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Embrace Strong Bones: Tips for Lifelong Health

If you are an avid yoga practitioner, you may have heard the phrase, “The spine is the highway to the infinite.” About 100 years ago, yogi Parmahansa Yogananda helped introduce millions of Westerners to the teachings of meditation and Kriya Yoga in his influential book, Autobiography of a Yogi.


While Yogananda doesn’t specifically note the importance of bone health, the book emphasizes overall physical health and well-being as part of a holistic approach to spirituality - focusing on perhaps our most important set of bones, the spine.


Our bones are the foundation of our bodies, literally. They provide structure, support for our movement, and protection of our vital organs. But just like any foundation, they need care and attention to stay strong. As we age, it becomes even more important to prioritize bone health to prevent fractures and maintain an active lifestyle.


Here's a not-so-fun fact: According to the National Osteoporosis Foundation, about half of all adults over 50 will experience a bone fracture due to osteoporosis in their lifetime (ouch!).


But there is good news!


There are plenty of ways to build strong bones and keep them that way, regardless of age. Below, we highlight three strategies:

1. Fuel Your Body Right

  • Calcium Power: Calcium is the building block of bone. Dairy products are a classic source of this mineral. However, with fewer people consuming dairy nowadays, you can also consider eating leafy greens, sardines, and fortified foods like plant-based milk.
  • Vitamin D Duos with Calcium: Vitamin D helps your body absorb calcium. Sunlight exposure is a natural source of this vitamin, although too much sun exposure can lead to other health conditions. This is why so many people need a supplement. Talk to your doctor about getting your vitamin D levels checked.
  • Protein Packs a Punch: Protein is another essential nutrient for bone health. Include lean protein sources like fish, chicken, beans, and lentils in your diet.

2. Move It or Lose It

Exercise is a fantastic way to build and maintain bone density. Weight-bearing exercises like walking, hiking, dancing, and strength training put stress on your bones, signaling them to get stronger. Try to aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Lifestyle Tweaks for Bone Strength

  • Say No to Smoking: Smoking weakens bones and increases fracture risk. Quitting smoking is one of the best things you can do for your overall health, including your bones.
  • Limit Alcohol: Excessive alcohol consumption can hinder bone formation and increase fracture risk. Like most things, enjoy alcohol in moderation.
  • Maintain a Healthy Weight: Being overweight or underweight can unnecessarily stress your bones. Talk to your doctor about a healthy weight range.


Think of building strong bones as an investment in your future. By incorporating these simple strategies and those offered by your doctor, you can keep your bones strong and stay active for years to come!


Remember: Always consult your doctor before starting any new exercise program or taking supplements.

An elderly man is sitting at a table in a kitchen with his arms in the air.

The Body After 60: Overcoming Barriers to Exercise

January 8, 2025
While we often associate exercise with physical gains, it's important to recognize the remarkable impact it can have on mental and emotional well-being. According to the Centers for Disease Control and Prevention (CDC), exercise can do wonders for your mood and mental health by helping to reduce stress, anxiety, depression, and loneliness. Perhaps more impressively, exercise can also enhance your memory, attention, and creativity. But even with all the benefits exercise has to offer, adults over the age of 60 typically take part in half the amount of exercise as their middle-aged counterparts, according to the Department of Health and Human Services. So, what are the barriers preventing seniors from getting the exercise they need? Today we look at the three highest exercise hurdles seniors face and how to overcome them. Lack of Time: The clock seems to speed up as we age, leaving us grappling for extra minutes in the day. Fortunately, exercise doesn't always require lengthy sessions at the gym. Instead, focus on incorporating physical activity into your daily routine. For example, take a brisk walk during your lunch break or engage in some gentle stretching before starting your day. Remember, small bursts of activity can accumulate to create a meaningful impact on your overall fitness. Pain and Discomfort: Most of us will feel the inevitable aches and pains that accompany the passage of time. It's no secret that joint stiffness and muscle soreness can hinder our exercise endeavors. However, it's important to remember that motion is lotion for the body. Gentle exercises like yoga, swimming, or cycling can offer low-impact alternatives, minimizing strain on joints while keeping you active. Lack of Social Support: Exercising alone can sometimes feel like embarking on a solitary adventure. However, the power of exercising in a group can make all the difference. Reach out to friends, family, or even local community centers to find exercise buddies who share your goals and interests. Joining a group fitness class or engaging in outdoor activities with like-minded individuals not only fosters a sense of camaraderie but also provides the necessary motivation to keep pushing forward. Exercise holds the key to unlocking a world of physical and mental well-being for individuals aged 60 and above. By acknowledging and addressing common barriers such as lack of time, pain and discomfort, and lack of social support, we can overcome these obstacles and embrace an active lifestyle. Of course, every journey begins with taking the first step. So, kick-start your exercise regime by taking one step at a time. Remember, age is just a number, and with the power of exercise, the best is yet to come!
A nurse is holding the hand of an elderly man in a wheelchair.

