woman weightlifting

Exercisers Have More Youthful Brains

If Amanda spends 20 minutes on the stationary bike, jogs half a mile, and does 10 minutes of yoga poses, how long will it take her to burn 60 percent of the cheesecake she ate last night? Don’t know? Maybe if you started exercising, you would! According to studies, people who exercise not only have larger muscles in their arms and legs, they have them in their heads, too. Healthy body, healthy mind? Read on to find out.

Studies show that people who exercise have larger brain volume and a greater amount of intact white matter ( the filler that conducts nerve impulses and interconnects the brain) than those who don’t. In a study published in the journal PLoS ONE, scientist looked at brain activity measuring brain activity at rest and changes in blood oxygen levels with MRIs and evaluated white matter fibers.

White Matter
According to the study, exercise stimulates the brain, and that stimulation can cause people to perform better on cognitive tasks. According to Agnieszka Burzynska, the University of Illinois postdoctoral researcher who led the study, “We found that spontaneous brain activity showed more moment to moment fluctuations in the more active adults.” She adds, “In a previous study, we showed that in some of the same regions of the brain, those people who have a higher brain variability also performed better on complex cognitive tasks, especially intelligence tasks and memory.” The study also found that the white matter in more active people had a more youthful structure.

Burzynska expresses hopefulness in the usefulness and application of such studies in the future. “We want to know how the brain relates to the body, and how physical health influences mental and brain health in aging. Here, instead of a structural measure, we are taking a functional measure of brain health. And we are finding that tracking changes in blood oxygenation levels over time is useful for predicting cognitive functioning and physical health in aging.”

Best Exercises for Brain Health
Yet another study, published in the Journal of Physiology, aimed to find out which exercises increased brain volume most effectively. Researchers in Finland gathered a group of rats injected with a substance to mark the growth of new brain cells and set them on a variety of workouts. After seven weeks, the results came in.

senior couple jogging

Jogging
Rats who’d jogged on wheels showed the largest improvement in neurogenesis. Their brain tissue was full of new neurons, and the greater the distance the runner jogged, the greater the number of cells produced.

HIIT
For the rats perfuming high-intensity interval training, the results were less promising. Although they showed higher amounts of new neurons than sedentary animals, the results were far less impressive than those of the runners.

Weight Training
Although weight training rats were physically stronger at the end of the experiment, their brains showed no such improvement. Their brain tissue was identical to the animals that had not exercised at all.

Of course, animals are not humans, and weight training and HIIT may lead to changes elsewhere in the brain, implications of these studies may carry some weight. Miriam Nokia, a research fellow who led the study speculates that “sustained aerobic activity might be most beneficial for brain health also in humans.”

What do you think? Is aerobics the key to a fitter and smarter population? Let us know how you weigh in on the findings.

Kick Butts This Summer

If you’re still smoking, you must be a pretty tough cookie. Let’s face it, those anti-smoking ads can be pretty discouraging if you don’t want to shake the habit. In fact, if you’re still smoking, that means you’ve toughed it out through media scare tactics, dirty looks, bad seating, no seating, fines, and price hikes- OUCH! But there is one thing that’s going to break you- smoking itself. You may have pretty thick skin when it comes to popular opinion, but lung cancer, heart disease, and stroke can be a lot harder to take in stride. If you are looking to quit this summer, here are a few tips that might be worth checking out.

Find A Reason
If you’re going to do something, you need a reason to do it, and giving up smoking is no exception. Why is it you want to quit? Is it to feel better, look better, lessen your risk of disease, or just to protect loved ones from second-hand smoke? Remember, the first step is motivation.

Don’t Try To Go Cold Turkey
One of the biggest mistakes people, when they attempt to quit smoke, is by trying to do it “cold turkey.” Nicotine withdrawal needs to be done in small doses to avoid unpleasant symptoms.

Nicotine Replacement Therapy
If nicotine cravings prove too overwhelming, replacement treatments including nicotine gum, lozenges, and patches are available, just don’t smoke while you’re using them.

Prescription Pills
Talk about nicotine replacement with a doctor. Medical professionals may be able to refer you to prescription medications that can help to reduce cravings and reduce symptoms of withdrawal.

Get Support
You’re never too tough to ask for help. If you don’t like the idea of asking for assistance from the same people who kept bugging you to quit, consider going to a counselor. Behavioral therapy has been used to varying degrees of success and can increase the odds of quitting in certain people.

