Living Fit, Healthy and Happy

Hip Fractures In Older Women Increases Short Term Mortality Risk

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Hip fractures in older women increases short term risk of death, according to a report published in the Archives of Internal Medicine. The results of a complex meta-analysis revealed that women age 60 - 69 are 5.0 times more likely to die within one year of hip fracture; the risk to women age 70 - 79 is 2.4 times, and the risk to women age 80 and above is 2.8 times - all of which underscores the seriousness of broken bones in the elderly population.

The National Institutes of Health funded the Study of Osteoporotic Fractures (SOF), which examined osteoporosis and aging in women aged 65 and older. The SOF, which began in 1986, collected data on the subject of older women's health including breast cancer risk, stroke and total and cause-specific mortality.

In 1986 - 1988, researchers recruited 9704 elderly women age 65 and older from four US regional locations: Baltimore County, Maryland; Minneapolis, Minnesota;  Portland, Oregon; and the Monongahela Valley in Pennsylvania for participation in the Study of Osteoporotic Fractures (SOF). From this number, 5580 ambulatory women were tracked for twenty years. Investigators performed an age match comparison of 1116 women who suffered hip fractures during the course of the study against the 4464 participants (control group) who did not incur such injuries. 

Researchers observed that women who suffered hip fractures tended to have lower body mass index (BMI), lower bone mineral density (BMD), and smoked more than the healthy controls. From here the results become even more startling.

 

Nearly Half Of All Elderly Women Who Participated In The SOF Died

Investigators observed that 2690 women (48.1%) who participated in the SOF died within 14 years of follow up. Mortality risk was highest during the first year following hip fracture, with 189 cases reported. Moreover, 72.5% of those deaths occurred within the first six months of injury. This suggests an overall decline in the health of elderly women who suffered hip fractures.

Interestingly, younger women suffered greater short-term hip fracture mortality risk than women above age 80. In fact, scientists observed a decline in hip fracture deaths as women aged. Women age 60 to 69 experienced a five fold mortality risk within the first year of breaking a hip, whereas the mortality risk during the first year after hip fracture did not increase for women age 80 and older. Women age 70 -79 had a mortality risk in the first year after a hip break that was intermediate between the younger and older participant groups.

The majority of the women who died suffered from coronary heart disease, cancer and stroke; this encompassed the hip fracture participants and healthy controls. However, hip fracture was associated with higher mortality for the following conditions:

• pneumonia
• cognitive disorders
• osteoporotic fracture

 

Other Important Observations Made During The Study of Osteoporotic Fractures

Erin S. LeBlanc and her team made other observations worth noting. For example:

1. The team separately examined women 80 years of age and older whom were reportedly of good or excellent health, and discovered a 2-fold increased risk of death within the first year of suffering a hip fracture. 
2. When looking at long term mortality by age and health status, women age 60 - 69 were increasingly at risk in terms of intermediate (5 year) and long term (10 year) mortality.
3. The oldest SOF participants (women age 80 and older) had no intermediate or long term increased risk of mortality after hip fracture regardless of health.
4. Women age 80 and older had no increased short - term mortality risk after suffering a broken hip.

 

What Does The Study Of Osteoporotic Fractures Mean To You?

Dr. LeBlanc mentioned that the observational study did have some limitations, most notably that the majority of SOF participants were post menopausal white women age 65 and older and "may not be generalizable to men, other ethnic groups and younger women." Nonetheless, the study underscores the need for people to take care of themselves and to look out for others.

Hip fractures among the elderly is a traumatic and, in many cases, potentially fatal event. If you know of anyone who could be at risk for such injury, look in on them from time to time. Be considerate of their age and physical condition and offer to help them if possible.

If you happen to be an older person who is prone to such injury, pay close attention to your health and seek help from family, friends, neighbors and health care professionals when necessary. You owe it to yourself.

I'm living fit, healthy and happy. Are you?

 

Article Sources

LeBlanc, E.S. et al. Hip Fracture and Increased Short - term but Not Long - term Mortality in Healthy Older Women. Arch Intern Med. doi:10.1001/archinternmed.2011.447

SOF Online. http://sof.ucsf.edu/Interface/Introduction.asp

"Hip Fractures In Older Women Increases Short Term Mortality Risk" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

 

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Study: Calcium Supplements Can Cause Heart Attacks

Woman Drinking Milk, (Portrait)
George Marks
Buy This Allposters.com

 

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healthy_blogging

Women who hope to prevent osteoporosis by taking calcium supplements and vitamin D are at increased risk for heart attack or stroke, according to a report published in the British Medical Journal. The finding suggests that calcium supplementation may not be as safe as conventional wisdom once believed.