Enhancing Resilience as We Age

January 8, 2025
Resilience, as defined by the American Psychological Association, is the ability to adapt well in the face of adversity, trauma, or significant stress. As we age, resilience becomes increasingly important. It's not just about surviving difficult experiences, but about adapting and thriving to emerge stronger and integrate the lessons learned. Why is resilience important as we age? It's born out of the 'paradox of old age’ in which, despite physical declines and losses, older adults often report feeling content and have lower rates of psychopathology than the general population. This resilience contributes to healthier, happier individuals and communities. So, how can we enhance our resilience as we age? Here are some practical steps: Get Connected: Building strong, positive relationships with loved ones and friends can provide needed support and acceptance in both good and bad times. Volunteering or joining a faith or spiritual community can also establish important connections. Make Every Day Meaningful: Having a sense of purpose can help you find meaning in life’s challenges. With a defined purpose, you’ll be more motivated to learn from past experiences and keep going. Learn from Experience: Reflect on how you’ve coped with hardships in the past. Consider the skills and strategies that helped you through rough times. Writing about past experiences in a journal can help identify behavior patterns and guide future behavior. Remain Optimistic: Accepting change is easier if you remain optimistic and hopeful about your life. Take Care of Yourself: This includes getting enough sleep, eating a nutritious diet, and engaging in regular physical activity. Embrace Change: Flexibility is an essential part of resilience. By learning how to be more adaptable, you’ll be better equipped to respond when faced with a life crisis. Be Proactive: Don’t ignore your problems. Instead, figure out what needs to be done, make a plan, and take action. Maintain Perspective: Even when facing painful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Nurture a Positive View of Yourself: Believe in your abilities and strengths. Seek Help When Needed: It's okay to ask for help. You don't have to do it all alone. By practicing these steps, we can enhance our resilience, leading to a more empowered, engaged, and resilient life as we age.
A man is holding a bowl of food and a fork.

How to Maintain Our Body

January 8, 2025
Aging is an inescapable facet of the human experience. However, our response to aging does not need to be a passive surrender to its effects. As we embark on the journey into our golden years, prioritizing physical and mental well-being becomes imperative. By proactively engaging in various activities, we can age gracefully and sustain vitality. Here's a guide to maintaining our bodies as we journey through the passage of time: Physical Activity: Regular exercise improves strength, flexibility, and balance. Embrace a mix of cardiovascular workouts, strength training, and activities that enhance flexibility and coordination. Healthy Eating: Implement a diet abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce consumption of processed and sugary foods, while ensuring adequate hydration. Quality Sleep: Aim for 7-8 hours of uninterrupted sleep each night. Establish a consistent sleep routine and create a comfortable sleeping environment. Alcohol Moderation: Moderate alcohol consumption may have benefits, but excessive intake poses risks. Limit alcohol consumption or consider abstaining. Proactive Healthcare: Regular check-ups, screenings, and preventive care are essential. Stay updated with vaccinations, screenings, and effectively manage chronic conditions. Skin Care: Shield your skin from the sun's harmful rays by applying sunscreen daily, wearing protective clothing, and seeking shade. Keep your skin hydrated and avoid exposure to harsh chemicals or pollutants. Mental and Cognitive Stimulation: Engage in activities that promote mental sharpness and emotional balance. Pursue stimulating hobbies, connect with loved ones, and seek support when needed. Many of the suggestions above should not come as a surprise. After all, it is likely your health professional has provided similar advice over the years. But, here are three more activities which may impress you in how effective they can be in maintaining our bodies as we age. Additional Steps for Well-Being: Cultivate new skills or hobbies to challenge the mind and promote cognitive function. Embrace invigorating cold showers to enhance circulation and immune function. Infuse life with laughter, to release endorphins and reduce stress. Aging becomes a fulfilling journey when we prioritize our health and well-being. By maintaining an active lifestyle, making wise choices in our diet, managing healthcare proactively, and embracing a few surprising steps, we can preserve our bodies and revel in a vibrant life as we age.
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