Additional Health/Fitness Facts & FAQ's


Welcome To The FAQ's (Frequently Asked Questions)

 What is a DEXA Scan, Do I need one?

DEXA Scan:
DEXA scans are used to check the density of bones. DEXA test use X-rays to show how strong bones are.  Density means how much there is of something in a given space, the denser the tissue, the less X-rays that will pass through the bone.  DEXA stands for dual energy X-ray absorptiometry.  Generally speaking the denser the bone, the less likely it is to fracture or break.  There are two different types of DEXA devices used for scanning bone density: 
  • Central DEXA - This is a larger machine, that can measure bone density through the center of your skeleton, such as your hip and spine.
  • Peripheral DEXA - This is a smaller much more portable machines, that are used to measure bone density on the appendicular skeleton, such as your wrist, heel or finger.
Advantages of DEXA Scan ++
  • One of the most accurate and valuable tools available for the diagnosis of osteoporosis and related conditions.
  • The best methods to estimate the risk of fractures.
  • Non-invasive procedure 
  • Easy and fast exam, with no need for local anesthetics or anesthesia 
  • The amount of radiation used is is very minimal, very little to no radiation remains in the patient’s body after the procedure.
  • Diagnosis of bone density abnormalities.
Disadvantages of DEXA Scan --
  • Whenever there is a risk of radiation, there is always the danger of cancer related to that. There can be any accidental exposure to radiation, this can cause drastic implications. However, if test is administered correctly and is done carefully the advantages of DEXA can far outweighs the risks.
  • Women who are pregnant are advised not to go for through this procedure because the chance it may harm the fetus.
  • Does not test for different volumes of bone properties
Indications:
A DEXA scan may be advised if you are at increased risk of osteoporosis.  Osteoporosis is a disease in which bones become fragile and more likely to fracture due to its lack of density.  Other indications for the use of a DEXA scan include but are not limited to: a fracture following a minor fall or injury, loss of height due to fracture of a vertebra (back bone), and other disorders associated with osteoporosis such as rhemutoid arthritis or coeliac disease.
Recommendation:
There is a large decline in bone mass that occurs in older adults, which increases the risk of osteoporosis.  I feel it is important to get your DEXA scan regularly if you feel you meet any of the indications.  As older adults we are more susceptible to injury, so its up to us to take the necessary steps to insure our longevity, and the DEXA can help.

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What Are The Best Nutrients To Take To Avoid Injury to Bones?


How Do Bone Heal?

One of the hottest topics for Active Adults are injuries frequently faced due to older age.  One of the most common is a stress fracture.  A stress fracture is a small crack in a bone and often develop from overuse.  When muscles are overtired, they are no longer able to lessen the shock of repeated impacts. When this happens, the muscles transfer the stress to the bones. This can create small cracks or fractures.  These fractures are become more prevalent the older we get. Stress fractures are most common during high-impact activities.  Factors that contribute of stress fractures due to high-impact activities include the frequency, Duration, and Intensity (your level of exertion)  Adults who are not active in throughout their older years can also have stress fractures caused by osteoporosis or bone insufficiency.  If you are curious about the process of bone healing and what nutrients can be consumed to prevent stress fractures, here are some suggestions:


Process of Bone Healing:

Inflammatory Phase:  During this phases of bone healing blood carries cells to the site of injury to perform maintenance. Taking medications like ibuprofen is not advised during the onset of the inflammatory phase, because they inhibit the enzymes that produce the cells function.

Repairation Phase: During this phase collagen is formed, and osteoid (hardened calcium) is laid down by osteoblasts when the soft callus (spongy material) is formed. The soft callus is formed into a hard callus (concrete like material), which will provide much more structural support for the bone. Osteoid is the part of the bone matrix that is un-mineralized (and organic, consisting mostly of collagen. Collagen is the main component of bone.

Remodeling Phase: This is the final phase of bone healing, it is the process of building up and breaking down bone.



3 Nutrients - Calcium, Vitamin D, Protein

  • Calcium - Calcium is a mineral that is important for making healthy bones and cannot be made by the body. If you do not get enough calcium in your diet or if your body does not absorb enough calcium from your diet, bones can weaken or not grow properly. The amount of calcium and other nutrients in your bones is called bone density. Bone density is highest between ages 25 - 35 and decreases after that. This can result in brittle, fragile bones that are prone to fractures, even without injury.

Foods high in calcium include:

Cheese
Ice cream
Leafy green vegetables, such as spinach and collard greens
Low-fat milk
Salmon
Sardines (with the bones)
Tofu
Yogurt


Daily Recommended Intake For Calcium:
Current daily recommendations of calcium for adults is 1,000mg per day

  • Vitamin D - Vitamin D increases the absorption of calcium from foods, which helps to provide more calcium for building bones.  Many times Vitamin D will be added to milk for this reason.  Vitamin D helps in preventing osteoporosis and other bone related diseases,and helps muscle protein synthesis, and the remodeling phase of bone healing.

