By Karen MacKay
Osteoporosis is a disease of malnutrition. In a land of obesity and abundant food supplies it seems odd that anyone could be malnourished but that is the case. The development of osteoporosis begins at a young age when consumed calcium is too low and factors required for its absorption and bone development are not present. It is more important to develop bone strength in the growing years than to try to correct it later on after the body has matured in the mid-twenties.
To develop and keep a strong bone matrix a plethora of vitamins and minerals are required. Without them, the bone cannot adequately build. Those minerals come from fruits, vegetables and other calcium-rich sources such as cheese, yogurt, and milk. Calcium, antioxidants and vitamins D and K are the obvious nutrients needed from these foods. Getting enough is only one problem but it goes further than that.
To sustain life the blood needs to have the correct acid/alkaline balance. The overload of sugar, protein, fat, phosphorus/phosphoric acid*, and sulfate/sulfuric acid, not to mention stress, create too much acid or acidosis in the body. Mineral supplies that are needed to buffer the acid resulting from these excesses are supplied from the diet first, if they are there. If not, the bone has the calcium, magnesium, potassium, zinc, and sodium to buffer and reduce the acidity. These invaluable-to-the-bone minerals are leached because it is more important to reduce the acidity than to maintain bone health. Again, diet and malnutrition play a part. Junk foods are not merely empty calories, fat and sugar, they are a detriment to health. They are not just contributors to obesity, diabetes and heart disease. They are a disruption to the intricate workings of the human body. They steal valuable vitamins, minerals and other nutrients that should be used for healing, maintenance, and for fueling the energy needs of the body.
And then there is exercise. Weight-lifting and resistance exercises build muscle and bone mass. Dancing, jogging, walking, sports, or just about any exercise on your feet contribute to maintaining strong bones. This needs to be done starting at a young age. Watching TV, playing computer games and sitting don’t count. Children must get up, play and move around. Healthy bones are made in childhood and continue with a physically active life. A sedentary lifestyle is harmful at every age.
To develop and maintain good bone health, dietary habits must be stressed. It always goes back to eating plenty of fresh fruits and vegetables and minimizing the quantity of meat and junk food and soda-pop. Exercising regularly and releasing stress will also contribute to a healthy life-style. Malnutrition should be part of the past but it’s up to you to make the choice. Bone health depends on good eating.
*High Phosphorus Foods – soda-pop, potato chips, bacon, processed meats, liver, products with baking powder. ©2006
Dr. Karen MacKay is a chiropractor, acupuncturist, hypnotherapist and wholistic health practitioner. She has authored two books: Dear Sisters, Break Free From Domestic Violence, and The Wisest, Healthiest Buffalo. Her website www.HotFlashQueen.com and twice monthly Ezine, available at eZine@hotflashqueen.com , are about healing and feeling good. She also has Guided Imagery MP3 downloads to help the healing and awareness processes.
Article Source: http://EzineArticles.com/?expert=Karen_MacKay
Tuesday, October 31, 2006
Monday, October 30, 2006
Can Elliptical Trainers Prevent Osteoporosis?
By Rich Rojas
I recall looking through a large batch of photos a colleague at work had taken during a visit to China. Amongst the photos of imperial palaces and glorious temples there were also many photos of ordinary people going about their daily routines. One series of photos captured a small group of elderly women setting up for a game of Mahjong in a city square.
The women were organizing chairs and the game boards along with setting up tea and snacks. In one photo I noticed a woman who was severely hunched over with her upper back exhibiting signs of the classic “Dowager’s Hump”. It was evident that she was suffering from an advanced case of osteoporosis.
This is an extreme example of osteoporosis, but even less extreme cases can have severe consequences. The most common problem is bone factures of the spine, hip, and wrist. Osteoporosis literally means “porous bones”. As a result, bones become less dense and more prone to fractures.
Osteoporosis is known as a silent disease since it can be present for years before symptoms such as fractures become apparent. Once fractures occur, the effects can range from loss of height, disability, and sometimes, even death.
According to the National Osteoporosis Foundation of the 10 million Americans who have osteoporosis, 80% are women, but men are afflicted as well. Heredity and ethnicity are also determining factors with whites and Asians more susceptible than blacks or Hispanics. However, no group is immune to osteoporosis.
Prevention of osteoporosis ideally needs to begin in childhood and continue throughout one’s life. Children should receive adequate amounts of calcium and vitamin D and also be physically active. Ninety percent of our bone mass is acquired by the age of 20.
It should go without saying, but in addition to causing heart and lung disease, smoking should be avoided since it is a risk factor for osteoporosis. Anorexia and bulimia are also known to place women at greater risk for osteoporosis.
For adults, one of the most important things they can do to prevent osteoporosis is to engage in regular weight-bearing exercise. Weight-bearing exercise is any activity where your full body weight is supported by your legs, hips, and spine. Walking, running, and skiing are examples of weight-bearing activities. Cycling, rowing, and swimming, though great cardio-vascular conditioning activities are not weight-bearing.
One of the drawbacks of running is the pounding your knees, hips, and ankles must endure. An activity that’s easy on your joints yet still weight-bearing is elliptical training. An elliptical trainer is a low impact fitness machine that can help stimulate bone cell growth while also helping you to burn fat and improve your cardio-vascular conditioning.