 

Calcium Supplements Increase Heart Attack and Stroke Risk

Researchers re-analyzed data from the Women's Health Initiative Calcium/Vitamin D Supplementation Study (WHI CaD Study) as well as examining data from eight other studies for a complex meta-analysis of the effects of personal calcium supplement use on cardiovascular risk.

The WHI CaD Study involved 36,282 postmenopausal women who participated in a seven year long randomized placebo controlled trial that compared vitamin D and calcium. Part of the WHI CaD Study's objectives was to ascertain the effects of long term calcium supplementation on hip bone density i.e. reducing osteoporosis risk.

After scientists carefully re-analyzed data from WHI CaD and eight other studies they concluded that calcium supplementation increases heart attack risk by 25% - 30% and stroke by 15% - 20%.

In the study published in the British Medical Journal, primary research investigator Mark J Bolland and his team said that although the increase was modest"...because of the widespread use of calcium supplements either alone or with vitamin D, even small increases in cardiovascular disease incidence may translate to a substantial population burden of disease, particularly in older age groups." In other words, the health of older women could be compromised by calcium supplementation.

 

Does Calcium Supplementation Prevent Osteoporosis Risk?

In 2006 the National Institutes of Health published a press release about the findings of the WHI CaD Study stating that "calcium and vitamin D supplementation in healthy postmenopausal women provide a modest benefit in preserving bone mass and prevent hip fractures in certain groups including older women..." The key point is "healthy postmenopausal women".

Interestingly, the results of a population based cohort of Swedish women who took dietary calcium published in the British Medical Journal earlier this year concluded that beyond a certain point, dietary calcium did not further reduce fracture risk or osteoporosis.

These studies seem to come to contradictory conclusions regarding the benefits of calcium for osteoporosis prevention. At this point, some people are asking themselves what does calcium have to do with the heart? I'll briefly discuss that in the next section.

 

Role Of Calcium In The Body

Calcium is an important biomineral and is involved in a multitude of biological functions including:

• signal transduction across cellular membranes
• muscular contraction (smooth, cardiac and skeletal)
• tissue mineralization (e.g. bone and teeth)
• enzymatic reactions
• blood clotting

Bones incorporate calcium into their matrices thus allowing the tissues to become denser, stronger and thereby more resistant to fractures. Menstruating women produce estrogen, this steroid hormone also helps maintain strong bones.

When a woman enters menopause, her estrogen levels drop off which can lead to weakened bones. Thus health care professionals may advise women to take calcium supplements to help supply bones with this necessary mineral.

In addition to calcium, some women also take vitamin D, because of its role in strengthening bone tissue. But calcium also interacts with a special form of vitamin D which is known as vitamin D₃  or cholecalciferol. When the body has too much calcium or vitamin D₃ it can create problems for the heart. Thus it becomes much easier to see why people should carefully weigh the costs versus benefits of taking calcium supplements.

 

What Does This Information Mean To You?

Calcium has many physiological uses such as strong bones and muscle contractions. The best sources are milk, beans, dark green vegetables and nuts. Calcium supplements are often taken by those who don't get enough dietary calcium but excess calcium can increase cardiovascular risk in susceptible populations. Thus, people should have a sit down with their doctor to decide if calcium supplementation is the best thing for maintaining their health and wellbeing.

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Article Sources

Bolland, M. J. et al. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women's Health Initiative limited access dataset and meta-analysis. BMJ 2011;342:d2040

Warensjo, E. et al. Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study. BMJ 2011;342d:1473

NIH News http://www.nhlbi.nih.gov/new/press/06-02-15.htm

"Study: Calcium Supplements Can Cause Heart Attacks" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

 

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Stair Climbing: The Benefits Are Endless

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healthy_blogging

Do you want to get into shape but don't think that you can do it because you're overweight, suffer from injury or have joint pain? Well, I've got good news! Stair climbing could be the exercise that you've been looking for. Just keep reading this article because I'm going to list some of the amazing benefits of stair climbing exercise.

What's So Good About Stair Climbing?

Stair climbing is a low cost and exciting cardiovascular activity. Stair climbing is often a safer form of exercise than running or jogging for people whom are overweight, have arthritis or weak bones because it doesn't place as much stress on the joints as those high impact aerobic exercises do.

