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What is osteoporosis?

Osteoporosis is a thinning of the bones. Thinner bones are more fragile and can break easily.

How common is osteoporosis?

It’s most common in older women. In the United States, it affects almost 10 million people . More than 2 million men have osteoporosis. and 18 million more people  have “low bone density.” This increases their risk of breaking a bone.

How do I know if I have osteoporosis?

Often, you might not know until you break a bone.  The first sign that you’ve osteoporosis might  be that you become shorter.

How is osteoporosis diagnosed?

Your healthcare provider will ask questions like –  

•  Does anyone in your family have osteoporosis?

•  What medications are you taking?

•  Do you smoke?

•  Do you drink alcohol?

•  Have you ever had a broken bone?

Your provider will also check for any changes in your posture or your height.

Women will be asked when they have gone through menopause.

A bone density test called a DEXA scan tells about bone health. It can tell when somebody has osteoporosis.

Women 65 and older ought to be screened for osteoporosis. Screening for women at a higher risk for osteoporosis should begin at age 60.  

Can osteoporosis be prevented?

The best avoidance for osteoporosis is to build strong bones. Everybody, old or young, should –  

•  Be sure to eat a healthy and balanced diet.

•  Be certain to get enough calcium from the foods they eat or take calcium supplements.

•  Make sure to choose Low-fat milk, yogurt and cheeses; dark green leafy vegetables; sardines, salmon with bones; tofu; almonds. Make sure to look for calcium fortified juices and cereals.

•  Make sure to get enough Vitamin D from sunlight or from fortified foods like milk.

•  Do weight-bearing activities like walking and dancing. These can help to keep bones healthy.

•  Stop use of tobacco.

•  Limit the amount of alcohol they drink.

Are there treatments for osteoporosis?

The primary goal of treatment is to prevent a broken bone.

Eating a balanced and healthful diet that includes enough calcium and vitamin D will help.

Doing weight-bearing activities will also help.

Your provider may prescribe medications to slow bone loss and increase bone strength.

How can I prevent a fall? Making simple changes in your home can help prevent a fall.

•  Make sure to keep rooms well lighted and use a night light.

•  Wear your glasses.

•  Do not let things pile up on the floor.

•  Do not use throw rugs.

•  Wear shoes with rubber soles and low heels.

•  Be certain to use a cane or walker if you are unsteady when you walk.

•  Make certain to use a rubber mat in the bath tub.

Talk with your Healthcare Team if you’ve specific questions or concerns.

Exercise has many health benefits. Exercise can help –  

•  reduce the risk of heart disease

•  reduce risk of Type 2 diabetes

•  with weight control

•  prevent bone loss

•  strengthen muscles and improve balance

•  boost energy levels

You will feel better and improve your health.

Aim for 30 minutes of activity five or more days a week. You can do activities like walking, swimming or even gardening. When getting started, you can do 10 minutes at a time a few times throughout the day.

Make sure to keep it easy, keep it simple and keep it new. Attempt different things. It might be easier to be active if you exercise with friends. Think about joining your spouse, neighbor or child for a regular walk.

Make sure to set realistic and safe goals. Then work toward your goal.

Reward yourself as you reachyour objectives.

Be active safely

Start out slowly. Increase your activity over weeks, not days. You’ll improve your strength, stamina and fitness. This will help to avoid sore muscles and injuries. Do not forget to wear comfortable clothes and supportive shoes. Be mindful of the weather when doing outdoor activities.  

Some things to consider when setting goals

The right time

o  Make sure to select a time of day or times during the day that you can stick to. Will it be easier to be active in the morning, during the afternoon or in the evening?

o  the best times for me to be active are ________________

The best activity

o  Build on what you already do, for instance walking.

o  Try different activities.

o  One activity I’d like to attempt is _____________________

Make certain to set short realistic goals

o  For example, I will walk __ minutes a day, __ days a week.

o  I will park further away from my destination and walk more.

o  My goal is ______________________

Record and review your activities

o  Log your activities and review every month. Are you reaching your goals? When not, what do you need to do differently to meet your goal? When you have met your goal, reward yourself.

Reward yourself for achieving your goals

o  My reward is _____________________

Suicide is a world-wide avoidable public medical problem.  Nearly 30,000 Americans will take their own lives this year.  Far more will make an try at taking their own lives.  

A suicide attempt is a clear sign that something is very wrong – a response to a situation viewed as overwhelming.  It is an expression of extreme distress.  Immediate help is needed.

