March 25, 2017 · 12:09 am
Because three out of four cases of osteoporosis are women, most people consider it a women’s disease, especially men. However, as I reported here, after the age of 50 men are as likely to get osteoporosis as prostate cancer. More to the point, older people of both sexes have great vulnerability to it.
Here’s what Harvard Health Publications has to say:
Don’t think men need to worry about osteoporosis? Think again. In fact, about one in four men older than 50 will break a bone due to osteoporosis during their lifetime, according to the National Osteoporosis Foundation.
How can men protect themselves and lower their risk of osteoporosis? Here are some strategies: Continue reading →
February 24, 2017 · 12:05 am
Although bone-weakening osteoporosis is quite common among older people, it isn’t an inevitable part of aging. There’s a lot you can do to shield your bones from this disease.
While it is true that women account for most cases of osteoporosis. I think the fact that they outlive men, and the disease usually hits after late 50’s, because women outlive us, a disproportionate number of women get the disease. The International Osteoporosis Foundation says that worldwide, 1 in 3 women over age 50 will experience osteoporotic fractures, as will 1 in 5 men aged over 50.
The best insurance against osteoporosis is building the highest bone density possible by your 30s and minimizing bone loss after that. But if you’re already in midlife or beyond, there is still much you can do to preserve the bone you have and perhaps even to replace lost bone. Daily weight-bearing exercise, like walking, is the best medicine. Getting enough calcium and vitamin D are two other critical strategies for keeping bones strong.
Continue reading →
October 19, 2016 · 5:02 am
July 6, 2016 · 5:00 am
I think calcium is one of the under-appreciated minerals around.
To read further on bone health and calcium, check out:
Calcium – The key to strong bones
Bad to the bone – WebMD
Strength training builds more than muscles – Harvard
October 2, 2015 · 12:09 am
As we move through carving and/or eating our pumpkin, let’s think about the seeds.
Let it be known that I am a huge fan of pumpkin seeds. My favorites are tamari roasted pumpkin seeds. I love the salted in the shell ones, too, but I don’t like how my mouth feels after eating a lot of them. Also, I don’t like eating that much salt, either.
I have posted on pumpkin seeds previously:
6 Reasons You Should Eat Pumpkin Seeds Year-Round
Are Pumpkin Seeds (Pepitas) Good For You?
Nuts Offer Great Nutritional Benefits – Infographic”
June 22, 2015 · 1:16 pm
Calcium is critical for many of the body’s basic functions, including regulating your heartbeat, says Victor Khabie, M.D. chief of sports medicine at Northern Westchester Hospital in Mount Kisco, New York. “The bones are a storehouse for calcium and if you’re not ingesting enough orally then the body will take calcium from your bones to keep the level of calcium in your blood normal.” And that can lead to osteoporosis, or brittle bones. The body also requires adequate protein and vitamin D to “remodel” bone, the process that keeps bone healthy.
To read further on calcium and osteoporosis, check out these posts:
Calcium – The Key to Strong bones – Infographic
The Benefits of Calcium
Calcium Supplements Linked to Longer Lifespans in Women
The Joys and Benefits of Bike Riding
Preventing Osteoporosis Takes a Lifestyle Change
What Can I do to Prevent Osteoporosis?
What is a New Weapon Against Osteoporosis?
Beating Osteoporosis – Harvard
Cooking with Kathy Man
Calcium is important even when you’re older, and milk can be a fine way to get it.
Have you sworn off dairy? Maybe you think it will ease your stomach woes. Or, now that you’re middle-aged, you assume your bones don’t need as much. Or maybe you’re just drawn to all the dairy-free options now on supermarket shelves, including dairy-free ice cream, yogurt, and coffee creamer. Should you join the crowd? Probably not. “Unless you have a medical reason to skip dairy, such as an allergy to milk protein, adults can benefit by eating some dairy every day,” says Consumer Reports chief medical adviser Marvin M. Lipman, M.D.
Here we take a look at some common myths about milk and other dairy products.
Myth 1: After age 30 you don’t need calcium for your bones
It’s true that you reach peak bone mass by age 30, so getting calcium before…
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December 28, 2014 · 12:43 am
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.
December 9, 2014 · 5:23 am
These are under-appreciated little fish. For less than 200 calories a can of sardines will supply you with over 100 percent of your Vitamin B12 requirements, a quarter of B3 and 12 percent of B2. There is also Vitamin D which we have a hard time getting in winter. And, if you have a problem with dairy products, sardines are a great source of calcium.
July 10, 2014 · 5:39 pm
Regular readers know that watermelon is one of my favorite foods in the world. Although I live in a four season city – Chicago, I am able to eat watermelon year ’round because I have access to some good grocers who get it from Mexico in the winter. I eat watermelon every time I ride my bike because it replenishes my energy – besides tasting wonderful! It’s a party in my mouth.
Here is a cool YouTube technique on serving a watermelon.
Here are some posts for further reading: How Healthy is Watermelon? Watermelon – It’s the Berries! Dr. Oz on Eating Watermelon, Vita Mix – Drinking a Watermelon, Vita Mix – Watermelon Sorbet Recipe, Pay Attention to Portion Sizes, You CAN Have Too Much of a Good Thing.
May 19, 2014 · 6:17 am
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.
“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?
Here are some steps you can take to prevent osteoporisis:
1. Calcium and Vitamin D are key. These minerals build strong, dense bones.
2. Exercise regularly. You need to do weight-bearing and muscle-strengthening exercise. Walking, dancing and running all help to build strong bones.
3. Eat fruits and veggies that have potassium and magnesium to help neutralize the acids that draw minerals out of the bones.
4. Quit smoking and reduce alcohol consumption.
To read further on this disease, check out the following posts:
What are Some foods to protect against Osteoporosis?
An Early Sign of Osteoporosis?
How to Beat Osteoporosis – Harvard
Is walking as effective as running?
I am a big fan of Chia Seeds. Want to read more about them?
Here are some further Chia Seed blog posts:
Are Chia Seeds Good For You?
Chia Seed Chocolate Milk Shake
Chia Seed Super Breakfast With Oat Flakes
Some eye candy in Super Model Miranda Kerr Likes Chia Seeds
Feeling tired? Try a Chia Fresca Cool Energy Drink
October 14, 2011 · 8:04 pm
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 percent, similar to the lifetime risk of developing prostate cancer.
According to the International Osteoporosis Foundation:
• About 20-25 percent of hip fractures occur in men. The overall mortality is about 20 percent in the first 12 months after hip fracture and is higher in men than women.
• Vertebral fractures may cause equal morbidity in men and women. Hip fractures in men cause significant morbidity and loss of normal functioning.
• Although the overall prevalence of fragility fractures is higher in women, men generally have higher rates of fracture related mortality.
• As in women, the mortality rate in men after hip fracture increases with age and is highest in the year after a fracture. Over the first six months, the mortality rate in men approximately doubled that in similarly aged women.
• Forearm fracture is an early and sensitive marker of male skeletal fragility. In aging men, wrist fractures carry a higher absolute risk for hip fracture than spinal fractures in comparison to women.
• In Sweden, osteoporotic fractures in men account for more hospital bed days than those due to prostate cancer.
• 30 percent of hip fractures and 20 percent of vertebral fractures occur in men.
Continue reading →