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Page 14 Oxford Hills Observer March 2015 www.centralmainetoday.com Healthy Bones and Calcium Sources Jodi Cornelio Live Long, Live Well Jodi R. Cornelio, AS, BA, MBA Nutritionist, Personal Trainer and Motivational Speaker jcornelio@turnerpublishing.net Are you a female between the ages of 20 to 90 and been told by your doctor that you need more calcium in your diet? Are you post-menopausal? Are you lactose intolerant and wondering how you can get calcium in your diet? Have you been told you have osteopenia or osteoporosis and you are searching for more information on how to take care of your bone health? If any of this sounds like you please keep reading as I lay out a crash course in bone health. According to a study performed by the American College of Nutrition only 16% of women between the age of 20 and 29 get the recommended amount of calcium in their diet. Healthcare professionals encourage calcium sources or supplements if you are female and especially if you are a female over the age of 40 years old. Females are at a higher risk for osteoporosis than their male counterparts for many reasons. Most women have smaller bones and less muscle mass than men and the difference in hormones play a role in calcium needs as well. Here are some examples of calcium rich choices that you can make to increase your calcium intake: Dairy products such as milk, cheese and yogurts are the obvious choices White beans, sardines, canned salmon – my favorite, make sure you eat the edible bones in canned salmon as that is the greatest source of calcium you can get. Dried figs, blackstrap molasses, kale and spinach, black-eyed peas, almonds and almond milk, oranges, turnip greens and beet greens, sesame seeds, seaweed, soymilk and firm tofu. Now that we have covered calcium, don’t forget your Vitamin D. You’ll need vitamin D to absorb the calcium you put into your body. They go hand and hand. You can get vitamin D through fortified foods such as orange juice and many cereals, just read the label to see if it says fortified with Vitamin D. Vitamin D also comes from sunlight and can be found as a supplement. If using supplements for calcium and or Vitamin D try to find a source that you can either drink or eat. Many companies offer chewable vitamins which tend to have a higher absorption rate. Shop around. The third topic on bone The Healthy Geezer health includes exercise. Resistance exercise along with healthy eating helps maintain bone health. So what is resistance training? Resistant training is weight bearing exercises but that doesn’t mean you have to start pumping iron. There are many other forms of weight bearing exercises. Walking is one of them and is great for bone strength and overall health. Pilates and even yoga can be weight bearing and great for bone health. Experiment with exercise and hopefully you will grow to love one of these types of exercise so that you can stick to it on a regular basis and your bones strength and overall health will stay healthy and even improve. Live Long Live Well. • Welcome Scott A. Dennis, CIC By: Fred Cecitti Q. What do the warnings on the bottles under my kitchen sink mean? I find them confusing. Many of the household products we use contain poisons. These include pesticides, oven cleaners, detergents, polish, paint and drain uncloggers. Manufacturers use a low-medium-high system on labels to alert you to hazards. The following are brief descriptions If the label on a container says “caution,” that means the contents could hurt you. For example, the product’s fumes might make you sick. If there is a “warning” on a label, that means you could be injured seriously if you don’t handle the product properly. A “warning” on a label can mean that the contents are flammable. “Danger” indicates that you should handle the product with extreme care, because it can be lethal. A possible explosion is among the hazards that require a danger label. If you have an emergency with a household product, here are some steps you can take. The order of the steps depends upon the severity of the problem. You can call 911, call your poison control center at 800-222-1222, read the label for instructions and an emergency phone number. The following are some general first-aid instructions. *If you get a poison onto your skin or in your eyes, rinse the affected area in the shower for at least 15 minutes. * If you inhale toxic fumes, get to fresh air immediately. * If poison is swallowed, do not use an emetic medicine such as syrup of ipecac to induce vomiting. Doctors no longer recommend using these medicines because there is no evidence they prevent