Archive for November 2011
“Since you were born, what has your body done for you?
Since you were born, what have you done for your body?”
ZEN PROVERB
Your Bone Density-
Bone density declines with age leaving you with a weaker, less dense, and more brittle skeleton. On average a person loses 1% bone mass per year after age 35. This loss can increases risk of fractures in the forearms, wrist, vertebrae, and hips.
In approximately 25% of post-menopausal women there is enough bone loss to be diagnosed as osteoporotic. More women die each year from hip fractures related to osteoporosis than breast cancer, uterine cancer, and ovarian cancer combined. Each year about 300,000 people are admitted to the hospital with hip fractures and about 1/2 never go home again.
Risk Factors for Osteoporosis
Aging, Race/Heredity, Inactivity, Hormone Loss, Poor Diet, Small Frame, Smoking and Alcohol Abuse, Excessive Caffeine and Dietary Protein Consumption, Lack of Sunight, Low Calcium Intake
Prevention for Osteoporosis
A number of studies show that a prolonged span of weight-bearing exercise such as walking, running or cycling can reduce the rate of bone loss.
Strength training increases bone density. In one study of women over 40 found those who strength trained didn’t lose, but gained 1% bone mass.
Stress repeatedly placed on bone causes it to grow stronger, no matter what age!!
Evidence strongly suggests that a brisk walk daily, along with a strength training program, can be a crucial factor in preventing the developent of osteoporosis.
Find the weight bearing activity you like best and will stick with. Meet with a qualified trainer to help you set up a safe and effective exercise program. Get started today!!
As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.
John Fitzgerald Kennedy
Limitations live only in our minds, but if we use our imaginations, our possibilities become limitless.
Unknown
8. Your Blood Pressure
An increase in blood pressure with age is not inevitable. Lifestyle changes can prevent or reverse high blood pressure. Changing your lifestyle is a very personal decision, and many people don’t even know they have a choice!
For some people small changes are enough, for others bigger changes are necessary. Our genes do play a role, but they are more of a predisposition and not a death sentence. For most people, if the lifestyle changes are big enough, they can reduce or completely get off medications.
What are some changes you can do to lower blood pressure and keep it down?
* Restrict your sodium intake
When you have high blood pressure, excessive salt intake starts to damage the kidneys, making it harder to get rid of excess sodium. This causes the blood pressure to go even higher. The worst sodium offenders are table salt and processed foods.
* Switch to more of a plant-based diet
DASH is a good diet to check out. Animal protein, particularly red meat raises blood pressure
* Exercise has an impact in preventing or controlling hypertension
What kind of exercise? The kind you enjoy and will stick with! And, if you don’t like to exercise think of it as doing it for the people you love. Do it for your husband, wife, significant other, your children or grandchildren.
Just walking 20 or 30 minutes most days of the week has almost the same benefits as doing more intensive exercise. A single exercise session can lower your blood pressure by 5 to 7 millimeters of mercury, and may last the rest of the day.
Exercise also reduces stress, anger, and depression.
For many people losing 5 or 10 pounds is one of the easiest ways to lower blood pressure and stay off medications.
This can become a great motivator to starting an exercise program!!
Always consult with your doctor first!
