Archive for the ‘Disease Prevention’ Category

What Causes Osteoporosis?

Disease Prevention | Posted by admin
Jan 24 2011

According to the U.S. News & World Report Health Center, Osteoporosis is a disease in which bones become fragile and more likely to break. Literally meaning porous bone, it results in an increased loss of bone mass and strength. Osteoporosis debilitates millions of people every year, but there is good news prevention is possible!

The skeletal structure of the body provides support for our muscles and protection for our vital organs; our bones are also a storehouse of calcium and other minerals. More than 99 percent of the bodys calcium is stored in our bones and teeth, the other 1 percent travels throughout our body in our blood. Calcium is vital for heart and muscle function.

Our skeletons are made up of a smooth, tough outer layer of dense bone, a spongier mid section and a soft core of marrow where new cells are made to rebuild our bones. Our bones are constantly changing because our bodies depend on a steady supply of calcium to function properly. When we dont get enough calcium from our regular diet our bodies break down and rebuild bone to meet our needs. This is called bone remodeling.

Many things can influence bone remodeling, like injury, illness, medications, exercise, diet, hormonal changes, smoking, heavy drinking and of course the normal aging process. When the body requires more calcium than we are able to consume, or if we arent able to store the calcium we consume adequately it is leached from the spongy mid layer of our bones. They gradually lose their density making them weak and porous, and more prone to fractures. This is osteoporosis.

Most of our bone mass is established before the age of 30, and after about age 35, as a part of the normal aging process, our bodies begin to breakdown our bone faster than we are able to rebuild it. The natural decline in hormonal production is another contributing factor. When women reach menopause and their ovaries stop producing estrogen and bone loss accelerates. In men a reduction in the hormone testosterone also encourages bone loss.

There is no cure for osteoporosis, so disease prevention is vital to maintaining bone density. There are three key areas to consider when it comes to preventing osteoporosis: diet, lifestyle choices and medications. http://www.osteoperosishelp.com/howtopreventosteoporosis

To maintain strong healthy bones a diet sufficient in calcium and vitamin D are important from preadolescence and throughout adulthood. Calcium needs become greater in older adults whose bodies can no longer rebuild bone mass. Recent studies suggest that bone fractures can be reduced by 30-50% in individuals with low dietary calcium simply with the addition of a calcium and vitamin D supplement.

A few easy lifestyle changes can also influence our risk of getting osteoporosis. Smoking, low body weight and a lack of exercise are all contributing factors to raising our susceptibility to the disease. Weight-bearing exercises like walking, stair climbing, dancing and weight training help to increase bone density, keep muscles flexible and ensure better physical balance in people of all ages. Exercise also helps to regulate body weight to a healthy level. There is a direct link between tobacco use and lower bone density so smoking cessation is also recommended.

The use of medications can and does play an important role in the prevention of osteoporosis. Calcium and vitamin D supplements as mentioned previously are often paired with bisphosphonates like Alendronate and Risedronate, selective estrogen receptor modulators (SERMs) like Raloxifene, and hormonal replacements like Estrogen and Testosterone. All medications have some side effects and these are best discussed with your doctor.

Though there is no known cure for osteoporosis there is hope and help in preventing this common and often debilitating disease of the elderly. By starting now and working to prevent bone density loss youll have a stronger, healthier future.

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What cause acid reflux disease, its symptoms and treatments

Disease Prevention | Posted by admin
Jan 19 2011

Acid reflux is the common term for gastro esophageal reflux disease or GERD, the condition of abnormal reflux that causes mucosal damages. This disease can affect both adults and children or infants, but gives high vulnerability to pregnant women, smokers and people who doze off right after eating without prior rest.

The symptoms of acid reflux are as follows: heartburn, which is characterized by chest pain; inflammation in the mucosa; difficulty in swallowing; cough and hoarseness. These symptoms are felt by the infected person after eating a fatty meal or drinking liquor, when bending, and worse when constantly smoking.

Acid reflux is primarily caused by the malfunction of the esophageal sphincter. In other cases, it can also be brought about by the abnormal production of the gastric acids. If there is insufficient supply of the stomach acid, the valve in the stomach responsible for churning up foods to the intestine does not open up. This irritates the esophagus and leads to inflammation.

Some of the factors that can trigger acid reflux are hiatus hernia, zollinger-elison syndrome, hypercalcemia, scleroderma and systemic sclerosis.

