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Wednesday, August 26, 2020

/ Read on to find out what you can do to strengthen your bones

Read on to find out what you can do to strengthen your bones


Read on to find out what you can do to strengthen your bones

Read on to find out what you can do to strengthen your bones


If you want your bones to be strong then milk pushing ads in response is almost inevitable, but now let's see if you got real bones.

The pro-dairy section believes that an increase in calcium, especially the currently recommended 3 glass milk form can help prevent osteoporosis bones from weakening They believe that osteoporosis leads to more than 2 million fractures each year.

bones Advertising milk advertising is almost inevitable if you want your bones to be strong but,

 Now we will see here if you got real bones Increase especially the present recommendation Glass mammary osteoporosis helps us to prevent most of the weakening of the bones.

 Dairy groups believe that the octopus is the leading cause of more than two million fractures each year.

1.What Is Calcium, and Where Do We Get It?

We get the calcium our body needs in two ways. Either by eating calcium-rich foods or supplements,

Another is that dairy products are good sources of calcium in the body from our stores primarily to the bones.

They absorb high levels of calcium and salmon dark leafy greens i.e. greens exchange green beans and soy foods. They contain different amounts of absorbable calcium.

 Calcium supplements often contain vitamin D. Taking calcium in combination with vitamin D is more beneficial for bone health than taking calcium alone. Below we will read more about calcium and osteoporosis.

Read on to find out what you can do to strengthen your bones

2.Growing Healthy Bones


The so-called bone cells form bone, while other bone cells called osteoglasts break down bone when calcium is needed.

 Is the living tissue that is always present in the tissues? Throughout life, bones are constantly broken down and remodeled. They are rebuilt in one process.

Adequate calcium and physical activity in highly healthy individuals,

 This happens when the product undergoes bone destruction for about 30 years. After that knowledge usually transcends production.

3.What is osteoporosis?< /h4>

Caused by the imbalance between erectile dysfunction and bone destruction. Osteoporosis or microscopic bone weakening of the bones. That consumes the calcium needed to maintain bone health.

 People lose bone as they age as they consume. It is estimated that 10 million Americans, 8 million women and 2 million men have osteoporosis.

 Another 34 million is full of low bone. This is for osteoporosis. Is slightly more at risk.

Adequate calcium intake and increased bone stores at a time when bone is rapidly deposited (up to 30 years of age) provide an important foundation for the future.

 But this will not prevent bone loss later on. Bone loss in old age is the result of a number of factors, including genetic factors, physical inactivity and low levels of circulating hormones (estrogen in women and testosterone in men).

Osteoporosis causes 80% of diseases in postmenopausal women because estrogen production decreases rapidly during menopause. Of course, men are also at risk for osteoporosis, but they do so 5 to 10 years later than women.

 This is because testosterone levels do not fall as abruptly as estrogen does in women. It is estimated that osteoporosis affects about half of all women over the age of 50 who suffer from hip, wrist, or spinal fractures.

Read on to find out what you can do to strengthen your bones

4.How Can Osteoporosis Be Slowed Down?

Preventing osteoporosis depends on two things: enabling strong, dense bones in the first 30 years of life and controlling the amount of bone loss during adolescence.

There are many lifestyle factors that can help prevent or reduce bone loss in adulthood and old age.

Getting regular exercise, especially weight-bearing and muscle-strengthening exercise.

Getting enough vitamin D, through diet, exposure to sunlight or supplements.

Adequate calcium is needed to reduce the amount the body borrows from bone. .

Adequate vitamin K intake found in green leafy vegetables.Vitamin A is not over-produced

Preventing Bone Loss in Adulthood

Physical activity that puts some stress or strain on the bones causes the bones to retain and gain density throughout life.

The cells within the bone respond to this stress by making the bone stronger and denser.

 These include "weight-bearing" exercises such as walking, dancing, jogging, weightlifting, stair climbing, racquet sports and walking.

Swimming is an effective form of exercise for the heart and cardiovascular system.

 But it is not considered a good "weight bearing" exercise for bone strength because it supports the bones rather than putting water pressure on them.

 In addition, physical activity does not strengthen all the bones, only the stressed ones, so you need a variety of exercises or activities to keep all your bones healthy.

.Another function of bodily functions, at least as important as its direct effect on bone mass, is its role in increasing muscle strength and coordination.

 With high muscle strength, one can avoid falls and situations that cause fractures. Making a habit of physical activity helps maintain balance and avoid falls.

Read on to find out what you can do to strengthen your bones

5. Getting enough calcium.

Despite the debates surrounding milk and calcium, one thing is clear: Adequate calcium for bone growth and non-bone functions is key to reducing the risk of osteoporosis.

 However, a healthy or safe level of calcium has not yet been established. Different scientific approaches have given different estimates. It is therefore necessary to consider all sources.

Maximum-calcium-retention studies, which explore the maximum amount of calcium that can be forced into the bones, suggest a much higher requirement.

 To ensure that 95% of the population receives this amount of calcium, the National Academy of Sciences has established the following recommended intake levels:

1,000 mg / day for 19- to 50-year-olds

1,200 mg / day for 50 or more

1,000 mg per day for pregnant or lactating women

But maximal-calcium-retention studies have short-term and therefore important limitations.

 How the body adapts to different calcium intake over the long term. Long-term studies are needed to find out — to get a bigger picture of overall bone strength.

The results of such long-term studies may come as a surprise to some. They do not question the importance of calcium in increasing bone strength.

 However, they are currently skeptical of the value of large doses recommended for adults.

In particular, these studies do not seem to indicate that high calcium intake actually reduces a person's risk for osteoporosis. For example, in a large Harvard study of male health professionals and female nurses, individuals who drank one glass of milk (or less) per week were less likely to break their hips or forearms than those who drank two or more glasses per week. (2, 3) When the researchers linked the data from the Harvard study with other major future studies, there was no correlation between calcium intake and the risk of fracture.

 (4) Furthermore, concomitant results of randomized comparisons of calcium supplements with placebo show that calcium supplements do not protect against hip or other bone fractures. Also, calcium taken without vitamin D.

There are some suggestions that supplements may increase the risk of hip fractures. In a 2014 study, high milk intake in the teenage years was not associated with a lower risk of developing pelvic fractures in the elderly. (27)


Additional evidence further supports the notion that American adults do not need as much calcium as is currently recommended.

 For example, the average daily calcium intake in India, Japan and other large countries is less than 300 milligrams per day

 (Less than a third of the U.S. recommendation for adults, 19 to 50 years old), fractures occur very rarely. Of course, these countries differ in bone-health factors, such as the amount of physical activity and the amount of sunlight - which may lead to lower fracture rates.

Ideally, these problems can be solved by randomizing large adults to receive different amounts of calcium and by looking at how many people will break a bone.

In fact, few studies like this are being conducted. And as mentioned above they do not provide evidence of benefit.

 However, most of these studies are small or short-lived, so they cannot rule out the possibility of a small benefit.

 Other randomized trials have linked calcium to vitamin D, which obscures the true effects of calcium.



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