6 Ways to Prevent Osteoporosis

By John Goh

Osteoporosis is a bone disease that develops slowly. Osteoporosis causes your bones to become fragile and more likely to break. Here is a summary of 6 preventive measures you can take to prevent osteoporosis.

1. Do regular weight-bearing exercise

Muscle pulling on bone builds bone, so weight-bearing exercise builds denser, stronger bones. The exercises also improve your posture. Exercising the back muscles helps the whole body become more upright.

The best exercises for building bone include weight-lifting, jogging, hiking, stair-climbing, step aerobics, dancing, racquet sports, and other activities that require your muscles to work against gravity. Swimming and walking, although good for cardiovascular fitness, are not the best exercises for building bone.

2. Go for a bone mineral density test

A Bone Mineral Density test (BMD) is the only way to diagnose osteoporosis and determine your risk for future fracture. Since osteoporosis can remain undetected for decades until a fracture occurs, early diagnosis is important.

A BMD measures the density of your bones or your bone mass. The test determines whether you need medication to help maintain your bone mass, prevent further bone loss and reduce fracture risk.

3. Take enough calcium in your diet

Inadequate calcium intake is known to contribute to the development of osteoporosis. Taking calcium from diary products is over-rated though as our bodies were never designed to take in the milk of cows.

Depending on your age, an appropriate calcium intake falls between 1000 and 1300 mg a day. Avoid phytic acid, oxalic acid and sodium as they affect your body’s ability to absorb calcium.

4. Get enough Vitamin D

Vitamin D is needed for the body to absorb calcium from the foods you eat. Vitamin D comes from two sources: through the skin following direct exposure to sunlight and from the diet. An exposure of 10 to 15 minutes of sun for at least two times per week is usually sufficient to provide adequate vitamin D. If you cannot get sunlight, vitamin D can be derived from foods like salmon, mackerel, tuna and egg yolk.

5. Take ample fruits and vegetables

Take five or more servings of fruits and vegetables daily. A recent study found that women who consumed 3.5 servings of fruits and vegetables daily had greater bone density than those who did not. Fruits and vegetables are good sources of magnesium and potassium, two major nutrients that protect bones besides calcium and vitamin D.

6. Change your cooking oil to coconut oil

Coconut oil has been used to treat people that have deficiency in calcium. Coconut oil enhances the absorption and retention of minerals like calcium and magnesium. The medium chain fatty acids in coconut oil been used to treat children suffering from rickets, which is a condition that involves demineralisation and softening of the bones.

The free radicals from oxidized vegetable oils interfere with bone formation, promoting the development of osteoporosis. The saturated fats in coconut oil act as anti-oxidants that protect the bones from destructive free radicals. That is why one should avoid processed vegetable oils and use coconut oil for cooking instead.

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Osteoporosis Prevention - Information on How to Prevent Osteoporosis and Cause of this Disease

By Mary Rose Antonio

Unfortunately, osteoporosis treatments are few and have a very low success rate, this is why osteoporosis prevention should not be taken lightly.

Osteoporosis is considered an invisible disease and is the twelfth leading cause of death in America.

It is invisible because it progresses without any obvious symptoms until the physical changes start to show up. Slowly you are shrinking, you are starting to stoop down, irreversible pain and you are prone to bone fractures. A fracture could happen without you falling or hitting something.

One solution for osteoporosis is to do some weight bearing exercises to develop strong, dense bones. Also the intake of calcium and other essential minerals throughout life should not be ignored.

What is the cause of osteoporosis?

Our bones undergo a continual process wherein the old bone is replaced by the new bone. This process is called remodeling.

The problem occurs when the removal of old bone occurs faster at a faster rate than the depositing of new bone which is called bone resorption.

Women are at a greater risk for developing osteoporosis mainly because of small bone structure and hormonal changes that accompany menopause.

