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Bone Skeleton

Beat osteoporosis with these secrets bone formation

Osteoporosis occurs when bones become less dense, lose strength and break more easily due to calcium loss. It can occur at any age but is most common after 60 when one of every two women and three men will fracture. Breaks are most common in the spine, hip and wrist and often occur after only a slight decrease. Postmenopausal women are particularly likely when there is a period of rapid bone loss due to estrogen deficiency.

What can you do to stop bone loss and increases bone mass?

Fortunately, there are changes in lifestyle simple and specific treatments available. Here are some:

The Weight-bearing exercise or resistance.

Early research suggests that walking is an excellent way to improve and maintain bone density.

Dr. Robert Newton, professor of exercise science at Edith Cowan University in Perth, Western Australia, said that studies people have found this exercise is not enough.

The load on the skeleton during walking was not at the intensity needed to encourage the millions of recipients to maintain sufficient bone or replace tissue lost in the process of aging. It must also be strength training with resistance at least twice a week.

He warned that lifting light weights for repetitions fast had little effect on bone density. To promote the host bone to generate more bone, the weight should be a load of at least 10 repetitions [RM Max] which means that can lift 10 times before the fatigue in.

As bone formation increases only in the place exactly where the load was greater, it is also important for you to include strength training exercises for different areas of high fracture risk, including hip, spine and wrist.

Other researchers have studied the effects of different activities and found that one of the best activities of bone formation is gardening. Their studies have shown that gardening was more effective than almost all other activities.

Perhaps a combination of the three is the way forward. They form an important part of my exercise program. For this I can add tennis twice a week and play casual golf. Unfortunately my level of golf seems to involve a lot of walking in the forest!

A training bonus of resistance is important in most fat loss programs. Resistance training increases lean muscle mass and reducing fat material. More Strong muscles provide more support for bones and less weight means less stress bones.

CALCIO.

Bone is composed of calcium and other minerals such as magnesium, protein, collagen [phosphate and]. Calcium is necessary for the functioning of organs. If calcium levels fall of blood due to inadequate calcium intake, your body will compensate by drawing more calcium in the bones.

It is therefore important that your diet includes foods rich in calcium and supplements. Calcium is found naturally in a variety of foods. Some of the best sources include salmon, sardines, soy products, milk, yogurt, feta cheese and cheese ricotta, almonds, vegetables and sesame seeds [seeds or tahini, sesame seed paste] seeds. If you have an intolerance or allergy to soy or milk products you have other choices, fortunately.

For optimal bone health, calcium can not work alone. There are more than 28 different nutrients, including magnesium. If you take a calcium supplement, it is important to understand the magnesium as magnesium helps the absorption of calcium in bones. The recommended calcium / magnesium ratio is 2:1.

MAGNESIUM.

Magnesium is an important nutrient and mineral body bone strength. External aid tooth enamel to harden and resistance deterioration and is necessary for absorption of calcium in bones. The best dietary sources of magnesium are almonds, cashews, Brazil nuts, green vegetables, seeds soybean, sesame seeds, parsnips and whole grains.

Vitamin D.

This important vitamin is essential for bone health. It also helps the absorption of calcium and one of the best sources is the sunlight. Just take a walk or gardening will increase your intake of vitamin D. If you live in an area of high latitude or experience a winter where your body is rarely exposed to the sun, a supplement of cod liver oil, rich in vitamin D may be needed to offset the loss of calcium.

Vitamin K.

According to Dr. Alan Gaby, author of "Prevention of osteoporosis and back, vitamin K stimulates a chemical change Standing in the bones that makes them really draw calcium. The best sources are green leafy vegetables such as spinach and lettuce.

Build your intestinal flora.

As we age, our stomach loses its ability to properly absorb these nutrients. One of the biggest villains is antacids, which may destroy the fatty the stomach necessary for complete digestion.

Both calcium and magnesium, which require a strong acid in the stomach to be absorbed. If not properly absorbed as a result of using antacids regularly, osteoporosis can develop.

To ensure complete digestion and absorption minerals, if you're over 40, you may need to complete by digestive enzymes with meals, to compensate for the natural reduction of gastric acid that occurs with age.

CAUTION homocysteine.

High levels of this amino acid have been linked to osteoporosis, according to a study by Dr. Kilmer McCully of Harvard Medical School in Boston and author of "The Homocysteine Revolution.

His research is supported by other studies in Germany and the Netherlands. Patients with high homocysteine levels are at increased risk of fractures due to how this amino acid appears to prevent the absorption calcium and other minerals in the bones.

A simple blood test can tell if you have a high level of homocysteine and if it does, a simple solution is increase the intake of B vitamins, especially B6, B12 and folic acid. Another advantage is that by increasing the intake of these vitamins, can also reduce your risk of disease heart, said Dr. McCully.

Never start a new treatment before consulting your doctor, especially when taking medication. Information This article is not intended to replace personal medical advice from your physician or other qualified health professional.

About the Author

Is freedom from aches, pains and osteoporosis important to you? In his groundbreaking new book "Your Life Fitness," author and fitness/health researcher Graeme Lanham, outlines in easy to read style all you need to know about the latest advances in health, fitness and antiageing.
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