How much calcium is in chicken bones?
April 24, 2009 by Information On Osteoporosis
Filed under Bone Health
Can you answer Kelly H’s question about Osteoporosis?:
I have been cooking whole fryers for my dogs in my pressure cooker. If you cook them an hour and a half or more the bones are safe to feed. I’m wondering how much calcium is in a whole four pound fryer with bones?
Osteoporosis Tips
I have been cooking whole fryers for my dogs in my pressure cooker. If you cook them an hour and a half or more the bones are safe to feed. I’m wondering how much calcium is in a whole four pound fryer with bones?
Osteoporosis Tips
Build Strong Bones Naturally
April 23, 2009 by Information On Osteoporosis
Filed under Bone Health
How many of us remember when our mom’s told us to drink all of our milk? The truth is, mom did not tell you to drink your milk because she simply felt like it, she did it because she wanted her growing child to have strong bones. However, strong bones are not only vital for growing children; all adults should make sure that they get the proper amount of calcium every day. Doing so reduces your chances of developing several bone related illnesses, such as osteoporosis. So how can we improve our bone health naturally?
One way to improve your bone health naturally is through a calcium rich diet. Breakfast is a great way to start. Many cereals can give you half of your daily calcium requirement. The amount of calcium that each cereal offers varies greatly from one brand to another. So remember to look at the food labels and compare which breakfast cereal offers you the most bone beneficial elements. Once you found a worthy cereal, simply add some milk and finish it all of with a glass of calcium fortified orange juice. Even if you are lactose intolerant you can find many dairy products that are lactose free. Simply check the labels.
As for supper, there are many bone strengthening options. Some foods that offer a lot of calcium include: canned sardines (3 ounces/ 320 mg of calcium), canned salmon (3 ounces/200 mg), Swiss cheese (1 ounce/270 mg), cheddar cheese (1 ounce/200 mg), turnip greens (1 cup/200 mg), and raw broccoli (1 cup/90 mg). These are just a few of the calcium enriched foods. Also, an important thing to remember is that most foods that are rich in calcium are also rich in vitamin D. Eating a diet rich in these two compounds will surely go a long way in protecting your bone health.
Thanks to Lauren S Johnson for contributing this article to our Osteoporosis blog:
Lauren S. Johnson writes health articles about fitness and nutrition.
Some of her favorite passions include studying the medicinal benefits of herbal remedies for antidepressants,
diet pills, and hoodia gordonii.
How to Exercise Your Way to Stronger Bones?
April 23, 2009 by Information On Osteoporosis
Filed under Bone Health
As we get older, many of us experience bone loss. Many factors can influence the thinning of bone. Hormonal changes, aging, and lack of proper supplements are major reasons behind this condition. Well, as many of us know, the process of aging is unavoidable; so is there anything we can do in order to promote strong and healthy bones in the future? The answer is “yes.” There are certain weight bearing exercises which can help with this dilemma.
The exercises which can help in reducing bone loss are the ones which place stress on the bone. Our bones adapt to stress very easily, just like muscles, so the more time you spend working out your bones-the stronger they will become. Some of the most popular exercises include tai chi, yoga, and brisk walking. Tai chi is one of the best fitness regimens to undergo if you already have weakened bones. This particular fitness routine incorporates slow and graceful movements therefore it is very easy on our bodies. Furthermore, tai chi has been said to slow down bone loss in premenopausal women.
Yoga is also said to increase bone health. As a matter of fact, an increase of bone mineral density in a woman’s spine is one of its amazing results. And last but not least, brisk walking also offers a plethora of benefits. Not only is brisk walking good for your bones, but it is also a cheap way of achieving great health results. If you intend to undergo a walking regimen, try to do it with a friend in order to increase motivation and make the exercise more enjoyable. Some studies show that brisk walking only 4 hours per week can lower your chance of developing hip fractures. So if you are worried about your bone health, try some of these bone strengthening exercises.