It's crucial to take calcium supplements at different stages of life. Adequate intake of calcium and vitamin D are required during childhood and adolescence to develop strong and dense bones.

During the middle years, however, the need for calcium supplements is supported by the fact that calcium loss exceeds calcium gain to bones.

To prevent osteoporosis, you may consider drinking high quality green tea throughout the day -- everyday. It has the ability to reduce excessive resorption.

Green tea also contains vitamins and minerals such as vitamin C, B2, D, K, and carotenoids as well as chromium, calcium, magnesium, manganese, iron, copper, zinc, molybdenum, selenium, sodium, phosphorus, strontium, cobalt, nickel, and potassium, to name a few in addition to polyphenols particularly catechins and EGCG.

Polyphenols although can be found in garlic, fruits, and potatoes are not as strong and as remarkable as the polyphenols found in green tea.

In the Mediterranean Osteoporosis Study, it was identified that drinking green tea is a key factor to prevent osteoporosis.

Mary Rose Antonio is a physical therapist for 20 years now and is a great believer in natural healing. She also has a website where she offers organic japanese green tea and chinese green tea. She also invites you to learn more about the amazing benefits of green tea.

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Preventing Common Diseases: Osteoporosis

By Chris Theberge

What disease are college-aged individuals most concerned about? If you ask most, I doubt you will hear many people respond with osteoporosis. This disease, which mainly affects older individuals, relates to a weakening and thinning of bones due to a loss in calcium stores. Why should you be concerned if osteoporosis is a disease the effects mainly individuals over 50-years-old?

According to the National Institute of Health on Osteoporosis and Bone Related Disorders, in the U.S. today 10 million people are living with osteoporosis and another 18 million are at high risk due to low bone mass. Approximately one in every two women and one in every eight men will have an osteoporosis related fracture at some point in their life. Men are less susceptible to developing osteoporosis because they generally have larger bones and achieve greater peak bone mass than women. Women also lose more bone mass as a result of hormonal changes associated with menopause. Family history of osteoporosis increases ones risk of the disease and Caucasian and Asian women are more likely to develop osteoporosis compared to African-American and Hispanic women.

One of the most important ways to prevent osteoporosis is making sure that normal peak bone mass is achieved by about 20 years of age. Although peak bone mass is mainly attained during the third decade of life, the amount of bone formed during your 20s to 30s is relatively small.
Bones are constantly breaking down and reforming. These two processes parallel each other until approximately 30 years of age when natural bone loss begins. Therefore, bones become progressively weaker and less dense as you age. Bone loss through aging is inevitable; however there are several ways to alleviate the rate at which this occurs. Many decisions you make now will determine your osteoporosis risk later in life. Current nutrition and exercise habits are two dynamics you must pay close attention to.

Preventing osteoporosis through nutrition

Studies have shown that teenage girls, adult women, and adults over 65 years of age have calcium intakes below the RDA. Why is this a concern?

About 99 percent of your body's calcium is found in teeth and bones. Adequate calcium consumption is crucial to ensure that your bones have enough of the building blocks for formation. Also, calcium levels in the blood are under tight control, which aims to maintain a steady calcium level. When calcium levels are low, with inadequate intake for example, your bones will release calcium to maintain that steady state. If calcium intake is consistently low, then your bones must continuously give up their calcium, instead of using it for its own development, resulting in lower bone mineral content, and hence lower density. Depending on your age, average calcium consumption should be between 1000 mg-1300 mg each day. Calcium supplementation is rarely warranted because it is very easy to meet your daily requirements with food.

Vitamin D is a fat soluble vitamin that is needed in adequate amounts to ensure that calcium is absorbed. There are two ways in which we get the vitamin. First, the sun can provide a way of processing the vitamin on the skin, which is followed by absorption into the body. Secondly, dietary intake can come from fortified milk, cod liver oil, and egg yolks, although in small amounts. Considering the region that we live in, conversion of vitamin D from the sun is not enough to provide adequate amounts, therefore dietary intake is needed. Interestingly, the major source of vitamin D in the American diet is from milk. Milk is also the major contributor of calcium. Therefore, it is to no surprise that inadequate calcium intake will also lead to inadequate vitamin D intakes. It is recommended that individuals receive about 400 IU - 800 IU of vitamin D each day through the diet.

