Menopause, calcium and this WOE

werkn'it · 06-06-2005, 10:31 PM

I've recently had a hysterectomy and am now faced w/ surgically induced menopause and have some concerns about developing osteoperosis.

I'm 37 and have just started on a low dose of Premerin. I've also just started back on lo-carb and am concerned about not getting enough calcium.
Any supplements that y'all would recommend? Or what legal food choices are available that are high in calcium?

I have also heard that weight bearing excercises help build bone. Does this mean literally weight training?

Thanks for your help!

USexpat · 06-07-2005, 02:12 AM

Salmon is great for calcium, also raw (not pasturized) milk, cheese, yogurt, etc. Coffee leaches calcium from the bones, so it might be good to think about dropping that if you drink it. A high-fat, lo-carb diet is very helpful, which is what we're all trying to do here! If you can, get ahold of "Nourishing Traditions," by Linda Fallon, I found it really helpful.

Yes, it does mean weight training, but it doesn't have to be the big stuff. Try just walking around with ankle weights, and when you exercise, carry hand weights. Anything that puts resistance on your muscles, making them work. Resistance training is great. This tends to stengthen the bones, as well--at least that's the information I've come across.

USexpat · 06-07-2005, 02:13 AM

Oops--forgot to mention. Most of the calcium in supplements are in a form that are not usable by the body--waste of money!

werkn'it · 06-07-2005, 09:02 AM

Thanks for the information. I guess the only place to get raw milk is from the farm? Are you aware of the calcium content in the CarbOptions brand of "milk?"

I don't care for salmon. I'm not a huge fan of yogurt, but I think that I can work that into my diet. And the next time I'm out, I'll look into the ankle/hand weights.

I'm not a big coffee drinker either, but I was thinking that at least I'd have the calcium from the heavy cream...

Thanks for pointing me in the right direction.

USexpat · 06-08-2005, 06:22 AM

Yes, you'd have to get raw milk from the farm, though you can sometimes get raw milk cheeses from health food shops-I think! I'm in England, and I'm able to buy it from a local farmer's market, but in the States I know it's harder. We don't get CarbOptions here, so I don't know anything about it.

From all I've read, eating good, WHOLE foods is the key.

USexpat · 06-10-2005, 02:56 AM

I've been thinking about you lots, and have looked up Osteo in Sally Fallon's book, Nourishing Traditions (which I highly recommend, by the way--as does Dr Atkins in the front of the book). Here's what she says:

Raw milk products, cultured is the best. Yogurt, kefir, creme fraiche, buttermilk, etc.
Excess sugar leaches calcium from the bones, so avoid it. We do that, anyway!
Eat sea salt (Celtic sea salt is what she recommends in the US), not regular table salt. Table salt leaches calcium, as well.
Fermented soy products: Naturally brewed soy sauce, miso, tempeh--and tofu, but that's the least desirable.
Stocks made from bones: beef, lamb, chicken.
Vitamin K, magnesium and Manganese are all bone-builders. Being Sally Fallon, she stresses getting these from food sources. Pineapple, for example, carries a manganese that is easily absorbed by the body.
No soft drinks. These are high in phosphoric acid, which, again, leaches calcium from the bones.

Hope all this helps.

werkn'it · 06-10-2005, 10:33 AM

Wow... thank you for thinking of me and providing some more information! I'll look up that book from Sally Fallon.

I've located a natural food store about thirty minutes away so I'll make a trip to see what they have to offer. I DO know where I could get raw goat's milk...

I wish that there were someway easier than a Dexiscan to determine what my calcium levels were. I don't want to wait until it's a problem before I try to keep my bones healthy.

Once again, the yogurt looks like the best option for me to work in daily. I am such a "fast food" carb lover, just being on lo-carb is a stretch for me. But I am sincerely hoping to make a healthy change in my eating habits.

Thank you so much for your info! I'll let you know what I find at the store. I'm wondering if they'll even have the Celtic sea salt...

