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| Article: Protect Yourself Naturally Against Osteoporosis - by Diane Falcone | ||
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Thousands of fractured bones occur each year because of osteoporosis. Osteoporosis is a progressive decrease in bone density that makes the bones thin and more likely to be susceptible to fractures. After age thirty, our bodies are less able to absorb the needed nutrients and the bones can decrease in density. This is especially true for women because estrogen levels decrease as they age and estrogen is the main female hormone that helps regulate the incorporation of calcium into bone. However, men can also develop osteoporosis. There are many factors that can put us as risk for osteoporosis. They include: - A family history of osteoporosis - Smoking and/or drinking of alcohol - Early menopause - No pregnancies - Insufficient calcium in the diet - An overactive thyroid - Excessive use of caffeine - A diet that is too high in phosphorous due to too much animal protein or too many carbonated beverages can cause a failure to absorb calcium from food as well as a loss of too much calcium in the urine. - Lack of weight bearing exercises So what can we do to prevent the onset or slow down the progression of osteoporosis? Many things Here are some suggestions. - Keep in mind the risk factors listed above. If you are at risk in any of these areas, you should make some changes to your diet and/or lifestyle to keep these risks at a minimum. - Eat a diet that is rich in foods that help keep the bones strong and healthy. Such foods include dried beans, whole grains, dark green leafy vegetables (broccoli, bok choy, mustard, collard, turnip greens, kale, and others), figs, apricots, rhubarb, calcium-fortified orange juice, non-fat or low-fat yogurt, skim or low-fat milk, non-fat milk powder, calcium-fortified soy milk, tofu, and blackstrap molasses. - Supplement your diet with added calcium and magnesium. Magnesium helps to activate the chemical necessary to form new bone. It is recommended that at least 1500 mg. of calcium with 750 mg. of magnesium be taken daily. To increase absorption of these minerals be sure and take a chelated form. - Vitamin C with isoflavonoids is important for collagen and connective tissue formation. It is recommended that you take 1000 mg. daily. - To effectively absorb calcium from the intestine, your body needs a sufficient amount of Vitamin D. Vitamin D is naturally produced by your body when you go out in the sunshine. You may also add 400 IU of supplemented Vitamin D daily. - Supplemental boron in your diet helps to prevent loss of calcium and magnesium in the urine. Nuts, beans, pears, peaches and apples are foods rich in boron. - Weight bearing exercise also plays an important role in maintaining healthy bones. This type of exercise does not include walking, jogging, etc, but is exercise done with weights that will help increase bone mass. It is obvious that the rewards for making a few lifestyle and diet changes far outweigh the risks and consequences of osteoporosis. Don't be lulled into thinking that because you are young you don't need to be concerned with osteoporosis. If you eat healthy and exercise now perhaps as you age you won't have to start worrying about making diet and lifestyle changes, you will already be doing it. |
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Diane Falcone is a nutritional consultant specializing in
natural preventative health. |
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