Adequate calcium and vitamin D intake is easily achieved by drinking at least three glasses of milk, preferably skim, each day. Dairy products in general are excellent calcium foods, yet they are not the only way to meet your daily requirements. Canned fish products such as sardines provide ample amounts of calcium. Green leafy vegetables (i.e. Collard greens) are also calcium containing foods; however the presence of phytates and oxalates bind to calcium and limit the amount that is absorbed. Fortification of soy products, orange juice and cereals with calcium will greatly improve the calcium status of consumers.

Vitamin K is another fat-soluble vitamin necessary for normal bone health. One of its major functions is to aid in the formation of osteocalcin, a contributor to bone formation. Studies have related low vitamin K intakes with increased risk for osteoporosis. Vitamin K is synthesized by intestinal bacteria, yet the rate at which it is absorbed is not enough to maintain necessary levels in the body. Therefore vitamin K must be consumed through the diet. Dark green leafy vegetables, liver, alfalfa and kelp are all excellent sources.

High intakes of animal protein or sodium can increase the amount of calcium lost in the urine. Studies have related vegetarian diets with reduced urinary calcium loss compared to diets high in animal protein. Sodium by itself has the potential to increase the amount of calcium lost in the urine. Since Americans tend to have high protein diets, lowering your intake or substituting meat with beans or tofu can help to spare calcium. Replacing soda with milk, and not adding salt to your foods will also help.

Preventing Osteoporosis through exercise

Regular exercise aids in bone formation by adding mechanical stress to the bone and greatly increasing the amount of minerals deposited over time. Bone development is most effective when the activity is medium to high impact. Some of the best exercises to strengthen your bones include: running, weight training, and stop and go sports such as basketball, soccer and field hockey. The constant pounding impact will increase bone density, and improve balance and agility lessening the risks of falls and fractures.

For women there are additional factors to keep in mind regarding exercise, sports, and osteoporosis. The female athlete triad is a condition that often occurs in young females involved in endurance and weight-control sports (dancing and gymnastics). The triad consists of amenorrhea, disordered eating, and osteoporosis which all lead to a lessening of bone density. Amenorrhea occurs in female athletes when the menstrual cycle ceases because hormones become highly imbalanced. The imbalance often takes place when extreme exercise regimens and restricted calorie intake are present. Estrogen production is therefore reduced, and its important support in bone formation is lost. Disordered or irregular eating habits have a significant impact on bone density as well.

Many athletes feel stressed to maintain a certain figure to be competitive in their respective sport; but without adequate calories, nutrients, and minerals, bone deposition will not occur. When both of these conditions are present, density is greatly lowered and it is comparable to post-menopausal women. Risk of osteoporosis for these otherwise healthy athletes is increased.

Other Factors

In addition to exercise and nutrition other factors will influence how densely your bones form. Excessive use of drugs such as alcohol, caffeine and tobacco adversely affect bone deposition in many ways. Daily consumption of two to three ounces of hard alcohol or two to three beers per day may be damaging to the skeleton. Heavy drinkers have shown to have less dense bones and increased non-traumatic fractures then that of individuals who don't consume excess alcohol.
Caffeine, in high amounts, has the potential to impair calcium absorption, thereby reducing bone density over time. Although this may seem as a major problem, adding small amounts of milk to your coffee can offset this problem. This loss may also be accounted for because of excess caffeine in the diet and inadequate calcium.

