Healthy Bones For Seniors

Healthy Bones For Seniors

Did you know that your bones are alive? Bones are living, growing tissues that continue to be renewed. New bone is always being replaced, and it’s important to maintain your bone mass to avoid suffering bone loss.

Protecting your bones at any age is important, but it becomes increasingly crucial as you enter your senior years. For women, bone loss becomes an issue earlier on, usually once they reach menopause. This is because the hormone, estrogen, is on a rapid decline, and estrogen plays a part in protecting the bones. For men, they don’t start losing bone mass at the same rate as women until they are 65 years of age, usually the same time that testosterone levels start to fall. Like estrogen, testosterone is a bone-protecting hormone.

So what can you do to maintain your strong bones starting today?

First, it’s important to exercise and incorporate resistance training. Any type of exercise builds stronger bones, and once your peak bone mass is reached, exercising will maintain this bone mass so that you don’t start to lose it.
Better yet, exercise promotes better balance, improved posture and increased strength, all factors that will prevent falls or provide more cushion in the event that a fall does occur.

Resistance Training

Resistance training is an excellent way to keep your bones strong, so try incorporating lightweight dumbbells or resistance bands into your routines.


If you feel that these exercises would be too much for your body, consider Tai Chi, a Chinese exercise that encourages balance and coordination. Remember that exercise has the dual benefit of keeping your weight down, which also places less stress on the bones.

Calcium and Vitamin D

Second, in order for your bones to get the nutrients they need, they must be properly nourished with Vitamin D.
Vitamin D helps the body to absorb and use calcium, and calcium is responsible for growing and maintaining healthy bones.
Discuss with your doctor how much calcium you should be getting each day, and then incorporate milk and calcium-rich foods into your diet.

Examples of foods high in calcium include dairy products, some fish, tuna, eggs, green leafy vegetables, fortified cereals, whole grains and tofu.
At this stage in your life, your doctor may also suggest taking a Vitamin D supplement to prevent osteoporosis.
Another consideration you should take to maintain the strength of your bones is to protect them in the first place.

Preparing Your Home

As you grow older, areas in the home that may not have been a second thought before become potential hazards.
To avoid unexpected slips and falls, scan your home for hazards and take the necessary precautions to safeguard them.

Make sure area rugs are secured to the floor, install safety bars in the shower or tub, place nightlights in the hallway and avoid slippery floors.
If you have osteoporosis or walk with a cane or walker, you are more at risk for unexpected falls and need to be that much more diligent about safeguarding your home.

Alcohol and Tobacco

Finally, it’s important that you refrain from drinking and smoking. These behaviors have been linked to a decrease in bone mass, and they take a toll on the body at large, including the heart, arteries and organs.
After some time, drinking and smoking begin to obstruct the bones’ ability to renew themselves and therefore hinder bone formation.

Also be cautious with your intake of Vitamin A, as this vitamin in excess can actually harm bone formation. It’s believed that 25,000 milligrams is the maximum you should take and that Vitamin A in the form of retinol is the most damaging to bones.
Watching your intake of alcohol, nicotine and Vitamin A should be part of your overall approach to maintaining healthy bone mass.


Should You Ditch The Vitamin Supplements In The New Year



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One of the most popular New Year’s resolutions that thousands of people make each year is to improve their diet and start eating healthier foods. They decide to cut out the unhealthy snacks, start cooking their own meals and stock up on vitamin pills to boost their health. However, this last part is where so many people unwittingly get it wrong.

This article I will help explain why taking excessive vitamin supplements can be a mistake.


A Brief Introduction To Vitamins


Before I get into the rights and wrongs of vitamin supplements a bit of background information on the vitamins is required. The vitamins are a group of 13 health boosting nutrients. When you stick to the RDAs they can boost your vision, prevent numerous health disorders, promote healthy growth and much more.


However, when you exceed the RDAs these health benefits can be negated and vitamins can actually be very dangerous. Some of the negative symptoms of vitamin overdose include breathing difficulties, diarrhea, dry skin, headaches, muscle cramps, nausea, organ damage and much more.


