STAYING FIT

Strengthen Those Bones Of Yours!

I

t is recognized as a serious world-
wide health problem, but one that
is largely preventable. Osteoporosis
— a disease in which the bones become
extremely porous — affects more people
than you might think.
According to estimates, 28 million
people in the U.S. have osteoporosis and
44 million people, more than half the
American population 50 years of age and
older, are threatened by poor bone quality
and low bone mass — increasing the risk
of osteoporosis. The weaker the bones, the
more susceptible people are to fractures,
most of them in the spine, hip or wrist.
Simple measures to minimize risk,
while developing strong bones and pre-
venting future problems, can be remem-
bered easily as these consecutive letters:
C = Calcium; D = Vitamin D; E = Exercise.
If you received enough calcium as a
child and teenager, your 0-P (osteoporo-
sis) risk is reduced. Calcium can be found
in many foods such as dairy products,

spinach, beans, fish, tofu and
almonds. Daily calcium needs:
Adolescents: 1,300 milligrams
(some say 1,500 mg). Adults:
1,000. Over age 50: 1,200.
Our bodies create vitamin
D from sunshine. Getting 10-
15 minutes of sun on the skin
per day is recommended and,
obviously, the "D" deficiency is
increased this time of year.
The National Institutes of
Health recommend these dos-
ages of vitamin D in supple-
ments: 200 IUs (International units) per
day for adults under 50. 400 IU for ages
51-70. 600 IU for ages 70 and older.
Vitamin D and calcium are connected
in that you need "D" to get calcium into
the bloodstream. Without it, much of the
calcium can pass out as waste.
As for exercise, stronger bones and
muscles can be attained through weight
training. And because muscle tissue is

using your own body parts: one hand
pressing against the other.
Other factors that help fight 0-P are
having a good diet, eliminating smoking
and excess alcohol. Genetics also matters.
0-P isn't just a women's problem,
although with menopause and subsequent
bone mineral loss, women are mostly
affected, especially Caucasian and Asian
women. But others can get it too.
Men make up about 20 percent of all 0-
P cases. The fracture rate in males jumps
dramatically after age 70, where the mor-
tality rate for hip fractures is 30 percent,
compared to just 9 percent in females.
So remember: C-D-E. Calcium, Vitamin
D and Exercise. They go a long way in
fighting the big 0-P. O

typically attached to bones
through adjacent tendons and
ligaments, stronger muscles
mean stronger bones.
Walking or running is a good
weight-bearing exercise, the
new formation of bone is site
specific, meaning the bone-
stimulating effect will only take
place in those bones attached to
the muscles being contracted.
So walking/running will only
affect lower-body bone struc-
ture, not upper body.
The best thing is a full body resistance-
training program, using dumbbells, bar-
bells or rubber tubing.
Another excellent bone strengthening
tool is isometrics. This form of exercise
involves contracting a muscle against an
immovable object or force with no joint
movement. You don't need equipment for
this. It can be accomplished by pressing
into a hard surface, such as a wall or even

Jim Berk is an Aerobics and Fitness Assoc. of
America-certified personal trainer affiliated

with the JCC and the Sports Club in West
Bloomfield. He also trains privately in homes.

He can be reached at (248) 444-9480.

CANCER TREATMENT CENTER

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-

SYMPTOMS?

HOW V\IN_L IT AFFECT MY LIFE? WILL I NEED CHEMO? WHO DO I TALK TO? WHAT ARE MY OPTIONS?

DMC HURON VALLEY-SINAI HOSPITAL AND THE WORLD RENOWNED

Sheryll Kollin
Michigan
cancer survivor

KARMANOS CANCER CENTER HAVE JOINED FORCES TO BECOME THE
ONLY HOSPITAL IN WESTERN OAKLAND COUNTY AFFILIATED WITH A
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You can feel confident having access to one of the nation's leaders in cancer

care with advanced treatment, clinical trials and the expertise the Karmanos
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Treatment Center on the beautiful DMC Huron Valley-Sinai Hospital campus.

Congratulations Joel Appel, D.O. and Kimberly Hart, M.D. Voted two of Hour
Magazine's "Top Docs" for 2009.

CANCER CENTER

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Huron Valley-Sinai
Hospital

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TWO GREAT INSTITUTIONS COMING TOGETHER FOR A BETTER WAY TO FIGHT CANCER.

Hear (Tancer. Tbia Kartnanos.

)A -if:Hwy,

www.hvsh.org (248) 937 - 3300 : For a referral call 1.888.DMC.2500 1 William Carls Drive

February 11 • 2010

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