Take The Road Less Traveled
Daily Inspiration
John H. Sklare, Ed.D
Published January 19, 2006
“Two roads diverged in the wood, and I – I took the one less traveled.” For those of you who don’t know, that’s a famous line from a poem by Robert Frost called, “The Road Not Taken.” In a sense, you have a similar choice to make every time you make a health choice. Do you take the road less traveled or do you take the worn path of habit? If you continue to struggle with your weight and health, it’s most likely because you continue to walk down the same path day after day.
I suggest you make today the day that you change this pattern. There are so many things that you can’t control in this world, but what you eat and how you treat your body is absolutely under you control. If you are not as fit or happy as you would like to be, taking the road less traveled is exactly what you must do to create positive change in your life. Because, as that old saying so accurately states, “If you keep doing what you’ve always done, you’ll keep getting what you’ve always got.” Take the road less traveled today and you will end up somewhere much healthier, starting tomorrow!
Wishing You Great Health,
Dr. John H. Sklare
MY THOUGHTS
For health reasons, I took the 'road less traveled' today. I took the stairs (all of 5 flights). And walked. Counted 20,000 steps. No wonder people avoid this road.
Monday, April 25, 2011
Thursday, April 21, 2011
HEALTH TEST: C-reactive Protein (CRP)
C-REACTIVE PROTEIN (CRP)
FROM THE ARTICLE 'Decoding Your Health Test Results'
By Alice Lesch Kelly, Special to Lifescript
Published April 11, 2011
Reviewed By Edward C. Geehr, M.D.
C-Reactive Protein (CRP)
Your liver produces this protein, and levels rise when arteries are inflamed or swollen. It’s a sign of cardiovascular disease.
A test called the hs-CRP (highly sensitive C-Reactive Protein) measures how much CRP is in your blood. People with high levels have twice the risk of heart attacks than those with low levels, according to the American Heart Association.
What’s optimal: An hs-CRP level of less than 1.0 mg/L (milligrams per liter) indicates low risk; 1.0 to 3.0 mg/L means average risk.
What’s not: An hs-CRP level more than 3.0 mg/L indicates a high risk.
CRP levels too high? Get doctor-recommended tips for a healthy heart.
MY THOUGHTS
I've never heard of this. I'm not sure if I've never taken the test or the doctor never discussed it with me. I'm taking that as a good sign.
FROM THE ARTICLE 'Decoding Your Health Test Results'
By Alice Lesch Kelly, Special to Lifescript
Published April 11, 2011
Reviewed By Edward C. Geehr, M.D.
C-Reactive Protein (CRP)
Your liver produces this protein, and levels rise when arteries are inflamed or swollen. It’s a sign of cardiovascular disease.
A test called the hs-CRP (highly sensitive C-Reactive Protein) measures how much CRP is in your blood. People with high levels have twice the risk of heart attacks than those with low levels, according to the American Heart Association.
What’s optimal: An hs-CRP level of less than 1.0 mg/L (milligrams per liter) indicates low risk; 1.0 to 3.0 mg/L means average risk.
What’s not: An hs-CRP level more than 3.0 mg/L indicates a high risk.
CRP levels too high? Get doctor-recommended tips for a healthy heart.
MY THOUGHTS
I've never heard of this. I'm not sure if I've never taken the test or the doctor never discussed it with me. I'm taking that as a good sign.
Wednesday, April 20, 2011
EASING THE PAIN
Easing the Pain
Original Content | July 11, 2008
http://www.oprah.com/health/Know-Your-Body-Easing-the-Pain
There are some interesting genetic explorations that may provide more specific and targeted pain therapies in the future. The research in central (brain and spinal cord) pain mechanisms will help us to understand pain and perhaps lead the way to an objective assessment of this very important symptom. Until then, doctors recommend the following techniques for helping to ease your pain.
De-stressing
Mini-relaxations can be helpful for frequent de-stressing throughout the day. Techniques include taking a deep breath and blowing out through pursed or unpursed lips slowly to the count of 10. Children can pretend that they are blowing bubbles. Be aware that breath-holding and increased tension can increase pain. Here is an exercise that can demonstrate this point:
Make a fist and notice what happens to your breath. ... Most people hold their breath or breathe short, shallow breaths. Now make a fist and keep breathing. A fist is harder to make when the breath is allowed to flow in and out.
Repetitive relaxation
Focusing on a word, phrase or your breath for 10 to 20 minutes, once a day, can be helpful in balancing the stress caused by chronic pain and/or illness. Likewise, the use of relaxation tapes, prayers or activities such as yoga or Tai Chi can help relax the mind and body. Visualization and hypnosis techniques may help decrease pain symptoms or assist with relaxation.
These techniques all have the potential for eliciting the "relaxation response," a natural calming response that can be trained in humans. However, this repetitive focusing of your mind is not the same as "relaxing." Sleeping, reading a book, watching TV or listening to music will not produce the same results as this repetitive focusing of the mind.
