Help me analyse my intake ratio

[Jenny65]

Hi

I have settled into my low carb eating pattern but wonder if I’m actually eating enough protein. This is a typical day. Also should I take a multivitamin. I eat Kvarg or Greek yoghurt for breakfast and sometimes add a slice of seeded whole meal toast with peanut butter. I have chicken and cheese salad or a similar meal at lunchtime and have started having a soup from the nourish range for tea. I drink oat milk in my coffee and have nuts each day plus benecol. I did have a glass of wine yesterday too. Weight is now very good but want to make sure I’m not missing any important nutrients. I’m nearly 58 and worried about osteoporosis etc so any advice appreciated on improving my diet

 

[AndBreathe]

Hi

I have settled into my low carb eating pattern but wonder if I’m acruAlly eating enough protein. This is a typical day. Also should I take a multivitamin. I eat Karl or Greek yoghurt for breakfast a d sometimes add a slice of seeded whole meal toast with peanut butter. I have chicken and cheese salad or a similar meal at lunchtime and have started having a soup from the nourish range for tea. I drink oat milk on my coffee and have nuts each day plus benecol. I did have a glass of wine yesterday too. Weight is now very good but want to make sure I’m not missing any important nutrients. I’m nearly 58 and worried about osteoporosis etc so any advice appreciated on improving my diet

Quite possibly not eating enough, period, or do you maintain on 1200 calories?

Do you eat oily fish at all (that covers mackerel, tuna, salmon and so on)? I am monitored by the metabolic bone clinic, because of the thyroid meds I take, and that’s always in the queries, as is weight bearing exercise.

I will be having another DEXA scan soon, but not expecting any degradation.

 

[Jenny65]

Quite possibly not eating enough, period, or do you maintain on 1200 calories?

Do you eat oily fish at all (that covers mackerel, tuna, salmon and so on)? I am monitored by the metabolic bone clinic, because of the thyroid meds I take, and that’s always in the queries, as is weight bearing exercise.

I will be having another DEXA scan soon, but not expecting any degradation.

I am still slightly higher than my ideal weight so not quite maintaining yet but I will eat between 1200 and 1400 calories on a typical day and that will allow for me to eat out once in a while or have a glass of wine. At 58 (nearly - on Friday!) I have found I dont need to eat much and still keep some fat (my body is determined to hold on to my belly fat!) I do a little walking and dancing but dont exercise like I did in my younger days my BMR is only 1292 so quite low intake required to lose and maintain. I have also shrunk from 5ft 4 to 5ft 3! Oh the joys of getting older 🙂

I do have quite dry skin but think that also started after the menopause. I dont like any form of fish or shellfish etc, so dont eat it, I have on occasion eaten cod in some sort of sauce but it is quite a challenge and I am trying to choose foods I enjoy as well as good for me. Do you think a cod liver oil supplement would be helpful?

 

[Jenny65]

Quite possibly not eating enough, period, or do you maintain on 1200 calories?

Do you eat oily fish at all (that covers mackerel, tuna, salmon and so on)? I am monitored by the metabolic bone clinic, because of the thyroid meds I take, and that’s always in the queries, as is weight bearing exercise.

I will be having another DEXA scan soon, but not expecting any degradation.

I have been referred for a DEXA scan recently, do you know how long they take? My sister has just been diagnosed with Osteopetrosis, glaucoma and high cholesterol, she is 2 years older than me and never been overweight or unwell, she does cold water swimming, running etc and is a vegan so it was a shock to see she has joined me with the high cholesterol. My lifestyle was sort of the opposite of hers, smoked, drank, overweight, lazy 🙂 so I sort of thought I would get caught out but not her. So far I haven't got glaucoma (high side of normal, but its been the same reading since my 30s) not had an osteopetrosis test but have the high cholesterol too.

