If you don’t use it
You lose it
.
It’s been said that “getting older is inevitably fatal.” But don’t let yourself get older without getting good at preventing poor health. As we age, some bone loss and mobility decline is as sure as night follows day, much like getting gray hair. But taking measures early in life through good diet and exercise — and sustaining those measures into one’s golden years — can improve your prospects for avoiding arthritis, osteoporosis, broken bones, or chronic back, joint and muscle pain.
Even the simple activity of walking is loaded with benefits. In the journal Arthritis Care and Research, 1,800 people were studied who were at risk of developing arthritis of the knee. The result? Those who took 6,000 steps (about 3 miles) daily were less likely to develop knee problems, difficulty getting out of a chair, using stairs or doing household chores. The researchers suggested starting out with 3,000 steps and gradually increasing the amount. Previous studies have recommended 10,000 steps daily. But the point is, build some walking into your routine.
Reflect on This
“Everything that needs to be said has already been said. But since no one was listening, everything must be said again.”
―
What you don’t know
Hip Fractures
Hip fractures are always bad news. 25 percent of patients die within a year, 50 percent end life in a wheelchair and only 25 percent return to normal activity. So try to prevent fractures by taking vitamin D3, about 3,000 (IU), 500 mg of calcium 500 mg, and 100 micrograms of vitamin K2 daily. K2 directs calcium into bone, rather than arteries. And do moderate exercise to strengthen bones.
Researchers say that low levels of vitamin E are often associated with a decline in physical function in older adults. They also discovered that patients who suffered a hip fracture who had low levels of E were unable to walk as far, had poorer gait, and were unable to do as well in a number of other physical function tests as patients with normal blood levels of vitamin E.
Researchers were not sure why this happened. Possibly they were not aware that rats on vitamin E can run longer on a treadmill than rats who do not receive vitamin E. This is because vitamin E increases the oxygen-carrying capacity of the blood. All the more reason to consider taking 200 IU of natural vitamin E daily.
Osteoporosis Drugs
and Eye Complications
A report in the Canadian Medical Association Journal found that bisphosphonates, such as Fosamax and Actonel, increase the risk of uveitis and scleritis eye problems that can be extremely painful. Bisphosphonates have been associated with increased risk of unusual bone fractures.
Consider your natural options to decrease the risk of osteoporosis. That means exercise daily and take 3,000 milligrams (mg) of vitamin D, 500 mg of calcium, and 100 micrograms of vitamin K2. Vitamin D helps to absorb calcium from the intestines. Vitamin K2 directs calcium into bone rather than into arteries.
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