Habits That Help You Maintain Healthy Vision

Habits That Help You Maintain Healthy Vision

By now most of us know: pretty = healthy. If you want pretty skin, you need to make sure we have a fully stocked beauty arsenal. If you want a rock solid body, you better make sure you’re hitting the gym and not the vending machine. If you want shampoo commercial hair, you need to make sure the hot oil treatment is on hand. The same goes for our eyes. If you want to keep those peepers clear and gorgeous, you need to keep them healthy; the only question is, how do you know whether your giving them the care they need? It might surprise you to know that there may be a few things you’re doing that are actually hurting those pretty eyes, and here are some of them. Read on to learn what not to do if you want to keep your eyes healthy for a good long time.

Sleeping in Contacts

If you heard about the woman whose eye examination revealed 27 contact lenses in her eyes, you probably know that sleeping in contacts is not such a great idea. While there are two types of contacts that the FDA has approved for overnight wear, New York optometrist, Deeba Chaudri warns that even these can be risky.  According to a study by the American Academy of Ophthamology, the risk of developing a corneal ulcer is multiplied by 10 or 15 times in extended wear contact lens users, compared to those who wear contacts only during the day.

Don’t Rub Your Eyes

Your mama always told you not to do it. The professionals concur. Says Chaudri, “Sometimes your eyes itch and you have to rub, but it’s best to keep the lid closed and only touch the outside of the eye.” Rubbing your eyes too hard can lead to inflammation and broken blood vessels, not to mention, eyes are a breeding ground of bacteria, so, “If you shake someone’s hand and then you rub your eyes, you’re transmitting those germs and there’s a good chance you can catch whatever cold he’s got.”

Get Annual Eye Exams

Even if your vision is 20/20, you should still see an eye doctor once a year. Chaudri says, “It’s about getting your overall eye health checked out: There are no pain receptors behind the eye, so if you have a broken blood vessel or a tumor back there, you would otherwise not know it until it starts to interfere with your vision, or worse.”

Staring At Devices

Looking at phones and computers is a tough habit to break, but focusing on anything for too long a time can cause eye strain and headaches. Chaudri advises following the 20-20 rule. For every 20 minutes looking at the screen, take a 20 second break, look into the distance, focus your eyes on something else, and make a conscientious effort to blink, you may have been staring for a long time without realizing it.

Applying Eyeliner to the Waterline

Even though the look may pop up in a few fashion magazines, applying liner to the inside of the lower lashes can come with a risk. According to Chaudri, “When you put liner inside your eye, you’re mixing it with your tears.” If you have contacts in, your lenses can get coated with makeup particles that prevent your eyes from getting ample amounts of oxygen. If you’re not wearing contacts, those makeup particles can bring infection causing germs into your eyes. Liquid liners are the worst offenders because the applicator tube can harbor bacteria. Soft pencils are safer because they are continually being worn down to expose a new tip.

What are you doing to keep your eyes healthy and beautiful? Let us know what healthy eye tips you swear by.

The Profile Of A Healthy TV Dinner

The Profile Of A Healthy TV Dinner

The original frozen dinners were literal recipes for disaster. Take the fact that they were first introduced  in the 1950’s when a nutritious dinner was defined by meatloaf and mashed potatoes with pie for desert. Add to that the fact that they catered to bachelors, whose main goals of eating were to fill their stomachs. Then, consider that the food had to be preserved, which adds a boatload of sodium to the equation. Put it all together, and you get a 1,040 calorie chicken pot pie, with 62 grams of fat, 26 grams of saturated fat, 1,480 mgs of sodium, and 14 grams of sugar.

As you may have guessed, there has been an appropriate amount of backlash. With the increased knowledge of nutrition, it comes as no surprise that sooner or later someone was likely to come up with a slightly more balanced way of preparing dinner instantly. Here are some of the kindler, more gentler versions of the original enemy of the artery.

