Do what you can to take care of your bones

Do what you can to take care of your bones
The hip bone connected to the leg bone, the knee bone connected to the shin bone. And if those bones aren't strong enough, you've got trouble. Building strong bone is a natural body function that includes the dietary intake of calcium, magnesium and vitamin D, as well as weight-bearing exercise.
"It's really time to get back to basics when it comes to exercise," says Dr. ,[link widoczny dla zalogowanych], a Fairfield County osteopathic physician. "When you take part in weight-bearing exercise,[link widoczny dla zalogowanych], your body physiologically sends a signal to make stronger attachments so the body can handle it. That signal pushes calcium inside the bone."
Our bodies are truly amazing machines,[link widoczny dla zalogowanych], aren't they? Osteoporosis is defined as a disease of bones that leads to an increased risk of fracture Osteopenia is the pre-cursor to osteoporosis. When it comes to dietary intake, calcium is critical. The recommended daily allowance (RDA) for women ages 19-50 is 1,[link widoczny dla zalogowanych],000 milligrams,[link widoczny dla zalogowanych], and for men at the same age, it is the same RDA.
"Food is your best source of calcium. Sea vegetables, almonds,[link widoczny dla zalogowanych], whole wheat grains and root vegetables are excellent sources," Waks says. "I'm really not a big fan of dairy products because many people have dairy intolerance. I also recommend supplements made from whole food."
While you are doing good with your calcium intake, Waks explains you also need magnesium and vitamin D for the best absorption in the body.
"Calcium and magnesium must be taken in a two-to-one ratio. Without magnesium, the calcium is excreted out of the body through the kidneys and can also result in kidney stones," explains Waks.
When it comes to vitamin D,[link widoczny dla zalogowanych], Waks believes the medical community is going to change its recommendation about lathering on the sunscreen and staying out of the sun. (And friends, I won't say I told you so but I called that one a while ago.) "I'm not saying to sit in the sun at noon and fry yourself into a brownie," Waks says.
"I'm finding a real vitamin D deficiency in many patients. when the sun is high and radiation is at a maximum. Twenty minutes is recommended to 30 percent of your body, meaning legs,[link widoczny dla zalogowanych], back and belly. Get small doses every day."
When testing for vitamin D in the blood, levels should be at 18-30. And gentlemen, take note. Osteoporosis does not discriminate, so these guidelines are for you as well. Waks says men are often treated for osteoporosis by medicating with testosterone.
"Men get low levels of testosterone as they age and it protects them from prostate cancer and other diseases. Vitamin D, calcium, magnesium and weight-bearing exercise should be the first line of treatment," she explains.
On the prevention front,[link widoczny dla zalogowanych], Waks says there are several standards of care. Testing for osteoporosis with a dexa scan often begins at 50. Risk factors to consider include being fair-skinned,[link widoczny dla zalogowanych], having a slim build,[link widoczny dla zalogowanych], a history of smoking,[link widoczny dla zalogowanych], onset of menopause and a family history of osteoporosis.
Did you know? Hi pumpkin! It's pumpkin time! Pumpkins contain large amounts of antioxidants and beta-carotene. Antioxidants help strengthen our immune system and fight disease. Beta-carotene converts to vitamin A and helps reduce the risk of cancer and other illness. Pumpkins are very low in fat and calories, high in potassium and contain vitamin C,[link widoczny dla zalogowanych], niacin,[link widoczny dla zalogowanych], vitamin E,[link widoczny dla zalogowanych], calcium and iron. Use fresh pumpkin in low fat muffin and bread recipes. Don't forget to add cinnamon for flavor!
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