Stair Climbing Increases Cardiovascular Endurance

Stair climbing is similar to uphill climbing thus making it a much better exercise than walking on a horizontal plane. You can start with a small flight of stairs. Simply climb to the top of the staircase, turn around then descend to the bottom floor. Repeat this action several times then take a brief rest before resuming the exercise. As your cardiovascular endurance improves you can climb taller staircases or shorten the duration of rest periods.

Stair Climbing Burns Calories

Stair climbing aerobics helps your body burn fat. When you participate in any aerobic activity, your heart rate and respiration increase, transporting oxygen to your muscles. This activity results in caloric expenditure, thus if you add stair climbing to your fitness routine it may accelerate your fat loss.

Stair Climbing Can Reduce Diabetes Risk

Adult onset diabetes is linked to obesity and metabolic syndrome. Stair climbing, like other aerobic exercises, helps your body to burn up excess calories causing you to lose fat weight. This in turn can lower your chances of developing metabolic syndrome and type II diabetes.

Stair Climbing Can Be An Effective Means of Protection Against Cancer

Numerous studies point to the advantages that regular physical activity has for cancer prevention. Physical exercise, which includes stair climbing, significantly lowers risk for development of colon, breast,endometrial and lung cancer. Setting aside one hundred fifty minutes each week for stair climbing may greatly lower your cancer risk.

Stair Climbing Is Good For The Brain

Exercise supplies oxygen to the brain and stimulates release of neurochemicals that improve mood and mental acuity. Stair climbing for just a few minutes each day will relieve boredom and have a positive effect on your sense of well-being.

Get Out There And Do It!

Stair climbing is a low impact aerobic exercise that is good for people of all ages. Talk to your doctor about starting a healthy living program that includes stair climbing. It's such a fantastic way to workout that you'll be glad that you did.

If you like this article then join our mailing list. The sign up form is in the upper left side bar. Have fun and be safe.

Article Source

"Physical Activity and Cancer" National Cancer Institute. http://www.cancer.gov/cancertopics/factsheet/prevention/physicalactivity

"Stair Climbing: The Benefits Are Endless" copyright 2011 Living Fit, Healthy and Happy. All Rights Reserved.

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Resistance Training Workout Routines

Resistance Training Workout Routines
By Dr. Al Parker

What Is Resistance Training?

Resistance training involves activities that use weights,
machines, resistance bands or even body weight to work your
muscles properly. It is also known as strength training. This
can be extremely helpful in achieving a healthier body. This
kind of training we usually associate with athletes who have to
build up their bodies to perform better. Most people would think
that when resistance training is done, the body will grow
bigger. Actually it does not have to. Resistance training is
simply about increasing the strength of the body, not always
it's size. Although we traditionally think that strength
training traditionally for athletes, it can be use by anyone
successfully if done correctly. Reistance training basically
strengthens the muscles, and leans the bodies fat stores. It can
be used by any age group to acheive specific results.

How Does Resistance Training Work?

A resistance training program will include the use of various
exercise equipment and machines like the bench press, dumbbell
or barbell. However, the easiest and most convienent way to
train with resistance for most of us with busy lives is by using
resistance bands at home. When the equipment is used, the
muscles of the body will be pitted against the resistance. The
cells of the body will then adapt to the extra resistance. This
will then result to enlarge and increase the strength of each
muscle cell to help in the muscle perform contractions more
efficiently. Before doing any resistance training, it is ,of
course, best to consult with a doctor. This goes especially for
people who have medical conditions such as heart disease, lung
disease diabetes, kidney or liver disease. You should know the
proper tools and proper exercises for the needs of your body. Of
course, that's whatwww.plantoberipped.com is here for. We can
give you a personalized assessment of what type of resistance
training program is right for you.

One of the best things about resistance training is that it can
be done with little to no expensive equipement and does not
require a large amount of space. Doing push-ups is one good
example. You can do it just about anywhere where there is enough
space for you to move. This time it is your own body weight that
will be pitted against the muscles. So those who are a bit
constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density-

Bones are constantly remodeling, meaning the tissues break down
at the same time they build up. The peak of remodeling takes
place during puberty. However, as a person ages, our bone
mineral density decreases as the remodeling is not as active
anymore. This is especially a problem to post-menopausal women
and the elderly, but does begin to happen in the early thirties.
Bone mineral density is usually supported by the hormones and
stress placed on the bones. To address the problem of not having
the hormones and less stress, and to maintain the bone mineral
density, physical activity is the next best option. Resistance
training is one physical activity that can put enough stress on
the bones to stimulate remodeling and increase bone density.