Create a flare-up plan
People with chronic pain will have flare-ups, a worsening of their pain. Preparing for this inevitable event helps get through it. There are several ways that this can be approached. Writing down your pain treatment plans for the "everyday" pain and the flare-up pain can assist with assuring confidence that you can get through this. Identifying more than just medications to get through a flare and making those plans very detailed can give you the control back. For example:
•Medication: What medication and dose
•Call a friend: Who and their phone number
•Watch a movie: Which one and where to get it
•Stretch: Which exercises
•Lie down: How long and do what
Pacing activities
People in chronic pain must do their activities differently than when they weren't in pain. If they do, they will find that they can eventually be more active and have less pain. External cueing of uptime and downtime activities is important. Using a timer, for example, is helpful in the beginning.
A good example is a person with back pain who determines that standing increases pain after 15 minutes and sitting brings it back to baseline. They then rearrange their daily activities to alternate standing for 15 minutes with sitting for 20 minutes.
Aerobic exercise
Aerobic exercise, which requires oxygen, elevates heart rate through sustained movements of the body at moderate intensity. Activities such as brisk walking, swimming and stationary bicycling are considered aerobic exercise. There is a long list of diseases associated with a sedentary lifestyle, e.g., heart disease, obesity and osteoporosis. The risk of developing these disorders can be reduced by regular aerobic exercise. Being in pain doesn't mean you should neglect overall health and well-being.
For people in pain, water exercises can be especially relaxing because you lose about 70 percent of gravity's effect in water. Since movement is so much easier in water, there's a tendency to exercise longer and harder. It's always best to start out low and slow.
Journaling
Writing can be very therapeutic and doesn't need to be shared with anyone to have powerful effects. The narrative repair is the name given to the technique of writing about stressful or traumatic events. Writing in a diary or journaling is certainly not new, but research into the powerful healing effects of putting words down on paper is. There appears to be an evolving process as an individual continues to write, the narrative repair, that is associated with bringing coherence or meaning to a traumatic or life-changing experience. Bringing meaning to the pain experience can be an important step to healing, decreasing long-term disability or making peace with death.
MY THOUGHTS
I can only imagine how difficult chronic pain can be. And I can only pray that none of us will experience it.
Original Content | July 11, 2008
http://www.oprah.com/health/Know-Your-Body-Easing-the-Pain
There are some interesting genetic explorations that may provide more specific and targeted pain therapies in the future. The research in central (brain and spinal cord) pain mechanisms will help us to understand pain and perhaps lead the way to an objective assessment of this very important symptom. Until then, doctors recommend the following techniques for helping to ease your pain.
De-stressing
Mini-relaxations can be helpful for frequent de-stressing throughout the day. Techniques include taking a deep breath and blowing out through pursed or unpursed lips slowly to the count of 10. Children can pretend that they are blowing bubbles. Be aware that breath-holding and increased tension can increase pain. Here is an exercise that can demonstrate this point:
Make a fist and notice what happens to your breath. ... Most people hold their breath or breathe short, shallow breaths. Now make a fist and keep breathing. A fist is harder to make when the breath is allowed to flow in and out.
Repetitive relaxation
Focusing on a word, phrase or your breath for 10 to 20 minutes, once a day, can be helpful in balancing the stress caused by chronic pain and/or illness. Likewise, the use of relaxation tapes, prayers or activities such as yoga or Tai Chi can help relax the mind and body. Visualization and hypnosis techniques may help decrease pain symptoms or assist with relaxation.
These techniques all have the potential for eliciting the "relaxation response," a natural calming response that can be trained in humans. However, this repetitive focusing of your mind is not the same as "relaxing." Sleeping, reading a book, watching TV or listening to music will not produce the same results as this repetitive focusing of the mind.
Create a flare-up plan
People with chronic pain will have flare-ups, a worsening of their pain. Preparing for this inevitable event helps get through it. There are several ways that this can be approached. Writing down your pain treatment plans for the "everyday" pain and the flare-up pain can assist with assuring confidence that you can get through this. Identifying more than just medications to get through a flare and making those plans very detailed can give you the control back. For example:
•Medication: What medication and dose
•Call a friend: Who and their phone number
•Watch a movie: Which one and where to get it
•Stretch: Which exercises
•Lie down: How long and do what
Pacing activities
People in chronic pain must do their activities differently than when they weren't in pain. If they do, they will find that they can eventually be more active and have less pain. External cueing of uptime and downtime activities is important. Using a timer, for example, is helpful in the beginning.
A good example is a person with back pain who determines that standing increases pain after 15 minutes and sitting brings it back to baseline. They then rearrange their daily activities to alternate standing for 15 minutes with sitting for 20 minutes.
