Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Dietary Prevention of Osteoporosis

November 21, 2024

What Is Osteoporosis

Normal and Osteoporotic Bones

Osteoporosis is a bone disease characterized by decreased bone mineral density and mass. As the disease progresses bones become weak and brittle leading to increased risk of fractures.

Symptoms of Osteoporosis

Osteoporosis is called the ‘silent disease’ since there are no symptoms until fractures start to occur. As the disease progresses symptoms may include back pain, loss of height, a stooped posture, and bone that breaks more easily than expected.

Dietary Prevention of Osteoporosis

Build strong bones by eating a diet rich in calcium. 98 percent of bodily calcium is stored in your bones. Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70.

Sources of Dietary Calcium

  • Kale
  • Yogurt
  • Bok Choy
  • Kefir
  • Broccoli
  • Canned Seafood: Sardines, Anchovies and Salmon
  • Hard Cheese: Parmesan, Romano
  • Turnip Greens
  • Cottage Cheese
  • Oranges and Orange Juice
  • Collard Greens
  • Almonds
  • Tofu
  • Almond Milk
  • Great Northern Beans
  • Ricotta Cheese
  • Rhubarb
  • Figs
  • Soy Milk
  • Black Beans
  • Butternut Squash
  • Okra
  • Chickpeas
  • Unsweetened Rice Milk
  • Amaranth
  • Edamame
  • Powdered Milk

Resistance Exercise For Health Infographic

November 20, 2024

Resistance Exercise is another way of referring to strength training, which is accomplished with or without equipment. Resistance exercise is a necessity for older adults who are planning to live independently.

One of the most common methods is using dumbbells or weighted machines. Yoga and Pilates are two mind/body modalities to accomplish strength goals.

ACSM Resistance Training Benefits InfographicDownload

Understanding Methotrexate: Risks and Side Effects

November 19, 2024

Methotrexate is a prescription medication used to treat cancer, rheumatoid arthritis, and psoriasis. It can cause non threatening as well as life-threatening side effects. Contact your doctor when experiencing medication side effects.

Methotrexate has several brand names: Rheumatrex, Trexall, Xatmep, Jylamvo, Otrexup, and RediTrex.

Methotrexate Side Effects

  • Mouth sores
  • Nausea
  • Fever
  • Dizziness
  • Stomach pain
  • Tiredness
  • Chills
  • Infection
  • Fever
  • Cough
  • Sore throat
  • Wounds that don’t heal
  • Bleeding
  • Liver, kidney or bone marrow damage
  • Allergic reactions
  • Blood clots
  • Shortness of breath
  • Chest pain
  • Dry cough, shortness of breath or trouble breathing
  • Low red blood cell count
  • Weakness, fatigue, dizziness, headache
  • Seizures
  • Unusual bruising or bleeding
  • Diarrhea
  • Hair Loss
  • Pain, redness or swelling with mouth or throat sores
  • Vomiting

Medications That Cause Loss of Appetite

November 18, 2024

Proper nourishment is crucial when engaging in regular physical activity. If you’re taking any of these prescription medications, consult your physician to adjust dosage or change medications. Or you may have to adjust your exercise routine.

Prescription Medications That Cause Loss of Appetite

  • Antibiotics : used to treat bacterial infections such as urinary tract infections.
  • Amphetamines: a stimulant drug that speeds up messages between your brain and body. Used to treat ADHD and narcolepsy.
  • Chemotherapy: a cancer treatment used to kill cancer cells and prevent tumor growth.
  • Digoxin: a tablet medication that treats heart failure and irregular heart beat.
  • Fluoxetine: used to treat depression, anxiety, obsessive-compulsion disorder, and eating disorders. Fluoxetine is sold as Prozac.
  • Hydralazine: used to treat high blood pressure . Hydralazine is sold as Apresoline.
  • Opioids: prescription medication used to manage moderate to severe pain.