According to paradoxical beliefs, drinking alcohol, tea and coffee can lead to gastro esophageal reflux. But recent studies show that although individuals already infected by this disease can be aggravated by alcohol, tea and coffee, these elements do not cause the disease. Compared to smoking which amplifies the risks of getting the disease, alcohol, tea and coffee had the least impact. But this doesnt mean that GERD infected people are free to take the beverages stated above. Doctors still suggest avoiding drinking of alcohol in order to shun further aggravation.

Smoking is the chief culprit that causes acid reflux disease. Regular smokers for twenty years are 70% susceptible to acid reflux disease compared to non-smokers. And symptoms of those who already developed the GERD are worsened day by day due to smoking.

The highlight of the research is that great amounts of salts are found to be equivalent to regular smoking in terms of the risk of developing GERD. It is not a common knowledge that table salts can cause acid reflux disease but researchers found out in their studies that people who are constantly using extra salt are 70% at risk to have gastro esophageal reflux disease. Gastroenterologists of New York University Medical Center attested this fact.

Gastro esophageal reflux disease can be diagnosed even by the infected person himself through the appearance of the symptoms. In the occurrence of these symptoms, it is advised to undergo the tests conducted by medical experts to clear doubts of having the disease or to carry out possible treatments. To treat this kind of disorder, there are varieties of ways possible. It can be cured by prescribed drugs such as antacids, by natural way such as change of diet system, elevation of the head when lying down, or to the utmost is surgery. And of course, it will be best to stop or avoid smoking and drinking alcohol especially to people who are vulnerable to acid reflux disease.

Gastro esophageal reflux disease causes a lot of discomfort that it can ruin even your lifestyle. To avoid its bad effects, precautionary measures should be considered. The clich quote that prevention is better than cure applies always.

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Watching For Candida Symptoms: The First Steps Towards Prevention And

Disease Prevention | Posted by admin
Jan 10 2011

Watching For Candida Symptoms: The First Steps Towards Prevention And Quick Recovery

Candidiasis, pronounced kahn-di-diya-sis, is more commonly known as thrush or yeast infection. It is caused by a type of fungi called Candida albicans.

Candida albicans is a type of yeast. And yeast is a kind of fungi (like mushrooms and molds). If youre familiar with fungi then you would know that these thrive in moist and slightly exposed areas. The same thing applies when it comes to your body. It is therefore common to find candidiasis in parts of the body like the mouth, the genitals and other areas where skin folds and keeps a lot of moisture.

But candida is most commonly found in your digestive system. The reason why people dont get sick because of the mere presence of candida is because good bacteria (called probiotics) keep the candida in check, preventing the fungi from growing to an extent it will do harm to your body.

However, if there is an overgrowth of fungi, your body will react negatively in several ways. The most common of which are:

- Problems in the digestive system
Since it is mostly present in your body, the first to react when there is candida overgrowth will be here. Common symptoms are irregular bowel movement (constipation or diarrhea), bloating and cramps.

- Manifestation of several allergies (food or with other elements like dander or pollen)
This is can be particularly tricky because you could mistake the symptom for a simple allergic reaction. To get a better idea of knowing whether this is candida-triggered or not, observe whether your allergy coincides with other symptoms mentioned.

- Rashes and itching on localized areas of the body, even the mouth. Skin problems that involve flaking and / or weeping of the skin (cutaneous candidiasis) that are also indicated by small pustules on the affected area.

- Creamy, white patches inside the mouth are called thrush and are found commonly on the tongue, palate and lips. Moist, but crusty skin at the corners of the mouth is also common.

- Itching and burning sensation in the vaginal area (more commonly known as yeast infection). Studies show that 75% of women would experience this kind of symptom at least once. A thick white or grayish discharge is often present around the vagina. Pain and discomfort during sexual intercourse is also possible.

- Frequent bouts of colds. Fungi do not have a direct cause on colds, but they do have an effect on the immune system. And when the immune system is weakened, you are more prone to catch colds and / or the flu.

The abovementioned symptoms are of the more localized variety and usually, when addressed early, treatment can be simple and recovery quick. However, left unattended, the effects of candidasis can become very serious with symptoms such as:

- Headaches and irritability or being unable to concentrate or getting dizzy easily. This is simply more than just the result of an uncomfortable state due to other symptoms. Problems with concentration could be an indicator that the nervous system is already affected. Exhaustion despite the fact you did not exert too much activity is another indicator that the infection has spread throughout the body and is already systemic (deep candidiasis). More serious steps need to be taken to address the condition.