Aerobic exercise
Aerobic exercise, which requires oxygen, elevates heart rate through sustained movements of the body at moderate intensity. Activities such as brisk walking, swimming and stationary bicycling are considered aerobic exercise. There is a long list of diseases associated with a sedentary lifestyle, e.g., heart disease, obesity and osteoporosis. The risk of developing these disorders can be reduced by regular aerobic exercise. Being in pain doesn't mean you should neglect overall health and well-being.
For people in pain, water exercises can be especially relaxing because you lose about 70 percent of gravity's effect in water. Since movement is so much easier in water, there's a tendency to exercise longer and harder. It's always best to start out low and slow.
Journaling
Writing can be very therapeutic and doesn't need to be shared with anyone to have powerful effects. The narrative repair is the name given to the technique of writing about stressful or traumatic events. Writing in a diary or journaling is certainly not new, but research into the powerful healing effects of putting words down on paper is. There appears to be an evolving process as an individual continues to write, the narrative repair, that is associated with bringing coherence or meaning to a traumatic or life-changing experience. Bringing meaning to the pain experience can be an important step to healing, decreasing long-term disability or making peace with death.
MY THOUGHTS
I can only imagine how difficult chronic pain can be. And I can only pray that none of us will experience it.
Sunday, April 17, 2011
WHAT ABOUT YOUR CHOLESTEROL?
WHAT ABOUT YOUR CHOLESTEROL HEALTH TEST?
FROM THE ARTICLE 'Decoding Your Health Test Results'
By Alice Lesch Kelly, Special to Lifescript
Published April 11, 2011
Reviewed By Edward C. Geehr, M.D.
Cholesterol
The body needs some of this waxy, fatty substance to help it make hormones and vitamin D, for example. But too much cholesterol can accumulate on your arterial walls and “lead to heart attacks and strokes,” Wright says.
Your body produces two kinds of cholesterol: HDL, or “high-density lipoprotein,” is good for you because it helps keep arteries clear. The higher this number, the lower your risk of heart disease.
Bad cholesterol, or LDL or “low-density lipoprotein,” can build up in arteries and form plaque, a hard substance that can slow or block blood flow. The bigger the LDL reading, the higher your cardiac disease risk.
Two other types of bad cholesterol, triglycerides and Lp(a) cholesterol, also contribute to arterial plaque buildup.
Learn how to lower your cholesterol levels.
What’s optimal: Total blood cholesterol should be below 200 mg/dL (which means milligrams per deciliter of blood).
HDL should be over 50 for women
LDL, less than 100 is optimal; 100-129 is near-optimal
What’s not: Total blood cholesterol of 200-239 is borderline high; over 240 is high.
HDL: below 50 for women
LDL: 130-159 is borderline high; 160-189 is high; 190 or above is very high
MY THOUGHTS
Serious, huh? Scary how anything as simple as (wrong) fat deposits can lead to a deadly heart attack.
FROM THE ARTICLE 'Decoding Your Health Test Results'
By Alice Lesch Kelly, Special to Lifescript
Published April 11, 2011
Reviewed By Edward C. Geehr, M.D.
Cholesterol
The body needs some of this waxy, fatty substance to help it make hormones and vitamin D, for example. But too much cholesterol can accumulate on your arterial walls and “lead to heart attacks and strokes,” Wright says.
Your body produces two kinds of cholesterol: HDL, or “high-density lipoprotein,” is good for you because it helps keep arteries clear. The higher this number, the lower your risk of heart disease.
Bad cholesterol, or LDL or “low-density lipoprotein,” can build up in arteries and form plaque, a hard substance that can slow or block blood flow. The bigger the LDL reading, the higher your cardiac disease risk.
Two other types of bad cholesterol, triglycerides and Lp(a) cholesterol, also contribute to arterial plaque buildup.
Learn how to lower your cholesterol levels.
What’s optimal: Total blood cholesterol should be below 200 mg/dL (which means milligrams per deciliter of blood).
HDL should be over 50 for women
LDL, less than 100 is optimal; 100-129 is near-optimal
What’s not: Total blood cholesterol of 200-239 is borderline high; over 240 is high.
HDL: below 50 for women
LDL: 130-159 is borderline high; 160-189 is high; 190 or above is very high
MY THOUGHTS
Serious, huh? Scary how anything as simple as (wrong) fat deposits can lead to a deadly heart attack.
Saturday, April 16, 2011
UNDERSTANDING YOUR HEALTH TEST: BLOOD PRESSURE
WHAT YOUR HEALTH TEST RESULTS MEAN: BLOOD PRESSURE
from the article 'Decoding Your Health Test Results'
By Alice Lesch Kelly, Special to Lifescript
Published April 11, 2011
Reviewed By Edward C. Geehr, M.D.
Your doctor ordered a blood test. But do you understand the results? Or if you’re bordering on a heart attack, diabetes or underactive thyroid? We asked the experts to explain those critical numbers – and what they say about your health...
You look and feel great, but are you really in tip-top health? Routine medical tests can tell you – if you know how to interpret the results.
“A person who understands the significance of tests and results is better able to make decisions about their care,” says cardiologist Janet Wright, M.D.