2. Increase Strength-

In addition to increase in bone density and strength, muscles
will grow stronger and become more developed as you progress.

3. Increase the Range of Activities-

When your body is strong enough to carry some considerable
weight, then you will also be capable of doing more strenuous
activities. An increase in exercise lifts the mood and you will
be more interested in life and a more active lifestyle. This
will really create a snowball effect on your life and
activities.

4. Reduce the Body Fat-

Using and increasing the muscle mass (even a little bit) will
increase the energy that is required by your body, even at rest.
This also increases the energy needed by your body at during
activities. The more muscle, the more energy is needed to be
broken down to supply you body to function properly. This
translates to more fat calories and fat being burned each
minute. Thus with the decrease in body fat, you can expect the
tone of the body to improve and you will become leaner....and
did I mention sexy??

5. Improve State of the Elders-

For the elderly undergoing a resistance training program will
help improve their health and decrease the risks brought about
by the age. They can be more independent, without needing to
rely on other people for doing simple things. Being able to do
so will also decrease the risk of injuries in the elders

6. Improve Heart Condition-

Regular resistance training can result in a lowered heart rate
and lowered blood pressure, especially after exercise. Thus, the
risk of heart diseases is reduced.

This kind of training however must be properly done. It
requires commitment and consistency. It will have to be done in
a regular basis.

This is the real challenge when it comes to exercise and
improving your health is consistency It's not hard to exercise
for 30 minutes, but its difficult to consistently do this 5 days
a week for 3 or 4 months. That is why you will need
comprehensive plans like www.super-fit.com provides. What is
super-fit.com you ask? Well, it's not yet released, but it is a
website that will automate all of your boring fitness tasks.
Such as finding new and exciting workouts (even with video
download), calculating your calories, and finding tasty recipes.

The best part about this site is that they don't just give you
a list of exercises to do and send you on your way. They provide
every aspect of help that is required to get results. Workouts,
nutrition, motivation, recipes, peer chatting and forums, and
even access to expert advice. The key here is to simply take
your time. Do things one step at a time correctly. As your body
condition improves, then move on to more challenging tasks. The
strength of the body and your health are very easy to improve
with the right tools. Don't work hard, work smart!

About the Author: Dr. Parker is a surgical resident with a
special interest in nutrition, fitness and the improvement of
overall health. He has helped many people, patients and
non-patients, acheive their fitness goals using little to no
equipment and the most time effiecient workout routines
possible. If you would like more information on his fitness
program, go to: http://www.plantoberipped.com

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Three Benefits of Weight Lifting You Never Knew

Three Benefits of Weight Lifting You Never Knew
By Kya Grace

Are the beginners contemplating the idea of hitting gym and
shape those muscles? Or are you hoping to enhance your body
strength by performing a dutiful round of strength training?
They are all perfectly good ideas, and can only do you good, but
you certainly will be all the more motivated if you comprehended
the bigger incentives ahead of you. Weight lifting, which the
un-initiated often mistake to be just goofing around with the
weights, has a lot more to offer than just sturdy muscles. Here
is what you probably gained, but never knew about them, if
you’ve been lifting weights for some time now:

Cholesterol dwindles

Your have just steered yourself clear out of the way of high
cholesterol levels. Redundancy or plain joblessness is the root
cause of high cholesterol level. Aggravated cholesterol levels
turn big time villains if not taken care of, and a heart attack
is just around the corner, if you choose to ignore it. Weight
lifting and strength training are routines so strenuous that
your body will be forced to utilize a major portion of your body
fat, to muster the strength for the work-out.

Bring it on

You have been lifting weights, and that is no laughable matter.
What a lot of people consider impossible to do is what you have
accomplished. This should give you every reason to be proud of
yourself, for you’ve proved your ability to perform beyond the
average standards of performance. This should boost your morale,
and will help you to showcase yourself in a better light. You
will have earned the respect of a lot of people, who probably
look up to you now. Your precedence will now be to perform
better, to help maintain your reputation, which will motivate
you further, to keep the practice going.

Arm-slings are history

You probably began with a 5 Kg dumb bell, and moved on to 10,
15 and further. If you are hoping to make it to the Olympics,
you’ve almost certainly lifted 75 Kg and more, so heavy lifting
is pretty much your thing right now. You don’t really need
Calcium tablets to keep your bones healthy and strong; weight
lifting prepares your bones for the worst. Next time you hit
your arm against the table or the door; do not stare in
disbelief if you don’t feel a thing.