There are several factors that can increase a person’s risk for suicide.  They include –

•  Depression

•  Mental diseases including bi-polar disorder or schizophrenia

•  Drug or alcohol abuse

•  Stressful life events (separation, divorce, death of a spouse), often combined with other risk factors

•  A prior suicide attempt

•  Family history of mental illness, drug or alcohol abuse

•  Family history of suicide

•  Physical or sexual abuse as a child

•  Firearms in the home

•  Chronic disease

•  Chronic pain

What are the warning signs for suicide?  These may be words or actions.  Some of the verbal signs include –

•  Comments like “You’d be better off without me”, “I wish I hadn’t been born”, “I wish I were dead”

•  Comments that reflect a sense of being hopeless or helpless

Some of the actions include –

•  Personality changes

•  Behavior that is daring or risky

•  Withdrawing from friends and family

•  Lack of interest in plans or events

•  Giving away possessions – putting one’s affairs in order

When this is you –

•  Everyone feels down from time to time and can have bouts of hopelessness.  Feeling suicidal isn’t normal.  Thinking about suicide is a sign of a treatable medical illness.  Make certain to help is available to you.  Speak to somebody.  Tell your health care expert; tell a family member or friend.    

•  If you’re having immediate thoughts of committing suicide – call 911.

•  Know that you are able to get through this.

When this is someone you know –

When you think someone might commit suicide, you must be concerned.  Here are some things you can do.

•  Listen without judgment, even though you could be uncomfortable.

•  Ask when there’s a plan.  the more detailed the plan, the greater the risk for suicide.

•  Give emotional support.

•  Do not leave him/her alone.  

•  If the individuals is in imminent danger – assist the individuals to seek immediate help.  

o  Call 911

o  Be sure to take the individuals to the nearest ER

o  Call the person’s physician

o  Be sure to get rid of firearms or other weapons that could be used for harm.  Be mindful of drugs and medicines that might  be available.

If you are somebody you know is thinking about suicide, call the National Suicide Prevention Lifeline – 1-800-273-TALK (8255)

All lifters could probably use a few refreshers as it’s easy to get into a routine without thinking about those basics. Are you giving yourself sufficient time to rest between sets?

Are you lifting a difficult, but manageable amount of weight? These could be important factors in helping keep your lifting sessions balanced.

You mention that you take care not to eat an hour before training. That could be working against you and it is possible that you could be experiencing hypoglycemia.

Working muscles need fuel and exercising leads to increased levels of insulin that transport blood glucose to the muscles, possibly creating a hypoglycemic condition that can make you feel nauseous.

It could actually be useful to have a small snack 20 to 30 minutes before you decide to lift.

Consider an apple with some peanut butter, a granola or protein bar, or another balanced snack to help sustain you through your workout.

Beyond a snack, make sure that your normal diet is high in complex carbohydrates and minimal in any refined simple sugars.

Complex carbohydrates, as they’re stored in the body and then used as fuel, enter the blood stream at a more constant rate and will help alleviate the quick insulin response followed by the low that often comes with eating simple sugars.

It could make sense to experiment with the time between your sets, number of repetitions, and the amount of weight you’re lifting.

Remember, the science of exercise has moved away from the “no pain, no gain” philosophy. Less repetition with lower weights can still have a lot of benefits.

A well trained fitness trainer, exercise physiologist, or sports medicine professional might be able to provide some insight and helpful tips.

When you don’t experience relief from changes to your workout and diet, it may make sense to visit with a provider.

A few small changes in the before workout snacks and some minor adjustments to your regimen may let you get on with getting pumped.

o  Make sure to check your feet every day for cuts, blisters, red spots, and swelling. Make sure to check the bottoms of your feet, too – use a mirror, or ask a family member for help when you’ve trouble seeing.

o  Wash your feet every day in warm – not hot – water. Dry your feet well. Be certain to dry between the toes.

o  Make sure to keep the skin soft and smooth. Rub a thin coat of skin lotion over the tops and bottoms of your feet, but not between your toes.

o  When you are able to see and reach your toenails, trim them weekly or as needed. Trim your toenails straight across and file the edges with an emery board or nail file. When you cannot see your toenails or you see blood when you trim them, contact your healthcare provider.

o  Wear shoes and socks at all times. Wear comfortable shoes that fit well and protect your feet.

o  Be certain to always feel inside your footwear before you put them on each time to make certain the lining is smooth and there is nothing inside the shoe.

o  Protect your feet from hot and cold. Wear footwear at the beach or on hot pavement. Wear socks at night when your fe

o  Do not test bath water with your feet. Do not use hot water bottles or heating pads on your feet.  

o  Have your provider or nurse check your bare feet. Don’t forget that you might not feel the pain of an injury.

o  Call your provider right away when you find a cut, sore, blister, or bruise on your foot that does not start to heal after a few days.

o  Follow your provider’s advice about foot care.

o  Be certain to keep the blood flowing to your feet. Be certain to put your feet up when sitting, on a footrest or another chair. Wiggle your toes and move your ankles up and down for 5 minutes, 2 or 3 times a day. Do not cross your legs for long periods of time.

o  Be physically active. Speak with your healthcare team about which physical activities are best for you.

o  Be sure to get started now. Start taking good care of your feet today.

o  Make sure to set a time every day to check your feet.

o  Be sure to take care of your diabetes. Be sure to work with your health care team to manage your blood sugar.

o  Speak with your health care team or diabetes educator when you’ve questions about your foot care.

