I wasn’t the only one surprised by my diagnosis of osteoporosis in 1998. My family physician was surprised. So was my family. The few friends I confided in were shocked. They had all puzzled about the same things – “Doesn’t osteoporosis affect only post-menopausal women?” followed quickly by “There’s more to Larry’s breaking bones than the fact that he is an accident-prone klutz?”

But that was almost two decades ago and with the advancements in science, the availability of new medications and aggressive education campaigns surely more men are being identified, assessed, diagnosed and treated for osteoporosis, right? The statistics would suggest otherwise. Today, fully 95% of men with osteoporosis don’t know they have the disease. Adding women (who are better informed and more aware) to the mix and the number is 80%.  In other words only one in five Canadians who have osteoporosis are aware that they have the disease.

There are four simple truths that I didn’t know back then, and apparently most Canadian men and women still do not know:

• It is not normal to break a bone from a minor fall.
• If you do, you may be at high risk of breaking another bone.
• A broken bone may be the first sign that you have osteoporosis.
• There are effective treatments to reduce the risk of broken bones.

 

Do you know someone who has recently broken a bone from something as simple as a fall from standing height, doing everyday household chores or even a cough or sneeze? You can “pay it forward” by doing these three easy things to help:

• Recite to them the four simple truths above.
• Persuade them to talk to their doctor about their bone health and risk of more fractures.
• Encourage them to join the Canadian Osteoporosis Patient Network family so that they too can enjoy the benefits of being a member.  

Paying it Forward
Performing acts of kindness for others in need without expecting anything in return.

 

Why should you join the Canadian Osteoporosis Patient Network (COPN)? 
COPN members receive numerous benefits to help them live well with osteoporosis:

• Practical information on nutrition, exercise, safe movements, preventing falls and much, much more;
• The latest evidence-based information on medical research and osteoporosis care with rapid responses to media headlines;
• Inspiring personal stories from others who are affected by and living well with osteoporosis;
• Notifications of osteoporosis education forums and events in your community;
• The assurance that all information provided by COPN is vetted by Canada’s foremost osteoporosis experts, the Scientific Advisory Council of Osteoporosis Canada

Join COPN now at www.osteoporosis.ca/copn or call toll free at 1-800-463-6842 so you too will receive our free bi-weekly COPING newsletter by email.

Larry Funnell
Volunteer
COPN Executive Committee
Osteoporosis Canada
“I’ve had my last fracture and I’m living well with osteoporosis!”

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Marijuana is derived from the flowers of a hemp plant called cannabis sativa.  As you may already know, marijuana can be smoked in hand rolled cigarettes called joints, inhaled using pipes or water pipes called bongs, smoked in cigars called blunts, brewed in teas, or baked into brownies.  Δ-9-Tetrahydrocannabinol (THC) is the constituent in marijuana that is responsible for the hallucinogenic or mind-altering effects of marijuana.  Recreational users have been known to use marijuana as it often induces a mild euphoria, intensifies sensory experiences, and promotes relaxation while limiting concentration and altering time perception.

In 2012, nearly 7% of Canadians aged 45-64 used marijuana and this number is estimated to increase. Currently, marijuana is the most commonly used illicit drug among adults over age 45 and many of these individuals are attracted to marijuana to ease the pain of their ailments and chronic conditions that become more common with age.  Older adults; however, are at an increased risk of adverse drug events with marijuana due to the fact that they are often taking many drugs at once for varying chronic conditions. It is important to educate yourself on the risks and benefits of marijuana and decide whether or not you should speak to your doctor about medicinal use.

What Are The Risks?

Marijuana, the drug, is not the same as when you were a teenager
Potency of marijuana began to rise in the 1980’s when cannabis growers began to breed more potent plants.  High potency varieties have taken over the market as a result and now it is difficult to determine how much THC is in the marijuana sold by unregulated providers.  People who smoke high potency marijuana on a daily basis are 5 times more likely to develop a psychotic disorder.  In addition, street marijuana can be laced with other illicit drugs such as fentanyl, methamphetamine, heavy metals, and other harmful substances; all of which can have fatal consequences.

