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STARGAZER25
6/22/05 12:59 P
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Hello Ladies!
My apologies for not checking in last week. I was on vacation and could not get to a computer. I did very poorly. I didn't exercise or drink milk or lift any weights. But-I'm slowly getting back on track now. How did everyone else do???
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Christine- I'm impressed with you even trying to fit in three servings of dairy a day!
I am following a plan designed by a trainer right now and I'm not supposed to have dairy, but I've been getting in one serving a day. I'm taking two supplements right now- Viactiv (Calcium Carbonate) and a calcium Citrate supplement...
Donna- WELCOME! I'm glad to have another lovely lady join us! It sounds like this is a good test for you with your score. My mom's generation of women in my family scores with you. If you haven't done so already, you may want to talk to your doctor about having a bone density scan done. My mom and aunt were immediately put on actonel (sp?).
It sounds like you are definitely on the right track to fight against your risks though! Congrats!!
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Hello Ladies,
I did the test and I'm at 9 ... which is high and about to be very high. So I'd like to join this challenge. I have been trying to increase my dairy and track the calcium on my food log and I have added weights into my exercise program so I'm on my way already.
Donna
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STARGAZER25
6/9/05 5:42 P
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This is per day. I always have milk at breakfast, and try to fit the rest into lunch. If I drink it first, my lunch stretches out. For some reason, when I'm at home, its not as easy to have the 3 dairy. Only when I'm out. hmm
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Christine,
Were you fitting in 3 dairy servings a day or for Monday through Wednesday? Just checking...
Congrats on meeting most of the goals!
I took at least one calcium supplement a day, ate one or two dairy servings, lifted, and walked... a LOT.
Looks like we're both on track :)
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STARGAZER25
6/9/05 6:59 A
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Hello! I know I didn't check in yesterday. But here's how it went. I had to really make an effort to have my 3 servings of dairy. Not sure why it was more of a challenge this week, but it was, and except for one day, I did. I used weights & resistance to help my muscles, but neglected the calcium supplements, and that would be a big boost.
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Christine- I agree it might be a difficult task.
So, let's modify the challenge to meet 3 of the 4 goals on a weekly basis.
Ladies... that means even if you don't want to weight train, you can still join in the challenge. Meeting 3 of the 4 goals is better than nothing!!!
I guess we should share risk assessment scores too --mine is a 5.
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STARGAZER25
6/6/05 4:52 P
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Hi Julie-
Sounds good to me. Even though I was a 3, I'm still at risk.
And we may not get a lot of participation. Because one of the preventatives is using weights. But-we can only hope there will be more.
Christine
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| Fabulous! It's good to have you! I doubt we'll get too many people to participate in this challenge, but hopefully we'll at least have 5. Check in as often as you like, but why don't we do a weekly wrap-up on Wednesdays to see if we've met our goals?
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STARGAZER25
6/6/05 1:42 P
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| I'm up for this-even though I only scored a 3. But that was because I don't know of any family member having it. I've had 3 servings of milk today. I just have to remember about the calcium supplement.
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Osteoporosis Risk Assessment Quiz:
For every question you answer yes to, take note of the point value assigned to it.
Are you a woman? (2)
Are you thin and small framed (2)
Are you fair skinned and/or do you sunburn easily (1)
Has your mother, grandmother, aunt, or sister broken a hip, wrist, or lost height? (3)
Do you smoke? (1)
Do you avoid exercise or going on walks? (1)
Do you avoid dairy products? (2)
Have you had your ovaries removed, or did you reach Menopause before the age of 45? (2)
Total Score = Personal Risk Score
Interpret your score for risk of low bone mass:
0-2 points = low risk
3-4 points = medium risk
5-9 points = high risk
10+ points = very high risk
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I realize I am only 23, but my family has a history of very severe osteoporosis. At a health and beauty expo for work I took a bone density scan and found that my bone density is nowhere near where it should be for my age.
You build bone density/mass until the age of 35 and then it slowly depletes. The goal is to build as much bone bass as you can before the age of 35. But even if you're over the age of 35, you can take steps to slow down your body's depletion of calcium.
Based on the steps you can take to fight against osteoporosis, here is my weekly challenge to all of you ladies out there:
1) Take part in 30 minutes of weight bearing activity 3 times a week (walking/jogging/running is best).
2) Strength train at least twice a week.
3) Eat at least one serving of dairy daily
4) Take a calcium supplement twice daily (50% each time-- this is the best way for your body to absorb calcium) (Also, calcium citrate is absorbed by the body better than Carbonate --I found a calcium Citrate supplement at Rite Aid- their private label brand)
I know this seems like a lot, but it's definitely doable!
My next post will be the risk assessment test for osteoporosis.
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