Nutrition Q&A: Are you getting enough Calcium?
Q. Are you getting enough Calcium? A. Work horse for more than strong bones! Calcium is an essential nutrient. Essential nutrients are nutrients our bodies need to function normally but are unable to produce them. As most of us know, calcium is a major component of bones and teeth, but what most don’t realize it that helps with blood clotting and plays a role in normal functioning nerves, muscles and heart. Calcium even plays a role in keeping blood pressure under control. As women, making sure we get enough calcium is important in preventing osteoporosis (thinning of the bones). Bone loss is of special concern to women who are taking aromatase inhibitors to treat breast cancer. Calcium can help prevent the weakening of bones that occurs with certain chemotherapy medications. Some studies suggest calcium may help reduce the risk of certain cancers. Since our body does not “make” calcium it’s essential we meet our needs via our diet. Calcium is most commonly found in milk, yogurt, cheese, and dark green vegetables. It also is found in certain grains, legumes (including peas, beans, lentils, and peanuts), and nuts. Calcium needs: Female Age 19-50 = 1,000 mg per day, Age 51-70 = 1,200 mg per day. If you don’t get enough calcium via your diet you may consider taking a calcium supplement. The best sources of calcium are calcium carbonate or calcium citrate. Calcium citrate should be taken with food and calcium carbonate can be taken any time. Calcium is sold in 500-600 mg dosage and should be taken twice per day. If you take a multivitamin with iron, it is recommended not to take calcium supplements at the same time. Calcium needs can easily be met with the food you eat. One cup of milk has 300mg, one cup of yogurt 350mg. and one ounce of cheese has 200mg. If you don’t tolerate dairy, no worries, there are many plant based foods that provide a good amount of calcium. Plant Food Amount Calcium (mg) Broccoli 1 cup 180 Kale 1 cup 266 White Beans 1 cup 161 Arugula 1 cup 125 Spinach, cooked 1 cup 240 Dried Figs 8 whole 107 Collards, cooked 1 cup 220 Black Beans 1 cup 102
Evidence Update: Older Cancer Patients Miss Benefit of Physical Therapy
A recent study published by researchers at The University of North Carolina examined the utilization of occupational and physical therapy (OT/PT) services in older cancer patients. The records of 592 patients with cancer were examined. The average age was 71, and 63% of the patients had breast cancer. Most of the patients (64.5%) had at least one functional deficit and 41% had at least two functional deficits all potentially requiring OT/PT. These deficits were measured with standard scales and tests, and included reduced physical health, difficulties with activities of daily living and reduced social activities, reduced memory or concentration and/or a history of falls. Of cancer patients with functional deficits only 9% received OT/PT within 12 months of a noted deficit. The authors concluded that a minority of older cancer patients, even with defined functional deficits that could benefit from rehabilitation, were referred for OT/PT care. TurningPoint began to beat the drum for breast cancer patients to be routinely referred for rehabilitation care back in 2003. Strides have been made but much work remains. Pergolotti M et al. The prevalence of potentially modifiable functional deficits and the subsequent use of occupational and physical therapy by older adults with cancer. J Geriatr Oncol. 2015 May;6 (3):194-201.
Patient Perspective: Leslie Young
I will never forget the day that I received the news that no one ever wants to hear. It was October 15, 2013 when my biopsy results confirmed that I had breast cancer in both breasts. Having been very diligent about my annual mammograms and with no family history of breast cancer, my husband, two children and I were all very shocked. After the primary surgery, I was experiencing extreme muscle tightness, cording, and a very limited range of motion. I had been an avid tennis player and enjoyed working out on a regular basis, so I was feeling very debilitated. When I mentioned the discomfort to my plastic surgeon at a post-op visit, he immediately referred me to TurningPoint, where I quickly learned that I was having a very “normal” post surgery experience which put my mind at ease. Although it was not always easy to describe exactly what was bothering me, my physical therapists could always relate to what I was experiencing and knew exactly what to do for it. Between the therapy that I received at TurningPoint and the additional stretching exercises they gave me to do on my own, I began to notice an enormous change in how I felt. Feeling physically stronger enabled me to exercise more frequently and this, in turn, helped ease some of the emotions I was dealing with as well. TurningPoint has been life changing! Because of the radiation and multiple surgeries that I have had, I have spent quite a bit of time at TurningPoint over the past year and a half, and I couldn’t be more grateful for this organization. Their encouragement, support, and knowledge have been instrumental in helping me get back to my normal routines again. I continue to exercise and do the recommended strengthening activities to build my stamina back up to where it was, and I am finally feeling confident that I will be back out on the tennis courts before too long! I have received nothing but wonderful and professional care by the TurningPoint staff. I have also been blessed with their friendships, smiles, and positive attitudes—all of which have elevated my physical and emotional well-being! I cannot thank these compassionate women enough for all that they have done for me throughout my journey. Although I would never wish a cancer diagnosis on anyone, I will be forever thankful for the TurningPoint family that I have bonded with along the way, due to my diagnosis.
Patient Perspective: Mary Kay Griffith
Hi! My name is Mary Kay and this month (September) will be my third year as a breast cancer fighter and survivor. WOW! I am so very blessed to able to say that! I went for my annual mammogram and ultrasound in August 2012. It was there that my doctor found “something” on the ultrasound and wanted to schedule a biopsy. This did not alarm me because I had several biopsies in the past and none of them turned out to be troublesome. But then, on 9/11/12, life as I knew it came to a screeching halt. I received the call from my doctor herself, telling me I had infiltrating ductal carcinoma. While feeling my head spinning, hands shaking, knees getting weak, and my heart in my throat–I was in fight or flight mode! To me there was no choice–fight, fight, fight! I am a single parent with much life yet to experience with my son, so there was NO WAY cancer was going to get the best of me! My plan of attack consisted of a bilateral mastectomy with free-tram flap reconstruction, eight rounds of chemo, and 28 days of radiation. And I have had two more reconstructive surgeries in the past year and a half. Through it all, I have had an amazing support system of family, friends, and even people that I didn’t know who came from my friend’s church to bring us meals. I have also had an amazing team of surgeons, oncologists, and physical therapists, http://www.papsociety.org/xanax-alprazolam-1-mg/. During my post op exam, my doctor was telling me about lymphedema and what to look out for. She told me if I ever had any concerns to “go see those girls at TurningPoint. They know what they are doing and they are the best at it”. And she was spot on with her advice to me. I began having range of motion issues and tightness in my arm almost a year after surgery. As a pre-school teacher, I needed all the function and strength I could muster to keep up with my class! I recalled the doctor’s enthusiastic referral to TurningPoint and I called without delay. That was about a year and a half ago and I have been with team Lauren and Anita ever since! They have truly made a difference in my life and how I am healing through their knowledge, compassion, and true concern with what I am going through. I am very grateful for Lauren, Anita, and everyone who makes TurningPoint what it is–a place to help me heal, a place where I feel comfortable, confident, and understood. As I said earlier, I am blessed to be alive, but I most certainly did not get where I am all on my own–I had a lot of help along the way, for which I will be eternally grateful. It DOES take a village! Peace and love to all those who are fighting, surviving, and to those who are helping make it all happen!
