OSTEOPOROSIS
I write this because my mother has it bad and I have the beginning signs per my bone scan, and many others I know them.
I write this also, so I can look back and remind me of what I need to do to prevent or help osteoporosis.
Bone mass - the amount of mineral in the bone - usually reaches its peak when a woman aged between thirty and thirty-five. Thereafter, it is then begins to drop. Between the ages of fifty-five and seventy, women typically experience a 30 - 40 percent bone loss.
While calcium is important in dealing with osteoporosis, there are other considerations as well. Vitamins C, D, E and K play a vital role in the fight against osteoporosis, as well as protein. Regulating certain minerals, such as magnesium, phosphorus, silicon, boron, zinc, manganese and copper in the body and in the maintenance of the correct level of calcium important. Exercise is another important factor.
I write this because my mother has it bad and I have the beginning signs per my bone scan, and many others I know them.
I write this also, so I can look back and remind me of what I need to do to prevent or help osteoporosis.
Bone mass - the amount of mineral in the bone - usually reaches its peak when a woman aged between thirty and thirty-five. Thereafter, it is then begins to drop. Between the ages of fifty-five and seventy, women typically experience a 30 - 40 percent bone loss.
While calcium is important in dealing with osteoporosis, there are other considerations as well. Vitamins C, D, E and K play a vital role in the fight against osteoporosis, as well as protein. Regulating certain minerals, such as magnesium, phosphorus, silicon, boron, zinc, manganese and copper in the body and in the maintenance of the correct level of calcium important. Exercise is another important factor.
A diet high in animal protein, salt and sugar causes the body to excrete increased amounts of calcium. Too much magnesium and / or phosphorus (found in most sodas and many processed foods) to inhibit the body can absorb calcium properly. When the body (eg, walking) gets regular weight bearing exercise, the body responds by depositing more minerals in the bones. A lack of movement (as we computer junkies) accelerates the loss of bone mass. Women who are vegetarians experience significantly less bone loss.
Caffeine has been associated calcium loss.
Some loss of bone density is a normal part of aging bearable, but problems arise when other factors speed mineral loss from bones or impede natural bone repair and reconstruction. These include malnutrition, inadequate exercise, hormonal and dietary factors, medications (steroids, antacids, anticonvulsants and thyroid medication) and diseases of the thyroid, kidney, liver or pancreas. Although some of these factors are beyond your control, there are measures you can take to strengthen your bones and prevent osteoporosis, another statistic.
It's never too late to train. Bearing exercise to build bone mass. Walking is one. (I will this once and do it daily), working with light weights. (Three times a week or more recommended)
Eat less protein This usually means cutting down on milk and meat and eat more fruits, vegetables and whole grains. Some plant foods, especially green leafy vegetables, beans, broccoli, sesame seeds, chestnuts, oats and tofu, clams, flounder, hazelnuts, kale, kelp, molasses, oysters, salmon, sardines (with bones), sea vegetables, shrimp, soy beans, wheat germ rich in calcium and vitamin D.
Limit your intake of almonds, asparagus, beef, vegetables, cashews, chard, rhubarb and spinach. These foods are rich in oxalic acid, which inhibits calcium absorption.
Limit your intake of citrus fruits and tomatoes: These foods can inhibit calcium absorption. (YIKES) When thyroid hormone (like me) or take an anticoagulant drug, increase the amount of calcium you are getting from 25 -. 50%
Osteoporosis is associated with deficits in a number of essential vitamins and minerals, and the most reliable way to ensure an adequate supply, with supplement.
Here is an overview of the most important nutrients in the fight against osteoporosis. Calcium (1000 mg to 1500 mg) along with other minerals, there is bone strength. Some types of best absorbed supplemental calcium are calcium citrate, ascobate, gluconate and malate. (I take calcium carbonates as recommended by Dr. Love - with meals)
For proper absorption and metabolism, calcium should be balanced with ... Magesium (500 to 750 mg) in a ratio of 2:1. (Hmmm, I'm assuming if your calcium should also take 300mg to 600mg magnesium with him) Zinc 30mg 3 mg copper are essential for the formation of osteoblasts and osteoclasts. (Whatever that is) Boron 3 mg
Is required for the metabolism of calcium and magnesium and also raises estrogen levels in postmenopausal women, which is beneficial for bone remodeling. Manganese 10mg Silica 20mg Strontium 500mcg
play a crucial role in bone mineralization. Vitamin C 2500 mg (Wow! I think I'll have enough of C) is necessary for collagen synthesis, a factor in healthy bone. Folic Acid 400mcg Vitamin B6 50mg Vitamin K 300mcg
Vitamin D deficiency may be a cause of osteoporosis and recommends 20 minutes unfiltered sun 3 times per week (all year) and / or supplementation with 800-100 IU of vitamin D per day....
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