WAYS TO STOP BONE LOSS AFTER AGE 50

WAYS TO STOP BONE LOSS AFTER AGE 50

from the article "7 Ways to Stop Bone Loss After Age 50"
By Carole Jacobs, Special to Lifescript
Published March 13, 2011
Reviewed By Edward C. Geehr, M.D.

Were you a wild child – drinking, smoking and eating badly in your younger years? If so, you might be at risk for osteoporosis. Here’s how to prevent additional bone loss in 7 simple steps…

The excesses of youth – smoking, drinking and starving yourself skinny – are now showing up as bone loss and osteoporosis in women.

About 8 million women in the U.S. have osteoporosis, and 30 million more may get the disease, which can cause bones to break with something as harmless as a sneeze, according to the National Osteoporosis Foundation (NOF).

But even if you’ve abused your body in the past, you still have time to save your bones with simple changes, like getting enough vitamin D, eating more fresh fruits and veggies and, yes, adding some weight if you’re too thin.

Read on for the latest studies and doctor-recommended tips.

1. Know where you stand

Not sure where you fall on the bone-strength scale? Head to your doctor’s office for a couple of helpful tests.

    - FRAX (Fracture Risk Assessment Tool).
    - Bone-density test - dual-energy X-ray absorptiometry         (DEXA) scan

2. Bone up with calcium

Your bones store up to 99% of the calcium your body needs for nearly every function, including blood clotting, muscle and nerve function. And women can lose up to 20% of their bone density during the 5-7 years following menopause because of a decrease in estrogen.

That’s why women over 50 should get about 1,200 milligrams of calcium daily, according to updated guidelines issued by the Institute of Medicine (IOM) in November 2010.

Your best sources for the mineral are low-fat and fat-free dairy products, such as milk, ice cream, cheese and yogurt, but calcium supplements can fill nutritional gaps, says Katherine Brooking, M.S., R.D., a New York-based dietitian.

“Just don’t overdo it," Cosman adds.

Too much calcium – more than 2,500 mg for adults 19-50, or more than 2,000 mg if you’re over 51 – can cause constipation and kidney stones, and it could interfere with the body’s ability to absorb other essential minerals such as iron and zinc, according to the Office of Dietary Supplements of the National Institutes of Health.

3. Get more vitamin D

“Without enough vitamin D, [women] could lose up to 4% of their skeletal mass per year,” says Michael F. Holick, Ph.D., M.D., professor of medicine at Boston University Medical Center, who discovered calcitriol (vitamin D3), the hormonally active form of the vitamin. He’s also the author of The Vitamin D Solution (Penguin).

That’s why increasing vitamin D intake is essential. It helps maintain normal calcium levels in the bones and aids in its absorption.

You can get D from leafy greens and fortified dairy products, but the major source is sunlight, which triggers production of the vitamin in your skin.

But you’ll probably need a vitamin D supplement if you live in a cloudy climate, use sunscreen religiously and/or have dark skin, Holick says.

4. Eat your veggies

Milk and vitamin D aren’t the only ways to build strong bones. Fruits and vegetables also have high levels of nutrients essential for skeletal health, including magnesium, potassium, vitamin C, vitamin K and several B vitamins, according to a large 2009 study conducted by the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.

Five servings of fruits and veggies a day is all you need, according to a 2005 landmark study at the Clinical Research and Regional Bone Centers at Helen Hayes Hospital in West Haverstraw, N.Y. Calcium-rich produce includes broccoli (180 mg/cup), cooked spinach (240 mg/cup), arugula (125 mg/cup), orange juice (300 mg/cup), kiwi (50 mg/cup) and dry figs (300 mg/cup).

5. Kick butts

Here’s another reason to quit smoking: It’s a leading cause of bone loss and fractures in women older than 40, according to a three-year study conducted on 4,332 women at Universidade Federal de São Paulo in Brazil and published in 2010.

“Nicotine seems to have toxic effects on bone-forming cells and lowers estrogen levels, which in turn reduces bone density and leads to an earlier menopause,” Cosman says.

