July 2004 CanDrug.com Newsletter
Issue #11, July, 2004

• CanDrug Holiday Hours - Closed Labor Day
• Smart Food
• Osteoporosis and Exercise
• Osteoporosis Medication Order Fosamax from CanDrug
• Osteoporosis Medication Order Actonel from CanDrug
• Osteoporosis Medication Order Evista from CanDrug
• Candrug Customer Feedback

CanDrug Holiday Hours - Closed on Labor Day Monday Sept 2nd

CanDrug Holiday Hours of Operation:

CLOSED: Labor Day - Mon Sept 2nd

Have a happy and healthy holiday weekend from the CanDrug team.

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Smart Food

By Chelle Davidson
Source: Rebecca Wood
"The New Whole Foods Encyclopedia"

Chinese Gooseberry

The Kiwi-a brown furry egg-looking fruit-has become a popular fruit in the U.S. in the last few years. While most people think they're a native of New Zealand, they're actually from China. Most U.S. kiwi, however, now come from New Zealand, Australia and California. The history of Kiwi fruit began in the Chang Kiang Valley of China. Called Yang Tao, it was considered a delicacy by the great Khans who relished the fruit's brilliant flavor and emerald-green color. Knowledge of the fruit expanded to other countries in the mid 1800s to 1900s. A collector for the Royal Horticultural Society of Britain send samples home in 1847, and another sent seeds to England in 1900. Plants were first exported from China to the United States in 1904, and seeds were brought to New Zealand in 1906. Kiwifruit is available worldwide today and is produced in New Zealand, the United States, Italy, Japan, France, Greece, Spain, Australia, and Chile.

Health Benefits

Kiwis have been used in China for centuries to aid in the passage of kidney stones. Although Kiwis are small, you get a lot of bang for your buck. Kiwis are the most nutrient-dense of our common fruits. They have nearly twice the vitamin C of oranges, are a good source of magnesium, and are higher than bananas and oranges in potassium. At only 45 calories per fruit, kiwis are an excellent low calorie food.

Use

Kiwis can be eaten peeled or unpeeled. They can also be juiced or cut up in fruit salad. For a tasty treat, put them in ice cream.

Buying/Foraging

Look for firm, plump, unwrinkled fruit. Some kiwis appear to have "water-stains" on their skin. This is normal. If you buy your fruit unripe, you can let them ripen by leaving them at room temperature for a few days until the skin feels like a ripe pear.

Kiwi Tip

If you add raw kiwi to jell-o it won't set. Why? Because raw kiwi contains actinic, an enzyme similar to papain in papayas, and bromic acid which breaks down proteins and prevents gelatin and agar from setting.

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Osteoporosis and Exercise

Source: Better Health Channel
Article publication date: 24/02/2004
Related Sites: Osteoporosis Information

Osteoporosis is characterised by the loss of calcium and bone tissue in the bones, which makes them susceptible to fracturing (breaking). In Australia, around half of all women and one third of men over 60 years have osteoporosis. Women are more susceptible because the hormonal changes of menopause worsen bone loss.

A calcium-rich diet and regular weight-bearing exercise throughout life (particularly during childhood and adolescence) are known to reduce the risk of osteoporosis in later years.

Recent research suggests that people with existing osteoporosis can also benefit from exercise. This is because a sedentary lifestyle encourages the loss of bone mass. Exercising regularly reduces the rate of bone loss and conserves the remaining bone tissue, reducing the risk of fractures.

Most fractures occur due to a fall. Exercise builds muscle strength and can improve balance, which may help reduce the likelihood of falling and thus reduce fractures.

Benefits of exercise
A sedentary lifestyle, poor posture, poor balance and weak muscles increase the risk of fractures. A person with osteoporosis can improve their health with exercise in valuable ways, including:

• Reduction of bone loss
• Conservation of remaining bone tissue
• Improved physical fitness
• Improved muscle strength
• Improved reaction time
• Increased mobility
• Better sense of balance and coordination
• Reduced risk of falls
• Reduced risk of bone fractures caused by falls
• Reduced pain.

Deciding on an exercise program
Always consult with your doctor, physiotherapist or health care professional before you decide on an exercise program. Factors that need to be considered include:

• Your age
• The severity of your osteoporosis
• Current medications
• Your fitness and ability
• Other medical conditions such as rheumatoid arthritis, coeliac disease or liver disease
• Whether bone density or muscle strength and coordination are the main aims of your exercise program.

A combination of aerobic and muscle building exercises is best, together with specific balance exercises.

Recommended exercises
Exercises that are ideal for a person with osteoporosis include:

• Walking
• Tai Chi
• Low impact aerobics
• Weight training using free weights such as dumbbells and barbells
• Resistance training using rubber tubes
• Dancing
• Exercises to improve posture, balance and body strength.

Swimming and water exercise
Swimming is not a weight-bearing exercise, because the buoyancy of the water counteracts the effects of gravity. However, swimming will improve cardiovascular fitness and muscle strength. People with severe osteoporosis or kyphosis (hunching of the upper back) who are at high risk of bone fractures may find that swimming is their preferred activity. Water exercise, such as aqua aerobics and hydrotherapy, is also recommended. Consult with your doctor or health care professional.

Exercises to avoid
A person with osteoporosis has weakened bones prone to fracturing. Activities to avoid include:

• High impact aerobics or activities
• Any exercise that requires sudden, forceful movement
• Abdominal sit-ups
• Any exercise that requires a twisting motion, such as a golf swing
• Any exercise requiring sudden jolts, stops and starts, such as tennis or squash.

The amount of exercise
The exact amount of exercise required for people with osteoporosis is currently unknown. However, research indicates the following to be beneficial:

• 15 minutes to one hour of continuous aerobic activity two to three times per week.
• Strength training (such as weight training with dumbbells, barbells or rubber tubing) twice per week. Each session should include exercises to strengthen the lower limb, trunk and arm muscles. Each exercise should be performed eight to 10 times.
• Balance exercises need to be performed at a level that is challenging to your balance. However, for safety reasons, always make sure you can hold onto something if you overbalance. These exercises should be performed for a few minutes at least twice a week.
• Include stretching exercises to promote flexibility.

Professional advice
Moderate, regular exercise should be considered an essential part of any osteoporosis treatment programme. See your doctor, physiotherapist or health care professional for expert guidance. Always start your exercise programme slowly and under medical supervision. Exercise that is too vigorous may increase the risk of fractures. Also, consult your doctor about ways to increase the amount of calcium in your diet, including the use of supplements, and avoid smoking which is bad for bones.

Where to get help

• Your doctor
• Physiotherapist

Things to remember

• Osteoporosis is characterised by the loss of calcium in the bones, which makes them susceptible to fracturing.
• Exercising regularly reduces the rate of bone loss and conserves bone tissue, reducing the risk of fractures.
• Exercise can help reduce the risk of falling.
• Exercise that is too vigorous may increase the risk of fractures.
• See your doctor, physiotherapist or health care professional for expert advice.

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Osteoporosis Medication Fosamax - Order Now!

Osteoporosis Medication Actonel - Order Now!

Osteoporosis Medication Evista - Order Now!

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