25 Burning Health Questions
We Take You Right to the Bottom Line
O, The Oprah Magazine | August 06, 2008
Is my microwave emitting death rays? Is bird flu still a threat? I do yoga, but should I also be lifting weights? You don't need to waste another second wondering and worrying. We've got the definitive answers right here.
1. Could my cell phone kill me?
It seems unlikely. But if you use your mobile phone a lot, consider getting an earpiece or putting your caller on speaker so you can hold the phone away from your head. The biggest study yet, in which Danish researchers tracked 420,000 cell phone users for up to 21 years, found no cancer risk, but much of the data was collected when cell phones were more of a novelty than a primary form of communication. In a smaller recent Israeli study of 1,726 people, heavy cell phone use raised the risk for salivary gland tumors 50 percent on the side on which the subjects usually held the phone (though the risk overall is still vanishingly small). The biggest threat, however, has nothing to do with cancer: Driving while talking on a cell phone puts you in the same league as a drunk driver. You're four to five times more likely to have an accident.
2. Will vitamin D save my life? Should I really be taking four times the recommended daily dose?
A growing body of evidence strongly suggests that vitamin D in high doses not only helps keep bones strong but also reduces the risk of colon, ovarian, and breast cancers, and diseases such as diabetes and multiple sclerosis. And many of us don't get enough because of a lack of exposure to sunlight (the sun triggers D's production in the skin) or diets that omit good sources (fatty fish such as salmon, mackerel, and tuna, and fortified milk and cereal). While the official daily dose for people age 51 to 70 is 400 IUs, most experts agree that they should aim for 800 to 1,000 IUs of supplemental D a day. But if you're under 50 and you consume the recommended 200 IUs (the equivalent of two glasses of milk daily) and get 10 to 15 minutes of sun exposure—without sunscreen—a day, a 400 IU supplement should do you fine.
3. Is it okay to cleanse your body by fasting from time to time?
As long as you are in good health, a brief liquid fast or cleanse is fine. But don't expect wonders—other than a sense of personal accomplishment, perhaps: Any physiologist will tell you that properly functioning lungs, liver, kidneys, and intestines do a fantastic job of keeping your body free of impurities without the help of fasting. If you do pursue a fast, always make sure to drink enough fluids to avoid dehydration.
4. Can I trust my tap water?
Sure. Unless you're on a private well, tap water comes from municipal treatment plants that are carefully monitored and better regulated than bottled water. (Some popular brands like Aquafina and Dasani are just that: tap water.) Very strict federal rules now require extensive filtering of the water supply, but minuscule amounts of chemicals and pharmaceuticals may still turn up. If you want to ensure you're drinking the purest water possible, consider adding a filter to your tap. For information on filters, go to NRDC.org/waterfilters.
5. Is my microwave giving me cancer?
No. Microwaving doesn't alter food in any way that could make you sick. All a microwave does is spur the water molecules in your food to move, and the friction of those molecules heats up your meal. The ovens do generate a tiny magnetic field, but there's very little evidence that such a field poses a problem for humans. What's more, there's an easy way to avoid any potential harm—step back when the oven is on.
6. How long am I contagious when I have the flu or a cold?
As long as you have symptoms. Your ability to spread these viruses remains until the last sniffle, says Bill Schaffner, MD, a physician and infectious disease expert at Vanderbilt Medical Center in Nashville. And you're contagious 24 hours before you first show symptoms.
7. Is it true that 48 hours after starting antibiotics I can't infect someone else?
Yes, in most cases, and provided you really had a bacterial infection, like strep throat, and not a viral one—against which antibiotics are useless, says Schaffner. But the bug may come back if you quit the drugs early; also, if you fail to complete the full prescription, the leftover bacteria could develop antibiotic resistance and the drugs might not work next time.
8. Is bird flu still a danger?
Yes. As of this writing, influenza A virus subtype H5N1—bird flu—has not made an appearance in the United States. But it still lurks in many parts of the world, particularly Asia and parts of Africa. What makes the virus so scary is its deadliness—it kills 50 to 80 percent of the people it infects. Currently, the virus is primarily passed from an infected bird to a human. "You're not going to get it because you're on the plane with someone who has it," says Richard V. Lee, MD, a physician and infectious disease expert at the State University of New York at Buffalo. Nor does cooked chicken pose a risk, since heat kills the virus. But influenza viruses can evolve rapidly, and despite some promising vaccine developments, if the H5N1 virus develops an ability to spread rapidly between people anytime soon, it could spell disaster.
