Harvard University researchers have revealed that omega 3 deficiency is the 6th biggest killer of Americans! (It’s even more deadly than excess trans fat intake) That’s 96,000 people, just like you and me, that die from a simple nutrient deficiency each year. The fact is, it’s preventable.  We need omega 3’s. And the best way to get adequate amounts is through fresh-water, fatty fish (which is the highest dietary source) or fish oil.  The infographic below shows 10 Uses of Fish Oil For Better Health: Disclaimer: This infographic has been produced for information purposes only. Remember, you should always consult with your healthcare professional before making changes to your diet, exercise or supplementation regimen. If you are on prescription medications, always make sure to consult the prescribing doctor before making changes to your diet, exercise or supplementation. This information is intended…

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Exercise / Living With Osteoporosis / September 29, 2015

I’ve always been quite active.  Exercise, sports and the outdoors get me going and will continue to be important in my life as I get older. But now that I’m in my mid 50s, my workouts aren’t so easy! And it takes me a little longer to recover than I would like. If that sounds like you, don’t worry.  We just have to listen to our bodies and learn some tips to recover faster from exercise, naturally… How To Recover Faster From Your Workouts Using These 5 Easy Tips There are many ways to help you recover faster from exercise.  Here are my top 5 favorites that I use myself: Give your body the rest it deserves:  When it comes to strength training, more is not necessarily better.  Research suggests 48-72 hours of recovery time between strength training workouts for…

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The first article in this series on the bone-building effects of the omega-3 essential fatty acids began to explain why balance between the omega-6 and omega-3 fatty acids is so important for healthy bones. We talked about the fact that the omega-6s tend to promote inflammation, while the omega-3s lessen it. Specifically, we saw that if encouraged by omega-3s, our mesenchymal stem cells, the bone marrow cells that can develop into either bone-building osteoblasts or fat cells, choose to become osteoblasts, but if omega-6s take charge, our mesenchymal stem cells become adipocytes (fat cells) instead. This article explains: Why, increasingly as we age, not getting enough omega-3s causes us to produce more and more unnecessary fat and less needed muscle and bone. As we age, not getting enough omega-3s causes us to produce fat instead of muscle and bone.  You…

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Exercise / Fitness / Nutrition / August 6, 2015

You’ve probably heard that too much salt is bad for your health. And it’s true. Excess salt has been associated with high blood pressure, heart disease and kidney disease to name a few. But what you may not know is that adequate salt intake is important not only for your workouts, but also your bones. Why Your Workouts (and Bones) Need Salt A recent (June, 2015) and very large study published in the Journal of Clinical Endocrinology & Metabolism shows chronic low sodium concentration in the blood (hyponatremia) increases risk of osteoporosis, fragility fracture by 390%! In other words, when sodium (salt) in your blood is abnormally low it increases your risk of fracture by a staggering amount. Why might this be? Well, studies have shown that a large fraction of body sodium is stored in your bones, meaning that…

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Exercise / Fitness / Osteoporosis / June 16, 2015

The BMJ (British Medical Journal) is one of the oldest and most respected medical journals in the world. That’s why one of their latest articles caught my attention. It’s about osteoporosis drugs neither being cost effective nor viable – and is something I thought you should read: “Overdiagnosis of bone fragility in the quest to prevent hip fracture.” It’s well written, unbiased and backed by the years of research they have gone through themselves. It’s worth the read, but it’s quite long, so if you want the summary, here it is below! Osteoporosis Drugs Are Neither Viable Nor Cost Effective, Experts Say It is estimated that about 1.5 million fractures occur every year, worldwide. And this number is expected to increase with the growing elderly population. Science daily explains that, “before the late 1980’s, osteoporosis was diagnosed after a bone fracture. But…

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Exercise / Fitness / Nutrition / May 3, 2015

May is National Osteoporosis Month. And chances are, you or someone you know has suffered from osteoporosis. So you understand that a sudden fracture can not only interrupt your regular routine, but change your lifestyle for the worse. That’s why today (and the rest of the month), I’m asking you to join us in spreading the word about the importance of building and maintaining strong bones. Test Your Bone Health Knowledge Below is a video of Barbara Hannah Grufferman, who is the Bone Health Ambassador for the National Osteoporosis Foundation. She asks Millennials a few questions about their bone health and offers up a few tips. You may be surprised at how much (or little) they know. Do you think your loved ones know the answers to these basic questions? If you want to make sure, share this video and…

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Exercise / March 31, 2015

Have you ever wondered how much exercise you have to do until it’s ‘enough?’ Enough to reap the benefits for your heart and lungs. Enough to minimize aging. And enough to maximize your muscle and bone strength. “Enough” Depends On… Your age. As you get older, it’s important to get the most gain for the time you put in by maximizing your workouts. According to the 2008 Physical Activity Guidelines for Americans, older adults should do at least 2 hours and 30 minutes a week of moderate-intensity workouts, at the very least. Research has shown that working out consistently 3 days a week is linked to many health benefits such as better heart health, arthritis and depression. Of those 3 days, 2 of them should incorporate muscle strengthening exercises in the form of resistance training (see definition and specific exercises…

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Exercise / Nutrition / March 30, 2015

Listen, I get it! Working out can be time consuming and expensive, especially if you join a gym and have to travel a ways to get there. Instead, you may want to consider working out at home. And even if you don’t have a bunch of space, that’s okay too. What is Resistance Exercise? Resistance exercise refers to exercising your muscles using an opposing force. It works because resistance makes your muscles contract, which builds the quality and strength of your muscles. This ensures that you are building the muscles, ligaments and tendons surrounding your joints (and also strengthening your bones in the process). Resistance exercise can be in the form of free weights, machines, tubes, resistance bands- anything that makes your muscle to overcome a resistant force. In the below exercises, we are using resistance tubes with handles and resistance…

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