Protect Yourself from Bone Loss

Osteoporosis, the most common bone disease, weakens bones and increases the risk of unexpected fractures. Serious consequences can occur with some fractures.  It can be prevented with a healthy diet and staying physically active. 

What are the risk factors for osteoporosis?

• Age. After maximum bone density and strength is reached (generally around age 30), bone mass begins to decline naturally with age.
• Gender. Women over the age of 50 have the greatest risk of developing osteoporosis. In fact, women are four times more likely than men to develop it. Women’s lighter, thinner bones and longer life spans are part of the reason they have a higher risk.
• Ethnicity. Research has shown that Caucasian and Asian women are more likely to develop osteoporosis. Additionally, hip fractures are twice as likely to occur in Caucasian women as in African-American women.
• Bone structure and body weight. Petite and thin women have a greater risk of developing osteoporosis. One reason is that they have less bone to lose than women with more body weight and larger frames. Similarly, small-boned, thin men are at greater risk than men with larger frames and more body weight.
• Family history. Heredity is one of the most important risk factors for osteoporosis. If your parents or grandparents have had any signs of osteoporosis, such as a fractured hip after a minor fall, you may be at greater risk of developing the disease.
• Prior history of fracture/bone breakage.
• Certain medications. The use of some medications, for instance the long-term use of steroids (such as Prednisone), can also increase your risk of developing osteoporosis.

How can I protect myself?

• Assess your risk factors
• Make sure you are getting enough calcium and vitamin D
• Avoid alcohol and quit smoking
• Get plenty of exercise & add weight-bearing exercise to your routine
• Prevent accidents by living safely

Depending on your specific risk factors, talk to your doctor about a bone density test.  For more information, call The National Osteoporosis Foundation at 1-800-223-9994 or click http://www.nof.org/.

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Health benefits of exercise: the evidence

Do you need a reason to exercise?   There are literally hundreds, maybe thousands of reasons to exercise.  Besides the weight loss, looking good part, I am going to give you a several scientifically proven health benefits to get off the couch and exercise.

1.  You will live longer:    More than 2000kcal of exercise per week was associated with an average increase in life expectancy of 1-2 years by the age of 80.  Also people engaging in physical activity of at least moderate intensity for more than 3h/week had a 27% lower risk of dying than their inactive counterparts.

2. It is good for your heart:  Walking as little as 1 hour per week had a protective effects in women against cardiovascular-releated death.   Studies dealing with cardio rehab after diagnosis of cardiovascular diseases have shown that energy expenditures of about 1600kcal per week can halt the progression of coronary artery disease and exercise at levels of 2200 kcal per week is associated with plaque reduction. 

3. Helps to control diabetes:  In one study, moderate physical activity for at least 150 minutes per week was found to be more effective than metformin alone in reducing the incidence of type 2 diabetes. 

4. Prevention of Cancer:  Routine physical activity, whether part of a job or as a leisure activity, is associated with reductions in the incidence of specific cancers, in particular colon and breast cancers.  And regular physical activity appears to confer a health benefit to patients with established cancers.

5. Keep your bones strong:  Routine physical activity, especially weight bearing resistance training, prevents and even reverse bone loss associated with aging.  Exercise training also reduces the risk and number of falls which could result in broken bones and injuries.

6. Have fun and keep happy:  Exercise and physical activity are also linked with better quality of life, more enjoyment. and less reported incidences of depression.

How much exercise do I need?

Currently most governments and health agencies recommend 30 minutes of moderate activity (such as brisk walking, biking, jogging, playing sports, weight lifting,heavy gardening or household chores)  on most days of the week or 20 minutes of vigorous exercise  3 or more times per week.    The research into exercise and health supports these guidelines as beneficial and preventative for many chronic health conditions.  

I talked about exercise is a earlier blog posting titled How fast should I go? – working out at the right intensity.  Some information from that post may help you decide how intense you work out should be.  If you are new to exercise, start slow and consult a health professional for a proper assessment. 

Sources:  ARCH INTERN MED 2007; 167(22): 2453-2459.    CMAJ 2006; 174(6): 801-809.    MJA 2005; 183 (10): 538-541.   AJE 2000; 151 (3): 293-299

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Vitamins for healthy bones and prevent osteoporosis

Our bones are always broken and had to be renewed. To reach our late teens, more bone is made than is broken down, until the stage of "peak bone mass of the costs." With aging, the bones tend to become weaker and more fragile, as we lost the football.

Some vitamins are important for our body to prevent the capture of bone diseases such as osteoporosis. There is considerable evidence that calcium and vitamin D are essential nutrients for maintaining healthyMarrow. There is also research suggesting that contribute magnesium vitamin K, vitamin C and boron, also for their health.

Our bones are 35-40% calcium. It is suggested that there are at least 800 mg of calcium daily. Children under 18 should be 1300mg per day for maximum density 'peak and post-menopausal women should take 1200mg of calcium daily, as they are at higher risk of developing osteoporosis.

It 'been shownthat vitamin D supports the absorption of calcium and it is recommended that we 5UG day of vitamin either through Diet or by ensuring that we have 10 minutes of direct sunlight per day (our bodies can produce vitamin D when the Our skin) is to direct sunlight.

Magnesium is important to use the renewal of bone tissue. It is recommended that women and men take 270mg taking 320mg of magnesium daily.

Vitamin K is available for the bone to support the cellstransformation that the bone tissue. We need 80ug of daily vitamin K.

Vitamin C supports the function of vitamin D. We should take 75 mg of vitamin C daily.

Boro should also contribute to the rate of bone loss, as has been shown to inhibit the excretion of calcium and magnesium.

While these nutrients should help to promote bone health, you should be found not qualified substitute medical advice with information in this article.The author does not pretend to give or to give medical or healthcare advice and is not qualified to do so.

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