That's Fit

It's important for everyone to have an active, healthy lifestyle. For those who have beat cancer, it's possibly even more important. More than 10 million Americans have survived the disease -- but the impact it had on their health puts them at higher risk for conditions such as heart disease, osteoporosis, diabetes, and a reduced quality of life... not to mention the risk of cancer recurrence.

Exercise, eating healthfully, and not smoking can help counteract that increased risk. But, according to the American Cancer Society (ACS), too few cancer survivors adopt a healthier lifestyle. Though approximately 75% of cancer survivors do stop smoking, the ACS isn't seeing as good of an improvement with healthy eating and physical activity.

The ACS recommends a minimum of 30 minutes of exercise a day (at least five days a week) and a diet that includes at least five servings of fruits and vegetables a day. Less than 48% of survivors are meeting the exercise requirements and less than 20% are eating the recommended amount of fruits and vegetables.

Calcium is a vital nutrient for strong bones and teeth. For women in particular, calcium is important to help ward off osteoporosis later in life. Osteoporosis causes bones to weaken and become brittle -- increasing the risk of breaking bones. Calcium works together with other nutrients -- such as vitamin D -- to build strong bones.

So is milk your best source of calcium? Contrary to what we always learned in our youth, it may not be. In fact a Harvard study concluded that there is no evidence that several glasses of milk each day contribute to stronger bones. There are other dietary sources of calcium beyond milk. Give some of these a try:

• Cheese
• Sardines
• Broccoli
• Dark, leafy greens such as kale and collard greens
  
• Almonds
• Yogurt
• Rhubarb

Some other foods, such as orange juice, can be fortified with calcium as well. Pair a calcium-rich diet with weight-bearing exercise and you've got a recipe for good bone health.

Here's another installment of what I'm sort of making an ongoing feature here on That's Fit. It's not really one of our true features (those are listed on the right hand side of this page), it's just something I felt like putting together myself. It's called Vitamins and Minerals 101, and this time around we're taking a look at Calcium.

Name: Calcium

What it Is: The most abundant mineral in the human body. 99 percent of calcium is found in the bones and teeth, with the remaining 1 percent found throughout the body in muscle, blood, and the fluid between cells.

What it Does: Keeps bones health and strong, helping to prevent against osteoporosis. Calcium is also needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system.

How Much You Should Be Consuming: Recommended Adequate Intake by the IOM for Calcium is 1000mg daily for men and women aged 19-50; 1200mg daily for men and women aged 51+

Where to Get It: Milk, yogurt, cheese, sardines, tofu, salmon, spinach, calcium fortified orange juice.

Consuming an adequate amount of Calcium is vital to maintaining a healthy, well-balanced diet. For more information on this powerful fighter against bone degeneration and myriad diseases, click HERE to visit the National Institute of Health's website.

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.

When we see commercials about osteoporosis, featured in the ads are any number of middle-aged women. Does this mean that men should never concern themselves with bone health?

Men, just like women, are subject to a loss of bone density as they grow older. In fact, research shows that an estimated 2 million men in the U.S. suffer from osteoporosis, and 3 million are at risk of developing this disease. This is why it is also important for men to protect their bones by following a regularly scheduled resistance training program. Equally as important is proper diet; magnesium and calcium are both necessary to maintain a healthy frame.

Think it's too late to start lifting weights? Unless your doctor explicitly says so, it's probably not too late at all. The same goes for what you're eating; check with your doctor to make sure that you are consuming an adequate amount of these essential minerals.

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.

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.

Lifting weights can be daunting for the seasoned cardio queens. Afterall, the weight section of the gym tends to be overrun with super-buff body-builder types. But weights are an essential part of a healthy fitness routine. Want some reasons? Fitsugar has a few:

• It helps you maintain functional strength, so that things like carrying groceries and vacuuming don't fatigue your muscles.
  
• You'll reduce your risk of injuries, by strengthening tendons
  
• It will help prevent osteoporosis later in life, because your bones actually get stronger when you lift weights
  
• It helps you manage your weight, not only by burning calories but by building muscle, which burns more calories than fat.
  
• It helps you in other sports. If you want to play ball, run or even do yoga, muscle is a key component.

What's your reason for lifting weights?

GlaxoSmithKline's Avandia diabetes drug has had so many bad marks against it recently that it's amazing anyone is still buying it. Well, here's another.

In a recent report, the diabetes drug sold by prescription was linked with an increase in osteoporosis risk after being connected to increased heart disease risk this summer.

The newer study did admit that the osteoporosis finding was indeed a slight mistake, and it was surprised that earlier studies had not connected the use of Avandia with osteoporosis. For those who are older and at risk of fractures already, the taking of Avandia should be discussed with your doctor at length.

Bulimia nervosa, like anorexia nervosa, is an eating disorder that centers around control. One of the most common eating disorders, bulimia is characterized by consuming large amounts of food and then ridding the stomach of its contents by way of vomiting, over-exercising, or use of laxatives.

Eating to excess (called the "binge") is comforting to bulimics. But eating too much causes them to feel out of control. They also feel guilt, shame, and a fear of weight gain which causes them to "purge." This "binge and purge" cycle is extremely dangerous and can lead to serious and long-term health problems, like tooth decay, gum disease, loss of tooth enamel, osteoporosis, kidney damage, heart problems, and even death.

Because bulimia is harder to recognize than anorexia -- the symptoms are more subtle and bulimics are not always thin -- awareness is critical. Please consider these symptoms and physical effects of bulimia.

It never hurts to do a little review on a topic that affects so many women, and some men too. The topic: Anorexia.

Anorexia Nervosa, a type of eating disorder characterized by an intense fear of gaining weight and leading to a restriction of food and dangerous weight loss, is one serious disease -- between one and two of every 10 cases of anorexia leads to death from starvation, cardiac arrest, medical complications, or suicide.

Anorexia can halt the physical and emotional growth of teenagers and can lead to premature osteoporosis, infertility, increased risk of miscarriage, and low-birth-weight babies. Anorexia may be especially deadly for women with insulin-dependent diabetes if they omit or under-use insulin to control their weight.

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?

It's slightly comforting to see that an osteoporosis drug intended to prevent bone fractures and other problems actually prevents deaths due to those situations. Medical experts said this week that the osteoporosis rug Reclast caused 35 percent fewer fractures in patients taking the drug, along with 28 percent fewer deaths.

Normally, I am skeptical of claims like this unless it is backed with verifiable data and clinical studies without any outside influence (that's increasingly hard to find), and this no study is any different.

Although no other osteroporosis drug in the last 15 years has showed the results Reclast has, all variables must be equal or the comparison is invalid, right? I'm not against Reclast, but where are all the specific results from this study? Not in the story, of course.

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.

I hear this often from women: "I want to weight train, but I'm nervous about bulking up." I'm here to tell you, honey, the chances are slim that you'll get big rippling muscles unless you also do lots of steroids. Women just don't have the testosterone for it. In fact, you might need to worry about whether you are lifting enough. A study of college students at Ohio State University showed that women, when left to their own strength training devices, typically chose weights at 50 percent of their max capacity, which isn't even close to the 75 percent you should be pumping. And women who were given a regimen using weights at 75 percent reported that the program was too hard. So while guys in the gym might be adding pounds to the bicep curl, many women are probably just, well, barely making it worth their while.

This is a drag, because you need sufficient weight to really get the benefits of muscular fitness and bone density. Bone density is crucial in the prevention of osteoporosis. Here's one way to tell if you aren't pumping enough iron: can you do three sets of ten to twelve reps of an exercise with relative ease? If so, add weight, baby. At least the last few reps of the second and third set should be hard to complete.