Wellness Mandala

Wellness: Life is a balancing act.
So I started thinking about wellness. What is wellness anyway?
It’s the absence of disease. If you are not sick you are well.
But it’s more than that isn’t it? It’s quality of life and for some it’s a balancing act; the balance of all things. I like this balance concept so I dug out one of my favorite balancing act tools:

Wellness Balancing Act Tool

The Mandala: the wheel of life. I wrote down all the types of wellness I could think of and ended up with 6 categories that I stuck on my Mandala to enable us to live well.

Here they are:
Physical Wellness
· Taking care of your body, eat right, exercise
· Visit your doctor regularly

Mental Wellness
· Keeping an open mind and trying to see other’s point of view
· Allowing your curiosity to take you to new places and learn new things.

Emotional Wellness
· Trying to keep a positive state of mind
· Cultivating self esteem
· Reaching out to others for support

Spiritual Wellness
· Recognizing your beliefs.
· Allowing your core values to direct your actions.

Social Wellness
· Developing positive inter-personal relationships at home and work
· Allowing yourself to give and receive love: to and from everyone that means that much to you including animals
· Participate in social situations; try not to stay on the sidelines.

Environmental Wellness
· Making your home environment peaceful, pleasant, safe and comfortable.
· Choosing an occupation and a workplace that doesn’t drive you nuts.
· Try to have a positive impact on our natural environment.
Recycle more, pollute less.

When the wheel is in balance it spins evenly. When even one of these categories is out of whack, the whole wheel starts to wobble.
So as a certified health coach I respectfully suggest you get rolling, get your balancing act together so you can live well.

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EASY CARDIO WORKOUT COMBATS DEPRESSION

Easy Cardio WorkoutEasy Cardio Workout Combats Depression. I find myself as you may too, for no apparent reason, feeling a little blue. So I dust off my sneakers and get ready to move because I know cardio exercise improves mood.

Research shows that cardio exercise improves mood because it increases levels of serotonin and endorphins in the brain. These are important neurochemical transmitters, which help to elevate and stabilize your mood.

In fact one of the known causes of depression is a lowered level of serotonin. Aerobic exercise can be as effective as medication for relieving mild to moderate depression in many cases.

Easy Cardio Workout: More Reasons Why Cardio Exercise Improves Mood

There is more to cardio  exercise than serotonin and endorphins. It helps lower adrenaline, a chemical associated with stress to help promote relaxation. And as you become more fit you feel better about how you look and feel. This can give you a positive outlook in general. Try some easy aerobics. You may just cardio dance your troubles away. I make sure I’m exercising aerobically most days of the week, at least for 30-60 minutes. I not only feel my spirits lift while I’m exercising but for many hours afterwards. However if you are just starting to exercise or haven’t been exercising for awhile here is a easy cardio Workout video to help you get going:


Are You Depressed?
The standard symptoms for depression are:

  • Persistent feelings of sadness or “emptiness”
  • Sense of hopelessness, worthlessness, and guilt
  • Inability to enjoy ordinary pleasurable activities, including sex
  • Noticeable change of appetite, possibly accompanied by significant weight loss or weight gain
  • Shifts in sleeping patterns, such as insomnia or sleeping too much
  • Difficulty concentrating, persistent irritability, excessive crying
  • Preoccupation with thoughts of death or suicide
  • Decreased energy, fatigue
  • Persistent aches and pains

Many things can cause depression. They range from some medications to low levels of light during the winter months. Alcohol and a poor diet, as well as inherited predisposition, can lead to the condition as well. Before you decide on asking your doctor for an anti-depressant prescription, adopt the healthy lifestyle habits of a nutritious diet, regular exercise and enough sleep. If things don’t improve, of course, seek medical help.

So try my take on the old Arlen & Koehler song lyric that Judy Garland sang, “forget your troubles, come on get happy” you can exercise your blues away with this easy cardio workout!

For more info on women health and fitness and at home exercise programs for women over 50 visit www.mirabaiholland.com

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Lose Weight Now: Talking Off The Pounds!

Lose Weight Now

Lose Weight Now: Talking Off The Pounds!

Was it Einstein who said “I talk to myself in order to have an intelligent conversation”?
Maybe it was Buddha.

Anyhow, I’m in a conversation with myself right now. I’m trying to lose weight and knock off a few pounds before the holiday season. (If you think being a fitness pro makes you immune think again) and I find talking to myself is not so crazy. We all need a support system. Mine happens to be me.