Manage Stress
If you look to cigarettes for stress relief, you may want to consider other options. Yoga, massage, Tai Chai, and exercise are all good ways of relaxing butt free.

Avoid Alcohol
Smoking and drinking often go together, as do coffee and cigarettes, and it can be very tempting to smoke after meals. Try to find replacements for cigarette triggering activities and chew gum or brush your teeth after a meal.

Clean Your House
So, you’re probably thinking you’d rather smoke than clean your house any day, but that’s not quite what this advice is getting at. Ashtrays, lighters, and smells can all trigger the desire to smoke. Empty your house of those reminders and try using some air fresheners to rid your home of the smell.

If At First, You Don’t Succeed….
Remember, relapses happen. If you find yourself returning to the nasty habit, just ask yourself what got you smoking again and try to avoid it next time.

Exercise
Movement and exercise can be a good way of curbing your nicotine cravings, and it also keeps your weight down. Next time you find yourself getting the urge to light up, light out!

Are you trying to kick butts this summer? Let us know your best advice! And good luck, we know you can do it!

Do You Know Why You Get Goosebumps?

Why do you get goosebumps? Easy. You’re boyfriend kisses you on the neck and you get tiny bumps on your skin, right? Well, partially. Goosebumps happen when you’re cold or excited or frightened. So, yeah, you’re boyfriend might be giving you goosebumps, but it’s not a very scientific answer, satisfactory though it may be to some. However, for the rest of us, there is a slightly more evolutionary based cause.

What Are Goosebumps?
Goosebumps are a leftover trait from our animal ancestors, like our tailbones, and also, like our tailbones, goosebumps were a lot more useful to our predecessors than they are to us. As you probably know, goosebumps are those tiny raised portions of the skin that look like plucked chicken flesh. However, you may not know why they happen. Goosebumps are caused by miniature muscle contractions attached to the hair which causes a little depression on the surface of the skin, making the surrounding area appear to stick out. This same contraction makes our hair stand up when we get chilled. If we had a thick coat of fur, like our animal friends, this would help us retain heat, but, since we don’t, the reaction is useless, but that doesn’t stop it from happening.

Emotions and Goosebumps
You may also notice that hair on many animals stands up when they are provoked, or feel threatened by another animal. This is a natural defense which, in combination with the back arch and sideways position that accompanies it, usually causes the offender to back off. Similarly, people get goosebumps in emotional situations, such as watching horror movies, listening to the national anthem or some such equally moving experience.

goosebumps on the legs

Heat and Goosebumps
Because goosebumps are usually a response to extreme cold, it may seem odd that some people get goosebumps in the heat. This is because sweat can also induce goosebumps. As perspiration evaporates fro the skin, it cools down. The dramatic temperature change causes the goosebump response to kick in as a result.

Why Do We Get Goosebumps?
At the root of all goosebumps is a hormone called adrenaline. Adrenaline is produced in two bean-shaped glands which sit on top of the kidneys, not only causing the contraction of skin muscles but many other bodily reactions as well. Animals release the hormone when they are cold or under stress in preparation for “flight or fight.” Humans tend to produce the hormone in the face of strong emotions like anger or excitement. Adrenaline release is also characterized by trembling hands, increased blood pressure, and “butterflies” in the stomach.

Got goosebumps? Let us know your goose bump stories and clean and dirty! We love to know!

Beware The Gypsy Moth Caterpillar

The name may sound harmless enough, but make no mistake about it, the Gypsy moth caterpillar is one bad mother of a moth. Brought to America with the intent of interbreeding them with silkworms to develop a silk worn industry, the fuzzy monsters broke out of their shelters and began swarming the houses and sidewalks of Medford, Massachusetts, raining down on unsuspecting residents, bringing one of the largest impacts in the defoliation of deciduous trees in the Northern Hemisphere. And now, according to science, you may be their next target.

The Breakout
Every year when the weather warms up, we expect bugs to come out, but this year the gypsy moths are causing some serious trouble. According to recent reports in Massachusetts, these pests have been responsible for the appearance of white or red bumps on the skin, similar to poison ivy.

The Warning
As of the last week of April, gypsy moth eggs have begun to hatch. This means the larval “instars, ” or stages of the caterpillar are “ballooning” from trees and the wind is bringing then to multiple locations.

Be warned, though, this stage will not last long. in a few weeks, the older caterpillars will settle into trees to feed, making their way up and down the tree, eventually deforesting it.

