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How to Prevent Osteoporosis

How to Prevent Osteoporosis

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femMED Bone Health is a source of five ingredients, specially formulated to promote the maintenance of healthy bones and aid in the prevention of bone resorption, joint pain and osteoporosis. These ingredients include: Calcium, Magnesium, Glucosamine, Vitamin K, and Vitamin D. This product is also an excellent source of calcium and helps to prevent Vitamin D deficiency.

Many adults over fifty, especially those who are living alone or in isolated areas, are concerned about how they can prevent osteoporosis. Osteoporosis weakens the bones resulting in bones that can be easily fractured or broken. It can cause hip fractures that can severely limit mobility and quality of life.

How do you prevent osteoporosis?

One way is to increase the amount of calcium in your daily diet. Calcium is a mineral that increases bone mass. A daily diet rich in calcium helps to maximize bone mass. In addition, by consuming food rich in calcium the body will not be required to draw calcium away from the bones.

An adult needs approximately 1200mg of calcium daily. This calcium can be found in calcium-rich foods like milk and dairy products, ordinary salad greens, and soybeans among other sources.

Vitamin D is also required for strong bones since vitamin D increases the absorption of calcium.  Foods that include vitamin D include eggs, cow’s milk, and fish. Unfortunately vitamin D is that found in sufficient amounts in food so during the winter months when sunlight is weak or non existent, the best way to ensure you are getting adequate vitamin D is with vitamin supplements. Sunlight is the best source of vitamin D to help absorb calcium, however when the sun isn’t shining look for a bone supplement that contains vitamin D. Magnesium and vitamin K2 are also important in maximizing bone mass and preventing osteoporosis. Try a dietary supplement that combines all four of these ingredients.

Other Bone Health Solutions

How do you prevent osteoporosis besides a healthy diet? Try exercising every day. It’s been proven that at least one half-hour of exercise on a daily basis will make the bones much stronger and keep osteoporosis at bay. Strength training in particular is recommended since that type of workout has the muscles pulling on the bone, thus increasing its strength. Strength training doesn’t necessarily mean grabbing a pair of barbells. Other types of exercise that can lead to greater bone strength include walking, yoga, jogging, and aerobics.

The best way to prevent bone loss is with a calcium rich diet and healthy lifestyle that incorporates weight bearing exercise on a daily basis.  If you’re still wondering how do you prevent osteoporosis, take a look at our Bone Supplement.

Bone health is an issue of vital importance for many women. Pregnancy in particular can take calcium from the bones, transferring it to the growing fetus. Even though estrogen can protect the levels of calcium in a woman’s body, as she ages the body’s ability to absorb calcium from food becomes weaker and weaker. Fortunately, there are important vitamins for bones that can help prevent bone loss and subsequent skeletal weakness.

It’s important to first understand the consequences of poor bone health. Women are susceptible to osteoporosis and this risk grows with age, although osteoporosis can also affect young women. This disease makes the bones susceptible to fractures. Osteoporosis also chips away at the quality of life. It creates bone weakness that can interfere with the normal activities of daily life. The good news is that osteoporosis can be prevented.

When it comes to bone health, calcium is critical. It is not one of the vitamins for bones, but a mineral that is the building block for bones. Found almost exclusively in bones and teeth, the body can deplete the reserves of calcium if a person’s diet does not contain enough calcium. A person needs to eat food with calcium in order to keep their bones strong and healthy.

Some of the best food sources of calcium include milk and dairy products, fortified orange juice, black strap molasses, collard greens and soy or rice milk. Similar to vitamin D, if your diet does not provide you with sufficient calcium you may want to consider supplements of calcium to make up for any lack of this mineral. Remember to ensure adequate absorption of calcium your body needs to have magnesium, vitamin D and vitamin K present in a daily diet. Some of the better bone health supplements contain all of these key ingredients.

Osteoporosis and Calcium: Keeping a Debilitating Disease at Bay

It’s understandable to be concerned about preventing a major disease. Giving up smoking to prevent lung cancer or cutting down on alcohol to prevent liver problems are both behaviors of a health-conscious person. However, there are certain diseases that may not kill but instead rob a person of their independence. Osteoporosis is one such disease. It weakens the bones so that fractures may occur and a simple fall can result in broken bones. There are ways to prevent the debilitating effects of osteoporosis, and calcium in the diet is one way.

