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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.

Foods To Get Strong and Healthy Bones

Getting proper nutrients are vital for the growth of young, strong, and healthy bones. Ideally, all of our foods would contain the proper nutrients and vitamins needed to support healthy bone growth but unfortunately, they do not.  Important minerals such as calcium, nutrients such as Protein, and vitamins like Vitamin D and K are vital  in assisting in the support humans need for younger, healthier, and stronger bones.
Healthy bones need huge amounts of calcium to be healthy and strong. Sources of calcium from natural foods such as dairy, fish, and milk is usually the best.  A healthy human being who wants healthy bones should consume nine full servings of fruits and vegetables in order to insure that they get ample amounts of calcium and other vital nutrients. Obtaining these important vitamins and minerals are the basic foundation for building young, healthy, and strong bones.

Your Bones also require routine exercise to be as strong and healthy as humanly possible.  Simply activities such as running, jogging, walking and other basic physical activities are crucial in keeping your bones as healthy and young as possible.

Here is a list of Foods that Build Young, Healthy, and Strong Bones:

Calcium is most important factor when it comes to healthy and strong bones and is featured heavily in these foods

• Milk:  An 8 ounce cup contains 300 milligrams of calcium necessary for healthy bones
• Yogurt:  One cup contains about as much calcium as a cup of milk
• Cheese:  A single slice of SWISS cheese is also equal to a cup of milk or yogurt
• Tip:  Reducing the amount of lactose in dairy products does not reduce the amount of calcium
• Sardines: Fish bones contain a good amount of vital calcium
• Salmon:  Rich in calcium, vitamin D, and omega-3 fatty acids
• Vegetables that have loads of calcium include:

•  Kale
• Collard Greens
• Turnip greens
• Nuts:  Sunflower seeds, almonds, and pistachos
• Breakfast foods:  Orange Juice and Cereal

As you can see there are a lot of foods you can eat to get calcium in your diet.  All of these foods when consumed in the proper amount will lead to healthy and strong bones.  If you are still unable to get the required amount of calcium for healthy bones you can try taking one of these calcium supplements:

Nature Made Calcium, Magnesium, and Zinc with Vitamin D

Nature’s Bounty Calcium 1200 Mg. Plus Vitamin D3

Rainbow Light Just Once Food-Based Calcium Tablets

Vitafusion Calcium 500 mg with Vitamin D3, Bone Support

Spring Valley – Calcium 600 mg with Vitamin D 600 mg

What Is Bone Remodeling?

Bone remodeling is the process where tissue from old bones is removed from the skeleton and new tissue is formed on the bones. Bone remodeling is the nonstop process of bone reformation and development for the intention of growing young, healthy, and strong bone mass. Bones with normal bone mass typically indicate osteoporosis free bones and also strong and healthy bones

During the early years of a persons life, the longest bones in the body grow at the ends. The flat bones of the body like the skull have different remodeling patters. . In a normal human being, nearly 100% of the skeletal system is replaced during their first year of life through bone remodeling. From then on, bone remodeling happens at about 10% per year.

Bone remodeling permits old bones to perform their normal functions, like support of the body and the storage of calcium. Bone remodeling also helps the body repair fractures in bones that happen from strenuous activity. Typically, a person’s old and overly developed bones are replaced by new bones during the process of bone remodeling. The typical bone remodeling cycle for an adult is roughly 10% of bone mass each year.

The continuous cycle of bone remodeling typically starts when a fracture or other injury starts in old or weak bones. The bodies natural hormones start to stimulate the production of osteoclasts. These osteoclasts then lead to a release of enzymes which dissolve inside the old matrix of the bone. When the bone matrix begins to thicken, the osteoblasts begin to incorporate vital minerals like magnesium and calcium which help to increase growth. The osteoblasts that are not used during the bone remodeling phase are release in the cell lining of the body and act as calcium releasers in the future. Others, die naturally in the body. This is the method that the body uses to maintain the correct levels of calcium required by the body.

How To Get Healthy Bones For Children

It is never too early for you to teach your children about proper nutrition to ensure healthy bones. When children are young – their peak bone producing years – it is good to open a dialogue about good dietary and exercise habits.  This will lead to your children having strong and healthy bones throughout their lives and into adulthood.  You should make sure to let them know that a poor diet and lack of exercise, especially in their teens, can result in weak and brittle bones during adulthood and even osteoporosis.