Read on to find out which tests you need, what’s being measured and the next steps to take if you don’t ace the exam.
1. Blood Pressure
Blood pressure is simply a measurement of the force of blood pushing against artery walls as your heart pumps blood through the body.
Your doctor will read off two numbers. The top, or systolic, is the pressure that occurs when your heart beats. The bottom, or diastolic, measures pressure when your ticker rests between beats.
If your blood pressure is higher than normal, you have hypertension, which “damages arteries, leading to strokes, kidney failure, blindness and heart attacks,” Wright says.
What’s optimal: 120/80 mmHg. (That stands for millimeters of mercury, which is used to measure blood pressure.)
What’s not: A top number over 140 or a bottom number higher than 90 indicate high blood pressure.
A systolic number of 120-139 or a diastolic of 80-89 suggests pre-hypertension, which means you’re likely to end up with high blood pressure if you don’t exercise more or change your diet.
Some people have low blood pressure, but this is a problem only if it causes fainting or dizziness.
MY THOUGHTS
I don't think I have heard this health explained quite as clear as this. Hope this helps you gauge how healthy or sick (I hope not) your blood pressure is.
from the article 'Decoding Your Health Test Results'
By Alice Lesch Kelly, Special to Lifescript
Published April 11, 2011
Reviewed By Edward C. Geehr, M.D.
Your doctor ordered a blood test. But do you understand the results? Or if you’re bordering on a heart attack, diabetes or underactive thyroid? We asked the experts to explain those critical numbers – and what they say about your health...
You look and feel great, but are you really in tip-top health? Routine medical tests can tell you – if you know how to interpret the results.
“A person who understands the significance of tests and results is better able to make decisions about their care,” says cardiologist Janet Wright, M.D.
Read on to find out which tests you need, what’s being measured and the next steps to take if you don’t ace the exam.
1. Blood Pressure
Blood pressure is simply a measurement of the force of blood pushing against artery walls as your heart pumps blood through the body.
Your doctor will read off two numbers. The top, or systolic, is the pressure that occurs when your heart beats. The bottom, or diastolic, measures pressure when your ticker rests between beats.
If your blood pressure is higher than normal, you have hypertension, which “damages arteries, leading to strokes, kidney failure, blindness and heart attacks,” Wright says.
What’s optimal: 120/80 mmHg. (That stands for millimeters of mercury, which is used to measure blood pressure.)
What’s not: A top number over 140 or a bottom number higher than 90 indicate high blood pressure.
A systolic number of 120-139 or a diastolic of 80-89 suggests pre-hypertension, which means you’re likely to end up with high blood pressure if you don’t exercise more or change your diet.
Some people have low blood pressure, but this is a problem only if it causes fainting or dizziness.
MY THOUGHTS
I don't think I have heard this health explained quite as clear as this. Hope this helps you gauge how healthy or sick (I hope not) your blood pressure is.
Tuesday, April 12, 2011
DEALING WITH CHRONIC PAIN
Dealing with Chronic Pain
By Margaret A. Caudill-Slosberg, MD
Original Content | July 15, 2003
http://www.oprah.com/health/Know-Your-Body-Dealing-with-Chronic-Pain
Chronic pain is a very serious health concern that affects more than 50 million Americans. Chronic pain is defined as pain that persists a month or more beyond what is considered normal for recovery from an injury or illness, or that goes on for months or years because of a chronic condition.
Just a few of the diseases associated with chronic pain include: arthritis, nerve damage, cancer, fibromyalgia, diabetic neuropathy, carpal tunnel syndrome, sciatica, shingles, phantom limb pain and coronary artery disease. Sometimes pain persists for reasons that are not clear. This sort of pain is related to a "broken" pain system and does not respond well to medications normally used for acute pain.
Depending upon its severity, chronic pain can cause all kinds of devastation if the person suffering has no confidence that she/he can control or manage it. The first principle of controlling pain is to seek medical advice regarding the cause. When the cause has been determined, or when the more serious causes like cancer or infection have been eliminated from the list of possible culprits, you can begin to deal with the realities of your particular problem. Reflecting on your responses to the following questions will help you and your health care provider determine the cause:
•When did it start?
•How long has it been?
•What makes it better?
•What makes it worse?
•What have you done to alleviate it thus far?
•Describe the quality of the pain: burning, aching, sharp, or throbbing can be very helpful in making a diagnosis.
•Acknowledging the emotional response is also helpful. Are you fearful, anxious, or angry?
MY THOUGHTS
I didn't know that shingles can cause chronic pain. But that's the least of my worries. I had it once a couple of years ago and so far has been free from it. I'm anxious about carpal tunnel syndrome. My right hand (and wrist) takes a lot of beating. I have to re-learn using the mouse with my left hand to lessen the pressure. Working on the computer for hours is not helping. Not at all.