An elliptical trainer can be your secret weapon in the fight against osteoporosis.
Rich Rojas writes unbiased Elliptical Trainer Reviews and articles on health and fitness at http://www.ellipticalhome.com
Article Source: http://EzineArticles.com/?expert=Rich_Rojas
I recall looking through a large batch of photos a colleague at work had taken during a visit to China. Amongst the photos of imperial palaces and glorious temples there were also many photos of ordinary people going about their daily routines. One series of photos captured a small group of elderly women setting up for a game of Mahjong in a city square.
The women were organizing chairs and the game boards along with setting up tea and snacks. In one photo I noticed a woman who was severely hunched over with her upper back exhibiting signs of the classic “Dowager’s Hump”. It was evident that she was suffering from an advanced case of osteoporosis.
This is an extreme example of osteoporosis, but even less extreme cases can have severe consequences. The most common problem is bone factures of the spine, hip, and wrist. Osteoporosis literally means “porous bones”. As a result, bones become less dense and more prone to fractures.
Osteoporosis is known as a silent disease since it can be present for years before symptoms such as fractures become apparent. Once fractures occur, the effects can range from loss of height, disability, and sometimes, even death.
According to the National Osteoporosis Foundation of the 10 million Americans who have osteoporosis, 80% are women, but men are afflicted as well. Heredity and ethnicity are also determining factors with whites and Asians more susceptible than blacks or Hispanics. However, no group is immune to osteoporosis.
Prevention of osteoporosis ideally needs to begin in childhood and continue throughout one’s life. Children should receive adequate amounts of calcium and vitamin D and also be physically active. Ninety percent of our bone mass is acquired by the age of 20.
It should go without saying, but in addition to causing heart and lung disease, smoking should be avoided since it is a risk factor for osteoporosis. Anorexia and bulimia are also known to place women at greater risk for osteoporosis.
For adults, one of the most important things they can do to prevent osteoporosis is to engage in regular weight-bearing exercise. Weight-bearing exercise is any activity where your full body weight is supported by your legs, hips, and spine. Walking, running, and skiing are examples of weight-bearing activities. Cycling, rowing, and swimming, though great cardio-vascular conditioning activities are not weight-bearing.
One of the drawbacks of running is the pounding your knees, hips, and ankles must endure. An activity that’s easy on your joints yet still weight-bearing is elliptical training. An elliptical trainer is a low impact fitness machine that can help stimulate bone cell growth while also helping you to burn fat and improve your cardio-vascular conditioning.
An elliptical trainer can be your secret weapon in the fight against osteoporosis.
Rich Rojas writes unbiased Elliptical Trainer Reviews and articles on health and fitness at http://www.ellipticalhome.com
Article Source: http://EzineArticles.com/?expert=Rich_Rojas
Sunday, October 29, 2006
8 Ways to Prevent Osteoporosis and Heart Disease During Menopause
By Riana D Lance
Osteoporosis causes bones to lose mass and density. As the bones become porous and brittle, the chance of fracture is greatly increased. Often there are no symptoms and a person only discovers that they have osteoporosis when they suffer a fracture.
Heart disease includes a number of conditions affecting the structures or function of the heart. They includes coronary artery disease (including heart attack), abnormal heart rhythms or arrythmias, heart failure, heart valve disease, congenital heart disease, heart muscle disease (cardiomyopathy), pericardial disease, aorta disease and Marfan syndrome, vascular disease (blood vessel disease).
Cardiovascular disease is the leading cause of death in the U.S. thus, it is essential to learn how prevent heart disease. During menopause, many women are easily getting osteoporosis. Indeed, it would also be easy for them to get heart disease.
How is that?
Women, during menopause, might be lack of estrogen. This causes bones to lose calcium and become weaker, putting them at risk for severe bone loss or osteoporosis. A lack of estrogen also increases risk of heart disease.
However, there are steps you can do to prevent osteoporosis and heart disease, such as:
1. Get enough calcium to keep your bones strong. Before menopause, you need about 1,000 mg of calcium per day. After menopause, you need 1,500 mg per day. You also can talk with your physician about taking medicine to help preserve bone and slow down bone loss. Get at least 30 minutes of physical activity on most days of the week. Try weight-bearing exercises, like walking, running, or dancing.
2. Eat healthy by including plenty of whole grain products, vegetables, and fruits in your diet. Choose a diet low in total fat, saturated fat, and cholesterol.
3. Maintain a healthy weight. Ask your health care provider what a healthy weight is for you.
4. Control your blood pressure. Ask your health care provider what a healthy number is for you and how often you need it checked.
5. If you have diabetes, control and monitor your blood sugar levels.
6. Lower your cholesterol to the right level. Ask your health care provider what a healthy level is for you.
7. If you smoke, try to quit. Ask your health care provider for help or visit this special section of the NWHIC web site: www.4woman.gov/QuitSmoking
8. If you drink alcohol, limit it to no more than one drink per day.
So, if you think that your menopause has begun, it is important for you to pay attention to the eight essential ways to prevent osteoporosis and heart disease.
About the author: Riana Lance has a deep concern on health. Get her inspirational guides on How to Cure Insomnia at http://healthifica.com/guides/menopause-stress/ Also, grasp her other motivational health tips at http://www.healthifica.com, a worth-to-visit daily updated blog.
