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Diet & Nutrition

Is Alcohol Good or Bad for Your Bones?

by Guest Blogger
written by Guest Blogger

So you enjoy a glass of wine or two with dinner, the occasional cold beer with friends, or a fancy cocktail at social gatherings…

But have you ever wondered how alcohol might affect your bone health?

After all, research shows that once you hit age 40, you lose about 1% of your bone density a year. This is especially concerning for women who are at increased risk of developing osteoporosis — a condition where bones become weak and prone to fracture.

Does this mean you have to give up your glass of wine with dinner? Well, it depends on whether you’re in the habit of having one glass or several…

As you can imagine, chronic heavy drinking is bad news for your bones.

Alcohol must be detoxified by the liver, and too many wipes out the liver’s supply of glutathione — the body’s most important antioxidant. This destroys the liver’s ability to eliminate not just alcohol, but everything else it needs to clear… a situation that ramps up inflammation in the body.

This affects your bones because chronic, low-grade inflammation sends your osteoclasts (the specialized cells that break down bone) into overdrive. And since building new bone takes much longer than breaking down old bone, too much osteoclast activity results in bone thinning and, ultimately, osteoporosis.

So it’s not surprising that excessive alcohol consumption has been repeatedly associated with low bone mineral density (BMD), elevated markers of bone resorption (bone breakdown), and increased risk of fragility fractures.

But before you say goodbye to your favorite Shiraz, there’s some good news too…

Recent research shows that moderate alcohol consumption actually supports bone health and lowers your risk of hip fracture.

In this study, researchers collected data on a large number of people over a 34-year period:

  • 75,180 women aged 53 on average when the study began
  • 38,398 men aged 50 or older when the study began

 

Compared to no alcohol intake, low to moderate alcohol consumption was associated with a significantly lower risk of hip fracture!

Now, it’s worth noting the results from observational studies need to be taken with a grain of salt because other factors could be at play. For example, in this instance, people who have a glass of wine a day might also follow a Mediterranean diet or walk more. So these factors could also contribute to their reduced risk of fracture. Nonetheless, these initial findings are promising…

But what do the researchers mean by “low to moderate” alcohol intake?

No more than 20 grams of ethanol (alcohol) per day for women and 30 grams per day for men.

To put that in perspective, here’s the ethanol content of various types of alcoholic beverages:

  • 12.4 grams for a 4-oz glass of red wine
  • 12.1 grams for a 4-oz glass of white wine
  • 13.9 grams for a 12-oz glass of regular beer
  • 13.1 grams for a 12-oz glass of light beer
  • 14.0 grams for 1.5-oz shot of liquor

 

As you can see, there’s no need to give up your glass of wine with dinner! In fact, one glass a day may be just what the doctor ordered.

But why is moderate alcohol intake good for your bones?

In women, moderate alcohol consumption boosts estrogen and has been associated with reduced bone resorption. This makes sense as estrogen slows the rate of bone remodeling after menopause.

Wine, particularly red wine, is especially beneficial due to its phenol content. (Phenols are compounds that affect the taste and color of wine!) Studies show that certain flavonoids, a type of phenol present in wine, promote the creation of osteoblasts (the specialized cells that build bone), and inhibit the creation of osteoclasts. What’s more, higher phenol intake has been associated with higher BMD.

So not to worry, you can toast the health of your bones with a moderate amount of alcohol. Just make sure you keep the guidelines I shared above in mind!

Author bio:

Lara Pizzorno, MDIV, MA, LMT

Lara is the best-selling author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally”. She’s also a member of the American Medical Writers Association with 30+ years of experience and the Resident Bone Health Expert at AlgaeCal.

 

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Diet & Nutrition

New Research on Probiotics and Bone Health

by Guest Blogger
written by Guest Blogger

I have good news for anyone who enjoys probiotic foods…

Your bones may be stronger for it!