Finally, smoking, in general, is bad for your body. In regard to osteoporosis, smoking inhibits calcium uptake to a degree, reduces the formation of new bone, and nicotine may have inhibitory effects on estrogen, which aids in bone formation in women. Moderate consumption, or in the case of smoking, abstaining all together from use is the best choice to aid in peak bone density formation.

Chris Theberge is the founder of the Nutrition and Food Web Archive, NutriWeb Designs, and Dietitian Designs. Visit The Nutrition and Food Web Archive for free nutrition and food-related resources.

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Top Five Killers For Women: Heart Disease, Breast Cancer, Osteoporosis, Depression Etc

By Ashley Green

Imagine living without illness to slow you down. While there are no lifetime guarantees, enough scientific research has been done to make long, healthy living a possibility. To help women boost health, we list five medical conditions that are of great concern: heart disease, breast cancer, osteoporosis, depression, and autoimmune diseases.

1) Heart Disease: Heart disease is the leading killer of both men and women. In women, the condition is responsible for about 29% of deaths. Yet death in itself isn't the biggest problem for women with heart disease. The real trouble is in premature death and disability. There are far too many dying of heart disease in their 60s. There are (also( women who, for many years, are really ill with heart disease- being out of breath, not being able to walk even one flight of stairs... because heart disease impairs their ability.

Must Read: Heart Attack Symptoms, Prevention and Treatment- You can actually prevent heart attack at http://www.weightloss-health.com/prevent%20heart%20attack.htm

2) Breast Cancer: Breast Cancer is the most common cancer in women. It is second to lung cancer as the leading cause of death for women. Experts say the fear of breast cancer can sometimes be exaggerated, stopping women from going to their doctors for screening, or pushing women to make rash decisions about mastectomy, when it may not be necessary. There's a lot of treatment for breast cancer. Women should educate themselves.

Must Read: Passive smokers can get Breast Cancer, a Report at http://www.weightloss-health.com/passive_smokers_cancer.htm

3) Osteoporosis: Osteoporosis threatens a lot of people, of which 68% are women. Osteoporosis is largely preventable. The behaviors that women develop in their childhood, in their adolescence, and in their early adult years really play a significant role in the development of the disease. That's because bodies build up most of bone mass until age 30. Then new bone stops forming and the focus is on maintanance of old bone. It is never too late to keep bones strong and avoid fractures.

Must Read: Bodyache? Headache? Don't pop painkillers indiscriminately. They can have side-effects at http://www.weightloss-health.com/painkillers%20side-effects.htm

Random Tip: US scientists have claimed that secondhand smokers are at higher risk of Breast Cancer. Earlier, their research also led to the conclusion that young women smokers are more likely to get addicted to smoking than young men. The Breast Cancer findings are part of a 1,200 page report of the Air Resources Board, which has done ground-breaking work in regulating US auto-emissions

4) Depression: Depression appears to affect more women than men. About 12 million women are affected by a depressive disorder each year. Women need that sustenance, and if they don't have it, they tend to get depressed. Sometimes, hormonal changes can also trigger the condition. Statically, the healthiest adults are people in significant relationships. Adults not in nurturing relationships can reduce their risk of depression by making efforts to reach out into the community.

Must Read: What is Depression? Know its facts, symptoms and treatment at http://www.weightloss-health.com/Depression.htm

5) Autoimmune Diseases: Autoimmune diseases are a group of disorders in which the immune system attacks the body and destroys or alters tissues. There are more than 8- serious chronic illnesses in this category, including lupus, multiple sclerosis, and type 1 diabetes.

It is believed that 75% of autoimmune diseases occur in women. by themselves, each disease appears to be uncommon- except for diabetes, thyroid disease, and lupus, but as a group, the disorders make up the fourth-largest cause of disability among women. It is not known what causes the body to turn on itself, but genetic, hormonal, and environmental factors are suspects.
Since autoimmune diseases are not very well understood, pinpointing specific risk factors is difficult. Symptoms can also be non-specific, hampering proper diagnosis. However, if you know something is wrong with you or a loved one, it is important to become an active health advocate. It is very common for women to make multiple visits to multiple doctors to finally get a diagnosis, but someone should take their symptoms seriously.

