I did some running when I was in my 20’s. I wasn’t very fast, but I enjoyed it and it was good exercise.
I took a break from running when my children were young and then started again when they began running cross country. I found out some things had changed over that break, most notably, my knees. X-rays confirmed arthritis in both knees, and I was advised to give up running. I learned from a chiropractor that strengthening the muscles in my legs would help to support my knees, but I filed that information in the back of my mind and settled for occasional walks.
Fast forward to three years ago. Osteopenia finally woke me up to the need to exercise and I began a regimen of weight-bearing and muscle-strengthening exercises. Even though I had given up running, I walked in some 5K races in the area. My goal was twofold but simple: to finish in under an hour and not to be the last person to cross the finish line! My time was usually between 55 and 59 minutes, and I usually spent the rest of the day with legs elevated, icing my inflamed knees.
But every now and then, I dreamed that I was running. In my dreams, I had found a way to run without touching the ground! I described those dreams to a Trak Shak salesperson who recommended a Hoka running shoe for me. Walking in Hokas has been the next best thing to running without touching the ground.
With three years of exercise behind me and Hoka shoes to support me, I started running again. In June, I walked/ran 3.1 miles (5K) in my neighborhood and finished in 47 minutes- not great, but almost nine minutes faster than my fastest walking 5K.
Is it possible that my recently improved diet could already be strengthening my muscles and joints? I’m able to run almost a mile without pain now, and my current 5K PR in the neighborhood is 44:33. I’m still slow compared to almost everyone else I encounter on the trail, but I have a new twofold goal now: to run as much as I can without causing injury and to run without concern about others being faster.
What about you? Do you run for exercise? What are your goals? Tell me what motivates you to keep moving. And tell me about your shoes!
Seven years of baby steps… A lot of progress can be made in seven years, but my steps have been small, and I find myself very near where I started. I’ll have my first session with health coach Rebecca Mills-Anderson tomorrow, and I’m ready to learn take some bigger steps with diet and nutrition. I’m eager to move closer to the goal of better health.
So, about those baby steps… In preparation for the health coaching to come, I’m reflecting on the progress- however small- that I’ve made thus far.
I eliminated caffeine. I took this step as a young adult when I realized that my daily Diet Coke and ever-present glass of sweet tea were creating problems for me. That first step could have been a bigger step if I had known to replace the offenders with water, but I simply replaced them with decaffeinated sweet tea. Still, it was a baby step in the right direction!
I began taking a daily multivitamin. SuperMom was the first vitamin I’d ever taken that actually made a noticeable difference in the way I felt.
I eliminated fried foods. Gall bladder pain prompted this step, and it was not hard at all. Pain is a powerful motivator!
I increased my water intake. If you follow this blog, you’re probably tired of hearing about drinking water! But, this has been huge for me. I went from drinking almost no water at all to half of my body weight in ounces. This big step is probably the main reason I’ve remained reasonably healthy in spite of the deficiencies of my diet.
I began exercising regularly. I started for my bones but am gradually realizing the benefits of exercise for the whole body.
I eliminated high fructose corn syrup from my diet, and I cut way back on processed foods.
I realized that I was relying on supplementation and elimination to get me to better health. I’ve added some things- vitamins, water, exercise- and I’ve taken out some things- caffeine, fried food, high fructose corn syrup. But I’m just now facing the fact that my diet doesn’t include all the nutrients and vitamins I need to be truly healthy.
Okay, #7 may not be a true step. But that realization is already making a difference. In the last few weeks, I’ve made a conscious effort to eat three healthy meals every day, no matter how busy I am, and I’ve eaten a fruit or vegetable at almost every meal.
And that’s where I am today. On to bigger steps tomorrow!
I was recently asked to recommend supplements for someone who deals with hypoglycemia. Since I didn’t know much about hypoglycemia, I turned to the official website of the University of Maryland Medical Center where I found suggestions for nutrition and supplements.
Following these nutritional tips may help reduce symptoms:
Eliminate suspected food allergens, such as dairy (milk, cheese, and ice cream), wheat (gluten), soy, corn, preservatives, and chemical food additives. Your health care provider may want to test you for food allergies.
Eat foods high in B-vitamins and iron, such as whole grains (if no allergy), fresh vegetables, and sea vegetables.
Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes) and vegetables (such as squash and bell pepper).
Avoid refined foods, such as white breads, pastas, and sugar (unless you need them for an immediate blood sugar increase).
Soluble fiber, such as flaxseed and pure oat bran, can slow the rate at which dietary sugars enter the blood and help regulate blood sugars throughout the day. Consume 1-3 tsp. of either of these fiber sources before meals. Talk to your doctor first if you have a history of digestive disorders.