As you may know, probiotics are helpful bacteria that boost your immune system, guard your gut against harmful invaders, and more. You can find them in fermented foods like yogurt, kefir (fermented milk), and even pickles.

And new research reveals a certain probiotic strain may help protect against bone loss.

Swedish scientists reported their surprising findings in the Journal of Internal Medicine. It was the first-ever human study of this particular probiotic’s effects on bone density…

A First-Of-Its-Kind Investigation

The scientists followed 70 osteopenic women, who were on average 76 years old, for an entire year. Half the women received lactobacillus reuteri 6475 (l. reuteri 6475), a special probiotic strain. The other half received a placebo.

The women taking l. reuteri 6475 mixed it into a drink and consumed it twice a day. Note that there were no significant differences in the baseline bone densities and other health readings between the two groups. And none of the participants took any bone loss medications.

The scientists measured changes in bone mineral density in each woman’s tibia (shin bone) after 12 months — and the results shocked them!

While both groups lost bone density, the placebo group lost nearly twice as much as the l. reuteri 6475 group.

This unique probiotic was the only difference between the two groups, and neither scientists nor the participants knew who was taking what — a gold-standard, double-blind placebo-controlled clinical trial!

So even though this study was relatively small, the strength of the study design lends weight to its findings.

The Takeaway

Researchers already knew volumes about the amazing health benefits of probiotics, but could they also be a key ingredient for bone health? This new study suggests l. reuteri 6475, at the very least, could be!

Interestingly enough, the researchers couldn’t pinpoint the mechanism for why the probiotic bacteria reduced bone loss. So further research is needed…

But in the meantime, consider including some probiotics in your diet. Your bones may see a small benefit — and your digestion and immune health may benefit too!

Author bio: Lara Pizzorno, MDIV, MA, LMT

Lara is the best-selling author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally”. She’s also a member of the American Medical Writers Association with 30+ years of experience and the Resident Bone Health Expert at AlgaeCal.

 

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Exercise & Fitness

What’s better for bones: diet or exercise?

by Guest Blogger
written by Guest Blogger
Scientists may have found some clues to help answer an age-old question: What has a more positive impact on bones, diet or exercise?

Perhaps you’ve heard evidence for both these important habits. But a new University of Michigan (U-M) study got closer to a final answer.

To get this answer, researchers had to determine what effect diet alone, exercise alone, and then both diet and exercise together had on bone mineral content and density.

Researchers studied 16-week old mice and split them into various groups. Half got a control diet. The other half got an enriched diet with added calcium and phosphorus.

From there:

  • Some groups exercised for 8 weeks
  • Others didn’t at all
  • And still others exercised 30 minutes daily for 8 weeks, then stopped exercising for another 8 weeks.

 

In all, the researchers wanted to see whether diet or exercise made a greater difference in the mice’s bone density. And then, whether a combination of the two did even better. It’s important to know that at 16 weeks old, the mice were still expected to increase bone density regardless of treatment.

At the end of the study, here’s what the researchers found:

On average, the mice with the enriched diet saw greater increases in bone mineral density and strength compared to exercise mice alone. (In fact, mice who exercised only showed increases when they were on the enriched diet!) And the enriched diet mice saw greater increases versus the control diet mice too.

But the largest increases were in the group with the enriched diet who exercised for 8 weeks and then stopped exercising for the next 8!

Amazingly, the enriched-diet mice maintained their increases even through the 8 weeks of non-exercise. That means the enriched diet alone kept up the increases— no exercise needed!

These results even shocked the researchers. David Kohn, professor in the schools of dentistry and engineering at U-M, didn’t think diet alone would yield the results it did. Kohn believed a control diet with regular exercise would win out.

And sure, this was an animal study. But as Kohn himself said, “… if you think about the progression to humans, diet is easier for someone to carry on as they get older and stop exercising, rather than the continuation of exercise itself.”

