This leads me to discoveries I made pre covid about Osteoporosis. We were informed about this at the corporate gym I used to go to.
Whether you exercise or not, if you are a woman I think you have a right to know this information.
We were told to drink plenty of milk and have dairy.
www.nhs.uk/conditions/osteoporosis/prevention/
The NHS recommends you do exercise
Regular exercise
Regular exercise is essential.
Adults aged 19 to 64 should do at least 2 hours and 30 minutes of moderate-intensity aerobic activity, such as cycling or fast walking, every week.
Weight-bearing exercise and resistance exercise are particularly important for improving bone density and helping to prevent osteoporosis.
As well as aerobic exercise, adults aged 19 to 64 should also do muscle-strengthening activities on 2 or more days a week by working all the major muscle groups, including the legs, hips, back, abdomen, chest, arms and shoulders.
If you don’t like exercise I really recommend Zsa Zsa Gabor and power walking outside, or Leslie Sansone inside or a mixture of the two.
Once you get the gist of Zsa Zsa Gabor it is really enjoyable, like walking with your husband or friends in a park.
If you can’t walk fast ~ get a man to walk fast with you, then try and keep up with him.
If you are on your own as a woman walk somewhere busy like round your block or a shopping centre.
It is up to us what we do with exercise, but now I have read this I think I’ll keep doing my exercise. I’d rather follow government guidelines if I’m honest.
Weight-bearing exercise
Weight-bearing exercise is exercise where your feet and legs support your weight.
High-impact weight-bearing exercise, such as running, skipping, dancing, aerobics, and even jumping up and down on the spot, are all useful ways to strengthen your muscles, ligaments and joints.
When exercising, wear footwear that provides your ankles and feet with adequate support, such as trainers or walking boots.
People over the age of 60 can also benefit from regular weight-bearing exercise. This can include brisk walking, keep-fit classes or a game of tennis. Swimming and cycling are not weight-bearing exercise, however.
I’m not over 60 yet but hope to get to over 60. Whatever age we are we need to be aware of this information, especially women. But men benefit from all this also, especially back muscles. If you are over 60 this is information that will benefit you greatly.
Resistance exercise
Resistance exercise uses muscle strength, where the action of the tendons pulling on the bones boosts bone strength. Examples include press-ups, weightlifting or using weight equipment at a gym.
If you’ve recently joined a gym or have not been for a while, your gym will probably offer you an induction. This involves being shown how to use the equipment and having exercise techniques recommended to you.
Always ask an instructor for help if you’re not sure how to use a piece of gym equipment or how to do a particular exercise.
If you are working out at home this is the playlist I’m using in August. You may want to join in with the challenge for back health and cellulite.
Healthy eating and vitamin D supplements
Eating a healthy, balanced diet is recommended for everyone. It can help prevent osteoporosis.
Calcium is important for maintaining bone health. Adults need 700mg a day, which you should be able to get from your daily diet.
Calcium-rich foods include:
- leafy green vegetables
- dried fruit
- tofu
- dairy products, such as milk, cheese and yoghurt
If you want to have a calcium boost due to the lack of food out there I’m trying calcium supplements at the moment. Done this before it is a bit unpleasant, but I’d like to make sure I’m allright. It is making me warm and bloat a bit, so it is more pleasant to do this in dry January, but if you are worried about lack of nutrients from food you may want to consider taking a course now.
I’m doing a course now and then another one in dry January.
The Calcium supplements I am trying at the moment
Description
- Provides rich source of calcium
- Helps maintain normal bone health
- Includes vitamin D, zinc and magnesium
Osteocare Original is the UK’s number 1 bone health formula and has been scientifically developed on the basis of the latest research to provide a rich source of calcium and co-factors including vitamin D which helps the body absorb the normal amount of calcium.
Osteocare Original provides 100% NRV of calcium carefully combined with co-factors including vitamin D, zinc and magnesium which contribute to the maintenance of normal bones. Magnesium is also included as it contributes to the maintenance of normal muscle function.
Directions:
TWO TABLETS PER DAY WITH YOUR MAIN MEAL. Swallow with water or a cold drink. Not to be chewed. Do not exceed the recommended intake. A regular intake is recommended.
Will review my experience.
Apparently, it speeds up your metabolism, hopefully.
Calcium is a mineral that the body needs for many functions, including building and maintaining strong bones and teeth, regulating muscle contractions, and supporting the nervous system:
Bones: Calcium helps build and maintain strong bones, and can help prevent and treat osteoporosis.
Muscles: Calcium helps with muscle contraction, which can help prevent muscle cramps, especially in the back and legs.
Heart: Calcium helps keep the heart healthy.
Nerves: Calcium supports the nervous system.
Blood clots: Calcium helps ensure that blood clots normally
Symptoms of low calcium levels include; muscle cramps, brittle fingernails, bone-related injuries, irregular heartbeat, and tingling in arms and legs.