Elssa · 06-11-2005, 10:22 PM

I also had a total hysterectomy (at age 36, because of a tumor). Do you notice any help from the Premarin? I'm afraid to try it.. I have tried soy products, but didn't notice much relief of my symptoms (mostly fatigue, insomnia, etc.). Anyway, I got into the low-carb food full-time because it relieved my severe intestinal symptoms after the surgery and I.V. antibiotics. Dairy products are said to have a lot of calcium, and I eat all the low-carb dairy food (aged cheeses such as cheddar, swiss, parmesan). The soft cheeses and milk have too much lactose/carbs for me, but I make my own yogurt now from half & half; it's very creamy and not too sour. I sweeten it with Splenda and add flavorings. (I ordered the yogurt maker from www.lucyskitchen.com). It's pretty easy to make, so I make a big batch once a week. I also make muffins and cakes from almond flour, which I think also has a lot of calcium as well as being low carb.

Take care

werkn'it · 06-12-2005, 09:55 PM

Hi Elssa! and welcome!!

I'm sorry that you've had some problems after your surgery. I'm glad to hear lo-carb has helped! I'm certainly not so ambitious as to make my own yogurt, but I know many love it. I've also heard lots of raves about yocheese. Ever tried making that?

I'm at the .45 level on premerin. So far, I've been spared hot flashes. I have had trouble w/ insomnia. Honostly, I can't tell a difference from when I was taking just the Provera. I haven't felt a miraculous change in being able to sleep and have still been taking a sleeping aid occasionally. (I keep trying to skip taking it in the hopes that I don't need it. Usually by 4:00am, I'm wishing that I had taken it!)

Are there risk factors in your family that have you concerned about taking the estrogen?

I questioned whether or not I really needed the estrogen since I was doing so well off of it, but osteoporosis is a concern for me. Especially since doing lo-carb and not drinking the milk like I would normally.

Thanks for your input!

Elssa · 06-13-2005, 12:07 AM

Well, to be honest, besides the home-made yogurt, I do "cheat" and buy some prepared foods.. My favorite dairy treat lately is Breyer's CarbSMart (sweetened with Splenda) chocolate ice cream

It doesn't have any of that poisonous aspartame in it. I haven't heard of the yocheese.. I do buy a lot of cream cheese though and add Splenda and flavorings to make icing for my almond cake. I think dairy and nuts are the highest in calcium. I'm worried about the estrogen because I have had "borderline" tumors (very high CA-125) and a cousin recently died of cancer at a young age. I was just reading another post at this site about the bioidentical hormones (recommended by Suzanne Somers) and am thinking of trying that if it's not too expensive (which it probably is). Some people here were really raving about them, though, saying the progesterone especially helped with insomnia.. I wouldn't try any sleep aids because I hear they're all somewhat addictive, even the ones that are advertised as not being addictive (Ambien, etc), and I'm really hypersenstive to meds anyway. BTW, I found some good ideas esp. about low-carb dairy in the book "Breaking the Vicious Cycle". I don't follow that diet (SCD)in the book completely, but it was helpful. The calcium in dairy is supposed to be calming and promote sleep, so I try to have some before bed (yogurt, the aged "hard"cheeses such as cheddar, which are low carb, etc). Seems to help a bit..

Thanks a lot for your reply

Take care.

USexpat · 06-13-2005, 06:25 AM

I am reading a GREAT book about this: What Your Doctor May Not Tell You About Menopause, by John R Lee and Virginia Hopkins. I'm right in the middle of the "time of life," and I want to avoid hormone replacement therapy at all costs--this book is stuffed with information! And it's cheap on Amazon!

06-06-2005, 10:31 PM	#1
werkn'it MAJOR LCF POSTER! Join Date: Apr 2004 Location: Florida Posts: 1,262 Gallery: werkn'it Stats: 169/154/119 5'2" WOE: Atkins Start Date: 1/4/04	Menopause, calcium and this WOE I've recently had a hysterectomy and am now faced w/ surgically induced menopause and have some concerns about developing osteoperosis. I'm 37 and have just started on a low dose of Premerin. I've also just started back on lo-carb and am concerned about not getting enough calcium. Any supplements that y'all would recommend? Or what legal food choices are available that are high in calcium? I have also heard that weight bearing excercises help build bone. Does this mean literally weight training? Thanks for your help!