Several lifestyle factors, most notably nutrition, play an important role in the gaining of bone mass during your childs youth and teenage years.
In addition to consuming ample amounts of calcium, magnesium, and vitamin D, protein plays a instrumental role in the development of bone mass. During early growth stages, malnutrition including a insufficient protein and caloric intake, can severely impact proper bone growth development. A diet with a low protein intake can be harmful for skeletal integrity by lowering the growth factor, IGF-1, which aides in bone formation.  In addition, IGF-1 helps stimulate vitamin D absorption in both intestines and in the bones.

For children, epically during growth and puberty, a reduction in  production of IGF-1 due to a low protein intake may result in severely week and brittle bones.  Through careful scientific studies, doctors have concluded that the following recommendations can be used to help stimulate bone growth in children.

Step 1:  Calcium Intake

• Make sure that an adequate calcium intake which meets the dietary needs of your child is followed

Step 2:  Protein Intake

• Avoid a diet that is low in protein.  Protein helps stimulate bone growth

Step 3:  Vitamin D Intake

• Get a healthy does of vitamin D through natural exposure to the sun or oral by taking an oral supplement

Step 4:  Physical Activity

• Get as much physical activity as possible.

Step 5:  Smoking

• Avoid smoking at all costs

Step 6:  Alcohol

How Much Calcium Should I Take?

How Much Calcium Should I Take?

Calcium is an vital nutrient that our body needs to have everyday. Calcium, as I’m sure you know by now,  helps build and strengthen healthy bones and teeth.  But thats not everything calcium does.  Calcium has also been known to keep your heart beating steadily and your nerves, muscles, and blood working properly.

Calcium is one of the major factors in keeping your body running in top shape.  Because your bones are made of calcium, if you do not get enough from your daily diet, your body will start to leech pure calcium from your bones to use in other parts of your body. Over several years this can reduce your bone strength and lead to an unfortunate onset of osteoporosis which is a harmful disease that makes thin and fragile bones.  Intense osteoporosis can lead to such weak and brittle bones that they can simply break with a strong handshake.

So, how much calcium should you take?

Dietary Calcium

The NAS (National Academy of Sciences) recommends the following chart for how much calcium is needed to maintain young, healthy, and strong bones.

• Young children – 1 to 3 years of age –  700 mg a day.
• Children – 4 to 8 years of age – 1,000 mg per day.
• Teenagers –  1,300 mg of calcium a day.
• Adults – age 70 and younger –  1,000 mg per day.
• Women – over 51 – 1,200 mg/day.
• Women and men – over 71 – 1,200 mg per day.

Milk and dairy products are the quickest and easiest sources of dietary calcium.  Other high quality non-dairy foods include orange juice, tofu, salmon and sardines, and dark leafy greens like spinach.

Supplemental Calcium

You can also achieve your daily calcium intake by taking a daily supplement.  These supplements offer a full daily dose of calcium in one easy to swallow (or chew) tablet.  Some of the most popular calcium supplements include the following:

Nature Made Calcium, Magnesium, and Zinc with Vitamin D

Nature’s Bounty Calcium 1200 Mg. Plus Vitamin D3

Rainbow Light Just Once Food-Based Calcium Tablets

Vitafusion Calcium 500 mg with Vitamin D3, Bone Support

Spring Valley – Calcium 600 mg with Vitamin D 600 mg

For more information about calicum supplements be sure to visit our online store 

How To Prevent or Reverse Osteoporosis

Osteoporosis is a critical health problem that currently affects nearly 28 million people in the United States.  It is known to cause around 1.5 million bone fractures every year. Osteoporosis causes bones to become weak and brittle and to fracture with even the slightest bit of trauma. Osteoporosis generally occurs in women who have already gone through menopause, but it can also occur men, and in rare examples, children.

50 percent of women and 20 percent of men after the age of 65 will maintain at least one bone fracture related to an onset of osteoporosis.  Preventing or reversing osteoporosis is very easy and the seven steps feature below should help anyone combat these terrible disease.

Steps On How To Prevent or Reverse Osteoporosis

Step 1:  See a Doctor

Schedule an appointment with a qualified doctor for a bone  density test.  A bone density test is often the first step to preventing osteoporosis.   A bone density test measures a person’s current bone health and weather or not advanced steps need to be taken in order to increase bone health.

Step 2: Review your Results

Deciphering a bone mineral density test often requires professional medical insight into what the results mean.  Review results with a doctor and see what steps they recommend you take in order to prevent or reverse osteoporosis.

Step 3:  Add Calcium

Add calcium to the diet. Adding calcium in the form of pills or foods high in calcium such as milk, cheese, yogurt and other dairy products helps maintain bone strength in later years and helps build bone in early years. People older than age 50 require 1,500 mg of calcium every day.

