You probably do not spend too much time thinking about your bones—but maybe you should! After all, your bones are the foundation of your body, and it is important to take proper care of them.  Just like the rest of our body, our bones change with age.  By middle age (some say as early as 30) our bones begin to lose tissue density.  While this is a natural process, it also puts us at risk of osteoporosis.

Undoubtedly you have heard of osteoporosis, but what is it exactly?  Osteoporosis translates to “porous bones”, and occurs when bones become brittle and fragile from tissue loss.  When our bones lose too much tissue, they become more susceptible to breaks.  In later stages, bone fractures can occur even without serious injury.  As though the pain  isn’t bad enough, osteoporosis can also lead to such complications as kidney disease, rheumatoid arthritis and hyperparathyroidism.  It is often called the “silent disease” since there are rarely any symptoms in the early stages.

So what are the risk factors of osteoporosis?

Some risk factors are innate.  Being female, Caucasian or Asian will heighten your risk of developing osteoporosis.  Those with direct relatives that experience osteoporosis are also at higher risk.  However, despite these innate risks, there are many lifestyle changes we can make to care for our bones and stave off osteoporosis.

1. Calcium

Having enough calcium is one of the easiest ways to prevent osteoporosis.  Our bodies need calcium to function on a daily basis.  It plays an important role in bone and teeth strength, blood clotting and nerve impulses.  99% of calcium is stored in our bones and teeth. The rest floats about in our bodies as ions in our blood and intercellular fluids.  If our blood calcium level falls too low, our bodies begin mining calcium from our bones, and consequently heightens our risk for osteoporosis.  Our bodies do not naturally produce calcium, so we must obtain this vital mineral through our diet, but we age, our gastrointestinal system becomes less efficient at absorbing calcium, which forces our bodies to rely on our bones for the calcium it requires.

To prevent this, it is suggested that women over 50 should consume 1000mg of calcium per day, and men over 50 should consume 1200mg of calcium per day. But, don’t go nuts on supplements! A large shot of calcium can block intake of other important minerals such as iron and magnesium, and some studies have linked calcium supplements to increased heart attack risk.  Dairy products such as milk and cheese contain the highest level of calcium, but if you are worried about the fats associated with dairy, other health foods that provide a great source of calcium, including spinach, broccoli, Chinese cabbage, collards, almonds, and sardines.

For more on calcium, go here.

2. Vitamin D

Along with calcium, it is essential to get enough vitamin D.  Vitamin D helps deposit calcium into your bones and regulates it in your blood.  There’s no point in eating a calcium-rich diet if you’re body does not absorb it, after all.  While there are minute amounts of vitamin D in food such as fish and liver, but the easiest (and cheapest) way of getting enough vitamin D is simply to stand in the sun. Your skin naturally produces vitamin D when exposed to UV light. 10-15 minutes of direct sunlight per day is all the UV exposure you need for your body to generate a sufficient amount of vitamin D.

For an indepth look at vitamin D, go here.

3. Exercise

When it comes to prevention and health, exercise is almost always on the list.  Like your muscles, your bones toughen up when you exercise.  The best activities to strengthen your bones include weight-bearing exercises such as walking, running, hiking, and dancing, and strength training exercises, such as weight lifting.  Exercise also increases balance, posture and coordination, which helps prevent falls, one of the main causes of bone fracture in sufferers of osteoporosis.

4. Stop smoking

Just as exercise is lauded for its many benefits, smoking regularly acts as a health detriment.  Studies show those who smoke tend to lose bone density faster than those who don’t smoke.  The amount you smoke is also positively correlated with bone fractures, that is, the more you smoke, the more likely you will experience a fracture in the future.  Besides being linked to osteoporosis, smoking contributes to a slew of negative health consequences such as high blood pressure, heart disease, respiratory disease and increased occurance of lung and oral cancer.