Must Read: Diabetes: The Symptoms of Diabetes, Treatment and Prevention for Diabetes at http://www.weightloss-health.com/Diabetes.htm

About the Author
Ashley Green: for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.

To learn more about exercise schedule to prevent these killers/illness, visit Exercise Schedule to fight Health Diseases

If you wish to reproduce the above article you are welcome to do so, provided the article is reproduced in its entirety, including this resource box and LIVE link to our website.

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Osteoporosis and Calcium Supplementation

By Michael Russell

Osteoporosis, one of the most terrible long-term consequences of estrogen deficiency, is common among post menopausal women, but it is not inevitable. A healthy diet, especially the consumption of adequate amounts of calcium and other minerals, has a significant part to play in both preventing and in slowing the progression of this disease. Generally, for healthy bones, women require 800 to 1,000 milligrams of calcium daily. During menopause, calcium needs increase to 1,000 to 1,500 milligrams daily.

Examples of food sources of calcium include dairy products, salmon, tuna, sardines, green leafy vegetables and tofu. You must check from time to time to see if your daily diet provides you with an adequate amount of calcium. If your diet falls short of this, or if you are not sure, take a good-quality calcium tablet to give you 1,000 milligrams of calcium daily.

One of the best sources of calcium to combat post menopausal osteoporosis is milk. A cup of milk daily will give a good start to meeting your calcium requirements. When it comes to cow's milk, calcium-enriched milk is recommended, which is low in fat and much higher in calcium than skim milk. If you are on a dairy-free diet, you may choose calcium-enriched soy milk instead. Some soy milks are calcium-enriched; while others are low in calcium, so it is bets to read labels to be sure the product you purchase is a good source of calcium.

There are a number of different supplemental sources of calcium. Bone meal, which comes from the ground bones of young animals, contains calcium from microcrystalline hydroxyapatite. Bone meal calcium is well absorbed, but it is possible for it to be contaminated with heavy metals such as lead. Calcium carbonate, which contains 40 percent elemental calcium, is the most concentrated and inexpensive form, but its absorption varies. Calcium lactate, calcium citrate and calcium gluconate are less concentrated forms of calcium, containing only about 15 percent elemental calcium but are better absorbed than carbonate forms.

Some calcium supplements contain a mixture of different types of calcium to improve absorption. Many good calcium supplements also contain vitamin D, which enhances the absorption of calcium from the intestines. Calcium is best absorbed when taken on an empty stomach. It should not be taken, however, with high fiber-foods such as cereals, grains and legumes, as this will reduce its absorption. It can be taken with dairy products, fruits, vegetables and meats.

In addition to making sure you obtain enough calcium in your diet, avoid making dietary mistakes that can steal minerals from your bones. Keep your consumption of protein from animal sources to no more than 50 grams daily. This is the equivalent of the amount of protein found in six-ounces serving of meat or fish plus one eight-ounce glass of milk.

Our bones contain magnesium and the trace minerals zinc, boron, silica and manganese in addition to calcium and studies suggest that adequate amounts of all these different minerals are more effective than calcium alone in preventing bone loss during menopause. If you are on menopause and if your diet is not always perfect, it is bets you take a trace mineral tablet that contain all of these minerals.

Michael Russell Your Independent guide to Menopause

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Osteoporosis And The Facts

By Gill Webster

Osteoporosis is called the silent thief because you do not experience any symptoms, the first time you know about it is when a bone snaps unexpectedly. Osteoporosis means "porous bones" and it is a condition where the skeleton becomes very fragile and the bones break easily. Simple things can cause a bone to break, such as stepping off a curb, sneezing, being hugged or even bending down to pick something up. Breakages are mainly in the hips, spine and wrist and effects mainly women but men can have it as well.