Cigarette smoking may increase spontaneous bone loss in women not taking estrogen, according to a two-year study on 270 postmenopausal women conducted at the Center for Clinical and Basic Research in Denmark.

6. Drink moderately

If you drank heavily during your adolescent and teenage years – the critical bone-building time – you may have irreversible skeletal damage and a greater risk of future fractures and osteoporosis, according to a 2010 Loyola University Study on rats.

Moderate drinking may affect estrogen concentrations or suppress bone breakdown to release minerals used in the rest of the body, researchers theorize.

So go ahead and enjoy just one glass of wine with dinner, Cosman says.

7. You really can be too thin

Here’s a good excuse to hang on to those love handles: A little extra padding protects your bones.

A low body weight often goes hand in hand with low bone mass and increased fracture risk, according to a 2006 Rutgers University Study. And those extra pounds may even protect you from fractures if you take a tumble.

Trying to lose weight? A 10% weight loss results in up to 2% bone loss, the Rutgers researchers say.

Weight protects you in several ways, the study shows. First, just carrying around an extra load has a weight-bearing benefit. Also, fat is associated with bone-building hormones, such as estrogen. And when you lose weight, circulating estrogen decreases.

MY THOUGHTS

i should start learning to like milk.  i have no problem with veggies and getting enough sun.  but milk has never been a favorite.  much less a habit.

EATING FOR HEALTHY BONES

EATING FOR HEALTHY BONES

from the article "Is Exercise Weakening Your Bones?"
By the Osteoporosis and Related Bone Diseases National Resource Center
Published January 24, 2011

Eating for Healthy Bones

Where can I get calcium and vitamin D? Dairy products are the primary food sources of calcium. Choose low-fat milk, yogurt, cheeses, ice cream or products made or served with these choices to fulfill your daily requirement.

Three servings of dairy products per day should give you at least 900 mg (milligrams) of calcium. Green vegetables are another source. A cup of broccoli, for example, has about 136 mg of calcium. Sunlight is an important source of vitamin D, but when the sun isn’t shining, turn to dietary sources of vitamin D.

Milk and dairy products. Many great snack and meal items contain calcium. With a little planning and know-how, you can make meals and snacks calcium-rich:

    * Milk: Wouldn’t a tall, cold glass of this refreshing thirst-quencher be great right now? If you’re concerned about fat and calories, choose reduced-fat or fat-free milk. You can drink it plain or with a low- or no-fat syrup or flavoring, such as chocolate syrup, vanilla extract, hazelnut flavoring or cinnamon.

    * Cheese: Again, you can choose the low- or no-fat varieties. Use all different types of cheese for sandwiches, bagels, omelets, vegetable dishes, pasta creations or as a snack by itself.

    * Pudding (prepared with milk): You can purchase (or make from a mix) pudding in a variety of flavors with little or no fat, such as chocolate fudge, lemon, butterscotch, vanilla and pistachio.

    * Yogurt: Add fruit. Eat it plain. Add a low- or no-fat sauce or syrup. No matter how you choose to eat this calcium-rich food, yogurt remains a quick, easy and convenient choice. It’s also available in a variety of flavors.

    * Frozen yogurt (or fat-free ice cream): Everybody loves ice cream. And now, without the unnecessary fat, you can enjoy it more often. Mix yogurt, milk and fruit to create a breakfast shake. Have a cone at lunchtime or as a snack. A scoop or two after dinner can be cool and refreshing.


What are other sources of calcium? Many foods you already buy and eat may be calcium-fortified. Try calcium-fortified orange juice or cereal. Check food labels to see if some of your other favorite foods may be good sources of calcium. You also can take calcium supplements if you think you may not be getting enough from your diet.

Excerpted from “Exercise and Bone Health for Women: The Skeletal Risk of Overtraining” by the Osteoporosis and Related Bone Diseases National Resource Center, a service of the National Institutes of Health

MY THOUGHTS

i love cheese and yogurt.  milk - i tolerate.  but i should take this article seriously. because osteo is serious.

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.