9. How often do I really need to have my teeth professionally cleaned?
The answer depends on your habits at home, says periodontist Sally Cram, consumer adviser for the American Dental Association. Studies show it takes about three months for bacteria to take hold in the gums. Daily flossers who brush twice a day can get by with twice a year professional cleanings, but those who let things slide or have prior gum disease may need visits every two or three months. Diabetes, autoimmune diseases, and medications like antidepressants that dry out your mouth can also speed bacterial buildup and create a need for more cleanings, says Cram.
10. Do the plastic bags from my dry cleaner contain toxic chemicals?
The plastic bag isn't dangerous, but the chemical residues it traps in your clothing might be, says Sarah Janssen, MD, an expert with the Natural Resources Defense Council, an environmental advocacy group. That smell your dry-cleaned clothes give off is perchloroethylene (perc), a chemical the state of California classifies as a potential carcinogen. Reduce your exposure by removing the bag and hanging the clothes outside—or in your bathroom with the window open or the fan on—to air. Don't leave bagged clothes in a hot car: The heat accelerates perc's release, and could make the air in your car toxic, says Janssen.
11. Are the new birth control pills that eliminate your periods really safe?
Yes. There's no evidence that suppressing your period is dangerous. The periods you get on the regular Pill aren't real anyway, because the hormones prevent your uterus from building up the thick lining that's normally shed during menstruation. One reason the Pill's inventors included the off week was to mimic the normal menstrual cycle in the hope that the Pope might bless the Pill. Needless to say, he didn't.
12. Will staring at a computer all day make me blind?
No. A marathon computer session is like a long hike. "If you walk long enough, your legs will be tired, but that doesn't mean you've permanently damaged them," says ophthalmologist John C. Hagan III, MD, a spokesperson for the American Academy of Ophthalmology. Focusing on a computer screen—a fixed distance—will leave your eye muscles tired and stiff, he says, plus you tend to blink less. The antidote: Look up from the computer screen every so often and focus on something 20 or more feet away, then blink briskly four or five times.
13. Can diet soda kill me?
If you mean, could it give you cancer, the answer is probably not. Diabetes? Unlikely. Osteoporosis? Maybe. And it seems possible that the drinks are related to weight gain. Recent research suggests that having several diet drinks a day can weaken bones and is linked to weight gain, though the causes are very murky. Respected nutritionist Marion Nestle, PhD, author of What to Eat and Food Politics, has this to say: "I so prefer real sugar. The other sweeteners are all chemical and all artificial, and I'm not aware of much real evidence that they help people cut calories." A study published this year indicates just the opposite: In rodents, at least, there's evidence that the substitutes interfere with the body's ability to register how many calories it's taking in—which could lead to overeating.
14. Flu shots—should I or shouldn't I?
Yes, absolutely. Although the CDC does not say everyone needs a flu shot, it does recommend them for enough people (due to health risks, age-related concerns, and other factors) that about 82 percent of the total U.S. population qualifies. Even if you don't, you'd be best off getting in line. According to flu expert Trish Perl, MD, a professor of medicine at Johns Hopkins University, "it usually prevents you from catching the flu, but even if you do get sick, your symptoms won't be as severe." More important, it prevents you from spreading the flu to others who might be at risk for developing a fatal case. (About 25 percent of people who have the flu don't even realize it.)
15. Is there any surefire way to stave off Alzheimer's disease?
Sadly, no. The closest scientists have come was a vaccine against synapse-destroying beta-amyloid deposits, a hallmark of the disease. But human trials were stopped abruptly a few years ago when some volunteers developed severe brain inflammation. Still, studies suggest that you can take steps to help your brain—from staying intellectually, socially, and physically active (exercise raises levels of a brain chemical called BDNF that encourages the growth of new brain cells) to eating more fruit, veggies, and salmon.
16. I have to stop eating tuna, swordfish, and salmon, right?
Swordfish, yes. But for most other fish, the benefits of wise consumption outweigh the risks, according to a landmark study in the Journal of the American Medical Association. Swordfish contains high levels of mercury; canned albacore (white) tuna has more mercury than canned light tuna, which is why the Environmental Protection Agency recommends that women of childbearing age eat no more than six ounces of albacore per week. Though salmon does not pose a mercury risk, it may have PCBs (industrial compounds). Limit servings of farmed salmon to one a month; enjoy wild-caught four or more times a month. To learn which seafood is lowest in contaminants and isn't overfished, visit OceansAlive.org.
17. When should I see a doctor about...
...a backache?