Why You Shouldn’t Be Surprised…

Now, human studies have also proved that nutrition alone can improve bone health. In fact, nutrition alone increased bone density for 7 consecutive years, even in folks in their mid-80s!

Just like in the U-M mouse study, the participants in the 7-year human study used calcium and phosphorus to build their new bone too. But it took another 11 minerals and 3 vitamins to see consistent increases year over year.

Please note: All this isn’t to say you should stop exercising. Far from it. Exercise- particularly the weight-bearing kind- helps strengthen your bone and give you greater balance to reduce falls. And as you saw from the new study, the initial 8 weeks of exercise combined with a bone-building diet produced the best results.

By Dean Neuls

Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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Diet & Nutrition

Sleep Your Way to Better Bones

by Guest Blogger
written by Guest Blogger

Did you know that most bone-building happens while you’re sleeping?

That’s right! Good quality sleep during the night is crucial for building strong, healthy bones — and avoiding osteoporosis.

How can that be? Well, it all starts with your circadian rhythm… which is basically your 24-hour internal clock.

You have circadian rhythms that regulate all kinds of things inside your body, like your eating habits, hormone releases, body temperature fluctuations, and others. One of the most important is your sleep-wake cycle (the time you spend sleeping vs. being awake).

All of these different circadian rhythms are kept in sync by a master clock in your suprachiasmatic nucleus (SCN) — a cluster of about 20,000 nerve cells located in the part of your brain called the hypothalamus.

Think of your SCN as a conductor of an orchestra who keeps all of your individual clocks running to a uniform beat.

You also have clock genes that are part of your circadian rhythm — and just about every cell in your body has them, including osteoclasts (cells that break down bone) and osteoblasts (cells that form new bone). The clock genes involved in your sleep-wake cycle work closely with a hormone you’ve probably heard of, and that’s melatonin. It makes you feel sleepy, but it also does something else, and that’s helping your body with bone formation and healthy bone metabolism.

Let’s take a quick trip inside your body to see how it all works…

At night when it gets dark, your eyes signal your SCN that it’s time to start feeling drowsy. Then your SCN signals for the production of melatonin, and you climb into bed and drift off to sleep. This is where your bone-building action comes alive… Communicating with your clock genes, melatonin helps suppress the development of osteoclasts, and helps form osteoblasts. What’s more, it increases the activity of bone turnover markers (the essential enzymes and proteins associated with bone-building).

When you stop and think about how much is happening inside your bones while you’re sleeping, it’s easy to see how harmful sleep disorders can be. A large-scale Norwegian study evaluated 24,715 people and discovered that those with insomnia had a 52% increased risk for osteoporosis!

Night shift workers also commonly suffer from poor bone health, and it’s easy to see why. Their natural sleep-wake circadian rhythm is flipped completely upside down! Research shows that working at night and sleeping during the day disrupts the delicate balance of nighttime bone repair and formation and leads to lower bone density. And napping? Daytime napping can also increase your risk of fracturing a bone by shifting your circadian rhythm and interfering with your 24-hour sleep-wake cycle.

So now that you’ve seen how sleep disorders and imbalances can impair your bone health, how can you make sure you’re getting enough uninterrupted quality sleep to protect your bones?

There are few things you can do… Keep the same bedtime and waking times. Make sure your bedroom is cool, quiet, and dark. Consider a natural sleeping aid to help you get the recommended amount of sleep you need: the sweet spot is about 7–9 hours. And nix the nap. That way, your 24-hour sleep-wake cycle will run smoothly — just like clockwork. And your bones will thank you!

By Dean Neuls

Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

 

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Conditions & Treatments

Scary Link Between Fractures and Fatalities

by Guest Blogger
written by Guest Blogger

You’ve probably heard how a hip fracture can change your life in the blink of an eye. In fact, nearly 1 in 4 people pass away within a year of fracturing a hip.

