Who else wants to reduce Bone Loss?
Author: admin
Bone Loss affects many folks past 50. Nothing is more devastating than a hip fracture suffered from a small stumble! What can we do to prevent this? Work on balance exercises(try this) and work to reduce Bone Loss. Bone Loss occurs when more bone is absorbed rather than produced by the body. Two major factors that influence this are:
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Controllable factors, like diet and activity
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Uncontrollable factors, like age, and heredity
What causes bone loss?
The majority of new bone that is added in the human body generally occurs during childhood and teenage years. When bones tend to be larger, heavier and stronger as they grow. According to health experts and researchers, bone formation stops when it reaches its greatest firmness and vigor. Generally, the peak density is attained by both men and women at the age of 30. After 30, the re-absorption of the bone slowly surpasses new bone formation. In women, bone loss happens quickly in the first few years of menopause, but it continues in older age.
Several factors which contribute to bone loss:
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Smoking
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Taking some medications like corticosteroids
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Maintaining a diet which is low in calcium
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Lack of exercise
For men, bone loss usually takes place later in life. When men reach the age of 65, the accumulation of bone loss is at the same level as women.
Added factors why men suffer from bone loss are:
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Enduring utilization of corticosteroids
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Small body structure
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Low sex hormone or testosterone
The two types of bone loss
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Trabecular bone loss takes place with low estrogen levels, steroid use, and immobilization. If women choose not to take estrogen after the menopause, they can lose trabecular bone which can increase the chance hip fractures.
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Cortical bone loss happens occurs when there is a calcium and vitamin D deficiency. Rickets is the severe cortical bone loss which causes deformation of the femurs or small micro-fractures of bones. Cortical bone loss causes a very high risk of fractures in the extremities.
How bone loss is detected?
There is one dependable way to detect bone loss, and that is to undergo Bone Mineral Density (BMD) test. It is advised that people with higher risk for osteoporosis undergo a BMD test.
Some of the technologies used to determine BMD are:
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Dual energy x-ray absorptiometry (DXA)
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Quantitative Compute Tomography (QCT)
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Quantitative Ultrasound (QUS)
Preventing Bone Loss
One of the basic things to keep in mind in order to prevent bone loss is to eat healthy foods, especially those rich in vitamins and minerals. Eating well can also reduce or prevent osteoporosis.
Research has shown the following items hinder bone growth and should be avoided:
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Alcohol
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Caffeine
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Heavy metals
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Salt
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Steroid drugs
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Stress
The following dietary changes help in preventing bone loss:
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Eat foods which are high in calcium
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Low-fat dairy products like milk, yogurt, cheese, and ice cream
- Dark green leafy vegetables like spinach, broccoli
- Salmon with the bone
- Sardines
- Almonds and Tofu
- Include vitamin D in your diet
- Don’t forget to exercise!
- Limit your alcohol intake
- Quit Smoking!
With good eating habits and regular exercise you to can prevent bone loss and gain strength for the future! Happy eating and exercise!
