Showing posts with label bone mass. Show all posts
Showing posts with label bone mass. Show all posts

Thursday, July 26, 2012

5 Tips for Stronger Bones


Bone up on bone health with helpful hints that you can incorporate into you daily routine to help increase your bone density over time. Your goal is to raise your level of bone density while decreasing your rate of bone loss; this helps to prevent osteoporosis. Osteoporosis results in weak bones which leaves you prone to fractures (bone breaks). Osteoporosis affects both women and men; however, women are affected in much greater numbers.

1.      Exercise daily doing weight bearing exercises such as walking, stair climbing, running, dancing.  A little exercise goes a long way in building bone mass. Even if you don’t want to train for 10 K’s or marathons; simply walk at least 30 minutes daily and incorporate taking the stairs whenever the opportunity arises. Or, take a dance class for fun and fitness to help fight boredom while building bone mass.

2.      Weight lifting/resistance training is not only for the lower body, but for the upper body too, to help build bone mass above the waist. Again, you don’t need to become a body builder; simply incorporate a routine for this, doing it two to three times per week. Weight training should be every other day to help prevent overuse injuries and give the muscles time to rest in between work outs.

3.      Get your Vitamin D level checked by your doctor. Many people are low in Vitamin D and don’t even know it. If you Vitamin D levels are low, your body won't be able to absorb Calcium properly; calcium will not be able to enter the bones without enough Vitamin D on board. So get it checked if you’ve never had this done. Sunshine can provide us with Vitamin D, however, as we age, our body's ability to convert sunshine into active Vitamin D decreases; many people need supplements to provide to correct amount. Vitamin D also helps with muscle strength and has also shown promise in helping to prevent certain types of Cancers and Type 2 Diabetes. People that are low in Vitamin D tend to have more aches and pains. Having enough Vitamin D in your system helps prevent this as well giving you more strength.

4.      Take in enough Calcium every day. In general the requirements for adults are 1000 mg daily, however, children, the elderly and pregnant females have different requirements. Try to consume Calcium rich foods with every meal, non fat milk and Greek yogurt, low fat cheeses all contain Calcium. Some greens contain Calcium also. If you don’t consume enough Calcium each day to support the needs of your body such as heart function, your body will take it from your bones; not good over time.

5.      Be aware of Calcium depleters, such as diets high in salt (sodium), drinking soda pop, too much alcohol and caffeine, and certain medications such as (but not limited to) corticosteroids and having high levels of thyroid hormone, all of which can interfere with Calcium absorption and can place you at a higher risk of developing Osteoporosis. *Also, women in menopause lose estrogen. Estrogen helps women absorb Calcium into their bones and helps to prevent Osteoporosis. Menopausal women should consult with their doctor regarding getting their estrogen level checked to determine their need of a prescription of a bio-identical hormone; all depending of course on the advice of your physician, your medical history and your family medical history. Women with a personal or family history of estrogen induced breast cancer would not be candidates for this; other medical conditions may also preclude you from taking this.
  
      *Contact your doctor before taking any supplements, starting an exercise program or for any questions about your health.



Friday, March 9, 2012

Take the Stairs for a Health and Fitness Boost

Whether you are on vacation, shopping at the mall or at work; start taking the stairs instead of the elevator whenever you can to improve your heart and lung function, burn calories and build bone mass. 

Stair climbing can help to improve your general cardiovascular fitness strengthening your heart and lung function.  

Burning extra calories: Depending on your current body weight, how many stairs you climb and for how long, you can burn as little as 20 calories to as much as 50 calories or more, by using the stairs. 

Another benefit from stair climbing is that is helps to build bone mass as it is a weight bearing exercise. Weight bearing exercise helps to prevent Osteopenia and Osteoporosis; one important piece of a comprehensive program that includes (but is not limited to) consuming enough Vitamin D and Calcium.

Start slow if you are not use to taking stairs and work to build up the amount you do over time.  Stair climbing daily during your regular activities is a great way to augment your regular exercise routine to help boost your goals regarding weight control and fitness.

Contact your doctor before beginning any exercise program and for any questions regarding your health.

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