Despite these alarming indicators there are good news. The first is that most people infected with candidiasis can be treated without having real permanent damage done to their bodies.

The second good news is that people, who get well from candidiasis, for as long as they keep healthy, will be unlikely to undergo the disease the second time. Even those diagnosed with deep candidiasis, for as long as treatment is administered immediately to prevent the infection from reaching major organs, have good prospects for full recovery.

Note: This article may be freely reproduced as long as the AUTHOR’S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes.

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Vitamins For Female Hair Loss Prevention

Disease Prevention | Posted by admin
Jan 01 2011

In today’s image conscious society, physical appearance is more important than ever to a woman’s self-esteem. Imagine the heartache caused when a woman notices her hair thinning? It is estimated that over 25 million women experience thinning hair in the United States. Many are genetically predisposed to the condition. Most wonder if there are any natural remedies to help or prevent their female hair loss.

Several vitamins have been found to be very effective in supporting female hair health. Of course, many factors may contribute to female hair loss but proper nutrition can help prevent further thinning and more loss.

Vitamin A has been found to support the healthy development of tissues and cells in the body and also supports healthy hair. This important vitamin promotes healthy hair follicles by keeping the root of the hair lubricated. Vitamin A can be found in green vegetables, particularly the leafy ones, red, orange and yellow vegetables, liver and eggs. Many good multivitamins contain the recommended daily allowance of vitamin A, so don’t take additional supplements without a physicians supervision. Overdoses of vitamin A can be dangerous.

A healthy scalp is also essential to healthy hair. Vitamin E supports a healthy scalp by helping to increase the oxygen supplied through the blood. Americans rarely suffer from a vitamin E deficiency, but increasing ones intake of green leafy vegetables, fortified grains and cereals and nuts can help ensure that this important nutrient is adequate. Vitamin E supplements are also available for this matter.

The B vitamins are also important for hair health. Regulating the amount of iron in the blood, these vitamins also help oxygen flow through the lungs to the tissues. Of course, a B vitamin deficiency would damage the hair and scalp by limiting the amount of oxygen that these tissues receive. B vitamins are available as supplements and in several foods, including proteins and soybeans, cereals, nuts and wheat germ.

If a proper nutrition that involves essential vitamins and minerals helps in hair loss prevention and a good healthy scalp, then paying extra attention to the food and supplements that you eat is well worth the time and effort!

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Trans Fats are Another Cause of High Blood Pressure

Disease Prevention | Posted by admin
Dec 24 2010

When the demand for butter exceeded the ability of farmers to supply this desirable fat … the search for a substitute started us on a road to trans fats, heart disease, and high blood pressure. Not until 20 years ago did we finally discover the dangers of trans fats.

How Did Trans Fats Enter our Food Supply?

In the 1860s butter was in great demand and there just wasn’t enough to satisfy everybody. Emperor Louis Napoleon III offered a prize for a substitute … and so, the first margarine was invented by a French chemist. It was created from clarified beef fat.

It wasn’t until 40 years later that the process of hydrogenation was developed … and the door to deadly trans fats was opened. Butter rationing during two worlds wars and the lower cost of margarine … had more and more people switching to this butter substitute — made from cheap vegetable fats.

When vegetable oils are hydrogenated … their molecules are chemically re-arranged. This produces a fat — trans fat — that becomes semi-hard at room temperature. Basically, trans fats mimic the saturated fats that our taste buds love. We are naturally drawn to the taste and the consistency.

The semi-solid trans fats are great for baking … and not expensive like butter or lard. This is a big plus for food processors … and the reason trans fats are found in most baked goods — as well as fried foods. While this cheap alternative to butter is a boon for the food makers … it is a dangerous bust for consumers. In the US alone, an estimated 100,000 people die prematurely every year … due to the use of trans fats.

So What’s so Bad About Trans Fats?

Trans fats have the worst effect on your cholesterol levels of all fats. They drive up your levels of “bad” LDL cholesterol … at the same time lowering your levels of heart-protective HDL cholesterol. Trans fats’ overall effect on your cholesterol levels is … twice as bad as the effect of saturated fats.

Recently, trans fats have also come under fire for damaging the lining of your arteries. It’s this damage that leads to hardening of the arteries and higher blood pressure. The linings of your arteries play a very important role in controlling blood pressure. When these vital linings become damaged, their function is impaired — resulting in high blood pressure.

How Can You Avoid Trans Fats?