Lose Weight Now: Talking Off The Pounds!

Here a Talking Yourself Thin Video


Lose Weight Now: Talking Off The Pounds!

Every night before I go to bed, I have a little chat with myself. I plan my meals for the next day and approximate calories, and the type of exercise I am going to do. I like to switch it up so I’m not doing the same thing every day, which sometimes requires a little more planning.
I get my workout clothes and other stuff ready the night before so I have no excuse and I tell myself what a good idea that was.
Although I teach exercise classes and coach clients, my body has gotten use to that, so when I want to lose weight, I need to do more.
For motivation, I talk to myself about a piece of clothing I’m determined to get into.
I put myself on a realistic, achievable timeline. So, if I’m trying to lose five pounds I give myself about 5-6 weeks.
Now this sounds like I’m really in charge doesn’t it? But I’ve learned to expect the unexpected which might deter me and get me off my weight loss plan.

For instance, this morning my husband brought home a bag of bagels for breakfast.
As soon as I saw them, calorie numbers started to flash in my brain. So instead of denying myself all together, I told myself I could have a serving that would equal the calories, if not the nutrition, of the oatmeal I was about to prepare. And I must say I savored every bite.

As I ate my half a bagel watching my husband eat a bagel and half, I told myself that I made the right choice. I had my taste, and I was thankful for it, and I wanted to lose weight and get those pounds off more than I wanted the rest of that bagel.

So put your own Weight Loss Plan in place and lose weight now.

If you are looking for some support, why not try talking to your best friend, you!

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Healthy Life Tips

Healthy Life TipsHealthy Life Tips!

What do we want for the second half of our lives? Health and mobility are at the top of my list. It boils down to a healthy life!
Keeping all my marbles into my old age is right up there too. Financial security is nice but without those other three, it’s a distant fourth. So how do we do it, maximize our chances of health into our old age?

We all know how. Eat healthy, exercise, get regular checkups, reduce stress. It’s a simple formula. So why is it so hard to do?

You know, I don’t think it’s hard to do, but I do think not doing it is a lot easier. The path of least resistance is paved with delicious processed foods, wines and spirits that hit the spot at the end of a day, lounge chairs that give you a massage and play your favorite tunes, remotes and DVRs that offer sedentary adventure with the push of a button, games that appeal to your inner super hero. It’s a long list and it’s become our way of life. Who wants to eat healthy, exercise, yada yada yada when you’ve got all that?

Well, if you want a healthy life, or maybe a second half at all, I suspect you do.

So, I’d like to offer a method that may take some of the sting out of making the necessary lifestyle changes.

Healthy Life Tips

· Start by adding one good thing. Don’t take away anything just yet. Just add one good healthy thing and try to make it something important enough to keep it going for a lifetime.
Make your own list of good things. But may I suggest starting with exercise as the first good thing. It worked for me and I’ve found getting moving, and eventually fit, helps my clients feel motivated to make all the other changes on their list.

Healthy Life Steps

· Ease in to adding that new good thing.
Too much of a good thing tends to be short lived. Pamper yourself a bit. Stay in your comfort zone while moving gently but steadily forward

· Add a second.
Once the first healthy thing is solidly a part of your life, add another. It can be anything good like eating more fruit or stopping for a slow count to 10 and a few deep breaths when you feel stressed.

· Cut one bad.
Once you’ve got two going try cutting out an unhealthy or less healthy thing. See where I’m going here. Gradually add two good, cut out one bad. Substitute old favorite foods for new healthier favorite foods. Add taking a walk; get rid of sitting around watching as much TV.

· Easy does it.
There’s no need to go to extremes. Keeping it up is the key. Little by little you’ll be substituting a healthy lifestyle for a less healthy lifestyle. It’s a constant journey. You’ll never arrive because your destination keeps changing. The more you do the more you’ll want to do. You set a goal and achieving it puts you in sight of a new goal.

· Expect speed bumps
Lifestyle changes are not an exact science and one size does not fit all. You’ll need to experiment and find the methods that work best for you. Attitude is key. If you can stay relaxed enjoy ever little victory and shrug off every little setback, the road should feel smoother.
It may be hard to see your progress except in retrospect. Looking back at where you started after a year, you may marvel at the changes you’ve made. Feel free to congratulate yourself.