Step 4:  Take Vitamind D

Take vitamin D supplements if blood levels are low. If vitamin D levels are low, calcium can’t be absorbed into the bone. Most people require 200 to 600 International Units of vitamin D each day.

Step 5:  Exercise

Increase exercise levels. Weight-bearing exercise plays an essential part in keeping or building bone strength. Exercise three to four times a week by walking, weightlifting or other exercises.

Step 6: Take Medication

Take prescription medications that prevent bone loss (see a list here) . Discuss with your doctor whether certain medications  will help prevent or reverse bone loss.

Step 7: Don’t Smoke or Drink in excess

 Refrain from smoking at all costs and only drink in moderation.

Bonus Tips and Warnings

• The majority of bone density is built before a person reaches age 35. After age 35, bone growth begins to slow down.  It is important to start building strong and healthy bones at a young age.  Simple steps include basic exercise and an easy to follow nutrition plan.
• Take a calcium supplement to decrease the risk of osteoporosis:

How To Prevent Osteoporosis Through Nutrition

The two most important nutrients requied by the body to build strong bones are calcium and vitamin D. Calcium helps strengthen your teeth and builds your bone structure, while
vitamin D improves bone growth and helps your bones absorb the calicum.  These two nutrients when combined together and taken in the right dosage are the number one leader in preventing osteoporosis.

As a basic guideline, adults aged 50 and older should consume around 1,000 milligrams of calcium and 200 IU’s of Vitamin D or Vitamin D3 a day.  Getting these levels of nutrients is easy by eating the following foods:Making these nutrients a part of your daily diet is important early in your life and will help you develop stronger and healthier bones as you grow older.  These nutrients will also help to prevent osteoporosis as your bones grow old.

• Yogurt - Yogurt is high in both calcium and vitamin D.  Please note that protein rich yogurt usually contains less calcium and almost no vitamin D

• Sardines - Yes, Sardines!  If you can stomach the taste, sardines are very high in vitamin D

• Salmon - Rich in omega-3 fatty acids, a 3 ounce piece of salmon makes up for 100% of your daily recommend vitamin D intake

• Milk - the easiest and purest form of calcium.  8 ounces of milk will make up 30% of your calcium intake in a day

• Cheese -  Cheese is full of calcium but should not be eaten in excess.  Try to limit your intake as it does not contain much vitamin D

• Eggs -  A huge portion of vitamin D is found in egg yolks

• Tuna - Similar to salmon.  A small piece of tuna is around 25% of your daily dose of vitamin D

• Spinach - High in fiber, iron, and vitamin A.  A cup of cooked spinach can equal 25% of your required calcium

• Cereal - Full of fiber and healthy grains.  A bowl of ceral and milk will help add to your daily calcium requirement

• Orange Juice - Studies have shown that drinking OJ helps with your calcium absorption.  Its also rich with vitamin D

4 Tips To Get Healthier Bones

Botox and healthier looking bones . . . what do they have in common? Both of them can make your face look many years younger. But which of the two will make the rest of your body look and feel younger, too? Hers a hint, it’s the one that’s free!

Studies have shown that maintaining healthy facial bones may be even more crucial to fighting off wrinkles for when it comes to looking and feeling years younger. That’s because the bones in your face, like the bones that make up the rest of your body, lose  substantial volume as you get older. For example, when the bones that make up your eye sockets, nose, brow, and upper jaw recede, your skin will begin to droop and sag giving you a much older and wrinklier appearance.

Unfortunately for women, bone shrinking tends to happen earlier to them then in men.  Facial bone deterioration in women starts around age 41, while men don’t start to get older bones by age 65!  Talk about an unfair mother nature.

Now, there is even more reason than before to get healthier bones.  Below are 4 steps you can take to achieve healthier bones.

• Make sure you get at least 1,200 milligrams of Calcium every day. Calcium is the most important thing if you want to have young, healthy, and osteoporosis free bones. Try to get a daily intake of at least 1,200 milligrams (mg) of calcium every day. You should try to get as much as you can from food but drinking 2-3 glasses of milk a day and taking a calcium supplement every morning should do the trick.

• Don’t forget to take your Vitamin D3. Vitamin D3 is a crucial element to making sure your bones absorb calcium you are taking in. Get 1,000 international units (IU) a day — 1,200 IU after 60. Why D3? It’s the form your body uses best.

• Take a healthy dose of Magnesium. For optimum bone health, growth, and stimulation, try to get 400 to 500 mg per day of Magnesium.

• Exercise. Weight-bearing exercises like hiking, biking, swimming and doing push-ups, strengthens bones as well as muscles.  Try to get exercise every single day.  The minimum you should do is walk 30 minutes.  Remember, the heart is a muscle too!