There is a natural fungus with a long lasting spree at the bottom go the tree. However, the fungus needs rain to germinate, infect, and kill the caterpillars, and, because of the drought, there has not been enough rain for the fungus to germinate. But, not to worry, this is only temporary. Odds are that nature will eventually catch up and the issue will resolve itself.

stages of gypsy moth caterpillar

Exposure
Gypsy moth larvae don’t bits. However, they have two types of hair that they use to defend themselves and these can create a stinging sensation. Reactions to this range anywhere from a mild to severe itching along with a rash similar to dermatitis. The symptoms usually appear 8-12 hours after contact and become more noticeable 1-2 days later. Most cases last two weeks. Strong reactions may cause inflamed nasal passages, eye irritation, and shortness of breath.

What You Can Do
There are no state programs to provide for spraying of the moths, so it is recommended that people with sensitivities avoid exposure. With rain in the forecast, it is likely that resting spores of gypsy moth fungus will begin to germinate, providing natural control this year. If you do notice health problems or have general medical concerns related to contact with the gypsy moth, it is recommended that you check with your primary health provider. According to Boston dermatologist Abigail Walden, “You can take an antihistamine for the itching, or for severe cases, you can get a topical steroid from your doctor.”

Have you been in contact with the gypsy moth this year? What bugs are bugging you out? Let us know!

Marine Snail Venom Can Prevent Pain and Opioid Addiction

If you have gone to any of the summer music festivals, you may have noticed that people with altered perceptions seem to like looking at snails. It seems that snails shells, being spiral in nature, are actually symbolic of an expanding consciousness, looking inward to seek answers, while the antennae represent exploration, which may explain the river fascination. In short, the entire body of a snail is considered a sensory tool capable of experiencing reality through uncommon sensory perception. Perhaps then, it shouldn’t be too much of a stretch to consider that these creatures may actually be capable of sensory alteration, specifically, pain relief and there may be scientific proof to back it up. Read on to discover how snail venom may be an alternative to addictive opioid drugs.

Snail Venom As An Opioid Replacement
Snail venom may be the latest answer to pain. According to recent research, the venom of the small cone snail, commonly found in the Caribbean sea, may contain compounds which act on pain pathways in the body, thus providing an alternative to pain-relieving opioids.

According to psychologist Michael McIntosh, who is involved in the research, transmissions that sense pain normally travels up through the back part of the spinal chord. However, the types of sensations we feel, such as heat, cold, pain, and itch can come from other receptors. The pain pathways that opioids target are very specific. However, McIntosh and his team have discovered that snail venom can affect alternate pathways, providing for more long term relief.

McIntosh allows that opioids can be great for acute, short-term pain, but snail venom can provide long lasting relief for chronic pain, commonly caused by injury to a nerve. Says McIntosh, “What these compounds from the snail do is they not only provide relief in the short run, they seem to provide long lasting relief and they seem to do so b y actually preventing some of the pathophysiologies that occur after a nerve injury.”

boy examines snail on a leaf

Indications
McIntosh explains that each type of venom-bearing species has a unique component in their venom, designed to capture prey and work on the nervous system, and is therefore often used in the study of relieving nerve pain.

The study proved two things. First that the compound from cone snail venom can be turned into a compound that may be useful to humans, and secondly that it could be used as a specific called chemotherapy-induced neuropathic pain. McIntosh explains, “What we found, in this case, was that we could give the chemotherapy agent and our compound that we developed and prevent the nerve damage that normally occurs after chemotherapy.”

What’s Next?
Now the medical field must focus on bringing the snail venom into practical use. Says McIntosh, “The next step is to conduct additional preclinical trials with the aim of applying to the Food and Drug Administration for investigational new drug status so that human clinical trials can begin.” He adds that the venom may also prove to be useful for the relief of pain for diabetics and others suffering from chronic pain caused by injury to a nerve, surgery, lower back pain, or a car accident.
“We want to get at the root of the problem, not just mask the symptoms,” he says.

What do you think about snail venom as an alternative to opioid drugs? Let us know.

Natural Ways To Fight Incontinence

For nearly 25 million American, 75 to 80 percent of which are ladies, incontinence is an inconvenient truth. There is nothing sexy about it, there is nothing fun about it, and there is nothing cool about it, but there are some things that can be done about it. While drugs and surgeries are options, they often come with inconveniences of their own. Here are some healthy alternatives you may want to consider.

