What to eat to keep your bones healthy

Osteoporosis, also known as bone loss, is an unfortunate likelihood for those in the throes of aging. Women and men alike are affected by this condition, and the main cause is often improper nutrition or the lack of adequate calcium. Fortunately for those who dislike the idea of downing pills to get their calcium, there are a host of other ways to get the calcium you need from the food you eat.

• Cheese, milk, plain yogurt, canned salmon and sardines with bones, cooked broccoli, and almonds all have varying amounts of calcium. Take these on their own, or add them to foods you already eat to get a calcium boost.
• Take Vitamin D; D helps absorb calcium properly into the body.
• Eat leafy greens like spinach, kale, are arugula are rich in Vitamin K, which can prevent bones from thinning.
• Reduce salt, caffeine, soft drinks, and alcohol intake. An excess of these foods can lead to calcium excretion and interfere with its absorption.
• Lose weight sensibly and exercise regularly; the drastically lower caloric intake from crash diets can cause bone loss, and exercise can help maintain bone density as well as strengthen muscles, which can protect you from injury.

Read more details in the whole list from The Globe and Mail here.

Slow the aging process with weight training

Baby boomers have begun trading in their treadmills for dumbbells. As we get older, our muscles begin to lose mass, and many senior citizens have discovered that weight training is an effective way to delay aging’s onslaught.

Fans of weight training have not only said that they have more energy, but other benefits, like weight loss and less cause for medication, are making the case for weight training even stronger. Osteoporosis is another condition that could be prevented with weight training, and is often the reason why many elderly women are encouraged to lift weights.

Getting started isn’t difficult (although anyone embarking on a new exercise program should always consult their doctor first). Hiring a trainer at your local gym is the more standard route and will help introduce newcomers to the world of exercise. The more experienced members of the senior population have opted for the convenience of a home gym.

Despite the contributions of weight training and exercise to delaying the aging process, choose to get fit is the best decision anyone can ever make.

Read the article here.

Brittle bones need early, constant treatment

Aging is blamed for many of the health issues we talk about on this blog, but one dire concern that starts affecting even those in their mid-forties is osteoporosis, or simply put, bone loss. Thinning of the bones is inevitable as we age, especially for women with reduced estrogen levels as a result of menopause, so there is an ever increasing need for calcium supplements to meet the body’s needs. For many, this often comes in the form of pills or capsules.

Unfortunately, many can’t stomach calcium pills, especially when it’s added to the already long list of other medications that aging citizens already take. Vitamin D deficiency also contributes to bone loss. When all the factors are combined and the patient, because it appears that no ready treatments are available, decide to forgo increasing their calcium intake, bone loss sets in and with it, bone breakage from falls.

But there are options. Dr. Anthony Hodsman, a professor at the University of Western Ontario, says that osteoporosis is a treatable condition. He urges that people not wait to find themselves in the emergency ward with a fracture to convince them to take calcium supplements.

Read the article.