See a physician immediately if the back pain keeps you from sleeping; you also have numbness in your leg, foot, groin, or rectal area; you also have fever, chills, nausea, vomiting, stomachache, weakness, or sweating; you've also lost control of urination or bowel movements; you've been in a car crash or other accident; you have a history of cancer. Otherwise, try over-the-counter pain relievers, alternating heating pads with ice packs, and a day or two of rest followed by gentle exercise for two to three weeks before making an appointment.
...heartburn?
You'll want to call after two weeks of a burning sensation in the middle of your chest or abdomen—or sooner if you have other signs of gastroesophageal reflux disease such as a dry cough or trouble swallowing despite using an over-the-counter antacid or reflux medicine.
...a fever?
Go to the emergency room if you also experience stomach pain, nausea, or vomiting (it could be appendicitis); severe headache, neck stiffness, drowsiness, vomiting, and light sensitivity (possibly meningitis); you feel faint and confused after spending time outdoors in hot weather (signs of heatstroke). Call your doctor right away if you have one or more of the following: a fever above 103 degrees; bloody diarrhea; a red rash or red streaks on your arm or leg; an earache; painful urination; sore throat; muscle and joint pain; back pain. If two days of an over-the-counter fever reducer (like aspirin or ibuprofen) doesn't bring down your temperature—or if you're also vomiting—it's time for professional help. Call in two weeks if you have a persistent low-grade (101 degrees or less) fever that doesn't go away.
...a sore throat?
See a doctor immediately if you have one or more of the following: a fever of 101 degrees or higher; dehydration; difficulty swallowing or breathing; tender or swollen lymph glands in your neck; pus in the back of your throat; a red rash that feels rough, with increased redness in the skin folds; a persistent cough. Call after three days if you also have body aches, headache, cough, or runny nose.
...abdominal pain, diarrhea, vomiting?
You'll need emergency treatment if you have one or more of the following: a fever above 102 degrees; tender abdomen; bloody diarrhea or black stools; sudden sharp pain that starts under your ribs and moves to your groin; backache; bloating and severe cramping; or you're pregnant and have abdominal or pelvic pain or vaginal bleeding. Call your physician right away if you're in constant pain and have vaginal discharge or a burning feeling when you urinate; traveler's diarrhea that doesn't respond to over-the-counter medicines; or are taking a new medicine that seems to be causing diarrhea.
...muscle and joint pain?
Get your internist or general practitioner on the phone immediately if you have a fever; red or swollen skin over the muscle; severe pain that has no obvious cause; a tick bite or rash; or if you recently started a new prescription or changed doses of a drug you've been taking. Otherwise, give rest and pain relievers three days to work before making a call.
18. Is liposuction worth it?
Yes—but only to resculpt stubborn bulges after weight loss. It won't get rid of cellulite, and it's a bust for keeping you slim: In one study from the University of Texas Southwestern Medical Center, 43 percent of people who'd had lipo put the fat back on, mostly because they didn't adopt a healthy diet or exercise.
19. What's a sure way to stay cancer-free?
There isn't one. The ugly truth is, some people who do everything right get cancer anyway. Still, bad habits worsen your odds. Tobacco use causes about one in three cancers overall, and diet, inactivity, and obesity contribute to another third of cases, says Peter Greenwald, MD, PhD, director of the division of cancer prevention at the National Cancer Institute.
20. Do I really need to lift weights? Isn't yoga enough?
Yoga can build muscle, exercise physiologists say, as long as your muscles burn a little; poses like downward dog require you to lift and shift your own body weight. It's less clear whether yoga can build or maintain bone density—a benefit weight lifting confers—simply because it hasn't been studied. If your current yoga sessions don't feel challenging, or if your bones are thinning, consider adding strength training to the weight-bearing exercise (walking, for example) that you're already doing for your bones. (You are already doing it, right?)
21. Do self-tanners cause cancer?
Nope. The faux glow is delivered by dihydroxyacetone (DHA), which only interacts with dead surface cells on the skin to create a color change that simulates a tan for five to seven days. However: "Although self-tanners do not cause cancer, they generally don't give any protection against UVB or UVA, so it's still important to use sunscreen to prevent aging, sun damage, and skin cancer," says Oanh Lauring, MD, a dermatologist at Mercy Medical Center in Baltimore.
22. Skip exercise when I have a cold, right?
Not necessarily. "If the symptoms are above the neck, like a runny or stuffy nose, sneezing, or sore throat, exercising should pose little or no risk," says Cedric X. Bryant, PhD, chief science officer for the American Council on Exercise in San Diego. "In fact, mild to moderate exercise has been shown to help boost immune system function." But if your symptoms include body aches, chest congestion or tightness, and a hacking cough, workouts should be postponed.