What’s Wrong With Vitamin Supplements?


You are probably wondering what all the above has to do with vitamin supplements. Well next time you are planning to buy some take a look on the label at the % RDA section. You will probably be very surprised to see that some of these supplements contain a lot more than 100% of the RDA. In fact I have seen supplements that contain as much as 10,000% of the RDA for certain vitamins. Levels as high as this will almost definitely lead to the vitamin overdose symptoms discussed above and that’s before you even take into account the vitamins you are consuming naturally through your diet.


Additionally, the way vitamin supplements are produced means that toxic ingredients often get added and these can be very hazardous to yoru health. For example, this article reveals that one popular women’s multivitamin supplement contains dangerously high levels of lead.


What’s The Alternative?


The answer to this question is something that you probably eat every day – natural, wholesome food. Instead of looking for magic pills that can fix your diet you should be trying to make sure your diet is the best it can be. Natural vitamins are much safer than those found in multivitamins plus it is almost impossible to consume toxic levels of vitamins through natural foods alone.


How Can You Eat More Natural Vitamins?


As mentioned above, eating a diet that is full of natural, nutrient rich foods will give your body all the vitamins you need. However, I understand that going from a multivitamin every day to ditching them completely is a big transition so here are a few tips to help you out:


1) Eat Eggs At Least Twice A Week:- Eggs are an excellent source of vitamins B2, B5, B12 and D.


2) Eat Fish At Least Twice A Week:- Fish is a fantastic source of many different vitamins. For example, salmon contains high levels of B3, B6, B12 and D.


3) Eat Vegetables With Every Meal:- Different vegetables contain different vitamins. By making sure you are eating a mixture of vegetables with each meal you will supply your body with good amounts of each vitamin.


4) Snack On Fruits And Nuts Daily:- Like vegetables, different fruits and nuts give you different vitamins. By snacking on a range of fruits and nuts between meals you can make sure all your bases are covered.




I hope this article has proved a bit of an eye opener for you. Overdosing on vitamins is a very serious is; however, if you stick to just a single multivitamin per day and focus on eating healthier in the new year you should find yourself achieving more optimal health.



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Benefit From The Power Of Berries To Explode Into Your New Year

logan and mystery berries

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Berries are one of the most well recognized health foods on the planet. The term “berry benefits” gets around 50,000 Google searches each month. However, unlike a lot of health foods berries most definitely live up to the hype and should definitely be part of your New Year diet plans.


The Secret Health Boosting Nutrient In Berries


There are many reasons that berries are so good for you. They contain extremely high levels of the nutrients dietary fiber, managanese, vitamin C and vitamin K. However, many experts believe the reasons for berries health boosting properties is anthocyanins.


Anthocyanins are a group of flavonoids that are found exclusively in berries and have a number of impressive health benefits. For starters, they are very powerful antioxidants.

Antioxidants are substances that keep you safe from the dangerous free radicals which get released during oxygen based reactions. Additionally, the anthocyanins can keep your blood healthy and protect against a number of chronic diseases including cancer, diabetes and heart disease.


How Can You Eat More Berries?

Berries are one of the tastiest fruits around so adding them to your diet is not that difficult. However, if you are having problems fitting them in here are a few serving suggestions:


1) Berries And Yogurt:- Berries are a great way to flavour natural yogurt. For optimal taste, add the berries to the yogurt the night before and then leave them in the fridge overnight. This allows all the juices to soak into the yogurt and really enriches the flavour.


2) Berry Blast Fruit Salad:- To make this one get a selection of your favourite berries and place them all in a bowl. Then get one or more of your favourite berry juices, add them to the bowl and leave all the ingredients to soak overnight. I find that a mixture of 75% berries, 25% juice works best but have a play around and see what works for you.


3) Berry Smoothies:- If you have a blender then berry smoothies are a great way to mix it up. Simply put your ingredients in a blender, pour them into a cup and then enjoy. If you are struggling to come up with a recipe try blending half a cup of blueberries, half a cup of raspberries, half a cup of strawberries, half a cup of ice cubes, half a cup of yogurt, 1 banana and 1 cup of milk for a very tasty, berry filled smoothie. You can also get plenty more berry based smoothies at this website.



