A favourite spot in the grocery store
Back to regularly scheduled weekly physiotherapy sessions, life at Chez Rockwell continues to focus on health and wellness. I’ve been reading about folks anxious to return to the gym but question how impractical that may be in these COVID times; it would be difficult to maintain social distancing and wearing a mask while working out may prove to be problematic for those with breathing problems like asthma.
An at-home workout regimen is doable but it requires a commitment of time each and every day in order to reap and maintain long-term benefits. As minimalist as my own exercise routine is, it has ensured my strength and stamina hold up in support of my continued safe ambulation. The fact that I was not injured when I fell is testament to that.
Calcium, Vitamin D and Omega-3 supplements have all been shown to improve bone strength and for me, maintaining density is key to guaranteeing that I can continue putting one foot in front of the other with confidence and security. For close to 40 years, I’ve taken several supplements, morning and night, with only one prescription medication — Synthyroid. All taken with lots of water. Be sure to check with your doctor to determine if any supplements you take might negatively impact prescription medications.
Sufficient hydration is critical to bone integrity and I do enjoy thrice daily mugs of hot lemon water with clove and honey. We absolutely must ensure that we drink enough water each and every day, especially during these isolating times. Also, ensure that seniors in your world are sufficiently hydrating with water. That daily practice contributes to mental acuity; a dry brain is a confused brain.
Trying new recipes ensures that I consume a wide range of fruit and vegetables every day. Veggies are high in Vitamin C which stimulate production of bone-forming cells. As well, that extra C load through nutrition, provides an antioxidant effect which protects bone cells from damage. Bone density is boosted through daily servings of vegetables. To inspire eating more of them, try roasting on a sheet pan. I often prepare a blend of veggies, shake in a bag with a bit of olive oil and seasoning spice like roasted pepper and garlic. The toaster oven is perfect for cooking 1-2 serving meals, and a great way for the home alone senior to maintain the daily recommended nutrition load.
Fruits and vegetables have been a significant part of my diet all of my life; important for person with challenges to health and wellness. Many studies on health and nutrition illustrate that daily consumption of a variety of fruits and vegetables is a boon to women’s health; interestingly, consumption of onions has been found to lower the risk of osteoporosis. If you haven’t tried a baked onion, you must — they’re really good. Then there’s roasted cabbage, broccoli and carrots. All contribute to strong bones. If you’re going to supplement, consult with your doctor about how much and how often, but the best sources are found in food.
A good balance of protein and calcium is important for maintaining bone density, which allow us to have a healthier and happier quality of life. Again, I say — if you’re on a fixed income and find healthy eating is taking too big a bite out of your budget, consider sharing the cost with a few COVID-clear friends with whom you can enjoy frequent meals. Such social networking contributes to mental/emotional health which has been put a risk, particularly within certain segments of the population.
Smoothies are a daily feature of my health and wellness plan given that calcium is the most important mineral for bone health. Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength; daily recommended is 1,000mg/day. Consult with your physician about what is right for you.
Eating to live and living to eat is the way I roll. I love to experiment with different cooking methods to ensure variety. Variety allows us to more easily stick to a nutrition plan that will keep us healthy. Ensure that Vitamin D load is sufficient to accommodate your aging body. Diseases such as osteoporosis are implicated in many falling fractures and breaks. If there’s a family history of disease, it’s vital that one top up the D through nutrition and supplementing. A bone break can disconnect you from family and friends with hospital stays, rehab, followed by at home rest. All of that compounds inherent stress.
So for me, my days begin and end in the same way; spine stretching and bone strengtening flexes at my bedside. Yours can, too. Get moving! Stay safe.
Carla MacInnis Rockwell is a freelance writer and disability rights advocate living outside Fredericton, NB with Miss Lexie, a rambunctious Maltese and Mr. Malcolm, the boisterous Havanese. She can be reached via email at Carla MacInnis Rockwell
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