Protein isn’t necessarily the most important food source for muscle building. Actually, when bodybuilding, your primary consideration must be taking in adequate energy, or enough calories.

Research studies show that eating an additional 2270 to 3630 calories each week (approximately 500 extra calories a day), along with appropriate resistance training, will result in one pound of muscle gain.

Muscles rely on glycogen (the energy they use for fuel) to perform work. When bodybuilders replace carbohydrate with protein in their diet, they’ve lower muscle stores of glycogen.

For that reason, a high protein/low carbohydrate diet can’t provide enough glycogen for our muscles, so they could feel weak, tired, and fatigue rapidly.

In addition, our bodies need to convert any excess protein we eat to burn it as energy or to store it as fat.

Protein conversion assists us get rid of the nitrogen contained in amino acids (the building blocks of protein), which we eliminate through urination; notwithstanding, it can also contribute to dehydration, muscle cramping, and excess stress on liver and kidneys.

As a result, it is important for a bodybuilder to take in enough carbohydrates. Carbs are used to fuel the muscles you will use to help build lean body mass.

Lots of extra protein by itself won’t add muscular bulk – carbohydrates actually spare protein so that it can be used to repair muscle tissue, which is how we build muscular strength and size.

How much protein do bodybuilders need? First figure out how many calories you need. When you’re not taking in enough calories, you cannot build muscle tissue efficiently.

That’s because your body will be burning most of your calories, not using them to repair muscle tissue. For  instance, take a 180 pound guy – if he’s moderately active, he probably needs about 2700 calories a day (plus or minus a few) to maintain his weight.

Besides his moderate daily activity level, he might burn about 500 calories during an hour of heavy weightlifting.

If he wants to add one pound of muscle weight each week, he needs approximately 500 additional calories per day plus about 500 more to make up for the energy deficit from intense weightlifting. This makes his grand sum to be around 3700 calories a day.

So how can we translate this number to his protein needs? the RDA for protein has been established at 0.8 grams/kg of body weight for adults. This is not enough to build muscle mass for intense athletes.

Although it is challenging to pinpoint a specific number because you have to take into account depending on  variables, research has determined an acceptable range – even at the very high end, the top protein intake needs to be 1.5 to 2.0 g/kg of body weight. For our 180 lb. (divided by 2.2 = 82 kg) lifter, this would be 122 to 164 grams of protein per day.

Since protein has 4 calories per gram, then this amount of protein would comprise 13 to 18 percent of his daily caloric intake of 3700 calories; the usual recommendation is about 12 to 15 percent. As you can see, a immense excess of protein is not needed.

It is easy to get enough protein from food – and quite easy for many individuals to overdo it. If too much high-fat protein is taken in, and not used, gains might be seen in fat tissue rather than in muscle tissue.

Blood pressure (BP) is the force of blood pushing against the walls of the arteries. Pressure is highest when the heart muscle beats or squeezes. This is the “top” number. Pressure is lowest when the heart muscle relaxes between beats. This is the “bottom” number.

Your blood pressure is normal, pre-hypertensive or high. Pre-hypertensive is the range between normal and high. These blood pressures can return to normal with some changes in your daily life. For  instance, a weight loss of 10 pounds may reduce  blood pressure. Adding fruits, vegetables and low-fat dairy products in your diet can help. Getting 30 minutes of physical activity most days can also help to lower blood pressure. These life changes also help blood pressure medications work better.

The best possible blood pressure

120 or lower / 80

Pre-hypertension

120-139 / 80-89

High blood pressure or hypertension

140 or HIGHER / 90

Did you know?

o  1 in 3 American adults have high blood pressure. That is 72 million adults.

o  More than 1 in 4 of those with high blood pressure (BP) don’t know it.

o  1 billion people  worldwide have high blood pressure.
o  High blood pressure (BP) occurs at every age, even    childhood.

o  High blood pressure lasts a lifetime.    

o  If you’re African American, your risk of high blood pressure (BP) is higher.    

o  When you’re overweight, have a family history or have pre-hypertension, you’re more likely to have high blood pressure.    

o  High blood pressure (BP) is known as the “silent killer”    because it often has no symptoms.

Avoidance and treatment of high blood pressure include –     

o  maintaining a healthful weight    

o  consuming healthy meals    

o  not use of tobacco

o  exercising

o  limiting alcohol

Resistance training, strength training, and strength training all relate to the use of free weights and/or weight machines to increase muscular strength and muscular endurance.