23. Shouldn't everyone get the shingles vaccine?
Not yet. "The vaccine has been studied only in relatively healthy people over age 60," says Stephen K. Tyring, MD, PhD, clinical professor of dermatology at the University of Texas Medical School at Houston. "There's no problem with healthy people under 60 receiving the vaccine, but insurance companies won't pay for the shot, which usually runs at least $150." People with weak immunity—those with cancer or HIV—should avoid this vaccine. A recent study Tyring co-authored suggests that if a blood relative has had shingles, you could be at higher risk and may want to consider the vaccine.
24. Is it true that aluminum-based antiperspirants are dangerous?
There's no evidence, according to the National Cancer Institute, though you wouldn't know it from the persistent Internet and e-mail rumors. Aluminum-based compounds such as those in antiperspirants can be absorbed by the skin and may behave like cancer-promoting estrogen in the body. But no one can say whether antiperspirants lead to a buildup of aluminum in breast tissue, or if that would trigger the breast cell changes that may lead to cancer. Aluminum-free alternatives are out there, though their effectiveness is questionable.
25. What's the best superfood?
Sorry; there isn't one. Forget the latest news on supposedly magical treats like blueberries, chocolate, emu meat, or red wine. Researchers often get their amazing results by isolating a substance in the food and then injecting it into cells in a petri dish or administering amounts to rats that far exceed what you could realistically get in your diet. Yes, these foods are healthy—but only as part of an overall sound diet. Don't let that news dismay you; it should be freeing. You don't have to track the latest food craze—just eat right and in sensible portions. Phew; that sure makes things easier.
MY THOUGHTS
i've had the shingles. had to stay indoors for a week. not bad. but the medicines i had to take burned a hole in my wallet. and my doctor said, it can happen again! (hope not). no shots here available. it's a relief however, that my microwave and my cellphone CAN'T kill me. i'm not married to my cellphone but i have such an intimate relationship with my microwave. can't live without it. but if i wan't to live longer and be at the 18the bday of my nieces and weddings of my nephews, i need more sunlight. that's the downside of living where i live. i hardly ever see the sun. i'm such a late sleeper. by the time i wake up, the sun's out of my horizon. and i don't like opening the windows because dust would come in. excuses! excuses!
Showing posts with label bone density. Show all posts
Showing posts with label bone density. Show all posts
Wednesday, January 19, 2011
Sunday, January 16, 2011
Bone-Building Foods for Women
7 Best Bone-Building Foods
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.
All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
* Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
* Sprinkle a tablespoon or two onto your mixed green salad.
* Toss some with green beans or sautéed spinach.
2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.
One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.
Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.
4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.
Here are a few ways to sneak some extra greens in today:
* Add lettuce to your sandwiches. Even iceberg has vitamin K.
* Slip spinach leaves between layers of noodles in homemade lasagna.
* Start your dinner with a salad of spinach or mixed greens.
* Try dandelion greens or Swiss chard for dinner.
5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
* At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
* Top nachos with red beans.
* Mix any canned bean into vegetable soups.
* Add black beans or kidney beans to pasta salads.
* Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.
In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
MY THOUGHTS
love walnuts and oysters. i'm okay with the seeds escept i find them cumbersome to eat. the beans, well, it's something i can do without. it's the leafy greens that i like but don't seem to fit into my lifestyle. it's hard to put together and you cannot just munch on them while at work. unlike the nuts. very convenient.
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.
All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
* Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
* Sprinkle a tablespoon or two onto your mixed green salad.
* Toss some with green beans or sautéed spinach.
2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.
One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.
Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.
4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.
Here are a few ways to sneak some extra greens in today:
* Add lettuce to your sandwiches. Even iceberg has vitamin K.
* Slip spinach leaves between layers of noodles in homemade lasagna.
* Start your dinner with a salad of spinach or mixed greens.
* Try dandelion greens or Swiss chard for dinner.
5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
* At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
* Top nachos with red beans.
* Mix any canned bean into vegetable soups.
* Add black beans or kidney beans to pasta salads.
* Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.
In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
MY THOUGHTS
love walnuts and oysters. i'm okay with the seeds escept i find them cumbersome to eat. the beans, well, it's something i can do without. it's the leafy greens that i like but don't seem to fit into my lifestyle. it's hard to put together and you cannot just munch on them while at work. unlike the nuts. very convenient.