Although trans fats were first used in margarine … most margarines have eliminated this deadly fat. But, they’re still found in many baked goods and fried foods. In fact, because of their low cost and convenience — trans fats keep foods from spoiling — hydrogenated oils are being used even more.

Keep clear of donuts, French fries, pastries, fast foods … even the seemingly healthy granola bar often contains this dangerous fat. Check labels carefully … avoid any food that contains hydrogenated or partially hydrogenated vegetable oils.

Finally, a Little Help from the FDA

Fortunately, it is starting to get easier to find these dangerous trans fats — and avoid them. As of January 2006, the FDA is requiring food makers to list the trans fat content … on the Nutrition Facts label found on all products.

Even a small amount of trans fats in your diet is bad for your heart health. Switch over to healthier fats today. Not all fats are bad for you. In fact, some fats will even help you lower your blood pressure. Olive oil, nuts, and fatty fish will give your body a good dose of healthy fats.

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Tinnitus Causes and Treatment

Disease Prevention | Posted by admin
Dec 14 2010

What is Tinnitus
Tinnitus is a symptom and not a condition in itself. Tinnitus describes the symptom of being able to hear things which nobody else can, although in a rare number of cases, this isnt true. Tinnitus is a very common condition with approximately 10% of the population suffering from Tinnitus to one degree or another. It is most commonly found in elderly people although it is becoming much more widespread in the younger population. Also, Tinnitus can be found in one or both ears or sometimes it feels like it is coming from the middle of your head.

The Symptoms of Tinnitus
Tinnitus is most commonly found in elderly people although possibly due to the different lifestyles it is becoming much more common in younger people now. Maybe this is due to the fact that people are living in noisier environments today.

The sounds which are heard vary from patient to patient. Some patients hear a musical tone, although most patients hear something which sounds more like a hissing or whistling or a buzzing or a ringing noise. For a lot of patients, it is more of an inconvenience and doesnt affect their daily lives although for a number of patients, it is so bad that they need some kind of treatment to relieve the symptoms

The Causes of Tinnitus
Tinnitus is caused by damage to the nerves in the inner ear (cochlea). These nerves transmit electrical impulses to the brain which the brain then interprets as sounds. When these nerves are damaged, the signal becomes distorted. When this distorted signal gets to the brain, the brain interprets it as a noise which is Tinnitus.

In elderly people, it is seen as part of growing older and is called presbyacusis. However, in younger people medical professionals believe it is due to be exposed to loud noises.

There are other causes of Tinnitus as well which include Anemia where the thin blood rushes around the body so quickly that it can cause a sound. Excessive wax in the ear can also cause tinnitus. Menieres Disease which is a condition affecting balance can also have a side effect of Tinnitus. Some drugs both legal and illegal can cause Tinnitus as the body reacts to them.

The Treatment of Tinnitus
For most patients, there is no cure for Tinnitus. Most treatments simply relieve the symptoms by masking the cause of Tinnitus.

Tinnitus is sometimes strongly related to the patients level of stress. By managing this level of stress via the use of sedatives, tranquilizers or anti-depressants, the symptoms of tinnitus can be relieved.

Some drugs which affect the conduction of electrical impulses in the affected nerves have been found to relieve the symptoms of stress.

There are a number of self help measures which patients can employ either on their own or in tandem with any assistance that a doctor can prescribe. These include listening to soothing music on a personal stereo before the patient goes to sleep. There are white noise generators which can mask the noise inside your head. This means that you cant hear the noise generated by tinnitus.

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The Whole Truth About Acne Scar Prevention

Disease Prevention | Posted by admin
Dec 07 2010

Scarring as a result of acne can be permanent and depressing. Acne scar prevention is important to anyone who gets blemishes because scars are a permanent reminder of your struggle with bad skin. A scar is characterized by a discolored, slightly raised, or slightly indented mark that remains visible for an extended period of time. After a blemish heals, within a few weeks you should not be able to tell what was once there.

Acne scar prevention is quite simple. Severe cases of acne should never be left untreated. Cystic acne is the most prevalent in causing scar. Visit a dermatologist so he can figure out the best method to treatment of your acne. He/She may choose to inject a corticosteroid into a cyst to decrease the inflammation if it appears bad enough to cause a scar. Avoid rupturing pimples at all costs. Rupturing the wound will dramatically increase the possibility of scars. Squeezing or picking at a spot will also make an infection worse.

