Posts tagged "Strong Bones"

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 A Bone?

What is a bone?

A bone is living and growing tissue that is made up of calcium phosphate, a composite mineral that adds hardens the bone and adds strength and of course, collagen. This unique combination of the two minerals yields strong yet flexible material to cope with intense stress. More than 99% of the body’s calcium is contained in your teeth and bones. The remaining 1% of calcium deposits is found sparingly in your muscles, organs, and blood stream.

As people age, their old bones are detached from their body by osteoclast cells and newer bones are added to their bodily skeleton. For young children and teenagers, new bone is added quicker than the old bone is removed. As a result of this imbalance, children’s bones become bigger, denser, and weigh more. Bone formation will continue at a pace faster than deterioration until an adult achieves peak bone mass sometime in their mid to late 30’s. After age 30, the deterioration of bones slowly begin to exceed bone formation and bones become weaker.
A Bone is an organ that makes up the endoskeleton system. Bones help protect and support the bodies organs. Bones also store minerals and produce white and red blood cells. Bones come in a all shapes and sizes and they all have a complex external and internal make up. Some bones are lightweight yet sturdy while others are small and weak. Some important types of tissues originating in bones include cartilage, blood vessels, nerves, periosteum, and marrow.
Bones serve 10 fucntions in the body:
Mechanical

• Protection — bones protect the bodys vital organs like the heart, lungs, and brain
• Structure — bones support the body through the skeletal system
• Movement — bones along with tendons and joints help the body move
• Sound transduction — bones aid with hearing

Synthetic

• Blood production — the marrow inside of bones produce new blood cells in a process referred to as hematopoiesis.

Metabolic

• Mineral storage — bones preserve important minerals like calcium and vitamin D
• Growth factor storage — mineralized bones store important growth factors
• Fat storage — bone marrow stores fatty acids
• Acid-base balance — bone help absorb alkaline salts.
• Detoxification — bone tissues stores heavy metals which keeps them out of the blood system

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 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