06-07-2005, 09:02 AM	#4
werkn'it MAJOR LCF POSTER! Join Date: Apr 2004 Location: Florida Posts: 1,262 Gallery: werkn'it Stats: 169/154/119 5'2" WOE: Atkins Start Date: 1/4/04	Thanks for the information. I guess the only place to get raw milk is from the farm? Are you aware of the calcium content in the CarbOptions brand of "milk?" I don't care for salmon. I'm not a huge fan of yogurt, but I think that I can work that into my diet. And the next time I'm out, I'll look into the ankle/hand weights. I'm not a big coffee drinker either, but I was thinking that at least I'd have the calcium from the heavy cream... Thanks for pointing me in the right direction. __________________ ~~DON'T PANIC!!~~ **Renewed Momentum*** Holiday Plans - maintain the best that I can - no gaining.

06-12-2005, 09:55 PM	#9
werkn'it MAJOR LCF POSTER! Join Date: Apr 2004 Location: Florida Posts: 1,262 Gallery: werkn'it Stats: 169/154/119 5'2" WOE: Atkins Start Date: 1/4/04	Hi Elssa! and welcome!! I'm sorry that you've had some problems after your surgery. I'm glad to hear lo-carb has helped! I'm certainly not so ambitious as to make my own yogurt, but I know many love it. I've also heard lots of raves about yocheese. Ever tried making that? I'm at the .45 level on premerin. So far, I've been spared hot flashes. I have had trouble w/ insomnia. Honostly, I can't tell a difference from when I was taking just the Provera. I haven't felt a miraculous change in being able to sleep and have still been taking a sleeping aid occasionally. (I keep trying to skip taking it in the hopes that I don't need it. Usually by 4:00am, I'm wishing that I had taken it!) Are there risk factors in your family that have you concerned about taking the estrogen? I questioned whether or not I really needed the estrogen since I was doing so well off of it, but osteoporosis is a concern for me. Especially since doing lo-carb and not drinking the milk like I would normally. Thanks for your input! Last edited by werkn'it : 06-12-2005 at 09:56 PM.

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06-07-2005, 02:12 AM	#2
USexpat Senior LCF Member Join Date: Feb 2004 Location: England Posts: 68 Gallery: USexpat WOE: Nourishing Traditions	Salmon is great for calcium, also raw (not pasturized) milk, cheese, yogurt, etc. Coffee leaches calcium from the bones, so it might be good to think about dropping that if you drink it. A high-fat, lo-carb diet is very helpful, which is what we're all trying to do here! If you can, get ahold of "Nourishing Traditions," by Linda Fallon, I found it really helpful. Yes, it does mean weight training, but it doesn't have to be the big stuff. Try just walking around with ankle weights, and when you exercise, carry hand weights. Anything that puts resistance on your muscles, making them work. Resistance training is great. This tends to stengthen the bones, as well--at least that's the information I've come across.

06-07-2005, 02:13 AM	#3
USexpat Senior LCF Member Join Date: Feb 2004 Location: England Posts: 68 Gallery: USexpat WOE: Nourishing Traditions	Oops--forgot to mention. Most of the calcium in supplements are in a form that are not usable by the body--waste of money!

06-08-2005, 06:22 AM	#5
USexpat Senior LCF Member Join Date: Feb 2004 Location: England Posts: 68 Gallery: USexpat WOE: Nourishing Traditions	Yes, you'd have to get raw milk from the farm, though you can sometimes get raw milk cheeses from health food shops-I think! I'm in England, and I'm able to buy it from a local farmer's market, but in the States I know it's harder. We don't get CarbOptions here, so I don't know anything about it. From all I've read, eating good, WHOLE foods is the key.

06-10-2005, 02:56 AM	#6
USexpat Senior LCF Member Join Date: Feb 2004 Location: England Posts: 68 Gallery: USexpat WOE: Nourishing Traditions	I've been thinking about you lots, and have looked up Osteo in Sally Fallon's book, Nourishing Traditions (which I highly recommend, by the way--as does Dr Atkins in the front of the book). Here's what she says: Raw milk products, cultured is the best. Yogurt, kefir, creme fraiche, buttermilk, etc. Excess sugar leaches calcium from the bones, so avoid it. We do that, anyway! Eat sea salt (Celtic sea salt is what she recommends in the US), not regular table salt. Table salt leaches calcium, as well. Fermented soy products: Naturally brewed soy sauce, miso, tempeh--and tofu, but that's the least desirable. Stocks made from bones: beef, lamb, chicken. Vitamin K, magnesium and Manganese are all bone-builders. Being Sally Fallon, she stresses getting these from food sources. Pineapple, for example, carries a manganese that is easily absorbed by the body. No soft drinks. These are high in phosphoric acid, which, again, leaches calcium from the bones. Hope all this helps.

