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Weightvest For Osteoporosis

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My mother

Weightvest my mother

Mum struggled to keep her head up because she felt so bad to be so bent over. She walked more miles in her life than anyone I have known and was as strong as a horse but her bones let her down.

Strengthen Your Bones Every Day.

There are many changes, some small and some major, that you can make in your life on a daily basis that will help your bones to rebuild over time.
Here is some motivation for you. Picture an old lady on a walker or in a wheelchair, all bent over and compressed, and realize that they too were once active, vigorous, exciting women. You don’t want to go there, do you? You’ve got to start making changes now to be assured that will not happen to you.

Eat more vegetables, especially green foods, onions and garlic. Numerous studies have shown that eating vegetables makes your bones stronger. You can use vegetable juice to get these nutrients but eating the whole vegetables includes fiber as an additional healthy resource for your body. Eat as much as possible raw and the rest cooked at low temperatures. Food cooked at high temperatures, e.g. barbecued, is less healthy for the system.

Eat more fruit. A study done in England found that women who had eaten more fruit in childhood had stronger bones as adults. Fruits and vegetables also help you to stay alkaline and stop an acid pH from weakening your bones.

While some studies have found moderate alcohol use to be good for your bones, too much alcohol has very negative consequences on bone strength. Moderate use is classified as one glass of red wine a day or the equivalent.

Irrevocably and absolutely give up the sodas, especially any soda with caffeine in it. There is so much evidence of the link between sodas, whether diet or regular, and bone loss, that is it impossible to ignore. Diet sodas are worse than regular because of all the negatives in the fake sugars. And the funny thing is that they have been proven to add pounds.
You can learn to make kombucha, a fermented tea that has been around for centuries and keeps the body healthy. If you bottle it for a secondary fermentation it tastes like soda. I love it.

Add more protein to your diet but not to excess. A study done in 2003 by Creighton University found that more protein led to higher bone mineral density in elderly women. There is a common myth that vegetarians have stronger bones. Unfortunately that does not lead to fewer fractures. Vegetarian and vegan women were found to be at higher risk of fracture in a study done in Taiwan. The World Health Organization recommends up to 20% of calories in protien. Since the low fat craze has increased the obesity in the US to alarming proportions and the stores are full of expensive carbohydrates masquerading as food our overall health has tumbled. Eat saturated fat, it is good for you. More on the diet article.

Exercise regularly. The way exercise works to strengthen your bones is that, every time you move, certain muscles shorten and other opposing muscles lengthen. The ends of the muscles are attached to the bone and they put a stress on the bone. Every time you stress the bone in this way it decides it needs to get stronger. If you move gently and stay within your comfort zone, never stretching your muscles, then your bones will decide they don’t need to get any stronger. Your body is created not to make redundant effort. Our bodies are so wise and yet they will do anything we expect of them. If we sit around all day and eat garbage they just allow us to become blobs. Osteoporosis is often a wake-up call.
However there is a group of women, usually thin and small, who over-exercise. They work out obsessively, and for these women the diagnosis is a total insult. They need to understand that they are overworking their bodies and burning up all the protien that is needed for the bones.
You can do the Pace Express workout in 12 minutes a day and build all the muscle you need.

Our bodies will do the minimum asked of them. They don’t volunteer to get stronger by themselves. We have to convince them that we need it. Physical work used to do all this for us without any thought. Now most of us don’t do much physical work outside of our comfort zone, especially over 50. This is the real explanation for ‘use it or lose it’. So, don’t forget, if the exercise is too easy you are not building bone. I have to watch a tendency in myself to ease off hard labor as I age. When I see what I am doing and decide to work hard my body responds by feeling very vigorous and healthy.

If you are not strong enough to go for a long walk then just do a two minute exercise of going up and down two small steps, several times a day. You will build strength and then you can increase the length of time and the variety of your exercise. Wearing a weight vest would increase the value of your exercise.

Get some sunshine. Get out in the sun for at least 15 minutes a day without sunscreen, avoiding the middle of the day. This will provide Vitamin D to help escort calcium into your bones. If this is not possible, then taking cod liver oil or Vitamin D3 capsules is a good substitute and will help many other health conditions as well. There is new information about D3 amounts that is very interesting. A research study in England said that women’s levels of vitamin D are a clear indication of the strength of their bones. A vitamin D test is much cheaper than a dexa scan.

Stop smoking. Sorry about that, but smoking affects your bones as well as everything else. Obviously it is an addiction and you’ve either tried to give it up before or don’t want to give it up. But there are new methods to help you quit coming along all the time. It might be worth another try.

If you are thin, then it would be good to gain some weight. We’ve all hugged people who felt they would just crumble in our arms. We can ask our friends if we feel like that. If we do then it’s time to gain some weight. It is often as hard to gain weight as to lose it. Our bodies prefer to stay the same. Say the words “robustly healthy” to yourself and see what picture you get. That would be a good goal to go for.

Does all that sound totally kill-joy and a lot of hard work? I’m not kidding you, it is! Perhaps you aren’t feeling badly enough right now to make that kind of effort. Rather than waiting until you do feel that bad, you could maybe do one of the things on the list.

The good thing about stepping on the health bandwagon is that you will feel better. Not for the first four days, but after that. And, when you fall off the health wagon, you can just forgive yourself and climb back on as soon as possible.

   Robust good health to you!

Disclaimer: Nothing on this site is to be construed as medical advice. I am not a medical practitioner and have no ability to diagnose or treat disease. This site is intended for informational purposes only. Everyone should make their own health decisions after getting all the information they need.