The International Osteoporosis Foundation reports more bleak numbers: 40% of hip fracture patients can no longer walk without help; a full 60% require assistance within a year; and 1 in 3 lose their independence and end up in an assisted living facility by year’s end.

Yet the largest study of its kind shows any fracture after age 45 can mean the worst…

Scary Link Between Fractures and Fatality

Researchers at the University of Sydney’s Kolling Institute of Bone and Joint Research discovered an unsettling truth. They followed 238,673 people aged 45+ with an average age of 63, and they surveyed these folks between 2006 and 2013.

Here’s what the lead researcher Dr. Lyn March and her team discovered…

15.7 men died for every 1,000 person-years in the study. And 7.9 women died in every 1,000 person-years. (1,000 “person-years” is a common measurement in a study of this size to show the frequency of some event.)

But that’s not the surprising part. This is: The death rate more than doubled in the people who first fractured a bone! In this case, 33 men and 19 women died for every 1,000 person-years!

Now, you might think hip fractures were responsible for most of these fatalities. But the researchers found all fractures (aside from fingers and toes) increased subjects’ risk of dying.

Dr. March said it best herself:

“Common fractures like spinal fractures that cause older people to stoop over, arm, collarbone and wrist fractures from a simple fall, or pelvic fractures from a trip on the stairs or a slip on the ice all increase the risk of the sufferer dying in the next few years.”

As you can see, fragile bones are often a precursor to bigger problems. In fact, low bone density is responsible for 1 in every 3 fall-related deaths!

This isn’t overly surprising… I mean, your bones are literally the foundation that keep you together! So weak bones can’t withstand daily strains like walking, jogging, or even falling like healthy bones can.

2 Simple Ways To Protect Yourself

So what’s the best thing to do to support your foundation? Well, strengthening it of course.

The first way to protect yourself is by exercising to keep your bones strong and healthy! Follow this link for a comprehensive list of bone-strengthening exercises.

And you can do more than exercise to protect yourself too. The second action you can take is going through this Fall Prevention Checklist to make sure your environment is as safe as possible.

Keep safe, keep strong, and be good to your bones!

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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Home Care for Osteoporosis
Conditions & Treatments

Home Care for Osteoporosis

by Richard Bitner
written by Richard Bitner

As we grow older, bone health becomes increasingly important. That’s especially true for seniors coping with osteoporosis and those at high risk of developing it. If you provide home care for a family member who is dealing with osteoporosis, it’s important that you know how to manage the difficulties and risks of this condition. Home Care for Osteoporosis

To help, the team at Visiting Angels has put together this short guide to home care for osteoporosis. In it, we’ve included many of the same guidelines that our professional caregivers follow when caring for seniors with osteoporosis. We hope you’ll find this information useful in caring for your own family member. Home Care for Osteoporosis

Understanding Osteoporosis

Caring for someone with osteoporosis starts with understanding their condition. Osteoporosis is a condition where a person loses bone tissue, causing bones to become weaker and more fragile. Weaker bones can make day-to-day activities difficult, and it greatly increases the likelihood of bone fracture.

This condition has three main causes: hormonal changes (usually due to old age), calcium deficiency, and vitamin D deficiency. Osteoporosis can be triggered by just one of these causes, or by a combination of them. Osteoporosis cannot be cured, but it can be managed. Home Care for Osteoporosis

Your best resource for managing your loved one’s osteoporosis will be your loved one’s doctor. Always follow doctor’s orders when caring for your loved one and never be afraid to ask questions about how you can improve your loved one’s care.

Fall & Fracture Prevention

The greatest concern when caring for someone with osteoporosis is the risk of fall or fracture. As a home care provider for a senior with osteoporosis, you can reduce their risk of falling by improving the safety of your loved one’s home environment.

To reduce the risk of fall and fracture, eliminate tripping and slipping hazards. Keep electrical cords out of the way, eliminate clutter, and install non-slip stickers on slippery tile floors. Install grab bars next to the toilet and in the shower. Improve visibility by installing new lights — particularly near steps and stairs. And encourage your loved one to wear footwear with non-slip soles.

