A Bi-Annual newsletter produced by the Alberta Chapter of Osteoporosis Canada. Spring 2012.

Welcome to our Spring 2012 newsletter! your feedback, requests for future articles and relevant stories are welcome.Please contact us at: osteoporosis Canada, alberta Chapter#104, 2526 Battleford avenue SW Calgary aB t3e 7J4phone: 403-237-7022 Fax: 403-220-1727alberta@osteoporosis.ca

This newsletter is also available via email! Let us know whether you would like an online copy by emailing us at alberta@osteoporosis.ca.

To access our newsletter via our National Website, go to www.osteoporosis.ca and select ‘Connect Locally’ from the menu on the left side of the screen. Then select ‘Alberta’.

the alberta Chapter was very busy in the last half of 2011 recruiting new staff and volunteer executive committee members. the happy result is a full contingent of enthusiastic, innovative people who are working hard to make 2012 an exciting year for you!

From left to right: Carol Sinclair-Secretary, Kimberly Neufeld-Advocacy/COPN Executive, Maria Swan-Treasurer, Loretta Brown-Chair, Lorell Thoms-Educator, “Skully”-Fund Raising Participant, Sarah Roth-Fund Development Chair, Marsha Staples-Volunteer Coordinator, Sarah Whiffin-Education Chair, Loretta Kao-Executive Member Missing: Shelly Hagen-Advocacy Edmonton Branch, Val Freeman-Administrator’

Meet our Executive Committee!

The Bone Zone Strong Bones, Strong Alberta

WE COULDN’T DO IT WITHOUT YOU!our mission of support and education in the prevention and treatment of osteoporosis continues into 2012. We value each and every donation sent to our chapter to aid us in our objective. please join us in our fight against this painful and debilitating disease! Contact our office or visit www.osteoporosis.ca for information on donation options.

they can conquer who believe they can.Ralph Waldo Emerson

Radio Broadcast - OSTEOPOROSIS on “The Inside Story” with Michelle Boden in February of this year a special program aired in both edmonton and Calgary on osteoporosis. you can listen to the program on the radio stations’ websites: 630 CHeD - www.630ched.comaired on Monday, February 20th at 2:00pm

Qr77 - www.qr77.comaired on tuesday, February 21st at 3:00pm

The Osteoporosis Canada support Group in Calgary started off the 2011-2012 year looking outside the box – with a presentation by Dr. Xia Cheng. Traditional Chinese Medicine (TCM), according to Dr. Cheng, refers to a broad range of medicine practices that are holistic in treating the entire individual. TCM was developed in China and is based on a tradition of more than 2,000 years, including various forms of herbal medicine, acupuncture, massage, exercise, and dietary therapy. These practices are a common part of medical care throughout East Asia, but are considered alternative medicine in the Western world. According to Dr. Cheng, TCM has much to offer people living with or at risk for Osteoporosis. Below is a quick and simple summary of her lecture and what TCM is all about.

there are 6 theoretical components to tCM.1. Yin and Yang (balance): Polar opposites or seemingly

contrary forces are interconnected and interdependent in the natural world, and how they give rise to each other in turn. Opposites thus only exist in relation to each other.

2. Five elements: The Five Elements theory posits wood, fire, earth, metal, and water as the basic elements of the material world. These elements are in constant movement and change. Moreover, the complex connections between material objects are explained through the relationship of interdependence and mutual restraint that governs the five elements. In traditional Chinese medicine Five Elements theory is used to interpret the relationship between the physiology and pathology of the human body and the natural environment

3. Ethology and Pathogens: In the view of TCM, health is a state in which the unity between man and nature are kept in harmony. When this harmony is destroyed by certain factors and the body cannot maintain its normal state, thus disease occurs.

4. Pathogeneses: This is the mechanism of the occurrence, development and outcome of diseases. The occurrence, development and outcome of diseases are closely related both to the body’s vital qi and to the nature of the pathogenic factors.

5. Emotional Health: In TCM, emotions and physical health are intimately connected. Sadness, nervous tension and anger, worry, fear, and overwork are each associated with a particular organ in the body.

6. Zang Fu organ system: These are the organs that constitute the centre piece of TCM’s general concept of how the human body works. The term zàng refers to the organs considered to be yin in nature - Heart, Liver, Spleen, Lung, Kidney -, while fǔ refers to the yang organs - Small Intestine, Large Intestine, Gall Bladder, Urinary Bladder, Stomach and Sānjiaō. Each zàng is paired with a fǔ, and each pair is assigned to one of the Wǔ Xing. The zàng-fǔ are also connected to the twelve standard meridians.