Article Source: http://EzineArticles.com/?expert=Riana_D_Lance
Osteoporosis causes bones to lose mass and density. As the bones become porous and brittle, the chance of fracture is greatly increased. Often there are no symptoms and a person only discovers that they have osteoporosis when they suffer a fracture.
Heart disease includes a number of conditions affecting the structures or function of the heart. They includes coronary artery disease (including heart attack), abnormal heart rhythms or arrythmias, heart failure, heart valve disease, congenital heart disease, heart muscle disease (cardiomyopathy), pericardial disease, aorta disease and Marfan syndrome, vascular disease (blood vessel disease).
Cardiovascular disease is the leading cause of death in the U.S. thus, it is essential to learn how prevent heart disease. During menopause, many women are easily getting osteoporosis. Indeed, it would also be easy for them to get heart disease.
How is that?
Women, during menopause, might be lack of estrogen. This causes bones to lose calcium and become weaker, putting them at risk for severe bone loss or osteoporosis. A lack of estrogen also increases risk of heart disease.
However, there are steps you can do to prevent osteoporosis and heart disease, such as:
1. Get enough calcium to keep your bones strong. Before menopause, you need about 1,000 mg of calcium per day. After menopause, you need 1,500 mg per day. You also can talk with your physician about taking medicine to help preserve bone and slow down bone loss. Get at least 30 minutes of physical activity on most days of the week. Try weight-bearing exercises, like walking, running, or dancing.
2. Eat healthy by including plenty of whole grain products, vegetables, and fruits in your diet. Choose a diet low in total fat, saturated fat, and cholesterol.
3. Maintain a healthy weight. Ask your health care provider what a healthy weight is for you.
4. Control your blood pressure. Ask your health care provider what a healthy number is for you and how often you need it checked.
5. If you have diabetes, control and monitor your blood sugar levels.
6. Lower your cholesterol to the right level. Ask your health care provider what a healthy level is for you.
7. If you smoke, try to quit. Ask your health care provider for help or visit this special section of the NWHIC web site: www.4woman.gov/QuitSmoking
8. If you drink alcohol, limit it to no more than one drink per day.
So, if you think that your menopause has begun, it is important for you to pay attention to the eight essential ways to prevent osteoporosis and heart disease.
About the author: Riana Lance has a deep concern on health. Get her inspirational guides on How to Cure Insomnia at http://healthifica.com/guides/menopause-stress/ Also, grasp her other motivational health tips at http://www.healthifica.com, a worth-to-visit daily updated blog.
Article Source: http://EzineArticles.com/?expert=Riana_D_Lance
Saturday, October 28, 2006
What is Osteoporosis?
By Helen Murray
The word 'osteoporosis' literally means 'porous bone'. It is a condition where a person gradually loses bone material so that his or her bones gradually become more fragile. As a result, they are more likely to break.
Bone is made of fibres of a material called collagen filled in with minerals - mainly calcium salts - rather like reinforced concrete. The bones of the skeleton have a thick outer shell or 'cortex' inside which there is a meshwork of 'trabecular' bone.
Causes
Our bones grow during childhood and adolescence and are at their strongest around the age of 20. They remain in this state from the age 20 to 35. As middle age approaches the bones - while remaining strong - very gradually begin to lose their density. This loss or thinning of the bones continues as we get older.
The process speeds up in women in the ten years after the menopause. This is because the ovaries stop producing the female sex hormone oestrogen - and oestrogen is one of the substances that helps keep bone strong. Men suffer less from osteoporosis, because their bones are stronger in the first place, and they do not go through the menopause.
Risk
All of us are at risk of developing osteoporosis as we get older, which is why elderly people are more likely to break bones when they fall. But there are some people who are more at risk of osteoporosis than others. Several factors can make a difference:
The word 'osteoporosis' literally means 'porous bone'. It is a condition where a person gradually loses bone material so that his or her bones gradually become more fragile. As a result, they are more likely to break.
Bone is made of fibres of a material called collagen filled in with minerals - mainly calcium salts - rather like reinforced concrete. The bones of the skeleton have a thick outer shell or 'cortex' inside which there is a meshwork of 'trabecular' bone.
Causes
Our bones grow during childhood and adolescence and are at their strongest around the age of 20. They remain in this state from the age 20 to 35. As middle age approaches the bones - while remaining strong - very gradually begin to lose their density. This loss or thinning of the bones continues as we get older.
The process speeds up in women in the ten years after the menopause. This is because the ovaries stop producing the female sex hormone oestrogen - and oestrogen is one of the substances that helps keep bone strong. Men suffer less from osteoporosis, because their bones are stronger in the first place, and they do not go through the menopause.
Risk
All of us are at risk of developing osteoporosis as we get older, which is why elderly people are more likely to break bones when they fall. But there are some people who are more at risk of osteoporosis than others. Several factors can make a difference:
- Oestrogen deficiency. Someone who has had an early menopause (before the age of 45), or a hysterectomy where one or both ovaries are removed, is at risk.
- Lack of exercise. Exercise keeps bones strong - both as they are developing and throughout adulthood. So anyone who does not exercise, or has an illness that makes it difficult, will be more prone to losing calcium from the bones, and so is more likely to develop osteoporosis.
- Poor diet. A diet which does not include enough calcium can encourage osteoporosis.
