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Bone Breaking Disease - Osteoporosis
from: Sharon HopkinsIt is normal for the bones to erode as we age. But for some
people, the bones become so fragile that they break down under
the body's own weight. This causes hip, spine and forearm
fractures. This disease is known as osteoporosis. This disease
is more common amongst women then men. This is due to the fact
that the women have lighter bones and after menopause, they
experience rapid bone loss due to decrease in estrogen. Also
women opt for heavy dieting in order to lose weight, where they
skip highly nutritious food items. This results in weaker bones
in the body. Men too can suffer from this disease if they smoke,
drink or take steroids.
But there is no need to worry. It is possible for you to slow,
stop or reverse this bone loss. Though women have used ERT or
Estrogen Replacement Therapy to overcome this problem, you can
follow the tips below to overcome or prevent this problem.
* Build up your bones: It is highly recommended that you do
aerobic exercises for about 20 minutes a day at least three days
a week. Exercise has been shown to stimulate bones to lay down
new tissues. It is advisable to do the exercise that you can
continue doing over long periods of time. Walking is the best
form of exercise but you can also choose biking, swimming or
aerobics.
* Walk in water: If you have suffered from fracture, walking in
water is the best form of exercise. You can do this exercise
three times a week for up to 30 minutes a day. The water will
support body weight and ease the stress off the bones and joints.
* Use a chair and the floor for exercise: Complement water
walking by doing some muscle strengthening exercises like
abdominal curls, shoulder blade squeezes and back extensions.
You can do these exercises on a chair or on the floor.
* Eat calcium: Doctors recommend that you get about 1000
milligrams of calcium a day, even though you have not yet
reached menopause. If you are not getting an ERT treatment,
increase your calcium intake by another 200 to 500 milligrams a
day. This means that you can drink a quart of skim milk a day or
have two cups of low-fat yogurt or four cups of low-fat cottage
cheese to get 1000 milligrams. You can take the remaining
requirements from supplements.
* Go for maximum absorption: Spread out your calcium supplements
throughout the day rather than take all at one go. Food
supplements should be taken with a meal. Doctors recommend you
to take calcium carbonate which is relatively inexpensive and is
easily absorbed when taken in divided dosages at mealtimes.
* Increase your Vitamin D: Get the maximum protection by
consuming 400 international units of Vitamin D each day,
especially if you do not get enough sunlight. Milk contains
about 100 international units of Vitamin D, hence it is
recommended that you take four cups a day. But other dairy
products like cheese, yogurt etc cannot be taken into account
since they are not fortified with Vitamin D. But do not exceed
the recommended dosage of 400 international units since this
vitamin is highly toxic in excess.
* Eat different types of food products: Bones do not contain
calcium alone but contain an amalgam of boron, zinc and copper
along with other minerals. You can get these trace elements by
eating variety of fruits, vegetables, nuts and other unprocessed
foods.
* Stop smoking: Smoking has been shown to accelerate bone loss.
It accelerates the rate at which the body metabolizes estrogen
and thus canceling the benefits of ERT. It has been shown to
cause bone loss in men and postmenopausal women too.
* Control your medicines: Some drugs have been shown to hasten
bone loss. The most common types of drugs are corticosteroids
taken for variety of conditions like rheumatic, allergic and
respiratory disorders, L-thyroxine a thyroid medicine and
furosemide which is a diuretic used against fluid retention
associated with high blood pressure and kidney problems.
* Avoid fizzy drinks: Cola and other carbonated soft drinks
contain phosphoric acid, which contains phosphorus which is a
mineral, when taken in excess, causes your body to excrete
calcium.
* Ease salt intake: Excess intake of salt throws the calcium out
of the body. Hence do not include salt more than necessary.
Avoid processed and junk foods.
About the author:
Sharon Hopkins has been managing a number of natural home
remedies websites which gives information on
href="http://www.home-remedies-for-you.com"> Home based cure for
Osteoporosis
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