Kegel Exercises
Kegel exercises involve flexing the muscles you use to stop the urinary flow. According to Philippe Zimmern, MD, and professor of urology,”Kegels are very useful for early stages of incontinence and after a surgical repair to maintain pelvic floor tone over time.” You can get a tutorial from a physical therapist and may see an improvement after 6 to 12 weeks of regular practice.

Lose Weight
Extra belly fat puts excess pressure on the pelvic muscles. Says Zimmern, “Losing weight if you are overweight is an important step toward reducing the severity of your incontinence.”

Bladder Control
The mind can be a very powerful tool. The idea is to learn how to delay urination. To start, try to put the need to rush to the bathroom off by ten minutes, gradually building toward twenty. The goal is to eventually increase the time between goes so that you can use the restroom comfortable every four hours.

happy woman

Magnesium
Magnesium has often been linked to muscle and nerve function. In a study at Tel Aviv University at Israel involving 40 women, more than half of the participants who took magnesium hydroxide twice a day showed improvements in incontinence and did not wake up as many times during the night to use the toilet. Doctors believe magnesium reduces bladder muscle spasms, allowing the bladder to empty completely. Magnesium rich foods include potatoes, corn, and bananas, but consult your doctor before taking supplements.

Biofeedback
Biofeedback involves the monitoring of your body by electrical sensors, allowing you to get an idea of what’s happening inside you and make appropriate changes. Zimmern says, “Physical therapists use biofeedback to help patients understand what muscles they should contract during Kegel exercises, and/ or improve the performance of these muscles by providing a visual feedback to the patient during the training session.” However, he allows, “It’s very beneficial in general, but potentially a bit costly depending on insurance coverage, and requires perseverance on the part to the patient. ”

Pessary
A pessary is a ring like an instrument that is inserted into the vagina to lift and support the bladder. It can be helpful in lowering stress incontinence, associated with exercise and coughing. Zimmern explains, “Some vaginal devices have been designed to support the bladder neck, in the same way, a tampon can work. They require good local hygiene and sometimes the use of hormonal cream to avoid vaginal wall irritation.” Pessaries usually remain in place for about a week, and a may be used for an indefinite amount of time.

Acupuncture
Amber Addison, licensed acupuncture therapist recommends her treatments for incontinence patients. She believes that the imbalance can come not only from the kidneys and bladder but from other body parts, like the heart and lungs. “Most of the time it’s a combination of two or more system imbalances that causes overactive balance,” she says. While it may take some time for acupuncture to take effect, Addison assures, “I have had success with every person I have treated for incontinence.”

Are you suffering from incontinence? What do you think works best? Join the conversation and shed some light on an inconvenient truth.

healthy eating

Lifestyle Changes For Digestive Health

Let’s face it. Eating is one of the great pleasures of life. In fact, it may be safe to say that if most of us died in front of the television with a pint of Ben and Jerry’s, we’d probably die happy. That’s why digestive problems stink. There are few enough pleasures in life; we need to make sure to completely enjoy each and every one without interference. If you are suffering from digestive problems, that means you’re not getting the full benefits of one of the life’s greatest pleasures, and that needs to be remedied. Here are a few lifestyle changes you can make to bring the fun back to your food.

Beat Stress
Butterflies in your tummy? Stress and anxiety can upset digestion and cause the stomach to become unsettled. While in some people, stress slows digestion, leading to pain, bloating and constipation, in others, stress causes metabolism to speed up, resulting in diarrhea and increased trips to the bathroom. Others completely lose their appetite. In addition, IBS and digestive conditions like stomach ulcers can become exacerbated in stressful situations.

What should you do? Try to avoid eating while you’re stressed and try to avoid getting stressed while you’re eating. Arguing over dinner is never good for digestion.

Stop Smoking
Smoking can weaken the muscles which control the lower part of the esophagus, allowing acid from the stomach to travel in the wrong direction. More commonly known as reflux, this condition can cause heartburn, and bring on or worsen inflammatory conditions and stomach ulcers. Smoking is also a big risk factor for stomach cancer.

healthy family

Eat Properly
High paced lifestyles often cause us to eat on the run, which can wreak havoc on our digestion. To avoid this:

  • Don’t eat too quickly. Concentrate on putting your fork down between bites and chewing each mouthful completely.
  • Don’t eat too much. Adjust your portions at mealtimes, or try to eat small meals frequently, rather than large ones occasionally.
  • Avoid eating a big meal before bedtime. Try to give your body at least two or three hours to digest before hitting the hay.
  • Eat on a regular basis, don’t skip meals, and get plenty to drink.

