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Broken leg – hard work ahead

Today I woke up with an epiphany.  After having a splendid dream, where I was walking, aid-free and feeling light as a bird, I wakened to reality.  Yes, it is now past five weeks since surgery, coming up to that magic six week promise of recovery given by doctors.  You know, the promise that most people experienced with broken bones say is wishful thinking.

And my revelation …. I realized the pain from my broken leg has subsided quite a lot.  (maybe that’s what the doctors mean by recovery)  What is left is a heaviness and weakness in the leg that makes it luggy and unwieldy.  What will it take to renew the muscle strength in that leg?  A lot of work, methinks.  I am now walking 900 feet at a time.  My goal is to build on this everyday.  Again, the realization is clear …. consistently working those leg muscles, the more the better,  will lead me to reaching the delight of my last night’s dream.

No more broken legs – a ‘holistic nutritionist’ can really help

In my quest to save myself from future broken bones I have been scouring all my sources  for suggestions of calcium-packed foods.   A few days ago I mentioned that yogurt is one of my mainstays for daily calcium.   I like plain yogurt, usually with a little maple syrup and fresh fruit – berries, bananas, etc.   But I usually buy no-fat yogurt.   Suddenly as I was reading about the need for fats in the synthesis of Vitamin D, I had a light-bulb moment – I wondered how useful the no-fat yogurt is.   I thought I was making a good choice, but was I?

Yes,  food choices have become a fairly complex endeavour!   My mind has been swimming in facts, figures and news of  developments that seem to come onstream daily.   In the process I have learned about a specialist called a  holistic nutritionist.   A Holistic Nutritionist is someone who studies the use of whole  foods as a means for preventing disease and ensuring the body is receiving enough nutrients in order to heal itself.   This is achieved through understanding the complex interactions of foods and planning a diet rich in natural whole foods, supplementation, and lifestyle changes.

Sounds exactly like the expertise I am looking for.  And a good thing I asked my question – is non-fat yogurt a good choice as a calcium-rich food?.   Let me share with you what I learned from a local holistic nutritionist:

It’s best to eat fats that come naturally in foods, so non-fat yogurt is not ideal.   Also, non-fat yogurts often are mixed with milk powders, or thickeners to compensate for the lack of natural fat.   Sure, eating a good quality butter will help provide you with natural fats, but there just isn’t really a good reason to eat non-fat yogurt anyway.

If you buy a non-homogenized yogurt such as Saugeen County or Jersey Land Farms, a lot of the fat has risen to the top and you can just skim the excess off yourself without all the industrial processing that comes attached with non-fat yogurts (and such).

Let me know if you have any more questions! Glad you are realizing the importance of fats in regards to bone health…cholesterol is another vital substance for Vitamin D synthesis!!!

Well, mostly these days I am learning what I don’t know.  This is an important heads-up on one of the fundamentals of bone-health.  Thanks to Stephanie.  Hope this information helps you.

No more broken legs – consider Vitamin K

As I limp along daily,  committed to recovering as fully as possible from my broken leg, I feel the determination growing to ensure that this doesn’t happen again.  Why did I not take my health more seriously? I must take full responsibility for this broken leg!

My nose is buried in books and pamphlets, all with a focus on bone health.  New studies are shedding light on the complex metabolic functions involved. Years ago, scientists confirmed that calcium and vitamin D were critical to the formation of healthy bone.   I half-heartedly paid attention to those facts.  Later, other important minerals like phosphorus and magnesium were found to contribute to bone building in the body.

What I have been reading today is that recently released data on a special form of vitamin K, called menaquinone-7 (MK7), shows it has uniquely effective and quite astounding benefits on bone metabolism and bone growth.  Vitamin K1 is best metabolized through leafy green vegetables, like lettuce, broccoli, parsley, cilantro and watercress.  It has been proven to have two very crucial functions:

  1. to guide calcium into the matrix of the bone impacting bone strength and resilience
  2. to keep calcium from going into and hardening arteries (if you do not have sufficient Vitamin K calcium may deposit in soft tissues like the heart and brain, causing strokes and heart attacks, or dementia)

A study to keep in mind was documented in Canadian Family Physician (2004).  It found that women who received      100 mcg of Vitamin K1 daily were  30% less likely to suffer a fracture of the hip.  It’s a big enough reduction to really take note of !  Eat those salads, those with dark green lettuce – and sprinkle on some parsley.

Bouncing back – as much as I can with a broken leg!

Well, friends.  I wanted to let you know that two days later and I am joking again – a little smile, a more focussed mind.  It’s heartening to know these bouts of black despair don’t last.  I did require myself to start walking more and longer everyday.  It is a worthwhile plan.  I’ve told myself, that as the bone heals I want to be equally strong in my stamina.

I have begun to detail just what I must do to strengthen these bones of mine … There is so much information and I will be synthesizing and passing it along to you.  For now I have committed to memory the six foods that I like to eat that have the most calcium to offer:

  1. yogurt (non-fat) 1 cup … 480 mg
  2. skim milk 1 cup … 300mg
  3. quiche average wedge … 300 mg
  4. fortified orange juice 1 cup … 300 mg
  5. almonds 1/2 cup … 190 mg
  6. canned salmon (with bones) … 200 mg

It is a simple approach, I know,  but I believe if we want to be successful we must start with where we are, then add slowly.  What is your favorite calcium-packed food?  Do you know its calcium content?

Day 28 – since the surgery on my broken leg

The day was actually yesterday.  And I was in such a depression and funk, I could not find the energy to write in my blog.  Questions running through my mind, when I wasn’t in a groggy sleep,  swirled around … how much longer, will I be able to ever walk without an aid, and the big empty ‘feel sorry for yourself’ what’s the use, this is taking forever.  My house is so messy, I can’t function in any kind of useful way at all.  Yes, I found myself lost and struggling in a dry desert of despair.

I have noticed my cardiovascular system needs a lot of conditioning.  My body is exhausted at the slightest movement.  In an effort to manufacture some kind of oasis that would get me through this bad time, I decided to set up a regimen of walking down a long hallway outside my door.  I will start with once a day and work up to three times within the next few days.  I know this all depends on me, and I have to look deep inside to find a source of energy to take action.   I need action to get motivated, as much as I need motivation to take action.  The only one I can control in the moment is my own action.  Let’s see if it works!

Wheelchair buddies – the Duchess and I

We commoners don’t have a monopoly on broken bones, I hear.  About one week after my break,  Camilla Parker-Bowles took a tumble while walking in Scotland.  She broke her left fibula very close to the ankle.  I see many pics of her in her classy wheelchair.

Blogs are abuzz about the six week time frame for Camilla’s recovery.  Most experienced with a break declare that six weeks is wishful thinking.  I am alarmed when I read that their doctors always say six weeks, but their own recovery times took at least twice as long.  Oh, I hope not.  I got the six week prognosis from my surgeon as well.

Does anyone out there want to share their experience on recovery time?

Ups and downs in surgical recovery

I’m getting used to a bit of a roller coaster ride.  Recovery does not proceed in a gentle and straight path.  Rather, one day progress seems startling and I’m feeling elated and hopeful.  the next day, the scar area, that seems to be healing well, suddenly hurts like hell and restricts me to the bed most of the day.  What’s that about?  First, I feel scared, but then I begin to see a pattern.  My body has its way of handling this and I am along for the ride – I can only rant and rave, but that accomplishes nothing.  So lie back and take it easy;  it’s the only way.  A good lesson for me, who usually tries to disregard my body’s requests.  This time it is in control.  I think I had better learn to listen more attentively – in the future – then maybe I won’t find myself here again.