If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. Get 50% OFF Your First Session: Put COACH AT CHECKOUT: https://www.mirabaiholland.com/health-coaching-one-session/

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Belly Fat: How to Lose It!

Belly FatBelly Fat: How to Lose It!
Once upon a time, not so long ago, belly fat was a sign of prosperity.  Much to our chagrin, that little, or not so little belly, it’s actually a sign that you may be at risk for some serious health issues like Heart Disease, Diabetes, and High Blood Pressure, among others.

Also many women after menopause see a thickening of their waistline due to hormonal changes.

Whatever the cause, the evidence is clear. Apple shaped people are more at risk!
So, how much is too much belly fat?

It’s all about your waist size.  For women it’s a waist measurement of 33 or more.

So, okay you say, I’ve got too much belly fat. What can I do about it? I’ve heard there’s no such thing as spot reducing.

While that’s scientifically true, there’s a lot you can do to target any specific area of you body for work.

Aerobic exercise can burn calories and help you lose weight in general. Targeted ab exercises can help you develop lean muscle mass in that area and help flatten your tummy.

Full body strength training can raise your metabolism and help you return your body to its youthful shape.

Belly Fat: How To Lose It Exercises

Here are a couple of exercises you can do to strengthen and firm up that area to help you whittle away belly fat and replace it with muscle.

  • Try using the old army exercise of sucking in your tummy during every day activities, pulling your navel back to your spine.

And you can try this exercise to help you firm up faster. It tones the center as well as the sides of your abdominals.

  • Lie down on your back and bend one knee up towards your chest.
  • At the same time, turn you torso and point your opposite elbow toward the knee.
  • Start with a few: work up to 20 repetitions over several weeks.
  • Then do 20 reps, take a short break and do another 20.

Putting weight on around your middle is easy. Taking belly fat off is hard. Unfortunately there’s no secret formula. Take a no nonsense look at your diet. Reduce your potion size and cut out empty calories. Start exercising slowly, and progress in your comfort zone. Chances are that pretty soon you’ll be able to find your shoes simply by looking down.

If you need some help, I have your back! Here’s a short video about my Health Coaching Technique how I have helped my clients achieve a balanced and Healthy Life. Get 50% OFF Your First Session: Put COACH AT CHECKOUT: https://www.mirabaiholland.com/health-coaching-one-session/

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Aqua Exercise: A Splash of Fabulous!

Aqua ExerciseAqua Exercise: A Splash of Fabulous!

Water babies, that’s us. We’re at home in liquid from pre-birth and we seem to naturally gravitate to it. We love the ocean, the lake the pool, the hot tub, and the bathtub.

What is it about water that means so much to us? It surrounds us, it cradles us, and it supports us. We’re nearly weightless in water. The largest of us can glide with ease and grace, feeling minimal resistance. And, I think it’s those endearing properties of water that make aqua exercise pleasant and effective.

Fitness
Swimming is the most common form of Aqua Exercise. It’s good for all ages. It uses all your major muscle groups, strengthens, tones, and helps build aerobic capacity. There’s almost no impact, so it’s kind to your joints while it gets you in shape.

I swim laps for 30 to 40 minutes four or five times per week. I find it relaxing and stimulating at the same time. Some days it melts my stress and puts me in a meditative state. Other days I do some of my best thinking during my swim workout. In any case, I always get out of the water with that energized good-tired feeling. Mornings are my favorite time to swim. But I’ll take a swim any time I can fit it in. I mostly swim outside so, as pretty as dusk is; I’m usually done before that, because mosquitoes love me.

If you’re a beginner, start slowly with a few minutes a day. Stay in your comfort zone and build up. I can swim for an hour or so now, when my body’s in the mood. But it took me over a year to get that conditioned, and I had a head start as a fitness professional. Take your time and keep it fun.

Aqua Exercise

Can’t swim? No worries. There are classes at the local rec. centers everywhere. There’s aqua cardio, aqua strength, aqua stretch, just about aqua everything. It’s done in about four feet of water so there’s no need to swim. You can get a great workout. It’s no-to-low impact, so it’s easy on your joints. And, if you have access to a pool or calm water, now you can stream a workout on to your tablet, prop it on a chair and exercise your brains out.