06-10-2005, 10:33 AM	#7
werkn'it MAJOR LCF POSTER! Join Date: Apr 2004 Location: Florida Posts: 1,262 Gallery: werkn'it Stats: 169/154/119 5'2" WOE: Atkins Start Date: 1/4/04	Wow... thank you for thinking of me and providing some more information! I'll look up that book from Sally Fallon. I've located a natural food store about thirty minutes away so I'll make a trip to see what they have to offer. I DO know where I could get raw goat's milk... I wish that there were someway easier than a Dexiscan to determine what my calcium levels were. I don't want to wait until it's a problem before I try to keep my bones healthy. Once again, the yogurt looks like the best option for me to work in daily. I am such a "fast food" carb lover, just being on lo-carb is a stretch for me. But I am sincerely hoping to make a healthy change in my eating habits. Thank you so much for your info! I'll let you know what I find at the store. I'm wondering if they'll even have the Celtic sea salt...

06-11-2005, 10:22 PM	#8
Elssa Junior LCF Member Join Date: Jun 2005 Posts: 5 Gallery: Elssa	I also had a total hysterectomy (at age 36, because of a tumor). Do you notice any help from the Premarin? I'm afraid to try it.. I have tried soy products, but didn't notice much relief of my symptoms (mostly fatigue, insomnia, etc.). Anyway, I got into the low-carb food full-time because it relieved my severe intestinal symptoms after the surgery and I.V. antibiotics. Dairy products are said to have a lot of calcium, and I eat all the low-carb dairy food (aged cheeses such as cheddar, swiss, parmesan). The soft cheeses and milk have too much lactose/carbs for me, but I make my own yogurt now from half & half; it's very creamy and not too sour. I sweeten it with Splenda and add flavorings. (I ordered the yogurt maker from www.lucyskitchen.com). It's pretty easy to make, so I make a big batch once a week. I also make muffins and cakes from almond flour, which I think also has a lot of calcium as well as being low carb. Take care

06-13-2005, 12:07 AM	#10
Elssa Junior LCF Member Join Date: Jun 2005 Posts: 5 Gallery: Elssa	Well, to be honest, besides the home-made yogurt, I do "cheat" and buy some prepared foods.. My favorite dairy treat lately is Breyer's CarbSMart (sweetened with Splenda) chocolate ice cream It doesn't have any of that poisonous aspartame in it. I haven't heard of the yocheese.. I do buy a lot of cream cheese though and add Splenda and flavorings to make icing for my almond cake. I think dairy and nuts are the highest in calcium. I'm worried about the estrogen because I have had "borderline" tumors (very high CA-125) and a cousin recently died of cancer at a young age. I was just reading another post at this site about the bioidentical hormones (recommended by Suzanne Somers) and am thinking of trying that if it's not too expensive (which it probably is). Some people here were really raving about them, though, saying the progesterone especially helped with insomnia.. I wouldn't try any sleep aids because I hear they're all somewhat addictive, even the ones that are advertised as not being addictive (Ambien, etc), and I'm really hypersenstive to meds anyway. BTW, I found some good ideas esp. about low-carb dairy in the book "Breaking the Vicious Cycle". I don't follow that diet (SCD)in the book completely, but it was helpful. The calcium in dairy is supposed to be calming and promote sleep, so I try to have some before bed (yogurt, the aged "hard"cheeses such as cheddar, which are low carb, etc). Seems to help a bit.. Thanks a lot for your reply Take care.

06-13-2005, 06:25 AM	#11
USexpat Senior LCF Member Join Date: Feb 2004 Location: England Posts: 68 Gallery: USexpat WOE: Nourishing Traditions	I am reading a GREAT book about this: What Your Doctor May Not Tell You About Menopause, by John R Lee and Virginia Hopkins. I'm right in the middle of the "time of life," and I want to avoid hormone replacement therapy at all costs--this book is stuffed with information! And it's cheap on Amazon!