Osteoporosis

Women With Postmenopausal Osteoporosis

Osteoporosis roughly translates to frail or weak bones.  Osteoporosis is considered a medical condition where bones are brittle because low bone mass and deterioration in the tissue of bones.  This causes an increase in bone fractures in the body.

Currently, millions of women worldwide suffer from postmenopausal osteoporosis.  Recently, a scientific estimation has shown that nearly one in three women currently have postmenopausal osteoporosis.   In the year 2000, around 300 million people over the age of 65 were suffering from osteoporosis.  By 2050 there is estimated to be nearly 1.6 billion people in the world with a case of osteoporosis.  By then, the number of hip fractures will have swelled to roughly 6.3 million which is almost 4 times the current number

postmenopausal osteoporosis is most notable thought of as a disease only old people get but it currently strikes millions of women.  Factors such as low body weight, a sedentary lifestyle, post menopause, a history of smoking, old age, a history of drinking alcohol, and arthritis have put women at a high risk for postmenopausal osteoporosis than the normal person.  Partaking in the above activities will almost certainly lead to an onset of bone less and density causing postmenopausal osteoporosis.

To offset these factors it is recommend that women take the following steps to prevent postmenopausal osteoporosis.

• Maintain a balanced diet rich in calcium,  vitamin D, and magnesium
• Do simple weight bearing exercise
• Partake in simple cardiovascular exercises
• Do not partake in smoking or consume high levels of alcohol
• Receive regular bone density tests and medical consultations

The best way for a woman to prevent or reverse postmenopausal osteoporosis in bones is to get a high dose of calcium.  On average, a woman receives nearly 98% of her bone mass between the early ages of 30 to 40 years and the best method to prevent or reverse postmenopausal osteoporosis is to get a high level of calcium.

What To Take For Postmenopausal Osteoporosis

What to take for Postmenopausal Osteoporosis?

If you are at risk for Postmenopausal Osteoporosis or are looking for ways to prevent or reversePostmenopausal Osteoporosis, we recommend the following foods and supplements.  Taking one or all of these for Postmenopausal Osteoporosis will help prevent it as well as lead to younger, healthier, and stronger bones.  So, if you are wondering what to take for Postmenopausal Osteoporosis please keep reading.

Calcium

Natural Source:

The easiest and most readily available source is milk and other daily products.  You can also find calcium in sardines, salmon, tofu, orange juice, and dark leafy green.

Recommend Supplement:

Nature Made Calcium 600mg with Vitamin D

Vitamin D

Natural Source:

The easiest way to get a healthy does of vitamin D is through sun exposure.  Other natural sources include tuna, eggs, milk, and breakfast cereals.  Most people do not get enough Vitamin D in their diet and it is recommend they take a daily supplement.  See below:

Recommend Supplement:

Kirkland Signature Maximum Strength Vitamin D3

Magnesium

Natural Source:

Most calcium supplements come with magnesium already added in but it does not hurt to take a second form.  Recommend sources include daily multi-vitamins which will be beneficial to bone health

Recommend Supplement:

Nature Made Magnesium 250mg
 

Vitamin K

Natural Source:

Vitamin K is the vitamin that is found is most dark and leafy vegetables.  Having a low level of vitamin K or a low intake of vitamin K can lead to a low bone density.  Recommend foods to take to increase vitamin K levels include brussels sprouts, kale, dark lettuce, spinach, and broccoli.

Recommend Supplement:

Carlson Vitamin K 5mg

Things To Avoid:

Here are a few tips of things to avoid.  Although having a balanced diet can help in the absorption of calcium, vitamin D, and magnesium having high levels of caffeine, salt, tobacco, and alcohol can hinder bone development.  It has also been suggested that drinking soda which is high in both sugar and caffeine can lead to lower bone density especially in women.

Other Recommended Supplements

If you haven’t already, take a few minutes to visit our online store where we have the best deals on bone related supplements.  To get you started, here are a few popular items:

Rainbow Light, Everyday Calcium

Passion 4 Life Liquid Vitamins and Minerals

Rainbow Light, Calcium Citrate Chocolate Chewable

8 Myths About Osteoporosis Bones and Bone Remodeling

Currently, there are about 8 common medical myths about osteoporosis and Bone Remodeling.  The most common is that osteoporosis is unavoidable as you grow older and that only old people can get osteoporosis.  Please take a moment to review the 8 myths below about osteoporosis and Bone Remodeling and see how they apply to your life.

• Osteoporosis is unavoidable as you grow older.

• Only the elderly can get osteoporosis.

• Most people who have osteoporosis know they have it.

• Once someone gets osteoporosis there is nothing they can do about it.

• Only Caucasian women are able to contracting osteoporosis.

• It is not very common to get osteoporosis.

• Osteoporosis is not a serious condition.

• Osteoporosis is easy and cheap to cure.

Best Sources of Calcium

We share a lot of important information about the importance of getting sufficient amounts of calcium in your daily diet.  A lot of people believe that getting the correct amount of  required calcium from their diet alone is very hard and that proper calcium supplements are vital.  However, it’s really not very hard to get the required amount of calcium from natural foods.

Calcium is an important nutrient to building healthy bones.  We have discussed before the recommend levels of calcium to take every day as well as the benefits of taking calcium.  Below you will find 3 charts which outline the high, medium, and low forms of calcium that you can take in order to get healthy bones.

High Calcium Foods

• 1 cup of milk
• low fat chocolate milk
• low fat buttermilk
• low fat cheese
• whole milk
• milkshake
• hot chocolate with milk instead of water
• regular cheese
• custard
• flan
• sardines with bones

Medium Calcium Foods

• Non-fat or low-fat cottage cheese
• Cream soups
• Ice cream
• Ice milk or frozen yogurt
• Non-fat cream cheese

Non-Dairy Calcium Sources

• Dried bean or peas
• Refried beans
• Canned fish
• Tofu processed with calcium
• Almonds
• Bok Choy
• Broccoli
• Kale
• Mustard Greens
• Turnip Greens
• Figs
• Corn Tortillas
• Black Strap Molasses