| mjm |
| (member) |
| 27/09/2008 11:23 |
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DAY 181.........BONES!........
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Good morning girls,
How is everyone today? The forcast is meant to be a good one, so try and soak up some rays, just half an hour on your arms and face is enough to stimulate the production of Vit D, which helps prevent osteoporosis.
Physical fitness is actually the major determinant of bone density. Physical exercise consisting of one hour of moderate activity three times a week has been shown to prevent bone loss. In fact, this type of exercise has actually been shown to increase the bone mass in post-menopausal woman. Walking is probably the best exercise to start with.
In contrast to exercise, immobility doubles the rate of calcium excretion, resulting in an increased likelihood of developing osteoporosis.
Coffee, alcohol, and smoking induce a negative-calcium ballance (more calcium is lost than absorbed) and associated with an increased risk of developing osteoporosis.
A high protein, high salt, and a high refined sugar intake also increases the loss of calcium from the bone. Coke and Pepsi are the worst offenders.
Green leafy veg, soy foods such as fofu, soy milk are all beneficial in preventing osteoporosis.
My goodness, I need to have a lie down now.
Have a good weekend, try and get some walking in the sunshine if you can.
xxx
| AlexP |
| (member) |
| 27/09/2008 11:36 |
Re: DAY 181.........BONES!........
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Hi mjm and everyone!
It's a lovely sunny day here and so I hope to get in a walk later on. I am at work at the moment, and I did walk here - only a 20 minute walk, but every little helps.
Interesting what you said in your post mjm. For me, the major culprits would be drinking coffee and not taking enough exercise. I am trying to cut back on the coffee and drink more herbal tea, which I love. Only thing is - now that the weather has turned a little fresher, coffee has more appeal. As for exercise, I walk whenever I can, but still need to incorporate some sort of exercise regime into my life.
Food-wise, my diet consists of lots of veg and fruit and I don't eat huge amounts of protein and don't add much salt to my food. Every now and again I have a Tescos New York Cheesecake moment (remember mjm?!), so I guess that ups my intake of refined sugar rather! Thank goodness I don't like Coke and Pepsi, so no problem there.
Hope you're all able to get out for a dose of Vitamin D today. xx
| Spanishlady |
| (member) |
| 27/09/2008 12:00 |
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Re: DAY 181.........BONES!........
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Hola ladies like the title BONES! yes I have some and now I am beginning to see them, I can see and feel shoulder bones /blades bones in my legs are getting visible even my knees seem bonier is it because some of the fat that was surrounding them is disappearing?? hope so ,
as for walking today NOT I will be running to the loo all day ,!! had mussels for lunch yesterday and there must have been a dodgy one cos I have been up all night on the loo ,I KNOW I KNOW TOO MUCH INFORMATION!!!!!!!!!!
| mjm |
| (member) |
| 27/09/2008 13:24 |
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Re: DAY 181.........BONES!........
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Alex, you dont a whole one do you, all in one go, piggy!?, that would definitely up your sugar intake, you would die happy tho!
Im good with the coffee, salt and coke side of things, and I do exercise almost every day, so why arent I a stick insect??
SL sorry to hear you are feeling dodgie today, look on the bright side tho, you might be burning off more calorie by running, and the mussels are giving you a detox!!!!lol
I hope you feel better soon sweety, dont forget to drink plenty water, I dont want you dehydrating.
| AlexP |
| (member) |
| 27/09/2008 13:43 |
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Re: DAY 181.........BONES!........
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Well, mjm, the idea of a whole cheesecake sounds good, but even I can't finish one of those!!!
| mjm |
| (member) |
| 27/09/2008 13:56 |
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Re: DAY 181.........BONES!........
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It would be lovely to try wouldnt it, especially if we put fresh rasps and cream with it........
STOP IT.....you are such a bad influence on me!
| Linby |
| (member) |
| 27/09/2008 15:14 |
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Re: DAY 181.........BONES!........
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Afternoon everyone, Very sunny here been sat in the garden lovley. Had two walks with Amber yesterday and sat in the sun. Had one walk this morning and one to go. But OMG had a small bakwell tart WHY? I don't even like Bakewell tarts. have a good evening everyone xx
| Spanishlady |
| (member) |
| 27/09/2008 15:15 |
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Re: DAY 181.........BONES!........