Tuesday, January 11, 2011
Best Bone-Building Foods
7 Best Bone-Building Foods
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.
All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
* Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
* Sprinkle a tablespoon or two onto your mixed green salad.
* Toss some with green beans or sautéed spinach.
2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.
One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.
Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.
4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.
Here are a few ways to sneak some extra greens in today:
* Add lettuce to your sandwiches. Even iceberg has vitamin K.
* Slip spinach leaves between layers of noodles in homemade lasagna.
* Start your dinner with a salad of spinach or mixed greens.
* Try dandelion greens or Swiss chard for dinner.
5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
* At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
* Top nachos with red beans.
* Mix any canned bean into vegetable soups.
* Add black beans or kidney beans to pasta salads.
* Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.
In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
MY THOUGHTS
love walnuts and oysters. i'm okay with the seeds escept i find tghem cumbersome to eat. the beans, well, it's something i can do without. it's the leafy greens that i like but don't seem to fit into my lifestyle. it's hard to put together and you cannot just munch on them while at work. unlike the nuts. very convenient.
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010
Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…
1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.
All seeds are good magnesium sources, but pumpkin seeds outshine the rest.
Here are a few ways to eat seeds:
* Measure a 1-ounce portion to take to work for an afternoon pick-me-up.
* Sprinkle a tablespoon or two onto your mixed green salad.
* Toss some with green beans or sautéed spinach.
2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.
So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.
Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.
3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.
One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.
Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.
4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.
Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.
Here are a few ways to sneak some extra greens in today:
* Add lettuce to your sandwiches. Even iceberg has vitamin K.
* Slip spinach leaves between layers of noodles in homemade lasagna.
* Start your dinner with a salad of spinach or mixed greens.
* Try dandelion greens or Swiss chard for dinner.
5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.
Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
* At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
* Top nachos with red beans.
* Mix any canned bean into vegetable soups.
* Add black beans or kidney beans to pasta salads.
* Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.
6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.
In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.
The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)
7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.
Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.
Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.
More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.
Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.
MY THOUGHTS
love walnuts and oysters. i'm okay with the seeds escept i find tghem cumbersome to eat. the beans, well, it's something i can do without. it's the leafy greens that i like but don't seem to fit into my lifestyle. it's hard to put together and you cannot just munch on them while at work. unlike the nuts. very convenient.
Sunday, January 9, 2011
save your bones
7 Ways to Save Your Bones
By Edward C. Geehr, M.D., Lifescript Chief Medical Officer
Published January 08, 2011
http://www.lifescript.com/Health/Conditions/Osteoporosis/7_Ways_To_Save_Your_Bones.aspx?utm_campaign=2011-01-08-70228&utm_source=healthy-advantage&utm_medium=email&utm_content=healthy-well-wise_7%20Ways%20To%20Save%20Your%20Bo&FromNL=1&sc_date=20110108T000000
If you’re over 30, your skeleton’s already rebelling, tossing out bone faster than you can replace it. Doctors deliberate over when to begin osteoporosis treatments, but your best bet is to get serious about diet and exercise. Bone up on how to hang onto your main frame with these tips...
Did your hump-backed Grandma fall and break a hip or has a friend in her 50s cracked a rib moving furniture?
Blame osteoporosis, a loss of bone that leads to debilitating fractures.
The disease is a major health threat for aging females, affecting about 8 million of the 10 million osteoporosis sufferers in the U.S. One in three women over 50 get fractures resulting from osteoporosis.
Another 34 million have osteopenia, a precursor to the disease.
What Bone Loss Looks Like
Bone is not just a solid hunk of calcium; it’s living, growing tissue with a soft core and a hardened framework of calcium phosphate.
The inner core, or marrow, produces our blood cells. And bones (along with teeth) act as a storage tank for more than 99% of the body’s calcium.
As a living organ, bone is constantly breaking down its older framework and replacing it. Formation outpaces destruction until about age 30. After that, the process slowly reverses, causing a net bone loss.
As the loss becomes severe, bones lose density, becoming more porous and fragile.
In fact, under a microscope, osteoporotic bone looks like a sponge. The weakened bone, like a dry twig, becomes more vulnerable to fractures, even under normal stresses.
That’s one reason Grandma hunches over like she’s perennially searching for a dropped penny.
The hump on the back of the elderly – called the dowager’s hump because it occurs mostly in women – results from small bone fractures on the front of the vertebrae, usually upper ones.
As the fractured edge of a vertebra compresses, the vertebrae above it shift forward, curving the spine. The forward tilt results in a hump, or kyphosis (which means "bent over").
