There are a number of factors that put you at risk for osteoporosis. They include:
What can you do to reduce your risk of developing osteoporosis? There are a number of lifestyle changes that you can implement that will reduce your risk. Let’s have a look at some of them.
Take a Calcium and Vitamin D Supplement
When you take a calcium and vitamin D supplement it can reduce your risk of osteoporosis. The National Osteoporosis Foundation recommends that daily adults under 50 years of age should take 1,000 mg of calcium in combination with 400 to 800 IU of vitamin D, and those over 50 years of age should take 1,200 mg of calcium and 800 to 1,000 IU of vitamin D.
There are some good dietary sources of calcium such as yogurt, milk and other dairy products along with egg yolks and liver. Sardines and salmon with the bones, along with dark green vegetables like kale or broccoli are also good sources. Finally, there are all the calcium fortified foods and drinks that are on the market.
Foods high in oxalate can interfere with your absorption of calcium. These include foods like spinach or beet greens. Foods high in phytate can also interfere and include beans, peas, navy beans, pinto beans, etc. In addition if your diet is high in caffeine, animal protein or sodium it could interfere with your intake of calcium.
The best way to get vitamin D is through the sun and yet these days many of us are vitamin D deficient. This is especially true if you live in the northern part of the world. If you are consuming the right amounts of calcium, chances are you will need a vitamin D supplement to get the benefits from your calcium supplement. As you age, your need for vitamin D goes down. You can take a combined calcium and vitamin D supplement or you can take them individually but they must be taken at the same time. Take either a vitamin D3 or vitamin D2 supplement as they work the same.
It is important to note that both vitamin D and calcium are known to increase the risk of developing kidney stones. If you already have kidney stones you should not start taking supplements until you talk to your health care provider.
Calcium can also have some side effects such as constipation, bloating and gas. It might also interfere with other medications so if you are taking any medication check with your pharmacist before you take calcium.
Exercise plays a key role in slowing the progress of osteoporosis. Moderate to hard exercise will protect your bones and mild exerciser will help to slow down the advancement of osteoporosis. If you exercise moderately three times a week for at least 90 minutes it will reduce your risk of osteoporosis for both men and women. In older men and women it will also reduce the risk of suffering a fracture.
Exercise isn’t just something you take up now and then. It needs to be regular and you need to make a life-long commitment. If you are older, have health issues, or are on medications, you need to talk to your doctor before you start doing any strenuous exercise.
Some exercises are believed to be more helpful than others:
Going for a long brisk walk regularly will improve your mobility and bone density. As you age you should not participate in high-impact aerobic exercises, which will increase your risk of a fracture. Low-impact aerobic exercises like biking or swimming don’t increase your bone density, but they are excellent cardiovascular workouts and should be part of your regular exercise regime.
Weight-bearing exercises are those that apply tension to your muscle and bone. When you are young they will increase bone density by up to 8 percent a year. If you are a premenopausal women weight bearing exercises are protective. Weight training done correctly and carefully will benefit you in middle-age and as you get older. This is especially true for women.
Exercises that specifically target strengthening your back can help to prevent fractures in your later years, and they can help to improve your posture and reduce the likelihood of you developing kyphosis.
Low-impact exercises that focus on balance, strength, concentration, balance, and strength, particularly yoga and tai chi, may help to decrease the risk of falling.
Exercise plays an important role in the retention of bone density in the aging person. Studies show that exercises requiring muscles to pull on bones cause the bones to retain and possibly gain density.
Other lifestyle factors that can increase your risk of osteoporosis include alcohol (causes brittle bones), caffeine (prevents absorption of calcium), and smoking.
The most important way to reduce the risk of fractures is to reduce the risk of falls. Walk slow, use handrails and exercise to maintain your strength and balance. Remove loose rugs and obstructions like cords or low furniture that can become tripping hazards. Make sure your room is well lit. Have your eyes checked regularly because poor vision can create a risk. You should also be cautious of low blood pressure when you first rise in the morning or stand from a sitting position, as this can cause you to be faint, and if you fall you could fracture something. Some medications can also cause you to become unsteady on your feet so be aware of the side effects of any medications you are taking.