Boosting Protein, Calcium & Vitamin D Intake

Osteoporosis cannot be reversed, but it’s possible to slow down the rate of bone tissue loss. You can do this by ensuring that your loved one gets the nutrients he or she needs to maintain strong bones, including high intake of protein, calcium, and vitamin D.

As a home care provider, you can help your loved one live a bone-healthy lifestyle by shopping for groceries, planning meals, and preparing food. Consider including the following calcium-rich and protein-rich foods in your loved one’s diet:

Calcium-Rich Foods

  • Low-fat dairy products
  • Broccoli
  • Cabbage
  • Tofu and soy products
  • Nuts
  • Supplements* (if diet alone is not enough)

 

Protein-Rich Foods

  • Eggs
  • Salmon
  • Chicken
  • Tofu and soy products
  • Nuts

Your loved one can soak up some vitamin D by spending 30 to 45 minutes enjoying the sun each day.

Lifestyle & Osteoporosis Care

Lifestyle plays a major role in osteoporosis care. There are significant steps that you and your loved one can take to manage the symptoms and risks of osteoporosis and to slow its rate of advancement. Many of these lifestyle suggestions also carry a range of further benefits for your loved one’s health.

Three of the most common lifestyle changes suggested for those with osteoporosis are related to weight, smoking, and drinking. Seniors who are underweight or overweight are at increased risk of fracture, and it is recommended that seniors pursue a healthy weight to reduce the chance of broken bones.
While it’s always a good idea to cut back on smoking and excessive drinking, this is especially true for seniors with osteoporosis. Smoking can drastically speed up bone tissue loss. Meanwhile, alcohol is linked to bone loss and can increase the risk of falls.

Regular light exercise also plays a big role in managing osteoporosis. Light exercise increases bone strength and improves coordination, reducing the likelihood of trips and slips that could lead to fracture. Walking, gardening and tai chi are all good exercises for bone health.

Professional Osteoporosis Home Care

If you need a helping hand caring for your loved one or are worried about leaving them on their own during the day, you might want to consider professional home care. Professional in-home care, such as the services offered by your local Visiting Angels, can make it easier to look after a family member who is coping with osteoporosis and encourage a bone-healthy lifestyle.

For a free home care consultation, contact your local Visiting Angels office.
* Before taking supplements, please consult with your loved one’s doctor.

Home Care for Osteoporosis

Home Care for Osteoporosis

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Exercise & Fitness

New Study Highlights the Importance of “Postural Sway”

by Guest Blogger
written by Guest Blogger

Yes, low bone density can potentially lead to a fracture. But there’s another factor that can increase fracture risk by more than 10 times! It’s something called “postural sway.”

Below, I’ll explain what that is, how a new study shows it’s something to be concerned about, and — the good news! — what you can do to make it less of an issue.

What is Postural Sway?

Postural sway is basically how well you can maintain balance while “quiet standing” (not speaking or doing anything else).

That might sound pretty straightforward, but it’s not! Just standing still is the result of a complex relationship between your muscular and neurological systems. If they don’t work in perfect harmony with each other, your balance can be affected.

Medical professionals have many methods for measuring a person’s postural sway. But one of the most popular is called the Berg Balance Scale. This involves rating a patient’s stability while they stand still (with eyes open and closed) and do ordinary tasks like reaching and bending.

Unfortunately, as you age, your ability to maintain balance becomes weaker. That’s why falling and breaking a bone can be such a concern! In fact, a study from 2013 reported that falls are the number one cause of death for older people. And among those who suffer a hip fracture because of a fall, one in five will pass away within a year.

A New Study on the Role of Postural Sway

It’s because of statistics like these that researchers in Finland wanted to look into how much of a role severe postural sway plays in the risk of an osteoporotic fracture.

