7 Things You Should Be Doing for Your Bones Now...

Half of us over 50 will have weak bones by 2020 unless we make changes When registered dietitian Toby Smithson gave presentations on bone health, she’d bring three bags of flour, each with a different amount.One bag represented osteoporosis. Another bag represented osteopenia, or bone whose density is lower than normal but not enough to be classified as osteoporosis. The third bag represented normal bone. “You could see the flour and feel the heaviness and density,” said Smithson, a spokesperson for the Academy of Nutrition and Dietetics. “Osteoporosis was the lightest bag.” It was a powerful visual reminder of why it is so important to invest in your bone health now, before it becomes a problem. Consider this sobering thought: The U.S. Surgeon General has said that by 2020, half of Americans over 50 will have weak bones — unless we change our diets and lifestyle habits. Having weak bones puts us at risk of developing broken bones and osteoporosis. “People need to understand that this is preventable for the most part,” says Dr. Steven Hawkins, a spokesperson for the American College of Sports Medicine and a professor of exercise science at California Lutheran University in Thousand Oaks, Calif. “But you have to take responsibility.” Bone Health Basics Our bones give structure to our bodies. They allow us to move. They protect our heart, lungs and other organs. They anchor our muscles. “Bone from an engineering perspective is kind of a marvel,” Hawkins says. Our bodies continually break down and rebuild bone. Children and teenagers form bone faster than they lose bone, but after age 20, we start losing bone faster than we rebuild it. Over time, our bones can become less dense and more prone to breaking. Most...

Walking 20 Minutes a Day Might Save Your Life...

A brisk walk could cut your risk of early death, even if you’re obese There’s now more encouraging evidence that you don’t have to run marathons to make a difference in your health. A brisk 20-minute walk each day could be enough to cut your risk of early death – even if you are obese, according to new research published Jan. 14, 2015. The study of more than 334,000 European men and women found that twice as many deaths may be attributable to lack of physical activity than to obesity. And a modest boost in activity could make a big difference, the study concluded. Small Change = Big Reward “This is a simple message: just a small amount of physical activity each day could have substantial health benefits for people who are physically inactive,” said Ulf Ekelund, of the Medical Research Council Epidemiology Unit at the University of Cambridge, England, who led the study. He added, however, that we should really aim for more than that. “Physical activity has many proven health benefits and should be an important part of our daily life,” noted Ekelund. The study was published in the American Journal of Clinical Exercise. Deadly Effects of Inactivity Inactivity puts you at increased risk of heart disease, cancer and early death, studies show. It can contribute to increased body mass index (BMI) and obesity, though the association with early death is independent of your BMI , the researchers said. In the Cambridge study, researchers found that the greatest reduction in risk of premature death occurred in the comparison between inactive and moderately-inactive groups. Subjects were categorized based on their level of work activity (such as being a desk worker vs. a nurse) and how active they were outside of...

7 Ways to Avoid Stress-Related Weight Gain...

How to chill out and keep the pounds off Stressful home situations or working at a job that makes you crazy can lead to weight gain over time, according to a new study from Ohio State University. The study involved 58 women, average age 53, who were questioned about their prior day’s stressful events before being given a high-fat meal of 930 calories and 60 grams of fat (equivalent to a quarter pounder with cheese and bacon plus fries). Afterward, researchers measured the women’s metabolic rates (the time it took for them to burn calories and fat). Blood sugar, insulin, and the stress hormone cortisol were among the parameters measured. The participants who reported one or more stressful situations during the previous 24 hours burned 104 fewer calories than the non-stressed women in the seven hours after eating the high-fat meal. This difference adds up to a potential weight gain of an alarming 11 pounds a year. “Keep in mind, however, we don’t know if differences in activity level might have contributed to the results of this study,” says Dr. Brian Quebbemann, founder of the N.E.W. Program in Newport Beach, Calif., who was not part of the study. “Regardless, stress has been long known to result in a tendency to gain weight. Stress works by increasing the fight-or-flight hormone, cortisol, which makes you hungrier and also stimulates the deposit of fat around your midsection.” The solutions: Stress reduction through activity helps you feel more relaxed and keeps your metabolism from tanking. Plan stress-relieving activities. Stress reduction can be achieved by doing an activity that helps you feel more relaxed or by avoiding stressful situations, says Quebbemann. “Make a list of things you enjoy (a walk, bubble bath, reading) that...

Walking Your Way to a Better Life...

For as long as I can remember, I’ve used walking as a means to deal with just about anything life throws at me. Just the other day I was feeling quite stuck while working on an article, and knew that the only way to get my brain going was to get my feet moving. So, I put on a pair of comfortable walking shoes, grabbed a sweater, turned off my phone, and took a 15-minute walk around my neighborhood. By the time I came back I felt re-energized and inspired, ready to tackle the rest of my day. Walking is a great way to stay in shape and clear your mind, no matter what age you are. For those entering the second half of their life, walking can be particularly beneficial. It’s a great way to exercise without causing too much strain on the body. Ideally, older American’s should participate in about 2.5 hours of moderate-mild exercise each week. If you spread that number out over seven days, it comes out to about 20 minutes each day, which is all the time you need to take a walk. Incorporating walking into your daily routine can have positive results on your health within months. A research study done by the University of Georgia found that seniors participating in a walking program, which met 3 times a week for four months, showed great improvement in their physical functions and increased their aerobic capacity.  Aerobic capacity is the energy source that we use to do everything. By increasing it, the participants in the study performed their daily tasks better, and still had energy for recreational hobbies. Still not convinced that walking’s for you? Here’s 5 more reasons walking is great: Maintain Your...