Osteoporosis more about healthy foods and exercises than pills and supplements

Osteoporosis affects bone density in elderly population and women eventually leading to fractured bones. In total, 8.9 million fractures happen annually due to osteoporosis; this equates to osteoporotic fracture every 3 seconds. According to the International Osteoporosis Foundation, 33% and 20% of women and men are risk globally. Bone mass is vital in the prevention of osteoporosis at least in adults. Three influential factors that play a significant role in bone density cannot be altered: age, gender and genetics.In order to have strong bones, it is advised that adult women take 46 grams of protein each day and pregnant women 71 grams during the 10 month period. The intake varies slightly upward or downward based on day –to-day physical activities. The sources of protein include milk, yogurt and cheese and these products come in combination with calcium and other nutrients which for the most part suffice needs of the body.

The Importance of Protein in Your Diet

Proteins help to reproduce, form, and repair every cell within your body, as well as boosting your immune system and keeping your bones strong. They also help to regulate fluid balance and keep your liver healthy by removing ammonia, a waste product your body produces.

The recent studies have unraveled some interesting mysteries surrounding osteoporosis; Human bones are agile in nature and the bone density is not the only measure of measuring the strength. In other words, bone quality, in the end, cannot be measured by numerical values alone. Also studies have proven that Vitamin K2 significantly reduce the incidence of bone fracture rates without increasing bone density. By consuming elemental calcium and drugs, women expose themselves to a significant risk of breast cancer by over 200%.

A number of research organizations have acknowledged these findings; in 1996, The Journal of the American Medical Association observed that Women with very high mineral density have 2.0 times higher risk of breast cancer. It should be understood that a holistic approach should be established accounting the side effects in attempts to curb osteoporosis in women and elderly people. The risk of heart attacks also significantly increases in women who consume elemental calcium.

Bone Mass and Breast Cancer Risk in Older Women: Differences by Stage at Diagnosis

Affiliations of authors: J. M. Zmuda, J. A. Cauley, L. H. Kuller, Department of Epidemiology, Graduate School of Public Health, University of Pittsburgh, PA; D. C. Bauer, S. R. Cummings (Department of Epidemiology and Biostatistics), B.-M. Ljung (Department of Pathology), University of California, San Francisco. Correspondence to: Joseph M.

Loaded with cancer-fighting antioxidants, Broccoli is one food that helps combat osteoporosis in not only women but also in people of all ages. It is known to lower cholesterol level, provide better bone strength and eye health, and most importantly balance pH level in the body. The vegetable is widely accepted as a food nutrient for a variety of illnesses and also recommended as a preventive medicine.

Physical activity also plays a significant role in enhancing bone strength in addition to consuming healthy food; a small study was conducted on the effect of yoga in enhancing bone strength and the data was aggregated for more than 10 years. The study found improved bone density in the spine and femur of in over 200 participants who were fully compliant with the assigned exercises.
Also, the study uncovered physical exercises help develop better internal support for the bones. Dr. Fischer who headed the study said improvements in posture and balance acquired from yoga can be protective even if the density did not significantly increase in the bones.

References
http://osteoporosis.newlifeoutlook.com/protein-and-osteoporosis/
http://www.greenmedinfo.com/blog/osteoporosis-myth-dangers-high-bone-mineral-density?page=2
http://well.blogs.nytimes.com/2015/12/21/12-minutes-of-yoga-for-stronger-bones/?_r=0

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