For those who already smoke, it is never too late to reverse the damage!  Studies show that quitting will slow bone density lose and decrease the risk of bone fractures.  It takes a few years of abstinence to revert back to non-smoker levels, but it’s never too late to put down that cigarette!

The key is to prevention start as early as possible. Prevention cannot be accomplished in one day. It’s a lifelong process.  While there are some factors of osteoporosis we cannot control, there are always steps you can take to boost your bone health.  Bone health is an integral part of good health as a whole.  After all, no building stands without a good foundation.

So drink plenty of milk, go for that run, and bathe in the sun.  Keep your bones strong and happy, and fight off osteoporosis before it ever happens.

Did you know that longevity is based one-quarter on genetics and three-quarters on behavior and lifestyle?   That’s right, so no matter how bad your gene pool is, there is hope!

Here is how it works.  You are born with a specific set of genes. that you cannot change,  but, which specific gene gets turned on or off is within your control.   Think of genes as the default settings on your new piece of software.   You have the power to change the settings.  However, if you take no action the default setting will dictate what happens.  Genes work the same way.

So how do you change the function of your genes?  One way is by rebuilding your chromosomes.  This gets a little complicated so I am going to simplify it as much as possible.  Because it is really, really  important to understand.

First off, what is a chromosome?  We have all heard of them but not many people could tell you what they are  (including me before I looked it up).  All you really have to remember is that chromosomes are present in every cell in your body and they contain your DNA.   I am sure you have all seen pictures of chromosomes – if not here is a picture of all 22 pairs plus 2 sex chromosomes.

At the tips of each chromosome there are structures called telomeres.  Telomeres act to protect you DNA from becoming damaged.  Each time a cell divides the telomere gets shorter.   So, guess what?  As we age the telomeres at the end of our chromosomes get shorter and shorter offering less and protection of our DNA.  So, although you can’t control the starting length of your telomeres, you do have some control over the speed in which they shorten.

Your body has a protein call telomerase, which acts to rebuild your telomeres.   More and more research suggests that we have the ability to increase the production of this protein our bodies, thus controlling the length of our telomeres.   Research suggests that exercise has a significant effect on the length of telomeres in middle-aged and older adults and that running in particular is the most beneficial type of exercise for maintaining telomere length.  Click here for more information on this fascinating process. Stress on the other hand, has shown to increase the rate in which telomeres shorten.  For more information on how stress affects telomeres, click here.

In summary:

1. Aging takes place on a cellular level. In order to control the aging process we need to address it at cellular level.
2. Our DNA is protected by telomeres.   Telomeres shortened as we age, offering us less protection against age-related diseases.
3. Exercise can slow the aging process because it maintains telomeres.
4. Stress can accelerate aging because it shortens telomeres.

I hope you find this as interesting as I do.   Please let me know what you think.

Tis’ the Season  to be Itchy! Is it just me or everytime you sit outside do 3,000 mosquito’s swarm you and the next day you wake up with the worst itch ever?

I decided to see WHAT exactly attracted mosquito’s and I found some obviously evident things, and some very random facts that I hope will help you all in your quest to stay mosquitoe free!

Things that Attract Mosquitoes:

Body heat

Circulating blood in animals and humans radiates body heat. As mosquitoes have sophisticated heat sensors, they follow body heat and exhaled gases and fly to their target. The exact temperature depends on the type of mosquito.

Moisture

During breathing people also exhale water vapor and perspiration is produced during active movement. Even small amounts of water will attract mosquitoes as it could mean possible blood source or possible breading site.

Movement

Mosquitoes can see their victims from within 30 feet by locating the changes in waves of light around them, caused by moving objects.

Color

Mosquitoes are attracted to dark colors, so wearing dark is not the best thing if you want to avoid being bitten. Dark foliage is another attractant.

Sound
Although some of mosquito trap manufacturers state that they use mosquito attracting or repelling sounds, scientists have proven there is no particular sound frequency that would be interesting to mosquitoes.

