That's Fit

Are you thinking about upping your magnesium intake after reading yesterday's post about strong bones? If so, here's a snack, right from the pages of HEAL magazine, that you might try. It contains a recommended magnesium component: Avocado. Even if you're not so concerned with magnesium but just want a tasty treat, give this recipe a try.

Avocado & Corn Salsa

3/4 cup frozen corn, thawed
1/2 cup quartered grape tomatoes
1 medium avocado, diced,
1 tablespoon chopped fresh cilantro
2 teaspoons lime juice
1/4 teaspoon kosher salt (or not)

Toss all these ingredients together in a medium bowl, serve with tortilla chips, and there you have it. Rest assured, each of the eight 1/4 cup servings in this dish won't break your health bank with their 50 calories, 3 g fat, 5 g carbohydrates, and 37 mg sodium.

Get this: Even small improvements in bone density can have a major public health benefit, says one researcher involved in an ongoing Health, Aging, and Body Composition Study (Health ABC). One way to make such an improvement is to up your intake of magnesium. Magnesium helps the body use calcium, keeping bones strong. Are you getting enough? Probably not.

Through the Health ABC study -- 2.038 elderly men and women were studied -- it was determined that the more magnesium taken in, the more dense the bones are. Specifically, for every 100-milligram increase in magnesium, there appears to be a two percent increase in bone density. This finding does not hold true for African-Americans, perhaps due to a difference in hormones. Still, everyone can benefit from magnesium, says HEAL magazine.

Aim for three or four daily servings of low-fat dairy products if your body can tolerate them. Also, get plenty of magnesium-rich foods like dark, leafy green veggies, beans, avocados, and nuts. If that doesn't put you in a healthy range -- 420 mg per day for women and 320 mg for men -- then consider a supplement if your doctor gives you the OK. Just don't go overboard -- experts say 350 mg is a safe upper limit.

When polar bears are pregnant, they spend three critical months of the pregnancy hibernating in a snow den. Sounds ideal, doesn't it? During that time, they don't eat or drink anything, and yet they still manage to create a perfect little polar bear, who is born shortly after the mama comes out of hibernation. Cute story, right? But to scientists, it's more than that--it's a miracle.

Think about it: How does a polar bear have the resources to build strong baby bones without eating for three months? Pretty remarkable, huh? And it could mean a world of difference to women suffering from osteoporosis. Researchers are looking into ways to replicate the bone-building abilities of polar bears in older women, who are particularly prone to the disease.

But it will be a long time coming before we know how to build bones in humans as effectively. In the meantime, protect yourself from osteoporosis by eating well, getting your calcium and exercising regularly.

I know I need to keep my bones strong because my grandmother, when she was alive, had osteoporosis. The more she aged, the more rounded her frail little back became. And like many seniors do, she eventually broke a hip and struggled to recover from this bone-crushing experience.

Ideally, I would have built strong bones nearly a decade ago -- it's most important before the age of 30 and can be the best defense against developing osteoporosis, a disease in which bones become fragile and are more likely to fracture, or break. Typically occurring in the hip, spine, and wrist, osteoporosis can be prevented. Good thing, because there is currently no cure or treatment for the disease.

Straight from the National Osteoporosis Foundation, here's how you can baby your bones.

• Get your daily recommended amounts of calcium and vitamin D.
  
• Engage in regular weight-bearing exercise.
• Avoid smoking and excessive alcohol.
• Talk to your healthcare provider about bone health.
• When appropriate, have a bone density test and take medication.

Growing up, I always drank milk with my meals. Actually, with the exception of my mother, so did the rest of my family. Even now, dare I say a grown up myself, I still find myself drinking milk with dinner (unless I'm eating fish, because the two just don't plain mix). Although I didn't realize it as a kid, or really care all that much at the time, those glasses of milk were helping me get the vitamin D I needed.

