Comments on: Age Well, Avoid Osteoporosis: It’s Easier Than You Think http://www.marksdailyapple.com/skeletal-health/ Serving up health and fitness insights (daily, of course) with a side of irreverence. Sat, 21 Nov 2009 05:36:26 -0700 http://wordpress.org/?v=2.8.1 hourly 1 By: Dear Mark: Calcium for Women | fitnesshealthtips http://www.marksdailyapple.com/skeletal-health/#comment-383533 Dear Mark: Calcium for Women | fitnesshealthtips Tue, 12 May 2009 08:37:03 +0000 http://www.marksdailyapple.com/skeletal-health/#comment-383533 [...] Age Well, Avoid Osteoporosis: It’s Easier Than You Think [...] [...] Age Well, Avoid Osteoporosis: It’s Easier Than You Think [...]

]]> By: Tristen http://www.marksdailyapple.com/skeletal-health/#comment-360398 Tristen Tue, 21 Apr 2009 15:07:15 +0000 http://www.marksdailyapple.com/skeletal-health/#comment-360398 Combat Osteoporosis with Calcium and Magnesium The risk of osteoporosis factors in when you are female and older. Nutritional supplements can help you avoid osteoporosis, no matter what risk factors you may have. Calcium and Magnesium work together and if you add in exercise you’ll build bone even better. Supplements need to be taken throughout your lifetime. Women who are in postmenopausal and do not take calcium supplements lose approximately 2% of bone mass per year. Taking 1,000 to 1,600 mg of calcium supplement a day decreases this rate to 1%, and reduces bone fractures by 50%! Unless magnesium is also present in your body, you may be simply excreting the calcium supplement you are taking. Magnesium plays as much a role in bone density as calcium. Magnesium will act as a bonding agent that binds calcium, fluorine and other important minerals to build bone. Take a daily maximum amount of magnesium, at least 350 - 400 mg a day is suggested for healthy bones. Do something about osteoporosis before it dose something to you. Drugs for osteoporosis are not miracles. These drugs have harmful side effects and limited benefits. The best medicine for this potentially crippling condition is prevention by taking supplements. Tristen Thomas Combat Osteoporosis with Calcium and Magnesium

The risk of osteoporosis factors in when you are female and older. Nutritional supplements can help you avoid osteoporosis, no matter what risk factors you may have.

Calcium and Magnesium work together and if you add in exercise you’ll build bone even better.

Supplements need to be taken throughout your lifetime. Women who are in postmenopausal and do not take calcium supplements lose approximately 2% of bone mass per year. Taking 1,000 to 1,600 mg of calcium supplement a day decreases this rate to 1%, and reduces bone fractures by 50%!

Unless magnesium is also present in your body, you may be simply excreting the calcium supplement you are taking. Magnesium plays as much a role in bone density as calcium. Magnesium will act as a bonding agent that binds calcium, fluorine and other important minerals to build bone. Take a daily maximum amount of magnesium, at least 350 – 400 mg a day is suggested for healthy bones.

Do something about osteoporosis before it dose something to you. Drugs for osteoporosis are not miracles. These drugs have harmful side effects and limited benefits. The best medicine for this potentially crippling condition is prevention by taking supplements.

Tristen Thomas

]]> By: The 10 Rules of Aging Well : I found it on the internet http://www.marksdailyapple.com/skeletal-health/#comment-126305 The 10 Rules of Aging Well : I found it on the internet Sun, 17 Aug 2008 18:07:09 +0000 http://www.marksdailyapple.com/skeletal-health/#comment-126305 [...] necessary. Your muscles weaken, your bones shed their valuable osseous material - thereby even further compromising your immunity - and your mental capacity begins to slowly deteriorate. Exercise isn’t really about being ripped [...] [...] necessary. Your muscles weaken, your bones shed their valuable osseous material – thereby even further compromising your immunity – and your mental capacity begins to slowly deteriorate. Exercise isn’t really about being ripped [...]

]]> By: Mark Sisson http://www.marksdailyapple.com/skeletal-health/#comment-8245 Mark Sisson Fri, 14 Sep 2007 16:16:36 +0000 http://www.marksdailyapple.com/skeletal-health/#comment-8245 Brian, yes, you're right on all counts. Without having details for a specific individual I am making a general recommendation, with the assumption being this would work for someone just getting started with exercise. Brian, yes, you’re right on all counts. Without having details for a specific individual I am making a general recommendation, with the assumption being this would work for someone just getting started with exercise.

