Prevention through the ages (2 of 2)

Your 40s

You could be losing one percent of bone from your spine every year during this decade.  That’s why you need to be especially diligent.

Diet/Fitness  In addition to keeping up the calcium (still 1,000 mg), you should add weight training to your workouts, to help strengthen muscles around your bones.

Doctor visit  If you experience early menopause, get a bone-density test; you’re greater risk for osteoporosis than if you go through menopause at the average age (51).

Your 50s and beyond

Bone loss accelerates at menopause;  you can lose up to 20 percent of bone density in the first 5 to 7 years.

Diet/Fitness Your calcium requirements go up to 1,200 mg; add another serving of calcium-rich foods or an additional supplement.  If you  didn’t start weight training earlier, now’s the time.  Lifting even light weights will make you stronger and protected you against falls, a serious threat as you get older and sustain fractures more easily.

Doctor visit  Find out where you stand.  Ask about a bone-density test;  if your mineral stores are low, your doctor may suggest hormone-replacement therapy (estrogen) or raloxifene (brand name: Evista).  These can cut the risk of a fracture by 39 to 50 percent.  Other drugs that can help: alendronate sodium (Fosamax) and risedronate sodium (Actonel), which help build new bone. – Sally Katigbak

 

All About Strength

The stronger your body, the more you can do.

You can carry more books!  … jump higher!

                                                          … run faster!

A body made up of strong muscles work better.  It uses up food as fuel instead of letting it turn into excess fat.

  

Are your Muscles Strong?

Can you see your muscles when you flex?  Are they firm to the touch?  If so, you’re probably pretty strong.

It’s important to realize that you don’t need to have every muscle bulging out so that you look like a body builder.  But you should look firm not flabby and soft.  Remember, muscles grow when you grow.  If you know you’re strong but can’t see your muscle, wait until you’re older.  Then you muscle development will show.