Thanks to Lyla Feldman for contributing this article to our Osteoporosis blog:
Lyla Feldman writes articles about striving towards a healthy lifestyle. Some of her favorite passions include writing about energy drinks and natural sleep aids.
Exercise and Bone Density
April 22, 2009 by Information On Osteoporosis
Filed under Bone Health
Osteoporosis refers to a condition of decreased bone density.
While there are many causes ,the most common is aging. While aging is an inevitable consequence of life, osteoporosis need not have to be as well !
For prevention all it requires is regular exercise.
Exercise , apart from its obvious cardiovascular and metabolic benefits, is also proven to be a great tool in increasing bone mass. It has been proved in numerous studies without a doubt that athletes or those who engage in regular physical activity have a higher bone density. This corresponds to the muscle groups that are used the most. For eg. footballers, cyclists and gymnasts have greater densities in their hip and leg bones whereas rowers and weight lifters ostensibly have greater density in their upper limb bones.
How it works
Bones respond to stress by increasing bone formation to replace old bone– a process called remodelling which occurs throughout life. This occurs maximally during the teenage years when the balance is far more in favour of bone formation. With advancing age there is a continual struggle for ascendancy between the forces of bone loss and bone gain. The stress that induces this bone gain could from a variety of sources but typically involves the muscle that’s attached to the bone pulling on it.
Hence any type of exercise would be beneficial but more so those exercises have involve some amount of weight training and a little impact.
For obvious reasons , people already with osteoporosis are not advised high impact exercises such as aerobics , running, dancing etc. Bones which are already weak cannot handle such stress and would fracture.
A graded exercise program would benefit such people.
Weight/ Resistance training is the single most effective way to build up bone density. Apart from building muscle it also stimulates bone remodeling and higher bone density. Lifting heavy weights aside, a moderate degree of weight training is extremely beneficial. Everyone cant be a powerlifter but most people can lift small weights which challenge their muscles.
Anything that requires muscles to work against gravity is useful.
Weight bearing exercises such as walking , running, dancing, hiking or stairclimbing are of equal benefit to those who don’t like weight training. In addition there is the aerobic component to them.
Walking is the most recommended exercise and its to easy to see why. Low impact and aerobic , it is perfectly suited to those who cannot , for various reasons, take up any other form of physical activity.
Other less strenuous but equally challenging forms of exercise include yoga and pilates. While not being weight bearing these enable full stretching of muscles that does contribute to overall bone health. It might not be as effective as other forms of exercise to crank up on bone mass , but the fact is is that it contributes extensively to holistic health, and is a better alternative to nothing at all.
As always, its is imperative to talk to a doctor before beginning an exercise program , more so , if one is a beginner or already has osteoporosis.
Thanks to Nikhil Abraham for contributing this article to our Osteoporosis blog:
While there are many causes ,the most common is aging. While aging is an inevitable consequence of life, osteoporosis need not have to be as well !
For prevention all it requires is regular exercise.
Exercise , apart from its obvious cardiovascular and metabolic benefits, is also proven to be a great tool in increasing bone mass. It has been proved in numerous studies without a doubt that athletes or those who engage in regular physical activity have a higher bone density. This corresponds to the muscle groups that are used the most. For eg. footballers, cyclists and gymnasts have greater densities in their hip and leg bones whereas rowers and weight lifters ostensibly have greater density in their upper limb bones.
How it works
Bones respond to stress by increasing bone formation to replace old bone– a process called remodelling which occurs throughout life. This occurs maximally during the teenage years when the balance is far more in favour of bone formation. With advancing age there is a continual struggle for ascendancy between the forces of bone loss and bone gain. The stress that induces this bone gain could from a variety of sources but typically involves the muscle that’s attached to the bone pulling on it.
Hence any type of exercise would be beneficial but more so those exercises have involve some amount of weight training and a little impact.
For obvious reasons , people already with osteoporosis are not advised high impact exercises such as aerobics , running, dancing etc. Bones which are already weak cannot handle such stress and would fracture.