The treatment principles of TCM are to open the 12 meridians in the body – get energy flowing from head to toe – and to remove obstructions. Prevention is the priority and will always come before treatment. So when someone is ill, the first approach is always diet and exercise – medicine is the second choice. Typically the acute treatment phase is 1 or 2 weeks and then maintenance lasts for about 1 month.

To open the meridians, TCM uses Acupuncture, Chinese Herbs, exercise, and diet.

acupuncture helps the body to heal itself in 7 areas:1. Balancing Yin-yang2. Strengthening vital energy and the body`s

defense against disease3. Stop acute pain4. Enhance the immune system5. Regulatory effect for the body (help maintain balance)6. Analgesic effect – enhance our natural endorphins,

having an anti-inflammatory effect on the body7. Effect on the microcirculation system

(increase energy flow)

Chinese herbs will boost the weakened body and are beneficial to the body in the following ways:1. Tonify if the body is deficient2. Sedate if the body is in excess3. Warm or cool the body4. Move the body from stagnated to movement5. Bring the body back into balance if unbalanced

In TCM, exercise means movement. It is about `soft exercise` rather than strength and cardio training. Tia chi and yoga are about movement and energy flow. They play a big role in core balance and fall prevention.

A healthy diet, by TCM standards, involves lots of green leafy vegetables and minimal supplementing. If you eat a traditional Chinese diet, the best sources of calcium are dried baby shrimp (xia pi), sardines, silverfish, and seaweed. Dr. Cheng has offered to come back and talk more about this with our group so watch for her talk on diet in 2012-2013.

This is a very brief intro to TCM and I encourage others to find out more and consider these preventative actions to help your bone health.

Lorell Thoms, Educator, Alberta Chapter

traditional Chinese Medicine, a Support group Meeting presentation by Dr. Xia Cheng, institute of Chinese Medicine (CiCM).

talking about BonesWould your group or organization like a guest speaker on the topic of osteoporosis? let our alberta Chapter educator provide your group with an informative presentation. For more information or to book a presentation, please call 403-237-7022.

talK & teathe alberta Chapter will be presenting ‘talK & tea’ at Southcentre Mall. osteoporosis staff will be on site to give short presentations, distribute information and answer any questions you may have.Dates: april 4, May 2 and June 6, 2012.time: 1:00 to 2:30 p.m.location: the Southcentre Mall Community room (near lenscrafters).

Connect With us on Facebook!

Our new Facebook page is an easy and cost-free way to keep connected to the chapter’s upcoming events. We will be posting polls, tips, testimonials, and showing pictures of what we are up to. You will have access to ask questions about Osteoporosis or even give some suggestions on topics you would like to learn about. Keep sharing our page to help keep your friends informed about how they can learn more about this silent thief. We are dedicated to help educate and prevent harm to those in our community. Help our presence grow provincially by utilizing the tool of social media. link to our Facebook page by typing “facebook.com/osteoporosiscanada.albertachapter” in your browser.

With our gratitudeThe Alberta Chapter would like to acknowledge and thank the following resource agencies/corporations for their generous contributions:

Wetaskiwin Women of the Mooseunited Way of albertaultima Foods incalberta gaming andliquor Commissionalberta Community Spirit program

Fitness TipsIf you’ve been diagnosed with osteoporosis or bone loss, it’s important that you focus on ways to improve your bone health. Exercise is a great place to start. The foundation of a good physical activity program involves at least 30 minutes of moderate physical activity every day for adults, including women with osteoporosis. Talk to your doctor before beginning any new physical activity routine. Here are some things to consider: • Follow a Routine: For most people, an effective way to promote bone health

includes general physical activity every day plus some weight-bearing, strength-building, and balance-enhancing activities two or more times each week. According to the Bone Health and Osteoporosis Report from the Surgeon General, adults can begin with weight-bearing exercises like walking or climbing stairs, and gradually add in other activities like jumping or skipping. If you’ve been inactive, then the Surgeon General recommends that you start with shorter times and easier activities like walking, and then gradually increase your time or intensity over time to avoid injury.

• Variety is Key: Make sure to include different activities in your fitness routine. Weight-bearing and strength-building exercises help maintain bone health, while balance-enhancing activities help to protect against falls. Plus, doing different types of activities will help “mix it up” and likely keep you more interested in maintaining a fitness routine.

• Include “Impact” Activities: Brisk walking for 30 minutes or other types of non-impact exercises are activities that can be included in your daily bone health routine. Then gradually add on higher-impact activities as well, such as jumping or skipping for 5-10 minutes daily, as these may increase bone mass more than non-impact exercises.

• Endurance Activities Build Strong Bones: Activities like gardening, golfing (without riding in a cart), swimming, tennis, and even dancing play an important role in bone health by increasing muscle mass, strength, balance, and coordination.