As more vertebrae crack or collapse, the hump becomes more pronounced and painful, limiting activities as well.
A woman may have to crane her neck to look someone in the face and breathing becomes more difficult because the new spinal position makes it harder for the lungs to expand.
Other common results of osteoporosis are fractures of the hip and wrists in a fall.
Hip fractures – 300,000 per year – are the most serious.
About 24% of hip-fracture patients and a third of elderly men with hip fractures die within a year, often because they can’t regain mobility.
Women are particularly vulnerable: Their bone loss accelerates in the first few years after menopause as estrogen, which stimulates bone growth, declines.
Small, thin-boned women are at greatest risk. Other factors include:
* Caucasian or Asian ancestry
* Family history of osteoporosis
* Anorexia
* Low calcium and vitamin D intake
* Long-term use of steroids
* Cigarette smoking
* Alcoholism
* Inactivity
When Bone Loss Becomes a Problem
As with many trends in medicine, the prevailing wisdom on bone loss is shifting. This has affected recommendations on when bone-loss treatments should begin.
Normal bone mass is defined as the average bone mineral density of a white woman 20-29 years old.
Based on that, researchers developed a T-score: A zero score was baseline (ideal), anything between zero and negative 1 was normal; negative 2.5 or lower indicated osteoporosis.
But scores between negative 1 and negative 2.5 fell into a grey area called osteopenia, which involves low bone density and mass. It became a catch phrase for bone density scores falling outside the "normal" range.
In 2004, the National Osteoporosis Foundation (NOF) and the American College of Obstetrics and Gynecology (ACOG) advised women who scored negative 2.0 or lower (or negative 1.5 or lower if they had certain risk factors such as family history, smoking, etc.) to get osteoporosis treatment.
That shift increased the number of aged 65-plus women recommended for treatment from 6.5 million to 11 million.
For women 50-64 years old, the treatment group expanded from 1.6 million to 4 million.
Now women’s health experts question whether those diagnosed with osteopenia need medical treatment.
Drugs are expensive and can have significant side effects, such as chest pain, severe joint, bone or muscle pain or heartburn.
The new standard raised questions: How much would the extension of treatment reduce serious fractures? At what point along the bone loss continuum – from osteopenia to osteoporosis – should treatment begin? When do the benefits outweigh the cost and risks?
Your Bone-Saving Options
Fortunately, you don’t have to wait for doctors to weigh in to protect yourself. Here are seven ways to strengthen your bones:
1. Eat for better bones. Bulk up on foods high in calcium and vitamin D. Calcium is the major bone builder, but it needs vitamin D to do its job. Vitamin D helps the body absorb calcium that would otherwise flush out in our urine.
Foods high in calcium include dairy products, tofu, sardines, salmon, turnips and leafy greens.
Foods high in vitamin D: salmon, tuna and other saltwater fish, fortified milk, egg yolks, liver and fish oils.
2. Get some daily sun. Sunlight stimulates the production of vitamin D in our skin. So get about 5-30 minutes of sun – without sunscreen – at least twice a week. (But don’t overdo it because too much sun raises the risk of skin cancer.)
3. Exercise. Just like muscles, bones need exercise to stay healthy. Strength training with weight-bearing exercises (such as walking, jogging and dancing) helps prevent or slow progression of osteoporosis.
Strength-training increases the tug of muscles on the bones and weight-bearing exercise also stresses bones, which keep them strong.
4. Consider supplements. If you can't get enough calcium from food or sunshine, take a daily supplement that includes 1,000 milligrams calcium and 400 I.U. (international units) of vitamin D. But don't take it all at once: The body can only absorb 500 milligrams of calcium at a time.
5. Get a bone density test. A bone mineral density test – a DEXA scan, or dual-energy X-ray absorptiometry – will show how your bone mass is holding up.
The NOF advises women older than 65, and those with risk factors (like thinness, family history, history of fractures) to get one earlier.
Because bone loss accelerates after menopause, doctors also recommend getting a baseline bone scan, especially if you’re not planning to take estrogen. Talk to your doctor about the test.
6. Move to medications. If you have osteopenia or osteoporosis, discuss drug therapy with your doctor.
Medications include biphosphonates (alendronate, risedronate and ibandronate), raloxifene, calcitonin, teriparatide and estrogen/hormone therapy. Biphosponates, the most widely used medication for osteoporosis, increase bone mass and reduce the incidence of spine, hip and other fractures.