Plenty of advantages, which you never thought of, follow. Some
of them benefit your physical fitness; others are about
improving your mental strength and endurance. It enhances your
metabolism levels, regulates your blood pressure level, and
‘hardens’ the heart, giving it the ability to perform better.
Your hard bones will never meet up with osteoporosis. You have
left your anemic days well behind you, since your hemoglobin
levels are just perfect now, and equally normal are your red
blood cell counts

On the emotional side, your discipline at your work out
sessions will reflect everywhere. Weight lifting is a
frustrating process, and it takes everybody a bit of time to
achieve the impossible. The patience exhibited will proliferate,
and will prove to be of great use.

If you haven’t being lifting weights yet, there you go, you
have plenty of reasons to engage in that now!

About the Author: To book a
http://bootcampsydney.com.au/personal-trainer-centennial-park.html
Personal Trainer Centennial Park for a free
http://bootcampsydney.com.au/ Boot Camp consultation, visit
http://bootcampssydney.com.au/ Sydney Boot Camp.

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Diet, Sunlight And Osteoporosis

Diet, Sunlight And Osteoporosis
By Steve P Smith

The term osteoporosis refers to the unfortunately very common
condition by which bones become de-mineralised and reduced in
strength. Also sometimes known as ”brittle bones”, it is
particularly common in the elderly population and a well
established contributory factor in the fractures, especially
following falls, which are a tragically frequent occurrence
during this time of life.

Although the symptoms and consequences of osteoporosis are at
their most readily apparent during old age, it is a condition
which may develop throughout life. But although some of
principal risk indicators for the development of osteoporosis,
such as the ageing process itself, cannot be avoided, the good
news is that a little attention to diet and nutrition,
particularly the intake of calcium and vitamin D, will go a long
way towards delaying or even avoiding the onset of this
dangerous condition altogether. And because the bones’
nutritional demands are their greatest during their growth
phase, this attention cannot begin too early in life.

The human body stores and requires more calcium than any other
mineral, and most of this is in the bones. Not surprisingly,
then, an adequate intake of dietary calcium is essential for
bone health, and a deficiency one of the principal risk factors
for osteoporosis. But although essential, a good intake of
calcium is not enough on its own. Dietary calcium is relatively
easy to obtain through milk, other dairy produce and green
vegetables, but even lavish supplies cannot be absorbed without
sufficient vitamin D, and as many as 80% of sufferers from
fractures attributed to osteoporosis have been found to be
deficient in this vitamin.

Unfortunately vitamin D is less easily obtainable through
commonly consumed foods but a potentially, though not
necessarily easily, modifiable “lifestyle choice” which may have
a dramatic effect on levels of vitamin D in the body is the
amount of sunlight to which the skin is exposed. For years
medical orthodoxy was inclined to rely on the fact that vitamin
D can be synthesised within the body on exposure to sunlight as
evidence for the relatively low significance of dietary intake.
And there may even have been some force in this idea in those
far away days when a significant proportion of the population
worked in outdoor occupations and children were accustomed to
outdoor play rather than TV, computer and video games.

But nowadays most people not only work indoors but are strongly
advised to cover themselves liberally with sunblock on the rare
occasions when they do expose themselves to any natural
sunlight. For those of us living more than about 37 degrees
north or south of the Equator, where sunlight is in any case in
very short supply for six months of the year, this combination
of circumstance makes it doubtful that we will be able to obtain
a sufficient supply of vitamin D from sunlight. And this concern
is even more marked for the elderly, as the body’s ability to
synthesis vitamin D from sunlight reduces with advancing years.

Moreover, it is unfortunately not particularly easy to obtain a
good supply of vitamin D from a conventional Western diet; oily
fish, liver, eggs and certain cereals being the most reliable,
if unpalatable, sources. And contrary to popular belief, dairy
produce in itself is not an especially rich source unless
specifically enriched with the vitamin.

But even when vitamin D rich foods are regularly consumed,
there are still other risk factors for osteoporosis which need
to be considered when considering the adequacy of vitamin D and
calcium intakes. Smoking and the immoderate consumption of
alcohol are perhaps amongst the more readily avoidable of these.
Less obvious, but perhaps at least as important, is the need for
physical activity, and in particular load bearing exercise or
strength training.