A graded exercise program would benefit such people.
Weight/ Resistance training is the single most effective way to build up bone density. Apart from building muscle it also stimulates bone remodeling and higher bone density. Lifting heavy weights aside, a moderate degree of weight training is extremely beneficial. Everyone cant be a powerlifter but most people can lift small weights which challenge their muscles.
Anything that requires muscles to work against gravity is useful.
Weight bearing exercises such as walking , running, dancing, hiking or stairclimbing are of equal benefit to those who don’t like weight training. In addition there is the aerobic component to them.
Walking is the most recommended exercise and its to easy to see why. Low impact and aerobic , it is perfectly suited to those who cannot , for various reasons, take up any other form of physical activity.
Other less strenuous but equally challenging forms of exercise include yoga and pilates. While not being weight bearing these enable full stretching of muscles that does contribute to overall bone health. It might not be as effective as other forms of exercise to crank up on bone mass , but the fact is is that it contributes extensively to holistic health, and is a better alternative to nothing at all.
As always, its is imperative to talk to a doctor before beginning an exercise program , more so , if one is a beginner or already has osteoporosis.
Thanks to Nikhil Abraham for contributing this article to our Osteoporosis blog:
Beat Osteoporosis With These Bone Building Secrets
April 21, 2009 by Information On Osteoporosis
Filed under Bone Health
Osteoporosis is caused when bones become less dense, lose strength and break more easily due to calcium loss. It can occur at any age but is most common after 60 when one in two women and one in three men will suffer an bone fracture. Breaks are most common in the spine, hip and wrist and often occur after only a minor fall. Post menopausal women are particularly susceptible when there is a period of rapid bone loss due to oestrogen deficiency.
So what can you do to stop bone loss and increase bone mass?
Fortunately there are simple lifestyle changes and specific treatments available. Here are a few:
WEIGHT BEARING OR RESISTANCE EXERCISES.
Early research suggested that walking was a great way to improve and maintain bone density.
Dr Robert Newton, Exercise Science Professor at Edith Cowan University in Perth, Western Australia, says studies revealed this popular exercise alone is not enough.
The load on the skeleton while walking was not at the intensity needed to encourage its millions of receptors to retain sufficient bone tissue or replace that lost in the aging process. You also need to do strength training with resistance at least twice a week.
He warned that lifting light weights in fast repetitions had little effect on bone density. To encourage the bone’s receptors to generate more bone, the weight has to be at a load of at least 10 RM [repetitions maximum] meaning it can only be lifted 10 times before fatigue sets in.
As bone formation only increases at the exact site where the load was greatest, it’s also important for you to include different strength training exercises for areas of high fracture risk including the hips, spine and wrist.
Other researchers have studied the effects of different activities and they’ve found that one of the best bone building activities is gardening. Their studies indicated that gardening was more effective than almost all the other activities.
Perhaps a combination of all 3 is the way to go. They form an important part of my exercise program. To these I add tennis twice a week and the occasional game of golf. Sadly my standard of golf seems to involve a lot of bush walking!
An added bonus for resistance training, is its importance in most fat loss programs. Resistance training increases lean muscle mass and reduces body fat. Stronger muscles provide more support for your bones and less weight means less bone stress.
CALCIUM.
Bone is made up of calcium and other minerals, such as magnesium, phosphate and collagen[protein]. Calcium is needed for the functioning of organs. If blood calcium levels fall due to inadequate calcium intake, your body will compensate by drawing more calcium out of your bones.
It is important therefore, that your diet includes calcium rich foods and supplements. Calcium occurs naturally in a range of foods. Some of the best sources are salmon, sardines, soy products, milk, yoghurt, fetta and ricotta cheese, almonds, green vegetables and sesame seeds [or tahini,sesame seed paste]. If you have an intolerance or allergy to milk or soy products, you fortunately have other options.