- Heavy smoking. Tobacco lowers the oestrogen level in women and may cause early menopause.
- Heavy drinking. A high alcohol intake reduces the ability of the body's cells to make bone.
- Steroids. If someone takes prednisolone over a long period of time, it can cause osteoporosis.
- Water tablets. Some diuretics may cause the loss of calcium in the urine which could lead to osteoporosis.
- Family history. Osteoporosis appears to run in families. This is probably because there is some inherited factor which affects the development of bone.
- Previous fractures. People who have already had a fracture are at a greater risk of having another. Men and women who become shorter due to crush fractures of the spine are also more at risk.
Detection
There are no obvious physical signs of osteoporosis. It can therefore go unnoticed for years. Quite often the first indication is when a person breaks one of their bones in what might have been normally a minor accident.
If a doctor suspects osteoporosis, he or she can order a bone scan to test the strength or density of the bones. This scan is now available at many hospitals throughout the country. The results will tell how much risk there is of fractures. It takes about fifteen minutes while the bones are X-rayed. The dose of radiation is tiny - about the same as spending a day out in the sun. The technique is called Dual Energy X-ray Apsorptiometry and is known as DEXA.
Consequences
People with osteoporosis are more likely to break a bone even after a relatively minor injury. Fractures are most likely to the hip, spine of wrist. Hip and wrist fractures are usually sudden and the result of a fall.
Spinal problems occur if - as the vertebrae become weak - they crush together. If several vertebrae are crushed, then the spine will start to curve. This may cause back pain and loss of height, and because there is now less space under the ribs, some people may find difficulty breathing.
Osteoporosis is quite common in Britain. Each year there are around 60,000 hip, 40,000 spine and 50,000 wrist fractures.
Helen Murray writes and edits content for use on numerous websites including
Osteoporosis, Stretch marks, & Acid Reflux
Article Source: http://EzineArticles.com/?expert=Helen_Murray
Osteoporosis Affects 50% Of Women And 1 In 8 Men; What Is It, And Are You At Risk?
By Vikki Scovell
I want to talk about osteoporosis, a condition which affects up to 50% of women by older age. But women are not alone, although it is often thought of as a women’s disease, 1 in 8 men will develop this condition; a 13% chance, and this rate appears to be increasing; possibly because of greater intake of alcohol and tobacco. Three million of the seven million women in the UK over the age of 60 will suffer a fracture due to osteoporosis, and more women die of complications arising from an osteoporotic fracture than die of ovarian, uterine and cervical cancer put together. This is clearly an issue that we should understand more about.
Osteoporosis occurs when bone tissue deteriorates, leaving fragile bones which are vulnerable to fractures, especially of the hip, spine and wrist. As part of the natural process of bone health, old tissue is cleaned away and replaced with new tissue; osteoporosis occurs when more bone is removed than is replaced. After the age of 35 women lose 1% of their bone mass each year, accelerating to 3-5% after the menopause, with 50% of women with osteoporosis 10 years post menopause. Men also lose about .5% of their bone mass each year, and this is responsible for their loss in height as they age. I do not need to explain the extreme pain and danger of a bone injury, along with the long process of rehabilitation; devastating on a strong young person, and potentially life-threatening to older adults. A fracture is often the first step to the loss of independence for the older person; one in four women and one in 20 men will fracture a hip, resulting in hospitalization, infection, failing health, with nearly 50% unable to walk unassisted again, and 20% tragically dying within several months. This is a shocking statistic; more-so because this disease is highly preventable and treatable. Unfortunately only a tiny percentage of men and women at risk are receiving adequate treatment, which could prevent this horrifying state of affairs.
So who is at risk of developing osteoporosis? As with all conditions, a mixture of genetic and environmental factors can play a part in developing this disease, but people with a family history of osteoporosis are at a greater risk. Also at risk are women who have an early menopause, hysterectomy, breast cancer, have endured heavy dieting, eating disorders such as bulimia and anorexia, or infrequent periods. Men and women are at greater risk if they are inactive, smoke or drink heavily, have had long term use of corticosteroids, arthritis, or previous fractures.
A huge problem with osteoporosis is that it usually hidden until the sufferer actually breaks a bone. There are few early signs and symptoms, and so many people continue everyday life feeling well, and unaware that they are developing or have developed this disease until they fracture a bone. If you fall into one or more of the risk factor groups it is wise to discuss osteoporosis with your GP. It is possible to have a bone scan which will estimate risk, and as they say, being forewarned is being forearmed; if you are at risk or have osteoporosis there are lots of positive things that you can do to lessen your risk, or improve your prospects. To read how to prevent this condition, or how to manage it post-diagnosis visit www.getfitter.net to read 'Osteoporosis; the preventable disease- Reduce your risk Today.'
Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters. Vikki lives in Bristol in the U.K. with her partner Jeremy and two young children. For any enquiries contact Vikki at http://www.getfitter.net
Article Source: http://EzineArticles.com/?expert=Vikki_Scovell
I want to talk about osteoporosis, a condition which affects up to 50% of women by older age. But women are not alone, although it is often thought of as a women’s disease, 1 in 8 men will develop this condition; a 13% chance, and this rate appears to be increasing; possibly because of greater intake of alcohol and tobacco. Three million of the seven million women in the UK over the age of 60 will suffer a fracture due to osteoporosis, and more women die of complications arising from an osteoporotic fracture than die of ovarian, uterine and cervical cancer put together. This is clearly an issue that we should understand more about.