poisons from entering the bloodstream. And now for some tips to prevent exposure to dangerous substances: * Don’t keep flammable products inside your home. * Check household products regularly for loose caps. * Keep products in their original containers; this prevents confusion and keeps the labels around for reference. * Don’t store toxic household products near food or medicine. * Never throw these products in the trash cans where children can get to them. Call your local government to find out where you can dispose of these products properly. The following is some information about the dangers in common household products. * Paint can irritate the eyes and skin. Paint fumes can give you headaches, nausea and dizziness. * Clothes detergents, if ingested, can cause nausea, vomiting, shock, convulsions, and coma. * Ammonia fumes can irritate eyes and lungs. Never mix ammonia with chlorine bleach because the combination produces a potentially lethal gas. * Oven cleaners that contain lye can burn you and are potentially fatal if swallowed. Spray cleaners pose a threat to your lungs. * Toilet bowel cleaners rely on acids that can burn. * Mold removers can cause breathing problems. * Drain cleaners contain lye and sulfuric acid that can blind you if they splash in your eyes. * Carpet cleaners that contain perchloroethylene cause dizziness, sleepiness, nausea, loss of appetite and disorientation. Carpet cleaners that use naphthalene can damage your liver. * Furniture polish is an irritant that, if ingested, can cause nausea and vomiting. * Air fresheners contain chemicals that can irritate skin and eyes, cause fatal lung problems and brain damage. They can be highly flammable, too. * Mothballs can cause headaches, dizziness, irritation, cataract formation and liver damage. * Weed killers can irritate the eyes and skin, and cause vomiting and diarrhea. * Insect repellents can depress the central nervous system and cause forms of mental illness. * Rat killers contain warfarin, a blood-thinner. If you swallow a lot of it, it will create internal bleeding. If you would like to ask a question, write to fred@ healthygeezer.com. • Add a taste of authentic Maine humor to your next banquet, luncheon, conference, convention or company get together. Contact humorist and bestselling Maine author John McDonald NOW BOOKING FOR FALL AND WINTER Call: 207.899.1868 Email: mainestoryteller@yahoo.com Please welcome Scott to our team. Scott is now working with business clients to help solve problems and protect assets. Call 743-8927 today to book at an appointment with Scott to review your business insurance needs. Call 743-8927 to book an appointment today with Scott to review your business insurance needs. At Turner Publishing we publish 20 papers monthly, all available FREE ONLINE! www.turnerpublishing.net
March 2015 Oxford Hills Observer Page 15 www.centralmainetoday.com xford Hills bserver AARONS.COM FURNITURE • ELECTRONICS • APPLIANCES • COMPUTERS BRING IN THIS AD AND RECEIVE $ 50 OFF GET IT NOW 120 DAYS SAME AS CASH YOUR FIRST MONTH’S PAYMENT 1290 MAIN STREET • OXFORD • 207-743-9960 AARON’S SERVICE PLUS Welcome to The Oxford Hills Observer Word Search Mania! Complete this word search puzzle and mail it to us for a chance to win a prize from one of our valued customers. We will publish a new puzzle monthly, have fun and good luck! February’s lucky winner: Shirley Travers of Hebron! TriDela Craft Supply Store ART & CRAFT SUPPLIES FOR ALL AGES TONS OF NEW ITEMS IN STOCK! TAMMIE H. PACKARD 3 Harrison Rd, Norway • tridelacss@gmail.com 692-6498 Check Facebook for current hours. (At the Bottom of the Hill)! Summer Hours Mon-Fri 10-6 • Sat 10-2 Winter Hours Thurs & Fri 10-6 • Sat 10-2 Anytime by Appointment ALL YOUR POOL AND SPA NEEDS & MORE! BioGuard Water Testing & Chemicals Sales, Service & Installations Water Delivery - Big Green Egg & Accessories Dennis & Nancy Henderson 255 Bethel Rd. (Rt. 26), West Paris • 674-3060 Western Maine Retirement Solutions • Medicare Supplements • Long Term Care • Life Insurance Over 35 Years Experience • Tax Deferred Investments Jason Baker - Licensed Resident Agent 671-8020 334 Maple Ridge Road Harrison If you would like your business to be a part of this crossword call Jim today 890-6166 or email him at jfoster@turnerpublishing.net Aarons Littlefield Decorating TriDela Craft Supply Store Brian Hamlin Met Life Auto and Home Hill Top Pools and Spas Sturtevant Plumbing In The Zone Sports Center Western Maine Retirement Solutions Name: Address: Phone: Email Address: Mail all entries to: Turner Publishing Inc. , PO Box 214, Turner, ME 04282
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