Lose Weight
Excess stomach weight puts pressure on your middle, which can cause heartburn. Weight loss may help to relieve digestive symptoms like heartburn and other stomach problems.

Binge Drinking
While drinking in moderation should not harm digestion, binge drinking can increase the production of acid in your stomach and cause digestive complaints. Binge drinking means drinking eight to more units of alcohol in a session for men, and six for women.

Are you suffering from digestive issues? Let us know what lifestyle changes you made to help you. We want to know.

medical consultation

Follow These Doctor Recommended Contact Rules

Human warmth. Is it over rated? Have you ever found yourself criticized for being “cold?’ Maybe you didn’t always hold hands with your boyfriend, didn’t like to share food, weren’t much of a hugger. Maybe you were just misread.

Although contact is often signed of human warmth, it is also one of the easiest ways to spread germs. So maybe your best friend doesn’t really have issues with affection, maybe she’s just being smart. Here is some doctor recommend rules for avoiding germs (and contact.)

What are Germs?
Germs are those little microscopic organisms that live all around us, most of which are not harmful, but some of which can cause infectious disease. Even though we have vaccines and medicines to cure these diseases, some of the germs seemed to have outsmarted the medical community. When this happens, we often have to take things into our own hands. That means avoiding these germs before they can get to us.

Germs’ favorite hangouts include dirt, countertops, water, our skin, and our intestines. Some can survive on their own, and others like to take up residence inside people or animals. The thing about germs is, when they find a good place, they generally stay a while.

How Germs Spread?
Getting a disease involves contact with a germ. From there, it gets into your body and does its thing. Even though our bodies are good at fighting infections, sometimes the germ fights harder. Here are some ways you may get exposed.

  • Touch 
    Some germs live in mucus, stool, and pus. That means that drops released when people cough sneeze or talk can carry germs. If you touch a contaminated object or surface and then touch an opening in the body, germs can transfer.
  • Eating and Drinking 
    Germs are often found in untreated water and food. Unwashed vegetables and fruits uncooked foods can all carry disease-causing germs.
  • Breathing 
    Although it is not suggested you stop doing this, germs can spread in the air. Coughing, sneezing, and talking can all release germs, which can cause illness when exhaled.
  • Animal Bites
    Animals can also spread infectious disease. Bites from animals, pets, and even insects can cause illness, even if the animal does not appear sick.

sick woman
Diseases can also be spread during pregnancy, from mother to child, by sharing needles, through sexual contact or through blood transfusion.

Healthy Habits

  • Food Safety. Wash utensils, hands and surfaces when preparing food. Wash all fruits and vegetables. Keep and cook foods at proper temperatures and keep perishable foods refrigerated.
  • Wash Hands.
  • Clean Commonly Used Surface Areas.Although soap and water are usually enough to kill germs on hands, bathrooms and kitchens should be disinfected regularly. Other household areas should be disinfected if someone in the household is ill.
  • Sneeze and Cough into your Sleeve.
  •  Don’t Share Personal Things. Sharing personal items that can’t be disinfected is always a bad idea. Toothbrushes, towels, razors should never be shared. Needles should be used once and discarded immediately after.
  •  Get Vaccinated. Vaccines should be gotten regularly in childhood. Some are also recommended for adults, and in special situations like travel and pregnancy.
  •  Avoid Touching Animals. You and your pets should avoid contact with wild animals which may cause germs. Consult a doctor if you are bitten, and make sure all pet vaccinations are updated.
  •  Stay home when sick.

What are you doing to avoid contact? Are fist pumps and handshakes soon to be a thing of the past? Let us know what you think!

woman dehydrated

Do You Know The Signs of Dehydration?

Every once in a while we all need some detoxification. Whether it be a full on week-long cleanse, or just the occasional good sweat, many of us derive satisfaction out of releasing chemicals from our bodies, bringing us back to the elemental purity our bodies were made in, relaxing and rejuvenating us. Of course, this process also involves losing water, but that’s par for the course. You just drink a little more of it to compensate, right?

While most of the time, our bodies replace water pretty easily, sometimes we can lose a little too much, and that can set our bodies off, because, as we know, our bodies do love their water. Dehydration happens when your body is not getting enough of the water it needs. Here are some ways to recognize and prevent the signs of dehydration.