Good Sources for Vitamin D includes:

Sunlight*
tuna
salmon
sole
milk
cereal
pork
eggs




Daily Recommended Intake For Vitamin D:

Athletes should consume 800-2000 International Units (IU) daily, and 5-30 minutes of sunlight twice a week. It is important to get good expose to  sunlight because Vitamin D is synthesized in the body through sunlight exposure

  • Protein - Protein also provides amino acids necessary for bone and tissue formation, as well as for healing.  A low-protein and low-nutrient diet increases fracture risk, Protein is important in maintaining the integrity of bone.
Sources high in protein include:

Turkey breast
Fish
Cheese
Pork
Beef
Tofu
Beans

Daily Recommended Intake For Protein:

The daily recommended intake of protein for adults is 0.8 g/kg and for endurance athletes 1.2-1.4 g/kg.

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Why is exercise important for overall health and well-being?

Regular physical exercise is one of the most important things you can do for your health. 

Watch to videos below to get more expert opinions on the importance of regular exercise.




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How can I stay active while I am at work?

For some people, fitness is all in a day's work. They get exercise because their jobs require physical activity. That's a good thing, given the health and calorie-burning benefits of staying active. But, if you have a desk job or other sedentary job, you may need to be creative to find ways to keep your body moving at work.

How much?

Most generally healthy adults need at least 2.5 hours of aerobic exercise a week along with strength training on at least two days. To get the most health benefits, the exercise should be done at a moderately intense level or higher, such as brisk lunchtime walks.
But, any movement will help burn extra calories. So, look for more ways to keep moving. For example, get up from your desk and stretch now and then. As a bonus, you'll help ease the aches and stiffness that can result from sitting for long periods. A little here, a little there – it all adds up, and it may help motivate you to be more physically active overall. Just be sure to talk with your doctor before significantly increasing your physical activity.
Here are a few techniques that might work for you:
Take active breaks and lunches, if possible. If your break allows, consider taking a brisk, 10-minute walk around the building instead. Even small chunks of activity, done throughout the week, can help improve your health. You may return to your work area feeling energized and upbeat, too. Here are some more simple ideas:
  • Take a quick walk outside over the lunch hour
  • Use the stairway instead of the elevator
  • Use a restroom on another floor
  • Sit at your desk on an exercise ball, which works core and back muscles, for short periods of time, if appropriate for your work environment
  • Park as far as you can in the parking lot from the front door so you have to walk more
Be an active commuter. Do you live close enough to ride a bike or walk to work? Both provide aerobic exercise, which:
  • Increases heart rate and breathing, a benefit to your health
  • Burns calories, helping control your weight
  • May help reduce your risk of Type 2 diabetes, heart disease and other health conditions
You'll save cash and help the environment, too. If you bike, just be sure to wear a helmet.
Is the commute too far to walk or bike? Try parking your car farther from the office or getting off the bus a stop early. Then walk the rest of the distance to work. Or, maybe you could ride your bike to the bus stop so at least part of your commute involves exercise.
Invite the office team. Start a walking group that meets for lunch breaks. You'll inspire each other to keep moving while also getting to know your colleagues better.
Open a desktop gym. If it's OK with your supervisor, keep some hand weights, resistance bands or other small exercise equipment at your work area. Do a few reps when you can – such as during breaks.
By taking steps to add more movement into your workday, you can help ensure a more physically active lifestyle – one that benefits your health and well-being.
Need More? Watch video for this experts special techniques in staying active at work.

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What are some of the best ways to exercises for older active adults?

Aerobic
Muscle-Strengthening
  • Walking
  • Dancing
  • Swimming
  • Water aerobics
  • Jogging
  • Aerobic exercise classes
  • Bicycle riding (stationary or on a path)
  • Some activities of gardening, such as raking and pushing a lawn mower
  • Tennis
  • Golf (without a cart)
  • Exercises using exercise bands, weight machines, hand-held weights
  • Calisthenic exercises (body weight provides resistance to movement)
  • Digging, lifting, and carrying as part of gardening
  • Carrying groceries
  • Some yoga exercises
  • Some Tai chi exercises
How intense?
Older adults can meet the Guidelines by doing relatively moderate-intensity activity, relatively vigorous–intensity activity, or a combination of both. Time spent in light activity (such as light housework) and sedentary activities (such as watching TV) do not count.
  • Moderate-intensity activity
  •  requires a medium level of effort. On a scale of 0 to 10, where sitting is 0 and the greatest effort possible is 10, moderate-intensity activity is a 5 or 6 and produces noticeable increases in breathing rate and heart rate.
  • Vigorous-intensity activity
  •  is a 7 or 8 on this scale and produces large increases in a person's breathing and heart rate.

Here Are a couple of videos aimed towards older adults that provides great examples of a number of exercises  that can be done at home with just as little as a chair! Take a look.





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