 

[AndBreathe]

I am still slightly higher than my ideal weight so not quite maintaining yet but I will eat between 1200 and 1400 calories on a typical day and that will allow for me to eat out once in a while or have a glass of wine. At 58 (nearly - on Friday!) I have found I dont need to eat much and still keep some fat (my body is determined to hold on to my belly fat!) I do a little walking and dancing but dont exercise like I did in my younger days my BMR is only 1292 so quite low intake required to lose and maintain. I have also shrunk from 5ft 4 to 5ft 3! Oh the joys of getting older 🙂

I do have quite dry skin but think that also started after the menopause. I dont like any form of fish or shellfish etc, so dont eat it, I have on occasion eaten cod in some sort of sauce but it is quite a challenge and I am trying to choose foods I enjoy as well as good for me. Do you think a cod liver oil supplement would be helpful?

Do you know your proclaimed belly fat is actually fat, or is it “spare” skin.

I’m fortunate, when I trimmed up I didn’t have too much to lose, so didn't think I had a lot of excess skin, until my body was being examined for a potential fat transfer procedure, to repair surgical damage in a breast. I pointed out my midriff, but it was immediately discounted as only skin (which has since sorted itself out).

I’m the same height as you, very slight, but find I need far more calories (I don’t routinely measure, but when I did I had to take in 2000-2500 calories, or I lose. (I’m extremely light at the moment, which will have to be addressed when back in UK)

 

[AndBreathe]

I have been referred for a DEXA scan recently, do you know how long they take? My sister has just been diagnosed with Osteopetrosis, glaucoma and high cholesterol, she is 2 years older than me and never been overweight or unwell, she does cold water swimming, running etc and is a vegan so it was a shock to see she has joined me with the high cholesterol. My lifestyle was sort of the opposite of hers, smoked, drank, overweight, lazy 🙂 so I sort of thought I would get caught out but not her. So far I haven't got glaucoma (high side of normal, but its been the same reading since my 30s) not had an osteopetrosis test but have the high cholesterol too.

The actual scan only takes a few minutes. I can’t recall too accurately.

If you are being reviewed for osteoporosis, you should also be having a regular bone profile and tests to record how your bone chemistry is turning over.

 

[Jenny65]

The actual scan only takes a few minutes. I can’t recall too accurately.

If you are being reviewed for osteoporosis, you should also be having a regular bone profile and tests to record how your bone chemistry is turning over.

That is interesting, the referral came about after a telephone appointment with my GP about my other blood test results. One of my liver enzymes was elevated and as its the only enzyme that is raised it could indicate an issue with my bones rather than liver, I mentioned that my mum and sister both had osteoporosis at a similar age to me and wondered why I wasn't offered a test. My sister got one as a routine due to her age, but also because she had an early menopause (30s) She was on HRT for a long time which I thought protected you from Osteoperosis. Actually my mum had Osteopina (pre osteoperosis) but my sister at the age of 60 has been diagnosed with the full condition. She has always been quite thin, 7 stone and 5 ft 5 and I know that being a low weight is actually higher risk of the condition so I may have been saved from this.

I had a bone density scan in my 30s as broke my leg badly on 2 occasions, they said the breaks were really bad (one I was in hospital for 2 weeks and had to have a 4 hour operation, they said simply tripping up a stair shouldn't have broken both tib and fib in the way it had and it looked more like I had been hit by a bus! 🙂 My bone density scan then came back OK but that was nearly 26 years ago, things could be different now 🙂

 

[Jenny65]

Do you know your proclaimed belly fat is actually fat, or is it “spare” skin.

I’m fortunate, when I trimmed up I didn’t have too much to lose, so didn't think I had a lot of excess skin, until my body was being examined for a potential fat transfer procedure, to repair surgical damage in a breast. I pointed out my midriff, but it was immediately discounted as only skin (which has since sorted itself out).

I’m the same height as you, very slight, but find I need far more calories (I don’t routinely measure, but when I did I had to take in 2000-2500 calories, or I lose. (I’m extremely light at the moment, which will have to be addressed when back in UK)

Thats a good point, how would I be able to tell if its skin or fat, It feels like there is fat inside when I grab it (calliper test) I also know I am a very small build so should be about 8 stone but I do also still have the same bra size as when I was 5 stone heavier which is weird as basicaly breasts are just fat on your chest, so I am convinced my belly is still fat as well as skin.