Their study followed 1,568 Finnish women between the ages of 53 and 65. The participants’ postural sway was measured with an electronic platform that detects body movement. The researchers then followed up with the women over several years.

The results showed that women with the highest postural sway and the lowest bone density were 11.8 times more likely to suffer an osteoporotic fracture. They were also 4.9 times more likely to experience a fracture for reasons not associated with osteoporosis.

The researchers concluded that high postural sway is a significant risk factor for bone fractures. And it becomes a greater risk when combined with low bone density.

I know, that may all seem pretty obvious! But it’s worth keeping in mind just how much more at risk of a fracture you are if you have high postural sway. And if you have low bone density on top of that, the risk is a lot greater…

What You Can Do to Reduce Fall Risk

Now, there are things you can do to decrease your chances of a fall — like clearing your home of tripping hazards and wearing shoes that provide good grip! Visit this page for a comprehensive Fall Prevention Checklist.

You can also reduce your risk of falling through exercise. In fact, there are many exercises specifically designed to improve balance. You can find a list of gentle, safe exercises for older adults here.

And if you’re concerned you might have high postural sway, be sure to ask your medical professional to schedule a test. It’s fast, easy, and will give you a better idea of how good your balance is!

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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Exercise & FitnessHealth

5 Ways Weightlifting Can Reduce Falls for Seniors

by Guest Blogger
written by Guest Blogger

According to the CDC, in America, 25% of Americans 65 years of age or older fall each year. If you experience a fall, much like a concussion, you are much more likely to experience a fall in the next 6 months. With over 2.8 million injuries due to falls treated in emergency departments every year, it is clear that this is a concern for every single one of us as we age. 5 Ways Weightlifting Can Reduce Falls for Seniors
These falls, whether you are injured or not, can impact you in other ways. It can start to deteriorate your quality of life. First, the fear of falling starts to limit your engagement in social activities and day to day duties. Then it can start to hinder your confidence in doing basic things outside or in your living quarters.
With reduced activity comes greater physical decline, isolation, and a potential to worsen a slew of other health issues.
So what are you to do?
Maintain and improve functional independence at all costs.
There are habits, lifestyle changes, preventative and proactive measures that everyone could be taking. Although this applies to all ages, it becomes even more important the older you get.
Weightlifting is one activity that is invaluable. It improves your health, helps reduce fall risk factors, and improve functional independence. Often, lifting is not something that many people believe is a good fit for older adults and seniors. This is a common misconception even though countless studies have proven otherwise. It is not only safe but it is also effective.
Weightlifting helps by improving 5 specific aspects allowing seniors to keep living their best life.

Better Balance For a Better You

The characteristic of “balance” consists of two different types. The first is static balancing, the ability to maintain balance while not moving. The second is dynamic balancing, the ability to maintain one’s position while on the go. Both of these aspects of balance are important to be safe when doing everyday activities with confidence.
Weightlifting is able to make improvements in both the static and dynamic balance. Allowing you to move with greater ease and confidence.

Staying In Control With Enhanced Movement Control

Neuromuscular functioning and proprioception play a key role in functional independence. These two fancy terms are what allows your body to move in a coordinated fashion. Also they are responsible for your brain to know exactly where your limbs are and the effort being exerted throughout your body.
Unfortunately, these both begin to deteriorate with lack of use and age. Making moving about on your own a greater risk.
Weightlifting comes to save the day again by improving age-related declines in neuromuscular functioning. These improvements are demonstrated through greater movement control, balance, functional capacity, and proper movement.
How much training do you need to do to get these benefits? You can go all out with high volume training if you wish. Or you can keep it light with low volume. Both options provide these same benefits.
This doesn’t mean you should wait to include this into your lifestyle when issues arise. Why?
Well, because those who have been lifting as a part of their lives were actually protected from any loss in movement control as they aged. The sooner you get to lifting, the better.