By Margaret A. Caudill-Slosberg, MD
Original Content | July 15, 2003
http://www.oprah.com/health/Know-Your-Body-Dealing-with-Chronic-Pain
Chronic pain is a very serious health concern that affects more than 50 million Americans. Chronic pain is defined as pain that persists a month or more beyond what is considered normal for recovery from an injury or illness, or that goes on for months or years because of a chronic condition.
Just a few of the diseases associated with chronic pain include: arthritis, nerve damage, cancer, fibromyalgia, diabetic neuropathy, carpal tunnel syndrome, sciatica, shingles, phantom limb pain and coronary artery disease. Sometimes pain persists for reasons that are not clear. This sort of pain is related to a "broken" pain system and does not respond well to medications normally used for acute pain.
Depending upon its severity, chronic pain can cause all kinds of devastation if the person suffering has no confidence that she/he can control or manage it. The first principle of controlling pain is to seek medical advice regarding the cause. When the cause has been determined, or when the more serious causes like cancer or infection have been eliminated from the list of possible culprits, you can begin to deal with the realities of your particular problem. Reflecting on your responses to the following questions will help you and your health care provider determine the cause:
•When did it start?
•How long has it been?
•What makes it better?
•What makes it worse?
•What have you done to alleviate it thus far?
•Describe the quality of the pain: burning, aching, sharp, or throbbing can be very helpful in making a diagnosis.
•Acknowledging the emotional response is also helpful. Are you fearful, anxious, or angry?
MY THOUGHTS
I didn't know that shingles can cause chronic pain. But that's the least of my worries. I had it once a couple of years ago and so far has been free from it. I'm anxious about carpal tunnel syndrome. My right hand (and wrist) takes a lot of beating. I have to re-learn using the mouse with my left hand to lessen the pressure. Working on the computer for hours is not helping. Not at all.
Thursday, April 7, 2011
ARE YOU AN ADHD ADULT
Are You an ADHD Adult?
It’s Not Just a Kids' Disorder
By Edward C. Geehr, M.D., Lifescript Chief Medical Officer
Published April 03, 2011
Got the lunches made. Oops, forgot to let the dog out. Need to pick up the dry cleaning. Anyone seen my keys? If these scatterbrained thoughts are a part of your everyday life, you may be one of the estimated 6-15 million adults with ADHD.
Your inattention and restlessness may not just be your quirky personality. You could have ADHD (attention-deficit/hyperactivity disorder), a behavioral disorder that's mostly associated with unruly children. In fact, about 65% of children with ADHD carry the disorder into adulthood, making it an adult problem too.
Although ADHD adults may have better coping skills than they had as children, it's still a struggle to get through the day. Not only does ADHD interfere with organizing and completing daily tasks, but adults with the disorder are also prone to depression, anxiety, forgetfulness, even an increased risk of divorce and car accidents.
Even simple duties may demand great concentration and effort. In part, that’s because ADHD adults are easily distracted by sound, sight or touch. Whatever the stimulus, they're often knocked off course by even minor distractions.
Symptoms of ADHD
The three main symptoms of ADHD are inattention, hyperactivity and impulsive behavior.
The symptoms of inattention include:
Losing track of thoughts or focus in the middle of tasks
Missing details or making careless mistakes
Inability to complete work assignments
Forgetfulness
Difficulty following instructions
MY THOUGHTS
I am such a busybody I thought I might have ADHD. This article confirms I'm simply hyperactive. My focus is great. I hardly miss details. I complete work assignments and can still follow instructions to the letter. I can't remember some names and dates but I doubt I can be called forgetful.
It’s Not Just a Kids' Disorder
By Edward C. Geehr, M.D., Lifescript Chief Medical Officer
Published April 03, 2011
Got the lunches made. Oops, forgot to let the dog out. Need to pick up the dry cleaning. Anyone seen my keys? If these scatterbrained thoughts are a part of your everyday life, you may be one of the estimated 6-15 million adults with ADHD.
Your inattention and restlessness may not just be your quirky personality. You could have ADHD (attention-deficit/hyperactivity disorder), a behavioral disorder that's mostly associated with unruly children. In fact, about 65% of children with ADHD carry the disorder into adulthood, making it an adult problem too.
Although ADHD adults may have better coping skills than they had as children, it's still a struggle to get through the day. Not only does ADHD interfere with organizing and completing daily tasks, but adults with the disorder are also prone to depression, anxiety, forgetfulness, even an increased risk of divorce and car accidents.
Even simple duties may demand great concentration and effort. In part, that’s because ADHD adults are easily distracted by sound, sight or touch. Whatever the stimulus, they're often knocked off course by even minor distractions.
Symptoms of ADHD
The three main symptoms of ADHD are inattention, hyperactivity and impulsive behavior.
The symptoms of inattention include:
Losing track of thoughts or focus in the middle of tasks
Missing details or making careless mistakes
Inability to complete work assignments
Forgetfulness
Difficulty following instructions
MY THOUGHTS
I am such a busybody I thought I might have ADHD. This article confirms I'm simply hyperactive. My focus is great. I hardly miss details. I complete work assignments and can still follow instructions to the letter. I can't remember some names and dates but I doubt I can be called forgetful.