Osteoporosis occurs when bone tissue deteriorates, leaving fragile bones which are vulnerable to fractures, especially of the hip, spine and wrist. As part of the natural process of bone health, old tissue is cleaned away and replaced with new tissue; osteoporosis occurs when more bone is removed than is replaced. After the age of 35 women lose 1% of their bone mass each year, accelerating to 3-5% after the menopause, with 50% of women with osteoporosis 10 years post menopause. Men also lose about .5% of their bone mass each year, and this is responsible for their loss in height as they age. I do not need to explain the extreme pain and danger of a bone injury, along with the long process of rehabilitation; devastating on a strong young person, and potentially life-threatening to older adults. A fracture is often the first step to the loss of independence for the older person; one in four women and one in 20 men will fracture a hip, resulting in hospitalization, infection, failing health, with nearly 50% unable to walk unassisted again, and 20% tragically dying within several months. This is a shocking statistic; more-so because this disease is highly preventable and treatable. Unfortunately only a tiny percentage of men and women at risk are receiving adequate treatment, which could prevent this horrifying state of affairs.
So who is at risk of developing osteoporosis? As with all conditions, a mixture of genetic and environmental factors can play a part in developing this disease, but people with a family history of osteoporosis are at a greater risk. Also at risk are women who have an early menopause, hysterectomy, breast cancer, have endured heavy dieting, eating disorders such as bulimia and anorexia, or infrequent periods. Men and women are at greater risk if they are inactive, smoke or drink heavily, have had long term use of corticosteroids, arthritis, or previous fractures.
A huge problem with osteoporosis is that it usually hidden until the sufferer actually breaks a bone. There are few early signs and symptoms, and so many people continue everyday life feeling well, and unaware that they are developing or have developed this disease until they fracture a bone. If you fall into one or more of the risk factor groups it is wise to discuss osteoporosis with your GP. It is possible to have a bone scan which will estimate risk, and as they say, being forewarned is being forearmed; if you are at risk or have osteoporosis there are lots of positive things that you can do to lessen your risk, or improve your prospects. To read how to prevent this condition, or how to manage it post-diagnosis visit www.getfitter.net to read 'Osteoporosis; the preventable disease- Reduce your risk Today.'
Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters. Vikki lives in Bristol in the U.K. with her partner Jeremy and two young children. For any enquiries contact Vikki at http://www.getfitter.net
Article Source: http://EzineArticles.com/?expert=Vikki_Scovell
Osteoporosis; the Preventable Disease - Reduce your risk Today!
By Vikki Scovell
Osteoporosis is a condition which affects up to 50% of women by older age, and 1 in 8 men. This condition is responsible for major bone trauma, loss of independence, and fatalities amongst the elderly. Osteoporosis can devastate lives, and yet is one of the most preventable diseases. So what preventative measure can we employ to reduce our chance of developing this condition?
The single most important factor in preventing osteoporosis is to achieve peak bone density as a child and young adult. Bones continue to grow into young adulthood, and then they stop growing and start a cycle of renewal called remodeling. In order to achieve peak bone density (optimum bone health) an individual must have a healthy diet rich in vitamins and minerals, and be physically active. Bones thicken and strengthen as a response to stress such as running, jumping, carrying weight, and generally bumping around; as children should. Unfortunately, children are becoming less active, and also eating diets which are insufficiently fresh and healthy. Lack of exercise and poor diet will result in a generation of children who never achieved peak bone density, and who are at risk of developing osteoporosis at younger ages, and in greater numbers. Step one to lower your kids risk of getting this disease is to encourage them out of the house and to spend as much time as possible running, skipping, jumping, and taking part in organized sports.
Diet is also extremely important in avoiding this disease. We all know that we need to eat calcium to have strong teeth and bones (eat lots of green leafy vegetables), but we also need vitamin D to be able to use this calcium. Exposure to sunlight will allow the body to produce vitamin D, even in the winter months. This summer saw a warning to parents not to be too fastidious in keeping children out of the sun, amid concerns that they may not make enough vitamin D. There is also a link between the over-consumption of protein and osteoporosis, as eating large amounts of protein encourages the body to use its calcium supplies from the bones. Last week research was published which links an intake of cola drinks to low bone mineral density in women. Those who had a cola drink each day had a 4% lower than average bone mineral density; a considerable loss to the skeleton. Although tests were not conducted on children the scientists involved suggested that regularly drinking cola drinks could prevent young women from achieving that all-important bone density, leaving them vulnerable in later life.
Other behaviors which will put you at greater risk are smoking and drinking alcohol. There are hundreds of reasons why smoking is bad for you, and this is another big one to add to the list. Consumption of alcohol is on the increase among women, especially among young women, and is linked to increased risk of many cancers such as breast cancer, and also dementia and osteoporosis. Both men and women should try and limit alcohol consumption, and if you avoid alcohol altogether, you have a good head start in health.
