says Dr Sarraju.

Patients who are considered obese are at the greatest risk for developing heart disease. However, even moderately overweight patients increase their risk with every extra pound. "Any bit overweight matters," says Dr. Sarraju. Do you understand obesity? Obesity is having a body mass index, known as BMI, greater than 30.

There is good news. Losing even a small amount of weight, 5 to 10% of your body weight, can made a real difference in your heart health.

Our next post will give you some helpful tips from Dr. Sarraju.

file photo

BECOMING A HEALTHIER YOU

We will soon be closing out 2026 and going into 2027. When you think about 2026 has it been what you wanted in health and weight? If it has, that's great, good for you! If it hasn't, have you thought about the reasons why? Is it because of a new major health problem, or is it something you can change?

For many people it is weight. If it is weight, it is probably weight loss. If that is you, keep reading. A big part of wellness is your weight and how you feel about it. You should feel confident, energized, and empowered by your own body. Below is a list of some benefits of a healthy weight.

1. Heart health
2. Less distress on joints
3. Increased self-confidence and self-esteem
4. Body awareness
5. Better posture
6. Higher energy levels
7. Better sleep quality
8. More motivation to be active
9. Improved mobility
10. More motivation to be social
11. A better outlook on life
12. A positive mood
13. A healthy diet
    
    
    
14. file photo

TAKE A STAND FOR YOUR METABOLISM

Need to rev up your metabolism? It may be easier than you think. Try changing 30 minutes of sitting time a day to 30 minutes of standing or walking. This information comes to us from a study in the Scandinavian Journal of Medicine & Science in Sports. According to the study those who did the above daily experienced marked improvements in metabolic flexibility within six months. (Metabolic flexibility is a sign of better fat-burning and blood sugar control) The study authors noted that swapping sedentary time for light physical activity helps the body use energy more efficiently.

file photo

HOW ABOUT SELF-HYNOPSIS FOR HOT FLASHES?

I know some may think I've fallen into the 'quack' trap, but you need to read on. This information comes from scientists, specifically psychologists, at Baylor University. Now I am very familiar with Baylor University since I have three family members who studied there. Two of my granddaughters have degrees from there while my daughter transferred to another school more suited to her field to graduate. The psychologists found that women who practiced self-guided hypnosis for 20 minutes daily had significantly fewer hot flashes after six weeks than the women who listened to white noise for the same period of time.  The experts believe self-hypnosis works by reducing the stress response that can trigger hot flashes.

You may be wondering how to do self-hypnosis, and unfortunately, I have no idea. And at my age, I am not interested in knowing. For those suffering with hot flashes, if you would like to try this method, you will find tutorials on YouTube. Go to YouTube and search "hypnosis for hot flashes." Good luck, ladies.

file photo

A-FIB AND COFFEE

A-Fib is a condition marked by irregular heartbeats.  Doctors usually advise patients with a-fib to avoid caffeine and that is not good news for coffee drinkers. However, findings in JAMA recently suggest coffee might keep a-fib episodes at bay.  The study's authors determined that compared to those who abstained, a-fib recurrence was 39% lower in patients who drank a cup of caffeinated coffee a day. It seems the anti-inflammatory properties in the caffeinated coffee play a role in its benefits. So why not enjoy a cup of joe?

clipart