There’s some cool equipment to use in the water, too; aqua dumbbells, paddle gloves, jogging vests. Obviously if you’re going deep water running you’ll need one of those deep water jogging vests. But otherwise, you don’t need that stuff to get started. Many aqua cardio classes don’t use any equipment.

Here is an Aqua exercise you might try for cardio:

And, you can do Aqua Strength exercises using aqua dumbbells or a couple of empty plastic water bottles filled with air for resistance. Here’s a video with a few Aqua Strength exercises:

PT and Rehab
Immersion in water was used for healing by ancient civilizations more than 3,000 years ago.

They were on to something, though they probably didn’t know quite what. Immersion in water provides a supportive, low impact, low resistance environment for modern, medically based, physical therapy and injury rehab. A doctor usually prescribes this type of exercise.

Aging Fit
Someone really smart, and probably pretty old, once said: “Aging is not for the faint of heart.” Can I say I can relate to that without giving away my age? Guess not.

Luckily water is also a great medium for vintage bodies that simply can’t take the impact of other types of exercise, at least not every day.

Even if you’re pretty active getting older can make it hard to do land-based exercise on a regular basis. And water is fun. You don’t know you’re exercising until you get out and your body tells you “Oh, that was a workout.”

As our health-conscious population lives longer and longer, I think aqua, with it’s ability to surround and support our aging bodies while we keep them operational, is the wave of the future. Get those creaky bodies in the water. Try it, you’ll like it.

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FABULOUS FOREVER HEALTH QUIZ


Fabulous ForeverReady
to test your Fabulous Forever Health IQ?

As we are into a new year, it’s time to remind ourselves to be vigilant about our health and fitness so you can be Fabulous Forever. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

Fabulous Forever Health  I.Q. Test Yourself Now!

Fabulous Forever Health IQ Self-Quiz
(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 118/75
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225

12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.

19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 54 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. light headed

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c

Feel free to share  your Fabulous Forever Health IQ.

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No need to be a dancer to enjoy Mirabai Holland Moving Free®Ballet Barre Workout with a Chair instead of a barre for support. Get a serious ballet style workout like the pros do daily. Her easy to follow instruction and gentle coaching takes a Yin-Yang approach. Dance is Work-Dance is Play. She ends with a short routine  based on the moves you just learned so you can free your inner dancer.

For more info on women health coaching and fitness at home exercise programs come and visit me at www.mirabaiholland.com and be Fabulous Forever!

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Aqua Ballet Lower Body Workout

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth (I’m so motivated from watching all these Olympic swimming trials on TV) I get an idea. What if I try some ballet barre exercises in the water, holding on to the side of the pool? Aqua Ballet Barre, not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance.

Try it yourself.

AQUA BALLET WORKOUT:

Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Turn around and repeat exercise on the other leg holding on with your left hand.

Below are Aqua Ballet Workout Photos

Aqua Ballet

 

 

 

 

 

 

 

 

As far as the latest in my world of health and wellness, please check out this health coaching video. If you are ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues,

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Osteoporosis Prevention Diet

Osteoporosis Prevention DietOsteoporosis Prevention Diet? EEK! One more thing to worry about? What ever happened to “these are our golden years”?. Sounds like more bad news but it’s not. True, our bodies can lose up to 40% of their bone mass in the 10 years following menopause. And true, if we don’t do something we could easily end up with osteoporosis. But also true, the fix for this is both easy and delicious.

It’s important to get enough calcium, Vitamin D in your bone healthy diet.  As we age  bodies become less efficient at absorbing these nutrients.

Here are some recommendations.

If you’re 50 or over you should make sure you’re getting a total calcium intake of at least

1200 milligrams daily and a Vitamin D intake of at least 800 to 1000 units daily.

Osteoporosis Prevention Diet

Here are some sources of dietary calcium:

  •  Dairy Products including milk, yogurt and cheese
  • Nuts such as almonds and various green vegetables such as broccoli
  •  Fish with bones such as sardines, and mackerel and calcium fortified juices and cereals.

So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don’t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.

Sources of Vitamin D include:

  • Fatty fishes such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.
  • Although your skin can make vitamin D when exposed to sunlight, sun block prevents vitamin D production.

By now you’re making up your own healthy bones recipes so I don’t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie do I?

But if you’re like most people and wear sun block and don’t get enough D in your diet you’ll need to take a supplement to get your 800-1000 units of Vitamin D.

