The influence exercise has on bone mineral density and overall bone strength is both well documented, and undeniable. Anytime you put stress on your bones, you are increasing the bones’ density. One of the most effective exercises that contribute to bone strength and density are weight bearing exercises through the production of force through the bones.
Bones will respond to weight training in much the same way muscles do; by increasing in mass and strength. That being said, for the chosen exercise to be most effective, strength or resistance training my very well be the best choice; even in short bursts. One study conducted on premenopausal women showed those who did 20 jumps per day showed a significant increase in the density of bone in the hip area. In yet another study, older men who hopped on one foot for two minutes per day showed a substantial increase in bone health.
Jumping! Hopping! Sounds pretty crazy! Right? Most older people would probably think while this would probably be fun for the young, it would most likely be less so for older adults with aging joints. However, a safe and progressive jumping program may very well be exactly what the doctor ordered. Allow Nurtured Bones to devise and help you implement a jumping program specifically designed to promote your bone health.
**PLEASE NOTE** Whenever starting a new exercise program, extreme caution should be exercised first and foremost, especially in those suffering from osteoporosis. Exercising unsupervised could lead to your falling or cause other injury. Always consult your physician prior to beginning any new exercise regimen.
Learn more about your exercising for stronger bones and better bone health by contacting Susan today at 703 738 4230. Or, schedule your FREE CONSULTATION with Susan today to learn more about her BONES program, and if it’s right for you!
Most people associate inflammation with an injury or cut. Inflammation refers to a location on the body that has become reddened, swollen, painful, and hot. It is the body’s natural attempt at protecting itself from further injury or infection by deleterious stimuli. This reaction is our immune system going to battle. It activates proteins called cytokines that bring in hormones, white blood cells, and nutrients, clearing out infection and initiating healing of the damaged tissues.
When you suffer a direct injury or infection that lasts a few days or so, it is known as acute inflammation. It is short-term, but it is important to rest the injured area and avoid stimulation to allow your body to heal. Examples of these injuries or infections include a sore throat from a cold, sprained wrist or ankle, and cuts.
If the body develops inflammation that occurs from the body triggering a low-grade inflammatory response for a threat when it is not needed, then it can develop into chronic inflammation. In this instance, white blood cells often damage healthy tissue throughout the entire body, leading to many diseases. Whereas acute inflammation is temporary, resulting from an injury or infection; chronic inflammation is long-term, occurring as a result of habit or environmental factors.
A number of factors like gastrointestinal distress, hormonal imbalance, extreme levels of chronic stress, toxicity, and aging can cause chronic inflammation. Even by choosing to lead a damaging lifestyle that includes habits such as smoking, excessive alcohol consumption, and poor dietary habits can determine your risk for chronic inflammation.
Diseases Caused by Chronic Inflammation
Chronic inflammation is notorious for causing arthritis, Alzheimer’s and diabetes. Growing evidence suggests it affects the bone remodeling process, in which old bones are replaced with new ones. Increased osteoclast activity results in greater bone resorption and less bone formation. Over time, excessive bone loss results in weakened and brittle bones, which are signs of osteoporosis. Luckily, there are steps to take to limit the detrimental effects this process has on your bones.
Is chronic inflammation causing your bones to slowly simmer?
Often, chronic inflammation has no symptoms. Pay attention to the following clues that you might be simmering on the inside:
Generalized muscle aches and stiffness
Ongoing joint pain and stiffness
Fatigue/loss of energy
Skin problems
Worsening allergies or asthma
Unexplained digestive distress such as pain, bloating, irritable bowel syndrome
Depression, anxiety, brain fog
IF you are worried that you may be suffering from chronic inflammation, the following blood tests check the levels of inflammation in your body:
High Sensitivity C-Reactive Protein (HS-CRP)
SED rate
Homocysteine
HDL
Blood glucose
What can you do to extinguish the fire?
Reduce stress
Focus on eating an anti-inflammatory diet
Exercise
Rule out food allergies
Anti-inflammatory supplements:
Omega 3 fatty acids: 1-tablespoon flaxseed oil or 3,000 to 5,000 mg of fish oil each day
Turmeric: 500 mg twice daily. Curcumin is the bioactive ingredient of turmeric. Best taken with foods containing fats to enhance absorption. Products containing bioperine and black pepper extract increase the bioavailability of curcumin
Consumerlabs rate Life Extension Super Bio-Curcumin brand and Doctor’s Best Curcumin C3 Complex as two excellent choices for turmeric supplementation
Bromelain: 300 to 500 mg 2 to 3 times daily. Take enteric-coated bromelain supplements to ensure anti-inflammatory effects.
Zyflamend by New Chapter: Blend of 10 different anti-inflammatory herbs
Let the professionals at NuturedBones aid you in your quest to squelch inflammation. Our experts can help you manage your bone loss through effective and natural methods.
Most people associate inflammation with an injury or cut. Inflammation refers to a location on the body that has become reddened, swollen, painful, and hot. It is the body’s natural attempt at protecting itself from further injury or infection by deleterious stimuli. This reaction is our immune system going to battle. It activates proteins called cytokines that bring in hormones, white blood cells, and nutrients, clearing out infection and initiating healing of the damaged tissues.
IF you are worried that you may be suffering from chronic inflammation, the following blood tests check the levels of inflammation in your body: