Posts Tagged ‘Exercise’
Protein is necessary for strong bone and muscle. Two patients complained that they were gaining weight when they added enough Protein for good bone health to their diets.
That was their problem. They ADDED Protein to a diet that already had enough Calories in Fats and Carbs. The key is to add Protein without adding Calories. This is harder than it sounds. You may have to reduce other foods to avoid a gain in Calories.
Proteins and Carbs are about equal in Calories. Fats are packed with twice as many Calories. Getting enough Protein as a Vegetarian or Vegan is challenging, but feasible.
Remember that the ideal weight for bone health is a BMI between 22 and 33. The ideal weight to AVOID Death From All Causes is a BMI between 25 and 30 if you are over 60 years of age. A BMI between 22 and 25 almost as good.
Many of our patients Take Control Naturally by getting enough absorbable Calcium in Foods, Vitamin D3, Protein in Foods, Multiple Vitamins & Minerals, and Exercises for Balance and Strength. This way they can often avoid medications for several years.
Take Control Naturally with enough Protein in a balanced diet.
Jay Ginther, MD
Any fracture, especially after age 50, in a woman or a man, requires a Complete Bone Health Evaluation. This was preached from the podium at the National Osteoporosis Foundation (NOF) meeting last month.
ANY Fracture must be taken seriously. Whether you “fell really hard” on concrete or ice, or fractured in sports, or even if you broke bones in a car crash, ALL Fractures indicate increased Future Fracture Risk.
Studies of injuries in car crashes, after matching passengers for seat positiion, closing speed of the collision, belted or not, tell the story. Those with the best Bone Health are least likely to break. Those with poor Bone Health are much more likely to break.
Age 50 approximates menopause in women, but menopause at any age is more significant than age alone. So are parental fractures, especially of hip or spine. And don’t forget men.
Fractures at any age indicate an increased Fracture Risk. After your first fracture, try to avoid your next fracture by improving your bone health.
Most of us can decrease our Fracture Risk before even considering medications. Enough Calcium, Vitamin D3, Protein, Balance and Strengthening Exercises, go a long way to improve your bone health. This is especially true if you start LONG BEFORE age 50.
Did you fracture? Take Control of your Future. Find what you need to change with a Complete Bone Health Evaluation.
Jay Ginther, MD
Do better than another shirt or tie for Fathers’ Day. Make sure your Dad stays Fracture Free! What? Men don’t have Osteoporosis or Fractures. But they do!
25% of all Osteoporosis patients are Men. Each year 80,000 men have hip fractures. Over 30% of those men die of complications of their hip fractures.
1/4 of all Men over 50 will Break a Bone due to Poor Bone Health (Osteoporosis). More Men over 50 will Break a Bone than will have Prostate Cancer.
Many diseases and some medications increase fracture risk. So do many modern lifestyle errors. The good news is that simple measures can Decrease Fracture Risk.
Enough Absorbable Calcium spread out through the day. Enough Vitamin D3 to achieve a 25-hydroxy Vitamin D level of at least 40. 1 gram of Protein for every kilogram of body weight daily. Multiple Vitamins & Minerals. Balance and Weight-bearing exercises daily.
Go to the National Osteoporosis Foundation website (www.nof.org) or click the link at your right. Read The Man’s Guide to Osteoporosis.
Get a Complete Bone Health Evaluation. Fix potential problems.
Take Control. You can Avoid Fractures.
Jay Ginther, MD
Fracture Prevention was the theme at NOF (National Osteoporosis Foundation) this year. This has always been their goal, but it has not been well communicated.
Fractures are bad. Fractures are painful. They keep you from doing things you want to do. For weeks. Or months. Or even forever.
Fractures ruin your finances. They cost a lot to treat. They cost even more if you cannot work.
Fractures can disable you temporarily, or even permanently. You can lose your Independence. You could spend the rest of your life in a Nursing Home.
Clinical Osteoporosis is an Increased Risk of Fracture.
One fracture doubles your risk of a second. Two fractures increases the risk 5 times. Fracture Risk is multiplied 9 times by 3 fractures.
You can decrease Fracture Risk. A Complete Bone Health Evaluation will identify nutrition and lifestyle details that you can improve for better Bone Health.
Many Fractures can be prevented by simple non-medication measures. You can start with proper Calcium, Vitamin D3, Protein, Balance and Strengthening Exercises, Multiple Vitamins & Minerals. These measures are necessary even if you also take osteoporosis medications. Often they alone are enough, at least for a few years.
Take Control of your Future. Prevent Fractures and all the misery they can bring.
Jay Ginther, MD