Although osteoporosis is not fatal, the physical damage resulting from decreased and weakened bone mass can be devastating. Hip fractures suffered by the elderly due to osteoporosis can be very dangerous. They can result in a semi invalid state. Regardless of a person’s age, this disease can have a very negative effect on the quality of a person’s life. It can be the source of a great deal of pain and discomfort.

There is no reason for a person to suffer from osteoporosis and calcium intake can prevent the problem. Calcium itself is a mineral that is found in a number of food sources. It is instrumental in both creating and sustaining healthy bone mass in an individual. The bones are the depository for calcium, and if the body does not receive enough calcium from other sources, it will take it from the bones. This can in turn set into motion the process that ends with osteoporosis.

While critical for adequate growth in the early years, this mineral plays an even greater role as we age, Calcium is essential after the age of 35 when the body has reached it’s peak in bone mass and density. After 35 our bones begin to lose more mass than our bodies can produce. It’s relatively simple to get the calcium needed from a healthy diet. Calcium can be found in foods such as cheese, yogurt, oranges, and various salad greens (e.g. spinach and kale). The recommended amount of calcium for adult is approximately 1200mg per day. The body can absorb even more than that, but too much calcium can result in the formation of kidney stones. In order to ensure maximum absorption of calcium, the body requires the presence of vitamin D and vitamin K2, so make sure that you are including these vitamins.

A person does not have to suffer from osteoporosis, and calcium, along with vitamin D and K2 is the best way to prevent it. If your diet does not have sufficient amounts of calcium, vitamin D and K2 then a dietary supplement may be the answer.

Calcium for Osteoporosis

• The most abundant mineral in the body; essential for building and maintaining bones and teeth; required for muscle contractions and nerve function; regulates blood pressure, blood vessel contractions, and clotting; involved in enzyme reactions.

• Used for the prevention of osteoporosis, colorectal cancer, pre-eclampsia, and lead toxicity and the treatment of high blood pressure.

• Deficiency can occur with poor diet, abnormal parathyroid function (gland that regulates blood calcium levels), kidney failure, and vitamin D or magnesium deficiency.

• Symptoms of deficiency include bone loss and weakening, muscle cramps, heart palpitations, tooth decay, back and leg pain, insomnia, nervous disorders, and rickets (bone deformities in children).

• Drugs that deplete calcium: cimetidine, ranitidine, omeprazole, aluminum antacids, corticosteroids, cholestyramine, mineral oil, phenytoin, and furosemide.

• A high intake of sodium (salt), protein, phosphorus (soft drinks and food additives), or caffeine (more than 2 cups of coffee or 300 mg caffeine per day) can promote calcium losses.

• Calcium supplements may reduce the efficacy of calcium channel blockers (drugs used to lower blood pressure); use with thiazide diuretics increases the risk of hypercalcemia (high blood calcium levels); calcium supplements may reduce absorption of antibiotics (tetracycline, quinolones), bisphosphonates (osteoprosis drugs), and levothyroxine (thyroid hormone).

• It is difficult to meet the RDA through diet alone unless dairy intake is high. Most multivitamin/mineral supplements provide a small amount of calcium because it is quite bulky. Therefore, a separate calcium supplement may be necessary, especially for those at risk of osteoporosis and those with high blood pressure.

• There are several forms of calcium: Carbonate provides the highest amount of calcium (40 percent) and is inexpensive; citrate provides 21 percent calcium, but may be better absorbed in the elderly and those taking acid-lowering drugs.

• To maximize absorption, take no more than 500 mg of elemental calcium at one time, take with meals, and ensure adequate vitamin D intake (as this is required for calcium absorption).

• Separate calcium-rich foods and supplements by two hours from iron supplements (calcium reduces iron absorption); avoid drinking tea with meals, as the tannins in tea reduce calcium absorption.