Causes
We sweat; we breathe; we poop, we cry; we spit; we lose water, and that’s ok. We usually can get it right back by eating foods with water and drinking fluids. But, if you lose too much or don’t eat or drink enough, dehydration can occur. Unusual water loss can be caused by fever, vomiting, diarrhea, excessive sweating, and urinating a lot (diuretics can make you pee more often.)

You might not compensate for the loss because you don’t know you’re thirsty, you’re busy and forget to drink, or you don’t feel like drinking because you don’t feel good.

Symptoms
Dehydration symptoms usually include a dry mouth, thirst, muscle cramps, headaches, decreased urination, dark yellow urine, and cool, dry skin.

Symptoms of more severe dehydration include lack of urination or very dark yellow urine, dizziness, overly dry skin, rapid breathing, rapid heartbeat, sleepiness, confusion, irritability, sunken eyes and fainting.

Symptoms for young babies and children may be slightly different than those of adults. For example, dry diapers for three hours may be a sign, as might lack of tears when crying, sleepiness, irritability, and lack of energy, sunken cheeks and eyes, a soft spot on the top of the skull, and a dry tongue and mouth.

woman drinking water

High-Risk Groups
While anyone can be affected by dehydration, the odds are higher for some.

  • Babies and children
    Since this group is the most likely to have severe vomiting and diarrhea, they are most likely to lose water from a high fever.
  • Older Adults
    More mature adults have less water in their bodies and often are not as sensitive to thirst.
  • Sick People
    People with sore throats and colds may not feel like drinking or eating.
  • People With a Chronic Disease
    Individuals with uncontrolled diseases like type 2 diabetes can pee a lot. They may also take medicines such as water pills, which increase urination.
  • Active People
    Those who are active outdoors in humid and hot weather sometimes can’t cool down properly because their sweat fails to evaporate, leading to a higher body temperature and not enough water.

What are you doing to prevent dehydration this summer? Let us know how you’re keeping up and cooling off. We love to know!

Protecting Yourself Against Bone Loss

Osteoporosis is a disease that weakens bones and increases the risk of fractures. The unfortunate truth is that you may not know that you have it until your bones fracture in a fall or bump. However, bone loss can be prevented with a healthy diet and the right degree of physical activity.

Exercise Your Bones
Your bones, like your muscles, can be strengthened through working out. Weight bearing exercises are especially good for keeping bones strong. Forcing the body to work against gravity prompts it to make new bone. Examples of such exercises include stair climbing, aerobics, jogging, tennis, racket sports, and running.

Strength training exercise is also a good way to prevent bone loss. The pull of muscle on the bones strengthens them as you work them, improving flexibility and reducing the chances of falling: a.k.a., the main reason for broken hips. Bone and muscle building exercises and activities include: lifting free weights, bags of groceries, young children, using ankle and wrist weights, resistance bands, weight machines, or by doing push ups, squats or other movements which involve countering your own body weight.

resveralife Protecting Yourself Against BoneLoss

Calcium and Vitamin D
Calcium deprived bodies lead to weakened bones. When your body lacks calcium, it will start to look for your bones to get what it needs, and that means loss of bone mass. Getting enough of this nutrient means eating plenty of low-fat dairy, calcium-fortified juices, and food, like soy milk, cereal and tofu, salmons and sardines with bones, and leafy green veggies.

Vitamin D is sort of like the calcium roadie. Your body needs it to help absorb the calcium. Although not many foods have vitamin D, it can be found in fatty fish, cheese, beef liver, and eggs yolks and fortified foods such as cereal, milk, and orange juice. Most of our intake of vitamin D comes from the sun. Skin produces the vitamin naturally when the sun hits it, so you should try and spend a little time outdoors to make sure your calcium has its proper amount of assistance.

Other Prevention Tips

  • Keep alcohol to a minimum. Consuming more than two drinks a day can raise the risk of bone loss.
  • Quite smoking. Smoking can actually double your chances of fractures and bone loss by interfering with estrogen function.
  • Don’t over exercise. The “female athlete triad” refers to the three issues that can result from too much exercise: thin bones, cessation of menstruation, and eating disorders. Irregular periods are often associated with low bone mass and decreased estrogen levels.
  • Cut down on Soda According to some studies, the extra phosphorus in soda may keep your body from absorbing calcium. Others speculate that women replace calcium-rich drinks, like milk, with soda.
  • While some drugs can help to maintain and build bones, they often have dangerous side effects. Always question a physician before taking any medicines.

What are you doing to keep your bones healthy? Let us know! We love to hear it.

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