Sunday, April 3, 2011
WAYS TO LOWER OSTEO RISK
8 Easy Ways to Lower Your Osteoporosis Risk
Building Bone Health Is as Simple as Going Outside
By Ellen Baskin, Special to Lifescript
Published February 11, 2011
Reviewed By Edward C. Geehr, M.D
It’s never too early – or late – to build stronger bones. In fact, making smart choices now can lower your osteoporosis risk. Read on for 8 expert tips…
If you smoke, drink soda and skip workouts, you could be increasing your osteoporosis risk without even knowing it.
“Younger women should realize that lifestyle choices they’re making now could affect future bone health,” says Judi Chervenak, M.D., a gynecologist and reproductive endocrinologist in the department of obstetrics & gynecology and women’s health at Montefiore Medical Center in New York City.
Fortunately, a few simple steps can ward off osteoporosis and fractures – and reverse bone erosion you may already have.
Here are 8 expert tips for building stronger bones:
1. Stop smoking.
Smoking is at the top of every doctor’s “don’t” list because it causes lung cancer. It can also weaken bones.
“Smoking has been linked to lower rates of estrogen, which puts women at risk for lower bone density,” Chervenak says.
Lighting up can also trigger earlier menopause, although “no one can say why this happens,” she says.
“Bone loss is most significant in the first 5-8 years of perimenopause [the period before menopause],” she adds.
Decreased bone density in smokers can be tied to other lifestyle factors too. Smokers are often thinner and drink more alcohol, both of which contribute to bone erosion.
But here’s the good news: If you quit smoking today, your bone density could inprove in just one year, according to a 2006 study published in the Journal of Women’s Health and conducted by the University of Connecticut and the Veterans Affairs’ Connecticut Healthcare System.
2. Take calcium with vitamin D.
A daily dose of calcium is essential for healthy bones.
“Calcium constantly flows in and out of bones to the bloodstream,” explains Pauline Camacho, M.D., director of Loyola University Chicago Osteoporosis and Metabolic Bone Disease Center.
If you have a calcium deficiency, “your system takes what it needs from the bones’ stored supply of the mineral, which can lead to bone erosion,” she explains.
The best way to increase your body’s calcium absorption is with vitamin D. Without it, much of the calcium you ingest could be wasted.
Sunlight is the most natural way to get vitamin D. Your body manufactures it when skin is exposed to ultraviolet rays.
Up to a half hour outside each day may be sufficient for most women, according to the National Institutes of Health (NIH), although guidelines vary based on factors such as SPF usage.
If you’re light-skinned and worry about skin cancer, spread out your sun exposure across three 10-minute periods a day. And avoid sun from 10 a.m.-2 p.m., when it's the strongest.
You can also get vitamin D through food sources, including saltwater fish and packaged goods labeled “vitamin-D fortified.” Fish-oil supplements work too. Look for vitamin supplements containing cholecalciferol (vitamin D3), which is considered most effective for raising D levels.
The recommended daily D allowance is 600 international units (IU).
Read our article Are You Deficient in Vitamin D? to learn more about this important nutrient.
3. Check your meds.
Corticosteroids, such as prednisone, cholesterol-lowering drugs and immunosuppressants, can inhibit the body’s ability to absorb minerals, including calcium.
Proton-pump inhibitors, which help control acid reflux, can also increase osteoporosis risk.
These medications eliminate stomach acidity, which is needed to absorb calcium, says Emily Fine, M.D., an obstetrician and gynecologist in private practice in Connecticut and assistant clinical professor at Yale Medical School.
People suffering from acid reflux often take proton-pump inhibitors daily, even if they’re not experiencing symptoms, Fine says. If that’s the case, ask your doctor if you can cut the dosage.
Injectable birth control (such as Depo Provera) has also been linked to lower bone density, because it decreases estrogen levels.
Eating calcium-rich foods or taking supplements can reverse the problem, according to a 2010 University of Texas study published in Obstetrics & Gynecology. And once you go off injectable birth control, this risk goes away.
4. Lighten up on coffee.
Drinking 2-3 cups of coffee a day can weaken bones. That’s because caffeine interferes with calcium absorption, particularly as women age.
If you’re not ready to go cold turkey, take these steps:
* Be sure to get at least the daily recommended calcium intake (1,000 mg for women ages 19-50).
* Add skim milk to your coffee. Fat-free milk has more calcium than whole milk, according to the NIH.
5. Put down the cola.
More damaging to bone health than caffeine is phosphoric acid – a chemical additive that gives cola its tangy flavor and keeps it from going flat.
In women, cola consumption was linked to lower bone-mineral density in the spine and hip, according to a 2006 Tufts University study published in the American Journal of Clinical Nutrition.