Chicken and Harissa Chickpeas

The ingredient list in this meal is so healthy, you might start feeling stronger just thinking about it.  This North African option blends chicken, broccoli, butternut squash, chickpeas, brown jasmine rice and kale, topped with harissa, a spicy paste consisting of garlic, hot chili peppers, coriander, and caraway seeds, known to blast away fat. Capsaicin, the ingredient that gives the sauce its kick, is a proven appetite suppressant and metabolism booster, and the regular consumption of the caraway seed is associated with weight loss as well.

Quinoa Bowls

You may not know how to pronounce it, but you have probably seen quinoa popping up on restaurant menus and in health food stores quite a lot recently. Why are the bowls popular? They provide an easy way to combine flavors and spices with protein, healthy grains, and produce. The South American inspired quinoa bowl mixes meat free proteins, such as black beans, and red quinoa, for a meat free answer to high protein.

The Profile Of A Healthy TV Dinner

Thai Stir Fry

With all the new super foods on the market, tofu almost seems to get taken for granted. However, its still a very healthy option and can be the basis of a smart frozen dinner choice. Try an organic heat and eat, mixing tofu with a rainbow of veggies, including carrots, cabbage, broccoli, jalapeños, zucchini, and hot pepper for a low fat, high protein boost.

Butternut Squash Ravioli

Ravioli in the microwave! How revolutionary! These protein and vitamin A filled ravs are stuffed with ricotta and butternut squash, and topped with kale, roasted tomatoes, and a sage garlic and lemon sauce. Wait til you tell your coworkers what was on the menu at your house last night!

Black Bean and Mango Bowl

This is an exotic combo for a frozen dinner. The entree is served on a bed of whole grain and sesame pilaf, comprised of brown rice oats rye, red wheat, barley, and sesame seeds. Top that with black beans, peppers, carrots and roasted onions, and you’ve got a bowl loaded with fiber and protein. Add some mango, ginger, and other seasonings, and you have preservatives that keeps the sodium content down for better heart health.

What is your best frozen dinner recipe? Let us know how you do health in front of the TV!

Guidelines For Female Mammography

Guidelines For Female Mammography

You’re a big girl now. You pick out your own clothes in the morning, you make your own lunch, you go to sleep when you want to, and you book your own doctor’s appointments – but that’s not to say you have no questions about them. If you’re nearing the age of 40, you’re probably wondering if you should be booking your first mammogram, and with the conflicting information from medical groups, you may wish that someone would make the decision for you. If you’re nearing 40 and are a little confused about the issue of when to get your first mammogram, here are some guidelines that may provide some clarity.

When Should I Start Getting Mammograms?

The best course of action in deciding whether or not to get a mammogram is to check with a doctor. He will take your age, family, and other things into account to determine whether a mammogram is something you need to have done sooner rather than later.

The Conflict

If you look at the advice from medical groups, you will find a lot of conflicting information. While the American Cancer Society has been urging women for years to start having mammograms at 40, it is now recommending women to starts at 45, or 40 if the patient prefers. The American College of  Obstetricians and Gynecologist are holding fast at 40, while the US Preventative Services Task Force are saying women can put mammograms off until 50.

Who’s Right?

Therese Bevers, MD says there are pros and cons to starting early and upsides and downsides to waiting a few years. Here are some of the things you may want to consider in determining when to get your first mammogram.

False positives

A false positive means that a mammogram shows something that looks suspicious, but turns out to be harmless. This is more likely to happen in younger women. Premenopausal women tend to have dense breasts which can make mammograms difficult to read, and getting called back for another mammogram can be very stressful.

Earlier testing also means more cancers can be found. Although that may seem like a good thing, some cancers grow so slowly that there unlikely to affect you, however, doctors may not be able to tell which ones will turn to be problematic, and which will not. This can result in women seeking and receiving cancer treatment they really don’t need.

