Your Bone Bank - Deficit or Credit?

Did you know that bones peak in mass, strength, size, and density by the time we reach age 30?

As we approach age 40 and beyond, the health of our bones change and weaken over time. This is natural and to be expected, especially for women that are prone to more bone loss due to menstrual cycles, childbearing, and menopause. Genetic factors have a role to play in bone health though lifestyle factors impact our overall bone health and future bone loss.

Consider this - in the 10 years after menopause, women can lose 40% of their spongy, inner bone and 10% of their hard, outer bone.

Men are more likely to experience bone loss and fractures after age 70.

Mature adults can slow bone loss and reduce their risk with a regular exercise routine, eating a healthy diet, spending moderate time in the sun (for Vitamin D intake), and avoiding caffeine, tobacco, and excessive alcohol since each of these products leach calcium from our bones.

Osteoporosis is a condition of concern that many people fear due to the fragility experienced as well as the increase risk of fracture. By practicing a healthy lifestyle osteoporosis is avoidable. Get the facts and learn more about bone building.

Be Well! ~Tiffany Anderson, LMT, RMT, BS, CHES

Founder, Anderson Therapeutics & Author, Butternut to Bionic: A Resource Guide for Hip Replacement Surgery

This information is not a substitute for the medical advice of physicians. Take what is useful, investigate these options, and speak to your doctor before incorporating something new into your personal wellness plan.

Credit for social media promotion 10/7/21: Image by Parker_West from Pixabay

Source: American Academy of Orthopedic Surgeons, Healthy Bones at Any Age

This post first published April 18, 2019

Healthy Living on a Budget

To say that I am frugal is an understatement. I am a coupon diva and extreme bargain hunter. I seek out deals for travel, retail, entertainment, transportation, food, and anything related to my healthcare. Managing chronic conditions can be extremely expensive; though by practicing prevention I know that I am protecting myself and saving money in the long run. Freebie wellness habits like daily walks, drinking plenty of water, and avoiding tobacco and alcohol are some of my favorite good health habits. Below I’ve shared a few budget savvy methods that fall in line with my 3 Key Concepts to Live Well & Be Well. As with any advice, speak to your doctor before implementing anything that may affect your health.

Be Well! ~Tiffany

Soothe:

  • Indigestion or heartburn? Drink 1/4 teaspoon baking soda dissolved in 1/4 cup water OR chew a small piece of crystallized ginger OR sip on chamomile tea OR chew sugarless peppermint gum. Simple solution...avoid harmful foods since diet is the number one culprit. Dine well and if you choose to indulge, accept the consequences of your food choices.

  • Sensitive skin, shingles, contact dermatitis? Stay indoors when temperatures soar, avoid excessive sun exposure, and check your water heater. High heat aggravates many skin conditions and hot water can scald. Turn the temperature down to 120 degrees to protect yourself and save on heating bills.

Nourish:

  • Constipation, hernias, or digestive complaints?  Foods like rice, oats, and potatoes support the health of our colon, are filling, rich in nutrients, and very inexpensive. Avoid toppings that contain oil. Why avoid oil? The quick answer is from Dr. John McDougall, “The fat you eat is the fat you wear”. Learn more about the consequences of oil in your diet here.

Rest:

  • Insomnia? Stream nature sounds like ocean waves at bedtime or tune into a tapping/EFT video with Brad Yates to help you wind down.

  • Aches & pains keeping you awake? Try acupuncture, my number one method to relieve and manage chronic pain. Community based clinics are affordable and many health plans may cover the cost, check with your insurance carrier.

Post first published on July 26, 2018.

Image by Rudy and Peter Skitterians from Pixabay

4 Proven Methods to Manage Chronic Pain...

Effectively managing pain - sounds good, right?

To better manage my own pain prior to, during, and after dual hip replacement I sought out methods that were affordable, easy to implement, had little to no side effects, and most importantly…eliminated or minimized my pain. Of the methods I tried there were four that stood out, each of them were research based, accessible, and helped me the most. I am happy to share them with you.

Visit the recommended products page of Anderson Therapeutics where you can download a FREE brochure that describes each of the 4 Proven Methods to Manage Chronic Pain. Even today, ten years after my first hip replacement, I use them to help me manage joint aches, arthritis pain, and more.

Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES

Founder, Anderson Therapeutics

Author, Butternut to Bionic: A Resource Guide for Hip Replacement Surgery

*Become a more active participant in your healthcare. This advice isn’t meant to replace medical care, speak to your physician before incorporating anything new into your wellness regimen.

Ageism - Address and Challenge It...

The September 2021 AARP Bulletin shares an article titled, Ageism is Alive and Well in Advertising. Personally, I find the practice of ageism highly annoying, patronizing, and insulting. While there are some ads that are more respectful towards adults over 50, many depict older adults in ridiculous ways such as cartoonish fuddy-duddies or kooks. Some refreshing ads do treat older people with respect by depicting them as mentors, friends, and people who wish to be productive though these depictions are rare.

Cultural attitudes are shaped by these outdated stereotypes and we can challenge these inaccuracies as they are discriminatory. How do we address this? With the power of our wallet…39% of the US population consists of adults over the age of 45. The consumer votes with their spending power and can send a strong message to corporations who choose to view older adults as valuable and vibrant.