But they have drawbacks: They’re tough to swallow and hard on the GI tract, leading to heartburn and gastric ulcers. Some meds can be given intravenously, but they can cause side effects such as flu-like symptoms, muscle and joint pains and headaches.
7. Protect yourself from falls. Remove slippery area rugs; salt icy pathways; wear snow and ice traction cleats on your shoes (buy them online or at sporting stores); use a cane or walker if you need one. This won't keep you from getting osteoporosis. But given the devastating repercussions of hip fractures, it doesn't hurt to skid-proof your house.
What’s Your Supplement IQ?
You know that taking calcium supplements can help build strong bones when you don't eat enough dairy foods, but do you really know all that you should about supplements? Test your IQ with this supplement quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Lifescript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by Lifescript is solely at your own risk.
MY THOUGHTS
yesterday, i drove a distant aunt 100 kms away from the city. she's suffering from ostoeporosis. brittle bones. bones that look like sponge. she was concerned because the treatments are vey expensive. doctor advised a brace. she's 79. most of the time, i drove in silence. because years from now, i will be her age and i don't want to have to suffer the agony brought about by brittle bones. today, i'm taking stock. how do i avoid this. and this article is heaven sent.
By Edward C. Geehr, M.D., Lifescript Chief Medical Officer
Published January 08, 2011
http://www.lifescript.com/Health/Conditions/Osteoporosis/7_Ways_To_Save_Your_Bones.aspx?utm_campaign=2011-01-08-70228&utm_source=healthy-advantage&utm_medium=email&utm_content=healthy-well-wise_7%20Ways%20To%20Save%20Your%20Bo&FromNL=1&sc_date=20110108T000000
If you’re over 30, your skeleton’s already rebelling, tossing out bone faster than you can replace it. Doctors deliberate over when to begin osteoporosis treatments, but your best bet is to get serious about diet and exercise. Bone up on how to hang onto your main frame with these tips...
Did your hump-backed Grandma fall and break a hip or has a friend in her 50s cracked a rib moving furniture?
Blame osteoporosis, a loss of bone that leads to debilitating fractures.
The disease is a major health threat for aging females, affecting about 8 million of the 10 million osteoporosis sufferers in the U.S. One in three women over 50 get fractures resulting from osteoporosis.
Another 34 million have osteopenia, a precursor to the disease.
What Bone Loss Looks Like
Bone is not just a solid hunk of calcium; it’s living, growing tissue with a soft core and a hardened framework of calcium phosphate.
The inner core, or marrow, produces our blood cells. And bones (along with teeth) act as a storage tank for more than 99% of the body’s calcium.
As a living organ, bone is constantly breaking down its older framework and replacing it. Formation outpaces destruction until about age 30. After that, the process slowly reverses, causing a net bone loss.
As the loss becomes severe, bones lose density, becoming more porous and fragile.
In fact, under a microscope, osteoporotic bone looks like a sponge. The weakened bone, like a dry twig, becomes more vulnerable to fractures, even under normal stresses.
That’s one reason Grandma hunches over like she’s perennially searching for a dropped penny.
The hump on the back of the elderly – called the dowager’s hump because it occurs mostly in women – results from small bone fractures on the front of the vertebrae, usually upper ones.
As the fractured edge of a vertebra compresses, the vertebrae above it shift forward, curving the spine. The forward tilt results in a hump, or kyphosis (which means "bent over").
As more vertebrae crack or collapse, the hump becomes more pronounced and painful, limiting activities as well.
A woman may have to crane her neck to look someone in the face and breathing becomes more difficult because the new spinal position makes it harder for the lungs to expand.
Other common results of osteoporosis are fractures of the hip and wrists in a fall.
Hip fractures – 300,000 per year – are the most serious.
About 24% of hip-fracture patients and a third of elderly men with hip fractures die within a year, often because they can’t regain mobility.
Women are particularly vulnerable: Their bone loss accelerates in the first few years after menopause as estrogen, which stimulates bone growth, declines.
Small, thin-boned women are at greatest risk. Other factors include:
* Caucasian or Asian ancestry
* Family history of osteoporosis
* Anorexia
* Low calcium and vitamin D intake
* Long-term use of steroids
* Cigarette smoking
* Alcoholism
* Inactivity
When Bone Loss Becomes a Problem
As with many trends in medicine, the prevailing wisdom on bone loss is shifting. This has affected recommendations on when bone-loss treatments should begin.
Normal bone mass is defined as the average bone mineral density of a white woman 20-29 years old.
Based on that, researchers developed a T-score: A zero score was baseline (ideal), anything between zero and negative 1 was normal; negative 2.5 or lower indicated osteoporosis.