If you suffer from acne, it is best to find a good medicine. Acne scar prevention is much easier to accomplish if there is a minimal amount of infections to maintain. Over-the-counter medicines work for most people, but if it is desired, a dermatologist could assist you in prescribing the best treatment for your skin.

Boosting the healing process and decreasing the inflammation of acne works best for acne scar prevention. Being directly exposed to the sun slows down healing and can further the irritation to an existing blemish. Always wear a good, non-greasy sunscreen if you plan to be outside for an extended amount of time. Leave scabs that form to fully run their course. Scabs are present to heal and rebuild your skin to its best condition. Removing a scab before it should come off can re-infect the area and cause increased inflammation.

If your skin has developed scars before you learned proper acne scar prevention, there are ways to correct them. Simple procedures such as chemical peels or dermabrasion can be performed to re-establish the appearance of healthy and clear skin. It can be a painful and expensive process depending on the condition of the scarring. More than one type of treatment may be necessary in some cases to get the best result. A dermatologist is the best person to determine what is right for you. Unfortunately in some instances, scars may still be vaguely present even after numerous scar removal procedures.

Remember that acne scar prevention is a process and its takes work, but it is worth it. Some people just want to not worry with their acne and just hope that it clears up on its own. If you don’t take care of your acne or your skin, then it could leave ugly scars on your face. Scars cause skin to prematurely appear old and discolored. Then you will have lasting memory of the time you had trouble with acne and regret that you didn’t take precautions when you still had the chance.

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The Neurological Causes of Alzheimer’s Disease

Disease Prevention | Posted by admin
Dec 03 2010

The true causes of Alzheimers disease remain elusive. However, researchers have made progress in understanding the neurological roots of this debilitating condition.

The disease is named after Alois Alzheimer, who was the first to identify the peculiar plaques and tangles in the brain, which is characteristic of the illness. Till the final decades of the twentieth century, Alzheimers could be diagnosed accurately only by a post-mortem examination.

Nowadays, scientists are beginning to uncover precisely what is happening and why those characteristic tangles and plaques crop up in the brain.

Many of the symptoms of Alzheimers disease are caused by neurofibrillary tangles in the brain. Microscopic filaments clog the neurons. These filaments are made up of an abnormal kind of Tau protein.

In a normal brain, Tau protein bonds into microtubules and enables transmission of messages from one neuron to another. But in an Alzheimer brain, instead of bonding into message pathways, Tau protein bonds with itself. And the neuron messages go nowhere.

Since the neurons are clogged, signals from the environment are no longer transmitted the way they should be. That is why severe cognitive impairment is one of the symptoms of Alzheimers disease.

Scientists speculate that Tau protein malfunction which results in neurofibrillary tangles is caused by beta amyloid protein, but this is yet to be conclusively proved.

It is beta amyloid protein that causes plaques between neurons, which is the other main damage to the brain in Alzheimers disease.

The plaque deposits are sticky patches in the brain which contain beta amyloid protein. Plaque blocks communication pathways between neurons, which results in the memory problems and learning inabilities associated with Alzheimers disease.

The degree of cognitive impairment depends on the amount of plaque present. Plaque acts by interfering with the normal functioning of acetylcholine, which helps to transmit nerve messages.

Treatment for Alzheimers disease involves using acetylcholinesterase inhibitors, which works by blocking enzymes that consume the acetylcholine. This medication is effective during the early stages of the disease before too much plaque has already built up.

Some research seems to indicate that plaques cause tangles. One study took proteins from mice to eliminate the plaque-causing beta amyloid. They found that the proteins got rid of the tangles as well. Similar effects have been brought about by other medications as well.

Others believe that both plaques and tangles are the result of other processes. One possible culprit is swollen axons. Axons are critical for transmitting messages between neurons. When axons swell, they may block message transmission and perhaps lead to the plaques and tangles which bring on Alzheimers disease.

Scientists are working hard at uncovering the causes of Alzheimers disease, which may sooner or later lead to a comprehensive cure for this dreaded condition.

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The Most Common Causes Of Acid Reflux Explained

Disease Prevention | Posted by admin
Nov 23 2010

What is Acid Reflux? Acid Reflux is also known as GERD, Gastroesophageal Reflux Disease. So what causes it? Its cause is said to be complex. There almost certainly are numerous causes, and diverse causes may be found in many patients or even in the same individual at various times. It is characterized in that a small number of patients with GERD produce unusually large amounts of stomach acid, but this is unusual and not a contributing factor in most patients.