Beer Drinkers

There was recently an article on yahoo which stated that mosquitoes are attracted to beer drinkers due to the fact that beer heats the body, in a test it was proven that mosquitoes were attracted to the beer drinkers over any other type of aloholic beverages

The Smell of Stinky Socks

Yes, this isn’t a joke.  Today on ABC it stated that “Scientists say that stinky feet and socks can be added to the list of factors that attract mosquitoes to feed off human blood. One African scientist is now using that bit of research to help fight malaria in Tanzania by creating traps that give off chemically replicated smelly foot odors, hoping to lure the bloodsuckers that carry the disease to their hosts.”

So for all of you who want to stay away from mosquitoes, remember to stand still, stay cold, drink anything but beer, and make sure your feet are clean!

The Healthiest Foods on Earth

My mother always told me Yoga was her savior, with so many children and a very stressful job she claimed that anxiety was constantly surrounding her.  During University, and in the efforts of finding a rewarding career my mother saw this anxiety in me. She swore to me that without anti-depressants and anxiety medication that I eventually would be able to overcome my fears and anxiety through meditation and practicing yoga. She claimed I would lose my sense of materialism, and in turn have more appreciation for all that surrounded me. I, on the other hand, thought that my mother was talking crazy. I reluctantly tried yoga, all the different types, hot yoga, etc.

And what I can tell you is that eventually I learned that there are there are so many benefits.

My first nightmare came at a Hot Yoga or “Moksha Yoga” studio of which will not be named, one of their Yogis walked around and literally touched and moved my body around because I was not doing the position right. First of all, I am in a 201 degree room, and I certainly don’t like being touched by strangers even if the temperature is not scorching hot. This horrified me and I never wanted to do yoga again.  But after a while, my mother then convinced me to go back to her friends’ classes which are held in a church.

As I walked in to the studio, with hesitation, I saw my mother’s friend and Yoga instructor. At 65 years old she was gorgeous, with a toned body and not a wrinkle present on her face. I took a yoga mat sat down and from that minute forward promised myself I would do Yoga till I was 65.

The physical benefits of yoga:

Creates a toned, flexible, and strong body.

Improves respiration, energy, and vitality.

Helps to maintain a balanced metabolism.

Promotes cardio and circulatory health.

Relieves pain.

Helps you look and feel younger than your age.

Improves your athletic performance.

The mental benefits:

Helps you relax and handle stressful situations more easily.

Teaches you how to quiet the mind so you can focus your energy where you want it to go – into a difficult yoga pose, on the tennis court or golf course, or in the office.

Encourages positive thoughts and self-acceptance.

All in All, the benefits of yoga are vast and long lasting. My mother swears by it, and I believe in it to after years of skepticism,  I just believe in finding the right place with the right values that don’t overcharge you and treat yoga as a fad. I believe you have to genuinely be in a right place to enjoy this beautiful practice, and that most people are using the fad of yoga as a money-maker, and not concentrating on the real focus of the practice.

Blue Zones: Are we living in the Danger Zone?


Blue Zones were introduced to the world by New York Times best seller Dan Buettner.

A Blue Zone is a place in the world where the people commonly live past the age of 100 years old. Scientists and demographers have classified these longevity hot-spots by having common healthy traits and life practices that result in a higher-than-normal longevity.

There are five Blue Zones identified by Buettner:

1. Sardinia, Italy: One team of demographers found a hot spot of longevity in mountain villages where men reach the age of 100 years at an amazing rate.

2. The islands of Okinawa, Japan: Another team examined a group that is among the longest lived on Earth.

3. Loma Linda, California Researchers, studied a group of Seventh- Day Aventists who rank among America’s longevity all-stars.

4. Nicoya Penninsula, Costa Rica: The Nicoya Peninsula was the subject of research on a Quest Network expedition which began on January 29, 2007

5. Icaria, Greece: The April ’09 expedition to the island of Ikaria uncovered the location with the highest percentage of 90 year-olds on the planet – nearly 1 out of 3 people make it to their 90s. Furthermore, Ikarians “have about 20 percent lower rates of cancer, 50 percent lower rates of heart disease and almost no dementia”.