Nowadays you can be tested to see what your bone mass is like and because of more knowledge you can delay the onset of osteoporosis with diet and exercise earlier in your life.

You might think that the skeleton does nothing else but holds you up but it is every bit as dynamic as other tissues, bone responds to the pull of muscles and gravity, repairs itself, and constantly renews itself. The skeleton also protects the internal organs, as well as allowing you to move about.

After the age of 30, the bone starts to breakdown and outpaces formation. The volume of the bone remains the same, but its density declines.

Calcium intake is important to build bone but you also need vitamin D to help the body absorb the calcium. Vitamin D is produced by the skin in sunlight or can be found in many foods, such as in milk products and many breakfast cereals. It has also been found that Magnesium and Vitamin K can also assist in the reduction of bone loss. Vitamin K can be found in greens, whereas Magnesium is found in small quantities in a variety of foods, so eating a varied, healthy diet should provide what you require.

A lifelong habit of weight-bearing exercise, such as walking or biking, will also help build and maintain strong bones. The greatest benefit as you grow older is that physical fitness reduces the risk of fracture, because it gives you better balance, muscle strength, and agility, making falls less likely. Exercise also provides many other life-enhancing psychological and cardiovascular benefits.

You don't have to do too much, to get the most benefit from exercise. It is suggested that 30 minutes brisk walking five days a week is all you need. Add in a little weightlifting, and that's even better. The reason behind this recommendation is that the flexing of bones during exercise is thought to prompt the body to lay down more calcium in the bones. It's always smart to ask your doctor before starting a new exercise program, especially if you already have osteoporosis or other health problems.

It is important to ensure that when exercising the body has enough nutrients to build muscle otherwise minerals could be leeched from the bone making the bone more susceptible to osteoporosis. It is therefore important that you do not exercise on an empty stomach.
Osteoporosis is a problem that can affect anyone in their later years and you should do all that you can to keep your bones strong.

Gill Webster is dedicated to helping women over 40, learn how to live a healthy beautiful life. To learn more, jump to http://www.feelinggreatafter40.com, sign up for her free newsletter on health and fitness. Signup is a simple sign and Gill guarantees a no-spam policy!

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Causes of Osteoporosis

By Thomas Morva

It is a known fact that more bone is laid down more than it is removed in the early life of a person. An individual’s peak bone mass is reached at the age of thirty, wherein the remodeling process starts, that takes away more bone than is replaced. Remodeling is the process involving the laying down of new bone and the removing of old bone. So it can be said that the process of bone loss begins in the early to late thirties. It is from this age to the onset of menopause that women lose a certain amount of bone every year.

The average rate of bone loss in men, and in women who have not reached menopause, is actually quite small. However, after menopause, the bone loss in women accelerates to an average of one to two percent a year. It is after menopause that the level of the female hormone estrogen in a woman’s body decreases sharply. Estrogen is a hormone that is important in protecting the skeleton by helping the body’s bone forming cells to keep working. So after menopause, this protection can be considered lost as the level of estrogen decreases.

Other causes of osteoporosis are heredity and lifestyle. Whites and Asians, tall and thin women and those with a history of osteoporosis are those at the highest risk of getting osteoporosis. The behavioral causes of increasing the risk of osteoporosis are smoking, alcohol abuse, prolonged inactivity and a diet low in calcium. There are also some diseases that are associated with aging that cause osteoporosis, which include kidney failure, liver disease, cancers, Paget’s disease, endocrine or glandular diseases, gonadal failure and rheumatoid arthritis. There are some medications like steroids, seizure drugs, thyroid hormone and blood thinners that are also found to cause osteoporosis.

Osteoporosis provides detailed information on Osteoporosis, Osteoporosis Treatments, Osteoporosis Prevention, Causes Of Osteoporosis and more. Osteoporosis is affiliated with Osteoarthritis Symptom.

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