Some doctors may suggest a high protein diet, although evidence is mixed on the benefits. A “Zone”-style diet combines proteins, fats, and carbohydrates in a 30/30/40 ratio and can be very helpful in maintaining stable blood sugar throughout the day. Eat lean meats, preferably those that do not contain hormones or antibiotics. Cold water fish or beans can also be used for protein. Limit the intake of processed meats, such as fast foods and lunch meats.
Use healthy cooking oils, such as olive oil or coconut oil.
Reduce or eliminate trans fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Avoid alcohol and tobacco. Lower caffeine intake, as caffeine impacts several conditions and medications.
Exercise, if possible, 30 minutes daily, 5 days a week. Light exercise may be advisable at first until you learn how to control your blood sugar and how to manage your diet to tolerate higher intensity exercise.
You may address nutritional deficiencies with the following supplements:
A daily multivitamin, containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals such as magnesium, calcium, zinc, and selenium. SFR recommendation: SuperDad, SuperMom, or SuperLady.
Omega-3 fatty acids, such as fish oil, to help decrease inflammation and help with immunity. Omega-3 fatty acids can have a blood thinning effect. People taking blood thinning medications should speak to their doctor before taking omega-3 fatty acids. SFR recommendation:Omega-3.
Vitamin C, as an antioxidant and for immune support. SFR recommendation: Rosehip C.
Magnesium, for nutrient support. If you are taking blood pressure medication or other heart medication, speak to your doctor before taking magnesium. Magnesium can interfere with certain medications, including some antibiotics and biphosphate medication. SFR recommendation: Magnesium Citrate.
Chromium, for blood sugar regulation. People with liver or kidney issues or history of psychiatric issues should talk to their doctor before starting chromium supplements. SFR recommendation: SuperDad (50 mcg of Chromium per serving); SuperMom(100 mcg of Chromium per serving); or SuperLady (150 mcg of Chromium per serving).
Probiotic supplement (containing Lactobacillus acidophilus), 5-10 billion CFUs (colony forming units) a day, when needed for maintenance of gastrointestinal and immune health. SFR recommendation:Tummy Tuneup (provides eight strains of bacteria, including Lactobacillus acidophilus, with 4 billion cultures in each capsule) OR Acidophilus Blast (provides one strain of bacteria, Lactobacillus acidophilus, and has 8 billion cultures per capsule).
If you have hypoglycemia, please talk with your health care provider BEFORE adding any of these supplements to your daily regimen. If you’re given the go-ahead to try these supplements, consider adding just one at a time. Try it for a month or so before adding another, so that you can determine which supplements work best for you. If you are helped by these suggestions and supplements, we would love to hear from you!
I’ve heard from several of you who have also been working in the bone density department. Thanks for your encouragement!
I thought you might like to see more detail of what my friend Kristin shared with me. The “Exercise for Strong Bones” pages include information from the National Osteoporosis Foundation, modified slightly for me. If you can’t read it, click on the images to enlarge.I’m a little embarrassed to admit that I didn’t understand the connection between exercise and bone health. I was hoping I could just take a supplement and forego the exercise, but that’s just not how the body was designed. I’ve learned some fascinating things about bones and muscles, so check back here later for more of my discoveries.
Please share what you’ve learned about building bone density! I love to hear from you!
Those were the words at the top of the page my friend Kristin sent me.
Up until this point, my entire exercise life could be summarized in a few words: housework and an occasional walk. And, as the technician had said, “Whatever you’ve been doing, it hasn’t been enough.”
So, Kristin came over and helped me get started with an exercise routine. I began with 6-pound weights, a list of exercises, and Kristin’s encouragement to work out for 30 seconds and rest for 15 seconds.
I found a free app to help me with the intervals, and I think the fun of that app kept me going those first few days. I found it at pushpress.com, and it has a great feature called Audio Assist. I have no idea who these people are, but their encouraging voices tell me when to start and when to rest. I chose the voice of Elyse Umeda, simply because hers was the most like Kristin’s of all the choices. 🙂 When I get all the way through my workout, that voice says, “Time! Great job!” Ah! Music to my ears and to my tired muscles!!
This is how my routine looks now after working up just a bit. I work for 40 seconds and rest 20, and my whole workout takes about 27 minutes. I now work with 8-pound weights for my first cycle and then switch back to the 6-pounders, and I also wear 3-pound ankle weights.
My plan includes three days of this workout, three days of other exercise (once a week it’s 30 minutes of intense housework, sometimes it’s a vigorous walk, and occasionally it’s my regular workout exercises except without the weights), and one day of rest.
I feel my muscles. I sure hope it’s helping my bones!!