WHEN a person is diagnosed of osteopenia, it means he has reduced bone mass. His condition is not a laughing matter because osteopenia is a precursor to full-blown osteoporosis- the potentially crippling disease that leads to fragile bones and fractures, especially of the spine, wrist or hip.
Osteoporosis is a disease that mainly affects women 50 years old or over. However, it does not mean women below 50 years old as well as teens can ignore the risks. Before- the focus was on older people, says Dr. Angela Cheung, a researcher for the University Health Network in Toronto. “But in fact we need to build bone mass when we are young and maintain it as we age. That means eating well and being physically active”.
What is a bone. What food ingredients does it need to make it strong? According to Susan Whiting- a professor of nutrition at the University of Saskatchewan, Canada- Bone is a living tissue. It needs the same nutrients as other tissue. It also needs calcium and vitamin D.
What preparations must people especially the womenfolk do to prevent the onset of osteoporosis in later years? According to research, Maximizing bone mass early in life before bone mass peaks at age 30 can prevent or delay the onset of osteoporosis as we age calcium maintains our bones. But- sad to say- a big percentage of female population is far from consuming the required amount of calcium. The study conducted by Singapore National Nutrition Survey in 2004, pointed out, that 46.7 percent of women aged between 18 and 29 consumed less than the recommended intake of calcium.
Before it was thought that the main role of vitamin D was to help the body absorb calcium. On the contrary, Prof. Reinhold Vieth, of the University of Toronto, pointed out, “More vitamin D tends to slow the chewing away of bone and improve muscle and nerve function”.
On the kind of exercises that women should do. Physiotherapist Darien Lazowski-Fraher suggested that women need high-impact weight-bearing exercise. Teenagers should be running, jumping, skipping and playing volleyball, basketball or tennis. For adults, brisk walking, running or jogging works. Older adults can do sports that don’t have a high fall risk.
Osteoporosis is twice as common in women than men and affects one in four women over the age of 50.
A Bone Mineral Density Test can determine your bone mass and how likely you are to break a bone. Your risk (low, medium or high) determines whether you need to change your lifestyle and diet or whether you need prescription medication.
World Figure- 75 million people around the world are affected by osteoporosis. The disease causes around 1.6 million hip fractures around the world each year; the risk of dying increases between 20 and 24 percent a year after a hip fracture while 40 percent of survivors are unable to walk without help.
HOW MUCH CALCIUM IS IN
[1] MILK: 1 cup [250 ml]; 300 mg
[2] CHEESE: 3-cm cube; 245 mg
[3] COOKED LIMA OR KIDNEY BEANS: 1 cup [250 ml]; 50 mg
[4] SALMON WITH BONES: 1/2 can [105 g]; 240 mg
[5] YOGURT: 3/4 cup [175 ml]; 295 mg
[6] FORTIFIED RICE OR SOY DRINK: 1 cup [250 ml]; 300 mg
THINGS TO DO
[1] Teens up to 18: Move exercise for 1 hour daily. Watch your diet. Calcium-1300 mg; Vitamin D- 200 international unit
[2] Women 19-50: Move exercise for 1 hour 3X a week. Watch your diet. Calcium- 1000 mg; Vitamin D-400 international unit. Get tested at 50. Women should have a bone scan if they have 1 major or 2 minor risk factors and have not yet been tested.
[3] Women 50+: Move exercise for 1 hour 3X a week. Watch your diet. Calcium- 1500 mg; Vitamin D-800 international unit. Get tested at 65. All women should have a bone scan. (Reader’s Digest)
NICANOR C. RADOMES: DOB-071438, Married, 5 Children, 21 Grand Children, Filipino, ADD: 44 BLISS, 6700 Catbalogan, West Samar, Philippines, BSEic, Public Elem. School Teacher from 1964 to 1974, Municipal Local Government Operations Officer (MLGOO) from 1974 to 2002 up to retirement, currently involved in composing, writing and publishing advertisement, articles, hubs, blogs, etc. in the internet as affiliate member or freelancer.
1AAuto.com Installation Instructions Wheel Hub Bearing Chevy GMC S-10 S15 4×4
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Marathon Industries 92001 20×2.0 Flat Free Cart Tire On Black Plastic Rim – 3/4-Inch Bearing $34.99 Suffer through no more downtime caused by flat tires on your lawn mower, lawn cart, wheel barrow or trailer with this Marathon 20in. flat-free tire. Tire Type: Microcellular Polyurethane, Rim Size (in.): 20, Tire Size: 20in. x 2in., Bore Diameter (in.): 3/4, Bearings Included: Yes, Hub Width (in.): 2, Load Capacity (lbs.): 250, Rim Included: Yes, plastic, Tread Type: Ribbed. Actual diameter measur… |
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8 x 2 INVACARE TWO PIECE CASTER 7/16 Bearings 2 1/2 Hub Width Urethane Tire $50.04 8 x 2″ INVACARE CASTER WHEEL FOR 7/16″ PRECISION BEARINGS. TWO PIECE WHEEL WITH 2 1/2″ HUB WIDTH. URETHANE TIRE. TAKES B20 BEARINGS. TO ADD BEARINGS GO TO BEARING PAGE, EACH WHEEL TAKES TWO BEARINGS…. |
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