• Some vegetables contain chemicals that inhibit the absorption of calcium, such as oxalic acid, which is found in raw spinach, rhubarb, sweet potato, and dried beans. Cooking these foods releases calcium that is bound to oxalic acid, thus improving the amount you can absorb. Phytic acid, which is found in wheat bran or dried beans, also reduces calcium absorption.

Magnesium

• Required for nerve and muscle function, formation of bones and teeth, synthesis of the antioxidant glutathione, cell membranes, and body temperature regulation; involved in energy production, numerous enzyme reactions, and synthesis of DNA and RNA.

• Used to prevent heart disease and in the treatment of high blood pressure, pre-eclampsia, heart disease, diabetes, osteoporosis, migraine headaches, and asthma.

• Deficiency is uncommon, but may occur in those with poor diets, malabsorption syndromes (celiac disease), Crohn’s disease, intestinal surgery or inflammation, kidney disease, diabetes, alcoholism, and in the elderly due to reduced absorption.

• Marginal deficiency (consuming less than the RDA) is common and is estimated to affect 75 percent of people.

• Symptoms of deficiency: muscle cramps and spasms, weakness, insomnia, poor appetite, kidney stones, osteoporosis, nervousness, irritability, anxiety, depression, and high blood pressure.

• Drugs that deplete magnesium: furosemide, hydrochlorothiazine, cholestyramine, and oral contraceptives.

• Other interactions: Magnesium reduces absorption of digoxin, nitrofurantoin, anti-malarial drugs, quinolone antibiotics, tetracycline, chlorpromazine, alendronate, and etidronate, so separate intake of magnesium from these foods by two hours.

• High doses of zinc (greater than140 mg/day) reduce magnesium absorption.

• It is difficult to meet the RDA through diet alone; therefore, a multivitamin/mineral supplement is recommended. Certain individuals may require an additional magnesium supplement.

Vitamin D

• Regulates calcium and phosphorus levels and promotes absorption of calcium for osteoporosis prevention ; involved in insulin secretion; supports immune function; regulates blood pressure.

• Vitamin D can be produced in the skin upon exposure to sunlight or must be obtained from the diet.

• Used to prevent and treat osteoporosis, psoriasis, autoimmune disease, and to reduce the risk of cancer.

• Deficiency occurs with inadequate dietary intake, limited sun exposure, kidney or liver disease, and alcoholism. Elderly, dark-skinned, obese people, or those with inflammatory bowel disease and fat-malabsorption syndromes (celiac disease and cystic fibrosis) are also at greater risk.

• Deficiency causes rickets (weak, deformed bones) in children, osteomalacia (soft bones) and osteoporosis in adults, dental problems, muscle weakness, and tooth decay.

• Drugs that deplete vitamin D: carbamazepine, phenytoin, phenobarbital, cimetidine, ranitidine, cholestyramine, colestipol, orlistat, and mineral oil.

• Since vitamin D is found in few foods and at low amounts, a supplement is recommended for most people. Most multivitamins provide 400 IU (10 mcg). Those with limited sun exposure, osteoporosis, multiple sclerosis, psoriasis, and those over age 65 should consider additional vitamin D.

Vitamin K

• Essential for blood clotting; required for bone formation and cell growth.

• Ensures absorption of calcium for osteoporosis osteoporosis.

• Deficiency is rare in adults and causes impaired blood clotting; it is more common in newborns and can cause severe bleeding. Injections of vitamin K1 are typically given to newborns.

• Symptoms of deficiency include easy bruising and bleeding (nosebleeds, bleeding gums, blood in the urine or stool, or heavy menstrual bleeding).

• Drugs that deplete: antibiotics, aspirin, phenytoin, phenobarb, cholestyramine, colestipol, orlistat, and mineral oil.

• High intake of vitamin K from foods or supplements can reduce the efficacy of blood-thinning drugs (warfarin).

• Most people get adequate vitamin K from the diet and/or a multivitamin.

Glucosamine

Glucosamine occurs naturally in the body and is a building block used to manufacture components of cartilage, the material that cushions joints. Numerous studies have found that it can improve osteoarthritis symptoms (joint pain, mobility); it may also prevent the progression of the disease. Preliminary research suggests possible benefits for irritable bowel syndrome. It is well tolerated, but may cause mild upset stomach.

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