10 Essential Health Tips

Brittle Bones: An Issue For All Ages.

Good Bone Health Is Important For People Of All Ages.

Osteoporosis literally means porous bones. Lacking enough calcium, bones become increasingly fragile and susceptible to fractures --primarily in the wrist, spine and hips. Check your susceptibility by reviewing the factors that impact risk:

Your lifetime calcium intake
Peak bone mass is achieved by age 35-40. Take advantage of all of these years to build up your bones by getting the recommended level of calcium in your diet. Dairy products such as milk, yogurt and cheese are the primary dietary sources of calcium.

Gender
Women are at higher risk than men, especially after menopause because the normal bone loss that occurs with aging accelerates when estrogen levels plummet.

Heritage
White Caucasians of Northern European descent are at the highest level of risk, followed by Asians, Hispanics and with African Americans at the lowest risk.

Age
Bone loss increases with age.

Heredity
If osteoporosis runs in your family, you may be at risk. Osteoporosis can develop due to heredity and/or environmental factors. Lifestyle -- Chronic restrictive dieting, low activity levels, tobacco use and alcohol intake are linked with decreased bone mass.

What you can do:

Get on your feet
A regular exercise routine along with strength training preserve bone mass. Weight bearing exercises such as walking, running, squash, tennis, netball, etc. are great for maintaining bones. Include strength training at least twice a week for skeletal muscle support.

Bone up on nutrition
Most people know about the importance of calcium in bone structure. Getting 3 servings from the dairy group daily supplies around 800-1000 milligrams a day. If you or your stomach can't handle dairy foods, try eating small amounts of dairy with a meal, choose aged cheeses like cheddar, choose yogurt with active cultures, and choose other calcium containing foods such as calcium fortified juice, fortified soymilk, dark leafy greens, fortified oatmeal, fortified cereal, and dried figs. Other nutrients important for healthy bone structure include phosphorus, Vitamins C, D, K and minerals copper, magnesium, manganese and zinc. Ask your physician about a supplement if you think you may not be getting enough of these nutrients.

No matter what your age, if you think you may be at risk, discuss osteoporosis with your doctor.

10 Essential Health Tips

(The Basics to Practice Every Day)

He who has health has hope, and he who has hope has everything." -Arabian Proverb

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute spin class or pilates or Thai-fit. But that's great when you're up to it.

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise.

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the US Surgeon General announced that smoking was harmful to your health, we've been reducing our use of tobacco products that kill. Unfortunately recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

5. Protect Yourself from Pollution
Unlike many other parts of the world we are lucky enough to live in a pretty smog-free environment, so make sure you at least avoid smoke-filled rooms, and execising in high traffic areas / times. Exercising outdoors is fantastic, when the weather suits get outdoors.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't?

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life.

10. Choose Your Parents Well
Well The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you:

Follow these basic tips for healthy living and you can better control your own destiny