Low secretions of the main sex hormones, testosterone in men
and oestrogen in women, are also important precursors of
osteoporosis. Declining levels of these hormones with advancing
age is one reason why older people are much more prone to this
condition, a problem which is particularly marked for women,
given the dramatic drop in oestrogen levels which follows the
menopause.

But perhaps most important is the fact that the typical modern
Western diet, with its heavy reliance on processed foods, is
known to result in a high intake of sodium, which, as well as
being a cause of high blood pressure, also increases the urinary
excretion of calcium and other vital minerals with corresponding
adverse consequences for bone density. The simplest and best
solution to this problem, of course, is the consumption of a
diet rich in fresh fruit and vegetables, rather than highly
processed foods, which will in itself ensure a reduction in
sodium consumption and an increase in potassium and other
minerals, ensuring the maintenance of a healthy balance.

To ensure adequate good intakes of both vitamin D and calcium,
however, it appears in the light of all of the above to be wise
to take advantage of a comprehensive multi-vitamin and
multi-mineral supplement.

About the Author: Steve Smith is a freelance copywriter
specializing in direct marketing and with a particular interest
in health products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/Calcium-VitaminD.htm

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Posture And Osteoporosis: Building Better Bones

Posture And Osteoporosis: Building Better Bones

By Janice Novak

Bone Basics:



• At least 25 million Americans have osteoporosis.

• Another 34 million have bone density low enough to increase their risk of fractures.

• One third of all menopausal women have osteoporosis.

• One half of the women over the age of 65 have osteoporosis.

• By age 75, 89% of women have osteoporosis.

• Eighteen percent of women age 25-34 already have low bone density.

• One in two postmenopausal women will break a bone as a result of low bone density.

• One in five men over the age of 65 will break a bone as a result of low bone density.

• Almost all cases of Osteoporosis could have been prevented!



Osteoporosis – weak, porous, fragile bones – affects millions of people worldwide. Though the effects of osteoporosis are seen in mostly older people, the condition develops over a lifetime. Most people think of bones as strong, permanent structures but the truth is bone tissues are constantly being removed and added. Until a person is about twenty five, new bone cells are added faster than old bone cells are removed, so the bones can become larger and denser. After thirty-five, bone is lost faster than it's added. The good new is decades of research have shown that there is lots you can do not only to slow bone loss, but actually increase bone density well into your 70's, 80's and even 90's. It is never too late.



The damaging affects of osteoporosis are seen in a person's posture. And a person's lifelong posture very much affects and accelerates the damage done to bones by osteoporosis. A chicken and egg scenario is set. Ever caught your own reflection in a window or mirror to see that your head hangs too far forward off your shoulders or that your upper back is curving forward? This means your spinal curves are too exaggerated and that your posture is not what it could be. Now add to that the possibility that your bones are becoming thinner and weaker whether from poor nutritional habits and/or lack of weight bearing and strengthening exercises. Your posture will get worse because your upper body will slump forward even more.



Some of the first bones to thin out are the spinal bones, the vertebrae – especially the ones your ribs connect to. As the upper body slumps forward, abnormal pressure is put on the front part of the vertebrae. If they are thinning out, they begin to crumble and fracture under the weight. This causes even greater slumping and more pressure, etc. and the vicious cycle continues and worsens. You can stop this from happening by becoming aware of your posture and by doing counteractive strengthening exercises. All of the tips, techniques, and exercises in the book and companion DVD titled Posture, Get It Straight! will help you stop the rounding over that occurs as you age, and will help take pressure off spinal bones You will also need to stop the bone loss and regain bone mass by doing all the proactive things that will stop the loss and instead make your bones stronger.



There are three ways to keep your bones strong: diet, weight bearing exercise, and strengthening exercise.



At every age, calcium is essential for strong bones, because it increases the density of the bones. We need at least 1,000 milligrams of calcium each day. Every day that you do not consume enough calcium in your diet, your body has no choice but to take calcium from your bones, making your bones weaker and weaker year after year. Government statistics say 75% of American get less than half the amount of calcium they need from their diet. This means 75% of us should be taking a calcium supplement. The forms of calcium shown to be better absorbed by the human body are calcium glycinate, citrate or malate. Make sure you split your dose. Do not take more than 500 mgs. at one time as the body can only absorb so much at one time and then will excrete the rest.