]]> By: Brian A http://www.marksdailyapple.com/skeletal-health/#comment-8244 Brian A Fri, 14 Sep 2007 14:56:50 +0000 http://www.marksdailyapple.com/skeletal-health/#comment-8244 Seems like ankle weights and 5lb. dumbbells would be too light to gain any real improvements. So my bones go from being able to handle X to being able to handle X+5lbs - how does that help me? It might be a place to start, but the prescription should be the same as any other strength-building routine - increase the resistance over time for real benefits. One only has to search for the stories about 60- or 70-year old bodybuilders to find that there's no reason seasoned citizens should 'take it easy' with such light weights. Seems like ankle weights and 5lb. dumbbells would be too light to gain any real improvements. So my bones go from being able to handle X to being able to handle X+5lbs – how does that help me? It might be a place to start, but the prescription should be the same as any other strength-building routine – increase the resistance over time for real benefits. One only has to search for the stories about 60- or 70-year old bodybuilders to find that there’s no reason seasoned citizens should ‘take it easy’ with such light weights.

]]> By: Mike OD http://www.marksdailyapple.com/skeletal-health/#comment-7931 Mike OD Tue, 11 Sep 2007 22:00:30 +0000 http://www.marksdailyapple.com/skeletal-health/#comment-7931 I agree with using real resistance. Heavy stress on the bones will generate the neccessary response for the bones needing to be stronger and thicker. I would say the most important and safe for anyone (if they know real technique) is the bar deadlift. It can be 30 lbs...or 300lb...once you learn how to do it, it's amazing the results and bone building stimulus one can get. There is no such thing as a dangerous compound exercise in my book, just someone who is doing it completely wrong or lacks the proper instruction. Doing machine curls aint gonna cut it. Just from a trainers pov. That and get out in the sun for your Vit D daily. I am sure all that flourescent lighting is just sucking the life out of our bones. Also more alkaline vegetables and less acidic grains and dairy. So our body doesn't have to take magnesium and calcium from our body to balance our PH. I agree with using real resistance. Heavy stress on the bones will generate the neccessary response for the bones needing to be stronger and thicker. I would say the most important and safe for anyone (if they know real technique) is the bar deadlift. It can be 30 lbs…or 300lb…once you learn how to do it, it’s amazing the results and bone building stimulus one can get. There is no such thing as a dangerous compound exercise in my book, just someone who is doing it completely wrong or lacks the proper instruction. Doing machine curls aint gonna cut it. Just from a trainers pov.

That and get out in the sun for your Vit D daily. I am sure all that flourescent lighting is just sucking the life out of our bones.

Also more alkaline vegetables and less acidic grains and dairy. So our body doesn’t have to take magnesium and calcium from our body to balance our PH.

]]> By: Mark Sisson http://www.marksdailyapple.com/skeletal-health/#comment-7920 Mark Sisson Tue, 11 Sep 2007 19:01:08 +0000 http://www.marksdailyapple.com/skeletal-health/#comment-7920 Bamagal...of course...Thanks for catching that. Oxy, walking is weight-bearing activity. Hiking. Light weights - doesn't have to be too strenuous. E.g. 5 pound hand weights, or walk with ankle weights, etc. Hope that helps. Bamagal…of course…Thanks for catching that.

Oxy, walking is weight-bearing activity. Hiking. Light weights – doesn’t have to be too strenuous. E.g. 5 pound hand weights, or walk with ankle weights, etc. Hope that helps.

]]> By: Oxybeles http://www.marksdailyapple.com/skeletal-health/#comment-7919 Oxybeles Tue, 11 Sep 2007 18:53:24 +0000 http://www.marksdailyapple.com/skeletal-health/#comment-7919 What does recommend for the elderly in the *0 Year Category when it comes to exercise? Clearly walking, but what form of resistance training is reasonable? What does recommend for the elderly in the *0 Year Category when it comes to exercise? Clearly walking, but what form of resistance training is reasonable?

]]> By: BamaGal http://www.marksdailyapple.com/skeletal-health/#comment-7916 BamaGal Tue, 11 Sep 2007 18:22:35 +0000 http://www.marksdailyapple.com/skeletal-health/#comment-7916 I agree with you on the calcium, magnesium, Vitamin D---but phosphorus competes with calcium in the body. Zinc is another good supplement---it helps in the activation of vitamin D in the body. I agree with you on the calcium, magnesium, Vitamin D—but phosphorus competes with calcium in the body. Zinc is another good supplement—it helps in the activation of vitamin D in the body.

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