Adult bones also respond to the stresses placed upon them, and so all adults will benefit from increasing the amount of weight bearing exercise in their lives (walking, gardening, jogging, dancing, racket sports etc) even a mile of walking a day will contribute to better bone density. All forms of exercise help guard against osteoporosis; varied exercise should encourage greater muscular strength around the joints, better coordination, balance, and don’t forget that flexibility also plays its part; make a chest stretch part of your daily routine. This will help prevent rounding of the spine which may cause tiny spinal fractures in later life, leaving the sufferer stooped. Developing a good sense of body awareness and balance will guard against falls, so get down to your Yoga class or practice balancing exercises at home, such as single leg squats, arabesques and simply balancing on one leg whilst moving the arms around; get a nice pink feather duster and do the dusting on one leg! Developing good spine and hip stabilizer muscles will protect the two main sites of fracture; all exercise will help with this, but in particular Pilates. Practice good posture to contribute to spinal health, and try as many different varieties of exercise throughout the week to keep all of the muscles and joints in good working order.
Because osteoporosis is linked strongly to the menopause, hormone-replacement therapy is also an option available to women at risk, although as this treatment carries other risks such as a greater chance of developing uterine cancer, individuals need to make a careful decision along with their GP as to what is best for them. When a diagnosis has been made, there are positive ways to control and live with this condition. Drugs are available, and these treatments can be reinforced with healthy diet, and a specialized exercise programme. The exercises which will benefit all people at risk, and also those post-diagnosis will include range of movement exercises to keep joints working efficiently, balance and coordination work to lessen the risk of falling, flexibility exercises, especially to stretch out those chest muscles, and postural work to take the strain out of the spine and hip. Aerobic work such as walking is also important, as is some weight training to target problem areas. These exercised should be part of a programme designed for the individual with osteoporosis. Your GP may be able to refer you to a specially-qualified personal trainer, physiotherapist, or local class which is suitable.
Osteoporosis is a truly awful disease with one in four fractures proving fatal, and yet is hugely preventable. The younger generation needs our help to ensure that they do not develop this condition, and there is plenty that people of all ages can do to improve their chances. It all boils down to doing the things which you already know are right; eating well, increasing exercise, and importantly the variety of exercise that you do, giving up smoking, drinking moderately, chucking out the fizzy drinks and junk food, and getting the kids involved in activity.
Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters. Vikki lives in Bristol in the U.K. with her partner Jeremy and two young children. if you have an enquiry for Vikki please contact her via http://www.getfitter.net
Article Source: http://EzineArticles.com/?expert=Vikki_Scovell
Osteoporosis is a condition which affects up to 50% of women by older age, and 1 in 8 men. This condition is responsible for major bone trauma, loss of independence, and fatalities amongst the elderly. Osteoporosis can devastate lives, and yet is one of the most preventable diseases. So what preventative measure can we employ to reduce our chance of developing this condition?
The single most important factor in preventing osteoporosis is to achieve peak bone density as a child and young adult. Bones continue to grow into young adulthood, and then they stop growing and start a cycle of renewal called remodeling. In order to achieve peak bone density (optimum bone health) an individual must have a healthy diet rich in vitamins and minerals, and be physically active. Bones thicken and strengthen as a response to stress such as running, jumping, carrying weight, and generally bumping around; as children should. Unfortunately, children are becoming less active, and also eating diets which are insufficiently fresh and healthy. Lack of exercise and poor diet will result in a generation of children who never achieved peak bone density, and who are at risk of developing osteoporosis at younger ages, and in greater numbers. Step one to lower your kids risk of getting this disease is to encourage them out of the house and to spend as much time as possible running, skipping, jumping, and taking part in organized sports.
Diet is also extremely important in avoiding this disease. We all know that we need to eat calcium to have strong teeth and bones (eat lots of green leafy vegetables), but we also need vitamin D to be able to use this calcium. Exposure to sunlight will allow the body to produce vitamin D, even in the winter months. This summer saw a warning to parents not to be too fastidious in keeping children out of the sun, amid concerns that they may not make enough vitamin D. There is also a link between the over-consumption of protein and osteoporosis, as eating large amounts of protein encourages the body to use its calcium supplies from the bones. Last week research was published which links an intake of cola drinks to low bone mineral density in women. Those who had a cola drink each day had a 4% lower than average bone mineral density; a considerable loss to the skeleton. Although tests were not conducted on children the scientists involved suggested that regularly drinking cola drinks could prevent young women from achieving that all-important bone density, leaving them vulnerable in later life.
Other behaviors which will put you at greater risk are smoking and drinking alcohol. There are hundreds of reasons why smoking is bad for you, and this is another big one to add to the list. Consumption of alcohol is on the increase among women, especially among young women, and is linked to increased risk of many cancers such as breast cancer, and also dementia and osteoporosis. Both men and women should try and limit alcohol consumption, and if you avoid alcohol altogether, you have a good head start in health.
Adult bones also respond to the stresses placed upon them, and so all adults will benefit from increasing the amount of weight bearing exercise in their lives (walking, gardening, jogging, dancing, racket sports etc) even a mile of walking a day will contribute to better bone density. All forms of exercise help guard against osteoporosis; varied exercise should encourage greater muscular strength around the joints, better coordination, balance, and don’t forget that flexibility also plays its part; make a chest stretch part of your daily routine. This will help prevent rounding of the spine which may cause tiny spinal fractures in later life, leaving the sufferer stooped. Developing a good sense of body awareness and balance will guard against falls, so get down to your Yoga class or practice balancing exercises at home, such as single leg squats, arabesques and simply balancing on one leg whilst moving the arms around; get a nice pink feather duster and do the dusting on one leg! Developing good spine and hip stabilizer muscles will protect the two main sites of fracture; all exercise will help with this, but in particular Pilates. Practice good posture to contribute to spinal health, and try as many different varieties of exercise throughout the week to keep all of the muscles and joints in good working order.