We need about 500 milligrams of magnesium every day to help promote strong bones. Calcium is the mineral that fill in bones and makes them dense. Magnesium is the mineral that strengthens the underlying structure of bone, the bone matrix. We need calcium for dense bones but magnesium for strong bones. The foods that contain magnesium are beans, very dark greens, whole grains, nuts and seeds. If you need to buy a magnesium supplement, look for glycinate, citrate, or malate. Don't take more than 250 mgs. at one time.



Vitamin D is needed to absorb both calcium and magnesium. It causes your body to produce the protein carriers that come and pick up those minerals from your gut to bring to your cells. The current Recommended Daily Requirement is 400 I.U.'s. There is lots of research underway that is suggesting that the dose should be higher, more like 800 I.U.'s each day. If you have enough vitamin A present in your system, fifteen minutes of sunlight a day on your skin causes you to produce your own vitamin D.



Studies done at the University of Minnesota have shown that 3 hours of weight bearing exercise each week can decrease bone loss by as much as 75%. Weight bearing exercise is any exercise where gravity is loading your spine. You need to be on your feet and moving: walking, dancing, aerobics, stair climbing, etc.



Strengthening exercises also can help increase bone density. All muscles have tendons that insert into bone. Anytime you contract a muscle, the tendon pulls on the bone and that sends signals to your brain, telling your brains to send minerals to that bone. When you keep your muscles strong, you keep your bones strong as well.



About the Author: Janice Novak has a Master's Degree in Health & Physical Education and is an internationally acclaimed author, speaker and wellness consultant. Her program improves health, decreases sick days and improves productivity, alertness, energy and motivation. Visit Improve Your Posture.



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6 Ways To Prevent Osteoporosis

6 Ways To Prevent Osteoporosis
By John Goh

Osteoporosis is a bone disease that develops slowly.
Osteoporosis causes your bones to become fragile and more likely
to break. Here is a summary of 6 preventive measures you can
take to prevent osteoporosis.

1. Do regular weight-bearing exercise

Muscle pulling on bone builds bone, so weight-bearing exercise
builds denser, stronger bones. The exercises also improve your
posture. Exercising the back muscles helps the whole body become
more upright.

The best exercises for building bone include weight-lifting,
jogging, hiking, stair-climbing, step aerobics, dancing, racquet
sports, and other activities that require your muscles to work
against gravity. Swimming and walking, although good for
cardiovascular fitness, are not the best exercises for building
bone.

2. Go for a bone mineral density test

A Bone Mineral Density test (BMD) is the only way to diagnose
osteoporosis and determine your risk for future fracture. Since
osteoporosis can remain undetected for decades until a fracture
occurs, early diagnosis is important.

A BMD measures the density of your bones or your bone mass. The
test determines whether you need medication to help maintain
your bone mass, prevent further bone loss and reduce fracture
risk.

3. Take enough calcium in your diet

Inadequate calcium intake is known to contribute to the
development of osteoporosis. Taking calcium from diary products
is over-rated though as our bodies were never designed to take
in the milk of cows.

Depending on your age, an appropriate calcium intake falls
between 1000 and 1300 mg a day. Avoid phytic acid, oxalic acid
and sodium as they affect your body’s ability to absorb calcium.

4. Get enough Vitamin D

Vitamin D is needed for the body to absorb calcium from the
foods you eat. Vitamin D comes from two sources: through the
skin following direct exposure to sunlight and from the diet.

An exposure of 10 to 15 minutes of sun for at least two times
per week is usually sufficient to provide adequate vitamin D. If
you cannot get sunlight, vitamin D can be derived from foods
like salmon, mackerel, tuna and egg yolk.

5. Take ample fruits and vegetables

Take five or more servings of fruits and vegetables daily. A
recent study found that women who consumed 3.5 servings of
fruits and vegetables daily had greater bone density than those
who did not. Fruits and vegetables are good sources of magnesium
and potassium, two major nutrients that protect bones besides
calcium and vitamin D.

6. Change your cooking oil to coconut oil

Coconut oil has been used to treat people that have deficiency
in calcium. Coconut oil enhances the absorption and retention of
minerals like calcium and magnesium. The medium chain fatty
acids in coconut oil been used to treat children suffering from
rickets, which is a condition that involves demineralisation and
softening of the bones.

The free radicals from oxidized vegetable oils interfere with
bone formation, promoting the development of osteoporosis. The
saturated fats in coconut oil act as anti-oxidants that protect
the bones from destructive free radicals. That is why one should
avoid processed vegetable oils and use coconut oil for cooking
instead.