Early Detection

The biggest upside of starting your mammographies at 40 is that you are less likely to die of breast cancer, which is why Beavers still urges women to start at 40 and get checked on a yearly basis.

Weighing the Pros And Cons

In trying to decide whether or not to start your breast examinations at 40, ask yourself how you would feel if you got a false positive. One survey found that one-third of women would be willing to deal with false positives if it meant avoiding breast cancer.

Also, consider how you would feel if you ended up receiving cancer treatment you didn’t need. One study showed that as many as ten women may be getting over diagnosed for each avoided death.

You also may want to take into account whether or not there is a family history of breast cancer. If breast cancer is common in your family, you may want to start having the checks even earlier than 40.

However, even if breast cancer is not a genetic concern for you, it is still important to have mammograms done. Cancer doctor Dennis Citrin, MB, Ph.D. says, “Eighty-five percent of all breast cancers are not related to a specific gene mutation,” and adds that women who get mammograms regularly are 20% less likely to die from breast cancer.

What do you think? Should you start getting mammograms at 40, or is it better to wait?

Anti-Depressants Dampening Your Sex Drive?

Anti-Depressants Dampening Your Sex Drive?

These days, it seems like there’s a pill for everything. Weight lose? There’s a pill for that. Aches and pains? There are pills for those. Better health? Vitamins are pills too. There are pills that make you well, and pills that make you sick, and with the latter lies the problem. While most medications are designed to improve mental and physical well being, they often come with a long list of side effects, that can be equally, if not more, detrimental than the condition they made to treat. When it comes to combatting depression, pills can be very uplifting, but not for all parts of the body. Here is some information on some of the side effects of antidepressants, and what you might want to consider before taking them.

Antidepressants and Sexual Dysfunction

Sexual side effects are probably the leading complaint about antidepressants. Most antidepressants are members of a classification of drugs called SSRIs or selective serotonin reuptake inhibitors. These work to raise levels of serotonin in the body, causing the person taking the drug to experience less anxiety. Unfortunately, this sense of relaxation can have a calming effect on the libido as well. SSRIs prevent hormones in the body from transmitting sexual messages to our brain, dialing down sex drives in the person taking them.

Side Effects of Antidepressants

Women taking SSRIs may experience blocked orgasms, delayed lubrication, and lack of desire for sex. Men who are affected by the serotonin stimulation from antidepressants may have trouble getting and maintaining erections, and will also show a decrease in libido. Males taking antidepressants may report blocked or delayed orgasms, and some drugs, such as Celexa, can cause sperm count to drop to nearly zero.

Both men and women often experience nausea, dizziness, sluggishness, and weight gain as a result of taking antidepressants. All of these can contribute to making the idea of sex less appealing. Weight gain, in particular, can cause self-consciousness that can lead to decreased sexual desire. Sometimes, weight management or the addition of an exercise routine can give you more energy and increase sexual appetite.

Ways Of Coping

Adjust Dosage

While no serious steps should be taken without first consulting a doctor, switching to a smaller does my help to decrease your risk of side effects. However, if you decide on this course of action, you will probably need to be monitored by a professional for several weeks, to ensure that its benefits outweigh its detriments.

Timing

You may be able to solve your sexual intercourse problems by taking your medication after your daily tryst. It may make sex less spontaneous, but it is an available option.

Rethink Your Prescription

If changing the timing and dosage does not help, you may want to consider changing your brand of antidepressant. Your doctor may be able to suggest a brand less likely to affect you sexually. Men may want to try using erectile dysfunction medications to maintain erections, while women may want to try an antidepressant aid called bupropion to increase libido.

Give It A While

One of the easiest ways to solve sexual dysfunction is to let it solve itself. Sometimes it takes the body time to adjust to antidepressants. Be patient, and discuss setting a timeline with your doctor to see if the side effects work themselves out on their own before taking alternate action.

Let us know how you cope with the side effects of your medications. More medicine or less?

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.

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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