Tag: bone health

Prevention of Osteoporosis in Men By Jun Wang, MS.

Prevention of Osteoporosis in Men By Jun Wang, MS.

Osteoporosis is a health condition where your bones are weak and brittle. Health risks of osteoporosis may include an increase of fractures of the hip, wrist and spine. Generally speaking, osteoporosis is bone loss and, every day since the day we are born, our bones 

How to Approach Sarcopenia As You Age

How to Approach Sarcopenia As You Age

By Archana Gogna, MS, CNS, MBA Maintaining strong and toned muscles are very important; not just for the sake of vanity and for attracting admiring looks, but the health of muscles translates to real health and vitality. While a great deal has been made of strong 

One in Four Women Over Age 65 Have This Painful Disorder

One in Four Women Over Age 65 Have This Painful Disorder

The Center for Disease Control (CDC) has reported roughly one in four women over the age of 65 have osteoporosis of the hip and spine, a painful and debilitating bone disorder. Yet, this disorder only plagues less than 6% of men over the age of 65. The report used data from the 2005-2010 National Health and Nutrition Examination Survey (NHANES).

Ethel Siris, MD, director of the Osteoporosis Center at the New York Presbyterian-Columbia University Medical Center says the difference of the results between men and women are because, “Men tend to have bigger bones, and they go through different hormonal changes. Compared with men, women suffer a “double-whammy” when it comes to bone strength. They have less bone to lose and menopause’s hormonal shifts further deplete bone density.”

Here are some tips, according to Prevention, on how to practice good bone health:

Get Tested

Usually carried out by a simple X-ray test, a bone mineral density test measures the density of the minerals in your bones (like calcium) and is used to determine your bones strength. Yet, the journal Osteoporosis International reports, “…only a small proportion of older men and women have a BMD (bone mineral density) test.” This test is very important for women and men over the age of 50 who suffer from fractures of the hip, spine, shoulders and wrists, as Prevention advises those may be clear indicators of osteoporosis.

Three important factors in preventing osteoporosis

Siris explains that women over 50 and men over 70 need about 1,200mg of calcium every single day – “You can easily get adequate calcium from your diet, through foods like yogurt and cereal fortified with calcium. But you may also need calcium supplements, which you should discuss with your doctor.”

Vitamin D helps you maintain great bone health by helping the body absorb calcium, aiding in the proper function of your liver and kidneys, and boosts your immune system to be sure it is working at its full potential (USDA). Siris advises taking a vitamin D supplement, as getting enough vitamin D through food and sunlight can be difficult.

Studies have shown exercise to “improve agility, muscle strength and posture”, which in-turn will help reduce your risk of falls and fractures. Siris suggests working out your muscles to relieve some of the pressure from your bones which may slow down the progression of bone loss.

If you have already been diagnosed with osteoporosis, Siris suggests, “Several drug options are well tolerated, inexpensive and effective at reducing your fracture risk. In addition to prescriptions, your doctor may advise you to take a calcium supplement. Of course, calcium, vitamin D and exercise will continue to benefit your bones even if you’re suffering from osteoporosis. Speak with your doctor to work out the best treatment plan for you.”

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Why Calcium Alone Just Doesn’t Cut It by Nicole Crane, B.S. NTP

Why Calcium Alone Just Doesn’t Cut It by Nicole Crane, B.S. NTP

Peel back the layers of skin and muscle and imagine your bones. You are likely thinking of something very rigid and static that does not change once you reach adulthood. Despite being a hard substance, our bones are very much alive, growing and changing throughout 

Healthy Recipe: Bone Food Lemonade

Healthy Recipe: Bone Food Lemonade

Photo by J. Kelly Brito on Unsplash Try out this delicious, refreshing recipe for Bone Food Lemonade. This healthy drink gives your bones a boost with a blend of lemon juice, natural sweeteners, and a few scoops of InVite’s exclusive Collagen Hx® Powder and Bone Food 

Bone Health: Calcium-Rich Foods Without Dairy

Bone Health: Calcium-Rich Foods Without Dairy

If you don’t eat dairy, don’t worry! This doesn’t mean that your bones will suffer later in life. There are plenty of calcium-rich foods that can easily provide enough calcium for healthy bones. Adults need about 1,000 milligrams of calcium a day – that’s a little more than three 8-ounce glasses of milk – but what if you’re vegan, lactose intolerant, or just don’t like the taste of dairy products?

Here’s a little-known fact: there are lots of non-dairy foods with calcium. Some foods that contain plenty of calcium without any dairy are:

Collard Greens
Calcium content: 268 milligrams per 1 cup cooked. In addition to serving up more than a quarter of your daily calcium needs, this Southern favorite is also loaded with nearly three days worth of vitamin A, a nutrient that helps keep your eyes sharp as you age.

Broccoli
Calcium content: 86 milligrams in 2 cups raw. Believe it or not, in addition to calcium, this cruciferous veggie contains nearly twice the vitamin C of an orange.

Kale
Calcium content: 101 milligrams in 1 cup raw, chopped. This superfood has it all; it racks up just 30 calories per serving, and it also provides a day’s worth of vitamin C and twice the recommended daily intake of vitamin A.

Edamame
Calcium content: 98 milligrams in 1 cup cooked. Edamame has been eaten in China and Japan for thousands of years, and it’s no wonder: it’s a nutritional powerhouse. Edamame, which are immature soybeans in the pod, is among the few non-animal foods that is a complete protein, meaning it contains all nine essential amino acids.

Bok choy
Calcium content: 74 milligrams per 1 cup shredded. A cup of bok choy, also known as Chinese cabbage, sets you back just 9 calories. It’s also a great source of vitamin A, vitamin C, and potassium.

Oranges
Calcium content: 74 milligrams in one large orange, and 27 milligrams in a cup of orange juice. Oranges are known for their immune-boosting vitamin C content, but they’re also low in calories and brimming with antioxidants.

Tofu
Calcium content: 434 milligrams per half a cup. Tofu is a great vegetarian source of protein. Turns out it’s also a great source of calcium. Tofu is incredibly versatile—it takes on the flavor of whatever else you’re cooking with it.

Almonds
Calcium content: 75 milligrams per ounce (about 23 whole almonds). Almonds, which are among the best type of nuts for your health, contain about 12% of your necessary daily protein, and are rich in vitamin E and potassium.

Source: http://healthyliving.msn.com/nutrition/14-non-dairy-foods-that-are-high-in-calcium#1

What are your favorite Calcium-Rich foods? Leave us a comment to join the conversation!

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