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Monday, July 25, 2011

Tips for maintaining healthy bones

/ On : 9:15 AM
Health-Net: When we are young, the formation of new bone cells faster than the destruction of old bone so that bone density is still awake. After 30 years of age that occur the destruction of old bone cells faster than the formation of new bone cells.

The higher bone density, the less likely to have osteoporosis that is, a condition that causes bones to become weak and brittle.

As quoted from MayoClinic, to understand how diet, physical activity and other lifestyle factors can help maintain bone health.

There are several factors that affect bone health, among others:

1. The amount of calcium in food intake
Low calcium intake of foods that cause reduced bone density, early bone loss and increased fracture risk.

2. Levels of physical activity
A person with low physical activity has a higher risk of osteoporosis than active.

3. Smoking and excessive alcohol consumption
Research shows that smoking can be one factor that causes bones to become more brittle. If you consume more than two bottles of alcoholic drinks a day can increase the risk of osteoporosis, as alcohol can impair the body's ability to absorb calcium.

4. Gender factors
Women have less bone tissue than men.

5. Age factor
The older the bones are thinner and fragile.

6. Factors of race, body mass index, and genetic
The biggest risk is the Mongoloid race (Asian). Low body mass index (19 or less) also had a greater risk. In addition, having a parent or sibling with osteoporosis also have a greater risk (genetic factors).

7. Hormonal factors
Formation of too much thyroid hormone can cause bone fragility. In women, bone fragility increases drastically at menopause as estrogen levels decline. Amenorrhea (no menstrual period before menopause) in the long run, it also increases the risk of osteoporosis. In men, low testosterone levels can cause loss of bone density.

8. Eating disorders
People suffering from anorexia or bulimia have a high risk of experiencing bone fragility. Moreover, mastectomy (one procedure in abdominal surgery), weight loss surgery and Crohn's disease, Celiac disease and Cushing's disease can affect the body's ability to absorb calcium.

9. Use of certain medications
Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone can cause bone damage. Other drugs associated with an increased risk of osteoporosis include: long-term use of aromatize inhibitors to treat breast cancer, antidepressant drugs called selective serotonin reuptake inhibitors (SSRIs), treatment with the cancer drug methotrexate, some anti-seizure medications, the acid-blocking drugs the so-called proton pump inhibitors and antacids containing aluminum.

What can be done to maintain bone health?

Measures to prevent damage to the bone, among others:

1. Increasing the calcium content in food intake
For adults (age 19-50 years) and men aged 51-70 years, the Institute of Medicine recommends 1,000 mg of calcium per day.
Recommendation to increase to 1,200 mg per day for women aged over 51 years and men aged over 71 years.

Calcium is found in almonds, broccoli, kale, canned salmon, sardines, and soybeans and processed products. If you find it difficult to get enough calcium from the daily diet, consult your doctor about calcium supplements.

2. Consider the intake of vitamin D
For adults (age 19-70 years), the Institute of Medicine recommends 600 IU (international units) of vitamin D a day. Recommendation to increase to 800 IU a day for adults (aged over 71 years).

3. Make sure it has enough physical activity every day
Physical activity such as walking, jogging, tennis, and climbing stairs can help the body build strong bones and slows the process of bone fragility.

4. Avoid smoking and drinking no more than two alcoholic drinks a day.

5. Consider the use of drugs
A number of medications available to help slow the process of bone breakdown and maintain bone density, including bisphosphonates (Fosamax, Actonel, Boniva) and raloxifene (Evista). If taking any medications that affect bone health, consult your doctor. Doctors will monitor bone density and may recommend other drugs to help prevent bone damage.

6. Consideration of hormone therapy for women
Estrogen therapy, mainly initiated immediately after menopause, may help maintain bone density. However, use of hormone therapy may increase the risk of blood clots, endometrial cancer and possibly breast cancer. Consult your doctor if need hormone therapy.

If you are concerned with bone health or osteoporosis risk factors, consult your doctor. Doctors may recommend a bone density test. The test results will help doctors measure the bone density and determine the extent of bone damage that has occurred.

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