Dairy products are the best-known source of calcium, but other foods can also contain high levels, including:
Yogurt
Milk
Cheese
Sardines and salmon
Nuts and seeds
Tofu
Kale
Legumes (beans)
Fortified juices and cereals
Calcium supplements cause few, if any, side effects. But side effects can sometimes occur, including gas, constipation and bloating. In general, calcium carbonate is the most constipating. You may need to try a few different brands or types of calcium supplements to find one that you tolerate the best.
The best treatment for constipation depends on the severity of the issue, but usually involves lifestyle changes and diet:
Diet
Eat more fiber, fruits, vegetables, and whole grains. You can add wheat bran, oats, or linseed to your diet. Women should aim for 21–25 grams of insoluble fiber per day, and men should aim for 30–38 grams. You can also try prune juice and hot drinks.
Fluids
Drink plenty of water and other fluids, but avoid alcohol. You can try drinking half your body weight in fluid ounces per day.
I have been craving vegetables so far and find tinned vegetables aren’t too gaseous as they are already cooked.
If you mix them all together in a bowl it makes too meals and even the mushrooms tasted nice. Then add a healthy dressing or just pure virgin olive oil.
They are fairly good value also and found out on a Kathy Smith video that they are just as good for you as fresh vegetables. I particularly like baby carrots.
Some of the food variety I have started to discover until fresh food comes back. We play the try a different can game. Really surprised how nice canned food can be.
pinterest.co.uk/saphireblack/slim-cal-overflow/calories-in-meal-options/
Vitamin D is important for healthy bones and teeth because it helps your body absorb calcium. All adults should consume 10 micrograms of vitamin D a day.
Good dietary sources of vitamin D include:
- oily fish, such as salmon, sardines, herring and mackerel
- red meat
- liver
- egg yolks
- fortified foods, such as most fat spreads and some breakfast cereals
- dietary supplements
However, it can be difficult to get enough vitamin D from foods alone. So, consider taking a daily supplement containing 10 micrograms of vitamin D.
The only red meat we can get at the moment is from Mcdonalds, hopefully more options will be available soon.
I found the sardine diet for you early on in The Slimming Calender, so this will of helped you.
Forgot about this so started having it again.
Tinned Mackerel
Never tried these before but tried a can on its own, like I eat tuna for iron, just served in a bowl.
review
Really liked them, can’t believe I haven’t tried them before.
Underneath are some serving ideas for tinned Mackeral
Mackerel has a firm texture similar to canned tuna, so that it can be flaked without falling apart. Try swapping it in where’d you’d typically use chicken—like on a salad with a mustardy vinaigrette, tossed in a pasta, or tucked into a sandwich with buttered bread, sliced avocado and some fresh greens.20 Aug 2019
Canned Mackerel Beats Tuna Any Day of the Week – Epicurious
The NHS recommends not drinking more than 14 units of alcohol a week; it’s also important to avoid binge drinking
It is worth being aware of this knowledge.
It is hard to find this knowledge these days ~ so hope this helps.
Conclusion
We struggle to get food at the moment, especially red meat, so we get Mcdonalds at the minute, our 20% treat on the healthy living food pyramid.
Hoping to study nutrition more in The Slimming Calendar as I would like to learn more, it is one of those things I plan to do and never get around to doing. The Slimming Calendar is a good place to learn.
I think our bodies are ours and we can do what we want with them. I’m no fitness leader, just an ordinary average woman struggling to keep my weight down.
Due to illness, I put a lot of weight on and went from being The active person at the top of the scale to the unhealthy sedentary person at the bottom.
During COVID-19, I shared my journey back to health by making an online self-help calendar called the slimming calendar.
For some reason, covid demolished or tried to demolish good healthy advice that professional fitness experts wanted to get to us.
Luckily I have found key pieces of information and have been able to piece them together and get them out there for other women like me.
You may want to ponder this advice or like me want to make sure you are doing as much as you can to prevent Osteoporosis.
If you are worried about any of this information I recommend you seek a nutritionist or go to your Doctor.
I’m doing this with supervision, otherwise I wouldn’t be sure.
I’m not an expert either, so don’t really know what I’m doing.
You might want to shop around for supplements. I don’t make any money for doing this and pay for my own products so the main thing I’m doing this for is to share information.
The best way of getting Calcium and Vitamin D is obviously food, but that still isn’t abundant anymore.
Apparently, farm shops provide food, but if you live in a city, town or work hard you can’t go for a day out every time you need some food.
We can’t cook here either so have to rely on pre-made food or food we can steam in the oven or grill. Many modern flats and houses weren’t designed for cooking, they are for people like blue chip executives who work hard and play hard, with no time for olde worlde lifestyle routines like home cooking and cleaning.
It is 2024, isn’t it?
Hopefully, this information helps.
I feel like I’m starting to turn a bit of a corner.
Really hope so.
Finding you should actually do high impact is making me wonder what has been going on?
Hope this is of use to you.
Will keep you informed on how the Calcium works out.
Saphire
SAPHIRE LIFESTYLE BLOG 