Staying Limber With Greater Mobility & Flexibility

Being able to move with ease is something many of us take for granted. Over time, it can become difficult to bend over or reach for items on high shelves. As this occurs, it becomes harder to be fully engaged in your life and do some of the more simplest tasks.
For some of the seniors in my own life, bending over, reaching on high shelves, and the likes are unfortunately no longer safe options. When picking up something you dropped becomes rather difficult and even a fall risk, your functional independence is inhibited.
Through weightlifting, studies have shown that you are actually able to improve the flexibility in every single joint in the body. This means every single type of movement that you can do becomes easier with multi-joint movements becoming exponentially easier. In fact, hitting the weights more frequently actually makes leaning forward even easier.

Staying Active with Improved Functional Capabilities

You have seen how all these technical aspects of functional independence are improved by weightlifting but how will this combine to benefit you?
When it comes to walking, seniors saw their step length and step speed increase. On top of that, they were able to recover their balance when taking a single step from anywhere from fifteen to thirty percent. So when on the move, if there is a slight hiccup going from one step to another you will be more likely to recover than enduring a scary fall.
Other tasks that happen day in and day out can prove to be difficult as well. Whatever it may be, weightlifting seems to improve by making the task itself easier and reducing the amount of time it takes to do them. This can be everything from climbing stairs, rising from a chair, and going from standing to sitting. Essentially any other movements that require a level of strength and muscular control.

Reducing Risk Factors For Falls and Fear of Falling

If you are able to maintain balance, have greater movement control, improved mobility and flexibility, while being more functionally capable, you are going to experience less falls. It is just that simple.
What isn’t simple is the emotion around falls. Specifically, fear. Knowing how dangerous a fall can be can bring about a great deal of fear. Especially if you have endured a fall before. This fear can be a somewhat paralyzing one that holds you back from going about your life in a confidently.
Thankfully, as the ability to move with greater ease, speed, and strength improves, the fear has been shown to slowly dissipate. Allowing for greater peace of mind and confidence to carry on your day.

Staying Functionally Independent With Weightlifting

When you add it all up, the science is clear. By integrating weightlifting into your lifestyle not only will you prevent any further declines in your functional capabilities but you will also improve them. The more physically capable you are as you age the more active you are able to be and the more engaged life you can lead.

_______
By Nicholas Rizzo
With a passion for everything health and fitness, Nick uses his writing as an opportunity to help others lead a happier, healthier, and more active life. Having watched loved ones struggle through the aging process has motivated him to do what he can to help others take action today to avoid countless struggles later in life. He currently is the lead training, health, and wellness researcher and writer for RunRepeat.Com.

5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors

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Conditions & Treatments

May is Osteoporosis Awareness Month: Prevent bone loss naturally

by Kimberly Johnson
written by Kimberly Johnson

“Like mother, like daughter” the saying goes. Unfortunately, that saying extends beyond an inherited mischievous streak or knack for picking up languages — it’s true when it comes to our bone genetics too. May is Osteoporosis Awareness Month: Prevent bone loss naturally
In fact, a study published in the medical journal Nature Genetics showed as many as 32 genes linked to osteoporosis and likelihood of fractures. What’s more, several studies share the common finding that measures of bone health — like bone mineral density — have a 60–80% likelihood of being explained by heredity.
So if your mother or your family in general suffer from weak bones, it’s highly likely that your bones will thin faster than normal.
Of course, we’re stuck with the genetics we’re blessed with. But if you could influence your children or grandchildren’s bone health for the better, even just a little, would you do so?
After all, if you’ve felt the fear from osteoporosis or osteopenia, and know how it’s limited your daily life, you wouldn’t wish the same on your loved ones. So the best thing you can do is simply talk to them. Let them know about the importance of maintaining strong, healthy bones. Warn them about the consequences of weak bones and how they rob you of your independence.