Yearly osteoporosis causes more than 1.5 million fractures. This includes more than 700,000 vertebral fractures, 300,000 hip fractures, 250,000 wrist fractures and more than 300,000 fractures in other parts of the body. The numbers are alarming 1 out of every 4 women suffer from osteoporosis, while 1 out of every 8 men suffers from osteoporosis. There is a need to get to the bottom of the cause of osteoporosis if we want to change these numbers. Unless that happens these numbers will continue to go up. You might be surprised to learn that the number of osteoporosis cases has increased seven fold in the past decade.
One possible treatment for osteoporosis that is often overlooked is HGH (human growth hormone). HGH will help you in the development of bones and muscle tissue. Since osteoporosis is the result of weak bone that results in a higher risk of fracture, you can quickly see how HGH might benefit. Menopause in women causes an increase in osteoporosis, because after menopause the bones are less porous and so there is an increased risk of breakage. However, men can also have hormonal imbalances, which increase their risk of osteoporosis. It just doesn’t happen as often and when it is seen it at a much older age. Those who are dealing with chronic diseases or smokers also are at a greater risk of developing osteoporosis.
HGH injections and HGH supplements have the ability to reduce osteoporosis, because they increase the amount of HGH in the body, which in turn strengthens the muscles and improves bone density. HGH injections are an injection of synthetic HGH and you must obtain a prescription from a physician. Obtaining HGH injections online is risky and poses serious health risks. This is also an expensive undertaking costing thousands of dollars a month. On the other hand, HGH supplements like Genf20 Plus are a more affordable option, because they contain no HGH and are made of natural ingredients designed to boost the pituitary glands production of HGH. They are safer and much cheaper. If you are worried about developing osteoporosis or you are already dealing with osteoporosis, HGH should be a solution you look at. Still not sure? Then have a look at the science.
A study headed by Miriam A. Brea, who is a radiologist at Boston General Healthcare Facility and a professor at the Harvard Medical School, says, “Growth hormone is vital for bone health, and some women with increased belly fat have sluggish bones and also lowered HGH levels.”
According to the CDC around one-third of older people in the US are obese, which is connected to many medical complications including diabetes, high blood pressure levels, cardiovascular disease, asthma, high blood cholesterol levels, and mobility issues.
A study done previously by Dr. Bradella found that women who had extra abdominal fat had a significant higher risk of bone loss, which is why another study was done to determine whether HGH could be a good treatment option.
The study was a 6 month placebo-controlled randomized trial was piloted. It included 79 premenopausal women, who were overweight abdominally, and typically 36+ years of age, with a regular BMI associated with 35. Each of the women underwent a Mister Spectroscopy exam to evaluate their bone marrow body fat. The bone tissue mineral occurrence was recorded using dual-energy x-ray absorptiometry. The study investigated the leg muscle area along with the belly fat using a CT scan. The base range information was compared to the follow-up results gathered after a few months to decide when there were modifications/adjustments.
Using the baseline assessment, the study found that 32 percent of the ladies had osteoporosis. The study results also revealed that after only 6-months, the ladies receiving HGH showed improved navicular bone formation, to the next stage of vitamin D, with an increase in navicular bone marrow fat as well as muscle tissue. There has also been a specific distinction noted because they had significantly less abdominal fat than others in the placebo group. The women who had the greatest level of loss in stomach fat had much better bone tissue formation.
Doctor Bredella reports, “In addition in order to bone formation, our results also indicated that growth hormone increases muscle mass, lowers abdominal fat along with decreases cardio risk guns, for example LDL cholesterol and also C-reactive protein. The risks pertaining to using HGH are very minimal and that this therapy might be useful to post-menopausal obese females. Since a reduction in the release of HGH is associated with growing older, this could are a great treatment for post-menopausal osteoporosis.”
Osteoporosis is a real problem that affects 25 percent of women and approx. 12 percent of men. This is a very real problem. To date the treatments have not been overly successful. HGH certainly shows promise especially in menopausal women. More studies would be helpful.
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