Because osteoporosis is linked strongly to the menopause, hormone-replacement therapy is also an option available to women at risk, although as this treatment carries other risks such as a greater chance of developing uterine cancer, individuals need to make a careful decision along with their GP as to what is best for them. When a diagnosis has been made, there are positive ways to control and live with this condition. Drugs are available, and these treatments can be reinforced with healthy diet, and a specialized exercise programme. The exercises which will benefit all people at risk, and also those post-diagnosis will include range of movement exercises to keep joints working efficiently, balance and coordination work to lessen the risk of falling, flexibility exercises, especially to stretch out those chest muscles, and postural work to take the strain out of the spine and hip. Aerobic work such as walking is also important, as is some weight training to target problem areas. These exercised should be part of a programme designed for the individual with osteoporosis. Your GP may be able to refer you to a specially-qualified personal trainer, physiotherapist, or local class which is suitable.
Osteoporosis is a truly awful disease with one in four fractures proving fatal, and yet is hugely preventable. The younger generation needs our help to ensure that they do not develop this condition, and there is plenty that people of all ages can do to improve their chances. It all boils down to doing the things which you already know are right; eating well, increasing exercise, and importantly the variety of exercise that you do, giving up smoking, drinking moderately, chucking out the fizzy drinks and junk food, and getting the kids involved in activity.
Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters. Vikki lives in Bristol in the U.K. with her partner Jeremy and two young children. if you have an enquiry for Vikki please contact her via http://www.getfitter.net
Article Source: http://EzineArticles.com/?expert=Vikki_Scovell
Reduce Your Risk of Osteoporosis
By Chris Chenoweth
Osteoporosis, which means "porous bones," is a condition of excessive skeletal fragility resulting in weakened bones that break easily. A combination of genetic, dietary, hormonal, age-related, and lifestyle factors all contribute to this condition. Osteoporosis usually progresses painlessly until a fracture occurs, which is usually in the hip, spine, or wrist.
WHO IS AFFECTED?
*Overall, approximately eight million American women and 2 million men have osteoporosis.
*More women die from complications following hip-fractures than from major female cancers.
*Women are four times more likely than men to develop osteoporosis because of the loss of estrogen at menopause. (Estrogen blocks or slows down bone loss.)
*Over half of all women over the age of 65 have osteoporosis.
*Even though osteoporosis is often thought of as a disease that only affects older people, it can strike at any age.
*One in two women over the age of 50 will suffer an osteoporosis-related fracture.
WHAT ARE THE RISK FACTORS FOR OSTEOPOROSIS?
Factors that can increase your chances of developing osteoporosis include:
*Being female
*Having a small, thin body frame
*A family history of osteoporosis
*Being post-menopausal or of advanced age
*Being Caucasian or Asian
*Abnormal absence of menstrual periods
*Anorexia nervosa or bulimia
*Low testosterone levels in men
*Lack of calcium and vitamin D
*Inactive lifestyle
*Cigarette smoking
*Excessive use of alcohol and high salt, protein, and caffeine intake
HOW DO YOU KNOW IF YOU HAVE OSTEOPOROSIS?
A family medical history and bone mass measurements are part of a complete assessment. Often a bone fracture is the first sign of osteoporosis. Ask your doctor to help you better understand your own risk and become aware of prevention and treatment options.
BONE DENSITY TESTS
Routine x-rays cannot detect osteoporosis until it is quite advanced, but there are other tests that can. There are several kinds of devices that estimate bone density and they require far less radiation than a chest x-ray.
Doctors consider a patient's medical history and risk factors in deciding who should have a bone density test. Readings are compared to a standard for the patient's age, sex and body size. Bone density tests are useful for confirming a diagnosis of osteoporosis if a person has already had a suspicious fracture.
HOW CAN YOU PROTECT YOURSELF FROM HAVING OSTEOPOROSIS?
Osteoporosis is usually preventable. Females need to take steps to protect the health of their bones while they are young. Building strong bones at a young age will lessen the effect of the natural bone loss that begins to occur later in life.
*Eat foods rich in calcium and vitamin D, such as low-fat milk, yogurt, cheese, fish with edible bones like salmon and sardines, and dark green, leafy vegetables, like kale and broccoli.
*Do aerobic exercises such as walking, jogging, hiking, and stair climbing. Exercise builds bone and muscle strength and helps prevent bone loss and improves coordination to prevent falls. It also helps older people stay active and mobile. Always check with your doctor before starting an exercise program.
*If you are postmenopausal, consider estrogen replacement.
*Consider using calcium supplements, but discuss the choice of supplements with your doctor first.
*Do not smoke.
*Limit alcoholic beverages.
FOODS THAT REDUCE THE RISK AND DEVELOPMENT OF OSTEOPOROSIS:
*Fruit - In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples. Also dried fruit like figs, apricots, and dates.