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still running!!!!!!!!!!!!!!
| AlexP |
| (member) |
| 27/09/2008 15:28 |
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Re: DAY 181.........BONES!........
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Oooh yes, mjm - raspberries and cream with the cheesecake (and you say I'M a bad influence on YOU !! LOL!) - what a wonderful thought - perhaps we should share one - in our dreams, only, of course!
Sorry to hear you are still suffering SL - hope you'll be better soon.
| Sella_Vee |
| (member) |
| 27/09/2008 15:43 |
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Re: DAY 181.........BONES!........
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SL, think of the weight you are losing! I've only been out to hang up the washing. We're having friends round for a meal tonight so I'm having to do a wee bit of tidying.
You are right to remind us about our bones, mjm. I fell over on holiday, well slipped when my trainers crossed a metal grid and landed hard on my bum, which is fortunately well padded! I did put out my right hand to break my fall, and my wrist was sore for a wee while afterwards, and I remember thinking "I could have broken that!" Fortunately the pain soon went away. What was especially annoying was, when I fell over, no drink had as yet been taken!
I keep saying I must get back to my exercises. I think the spare tyre around my middle is partly due to bad posture and high waisted jeans. I always stand better when I've been doing Pilates.
Must go and arrange flowers now before visitors arrive!
| AllyL |
| (member) |
| 27/09/2008 15:56 |
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Re: DAY 181.........BONES!........
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Hello everyone
The sun is shining here in Cumbria and I've got washing on the line! Have been rushing about all day, so must be burning off some calories.
mjm - thanks for that advice about looking after your bones. It has reminded me that I really need to exercise more. I'm pretty good on the coffee and alcohol and don't smoke and I'm trying to cut out the refined sugar!
SL - sorry to hear you're feeling dodgy - hope you feel better soon!
Linby - it was only a small one!
AlexP - you sound as if you are doing all the right things, so keep going you will get there in the end. As long as you're only "thinking" about cheesecake!
Sella_Vee - I've got visitors tonight so I've been tidying as well. I'm quite good at falling over without the influence of alcohol! Enjoy your evening. I used to do Pilates and I really should get back to it, it definitely improved my posture.
Enjoy the rest of your day ladies!
| mjm |
| (member) |
| 27/09/2008 18:08 |
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Re: DAY 181.........BONES!........
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Linby, how is your poor knee? Did you enjoy your bakewell tart?
Sella, we are all vulnerable if we fall and that is usually the first sign, that and headaches, that there is something wrong, its a very silent disease. Have a lovely time with your visitors wont you.
Ally, is it your last visit from your brother? have a lovely time too, it will be quite emotional for everyone I expect., but like you say, the next time you will see him you will be skinny and fit too.
I have not long got up, and its raining........what a surprise!!!
| Linby |
| (member) |
| 27/09/2008 18:18 |
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Re: DAY 181.........BONES!........
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mjm Thankyou for asking my knee is better than my hand all the skin came off and I have a lovley scab sorry to be graphic but it is so hard and sore OH has to wash up shame...........
| mjm |
| (member) |
| 27/09/2008 18:21 |
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Re: DAY 181.........BONES!........
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Did you get all the crap out of it, sorry, dirt out of it?
| Chickadee |
| (member) |
| 27/09/2008 18:27 |
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Re: DAY 181.........BONES!........
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Hi everyone, It's been a beautiful day here, but after a choir rehearsal this morning and a short trip to the supermarket, I have spent it sleeping - I feel exhausted and look as bad as I feel - not pink any more, hust a rather washed out grey....obviously fighting some lurgy off.
So now exercise - except for choir -but I'm sure that two hours of singing must burn off a few calories, and it certainly exercises the diaphragm (SP?).
Hope to feel better tomorrow - at the moment I just want to lie down and receive a lot of sympathy!
| Linby |
| (member) |
| 27/09/2008 18:40 |
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Re: DAY 181.........BONES!........
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mjm yes I cleaned it well just so crusty sorry
Hope you feel better chick
| mjm |
| (member) |
| 27/09/2008 18:57 |
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Re: DAY 181.........BONES!........
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Hi chick, I hope you feel batter soon, and the sun comes out for you tomorrow, then you can get some rays.
Linby, grazes are so painful, It will just take time unfortunately.