Protecting your bones is part of a healthy aging strategy. Talk to your doctor about assessing your risk of fractures and devise a strategy to lower the risk, especially if you’ve had a fracture after age 50, according to the Mayo Clinic Health Letter. A comprehensive approach includes optimizing nutrition, reviewing exercise, safe moving practices, and fall prevention, and taking prescription medications if appropriate.
Lifestyle choices for strong bones
A key factor to maintaining the bone density you have is to make healthy choices to support bone health. These steps are important in both preventing osteoporosis and slowing its progression. They include:
■ Exercise — Weight bearing physical activity such as walking and moderate aerobic exercises can strengthen bones and reduce risk of fracture. Muscle strengthening exercises can help as well. Aim to exercise at least 30 min utes most days of the week. Ask your doctor whether any precautions are recommended, especially if you’re at increased risk of fracture.
■ Eat well — Eat a balanced diet and make certain that you’re getting enough calcium and vitamin D from the food you eat.
■ Don’t smoke — Smoking speeds up bone loss.
■ Limit alcohol — Should you choose to drink, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men 65 and younger.
A new IOF-led study examining the burden and management of fragility fractures in six European countries reveals an alarming treatment gap, with fracture-related costs projected to increase to €47.4 billion by 2030.
A new study provides an overview and comparison of the burden and management of fragility fractures due to osteoporosis in the five largest countries in Europe (France, Germany, Italy, Spain, and the United Kingdom) as well as Sweden. The publication ‘Fragility fractures in Europe: burden, management and opportunities’ has been authored by an International Osteoporosis Foundation (IOF) steering committee in cooperation with experts from national societies.
Osteoporosis is a chronic condition in which bone mass and strength decrease causing an increased risk of fractures. Fragility fractures are a major cause of disability and early death in older adults, with one in three women and one in five men aged fifty and above sustaining a fracture in their remaining lifetime.
I have written numerous times about the dangers and negative effects of obesity. You can check out previous posts by typing in o b e s i t y in the search box on the right.
New research published in the Journal of Experimental Medicine highlights the pernicious effect of obesity on the long-term health of blood-making stem cells (hematopoietic stem cells).
Published Dec. 27, the study was led by researchers at the Cincinnati Children’s Cancer and Blood Diseases Institute. Conducted largely in genetic models of obese mice, it shows obesity causes durable and harmful changes to the hematopoietic stem cell compartment – the blood-making factory in our bodies. Continue reading
Women are vulnerable to bone density loss as they age.
Anti-inflammatory diets – which tend to be high in vegetables, fruits, fish and whole grains – could boost bone health and prevent fractures in some women, a new study suggests.
Researchers examined data from the landmark Women’s Health Initiative to compare levels of inflammatory elements in the diet to bone mineral density and fractures and found new associations between food and bone health. The study, led by Tonya Orchard, an assistant professor of human nutrition at The Ohio State University, appears in the Journal of Bone and Mineral Research.
Illustration of bone which has lost density.
Women with the least-inflammatory diets (based on a scoring system called the Dietary Inflammatory Index) lost less bone density during the six-year follow-up period than their peers with the most-inflammatory diets. This was despite the fact that they started off with lower bone density overall.
Furthermore, diets with low inflammatory potential appeared to correspond to lower risk of hip fracture among one subgroup of the study – post-menopausal white women younger than 63.
The findings suggest that women’s bone health could benefit when they choose a diet higher in beneficial fats, plants and whole grains, said Orchard, who is part of Ohio State’s Food Innovation Center.
“This suggests that as women age, healthy diets are impacting their bones,” Orchard said. “I think this gives us yet another reason to support the recommendations for a healthy diet in the Dietary Guidelines for Americans.” (my emphasis)
Because the study was observational, it’s not possible to definitively link dietary patterns and bone health and fracture outcomes. Continue reading
It’s important to remember that our bones are living tissue as much as our muscles. We need to work them with weight bearing exercise throughout our lives. Aerobic work is fine for our cardiovascular system, but get some weight work in regularly. Happily, going for a walk is weight bearing exercise.
To read more benefits of walking – Check out my Page – Why you should walk more.
With apologies to George Thorogood, whose Bad to the Bone is a true rock classic, you really don’t want to be bad to your bones.
WebMD has produced a slideshow demonstrating things we do and don’t do that damage our bones. Our bones are as strong as cast iron yet remains as light as wood. Keep in mind that our bones are not all solid. The outside is solid surrounded by a few small canals. The inside, however, looks like a honeycomb.
The way we strengthen our bones is with weight-bearing exercise and good diet choices. As a bike rider, I am very aware of this. My regular riding is super cardio exercise, but does nothing for my bones. Not long ago, Tour de France riders, started integrating weight lifting with their workouts as they were coming down with osteoporosis.
WebMD offers eleven examples in a slide show that is worth checking out.