Aging isn’t an optional state.

Aging simply means that we have a pulse.

Aging = Being Alive

Speak up, know your rights, and support businesses that value and respect you…at any age.

Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES

Founder, Anderson Therapeutics & Author - Butternut to Bionic: A Resource for Hip Replacement Surgery

Resources to address ageism:

Legacy Project

NCEA - Prevention Strategies

Rose Community Foundation: Change the Narrative

Source: AARP Bulletin, September 2021, p.6

Image by silviarita from Pixabay

Improving Your Balance...

According to the World Health Organization, falls are the second leading cause of unintentional injury deaths worldwide. While age is a key risk factor, all people who fall risk severe injury or death. For those like myself, a mature adult living with arthritis and artificial hips, a fall can lead to dislocation and/or disability. No one wants to fall and yes, accidents happen. Preventing falls is a multifaceted effort and includes safety measures such as modifying your home; things like removing rugs, adding a grab bar to the shower, installing nightlights, cleaning up clutter to remove trip hazards, and adding nonslip mats to the tub. Other things to consider are medications that might cause dizziness, and perhaps needing an eye exam since depth perception and reduced visual field increase fall risk. Besides these considerations and changes to our environment, fall prevention begins with ourselves.

The easiest way to prevent falls is to improve your strength and balance.

Take the 5-minute balance challenge.

Protect yourself by incorporating a balance routine into your daily exercise. Check out the resources below for ways to improve balance in the privacy of your own home, virtually, or in a class setting.

Be Well. ~Tiffany

Image by Nandhu Kumar from Pixabay

September Challenges: Get Fit, Lose Weight, Eat Better, and Feel Great...

September is considered the end of summer, a changing of the seasons, and the beginning of fall. For some, September can represent a new cycle in our lives and symbolizes a time to refocus on inner energy. What better way to energize ourselves and start a new cycle than by participating in a health and wellness challenge?

These type of challenges are designed to motivate, inspire, and encourage us to improve our health. Teaming up with others during a challenge offers a support system, an opportunity to find an accountability buddy, or even drive your sense of competition. Below are a few challenges that have caught my eye and may interest you as well. Some are ongoing meaning you can begin at your leisure, while others require registration and are time specific. Join me!

Be Well. ~Tiffany, Founder - Anderson Therapeutics & Author - Butternut to Bionic: A Resource Guide to Hip Replacement Surgery

Fitness & Weight Loss

https://fabulous50s.com/14-day-challenge/ - Begin at any time.

Feel Great & Lose Weight

https://spudfit.com/ - 7 day challenge begins September 6th

Improve Health & Eat Better

https://www.drmcdougall.com/articles/free-mcdougall-program/program-overview/ - Begin at any time.

Feel Better by Tapping Into Your Best Self

https://tapwithbrad.mykajabi.com/challenge - Challenge runs September 27 - October 1

Remember, the advice presented here is not meant to replace medical care. Speak to your physician before making any changes that could impact your health.

Getting the rejuvenating, restorative, and restful sleep you need...

Sleep can be a long lost friend for those of us living with chronic conditions. Long periods of restful sleep may sound like a fanciful dream or a luxury vacation you may never experience – or perhaps you’ve never experienced restful sleep. I understand – getting enough sleep has been a challenge for me since childhood. There are a variety of techniques and tips that can help…many without the need of a prescription. Guided Imagery, music therapy, nutrition, meditation, and EFT tapping videos are some of the useful tools that beckon me to restful sleep. Another lifestyle behavior that isn’t often considered as a sleep aid is the simple act of movement.

Daily, moderate exercise helps you rest...over-exerting yourself has the opposite effect.

Exercise can be challenging physically, mentally, and emotionally - especially if you have limited mobility or other health concerns. Though movement in some form is essential to better manage your condition(s) and get a good nights sleep. The fitness routine I followed in my 20's, 30's, and 40's is much different than the routine I follow at age 56 living with arthritis, asthma, and dual hip replacements.

Modifying activities to your own abilities is essential. My daily routine is simple. I walk often - outdoors or on an elliptical or treadmill, I stretch, practice calisthenics, plus incorporate strength and balance exercises. A recent find are YouTube exercise videos by Fabulous50s - a variety of routines offer low impact, modifiable exercises designed for a mature (female) audience though are challenging enough for all ages and would be great for men as well. On busy days I may only have time for a 20-30 minute routine. Consistency is the key and I sleep well!

Regular exercise manages depression, can minimize the need for sleep medication, strengthens the lungs (important for sleep apnea sufferers), and promotes bone health which reduces those pesky leg cramps. Below are some gentle forms of exercise that are suitable for every fitness level. Speak to your physician and/or physical therapist if you question your ability to exercise. Your healthcare provider can help you decide which forms of exercise are best for you.

Visit Anderson Therapeutics where you’ll find additional resources, tips, and tools - 3 Key Concepts to Improved Health: SOOTHE - NOURISH - REST.

Be Well - Rest Well. ~Tiffany, Founder - Anderson Therapeutics & Author - Butternut to Bionic: A Resource Guide for Hip Replacement Surgery