Weight and power lifting involve the use of free weights (usually heavier than those used in resistance training).

Some of the major lifts engaged in during weight and power lifting can cause  injury, especially when the athlete isn’t physically mature enough to handle the movement and/or weight.

Proper technique is also very important for injury prevention and for maximum results – no matter what the age of the lifter is.

The American Academy of Pediatrics recommends that

• kids be well supervised by certified adults.

• any weight-training program be appropriate to the child’s stage of maturation and investigated objectively by medical personnel. (Proper bone development is among the key factors to assess.)

• kids avoid lifting weights, power lifting, bodybuilding, and the use of maximal amounts of weight until they have met certain developmental criteria.

See the American Academy of Pediatrics position paper for additional specific details on the above points.

Here is another question – Where is your son planning to lift? Supervision by a coach or athletic trainer with an academic degree in exercise physiology or a closely related field could make the activity a lot safer and much more effective.

Experience working with preteens and teens, and certification from a nationally recognized organization, such as the National Strength and Conditioning Association, wouldn’t hurt either.

Now that physical education in many schools has lastly shifted to accommodate students’ sum health and interests, weight-training programs are more widely available as a curriculum option.

Health clubs are also providing more fitness plans designed for kids.

For sure, strength is only one component of fitness – cardiovascular endurance and flexibility are the others.

Make certain to encourage your child to experience “life” sports – those that can last him a lifetime and that he can participate in with others or alone – e.g., swimming, cycling, skating, walking, etc.

Team sports are also great for children because they foster camaraderie, teamwork, and the art of graceful losing, as well as winning.

Healthful teeth are clean and have few cavities.

Healthful gums are pink and firm.

Tooth decay and cavities are common and can occur at any age. Tooth decay and cavities can lead to pain, difficulty eating, infection and tooth loss if not treated.

Plaque

•  Plaque develops from the combination of food and bacteria. It starts to build up on teeth about 20 minutes after eating. If plaque is not removed each day by brushing and flossing, it can lead

•  hard.  The buildup of tarter leads to cavities and irritates your gums. It can also cause damage to the tissues and bone that support teeth, resulting in pain and tooth abscesses and a selection of health problems including heart illness.

•  Tarter can be removed with a routine dental cleaning. A lot of dentists recommend a routine cleaning every 6 months.

Tips for healthful teeth and gums

•  Brush after meals and at bedtime. Using toothpaste with fluoride can help prevent cavities.

•  Floss daily.

•  Visit your dentist regularly. Have your teeth cleaned on a regular basis. Regular dental exams help to maintain healthful teeth and gums and can spot and treat problems early. This can result in early detection of precancerous or cancerous lesions.

•  Prevent tobacco. Be sure to use of tobacco – cigarette, cigars, chew or spit tobacco – is the #1 risk factor for developing cancer of the mouth and throat.

•  Limit alcohol intake. Increased alcohol intake is a risk factor for oral throat cancer.

•  Be certain to eat a healthful and balanced diet. Prevent or limit the amount of sugars you eat each day. Be certain to eat 5 servings of fruits and vegetables, high in fiber, each day.

Ask your dentist –  

•  What toothbrush you should use

•  When you have problem areas and where they are

•  The correct way to brush and floss your teeth

•  If you ought to use any special water irrigation or electric toothbrushes also to brushing and flossing

•  If you’d benefit from a special mouth rinse

Your teeth are meant to last a lifetime.

Taking care and protecting your teeth can help them to stay healthful.

Weight training is an important component of fitness. As in any exercise program, rest is an essential factor. It is important to leave a day between exercising a specific body part or muscle in order to reap the advantages of your hard work.

That’s because weightlifting could cause micro-tears in the muscle fiber(s) that temporarily reduce strength. These tears are thought to cause some of the soreness you feel after a new exercise or tough workout.

During this vital rest time, your muscles are building protein and getting stronger. It takes about two days to heal the muscle fibers torn by weightlifting.

When you intend to lift weights every day (remember to take at least 1 day each week off for rest), focus on different muscle groups in three-day cycles, leaving two days in between the same group. For  instance

• Day one – back and biceps

• Day two – chest and triceps

• Day three – legs and abs

• Day four – repeat day one

Other tips to consider for safer weightlifting

• to help prevent injury, begin with some light cardiovascular exercise to warm up your muscles.

• Avoid rushing through your weightlifting workout – slow and steady is the way to go.

• Limit your weightlifting motions while making sure you are keeping correct form. When you are not certain that you are weightlifting properly, ask a trainer for some assistance.

• Remember to inhale and exhale typically while you lift.

• Rest muscle groups adequately between workout sessions (as mentioned above).