But scores between negative 1 and negative 2.5 fell into a grey area called osteopenia, which involves low bone density and mass. It became a catch phrase for bone density scores falling outside the "normal" range.
In 2004, the National Osteoporosis Foundation (NOF) and the American College of Obstetrics and Gynecology (ACOG) advised women who scored negative 2.0 or lower (or negative 1.5 or lower if they had certain risk factors such as family history, smoking, etc.) to get osteoporosis treatment.
That shift increased the number of aged 65-plus women recommended for treatment from 6.5 million to 11 million.
For women 50-64 years old, the treatment group expanded from 1.6 million to 4 million.
Now women’s health experts question whether those diagnosed with osteopenia need medical treatment.
Drugs are expensive and can have significant side effects, such as chest pain, severe joint, bone or muscle pain or heartburn.
The new standard raised questions: How much would the extension of treatment reduce serious fractures? At what point along the bone loss continuum – from osteopenia to osteoporosis – should treatment begin? When do the benefits outweigh the cost and risks?
Your Bone-Saving Options
Fortunately, you don’t have to wait for doctors to weigh in to protect yourself. Here are seven ways to strengthen your bones:
1. Eat for better bones. Bulk up on foods high in calcium and vitamin D. Calcium is the major bone builder, but it needs vitamin D to do its job. Vitamin D helps the body absorb calcium that would otherwise flush out in our urine.
Foods high in calcium include dairy products, tofu, sardines, salmon, turnips and leafy greens.
Foods high in vitamin D: salmon, tuna and other saltwater fish, fortified milk, egg yolks, liver and fish oils.
2. Get some daily sun. Sunlight stimulates the production of vitamin D in our skin. So get about 5-30 minutes of sun – without sunscreen – at least twice a week. (But don’t overdo it because too much sun raises the risk of skin cancer.)
3. Exercise. Just like muscles, bones need exercise to stay healthy. Strength training with weight-bearing exercises (such as walking, jogging and dancing) helps prevent or slow progression of osteoporosis.
Strength-training increases the tug of muscles on the bones and weight-bearing exercise also stresses bones, which keep them strong.
4. Consider supplements. If you can't get enough calcium from food or sunshine, take a daily supplement that includes 1,000 milligrams calcium and 400 I.U. (international units) of vitamin D. But don't take it all at once: The body can only absorb 500 milligrams of calcium at a time.
5. Get a bone density test. A bone mineral density test – a DEXA scan, or dual-energy X-ray absorptiometry – will show how your bone mass is holding up.
The NOF advises women older than 65, and those with risk factors (like thinness, family history, history of fractures) to get one earlier.
Because bone loss accelerates after menopause, doctors also recommend getting a baseline bone scan, especially if you’re not planning to take estrogen. Talk to your doctor about the test.
6. Move to medications. If you have osteopenia or osteoporosis, discuss drug therapy with your doctor.
Medications include biphosphonates (alendronate, risedronate and ibandronate), raloxifene, calcitonin, teriparatide and estrogen/hormone therapy. Biphosponates, the most widely used medication for osteoporosis, increase bone mass and reduce the incidence of spine, hip and other fractures.
But they have drawbacks: They’re tough to swallow and hard on the GI tract, leading to heartburn and gastric ulcers. Some meds can be given intravenously, but they can cause side effects such as flu-like symptoms, muscle and joint pains and headaches.
7. Protect yourself from falls. Remove slippery area rugs; salt icy pathways; wear snow and ice traction cleats on your shoes (buy them online or at sporting stores); use a cane or walker if you need one. This won't keep you from getting osteoporosis. But given the devastating repercussions of hip fractures, it doesn't hurt to skid-proof your house.
What’s Your Supplement IQ?
You know that taking calcium supplements can help build strong bones when you don't eat enough dairy foods, but do you really know all that you should about supplements? Test your IQ with this supplement quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
Talk to us on Facebook and Twitter!
The information contained on www.lifescript.com (the "Site") is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by the site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Lifescript does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned on the Site. Reliance on any information provided by Lifescript is solely at your own risk.
MY THOUGHTS
yesterday, i drove a distant aunt 100 kms away from the city. she's suffering from ostoeporosis. brittle bones. bones that look like sponge. she was concerned because the treatments are vey expensive. doctor advised a brace. she's 79. most of the time, i drove in silence. because years from now, i will be her age and i don't want to have to suffer the agony brought about by brittle bones. today, i'm taking stock. how do i avoid this. and this article is heaven sent.
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