Mind Your Muscles!

We talk so often about the needs for bone building and the scientific facts around osteoporosis. In the past, muscles were taken for granted. As science progresses in the field of musculoskeletal requirements, I am now giving you an overview of muscle needs.

First of all, it is the action of muscles being a force on bones that promotes bone building. Without a strong continuing force of muscle strength, we cannot depend on successful bone building. Here is an overview of essential muscle needs as a strong partner in bone building besides proper nutrition and stress management.

​
1. Approximately 64 ounces of water per day, which can include watery vegetables and fruits.
2. Addition of electrolytes when there is the presence of perspiration. An excellent source of electrolytes would be pickle juice or water containing electrolytes.

3. Calcium is great to initiate muscle contraction. Magnesium helps to initiate release of muscle contraction. Both of these elements are essential for bone building.

​
Protein new daily values:

​
1.1 g of protein per kilogram of body weight is needed. To find your body weight in kilograms divide the pounds by 2.2 then multiply by 1. For a senior female you would need approximately 80 g of protein per day. Animal protein or one egg would be the best for a post workout snack! The minimal amount of strength training needed in one week is about three sessions, but 2 lighter sessions can always be added!

Manual massage with moderate pressure in the line of the muscle towards the heart helps to loosen facia, to promote circulation of blood and lymph and promotes general relaxation.

When our muscles are in optimum condition, they are more apt to respond effectively to forces of resistance applied through strengthening to the point of extreme fatigue.

Try these Dishes!!

Chicken Fajita Rice Bake Recipe Here!

Loaded Chopped Taco Salad Bowl Recipe Here!

Veggie Pesto Sandwich Recipe Here!

All About Calcium

What mineral is the most abundant in the human body?

It’s Calcium!!

Calcium makes up our bones and our teeth, and it is involved in the movement of our muscles. We have calcium in our circulatory system and our extracellular fluid. Our cells have calcium-sensing receptors that use that fluid calcium to regulate cell function. The concentration of calcium in the fluid impacts the functions of the nervous system, the heart, muscular contractions, enzymes, and helps with blood coagulation.

Facts & Myths About Calcium

· Calcium deficiency leads to osteoporosis that causes weak and fragile bones, which also increases the risk of falls and fractures. FACT

· Calcium may reduce the risk of some cancers. MYTH – it is unclear and studies do not show a clear relationship between calcium intake and cancer.

· Calcium intake can lead to an increased risk of hypertension, stroke, and atherosclerosis - FACT

· Dietary and supplementary calcium help with weight management. MYTH – There is no found link between calcium intake and body mass, weight, or fat.

· Excessive calcium can increase the risk of kidney stones. – FACT

Calcium & Bones

Calcium phosphate helps to harden and strengthen bones. When we do not have calcium in our body, our body will take it from our bones. This process will lead to osteoporosis. Osteoblasts (cells that help with bone formation) are comprised of collagen proteins, calcium, phosphate, and more minerals. Vitamin D helps with calcium absorption, muscle function, and immune system function.

Calcium Foods

· Dairy products

· Dark leafy greens – Collard Greens, Broccoli Rabe, Kale, Bok Choy, Brocolli

· Soybeans

· Salmon

· Tuna

· Sardines

· Dried Figs

· Oranges

· Soybeans

· Greek Yogurt

· Cottage Cheese

· Tofu

Avoid things like high fat foods, smoking, nicotine products, and alcohol. Physical activity and a diet full of nutrient dense fresh foods and lean proteins will help you be the healthiest you can be!

Concord Osteoporosis Classes

$199.00 / month Osteofitness **IN PERSON** - Monthly Session Session Information: Tuesdays and Thursdays 12:30 pm EST... Read more Sign Up!

​

$199.00 / month Osteofitness **ZOOM** - Monthly Session Session Information: Tuesdays and Thursdays 11:00 am EST OR 4:00 pm EST... Read more Sign Up!

​

How To Weed Your Garden Without Strain or Injury

Most gardeners dread the constant call to weed and many gardeners experience pain, and or strain after a gardening session. Below are some tips to make weeding not only pleasurable but also providing good exercise in alignment, thereby avoiding pain.

1. Divide the weeding into 15 to 30 minute sessions.

2. Try to avoid high noon, which is a challenge to your hydration.

The following tips have been proven to make weeding ergonomically correct.

1. Have a foam pad ready as well as a sturdy stick or walking pole and a gardening stool.

2. A partial squat with your hips at 90°. This would allow you to pull lighter weeds.

3. A deeper squat would be advisable for deeper roots; your left hand could push up on your left knee while your right hand does the pulling… At this point I would have to recommend that you work the right arm equally with the left arm to balance out shoulder usage.

In class, I have taught the golfers bend which is doing a hip hinge with one leg straight out the back and picking up the ball while using your golf club for support. This would be very appropriate using your heavy stick. It would allow you to get down to the weeds without doing the squat.

Should you need the position of kneelingm this is when you would bring out your foam pad or bench, but always keep in mind bending from the hip. If you are kneeling on the foam pad, but still experience discomfort in your knees place a larger cushion behind your knees so that you can lean back a little easier. Once again, it would be advisable to switch the pole from right to left hand. Now take your large stick or pole and place it behind your back and stand up straight making the pole now your posture pole. Be mindful of the grass behind you, make sure to hydrate and apply sunscreen

I would love to see photos of you in your garden! Send them to support@osteofitness.com to be featured in the next newsletter!

On the go? We have Osteofitness videos available for purchase!

Want to learn more about inflammation and how to heal? Check out our video!

$49.00 $41.65 Inflammation Workshop The Inflammation workshop describes types of inflammation in the body and why inflammation happens. Key topics include... Read more Get it now!

​

Protecting Yourself From Heat Stroke

Feeling hungry? Check out Dino's and get a discount!

Dino’s Kouzina & Pizzeria is a family-owned restaurant that specializes in serving delicious pizza and Italian / Greek cuisine to the Concord area community. They take pride in preparing food from scratch using only the freshest ingredients.
​
Dino's has a some delicious appetizers that are great for building healthy bones, like their Hummus Dip and Tzatziki Dip, and if you mention that you're a client of Ikier Wellness Center, you'll get 10% off those two appetizers.