9 Things That Can Weaken Your Bones

Skeletal and what damages itMaintaining a strong skeletal frame is important as we age for it will protect us from broken bones due to accidents, chronic pain, and arthritis. Most of us know that a healthy diet and exercise help us maintain healthy bones. So, what should we avoid that weakens bones? In this post we’ll explore 9 things that can lead to a weakening of your bones.

Too Much Salt

Salt removes calcium from the body, which can weaken bones. Here is the catch, you need some salt in your diet or else your electrical neural pathways won’t work properly. Find a middle ground and consume no more than 2,300 milligrams/day.
HINT: Breads, cheeses, chips, and cold cuts have some of the highest amounts of salt. If the food has been processed, it will likely have a high amount of salt.

No Exercise

We all enjoy a good television show, website, or a lazy day around the house. But if you always binge watch, spend hours on the computer, or every day is a lazy day, you are hurting your bones. Exercise strengthens bones, whether you are walking, running, lifting weights, gardening, or doing yoga. Allow your body to move against the resistant force of gravity, and your bones will be happy.

Your Only Exercise Is Riding the Bike

Bicycling is FANTASTIC for the heart and lungs and is also a great way to help you drop weight. BUT it is not a weight bearing exercise, which is what your body also needs. If you are an avid cyclist, keep on rolling, but consider adding a walk and or weight training to your routine.

Too Much Time Indoors

Your body needs sunlight as your body produces Vitamin D when exposed to the sun. In our modern society, we spend most of our time indoors, and thus we don’t receive the Vitamin D we need. Your doctor has likely talked to you about supplements. Another course of action is to spend at least 10-15 minutes a day in the sun. No one is saying you need to get a tan and risk skin damage, but some sun exposure is necessary.

Another Round of Drinks

Alcohol restricts your body’s ability to absorb alcohol. Limit your daily alcohol intake to 1 drink per day for women and 2 drinks per day for men.

Wheat Bran Cereal and Milk

Sounds odd, but 100% wheat bran cereal restricts the absorption of calcium in milk. That doesn’t appear to be the case in other items, like bread with wheat bran. So, consider a two hour separation between your wheat bran consumption and your favorite source of calcium.

Smoking

If you smoke, then stop. No surprise in that statement, and smokers know they should stop. Most of us know what smoking does to the heart and lungs, but what is does to the bones is that smoking restricts bone growth, and thus if you have an accident and break a bone, it will take far longer to heal than if you didn’t smoke at all. And for women trying to reverse bone loss, smoking will stop or greatly hinder your attempts.

Prescription Meds

Long term use of glucocorticoid medications, like prednisone and cortisone, can cause bone loss. You like use these anti-inflammatory drugs if you have rheumatoid arthritis, lupus, asthma, or Crohn’s disease.

Being Underweight

Being underweight, a BMI of 18.5 or less, means a greater chance of fracture and bone loss. Your doctor can best tell you I you are or are not underweight, so consult with him or her if you are concerned.

 

Thanks to the folks at WebMD for some of these ideas.  https://www.webmd.com/osteoporosis/ss/slideshow-bone-wreckers

Before you go, if you enjoyed this post, check out our other posts featuring Health, Fitness, and Food. This blog is dedicated to providing the reader everything they need in order to be the everyday athlete that they are.

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Vitamin E: 4 Brands To Consider

If you’ve read “3 Reasons Why Your Skin Needs Vitamin E Oil TODAY” then you may be on the hunt for some Vitamin E oil. I have been able to find Vitamin E oil at the store, but to consistently find the product, I turn to Amazon as they do a good job with keeping a variety of brands in stock.

For your ease, I’ve chosen a few brands that have a good strength, good reviews, good pricing, and one or two that are certified as “organic”.  Note that the higher the IU, the stronger the formula. The higher strength also may be a dollar or two more.
The Amazon link for this product is here
The Amazon link for this product is here
The Amazon link for this product is here
The Amazon link for this product is here

Let me know your experiences with Vitamin E oil by commenting below. But before you leave, be sure to subscribe to the Wide-Body site, at Wide-Body.com. Subscribing is free, and I’ll keep you informed of the activities at the Wide-Body as well as have special offers just for subscribers.

Take care and enjoy life!

3 Reasons Why Your Skin Needs Vitamin E Oil TODAY

Day at the beach“Summertime, and the living is easy”. What isn’t so easy is how Summer’s direct sunlight can play havoc on unprotected skin. You’ve likely experienced a little too much Sun exposure so far this Summer. What I’ll do here is show you a way you can begin protecting your skin today and potentially reverse any damage it has already suffered.

We all need to expose ourselves to the Sun as this is the way our bodies produce Vitamin D, but too much of a good thing is not so good, as too much exposure to the Sun can lead to a break down of collagen within the skin which leads to a premature aging of the skin; excess exposure can cause hyperpigmentation, i.e. dark splotches on the skin; and even worse, excess exposure can lead to skin cancer.

But instead of giving up on going outside and just accepting your damaged skin, here is the solution to heal your damaged skin: Vitamin E oil.

