How to Protect Your Bone Now

bone marrow

 

With the age and especially in women after menopause, bone tend to lose its density due to decrease in excessive amount of mineral and vitamins. Which develops in brittle bone and condition of osteoporosis.

Beside age there are some other risk factor which lead to this condition are.

  • Smokers are 40 to 50 percent more likely than non-smokers to experience osteoporosis- related hip fracture. Even if you’ve smoked for long time, quitting can improve for a long your health.
  • Small –statured, thin bone women, regardless of race, are more likely to develop osteoporosis than other women.
  • Having a mother or grandmother with osteoporosis increase your risk.
  • Taking drug that contribute to loss of bone mass and density raises risk. The most damaging are glucocorticoids or corticosteroids such as cortisones, prescribed for inflammatory disease such as rheumatoid arthritis, asthma or certain lung diseases.
  • Those who have had disease that interfere with digestion or the absorption of nutrients are more susceptible to osteoporosis. Such disorders include Cushing’s disease, diabetes, anorexia nervosa, bulimia, crohns disease, irritable bowel syndrome, hyperthyroidism, hyperparathyroidism, liver disease, multiple myeloma and kidney failure.

Tips to protect your bone

  • Calcium supplement

Many studies prove that taking calcium supplement prevent bone loss. When women who were at least three year past menopause took 1,000 milligrams of calcium per day, they cut their expected bone loss in half.

There are numbers of form calcium supplement available in market some of them are effective some are more effective and some have their own side effects.

Calcium carbonate found in many supplement including Rennie and Tums, requires plenty of stomach acids to break it down.

Calcium citrate on the other hand is very absorbable, even those with low stomach acid, because it is an acid, calcium. With sufficient stomach acid, calcium gluconate, lactate, malate and aspartate are also absorbable forms.

On the other hand, one poorly absorbed form is the increasingly popular calcium hydroxyapatite, derived from bone meal. Moreover, calcium form bone meal. Moreover, calcium from bone meal, as well as from oyster shell and dolomite, can contain large amounts of lead.

Here’s what many health care practitioner recommend

Calcium(as calcium citrate, gulconate, lactate, malate or aspartate)- up to 1,000 milligram per day for menopausal women, taken in two dose per day with meals.

Vitamin D: 400 TO 800 IU.

Magnesium: the appropriate dosage of magnesium is controversial, but what is known is that people who develop osteoporosis are more likely than other to be deficient in this mineral. Some nutritionist recommend that patients take twice as much magnesium as calcium; if you have risk factors for osteoporosis or are entering menopause, check with your doctor or nutritionist to calculate how much magnesium you should take.

  • Soyabeans

Soyabeans and many other beans contain natural oestrogen like compounds called phytoestrogens. In study of soya product, researchers examined 80 postmenopausal women who ate 100 grams of tofu every day. Early result found that the rate of bone loss among the women slowed down.

  • Exercise

For women of all ages the best preventive measure against osteoporosis is exercise. In young adulthood exercise builds bone density. In later years, exercise not only prevents bone loss but also helps retain the coordination and balance that may help avoid a fall or minimize injury when one occur.

 

 

Prepared: by Dr. Shivani Amola

 

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