MORE Osteoporosis Prevention Diet  DO’s

Research suggests nutrients such as magnesium, potassium, Vitamins A, K & C found in certain veggies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of veggies daily.

Here is a list for your concoctions:

  • Magnesium include: Raisins, potatoes, sweet potatoes, plaintains, squash, artichokes, beet and collard greens.
  • Potassium include: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.
  • Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach
  • Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.
  • Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red rasberries

  • Osteoporosis Prevention Diet NO’S

One bit of bad news is too much alcohol or caffeine can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.

So that’s my quickie eating for your bones report. Don’t try that smoothie; it’s nasty.

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Osteoporosis: What Does Buying A Purse Have To Do With It?

We all have a lot to lose if we take a serious fall. Assuming we survive, the effects can be life altering. And if you have osteoporosis, what would have been a minor slip and fall for others, could have devastating consequences for you. Here’s a fall prevention video that should be of interest to anyone interested in staying upright.

Osteoporosis Fall Prevention Video

There’s a story that prompted me to post this video and write this article. Here it is.

OsteoporosisI have a friend who had been eyeballing this cute little red purse for a couple of months.  She didn’t need it but she wanted it and sort of became obsessed with it.

She’d visit it online and wave to it in the store. But, there’s no way she was going to buy that purse because wanting it that bad made her feel a little stupid.

Well, the darn thing went on sale the other day at 40-percent off and another 10-percent off with her store card. Now, of course, she had to have that red bag.

Apparently, so did every other woman in the United States. Because, she had it in her online shopping cart and by the time she got her credit card out, it was no longer available. It had been snatched right out of her cart.

She was furious. She felt violated. “How dare they sell MY red purse?”

She called the company.  They apologized and looked for one in their inventory anywhere. They gave her stores and a warehouse to call and reserve it before the last one could be sold. She called around for over an hour and finally got to someone who found one in California and ordered it for her.

As she was patting herself on the back for her investigative skills and persistence my friend had an aha! moment. She had recently been diagnosed with osteoporosis. Her doctor had given her a list of endocrinologists he’d be comfortable recommending but she hadn’t even looked at it, let alone researched it.

“I had been meaning to but I had been putting it off for no good reason. I thought why on earth don’t I apply that same purse passion to taking charge of my own health care?”

She thought about it for a minute and the answer she came up with unnerved her a little. “Health care is not sexy,”  Purses are sexy! Purses are sexier than being healthier and maybe living longer? Eek!

But health is sexy! Quality of life is sexy!

As she started to Google the doctors on the list, she began to sing a parody to that old rock song.
“I’m too sexy for my purse, too sexy for my mouse pad, but not too sexy for my doctor’s office. Maybe a little bit too sexy, but I’m goin’ anyway.”

I think perhaps my friend has touched a nerve in many of us. Would we really rather look good than to feel good?

Sure seems like it. I think it’s that very premise that prompted an ad agency to come up with a TV commercial for a dietary supplement featuring a sexy dancing X-ray skeleton of a baby boomer model that’s protecting her looks by protecting her bones.

It got my attention. If you can’t get them to do it for health, get them to do it for beauty. Twistedly brilliant!

So I guess, if beauty is your motivation, go for it; especially when the health comes with it.
But what do you do if you already have osteoporosis like my friend, or have low bone mass, or you just have the good sense to want to take of your bones?

Osteoporosis And Calcium

I asked Susan Randall, MSN, FNP-BC, Senior Director, Science and Education at the National Osteoporosis Foundation and she said:

Getting enough calcium in our diet is really important. The NOF recommends
an intake of 1,000 miligrams for adult women from age 50 or younger, and age 51 and older — 1,200 milligrams a day for adult women. If a woman isn’t paying enough attention to calcium in her diet she puts herself at risk. But more is not necessarily better when it comes to calcium. Neither women nor men should get more than about 2,000 milligrams a day.

She also said “Weight bearing exercise actually builds bone in youth and will help maintain bone.”

When I asked her about fall prevention she said, “As we get older the type of exercise changes a little bit. We still have to do some impact work but it has to be safe to avoid injury and falls so you want to add balance training, flexibility training, and safe movement to make sure the individual is able to stay active and healthy.”

So what’s the takeaway here? My takeaway is if you like standing on your own two feet, taking care of your bones is about as sexy as it gets.

May is Osteoporosis Prevention Month! It’s Never Too Late To Take Care Of Your Bones!

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