The causes of Acid Reflux are found in the lower esophageal sphincter, hiatal hernias, emptying of the stomach, and esophageal contractions. The lower esophageal sphincter or (LES) is possibly the most significant factor for preventing reflux. The esophagus is a muscular tube that extends from the lower throat to the stomach. The LES is a particular ring of muscle that surrounds the lower-most end of the esophagus where it connects to the stomach.

The muscle that makes up the LES is constantly in use, constricting and closing off access from the esophagus into the stomach. This closing of the passage prevents reflux. When food or saliva is swallowed, the LES opens for a few seconds to let the food or saliva pass from the esophagus into the stomach, and then it closes up again. For patients with GERD defects of the LES are pretty common.

Two of these defects involve the function of the LES. The first is an unusually weak tightening of the LES, which decreases its capability to avoid stomach acids refluxing into the esophagus. Second is an irregular relaxation of the LES, called transient LES relaxations. Usually, they go in sync with swallowing and pause for a long time, up to a few minutes. As a result, these protracted relaxations permit reflux to take place without difficulty. The temporary LES relaxations occur in patients with GERD most frequently after meals when the stomach is swollen with food. Hiatal hernias add to reflux, even though the way in which they add to the problem is not clear.

Many patients with GERD have hiatal hernias, but others do not. As a result, it is not essential to have a hiatal hernia to have GERD. Additionally, many patients have hiatal hernias but do not have GERD. It is not exactly clear how or why hiatal hernias occur. As mentioned earlier, swallowing is vital to removing acid in the esophagus. Swallowing causes a ring-like wave of tightening of the esophageal muscles, which constricts the inner cavity of the esophagus. This tightening, referred to as peristalsis, starts in the upper esophagus and moves to the lower esophagus. It thrusts food and saliva which is in the esophagus into the stomach.

In patients with Acid Reflux, more than a few abnormalities of contraction have been described. Most reflux during the day takes place after to meal times. This reflux almost certainly is due to transient LES reductions that are caused by distention of the stomach with food.

If you suspect you are suffering from Acid Reflux, you should first consult your primary care physician before taking other steps.

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Strength Training Tips for Osteoporosis Prevention

Disease Prevention | Posted by admin
Nov 15 2010

Whats one of the best ways to prevent osteoporosis? According to many experts in the field of bone health, its exercise. More specifically, strength training offers many benefits for men and women at risk of bone loss from osteoporosis.

Strength training, also called resistance training, uses resistance from free weights, resistance bands, and water exercise or weight machines to help build strength in muscles. It also can help work on the bones to prevent the loss of minerals that weaken them. In fact, according to sports doctors, strength training can increase your bone strength, reduce your risk of osteoporosis, improve the strength of your connective tissues, which increases joint stability and increase the functional strength of your muscles.

If you already have osteoporosis, say doctors, strength training can still benefit you in many ways, but you should work with your doctor or an experienced physical therapist to design a workout that will benefit your bones without increasing the risk of stress or compression fractures.

If your main intent is to prevent osteoporosis, you should work with heavier weights and more resistance. A study conducted at the University of Arizona and published in Medicine and Science in Sports & Exercise gives some answers to that. In that study, scientists recruited 140 post menopausal women with a history of sedentary lifestyle for a year-long regimen of three times weekly workouts. The women performed eight exercises specifically chosen to work on particular muscle groups .Scientists took bone scans both before and after the study. The results showed that the chosen exercises had a measurable effect on the bones of the hips, site of the most common fractures in post menopausal women. They also found that the greater the amount of total weight lifted over the course of the year, the greater the benefits to the bones.

If youre just starting a resistance and strength training program, doctors and physical therapists offer the following tips:

Consult your doctor and follow a program designed by a physical therapist which takes your strengths and needs into account.

Work out at a gym or health club under the supervision of professionals who can help monitor and adjust your workout program.

Start slow and build gradually. Strength and resistance training is a slow process.

Never increase weights in resistance training more than 10% at a time. Increasing more than that risks injury.

Lift and lower weights slowly. Avoid jerking them up to avoid injury.

Perform your resistance workout every third day.

Avoid exercise that puts a lot of strain on your joints and bones, and stay away from the rowing machine. The bending required puts your spine at risk of compression fractures.

If any area is particularly tender or stiff immediately after a workout, apply ice to it for 10-15 minutes to reduce inflammation.

Proper exercise, weight control and a healthy diet all contribute to keeping your bones strong and preventing the loss of bone density due to osteoporosis. Do your bones a favor and give them a good workout a couple of times a week.

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