For optimum bone health, calcium cannot work alone. There are more than 28 different nutrients needed, including magnesium. If you take a calcium supplement, it is important that it includes magnesium as magnesium helps the absorption of calcium into the bones. The recommended calcium/magnesium ratio is 2:1.
MAGNESIUM.
Magnesium is an important body nutrient and bone strengthening mineral. It helps outer tooth enamel to harden and resist decay and is needed for the absorption of calcium into the bones. The best food sources of magnesium are almonds, cashews, brazil nuts, fresh green vegetables, soy beans, sesame seeds, parsnips and wholegrain cereals.
VITAMIN D.
This important vitamin is essential to bone health. It also assists calcium absorption and one of the best sources is sunlight. Simply taking a walk or gardening will boost your vitamin D intake. If you live in a high latitude area or experience a winter where your body is rarely exposed to sunlight, a cod liver oil supplement, high in vitamin D, may be needed to compensate for calcium loss.
VITAMIN K.
According to Dr Alan Gaby, author of “Preventing and Reversing Osteoporosis”, vitamin K stimulates a permanent chemical change in the bones that causes them to actually attract calcium. The best sources are dark green leafy vegetables, including spinach and lettuce.
BUILD UP YOUR STOMACH FLORA.
As we get older, our stomach loses some of its ability to properly absorb these nutrients. One of the biggest villains is antacids as they can destroy the stomach acids needed for complete digestion.
Both calcium and magnesium require a strong acid presence in the stomach to be absorbed. If they are not properly absorbed as a result of regular antacid use, osteoporosis can develop.
In order to ensure complete digestion and absorption of minerals, if you are over 40 you may need to supplement with digestive enzymes at meals, in order to offset the natural reduction in stomach acid that occurs with age.
BEWARE HOMOCYSTEINE.
High levels of this amino acid have been linked to osteoporosis, according to research by Dr Kilmer McCully of the Harvard Medical School in Boston and author of “The Homocysteine Revolution”.
His research is supported by other studies in Germany and the Netherlands. Patients with high homocysteine levels demonstrated a higher risk of bone fractures due to the way this amino acid appears to hinder the absorption of calcium and other minerals into the bones.
A simple blood test can indicate whether you have a high homocysteine level and if you do, a simple solution is to increase your intake of B group vitamins, particularly B6, folic acid and B12. An added bonus is that by increasing your intake of these vitamins, you can also reduce your risk of heart disease according to Dr McCully.
Never start a new treatment before consulting your doctor, especially if you are currently taking medication. The information published in this article is not intended as a substitute for personal medical advice from your physician or other qualified health-care practitioner.
Thanks to Graeme Lanham for contributing this article to our Osteoporosis blog:
So what can you do to stop bone loss and increase bone mass?
Fortunately there are simple lifestyle changes and specific treatments available. Here are a few:
WEIGHT BEARING OR RESISTANCE EXERCISES.
Early research suggested that walking was a great way to improve and maintain bone density.
Dr Robert Newton, Exercise Science Professor at Edith Cowan University in Perth, Western Australia, says studies revealed this popular exercise alone is not enough.
The load on the skeleton while walking was not at the intensity needed to encourage its millions of receptors to retain sufficient bone tissue or replace that lost in the aging process. You also need to do strength training with resistance at least twice a week.
He warned that lifting light weights in fast repetitions had little effect on bone density. To encourage the bone’s receptors to generate more bone, the weight has to be at a load of at least 10 RM [repetitions maximum] meaning it can only be lifted 10 times before fatigue sets in.
As bone formation only increases at the exact site where the load was greatest, it’s also important for you to include different strength training exercises for areas of high fracture risk including the hips, spine and wrist.
Other researchers have studied the effects of different activities and they’ve found that one of the best bone building activities is gardening. Their studies indicated that gardening was more effective than almost all the other activities.
Perhaps a combination of all 3 is the way to go. They form an important part of my exercise program. To these I add tennis twice a week and the occasional game of golf. Sadly my standard of golf seems to involve a lot of bush walking!