What to tell them

If your loved one’s under 40, they can still get a head start on osteoporosis before they begin to lose on average 1% of their bone each year. And for those over 40, there’s more bone loss to make up, but they can still come out ahead!
Remember, the best “cure” is prevention. If a family member can avoid osteoporosis in the first place, they won’t have to battle it for control of their own bones. So they should take the necessary steps to avoid it early.

How to Prevent Osteoporosis

May is National Osteoporosis Month. And it presents us with an opportunity to promote prevention, early detection, and treatment of osteoporosis. The following are science-backed ways you can take care of your bones. No matter your age.
Get Tested. To measure your bone health, it’s recommended to get a bone mineral density test – commonly referred to as a DXA scan. If you’re a women it’s recommended to get tested at age 65 or older. However, if osteoporosis runs in your family or you have one or more of the risk factors below, it’s best to err on the side of caution and get tested at age 60 or earlier! In fact, if you’re in your 20s or 30s and have the opportunity to get a DXA scan, this can be a great baseline to refer to as you get older.
Exercise. As stated above, once you reach peak bone mass you begin to lose about 1% of your total bone mineral density every year. The same goes for muscle mass as it starts to decline too! So as you age, it’s crucial to continue to exercise regularly. In turn, you will reduce your risk of falls and fractures, cardiovascular diseases, high blood pressure, cancer, and cognitive decline.
What are the best exercises for bone health? Weight bearing (walking, running, hiking, dancing, and jumping are all examples) and resistance training (free weights, weight machines, and resistance bands are all examples).
Nutrition. Most people know that calcium is essential for bone health. But it’s not the only nutrient we need! Our bones require a multi-nutrient approach to strengthen, that includes magnesium, vitamin C, D3, K2, boron and trace minerals too. And you can get these nutrients by including fruit and veggies, seafood, dairy and protein into your diet.
Speaking of protein, it’s particularly beneficial for your bones. It actually increases the amount of calcium you can absorb, helping to maintain strong and healthy bones.
So there you have the foods to include, but what should you be cutting out? Well, it seems obvious, but avoid refined carbs, sugary foods and drinks, and highly processed foods. These are all highly inflammatory – and inflammation has been recognized as a risk factor for diseases like dementia and Alzheimer’s disease as well as osteoporosis.
Omega 3 fatty acids actually help to support your body’s inflammatory response. So that’s even more reason to include seafood like mackerel, salmon and sardines in your diet!
Avoid or Limit Risk Factors. Unfortunately, there is a long list of causes and risk factors that can increase your chances of osteopenia or osteoporosis. Genetics is one, environmental toxins (like pesticides, synthetics), excessive alcohol use, smoking, emotional stress, and even common prescription medications like thyroid medications, anticoagulants, and blood pressure drugs, to name a few, contribute to bone loss. If you must take one of these prescription medications, be sure to take extra care in eating well, exercising, and supplement with the right nutrients.
Although we don’t talk about osteoporosis as much as more high profile diseases, it causes more than 8.9 million fractures worldwide annually…resulting in an osteoporotic fracture every 3 seconds. In the time it will take you to read this post, there will be approximately 75 osteoporotic fractures.
It’s easy to think, ‘that won’t happen to me or my loved ones,’ but every woman in my family before me has died from an osteoporosis-related incident.
So let’s do something about osteoporosis. Let’s spread the word during National Osteoporosis Month. Let’s change those statistics.
Whatever you tell your loved ones, you should be proud of yourself for taking the time to do it. Because few will.
By Lara Pizzorno, MDIV, MA, LMT
Lara Pizzorno is the author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally” and a member of the American Medical Writers Association with 29 years of experience specializing in bone health. Lara is the Resident Bone Health Expert at AlgaeCal, the Editor of Longevity Medicine Review, a Senior Medical Editor for SaluGenecists Inc., and Integrative Medicine Advisors, LLC.sis

May is Osteoporosis Awareness Month: Prevent bone loss naturally

May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally May is Osteoporosis Awareness Month: Prevent bone loss naturally

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