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Nutrition Facts: Alcohol, Antioxidants, Caffeine And Calcium

Nutrition Facts:  Alcohol, Antioxidants, Caffeine And Calcium
By Connie Limon

In this article you will learn some simple nutrition facts
about alcohol, antioxidants, caffeine and calcium.

Too much alcohol can raise the levels of fats in the blood,
lead to high blood pressure, heart failure and increased
calories.  Too many calories lead to obesity and a higher risk
of developing diabetes.  Excessive and binge drinking can lead
to stroke.

The American Heart Association recommends if you drink alcohol,
do so in moderation.  Moderation means an average of one to two
drinks per day for men and one drink per day for women.  A drink
is equivalent to 12 oz. of beer, 4 oz. of wine, 1.5 oz. of
80-proof spirits, or 1 oz. of 100-proof spirits.  Drinking more
than this increases all the health risks as noted above.  In
addition, it is not possible to predict in which people
alcoholism will become a problem.  The American Heart
Association cautions people not to start drinking if they do not
already drink alcohol.

Pregnant women should not drink alcohol in any form; it can
harm the baby seriously.

Antioxidant vitamins

There has been a lot of research recently focused on how
antioxidant vitamins may reduce cardiovascular disease risk.
The data is incomplete; however, up to 30 percent of Americans
are taking some form of antioxidant supplement.

The American Heart Association does not recommend people using
antioxidant vitamin supplements until more complete data is
available.  They recommend people eat a variety of nutrient-rich
foods daily from all the basic food groups.  Eat a variety of
foods low in saturated fat, trans fat and cholesterol to provide
a natural source of these vitamins, minerals and fiber.

Caffeine

The metabolic effects of caffeine include:

•    Stimulates the central nervous system
•    Releases free fatty acids from adipose (fatty) tissue
•    Affects the kidneys by increasing urination, which can lead
to dehydration

Caffeine is found in coffee, tea, soft drinks, chocolate and
some nuts.

The American Heart Association says moderate coffee drinking
(1-2 cups per day does not seem to be harmful.

Caffeine withdrawal symptoms may occur 12 to 24 hours after the
last dose of caffeine in individuals who are habitual caffeine
drinkers.  The most prominent symptom is headache.  Other
withdrawal symptoms may include:

•    Anxiety
•    Fatigue
•    Drowsiness
•    Depression

Although many studies show there is a direct link between
caffeine, coffee drinking and coronary heart disease, the
results are conflicting.

Calcium

To help reduce the risk of developing the bone disease
osteoporosis most physicians encourage women to eat fat-free and
low-fat dairy products to get calcium.

The American Heart Association recommends women should aim to
consume between 1,000 and 1,200 milligrams of calcium each day.
Excellent sources of calcium include:

•    Fat-free milk
•    Low-fat dairy products

Other sources of calcium include:

•    Eating vegetable greens like spinach, kale and broccoli
•    Some legumes and soybean products

To date, scientists do not have enough information to know if
calcium intake affects the risk of developing cardiovascular
disease.

Adequate daily intake according to data from the National
Academy of Sciences, Institute of Medicine includes:

•    210 mg for infants from birth to 6 months, 270 mg for age 6
months to 1 year
•    500 mg for children age 1-3; 800 mg for ages 4-8
•    1,300 mg for children and adolescents age 9-18
•    1,000 mg for adults ages 19-50 (for maximal calcium
retention)
•    1,200 mg for adults ages 51 and older
•    1300 mg for women who are pregnant and under age 19; 1000 mg
for pregnant women ages 19-50

Source:  American Heart Association

Disclaimer:  *This article is not meant to diagnose, treat or
cure any kind of a health problem.  These statements have not
been evaluated by the Food and Drug Administration.  Always
consult with your health care provider about any kind of a
health problem and especially before beginning any kind of an
exercise routine.

This article is FREE to publish with the resource box.  Article
written 4-2007.

About the Author: Author:  Connie Limon, Trilogy Field
Representative.  Visit http://nutritionandhealthhub.com  and
sign up for a weekly nutrition and health tip.  The article
collection is available as FREE reprints for your newsletters,
websites or blog.  Visit http://www.healthylife27.com  to
purchase an array of superior quality, safe and effective
products inspired by nature, informed by science and created to
improve the health of people, pets and the planet.

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***Administrator's Note: Living Fit, Healthy and Happy does not promote the use of alcoholic beverages. This article was selected based on its merit and information which will benefit the public interest. If you choose to drink, please do so in moderation. -healthy_blogging ***