Because I live in the northeast, the colder months prevent us (or at least deter us) from being out in the sun as much as people living in warmer climates. As a result, we don't get our D from el sol. So, again, downing milk was and is a good thing. Why I mention all of this is to point out the fact that many people do not get enough vitamin D, as evidenced by the fact that their blood levels of this nutrient are far below what is considered healthy.

Harvard University researchers recommend that people consume at least 25 micrograms of vitamin D to help lower the risk of bone fractures, periodontal disease, colon cancer, and heart disease. To put that amount in perspective, it's about 20 mcg (800 IU) more than what the average person is currently consuming. And, while drinking milk is a good source of vitamin D, you should still try to get a little daily sunlight and perhaps even consider supplementation.

When you're working out, most times your goal is to build a fitter and stronger body. This usually means an emphasis on the development of new lean muscle, a reduction in body fat, and increased endurance. However, there are a number of other benefits one can reap from working out, none of which being any less important to overall health than those already mentioned.

Though it is usually considered only when the word osteoporosis is entered into discussion, maintaining bone strength is vital to our health. Bones are living organisms, which means that they have the capacity to become weaker or stronger. Given the fact that your bones slowly stop accumulating calcium by around the age of 30, you need to keep them strong in other ways, which is where regular exercise comes into play.

Resistance training has been shown to increase bone strength and reduce a person's risk of osteoporosis. But, this doesn't mean that you have to throw around a set of 50-pound dumbells to experience similar results. Remember, whenever you're standing, your own body weight is being supported by your bones and muscles. Therefore, increased movement -- be it in the form of exercise, dancing, sports, or even a leisurely game of shuffleboard -- may be enough resistance to keep your bones healthy.

Want the food you put in your body to really matter? Then try these healthy combinations, compliments of Publix.

To yield more phytonutrients: Add a little olive oil to a salad of baby spinach, shredded carrots, and red onion. Or mix avocado, tomato salsa, and lime juice for a tangy guacamole.

To score more iron: Serve black beans with salsa and a sliced orange, drop some cut strawberries into a bowl of whole grain cereal, or stir up some brown rice, tofu, and red and green bell peppers.

For stronger bones: Create a quiche with broccoli, eggs, and low-fat milk or how about the leafy vegetable chard and garlic in olive oil, topped with a bit of Parmesan cheese?

Many of us young folks take our bodies for granted, but imagine how difficult life would be if our strength and our balance were compromised? Elderly people deal with this on a daily basis -- hence the need for railings and handles in their homes. Falling is common amongst seniors and it can lead to a whole slew of health problems like broken bones and fractures.

But new research is showing that this problem is more profound than previously thought -- in fact, an elderly person dies from a fall every five hours, according to this article from That Daily Mail. Yikes.

If you're approaching the golden years, or have an elderly relative that needs your help, please talk to your doctor about ways to prevent falls.

Exercise is fun! Exercise is an activity that makes your body strong. How can you exercise? You can play soccer. You can ride a bike. You can rake leaves. You can play football.

Sound a little elementary? It should -- because it comes straight from my first-grade kid's Weekly Reader. Written for your average grade school student, the Weekly Reader is a four-page magazine of sorts that pays special attention to a special topic. This week's topic: Fitness. In addition to the lesson I featured above, this little publication also includes a run-down on bones.

Your body has many bones. Exercise keeps those bones strong. Some bones hold up your body. Other bones protect the inside of your body. All your bones together make up your skeleton.

My grandma had osteoporosis. For her, it reared its ugly head in her back which became more and more rounded with each of her passing years. It caused her great pain. And it caused her to continually urge me to stand up straight and practice good posture -- which is important for young women like me who wish to maximize bone health. But even more critical for mostly Caucasian and Asian women is weight-bearing exercise and resistance training.

Walking, running, dancing, and playing tennis are just a few good weight-bearing activities. Biking and swimming don't count because they provide no impact of bones on the ground.