Eating more berries should be one of your main priorities in the New Year. If you follow the advice above you should have no problem unlocking their power and having your healthiest New Year ever.


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Make A Healthy Approach To Carbs A New Year Resolution

A diet rich in soy and whey protein, found in ...

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If “getting fit” and “lose weight” are two of your resolutions for the new year, then you should also consider adopting a healthy approach to carbs to your list of resolutions.

Many people head into January really excited about these resolutions but after a few months they have reverted back to their old habits. I believe one of the main reasons that people fail with New Year’s resolutions such as these is that they don’t properly integrate the changes into their lifestyle. The good news is that today I am going to help you be successful with your New Year’s resolutions of “getting fit” or “losing weight” by adopting a healthy approach to carbs.


What Are Carbohydrates?


If you are up to speed on the latest diet plans you have probably heard all about carbohydrates. One minute we should be avoiding them at all costs and then the next minute we should be filling our faces with them. But what do they actually do?


Carbohydrates only role in the body is to provide your body with its preferred source of energy. If you don’t eat any carbs your body can get energy from dietary fats or protein. However, carbohydrates are much easier to break down into energy so if they are available your body uses them first.


In addition to this, certain carbs are also a very good source of health boosting vitamins, minerals and phytonutrients. These are nutrients that your body requires in very small amounts. They have a long list of health benefits in the human body but overall they promote optimal health and ensure that everything inside your body is running as it should be.


Which Carbohydrates Are Healthy?


As I mentioned above, there are plenty of conflicting opinions when it comes to carbohydrates. So which carbs are healthy? The answer is – natural carbohydrates.


For example, a bar of chocolate contains carbohydrates but is not very healthy at all. A banana also contains carbs but is a much healthier choice. The key difference between the two is that chocolate bars are highly processed whilst bananas are all natural.


Natural carbohydrates sourced from fruits and vegetables are normally much lower in calories than processed carbs. Plus, they contain lots of vitamins, minerals and phytonutrients which are often stripped out of processed carbs.


How Can You Eat More Natural Carbohydrates?


The simple answer is to eat less processed products and eat more fruits and vegetables. However, it’s one thing to say it and quite another to actually do it. Here are a couple of tips that should help you along the way:


1) Make Sure Every Meal Contains At Least 1 Piece Of Fruit Or Veg:- If it’s breakfast time make sure you are having some fruit with your meal. If it’s lunch time make sure you’ve got some salad or steamed vegetables included. If it’s dinner time make sure you are fully incorporating vegetables into the dish. Doing this will supply your body with a healthy stream of natural carbohydrates right through the day.


2) Substitute An Unnatural Carbohydrate For A Natural Carbohydrate Each Day:- If you eat a chocolate bar and a bag of crisps every day, ditch one and replace it with an apple or an orange. Doing this will cut some calories out of your day and also increase your intake of vitamins, minerals and phytonutrients.


3) Find Fruits And Vegetables That You Like:- A lot of people make the blanket statement that they do not like fruits and vegetables. In a lot of cases this is simply not true – they have just not tried enough different types. So if you think you don’t like fruits and vegetables make a real effort this year to find fruits and vegetables that you do like. There are thousands of different fruits and vegetables out there so the chances that you cannot find at least one which you like are pretty slim. Once you have found some fruits and vegetables that you like follow the two steps above so that you are giving your body a regular supply of natural carbohydrates.




By adopting the healthy approach to carbohydrates discussed in this article you will achieve your New Year’s resolutions of “getting fitter” or “losing weight”. Natural carbs boost your fitness by giving your body the energy, vitamins, minerals and phytonutrients it needs to perform at 100%. They also help you lose weight as they are much lower in calories than processed carbohydrates.

Starting taking action and focus on the fruits and veggies, avoid the chocolate and soda and make this New Year the healthiest one ever.


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