Blame phosphoric acid, found in most brown colas but not many other carbonated soft drinks. The compound binds to calcium in the stomach, preventing it from being absorbed into the bloodstream.
Get your fizzy fix by switching to clear soft drinks or mineral water. But first check the label; phosphoric acid is sometimes added for extra bubbles.
6. Cut down on alcohol.
“If you drink two or more alcoholic beverages a day, you could be putting bones at risk,” Camacho says.
Plus, being tipsy increases your risk of falls and bone fractures. Limit these damaging effects by eliminating alcohol or cutting back.
“One glass of red wine at dinner is fine if you’re eating properly and getting the calcium your body needs,” Camacho says.
7. Choose bone-healthy foods.
Milk and other dairy products aren’t the only calcium-rich foods.
“To assimilate calcium into bone, you need vitamin K, magnesium and a range of trace minerals,” says Debra Brammer, N.D., associate clinical dean of naturopathic medicine at Bastyr University in Washington.
You’ll find these in leafy greens such as kale, Swiss chard, collard greens, and other vegetables like Brussels sprouts and broccoli.
“Mix greens into soups and stews or just toss in oil and garlic and stir-fry,” Brammer says.
8. Get moving.
Exercise doesn’t prevent low bone density, but “it can improve posture and strengthen muscles, which are good secondary benefits,” says gynecologist Chervenak.
Weight-bearing exercises, like swimming, walking or lifting weights, are best for reducing osteoporosis risk.
“Any [activity] that pulls muscle away from bone and builds muscle mass is important, since women with good muscle structure are less likely to fracture if they fall,” Chervenak says.
Brammer suggests deep-water aerobics, because you’re supported by water and can get great resistance with small motions.
But just about any exercise that works arm and leg muscles, combined with back exercises that strengthen the spine, will help prevent osteoporosis-related dowager’s hump in the upper spine.
Your best bet to ward off osteoporosis? A daily 30-minute walk outside, where you’ll get exercise and a daily dose of vitamin D.
Make it a family event to set a good example for your daughters on the importance of bone health.
What’s Your Supplement IQ?
You know that taking calcium supplements can help build strong bones when you don't eat enough dairy foods, but do you really know all that you should about supplements? Beyond the world of basic nutrition, there's a different solar system of weird, wacky and wonderful facts about vitamins, minerals and herbs. Here's your chance to find out how much you know: Test your IQ with this supplement quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
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The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Lifescript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by Lifescript is solely at your own risk.
MY THOUGHTS
So many things to give up. If you're not willing (or unable) to do so, just remember the 'Law of the Harvest'. What you sow is what you reap. No sowing, no reaping. Unlike school, we can't cram to be healthy.
Building Bone Health Is as Simple as Going Outside
By Ellen Baskin, Special to Lifescript
Published February 11, 2011
Reviewed By Edward C. Geehr, M.D
It’s never too early – or late – to build stronger bones. In fact, making smart choices now can lower your osteoporosis risk. Read on for 8 expert tips…
If you smoke, drink soda and skip workouts, you could be increasing your osteoporosis risk without even knowing it.
“Younger women should realize that lifestyle choices they’re making now could affect future bone health,” says Judi Chervenak, M.D., a gynecologist and reproductive endocrinologist in the department of obstetrics & gynecology and women’s health at Montefiore Medical Center in New York City.
Fortunately, a few simple steps can ward off osteoporosis and fractures – and reverse bone erosion you may already have.
Here are 8 expert tips for building stronger bones:
1. Stop smoking.
Smoking is at the top of every doctor’s “don’t” list because it causes lung cancer. It can also weaken bones.
“Smoking has been linked to lower rates of estrogen, which puts women at risk for lower bone density,” Chervenak says.
Lighting up can also trigger earlier menopause, although “no one can say why this happens,” she says.
“Bone loss is most significant in the first 5-8 years of perimenopause [the period before menopause],” she adds.
Decreased bone density in smokers can be tied to other lifestyle factors too. Smokers are often thinner and drink more alcohol, both of which contribute to bone erosion.
But here’s the good news: If you quit smoking today, your bone density could inprove in just one year, according to a 2006 study published in the Journal of Women’s Health and conducted by the University of Connecticut and the Veterans Affairs’ Connecticut Healthcare System.
2. Take calcium with vitamin D.
A daily dose of calcium is essential for healthy bones.
“Calcium constantly flows in and out of bones to the bloodstream,” explains Pauline Camacho, M.D., director of Loyola University Chicago Osteoporosis and Metabolic Bone Disease Center.
If you have a calcium deficiency, “your system takes what it needs from the bones’ stored supply of the mineral, which can lead to bone erosion,” she explains.
The best way to increase your body’s calcium absorption is with vitamin D. Without it, much of the calcium you ingest could be wasted.
Sunlight is the most natural way to get vitamin D. Your body manufactures it when skin is exposed to ultraviolet rays.