All these zones that produce a high rate of active people over the age of 100 had the same values and lifestyle. The most common of these lifestyle characteristics are as follows

1. Family – Family is put ahead of any other conerns

2. No Smoking

3. Plant-Based Diet – The Majority of food consumption is all of these areas is vegetarian based with little meat

4. Constant Moderate Physical Activity

5. Social Engagement and Integration with their communities.

6. Legumes are commonly consumed

Living in the Western Society, majority of individual’s burn less than 100 calories per day, we sit in front of computers and we spend most of our lives working, and sometimes forget that there are more important things. If you look at the individuals who are living long healthy lives in these Blue Zones, it is more than just a diet, it is working out, and maintaining a sense of love and connection with your family and community.

What do you think about Buettners experiment, do you think that these Blue Zone Centurions have it right?  Do you think we should start to implement a more vegetarian based diet with lots of physical activity? And that social interaction is a key successor to a healthy life?

Can You Teach an Old Dog New Tricks?

As we get older, I always find individuals become skeptical and worrisome when it comes to learning a new hobby, or meeting new people unless it is absolutely necessary. We become fearful of rejection, failure, and disapproval.  We live everyday as if we are walking on eggshells, stuck in the same routine, forgetting what it’s like to try something new.

Today I had a meeting with my assistant and my daughter, and we discussed the topic “Can You Teach an Old Dog New Tricks”. Are we physically incapable of learning something new, or as we age does it just get to the point where we don’t want to. We’re so set in our ways and routine that learning new things is so out of our realm.

I for one,  realize my hesitations and try to force myself into learning something new, why not a language?,  Why not travel to a far off destination that you’ve always wanted to go to? I don’t want to ever lose the feeling of excitement or accomplishment.

The first thing that comes to mind is the internet and computing, these technologies are moving and growing so fast it is almost impossible to keep up with all the trends, as they seem to be changing daily.

The world is become condense and smaller due to the information and communication we have available. Imagine we were still sending written letters.

I believe that via the internet stories can unfold, whether it be a story from someone’s past, or like my assistants cousin who met her husband online, building stories for the future.

The internet and social networking is just one thing that as we age we can keep up with and continue to grow with, but there are many other things too. If you’re single, Mr. Right could be out there waiting for you, if you need a friend there are clubs and people with similar hobbies globally.

Is there a whole world out there that we are failing to see by being stuck in a routine?

So my question to you is, Can you teach an old dog new tricks?

Summer of Calories

Summer is that time of year when you can get away with showing off your body, whether it be at the pool, cottage or strolling along the city streets. The best part of it is that the weather permits you to walk and exercise outdoors, leaving many people excited about the possibility summer brings for weight loss and getting in shape.

However, most people do not realize the amount of calories consumed in the summer. It is not uncommon for the majority of individuals to sit by the pool with a margarita in hand, have out-door barbeques and let’s not forget, the patios and all the restaurants are open and serving late. With all these options for fun it is hard to watch what we eat when the summer rolls around. There are various ways that you can still enjoy these great activities and manage to keep a healthy lifestyle.

Always remember to maximize every opportunity given to you, instead of ordering nacho’s on the menu, opt for a salad, and remember fried calamari and grilled calamari make the world of a difference when consuming calories. Always opt for the healthier choice, lighter drinks (water instead of soda), and try not to overdose on the carbs.

Here is an interesting program where you can make a diet plan, and menu planner based on your BMI and calorie intake.

Remember, summer is all about fun! But there are healthy ways you can do this, instead of driving everywhere, give yourself an extra 20 minutes and take a walk to the wherever you are going. Ride bikes through parks and enjoy the weather and nature.

Staying fit is a great way to keep healthy and youthful.