An added bonus for resistance training, is its importance in most fat loss programs. Resistance training increases lean muscle mass and reduces body fat. Stronger muscles provide more support for your bones and less weight means less bone stress.
CALCIUM.
Bone is made up of calcium and other minerals, such as magnesium, phosphate and collagen[protein]. Calcium is needed for the functioning of organs. If blood calcium levels fall due to inadequate calcium intake, your body will compensate by drawing more calcium out of your bones.
It is important therefore, that your diet includes calcium rich foods and supplements. Calcium occurs naturally in a range of foods. Some of the best sources are salmon, sardines, soy products, milk, yoghurt, fetta and ricotta cheese, almonds, green vegetables and sesame seeds [or tahini,sesame seed paste]. If you have an intolerance or allergy to milk or soy products, you fortunately have other options.
For optimum bone health, calcium cannot work alone. There are more than 28 different nutrients needed, including magnesium. If you take a calcium supplement, it is important that it includes magnesium as magnesium helps the absorption of calcium into the bones. The recommended calcium/magnesium ratio is 2:1.
MAGNESIUM.
Magnesium is an important body nutrient and bone strengthening mineral. It helps outer tooth enamel to harden and resist decay and is needed for the absorption of calcium into the bones. The best food sources of magnesium are almonds, cashews, brazil nuts, fresh green vegetables, soy beans, sesame seeds, parsnips and wholegrain cereals.
VITAMIN D.
This important vitamin is essential to bone health. It also assists calcium absorption and one of the best sources is sunlight. Simply taking a walk or gardening will boost your vitamin D intake. If you live in a high latitude area or experience a winter where your body is rarely exposed to sunlight, a cod liver oil supplement, high in vitamin D, may be needed to compensate for calcium loss.
VITAMIN K.
According to Dr Alan Gaby, author of “Preventing and Reversing Osteoporosis”, vitamin K stimulates a permanent chemical change in the bones that causes them to actually attract calcium. The best sources are dark green leafy vegetables, including spinach and lettuce.
BUILD UP YOUR STOMACH FLORA.
As we get older, our stomach loses some of its ability to properly absorb these nutrients. One of the biggest villains is antacids as they can destroy the stomach acids needed for complete digestion.
Both calcium and magnesium require a strong acid presence in the stomach to be absorbed. If they are not properly absorbed as a result of regular antacid use, osteoporosis can develop.
In order to ensure complete digestion and absorption of minerals, if you are over 40 you may need to supplement with digestive enzymes at meals, in order to offset the natural reduction in stomach acid that occurs with age.
BEWARE HOMOCYSTEINE.
High levels of this amino acid have been linked to osteoporosis, according to research by Dr Kilmer McCully of the Harvard Medical School in Boston and author of “The Homocysteine Revolution”.
His research is supported by other studies in Germany and the Netherlands. Patients with high homocysteine levels demonstrated a higher risk of bone fractures due to the way this amino acid appears to hinder the absorption of calcium and other minerals into the bones.
A simple blood test can indicate whether you have a high homocysteine level and if you do, a simple solution is to increase your intake of B group vitamins, particularly B6, folic acid and B12. An added bonus is that by increasing your intake of these vitamins, you can also reduce your risk of heart disease according to Dr McCully.
Never start a new treatment before consulting your doctor, especially if you are currently taking medication. The information published in this article is not intended as a substitute for personal medical advice from your physician or other qualified health-care practitioner.
Thanks to Graeme Lanham for contributing this article to our Osteoporosis blog:
Is freedom from aches, pains and osteoporosis important to you? In his groundbreaking new book “Your Life Fitness,” author and fitness/health researcher Graeme Lanham, outlines in easy to read style all you need to know about the latest advances in health, fitness and antiageing.
Visit http://www.yourlifefitness.com and receive 2 special FREE bonuses.
Visit http://www.yourlifefitness.com and receive 2 special FREE bonuses.