Up to a half hour outside each day may be sufficient for most women, according to the National Institutes of Health (NIH), although guidelines vary based on factors such as SPF usage.
If you’re light-skinned and worry about skin cancer, spread out your sun exposure across three 10-minute periods a day. And avoid sun from 10 a.m.-2 p.m., when it's the strongest.
You can also get vitamin D through food sources, including saltwater fish and packaged goods labeled “vitamin-D fortified.” Fish-oil supplements work too. Look for vitamin supplements containing cholecalciferol (vitamin D3), which is considered most effective for raising D levels.
The recommended daily D allowance is 600 international units (IU).
Read our article Are You Deficient in Vitamin D? to learn more about this important nutrient.
3. Check your meds.
Corticosteroids, such as prednisone, cholesterol-lowering drugs and immunosuppressants, can inhibit the body’s ability to absorb minerals, including calcium.
Proton-pump inhibitors, which help control acid reflux, can also increase osteoporosis risk.
These medications eliminate stomach acidity, which is needed to absorb calcium, says Emily Fine, M.D., an obstetrician and gynecologist in private practice in Connecticut and assistant clinical professor at Yale Medical School.
People suffering from acid reflux often take proton-pump inhibitors daily, even if they’re not experiencing symptoms, Fine says. If that’s the case, ask your doctor if you can cut the dosage.
Injectable birth control (such as Depo Provera) has also been linked to lower bone density, because it decreases estrogen levels.
Eating calcium-rich foods or taking supplements can reverse the problem, according to a 2010 University of Texas study published in Obstetrics & Gynecology. And once you go off injectable birth control, this risk goes away.
4. Lighten up on coffee.
Drinking 2-3 cups of coffee a day can weaken bones. That’s because caffeine interferes with calcium absorption, particularly as women age.
If you’re not ready to go cold turkey, take these steps:
* Be sure to get at least the daily recommended calcium intake (1,000 mg for women ages 19-50).
* Add skim milk to your coffee. Fat-free milk has more calcium than whole milk, according to the NIH.
5. Put down the cola.
More damaging to bone health than caffeine is phosphoric acid – a chemical additive that gives cola its tangy flavor and keeps it from going flat.
In women, cola consumption was linked to lower bone-mineral density in the spine and hip, according to a 2006 Tufts University study published in the American Journal of Clinical Nutrition.
Blame phosphoric acid, found in most brown colas but not many other carbonated soft drinks. The compound binds to calcium in the stomach, preventing it from being absorbed into the bloodstream.
Get your fizzy fix by switching to clear soft drinks or mineral water. But first check the label; phosphoric acid is sometimes added for extra bubbles.
6. Cut down on alcohol.
“If you drink two or more alcoholic beverages a day, you could be putting bones at risk,” Camacho says.
Plus, being tipsy increases your risk of falls and bone fractures. Limit these damaging effects by eliminating alcohol or cutting back.
“One glass of red wine at dinner is fine if you’re eating properly and getting the calcium your body needs,” Camacho says.
7. Choose bone-healthy foods.
Milk and other dairy products aren’t the only calcium-rich foods.
“To assimilate calcium into bone, you need vitamin K, magnesium and a range of trace minerals,” says Debra Brammer, N.D., associate clinical dean of naturopathic medicine at Bastyr University in Washington.
You’ll find these in leafy greens such as kale, Swiss chard, collard greens, and other vegetables like Brussels sprouts and broccoli.
“Mix greens into soups and stews or just toss in oil and garlic and stir-fry,” Brammer says.
8. Get moving.
Exercise doesn’t prevent low bone density, but “it can improve posture and strengthen muscles, which are good secondary benefits,” says gynecologist Chervenak.
Weight-bearing exercises, like swimming, walking or lifting weights, are best for reducing osteoporosis risk.
“Any [activity] that pulls muscle away from bone and builds muscle mass is important, since women with good muscle structure are less likely to fracture if they fall,” Chervenak says.
Brammer suggests deep-water aerobics, because you’re supported by water and can get great resistance with small motions.
But just about any exercise that works arm and leg muscles, combined with back exercises that strengthen the spine, will help prevent osteoporosis-related dowager’s hump in the upper spine.
Your best bet to ward off osteoporosis? A daily 30-minute walk outside, where you’ll get exercise and a daily dose of vitamin D.
Make it a family event to set a good example for your daughters on the importance of bone health.
What’s Your Supplement IQ?
You know that taking calcium supplements can help build strong bones when you don't eat enough dairy foods, but do you really know all that you should about supplements? Beyond the world of basic nutrition, there's a different solar system of weird, wacky and wonderful facts about vitamins, minerals and herbs. Here's your chance to find out how much you know: Test your IQ with this supplement quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Lifescript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by Lifescript is solely at your own risk.
MY THOUGHTS
So many things to give up. If you're not willing (or unable) to do so, just remember the 'Law of the Harvest'. What you sow is what you reap. No sowing, no reaping. Unlike school, we can't cram to be healthy.
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