Here are a few examples in case you don’t have time right now. Skip that next pitcher of Margaritas. “When you’re out with friends, one more round might sound like fun. But to keep bone loss in check, you should limit the amount of alcohol you drink. No more than one drink a day for women and two for men is recommended. Alcohol can interfere with how your body absorbs calcium.”
I have written a Page about the damage smoking does and it turns out smoking damages your bones, too. “When you regularly inhale cigarette smoke, your body can’t form new healthy bone tissue as easily. The longer you smoke, the worse it gets.
Smokers have a greater chance of breaks and take longer to heal. But if you quit, you can lower these risks and improve your bone health, though it might take several years.”
See what you can do to be good to your bones.
I thought this was a really valuable infographic on a mineral that we all know about, but not nearly enough.
If you click on the picture, it becomes bigger and easier to read.
Pumpkin seeds – great source of zinc
Zinc is very important in the first line of defence in our bodies. This first line is represented by physical barriers, such as the skin and mucous membrane linings inside the body. Zinc is found in the mucous secretions of the respiratory system and on the surfaces of lungs and throat. It has an antimicrobial effect, so helps to kill inhaled bacteria and viruses before they get chance to take hold. Zinc is also secreted in the saliva and the mucous membranes of the digestive system to kill any ingested invaders.
Our Better Health
by Jane Cronin
Do you suffer from acne, stretch marks, white spots on your nails, poor wound healing, poor immunity? Zinc may have something to do with it. Here we discuss Zinc deficiency, causes, symptoms and why zinc is important.
Zinc is an essential trace mineral and is one of the most abundant to be found in the body. It is naturally found in some foods, added to others and also available as a dietary supplement. You have approximately 2-3g with around 60% is in the muscles that support your skeleton and 30% is in the bones. So if nothing else zinc plays an important part in keeping you upright. The remaining 10% is found in the teeth, hair, nails, skin, liver, leukocytes (white blood cells), prostate, sperm and testes.
So what are some functions of Zinc in the body?
Zinc makes things happen
Zinc is used in by…
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As essential as B-12 is, it can be tricky to get enough in your diet. Foods that contain B-12 include red meat, organ meats like kidneys and liver, eggs, yogurt, and cheese, and seafood — definitely a problem for vegans or vegetarians. Additionally, many people, especially adults over 50, have trouble absorbing B-12. Commonly prescribed drugs can also cause nutritionally deficiencies, including Vitamin B-12, which have been linked to many health conditions.
Our Better Health
17th November 2014 By Dr. Edward F. Group Contributing Writer for Wake Up World
Vitamin B-12 is one of the more discussed vitamins and for good reason. It is important for your health overall as it helps several organs and systems in your body function properly, including the brain, the nervous and skeletal systems, DNA replication and energy creation processes.
Let’s take a look at a few reasons why it’s important to make sure you’re getting enough Vitamin B-12.
1. Supports Cardiovascular Health
You’ve probably heard that B-12 is good for cardiovascular health. The way that works is this…
Homocysteine is a protein that naturally forms as a byproduct of your body’s processes. When it builds up, it can corrode and inflame arteries and blood vessels, placing strain on the heart and cardiovascular system. Vitamin B-12 helps converts homocysteine to methionine, a protein the body uses…
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Osteoporosis is a debilitating disease that affects the entire world population. The International Osteoporosis Foundation reports:
• Worldwide, osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every 3 seconds.
• Osteoporosis is estimated to affect 200 million women worldwide – approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80 and two-thirds of women aged 90.
• Osteoporosis affects an estimated 75 million people in Europe, USA and Japan
Sardines are an excellent source of calcium to help fight osteoporosis
Some men think osteoporosis affects only women, but they are wrong. “Men don’t suffer from osteoporosis as often as women, but they are indeed vulnerable. The International Osteoporosis Foundation says that the lifetime risk of experiencing an osteoporotic fracture in men over the age of 50 is 30%, similar to the lifetime risk of developing prostate cancer.” That quote is from my post Are men vulnerable to osteoporosis as well as women?
WebMD has a very useful slideshow on the subject of dietary weapons to protect your bones.
“An excellent source of calcium is sardines. All those little fish bones have just what you need to build strong bone mass in your own body. Eating three ounces of canned sardines delivers a little more calcium than a cup of milk,” according to the slideshow.
Click on the slideshow link to read all 13 slides.
I was happy to see that they finished with a slide on weight-bearing exercise even though it isn’t dietary. The maxim use it or lose it applies to bones, too. Weight-bearing exercise is crucial to strong bones. Anything that uses the weight of the body or outside weights to work the bones and muscles counts. This causes your body to create new bone material and they produce more bone density. Dancing, walking and stair climbing all come to mind as good weight bearing exercises.
I often conclude with eat less; move more, but this time I think eat smart; move more fits better.
Check out these posts to read further on osteoporosis: What is a new weapon against osteoporosis? What is an early sign of osteoporosis?, How to beat osteoporosis – Harvard, Cycling pros have increased risk of osteoporosis.