*Vegetables - In particular dark green vegetables like spinach, kale, collard greens, broccoli, cabbage, Brussels sprouts, Chinese cabbage, tomatoes, potatoes, onions, carrots, red bell peppers, sweet potatoes.
*Dairy Foods - Low fat milk, yogurt and lower-fat cheese; or, calcium fortified soymilk & yogurt.
*Oily Fish - Rich omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout.
*Nuts and Seeds - Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower and pumpkin seeds.
*Pulses and Grains - Including soybeans, wheat germ, lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, bulgur wheat, calcium-fortified breakfast cereals.
*Vitamin D - Vitamin D is essential in order to absorb calcium for foods. The best source of Vitamin D is exposing the skin to sunlight. Other sources are fortified margarines and dairy products, fortified breakfast cereals and oily fish.
Remember, osteoporosis is usually preventable. Take steps to make changes in your diet and lifestyle to decrease your chances of being diagnosed with osteoporosis.
Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.
Article Source: http://EzineArticles.com/?expert=Chris_Chenoweth
Osteoporosis, which means "porous bones," is a condition of excessive skeletal fragility resulting in weakened bones that break easily. A combination of genetic, dietary, hormonal, age-related, and lifestyle factors all contribute to this condition. Osteoporosis usually progresses painlessly until a fracture occurs, which is usually in the hip, spine, or wrist.
WHO IS AFFECTED?
*Overall, approximately eight million American women and 2 million men have osteoporosis.
*More women die from complications following hip-fractures than from major female cancers.
*Women are four times more likely than men to develop osteoporosis because of the loss of estrogen at menopause. (Estrogen blocks or slows down bone loss.)
*Over half of all women over the age of 65 have osteoporosis.
*Even though osteoporosis is often thought of as a disease that only affects older people, it can strike at any age.
*One in two women over the age of 50 will suffer an osteoporosis-related fracture.
WHAT ARE THE RISK FACTORS FOR OSTEOPOROSIS?
Factors that can increase your chances of developing osteoporosis include:
*Being female
*Having a small, thin body frame
*A family history of osteoporosis
*Being post-menopausal or of advanced age
*Being Caucasian or Asian
*Abnormal absence of menstrual periods
*Anorexia nervosa or bulimia
*Low testosterone levels in men
*Lack of calcium and vitamin D
*Inactive lifestyle
*Cigarette smoking
*Excessive use of alcohol and high salt, protein, and caffeine intake
HOW DO YOU KNOW IF YOU HAVE OSTEOPOROSIS?
A family medical history and bone mass measurements are part of a complete assessment. Often a bone fracture is the first sign of osteoporosis. Ask your doctor to help you better understand your own risk and become aware of prevention and treatment options.
BONE DENSITY TESTS
Routine x-rays cannot detect osteoporosis until it is quite advanced, but there are other tests that can. There are several kinds of devices that estimate bone density and they require far less radiation than a chest x-ray.
Doctors consider a patient's medical history and risk factors in deciding who should have a bone density test. Readings are compared to a standard for the patient's age, sex and body size. Bone density tests are useful for confirming a diagnosis of osteoporosis if a person has already had a suspicious fracture.
HOW CAN YOU PROTECT YOURSELF FROM HAVING OSTEOPOROSIS?
Osteoporosis is usually preventable. Females need to take steps to protect the health of their bones while they are young. Building strong bones at a young age will lessen the effect of the natural bone loss that begins to occur later in life.
*Eat foods rich in calcium and vitamin D, such as low-fat milk, yogurt, cheese, fish with edible bones like salmon and sardines, and dark green, leafy vegetables, like kale and broccoli.
*Do aerobic exercises such as walking, jogging, hiking, and stair climbing. Exercise builds bone and muscle strength and helps prevent bone loss and improves coordination to prevent falls. It also helps older people stay active and mobile. Always check with your doctor before starting an exercise program.
*If you are postmenopausal, consider estrogen replacement.
*Consider using calcium supplements, but discuss the choice of supplements with your doctor first.
*Do not smoke.
*Limit alcoholic beverages.
FOODS THAT REDUCE THE RISK AND DEVELOPMENT OF OSTEOPOROSIS:
*Fruit - In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples. Also dried fruit like figs, apricots, and dates.
*Vegetables - In particular dark green vegetables like spinach, kale, collard greens, broccoli, cabbage, Brussels sprouts, Chinese cabbage, tomatoes, potatoes, onions, carrots, red bell peppers, sweet potatoes.
*Dairy Foods - Low fat milk, yogurt and lower-fat cheese; or, calcium fortified soymilk & yogurt.
*Oily Fish - Rich omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout.
*Nuts and Seeds - Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower and pumpkin seeds.
*Pulses and Grains - Including soybeans, wheat germ, lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, bulgur wheat, calcium-fortified breakfast cereals.
*Vitamin D - Vitamin D is essential in order to absorb calcium for foods. The best source of Vitamin D is exposing the skin to sunlight. Other sources are fortified margarines and dairy products, fortified breakfast cereals and oily fish.
Remember, osteoporosis is usually preventable. Take steps to make changes in your diet and lifestyle to decrease your chances of being diagnosed with osteoporosis.
Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.
Article Source: http://EzineArticles.com/?expert=Chris_Chenoweth
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