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Tuesday, August 19, 2014



TAKE CARE AGAINST OSTEOPOROSIS

Learn how to prevent bone fragility.

 After age 30, the body destroys old bone faster than form new bone.
 Since estrogen helps to keep bones strong, women have a more rapid bone loss after 50 or when they reach menopause.
 There are medications to slow the process in people at high risk of fractures, but, in general, bone loss is permanent. (And some remedies to restore bone mass have scary side effects, including an increased risk for certain fractures!) That's why prevention is so important.
 While 60% of bone density is determined by genetics, 40% still left over for you to interfere.
 Main prevention strategies Browse ingest calcium and vitamin D sufficient.
 If you do not ingest enough calcium, your body will steal the bones, increasing the risk of osteoporosis.
 To protect the bones, consume more low-fat dairy products such as milk and nonfat yogurt.
 You need four servings (usually a portion corresponds to one cup or 230 mL) to reach its goal of 1,200 mg per day.
 It is also fundamental to ingest enough vitamin D because it helps your body use calcium.
 The sunlight is the best source, but thanks to sunscreen, many people are deficient in this vitamin.
 Experts recommend a daily exposure 10-15 minutes sunlight - without protection. Unfortunately, as you age, the body's ability to synthesize vitamin from sunlight decreases, so it's a good idea to take daily supplements of 400 IU of vitamin D, especially if you do not want to expose yourself to the sun as a precaution against cancer skin.
 Although the most appropriate is to extract the necessary calcium from food, for safety you should also consider supplements. In a comprehensive study, women who took 1000 mg calcium and 400 IU vitamin D daily for seven years had bone density of the hip 1.06% higher than those on placebo, as well as a risk 29 % lower hip fracture.
 You can take up to 1,200 mg of calcium per day in two doses (up to 600 mg each - the maximum that the body absorbs at a time). Calcium citrate, although it costs more than other forms of calcium is best absorbed by the body, especially if you are taking a proton pump inhibitor such as omeprazole or esomeprazole or an H2 blocker such as famotidine or ranitidine, which reduce acid stomach that breaks down nutrients.
 Strengthen bones with exercise. When they go into space, astronauts lose up to 1.5% of total bone mass each month in orbit. This is because, in the absence of gravity, there is no weight pressing the bones, and the cells that form bone only work when doing some effort.
 That's why exercise is so important for bone strengthening. An analysis of 25 studies of the effect of exercise on the bones found that they can prevent or reverse almost 1% of the annual bone loss in the lumbar spine and hip in women (before or after the menopause).
 It may not be much, but it's enough to make a big difference in fracture risk, since, with increasing age, lost 0.5% to 1% of bone density per year.
 The best exercises are those that overload the muscles - and therefore the bones - such as weight lifting or running.
 Until worth skipping. British researchers have premenopausal women jump on one leg for a few minutes (50 hops) for six months, and concluded that the bone density of the hip on the side of the leg that was skipped higher than the other leg, has not changed .
 The walk also helps. A study of over 61 thousand women after menopause who walked concluded that these four or more hours per week were at 40% lower risk of hip fracture, as compared with that walked one hour or less per week.
 Do not forget the spinach. Spinach contains lots of vitamin K, a nutrient often forgotten but important to prevent fractures.
 One study found that ingest 45 mg of vitamin K per day reduces by 65% the rate of vertebral fractures in women with osteoporosis in comparison with those not taking the supplement.
 Other studies have shown that only 1 to 10 mg per day may reduce bone loss. You get 1 mg in a cup of almost all leafy greens, including kale, spinach and turnip greens and beet.

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