And here is why you will want to start using Vitamin E oil:

  1. Prevents aging and wrinkles: Medical research (here) shows that vitamin E and other ingredients rich in anti-oxidants can delay the wrinkles as well as repair skin damage. This occurs because Vitamin E increases circulation, which helps repair damage, thus leading to firmer skin.
  2. Eliminate Hyperpigmentation: Hyperpigmentation, or dark spots or splotches, occur after too much sun exposure creates a concentration of melanin in the skin. Vitamin E has been shown as an effective treatment for evening out skin color, and paired with Vitamin C, eliminates dark spots.
  3. Fix Chapped or cracked lips: Vitamin E promoted cell regeneration, so if you’re lips are suffering from too much time at the beach, use a little Vitamin E oil to promote faster healing.

BONUS BENEFIT: Eliminates Acne Scarring. Some people swear Vitamin E oil eliminates their acne scarring, though research has not shown the results to be consistent. So, while Vitamin E oil may work on acne scarring for some folks, your results may vary and you need to consider that if this is the reason you purchase the product.

USEAGE TIPS:

A few drops go a long way. Use a circular motion when applying to the skin as this will increase the circulation and thus absorption. And DON’T FORGET THE TOPS OF YOUR EARS as they also are exposed. Vitamin E can also be used on other parts of the body.

Ladies- Use this product before bedtime. The oil is thick, and a few drops go a long way. Because the oil is thick, it will need about 20 minutes to fully absorb. AND because of its thickness, the oil would interfere with any attempts to put on makeup. The good news is that sleep is the time the body repairs and regenerates, and Vitamin E fits well into your body’s repair cycle.

Gentlemen– Besides using the oil on exposed skin, Vitamin E oil can be used on a daily basis as a beard oil, softening the most bristly of beards. BONUS, Vitamin E oil is about ¼ the price of most beard oils.

Let me know your experiences with Vitamin E oil by commenting below. But before you leave, be sure to subscribe to the Wide-Body site, at Wide-Body.com. Subscribing is free, and I’ll keep you informed of the activities at the Wide-Body as well as have special offers just for subscribers.

Take care and enjoy life!

6 Foods For Your Brain

On Tuesday, I shared how greens are good for your brain (“Eat Your Greens. It’s Brain Food!“). Today I’ll share which are also good for the grey matter.

Let’s face it, keeping the brain healthy is just as important as keeping the rest of the body healthy. I doubt there is anyone who disagrees with that last sentence, but I do think many people are perplexed as to how we can keep cognitive functions clicking along at full speed. After all, we can feel our muscles getting stronger, and we can when out “guts” are well fed, but how do we know if our brains are being correctly exercised and fed? In future posts, I’ll discuss exercising the brain, but today the post is about feeding the brain.

In a Runner’s World article, six foods are given focus because of their brain protecting qualities. First item on the list is arugula, what I would consider a “stand in” for all leafy greens. (frankly, I would have chosen Swiss, but as I mentioned in yesterday’s post, “An Ode To Leafy Greens…”,  I’m a little biased) Arugula does a fantastic job of feeding the brain with loads of vitamin K, and can be easy found in grocery stores and served in restaurants.

Others on the list include:

  • Blueberries – could lower Alzheimer’s risks by 53%
  • Egg Yolks – Choline in yolks is beneficial in allowing brain cells to communicate more efficiently
  • Olive Oil – The antioxidant oleocanthal may play a part in the reduction of plaque formations in the brain
  • Salmon – The Omega 3’s in salmon help reduce inflammation and oxidation in the brain.
  • Walnuts – Like salmon, these nuts are rich in Omega 3 oils, and thus protect the brain.

For additional details on why these foods work for your brain, click on the Runner’s World link here. https://www.runnersworld.com/healthy-food/best-foods-brain-health

Don’t Let YOU give up on YOU

Here is a little fitness inspiration. The picture and associated article are from Runner’s World. What you will read is a cool little story about how 50-year-old Molly Friel just qualified for the Olympic Marathon Trials! That was not a typo, and YES, she kicked butt. Read her story at Runner’s World:

Reading this article inspires me to say, “Don’t let YOU give up on YOU”. Don’t give on your health. Don’t give up on your fitness. Don’t settle for the slow slide into obesity, diabetes, heart disease, and other degenerative maladies. Don’t put yourself in the position where you look back 20 years from now and say, “If I had only done a little more exercise, I could now … enjoy my retirement… travel more… explore places I have never been…. play with my grandchildren.”

At 52 years old, I completely understand the challenges of a health and fitness routine. Can getting started on a fitness routine be difficult? Yes. Can staying vigilant of health issues be tiresome? Yes. I no longer bounce when I hit the floor. When I mix up my exercise routine, my muscles are now sorer for longer than when I was younger. But, I do believe that nothing worth gaining ever comes easy, and gaining and keeping your health is worth every sore muscle. Decide today that YOU won’t give up on YOU. I’m not saying that you need to run a marathon Molly Friel, but if you want to run in her footsteps, go for it! Molly is a great example as to why we shouldn’t let age define our health or our fitness.
If you don’t have an exercise routine today, think about it over the weekend, put together some simple plans, and get started. Starting is always the hardest part. Once you are in motion, you’ll keep moving. And don’t fret if your plans are too simple. Just move, and your health will fall into place. Plus, I’ll continue to provide you with new ideas each week and after a while, you’ll find the routine that works best for you.
I’ll have write more on this topic in the following weeks. Until then, I hope you all have a fantastic weekend, I hope you can enjoy some exercise, and if you cook this week’s food recipe, let me know how the recipe turned out for you.