Monthly Archives: May 2012

Them Bones

Posted by Healthy Wealthy Help in Healthy Living, Nutritional Supplements and tagged with , , , , , , , , , , , , , , , , , ,

Wellness To-Do List: Keep Bones Strong and Healthy

by Dr. Jamie McManus

When you think about getting healthy, what comes to mind first? If you are like most Americans, you first think about losing weight or maybe trying to eat less fat to lower cholesterol levels. While these are both important, in my opinion there is probably nothing more critical to your health than having strong bones! Your skeleton holds you up and together. The 236 bones that make up your skeleton anchor your muscles in place and protect your vital organs—including your brain. And did you know your skeleton completely replaces itself every 12 months or so? That’s right—the cells of your bones are constantly being broken down and rebuilt again. Your highest bone density is reached in your 20s—after that, it is a lifelong process to maintain that bone density. Factors such as aging, menopause, smoking, and anorexia can increase bone loss, but everyone— yes, men and women—is at risk to develop osteoporosis, a condition in which bones become porous and less dense, and are more likely to break. According to the National Osteoporosis Foundation, this condition affects 44 million Americans, and by 2020, half of all American over age 50 are expected to have osteoporosis. In honor of Osteoporosis Awareness Month, here are the THREE most important things you can do to keep your bones strong and healthy:

1) Consume adequate amounts of calcium. Men and women between the ages of 18 to 50 need about 1,000 mg of calcium per day. Women over age 50 and men over age 70 should increase that total to at least 1,200 mg per day. This equates to 4 servings of dairy products such as milk or yogurt. If you don’t consume dairy products, consider fortified soy products or soy milk, and dark, leafy green vegetables (broccoli is my personal favorite). To ensure your calcium intake is adequate, consider a calcium supplement. Supplemental calcium is best absorbed when consumed in amounts of 500 mg or so and taken with a meal.

2) Get plenty of vitamin D. Vitamin D is absolutely essential for your body to absorb and utilize calcium. Recent studies suggest up to 80% of adults may have insufficient vitamin D levels in the blood. This may be due to a number of factors. Although scientists don’t know exactly what the optimal daily intake of vitamin D is yet, a good starting place is between 1,000 and 2,000 IU per day, and I urge all adults to ask your doctor to run a vitamin D blood test.

3) Exercise, exercise, exercise. It not only helps build strong bones, but it slows down bone loss. Strength-training exercises that work your upper body—your arms and upper spine—are great, especially when combined with weight-bearing activities such as walking, jogging, and stair-climbing that work your lower body—including your lower back, hips, and legs. Osteoporosis is not an inevitable part of getting older. Although some risk factors—such as age, race, and family history—can’t be changed, it’s never too late to start improving your eating habits, increasing your exercise levels, and taking supplements to help maintain your bone strength and integrity.

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Spring Cleaning

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Three Simple Spring Cleaning Tips

Spring cleaning time is here! I say this with joy and excitement, ready to clean  under the beds, organize the garage, dust the ceiling fans, move the  refrigerator, and sweep. Most people aren’t as eager. Spring cleaning can feel  overwhelming, daunting—and knowing where to start can be half the battle.
With these three simple spring cleaning tips, the job is far less intimidating:

1. Make a plan. List what tasks you want to accomplish in each room, the  estimated number of hours or minutes you’ll need, and who in the family will  help you. Organized Home provides free printable spring cleaning checklists that  could be helpful if you’re uncertain where to begin.

2. Make a date. Yes, a date—but most likely not a very romantic one! Which  weekend or weekday will you work on these spring cleaning tasks? Enlist the  entire family so that everyone can mark their calendar and show up for spring  cleaning duty! To ensure that nobody forgets, try using Cozi, an online family  calendar with phone applications that make family planning and communication  seamless. Nobody will have an excuse for not helping clean the garage this year!

3. Baskets and supplies in order. With the plan of action set, the date squared  away, and the troops rallied, having your supplies organized is essential! I reccomend the Get Clean® Starter Kit, you’ll have everything you need to clean the house  from top to bottom this year and next! Plus you’ll keep 108 pounds of packaging  waste from landfills. Arrange your laundry baskets to  collect items you’ll donate, recycle, or sell. As you go from room to room, fill  the baskets with items that you’re not using anymore (e.g. clothing, toys,  tools, kitchen supplies, pet items, etc.). One of the goals of spring cleaning  is getting rid of all the clutter!
Spring cleaning doesn’t have to feel like a black cloud each season. Look at it  as a way to spend time as a family or donate items you don’t use anymore. And  with some good tunes and fresh air, you’ll feel rejuvenated—and the house, yard,  attic, and garage will look spiffy clean!

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Healthy Kids

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Children’s Health

Super Wellness For Super kids  

Children grow at a much faster rate during their first few years than at any  other time in their lives, stressing the need for parents to ensure optimal  nutrition. Of special importance are macronutrients (carbohydrates, proteins,  and fats) that provide calories and essential vitamins and minerals critical to  proper growth, development, and immune function—including all eight B vitamins  and vitamins C, A, and D, as well as calcium, iron, and zinc. In addition,  growing children should achieve adequate intakes of omega-3 fatty acids such as  DHA, which is essential for early brain and eye development.

Although  specific nutrient needs vary throughout the different stages of life, there is  probably not a more critical time for optimal nutrition than during  childhood—especially early childhood. Good nutrition is absolutely essential for  the development of healthy bodies that will thrive with abundant energy, healthy  brain function, a responsive immune system, and strong bones and teeth.  Healthful eating and exercise habits  established during childhood also  will help reduce the risk of obesity as well as many degenerative and  lifestyle-related diseases of adulthood, including diabetes, heart disease,  cancer, hypertension, osteoarthritis, and other conditions related to nutrition,  weight, and lifestyle. In other words, acquiring beneficial lifestyle habits  early in life, making nutritious and healthful food choices, being physically  active, and filling in nutritional gaps with the appropriate dietary  supplements can provide a strong foundation for a lifetime of health and  wellness.

For more information on supplements click HERE.

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