• Stay Hydrated: Drink plenty of water before, during, and after you exercise.

Useful exercise terms:• Weight-bearing, impact exercises: Activities that make you move against gravity

while staying upright. These include high-impact exercises such as dancing, hiking, climbing stairs, tennis, and high-impact aerobics, as well as low-impact exercises like walking, a stair-step machine, and low-impact aerobics.

• Resistance and strengthening exercises: Activities in which you move your body, a weight or some other resistance against gravity. These include standing and rising up on your toes, lifting weights, and using elastic exercise bands.

• Non-impact activities (balance, functional and posture exercises): These activities may help to improve your posture, balance, as well as your general everyday physical activities. They can also help to increase muscle strength and decrease the risk of falls and broken bones. Examples include bicycling, swimming, stretching, and water aerobics.

Remember, while exercise and nutrition are important parts of a bone healthy routine, they may not be enough to treat osteoporosis. Talk to your doctor to make sure you are doing all you can to improve your osteoporosis or bone loss. Ask about diet, exercise, vitamins and medications that are right for you. And, talk to your doctor before beginning any new physical activities.

This article was taken from “Rally with Sally” for Bone Health, Nov 12, 2009 www.bonehealth.com

Upcoming ActivitiesYou can also keep up to date on news and events by accessing our website, www.osteoporosis.ca. To access Alberta Chapter information, click on ‘OC Chapters’ from the menu on the left side of the screen. Then select ‘Alberta’.

Calgary Support group MeetingSThe Calgary Osteoporosis Support Group meets monthly from September-April (excluding December). See below for a list of dates. Meetings are held at the Confederation Park Seniors Centre, 2212 – 13th Street NW Calgary from 7-9 PM. Contacts: The Alberta Chapter office at 403-237-7022. Meetings are open to all, no registration is required and there is no admission fee. Free parking available. The meetings are subject to cancellation in event of severe weather.

Support group meetings will reconvene in September 2012 to allow for the summer break (get outdoors and enjoy the weather!). Check our website for an update on topics and speakers.

The Osteoporosis Centre (Calgary) The Osteoporosis Centre is a specialized clinic which was developed to promote bone health education; as well as the prevention, diagnosis and appropriate treatment of osteoporosis and other bone disorders. The Centre has moved to the Endocrinology and Metabolism Program at the Richmond Road Diagnostic and Treatment Centre. Their new phone number is (403) 955-8106.

We are Very pleaSeD to WelCoMe laCoMBe, our newest addition to the Alberta Chapter education and support network!

a rounD oF applauSe For our eDMonton BranCH, who hosted an outstanding and very successful forum on osteoporosis and bone health!

other information/Support resources for osteoporosis.Other Information/Support Resources for Osteoporosis. In addition to Osteoporosis Canada’s informative website, there are several other websites available to educate and support those diagnosed with osteoporosis.

living Well with Chronic illnessFall Prevention WorkshopsVarious Locations (403) 943-2584www.calgaryhealthregion.ca/cdm

Calgary Fall prevention ClinicCarewest Cross BowMain Floor – 1011 Centre Avenue NE(403) 267-2904Kerby Centre(403) 265-0661www.kerbycentre.com

alberta aids to Daily living(403) 943-2100www.seniors.gov.ab.ca/aadl

Seniors’ Health Website – Fall preventionwww.calgaryhealthregion.ca/programs/seniorshealth

Health linkFall Prevention WorkshopsVarious Locations (403) 943-2584www.calgaryhealthregion.ca/cdm

Health link albertaCalgary area (403) 943-LINK (5465)1-866-408-LINK (5465)www.healthlinkalberta.ca

Finding Balance Websitewww.findingbalancealberta.ca

alberta Seniors information line1-800-642-3853www.seniors.gov.ab.ca

Health Canada1-888-334-9769www.hc-sc.gc.ca/seniors-aines/

Seniors Home Safetywww.safety-council.org/info/seniors/fallprev.html

Health and Bone programwww.Healthandbone.ca

tuesday, april 17, 2012Demo and Talk About the Benefits of Tai Chi,Presented by the Taoist Tai Chi Society

tuesday May 15, 2012Diet and Calcium Availability (Rescheduled from January 2012 meeting),Presented by retired dietician Darlene Weger

tuesday, September 18th, 2012Gotta Notta Lotta Sleep Last Night - Should’a, Would’a, Could’a Checked my BedPresented by Angela Hobbs

tuesday october 16 2012TCM and Bone NutritionPresented by Dr. Cheng of CISM

tuesday, november 20, 2012“Good Bone Yoga” presented by Kristen Ingram