 

[Leadinglights]

As I remember the scan itself only takes a short time but they inject some radioactive material and you have to wait while it gets into your system. It was pretty noisy though. Mind you that was 20 years ago after I broke my wrist and they were worried about osteoporosis as I had had a total hysterectomy at 32.
All was good with nothing more than would be expected at my age.

 

[Jenny65]

As I remember the scan itself only takes a short time but they inject some radioactive material and you have to wait while it gets into your system. It was pretty noisy though. Mind you that was 20 years ago after I broke my wrist and they were worried about osteoporosis as I had had a total hysterectomy at 32.
All was good with nothing more than would be expected at my age.

Thats good to hear that you are all OK on the osteoporosis front. My sister also had a hysterectomy and her ovaries removed in her early 30s and hence going on HRT as it sent her into an early menopause. Are there symptoms associated with the condition, I dont have any aches or pains but it could be a silent condition until you break a bone or have a blood test result that shows something up.

 

[Jenny65]

I cant feel my thumb with my finger when I pinch my belly fat so that sounds more like fat than skin, reading up on calliper skin fold testing. I may get a calliper off amazon as they are supposed to be fairly accurate.

 

[AndBreathe]

As I remember the scan itself only takes a short time but they inject some radioactive material and you have to wait while it gets into your system. It was pretty noisy though. Mind you that was 20 years ago after I broke my wrist and they were worried about osteoporosis as I had had a total hysterectomy at 32.
All was good with nothing more than would be expected at my age.

The DEXA scan I had was totally non-invasive, so no contrast injected etc. I believe DEXA is the currently, routinely favoured method certainly for initial investigations. I believe the radiation doses are much lower and it’s faster.

 

[AndBreathe]

I think calipers can be helpful, if used properly.

I just wanted to add that the type of DEXA scanner used for bone density and that for body mass/fat measuring aren’t necessarily the same machines - much to my disappointment when I had mine done.

I do know where a body mass scanner is located, and pass it regularly on my way to meetings, but haven’t managed to wangle may way to having one,……. Yet!

 

[Leadinglights]

I expect the instruments are a lot more sophisticated and sensitive now than they were when I had mine.
I never had any HRT, never had menopause symptoms so consider myself very lucky in that respect.

 

[nonethewiser]

I have been referred for a DEXA scan recently, do you know how long they take? My sister has just been diagnosed with Osteopetrosis, glaucoma and high cholesterol, she is 2 years older than me and never been overweight or unwell, she does cold water swimming, running etc and is a vegan so it was a shock to see she has joined me with the high cholesterol. My lifestyle was sort of the opposite of hers, smoked, drank, overweight, lazy 🙂 so I sort of thought I would get caught out but not her. So far I haven't got glaucoma (high side of normal, but its been the same reading since my 30s) not had an osteopetrosis test but have the high cholesterol too.

Had Dexa Scan 5 years ago, scanner is donut shaped & procedure took no more than 10mins.

Pleased it was requested as found to be at Osteopenie stage, so was started on calcium & alendronic acid tablet.

Also take daily vit K2 mk7 supplement which can aid bone health, decided to take this after reading around subject & consultant is aware of it.

 

[AndBreathe]

Had Dexa Scan 5 years ago, scanner is donut shaped & procedure took no more than 10mins.

Pleased it was requested as found to be at Osteopenie stage, so was started on calcium & alendronic acid tablet.

Also take daily vit K2 mk7 supplement which can aid bone health, decided to take this after reading around subject & consultant is aware of it.

I have very borderline osteopaenia in one hip, as argued out by the medics (whether to classify or not - joy). I take and was already taking D3 with K2, so continued that and ensure my Vit D levels are well up the range. I was offered Alendronic Acid, but took one tablet before finally deciding against, on the basis a Side effect of it can be brittle bones. I’ll take my chances for now, and review should my density drop.

Both the Metabolic Bone and Endo bods are comfortable with my decision not to take Alendronic Acid, but leave the option open to me, with the instruction to my GP that it can be added for repeat if I request it.

My “imminent” (no date yet determine, so it mightn’t be so imminent. is my 2year review.