Fellowship-Trained Orthopedic Surgeon and Specialist
Who needs tips for healthy bones in their life? Keeping and maintain healthy bones as we age is a very important part of keeping ourselves healthy. Here are some tips we found on http://orthoinfo.aaos.org/ about how to keep your bones healthy and strong.
Each year, approximately 1.5 million older Americans suffer fractures because of weak bones, leading to temporary or permanent disability, and even death.Read More >
As you get older your joints and bones can remind you of the Rice Crispy cartoon mascots, because they tend to SNAP, CRACKLE and POP a lot more! There are several factors that can affect the health of bones, including age, family history of osteoporosis, medications that affect bone health, smoking and even consuming too much alcohol. If you take medications, talk to your doctor to make sure they are not bone-sappers. Some of the worst offenders include corticosteroids like Prednisone and diabetes drugs such as Pioglitazone (Actos) and Rosiglitazone (Avandia).
Aches and pains may also plague your body, however achieving and maintaining optimum healthy bones and strong joints is possible. According to Consumer Reports, “Studies have found that people with heart disease have a higher risk of breaking a hip. Researchers think that’s partly because people who have suffered a severe cardiovascular event such as a stroke might be more prone to falls.” Implementing at least 30 minutes of physical activity into your day can be the start of making them stronger and denser. Performing weight-bearing exercises (i.e. walking, jogging, tennis and dancing) puts pressure on bones to make this happen. So make sure to add weight-bearing exercises a few times a week to achieve this.
Diet is another essential way to help promote strong bones, and you can start by consuming calcium and vitamin D. The recommended daily intake for women 50 and younger, and men younger than 71 is 1,000 milligrams; men older than 71 will need 1,200 milligrams. Calcium can be consumed in vitamin form or with at least three daily servings of dairy or calcium-fortified foods, such as orange juice or soy milk. Vitamin D, a key nutrient in protecting bones can be consumed in vitamin form, food and even sunlight. You only need 600 milligrams daily, or 800 if you are older than 70. Consuming lots of fatty fish like salmon, tuna or mackerel, mushrooms, milk and some cereals fortified with Vitamin D are also great sources.
Take care of yourself and work a little harder to maintain good health through exercise, a diet with fresh fruits and vegetables, and supplements. Your body will work for you if you work for it.
Reference:
Consumer Reports (2014, March 31). 7 steps to keeping your bones strong and healthy as you grow older. Retrieved from http://www.washingtonpost.com/national/health-science/7-steps-to-keeping-your-bones-strong-and-healthy-as-you-grow-older/2014/03/31/8423683e-61cf-11e3-8beb-3f9a9942850f_story.html
Written by: Jamacia Magee, FizzNiche Staff Writer
We don’t usually concern ourselves with having strong bones until we hit middle age, when bone loss becomes a health-related issue. When our bones do begin to lose density, brittleness and osteoporosis can become dangerous risks.
Osteoporosis has no symptoms and is a concern for all mature adults. Brittle bones can break during what might seem to be a “little” fall. But the lack of mobility causes other health problems. It’s best to prevent by eating the best vitamin-packed foods.
Eating foods rich in vitamins, such as calcium, vitamin D, vitamin K, and magnesium, build and maintain strong, dense bones. Here are seven foods containing these bone-building vitamins, that we can incorporate into our daily diet easily, to ensure that our bones keep us strong at any age.
In addition, avoid carbonated drinks and reduce salt and caffeine. Bone up and be strong!
Written by: Ruby Moseley, FizzNiche Staff Writer
According to the article “12 Ways to Break-Proof Your Bones” (Prevention.com), one of two women over the age of 50 will break a bone due to osteoporosis. These breaks may take a long time to heal, which can lead to financial difficulties and long term disabilities. Osteoporosis is a thinning of the bones that occurs over time, and is a real problem for post-menopausal women. But according to the article, there are 12 things we can do to be that one out of two who doesn’t experience a broken bone:
Written by: Tricia Doane, FizzNiche Staff Writer
Menopause related bone loss is just another thing we have to look forward to with aging. Menopause is the transition between two important phases of a woman’s life: from the child-bearing years to their end, the cessation of menstruation. Complex hormonal changes occur during these 5 to 10 years. Understanding the many potentially-dangerous changes in your body chemistry will help you eliminate bone loss during menopause.
Menopause brings a drastic reduction in the vital hormone estrogen. Estrogen affects the absorption of calcium into the bones. Bones can become less dense, brittle and prone to breakage. This makes a woman more susceptible to fractures and broken bones.Read More >
Bone health is a growing problem in today’s toxic society. Some are diagnosed with osteoporosis. Some with osteopenia, which is considered a “pre” osteoporosis. The vast majority of patients with these diagnosis are given a prescription for Fosomax or Boniva or Actonel.
Up until the past few years, bone has been thought of as an inert tissue that is basically used to anchor muscles on to so we can move around and stay upright. This view has changed dramatically in the past few years.
Bone is incredibly connected to many other organ systems and even regulates your risk for diabetes and obesity. To further complicate the picture, when the gut becomes stressed (psychological stress, poor diet, drugs to treat acid reflux or heartburn, etc..) special cells lining the gut produce more serotonin. Yes–serotonin, that “feel good” hormone that we think of when we think depression and Prosac and Paxil and Zoloft. Many do not realize that over 2/3 of the body’s serotonin is actually derived from the gut.
Because of this, more stress on the gut produces more serotonin. This serotonin then affects the activity of the osteoblasts in bone, slowing their activity and slowing bone building.
So what do you need to do now to improve your bone health?
Overall, it should be clear that our current approach to osteoporosis has little to do with true bone health and more to do with stopping the normal process occurring in bone turnover. A true approach to bone health goes hand in hand with an anti-diabetic, an anti-cancer and an anti-heart disease lifestyle. This makes it pretty easy. Follow one lifestyle and lower your risk for all.
Dr. James Bogash is a Chiropractic Physician at “LifeCare Chiropractic”
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About The Author: Since acquiring a passion for how the body works in chiropractic school, I have continued to indulge this desire by reading some 120 peer reviewed medical journals per month. I’m always learning more about how to help people avoid chronic diseases like diabetes, heart disease, dementia, osteoporosis, obesity and cancer, and pass along this information in my blog. There are currently almost 2,000 posts cataloged on almost every health topic imaginable!
The stories I hear back from readers of the blog who have made changes to their lifestyles is the most rewarding experience that I know of. If you find that these blog entries have helped give you insight into your health challenges, I would encourage you to share them with me.
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