{"id":361,"date":"2001-09-04T00:00:00","date_gmt":"2001-09-04T00:00:00","guid":{"rendered":"https:\/\/1millionbestdownloads.com\/condition-osteoporosis-how-to-cut-your-risk-of-osteoporosis\/"},"modified":"2001-09-04T00:00:00","modified_gmt":"2001-09-04T00:00:00","slug":"condition-osteoporosis-how-to-cut-your-risk-of-osteoporosis","status":"publish","type":"post","link":"https:\/\/1millionbestdownloads.com\/condition-osteoporosis-how-to-cut-your-risk-of-osteoporosis\/","title":{"rendered":"How to Cut Your Risk of Osteoporosis"},"content":{"rendered":"
J. Edward Puzas, PhD, is a professor of orthopedics and the senior associate dean for basic research at the University of Rochester Medical Center, in New York.<\/em><\/p>\n Q: Why should I care about bone thinning?<\/strong> Q: Im in my 20s. Shouldnt I wait to worry about my bone health when I hit menopause?<\/strong> So if, over the course of your lifetime, your calcium intake is a little bit lower than what you need, your body will keep depleting your bone reserve, eventually leading to osteoporosis.<\/p>\n Its like a bank account. You need to put back in what you take out. That means that getting enough calcium on a daily basis is critical.<\/p>\n Q: How much calcium do I need?<\/strong> Which foods are good sources of calcium?<\/strong> Next Page: Do I get less calcium from low-fat or skim dairy products?<\/a><\/p>\n [ pagebreak ] Q: Do I have to buy calcium supplements? <\/strong> If youre not getting what you need from meals, think about taking a supplement.<\/p>\n Q: Is it better to get calcium from supplements or from food?<\/strong> Q: Do certain people need more calcium than others?<\/strong>
A: <\/strong>More than half of Americans over the age of 50 develop osteoporosis, and its four times more common in women than men. Once your bones become thinner and more fragile, youre more apt to suffer fractures. If youre elderly, this can be fatal. A 65-year-old woman who breaks her hip has a 1 in 7 chance of dying as a result.<\/p>\n
A: <\/strong> Lifestyle factors at any age can affect the health of your bones. The body maintains careful blood levels of calcium throughout your life span. If levels get too low, the body will “borrow” calcium from your bones to replenish other parts of your body. And because too-low calcium levels are life-threatening, your body will go so far as to use up all of your bones in order to get more.<\/p>\n
A: <\/strong> Kids need about 1,500 milligrams of calcium a day until they hit puberty. Adults ages 15 to 50 are fine with about 1,000 milligrams a day, but older people, especially postmenopausal women, need to go back up to 1,500 milligrams daily.<\/p>\n
A: <\/strong> All dairy products are excellent sources of calcium, as are deep-green, leafy vegetables such as spinach and collard greens, and sardines (calcium is found in the fish bones). Nowadays, you can also find calcium in fortified orange juice and bread.<\/p>\n
Q: Do I get less calcium from low-fat or skim dairy products?<\/strong>
A: <\/strong> No, theyre all equally bioavailable. If youre worried about consuming too much fat, go for skim or 2% milk or reduced-fat cheese.<\/p>\n
A: <\/strong> You dont have to, but most people dont get all the calcium they need from dietary sources. The National Institute of Arthritis and Musculoskeletal and Skin Diseases has a calcium calculator<\/a> so you can check to see if youre getting enough calcium from food sources.<\/p>\n
A: <\/strong>Theyre both equal, but get as much calcium and other nutrients from food as you can. A balanced diet is better for overall health.<\/p>\n
A: <\/strong>Yes. For instance, people with a malabsorption syndrome, such as celiac disease, need more of the mineral. Celiac disease is an inflammatory condition that makes it difficult to fully absorb calcium and other nutrients.<\/p>\n