OK, so are you ready for your mission? Here's what you've gotta do: Start slow if you must and tackle 10 minutes of walking three times per week. Gradually build up to 30 minutes a day, five times per week. Do more if you can. Then add weights for resistance. Take on some strengthening exercises for 20 minutes, three times per week. If you don't feel very fit at the moment, begin walking with ankle weights and then tack on small amounts of weight, beginning with one pound and working your way up.

Personally, I hope to turn back the clock on osteoporosis. How about you?

I've known for a while that vitamin D is essential and that one of the best ways to soak it up is to enjoy a bit of time in the sun (but not too much as we all still have to worry about skin cancer). I didn't realize though, until I read this article, just how essential the vitamin really is.

The piece points out that taking vitamin D supplements, along with a bit of sunshine, aids with conditions such as chronic pain and muscle weakness, it strengthens bones and those with deficiencies might even be at a higher risk of dying from diabetes, cancer and heart disease.

Plus, the study discussed in the article, found that taking supplements may increase life expectancy by as much as two years. Not bad for a daily supplement. Those quoted in the article stress that it isn't enough to just garner your daily dose from the sun. Supplements must be taken as well, on a regular basis.

As we age, maintaining the health of our bones becomes increasingly important. But just because you're young, doesn't mean you don't have to worry about your bones. I've met a number of 20-somethings who avoid calcium in favor of soda who break a bone every few months. As for me, the avid milk-drink, soda-avoider? I've never broken a bone.

Anyway, my point is this: Take care of your bones, no matter how old you are. I can promise you that you'll regret it if you don't. Getting your share of calcium is important, but other nutrients play a big role too -- including Vitamin D and magnesium. And just because you hate milk, doesn't mean you can't get your calcium fix -- you can find calcium in lots of veggies too.

For more all-important info on your bones, check out this article on AOL Health.

A little while ago, I did this tongue-in-cheek post on how to look older before your time. But how about looking good for your age? Well, you could do the opposite of what was on that list, but there are many more things you should be doing to make sure you age gracefully, both in your mind and your body. Prevention Magazine has put together this great resource on aging well, complete with dozens of handy tips including:

• Eat and apple a day
• Take up a new hobby
• Eat Omega-3 enriched foods
• Have a CPR test
• Practice Tai Chi
• Get a bone density test
• Smile
• Wear a hat in the sun

What do you think is the best way to age gracefully? If you ask me, the main components are moisturizer, sunscreen, healthy eating, daily fitness and sleep.

It's possible to lose weight by diet alone. But it's much more effective with exercise. Exercise speeds up the calorie-burning process, increases energy, triggers heart health, boosts mental health and according to a study published in the December 2006 Archives of Internal Medicine, exercise strengthens bones too.

Dieting without exercise can cause bone loss, say researchers at Washington University. Female dieters who lost weight by only cutting calories lost 2.2 percent of bone density in the spine and hips, two areas prone to fractures. Tack on some exercise to that diet plan, and get enough calcium too, and you can lose weight without losing bone.

Seems a simple formula to me. How about you?

The foot -- possibly the most ignored and oft-maligned body part. While a few people fetishize feet, many others can't stand the look or smell of them, and get all grossed out at the sight of them. You may not even think about them at all -- that is until something goes wrong and you really realize just how much work your feet do. So in honor of the feet, here are some facts you may not know:

• 26 of the 206 bones in a human body are in the feet, 14 of which are in the toes.
• Corns and calluses are the most common foot problems.
• There are more sweat glands and nerve endings per square inch in the foot than any other part of the body.
• Feet swell throughout the day so if you're shoe shopping, go in the late afternoon or evening.
• Feet problems can lead to headaches, indigestion and lower back aches.

For more facts about feet, take a look here. Remember that you don't have to like the look of them, but you should show your feet some respect. Spend money on shoes that fit and that are appropriate for whichever activity you'll be performing, and maybe treat yourself to a pedicure from time to time. Check this page out for more ideas on how to properly care for your feet.