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Silent disease prevention
Osteoporosis is often called the "silent disease because it can accumulate in the body years before showing no symptoms. There are no tests for it, doctors can not detect it to break, or start thinking attitude. It is more common among women for men. In its advanced stages, the widow's hump or bent position of women.
It is important to work in early detection and prevention, because there is no cure, only treatment. Only in this way identify the presence of the risk of osteoporosis and future research looking for a bone mineral density. BMD of known density bone. It is completely non-invasive, painless and very accurate. The results of this report to your doctor if you need medication to maintain bone mass also prevent bone loss and reduce fracture risk.
Diet and exercise are important in order to strengthen bones and prevent the occurrence of disease. Need a diet rich in calcium, vitamin D and K, potassium and magnesium.
Women younger than fifty years should ingest 1000 mg calcium day or in food or through supplementation. Women over fifty need 1200 mg.
Foods rich in calcium are milk, yogurt, cheese, sardines, salmon and green vegetables such as turnips, cabbage, kale, bok choy and broccoli. Beans and soybeans are also rich in calcium.
If you love dessert, choose ice cream or chocolate. Cup cream 236 mg. Calcium and Chocolate
Magnesium is also necessary to prevent bone thinning. Women is 400 mg. Magnesium per day can be obtained from beans, peas, nuts and seeds.
Potassium is important to neutralize the acid in the blood, so the body does not extract the calcium from the bones of this important work. Bananas, potatoes, tomatoes, spinach, apricots, yogurt, and rich potassium.
Vitamin D is best, to your body to absorb calcium. Obtained by exposure to sunlight and diet. But few foods naturally rich in vitamin D. This is mainly in the egg yolk, liver and fish liver oils. There are many available in fortified foods, such as cereal and orange juice.
Women need less than fifty years from 400 to 800 IU, while women need more than fifty 800-1000 IU per day. Due to the limited availability of food and the desire of some women to avoid sunlight, supplementing could be essential.
Vitamin C reduces the risk of fracture risk. The recommended dose is 200 micrograms. daily. Vitamin K is in the broccoli and dark green leafy vegetables. Should be eaten with fat or oil, which improves absorption. There are also add-ons available to create combined bone calcium, magnesium, vitamin K and vitamin D.
Exercise is also essential for the prevention of osteoporosis. Better job. According to Dr. Michael Holick, Boston University Medical Center, "a blow on the sidewalk while walking improves muscle tone and maintain bone density. It is different, that excessive exercise. "
Because the disease begins early and develops visual symptoms, it is important to prompt preventive measures, However, it is never too late.
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