Exercise and diet tips

Exercise and diet tips
Although bones may seem to be rigid and fixed, they are
actually more like muscles, capable of growing or shrinking
with use. Each time a bone is moved, it bends ever so
slightly, just enough in fact to trigger electrical and
biochemical changes that stimulate bone formation. The more
force, the greater the bending, and the greater the
stimulus for new bone formation. A normal amount of
movement keeps the density of bone constant, while
additional bending say, from a brisk walking routine-can
cause bone mass to increase. Less frequent bending, on the
other hand, signals to the body that it doesn't need so
much bone mass. When a wrong message like this is sent out,
the bones become thinner and more brittle.

Although the ability to increase bone mass is going to vary
from person to person with age and gender, everyone can
benefit from exercise and a balanced, calcium-rich diet.
Here are some easy suggestions to follow for a healthier
and more upright skeletal structure.

- Walk, jog, run, play, move or dance. Any activity done in
an upright position helps because muscles and bones work
together against gravity to hold our frames erect. Swimming
and biking, while great for the heart, don't do very much
for the bones.

- Lift weights. The benefits of weight-bearing exercise can
be enhanced by strengthening specific muscle/bone groups.

- Exercise moderately 3 to 5 times every week, for at least
half an hour each time. Although there are no clear
guidelines for maintaining bone mass, this amount of
aerobic exercise is a good guide to follow.

- The public has been repeatedly encouraged by the American
Dairy Council to drink more milk every day for stronger
bones and teeth. But the adult human body lacks the
necessary enzyme to properly digest milk. As a result, most
of those who drink a lot of milk tend to have mucus
accumulation problems in their upper respiratory systems.
Much safer alternatives would be tofu milk,
calcium-enriched soy milk, and goat milk. And unless a
person has hypoglycemia, calcium-fortified orange juice is
good. A juice mixture made from one cup each of kale and
collards and 1 1/2 cups of pineapple juice, mixed together
for two minutes in a Vita-Mix Whole Food Machine, is an
outstanding drink for strengthening the bones in older
people. (See Product Appendix for more information on the
Vita-Mix.)

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