Smoking marijuana can harm your lungs
Like cigarettes, marijuana smoke contains toxic chemicals that can irritate and damage your lungs making you more susceptible to chronic bronchitis, chronic obstructive pulmonary disorder, and pneumonia. Some studies suggest that smoking marijuana increases your risk of lung cancer; however, further research is needed to validate this linkage.

You’ll be deprived of quality sleep
You may have heard that marijuana helps people fall asleep after a long day.  This is true; however, studies have shown that marijuana decreases the REM cycle of your sleep which is the vital stage of sleep that helps us to feel restored.  Menopause can negatively affect your sleeping habits and using marijuana will hinder this further.

Chronic use can cause memory and cognition impairment
Marijuana affects the parts of the brain that allow us to carry out day-to-day activities, recall events from our past, and learn new information.  Older adults who use marijuana tend to have larger memory deficits than younger adults, but these can be largely reversed once marijuana use has stopped. In addition, memory lapses are a common occurrence in menopause and using marijuana will only further inhibit one’s ability to remember.

Marijuana can bring on psychological distress
Research shows that marijuana use can contribute to the onset of mood and psychotic disorders and worsen pre-existing depression and psychosis. Panic attacks and paranoia are a common adverse reaction, especially in older adults and women.

What Are The Benefits of Medicinal (Regulated) Marijuana?

Helps with chronic pain
Many individuals who suffer from conditions like multiple sclerosis and Parkinsons disease find that medicinal marijuana relieves chronic pain and reduces muscle spasms.  Research has also shown that medicinal marijuana can relieve pain, nausea and fatigue that accompany chemotherapy.

1. Improves severe nausea and vomiting during chemotherapy

Many studies suggest that medicinal marijuana can reduce chemotherapy-induced nausea and vomiting by inhibiting the vomiting control centre of the brain.

1. Promotes weight gain in HIV/AIDS patients

Marijuana has been seen to help patients with HIV/AIDS gain weight by stimulating appetite, but this drug can cause weight gain in any user, not just those with this condition.

Before you use marijuana, it is important to weigh the pros and cons mentioned within this article and to remember that marijuana is not right for everyone.  Now that you know the 411 on marijuana, talk to your doctor about quitting or how to safely continue using this drug.
References are available upon request.

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There are a few characteristics that separate the different oils from each other. The first one is the fat composition. This means the amount of saturated (SFA) and unsaturated (UFA) fat in the oil. We know that higher intakes of saturated fat can increase your LDL (bad) cholesterol which in turn, can increase your risk of developing heart disease. Unsaturated fat, on the other hand, does the opposite. The second characteristic is called the “smoke point”. This is the temperature at which the oil can be heated before it starts to smoke – or burn. As an example, sunflower oil has a fairly high smoke point so it can easily be used at high temperatures. Flax oil has a very low smoke point and can burn fairly quickly – this oil is not recommended for cooking at all! The last characteristic is flavor. Anyone that has ever tasted an extra virgin olive oil knows that it typically has a peppery flavor that might not work well in certain dishes (i.e. your famous banana bread) whereas canola oil is almost flavorless, so it won’t have an impact on the delicious banana taste.

Below is a list of some common oils and their defining characteristics:

Oil	Fat Composition (SFA/UFA)	Smoke Point     °C                °F		Flavor	Best Uses
Canola Oil	7% / 93%	204	400	Bland	Multipurpose
Safflower Oil	7% / 93%	230	450	Bland	Multipurpose
Extra Virgin Olive Oil	14% / 86%	190	374	Peppery	Light sautéing, salad dressings
Virgin Olive Oil	14% / 86%	215	420	Peppery	Light sautéing, frying, salad dressings, marinades
Avocado Oil	12% / 88%	200	390	Nutty	Light sautéing, salad dressings, marinades
Sunflower Oil	11% / 89%	230	450	Bland	Multipurpose
Grapeseed Oil	12% / 88%	216	420	Mild Peppery	Multipurpose – but it may affect flavor of baked goods
Flax Oil	9% / 91%	107	225	Nutty	Salad dressings, drizzling – not recommended for cooking or baking
Coconut Oil	97% / 3% **	177	350	Mild coconut flavor	Light sautéing, frying, baking
Sesame Oil (Light)	14% / 86%	204	400	Mild Nutty	Light sautéing, frying, salad dressings, marinades
Sesame Oil (Dark/Roasted)	14% / 86%	210	410	Strong Sesame	Salad dressings, drizzling – not recommended for cooking or baking because of strong flavor

 

**Although coconut oil has a high amount of saturated fat, there is some research showing that the molecular structure of the saturated fats in coconut oil are digested and absorbed differently than those in butter, lard and other animal fats. Therefore it may not have as much impact on cholesterol and heart disease risk as a diet high in other forms of saturated fat. There is still quite a debate about this in the nutrition world, especially as we see the popularity of coconut oil increasing and the anecdotal stories of its benefits.

 

Spinach Pesto

from www.marthastewart.com
Servings: 8
Pesto is a versatile condiment that can be used for salad dressings, marinades, pasta sauce and many other things. Although typically made with basil, this recipe replaces the herb with spinach – increasing its nutritional value!

1 package (280g) frozen spinach, thawed
1/3 cup grated Parmesan cheese
2 tbsp pine nuts (can substitute with walnuts)
1 garlic clove
2 tbsp lemon juice
¼ cup olive oil
¼ cup cold water
Salt and pepper to taste

1. Place spinach, Parmesan, nuts, garlic, and lemon juice in a food processor. Process until a paste forms.
2. With motor running, add oil and cold water; process until smooth and creamy, about 1 minute.
3. Season with salt and pepper.

 
Nutrition Information (per 2 tbsp serving):

Calories 100 calories, Protein 3 g, Fat 9 g, Carbohydrates  2 g, Fibre 1 g

 

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Kegel exercises target the pelvic floor muscles in order to give more support to our pelvic organs (bladder, bowel, and uterus) and to give closing pressure to our urethra (the tube that empties our bladder) and our rectum.  This helps in controlling our bladder and bowel urges.  Changes to the pelvic floor from lack of estrogen, birth (forceps, vacuum, episiotomy, tearing), straining to empty our bowels with constipation, heavy lifting and carrying, and back or hip injuries can all affect the strength and coordination of these muscles. 

There are 3 main areas to the pelvic floor.  The front is the urethra/bladder region, the middle is the vaginal area, and the back is rectal/tailbone area.  All of these muscles should work equally together to provide support and closing pressure.  However, it is common that one area (or more) can get weaker, while another area takes over.  We want equal strength in all areas.  For instance, being strong at the back does not guarantee strength in the front, which is where bladder leakage occurs. 

Pelvic floor physical therapy can assess these 3 areas and ensure they are working together properly.  As the pelvic floor gets stronger, it is important that it works with other muscle groups like the abdominals and hip muscles.   We need to train for life, and life is about moving.  Only doing our kegels in a laying position does not help if leakage or pressure is felt with movement, so exercises need to train us for the strength we need in life. 

There is no specific kegel that works for everyone.  It depends on where the weakness is, and if there is pain present in the pelvis.  Yes, we want strong muscles – but we also need muscles that relax fully when they aren’t active.  We need to relax to fully empty our bladder and bowel, or during intercourse.  If the muscles don’t relax, spasm and pain can result.  It is important that this is checked before strengthening begins.  Having an assessment by a physical therapist with pelvic floor training will determine where the exercises need to be focused. 

For really good information about exercises go to:
www.mdconversation.com/mdconJrun/en/welcome/pres/v2v7/indextables.html?meetingName=hb_pelflmustr0704

Bree Rutten, B.Sc.P.E., B.Sc.P.T.
True Potential Health Services
(306)373-5209
#3 1810 8th Street
Saskatoon, Sask.
S7H 0T6

 

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Watch for Dr. Vicki Holmes on CTV News at Noon with Jeff Rogstad. A series of short segments on women’s health topics will be presented on some Mondays during the noon show. Jeff is planning to set up a bulletin board on the CTV site to host archived editions. Each topic will have a handout which will be on our website www.menopausecentre.org.