How to avoid Osteoporosis

[George Ortega]

Great article below on Osteoporosis and how to help avoid it. Good reading to you all:


How to Avoid Osteoporosis
Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, especially of the hip, spine and wrist, although any bone can be affected.
In simpler terms, osteoporosis is a condition in which the bones become weak and can break from a minor fall or, in serious cases, from a simple action such as a sneeze.
Osteoporosis Prevention
According to the National Osteoporosis Foundation, taken together, the following five steps can optimize bone health and help prevent osteoporosis:
o Get the daily recommended amounts of calcium and vitamin D.
o Engage in regular weight-bearing and muscle-strengthening exercise.
o Avoid smoking and excessive alcohol.
o Talk to your healthcare provider about your bone health concerns.
o Have a bone density test and take medication when appropriate.
Lactose Intolerance and Osteoporosis
Calcium is a mineral that is essential for life, yet the majority of Americans do not get adequate calcium on a daily basis. Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life.

• Adults under age 50 need 1,000 mg of calcium and 400-800 IU of vitamin D daily.
• Adults 50 and over need 1,200 mg of calcium and 800-1,000 IU of vitamin D daily.

Dairy products provide most of the calcium in our diet and research shows lactose intolerant individuals have a higher health risk for osteoporosis, weak bone density, and hypertension, as well as breast and colon cancer. Because incorporating dairy products into your diet can be a long-term preventative aid against osteoporosis, people who are lactose intolerant are strongly advised to consider potential treatment options such as Lactagen ®.

For more information visit their site at www.ritternutrition.com

Angie Best-Boss is a women’s health consumer advocate and health writer, and is the author of “The Everything Guide to Digestive Health: What You Need to Know to Eat Well, Be Healthy, and Feel Great.”

[Lauren Fiedler]

Some great sources of calcium from non-dairy foods are:
canned salmon or sardines, bones eaten
dark leafy greens such as bok choy, kale, collard greens, or spinach (cooked)
soy products such as soy milk or tofu

[Lauren Fiedler]

I really like that article! It is such easy information to follow, but unfortunately it's not the most common knowledge. Exercise is SO important to keep up bone density. Lifting low weights is a great way to keep up bone density because of the muscle pull on bones, and even playing racketball helps because running around and hitting the ball with the racket contributes to maintenance of bone mass.