Tag: osteoporosis

Do you plan to have a healthy later life?

I am not a medical expert, this post is my thoughts and beliefs on a happy, healthy later life, and not expert opinion or advice. I have included links to professional bodies which may help you.

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending” Carl Bard

How are you approaching old age?

I believe it is important and indeed our responsibility to look after our bodies and stay healthy.  I appreciate that for some genetics may play a part in your health and mobility, you can still affect your health outcomes to some extent. Our mental health will impact our physical health and I appreciate this can be a huge hurdle for some. The MIND website has some great information and support for mental health problems.

It is not too late if you are in midlife or even old age, don’t accept illness or dis-ease, choose a fit, happy and healthy later life. The choice is yours. I believe your mind plays an enormous part here.  It is important to learn to love yourself (read my blog on self esteem), be proud and you’ll find this makes it easier to look after yourself.

Functional Fitness for a healthy later life

Healthy later life – Start today!

However old you are – THINK “It doesn’t matter about yesterday” – whether you ate a pack of doughnuts or sat around all day – everyday is a new day and a time to make a change or do something differently. Take a walk, consider what you are eating, and take 5 minutes to contemplate the day/year or anything really.

Choose a good balance in your diet, lifestyle and activity and your body will reward you with less illness and dis-ease. The NHS Choices website may help.

The Menopause

Women will experience hormonal changes during the menopause which can sometimes have very debilitating effects and a knock on to your overall health and self esteem. I believe it is important to recognise the signs and take expert advice to help reduce any associated risks such as heart disease or osteoporosis  – this post has lots of good ideas for a healthy later life. Take a look at this great website from The Menopause Doctor a GP and Menopause Expert  www.menopausedoctor.co.uk.

 

My Dad is 90 next month

healthy later life
Soon to be 90!

His garden is full of fruit and veg that make their way either to his table, his freezer or a jam or chutney. His freezer also boasts cuts of meat and game; he buys half a lamb from the butcher and is gifted pheasants. The only quick or “ready” food in the freezer  is oven chips and ice cream. He cooks his meals from scratch and bakes cakes or tarts regularly. As well as tending his garden he will try to take a daily walk, weather and knee permitting. He is certainly an inspiration or is that an aspiration!

Food for thought

I hope this post has given you something to think about, perhaps even inspired to choose to start to make a new ending. I hope so.

Checkout my 4 Pillars of Health blog post here https://www.jenafitlife.com/4-pillars-good-health/

and my Functional Fitness blog here https://www.jenafitlife.com/?s=functional+fitness

 

Thanks for reading.

Jen x

www.jenafitlife.com

Twitter @jenafitlife

Instagram @jenafitlife

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Osteoporosis – What do you know about it?

Osteoporosis is the condition whereby you are more likely to break bones, from falls or bumps, as the bones have weakened. Bones lose strength as the bone cell renewal is outweighed by the cell loss.

To explain that further, bones are living tissue and like all cells repair and renew continually to maintain healthy bone tissue.  Until we are in our 30s the repair and renew is in balance. Then as we get older the balance shifts …..less renewal. There is a point at which this bone mass decline results in osteoporosis. Your Doctor can make an assessment and has diagnostic tools for the condition.

In the UK Osteoporosis affects 3m people. 1 in 3 women have broken a bone due to osteoporosis in her lifetime (wrists, hips, spine most common).  For females besides ageing the “thinning” of bones is also impacted by genes, body weight, smoking, drinking and the menopause.

In the menopause with the oestrogen levels dropping, this leads to greater bone mass reduction making bones less strong. During the first 5 years of the menopause a woman will lose 10% of her bone mass and so increase their risk of developing osteoporosis. Read my experience of the menopause here.

What helps?

 A balanced diet!  Calcium is important for maintaining strong bones.  Sources of calcium are

  • Milk, cheese and yoghurt
  • Calcium-enriched milks such as soya, rice or oats
  • Fish that are eaten with the bones in, like tinned sardines.
  • Leafy green vegetables – cabbage, broccoli, watercress, kale
  • Beans and chick peas
  • Some nuts and seeds

Vitamin D (sunshine) is important for bone health as it helps to absorb calcium (see above).  Our bodies create vitamin D from direct sunlight on our skin. In the spring and summer if you go outside for at least 20 minutes, three times a week, every week  most people will get enough vitamin D from the sun. You can’t get adequate vitamin D from the occasional sunshine holiday!

Foods rich in Vitamin D such as fatty fish, like tuna, mackerel and salmon, cheese, egg yolks, red meat, liver and foods fortified with Vitamin D (some cereals and dairy products) will also help boost the correct levels of Vitamin D.

pillars of good health - food
Eggs – a great food!

 

Stay mobile! Regular exercise is important for all adults. Weight bearing exercise and resistance exercises are great for bone health, improving bone intensity, bone strength and preventing osteoporosis. As we get older it is important to maintain balance and strength,
keep functionally fit!

Weight bearing exercises;

  • Walking
  • Running, dancing, skipping
  • Tennis
  • Golf
  • Yoga
  • Aerobics

And resistance exercises;

  • Press ups, bodyweight moves
  • Weight lifting
  • Gym weights
  • Resistance bands

If you have been diagnosed with osteoporosis you must take advice from your Doctor before undertaking a new exercise regime. I belong to a great online gym which offers these sorts of training, take a look here

Walking boots
My trusted walking boots

 

Also quit smoking and reduce you alcohol intake! For more information and advice check here 

And finally consider Hormone Replacement Therapy (HRT) – Many studies have shown that HRT can help improve bone density and reduce the risk of fractures. The best resource to read more on this is here.

In conclusion

Diet, sleep, physical activity, relaxation (see my 4 Pillars of Health blog) are all so important for the best health outcomes…………….so let this be your badge of honour  ” BE less busy”.

Further reading

https://www.arthritisresearchuk.org/arthritis-information/conditions/osteoporosis.aspx

http://www.nhs.uk/Conditions/Osteoporosis/Pages/Introduction.aspx

Osteoporosis – what do you know about it?

Thanks for reading.

 

Jen x

www.jenafitlife.com

Twitter @jenafitlife

Instagram @jenafitlife

Sign up to get notified of my new blog posts – pop your email address in the box at the top right of the page. I promise I won’t be sending spam or selling my email list!

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